NUTRITION BUFF
Nutrition Buff Australia
  • Home
  • Our Team
  • Blog
  • Wellness
  • Historic Herbals
  • Recipes
  • EVENTS

How to keep your bones strong naturally

29/8/2018

Comments

 
Guest writer: Iffat Tafseer
Picture
According to the report of The National Osteoporosis Foundation, about 1.5 million Americans suffer from osteoporosis-related bone fractures every year. A healthy balanced diet is vital in maintaining bone metabolism; eating wrong food can drain the nutrients out of your bones.
​
Bones are the pillars that support the body; they are active, living tissue just like your muscles and tend to change as we age. Your bones remain stable in early adulthood, but with age, they tend to become weak. At the age of 20, about 90% of the adult bone mass is developed, and at the age of 30, it tends to decrease. To fulfill the requirements your body takes calcium from your bones and makes them weak. This weakening can lead to the risk of Osteoporosis- a disease in which your body suffer from low bone mass and the Bone Mineral Density (BMD) of -2.5 or higher.

Bone loss is the primary cause of stoop and hunches in older adults as they walk. Less bone mass cause the vertebrae to collapse and compress and these types of suppression in the spine can significantly affect the basic movements such as walking, sitting up straight, and bending over.

Natural bone building approaches 

A natural approach is always the best way to improve your bone’s health without taking any supplements. Research shows that the nutrients required to build healthy bones are mostly found in fruits, vegetables, nuts, and seeds. We all know that calcium is the building block of bones, but other nutrients also contribute to developing healthy bones. These include magnesium, vitamin D, and vitamin K2.

If you take an insufficient amount of one while neglecting others, it can have severe effects on your health including a risk of heart attacks and strokes.If you want to keep your bones healthy and stay active even at the age of 60, try these natural bone building tips.

1.) Add Green leafy vegetables to your diet

​
These green leafy veggies have got some magical powers to boost your bone health. Vegetables are the rich source of nutrients and great for your bones. Green leafy vegetables have potassium, magnesium and vitamin K, which cultivate the production of bone-building cells and increase bone mineral density. You should eat vegetables such as green broccoli, collards, kale, spinach and bok choy. A survey was conducted in 2015, and the result was published in The Journal of Bone and Mineral Research, showed that people ages 45 to 83 who did not eat plant foods had got 88% higher rate of hip fracture to those who ate fruits and vegetables daily.

2.) Consume Enough Protein

Consuming enough amount of protein is vital for healthy bones. Protein accounts for about 50% of our bone health. Numerous researches have revealed that deficiency of protein decreases calcium absorption and affect bone formation rates and even breakdown. Try to consume up to 100 grams of protein daily, with plenty of plant foods and sufficient amount of calcium in your diet.

3.)  Go with Dairy

Dairy products like yoghurt, low-fat milk, and cheese are rich in nutrients that help in bone formation. Consume enough amounts of these dairy items on a daily basis and stay active. The Stronger the bones, the healthier you are!

4.) Practice Yoga

Yoga creates a foundation for healthy bones. Yoga lengthens muscles and holds them there. That pull of bone tissues cultivates bone strength and maintains bone density. A great way to strengthen your muscle is to do some weight bearing exercise which includes walking, running, dancing, golfing or playing tennis. A smart way to practice yoga in the comfort of your home is by accessing Yoga Download. Purchase a complete package of yoga from renowned yoga practitioner, and if the purchase gets heavy on your wallet, then you can use the discount coupons available at PennySaviour.

5.) Eat Herbs

Herbs are the nature’s most beautiful gift that has got some incredible healing properties. Herbs are the concentrated, dehydrated, medicinal food and for years, there are being used by the natural health community. Eat meals and take herbs that are high in calcium and vitamins and elevate bone strength.

Include these herbs in your diet;

Dong Quai, Dang Gui, and Angelica Sinensis (develop healthy bones)

Yin Yang Huo, Epimedium, and Horny Goat Weed (increase blood circulation and energy)

Dimmak Herbs (cultivate bone health and bone healing)

Closing Thoughts

Bone health is vital at all stages of life. Having healthy bones is right for you when you get old. By eating some nutritionally based diet and incorporating a healthy lifestyle, you can easily maintain healthy bones.
​
Stay active and keep smiling!
 


Picture
Author’s bio:
 
I am a computer system engineer. I love reading and writing therefore pursues my career as a writer.  I work as a content writer at Perks logic. I have many blogs published on divergent topics including Tech, lifestyle and traveling. I can make you laugh, wonder and sad with my content, no doubt the words has power. Personally, I believe in enjoying life, listen music, eat and travel. 
Comments

What You Need To Know About Vitamin B

19/6/2018

Comments

 
Picture
Of all the 13 known vitamins, vitamin B makes up eight. They are found in many of the foods we eat and are water-soluble. They can be destroyed easily by alcohol, cooking, and food processing. The body is incapable of storing them for too long, and so have to be regularly consumed in the diet. Thus, a regular poor diet results in vitamin B deficiency. One of the best ways to give your body all the vitamins it needs is either to prepare your own food, or rely on a meal delivery service like Plated. It also helps to know a bit more about why vitamins are important, which is what we’ll be discussing below.

  • Thiamine (B1)
Thiamine helps the body to convert glucose into energy and plays a role in proper functioning of the body nerves. Sources include legumes, seeds, nuts, pork, and yeast. Dietary deficiency results from too much consumption of white rice, alcohol, or a poor diet. Some symptoms of Thiamine deficiency include irritability, poor body coordination, fatigue, and body weakness.

  • Riboflavin (B2)
Riboflavin helps the body in the production of energy and improves vision and skin health. Sources include milk, yoghurt, whole grain bread, egg white, meat, liver and leafy green vegetables. Deficiency in riboflavin, known as ariboflavinosis, results from excessive intake of alcohol and low consumption of milk or milk products. Symptoms include inflammation of the tongue, inflammation of the eyelids, increased sensitivity to light, and hair loss.

  • Niacin (B3)
The body needs Niacin to convert carbohydrates, fat, and alcohol to energy. It also helps in the maintenance of healthy skin and proper functioning of the nervous and digestive systems. Niacin is stable in the presence of heat and is hardly lost during cooking. Sources include meats, fish, eggs, whole grain bread, and protein rich foods generally. Deficiency in Niacin, known as pellagra, results from excessive drinking of alcohol, or too much intake of corn. Major symptoms include dementia, dermatitis, and diarrhea.

