Seeking Health

I’ve been eating a low fat, wholefood, high raw, plant based diet for a while now and I thought I was over food cravings but the last couple of weeks I’ve had them big time.

I used to get cravings a lot. As a teenager and young adult, I was always on some fad diet or other that would require me to restrict my food intake. And after a while, I’d cave in and binge eat everything I shouldn’t. My weight would yo-yo up and down, yet it never occurred to me that this was abnormal.

The cravings went away when I started to truly nourish myself, not just my body, but my mind and spirit as well. I ate when I was hungry, and stopped when I was full. All was well, I thought.

But every now and then, the cravings come back.

The good news is the cravings are NOT for processed junk food, so it could be worse. But there is still the need to fill myself with something sweet when something else in my life is amiss.

Over the years, I’ve learned a few things about cravings. So this time around I know exactly what that ‘something’ is.

Since coming back from my holidays, I’ve been working really hard – sometimes staying up late at night to finish work, and it’s creating an imbalance. Not getting enough sleep creates disharmony with your hormones, especially leptin. This hormone sends a signal to your brain when you are full.

The day after a poor night’s sleep, your appetite tends to soar!

I also haven’t been exercising as regularly as I usually do because of a tight schedule. I’ve been spending a lot of time sitting (or standing) at my computer writing plans, modules and putting new programs and events together, and have sacrificed my exercise more times than I care to admit. That lack of an important component of a balanced life is throwing things off for me.

Exercise releases endorphins, the feel good chemicals responsible for what’s known as ‘the runner’s high.’

I’m also a fan of massage as a way to invite the body to release those delicious endorphins. Sadly, no one’s given me a massage for far too long.

As a result of not getting my ‘feel good’ hit as regularly as I’m used to, I think my body is looking for pleasure elsewhere.

And food can be an instant source of pleasure and gratification.

One of my favourite snacks are Bliss Balls - wonderfully delicious energy balls (in my “Secrets of Raw: Uncooking” ebook and always one of the recipes in my programs). These snacks that fulfil my cravings and indulgences might be considered innocent and even healthy by most. Still, it’s the emotional state with which the cravings and indulgences express themselves that’s out of sorts.

So I am making a public commitment to nourish myself, exercise every day, get to bed 30 minutes earlier each night and to get a massage ASAP.

In my Eat More to Weigh Less program, I discuss that what really causes food cravings is a deficiency of one of your basic needs. When nutrients are out of balance, your body craves food to rebuild its stores. When you respond to the cravings with sugary, fatty, salty and nutritionally depleted and harmful foods, you add stress to your body. This stress burdens your adrenal glands. Giving in to food cravings can contribute to adrenal exhaustion.

In this program I share why and how breaking free from emotional eating and providing the nutrition you really need will stop cravings in their tracks. By supplying your body with the building blocks of a healthy mind and body, you allow your adrenals to rebuild, your body’s response to fatigue and exhaustion is stronger, and the cravings lessen.

Look out over the next few weeks for an invitation to my Eat More to Weigh Less workshop here in Christchurch on Saturday 21 February.

I look forward to having you here on my journey.

Comment below about your experiences with cravings and emotional eating. Also, be sure to share what strategies you’ve developed. And if you need some amazing massage endorphins, make a booking ASAP. Let’s hold each other accountable to finding joy in places other than the refrigerator!

Please share this with anyone who might find it helpful.

“The quieter you become, the more you are able to hear.”

—Zen proverb

During the holidays I've been meditating on the thought that it’s not easy to be quiet, or be in quiet, these days. Unless you live in a monastery, it’s practically a lost art. We all know it’s good for us. At some point, we’ve all heard someone say “It’s so loud in here I can’t hear myself think!” We know we must find quiet to recharge, to be able to truly hear the people who need our attention, to hear birdsong. But we’ve become part of a culture that tries to fill every second with sound, activity, excitement. How can we find the beauty of the Universe?

It's said that the enlightened carry quiet within them wherever they go, as a lamp carries its flame. Not being so lucky myself, I wouldn't know for sure. But I do know that those of us who have not yet reached that place can still find our own quiet, at least for a while. We can give up shopping at malls for entertainment. We can keep the TV turned off unless there’s a show we really want to see, rather than having it on at times as background noise. Ditto for music. We can walk away from the computer and laptop and iPad and smartphone, from Facebook and Twitter and Instagram. (It’s not like they won’t still be there when we get back.) We can, as John Muir suggests, seek beauty in nature, whether we’re in the mountains or just looking out the back door or sitting on our deck watching the sunset.

