Finding a healthy lifestyle balance that’s right for you is easily achievable when you have the knowledge and options to create it and that’s what this year’s Fitness & Health Expo – Melbourne Convention & Exhibition Centre, April 29-May 1 – is all about.

Knowing is growing and this year’s event brings together the best trainers, nutritionists, the latest gym equipment, exercises classes and a tonne of positive fitsporation that you can pick and choose from whether you’re seriously training for a competitive event or working towards your own personal wellness goal.

There’s no such thing as watching from the sidelines at the Fitness & Health Expo – you can try out products, try on clothing and accessories, trial different classes, train with fitness icons, compete in events and listen to industry experts. Here are some of the features at the Melbourne Fitness & Health Expo that will help get you well on your way to your wellness goals:

• Celebrity & Expert Training Arena – featuring group training sessions, open workouts and Q&As with some of the biggest names in fitness and sport today.
• Healthy Living Stage – watch healthy cooking demos and gain free nutritional tips and advice from leading experts.
• Les Mills Stage – the opportunity for visitors to get involved and trial the latest Les Mills Group Fitness Classes.
• CrossFit competitions – featuring the top CrossFit athletes who will test their physical strength and mental tenacity through a range of cross functional training challenges.
• Spartan Race Challenge – visitors will have the opportunity to get involved and challenge themselves through a range of obstacles, competing for the fastest time.
• Natural Bodybuilding/Sports Modelling competitions – run by the International Natural Bodybuilding Association (INBA), including the largest natural bodybuilding event in Australia where INBA members can earn their Pro Status and compete for a chance to receive return flights and accommodation to the US for the INBA/PNBA Natural Olympia.
• Powerlifting Championships and the Pacific Invitational – featuring the strongest men and women in the world who will be attempting to tackle all-time records.
• Strongman competition – featuring some of Australia’s strongest athletes who will go head-to-head with a range of strongman challenges.

For those considering a career in fitness or wanting to further develop a fitness business, there is plenty of support on offer including a Business Advice Centre powered by Fitness Australia. The Expo is also co-located with FILEX, the fitness industry convention offering over 250 sessions delivered by the industry’s thought leaders and renowned educators.

The Fitness & Health Expo will be held April 29-May 1 at the Melbourne Convention & Exhibition Centre. It’s open to both the industry and general public from 10am – 7pm on Friday and 10am – 5pm Saturday and Sunday. For more information visit www.fitnessexpo.com.au and follow Facebook and Twitter for updates on features, timetables and celebrities.

General visitors can pre-book tickets online and save up to 30%  – early bird tickets available until February 25 for $21 for a one-day adult ticket. If you work in the industry, entry is free if you pre-register online and provide the appropriate identification.

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For students, eating at college is an entirely new ball game. Between late night pizza delivery and food swiped from the campus convenience store, it’s easy to start a food pyramid that is 82% mozzarella and 18% regret.  Even though some of these quick and simple options taste great, they are probably not the healthiest choice for a student’s body. Forming healthy habits in your first few years of university is especially important, because you’re likely to use these first-time-away-from-home experiences as the baseline for post-college choices.

The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with mononucleosis when it hits campus.  The problem is not only about eating junk food, it’s more about not getting the proper proteins, carbs, vitamins, and minerals that people need. (And when you’re taking 5 classes, keeping up with extracurriculars, and also working a job, you’ll need all the energy you can get.)

When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn’t a reason for students to run out and stock up on vitamins and supplements. It’s best for students to get their nutrition from food.

(The one exception to this is Biotin. It’s a cheap supplement that promotes nail and hair growth and even helps clear up skin. This of it like your grown-up Flintstones Gummies.)

You can find vitamin C in citric fruits, Vitamin A in milk and diary products, and vitamin E in nuts, whole wheat products, and even green leafy vegetables. This is the ideal way to get nutrition, as your body relies on these vitamins to get you to class on time.

When you eat on campus, skip on the sodas and go right to the juice machines. Explore the different options available and go to the salad bar where there are fresh vegetables.  You can also try putting some broccoli and cauliflower in the microwave for steamed vegetables (use a paper towel over the top to control the smell).  There are always healthy cereals and plenty of fresh fruit available in dining halls as well.

Always remember that eating healthy isn’t just about avoiding greasy foods. Eating healthy involves getting a balanced diet and getting the right nutrients and vitamins to keep your body in peak performance – or at least awake during your classes.

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How To Achieve Health

So now that the secret is out, how do you fix your health?

Firstly, stop following conventional wisdom when it comes to ‘health’.

Health does not come from taking a drug every day for the rest of your life. Nor does it come from eating foods unnatural to our environment. And it definitely doesn’t come from tracking every calorie you eat and step you take.

To achieve (or at least improve) your health you simply must let the body do what it wants and expects. 

The body doesn’t want (or expect) to:

• Sit all day
• Eat processed food laced with synthetic ingredients or from GMO crops
• Stay up all night
• Be surrounded by artificial light, technology, and pollutants
• Be chronically stressed
• Never be physically stressed
• Not get sun
• Not be exposed to the occasional stressor (cold exposure etc)

I could go on and on.

But hopefully you get the picture. To achieve health (and thus look and feel great) we simply need to move, eat a wholesome natural diet, sleep when it’s dark, occasionally push ourselves physically, get plenty of sunshine, play, be in touch with nature, and rest and recover.

Crazy huh?! But it’s true. Think about it for a moment. Think about all the ‘fad diets’ or ‘health crazes’.

All of them tap into one of the things I mentioned above.

• The “Get Fit In 20mins A Week” Program gets you moving.
• A “Gluten-Free Diet” means you eliminate a ton of high carb junk food.
• “Walk 10,000 steps a day” gets you outside in the sun and connected with nature.
• “Vegan Diets” help people feel great in the short-term as you restrict processed junk and eat more of a wholesome diet, yet soon health and performance stall as you miss out on vital nutrients.

• Etc etc.

Crash diets and ‘quick fixes’ are only part of the solution. They may bring about some initial change, and you may think you’ve hit the jackpot, but they are never sustainable, or they never take you to your desired goal. Alternatively, some of these ‘fads/quick fixes’ simply ‘trick’ the body into thinking it’s getting the things it needs. It’s a bandaid approach that will never have long lasting health benefits. Sure coffee helps with energy in the morning, but do you know what else puts a spring in your step? A good night’s sleep. And guess which one has better side effects.

Think about all these ‘quick fix’ solutions or hacks that override the body’s own health and wellness mechanisms:

• Take a drug that reduces joint inflammation so you can continue excessive training – when we could simply eat bone broth or turmeric root and rest more (or move more if it is lack of movement that is causing the issue)
• Drink coffee to help wake us up, when we could have simply went to bed when it got dark and woke with the sunrise.
• Go to the gym and walk on the treadmill, when we could simply walk outdoors, barefoot, on the grass exposing our skin to the sun and avoiding the extra stress from being exposed to nnEMF.

You Need a Long-Term View

Ditch these quick fixes and address the root problems. If you take a long-term view to fixing your health you will not only improve your health and wellness, but you will notice that the way you look and feel improves as well.

• Adhere to your environment’s light cycles. Go to bed when it’s dark, get up when its light.
• Move. Avoid sitting for prolonged periods.
• Eat naturally. Eat like your great grandma did. Don’t bother buying my diet book, just follow this simple rule.
• Do something physical every now and then. Lift something heavy, sprint occasionally.
• Reconnect with nature. Go outside, touch the ground, breath some fresh air, get some sun – it’s good for you!
• Slow down. Look at the lives of a wild animal, most of the time they are relaxing, eating and at rest. Contrast it with your life.
• Rest and Recover. Stop training so much. Exercise is not the answer, fixing your health is. Training is another form of stress, remember that, it is important!