  • Pantothenic acid (B5)
Pantothenic acid is essential for the metabolism of carbohydrates, proteins, fats, and alcohols. It is also used in producing red blood cells and steroid hormones. Sources include liver, meats, kidneys, eggs, yeast, peanuts. Deficiency in pantothenic acid is very rare, however, symptoms include loss of appetite, constipation, vomiting, fatigue, insomnia.

  • Pyridoxine (B6)
The body needs Pyridoxine for the metabolism of protein and carbohydrates, the formation of red blood cells, and some chemicals in the brain. It also plays a role in the development of the brain, proper functioning of the body immune system, and steroid hormones. Sources include fish, cereal grains, green leafy vegetables, liver, and nuts. Some deficiency symptoms include depression, insomnia, anemia, and dermatitis.

  • Biotin (B7)
The body needs Biotin for the synthesis of fats and glycogen, metabolism of amino acids, and generation of energy. Too much intake of Biotin results in increased blood cholesterol. Sources of Biotin include egg yolks, peanuts, yeast, mushrooms. Deficiency in Biotin is rare, but some symptoms include pale or grey skin, hallucinations, loss of appetite and nausea.

  • Folic acid (B9)
The body requires Folic acid to form red blood cells. It also helps in the synthesis of DNA, development of the nervous system of the fetus, and cell growth. It is particularly essential for women engaged in child bearing. Sources include green leafy vegetables, seeds, liver, eggs, and cereals. Deficiency symptoms include tiredness and fatigue, weight loss, megaloblastic anemia.

  • Cobalamin (B12)
Cobalamin helps the body in the production and maintenance of the myelin that surrounds nerve cells, enhancement of mental ability, and formation of red blood cells. It also aids the metabolism of fatty and amino acids. Sources include liver, milk, meat, cheese, and eggs. Deficiency is common amongst vegans and the elderly. Symptoms include lack of appetite, weight loss, tiredness and fatigue, and vision loss.

For more information about Vitamin B, check out this link

URL: https://www.16best.net/blog/healthy-look-into-vitamins-world/
ᐧ
Picture
Comments

Food allergy and middle ear infection: Is there an association?

12/9/2017

Comments

 
Written by: Sofia Keady
Picture
Middle ear infection also known as otitis media is one of the most common reasons for childhood visits to paediatricians and medical doctors. It is an infection that occurs in the small space just behind the eardrum in the middle of the inner ear. Signs and symptoms include mild to severe pain in the ear or face (otalgia), fever, mild deafness, ear discharge, irritability, loss of appetite, vomiting, and loss of balance.

Most common causes of otitis media are viral or bacterial infection and often happen during or after respiratory tract infection such as a cold. But did you know that certain allergenic and mucus-forming foods are also linked to middle ear infection? According to Dr Green (1974) in his study of chronic otitis media in Indian children, otitis media is a response of the middle ear to allergic stimulus. Acute and chronically infected ears will clear up without antibiotics or nose drops if one eliminates the dietary causes of the disease. By eliminating certain foods, such as eating or drinking sugar, coffee, milk, cheese and cereal grains for a few weeks, most of the problems will disappear (1). His study was supported by another research published by the Annals of Allergy, Asthma and Immunology in 1994 which found that out of 104 children with recurrent serous otitis media, 81 had evidence of food allergy (2). Similar research was conducted in Turkey in 2014 of the role of allergy in recurrent otitis media with effusion. The result suggested that allergy plays an important role in the repetitive OME cases thus an allergy test should be utilised for proper diagnostic and therapeutic management of otitis media (3).

Food allergy is a significant and frequently overlooked cause of (or triggering factor for) a wide range of chronic and mental disorders including recurrent otitis media. ​The abovementioned studies evidently indicate that an allergy test together with routine use of elimination diet in clinical practice can greatly increase the response rate in many children who suffer from agonising ear infections.
 Foods to avoid when dealing with an ear infection
Picture
​Allergy causing foods such as cow’s milk, soy, citrus, peanuts, wheat, fish, eggs, corn, beans and tomatoes (4)

Some children may benefit from eliminating common food allergens from the diet. Research has found that children with cow’s milk allergy had experienced significantly more recurrent otitis media (5) because children with food allergy are more likely to suffer from allergic disorder. The immunological reaction causes inflammation in the nose and around the Eustachian tube which impedes with drainage of the middle ear thus causes infection.
Picture
Refined carbohydrates (such as breakfast cereals, white flour, white bread, white rice, pastries, sodas, and pasta)
Refined carbohydrates are also called empty calories as they provide energy but little nutritional value. This is because most of the fibre, vitamins and minerals in the processed carbohydrates have been removed and once consumed, will lead to rapid spikes in blood sugar and insulin level. Studies have shown that refined carbohydrates are related to oxidative stress and drive inflammation that lead to chronic diseases (6).
Picture
Refined sugars
Table sugar (sucrose) and high fructose sugar (commonly found in sodas or soft drinks) are the two main types of sugar mostly found in packaged foods sold in the supermarket.  Sugar (in particular HFS) causes inflammation within the endothelial cells that line the blood vessels that leads to many diseases such as insulin resistance, fatty liver disease, diabetes, chronic kidney disease and cancer (7).
In addition to food allergies, exposure to cigarette smoke, air pollution and environmental allergens (such as moulds and pollens) can increase upper respiratory tract congestion, providing a perfect breeding ground for illness-causing bacteria and viruses (8).

Foods for Ear Health

1.) High fibre foods found in vegetables will help prevent ear infections, particularly for individuals who are prone to candida infections. Candida albicans is a type of fungus (or form of yeast) present in the mouth, intestinal tract and other mucous membranes. It is normally a part of microbiome that lives in the human body. But the overgrowth of this single-celled fungus in the back of the throat promotes the growth of bacteria in the upper respiratory tract, which in turn can lead to ear infections (9).

2.) Fish oil is rich in anti-inflammatory Omega-3 fatty acids (EPA and DHA). It also contains natural source of Vitamin D and Vitamin A to help improve impaired immune function as well as to reduce pain and inflammation. Beneficial effects on respiratory outcomes including reductions in asthma and other allergy manifestations or markers (10).

3.) Zinc improves the body’s immune system, treat recurrent ear infections, and important in children’s growth and development (11). Foods that are high in zinc are spinach, chick peas, flax seeds, pumpkin seeds and chicken.

