All posts by Alex
Do you often feel bloated? Your guide to digestive health…
We have all heard about the importance of a healthy diet, but the best diet in the world will not help if you are not digesting your food properly. Good digestion is critical for good health and there is a direct relationship between the health of your digestive system and your overall look, feel and physical performance. Poor digestion on the other hand can leave us feeling tired and sluggish in the short term and over a longer period can have a profound impact on our health, contributing to a wide range of issues from migraines and depression to arthritis and multiple sclerosis. In this post, I’ll examine how digestion affects the health of our bodies and look at some simple guidelines that will support your digestive system so that you look and feel your best.
Next food travels into the Small Intestine, which is roughly 6 metres long. The primary role of the Small Intestine is to absorb nutrients from the food. Digestive enzymes from the pancreas and bile from the liver aid in the digestive process and each section of the Small Intestine is lined with special receptor sites that absorb particular foods. Once the receptors have digested food, it is sent through the portal vein to the liver for processing. From there, it is delivered to the cells of your body to be converted into energy or to rebuild and repair cells.
After the Small Intestine, any remaining food travels to the colon, a specialised organ that is around 1.5 metres long. The colon is designed to absorb important vitamins and recycles water for use elsewhere in the body. The colon also compacts its contents into faeces and stores them before they are excreted.
One of the main problems caused by poor digestion is inflammation. When people eat foods that do not agree with them and are under stress, this can lead to a separation in the lining of the gut wall. This separation leads to “leaky gut syndrome” where undigested food particles cross into the blood stream and leech into the body. The body then tries to defend itself against these foreign substances by using its immune system. According to Chek (2004) the immune system’s response quickly becomes heated, much like a firefight among battling soldiers and immune system substances then find their way into joint tissues, organ tissues, nerve tissues and anywhere else accessible causing inflammation. Prolonged activation of the immune system will cause chronic inflammation which means chronic pain. Over a long period of time this prolonged inflammation can eventually cause cancer, autoimmune disorders and many other diseases if it is not dealt with. Unfortunately when people have chronic inflammation, they often take anti-inflammatory drugs such as cortisone to relieve the symptoms. Many of these anti-inflammatory drugs also cause gastrointestinal inflammation as a side-effect which then causes more leaky gut and further inflammation!
1. Practise mindful eating
One of the most powerful ways to improve your digestive health is to practise mindful eating. Rushing food is one of our biggest problems today and a major factor in our current obesity epidemic. If you scoff your food down, stressing in front of your computer, or racing to your next appointment, then the chances are your hunger won’t be satisfied and you’ll end up eating far too much. There will also be digestive issues if we don’t use our teeth for the purpose that they are designed. Simply by focussing more on how we’re eating instead of getting caught up in our own thoughts will have a huge impact on our weight and digestive health. Lipski (2012) states that “eating mindfully or consciously can help you digest food more efficiently and minimize digestive issues”. According to Thich Nhat Hanh (1998) “mindfulness is the practice of being aware, moment-to-moment”. Mindful eating therefore is eating your food and being wholly conscious of doing so. It’s being aware of every texture (“I am now biting into a juicy apple”) and enjoying every mouthful (“This tastes really sweet and juicy!”), whilst not thinking about anything else.
By practicing mindful eating you reduce the amount that you eat, you increase the enjoyment of your food as you appreciate every flavour, and you also improve your digestion – if food isn’t chewed properly it means that there’s much more work for the rest of your digestion system to do.
How to eat mindfully:
Start small. Choose one meal each day and commit to focusing on mindful eating at that time. Like all new habits, it’s best to set realistic expectations.
Stop multitasking at meal times. It’s really difficult to focus on eating if you’re doing other things. Set aside time for eating without other entertainment. Avoid reading the paper or watching the news – this is a particularly bad habit as it invariably increases the stress hormones in the body, which shift blood away from the digestive system.
Only eat at the table. This is a great way to increase mindfulness. Don’t eat while standing or walking around.
Appreciate the appearance of your food. Simply by looking at your food, you increase mindfulness – this stimulates your stomach juices and prepares your body for digestion.
Focus on each mouthful. Think about the flavour, texture and even the sound of the food in your mouth.
Chew. Chew until the food is liquefied to break it down for your body.
Use cutlery and put it down between mouthfuls. It’s much easier to take smaller portions when using a knife and fork.
Go for quality not quantity. By choosing smaller amounts of the best food you can afford, you will not only enjoyed it more, you are far more likely to be satisfied without having to overeat.
2. Eat healthy food
Eating healthy, whole foods that are the way that nature intended will support the health of your digestive system. Unfortunately today many of the foods that we eat are highly processed and lead to irritation of the digestive system instead. As shown above, this can lead to leaky gut syndrome and it can also create other problems for example by upsetting the balance of the intestinal bacteria of the digestive system. You can support your digestive system by making the following healthy food choices:Choose high quality, nutrient dense, whole foods. A diet based on natural, whole foods such as ocean fish, free-range meat, vegetables, fruits, and with some high-quality whole grains, nuts and seeds will provide the essential nutrients our bodies need at the cellular level to perform most of our basic tasks. (Please see our comprehensive guidelines on healthy eating for further details on what to eat generally for good health).
Include plenty of high fibre foods. The bulking kind of foods that contain fibre will particularly assist your digestive system. Fibre acts like a broom to clean out the digestive tract. High fibre foods include dark leafy greens, fruits and vegetables. Nuts, seeds, and whole grains are also high in fibre however these should ideally be soaked in water for at least 12 hours to assist digestion and to break down harmful plant chemicals such as phytic acid and lectins.
Choose organic foods. These foods are grown in the absence of harmful chemicals which can act as irritants on the digestive system.
Choose foods that contain enzymes. All raw (live) foods, such as ingredients in a salad, contain enzymes that will assist with digestion. Pineapple and papaya are particularly beneficial (Chek, 2004).
Choose foods that support the good bacteria in your body – the average person has around 2kg of bacteria in the digestive system (Mercola 2006) . These bacteria help to make vitamins, assist with digestion, protect against infection and run your metabolism and are essential for optimal health. Beneficial bacteria do not permanently reside in the gut however so we need to get them from our foods. Pretty much any food that is cultured or fermented (e.g. yoghurt, cottage cheese, pickles, olives, tempeh and sauerkraut), will assist with good bacteria balance (Lipski, 2012). Specially formulated probiotic supplements from health food shops are especially useful in rebalancing the internal community where they have been seriously disrupted e.g. through prolonged anti-biotic use.
Take high quality wholefood supplements – these will help make sure that you have all the vitamins and minerals you need to support your health. It is recommended that you speak to an allied health practitioner for further recommendations on what you should be taking to suit your individual circumstances.
3. Avoid food irritants
The are a number of common food irritants that will seriously compromise your digestion and avoiding these foods will improve your health. The most common food irritants are alcohol, sugar and any food that you are personally allergic or intolerant to. According to Lipski (2012), the most frequent ones are gluten substances (typically found in wheat rye, oats and barley), dairy products, especially from pasteurised cow’s milk and eggs.
If you are unsure as to what foods you are personally intolerant or allergic to then it is recommended that you consult with an allied health practitioner who is skilled in conducting blood tests to measure your individual circumstances. They may also recommend an elimination or rotation diet that excludes suspected problem foods for generally a period of 8-12 weeks. Foods will then be reintroduced and if a side-effect develops from eating that food then you are intolerant to it and should avoid it.
4. Avoid other irritants
As well as avoiding food irritants, it is recommended that you also avoid other irritants of the digestive tract such as tobacco from smoking cigarettes, recreational drugs and caffeine. Medical drugs such as aspirin and non-steroidal anti-inflammatory drugs can also be very problematic for the small intestine (Mercola, 2006). Oral contraceptives can cause issues and disrupt healthy bacteria levels. When considering making any changes to prescribed medication, you must consult with your medical practitioner to ensure that this is carried out safely.
5. Stay adequately hydrated
Adequate water is essential for optimal health and dehydration can have a serious impact upon the health of your digestive system at all levels. Water is necessary for many processes in the body and if there is insufficient water on board then your body will look to scavenge from within the body itself. According to Chek (2004) the first place that the body will draw water from is the mucus membrane of the stomach and the small and large intestines.
Dehydration of the stomach membrane will leave it unprotected from hydrochloric acid, causing stomach pain and possible ulcers. Dehydration of the colon will disrupt bowl movements and also result in the colon squeezing more water from faeces, causing constipation. Bacteria will feed on this undigested food when it stays in the body for too long, and this upsets the natural balance of bacteria in the body and causes a build up of toxic bacteria waste.
It is therefore essential to drink adequate amounts of water. Chek recommends drinking your body weight in kilos multiplied by 0.033 to calculate the amount of water in litres to drink each day. This water should preferably be from a pure source or filtered. This provides the fluids and nutrients needed to complete digestion and absorption. Tap water is often highly chlorinated for sanitary purposes however the chlorine will also kill the good bacteria in your body, further upsetting the ideal bacteria balance.
Avoid drinking excessively with meals however as this dilutes hydrochloric acid in the stomach and can slow down digestion. Drinking two glasses of clean, chlorine-free water before each meal will stimulate your stomach acid levels however and aids digestion.
5. Reduce stress levels
Digestion takes place when the body is in a relaxed state. When you are stressed, blood flows away from the digestive system to other areas of the body, for example to your muscles in readiness for fight or flight. Today it is very easy to be inundated by stressful events – from receiving visa bills to hearing about the stock market or from dealing with difficult situations at work to staring at the computer screen late on in the evening when we should be relaxing.
The more relaxed we are and the better we deal with stress, the better our digestive systems will function. Activities such as conscious, deep breathing, yoga, meditation, playing music, gardening and walking in nature increase one’s ability to respond to stress and will therefore improve digestive health.
6. Exercise regularly The human body is designed to move and regular exercise tones the GI muscles, circulates nutrients to cells, and helps take waste products to specific elimination pathways. Rhythmical exercise forms like walking, bike riding, swimming, rowing and trampolining are particularly beneficial for digestive health. Movement patterns such as properly performed squats, bends and twists that impact upon the torso will also assist with bowel movements.
7. Consult an allied health practitioner
Finally, if your digestive system is very much out of balance, for example you suffer from frequent indigestion, stomach cramps, constipation and often feel bloated then it is advisable that you consult with an allied health practitioner who is skilled in supporting digestive health. There are many functional tests that they can carry out to diagnose exactly what is going on. They will also be able to advise you as to your individual intolerances and allergies and assist you to heal your gut through the use of specific tools such as enzymes, hydrochloric acid and supportive herbs.
Being proactive about the health of your digestive system will have a profound effect on your general health. As your digestion improves, so will your energy levels and immune system and this in turn will impact upon every area of your life!
