Get Your Mind Right

An Apple A Day … How It Works

apples

We all know the old adage “an apple a day ….” But did you know research indicates that some apples may serve up more health benefits than others.

It’s already known that apples are a good source of antioxidants which help to neutralise free radicals that are linked to heart disease and prostate, colon and other cancers. But more recently a researcher at Cornell University found eating 100 grams of apple provides the same amount of antioxidant activity as taking 1,500 milligrams of vitamin C, even though vitamin C is only present in a small amount. So where are the antioxidant coming from?

It turns out it’s from the polyphenyls present in apples, particularly visible in their skin, which is why darker redder apples like red delicious are actually better for you.

Apples for Weight Loss

Apples are high in fibre and water content so if you’re trying to lose weight, consuming an apple instead of high calorie foods will undoubtedly help you to feel full, without giving you extra calories.

A medium size apple contains about 71 fat-free calories and 18% of your daily value of fibre (about the same as in a bowl of commercial cereal). It also has between 150-250 mg of potassium (depending on variety and size) – that’s up to 5% of an adult’s RDI. And it’s the potassium (without sodium) that can also help you lose weight because its prime function is to keep fluid and minerals balanced in the body.

And apples have a whole host of other benefits that extend far past weight loss.

Anti-Oxidant Power

Cancer – flavonol in apples has been shown to keep pancreatic cancer at bay, and the quercetin and naringin has also shown to reduce the risk of lung cancer

Cataracts – those with high-antioxidant diets are 10 to 15 per cent less likely to develop cataracts

Heart Health – phenolics that help prevent cholesterol solidifying on your artery walls and it’s the phytonutrients that help to combat the effects of bad LDL cholesterol.

Immune System – quercetin found in red apples can help boost and fortify your immune system.

Parkinson’s Disease – free radical-fighting antioxidants can provide some protection.

Appley Cool Compounds

Cancer – triterpenoids in apple peel have potent anti-growth activities against cancer cells in the liver, colon and breast.

Osteoporosis – phloridzin and boron both help to strengthen bones and prevent or decrease the effects of osteoporosis.

High Fibre Rescue

Bowel Health – An apple a day can help you beat diarrhoea or constipation by regulating bowel movements.

Cancer – Obviously it’s an apple’s high fibre content that helps to combat colon cancer.

Cholesterol – Apples can help to lower cholesterol levels by binding their fibre with fats in the intestine preventing uptake into other areas of the body.

Diabetes – Apples are loaded with the soluble fibre pectin which supplies galacturonic acid to the body which lowers the body’s need for insulin and may help prevent type 2 diabetes.

Gallstones – It’s the high fibre in apples that keeps your system on the go, and that’s the key to preventing gallstones (or solidified cholesterol).

Heart Health – The high fibre content in apples is linked with a slower build-up of cholesterol-rich plaque in arteries.

Hemorrhoids – Generally caused by constipation, fibre can prevent you from straining too much when going to the bathroom.

Irritable Bowel Syndrome  – A high fibr, low fate diet has shown to reduce the constipation, diarrhea, and abdominal pain and bloating associated with IBS.

Indirect Benefits

Alzheimer’s – Eating apples increases the levels of the neurotransmitter acetylcholine which fights the effects of aging on the brain and improves mental functioning.

Asthma – Studies show that the regular consumption of apples or apple juice in both pregnant women and children both showed a reduction in the incident and severity of asthma

Liver – eating apples has been shown to help detoxify your liver.

Oral Hygiene – munching on an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

 

Get Your Spirit Right

Life Goals Made Easy

LifeGoals

Step 1: Define Your Major Life Goals

First, you’ll want to come up with a clear description of your life goals. All goals must conform to the SMART principles (Specific, Measurable, Achievable, Realistic and Time-Oriented) otherwise they’ll be so vague that you won’t be able to know when you’ve achieved them and your subconscious will ‘give up’ on them.

Life goals don’t need to be limited to one – have as many as you want but don’t have so many that you get overwhelmed. I have 10 Life Goals which revolve around Income, Health, Property, Business, Strategy, Product Development, Education, Environment, IT and Spiritual.

If you have more goals than you feel comfortable with then work out whether any of them can be combined.

Write all your goals down and put them somewhere prominent on the wall, like your bathroom, and read them at least once a day.

Step 2: Break Your Goal into Major Milestones

These are the big steps you’ll take for this year that contribute to your overall goal. Again they need to be SMART and you need to write them all down clearly.

Some of my goals only have one major milestone. Some of them have eight. It all depends on the facets and complexity of that milestone and goal.

Step 3: Break Your Major Milestones into Tasks

For each Major Milestone ask yourself three questions.

1. What’s the first step I need to do next in achieving this milestone?

2. Is there a step before step one that’s required? If no, move to question 3. If yes then the answer becomes the new step 1.

3. Once I’ve achieved step 1, what’s the next thing I need to do to achieve this milestone

4. Once I’ve achieved step 2, what’s the next thing I need to do to achieve this milestone

Write each answer under the milestone heading in order to record your next 3 linear steps for each major milestone.

Step 4: Timeline Your Tasks

For each task as yourself these questions

1. When do I need to achieve this task in order to support my milestone and/or goal?

2. By what date can I realistically achieve this task and prepared to commit to it?

3. In order to achieve this result when do I need to start on this task?

Hopefully the answer to the first two questions is at least the same, or you’re prepared to achieve the task earlier than you ultimately need to in supporting your goal’s timelines. The third question is for step 5.

Step 5: Schedule Your Tasks

Put all the tasks, and the start dates from question 3 in order for earliest to latest to create your task schedule.

Step 6: Commit Time Daily

Review your task schedule every day and work on your list as per your commitment to yourself! It can sometimes feel like there’s a lot to get done so just focus on the next task at hand. And if you’re still overwhelmed then use the 10 Minute Rule: commit to spending just 10 minutes on the next task, after which if you’re not getting anywhere you can stop. But chances are you’ll be in the swing of things and will go full steam ahead!

Step 7. Review Your Task Progress Weekly

This is your checkpoint to keep you on track. Spend at least 30 minutes at the same time each week to review your progress and make any minor adjustments to your timelines or add new steps. If you keep shifting tasks timelines out then ask yourself why. Maybe it’s that you’re goals aren’t that important to you after all. But if you keep justifying it’s because you’ve had a busy week, or blaming someone else then that’s not on. It’s up to you to take responsibility for your actions and your outcomes. There’s no one to blame but you!