So there we go, the secret is out. To look and feel amazing you simply need to fix your health by reconnecting with nature and living a life that our bodies where designed for.

It really is that simple.

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Many people nowadays are very much conscious about their own health and fitness. In addition, these people, are now having that desire to sculpt their bodies to achieve that magazine-cover look. As a result, gyms, health spas, and other fitness centers have popped up all over to cater to the needs of the fitness buffs and aficionados.

It’s EVERYWHERE

Even on television, exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into households. But exercise is not the only way to build that beautiful body. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness as well as traditional physical fitness.

Let’s Talk About Diet

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?

High Carb vs. High Fat

First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, are well-known for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course your goal is to gain body fat.

It’s Not All About Losing Weight

Diet fitness isn’t exclusively about losing fat. You also have to consider diet in order to prevent fat retention. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile ,and satiety signals. In other words, deprivation leads to craving which leads to the ruination of all your hard work. Find a healthy, sustainable diet that works for you. Otherwise, falling off the health wagon is going to hurt.

Stay Sexy By Staying Satisfied

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance, and variation. You have to be careful not to leave out important nutrients and other substances necessary for healthy body functioning. Health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat, high carbs, high carbs, low fat; the question is not which diet program will work out, but which is it that will work for you? Striving for a sexy and healthy body does not have to burden an individual. Diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods regularly. Who knows? You might even decide spinach is the nectar of the gods.

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I recently came across protein supplements being recommended to kids as young as 12 months. This had me concerned as there can be many side effects from taking protein supplements for adults. But how could this affect a small child who likely doesn’t need to be taking such a thing?

What are Proteins?

Both plant and animal foods contain protein. This protein has all of the necessary amino acids our bodies need. Amino acids are the building blocks which make up protein. Some amino acids are made by the body and others we must get from food. The latter are called essential amino acids, because the body cannot make them, however they are found in the foods we eat. But what is an amino acid?

Think of Lego. Each piece of Lego is an amino acid. Clip them together in a specific order and you have a protein. Your body needs every different type of Lego piece. However, not all of the Lego pieces (amino acids) are in all foods. So by eating a variety of foods you should get all of the Lego pieces you need.

The most common source of protein is from meat, fish, poultry, cereals, and dairy foods. Vegetables do provide small amounts; around 8% in total. Supplements can provide quite high amounts of protein, sometimes close to your entire daily requirements, depending on your size.

What are Protein Supplements?

Protein supplements are commonly available in a powder form which can be added to drinks and consumed. However, they are now also available in other forms such as protein bars, ready to drink shakes, and gels.

Protein supplements can contain ingredients such as casein, whey, soy, cow or goat milk, egg, beef, pea, wheat, rice, or hemp. They can come in a few different forms:

• Isolates: pure protein source, other non-protein components are removed.
• Concentrates: less processed than isolates, closer to a whole food.
• Hydrolysates: partially broken-down protein source which allows it to be absorbed faster.
• Blends: a combination of protein sources.

Protein supplements are usually aimed at adults, however recently there have been some brands marketed for children. Children have different protein requirements and reach their daily intake in much smaller amounts than adults. However, even in adults, too much protein can cause side effects. Although it is very unlikely that food sources of protein will cause problems, it is usually supplementation that’s the issue.

Protein Supplement Side Effects in Adults

Protein supplements are likely safe for adults when taken as directed by the manufacturer. However, they may cause some side effects if taken in excess. These can include:

• Effects on cholesterol levels
• Headaches
• Liver damage
• Kidney problems
• Gastrointestinal problems
• Nausea
• Dehydration
• Heart problems
• Increase diabetes risk
• Calcium loss

Those with diabetes should be cautious when taking protein supplements as they can lower blood sugar levels. You may need to have your blood sugar monitored by a professional if you choose to take protein supplements.

Other side effects can include allergic reactions. Alway check the ingredients if you have a known allergy. Many protein supplements are derived from milk products. So if you have problems with dairy, check the ingredients.

Some of these side effects can be quite serious, so it’s always best to follow the manufacturer’s instructions. However it does make you think about how these supplements could affect kids. They are smaller and still growing. They also require less protein than adults, so introducing a supplement could potentially put them way over their needs. So let’s have a look at how this affects the little ones.

Protein Supplement Dangers for Children

Protein supplements pose a higher risk to children. Most kids easily achieve their daily protein intake if they eat a variety of healthy foods. In many cases they exceed their intake.

Recommended daily intake of protein for children:

Source: Nation Health and Research Council Australia

As you can see from this table, protein intake for kids ranges from 14 grams to 65 grams per day depending on age and gender. One piece of steak and a wedge of cheese will provide around 40 – 50 grams of protein. So achieving your protein intake isn’t difficult for adults or children. If a child eats a decent diet and reaches their daily protein requirements, or exceeds this, and then also take a protein supplement they can easily go quite far over their recommended amount.

When kids take in more protein than they need from supplements it’s going to be either stored as fat or it will put unnecessary pressure on the kidneys. Excess protein from supplements also makes the liver work harder, which can create problems in the long term.

But how easy is it to get enough protein from food? It’s pretty easy really, if you eat a wide variety of foods. But for those of you with kids you know they can be fussy. However, there are many different foods that are actually pretty good protein sources.

Protein Food Sources

As with most things, getting your daily intake of protein from natural sources is best. Protein supplements have their place, such as for athletes and for medical reasons. It is best to take these supplements under advice of a professional, especially when it involves a child. So how can you make sure your little one is getting enough protein each day?

Well here are some good food sources of protein to show you how easy it is:

• A piece of steak (approx 150grams) will provide 40-50g of protein
• Chicken drumsticks will provide 11g of protein
• Chicken wings will provide 6g of protein
• 100g of fish will provide about 22g of protein
• 1 large egg will provide 6g of protein
• 1 cup of milk will provide 8g of protein
• Most cooked beans will provide 7-10g of protein per half cup
• 2 tablespoons of peanut butter will provide 8g of protein
• A quarter cup of nuts provide around 5-9g of protein
• 100g of oats provides 17g of protein
• Half a cup of cooked lentils will provide 8g of protein

Vegetables also contain various amounts of protein. While less than animal sources, they still add up throughout the day. By eating a variety of foods it is easy to achieve your daily protein requirements, especially if you eat meat. By adding protein supplements to a child’s diet, this can often cause them to exceed their needs, which if ongoing may cause health issues.

To Supplement or Not to Supplement?

In my opinion, protein supplements for healthy children are not necessary. If their diet is adequate, then extra protein runs the risk of many side effects, some which are quite serious. If you’re worried that your child isn’t getting enough protein, you should speak to your doctor and see if supplementing under their guidance will help. However, there are ways you can sneak extra food sources of protein into a child’s diet, such as adding some ground nuts to a smoothie or melting cheese over those horrible green vegetables; and that kills two birds with one stone, maybe they’ll eat their greens! Or you could bake some protein muffins with added almond meal or oats.

So if your child eats a good diet they are probably meeting their protein requirements. And if they eat meat, it is very unlikely that they will need a supplement. However, there are still many people who believe adding a little protein powder to their kid’s smoothie won’t do any harm, and may even benefit them, what do you think? Would you prefer your child got all of their protein from foods, or do you believe supplements can benefit their health? And what about child athletes?