A quick tour of the digestive system
The digestive system is designed to bring nutrients to the cells of the body. The digestive process begins in the mouth where food is chewed and mixed with chemicals called enzymes that start to break the food down so that it can be absorbed. Food then travels down a tube called the oesophagus to the stomach where it mixes with juices that contain more enzymes and hydrochloric acid. The enzymes break the food down further and the acid helps kill off unfriendly bacteria, germs, fungi and parasites.Next food travels into the Small Intestine, which is roughly 6 metres long. The primary role of the Small Intestine is to absorb nutrients from the food. Digestive enzymes from the pancreas and bile from the liver aid in the digestive process and each section of the Small Intestine is lined with special receptor sites that absorb particular foods. Once the receptors have digested food, it is sent through the portal vein to the liver for processing. From there, it is delivered to the cells of your body to be converted into energy or to rebuild and repair cells.
After the Small Intestine, any remaining food travels to the colon, a specialised organ that is around 1.5 metres long. The colon is designed to absorb important vitamins and recycles water for use elsewhere in the body. The colon also compacts its contents into faeces and stores them before they are excreted.
Poor digestion and inflammation
Digestive illness is widespread today and it is estimated (Lipski, 2012 ) that between 30 to 40 percent of Americans complain about digestive issues and that they account for around 104.7 million doctor visits each year. In 2008, Nexium and Prisolec, both used for heartburn, were the third and fourth bestselling drugs in the United States. Poor digestion can have a profound impact on all areas of your health and according to Lipski digestive insufficiencies contribute to a wide range of health issues, including migraine headaches, depression, arthritis, foggy thinking, autoimmune illness, autism, fibromyalgia, chronic fatigue and multiple sclerosis.One of the main problems caused by poor digestion is inflammation. When people eat foods that do not agree with them and are under stress, this can lead to a separation in the lining of the gut wall. This separation leads to “leaky gut syndrome” where undigested food particles cross into the blood stream and leech into the body. The body then tries to defend itself against these foreign substances by using its immune system. According to Chek (2004) the immune system’s response quickly becomes heated, much like a firefight among battling soldiers and immune system substances then find their way into joint tissues, organ tissues, nerve tissues and anywhere else accessible causing inflammation. Prolonged activation of the immune system will cause chronic inflammation which means chronic pain. Over a long period of time this prolonged inflammation can eventually cause cancer, autoimmune disorders and many other diseases if it is not dealt with. Unfortunately when people have chronic inflammation, they often take anti-inflammatory drugs such as cortisone to relieve the symptoms. Many of these anti-inflammatory drugs also cause gastrointestinal inflammation as a side-effect which then causes more leaky gut and further inflammation!
How to support good digestion
There are a number of simple strategies that you can implement to ensure that your digestive system is working properly, to avoid problems like leaky gut syndrome, and to maximise your absorption of key nutrients so that you look and feel your best.1. Practise mindful eating
One of the most powerful ways to improve your digestive health is to practise mindful eating. Rushing food is one of our biggest problems today and a major factor in our current obesity epidemic. If you scoff your food down, stressing in front of your computer, or racing to your next appointment, then the chances are your hunger won’t be satisfied and you’ll end up eating far too much. There will also be digestive issues if we don’t use our teeth for the purpose that they are designed. Simply by focussing more on how we’re eating instead of getting caught up in our own thoughts will have a huge impact on our weight and digestive health. Lipski (2012) states that “eating mindfully or consciously can help you digest food more efficiently and minimize digestive issues”. According to Thich Nhat Hanh (1998) “mindfulness is the practice of being aware, moment-to-moment”. Mindful eating therefore is eating your food and being wholly conscious of doing so. It’s being aware of every texture (“I am now biting into a juicy apple”) and enjoying every mouthful (“This tastes really sweet and juicy!”), whilst not thinking about anything else.
By practicing mindful eating you reduce the amount that you eat, you increase the enjoyment of your food as you appreciate every flavour, and you also improve your digestion – if food isn’t chewed properly it means that there’s much more work for the rest of your digestion system to do.
How to eat mindfully:
2. Eat healthy food
Eating healthy, whole foods that are the way that nature intended will support the health of your digestive system. Unfortunately today many of the foods that we eat are highly processed and lead to irritation of the digestive system instead. As shown above, this can lead to leaky gut syndrome and it can also create other problems for example by upsetting the balance of the intestinal bacteria of the digestive system. You can support your digestive system by making the following healthy food choices:
3. Avoid food irritants
The are a number of common food irritants that will seriously compromise your digestion and avoiding these foods will improve your health. The most common food irritants are alcohol, sugar and any food that you are personally allergic or intolerant to. According to Lipski (2012), the most frequent ones are gluten substances (typically found in wheat rye, oats and barley), dairy products, especially from pasteurised cow’s milk and eggs.
If you are unsure as to what foods you are personally intolerant or allergic to then it is recommended that you consult with an allied health practitioner who is skilled in conducting blood tests to measure your individual circumstances. They may also recommend an elimination or rotation diet that excludes suspected problem foods for generally a period of 8-12 weeks. Foods will then be reintroduced and if a side-effect develops from eating that food then you are intolerant to it and should avoid it.
4. Avoid other irritants
As well as avoiding food irritants, it is recommended that you also avoid other irritants of the digestive tract such as tobacco from smoking cigarettes, recreational drugs and caffeine. Medical drugs such as aspirin and non-steroidal anti-inflammatory drugs can also be very problematic for the small intestine (Mercola, 2006). Oral contraceptives can cause issues and disrupt healthy bacteria levels. When considering making any changes to prescribed medication, you must consult with your medical practitioner to ensure that this is carried out safely.
5. Stay adequately hydrated
Adequate water is essential for optimal health and dehydration can have a serious impact upon the health of your digestive system at all levels. Water is necessary for many processes in the body and if there is insufficient water on board then your body will look to scavenge from within the body itself. According to Chek (2004) the first place that the body will draw water from is the mucus membrane of the stomach and the small and large intestines.
Dehydration of the stomach membrane will leave it unprotected from hydrochloric acid, causing stomach pain and possible ulcers. Dehydration of the colon will disrupt bowl movements and also result in the colon squeezing more water from faeces, causing constipation. Bacteria will feed on this undigested food when it stays in the body for too long, and this upsets the natural balance of bacteria in the body and causes a build up of toxic bacteria waste.
It is therefore essential to drink adequate amounts of water. Chek recommends drinking your body weight in kilos multiplied by 0.033 to calculate the amount of water in litres to drink each day. This water should preferably be from a pure source or filtered. This provides the fluids and nutrients needed to complete digestion and absorption. Tap water is often highly chlorinated for sanitary purposes however the chlorine will also kill the good bacteria in your body, further upsetting the ideal bacteria balance.
Avoid drinking excessively with meals however as this dilutes hydrochloric acid in the stomach and can slow down digestion. Drinking two glasses of clean, chlorine-free water before each meal will stimulate your stomach acid levels however and aids digestion.
5. Reduce stress levels
Digestion takes place when the body is in a relaxed state. When you are stressed, blood flows away from the digestive system to other areas of the body, for example to your muscles in readiness for fight or flight. Today it is very easy to be inundated by stressful events – from receiving visa bills to hearing about the stock market or from dealing with difficult situations at work to staring at the computer screen late on in the evening when we should be relaxing.
The more relaxed we are and the better we deal with stress, the better our digestive systems will function. Activities such as conscious, deep breathing, yoga, meditation, playing music, gardening and walking in nature increase one’s ability to respond to stress and will therefore improve digestive health.
6. Exercise regularly The human body is designed to move and regular exercise tones the GI muscles, circulates nutrients to cells, and helps take waste products to specific elimination pathways. Rhythmical exercise forms like walking, bike riding, swimming, rowing and trampolining are particularly beneficial for digestive health. Movement patterns such as properly performed squats, bends and twists that impact upon the torso will also assist with bowel movements.
7. Consult an allied health practitioner
Finally, if your digestive system is very much out of balance, for example you suffer from frequent indigestion, stomach cramps, constipation and often feel bloated then it is advisable that you consult with an allied health practitioner who is skilled in supporting digestive health. There are many functional tests that they can carry out to diagnose exactly what is going on. They will also be able to advise you as to your individual intolerances and allergies and assist you to heal your gut through the use of specific tools such as enzymes, hydrochloric acid and supportive herbs.
Being proactive about the health of your digestive system will have a profound effect on your general health. As your digestion improves, so will your energy levels and immune system and this in turn will impact upon every area of your life!
Choose your meat wisely
For hundreds of thousands of years of human evolution, our ancestors have subsisted on a diet that included, and for the most part actually centred around, wild meat. In recent times there has been a lot of media attention about whether meat causes cancer and heart disease and whether we should actually be eating it at all. So is meat healthy and if so what type of meat is best?
Is meat healthy?
Back in the early 1900′s a scientist, named Dr Weston Price, travelled around the world studying the dental health and nutrition of primitive isolated cultures that were long renowned for their excellent physical health (Price, 1939 ). In this unique era when air travel had only just begun, Dr Price was able to reach primitive and traditional societies that had been thriving in ways in which they had for hundreds, thousands and even tens of thousands of years. It was a window of opportunity unlike any other in history and Dr Price seized it to travel over 100,000 miles and study numerous traditional societies including Swiss villagers in remote mountain valleys, South Pacific Islanders, Aborigines, people’s of remote Celtic isles, African tribes, American Indians, Inuit and many others.
Although the diets of the people he studied varied dramatically depending on where they lived in the world, what was interesting was that there was not one single vegetarian primitive society anywhere in the world – much to Dr Price’s disappointment. It appeared that the amount of meat that was consumed basically depended on how much was available in the environment and how easy it was to catch. At one end of the spectrum Alaskan Inuit consumed diets that were very high in fat and protein from animal sources. At the other end of the spectrum, the Quetchus Indians of South America ate a small amount of meat and mainly plant-based foods. What was consistent however was that all of these groups had excellent health and suffered almost none of the lifestyle diseases that were then already plaguing the western world.
It is apparent therefore that from an evolutionary perspective meat naturally forms part of a healthy human diet. Studies of our ancestors by medical anthropologists have supported this conclusion and according to Gedgaudas (2009 ) we are all biologically, genetically and physiologically, without exception hunter-gatherers and designed to eat meat. According to Sisson (2011 ) good quality meat and animal products are a great source of complete protein, healthy fats, nutrients and vitamins that support all facets of health, energy, weight control and peak performance.