Step 8: Celebrate Wisely

It’s critical that you celebrate each task with something small (like a ‘high 5’ or 10 minute relaxation session) as long as it’s not going to take you off track from your goal. So if you want to lose weight then celebrating with a cup cake is not the answer.

For major milestones it’s important that you celebrate on a bigger scale – a new CD, DVD, going out somewhere special, etc. This will reinforce your subconscious recent behaviour of supporting your overall goals, and over time your goal achievement will continue to become less of a struggle because your subconscious will continue to support you.

There’s a caveat though – if you fail to celebrate then your subconscious will start working against you because it just wants to have fun and is not really that interested in helping you achieve your goals unless there’s something in it for them!

 

Get Your Mind Right

Are Peanuts Really That Bad?

Peanut Small

Yes, and no. I guess the answer is … “it depends”.

Now I’m not trying to be a fence sitter but the answer all revolves around how fresh the nuts are, and how they’ve been treated.

But first, let me share some interesting facts about this often criticised nut.

  • Peanuts are not ‘nuts’ but actually a pulse that belongs in the legume family along with peas, beans and lentils.
  • Peanuts don’t grow on trees but under the ground, not on trees
  • Peanuts are 25% protein and are high in soluble and insoluble fibre, both of which fill you up
  • Peanuts are a good source of unsaturated fats with less than 25% of its fat being saturated and no cholesterol
  • Peanuts contain B-vitamins, Folate, Vitamin E, zinc, magnesium, copper and selenium
  • Peanuts contain resveratrol, plant sterols and other phytochemicals which researchers say have cardio-protective and cancer inhibiting properties
  • Peanuts have a very low glycaemic index of 14

 So with all this goodness why are there so many allergies?

Particularly when you now know that peanuts are not a ‘nut’ but  legume, it does make you wonder. So Actually the allergy is not a nut allergy but a food allergy – a type 1 hypersensitivity reaction to dietary substances from peanuts that causes an overreaction of the immune system which in a small percentage of people may lead to severe physical symptoms.

With all the liability issues schools and child minding facilities have become nut Nazi’s. But the truth is that no one can really explain what the allergen is in the peanut or why peanut allergies have doubled in the last decade. Most doctors advise and parents avoid nut contact in children before the age of 9 months. But more recent studies have found that avoiding peanuts during pregnancy does not reduce peanut allergies in infants. Furthermore infants who are given peanut products earlier in life actually seem to have fewer peanut allergies in life.

There is some bad news ….

There’s something about the combination of fat, salt, protein, snackability of roasted salted peanuts and smooth scoopability of peanut butter that all promote overeating. But apart from over consumption there are some other health concerns you should be aware of.

Peanuts are susceptible to infection from a certain fungus that produces a toxic compound called aflatoxin. And whilst aflatoxin is a naturally occurring compound it is a known carcinogen that is many times more toxic than DDT. Having said this, the risk of aflatoxin exposure from commercially available peanut products is pretty low because farmers now tend to grow disease resistant varieties AND peanuts are generally screened for aflatoxin prior to packaging or import.

Provided you’re not allergic to peanuts, it’s pretty unlikely that you’ll have any other issue with them unless you have any type of liver disease or hepatitis infection. In this instance avoid all peanut products to be on the safe side.

One last point – peanuts also contain agglutinin (PNA) – a plant lectin protein. There’s been a bit of talk lately about the harmful effects of this protein, but there has been no conclusive research to prove (or disprove) the following concerns:

  • In isolated human colon cancer cells, peanut lectin is a mitogen, or growth-promoter.
  • Altered glycosylation may be at the heart of inflammatory bowel disease-related cancers, like colon cancer.
  • Peanut agglutinin caused colon cancer cell proliferation via altered glycosylation, in an in vitro study.
  • In humans peanut agglutinin has been shown to make it through the gut lining to end up in the blood stream.

Once again there’s been no official link between eating peanut butter and the development of colon cancer. But there has been one Taiwanese epidemiological study of women that found frequent intake of peanuts and peanut products led to a lowered incidence of colorectal cancer. So make up your own mind on this one, but it you have a history of colon cancer in the family then perhaps avoid all processed peanut products.

And all oils ain’t oils …

It’s true that monounsaturated fats have earned a solid reputation for heart health, and with peanuts oil containing around 46.8% of the total fatty acid you may think it’s a good cooking option. But it’s also got a significant amount of Polyunsaturated fatty acids (PUFAs), too. 33% of the total fat is actually omega-6 linoleic acid, with essentially non-existent omega-3 ALA content.

So if you need to use oil to cook then select an alternate one like flavourless all-purpose rice bran oil, and use it sparingly. And for salads stick with a small amount of olive oil or an oil-free dressing.

But there is also some good news …

With the health benefits of peanuts they can form a part of any healthy eating plan, in moderation. A serving size is about 30 nuts (that’s 15 unshelled nuts as each shell contains 2 nuts) or about 181 calories.

For the freshest peanuts buy plain boiled ones in their shells and shell them yourself – yes it takes time to peel them but this will stop you eating too many! If this is not possible (or practical) then buy them shelled but still with the brown husk on them. Don’t buy roasted peanuts, or any coated in any other flavours, colours, sugars or salts. Roasted peanuts can oxidise quickly and their ingestion introduces loads of free radicals into your body with the potential (long term) to cause disease.

If you’re a peanut butter fan then make sure yours is freshly ground and has no more than 2 ingredients – peanuts and a little salt. Commercial peanut butters contain all sorts of additives and preservatives that are best avoided. And low fat peanut butters are packed full of extra sugar to make them tasty. Instead head to your health food store for the fresh ground version and store it in your fridge.

How to enjoy peanuts in your healthy diet …

The bottom line is that peanuts are much more filling than many low fat snack options. And whilst it’s true that most of the benefits of peanuts can be found in fruits, vegetables and other less fatty natural ingredients, we also need to remember that sometimes enjoying a little of our favourite food can reward the subconscious part of our brain and keep us more on track for the long haul.

Just remember to consume peanuts in moderation using these tips:

  • Spread a thin serve of nut butter on 100% rye sourdough
  • Sprinkle a handful of peanuts over your salad at lunch – max. 15 nuts
  • Snack on celery sticks with 100% fresh ground nut butter – max 2 level tablespoons (about 200 calories)
  • Or simply enjoy a small handful of peanuts as a healthy snack – max 30 nuts

 

Plan Your Trip

Want More Money?