References

Etcheverry, P. “Protein supplements: The good, the bad, and the ugly.” Retrieved on April 2016 from: http://healthandwellness.kaplan.edu/articles/nutrition/Protein%20Supplements.html

Mayo Clinic. “Drugs and supplements: Whey protein.” Retrieved on April 2016 from: http://www.mayoclinic.org/drugs-supplements/whey-protein/safety/hrb-20060532

National Health and Medical Research Council. “Protein.” Retrieved on April 2016 from: https://www.nrv.gov.au/nutrients/protein

Nationwide Children’s Hospital. “Supplements: To use, or not to use?” Retrieved on April 2016 from: http://www.nationwidechildrens.org/supplements-to-use-or-not-to-use

The University of North Dakota. “Protein.” Retrieved on April 2016 from: https://und.edu/student-life/dining/_files/docs/fact-sheets/protein.pdf

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We live in a society of nibblers. Long gone are the traditional three square meals per day. Today, people eat at their desks, catch a snack in the afternoon, and eat late night goodies. Most, if not all, of these snacks are carbohydrate-based and full of sugar. This poses a challenge to people who are trying to follow the Atkins plan. Snacking is a necessary part of keeping your blood sugar up, but most packaged snack foods are forbidden on the plan.

Sweet snacks are high in calories, full of empty carbohydrates, and offer no nutritional value. But they sure are popular. There is actually a Snack Food Association that tracks sales of packaged snack foods. It is estimated that Americans eat 3.1 billion pounds of chocolate. Snacking has increased more than a third since 1988. Sales of snack foods gross over $30 billion a year.

If you’ve been a snack food junkie, you’ve become used to eating carbohydrates of the worst kind. Snack foods are made from highly refined carbohydrates like white flour, white sugar, cornmeal, and corn syrup. They are high in trans-fats (which is a contributor to clogged arteries). All in all, they are probably one of the worst food choices you could be making.

But there is hope! You can conquer your love of snack foods by making Atkins-friendly snacking choices. Before you can make the switch, make sure to educate yourself. Understand just how dangerous trans fats can be by reading up on them. Then read the ingredient labels of your favorite snack foods. You may be shocked to discover how many trans fats, artificial flavorings, and preservatives you are eating.

Next, get rid of all of the snack foods in your house. If its not there, then you can’t eat it. Junk food is not good for anyone in your home, so ignore your family’s complaints and do what is best for the health of everyone.

Now you’ll need to replace those snack foods with some better choices. Giving up your snack foods is not the same as giving up snacks. Snacks should be a part of your daily eating plan, because it will help you from becoming too hungry and indulging in high-carbohydrate treats.

There are plenty of low carbohydrate snacks that are easy to make and simple to have around the house. String cheese sticks or small cheese rounds are very easy to keep in the refrigerator. Meat snacks are also a good choice. You can buy jerky strips and other meat products that keep well for long periods of time. When you buy cheese or meat sticks, make sure to read the labels carefully for hidden carbs.

There are low carb instant soups available that are very easy to make and satisfying if you are craving something hot. Low carb soy chips and celery can help with “crunchy” cravings. Try adding peanut butter or cream cheese spread to add more protein to these snacks. Also, you can’t beat a handful of nuts for a high-protein, quick snack.

All of the previously mentioned snacks are good for the initial phases of the Atkins diet and beyond. If you are past the induction phase, you can enjoy berries with cream as a snack. There are also many acceptable fruits that make good snacks for the pre-maintenance phase.

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It looks and feels like an allergy, but it’s not. If you often experience unexplained headaches, anxiety, irregular periods and flushing after drinking red wine, it could all be explained by histamine intolerance.

First: What is Histamine?

Histamine a natural chemical that acts in the body, a chemical that conveys messages between cells of the nervous system, regulates stomach acid, muscle contraction, and brain function. Histamine is also important for defending the body against invasion from bacteria and viruses.  It’s also the key mediator in the symptoms of an allergic reaction.

An excess of histamine, also known as an intolerance, can result in symptoms. This can be due to enzymes not degrading the excess histamine being ingested.

Next: What are the Symptoms?

• Headaches and migraines
• Skin conditions
• Unexplained hives
• Low blood pressure
• Unexplained anxiety
• Nasal congestion and runny nose
• Fatigue, confusion and irritability
• Flushing when drinking red wine
• Difficulty falling asleep
• Difficulty regulating body temperature
• Abnormal menstrual cycle
• Heartburn

A bacterial overgrowth, leaky gut, histamine rich foods, heavy metal toxicity, and enzyme deficiency are all causes of an excess of histamine.

Third: What are Some High Histamine Foods?

• Alcohol
• Fermented food
• Matured cheese
• Shellfish
• Chocolate
• Artificial colours and preservatives
• Smoked meat products
• Beans

Certain medications inhibit the enzyme that degrades histamine.

Look for fresh foods, they usually have low histamine. It’s recommended that a low histamine diet, gut healing, and detoxing occur for 3 months. Testing can be done for the enzyme, and an increase of certain vitamins and minerals will help to increase this enzyme.

Speak to your health professional about your symptoms and treatment.

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Step away from the diet book. Your body, disposition, and overall well-being do not miraculously change overnight after buying a diet trend book. The trick is a series of small, sustainable changes that can be implemented over years.

Here are some weight loss diet tips that can be followed anywhere, everyday, without that feeling of sacrifice:

1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.

2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.

3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.

4. Take pita bread roll ups or wraps with salad fillings to work.

5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours.  This produces an increase in burned fat even hours after the workout is over.

6. Add alfalfa or mung beans to salad to get extra iron.

7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.

8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil, and use herbs and spices instead of salt to taste.

9. Consult the doctor before beginning an exercise or weight loss program.

10. Slowly eat and chew each bite during meals. Our heads don’t register satiation until a few moments after we’ve consumed food. Leave time for your brain to catch up to avoid over-eating.

11. Eat three small meals and two snacks everyday instead of one or two huge meals.

12. Use chicken stock when stir-frying. This will cut down on hidden fats in butters, oils, and ghee.

13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.

14. Don’t remove the skins of fruits and vegetables where possible, since most of the nutrients are concentrated under the skin.

15. Warm water with just a squeeze of lemon juice before breakfast gets the metabolism going for the day. This is also excellent for your skin.

16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans, etc. into casseroles and soups.

17. Look for a weight loss “buddy,” club, or support mates. This will motivate you to stay and enjoy your weight loss program.

18. Though it’s hard at first, try not eating 3 hours or more before bedtime.

19. Make pasta a fast food choice – preparing a pasta meal or salad will only take 10-12 minutes.

20. Chilli helps to speed up the metabolism – even the milder varieties.

21. Try making omelettes without adding the yolks! A dramatic decrease in fat.

22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.

23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.

24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.

25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don’t be tempted to buy goodies.

Stay consistent!  This will eventually lead to a healthy lifestyle. In addition to your appearance, you’ll notice dramatic increases in energy and overall well-being.

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Kids who eat breakfast perform better in school and have a healthier diet. Both the research and Michelle Obama confirm it. Eating breakfast will help promote the proper growth and maximize school performance as well.  

Breakfast is often times a victim of the morning time crunch. Even though you may be tempted to skip breakfast, you can simplify your morning routine by following these 8 tips:

1. Finish homework and pack school bags at night.
2. Decide on what your children will wear to school before you go to bed and locate lost shoes for the following day.
3. In the morning, get up 15 minutes earlier.
4. Give up computer games and morning television.
5. Have healthy foods on hand. You should also shop for breakfast foods with your kids and take into account their personal preferences.
6. Set the cereal out the night before. For younger children, fill a zippered plastic bag with her portion, then add the milk in the morning.
7. Allow your children to use the microwave often, as most breakfast foods can be prepared in under 5 minutes.
8. Allow your kids to eat in the car or on the way to school.

