Health & Wellbeing

A healthy gut may well be the hidden key to weight loss

 
Key message: Studies have shown that ‘bad’ bacteria in your gut can increase your appetite and slow down your metabolism, contributing to weight gain.

Action point: Take a broad spectrum high strength probiotic every morning when you get up to help innoculate your gut with beneficial bacteria
 
Can’t shift those kilos? Your gut may be the problem.
But I’m not referring to the size of your waistline. I’m talking about the tiny residents that make up 90 per cent of our living cells – microbes.  Researchers are now beginning to understand the extent of gut flora’s role in gut health and obesity.

Studies have shown that ‘bad’ bacteria in your gut can increase your appetite and slow down your metabolism, contributing to weight gain. They may also be responsible for other health problems such as diabetes.

A 2010 study found that mice without a protein known as toll-like receptor 5 (TLR5) in their gut gain excessive weight and develop full-blown diabetes and fatty liver disease when fed a high-fat diet (1).

TLR5 is important for ‘policing’ the bacteria in your gut. Without TLR5, bad bacteria can get out of control. It was found that these bad bacteria produced a low-grade inflammation in the mice, causing them to eat more and develop insulin resistance.

But that wasn’t the researchers most intriguing discovery. Even more interesting was what happened when they transferred the gut flora from the overweight (TLR5-deficient) mice into the guts of skinny mice. The skinny mice immediately started eating more and eventually developed the same metabolic abnormalities the overweight mice had.

In other words, obesity and diabetes were “transferred” from one group of mice to the other simply by changing their gut flora.

But there’s good news – the reverse can also be […]

By |June 13th, 2015|Gut health, Health & Wellbeing, Research, Weight Loss|0 Comments
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Thyroid Health: Part 2

Emma’s Top Tips for Thyroid Health
As we discussed in Thyroid Health: Part 1, taking care of your thyroid health is essential to gaining optimal health.  There are steps we can take to help foster healthy, balanced thyroid function.

Here are my top tips for thyroid health:
Top up on selenium
Studies have shown that selenium is beneficial to thyroid function. For example, researchers have found that selenium supplementation during and after pregnancy significantly reduces thyroid inflammation and the incidence of hypothyroidism 1.

According to a 2014 Australian Health Survey, three per cent of males and six per cent of females aged two years and over did not meet their requirements for selenium intake. Amongst those 71 years and over, approximately one in 10 had inadequate selenium intakes (12 per cent of males and 10 per cent of females) 2.

The main food sources of selenium in Australia are meat, poultry and game products; cereal products, fish and seafood 3. Brazil nuts are also a good source of selenium. Eating just three a day is enough to boost your selenium levels.
Supplement with a wholefood iodine source

Iodine is an essential nutrient required for the production of thyroid hormones, which is important for normal growth and development— especially the brain. Researchers have found that increased iodine intake during pregnancy in iodine deficient mothers results in improved infant weight and length.  Iodine during pregnancy is essential for the production of the maternal thyroid hormones, which are essential to support normal development of the baby 4.

Foods high in iodine include seafood, seaweed and good quality salt.
Include thyroid-friendly foods in your diet
Thyroid-friendly foods include apricots, dates, egg yolk, parsley, potatoes, prunes, raw seeds, whole grain, fish, chicken, raw milk and cheeses, asparagus, sunflower seeds, olive oil, whole […]

By |June 6th, 2015|Health & Wellbeing, Nutrition, Research|0 Comments
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Emma’s Empirical Evidence (part 2): Gut health

In this 6-part series, I look into some recent science in the field of health and wellness. As a clinical naturopath I read so much research and want to share with you some highlights. Happy Reading!
Zonulin and Leaky Gut
The small intestine is protected by a protective barrier that keeps toxins and nasty bacteria/parasites out of the body. The permeability of this barrier is regulated by a protein called zonulin.
Researchers have found that a high concentration of zonulin leads to a “leaky gut”, something that I treat every day in clinic. The BIG news is that after they followed a gluten-free diet, antibody levels of patients went back to normal. This study reveals how restoring the zonulin-dependent intestinal barrier function can heal and protect against immune, inflammatory and neoplastic disorders. Read more