Australian currency rolled

As a part of your planning your weight loss journey, it’s important that you address any outstanding or overdue paperwork. This includes recovering any rebates you may have forgotten about (which means extra cash in your pocket). And  particularly in this time of financial pressure and constraint we need to conserve every cent, and be more mindful of all the rebate opportunities that are available to us. So here’s a little list I’ve put together for Australia to jog your memory.

Cash Rebates

Private Health Insurance Claims – make sure you get an itemised receipt for every medical and extras services including pharmacy scripts, pharmacy only medicines, professional services and alternative services.

Medicare Rebates Claims – generally you can only claim on Professional Services (like a doctor). Check with your provider if they have HiCAPS for instant refunds so all you pay is the out of pocket component.

Pet Insurance Claims – if you have pets that are insured then make sure you take a long a claim form each time you see your vet and get them to fill it out of the spot to save time.

Home Contents Insurance Claims – whilst insurance is usually for major things like theft and fire, minor claims like glass breakage may be claimable so check your policy. It can also be more helpful to use an insurance broker for your policy rather than going direct as they’ll to policy comparisons for and sum up all that insurance jargon.

Personal Insurance Claims – if you’re covered for trauma, sickness, disability or income protection then know the terms under which you can claim on your policy, or have a good adviser who does.

15 Common Reasons Claims are Denied:

  • Incorrect account or patient identifiers – make sure all of the details are correct on your claim form
  • Insufficient Information – When making a claim make sure you provide all of the necessary information
  • Excess is more than the claim – For small claims the excess may be more than the actual cost. Check this prior to making a claim.
  • The Service was Already Rendered – check if you’ve claimed twice.
  • There is an Unmet Deductible – you haven’t paid the out of pocket portion of your bill
  • Conflicting Information – in the case of insurance claims make sure the information tallies up and makes sense prior to lodging
  • You Waited too Long to File the Claim – file all claims as soon a possible but well within 90 days
  • The Insurance Company Lost the Claim, and then the Claim Expired – lodge a complaint with the industry Ombudsman
  • You Lacked Pre Authorisation / Authorisation – some claims need pre authorisation. Make sure you understand the terms and conditions of your policies.
  • No Physician Referral – Check if your policy requires your GP’s referral.
  • You Provided Two Services in One Day – some policies have a ‘one service per day’ clause so you’ll only get the first claim
  • You Ran Out of Authorised Sessions – once you’ve hit your cap for that service no further benefits will be paid until the following annual year.
  • The Patient Changed His or Her Insurance Plan – make sure you know who your current provider is and only claim through them for the period you were with them
  • Patient Cover Expired – Make sure you keep your premiums up to date or your cover will expire
  • The Provider isn’t Paneled with the Insurance Company – Make sure that the services or provider you are using are approved by your insurer

Taxation Rebates:

Courtesy http://www.moneybuddy.com.au/tax-and-accounting/resources-to-help-you-maximise-your-tax-rebate

Dependent spouse tax offset:

If you had a spouse during the previous year and were responsible for maintaining them, and if they were a resident, and you were also a resident at any time during this year, and if neither your spouse nor you were entitled to Family Tax Benefit (FTB) or were only entitled at the shared-care rate, you may be eligible to claim.

Private health insurance rebate:

This is a percentage of the premium paid to a registered health fund for appropriate private health insurance cover. The rebate you will receive is determined by the age of the oldest person covered by the policy. Rebate should not be affected by your level of income however.

Baby bonus rebate:

Mothers can claim a baby bonus each year until their child turns five. It can be claimed even if you don’t pay tax, and it is paid whether or not you receive any other family benefits. The ATO offer a baby bonus calculator here.

Beneficiary tax offset:

You may be eligible for beneficiary tax offset if you received one or more grants on a set list of allowances, including parenting payment (partnered), newstart allowance, youth allowance, mature age allowance, partner allowance, sickness allowance, special benefit, widow allowance, austudy payment, exceptional circumstances relief payment or farm help income support, interim income support payment, education payment if you were aged 16 years or older (ABSTUDY living allowance, payment under the Veterans’ Children Education Scheme or payment under the Military Rehabilitation and Compensation Act Education and Training Scheme 2004),training for Employment Program allowance; New Enterprise Incentive Scheme allowance; textile, clothing and footwear special allowance; Green Corps training allowance; or other taxable Commonwealth education or training payments, and income support component from a Community Development Employment Project (CDEP). The ATO works out your tax offset from the income you show on your tax return, however you can use this calculator on the ATO website.

Senior Australians tax offset:

This applies if you are a male aged 65 years or more or a female aged 62.5 years or more, or you are a male veteran or a war widower aged 60 years or more or a female veteran or war widow aged 57.5 years or more, and you are eligible for Commonwealth age pension and similar payments, and you satisfy the necessary taxable income threshold (single with less than $38,340, separated with less than $71,406, married with less than $59,244, etc), and you are not in prison. The ATO website has a factsheet here.

Zone tax offset:

This applies if you lived or worked in a remote or isolated area of Australia, not including an offshore oil or gas rig, or you served overseas as a member of the Australian Defence Force or a United Nations armed force.

Salary sacrifice arrangement:

Also sometimes referred to as salary packaging or total remuneration packaging, this is an arrangement between your employer and yourself whereby you agree to forego part of your salary for other benefits of a similar cost (provided by your employer).

Net medical expenses tax offset:

These are medical expenses you have paid (less any refunds from Medicare or a private health fund). You are able to claim a tax offset of 20% of your net medical expenses over $1,500 and there is no upper limit.

Government Pensions and Rebates

Courtesy http://www.dva.gov.au/eligibilityandclaims/makeaclaim/Pages/claim%20types.aspx

Disability pension:

This is a tax-free benefit paid to Australian veterans who have had an illness or injury accepted by DVA as being caused by their service before 1 July 2004. The rate of disability pension payable depends on how severe the illness or injury is.

War widow’s pension:

War widow’s pension is paid to the partner of a deceased veteran who was a former prisoner-of-war, who was in receipt of the Special Rate (TPI pension), the Extreme Disablement Adjustment, disability pension at the Intermediate Rate, disability pension at the Temporary Special Rate, or disability pension at an increased rate due to being a double amputee or blinded, or whose death has been accepted as service-related. A pension can also be paid to the dependent children of a deceased veteran.