The problem today however is that much of the meat consumed is very different to that that was consumed in the past. Our ancestors would have hunted wild animals that were free to graze on pastures, drinking clean water, exercising, getting fresh air and living natural lives. Today commercial pressures to maximise profits and survive in an increasingly competitive world mean that the quality of farmed meat has suffered to keep costs down.
In many modern countries, animals are no longer free to graze on pastures, eating their natural diet but instead are raised in confined spaces and fed unnatural diets of soy, corn and other grains to fatten them up. Even in countries like Australia where there is abundant land to graze animals on, the majority of animals are still grain fed for the last portion of their lives to increase the size of the animals for sale. This causes real health issues. Many animals consumed by humans have a difficult time digesting grains as their physiology is designed more for grass (Mercola, 2006 ). According to Mercola, commercially raised animals often get sick due to an overgrowth of harmful bacteria in the stomach that results from the grain that they were never designed to eat. Farmers therefore widely administer antibiotics to prevent this. Long term over use of antibiotic use contributes to the formation of disease-resistant bacteria. The grains they are fed with are also laced with pesticides and herbicides and are genetically modified, causing further health issues.
Another problem with this grain fed diet for animals is the fat composition of the meat that is produced (Servan-Schreiber, 2009 ). Grass is a rich source of omega-3 fatty acids – these fatty acids are therefore naturally concentrated in grass-fed animal meat and also products of grass-fed animals e.g. milk, butter, yoghurt and cream. Eggs from free-range chickens that forage naturally are also high in omega-3′s. Corn, soy and wheat have now become the principle diet of commercially raised animals and these are high in omega-6 and lack omega-3’s. This means that commercially raised meat is generally stripped of its omega-3 value and is high in omega-6’s. It is also low in conjugated linolenic acid that you require to fight cancer and other diseases.
Omega-3′s and omega-6′s are called “essential” because the human body cannot make them. As a result the quantity of these fats in our body stem directly from the food that we eat. What does this mean for us? Omega-3′s and omega-6′s in our bodies constantly compete for control of our body functions. According to Servan-Schreiber (2009), omega-6′s help stock fats and promote rigidity in cells as well as coagulation and inflammation in response to outside aggression. They stimulate the production of fatty cells from birth onward. Omega-3′s are involved in developing nervous system, making cell membranes more flexible and reducing inflammation. They also limit the production of adipose cells.
Our physiological balance therefore depends very much on the balance of omega-3′s to omega-6′s in our body and therefore in our diet. In turn the amount of omega-3′s and omega-6′s in our food depend on what the animals we eat have consumed in their feed. If they eat grass then the meat, dairy and eggs that they produce are perfectly balanced in omega-3′s to omega-6′s (around 1:1). If they eat corn and soy the imbalance in our bodies is as much as 1:15, even 1:40. We ultimately pay the price of this imbalance with our health.
In some countries such as the United States, animals are also fed with steroids to fatten them up (Servan-Schreiber, 2009). These hormones build up in fatty tissues and in cows are excreted in milk. An example of a widely used steroid in the United States is recombinant bovine growth hormone (rBGH) that has been introduced to cattle to increase milk production. Although this is banned in many countries, including Australia, because of trade agreements this hormone is likely to find its way onto dinner plates anywhere in the world through imported ingredients derived from American milk.
The health of meat is further compromised when it is cooked and processed. Have you ever read the ingredients listed on the labels of cured meats such as bacon, ham, beef jerky, salami or packaged luncheon meats? You will find a whole list of ingredients that are incredibly hard to pronounce. According to Chek (2004 ), two commonly used ingredients are nitrites and nitrates that are designed primarily as a colour fixative, to convey a tangy effect to the palate and to prohibit the development of clostridium botulinum spores. Both additives have been found to cause cancer and tumours in test animals. Germany banned nitrites and nitrates in meat products in 1997 due to health concerns however they are still widely used in the United States and in Australia.
Healthy Animal Sources
It is clear then that although humans are genetically designed to eat animals and animal products, there are some real concerns about the quality of those sources that are generally available today. Here are a number of tips on healthy animal product consumption that will help you to maximise your health:
The best sources of animal products are lean, high omega-3 wild animals hunted from pure wilderness areas. In Australia, kangaroo meat is a great example of this and it is available from all the major supermarkets at a much better price than farmed animals.
The next best choice is to purchase certified organic, free-range products. They are far more nutritious than conventionally raised animals as well as free of pesticides, hormones and antibiotics.
If organic free-range animal products are not available, the next best choice is grass fed, free-range meats. At least they were free to roam, got exercise and ate what they were designed to eat. It is important to note though that just because an animal product is organic, does not meant that it is grass fed. Even if an animal is fed organic grains, it is still not ideal and a non-organic, grass fed animal product would actually be preferable (Chek, 2004).
Take care not to over-sear meat when cooking as there are carcinogens present in blackened meat (Sisson, 2011).
Read all labels, eliminating, or at least minimising the consumption of processed meats.
If you only have conventional animal products available then make sure that you trim off the excess fat as this is unhealthy in its composition and stores toxins (Sisson, 2011).
Following these simple tips will ensure that you are eating highly nutritious, natural foods that will contribute to your overall wellbeing.
i Price, W. Nutrition and physical degeneration: a comparison of primitive and modern diets and their effects. Paul B. Hoeber, Inc; Medical Book Department of Harper & Brothers.1939
ii Gedgaudas, N. Primal body primal mind: empower your total health the way evolution intended (…and didn’t). Primal Body Primal Mind Publishing: Portland. 2009
iii Sisson, M. The primal blueprint 21-day total body transformation. Primal Nutrition, Inc: Malibu. 2011
iv Mercola, J. Dr Mercola’s total health program: the proven plan to prevent disease and premature aging, optimise weight and live longer! Mercola.com: Schaumburg. 2006
v Servan-Schreiber, D. Anti cancer: a new way of life. Editions Robert Laffont, S.A.: Paris. 2007
vi Chek, P. How to eat, move and be healthy! CHEK Institute: San Diego. 2004
Is meat healthy?
Back in the early 1900′s a scientist, named Dr Weston Price, travelled around the world studying the dental health and nutrition of primitive isolated cultures that were long renowned for their excellent physical health (Price, 1939 ). In this unique era when air travel had only just begun, Dr Price was able to reach primitive and traditional societies that had been thriving in ways in which they had for hundreds, thousands and even tens of thousands of years. It was a window of opportunity unlike any other in history and Dr Price seized it to travel over 100,000 miles and study numerous traditional societies including Swiss villagers in remote mountain valleys, South Pacific Islanders, Aborigines, people’s of remote Celtic isles, African tribes, American Indians, Inuit and many others.
Although the diets of the people he studied varied dramatically depending on where they lived in the world, what was interesting was that there was not one single vegetarian primitive society anywhere in the world – much to Dr Price’s disappointment. It appeared that the amount of meat that was consumed basically depended on how much was available in the environment and how easy it was to catch. At one end of the spectrum Alaskan Inuit consumed diets that were very high in fat and protein from animal sources. At the other end of the spectrum, the Quetchus Indians of South America ate a small amount of meat and mainly plant-based foods. What was consistent however was that all of these groups had excellent health and suffered almost none of the lifestyle diseases that were then already plaguing the western world. It is apparent therefore that from an evolutionary perspective meat naturally forms part of a healthy human diet. Studies of our ancestors by medical anthropologists have supported this conclusion and according to Gedgaudas (2009 ) we are all biologically, genetically and physiologically, without exception hunter-gatherers and designed to eat meat. According to Sisson (2011 ) good quality meat and animal products are a great source of complete protein, healthy fats, nutrients and vitamins that support all facets of health, energy, weight control and peak performance.
The problem today however is that much of the meat consumed is very different to that that was consumed in the past. Our ancestors would have hunted wild animals that were free to graze on pastures, drinking clean water, exercising, getting fresh air and living natural lives. Today commercial pressures to maximise profits and survive in an increasingly competitive world mean that the quality of farmed meat has suffered to keep costs down.In many modern countries, animals are no longer free to graze on pastures, eating their natural diet but instead are raised in confined spaces and fed unnatural diets of soy, corn and other grains to fatten them up. Even in countries like Australia where there is abundant land to graze animals on, the majority of animals are still grain fed for the last portion of their lives to increase the size of the animals for sale. This causes real health issues. Many animals consumed by humans have a difficult time digesting grains as their physiology is designed more for grass (Mercola, 2006 ). According to Mercola, commercially raised animals often get sick due to an overgrowth of harmful bacteria in the stomach that results from the grain that they were never designed to eat. Farmers therefore widely administer antibiotics to prevent this. Long term over use of antibiotic use contributes to the formation of disease-resistant bacteria. The grains they are fed with are also laced with pesticides and herbicides and are genetically modified, causing further health issues.
Another problem with this grain fed diet for animals is the fat composition of the meat that is produced (Servan-Schreiber, 2009 ). Grass is a rich source of omega-3 fatty acids – these fatty acids are therefore naturally concentrated in grass-fed animal meat and also products of grass-fed animals e.g. milk, butter, yoghurt and cream. Eggs from free-range chickens that forage naturally are also high in omega-3′s. Corn, soy and wheat have now become the principle diet of commercially raised animals and these are high in omega-6 and lack omega-3’s. This means that commercially raised meat is generally stripped of its omega-3 value and is high in omega-6’s. It is also low in conjugated linolenic acid that you require to fight cancer and other diseases. Omega-3′s and omega-6′s are called “essential” because the human body cannot make them. As a result the quantity of these fats in our body stem directly from the food that we eat. What does this mean for us? Omega-3′s and omega-6′s in our bodies constantly compete for control of our body functions. According to Servan-Schreiber (2009), omega-6′s help stock fats and promote rigidity in cells as well as coagulation and inflammation in response to outside aggression. They stimulate the production of fatty cells from birth onward. Omega-3′s are involved in developing nervous system, making cell membranes more flexible and reducing inflammation. They also limit the production of adipose cells.
Our physiological balance therefore depends very much on the balance of omega-3′s to omega-6′s in our body and therefore in our diet. In turn the amount of omega-3′s and omega-6′s in our food depend on what the animals we eat have consumed in their feed. If they eat grass then the meat, dairy and eggs that they produce are perfectly balanced in omega-3′s to omega-6′s (around 1:1). If they eat corn and soy the imbalance in our bodies is as much as 1:15, even 1:40. We ultimately pay the price of this imbalance with our health.
In some countries such as the United States, animals are also fed with steroids to fatten them up (Servan-Schreiber, 2009). These hormones build up in fatty tissues and in cows are excreted in milk. An example of a widely used steroid in the United States is recombinant bovine growth hormone (rBGH) that has been introduced to cattle to increase milk production. Although this is banned in many countries, including Australia, because of trade agreements this hormone is likely to find its way onto dinner plates anywhere in the world through imported ingredients derived from American milk.
