Sick of all the diets, meal plans and fitness regimes that don’t work? Me too!

It’s not about finding that one miracle pill or personal trainer, it’s about never giving up!

I’ve been on a health kick of late, seven kilograms have snuck on around my tummy and thighs since Christmas, and admittedly, I haven’t been active or watching what food I put in my mouth. The SMALL changes I’ve made to my eating and exercising habits have made a big difference – and many of my friends and patients have been discussing and swapping information over this topic (the beginner for getting back into shape or losing weight) recently, so I thought I’d share our findings.

Yes, many pills and short crash diets can work, but they do not sustain the weight loss. You put it all back on – and then some! Most of us just don’t have it in us to adopt these long strenuous exercise plans or want to sacrifice too much of our favourite foods to achieve our goals. Sorry to say, but the amount of effort you put in directly correlates to the results that will yield to whatever plan you adopt.

My best advice is keep it simple to start with. A brisk walk in the morning or evening for 20-30 minutes. And eat as cleanly as you can – that is, prepare your portion controlled meals using as many raw food ingredients as possible. Don’t use pre-packaged or processed stuff. I know it doesn’t sound very scientific, but it works. No big changes to your lifestyle. Granted weight loss and fitness goals will be slow, but it will be healthy and sustainable. You don’t have to bother about counting calories, long regular stints at the gym – this is gentle and you can work at your own pace.

Let’s face it, if we’re feeling frumpy, the last thing we want to do is go out in public to be judged. Not that people do – but it’s how we feel. So you need to get the ball rolling! And from the conversations we’ve had recently, this way is proving a great success.

Don’t stress or get anxious if you slip up or fall off the rails with your plan – the key is to keep going. So what if you didn’t exercise today – do something little right now. Pick it up tomorrow. Snuck in a sugary snack that you couldn’t say no to? Yes it was bad, but make sure your next meal is healthier. Or bargain with yourself that next time you have a craving you’ll eat a piece of fruit before indulging in that chocolate bar. Every little bit helps, just keep at it.

I’ve been doing a Low Impact Beginner Home Exercise daily by Joanna Soh, following her along on YouTube from the comfort of my own bedroom. I still indulge in the occasional sweet, but make sure I have greatly increased my fruit and veggies – and cut the amount of sugar I have in my cups of tea in half. It hasn’t been a huge change for me, and I’m losing between half a kilo to a kilo a week. I’m feeling more energized too.

Set yourself a goal of four weeks or eight weeks. Heck, buy some stickers and put a gold star on the calendar every time you achieve a day that you met your daily objectives. Keep a food journal – whatever works to keep you motivated. Do it with a buddy, or your family. Remember to reward yourself afterwards – a cuddle with the dog, a facemask and relaxing bubble bath…  It’s all about getting started and persisting.

Don’t make grand gestures or unrealistic goals, like I said, keep it simple. Find what works for you. There are plenty of resources out there on the internet, food preparation services, and health centres. Remember to consult with your health professional or doctor to make sure it is right for you.

At the end of your four or eight weeks, do it all again, this time increase the intensity of your workout, tidy your diet a little bit more. Keep increasing the challenge. Incremental changes over time to reach your goal and soon enough you’ll have your own success story!

 

© Kate Grainger & Casey Carlisle 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Casey Carlisle with appropriate and specific direction to the original content.

Rejuvenate your body, sleep well and kick insomnia to the curb.

Mr Sandman, please knock me out!

 I’ve been plagued with insomnia since I was a child, it comes and goes, messing the natural rhythms of my biological clock, leaving me impatient and headachy for days afterward. The recent turbulence from losing a family member and the subsequent return to work have added stress, resulting in sleepless.

Sometimes I wish there was a switch I could flip to turn off my over-active grey matter .

There is, however, a collection of remedies that I have been using to aid the Sandman’s nightly visit…

With many studies on sleep and how much we need to maintain good health, allowing the body to rejuvenate, it can vary from a minimum of 7 to 10 hours. It’s different for everyone, I find 5-6 hours of unbroken slumber sufficient. Overnight, your body burns more calories than doing the same activity while awake; it softens and plumps the skin, replenishing hydration and diminishing dark circles and fine lines around the eyes.

