Tag Archives: fat loss

Do you lack discipline and need more willpower?

Do you want to know how to get more Will power? Here are some basic easy to follow steps to increasing your will power fast. To help you stick to your weight loss guidelines.

First know that motivation and will power wanes for all of us. Myself included. Below is something I use with myself and clients when it comes to ‘how to stick’ to your diet or exercise program.

Ideally I want you to create a habit that is an ongoing part of your lifestyle, just like you brush your teeth, you also eat healthily and you exercise regularly, not because you are being ‘good’. More on that soon, but for now….

How to get more Will power:

Renew your willpower by meditating or deep breathing daily. Don’t expect too much and know that you will drain will power from somewhere else if you are being disciplined or having to make many hard and fast decisions, which means you may lack in discipline in other areas.
So the less routine daily decisions you have to make the better. (What I mean is put food and ideally exercise on auto pilot and be organised with it and do not leave it up to decisions to be made at the last minute about whether you feel like training or what you feel like eating.)
How to do the breathing exercise:

Sit up ideally so you stay awake, breathe slowly in through your nose and aim to almost fill up your stomach with air. You should notice your stomach raise as you inhale and fall back in as you exhale.

Know that being over tired doesn’t help, however this can be overcome partly by applying the breathing. And personally I’ve found it does work. Give it a try and let me know how you go.

if you’d like more help with your health and will power don’t hesitate to leave me your details and I’ll personally give you a call to see what you could do to get results now.

Gluten free for fat loss yes or no? the following is what I tell my clients..

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So if you are thinking of, or have tried gluten free or grain free for fat loss or health you have probably heard conflicting stories.

The experts can’t agree and where is the evidence coming from for the debate? There are many schools of thought, a lot lead by large corporations with budgets to make but here’s my take on it;

If you’ve ever tried going grain or wheat free you will know what I’m talking about when I say that without eating these things regularly, not only does your fat disappear fast, but your overall energy levels are increased dramatically and so is your health as a whole.

Q – Do I believe in gluten free?

A – I think it’s a bit of a band aid solution, but it works.

Why? A few reasons in my book: grains are meant to be fermented (as in the human bodies digestion has developed over thousands of years and is used to (depending upon the culture) consuming fermented grains (meaning they are soaked before they are eaten).

The soaking process helps the grain become digestible which effects your body in several ways. From an aesthetic point of view it stops the body from becoming swollen caused partly by an inflammatory response from eating it, plus
it makes the grain more digestible and stops it from releasing it’s phytates within your digestive system, potentially blocking the absorption of essential vitamins and minerals from the rest of the food you are eating see more about soaking here.

Q – Can I just replace everything with the gluten free alternative?

A – for the reasons mentioned above, grains, all grains even wheat alternatives like soy, rice, millet and other ‘gluten free alternatives’ are still often sprayed and genetically modified. (And they are still grains which need to be treated like grains before eating them or avoided for better health). So the short answer is no its better to not simply replace wheat with gluten free and ‘she’ll be right.

If you buy the organic version of the above you are safe from the pesticides and genetic modification problem, but I’d still advise you soak them to improve your health.

Pesticides are the other problem. Grains are a highly sprayed crops and also genetically modified to withstand the pesticide sprays. None of these products are suitable for human consumption, however ‘within a certain level’ the governing bodies say that it is safe, this is another argument altogether. What you want your family to consume is completely up to you. Also what grain companies are allowed to put on their crops and what they put on them are two different stories. (I do have insiders knowledge on this one, although you don’t have to look far for the answers if you want them.)

Click here for some more info on the Organic debate.

All of these reasons are why I say – avoid wheat and your health will improve dramatically and your waist will shrink.

The results speak for themselves when you cut these things from your diet, cravings are reduced, energy levels are lifted… Try it for yourself and you will see. In my opinion it’s definitely one of the biggest ‘bang for your buck’ fat loss and nutrition tips that makes a difference.

If you have any questions about how to get your health and weight loss on track feel free to contact me here for a free coaching call.

Why Green Juices Might be Bad for You & 3 alternatives to aid detoxification

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Detoxing and Juices is all the rage at the moment it seems, and you would presume that a juice made from some of the most nutrient dense, high antioxidant plants (green vegetables) would be ‘good for you’ right? Well not necessarily.. It all depends upon the individual, as with everything. Digestion (and the ability to lose fat) from one person to the next can differ as much as finger prints. Here are some reasons why the ‘Green Juice/Detox Cleanse’ fad may not be working for you plus some alternatives. Of course if juices are working for you, then of course go for it.