Zonulin is Related to Insulin Resistance
Speaking of zonulin, this study found that people with higher zonulin levels had higher inflammation levels, a higher BMI, higher fasting insulin and higher cholesterol! This suggests that there is a close relationship between intestinal permeability and obesity-associated metabolic disturbances in humans. In other words, insulin resistance caused by obesity may lead to a leaky gut! Read more

Probiotics and Prebiotics May Reduce Inflammatory Symptoms
This study provides a thorough investigation into intestinal microbiota, immunity, gut dysbiosis and inflammation. It concluded that using probiotics and prebiotics can alleviate the symptoms of inflammatory diseases. Specifically, encouraging the population of good bacteria in the gut can help push out the bad guys. This is why I recommend drinking kombucha and eating fermented foods on a daily basis, especially if you have food intolerances.

Fermented Foods are Beneficial for Human Health
If you need more convincing, here’s a study that found that the probiotic qualities of […]

By |June 5th, 2015|Gut health, Health & Wellbeing, Nutrition, Research|0 Comments
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Thyroid Health: Part 1

Thyroid disorders affect almost 500,000 Australians 1. According to the Better Health Channel, around 1 in 20 people will experience some form of thyroid dysfunction in their lifetime 2.

Despite them being so common, there are still many people who are unaware of the importance of the thyroid gland and what causes thyroid dysfunctions.

To coincide with Thyroid Awareness Week (June 1-7), we’ve put together a host of useful information about this small but important gland.

 

Key message: Taking care of your thyroid is essential to supporting optimal health.
Action point: Read part two of  ‘Thyroid Health’ for my top tips for fostering healthy, balanced thyroid function.

 

A Small Gland with Big Responsibilities
The thyroid gland – a small butterfly-shaped gland in the neck – has big responsibilities.

The thyroid gland is one of the largest endocrine (hormone-producing) glands in the body. It manufactures two hormones; triiodothyronine (T3) and tetraiodohyronine (T4). Thyroid hormones are responsible for controlling the basic activity of each cell in the body, including metabolism, growth and development.

The main function of thyroid hormones is to convert the calories in food into useable energy for the body. These hormones also help control body temperature, progesterone levels, heart rate and help regulate the production of proteins. If thyroid hormone levels drop below normal levels, metabolism inside your cells slows down and energy levels drop. If thyroid hormone levels become too high, metabolism and all body processes speed up.

Excess stress and nutrient-deficient food can adversely affect the thyroid gland, and lead to conditions such as hyperthyroidism (too much) or hypothyroidism (too little) hormone production.

Symptoms of thyroid dysfunction include, but are not limited to, exhaustion, constipation, depression, hair loss and, in women, heavy menstruation. Many women develop antibodies against their own thyroid, and this can be the start […]

By |May 30th, 2015|Fertility, Health & Wellbeing, Research|0 Comments
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Do You Have A Food Allergy or Intolerance?

Food allergies are increasing at an alarming rate. Did you know that Australia has one of the highest reported incidences of food allergies in the world? Today, 1 in 10 babies born in Australia will develop an allergy to food.
Food intolerance is even more prevalent, with surveys indicating that 25% of Australians experience symptoms of a food intolerance. In clinic I successfully treat so many clients for food intolerances and they always feel so much better afterwards.
Both allergies and intolerances are extremely common, but what is the difference between food allergy and food intolerance? They sound as though should be very similar in meaning though they are in fact very different.
Food Allergies
It involves the immune systems reaction to a food which forms IgE antibodies. The immune system responds to the protein in a food that it mistakenly registers as a threat to the body. This reaction often presents itself with immediate symptoms such as itchiness, rashes, and swelling. Other symptoms can include

low blood pressure, dizziness, faintness or collapse
swelling of the lips and throat, nausea and feeling bloated
diarrhoea, and vomiting
dry, itchy throat and tongue, coughing, wheezing and shortness of breath and a runny or blocked nose
itchy skin, hives and sore, red and itchy eyes

