Weight Loss

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    Did you know WHEN you eat is more important than WHAT you eat?

Did you know WHEN you eat is more important than WHAT you eat?

Key message: Confining kilojoule consumption to an eight-to-12 hour period – as past generations did – might stave off high cholesterol, diabetes and obesity.

Action point: If you want to lose weight in a healthy way, join me for my next Community Cleanse, kicking off August 23rd.. Time-restricted feeding is included in Level 2 of Cleanse and I will give you not only menu plans but also an eBook with easy step-by-step instructions. http://www.emmascommunitycleanse.com.au/
 

Do you believe that the only reliable way to lose weight is to make sure calories ‘out’ are greater than calories ‘in’?

Well, think again. Recent research by The Salk Institute for Biological Studies suggests that how many calories you eat is not as important as when you eat them.
Time-restricted feeding
Back in 2012, researchers found that most of the health problems mice get from eating a high-fat diet could be eliminated if they only ate during an eight-hour period. Mice given all-day access to the same food consumed the same number of calories but were much fatter and in poorer health 1.

Now researchers from the same lab have found that restricting the time of day when you eat has the potential to offer additional and substantial health benefits. When you eat can even reverse obesity and diabetes, at least in mice.

To further explore the possible therapeutic potential of time-restricted feeding (TRF), recent Salk research applied a number of time-restricted feeding/fasting regimes, including a totally free feeding regime, to a number of different situations. This included where the subject mice suffered pre-existing obesity, where the diets were varied – eg high fat, high fructose and high fat plus high fructose – and where the duration of feeding time was varied 2.

The researchers confirmed the […]

By |July 25th, 2015|Health & Wellbeing, Nutrition, Research, Weight Loss|0 Comments
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The hidden way that junk food is making you fat

Key message: Junk food can destroy the good gut microbes in your body that help you keep thin.

Action point: Restrict your intake of fast foods and include foods in your diet that encourage the growth of good gut bacteria. These include yogurts, root vegetables, nuts, olives and high-fibre foods.
 
Want another reason to not eat junk food? New research shows fast food kills off the bugs that make you thin.
Leading academic and author of the new book The Diet Myth: The Real Science Behind What We Eat, Professor Tim Spector believes he has uncovered a vital piece of the puzzle that could help explain our rising obesity epidemic.

Spector, who is professor of genetic epidemiology at King’s College London, researches the link between microbes, food and health.

During his research, he experimented with several unusual diets and recorded their effects on gut microbes. In one experiment, he enlisted the help of his son, Tom who agreed to a diet of fast food, including sweetened carbonated beverages, for 10 consecutive days. The researchers then tracked the microbes by collecting stool samples before, during and after Tom’s diet, and sent them to three different labs to check consistency.

Apart from the intensive diet making him feel temporarily ill, the results all told the same story: Tom’s community of gut microbes had been devastated.

The clearest marker of an unhealthy gut is losing species diversity and after just a few days Tom had lost an estimated 1,400 species – nearly 40 per cent of his total. The changes persisted and even two weeks after the diet his microbes had not recovered.

This is bad news, according to Spector, who said this loss of good microbes could affect the body’s metabolism and immune system. […]

By |July 18th, 2015|Gut health, Health & Wellbeing, Nutrition, Research, Weight Loss|0 Comments
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Skipping meals increases abdominal fat

Key message: Skipping meals is counterproductive and results in more fat gain.

Action point: Weight loss, if attempted, should be achieved by a diet involving small, regular meals spread evenly throughout an entire day.
In today’s busy world, when our ‘plates are too full’, many of us respond by skipping meals. While this may seem like a way to lose weight, think again.

According to a new study, this may backfire and actually increase belly fat.

A research team from the Ohio State University in collaboration with Yale researchers attempted to understand the impact different eating schedules had on mice.

Some of the mice were allowed to nibble throughout the day, while others were put on a restricted diet where they were fed just once every 24 hours.