4.) Multi B Vitamin protects the immune system, helps fight free radicals, and responsible for production of new cells and antibodies (12).

5.) Vitamin C is an antioxidant that helps slow down or prevent cell damage. It is needed to strengthen the body’s immune system and build resistance to infection (13). Food sources that are high in Vitamin C are capsicum, kale, papaya, broccoli, strawberries, cauliflower, kiwi, mango and citrus fruits.

6.) Vitamin D reduces the respiratory infections and may also play an important role in the immune system regulation. Low levels of Vitamin D nutrient are associated with the increasing occurrence of acute otitis media (14). 

7.) ​Probiotics is essential in promoting the health of gut flora and restore the balance of the ecological community of gut microorganisms (15).

8.) ​Coconut oil - The fatty acid found in coconut oil is called Lauric acid, a powerful anti-viral, anti-bacterial and anti-fungal that can kill dangerous pathogens such as Staphylococcus Aureus and Candida Albicans (16). 

9.) Xylitol - When used regularly, it reduces instances of otitis media because of its antimicrobial property particularly against the microbes commonly linked to ear infections which are Streptococcus pneumoniae and Haemophilus influenza (17).

10.) Water - Promote hydration by drinking more water to help keep mucus clear and free running.
Comments

Insulin Resistance- It could be making you fat!

27/3/2017

Comments

 
Picture
By: Melanie Turner
Melanie is a qualified Naturopath and certified GAPS Practitioner, Advanced HTMA Practitioner (Hair Tissue Mineral Analysis) Bush Flower Essence Practitioner and Iridologist with experience in helping people with a range of health concerns. 
Picture
​Insulin is a hormone that helps us absorb glucose from our bloodstream, into our cells to use for energy.  But that’s not all it does, insulin is also a fat storing hormone, and it affects how our kidneys balance sodium and potassium.   So, when we can’t use insulin, it affects more than just our blood sugars.

What happens when we are insulin resistant? And how do we get there?

An inactive lifestyle and over consumption of food, in particular excess carbohydrates, cause the body to store fat.  Fat uses twice as much insulin as lean muscle, to clear the same amount of sugar from the blood. So, fat competes with muscle for insulin, the more fat we have, the more insulin we need.  The more carbohydrates we eat, the more insulin we need. The more insulin we need, the greater pressure on the pancreas to produce.  The more insulin produced, the more fat is stored. The more fat that is stored- the more insulin is needed.  

The body starts to become “insulin resistant”, the cells can no longer properly use insulin to get blood sugar (energy) into the cells.  Because our bodies can’t get blood sugar into the cells we feel tired and foggy headed.   This causes cravings for sugar or carbohydrates such as bread, pasta, rice and potato.   Higher carbohydrate intake requires…..you guessed it, more insulin!  Eventually the pancreas can’t keep up with the ever-increasing amounts of insulin needed and blood sugars begin to rise.  This is the road to type 2 diabetes. 

Our genetics can play a big part in whether we will be more prone to insulin resistance, but increasing research shows that our environmental exposure to things like POPs (persistent organic pollutants), pesticides and plastics are having an impact on the rising epidemic of type 2 diabetes.

Signs of insulin resistance:
  • Central adiposity- a lot of fat stored around the middle part of the body.  
  • Increased visceral fat- increased fat stored in the organs such as liver, kidneys, pancreas and intestines.  You may have also been diagnosed with fatty liver.
  • Increased cholesterol- because of the insulin resistance the liver doesn't get the switch to stop making cholesterol.
  • Carbohydrate/sugar cravings
  • Tiredness
  • Polycystic ovarian syndrome
  • Increased blood pressure- insulin causes the retention of sodium, and potassium wasting
  • Bloating and fluid retention 
  • Difficulty losing weight

Did you know??  Up to 20% of Australians have some form of impaired blood sugars and about 7.5% have type 2 diabetes. 

Insulin resistance can occur up to 15 years before a diagnosis of type 2 diabetes is made.
 
The benefits of diagnosing insulin resistance early is avoiding a diagnosis of type 2 diabetes, being able to manage blood pressure without pharmaceutical intervention and breaking the weight gain cycle.

If being overweight is the main reason that insulin resistance occurs, and insulin resistance contributes to weight gain, how do we stop this self-perpetuating downward spiral?

It will be no surprise that the main remedy to insulin resistance is weight loss! So the big question is, how to we achieve weight loss, and combat insulin resistance?

The evidence is that a diet with good amounts of protein, lower in carbohydrates and moderate amounts of healthy fats help people not only lose weight, but also combat hormones driving food cravings.  

But losing weight is not an easy task.  Otherwise we would not be seeing the obesity epidemic occurring globally.  
What is  needed is a good weight loss program that provides emotional, practical and ongoing support for participants.  A good weight loss plan includes healthy meal suggestions, that can be adopted for a long-term lifestyle change and gives weekly guidance from a health professional to avoid common pitfalls.  

The fact that our modern exposure to chemicals known as obesogens are having an impact on our health, also needs to be taken into consideration.  We need to follow a "low tox" weight loss plan that encourages less exposure to these chemicals and a plan that helps us detoxify them from our bodies.
​
Click here for more information about my 8 week detox and weight loss plan

Original article posted at 
http://www.wholistichealthnutrition.com/blog

Comments

5 Common Foods That Trigger Migraine

18/2/2017

Comments

 
By: Sofia Keady
Picture
Migraine is a painful and debilitating condition that can interfere with everyday life. It is usually characterised by an intense throbbing or pulsing in one side of the head, sensitivity to light and sound, with occasional nausea and vomiting.

While each individual experiences different degrees of migraine symptoms, it is not uncommon that certain food and habits can set off painful episodes.
​


​1. Cheese


Picture
Cheese is high in tyramine, a naturally occurring monoamine and trace amine. Tyramine causes the sympathetic nervous system to release the chemical called norepinephrine. The release of norepinephrine stimulates the alpha receptor (a type of adrenergic receptor) causing the arteries to constrict thus increases the blood pressure and rate of blood flow that returns to the heart. The vascular constriction affects the blood flow within the brain causing painful headaches.

2. Alcohol


Picture
Most migraine sufferers are susceptible to develop immediate or delayed headache after consuming modest amount of alcohol. Alcohol causes the blood vessels to shrink (vasoconstriction) and increases the body’s blood pressure. It is considered as one of the biggest offenders to the list of food factors that affect most people with migraine.