Once you’ve chosen your spot and turned off as much noise as possible, just sit. This is the hardest part. If you’re out in nature, but you’re hiking, or you’re skiing, or you’re sketching, or you’re taking photos, you’re not being quiet. You may not be singing or shouting or chasing people, but your mind is busy doing whatever you’re doing. It’s not quiet. You’re not quiet. This is true if you’re sitting at your deck as well. You’re not out there to take an inventory of repairs that need to be made. You’re there to just sit.

Not making time for this can leave us feeling drained, overwhelmed, scattered and incomplete, leading to poor health in mind, body and spirit. Sometimes we need help to heal from this kind of self abuse. Holistic health practices at Seeking Health take into account your whole being and all the different factors that impact your whole being - the food you nourish yourself with, the movements you use to activate your energy, the thoughts you use to limit or expand yourself and all the aspects of your lifestyle and environment that either heal you or harm you. 

What kind of support do you need to come back into balance at the start of this year? 

Maybe you need to upgrade your diet.

Maybe you need to relax your body.

Maybe you need to renew your energy.

Maybe you're too overwhelmed to know what you need.

Or maybe you just need the sound of silence?

Click here for part 2

Hi. This is Cath King from Seeking Health and today I’d like to talk to you about how to eat more to weigh less. I know it sounds like a contradiction but I promise you it’s not. This presentation is for anyone who’s reached a place in their lives where they feel like they’ve tried everything and are sick of diets and want a healthful, sustainable weight loss lifestyle that will keep working for them year in and year out. Today we’re going to explore:

• The role that calories play in weight loss

• The role your metabolism plays

• The role that toxins play

• The role of your mindset

Although you wouldn’t think to look at me now, I’ve always had a tendency to carry extra weight. My whole family has. And for years I tried to keep on top of it with eating less and exercise. I tried diets and cleanses. Which would work for a while, but then would leave me ravenous, facing cravings that seemed to just get worse. After I turned 35, and life was busy with work and family, I found even my “fat clothes” fitting way too tight and so I’d eat a bag of Oreos. I knew diets didn’t work. But what else was there? I was frustrated, discouraged and felt quite hopeless of finding a solution. So I just stopped trying.

As many of you already know, my Dad died when I was in my mid-30s of prostate cancer and I’d had my own health challenges. So instead of trying to lose weight, I focused on researching what was the healthiest diet and lifestyle. And once I found the healthiest and most natural diet for humans, I also solved my problem with weight. I now eat as much as I want. I’m never hungry. I absolutely love my food. I have abundant energy, I have perfect health all the time and I easily maintain a healthy weight and slim figure. I love being able to wear anything I want. I can even borrow my daughter’s clothes.

If you’re like me, you probably hate feeling hungry. It makes you miserable, obsessed with food and grumpy. Also, you probably also know that being overweight, increases your risk of diabetes, heart disease and stroke, cancer, osteoarthritis, high blood pressure, gout, sleep apnea and brain atrophy, which increases the risk of dementia as you get older. You might have children you want to be there for and lots you still want to do with your life. But you’ve heard statistics like the life expectancy of obese people is 6 to 7 years shorter than that of normal weight people, not to mention having a lower quality of life.

You might have found that your weight makes life more difficult. It is harder to tie your shoes, fit in an airplane seat, or find a mate. Maybe you’ve experienced some form of discrimination or feel judged.

You probably have lots of things you want to do with your life but your weight gets in the way. You’ve probably also tried many diets that leave you feeling hungry, lacking in energy and ready to go back to your standard Aotearoa diet. So if any of this rings true for you, then this presentation is really for you.

So let’s get started with some of the facts about calories and the role they play for weight loss. Calories are a measure of the energy in our food, so they do matter, but they’re not the be-all-and-end-all of weight loss. And while it might seem that you should just be able to restrict your calories and lose weight, it doesn’t usually work out very well or last very long and calorie restriction gets old real fast.

Studies have shown that following initial weight loss on a calorie restricted diet, the levels of hormones that control hunger change in a way that increases hunger. So whenever you restrict your calories, your hormones will make you even hungrier. That’s because we’re designed so that periods of chronic starvation will trigger a strong protective mechanism to force you to eat as much as you can.