Permanent impairment payment:

This is a compensation payment for permanent impairment suffered as a result of service with the ADF. It is provided under the Military Rehabilitation and Compensation Act 2004 (MRCA) for service on or after 1 July 2004, and under the Safety, Rehabilitation and Compensation Act 1986 (SRCA) for service prior to 1 July 2004. To claim for a permanent impairment payment you first must have had a claim for liability accepted under the SRCA or MRCA. See Lodging my claim for more information on how to submit a claim for liability under the SRCA and MRCA.

Incapacity Payments:

Incapacity payments are compensation for economic loss due to inability to work because of injury or disease which has been accepted as service-related. It is provided under the MRCA for service on or after 1 July 2004, and under the SRCA for service prior to 1 July 2004. To claim for incapacity payments you first must have had a claim for liability accepted under the SRCA or MRCA. See Lodging my claim for more information on how to submit a claim for liability under the SRCA and MRCA.

Service Pension:

Service pension is an income support payment that provides a regular income for people with limited means. A service pension can be paid to veterans with qualifying service on the grounds of age or invalidity and also to eligible partners, widows and widowers. It is subject to the income and assets tests.

Income Support Supplement:

The Income Support Supplement (ISS) is paid to war widows/widowers and wholly dependent partners under the MRCA who have limited means. It is subject to the income and assets tests. It enables war widows/widowers to receive all of their payments through DVA.

Age Pension:

An age pension may be paid to a person with limited means who has reached pension age. It is subject to the income and assets test. The majority of age pensioners are paid by Centrelink. However, eligible veterans, who have an accepted disability or receive a disability pension from DVA but do not have qualifying service, may be paid their age pension by DVA. Their partner may also receive their age or wife pension from DVA, if eligible.

Defence Force Income Support Allowance (DFISA) is an income support payment paid by DVA to those whose social security income support payment has been reduced or is not payable due to a DVA disability pension. There is no need to claim DFISA, it will be automatically assessed and paid. If Centrelink pays your income support payment, Centrelink calculates the amount of DFISA payable. If DVA pays your age pension or wife pension, DVA calculates the amount of DFISA payable.

Quick Extra Cash Ideas

  • Sell your unwanted goods on ebay or Gumtree
  • Make stuff and sell it on etsy or MadeIt
  • Join MyOpinions and answer surveys for cash
  • Offer child minding or pet minding or walking services to freinds, family and neighbours in need
Get Your Body Right

The Benefits of Cold Therapy

shutterstock_96512023 SML

Most of us when we have an ache or pain will either try to ignore it, or we’ll nuke the wheat bag for a couple of minutes and apply soothing warm heat. But the reality is that for most pains a cold pack is actually a better treatment. And cold therapy has a whole host of benefits too.

When to use Heat

If you need to increase blood flow of circulation then you’ll need to apply superficial heat, like infrared, heat packs, paraffin wax baths and hydrotherapy, which also can reduce joint stiffness, pain and muscle spasms. So it’s good for things like arthritis, muscle spasms, muscle sprains and strains.

But it’s deep heat therapy that works better because it penetrates the skin and works on the underlying tissues. Deep heat therapies aren’t as readily available and are usually administered by trained medical staff, but treatments include shortwave and microwave diathermy and ultrasound.

When to use Cold

When I told my chiropractor I was using a nightly heat pack to alleviate lower back pain a few months back she groaned and asked me instead to switch to cold packs. Doubting her, I gave it a try and found that although initially it was more unpleasant, over time my pain dissipated considerably.

Cold Therapy (also known as Cryotherapy) using cold or ice packs is best to treat acute injuries of the musculoskeletal system because it reduces metabolic rate, inflammation, circulation, muscle spasms and pain. No one really knows quite why this happens but basically the cold reduces the skin’s surface temperature and that of the underlying tissue which narrows the blood vessels and reduces the volume of blood to the site of your injury, resulting in reduced swelling. And cold also reduces the ability for pain to register in your body (both a good and bad thing) as it decreases nerve conduction velocity, so it allows your body time to heal naturally.

Cold Therapy to Lose Weight

So all this got me thinking about Tim Ferriss’s extreme use of cold therapy to lose weight in his “4 Hour Body”. I get the science of it, but there’s nothing practical nor enjoyable about taking ice baths to the point of hypothermia. But can you really get any benefits by cooling off at the end of your shower? Well, here’s what I found.

Basically exposing the body to cold therapy naturally changes the types of fat produced by the body. Rather than ‘bad’ white fat, the body tends to produce ‘healthier’ brown fat designed to produce as much heat energy as possible when burnt. Research has also shown that cold therapy may help convert white fat to brown. And having a higher proportion of brown fat in the body means that more energy can be burnt per second, for example when you’re taking a really cold shower. Along with the whole brown fat thing cold showers are also thought to help increase your metabolism, but they need to be really cold.

Step By Step Cold Therapy

Here’s how Livestrong.com suggest you should do it.

1. Get into the shower at your preferred temperature and complete your washing, shampooing and conditioning.

2. Turn the shower half way between the coldest water and your preferred temperature. Let your body adjust slowly to this refreshingly cool temperature.

3. When you think you can bear it turn the shower colder again – half way between this new setting and the coldest. This water maybe a little shocking, but stick with it for a minute until adjust to the temperature. At this temperature your body starts to use brown fat tissue to generate heat, so you’re starting to burn body fat.

4. Ready? Brace yourself and turn the shower to the coldest setting. It will be shockingly cold but that is the point. Let the cold water run over your shoulders, neck and back which is where the majority of human brown fat is found.

5. Remain at this temperature for as long as you like but at least 30 seconds

6. Repeat these cold showers two to three times per day to further activate brown fat cells.

More Benefits of Cold Therapy

Improves Blood Circulation

Good blood circulation is vital for overall cardiovascular health because it prevents such problems as hypertension, hardening of the arteries, and the appearance of varicose veins. Good circulation improves the overall performance of your body and alternating between hot and cold water while showering works well to improve it because it constricts then dilates the blood vessels forcing changes in blood pressure.