The study, published in the Journal of Nutritional Biochemistry, found that the dieting mice tended to gorge their daily allotment of food all at once – the equivalent of fasting most of the day and then binging on a big meal.

The results showed that the mice included in the group that only received their food once every 24 hours, in a single meal, put on more fat in their abdomens. They also developed insulin resistance – an indicator of prediabetes.

What’s more, the gorging behaviour developed by the mice on the restrictive diets did not end once they began receiving proper amounts of calories.

 
The yo-yo effect
While those on the restricted eating plan initially lost weight, they gained it back when more calories were restored to their diets. This is a pattern that many human dieters will find all too familiar.

Weight cycling – or the yo-yo effect – is the repeated loss and regain of body weight. It has been shown to have harmful effects on […]

By |July 11th, 2015|Health & Wellbeing, Research, Weight Loss|0 Comments
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    Emma’s Empirical Evidence (part 3) – Weight loss: part A

Emma’s Empirical Evidence (part 3) – Weight loss: part A

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!
A healthy gut may hold the key to weight loss
In a recent study, researchers found that a person’s gut microbiome affects their metabolism and contributes to obesity.
Researchers from the UK studied 416 twin pairs and sequenced the genome of microbes found in more than 1000 fecal samples. They report that identical twins have gut microbiomes that are more similar than those of fraternal twins.
The investigators identified a relatively unknown family of organisms called Christensenellaceae, which is more common in the guts of individuals with low body weight. Moreover, when the investigators transplanted the specific microbes into mice, they found that these “skinny microbes” protected against weight gain. Read more
Reference: Goodrich, Julia K. et al. (2014) Human Genetics Shape the Gut Microbiome. Cell, Volume 159, Issue 4, 789 – 799.

Foods for gut health
Believe it or not, cheeses can balance out your gut flora. Researchers have found that that cottage cheeses and soft fermented cheeses like gouda, some cheddars, and parmesan are all often packed with probiotics, similar to Greek yogurt. So go out of your comfort zone and experiment with European cheese. Your gut flora may thank you. Read more
Reference: Zheng H et al (2015) “Metabolomics Investigation To Shed Light on Cheese as a Possible Piece in the French Paradox Puzzle”. Journal of Agricultural and Food Chemistry. 63 (10), pp 2830–2839 .

Vitamin D could help you lose weight
Researchers at the University of Milan recruited 400 obese or overweight adults who were split into three groups – those who took […]

By |July 3rd, 2015|Nutrition, Research, Weight Loss|0 Comments
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Could taking vitamin D help you lose weight?

 
Key message: Taking vitamin D supplements can aid weight loss in obese and overweight people who are deficient in the vitamin.

Action point: Check your vitamin D levels with your health practitioner and then use this trusty app to track your vitamin D levels! http://dminder.ontometrics.com/

 

If you’re trying to lose weight, getting a healthy dose of vitamin D could help.

Vitamin D – also known as the ‘sunshine vitamin’ – is vital to strong bones and teeth and a healthy immune system.  It is also especially important for menopausal women. As women get older, their bodies lose the capacity to activate vitamin D, which can increase the risk of osteoporosis.

Now researchers have linked low levels of vitamin D to obesity.
A new study warns that people who have low levels of vitamin D are more likely to be obese or overweight 1.

Researchers at the University of Milan recruited 400 obese or overweight adults who were split into three groups – those who took no supplements, those who took 25,000 vitamin D units a month, and those who took 100,000.

All participants were put on the same balanced, low-calorie diet.

A significantly greater weight decrease and reduction in waist circumference was observed in both groups that took the supplements.

Those who took 25,000 units lost an average of 3.8kg, while the figure was 5.4kg for the 100,000 unit group and 1.2kg amongst those who took no supplements.

The study authors said:
“The present data indicate that in obese and overweight people with vitamin D deficiency, vitamin D supplementation aids weight loss and enhances the beneficial effects of a reduced-calorie diet.