There are several foods that you can eat for breakfast, even leftovers from supper if they are sufficient. You can eat bagels, pizza with fruit juice, pretzels, or the normal bacon and eggs that breakfast is known for. Most foods are a snap to prepare, and won’t take you, but a few minutes.

The next time you are in a hurry in the morning, remember that you are probably about to skip the most important meal of the day. If you follow the tips above, you’ll find that you have plenty of time for breakfast.

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While most people see ‘the loo’ as a place of necessary respite, along with a private spot to check emails, play a quick crossword or even take a snooze, those living with Crohn’s and colitis view this seemingly innocent place as a frightening and intimidating cubicle.

“So how do you view the loo?” is the unusual question posed by Crohn’s & Colitis Australia this month as they open the annual, month-long awareness campaign, in support of people with the debilitating illness of inflammatory bowel disease or IBD.

Francesca Manglaviti CEO of Crohn’s & Colitis Australia, the peak patient body supporting the IBD community, explains the cruel physical pain and mental anguish IBD sufferers are up against.

“When we asked some of our CCA members how they viewed the loo, we were given a range of answers that highlighted how the daily action of visiting the toilet can bring significant fear into the lives of those with IBD.  For people living with Crohn’s disease and ulcerative colitis, the loo evokes feelings of panic and trepidation pain, anger and sadness, frustration and loneliness.

Some said that they fear going to the toilet as they never know what will happen when they are there.  Will it be a normal visit or will they finish up in hospital as a result of the savage pain that may drive their surgeon to operate.  We want to ask the public ‘how do they view the loo’, to encourage discussion, seek understanding and gain support.”

More than 75,000 Australians (1 in 250) are affected by Crohn’s disease and ulcerative colitis (IBD).  These chronic and debilitating diseases are becoming more prevalent, complex and severe, yet they remain largely invisible.

On the evening of Thursday 19 May, key landmarks around Australia will be lit up in blue and yellow, to recognise IBD sufferers, their families and supporters. These include Melbourne Town Hall, Melbourne Star, Federation Square, Brisbane City Hall and King George Square, Adelaide Oval, Walkbridge to Adelaide Oval, Carillon (Canberra) and Bell Tower Perth.

Quick Facts About Crohn’s & Colitis

• IBD is a chronic and largely hidden disease affecting approximately 1 in 250 people aged 5–49 nationally.
• Australia has one of the highest rates of prevalence and incidence in the world and each year sees an increase in young people being diagnosed.  
• Over 75,000 Australians have Crohn’s disease or ulcerative colitis (collectively known as Inflammatory Bowel Disease (IBD)), and more than 5 million worldwide have the disease.
• The number of Australians with IBD is expected to rise dramatically within the next ten years, with numbers set to rise to 100,000.
• Research estimates that national total hospital costs for IBD are approximately $100 million per annum (PwC, ‘Improving inflammatory bowel disease care across Australia, March 2013).
• Productivity losses attributable to IBD in 2012 are estimated at over $360 million.  An additional $2.7 billion of financial and economic costs have been associated with the management of IBD (PwC report as above).
• Crohn’s disease is incurable and is associated with a 47% increase in the mortality risk.
• Ulcerative colitis is only ‘curable’ through radical surgery and if untreated may also lead to death.
• Typical symptoms include the frequent and urgent need to use the toilet, diarrhoea, bleeding, loss of appetite, fatigue and weight loss.

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The seasons are changing once more and though the shifting climate probably doesn’t help, weather conditions may not be the only reason for our discomfort.

April has gotten a bad rep for being harsh, wet and cold. Images of flu stricken, bed-ridden coughing epidemics run rampantly free.  While most of us groan at the inevitable and prepare to take it on the chin, there may be relief and it’s seriously one of the easiest changes you can make. Natural and simple – just the way we like it.

Honey: The Secret Weapon We’re Missing Out On

Honey has a multitude of benefits. This wonder remedy is not only good for us; it’s also satisfying to the tastebuds which is one of those pleasant rarities we should all bee taking advantage of. Sorry, couldn’t help that one!

You can find loads of information about the numerous benefits of honey, but to put it succinctly, Honey is literally referred to as Natural Medicine and provides imperative therapeutic properties that remain unknown to their full extent even now, as it continues to bring together great interest from the scientific community.

So what are you waiting for? Go get some of that natural yummy goodness and put it on your menu today.

How Can Honey Be Organic?

There is a lot of scepticism around the concept of Organic Honey and for the most part, the questions that arise against the idea seem to be well founded if not adequately educated on how Organic Honey is acquired.

Manufacturers of Organic Honey are regularly required to test their honey to ensure it is free from pesticides, pollutants, and antibiotics. They are required to keep fully detailed records in order to ensure the traceability of honey all the way from its location to your table is known at all times, thus ensuring that Organic Honey is 100% safe for your and your family’s consumption.

Best of all, Organic Honey is not only safe for all of us; it is also healthy for Mother Earth. Organic beekeepers ensure that the lifecycle of bees are normal and free from human tampering. Organic Honey ensures that bees are not exterminated following harvest season, and that the forage areas used by bees are free from human activity including GMOs, chemicals on soil, and pesticides deployed on plants. By buying and consuming Organic Honey, you can rest assured that we are all doing our little bit to protect our precious planet as well as keeping our families healthy and protected.

How Many Types of Honey Are There?

There is a large assortment of honeys around the world now, each one bringing its own set of unique flavours, properties, and nutritional value to our table.

These different flavours of honey not only bring variety to your palate, but also a number of advantages and health benefits that are sure to keep you equipped to deal with any niggling bacteria and keep viruses at bay.

Our company has only just started to experiment with the innumerable possibilities of diversified honeys, releasing Buckwheat Honey, Cinnamon Honey, Triphala Honey, Vanilla Bean Honey, Honey with Turmeric, Citrus Honey, Peppermint Honey, Yellow Box Honey, and many more to our retailers and end customers.

So far, the response has been overwhelmingly positive with consumers loving the wide array of different honey flavours and large selection of health and nutritional benefits these different honeys have thanks to their individual properties and unique mixes.

For far too long, honey has been overlooked as nothing more than something tasty to put on your toast for breakfast. Recently, there has been an upsurge in research on honey as medicine and the infinite benefits of this ancient medical treatment that we could all so easily benefit from.

Thanks to its sweet taste and ease of consumption (requires no precooking or mixing), honey is something we can all easily add into our diet – morning, afternoon, or as a healthy alternative to dessert after a hard day’s work in front of the telly.

Maybe Mary Poppins meant just a spoonful of honey helps the medicine go down! With all the mounting evidence, it’s clear that honey can help keep the doctor away which has got to be a bonus as the seasons change.

Now we can focus on more pressing matters such as which Alps the family’s going to be visiting this year to brush up on our ski techniques.

Do you have any honey success stories to share?

The post How to Beat the Seasonal Blues with Certified Organic Honey appeared first on Crowd Ink.