With many sleep solutions on the market, pharmaceuticals tend to leave me drowsy the next day and unable to sleep the following night; and I’m not good with anything too smelly, like oils that you can apply to the skin or lightly spritz bedding or use in an oil burner. I tend to favour herbal tinctures or capsules. Every now and then I’ll attempt a tea or infusion to avoid building up a tolerance to any one remedy.

Patients going through menopause have also reported favourable results in using some of these remedies.

HERBAL TINCTURES:

California Poppy (Eschscholzia californica):

California poppy is an excellent herb to ease anxiety and stress. It not only helps you nod off, but improves quality of sleep as well. This little herb is also a general anesthetic and  muscle relaxant. Another beneficial fact s that it is safe for children. 20-30 drops of a tincture right before bed should help ease most people into a good night rest.

Passion flower (Passiflora incarnata):

Passion flower is a brilliant herb for people who wake frequently throughout the night. It is a safe herb for most (excluding excessive use in pregnancy, especially in the first trimester), including children and can be taken in large doses frequently. It is used to promote a deep restful sleep and ease anxiety. Take 30-60 drops of passion flower tincture an hour before bed, and again at bed time if you are not yet tired. The herb can be combined with others to make a wonderful night time tea as well.

CAPSULES:

Ashwagandha (Withania somnifera):

Ashwagandha works more in helping the body deal with stress than as a sedative. It is an adaptogen with strong affinities toward the nervous system. It also aids with hormone fluctuations brought on by tension, especially helping regulate cortisol levels at night time. Cortisol is what wakes you up at 2 am thinking about a million things at once and not being able to fall back asleep. Taking 500mg of Ashwangandha daily can help your body even out stress hormone levels resulting in a good nights sleep.

Valerian (Valeriana officinalis):

Valerian is a glorious nervine and anti-spasmodic. It is often used to ease nervous tension or overstrain. Valerian promotes sleep in most, but can act like a stimulant in some. It can help people fall asleep without the sedative hang over some get from over the counter sleep aids. This is a herb you don’t want to take daily for a long period of time. The body can get used to valerian so it is recommended to take it for two to three weeks, then take a break for 3 weeks, and repeat. Valerian is a nasty smelling herb and is easiest to take in capsules or in a tincture combined with better tasting herbs.

TEA:

Chamomile (Matricaria chamomilla):

Chamomile is a well known calming herb. Relaxing both the body (muscles) and the mind. It is also a wonderful gentle sedative. Safe and effective for children.

Chamomile tea sipped by a breastfeeding mother can soothe the baby after breastfeeding. Toddlers can sip chamomile tea with a little bit of honey before bed time to calm them before bed. Adults can drink 2-4 cups of chamomile tea at the end of the day to help calm down before bed time. Steep chamomile in hot water for 10 minutes in a tightly capped jar, strain and enjoy.

Lavender (Lavendula angustifolia):

Lavender is the herb familiar for calming and relaxing the body and mind. The leaves can be drunk as a tea, or added to food. It is great for insomnia, agitation and restlessness.

HERBAL INFUSION:

Hops (Humulus lupulus):

Hops is a potent nervine and sedative. Great for nervousness, irritation, twitching, irritability and sleeplessness. You can make an herbal infusion of 2 tbsp hops steeped in a quart of hot water with a covered lid. Let that infuse for 4-8 hours and drink before bed time. The herbal tincture dosage is between 10 – 30 drops in water before bed.

As always, if you are pregnant, breastfeeding, or on any medications, consult a practitioner familiar with botanical medicine before adding any herbal remedies to your regime.

I hope you’ve found a valuable solution if you suffer as I do; and here’s to you experiencing some beautiful dreams as you get that elusive full nights rest.

Have you tried any of these? Have a remedy which is infallible for you – I’d love to hear about it.

Casey Carlisle 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Casey Carlisle with appropriate and specific direction to the original content.

Health and wellness, all wrapped up in a yummy yellow fruit.

Forget popping pills, pick a plum!

Conversations with friends about my love for loquat fruit – given that the tree in my back yard is abundant with this delicious Chinese plum – spurred me on to do a little investigation.