“All people affected by obesity should have their levels of vitamin D tested to see if they are deficient, and if so, begin taking supplements.”
As most […]

By |June 20th, 2015|Health & Wellbeing, Nutrition, Research, Weight Loss|0 Comments
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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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The Skinny on Brown Fat

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 […]

By |January 9th, 2015|Community Cleanse, Research, Weight Loss|0 Comments
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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 […]

By |November 15th, 2014|Health & Wellbeing, Paleo, Preconception & Pregnancy, Research, Sustainable and Green, Weight Loss|0 Comments
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Leptin – the Missing link for Weight Loss and Mojo

Let me tell you, leptin kills Mojo and is a huge factor in resistant weight loss! I am seeing more and more leptin resistance in clinic and its something that I have researched extensively. Let me give you the low down on this hormone.
Leptin is a hormone made by our fat cells. Once leptin is released from fat stores it enters the blood and travels to the brain, telling the hypothalamus how much fuel you have on hand. Your brain then determines how fast to run your metabolism, based on how much leptin is produced. Your brain relies on leptin to determine not only your state of overall nutritional and fuel reserves but also how fast or slow to run your metabolism.
If your leptin levels are low, it means eat more. When you’ve eaten enough, leptin levels rise, your brain registers your fuel reserves are full which triggers a satiety signal. We then burn calories at a normal rate. When leptin levels are low your brain thinks there is a famine and your body enters fat storage mode and it slows down your metabolism, increases food cravings and causes feelings of lethargy. Your body doesn’t understand that there is actually food available!
Many people make too much leptin in their fat cells, as they simply have too many fat cells. This should tell your brain to burn more fat for energy. But too much leptin causes a traffic jam and blocks the leptin receptors, resulting in leptin resistance. Basically your brain isn’t getting the leptin message and you remain in fat storage mode. This will affect your metabolism and disrupt thyroid function. The main cause of leptin resistance is inflammation – whether that is due to […]

By |October 16th, 2014|Community Cleanse, Gut health, Hormones, Mojo, Naturopathy, Weight Loss|0 Comments
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Estrogen Dominance Explained

Do you experience:

   Heavier than usual periods?
   Irregular or long cycles?
   PMS?
   Menstrual headaches?
   Breast tenderness?
   Weight gain on thighs and hips?
   Irritability?

Then you may be experiencing estrogen dominance! Let me give you the low down on this hormone imbalance.
Estrogen is produced in the ovaries where it regulates the menstrual cycle and is a pro-growth hormone. It is responsible for the endometrial lining becoming thick and stimulates the maturation of the follicle in the ovary. For the average non-pregnant, non-menopausal woman, she secretes between 100-200mcg of estrogen daily. There are 3 different types of estrogen: estrone (E1), estradiol (E2) and estriol (E3) and ideally the ratio of these different types is 15/15/70.
Progesterone protects us from the growth effects of estrogen and it is made from the base product of cholesterol. Progesterone is made primarily in the ovaries by the corpus luteum but after ovulation, the adrenal glands also produce progesterone. This supports a possible pregnancy and helps the embryo to implant into the endometrial lining. The average non-pregnant, non-menopausal woman produces around 20-25mg of progesterone each day.
Estrogen and progesterone have a balancing effect on each other for example estrogen increases body fat while progesterone helps fat to be used for energy. Another example is estrogen increases fluid retention while progesterone is a natural diuretic. For most women, hormone imbalance occurs as estrogen begins to dominate progesterone. Progesterone production declines by around 75% by the age of 50 while estrogen declines only around 35%.  This means there is not enough progesterone to balance estrogen. For optimal health, the progesterone to estrogen ratio should be between 200 and 300 to 1.
For many women between the ages of 20-45, there are two main reasons she may become […]

By |September 16th, 2014|Fertility, Health & Wellbeing, Hormones, Nutrition, Preconception & Pregnancy, Weight Loss|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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