A food allergy can also be so severe that it triggers anaphylaxis, which if left untreated, can be fatal. There are more than 170 different foods that are known to have triggered an allergic reaction. Generally the most common are:

Crustaceans
Milk
Eggs
Fish
Peanuts
Sesame seeds
Tree nuts and,
Soybeans

There is currently no cure for food allergies, and the only way to prevent a reaction is by avoiding those foods.
Food Intolerance
Unlike a food allergy, a food intolerance is generally not life threatening. It involves the inability to digest a […]

By |May 18th, 2015|Children, Health & Wellbeing, Naturopathy, Nutrition, Research|0 Comments
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Emma’s Empirical Evidence (part 1): Nutritional foods

In this 6-part series, I look into some recent science in the field of health and wellness. As a clinical naturopath I read so much research and want to share with you some highlights. Happy Reading!
The World’s Richest Source of Vitamin C!
Eating foods rich in Vitamin C will help stave off colds and flu in cold weather. The Kakadu Plum, also known as Billy Goat Plum or Gubinge, has been identified by scientists as the world’s richest source of vitamin C. The Kakadu Plum contains 3,000mg of vitamin C per 100g of fruit. To put this in perspective, a 100g orange contains roughly 53g of vitamin C. We would have to eat 56 oranges to match this! Read more >

Seaweed Promotes Health, Beauty and Longevity
This study looks into the potential role of marine algae (seaweed) on female health, beauty and longevity. Seaweed is a fantastic source of nutrients that are not just great for boosting immunity and protecting against illness, they will also leave you looking and feeling gorgeous!
Sea vegetables are packed full of nutrients and minerals like iron, iodine, calcium, Vitamin A, B, C, manganese and magnesium. Sea vegetables are great for your teeth, bones, hair, skin and nails and help to keep your thyroid in good health. Read more >

How Food Can Help Protect Against Breast Cancer
Certain foods can act as “aromatase inhibitors” – aromatase is an enzyme, which converts androgens into estrogen. Synthetic aromatase inhibitors are used to treat breast cancer in postmenopausal women.
This study talks about the search for new aromatase inhibitors that don’t have the nasty side effects of the synthetic version – yes there are natural compounds, and they are found in certain foods! By adding these therapeutic foods to […]

By |May 1st, 2015|Health & Wellbeing, Nutrition, Research|0 Comments
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How to Easily Give Your Child a Supplement

I posted the blog article below nearly 18 months ago and wanted to update you. Over the last year Sophia has been through an extensive gut protocol as she had Strep gut, a parasite and consequently gut dysbiosis. This was causing her terrible constipation and no matter what she ate, her bowels weren’t getting better. After extensive stool testing with Bioscreen Medical we were able to identify her bacterial colony counts. And it was astounding – no Lactobacilli despite taking this probiotic every day!
I have long held the belief that gut health is at the seat of both chronic disease and optimal wellbeing. Despite all my efforts to keep Sophia well, we weren’t getting good results until I looked further into her gut health. With the intensive protocol complete, Sophia no longer suffers constipation and she is no longer getting tired patches.
Throughout all of this, jelly vitamins have been a staple. I now use a tablespoon of Great Lakes gelatin for every 250ml liquid, its the only one that is clean and free from nasty chemicals. I also use chemical free Hoppers food colourings to make them colour coded. Toddlers are so visual and Sophia loves this part! This week I am using some herbs in Sophia’s jelly vitamins to help clear a residual cough. Every day she has three which can contain anything from vitamin D to zinc to probiotics. All I know is that without them, I wouldn’t be able to get half of the supplements in!
Key Message – Using jelly vitamins as a vehicle for herbs and supplements is super easy!
Action Point – purchase some Great Lakes Gelatin, a silicon mini muffin tray and some  Hoppers food colouring and get started!       […]

By |April 13th, 2015|Children, Gut health, Health & Wellbeing, Naturopathy, Nutrition, Recipes|0 Comments
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Woolworths Menu Plans – Disclaimer

