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Emma’s Book Booster: For the dieters & cleansers

Toxin Toxout
Written by the same two incredible researchers who wrote “Slow Death by a Rubber Duck”, this book focuses on how to get harmful chemicals out of your body and life. Using themselves as guinea pigs, they get in depth in their experiments and then provide steps you can take to reduce your body burden.

I loved the section on which detox methods actually work!

Fat Resistance Diet
Research shows that losing weight is not about counting calories in and calories out, it’s far more complicated than that. Leptin resistance is becoming more and more common in my clinic and this book delves into the research behind it. Leptin controls your metabolic rate; it is a natural fat loss hormone. But, just like insulin resistance, many people become leptin-resistant, putting them in a fat storage mode. There is a fat resistance diet that is interesting but it’s the research that I loved.

The Leptin Diet
I have done so much research on leptin resistance and how to treat it. Leptin controls appetite, energy and metabolic rate and communicates directly to your brain, telling us how much fat is in storage. This book highlights 5 easy lifestyle guidelines to help balance leptin.  A great and easy read that is a perfect start if you are struggling with weight loss.

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    Emma’s Book Booster: For the tired and sexually frustrated!

Emma’s Book Booster: For the tired and sexually frustrated!

The Sleep Diet
I am such a sleep advocate and see a huge link between poor quality sleep and weight gain. Sleep scientist, Dr Harrington delves into the research on sleep and nutrition and explains it all beautifully. If your sleep isn’t great or you are carrying a few extra kilos, this book is for you.  Ideal for the sleep deprived and those looking to lose weight.

In The Mood Again
The decline in hormones as we age has a huge impact on libido and sex life. Some of this decline can be prevented and this book looks into how. Written by two doctors that are experts in their field, it’s a fantastic read to look at all the options available. Ideal for anyone with a low libido.

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Emma’s Book Booster: For the stressed and anxious

The Pursuit of Perfect
Using research from the field of positive psychology, Ben shows us the optimal way to thinking about failure and success. For someone who is a reformed perfectionist, this book was profoundly liberating. To let go of perfection automatically reduced my stress and anxiety! I am now officially an “Optimalist” and I am much happier for it.’

Uncertainty
Uncertainty can be debilitating and can fuel anxiety. Jonathon Fields draws on leading-edge cognitive science to explore the world of uncertainty. Learning to make friends with this emotion can be truly liberating. Not only that, but Jonathon says that to learn how to use uncertainty to your advantage is the game changer . Another book covered in highlighter and scribbled notes, this is truly worth reading.

Is Your Life Mapped Out?
Dr Hamilton is a fun guy who talks about the power of the mind on the body. His books are fantastic but this one is particularly great. Looking at hard evidence, he discusses the balance between destiny and free will. His theory is that both can work simultaneously and he provides some practical strategies to use.

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By |December 17th, 2014|Health & Wellbeing|0 Comments

Emma’s Book Booster: For Foodies and Greenies

Slow Food Nation
This book was written by the founder of the Slow Food Movement, Carlo Petrini, a man who passionately loves food. In this book, he explains his movement of high quality foods, environmental sustainability and social justice. He wants a food system that is good, clean and fair. This is the era of moving away from fast food and the industrial food system in favour of a sustainable food system. It’s a brilliant read, both empowering and hugely passionate.  Ideal for foodies and greenies.

The Great Big Veg Challenge
This is the story of a 7-year old vegetable-phobic Freddie and his mother. She becomes super clever at identifying key strategies to help Freddie learn to love his vegetables. With the A-Z of vegetables and lots of yummy recipes, this is a beautiful book for any parent. The book is a result of Charlotte’s popular blog, The Great Big Vegetable Challenge.

The Root Cause
I treat so many clients for Hashimotos, an autoimmune thyroid condition. What I love about this book is that it looks into the underlying causes of Hashimotos – adrenal depletion, gut dysbiosis, inflammation and poor digestion. As a naturopath, this is exactly what I focus on! Izabella Wentz has written a user-friendly book that covers so many aspects of thyroid health, a must-read for so many people.

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Two Glasses of Wine can Change Your Hormone Levels!