Regulates Temperature

Sounds weird that a cold shower can regulate your temperature but it actually promote a gentle type of stress that forces the body to generate heat internally (thermogenesis), which then activates the body’s adaptive repair systems. You should consider taking cold showers if you have consistently cold hands and feet, or feel that you sweat an abnormal amount.

Strengthened Immunity

Research has shown that cold water immersion can increase the numbers of two types of white blood cells: monocytes and lymphocytes. Lymphocytes are involved in eradicating bacteria, viruses, and toxins from the body, and monocytes indirectly assist to overcome pathogens and foreign materials. This, combined with the increased metabolism leads to the body activating its immune system to release more white blood cells. So if you want to reduce your instances colds, flu’s, and perhaps even some forms of cancer, take a cold one.

Improved Lymphatic System

The lymphatic system is responsible for the removal of waste from our bodies, but to operate optimally it relies on contraction of the surrounding muscles. The whole body contraction caused by cold therapy tends to improve the lymph circulation, lymphedema and improving toxin and waste removal.

Enhanced Hormone Production

Cold therapy gives the body’s glands a hormone boost which helps to regulate the hormone producing endocrine system (including the adrenals and thyroid) as well as the potential for to increased fertility.

Healthier Skin and Hair

Hot water does dry out both skin and hair as it dilates the pores and cuticles and allows vital oils to be washed away. Conversely cold water tightens the skin’s pores which detoxifies the skin and reduces blemishes and acne, making it appear more youthful and healthy. For the hair cold water closes the cuticles making hair stronger, less likely to fall out, shinier and preventing dirt accumulation in the scalp.

Increased Energy

How do you describe a cold shower? Invigorating? Energising? When you have a cold shower (and I mean really cold) the body is shocked, adrenalin kicks in and the heart starts pumping. The rush of blood wakes you up in an instant and tends to alleviate any residual negative stress leading to an increase in overall wellbeing and energy.

Natural Oxygen Therapy

Along with adrenalin comes the automatic response to breathe more deeply, in an effort to combat the positive stress of the shock, and it opens up the lungs just as if you were going for a run. More oxygen intake leads to expelling stale used air from the lungs, improved oxygen flow to the organs thereby improving overall performance. A cold shower is kind of like a cheap more natural form of oxygen therapy.

Combats Depression

And for all the reasons listed above, cold therapy also has the tendency to alleviate any symptoms of depression. Those who suffer from depression often find it hard to get motivated, so for that reasons the body’s automatic responses via cold therapy can be a great solution.

In addition the chemical noradrenaline, which originates in a part of the brain called the ‘blue spot’, is further thought to help alleviate depression. Research now indicates that cold therapy may have a stimulating effect on this area of the brain thereby producing more of this chemical.

 

Recipes

Recipe: Protein Pancake

Pancake

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There’s nothing quite a nurturing as a warm fluffy pancake. Just because you’re on this healthy eating plan doesn’t mean you should miss out on that joy! This protein pancake recipe is based on an old French recipe for oat bran pancakes, just with my little twist.

So here’s my take on a healthy protein pancake, that’s packed with fibre to keep you fuller, longer and that will also clean out your system and get you going. It’s not quite a fluffy and light as a regular pancake, and if you’re using Stevia the flavour make take a little getting used to, but this recipe if so much better for you than any regular pancake or batter mix you buy in stores. It’s also wheat free if you use Organic Gluten Free oats and vitamise them yourself into an oat bran consistency.

It’s so easy to make and best topped with a little fruit like fresh berries, fat free yoghurt or my version of vanilla cream (see recipe below).

Ingredients:

24g (2 tablespoons) oat bran
40g Extra Light Philadelphia
40g Jalna Natural Fat Free yoghurt
2 egg whites
1-2 teaspoons Cinnamon
1 tablespoon Splenda (or equivalent of Stevia)

Method

1. Pre-heat a small non-stick frying pan and then turn the heat down to low
2. Whisk ingredients together in a bowl until well combined into a very thick batter
3. Pour the batter into the pan and rotate until there’s an even coating, but keep it thick
4. Cook the protein pancake for 5 minutes or until it comes away from the frying pan. It should be golden brown but not burnt.
5. Turn it over gently and cook the other side.
6. Serve the protein pancake with a little fruit, fat free yoghurt or vanilla cream

 

Vanilla Cream Recipe

Mix the following ingredients together and enjoy!

100g of Pantilica Smooth Extra Light Ricotta (1.7% fat)

¼ teaspoon vanilla bean powder

Stevia to taste

 

Protein Pancake Variations

Coffee and Cream Protein Pancake

Instead of the cinnamon, add the following to the pancake mixture before cooking:

Add 1 teaspoon of instant coffee granules

Add ¼ teaspoon vanilla bean powder

 

Maya Gold Protein Pancake

Along with the cinnamon, add the following to the pancake mixture before cooking:

Add 2 teaspoons sugar free cocoa powder

Add finely grated zest of ½ orange

Add ¼ teaspoon vanilla bean powder

 

Nutritional Information

1 original recipe protein pancake contains:

202 Calories

5.2g fat (of which 1.4g is saturated)

17.2g protein

22.8g carbohydrate (of which 5.0g are sugars)

4.8g fibre

 

Ingredient Links

Organic Cinnamon Powder

Organic Cocoa Powder

Organic Vanilla Powder

Stevia Extract Powder (300 times sugar)

Stevia Leaf Powder (50 times sugar)

 

 

 

 

Get Your Spirit Right

Traversing the Tall Poppy Syndrome

TallPoppies

The tall poppy syndrome is alive and well in Australia, and in many other parts of the world. There seems to be a growing need for some to pull others down to their low depths in order to make themselves feel better. And in doing so it can change your happy bubbly mood in an instant to one of the dark doldrums and depression.

Wikipedia describes the tall poppy syndrome as “a populist, levelling, social attitude”. It is seen is society when those who make a real accomplishment are criticised or begrudged because their achievement distinguishes them above others. The achievement is often criticised as being ‘without merit’ or unimportant, and the person victimised.

The other day I happened to visit my recent Herald Sun article site to review the comments that had been left by readers. I was on a high that morning having reconnected with nature, and generally having a good and positive week. To my shock I saw two negative comments from very ill informed people. It rocked me to my core that people could be so misinformed and wilfully making damaging public comments that had absolutely no factual basis. I know that by putting myself out there I opened myself up to criticism and that I need to get less sensitised to this. But I am human. And it still hurts.