3. Chocolate


Picture
Chocolate contains amine called phenylethylamine - a trace amine that influences serotonin and dopamine hormones. Research has shown that chocolate is implicated in migraine headache because of phenylethylamine’s action of expanding and contracting blood vessels.

4. Aspartame


Picture
Aspartame is one of the most popular artificial sweeteners (NutraSweet and Equal) commonly found in diet beverages, light yoghurts, low-calorie desserts and sugar-free candies. Research has found that aspartame may be an important dietary trigger of headache in some people. 

5. Monosodium Glutamate (MSG)


Picture
MSG is a flavour enhancer usually added to Asian food, soy sauce, broth, processed meat, and canned foods to give them the umami or savoury flavour (the 5th taste). Unfortunately, MSG can provoke headache, heart palpitations and nausea amongst susceptible individuals.

​

HEALTHY HABITS THAT KEEP MIGRAINES AT BAY

1. Follow a wholefood diet to maximise nutrient intake from natural sources. Reduce consumption of food with additives, preservatives, colourings, amines, sulphites and nitrites.

2. Avoid foods that may trigger migraine attacks which include aged cheese, salty and processed foods.

3. Ensure adequate amount of water is being consumed to prevent dehydration. Limit the intake of dehydrating fluids such as alcohol and highly caffeinated beverages.

4. Do not skip meals as this causes the blood sugar level to increase which may trigger acute migraine attack.

5. Drink herbal teas such as chamomile to relax the nerves and fight anxiety.

6. Consider relaxation techniques such as yoga, meditation and deep breathing exercises to activate the body’s natural relaxation response.


7. Get a massage as often as possible as it helps in reducing cortisol levels brought about by physical and psychological stress.

8.  Increase intake of: 

a. Magnesium 

Magnesium assists in reducing pain as it acts as a vasodilator and relaxant preventing chemical       changes in the brain that can lead to headaches and other migraine symptoms. Foods high in           magnesium include almonds, spinach, quinoa, black beans, cashews, peanuts, tofu and sesame       seeds.

b. 
Vitamin B6 (Pyridoxine)

Vitamin B6 helps in histamine breakdown and has a major role to play in regulation of                       hormones which can be beneficial for hormone related migraines as well as for histamine-               induced headaches. Food sources of Vitamin B6 include banana, salmon, eggplant, spinach,             sweet potato, hazelnuts, pistachios and chicken breast.

c. Omega 3-fatty acids

Omega-3 fatty acids contain anti-inflammatory and vaso-relaxant properties and involved in the     regulation of hormones and prostaglandin synthesis. Foods high in Omega-3 fatty acids include       flaxseed oil, fish oil, chia seeds, walnuts, seafood, soybeans and spinach.
 

d. Vitamin C

Vitamin C is essential in enhancing immune system, reduces free radicals and inflammation, and     increases natural killer cell activity. Foods such as capsicum, guava, moringa, broccoli and citrus       fruits are high in Vitamin C.

e. Alpha-lipoic acid

Alpha-lipoic acid is involved in energy metabolism that helps in the relief of migraine. Food                 sources of alpha-lipoic include meat organs (liver, heart and kidneys), broccoli, spinach, peas and     Brussel sprouts.

f. Garlic has anti-inflammatory properties and helps in immune system function.

g. Coenzyme Q10

Abnormality in the proper functioning of the mitochondria is believed to be involved in the               pathogenesis of migraine. Coenzyme Q10 is an important co-enzyme factor essential to improve     and protect the function of mitochondria and mitochondrial enzymes. Coenzyme Q10 is naturally   found in beef, meat organs, sardines, mackerel, cauliflower, spinach and broccoli.





Reference list

​Cleveland Clinic Foundation. (2015). Headaches and food. Retrieved from http://my.clevelandclinic.org/
Ehrlich, S. (2015). Garlic. University of Maryland Medical Centre. Retrieved from http://umm.edu/
Ehrlich, S. (2014). Alpha-Lipoic acid University of Maryland Medical Centre. Retrieved from http://umm.edu/
Ehrlich, S. (2015). Vitamin B3 (Niacin). University of Maryland Medical Centre. Retrieved from http://umm.edu/
Food Standards Australia and New Zealand. (2010). Foods that contain Pyridoxine (B6), Nutrient tables for use in Australia. Retrieved from <http://www.foodstandards.gov.au
Goldman, R. (2015). Ten foods high in magnesium. Healthline Media. Retrieved from http://www.healthline.com/
Holland, K. (2016). What causes migraine and chronic migraine?. Healthline Media. Retrieved from http://www.healthline.com/
Lava, N. (2015). Tyramine and migraines. WebMD LLC. Retrieved from http://www.webmd.com/
Lipton, R.B., Newman, L.C., Cohen, J.S., & Solomon, S. (1989). Aspartame as a dietary trigger of headache. US National Library of Medicine. National Institutes of Health. Retrieved from https://www.ncbi.nlm.nih.gov
Mayo Clinic Staff. (2015). Massage: get in touch with its many benefits. Mayo Foundation for Medical Education and Research. Retrieved from http://www.mayoclinic.org/
Mayo Clinic Staff. (2016).Migraine. Mayo Foundation for Medical Education and Research. Retrieved from http://www.mayoclinic.org/
National Institutes of Health (2016). Vitamin B6. Office of Dietary Supplements. U.S. Department of Health and Human Services. Retrieved from https://ods.od.nih.gov
Nutrient Reference Values for Australia and New Zealand. (2015). Vitamin C, National Health and Medical Research Council, Australian Government, Retrieved from, <https://www.nrv.gov.au/nutrients/vitamin-c>
The Natural Standard Research Collaboration. (2013). Coenzyme Q-10.  Mayo Foundation for Medical Education and Research. Retrieved from http://www.mayoclinic.org/
The Natural Standard Research Collaboration. (2013). Vitamin B6 (Pyridoxine)-Interactions.  Mayo Foundation for Medical Education and Research. Retrieved from http://www.mayoclinic.org/
The Natural Standard Research Collaboration. (2013). Vitamin C (ascorbic acid). Mayo Foundation for Medical Education and Research. Retrieved from http://www.mayoclinic.org/
WebMD (2009). Coenzyme Q-10. WebMD LLC. Retrieved from http://www.webmd.com/
Zeratsky, K. (2015). What is MSG? Is it bad for you?. Nutrition and healthy eating. Mayo Foundation for Medical Education and Research. Retrieved from http://www.mayoclinic.org/
 
 

Comments

Ganoderma Coffee: Your Coffee With Benefits

23/6/2016

Comments

 
Picture
There is nothing better than the aroma of fresh coffee in the morning especially if it contains a powdered extract of Reishi mushrooms. Coffee and mushrooms? Eww! Seriously? Yes, you might think they don’t compliment each other but a company called Organo Gold has actually come up with a unique way of making your favourite beverage super healthy without compromising the strong flavour of coffee.