I read some research the other day that I just had to share with you as it freaked me out a little. It was discussing the effects of alcohol on hormone levels and the snapshot is that only two standard drinks a day can increase your estrogen levels by up to 32%!
The study was a thorough one – 34 premenopausal women with a history of regular menstrual cycles were split into two groups. Group one consumed two standard drinks every day for three months, then no alcohol for three months. Group two did it the other way around. All their food was provided in order to make sure their weight stayed the same over the study period.
After three months of daily alcohol intake the average change was:

Day 12-15 (ovulatory phase) – plasma estrone was up by 21%, plasma estradiol was up by 28% and 24 hour urinary estradiol had increased by 32%

Day 21-23 (luteul phase) – all types of estrogen were elevated by 15% or more

This is astounding and very confrontational! I enjoy a glass of wine and now I need to rethink it. I know that long term research has shown an increased breast cancer risk for women who drink moderates amounts of alcohol.
Bad news with the festive season upon us!!
References
http://jnci.oxfordjournals.org/content/85/9/692.long
http://www.ncbi.nlm.nih.gov/pubmed/8478958

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Is Your Tupperware Container Giving You Hell?

After attending a recent seminar on Female Hormonal Disorders I delved into the current research into plastics and the chemicals found in them.  The World Health Organizations calls them endocrine-disrupting chemicals and in 2012 stated “disease risk from EDC’s may be significantly underestimated.” There are more than 800 chemicals that disrupt hormone function and the vast majority have never been tested.

These chemicals are most dangerous during developmental periods: conception, pregnancy, early childhood, puberty, and menopause.
They are associated with cancers, behavioral and developmental issues, early puberty and fertility problems.

An EDC is a chemical found outside the body that mimics or alters the endocrine (hormone) system and causes health problems in a person, their offspring and even future generations. Endocrine disrupters exert their effect at levels far below what is considered to be harmful. It is the timing and duration of exposure and not the dose that determines what impact these chemicals have on the body. Often, these health problems don’t become apparent until years down the track.
A 2012 report release by the World Health Organisation1 says many endocrine-related diseases and disorders are on the rise across the world, including low sperm count in men, the incidence of genital malformation such as non-descending testes in baby boys, adverse pregnancy outcomes such as low birth weight and pre-term bubs, behavioral disorders associated with thyroid malfunction, endocrine-related cancers (breast, endometrial, ovarian, prostate, testicular and thyroid), obesity and type 2 diabetes.
EDCs were discussed at the International Congress of Andrology held in Melbourne in 2013 and in particular the link between these chemicals and the negative impact on male fertility and testicular cancer. 
In the last 12 months the amount of research papers published on this topic has doubled! A recent […]

Is the Paleo Diet Killing Our Environment?

The Paleo diet is extremely popular and so many clients tell me they are eating “Paleo.” My first question is always, “tell me what you mean by Paleo?” as, like any diet, there are a 1001 bastardised forms. And the biggest belief is that Paleo equates to high meat consumption – for breakfast, lunch and dinner.
In fact, a true Paleo diet avoids grains, legumes and dairy so if you are eating any of those, then you are not technically eating Paleo.
Let’s have a look at this concept of high meat consumption in more depth. The premise that our ancestors ate a lot of meat is a contentious one. More likely, meat was eaten in smaller portions than most Paleo dieters believe. Amongst eggs, fish, berries, nuts, seeds, fruits and other plant based foods, meat was in the minority. So hold the Paleo sausage feast for breakfast and think again.
When you look at where we came from in an evolutionary way, we were once primates. And interestingly, we still share the closest gut bacteria to our furry friends. And primates don’t eat much meat. Have I got you thinking yet?
Pros of the Paleo Diet

It cuts out all gluten. You must know by now that I am not a fan of gluten and the research backs me on this one
Promotes meat derived from grass fed animals – this will have a lower omega 6 level. Omega 6 is inflammatory and you want to avoid too much of it.
Fibre rich – the consumption of lots of fresh vegetables will provide a fantastic fuel source for your gut bacteria
Encourages nose to tail eating – using the whole animal instead of simply choice cuts
Cuts out processed foods such as […]

6 Foods You Need To Eat Daily!

Following on from my last blog “6 Foods You Should Never Eat” which received a lot of feedback, here is my list of 6 foods to make sure you eat every single day. I am always asked by my clients what I eat and these feature all the time. Food really is medicine and by eating to support your health, you will save a lot of heartache, time and money in the long term.