Another thing that happens when you restrict calories is that you also restrict the energy your body runs on, which leads you to feel tired, low in energy and lacking in motivation to exercise or do much of anything.

Finally, when you restrict calories, you also damage your health. Because usually when you restrict calories you also restrict the vitamins, minerals and antioxidants your body needs to be healthy.

But when you eat plenty of the right kinds of calories, your body will feel safe about not needing to store them as fat, your hunger hormones will decrease, no protective mechanisms will be activated, and eventually you’ll have so much energy that you’ll burst out of bed in the morning, fly out the door, skip down the road and seize the day. Exercise will seem far more appealing. Plus you’ll be getting all the vitamins and minerals you need for optimal health.

So, whereas calorie restriction leads to:

• Muscle loss

• Slower metabolism,

• Hair loss

• Bone loss

• Infertility

• Heart failure

• Fatigue

Healthy eating will lead to:

• Fat loss

• Faster metabolism

• Stronger nails

• Shinier hair

• Healthier skin

• Strong immune system

• Abundant energy

Remember that not all calories are created equal and that means that we don’t need to eat less, we just need to be eating right. Here’s an example of the difference eating right as opposed to eating less can make. You can see that eating 400 calories of vegetables is going to leave you feeling fuller than either 400 calories of oil or 400 calories of chicken. During a meal, the stomach expands, and internal nerve receptors sense the volume of food and the pressure on the stomach wall. These receptors send signals to the brain via the vagus nerve, causing the sensation of fullness. When the stomach contracts and empties, the desire to eat is felt again. Larger meals fill the stomach for longer periods of time and are more satisfying than smaller meals.

Highest satiating power is found with high levels of dietary fibre and water and low satiating power is related to higher fat foods. Fruit and vegetables have high satiating values, whereas bakery products like cakes, croissants and biscuits are the least satiating foods. You can also see here that animal foods have more than twice the number of calories by weight as plant-based foods. That’s huge when we’re talking about feeling satiated or full on fewer calories. So we want to get our calories from above the line. And it just so happens that the most satiating foods are also the lowest in calories.

Also when you eat plant-based foods, you not only feel fuller, but you also get more vitamins and minerals and that means you get to experience better health as well as losing weight. You can see here the huge difference in nutrition between plant-based foods – those satiating vegetables, fruits grains and pulses – and animal based foods. And obviously, the processed bakery-style foods are even worse in terms of nutritional value.

So to sum up calories:

• Traditional calorie restriction leads to increased hunger hormones.

• Traditional calorie restriction leads to lack of certain important micronutrients.

• Although you may crave processed, high-fat bakery style foods, they do not lead to satiation.

• Animal foods contain more than double the calories per gram than plant foods.

• A plant-based diet helps you to feel satiated with fewer calories and more micronutrients.

But another huge factor in weight loss is metabolism. Metabolism is how efficiently we use the fuel or calories we consume. Eating to satiation leads to a metabolism increase and decreased hunger, where-as chronic under-eating leads to slowing of the metabolism and increased hunger. So, as we’ve talked about already, you don’t want to restrict calories, under eat or feel hungry all the time.

Next is exercise. And yes, exercise is necessary for healthy weight control and just health in general. Cardio is great for burning calories, and so is really valuable. It also has other great health benefits and so should be included in any health program. But some other forms of exercise have other benefits for weight loss and increased metabolism.

Strength training really increases metabolism. Building muscle is so important because every kg of muscle burns 12 calories per day, where-as every kg of fat only burns 4 calories per day and that’s just at rest. So, when you increase your muscle mass, your metabolism also increases.

High Intensity Interval Training or HIIT, is just exercising intensely for very short periods of time. HIIT doesn’t burn calories the same way that lower intensity cardio does. But what it does do better than anything else is burn body fat – especially that stubborn belly fat.

The next important factor to increase your metabolism is to keep it plant-based. Research has shown that vegans have a metabolic rate that is 11% higher than those consuming meat, dairy and eggs as part of their diet. So not only can you eat more lower calorie plants, but your metabolism will also increase so that you are burning more calories even when you’re sleeping.

Low fat isn’t just important in terms of calories. Fat also interferes with your body’s sensitivity to insulin and therefore your use of energy and metabolism.