I was so excited to try their Gourmet Black coffee with the claim that it offers a range of health benefits. The added ingredient organic Reishi mushroom also known as Ganoderma Lucidum or Lingzhi has been revered in Asian societies for over 2,000 years and has been dubbed as the King of Herbs because of its significant benefits.

There is a scientific research claiming that Reishi is an incredible ‘Mushroom of Immortality’ offering beneficial health effects. In a study conducted by Genomics Research Centre in Taiwan on the effect of Reishi polysaccharide it was found that it increases the expression of the lifespan and longevity of DAF-16/FOXO transcription factor that plays a crucial role in cell growth and longevity as well as in combating stress and age-related diseases.

In 2010, the Zhongshan School of Medicine at Sun Yat-sen University conducted a study on the therapeutic effects of Ganoderma lucidum on neurodegenerative disorders such as Alzheimer’s and found that pre-administration of the Reishi spore might protect the hippocampus from oxidative impairment and cognitive dysfunction.
​​
The Reishi mushroom is a fascinating fungus and has been known as one of the oldest symbols of longevity and wellbeing. Combining it with coffee makes it a great alternative for my breakfast tea or roasted chicory root. I wouldn’t mind drinking more of this dynamic superfood as it is packed with antioxidant and powerful healing properties. So why not consider swapping your much-beloved espresso with a healthier Organo Gold black coffee? Its delicious smooth blend will definitely kick start your day.
If you are not a fan of coffee, you might want to try other Organo Gold products such as Ganoderma-enriched tea and hot chocolate. Check out their website: http://www.organogold.com/au-en/beverages/

​Sources:
​
http://www.ncbi.nlm.nih.gov/pubmed/19837596
http://www.sciencedirect.com/science/article/pii/S0940299310002332
http://www.organogold.com/au-en/
Picture
Comments

How to Prevent Against Colds and Flu

10/6/2016

Comments

 
Picture
Original post by Kaelli Voigt of WholesomeKay

Winter is here and so is the seasonal cold and flu!

By this time of the year you are probably starting to notice your fellow friends and family are “catching” the flu because they WON'T STOP sniffing, blowing their nose or they speak with a deep manly husky voice……. or possibly even better – have no voice! (Thank God, you say)
​

With the flu (aka influenza) takes over you might experience signs of fatigue, sweating, coughing, increased urination, tiredness, no appetite and well, a snotty mucous sniff. This could be due to several reasons: your body is under too much stress, you have a low immune system, your gut may be imbalanced, nutrient deficiencies, poor diet, temperature changes or you are wearing singlets and shorts in -5 degrees.
Picture
So what can you do to prevent yourself from “catching” the flu and cold?
  1. Manage your stress levels – you can do this with meditation, yoga, walking your pets or with friends around the park. Plan what you have to do for the day with 1-2 ways on how you will approach them.
  2. Sleeeeeeeeeeeeeeep – getting an adequate amount of sleep is essential not only to prevent against colds and flu but for general health too. This is the time where your body re-energise, repairs, and has a rest too. If you struggle to get a full night's sleep, try and take a 1 hour nap during the day.
  3. Hydrate – drink plenty of clean filtered water, preferably 2 litres a day. If you don't like the taste of plain water, add some fresh lemon wedges and cucumber slices. This will help nourish your cells as well as support lymphatic detoxification to prevent against build-up of toxins, thus slowing down your immune health.
  4. Juice it out – make fresh green VEGETABLE juices at home
  5. Eat plenty of lean proteins and healthy fats with a big serve of green and cruciferous vegetables like broccoli, cabbage, spinach, asparagus and kale. Eating greens will bulk up your poo for a regular bowel movement and assist with the body's natural detoxification pathways.
  6. Avoid immune suppressants – gluten, wheat, dairy and SUGAR!
  7. Keep your gut balanced, always – about 80% of our immune system is located in the gut wall. The gut flora can regulate how the immune system runs, depending on how it responds to different triggers, like allergens or pathogens. So restoring and maintaining its health is super important, not just in winter but all year round. A great way to do this is eating fermented foods such as sauerkraut, kimchi, kefir and drinking bone broth 1- 2 times per day as a soup, as a coffee / tea replacement after a workout, or once you wake up and before you go to bed. Note: kombucha should be avoided due to its high sugar content.
  8. Let your body ride it out naturally. Getting sick believe it or not is the body's response to cleaning out toxins to come back to its natural state.
  9. Drink immune enhancing herbal or infused teas – fresh lemon and ginger with turmeric, chamomile, calendula, lemon balm, thuja comp. Be patient, and if need be:
  10. Consider supplementation – with a good quality Lactobacillus probiotic (I use BioCeuticals – you can get them from any health food store) / Vitamin C, Zinc, Cod Liver Oil, Olive Leaf Extract.

Hope you find this useful!

Dont forget – you can also find more posts like this on my Facebook page and Instagram
!

https://wholesomekay.com/2016/06/05/how-to-prevent-against-cold-and-flus/
Comments

Tapping Technique: a non-diet approach to weight loss and healthy eating

10/3/2016

Comments

 
By Sofia Keady
Picture
We all have our own reason in our journey to losing weight- it maybe we want to live longer,
reduce excess kilos to feel and look good or to prevent chronic diseases. But we know that following the ‘typical diet’ can be frustrating and heartbreaking for many people particularly
for the yo-yo dieters. The diet approach of constantly weighing and measuring the food we
eat (as well as weighing our body), calorie deprivation, keeping a food diary and using
'diet’ foods such as protein shakes or superfoods can be an excruciating and never-ending
​weight-loss journey.

Yet the truth is, we don’t have to follow extreme weight loss practices that can often induce
the feelings of guilt and shame. There is actually a non-diet approach that shows positive
outcomes 
to our health and the way we feel about ourselves.  It is called EFT which stands
for
Emotional Freedom Technique. It may sound too good to be true but this healthy
approach is backed by science and proven to be an effective method in losing weight
​without depriving ourselves or requiring us to regularly watch the scales.