As I am sure you know, I used to be the expert Nutritionist for the Woolworths Baby & Toddler Club. This was a fantastic platform for me to share my knowledge with thousands of mums across Australia. Many of you have stayed in touch, joined me on Community Cleanse, chatted to me on social media or cooked meals from Sophia Eat’s. I feel it is an absolute privilege to be a voice for optimal health – both for children and adults. I take it very seriously as people read what I write, listen to what I say, and then follow my advice.
It has come to my attention there are menu plans circulating that have been “written” by me. Until this week, these menu plans were up on the Woolworths Baby & Toddler Club website and included in member emails. They include:

7 day health meal plan for busy mums
7 day weaning plan
7 day meal plan for new dads
7 day pregnancy meal plan
7 day conception meal plan for him
morning sickness meal plan

Let me clarify very clearly – I wrote the original menu plans but the ones recently in Member emails and on the Woolworths Baby & Toddler Club were amended by “Woolworths nutritionists”. In these amended menu plans you will find ingredients that I NEVER WOULD RECOMMENDED. For example margarine (in the pregnancy meal plan of all things!), low fat custard, low fat yoghurt, low fat milk, low fat milk, low fat ricotta.

If you have been following me for a while, you would know I do not recommend such toxic (margarine) and low nutrient based foods (low fat = fat soluble nutrients are removed and usually sugar added). For those of you that followed any of these plans in […]

By |April 2nd, 2015|Health & Wellbeing, Nutrition, Preconception & Pregnancy, Recipes|0 Comments
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How To Heal a Broken Bone

Last Thursday I did something so crazily stupid. I walked past the couch, caught my foot on the edge and stubbed my toe. Damn that hurt! But I didn’t think too much of it, just sat down and started working. An hour or so later, I stood up to get a glass of water and OUCH the pain was bad. It was then that I realised I had done something bad to my foot.
After a quick doctors visit, an Xray and then back to the doctors it was confirmed – broken little toe and the instructions “just dont use your foot”. That’s a little hard as I am mum to a very active toddler and run a busy company. For me it wasnt an option to wait 4 weeks until I could get back into action! Check out my Xray – can you see the angle of the little toe at the top?
I then thanked the Universe that I am a naturopath and have so many healing modalities at my fingertips.

First port of call was straight to the homeopathic kit to make up some Arnica. This miracle remedy I have used so many times over the years and even Sophia asks for her “nica” when she bumps herself. It is very effective at reducing soft tissue injury and bruising. I think every household should have Arnica in their first aide kits, for both internal use in the form of drops or external use in the form of a cream.
The other homeopathic I made was Symphytum, which comes from the herb Comfrey. Back in the old days, Comfrey was also known as knit bone or bone set which gives you a good idea of what […]

By |March 16th, 2015|Health & Wellbeing, Naturopathy, Nutrition|0 Comments
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Mumma’s – Do you want your sanity back?

 A study released in the Journal of Pediatrics in January this year has shown that specific probiotics can improve colic in babies. I don’t know about you, but when a baby cries endlessly and you are doing everything in your power to help them, it is awful. Your heart breaks, tears roll down your face and you feel so damn helpless.
Colic affects nearly 40% of babies and is defined as crying for more than three hours (OMG!!) each day or more than three days in a week. I think I would go insane if my newborn was crying this much – oh that’s right, I DID!!!
This study looked at 52 breast fed bubbas – half were given the probiotic strain Lactobacillus reutieri and half were given placebo for 21 days. By the end of the 21 days, the bubs receiving the probiotics had 50% reduction in crying time compared to the placebo group. UNBELIEVABLE!!!
I don’t want to sound dramatic, but that 50% improvement could be the difference between totally losing the plot and getting post natal depression or not. I work with so many tired, exhausted mummas and I know this research will now be part of my clinical protocols. It will make an enormous difference to their experience of motherhood. My early motherhood days are clouded with darkness, bone aching fatigue and loneliness. If Sophia had cried 50% less I think it would have be so incredibly different.
Please pass this blog onto any Mumma you know!
Reference:
http://www.ncbi.nlm.nih.gov/pubmed/25444531

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By |March 12th, 2015|Health & Wellbeing, Infant Sleep, Preconception & Pregnancy, Research|0 Comments
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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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