Hydration may surprise you, but water is involved with almost every biological function in the body, so therefore your body’s metabolism slows down in a dehydrated state. When your body does not have adequate amounts of water, your calorie burning machines (muscles) slow down dramatically. Over 70% of your muscle consists of water, so when they are not fully hydrated their ability to generate energy is severely inhibited.

Another important factor to understand is - your body’s ability to utilize fat as fuel is also restricted when you are in a dehydrated state. Combine these two factors and you have one slow metabolism!

But no discussion about metabolism would be complete without talking about your thyroid. The thyroid’s main role in the endocrine system is to regulate your metabolism. Every cell in your body depends on the thyroid to regulate its use of energy. If you struggle with weight, it could be because of low thyroid function.

And one of the causes of low thyroid function is toxins and that’s also something we need to consider for weight loss. Toxins impact on our ability to lose weight on a number of fronts. First, environmental toxins mess with our ability to balance blood sugar and metabolize cholesterol. Over time, the changes can lead to insulin resistance. And as we’ve just learned insulin affects how we use energy.

Also our body is very smart and it knows that if our body is assaulted by toxins, it needs to protect the organs essential for life. So it stuffs the toxins where they will do the least harm – in the fat cells and if there’s too many toxins, it will create more fat cells to accommodate them. Your body will do all it can to prevent losing the fat that’s keeping your organs and cells safe.

These toxins also contribute to weight gain by disrupting the hormone signalling system that regulates your metabolism.

And lastly, remember that nature’s solution to pollution is dilution. So if you have toxins in your body, you will also hold on to a lot of water weight, which makes you look puffier – around your face, ankles, and so on.

OK. So now we’re going to look at mindset factors for weight loss. There is a huge mind/body connection. And this can be some people’s primary reason for their inability to lose weight.

Our brains fall into the pleasure trap. We evolved to maximise pleasure and avoid pain with the least effort. Which worked really well when all that was available to eat were fruits and vegetables, with the odd bit of meat scavenged here and there, but it doesn’t work so well when meat, dairy and eggs are abundant and easily had or when concentrated, processed foods are available.

You see, what happens is that when we start out, we get normal feelings of pleasure from eating whole natural foods (just like any animal does when it eats its natural diet). But then we get introduced to processed foods and animal foods, which are a far more concentrated source of calories and so our brain sends enhanced pleasure signals because we’re getting more energy for less effort. Soon though, we experience neuro-adaptation to these unnatural foods and go back to experiencing just the normal amount of pleasure from eating them. But now, when we eat whole, natural foods, because they aren’t as calorie dense, we experience a lower than normal amount of pleasure from eating them. The good news is that it doesn’t take long to adjust back to a normal level of pleasure when we stop eating all the animal foods and processed foods – only a couple of weeks, in fact.

If you are overweight, it is because your brain has a reason for it. If you try to force yourself to lose weight anyway, you are waging war against your brain. This is a war you are bound to lose!

Stress is the number one cause of emotional eating. You see, the primitive brain doesn't understand modern stress. It interprets stress according to ancient programs. Modern stress is interpreted by the primitive brain as immediate physical danger, famine, or susceptibility to the elements, such as frigid temperatures. It responds with measures appropriate to the perceived danger. If your brain interprets stress as potential famine, it will demand that you eat while you can. It will also slow your metabolism, enabling you to gain weight as quickly as possible. It needs you to be fat and if you try to be thin, you are setting yourself up for failure.

Chronic emotional stress from grief, overwhelm, sadness, fear, anxiety, panic, depression, anger and frustration are often responsible for not only the cascade of stress hormones that get activated under chronic stress which can contribute to weight gain, but also contribute to a need to eat “emotionally”.

By the way, a thick layer of fat is also a great emotional shield. To let the fat go, you need to deal with the emotions it may be smothering.

Finding motivation and creating a compelling vision is also part of the role mindset plays, as is our conditioning about diet and health and our attachment to our current diet and lifestyle.

So a weight loss plan needs to address all these areas – calories, metabolism, toxins and mindset. And next week I’ll be talking to you about how to put all these factors together in a very easy, sustainable, effective approach that truly allows you to eat more and feel really satiated with no counting calories, or measuring portions, that maximises your metabolism, reduces toxins and creates a skinny mindset. And that same approach will also improve your over-all health and energy. So not only is this approach the most effective, I think, in achieving and maintaining a healthy weight, it also reduces your risk of diabetes, heart disease, cancer, and normalises blood pressure. And I’ll be offering you a chance to get everything you need to put this approach into practice in the new year for a very special low cost.