The health of meat is further compromised when it is cooked and processed. Have you ever read the ingredients listed on the labels of cured meats such as bacon, ham, beef jerky, salami or packaged luncheon meats? You will find a whole list of ingredients that are incredibly hard to pronounce. According to Chek (2004 ), two commonly used ingredients are nitrites and nitrates that are designed primarily as a colour fixative, to convey a tangy effect to the palate and to prohibit the development of clostridium botulinum spores. Both additives have been found to cause cancer and tumours in test animals. Germany banned nitrites and nitrates in meat products in 1997 due to health concerns however they are still widely used in the United States and in Australia. Healthy Animal Sources
It is clear then that although humans are genetically designed to eat animals and animal products, there are some real concerns about the quality of those sources that are generally available today. Here are a number of tips on healthy animal product consumption that will help you to maximise your health:
Following these simple tips will ensure that you are eating highly nutritious, natural foods that will contribute to your overall wellbeing.
i Price, W. Nutrition and physical degeneration: a comparison of primitive and modern diets and their effects. Paul B. Hoeber, Inc; Medical Book Department of Harper & Brothers.1939
ii Gedgaudas, N. Primal body primal mind: empower your total health the way evolution intended (…and didn’t). Primal Body Primal Mind Publishing: Portland. 2009
iii Sisson, M. The primal blueprint 21-day total body transformation. Primal Nutrition, Inc: Malibu. 2011
iv Mercola, J. Dr Mercola’s total health program: the proven plan to prevent disease and premature aging, optimise weight and live longer! Mercola.com: Schaumburg. 2006
v Servan-Schreiber, D. Anti cancer: a new way of life. Editions Robert Laffont, S.A.: Paris. 2007
vi Chek, P. How to eat, move and be healthy! CHEK Institute: San Diego. 2004
How to Drink and Avoid a Hangover
With Christmas Party Season fast approaching there’s going to be lots of opportunities for some great nights out. It’s easy to let this put an end to your training regime and for things to go to pot but it doesn’t have to be that way. There are a few simple steps to take that will ensure that you enjoy the festivities and also allow you to feel okay the next day so that you can still train and stay in great shape!
1. Eat something. Before and during your party, eat some healthy fats to line your stomach and slow down the rate of alcohol absorption. A Mediterranean trick is to eat a spoonful of olive oil before you go out but you could also try high quality cheese, hummus or avocado.
2. Drink stacks of water. Alcoholic drinks act as a diuretic and for every drink you have your body can expel up to four times as much liquid. Being dehydrated is one major factor in a hangover so drink a glass of water in between every alcoholic drink and down some water before going to bed.
3. Stick with one type of alcohol. Mixing lots of different types appears to cause worse hangovers – so keep clear of cocktails. If you start by drinking beer then make it a “beer night” and if you start with wine, make it a “wine night”.
4. Choose your alcohol carefully. During fermentation and distillation, congeners are produced and these tend to exacerbate a hangover. As a general rule, darker liquors contain higher levels of congeners, with brandy and whisky ranking the highest. Red wine tends to be high in tannins which is another hangover inducer. Preservatives can also cause problems especially if you are allergic to sulphur, so go for preservative free drinks. Champagne and sparkling wine can literally go straight to your head as the bubbles in the alcohol increases the delivery speed through your system.
5. Relax and enjoy the night!. Research suggests that guilt about alcohol consumption, a neurotic personality, becoming angry or depressed while drinking alcohol and having suffered “negative life events” in the past 12 months are better predictors of hangovers than how much or what alcohol you consume during the night! So have a good time and enjoy the party!
If you really want to avoid a hangover, the most important factor is to know your limit – you have to know how much booze your body can take and to stop before you cross that line. This is often easier said than done however so here are some tips to help you deal with the hangover the next day!
Best ways to improve your hangover
1. Drink a coffee – this can actually reduce the swelling in your head and its good for fatigue (its reputation as a diuretic is also exaggerated).
2. Drink something with electrolytes – the most natural form to take is coconut water.
3. Exercise. Although you may not feel like it, a healthy bout of sweaty exercise will help flush out the toxins (this has definitely worked for me in the past!)
4. Eat eggs. These are high in cysteine which may help the hangover (go for free-range and preferably organic!).
5. Get plenty of sleep. Your body repairs itself when you’re resting so get plenty of rest!
I trust these will help you survive and even thrive during the party season and give you a better chance of making it to your training sessions!
To your health
Alex
Tasty Salad Recipes
With summer approaching, it’s a great time to start eating more salads so that you get a real range of rich nutrients with minimal calories. Eating more salad is a fantastic way to improve your health, waistline and energy levels!
Rocket and Blueberry Salad with Raspberry Vinaigrette
Comments – super simple, bursting with flavour and combines healthy antioxidants and omega oils
Time in kitchen: 15 minutes
Servings: 2
You will need:
1 cup blueberries
4 handfuls of rocket
1 cup walnuts
1-2 avocados, cut into chunks
1/4 cup walnut oil (or olive oil)
1 tablespoon white wine vinegar
1 tablespoon honey
1/4 cup raspberries
pinch of salt
In a large bowl, mix together blueberries, rocket, walnuts, and avocado.
In a blender, combine walnut oil, vinegar, honey and raspberries until well-blended and smooth. Add some salt to taste
Drizzle raspberry dressing over salad, toss and serve.
Recipe from Primal Blueprint Quick and Easy Meals (2011) by Mark Sisson
Mexican Corn and Tomato Salad
Comments – Simple salad that children will also love!
Time in kitchen: 15 minutes
Servings: 6
You will need:
1 corn cob, cooked (or 420g can corn kernels)
1 green capsicum, seeded and sliced
3 ripe tomatoes, chopped
2 tbsp chopped parsley
2 spring onions, sliced
1 Lebanese cucumber, finely diced
1 tbsp olive oil
Juice of 1 lemon
1 tbsp sweet chilli sauce
Natural yoghurt – 2 tsp per serve
Combine all ingredients except yoghurt. Mix well and spoon into a serving bowl. Top with yoghurt.
Recipe from Healthy Food Fast (2008) by State of Western Australia
Mixed Greens with Roasted Beetroot and Avocado Tossed with Orange-Shallot Vinaigrette
Comments – Takes a bit more time but great for a special dinner. You can also just use the tasty vinaigrette on other salads…
Time in kitchen: 45 mins to 1 hour
Servings: 6-8
You will need:
3 medium or 5 small beets, trimmed and washed
2 cups fresh squeezed orange juice
1 tbsp diced shallot
2 tbsp extra virgin olive oil
1 1/2 tbsp fresh lemon juice
1/4 tsp sea salt
1/4 tsp maple syrup
1/3 cup chopped pistachios or other nuts, toasted (optional)
1 hass avocado, thinly sliced
6 to 8 cups of mixed salad greens, rinsed and spun dry
150-200 grams of goats cheese, crumbled
Preheat the oven to 220 degrees C. Wrap the beets in parchment paper, then in foil and roast for 30 mins to 1 hour (depending on size) until tender and fragrant. Remove from the oven, cool, and peel. Cut into small cubes or thin slices.
While the beets are roasting, make the dressing – bring the orange juice and shallots to a boil over a high heat in a saute pan. Decrease the heat to medium and simmer until the liquid has reduced by half (about 20 mins but could happen faster!). Remove from heat and cool to room temperature. Slowly whisk the oil, lemon juice, and sea salt into the orange juice. Taste the dressing – you may need a bit more lemon, a pinch of salt or a few drops of maple syrup.
Toss the avocado slices with the lemon juice to prevent them from browning. In a large bowl combine greens, avocado and beets. Coat lightly with dressing. Arrange the salad on a plate and top with goats cheese and toasted pistachios.
Recipe from One Bite at a Time (2008) by Rebecca Katz
If you enjoyed these recipes then you’ll love our Equilibrium Program – our 8-week lifestyle program to give you all the nutrition, exercise and mindset tools you need to get the body and health you deserve with less effort and less frustration. If you currently train with PrimalFit then this program is complimentary as part of your program – please email us to enrol on the program.
Rocket and Blueberry Salad with Raspberry Vinaigrette
Comments – super simple, bursting with flavour and combines healthy antioxidants and omega oils
Time in kitchen: 15 minutes
Servings: 2
You will need:
1 cup blueberries
4 handfuls of rocket
1 cup walnuts
1-2 avocados, cut into chunks
1/4 cup walnut oil (or olive oil)
1 tablespoon white wine vinegar
1 tablespoon honey
1/4 cup raspberries
pinch of salt
In a large bowl, mix together blueberries, rocket, walnuts, and avocado.
In a blender, combine walnut oil, vinegar, honey and raspberries until well-blended and smooth. Add some salt to taste
Drizzle raspberry dressing over salad, toss and serve.
Recipe from Primal Blueprint Quick and Easy Meals (2011) by Mark Sisson
Mexican Corn and Tomato Salad
Comments – Simple salad that children will also love!
Time in kitchen: 15 minutes
Servings: 6
You will need:
1 corn cob, cooked (or 420g can corn kernels)
1 green capsicum, seeded and sliced
3 ripe tomatoes, chopped
2 tbsp chopped parsley
2 spring onions, sliced
1 Lebanese cucumber, finely diced
1 tbsp olive oil
Juice of 1 lemon
1 tbsp sweet chilli sauce
Natural yoghurt – 2 tsp per serve
Combine all ingredients except yoghurt. Mix well and spoon into a serving bowl. Top with yoghurt.
Recipe from Healthy Food Fast (2008) by State of Western Australia
Mixed Greens with Roasted Beetroot and Avocado Tossed with Orange-Shallot Vinaigrette
Comments – Takes a bit more time but great for a special dinner. You can also just use the tasty vinaigrette on other salads…
Time in kitchen: 45 mins to 1 hour
Servings: 6-8
You will need:
3 medium or 5 small beets, trimmed and washed
2 cups fresh squeezed orange juice
1 tbsp diced shallot
2 tbsp extra virgin olive oil
1 1/2 tbsp fresh lemon juice
1/4 tsp sea salt
1/4 tsp maple syrup
1/3 cup chopped pistachios or other nuts, toasted (optional)
1 hass avocado, thinly sliced
6 to 8 cups of mixed salad greens, rinsed and spun dry
150-200 grams of goats cheese, crumbled
Preheat the oven to 220 degrees C. Wrap the beets in parchment paper, then in foil and roast for 30 mins to 1 hour (depending on size) until tender and fragrant. Remove from the oven, cool, and peel. Cut into small cubes or thin slices.