What is EFT?
​

EFT often referred to as Tapping (because the technique itself is a tapping process) or psychological acupuncture. It is a gentle but effective technique founded by Gary Craig, an engineer from Stanford University. EFT is a therapeutic psychological tool based on Eastern medicine philosophy of acupuncture (without the use of needles) and affirmations intended to help us love, accept and shift our fears and limiting beliefs. The simple tapping of the fingertips stimulates the eight meridian points while mentally focusing on the issue being treated.
​
The Tapping Points

According to Chinese Medicine philosophy, there are special points along the energy pathways in the body that can be stimulated to remove blockages and balance the energy. When there is an imbalance, there is a corresponding disruption to the energy flow through the entire energy meridian, which can cause emotional issues and negative emotions such as guilt, anger, depression and fear. EFT is able to mend energy blockages through a set of techniques that stimulate the body’s energy meridian points by tapping on them with your fingertips.
Picture
 In a few recent studies investigating the effectiveness of tapping points compared to ‘sham’ points (random points on the body) found that EFT acupressure points have superior effects for the Tapping technique.                                      Image Credit: WMP

​In Western science, negative thoughts, beliefs, and emotions associated with fight or flight response such as fear or anger activate amygdala (a part of the brain) that signals an alarm that alerts the body when danger is looming. When we are frightened or experience some other significant emotions in our daily lives such as fear of loss, losing money, failure, rejection and losing someone we love, our body’s adrenal glands release cortisol: the primary stress hormone. When cortisol is always present and we constantly feel under threat, this can disrupt almost all of our body’s processes and increase the risk of numerous health problems such as anxiety, depression and weight gain. EFT settles down the amygdala and the tapping routine relaxes the brain activating our body’s natural self-repair mechanism that can be switched on and off by the power of the mind.
​
To understand more on how tapping works from a neuropsychology perspective, watch this video from Weight Management Psychology.
EFT and Weight Issues

In 2008, Dr Peta Stapleton a registered Clinical and Health Psychologist in Australia, EFT Master Trainer and currently working as an Assistant Professor at Bond University, conducted the world’s first randomised clinical trial on the effectiveness of EFT for food cravings. Her study showed that 'EFT had an immediate effect on reducing food cravings and participants were able to maintain this overtime resulting in reduced BMI in obese and overweight individuals'. Between 2012-2014, Dr Stapleton led a clinical trial comparing EFT and Cognitive Behavioural Therapy (the current “Gold Standard” in treatment for food cravings and weight management) and found  that EFT is as effective as  CBT in eliminating food cravings, reducing weight, emotional eating and improve control over food choices. Her research also revealed that EFT is better than CBT in the long term.

The remarkable result of her study led Dr Stapleton and Glenn Mackintosh, Australia’s leading weight management psychologist to develop a comprehensive 8-week EFT online program that can be completed in the comfort of our home. It is the only program delivered by Dr Stapleton as she takes us through a step-by-step guide to free ourselves from dieting and develop healthy eating habits.

To help us understand more about the program, we interviewed Mr. Mackintosh, our favourite weight management psychologist to answer some of the basic questions about EFT.

1. How do you apply EFT for weight issues?

The great news is that you can apply tapping for ANY issue you have, so as long as you can identify an issue, you can tap it away!  For example, a lot of people have some really negative thinking when they start a health-kick, if you can identify thoughts like "I'll never get there", "This probably won't work for me", or "I always slip back over time" you can clear them through tapping.  Of course, Peta's research shows how great tapping is for permanently eliminating food cravings, and that is a massive area that is becoming very popular to tap on.  A personal favourite of mine, starting off in Sport and Exercise Psychology, is to help people identify barriers to exercise - feeling like it's too hot or cold, or they can't be bothered, or it's not going to make any difference (or zillions of others) - and tap them away!  So what we're doing is applying this global technique of tapping to whatever the particular problem the person is experiencing - in our online course we cover the whole lot - it's the most comprehensive tapping program in the world, and it helps people work through all of the areas, from eating, drinking, and physical activity, to managing emotions, and advanced modules covering resistance to change, transcending a dieting mentality even improving body-image!
 
2. Why use EFT rather than Cognitive Behavioural Therapy for weight loss?
 
I use CBT with clients, and CBT is great.  The reason why I often prefer tapping is twofold: First, the research shows tapping works better than CBT in the long-term, as the reduction in food cravings lasts longer, and tapping is one of the only therapies (apart from hypnosis and bariatric surgery) that shows continued weight loss after the treatment finishes!  This is very cool, as all other approaches, including diet and exercise, CBT, and weight loss medications all show a reversion of results after treatment finishes (the loss and regain is what researchers call the "Nike Swoosh" of traditional weight loss interventions).  Secondly, I find my clients like doing the tapping more - we can do a lot in session, they can follow our videos in between, and it's quick to learn how to tap yourself whenever you need to - people seem to like the tapping more than keeping a food diary or writing down their thoughts - I think the quick relief they get (tapping feels good) and the fact they are doing something physical (we are tapping on acupressure points on the body) makes it more user friendly!
 
3. How effective is Tapping in Weight Management?
 

We often talk about psychology being the missing piece of the weight management puzzle.  For me, tapping is a missing piece within that missing piece.  I must say, the tapping is the newest of my therapies (I've only been doing it for three years, I'm lucky that my learning has been fast tracked through developing the course with Peta), but it's fast become my favourite go-to for a lot of clients weight issues!  With more and more research showing tapping equalling or working better than current interventions in many areas, we're also happy to be adding to this knowledge base following a world-wide University trial of our online program last year.  This is the first ever trial of an online tapping program and we're looking forward to publishing the awesome results early this year.  We also are aiming this year to test adding tapping to bariatric surgery programs, as much of the variability in results post-surgery is attributable to uncontrolled food cravings and other psychological barriers to adopting a healthy lifestyle that can be tapped on.  I've found myself move from reading the research and being convinced it works to helping add to the research base for tapping, which is pretty cool!  I'd encourage people to try it, and often after one go, you're hooked!
​
​So what are you waiting for? Free yourself from eating, drinking, exercise, weight and body-image issues with the power of EFT!

​Start the EFT tapping for weight management online course now and become the healthiest and happiest version of yourself.
 