I hope that if weight issues are something you’ve been struggling with, that I’ve been able to give you some hope that you can overcome these issues permanently.

So, keep an eye out for my email next Wednesday. I really encourage you to watch my next video on this topic and if you know anyone else who might benefit from this presentation, please share it with them. Until then have a great week and I’ll see you next Wednesday.

 Click here for part 2

What exactly are the benefits of receiving massage or bodywork treatments? Massage is useful for all of the conditions listed below and more, massage can:

• Alleviate low-back pain and improve range of motion.

• Ease medication dependence.

• Enhance immunity by stimulating lymph flow—the body's natural defence system.

• Exercise and stretch weak, tight, or atrophied muscles.

• Help athletes of any level prepare for, and recover from, strenuous workouts.

• Improve the condition of the body's largest organ—the skin.

• Increase joint flexibility.

• Lessen depression and anxiety.

• Promote tissue regeneration, reducing scar tissue and stretch marks.

• Pump oxygen and nutrients into tissues and vital organs, improving circulation.

• Reduce post-surgery adhesions and swelling.

• Reduce spasms and cramping.

• Relax and soften injured, tired, and overused muscles.

• Release endorphins—neurotransmitters that work as the body's natural painkiller.

• Relieve migraine pain.

A Powerful Ally

There's no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.

Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:

• Decreased anxiety.

• Enhanced sleep quality.

• Greater energy.

• Improved concentration.

• Increased circulation.

• Reduced fatigue.

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

Profound Effects

In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

• Arthritis sufferers note fewer aches and less stiffness and pain.

• Asthmatic children show better pulmonary function and increased peak air flow.

• Burn injury patients report reduced pain, itching, and anxiety.

• High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.

• Premenstrual syndrome sufferers have decreased water retention and cramping.

• Preterm infants have improved weight gain.

Research continues to show the enormous benefits of touch—which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles.

Who Needs a Massage?

Everyone!!! Massage is the best way to fight the signs and symptoms of living in the modern world of today (especially in shaking Christchurch of the last couple of years); whether it is the pain from sitting in front of the computer all day long, the stress of raising your children while doing the housework, living on your own, or being in a relationship; everyone deserves an hour of pampering that will chase the stress away and will rejuvenate your body.

Increase the Benefits with Frequent Visits

Getting a massage can do you a world of good. And getting massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

How often?

Weekly — The best way to improve your health and mental state, you will feel better than ever, guaranteed!

Fortnightly — You will improve the way you feel and your body will get better with time.

Three weeks apart — You will keep your body in a good shape.

Monthly and over — You will be able to deal with the aches and pains that you got since your last massage. Fight stress and get relaxation.

Click to book your next massage.

Give the gift of touch this Christmas with a massage gift voucher.

With the summer months upon us, the call of the great outdoors is hard to ignore. And because life can make things complicated enough, you need to know that with just a few basic organic products to hand you can be ready to go whenever you get the chance.

Do you want to take the drama out of those inevitable summer mishaps?

To me, the true art of really enjoying the summer months lies not in over-planning or constrictive safety measures, but rather in developing a sensible, relaxed attitude… and a little stash of natural products that do amazing things with a minimum of fuss.

The three most useful and wholesome first-aid items you could ever want:

If you take nothing else, just keep a bottle each of organic Lavender and Tea Tree essential oil in your day-bag. Right there alone you have the means to deal with a whole host of stuff:

* Burns

* Sunburn

* Cuts

* Scrapes

* Strains and sprains

* Insect bites

* Rashes

* Headaches, Tummy-aches

* Shock

* Congestion (allergies)

* Water disinfectant

Pure, natural first-aid items for every day and every eventuality

In reality these two natural-health gems will prove themselves just as useful at home as in the great blue yonder and probably you will come to know a hundred other occasions where they help restore calm and balance in a crisis.

There is a need to be sensible with them of course – especially with the essential oils that are a concentrate medicine – but once you are aware of what they can and cannot do, your confidence and their versatility will grow a pace. (When you buy pure essential oils from a reputable natural health store, directions and safety instructions will be included.)