I’d gotten hooked on this sweet fleshy stone fruit in childhood, but was unintentionally educated on its many health benefits after being diagnosed with cancer.

Several researchers have revealed that loquat extracts are beneficial in cancer therapies due to its cytokine immune modulation moisture capabilities. Also, the laetrile in loquat is a known anti-cancer agent. Additionally, pectin in this little fruit, helps to retain moisture in the colon, and thus, functions as a bulk laxative. In this way it helps to protect the colon mucous membrane by decreasing exposure to toxic substances, as well as binding the cancer causing chemicals in the colon.

Many other health benefits I’ve uncovered in my research include how this yellow wonder is an excellent source of Vitamin A, and Vitamin C. It contains almost all the B complex Vitamins like thiamine, riboflavin, niacin, pyridoxine, folates and folic acid. Loquat also contain minerals like calcium, manganese, potassium, phosphorous, zinc, copper, selenium and carbohydrates. Possessing monounsaturated fats like omega 3 fatty acids and omega 6 fatty acids add to it’s appeal. The fruit is low in cholesterol and calories since it hardly contains any lipids or proteins. With properties like these, this fresh fruit is an important component of cell and body fluids, helping to control heart rate and blood pressure.

Loquat fruit is an excellent source of vitamin A (provides about 1528 IU or 51% of daily recommended levels of the vitamin per 100g), and phenolic flavinoid antioxidants such as chlorogenic  acid, neochlorogenic acid, hydroxybenszoic acid, feruloylquinic acid, protocatechuic acid, epicatechin, coumaric acids and ferulic acid. Ripened fruits have more chlorogenic acid concentrations.

This odd little stone friuit is a functional food for the prevention of diabeties and hyper lipidemia. Loquats release a set of natural body chemicals known as polysaccrides which help reduce diabetes by increasing insulin production. Its extract also support pancreas by supplementing insulin production.

But if you aren’t versed in all of the specific scientific terminology, you can be pleased in the fact that this not-well-known plum is a great addition to your diet to increase health and wellness. This a sweet taste and soft texture not every thing that is good for you has to be difficult to swallow.

Health Chart/Nutritional information:

Nutrient	Unit	1 Value per 100.0g	1. cup, cubed 149g	1.0 large 20g	1.0 medium 16g	1.0 small 13.6g
Proximates
Water	g	86.73	129.23	17.35	13.88	11.80
Energy	kcal	47	70	9	8	6
Protein	g	0.43	0.64	0.09	0.07	0.06
Total lipid (fat)	g	0.20	0.30	0.04	0.03	0.03
Carbohydrate (by difference)	g	12.14	18.09	2.43	1.94	1.65
Fibre, total dietary	g	1.7	2.5	0.3	0.3	0.2
Minerals
Calcium	mg	16	24	3	3	2
Iron	mg	0.28	0.42	0.06	0.04	0.04
Magnesium	mg	13	19	3	2	2
Phosphorous	mg	27	40	5	4	4
Potassium	mg	266	396	53	43	36
Sodium	mg	1	1	0	0	0
Zinc	mg	0.05	0.07	0.01	0.01	0.01
Vitamins
Citamin C (total absorbic acid)	mg	1.0	1.5	0.2	0.2	0.1
Thiamin	mg	0.019	0.028	0.004	0.003	0.003
Riboflavin	mg	0.024	0.036	0.005	0.004	0.003
Niacin	mg	0.180	0.268	0.036	0.029	0.024
Vitamin B6	mg	0.100	0.149	0.020	0.016	0.014
Folate	μg	14	21	3	2	2
Vitamin B12	μg	0.00	0.00	0.00	0.00	0.00
Vitamin A RAE	μg	76	113	15	12	10
Vitamin A IU	IU	1528	2277	306	2.44	208
Lipids
Saturated fats	g	0.040	0.060	0.008	0.006	0.005
Monounsaturated fats	g	0.008	0.012	0.002	0.001	0.001
Polyunsaturated fats	g	0.091	0.136	0.018	0.015	0.012
Cholesterol	mg	0	0	0	0	0

Casey Carlisle 2013. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Casey Carlisle with appropriate and specific direction to the original content.