The prevalence of tobacco use has decreased over the past decade but is still an enormous global health concern. Tobacco consumption in all its forms is associated with a wide breadth of negative health effects, which results in nearly 6 million deaths worldwide, with more than 10% the result of non-smokers being exposed to second-hand smoke [1].  With May 31st being World No Tobacco Day, there couldn’t be a better time to kick the habit. However, going cold turkey whilst dealing with work stress and daily temptation can leave many reaching for their lighters again and finding themselves caught in a stop-start cycle. The majority of smokers who want to quit, may have already tried going it alone by reading self-help books or swapping cigarettes for nicotine-replacement patches, gum or e-cigarettes, but sometimes, we all need a helping hand. Health and Fitness Travel, experts in wellness holidays worldwide, shares why healthy holidays give the perfect solution to your smoking dilemmas and the best specialist retreats designed to help you quit tobacco long-term.

Why A Holiday?

A Conducive Environment

Holidays offer the most favourable environment and ambiance to start your new life as a non-smoker. With the luxury of time, fitness activities and detoxing spa therapies you’re bound to have your thoughts away from lighting up and instead switching to healthier habits.

A Time to Heal

There is never a good time to give up smoking, excuses can always be found, which is why quitting on holiday offers the best solution. While withdrawal, and all its unwanted side effects, is never welcome, working through it while surrounded by beautiful scenery can make it that little bit easier. Remove yourself from everyday stress and give yourself the time you need to take those first, firm steps.

A Place to Learn Good Habits

Smoking can often become entwined with core elements of our everyday lives, making it that much harder to stop. As a holiday usually means we are in new surroundings away from our usual routines, it can provide the space for developing new habits. Replace a post-lunch smoke break with a scenic walk or an evening cigarette with a book and boost not only your health, but your willpower.

A Better Alternative

With craving triggers and nicotine temptation lurking just around the corner, the key is not only learning how to recognise them, but also resist them. Healthy holidays offer a myriad of activities, from fitness classes to cooking demonstrations, for you to dive into. When you feel the lure for your nicotine hit, head out and explore on a hiking trip or indulge with a massage and feel great.

A Different Way of Life

See the world from a wider perspective, experience new things, and learn ways to cope with stress and the triggers of smoking.  Twenty four hours after you first stop, your lungs have already begun to cleanse themselves of tar. After a week away, your skin, hair and breath will be fresher, you’ll have a spring in your step and feel healthier from the inside out.

Where To Go:

Spain: SHA Wellness Clinic

Transition to a tobacco-free life the natural and healthy way on a transformative wellness holiday at SHA Wellness Clinic in southern Spain. Surrounded by inspiring coastline and mountain views, begin your wellness retreat with an initial heart and lung check, before experiencing a program of personalised coaching and therapies on a medical spa holiday, designed to prevent you from returning to your smoking habit. Combine oxygen therapy sessions and dental cleaning with stress relieving wellness activities, such as yoga and Tai Chi, to return home a changed person both inside and out.  

Brazil: Kurotel Longevity Spa and Medical Centre

Designed to help you break your ties to your cigarettes, this retreat is located along the stunning ‘Rota Romantica’ route, on the southern-most tip of Brazil. Gain control over your cravings and adopt a sustainable approach to going smoke-free with the help of dedicated experts. Daily evaluations combine with massage and inhalation treatments for a detoxifying experience that will send you home cleansed and revitalised. Health lecturers and cooking classes can spark new interests while the opportunity to visit local vineyards and scenic vistas offer a welcome distraction from temptation.

Portugal: Vilalara Thalassa Resort

Located on the Algarve coastline of Portugal, Vilalara Longevity Thalassa is a haven for those who wants to quit tobacco for good. Discover the fantastic wellness inducing properties of Thalassotherapy, also popular as an anti-smoking treatment, you are sure to reap other benefits from improvement of sleep quality to boosting of the immune system. Enjoy a wide range of integrated and high-impact treatments that target the root cause of stress and restore your overall well-being as you recover from the bad effects of tobacco use.

[1] World Health Organization. Tobacco. Fact Sheet N°339, Updated May 2014. Geneva. Accessed 6 January 2015.

For advice, guidance and booking visit www.healthandfitnesstravel.com.au or call 1300 551 353.

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On Sunday, 5th of June, MS hosts its annual Walk + Fun Run in Sydney, Melbourne, and Canberra.

Avid MS supporters, family and friends including our beloved pooches, are invited to enjoy this empowering walk or run to support and raise awareness for Australians living with multiple sclerosis (MS), a devastating invisible disease which affects 4 Australians every working day.

The MS Walk and Fun Run is organised to provide support services to people diagnosed with multiple sclerosis, their families, and their carers before, during, and after diagnosis.

MS is a neurological condition where communication between the brain and central nervous system (brain, spinal cord, and optic nerves) is damaged – resulting in issues such as extreme fatigue, chronic pain, and mobility issues right through to total and permanent disability. MS is a lifelong disease with both cause and cure still unanswered – no two cases are the same and visible and hidden symptoms of MS are unpredictable.

Our goal is to raise much needed funds so that nobody needs to face this disease alone.

This year we’re also thrilled to introduce the MS Hub – where you can hear the latest on MS research, the National Disability Insurance Scheme, and living well with multiple sclerosis.

The event will be taking place in iconic locations across Australia and all tracks are wheelchair and stroller-friendly. Suited to all ages and fitness levels, with different course lengths (5km or 10km) join as an individual or get a team together. We encourage everyone to bring a positive spirit by wearing the MS colour of red or dressing up in a fun costume for a chance to win a prize.

WHEN: Sunday 5th June

WHERE: Sydney ‘Olympic Park’/ Melbourne ‘Palms Lawn, Albert Park Lake’ / Canberra ‘Lake Burley Griffin’

TIME: Run: 5th June 2016 (Sunday) 8:50am

          Walk: 5th June 2016 (Sunday) 10:25am

NOTE: Dogs are only to be taken on the walk not run.

The MS Walk + Fun Run marks the end of MS Awareness Month which culminates in World MS Day on May 27 – so get involved, have fun, and help us fight the invisible disease that is multiple sclerosis.

To register and for more information go to: www.mswalk.org.au.

About Multiple Sclerosis:

• MS is the most common neurological condition affecting young adults.

• MS is a chronic disease that randomly attacks the central nervous system (the brain, spinal cord, and optic nerves) stopping the brain communicating with the rest of the body. The consequences can include extreme fatigue and chronic pain, vision, cognitive, continence, and mobility issues, right through to total and permanent disability.

• 1,000 Australians are diagnosed with MS every year, equating to approximately 4 people every working day.

The post Come Together Because Nobody Should Face MS Alone appeared first on Crowd Ink.

CrowdInk had the chance to sit down (virtually) with Danielle Honoré, founder of Honoré Activewear, a children’s activewear clothing line sourced and manufactured in Australia. Her breakthrough line of activewear was initially designed with her own daughter’s sensitive skin and active lifestyle in mind and she’s leading the way in encouraging our youngest Aussies to lead active, healthy lives as well.

CrowdInk: Tell Us About Your Brand.

Danielle Honoré: Honoré Activewear is a children’s activewear clothing line which is entirely designed and manufactured in Australia. All of the designs ensure that only natural and breathable fabrics like cotton and hemp are against a child’s sensitive skin which makes it perfect for those children who are allergic to polyester or artificial fibre blends.

CI: How did you get started?

DH: I initially started sewing a couple of outfits myself. I needed to ensure that it was actually the fabric that was used in her tennis clothes that was causing my daughter to be itchy. I also needed to get feedback from other tennis mums. The feedback was positive and more importantly, my daughter didn’t have any skin irritations when wearing the clothing. In fact, feedback was so positive that I decided to not only do girls’ tennis clothes, but open it up to include a boys’ range and designs that could be worn for lots of other activities including, CrossFit, golf, netball, trampolining etc.