While the beets are roasting, make the dressing – bring the orange juice and shallots to a boil over a high heat in a saute pan. Decrease the heat to medium and simmer until the liquid has reduced by half (about 20 mins but could happen faster!). Remove from heat and cool to room temperature. Slowly whisk the oil, lemon juice, and sea salt into the orange juice. Taste the dressing – you may need a bit more lemon, a pinch of salt or a few drops of maple syrup.
Toss the avocado slices with the lemon juice to prevent them from browning. In a large bowl combine greens, avocado and beets. Coat lightly with dressing. Arrange the salad on a plate and top with goats cheese and toasted pistachios.
Recipe from One Bite at a Time (2008) by Rebecca Katz
If you enjoyed these recipes then you’ll love our Equilibrium Program – our 8-week lifestyle program to give you all the nutrition, exercise and mindset tools you need to get the body and health you deserve with less effort and less frustration. If you currently train with PrimalFit then this program is complimentary as part of your program – please email us to enrol on the program.
The Recipe for Success – 5 simple steps to whatever you want!
I remember when I first learnt about these principles that I’m going to share with you.
It was early in my coaching and business journey and I was desperately looking for a blueprint for success – something that I could use as a GPS to navigate my way through an intense period of excitement, uncertainty, enthusiasm and overwhelm.
To learn that there was a ‘recipe for success’, tried and tested was such a relief, although my comfort and curiosity was somewhat reduced when I found that the keys to success numbered only 5 and were apparently extremely simple.
It seemed too good to be true – I was expecting something complicated, time-consuming, arduous to learn and even more protracted to put into action. Many months, trainings, experiences, clients and observations later I can say, with hand on heart, that these principles are all you need to know.
Do them, and you’re set for success in whatever area in which you apply them – health, weightloss, career, relationships, wealth, business, parenting, people management and more! Doubt them, question them, do nothing… then you’ll continue to either get the results you’re getting (and that may be working for you in any case), or you’ll spend lots of time, effort and possibly money getting to these principles anyway!
So here they are – your 5 Principles of Success:
1. Know Your Outcome: Often people just go about their lives without having any goals or direction in mind – they spend more time and mind-power planning their next holiday than they do planning their lives! If you’ve been reading and taking action as a result of my past 3 blogs then you’ll pretty much have this one nailed.
‘A goal is only worth having if it improves your life TODAY.’ Steve Pavlina
The thing to remember is that with anything, start with the end in mind, whether it’s a conversation, a project, a health or business goal, or even a day with a friend. Right from the outset, get clear about what you want to achieve, and what you want to experience as a result. Create goals that make you smile, that make you feel energised and build desire and forward motion!
2. Take action: As fabulous (or frustrating) it would be if we could just make great things happen by enthusiastic visualisation and positive thinking, there is no substitute for action. The great thing about the success principles is that once you know your outcome, making decisions about what actions to take becomes so much more effortless, because you know what direction you’re moving in and can therefore choose the actions that are going to move you towards your outcome, rather than in another direction.
‘Even if you are sitting on the right track, you are going to get run over if you just sit there.’ Will Rogers
Your goals will remain dreams if you don’t move yourself! Do the ‘do’, whether it’s making the phone call, or starting the exercise regime, or planning the process, or booking the event. Whatever action you take, whether it’s baby steps or massive leaps, just do it.
3. Have sensory acuity: Taking massive action is all very well, however, if you’re not putting your head up once in a while to check that your actions are taking you in the right direction then it’s a waste of your time and effort. Whatever you’re doing, be aware of whether you’re actually moving towards your desired outcome – how effective are your actions? Sensory acuity is all about having awareness, using your senses, and being attentive to the results that you’re getting.
‘Insanity: doing the same thing over and over again and expecting different results.’ Albert Einstein
4. Have Behavioural Flexibility. And so if you’re not getting the results you intended, or you’re not moving closer to your goal, it’s essential to have behavioural flexibility – the ability to choose to do something different and take different actions. How many times? As many times as it takes to achieve your outcomes! This might mean changing your communication style, or altering your exercise regime, or the way you usually respond to your partner’s moments of stress – it could mean anything, and that’s a good thing, because it means that there are a myriad of ways for you to achieve your outcomes and it’s only a matter of finding actions that move you towards rather than away from your goal.
‘The bend in the road is not the end of the road unless you refuse to take the turn.’ Anonymous
What result are you looking for? What actions are you taking? What results are you noticing? If they are not the results you want then what do you need to do differently? What do you need to choose to believe is possible? Go back to principle 2. and keep checking in with 3. and 4. – it’s all part of that recipe for success!
5. Operate from a physiology and a psychology of excellence: This is about walking your talk, literally. If your physiology i.e. your posture, breathing, gestures and anything else you do with your body, and your attitude towards your desired outcome is indifferent then very little is going to happen.
Think about the last time you felt flat and uninspired, or sad, and notice as you go back to that time right now what you were feeling, seeing and hearing. Notice how you’re holding yourself, how you’re breathing and where you’re looking. I’m pretty sure that your eyes are down, your shoulders are shrugging, you’re slumped in your seat and your breathing is shallow. I’m also certain that if you’ve done what I’ve suggested then you’re feeling flat, uninspired or sad again… not much fun I know. So this is what I don’t mean about having a physiology and a psychology of excellence.
‘Don’t ask for a light load, but rather ask for a strong back.’ Anonymous
I want you to conspire for your own success and take on the physiology that’s going to really work for you and get yourself excited about what you’re going to achieve! Shoulders back, breathing deeply, smiling, fists clenched in determination or hands clasped in joyful exuberance, even when the going gets rough, and you’re not getting the results you’re looking for, because that’s when it will become even more powerful.
Notice your self-talk too – if it’s disempowering and all about how hard it is then that’s what you’ll feel and experience – shift yourself to getting excited about the challenge, or about what you’ll experience as a result of achieving your goal!
So, in conclusion, it’s a recipe for success, and as with a great cake, every element of the recipe needs to be included for baking success! Believe me, I speak from baking experience (as those who were at the birthday of ‘the infamous cake’ will attest! Friends actually mimed the heimlich…), and it is just that, a recipe that anyone can follow, to get great results!
Isn’t it time you got more of the results you really wanted?
It was early in my coaching and business journey and I was desperately looking for a blueprint for success – something that I could use as a GPS to navigate my way through an intense period of excitement, uncertainty, enthusiasm and overwhelm.
To learn that there was a ‘recipe for success’, tried and tested was such a relief, although my comfort and curiosity was somewhat reduced when I found that the keys to success numbered only 5 and were apparently extremely simple.
It seemed too good to be true – I was expecting something complicated, time-consuming, arduous to learn and even more protracted to put into action. Many months, trainings, experiences, clients and observations later I can say, with hand on heart, that these principles are all you need to know.
Do them, and you’re set for success in whatever area in which you apply them – health, weightloss, career, relationships, wealth, business, parenting, people management and more! Doubt them, question them, do nothing… then you’ll continue to either get the results you’re getting (and that may be working for you in any case), or you’ll spend lots of time, effort and possibly money getting to these principles anyway!
So here they are – your 5 Principles of Success:
1. Know Your Outcome: Often people just go about their lives without having any goals or direction in mind – they spend more time and mind-power planning their next holiday than they do planning their lives! If you’ve been reading and taking action as a result of my past 3 blogs then you’ll pretty much have this one nailed.
‘A goal is only worth having if it improves your life TODAY.’ Steve Pavlina
The thing to remember is that with anything, start with the end in mind, whether it’s a conversation, a project, a health or business goal, or even a day with a friend. Right from the outset, get clear about what you want to achieve, and what you want to experience as a result. Create goals that make you smile, that make you feel energised and build desire and forward motion!
2. Take action: As fabulous (or frustrating) it would be if we could just make great things happen by enthusiastic visualisation and positive thinking, there is no substitute for action. The great thing about the success principles is that once you know your outcome, making decisions about what actions to take becomes so much more effortless, because you know what direction you’re moving in and can therefore choose the actions that are going to move you towards your outcome, rather than in another direction.
‘Even if you are sitting on the right track, you are going to get run over if you just sit there.’ Will Rogers
Your goals will remain dreams if you don’t move yourself! Do the ‘do’, whether it’s making the phone call, or starting the exercise regime, or planning the process, or booking the event. Whatever action you take, whether it’s baby steps or massive leaps, just do it.
3. Have sensory acuity: Taking massive action is all very well, however, if you’re not putting your head up once in a while to check that your actions are taking you in the right direction then it’s a waste of your time and effort. Whatever you’re doing, be aware of whether you’re actually moving towards your desired outcome – how effective are your actions? Sensory acuity is all about having awareness, using your senses, and being attentive to the results that you’re getting.
‘Insanity: doing the same thing over and over again and expecting different results.’ Albert Einstein
4. Have Behavioural Flexibility. And so if you’re not getting the results you intended, or you’re not moving closer to your goal, it’s essential to have behavioural flexibility – the ability to choose to do something different and take different actions. How many times? As many times as it takes to achieve your outcomes! This might mean changing your communication style, or altering your exercise regime, or the way you usually respond to your partner’s moments of stress – it could mean anything, and that’s a good thing, because it means that there are a myriad of ways for you to achieve your outcomes and it’s only a matter of finding actions that move you towards rather than away from your goal.
‘The bend in the road is not the end of the road unless you refuse to take the turn.’ Anonymous
What result are you looking for? What actions are you taking? What results are you noticing? If they are not the results you want then what do you need to do differently? What do you need to choose to believe is possible? Go back to principle 2. and keep checking in with 3. and 4. – it’s all part of that recipe for success!
5. Operate from a physiology and a psychology of excellence: This is about walking your talk, literally. If your physiology i.e. your posture, breathing, gestures and anything else you do with your body, and your attitude towards your desired outcome is indifferent then very little is going to happen.
Think about the last time you felt flat and uninspired, or sad, and notice as you go back to that time right now what you were feeling, seeing and hearing. Notice how you’re holding yourself, how you’re breathing and where you’re looking. I’m pretty sure that your eyes are down, your shoulders are shrugging, you’re slumped in your seat and your breathing is shallow. I’m also certain that if you’ve done what I’ve suggested then you’re feeling flat, uninspired or sad again… not much fun I know. So this is what I don’t mean about having a physiology and a psychology of excellence.
‘Don’t ask for a light load, but rather ask for a strong back.’ Anonymous
I want you to conspire for your own success and take on the physiology that’s going to really work for you and get yourself excited about what you’re going to achieve! Shoulders back, breathing deeply, smiling, fists clenched in determination or hands clasped in joyful exuberance, even when the going gets rough, and you’re not getting the results you’re looking for, because that’s when it will become even more powerful.
Notice your self-talk too – if it’s disempowering and all about how hard it is then that’s what you’ll feel and experience – shift yourself to getting excited about the challenge, or about what you’ll experience as a result of achieving your goal!