Tea Tree Essential Oil

Insect Repellent – add 3-5 drops to a palm-serving of body lotion/baby oil, sun cream or even olive oil.

Insect Bites – rub 1 drop direct to area.

Natural Disinfectant – add 5 drops to dish rinse water. 3-5 drops to bowl of water to wash cuts and scrapes. 1-2 drops to cup of water for mouth rinse (do NOT swallow). Also spray hands with Eye Soothe add 1-2 drops and rub in for emergency hand wash.

Congestion – add 3-5 drops to hot water and inhale. Or to cloth/collar. Or 5-10 drops in diffuser for inside space (combine also with Lavender to same total dosage of essential oil).

Lavender True Essential Oil

Burns – add 1-2 drops direct to area, if available drop onto an ice-cube and rub on. When possible, first place burn under cold water until pain subsides.

Sunburn – gently rub in 3-5 drops direct to wet skin, as required. Or better, spray healing, cooling Eye Soothe on area and then add 1-2 drops and rub in (increase by single drops to extend to large areas).

Rashes and Skin Irritations – apply 1-2 drops direct to affected area.

Scrapes and Cuts – apply a drop or two direct to the area, or for gentle wash add 3-5 drops to water. Apply pressure and raise area to stop bleeding.

Strains and Sprains and Bruises – gently massage 1-2 drops direct to affected area, for sprains and strains stabilize and raise injury and apply cold compress if available.

Mild Shock – apply 2-3 drops to cloth and inhale, or inhale direct from bottle. Add 2-3 drops to palm serving baby oil/lotion/olive oil and massage around neck. Reassurance, rest and warmth.

Headaches – apply 1-2 drops to fingertips and massage to temples, behind ears and neck.

Congestion – for children. As for shock above. Or to 5-10 drops to diffuser for inside space, or to bath. Or 3-5 drops to hot water and inhale.

Tummy-ache – massage 2-3 drops into stomach in clockwise direction

Holistic Health consulting is a relatively new profession, but the idea behind it is really rooted in how we, as human beings, operate. As a health consultant, I help you work with your unique body, and take into consideration how everything in your life affects your health and wellness.

At the first glance, you may think what a health consultant does is not much different from a conventional nutritionist or dietician, or a diet program. However, there are some subtle nuances that make my approach superior in terms of creating positive changes that last – instead of delivering a Band-Aid solution.

As a health consultant:

• My approach is client-driven. Instead of getting a one-size-fits-all meal plan based on a cookie-cutter approach or one fad diet, I create customized programs and packages for my clients based on their individual circumstances, lifestyle habits, health conditions and other needs.
• I approach nutrition as “whole foods”, instead of compartmentalizing them into individual nutrients such as calories, carbs, proteins, fats etc. Why? Because the synergistic relationship among these various components when they are ingested in the form of whole foods deliver much more benefits than when they are taken as individual nutrients.
• With my face-to-face or online health programs, during which I work with my clients over several months to a year, with monthly modules or face-to-face sessions that last 60 minutes, I am able to be with them every step of the way, so that we are able to look into lifestyle choices and work on changing habits, resulting in meaningful and positive behavioral changes that last for a long time, delivering long-term health benefits.
• My programs are goal-, action- and result-oriented. My approach focuses on implementation and integration, so that healthy changes are integrated into your life. We live in the age of information overload – you don’t need more information, you need to know which information to use and how to make it work for your life.
• Instead of treating the symptoms, I work with my clients to get to the underlying causes of their health concerns. We look at how issues such as stress, emotional distress, physical activity, lack of sleep, or lack of “soul nourishment” etc. affect our overall wellbeing. I help my clients cultivate the awareness to improve all areas of their lives.
• I support my clients to work with their body on healing itself so that they can eventually reduce or eliminate the amount of medication they rely on.
• I recommend natural alternatives to drugs that are just as effective and not harmful to long term health.
• Instead of forcing my clients to stick to some “plan” that is very different to how they currently eat and live, I first listen to my clients’ needs and concerns, then work with them to get over blocks or resistance to making any behavioral changes, and help them to take baby steps in the right direction.