So in this day and age when we’re meant to stay positive, true to ourselves, how can we when there are so many negative people around us? I did some research and found there are some easy steps we can use to keep positive around negative people:

Prevention Techniques

Stop judging

Judging people is one of the most common learned behaviours and getting out of the habit takes time and vigilance. Check in with yourself for a moment and ask “am I judging this person?” If the answer is yes, then stop. This universe may have presented this person in your life for a reason. Be grateful for the opportunity to explore this gift.

Use a Little Empathy

Rather than escalating the situation with your suggested solution or correction, it can be more helpful to try a more empathetic approach. People who are upset or negative generally respond well to an understanding for their personal situation or point of view. Remember, though, this doesn’t mean you need to agree with them.

Be Positive

Sometimes easier said than done. But everyone has at least one redeeming quality, even if you don’t know them well. In the heat of a negative moment it can be difficult to find so look for something physical (great suit, nice shoes) to focus on to neutralise the negative energy.

Give Them A Compliment

OK, this may be the last thing you feel like doing but negative people tend to be negative about everything, including themselves. Giving them a compliment about that positive item you found above can completely change the tone of the conversation. They may be surprised at first, and may even try to reject or bush off your compliment, but if you persist you’ll be able to break through and you may even make their day.

Keep It Light

If the conversation is taking a turn for the worse, here’s your chance to practice your skills at turning it around. If a certain topic has got someone spouting negatives then change it completely and bring in a new topic to lighten the mood. Simple things like new movies, daily occurrences and common friends make for light conversation.

Ignorance is Bliss

It may sound simple enough, but it can be really challenging to just ignore something negative. Saying ‘I understand’ or ‘understood’ is an easy way for them to feel they are being heard and enabling them to move on. It doesn’t mean you agree with them, just that you understand or comprehend what they are saying.

No Arguments

There’s just no point getting into a debate or argument with a negative person. You have no hope of changing their mind as they are so set on changing yours! Better not to engage in conversation on that topic, use the other techniques to turn the conversation around.

Have a Threesome

Preventing negative conversations in the first place can be easier in groups of three or more. And if it does get negative then the negative energy is likely to be more easily dispersed than a one on one conversation, enabling you to get more practice at turning the conversation around.

A Helping Hand

It’s true that a person’s cry for help can sometimes be disguised in their complaints. Asking simply “Are you okay?” or “Is there anything I can do to help you?” can sometimes resolve the negativity.

Leave

If all else fails, then leaving the conversation is probably the best option. Make an excuse like going to the bathroom or needing to make a call can sometimes be the easiest and best way to deal with the situation. If it’s a good friend then you may need to discuss the situation, and if they are truly a good friend then they will understand. It’s not healthy to spend too much time with people of situation that drain you – it’s one of the reasons I don’t listen to or read the news.

Recovery Techniques

Don’t Beat Yourself Up

Sometimes the negative talk can end up being very personal and about you! If you are deluged in a sea of negative ‘feedback’ then it’s important not to take it too personally. Instead analyse briefly why this occurred. Often times the negativity is relayed purely due to your success, or talent, or due to jealousy.

Confide in a Friend

Sharing your experience with a special friend who will support you can often be the quickest way to recovery. But make sure it’s a good friend, and one who has positive energy.

Think Happy Thoughts

Getting yourself back on that horse after you’ve been pushed off can be difficult. Take a moment to combat negativity by thinking of happy moments in your life, or thinking about the big picture for your future. It’s sure to pick you pack up.

Go Internal

Often negative emotions can be dissipated through a brief period of internal meditation. Close your eyes if possible, focus on your breath and slow your breathing down. Go to your ‘happy place’ visually and see in detail every aspect of it – each leaf, each raindrop, each ray of light and focus on turning up the intensity with colour and sound. You are much less susceptible to negative energy when you are in that relaxing, contemplative alpha space.

Reconnect with Nature

Still having trouble getting over it? Then head somewhere lush and green, get your shoes and socks off, put your feel in contact with the earth (or grass), hug a tree if need be, and soak up natures energy. It’s there in abundance and waiting to rejuvenate and heal you.

Take Responsibility

In the end the only person who has control over the situation, how you perceive what’s going on and how you react is you. Recognise that you can change your approach and reaction to anything – it’s you that controls the feelings you have. Taking ultimate responsibility for everything that happens to you is the path to true happiness. Try it and see how your life changes.

 

Get Your Mind Right

Healthy Travels

 Supermarket Produce

Healthy eating when you’re travelling can be as simple as 1, 2, 3.

1. Check Your Tools and Resources

If you’re based somewhere for a few days or even a week then check your room to see what you have available before you shop. Hotel rooms often have coffee cups can be used as bowls, but the range of crockery and cutlery will be limited unless you’re in a serviced apartment. Regardless you can still get by without the need to buy plastic plates, forks and knives if you buy wisely.

2. Plan, Shop and Eat Right

Scout out a decent supermarket nearby. Remember to plan ahead by writing a list of your meals to ensure you buy the right types of foods, not only from a nutritionally balanced perspective, but also in terms of portability and usability. This will also help avoid impulse purchases which shed dollars from your pocket but generally add girth to your bum.

Breakfast:

From the supermarket pick up some bananas and some raw nuts. Breakfast is the most important meal of the day so stat it right with a banana, 6 raw almonds and 2 raw brazil nuts. Alternatively if you’re on the go an all-natural gluten free muesli bar can work well.

Mid-Morning Meal:

When I eat breakfast I also make my mid-morning meal so I also buy a bad or raw rolled oats, some small tubs of yoghurt and a punnet or two of seasonal berries. Mixing a tub of low fat low (or no) sugar yoghurt with about 40g of raw rolled oats in coffee mug and pop it into the bar fridge makes a great meal. Three hours later it will be soft and delicious with some mixed berries. If you’re on the go or don’t have a bar fridge then consider the portable banana and nuts option.

Lunch:

Lunch needs to be a more substantial affair so I generally buy a pre-packaged garden salad (one that comes with a fork). They’re usually pretty sparse when it comes to ingredients so you might also want to pick up a tub of cherry tomatoes to add to it. You’ll also need some protein so get a little of your favourite meat (about 60g to 80g worth) to add to it. Hot smoked salmon, gravlax or smoked salmon are great options as are packaged sliced meats, although watch their salt and fat content. A small can of tuna also works well. And if the salad dressing is not low fat (or looks calorie laden) then you can grab either a bottle or sachet of more appropriate dressing, or a lemon to squeeze over it (if you can access a knife to cut it).