So, in conclusion, it’s a recipe for success, and as with a great cake, every element of the recipe needs to be included for baking success! Believe me, I speak from baking experience (as those who were at the birthday of ‘the infamous cake’ will attest! Friends actually mimed the heimlich…), and it is just that, a recipe that anyone can follow, to get great results!
Isn’t it time you got more of the results you really wanted?
Goal Setting 3: Failing to plan, is planning to fail… (a.k.a. ‘Elephant Eating’)
How do you eat an elephant? One bite at a time.
And what does that have to do with planning and goals?
Well… you’ve got your vision, you’ve got your goals, you know where you’re heading and what it will look like when you get there, and you also know when you want to achieve your goal…
Now it’s about getting clear on the journey!
If you think about it in terms of a map, your starting point is right here, right now, and your goal is your destination, and there are potentially an unlimited number of routes and modes of travel and various combinations of those available for getting to your destination.
However you want to get there when you’ve planned to, so you need the most effective route.
You’ll also most likely want to reach various points along the route by specific times or dates in order to stay on course and arrive when you’re intending (because you don’t want to be late for your celebration do you?).
“Failing to plan is planning to fail” is a classic quote usually attributed to 1970′s time-management guru Alan Lakein, and he’s not wrong, especially when it comes to goals.
Without a plan your goal cannot become realised – you have to take the steps and do the things that will incrementally result in the achievement of your goal. It’s time to eat your elephant!
The great thing is that once you have your plan, choosing what to do each day or week becomes effortless, because you’ve already mapped it out! It’s worth putting some effort into this part, because this is what’s going to get you to your goal achievement and keep you on track and on time. Here are the steps:
1. Work backwards: So if it’s a 12-month goal, think about where you need to be at the 9-month, 6-month, 3-month and 1-month marks in order to be on track. If your goal is longer term, 5 or 10 years for example, then break this down into yearly goals and then break the first year down into the sections listed earlier. Each of these smaller goals should be based on the larger overall goal;
2. Plan the month ahead: Create weekly goals and then a daily to-do list for the month ahead of actions that will get you to your 1-month goal and schedule these actions into your calendar or diary so that they have their own time slots and are locked in;
3. Complete a weekly review: Review your goal actions on a weekly basis to ensure you are on track and adjust accordingly if you are noticing that you’re not sticking to your plan for some reason – it may be that you were too ambitious (or not enough!) with what you thought you could achieve each day or week, or you may find that different results mean that you need to rethink your plan overall.
Repeat this planning process every month to make the necessary tweaks and stay on track and review your goals regularly. Be open to shifting possibilities and priorities that may require you to alter your goals, and to experiencing more than you expected and to surprising yourself – you may find that you are more capable than you thought!
Next time I’ll share the 5 Powerful principles of Success that are easy to implement (and to ignore at your peril!)…
To your health,
Amber
Disclaimer: No elephants were harmed in the writing of this blog, nor do we condone or recommend the eating of elephants!
And what does that have to do with planning and goals?
Well… you’ve got your vision, you’ve got your goals, you know where you’re heading and what it will look like when you get there, and you also know when you want to achieve your goal…
Now it’s about getting clear on the journey!
If you think about it in terms of a map, your starting point is right here, right now, and your goal is your destination, and there are potentially an unlimited number of routes and modes of travel and various combinations of those available for getting to your destination.
However you want to get there when you’ve planned to, so you need the most effective route.
You’ll also most likely want to reach various points along the route by specific times or dates in order to stay on course and arrive when you’re intending (because you don’t want to be late for your celebration do you?).
“Failing to plan is planning to fail” is a classic quote usually attributed to 1970′s time-management guru Alan Lakein, and he’s not wrong, especially when it comes to goals.
Without a plan your goal cannot become realised – you have to take the steps and do the things that will incrementally result in the achievement of your goal. It’s time to eat your elephant!
The great thing is that once you have your plan, choosing what to do each day or week becomes effortless, because you’ve already mapped it out! It’s worth putting some effort into this part, because this is what’s going to get you to your goal achievement and keep you on track and on time. Here are the steps:
1. Work backwards: So if it’s a 12-month goal, think about where you need to be at the 9-month, 6-month, 3-month and 1-month marks in order to be on track. If your goal is longer term, 5 or 10 years for example, then break this down into yearly goals and then break the first year down into the sections listed earlier. Each of these smaller goals should be based on the larger overall goal;
2. Plan the month ahead: Create weekly goals and then a daily to-do list for the month ahead of actions that will get you to your 1-month goal and schedule these actions into your calendar or diary so that they have their own time slots and are locked in;
3. Complete a weekly review: Review your goal actions on a weekly basis to ensure you are on track and adjust accordingly if you are noticing that you’re not sticking to your plan for some reason – it may be that you were too ambitious (or not enough!) with what you thought you could achieve each day or week, or you may find that different results mean that you need to rethink your plan overall.
Repeat this planning process every month to make the necessary tweaks and stay on track and review your goals regularly. Be open to shifting possibilities and priorities that may require you to alter your goals, and to experiencing more than you expected and to surprising yourself – you may find that you are more capable than you thought!
Next time I’ll share the 5 Powerful principles of Success that are easy to implement (and to ignore at your peril!)…
To your health,
Amber
Disclaimer: No elephants were harmed in the writing of this blog, nor do we condone or recommend the eating of elephants!
Goal Setting 2: Calling All The Heroes… (a.k.a. Goal Setting That WORKS)
So in my last blog I wrote about how to figure out what you truly want, even when you feel you’re totally lost. This blog is therefore the next step – how to turn those dreams into reality by making them into GOALS.
One of my very wise mentors once said (thanks SP!) “It’s better to take a shot and miss, because if you don’t ever take a shot then you miss every time.”
In my work and social exchanges I often connect with people who are wishing, waiting and hoping for a change of sorts in their life – they’re pretty much sitting there and letting their lives happen around them all the while hoping that someone or something else will fix things for them. Or they’re wishing, waiting and hoping for something to turn up in them, whether it’s enough time, courage, motivation or something else, before they will make a move. Oh and there’s usually some blame, denial and excuses thrown in there too. Haven’t we all been there at some time in our lives?
The trouble is, that day never comes. And rarely does the knight in shining armour arrive with a well-timed rescue. Life gets distracting too… especially when we’re supposed to be working towards something we really want… And so we miss out on experiencing what we truly want, because we’re not taking a shot.
So, if you can relate to any of the above, in any area of your life, or with anything that you know you really want but it’s just not happening, then isn’t it time to stop waiting, wishing, hoping, blaming, denying, procrastinating, avoiding, and whatever else you’ve been doing? Isn’t it time to be your own hero?
YES!! So, where to start with being your own hero? Well, it’s about stepping up and embracing the process, on committing to making yourself and what you want a priority.
Now, because you’re still reading this I know you’re committed already, so let’s get started! First of all, you have to tweak your outcome so that you know it will work for you, not against you – the following steps will assist so go through them right now:
1. State your goal positively – Express it in terms of what you want, not what you don’t want, so that you’re focusing your mind on what will move you towards your goal, not away from it e.g. ‘I want to weigh 60 kg’, not ‘I don’t want to be fat.’;
2. Make sure it’s initiated and maintained by yourself – This means that it’s not dependent on anyone else achieving it for you (because you have no control over them or indeed anything else in the world, except yourself) e.g. ‘I want to earn $x by ….’, not ‘I want win the lottery’;
3. Make it specific – Get really clear on what achieving your goal looks, sounds, feels (and tastes and smells!) like, and take yourself forward in your mind’s eye to that moment as often as you possibly can because in doing so you’re not only going to get yourself excited, you’re also telling your mind what your new standards are, and what opportunities you want to filter into your awareness!
4. Make it measurable – Make sure you are clear on the evidence that will prove you’ve achieved your goal – how will it be measured? By dollars? Kilos? Locations? Belongings? People? Experiences? e.g. ‘I want to have paid $x off my loan’, not ‘I want to reduce my loan.’;
5. Make it timebound – Give yourself a date whereby you will have achieved your goal on or before that date is reached so that your conscious and unconscious mind knows exactly what you’re aiming for. Here’s a tip – ‘next year’ could be any year, and ‘in 6 months’ could be any time at all so be really specific – a day, month, year and even a time if possible!
6. Plan – Failing to plan is planning to fail, no doubt about it. That goal isn’t going to become anything more than a distant dream if you don’t take any steps towards it. So right now think of three things that you can do on a weekly or daily basis that will move you closer towards your goal… and commit to doing them. Get out your diary or your iphone calendar and schedule them in and make them happen. So, it might be to meditate for 10 minutes, walk for 30 minutes and drink at least 2 litres of water each day (notice the specifics), or to do 30 squats, 30 lunges and 30 push-ups every other day, or to make 10 calls to clients, transfer 10% of your earnings to a savings account and attend 1 networking event and connect with at least 3 people there every week – you get the idea.
Now, put your goal into the following format “It is on or before (enter goal achievement date) and I am / have (enter measurable evidence) and I’m feeling / seeing / hearing (go wild here – all the sensations you identified in step 3.)”.
I reckon if you’ve done all the steps then you’ll be feeling pretty excited and motivated about your goal right about now
In my next blog I’ll share even more gold on planning and taking action worthy of a hero like yourself!
To your health,
Amber
**Bonus Tip** To make your goal really sing, write it out (add pictures if possible!) and put it in as many places as you can think of – your wallet, your car dash board, on the fridge, by your desk, on your bathroom mirror, by your bed and so on – so that you’re seeing and connecting with it everywhere and often and really taking yourself forward to that time when you’ve achieved it! Enjoy…
One of my very wise mentors once said (thanks SP!) “It’s better to take a shot and miss, because if you don’t ever take a shot then you miss every time.”
In my work and social exchanges I often connect with people who are wishing, waiting and hoping for a change of sorts in their life – they’re pretty much sitting there and letting their lives happen around them all the while hoping that someone or something else will fix things for them. Or they’re wishing, waiting and hoping for something to turn up in them, whether it’s enough time, courage, motivation or something else, before they will make a move. Oh and there’s usually some blame, denial and excuses thrown in there too. Haven’t we all been there at some time in our lives?
The trouble is, that day never comes. And rarely does the knight in shining armour arrive with a well-timed rescue. Life gets distracting too… especially when we’re supposed to be working towards something we really want… And so we miss out on experiencing what we truly want, because we’re not taking a shot.
So, if you can relate to any of the above, in any area of your life, or with anything that you know you really want but it’s just not happening, then isn’t it time to stop waiting, wishing, hoping, blaming, denying, procrastinating, avoiding, and whatever else you’ve been doing? Isn’t it time to be your own hero?