This post was inspired by the fact that a close friend of mine, who’s recently started using a nutri-bullet, can’t understand why the ‘healthy’ juices are not agreeing with her stomach all of a sudden.

1. Your food should be chewed. Even though you may not think of your juice as food, you still need the enzymes in your saliva to begin digesting your juice before it hits your stomach. Digestion actually begins in your mouth with your saliva. If the digestive enzymes in your spit do not come in contact with your food, you’ll miss out on some key nutrients from what you’re eating. An idea might be to “Chew” your juice (or swish it around your mouth a little bit before you swallow allowing your jaw to move) so those enzymes in your saliva have some time to begin working.

2. There’s also some evidence that Kidney stones can be caused by green juice. Even apart from this fact, raw green vegetables can be extremely hard for some people to break down. More on that here: http://thesmarterscienceofslim.com/oxalate/

So if green juices aren’t for you, you aren’t the only one. Here’s 3 Fast and cheap ways to aid detoxification which will be easier on your gut:

– Drink minimum 2 Litres of clean filtered water each day (why should you drink filtered water?). Fresh water is imperative for good health.

– Make sure you get fresh air for a minimum of 15 minutes daily. This includes opening the windows in your house, even for 15 minutes in winter. Fresh air is imperative for good health.

– Try 1 tsp of apple cider vinegar in water first thing in the morning, or simply even lemon juice in warm water. The apple cider vinegar helps improve digestion and helps to rebuild your stomach acid, naturally improving your digestion which then of course aids weight loss.

For a great book on green juices and healthy raw smoothies, grab a copy of my friend Tammy’s book here

If you need fast acting help with your own weight loss or digestion, click here for a free call from Kate. If she can’t help you, she’ll guide you to someone who can.

Stay Healthy this Winter – My top 3 FEEL AMAZING tips (no exercise included)

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Clearly if you are reading this you are already aware that exercise is amazing for your body, so I thought I’d mention a few other tips to help boost immunity, create health (and therefore get you lean), this winter which you may not have already heard of.

Tip 1, Immunity testing:

Get some vitamin d, even in the supplement form. Us BioSignature practitioners (about BioSignature) recommend high dosing of this twice per week, rather than small amounts spread over 7 days. Is does much more than just boost immunity, it aids weight loss and boosts recovery amongst many things. Read more about Vitamin D here: http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/230/Vitamin_D3_BestSupplementEver.aspx

Zinc levels within the body are also closely linked to immunity, more on immunity in the recipe link below, or on the website referenced above. If requesting a blood test, for example in Australia, the standard blood test is not a great marker. Ask instead for ‘red blood cell’ if having the levels of Zinc tested within the body. If you are getting blood tests, most countries blood test ‘norm levels’ are the average of the population. So do you really want to be compared to ‘the norm’ ? – Just saying 😉

Tip 2, Mindset:

Make sure you socialise even if you don’t feel like it. Being by yourself is fine for some of the time, especially if this is how you recharge. However spending every day and night by yourself and not talking to others has been shown to only lead to more feelings of isolation.

In fact the cultures that have been studied in the book ‘The Blue Zones’ http://www.bluezones.com/ and shown to live the longest and healthiest (disease free) lives have been found to have socialising as the one common trait which seems to be a major difference when we analyse the way we live in the westernised world.

Tip 3, Nutrition:

A tip to boost immunity with cooking is to use the slow cooker and make your own organic bone broth. This draws out the minerals from the bones and completely nourishes your body. Simply keep the juices once you’ve finished cooking a whole leg or meat or any type of meat with the bone included.
Freeze these juices in small containers and add to all your cooking for extra flavour and nutrients, especially during winter.

For more details on why slow cooked broth is amazing for your health and a chicken stock recipe, click the link below and if you scroll further down on that page you will see the recipe.

http://www.westonaprice.org/health-topics/broth-is-beautiful/

A great book, which I use as a reference all the time and for more recipe ideas, is ‘Nourishing Traditions’ by Sally Fallon:

http://www.westonaprice.org/book-reviews/nourishing-traditions-by-sally-fallon-and-mary-enig/

If you are ready to unlock the potential cause of your weight gain or health related issues and finally feel amazing, click here to contact me.

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