If you need to buy your lunch then get a smaller serve of a healthy soup or salad, hold any bread and put the dressing on the side. Ordering a side of steamed vegetables ‘au naturale’ can also help to top up vitamins, minerals and fibre, if you’re still hungry.

Mid-Afternoon Meal:

Your afternoon snack should contain some natural sugars to give you an energy book, but not be carbohydrate heavy (so no wheat products or mass produced muesli bars). I tend to stick to fruit in the afternoon as it picks me up – apples are good. If you’re fructose intolerant then steamed or raw vegies are good option but not always available. You could always employ a protein bar or drink – not my favourite option but good if you’re on the go. Look for ones with no sugar, low carb and high protein. I think Mushashi make the best products in this area, just watch the portion size and pick their smaller products if you do.

Dinner:

By dinner your system is sure to feel good, healthy and cleansed so don’t stuff it up by making the wrong dinner choice. Room service can be a hit and miss affair, but selecting a healthy-looking entrée and a side of steamed vegetables is a good in room choice (and you can probably manage to hang onto the cutlery for the duration of your stay). But it’s not always the cheapest so the same rules apply when eating out on the town. Go for meals that avoid rice, breads and wheat products (so no pastas or noodles). Curries are often filled with cream, oil and other hidden nasties so avoid them. So too many Asian foods can be smothered in sauces and have high levels of salt and MSG. Better to opt for a small steak, grilled chicken or fish with vegetables or a salad. Skip the free bread and try to avoid dessert as it will undo all your hard work.

Sweet cravings at the end of a meal occur most often because it’s become habit. Breaking it will take some time and patience, and you’ll find they become less and less if you cease giving into them. And If you can’t resist the need for something sweet after dinner then keep a piece of delicious ripe fruit at the ready, or grab a cup of team or skinny latte with sugar substitute or Stevia.

Most importantly when travelling it’s really easy to become dehydrated, so you need to ensure you drink lots of pure water. Stock up bottled water and avoid flavoured drinks, too much caffeine and alcohol.

3. Stick to Your Guns

It’s easy to be distracted from your eating plan by colleagues or friends with cries of “Let’s do lunch or dinner whilst you’re in town”. And if you’re travelling for leisure you’re sure to want to try some of the local cuisine. You can do all of this within your plan but there are a few tricks to getting it right so you don’t blow your day.

  • Restrict your dining out to one meal a day – lunch OR dinner, not both
  • Try to go to a restaurant that has healthy choices on the menu
  • Skip the buffet – you will eat more than you plan to
  • Make sure you make the right choices when ordering
  • Say ‘No’ to the free bread
  • Focus on savory dishes and skip dessert
  • Keep it to one glass of anything non-water like alcohol or coffee
  • Don’t get talked into upsizing or ordering extra courses
  • Finish the evening with a brisk walk to aid the digestion

 

Get Your Spirit Right

Green Prescription to the Rescue

Feet In Grass

This week I’ve been reading again Pete Jensen’s wonderful book “Lessons in Happiness”. In it he talks about the concept of a Green Prescription – that historically we spent 99.9% of our time connected with nature, and that perhaps in this bustling concrete jungle with which we have become so all-absorbed, the cure for most ailments could be as simple as reconnecting with nature for at least 10 minutes each day. So powerful is it that medicos in New Zealand have been making this prescription for years.

The gentle caress of the wind on your face, the warmth of the sun on your back, the cleansing fresh air in your lungs. I’m sure most of us have taken a walk in a garden, through the bush or along a sandy beach time enough to remember how good it felt during, and for a period afterwards. And the more intense your connection with nature (i.e. getting your shoes and socks off to really connect) the better you feel and the longer it lasts. Such is the power of nature. It has the ability to rejuvenate the body and the soul, and energise us to cope better with stress and disease.

With that in mind I meandered on my morning walk in Sydney today through Hyde Park and eventually to the Botanic Gardens. With my MP3 player blocking out the hum of distant city traffic and less distant leaf blowers, and with the sounds of Windham Hill I began strolling through the gardens, meandering with no particular place to go. I came across a nice green elevated area under hundred year old Moreton Bay Fig trees and this was when the words I’d read in Pete’s book came back to me.

Admiring the view over the harbour – the magnificent peaks of the Sydney Opera House to my left, the historic and battered Fort Dennison ahead and the lush green of Mrs Macquarie’s Chair to my right – I took off my shoes and socks and sat on the ground. The grass felt good in-between my fingers and toes as I leant back to feel the warmth of the dappled sunlight on my face.

In this moment, reconnecting with nature, I felt an overwhelming peace, joy and tranquillity as well as a huge sense of gratitude for this wonderful planet and these beautiful gardens. This was connection at its best.

The funny thing about reconnecting with nature is that it has a flow on effect throughout your day. I find after revelling in the miracle of life I stop taking things for granted, I’m more appreciative of others and more willing to be of service. I’m less rushed, more patient and just downright happier.

I wish I could encourage each human on this planet to take 10 minutes of every morning to reconnect with nature and their sense of gratitude before reconnecting with the world. If we all did then I think we’d look at it through new eyes, with a clearer vision of how we can each contribute our unique and special gifts to our family, friends and our community.

Plan Your Trip

Confessions of a Food Addict

Danish

After the past few weeks of eating and drinking my way through to the New Year it’s unfortunate that I’ve become re-addicted to sugar, carbs and fat – I’ve become a food addict again. It’s quite a common addiction but one I was able to overcome, which is what led me to the losing half my weight in the first place.

Most people think that because I managed to shed over 70kg that I no longer needed to be worried about any weight creeping back on. But the truth is that there’s no ‘magic switch’ when it comes to staying slim, and I need to be just as vigilant as the next girl does, perhaps more so.

Lately I find myself craving all sorts of unhealthy food at all times of the day. These cravings used to only be after dinner for a short while and were able to be controlled, but not now. I’m like a woman gone mad and the extra few kilos are starting to show: my clothes are a little tighter; my tummy bulges just a little; and my ass has become a smidgen wider. Not happy Jan. So it’s time to kick this addiction again and lose the extra Festive love.