YES!! So, where to start with being your own hero? Well, it’s about stepping up and embracing the process, on committing to making yourself and what you want a priority.
Now, because you’re still reading this I know you’re committed already, so let’s get started! First of all, you have to tweak your outcome so that you know it will work for you, not against you – the following steps will assist so go through them right now:
1. State your goal positively – Express it in terms of what you want, not what you don’t want, so that you’re focusing your mind on what will move you towards your goal, not away from it e.g. ‘I want to weigh 60 kg’, not ‘I don’t want to be fat.’;
2. Make sure it’s initiated and maintained by yourself – This means that it’s not dependent on anyone else achieving it for you (because you have no control over them or indeed anything else in the world, except yourself) e.g. ‘I want to earn $x by ….’, not ‘I want win the lottery’;
3. Make it specific – Get really clear on what achieving your goal looks, sounds, feels (and tastes and smells!) like, and take yourself forward in your mind’s eye to that moment as often as you possibly can because in doing so you’re not only going to get yourself excited, you’re also telling your mind what your new standards are, and what opportunities you want to filter into your awareness!
4. Make it measurable – Make sure you are clear on the evidence that will prove you’ve achieved your goal – how will it be measured? By dollars? Kilos? Locations? Belongings? People? Experiences? e.g. ‘I want to have paid $x off my loan’, not ‘I want to reduce my loan.’;
5. Make it timebound – Give yourself a date whereby you will have achieved your goal on or before that date is reached so that your conscious and unconscious mind knows exactly what you’re aiming for. Here’s a tip – ‘next year’ could be any year, and ‘in 6 months’ could be any time at all so be really specific – a day, month, year and even a time if possible!
6. Plan – Failing to plan is planning to fail, no doubt about it. That goal isn’t going to become anything more than a distant dream if you don’t take any steps towards it. So right now think of three things that you can do on a weekly or daily basis that will move you closer towards your goal… and commit to doing them. Get out your diary or your iphone calendar and schedule them in and make them happen. So, it might be to meditate for 10 minutes, walk for 30 minutes and drink at least 2 litres of water each day (notice the specifics), or to do 30 squats, 30 lunges and 30 push-ups every other day, or to make 10 calls to clients, transfer 10% of your earnings to a savings account and attend 1 networking event and connect with at least 3 people there every week – you get the idea.
Now, put your goal into the following format “It is on or before (enter goal achievement date) and I am / have (enter measurable evidence) and I’m feeling / seeing / hearing (go wild here – all the sensations you identified in step 3.)”.
I reckon if you’ve done all the steps then you’ll be feeling pretty excited and motivated about your goal right about now
In my next blog I’ll share even more gold on planning and taking action worthy of a hero like yourself!
To your health,
Amber
**Bonus Tip** To make your goal really sing, write it out (add pictures if possible!) and put it in as many places as you can think of – your wallet, your car dash board, on the fridge, by your desk, on your bathroom mirror, by your bed and so on – so that you’re seeing and connecting with it everywhere and often and really taking yourself forward to that time when you’ve achieved it! Enjoy…
Goal Setting 1: What to do when you don’t know what to do…
Fed up of feeling stuck and really want results? Have a read and make the shift…
If you’re anything like me, you had a little (or a lot) of Olympics withdrawal last week… I LOVE the Olympics. For two weeks I was glued to my TV every evening, drinking in the pure emotion and intense visual experience of such a culmination of years of preparation, focus, determination, training, sacrifice, challenge, teamwork, learning and more…
Such a human experience on such a large scale, shared on so many different levels! And It really got me thinking about how every one of those athletes got there, whether their goal was simply (!) to get to the Olympics, or to get onto the podium, or to win a gold medal, and what we can learn from them.
Fitzhugh Dodson quoted “Without goals, and plans to reach them, you are like a ship that has set sail with no destination.”
There is no denying that those athletes have known their desired destination for years, and have kept their sights absolutely fixed… and that’s why they gave themselves the absolute best possible chance of achieving their goal.
But what about the rest of us? What if we just don’t know what we want?
This confusion or lack of clarity can affect anyone, and often more than once in life. We usually know what we don’t want and we’re great at articulating that because we don’t want to be stressed, or unhealthy, or poor, or alone, or unhappy in our career and so on… but what we do want doesn’t always form the opposite of what we don’t want.
Not knowing what we want also has some strong disadvantages, because every time we may make a decision to do something that moves us away from what we don’t want, we’ll invariably lose momentum and focus, because we don’t know what we’re aiming for, only what we want to escape from… which leads to more confusion and stuck feelings.
It’s like driving a car by only looking in the rear view mirror – which sooner or later ends up with you in a ditch somewhere.
So, the alternative is to START with the END in mind! Specifically, you start by getting absolutely crystal clear on your desired outcome or goal – it’s exactly like starting a journey, because unless you know your destination, you won’t know if you’re moving closer towards it, or when you’ve arrived! And the best way to do this is to learn from some of the best at turning their dreams into reality!
There are obviously quite a few differences between Olympic athletes and us ordinary mortals but we have exactly the same ability to achieve success and our desired goals as they do, because all they are doing is applying specific techniques to successful goal setting and goal achievement that we can all use and experience success with, whatever area of life we apply them to.
Over the next few weeks I’ll be sharing these techniques with you so that you can, if you choose, transform those dreams and wishes into actual goals, and then achieve them… and then perhaps inspire others to do the same… Now wouldn’t that be pretty cool?
For now, let’s get clear on what you truly want. Here are three actions for getting fantastic clarity (take your time with these – they’re gold!):
1. Take yourself forward to the end of your life, where you’re sitting in a comfortable armchair, enjoying a beautiful view and reflecting on all the wonderful things you experienced in your life… and without thinking about the how, or what’s possible, simply allow yourself to dream about what experiences would make for the most outstanding life you could possibly have lived. Have a think also about what you would regret not doing or experiencing. Write everything down (we can turn them into goals later);
2. Next, take all of the experiences that the future elderly you did and didn’t do in their life and have a think about what those experiences did or would have given you. So for example, starting your own business may be one experience, so what would that have given you (think in terms of feelings and emotions) e.g. Freedom? Achievement? Contribution? Or you may want to start a charity, climb mountains, take your children travelling all over the world, be a more involved parent, become an opera singer, start a band… whatever it is for you! Write all of these down too and reflect on what kind of a purpose is emerging from your reflections and who you want to be at the end of your life;
3. Reflect on all of the emotions you’ve listed and think about all of the different ways that you can experience these emotions right now. For example, you could experience Freedom and Adventure possibly by organising an active experience for later this year. You could experience Connection by starting an evening class or booking some regular catch-ups with friends.
You’ll now be focusing on what you want, in terms of experiences in your life, with clarity about the WHY… and with a strong enough ‘why’ the ‘how’ often takes care of itself (plus you have us to help you with that!). In addition, the more you focus on what you want, the more you’ll notice it turning up in your life, because you’re no longer filtering out evidence and opportunities to create it for yourself, so you can start living the life you’ve designed… right now.
In my next blog I’ll share how to take each of your desired experiences and turn them into smart and powerful goals, so until then feel free to get excited about the upcoming Paralympics where we’ll see even more people living their dreams!
To your health,
Amber
If you’re anything like me, you had a little (or a lot) of Olympics withdrawal last week… I LOVE the Olympics. For two weeks I was glued to my TV every evening, drinking in the pure emotion and intense visual experience of such a culmination of years of preparation, focus, determination, training, sacrifice, challenge, teamwork, learning and more…
Such a human experience on such a large scale, shared on so many different levels! And It really got me thinking about how every one of those athletes got there, whether their goal was simply (!) to get to the Olympics, or to get onto the podium, or to win a gold medal, and what we can learn from them.
Fitzhugh Dodson quoted “Without goals, and plans to reach them, you are like a ship that has set sail with no destination.”
There is no denying that those athletes have known their desired destination for years, and have kept their sights absolutely fixed… and that’s why they gave themselves the absolute best possible chance of achieving their goal.
But what about the rest of us? What if we just don’t know what we want?
This confusion or lack of clarity can affect anyone, and often more than once in life. We usually know what we don’t want and we’re great at articulating that because we don’t want to be stressed, or unhealthy, or poor, or alone, or unhappy in our career and so on… but what we do want doesn’t always form the opposite of what we don’t want.
Not knowing what we want also has some strong disadvantages, because every time we may make a decision to do something that moves us away from what we don’t want, we’ll invariably lose momentum and focus, because we don’t know what we’re aiming for, only what we want to escape from… which leads to more confusion and stuck feelings.
It’s like driving a car by only looking in the rear view mirror – which sooner or later ends up with you in a ditch somewhere.
So, the alternative is to START with the END in mind! Specifically, you start by getting absolutely crystal clear on your desired outcome or goal – it’s exactly like starting a journey, because unless you know your destination, you won’t know if you’re moving closer towards it, or when you’ve arrived! And the best way to do this is to learn from some of the best at turning their dreams into reality!
There are obviously quite a few differences between Olympic athletes and us ordinary mortals
but we have exactly the same ability to achieve success and our desired goals as they do, because all they are doing is applying specific techniques to successful goal setting and goal achievement that we can all use and experience success with, whatever area of life we apply them to.Over the next few weeks I’ll be sharing these techniques with you so that you can, if you choose, transform those dreams and wishes into actual goals, and then achieve them… and then perhaps inspire others to do the same… Now wouldn’t that be pretty cool?
For now, let’s get clear on what you truly want. Here are three actions for getting fantastic clarity (take your time with these – they’re gold!):
1. Take yourself forward to the end of your life, where you’re sitting in a comfortable armchair, enjoying a beautiful view and reflecting on all the wonderful things you experienced in your life… and without thinking about the how, or what’s possible, simply allow yourself to dream about what experiences would make for the most outstanding life you could possibly have lived. Have a think also about what you would regret not doing or experiencing. Write everything down (we can turn them into goals later);
2. Next, take all of the experiences that the future elderly you did and didn’t do in their life and have a think about what those experiences did or would have given you. So for example, starting your own business may be one experience, so what would that have given you (think in terms of feelings and emotions) e.g. Freedom? Achievement? Contribution? Or you may want to start a charity, climb mountains, take your children travelling all over the world, be a more involved parent, become an opera singer, start a band… whatever it is for you! Write all of these down too and reflect on what kind of a purpose is emerging from your reflections and who you want to be at the end of your life;
3. Reflect on all of the emotions you’ve listed and think about all of the different ways that you can experience these emotions right now. For example, you could experience Freedom and Adventure possibly by organising an active experience for later this year. You could experience Connection by starting an evening class or booking some regular catch-ups with friends.