​http://www.weightmanagementpsychology.com.au/onlinecourses/tappingforweightmanagement/?wpam_id=7
Picture
Comments

Five Day Cleanse with Naturopath Melanie Turner

12/1/2016

Comments

 
Picture
UPDATE: MAY 2018

THE GUIDE TO CHOOSING THE BEST PROBIOTIC 

Probiotics offer a lot of benefits and perform a wide range of functions important for maintaining good health. They help improve your GI tract, balance immune system, fight infections and allergies as well as improve your mood and cognitive function. But how to choose the right probiotic for you? Here, we are including a complete guide to finding the best probiotic supplement for your body.

The Best Probiotic Supplement
www.reviews.com/probiotic-supplement/


Like most people, January is the time that I begin to feel the weight of the holiday festivities.  There have been lots of parties to go to, friends and family to visit and most importantly food and drink to be had.  Over the holiday season I have been exposed to a lot of foods that I would not normally eat, and drinks that I would not normally drink.  I am not a believer in overly restrictive diets (unless necessary) nor do I like being a picky guest when visiting family and friends.  However there is a time when the festivities come to an end and we need to perform a little “holiday body clean up”.
A cleanse doesn’t have to be a long winded affair and if you have been fairly good all year and you just want to revitalise after the stodge of the holiday period then a 5-day cleanse might be just the pick-up you need .

A quick cleanse is a great for getting rid of holiday bloating, resetting your metabolism and kick-starting the liver into action.  Below, I’ve outlined for you a simple wholesome cleanse that you can follow for 5 days that will get you back on track for the New Year. 

There are two basic rules to any cleansing program and a quick cleanse is no different.

Rule number 1:  Reduce the toxic burden

During the cleanse you will want to omit or reduce all inflammatory foods and drinks, this includes: red meat, wheat, dairy, coffee and alcohol.  You may also want to reduce all grains (rice, oats, rye, barley and wheat).  Many people are unable to digest grains well, especially when they aren’t properly prepared (soaked and fermented).
All fried foods are off the table, as are all processed and pre-packaged foods.
You can do this!  It’s only for 5 days!

Limit your exposure to all chemicals including those in cleaning products, washing powder, moisturisers, shampoo, conditioner, soap and perfume.  Reduce your exposure to plastics, such as food wrap, drink bottles and plastic food containers.  Consider your air quality; are you in a high pollution environment? Are you inhaling second hand smoke? What can you do to limit your exposure? 

Stress is a big contributor to inflammation in the body and is a major cause of sleep disturbance.  What can you do to reduce your stress load? Try breathing exercises, mindfulness techniques and meditation.  Exercise is one of the most underutilised tools for mental health.  Get out in the fresh air and go for a walk!  Being in nature can make a significant impact on your mental wellbeing, go to your local park and take your shoes off and ground yourself (watch out for dog poo!).  If sleep disturbance is an issue try a calming herbal tea 1 hour before bed.

Limit screen time, electrical devices and screens emit toxic pollutants and electromagnetic fields from electronic devices are a known source of endocrine (hormonal) disrupters.  They also impact immensely on your sleep quality.  Try going back to the dark ages for at least one night during your detox, turn off all the lights and electrical appliances at the wall, use candles for light, go out and gaze at the stars. 

Rule number 2: Assist the cleansing process

Starting the day with some freshly squeezed lemon juice in water is a fundamental beginning to any self-respecting detox.  Lemon in water is alkalising for the body, improves secretion of digestive juices, is a good source of vitamin C, assists with liver function and assists with appetite control.

Filtered water is a must! Chemicals that are used to kill bacteria in your tap water also kill good bacteria in your gut! Water will assist your kidneys to flush out toxins.  Drink plenty of filtered water throughout each day.  No plastic bottles!
Drink 2-3 cups of green tea per day, green tea is a powerful antioxidant and will assist with burning off any unwanted fat.  Ginger tea is a great digestive and powerful metabolic booster and Chamomile tea is great for those suffering from IBS type symptoms.  You may freely drink any herbal tea of your choice.

Eat loads of vegetables, especially greens such as cooked broccoli, alfalfa sprouts, spinach, lettuce and rocket.  These greens will assist the liver in hormonal balance, help alkalise your system and heal the gut.  Coriander is particularly useful in a detox as it helps the body get rid of heavy metal toxicity. 

Think whole foods, unprocessed foods and seasonal foods.  Summer is a great time to be eating lots of fresh veg and antioxidant packed berries.

Breakfast: A green smoothie for breakfast is a fantastic way to get some greens in to the beginning of your day.  A simple green smoothie recipe can be found on my website http://www.wholistichealthnutrition.com/blog. Or if you are on Instagram, you can find many clean breakfast ideas on my account @wholehealthnut. 

Lunch: Lunch should consist of as many vegetables of your choice (limiting starchy veg like potato and concentrating on colourful vegetables), and a palm sized piece of protein (fish, chicken breast or vegetarian option)  

Dinner: A light vegetable based soup for dinner is good for adding more water to your daily intake and is easily digestible.  You don’t want to be eating a heavy meal at night that will sit in your tummy and disturb your sleep.  

A fibre supplement is as equally important for those suffering from constipation as those suffering the diarrhoea (or a mixture of both).  A good fibre supplement that contains slippery elm assists in healing the bowel and removing any matter that is stuck to the bowel wall.   Taken as a powder with water, slippery elm will help with reflux and heartburn as well as reducing inflammation (pain) in the bowel.

Eat plenty of probiotic rich foods such as yogurt (non-dairy), kefir and sauerkraut.  You can also take a probiotic supplement to enhance your digestive system.

Sleep is our time to repair, absorb and reset, go to bed no later than 10pm and be up by 6.30am.  Getting exposure to daylight assists to reset our circadian rhythm, so try and expose yourself to the morning light (and by that I don’t mean scaring the neighbours into thinking you’ve joined a nudist colony- just your eyes and clothed body will do!). 

Go to your local health food store or ask your Naturopath about a liver cleansing tablet.  They will be able to direct you to the most suitable one for your situation and advise you on a dosage.  You might want to inquire about a good spirulina or microgreens powder and a quality vitamin C to assist your cleanse.  You can continue to take these after the 5 day cleanse to assist your body to detox.

Within a couple of days you will be feeling more vibrant and lighter.  You may even want to continue with some of the suggestions to keep you feeling your best for 2016.