As I wanted my brand to be a high end quality, I knew that I wasn’t capable of doing the manufacturing myself. I also knew that besides the fabric being one of my Unique Value Propositions, the other one was that I wanted my range to be entirely manufactured in Australia. I spent the next several months finding suppliers and manufacturers in Australia, sampling fabrics, drawing designs, sampling designs, getting feedback from the samples and then eventually hitting production. The full range became available at the end of October 2015.

CI: What was the inspiration behind it?

DH: The main inspiration behind it was my daughter. She is a huge fan of tennis and plays several times per week. At the time, I was buying all of her clothing from USA as there weren’t lots of options available in Australia and it was particularly hard to find matching tops and bottoms. It was a hot summer’s day in Perth and she was playing on court and was constantly scratching at her stomach. She was complaining of itching all over and couldn’t stop scratching it. When she came off the court she was red raw.

After getting her home, showered and creamed up, I then spent some time online trying to find out what was wrong. I kept coming to the same answer, which was since polyester is a manmade product and contains plastic it doesn’t breathe and can result in skin irritations which include, feeling itchy. This was when the idea came to me – If I was having trouble finding quality matching tennis clothes in Australia and particularly ones that didn’t have polyester touching the skin, then other parents must be having the same challenges. Honoré Activewear was born.  

CI: What makes your products unique?

DH: There are several different things that make my products unique, but number one is the fact that the designs ensure that ONLY natural and breathable fabrics are against a child’s skin. If the design is using a fabric with polyester in it, the underneath layer is always cotton. Another unique aspect of my products is that the full range (including accessories) are designed and manufactured in Australia. Last but not least is that the designs are stylish, fun and colourful which is what children want.

CI: How are you inspiring children to be active?

DH: Honoré Activewear believes that if a child is comfortable, confident and they think they look good, they are more likely to be active. There is nothing worse than being uncomfortable and itchy when you are being active. Our designs are stylish, fun and colourful which appeals to kids which in turn will encourage them to get off the couch and start being active. In addition to this, the articles that we share, quotes and blogs that we write are about nutrition, sport, competition, being active and healthy. There is so much evidence out there that suggests that leading a healthy and active lifestyle as a child follows you through into adulthood. Therefore it is so important that we encourage our kids to be healthy and active. You will even find that if they are doing something they love, it won’t even feel like exercise to them.

CI: What is your number 1 tip for aspiring entrepreneurs?

DH: Perseverance – There are going to be days when you just want to walk away or you don’t know even where to start or you are out of your comfort zone, but if you push through and persevere your dream and vision will come together!

Click here to check out Honoré Activewear.

The post Honoré Activewear: Revolutionizing Kids’ Activewear appeared first on CrowdInk.

The incidence of food insecurity in Australia is reaching crisis level with a new Foodbank survey revealing that 1 in 6 Australians report not having enough food at least once in the last 12 months.

Foodbank, Australia’s largest food relief organisation, just released its annual Foodbank Hunger Report which states that, of those saying they’ve been hungry, 28% are regularly going without food.

Launching the report, Foodbank Australia CEO Geoff Starr said around half of those experiencing food insecurity are seeking assistance from charities and community groups leading to over 644,000 Australians receiving food relief each month.

Those affected are not just people living rough on the streets. The report highlights that the face of hunger is diverse – male, female, young and old, single and in families, students, both employed and unemployed as well as retired people.

“Our report brings to light the fact that charities cannot cope with the increasing numbers of people in distress. Over 43,000 people seeking food relief each month have to be turned away empty handed due to lack of food and resources,” Starr says.

“It’s not taking much to tip some people into food insecurity. The most common reasons why people experience hunger are generally low income, unexpected expenses and large bills or just paying for the roof over their heads.” The report explores the impact of food relief on people’s lives and finds that it’s both immediate and far reaching.

In addition to having their hunger addressed, people report longer term benefits such as improved physical health, being able to plan for the future and feeling able to look for work or get a job. Commenting on the report findings, Starr says “In Australia we subscribe to the belief of a fair go for all and, at Foodbank, we think that means everyone having enough to eat. It’s time to put the growing hunger problem on the national agenda. We’re calling on all Australians to join us and commit to the fight against hunger.”

The public can find out more information about the Foodbank Hunger Report and add their commitment to fighting hunger in Australia by going to www.foodbank.org.au.

The post Australia Faces a Hunger Crisis appeared first on CrowdInk.

CrowdInk had the chance to sit down (virtually) with a representative of Pressed Juices, a business providing consumers with a range of convenient, nutritious, cold-pressed juices. They’re helping people lead more positive lives by educating their consumers and then providing nutritious, delicious products that just work.

CrowdInk: What was the inspiration behind the brand?

Pressed Juices: Pressed Juices launched into the Australian market to provide consumers with a range of convenient, nutritious, cold pressed juices. Our products are made fresh everyday with locally sourced produce, free from pasteurisation and with no additives or preservatives. Pressed Juices aims to be constantly evolving, bring out new innovative juices and food products focusing on a seasonal menu.

CI: How is the brand helping people live a positive life?

PJ: All Pressed Juices products are developed by a team of nutritionists, with complete macro and micronutrient profiles. With stores located Australia wide, Pressed Juices is bringing wholesome, nutritious and convenient food to customers across the country. All stores have qualified nutritionists managing a health conscious team, where customers can interact and obtain further nutritional information while they purchase their favourite products.

CI: What is the benefit of a juice detox diet?

PJ: Juice cleansing enables the body to naturally lighten the toxic load that builds up over time thanks to stimulants like caffeine, alcohol, processed foods and environmental toxins. A Pressed Juice cleanse is designed to give your digestive system a rest, assist detox pathways in removing the buildup of toxic load, help give your immune system a boost and assist with cementing healthy habits.

CI: What are the three signature cleanses? What makes them unique?

PJ: We have three levels of cleansing including the basic, advanced and master cleanse. Our first time cleansers usually start out with the basic cleanse, a gentle mix of vegetable and fruit bases the help lighten the toxic load in the body. Moving onto the advanced cleanse is where you start to see a lot more green within the range to really bolster your detox pathways and provide a ‘deeper’ cleanse of the system. The master cleanse is aimed at health enthusiasts and cleanse lovers to really generate maximum results. All cleanse packages are uniquely tailored to individual needs and can be done over one, three or five days.

Check out Pressed Juice’s full line of products here.

The post Pressed Juice Inspires Healthy Lifestyles with Their Signature Cleanses appeared first on CrowdInk.

“The human right to sanitation entitles everyone, without discrimination, to have physical and affordable access to sanitation, in all spheres of life, that is safe, hygienic, secure, socially and culturally acceptable and that provides privacy and ensures dignity” UN General Assembly Resolution 70/169

Despite decreased poverty rates across the world, access to feminine hygiene for many women in need continues to hold them back. One Aussie entrepreneur by the name of Kristy Chong believes she has the answer to a growing global health issue, the lack of feminine hygiene options that prevent women in need from getting an education and the stigma associated with using feminine hygiene products.

In third world countries, the lack of feminine hygiene options leads to young girls missing out on education and work which is a continual and growing major global issue. They are often forced to use rolled up unsanitary newspapers, cloth and sponges and hide in shame when they are menstruating.

While organisations like Days for Girls International are working to supply reusable pads, the washing and drying of these products comes with much shame as there is still such a taboo around menstruation, and these products obviously look like hygiene products.