You’ll now be focusing on what you want, in terms of experiences in your life, with clarity about the WHY… and with a strong enough ‘why’ the ‘how’ often takes care of itself (plus you have us to help you with that!). In addition, the more you focus on what you want, the more you’ll notice it turning up in your life, because you’re no longer filtering out evidence and opportunities to create it for yourself, so you can start living the life you’ve designed… right now.
In my next blog I’ll share how to take each of your desired experiences and turn them into smart and powerful goals, so until then feel free to get excited about the upcoming Paralympics where we’ll see even more people living their dreams!
To your health,
Amber
Avoid the “Dirty Dozen”!
This week we want to encourage you to eat organic food and to go out of your way to avoid the “Dirty Dozen”! Eating organic Food is a great way to ensure that you are minimising your consumption of harmful chemicals and also maximising the nutritional content of your food. This will improve your energy levels, promote long-term health and help you to avoid many of the lifestyle diseases that are prevalent today.
What’s the issue?
Commercially produced foods today contain many unseen herbicide and pesticide residues. One study in New Zealand (i) tested a typical school lunch of a primary school student – in one meal which consisted of a sausage, a tomato and a white bread roll with butter and an apple, they found 19 toxic chemicals and 3 of these were over 10 times the recommended limits for adults! The chemicals included known endocrine disruptors, carcinogens, reproductive disruptors and genetic and immune system disruptors.
If pesticides and herbicides are not a problem today then why do studies show consistently that farmers have a higher risk of developing lymphomas, leukemias, and cancers of the stomach, prostate, brain and skin? This is despite the fact that a farmer’s lifestyle is generally much healthier than that of someone who lives in the city – they have access to fresh food, breathe cleaner air and are much more physically active.
Organic foods also generally contain higher levels of nutrition than commercially produced foods. You often read of conflicting studies in the media as to whether organic food is in fact nutritionally superior however the British Soil Association analysed 109 studies comparing organic and commercial food and found that there were only 27 valid comparisons, and all of these found organic significantly better (ii). This argument was settled once and for all in 2007 when a European Union funded, 4-year study (costing US$25 million) found conclusively that organic food is healthier (iii). It found that fruit and vegetables contained 40% more antioxidants and milk from cows raised on organic pastures contained 90% more antioxidants. Antioxidants are plant chemicals that slow down the ageing process and help fight cancer and prevent disease.
It should be noted that even if a food is organic, it can still be processed and detrimental to your health – organic sugar may not have harmful pesticide residues, but it is still sugar and very damaging to the body! So it’s really important to buy organic whole food and not refined and processed foods. What’s the difference between a whole food and refined and processed foods? Evelyn Roehl in her book “Whole Food Facts” (iv) defines a whole food as being “as close to its whole, natural state as possible” i.e. they have been gathered from the earth and are in their intact form. Examples of a whole food include an apple, a potato, fish and meat.
Refined foods are reduced versions of the original whole food and they have been mechanically or chemically altered by removing some of their structure. The end product generally has less nutritional value than the original whole food. Examples of popular refined foods include white flour, breakfast cereals, potato chips and sugary drinks. These foods are severely lacking in nutrition and incredibly high in ‘empty calories’ and damaging additives.
How do you decrease your exposure to toxic chemicals in your food?
(i) Schafer, Kristin. Nowhere to Hide: Persistent Toxic Chemicals in the U.S. Food Supply. San Francisco, CA: Pesticide Action Network, 2001
(ii) Heaton, Shane. Organic Farming, Food Quality and Human Health Report. British Soil Association, 2001
(iii) Niggli, Urs; Leifert, Carlo; Alföldi, Thomas; Lück, Lorna and Willer, Helga. Improving Sustainability in Organic and Low Input Food Production Systems. Proceedings of the 3rd International Congress of the European Integrated Project Quality Low Input Food (QLIF). University of Hohenheim, Germany, March 20 – 23, 2007. Research Institute of Organic Agriculture FiBL, CH-Frick, 2007.
(iv) Roehl, Evelyn. Whole food facts. Rochester, Vermont: Healing Arts, 1996
(v) Curl, C.L., R.A. Fenske, and K. Elgethun. “Organophophorus Pesticide Exposure of Urban and Suburban Preschool Children with Organic and Conventional Diets”. Environmental Health Perspectives 111, no 3 (2003): 377-82
(vi) Dellorto, D. Dirty dozen’ produce carries more pesticide residue, group says http://edition.cnn.com/2010/HEALTH/06/01/dirty.dozen.produce.pesticide/index.html June 1, 2010
What’s the issue?
Commercially produced foods today contain many unseen herbicide and pesticide residues. One study in New Zealand (i) tested a typical school lunch of a primary school student – in one meal which consisted of a sausage, a tomato and a white bread roll with butter and an apple, they found 19 toxic chemicals and 3 of these were over 10 times the recommended limits for adults! The chemicals included known endocrine disruptors, carcinogens, reproductive disruptors and genetic and immune system disruptors.
If pesticides and herbicides are not a problem today then why do studies show consistently that farmers have a higher risk of developing lymphomas, leukemias, and cancers of the stomach, prostate, brain and skin? This is despite the fact that a farmer’s lifestyle is generally much healthier than that of someone who lives in the city – they have access to fresh food, breathe cleaner air and are much more physically active.
Organic foods also generally contain higher levels of nutrition than commercially produced foods. You often read of conflicting studies in the media as to whether organic food is in fact nutritionally superior however the British Soil Association analysed 109 studies comparing organic and commercial food and found that there were only 27 valid comparisons, and all of these found organic significantly better (ii). This argument was settled once and for all in 2007 when a European Union funded, 4-year study (costing US$25 million) found conclusively that organic food is healthier (iii). It found that fruit and vegetables contained 40% more antioxidants and milk from cows raised on organic pastures contained 90% more antioxidants. Antioxidants are plant chemicals that slow down the ageing process and help fight cancer and prevent disease.
It should be noted that even if a food is organic, it can still be processed and detrimental to your health – organic sugar may not have harmful pesticide residues, but it is still sugar and very damaging to the body! So it’s really important to buy organic whole food and not refined and processed foods. What’s the difference between a whole food and refined and processed foods? Evelyn Roehl in her book “Whole Food Facts” (iv) defines a whole food as being “as close to its whole, natural state as possible” i.e. they have been gathered from the earth and are in their intact form. Examples of a whole food include an apple, a potato, fish and meat.
Refined foods are reduced versions of the original whole food and they have been mechanically or chemically altered by removing some of their structure. The end product generally has less nutritional value than the original whole food. Examples of popular refined foods include white flour, breakfast cereals, potato chips and sugary drinks. These foods are severely lacking in nutrition and incredibly high in ‘empty calories’ and damaging additives.
How do you decrease your exposure to toxic chemicals in your food?
- Where possible buy certified organic foods which are grown in the absence of synthetic pesticides and fertilisers – a recent study by the University of Washington (v) that analysed levels of organophosphorus pesticides (a class of insecticides that disrupt the nervous system) in the urine of 39 suburban children 2 to 4 years of age found that concentrations of pesticide residues were one sixth as high in children who ate organic fruits and vegetables as in those eating conventional produce!
- If you can’t afford to get all organic then avoid the “Dirty Dozen”. This is a list of foods which are considered to have the heaviest chemical exposure (according to the Environmental Working Group (vi)) with 47 to 67 pesticides per serving – peaches, apples, capsicum, celery, nectarines, strawberries, cherries, pears, grapes, spinach, lettuce and potatoes. Many of these are thin-skinned items that we frequently eat unpeeled.
- Some non-organic fruits and vegetables have been found to have little or no pesticides (dubbed the “Clean 15″) – onions, avocados, sweet corn, pineapples, mango, sweet peas, asparagus, kiwi fruit, cabbage, eggplant, cantaloupe, watermelon, grapefruit, sweet potatoes, sweet onions.
- For great deals on fresh, organic food, visit your local organic farmer’s market. To find a market near you, simply google “farmer’s market” and your location. If you live in Sydney then you then you can also visit www.organicfoodmarkets.com.au/
(i) Schafer, Kristin. Nowhere to Hide: Persistent Toxic Chemicals in the U.S. Food Supply. San Francisco, CA: Pesticide Action Network, 2001
(ii) Heaton, Shane. Organic Farming, Food Quality and Human Health Report. British Soil Association, 2001
(iii) Niggli, Urs; Leifert, Carlo; Alföldi, Thomas; Lück, Lorna and Willer, Helga. Improving Sustainability in Organic and Low Input Food Production Systems. Proceedings of the 3rd International Congress of the European Integrated Project Quality Low Input Food (QLIF). University of Hohenheim, Germany, March 20 – 23, 2007. Research Institute of Organic Agriculture FiBL, CH-Frick, 2007.
(iv) Roehl, Evelyn. Whole food facts. Rochester, Vermont: Healing Arts, 1996
(v) Curl, C.L., R.A. Fenske, and K. Elgethun. “Organophophorus Pesticide Exposure of Urban and Suburban Preschool Children with Organic and Conventional Diets”. Environmental Health Perspectives 111, no 3 (2003): 377-82
(vi) Dellorto, D. Dirty dozen’ produce carries more pesticide residue, group says http://edition.cnn.com/2010/HEALTH/06/01/dirty.dozen.produce.pesticide/index.html June 1, 2010
Feeling sick or run-down? Try this nourishing recipe…
We’re heading into the colder months and it seems like people are falling down all around to colds, coughs and flu! I recently discovered this Magic Mineral Broth recipe (from One Bite at a Time by Rebecca Katz, The Inner Cook) and wanted to share it with you. It’s high in potassium and numerous trace minerals and will give you the perfect antidote to feeling rough and run-down! Although the ingredient list looks slightly daunting at first-glance, its a very quick, simple recipe that will provide you with a tasty, nutrient-rich vegetable stock. You can drink it like tea when you’re feeling ill or use it as a base for all your favourite soups and rice dishes.
The Ingredients:
All of the ingredients can be purchased from a supermarket or an organic store – with the exception of the Kombu. You can find this in most Asian Supermarkets and its also referred to as “Kelp”.
The Process
Rinse the ingredients and place them (apart from the salt) in a large stockpot. Fill the stockpot with filtered water until it’s about 4cm from the rim. Cover this and bring it to the boil. Once boiling, remove the lid and put the heat on low and simmer for 2 hours until you can taste the fullness of the vegetables. Then add the salt and stir it in.
Next strain the stock using a large coarse-mesh strainer into a heat-resistant container. Allow this to cool to room temperature before freezing in small containers. The broth can be frozen for up to 6 months in small airtight containers for every use.
Enjoy! To your health,
Alex