Having done it before I know I can do it again (even though I’m a little older this time, I’m also a lot wiser) and it got me thinking that some of you out there may be interested to join me on this journey too. So let’s get going (and sharing and caring) together.

Step 1: Clean Out

That’s the cupboards, pantry and fridge of anything that’s full of sugar, carbs and fat. You know, all those foods that you binge on when you get the urge. There’s actually not much of this in my fridge or pantry at all – any I had I’ve managed to eat over the past few days and now I commit not to buying any more.

My issue is my husband’s hidden stash of chocolate and lollies – I found it the other day. And whilst my preference is for him not to have it in the house it’s unfair that my inability to control my own issues should impact on him. So now I have to ask him to hide it in a better place or put it under lock and key. It may sound juvenile, but those who are food, or more accurately carbohydrate addicts just like me know the insatiable feeling that those cravings have over you, when you are powerless to do anything but give in and fill them. And when it hits it’s simply easier if there’s nothing ‘bad’ around to shove in your gob.

Step 2: Fess Up

Admitting the truth is often the first step in overcoming the battle. It’s easy to hide our sins, and most of us have become pretty good at it. So find someone that you can trust, who won’t judge you and who can support you in your cause to get healthier this year. I’ll do this one face to face when I see my husband in Sydney tonight *please hold*.

Step 4: Plan to Eat

Making sure you have the right foods ready to eat when you’re hungry is pretty pivotal to making this whole thing work. How many times has the hunger gotten the better of you and you’ve just snapped … lashed out and grabbed the first thing that’s ready to eat, which is usually highly processed foods that aren’t good for you?  Odds on that if you’d had some healthy prepared food ready to eat in the fridge that you and I would both have made a better choice.

As a writer I tend to get caught up in the moment and process of writing and forget to eat until I get so hungry and my blood sugar drops so low that I become, well, a bit ferrell around food. So I earlier this week I hard boiled some eggs, chopped up some fresh fruit into a salad, and have a tub or two of low fat no sugar yoghurt at the ready. It would be better still if I planned each one of my meals at the start of the day – and I will get to that once I’m back from travelling. You know it only takes about an extra 30 minutes in the morning to prepare everything and have it in check so you stay on track. And I actually find it’s easier not to snack if I split my 3 main meals into 6 and eat every 3 hours. It keeps the blood sugar constant so you don’t actually want to snack – in fact you often won’t even feel like eating but it’s important you do BEFORE the hunger hits again.

Today I’m off to Sydney so it’s been a little tricky: healthy fruit and vegetable smoothies in the morning but there’s airplane food for lunch on my midday flight, so I might have to rely on salad at the Qantas Club beforehand. I normally order diabetic meals on flights not because I’m diabetic but because the food is healthier, but they’re not available this flight. My afternoon snack is probably going to be a banana, but as I can’t take fruit across state borders I’m going to have to see if there’s a supermarket near the hotel.

Then the next hardest meal will be dinner. As part of my trip to Sydney my dear husband has organised a dinner out each night at very nice restaurants. Dining out was our big thing when we started dating over 15 years ago, and it’s still an important ritual in our relationship, so I would never ask to cancel these and ‘stay in’. But I’m going to have to really analyse the menus and make the right choices, skipping the bread and dessert and restricting myself to only one glass of wine (after two my carb craving kick in and my inhibitions drop leading to definite dessert time).

And so I now recommit to planning my day’s meals in advance every morning and sticking to the plan. No impulse moments or binge eating to be had. And I’ll need to get my husband’s support on this especially over the next 2 or 3 weeks as my body detoxes naturally.

Step 5: Reprogram Your Subconscious

So the easiest way to do this is by negative association. I’m a little over the audio programs I have (although they’re good) and I need something quick and portable for my travels. Voila the ten cent solution is … a simple rubber band.

Believe it or not a rubber band placed around the wrist can be a very effective food deterrent if you have the courage (and remember) to flick it hard each time you think of unhealthy food during the day. Sure, it can hurt and that’s exactly the point. Each time it does it’s a negative deterrent against thinking about that food.

I now commit to wearing the rubber band AND to flicking it each time I think about unhealthy foods that I wish to eliminate from my diet.

Step 6: Get Active

Over recent months I’ve started feeling each one of my 42 years, and then some. 4 mornings out of 7 I will wake with lower back or hip pain. It’s partially the residual issues from my severe hip bursitis that occurred in late 2011 and which took me around six months to regain my mobility, and partially getting older, but mostly it’s due to a lack of stretching each day.

So my commitment is to do Hatha yoga each and every morning, and perform my Stretching Routine every evening.

As I won’t have the dogs to ‘force’ me to go for a walk I’ll also need to ensure I meander the streets of Sydney to get my step count up. And on that, I must remember to pack my pedometer too.

Lastly, the quickest weight loss occurs when high intensity cardio is combined with resistance training 3 days per week, and so I’ll also take to opportunity to hit the hotel’s gym for a quick 45 min session of cardio circuit hopefully twice. Getting your heart rate up (safely) is key to fitness and fighting fat.

Step 7: Time Out

And after all that good work is complete it’s also critical to give your body a rest. So this week I plan on getting 8 hours of restful sleep each night, as well as soaking in a hot bath and perhaps even indulging in a massage or reading a good book.

Bonus 8th Step – Know Where You’re At, and Where You’re Going

You know I love my bonuses (which is why I give so many away with my book) so here’s the 8th very important key. Knowing where you’re at currently is important in order to track your progress. Writing it down is even more powerful (it’s kind of like Step 2). So remember to record your weight, body fat, and measurements: hips, waist, bust, upper arm and upper thigh.

It’s also important to know where you’re headed. It may be an actually weight goal that you wish to achieve, or it may be a number of kilograms. Either way it doesn’t matter as long as you write it in the affirmative. So don’t say I want to lose 5 kilograms – it may find you again! Say I’d like to gain 5kg of slimness. Now I can’t go into all the reasons why working, thinking and writing in the affirmative is important (if you want to know all this then it’s in my book) but just take it for granted that it works.

For me I’m on a mission to gain 5kg of slimness over the next 5 weeks. So stay tuned for the next instalment of my journey and if you want to join along then like my page on Facebook and join in the conversation.

Sigrid de Castella – weight loss achiever, paleoish intermittent faster, adrenal fatigue recoverer, foodie, cook, writer, globetrotter & dog lover