I am Your Health Advocate

As your Health Consultant, I support you to live your life to the fullest. Working with me, you will get:

 A plan of ACTION that is realistic, practical and actionable

 GUIDANCE to implement changes that work with your lifestyle

 SUPPORT to course correct and stay on track

 ACCOUNTABILITY that leads to success that lasts a lifetime

What is Not Taking Action Costing You?

Chances are, if you invest in your health and wellness, you will recover your investment and more through savings in medications, doctor's visits, unnecessary supplements, fad diets, ineffective treatments, as well as increased productivities and fewer sick days.

Plus, who can put a price on more vitality, less stress, better relationships, and a happier existence?

To find out if holistic health consulting is right for you, I invite you to a free initial consultation during which we will discover how I can support you for a healthier, happier life. Give me a call on 357 4335 or email me at c.king@hotmail.co.nz

Gout is the most common form of arthritis in men over the age of 40. The disease is characterized by recurring episodes of extremely painful joint inflammation, caused by monosodium urate crystal deposits.

Gout has markedly increased over the past few decades in parallel to the rise in obesity. In fact, more than 60% of individuals with gout have or later develop metabolic syndrome. Elevated uric acid levels, a precursor for gout, are associated with many other chronic diseases including diabetes, heart disease, hypertension, renal dysfunction, and obesity.

Uric acid is a waste product of purines (e.g. adenosine, adenine, guanine) in the body following metabolism. Long term increases are associated with not only gout, but most chronic diseases. As you will have seen if you've watched my protein videos or attended my presentation, protein contains nitrogen, which our body needs to eliminate via the liver and kidneys in the form of uric acid. Therefore, high protein diets are linked to gout.

Risk factors for higher uric acid include a higher weight and body fat percentage with lower muscle mass, as well as the consumption of meat (especially red meat), seafood, aspirin, diuretics, alcohol and sugary foods. Drinking alcohol, at intakes higher than 15g/day, results in a 93% higher risk of gout. Risks are significantly raised by drinking as little as 10-14.9g/day. Beer has been associated with 2.5 times higher risk while liquor is 1.6 times higher (risks don’t seem to be elevated through red wine consumption). Every additional meat serving per day leads to a 21% higher risk while seafood leads to a 7% higher risk. Lastly, daily consumption of sugary soft drinks increases risks for gout by 85%.

Most people with elevated blood uric acid never end up with gout, but for those who do, it usually happens by around 40–60 years of age in men and 65 in women. Males are over twice as likely to develop gout than females. Heightened uric acid in the blood can eventually lead to the formation of monosodium urate crystals, which are deposited in tissue. Eventually those deposits can lead to first acute gout—with little to no symptoms between gout attacks—and then, when not adequately treated, chronic gout—with symptoms between attacks and the formation of painful deformities. Acute gout usually begins in one joint in a lower limb and an attack results in a red, warm, swollen, and extremely painful joint. Gout is often a debilitating disease that significantly reduces the quality of life for those affected.

The goal in gout treatment is to lower blood urate levels and to dissolve urate crystals. Traditionally, on a pharmacological basis, acute gout is often managed with nonsteroidal anti-inflammatory drugs (NSAIDs), colchicine, or glucocorticosteroids, while chronic gout is managed with urate-lowering therapy such as allopurinol, febuxostat, probenecid and sulfinpyrazone. Unfortunately for many, medical treatment for gout is often insufficient, and as a result individuals affected have little to no relief from gout symptoms and the development of the disease to chronic gout. In addition, many of these drugs come with serious side effects of their own. Lifestyle interventions are an important component for the management of gout but unfortunately due to many factors (i.e. many doctors have little to no background in nutrition), patients are often not exposed to these recommendations.

What lifestyle interventions help manage gout? Exercise, weight loss, and also low protein, high carb diets containing fruits, vegetables, whole grains, nuts, legumes and a high vitamin C consumption are associated with lower blood uric acid. 1500 mg/day of vitamin C, in a supplemental form, is associated with a 45% decreased risk for elevated blood uric acid. Growing research is accumulating in the role of cherries, with their high vitamin C content, in the management of gout. Eating two servings of cherries a day is seen to significantly reduce blood uric acid, inflammation, and the number of gout attacks. There has been positive results with tart cherry juice concentrate in several small studies for the management of gout. Purine-rich vegetables, nuts, legumes, and vegetable protein, despite their purine content, are not associated with gout. Furthermore, people who eat more vegetable protein have a 27% lower risk for developing gout.