Evidently, in East Timor, when girls start menstruating, they leave school. World Bank studies show that one extra year of secondary school can increase a girl’s future income by 15­25 per cent. When girls are educated they are less likely to contract HIV, more likely to control child­bearing and vaccinate their children and have lower maternal and infant mortality rates. And it shows that sending more girls to school – and keeping them there – can boost an entire country’s GDP.

MODIBODI™ undergarments are reusable, stain resistant and super absorbent, and can replace disposable hygiene. The great news is they fit and wear like regular underwear, so for these women it reduces the shame in other people knowing she has her periods as they are discreet, and they are easier to wash as they look like regular underwear, rather than washing hygiene products. MODIBODI undergarments do not require any special care or treatment and can be washed like regular underwear.

Kristy Chong, Founder of Modibodi, says “For many women it’s not only about access to feminine hygiene, but because menstruation is still such a taboo subject, it must be discreet. When I developed Modibodi, I wanted to give all women a more comfortable, discreet, reusable, attractive and convenient option to disposable hygiene. On a local level, Modibodi has partnered with Share the Dignity whose mission is to provide feminine hygiene to women in need in Australia.

Rochelle, Founder of Share the Dignity “There are 1 in 100 homeless women in Australia and there are 1,000s of women living in shelters across Australia. Faced with little money, these women cannot afford feminine hygiene, and so are forced to protect themselves from their monthly period and bladder weakness with bits of newspaper or bulky rags.”

“As a company who sells reusable, cost­-effective period and leak­proof underwear we wanted to help, and so we are selling our underpants at a discounted rate for customers to purchase for women in need. We also donate a percentage of every sale to make our underpants for women in need. We then arrange for the underwear to be put directly in the hands of a woman living in a shelter,” says Kristy Chong Founder, Modibodi.

The vision for organisations such as Share the Dignity, Days for Girls, and Modibodi is that every girl and woman in the world will be able to access discreet, quality sustainable hygiene and that together we end the shame and taboo around menstruation.

The post ModiBodi May Have the Solution To a Serious Global Health Issue appeared first on CrowdInk.

Can you look in the mirror each day and honestly say, “I love you?”

Too often we find ourselves saying, “I’ll be happy when I lose 5kg,” or “I’ll be happy when my skin is clear of blemishes.”

Many of these problems are fixable, with a little help from your diet.

Skin problems can be due to a number of reasons, the most common one being poor detox channels. Our skin is one of our detox organs- along with our lungs, kidneys, bowel and liver and is responsible for detoxifying the chemicals we produce naturally through daily metabolic processes.  Therefore, a diet high in processed foods, sugar, and alcohol will directly exacerbate skin inflammation.

You’ve probably heard the notion that what we put into our bodies determines the way we look and feel. I believe and live by the adage of Hippocrates, “let food be thy medicine and medicine be thy food.”

Nothing gives me greater satisfaction than to witness many clients turning their health around, just by making a few simple changes to their daily eating habits.

Here are some basic guidelines to help you be the best version of you, whether it’s your ideal weight, increased energy levels, or healthier lustrous hair, skin, and nails.

Nutrients to Support your Shine

Start with Water

In the morning- the best start you can give yourself is water. Super-charge it with a squeeze of fresh lemon and a dash of apple cider vinegar to wake up your digestive system, hydrate your brain, and get your joints moving. After a night’s sleep, your body will be dehydrated. It is not coffee you are craving, it is water. Start your morning with 2 cups of this lemon cleanse drink and you probably won’t crave that wake-up coffee anymore. A properly hydrated body performs better, the skin is clearer, your mind is sharper, and digestion functions more easily.

Eat 4-6 Cups of Vegetables

Vegetables provide your body with most of the essential vitamins, minerals, and fibre that you need for healthy detoxification and cell renewal.

That is why green smoothies have become so popular, providing an easy way for us to get these 4-6 cups of nutrient-rich foods in our busy lives.

Healthy Fats

Omega 3 and 6 fats are essential for many functions in the body. The omega 3 fats that are found in fish, walnuts, and chia seeds are our anti-inflammatory fats. An adequate intake of these will protect you against cardiovascular disease, improve cognitive function, and support healthy skin and hair.

These are particularly important for eczema, psoriasis, acne, or dandruff sufferers as they work in tandem with water to plump moisture levels and keep us well-hydrated.

As we only have one body and one life we need to learn to respect and treat it kindly. Feed yourself with foods that work as medicine and see the results, as you enjoy better moods, more energy and glowing, clear skin.

The post Love the Skin You’re In (Right Now) appeared first on CrowdInk.

Spending time in the grocery store may not be your favorite pastime. But the fact is, when you have a family, you’ve got to shop and cook in order to eat well. Although shopping and cooking are admittedly not as easy as zipping through the drive-through and unwrapping a hamburger, doing these things doesn’t have to be a chore. And just like exercise, it can easily become part of a pleasant routine that will add years to your life and life to your years!

Once you get it down, you will realize that food is not only supposed to taste good, but it’s also supposed to make us feel good. And not just at the point of contact. It’s designed to give us a sense of well-being throughout the entire day.

Here are 10 habits that busy families can easily implement in their lives:

1. Forget About ‘Diets’

We are all creatures of habit and if you make good habits, they can last a lifetime. Research tells us we are more likely to gain weight when going on a diet. Facts are, if mom is always on some kind of diet her daughters will follow in her footsteps. The real key to health is replacing destructive habits with successful healthy habits. New habits are hard to form and much harder to break.

Try adding in more colorful foods to your meals. Make it art. Ask your kids to try a different color for seven days. See how creative they can be. Making the switch to nutritional excellence leads quickly to results you can see and feel. You may initially go through a period of discomfort as your body eliminates toxins and works to restore balance. But once you actually start figuring out what foods really work for you and fuel your body properly, you’ll be amazed. You will derive the kind of pleasure from eating that doesn’t just linger on the palate. It’s the kind of pleasure that lasts from one meal to the next. When you change the internal environment you can change your brain and gut health for the better.

2. Let’s Talk Labels

What’s in a label? As a population we are still pouring big bucks into the diet industry. It’s hard to imagine but true: in schools, homes, and restaurants hardly any of our children eat healthy. To make matters worse, parents are purchasing diet sodas for their children. Because of this we may look for labels that say no-fat, fat free, or low-fat. We assume it’s healthier, so the tendency is to consume more of it.

In reality, these products can contain more sugar or aspartame and unnecessary chemicals, pesticides, artificial flavors, synthetics, and toxic vegetable oils. Consuming these can make it difficult to lose weight, and actually cause weight gain. This brings up the subject of dairy. The chemicals, hormones and synthetic products that can be found in dairy products are not often labeled. Lots of people find that skipping dairy products altogether leads to amazing improvements in their health and weight. There are plenty of alternatives out there that might surprise you. I enjoy making my own almond milk and it really doesn’t take a lot of effort. (recipe below)

3. Tune Into Your Food

Give it your complete attention in order to enjoy every bite. Avoid the shoveling effect. Make it a point to pay attention and chew your food and ask your children to do the same. Enjoy the taste and aromas of what you eat. Research suggests that choices, like how much to eat during a meal are often made subconsciously. Trouble is, our brains are hard-wired to mislead us in lots of little ways, which can have a big impact on our food choices and how much of them we eat. It’s best not to eat when stressed, because the body doesn’t know what to digest first. Just using this one step can improve digestion.