If you are serious about detoxing and weightloss and you are in the Batemans Bay area you might want to come along to our upcoming Detox and Weightloss seminar at Go Vita in Batemans Bay.  To find out the January dates please like my Facebook page https://www.facebook.com/WholisticHealthNutrition. I will also be launching my new look Detox and Weightloss program as well as a range of other practitioner detoxes including a 4 week detox and a 1 week intense cleanse.  All of my programs have detailed menu plans and directions to walk you through each day of the detox.
If you have any health issues please see your Naturopath or Health care practitioner prior to starting any cleanse.  
​
Here’s cheers to a vibrant and healthy 2016!



Melanie Turner
Naturopath at Wholistic Health & Nutrition Clinic
Go Vita Batemans Bay
5 North St
44729737/0447125049
www.wholistichealthnutrition.com
 
 
 
 
 
 

Comments

A Danger Surrounds Us: Electromagnetic Radiation

10/1/2016

Comments

 
By: Sofia Keady
Picture
In 2011, after the International Agency for Research on Cancer (IARC), which is a part of World Health Organisation, released their verdict about mobile phone radiation as a possible carcinogen to humans, people around the world were looking for ways to reduce radiation exposure. This has spawned a huge industry that sells EMF (electromagnetic fields) protective clothing, mobile phone shields and plug-in protective devices. But are they really effective or it is just another marketing ploy?

Freddy Becquart from Bray-sur-Somme, France is one of the individuals who has reported a variety of health problems related to EMF exposure. This sensitivity to EMF is called ‘Electromagnetic Hypersensitvity’ or EHS. Freddy studied in the fields of electrical/electronics engineering and at the time had no knowledge of the biological effects of radio frequency radiation. He suffered from disturbing eye problems which include swelling, droopy eyelids, light sensitivity and inflammation. Afraid of losing his sight, he went to see several doctors and specialists to diagnose affliction but CT scans, blood tests and other examinations failed to show any abnormalities. In his desperation to find a cure to his problem, he bought various protectors to reduce RF exposure. Much to his surprise, his eyesight stabilised and he was able to return to a normal life.

In 2010, just after the French House of Deputies and Senate Chamber recognised the harmful effects of mobile phone radiation and passed a law banning mobile phone advertisements for children under 14 and restricting children up to age 14 of using mobile phones in preschools and public schools, Freddy developed Kiprotech, a company offering an alternative solution to reducing harmful effects of EMF using orgonite with shungite.

What is an orgonite?
​

The word orgonite is derived from the word ‘orgone’- a term coined by an Austrian psychoanalyst, Wilhelm Reich (1897-1957) to indicate vital energy. Orgone energy also known to other cultures as “Qi” in Asia, “Prana” in India, or “Mana” and “Ether”- was classified by the National Centre for Complementary and Integrative Health as ‘Putative energy’. In modern physics, orgone energy has been documented as the ‘Higgs Ocean’ and has been indirectly referred to by Dr. Frank Wilczek, Nobel Laureate in Physics as a “Grid: a continuous, sub-quantum ether which fills the entire universe.”
Reich discovered the existence of this natural energy and devoted 20 years of his life to understanding the interaction of this energy with various materials. He determined that organic materials such as wool attracts and absorbs orgone and that metal substances such as steel, not only attract it but radiates: it exploits the combination of organic and inorganic matter, in alternate layers, in order to create accumulators of orgone and is used this to treat people from their various ailments.

Based on the research and work of Reich, scientist Karl Hans Welz discovered a particular property by associating resin (organic matter) and metal (inorganic matter) which transformed the negative disturbances accumulated by orgone into positive energy. He also discovered that this natural energy deteriorates various pollution, in particular electromagnetic. Welz built the first device that generates orgone energy called an ‘orgone generator’ and invented the word orgonite.
 In 2000, researcher Don Croft improved the process by adding quartz to orgonite. From its energy qualities, the crystal acts on the orgone and the orgonite becomes a matrix that is able to collect negative energy, purify it and transmute it into positive energy. The various materials which compose the orgonite allow, in others, an effective interaction against the waves and natural electromagnetic fields, and artificial radiation sources such as mobile phones, WiFi, energy saving bulbs, cordless phones and baby monitors.

How to avoid electromagnetic exposure?

According to Mr Becquart, even if orgonite and shungite greatly neutralises the effects of electromagnetic pollution, changes in habits can help to significantly reduce your exposure. Remember that exposure to EMF are cumulative and therefore any action to lessen this can have a beneficial impact on your overall health and well-being.
  1. Avoid using your laptop as an alarm clock radio.
  2. Avoid carrying your mobile phone close to your bodies (i.e. in a pocket)
  3. Turn off WiFi and your phone when not in use
  4. Don’t use energy saving bulbs
  5. Turn your mobile off or keep it away from you when you are asleep.

For more information about Orgonite, visit www.kiprotech.com
 
References:
http://www.who.int/mediacentre/factsheets/fs193/en/
http://www.bag.admin.ch/themen/strahlung/00053/00673/02326/index.html?lang=en
http://www.radiofrequences.gouv.fr
http://www.who.int/peh-emf/project/mapnatreps/FRANCE_report_2010.pdf
http://www.showthefineprint.org/protect-yourself
http://www.kiprotech.com/
Wilczek, Frank 2008, The Lightness of Being Mass, Ether, and the Unification of Forces, Basic Books, New York.



Comments
<<Previous
    Picture
    Hi! I'm Sofia. 
    My passion and real love in life is spreading the word on real food, holistic health and sustainable living.

    ARCHIVES

    September 2017
    March 2017
    February 2017
    June 2016
    March 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015

    Categories

    All
    Adaption Deficiency
    Alcohol
    Allergens
    Antihistamine
    Aspartame
    Bloating
    Central Adiposity
    Cheese
    Chocolate
    Cleansing
    Cognitive Behavioural Therapy
    Colds
    Detox
    Ear Infection
    EFT
    Flu
    Food Allergy
    Food Recall
    Food Watch
    Genetics
    Hayfever
    Healing Hotel
    Health Secrets
    Ikarians
    Insulin Resistance
    Iron
    Mediterrenean
    Middle Ear Infection
    Migraine
    MSG
    Nutrigenetics
    Okinawans
    Otitis Media
    Psychology
    Quinoa
    Refined Sugar
    Reishi Mushroom
    Stress
    Sugar Cravings
    Tapping
    Type 2 Diabetes
    Vitamin C
    Weight
    Weight Gain
    Weight Issues
    Weight Loss
    Wellness Sanctuary

    RSS Feed

    Picture
Nutrition Buff Australia Copyright © 2015