Fermented foods – to optimise your gut health, add in some Kim chi, kefir or kombucha to your diet. All these foods contain both pre and probiotics to help keep the right balance between good and bad bacteria in our gut. Research has shown that a healthy gut is essential for reducing the risk of cancer, autoimmune disease and diabetes.

Avocado – a delicious bounty of anti-inflammatory essential fatty acids, which form the building blocks for healthy hormones. Avocado is also packed with vitamin E which helps your skin stay smooth, supple and wrinkle free

Asparagus (when in season such as now!) -1 cup contains 65% of your daily folate requirements, which gives you boundless energy! A natural diuretic, asparagus is perfect for bloating and fluid retention, especially around PMT. Asparagus is rich in prebiotic fibre, which helps to keep your gut microbiome happy.

Quinoa – high in the relaxing mineral magnesium, quinoa contains all nine essential amino acids making it the perfect protein hit. A seed and not a true grain, quinoa has high nutritional value. High in magnesium, iron, Vitamin B3 – B6 and phosphorus to supercharge your day!

Organic foods – if you have access to them optimise your nutrition with organic food. It has more flavour, a higher nutritional template and less […]

6 Foods You Should Never Eat!

I was recently asked by a journalist what were the foods that I would avoid and it really had me thinking. What are the foods that would never touch Sophia’s lips, what foods do I shun? Well let me tell you my tip 6 and the reason behind it!
Gluten – putting the current “gluten free’ fad aside I would definitely avoid it, especially if you have an autoimmune condition. Research shows  gluten promotes the release of a compound called zonulin, which regulates how permeable your gut lining is. Zonulin is the link between leaky gut and eating too much gluten .
Sugar – highly inflammatory and acidic, sugar feeds the pathogenic bacteria in your gut and causes gut dysbiosis.
Commercial cooking oils – this includes corn oil, soybean oil, canola oil, safflower oil and sunflower oil. These are too high in omega 6 essential fatty acids, which need to be in balance with omega 3 essential fatty acids. The ideal ratio is 2:1 but for most people it’s at an unhealthy 16:1. This imbalance fuels inflammation in all your cells.
Low fat dairy – when you remove the fat, you are also taking out the fat soluble vitamins and minerals such as vitamin D, Vitamin E and Vitamin A. Most low fat dairy products have too much sugar to compensate the lack of flavour! Look for under 5g of total sugar per 100g.
Additives – although essential for the long life storage of foods, additives have many detrimental side effects – from asthma, to eczema to behavioural issues. Ditch the additives and chose more fresh whole foods instead.
Swordfish and shark – as they are big fish at the top of the aquatic food chain, they accumulate heavy metals, […]

Are You Failing Your Bones?

When it comes to bone health, I recently did some research to see if Sophia and I were eating enough calcium. We don’t eat any cow’s milk dairy as we are both highly intolerant.
Wear and tear on our bones happens as we age and the ability to maintain strong bones is dependent on a few things. Specialized cells called osteoclasts breakdown areas of weakened bones while osteoblasts remodel the bone with new material. Believe it or not, this process occurs every 3-4 months!
As we age, the osteoclasts start to work harder than the osteoblasts and bone strength starts to decline. Due to less digestive enzymes being released as we age, we also absorb less calcium from the diet. A double edge sword, which can result in osteopenia, or thinning of the bones.
So how much calcium should you be eating every single day? 1000mg for women or 1300mg calcium for pregnant and menopausal women. Have a go at this nifty calcium calculator to see just how much calcium you are having.
Partners in Crime
Vitamin D is crucial to be able to absorb dietary calcium in the gut. And vitamin D also helps your body to get calcium into the bones, instead of it floating around in the blood and ending up as calcium deposits on arteries and joints.
Vitamin K2 is incredibly important to help keep bones strong. In Japan, K2 is used to treat osteoporosis and there is good research to show that it can reduce fracture rates and increase bone mineral density in postmenopausal women.
How much do I need to eat every day?

Here is a snapshot of how much you need to be eating daily to meet your calcium requirements.

Up the duff for me – 100g canned […]

How to Heal Your Adrenals Naturally

How to Heal Your Adrenals Naturally

Adrenal fatigue is one of the most under diagnosed illnesses in western society. Download a copy of my free ebook to learn about the symptoms and how to heal your Adrenals naturally.

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