4. Be a Role Model

Parents can influence their child’s food preferences. This means moms and dads can make it a point to purchase more whole foods instead of crackers and cheese. As a Health Coach, I have taught my Sugar Blues Program over 100 times to several high school classes. Doing so, I have witnessed firsthand how kids start their day in first period with donuts and soda at 7:45am. The sad news is, not only do these foods cause weight gain, but kids can not learn on these non-food like substances. Countless studies and anecdotal observations confirm a clear link between the quality of food kids eat and their academic performance. To take this one step further, obesity leads to a smaller brain size.

5. Don’t Fear Fats

Fats are not your enemy. Organic avocados are a healthy fat. They are also a good brain food. You can use it to make a guacamole dip, and scoop it up with some carrots, and cucumbers and not only will your child have a healthy snack, but an enviable one! (recipe below)

6. Visit the Farmer’s Market

Find time to visit your local farmer’s market. As a society, we have become extremely disconnected from our food. And that makes sense when you consider how much of the food out there is disconnected from itself. Take a visit to your local farmer’s market. When you know your farmer, you know where your food comes from. You may open yourself up to meet more likeminded families that enjoy good, clean foods grown without pesticides and chemicals. Some farmers may even have duck eggs instead of hormone laden chicken eggs found in the supermarkets. Seasonal foods from a farmers market taste so much better and are more nutritious. Buying local isn’t just about your health and the food itself.  When you buy local, you help reduce the “carbon footprint” that exists from all the food being shipped all over the world. You’ll find it isn’t actually much more expensive. Sometimes, it’s even less.

7. Handling Holidays

Vacation time, no worries. Just do a little planning before you leave. With the power of the internet, such planning has never been easier. Find out how close you will be staying to farmer’s markets and grocery stores that carry fresh produce so you can load up on produce as soon as you arrive. Do your research to find the healthiest restaurants along the way, especially local restaurants that use local products. These restaurants take pride in using local products, typically provide healthy options, and prepare their meals in healthier ways. Take your own snacks for a road trip or plane ride to keep you from stopping for unhealthy snacks at convenience stores or vending machines. Prepare in advance some organic homemade hummus, granola, and trail mix (without peanuts) and chop some raw organic vegetables and organic apples. All these are healthy options.

8. Pack It Up

Bring foods to all parties you attend. A typical party might have a roast beef with buttery mashed potatoes, and all kinds of pies, cakes, and cookies made with sugar and white flour. Add to the table yourself!  Bake 4 sweet potatoes and blend with 2 avocados.(recipe below) Or, bring a big side of beautiful roasted vegetables. These will delight anyone’s senses.

9. Be Aware of Movement

Pay attention to how often you and your child exercise. Gyms today include family memberships. You can also take a bike ride with your children. There is plenty of evidence linking improved academic performance to physical activity. Those young adults who have a regular exercise routine ‘routinely’ report a greater sense of productivity, less depression and a healthier body.

10. Food is Not a Reward

Find a reward system that doesn’t include food. Fast food lacks the necessary nutrients for growth and proper development, it actually contains an overload of ingredients that, over time, are deadly – grease, trans-fats, enriched white flour, processed meats, sugar, high fructose corn syrup, sodium – all slow poisons served in SuperSize portions.

Most schools use sugary foods to reward children. And most parents do the same. Find a reward system that works in your household that doesn’t include food. These can include going to a movie or having more time with mom and dad.

Recipes:

Homemade Almond Milk

2 c. raw organic almonds

6 c. pure clean filtered water

Flavor with a handful of organic raisins and one vanilla bean

Soak your almonds, vanilla bean and raisins overnight. In the morning, remove vanilla bean and place ingredients in your Vita mix blender. Blend for about 3 minutes. Strain using a milk bag. Refrigerate.

Homemade Guacamole

3 organic ripe avocados -pitted

2  organic tomatoes

1/2 bunch organic cilantro

2 cloves fresh garlic

2 fresh lemons -juiced

sea salt and pepper

Place all ingredients in food processor. Pulse several times to get desired consistency. Enjoy!

Baked Sweet Potatoes w/ Avocado

Bake 4 organic sweet potatoes until done. (About 1 hour in toaster oven)

Mash 2 ripe avocados (pits removed)

Blend potatoes and avocados together in oven safe glass bowl, bake another 10 minutes at 400 degrees. Enjoy!

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Food intolerance can be difficult to diagnose, uncomfortable, debilitating, and may lead to chronic inflammation. It’s difficult to pinpoint the foods responsible, because reactions are often delayed. Allergic reactions are immediate and release histamine, which is why they show up on skin-prick tests, while intolerances don’t.

The cause of both is similar – a protein or chemical in your food – and so are the symptoms – a rash, stomach complaints, breathing difficulties, the list goes on. However, allergies can be life threatening, so it cannot be ignored. Intolerance, on the other hand, is often left unaddressed and goes on to cause life-long illness. So maybe it’s about time we paid food intolerance some more attention!

Food Allergies

Allergy is your typical antibody immune response. Your body creates an antibody to an antigen – a perceived foreign invader. Our immune system remembers that specific threat with memory cells and if we encounter it again, our body acts fast to eliminate it. Masses of antibodies release histamine and other chemicals into the bloodstream, causing redness, swelling, heat, inflammation, and constriction, designed to kill the invader. What we see and feel is a host of unpleasant symptoms, from hay fever and asthma, to dermatitis and skin rashes, vomiting, and stomach cramps and even anaphylaxis. And it can all happen within seconds!

Food Intolerances

Food intolerance is certainly different, but despite what you may have heard, it is still an immune response. Our body sees food chemicals as the invader, and treats them as they would a virus or bacteria that’s infiltrated our cells, attaching to the cell and destroying it. It’s an abnormal response to food chemicals, and can be caused by naturally-occurring compounds such as salicylates in fruit, amines in meat, glutamates, gluten, and milk, to name a few.

Reactions are slow, taking six hours or more, and depend on how much you’ve eaten. Some days you may react and others you may not. To make it even more confusing to pinpoint the culprit, lots of foods contain the same food chemicals, so you can easily reach your threshold eating different foods from the last time you reacted. So, most of us continue to eat the offending foods, causing a state of chronic inflammation in the body, and long-term health complaints, such as constant respiratory infections, diarrhea, or migraines. This chronic inflammatory state is not a happy place to be. Not only is it uncomfortable and debilitating, but it can lead to more serious complaints down the track, like auto-immune diseases, cancer, and more.

What Causes Intolerances and Allergies?

The underlying cause of food intolerance and allergy is multi-factorial. Contamination of our food with toxins and too many additives; less exposure to childhood infections and a variety of microbes; our genes and our mum’s health when she was pregnant; gut dysfunction and permeability leading to more potential allergens leaking into the bloodstream and causing our immune systems to overreact. Many of these are out of our control, but healing our leaky gut is something we can do to lessen our reactions to common foods. With good nutrition and support to strengthen the tight junctions in the lining of our gut, allergies and intolerances lessen or may even go away.

So while allergies can be life threatening, intolerances can be life-long. It’s harder to determine what foods are the causes, because it’s usually more than one. Symptoms may be horrible, can recur all the time and may lead to some serious health complaints. But there is a way out. Find out what you’re intolerant to (with the help of a nutritionist) and how much you can eat before you react. It may be none, but you are able to have it once a week without any trouble. Heal your leaky gut so you react less. And look after yourself. If you’re sensitive to foods, you’re likely a sensitive soul, so be kind to yourself and eat as many healthy, whole foods as you can.

The post What is the Difference Between an Allergy and an Intolerance? appeared first on CrowdInk.