With all the negative press surrounding fat it’s hard to believe that certain fat can help us lose weight, but it’s true! Did you know there are a number of different types of fat, each of them conducting different roles in our bodies?
Some of these fats are not our friend and you need to limit them (i.e. the fat that causes obesity known as white fat). But some fat is on your side and can contribute to helping you maintain a healthy weight, regulating blood sugar levels and increasing insulin sensitivity.
The good fat is known as brown fat or Brown Adipose Tissue (BAT). Brown fat is different to white fat in that it has the ability to burn, rather than store, energy. It does this by directing energy to generate heat. It burns energy to keep us warm, resulting in an increase in our metabolic rate, which ultimately helps to shed the kilos.
While it was originally thought brown fat was only present at birth, studies have found that brown fat in humans’ remains metabolically active throughout child and adulthood. Interestingly it is switched on, in response to exposure to cold conditions. Brown fat is activated as soon as temperatures fall below 27-31 degrees. However, the function of brown fat is impaired by factors including obesity, aging and diabetes.
Because of the link between active brown fat and weight loss, it is unsurprising that it’s a huge focus as a possible solution to the obesity epidemic. However, so far the safety of a pharmacological drug to increase brown fat is yet to be confirmed.
During Community Cleanse we focus on fat loss and I use specialised technology to assess body composition. That way we can target fat […]
The Skinny on Brown Fat
GalleryEmma’s Book Booster: For the emotionally intelligent
Blink
This book changed the way I think in so many ways. Malcolm Gladwell, a prolific thinker, delves into how a snap judgment can be far more effective than a cautious decision. I run on my gut feeling all the time, but to read the research and case studies was a game changer.
Ideal for everyone!
Emotional Intelligence
Emotional intelligence is more important than IQ and although shaped by childhood experience, emotional intelligence (EI) can be strengthened. The fast growing world of EI research is explored and I felt so much more aware after reading this book! I looked out for ways to improve my emotional intelligence and become more adept at this critical skill. Overall, it was incredibly valuable as it changed who I was.
Mindset
Written by one of the most quoted psychologists around, Dr Carol Dweck, this book explores the power of your mindset. Looking at fixed or growth mindsets, this book reveal how to foster learning and nurture resilience. Despite the big topic, Mindset is an easy read.
Flow
Psychologist Mihaly explores the happy state of mind called Flow, the feeling of complete engagement in a creative or playful activity. Looking at so much research, you will learn what really motivates people.
The Brain That Changes Itself
The world of neuroplasticity is endlessly fascinating for me. This book delves into the research and incredible real stories of how the brain is able to change its structure and function. Human potential is incredibly inspiring and you will find this book changes the way you look at human nature.
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GalleryEmma’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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GalleryEmma’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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GalleryEmma’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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GalleryEmma’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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GalleryTwo 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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GalleryIs 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 […]
GalleryIs 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 […]
Gallery6 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 […]