So how can you take this information and apply it to yourself? First things first, you’ll have to reduce things that are seen to elevate blood uric acid. Try to reduce (or eliminate) meat (especially red meat), alcohol (beer and liquor, wine can stay!), and sugary foods. And now, what to add?…. Exercise! If you’ve previously led a very sedentary lifestyle, start small. Find something you enjoy so that you’ll stick to it. Enrolling in a fitness class or finding a workout buddy is also another way to keep motivated. Eat more fruit and vegetables, nuts, cherries, and legumes. Vitamin C supplements may also be a good addition. If you have gout and have had little relief from medical treatment, a tart cherry juice concentrate may be something good to try.

Have a look at Seeking Health's web store for tart cherry capsules. And if you need help to add more fresh fruit and vegetables to your diet and eliminate or reduce meat consumption, contact me to get a Nutritional Audit.

Winter’s here. The more raw plant foods you eat, and the more probiotic-foods you incorporate into your diet, the more your body becomes inhospitable to viruses and infections.

But be prepared to nip the baddies in the butt, the minute you feel symptoms coming on, with natural alternatives to antibiotics. The sooner you get on it, the more effective natural solutions are.

In fact, even if people around me are getting sick, or if traveling soon, I start taking Kyolic garlic caps, vitamin C and licking On Guard off the back of my hand every few hours.

I don’t use garlic, vitamin C or On Guard all the time — otherwise the body adapts and the effectiveness isn’t high when I need it. But the immune system needs to buck up when the flu is going around!

Right now my favorite ant-viral, anti-bacterial solutions, are three things that work in very different ways:

One, doTERRA’s On Guard essential oils blend. A microbiologist presented her research on it, at the convention in September, showing how On Guard killed MRSA in a petri dish, with many experiments over the course of a year. She used just 2-3 drops—more did not increase effectiveness.

Vancomycin, the antibiotic drug of choice for MRSA, was quite ineffective, in comparison. It is well known to take several days to begin to achieve its kill effect. And unfortunately, antibiotic drugs are not cell-selective, as natural remedies generally are. They do a lot of ‘collateral damage,’ including killing off the good bacteria needed to keep bad bacteria in check for the future!

You can just put On Guard on the back of your hand and lick it off or put a couple of drops in a capsule and swallow it. You can also rub it on the soles of your and your children's feet, and kill airborne pathogens by using it in a diffuser.

Talk to me at c.king@hotmail.co.nz or phone 3574335, about how to get some at wholesale cost.

Using On Guard is like using 200 different cell-selective “bullets,” where as an antibiotic is just one “bullet.” So the adaptogenic organisms in your body can’t mutate and create defenses against a 200-bullet approach, like it can fairly easily, with a one-strain antibiotic drug.

Another is Taheebo. Also known as Pau D'Arco, Taheebo is a pure extract obtained solely from the inner bark of the lapacho tree, which has demonstrated antibiotic, anti-fungal, anti-inflammatory, antibacterial, and immunostimulant properties. Clinical studies of lapachol have shown it possesses potential health supporting benefits as well as anti-parasitic properties. It is known as "nature's protectant" for its immune supporting properties.

Lastly is Colloidal Silver. Colloidal silver has been known as a remarkably effective natural antibiotic for centuries. But in past several decades, research has shown colloidal silver can eradicate antibiotic-resistant microbes like MRSA, the Avian Influenza (bird flu), and Human Corona virus (SARS).

There are three distinctly different types of silver products on the market that are all labeled and sold as "colloidal" silver: ionic silver, silver protein, and true colloidal silver. While ionic silver and silver protein are the most prevalent in the market, they contain very little or no colloidal silver and can do more harm than good.

Ionic silver solutions are typically clear like water or have a slight yellow tint. The producers of ionic silver solutions will tell you that colloidal silver should look like clear water, but this is incorrect, so don't be fooled. The term colloidal means particles, not ions.

To determine whether a solution is ionic silver, add regular table salt (sodium chloride) to it. If silver ions are present, then the chloride ions will combine with the silver ions and create a white, cloudy appearance.

Ionic silver is not entirely without merit, but since ionic silver products contain such a low percentage of silver particles, these products will not be as effective as true colloidal silver, which has a much greater particle surface area relative to the total silver content.

Silver protein products are the second most prevalent type of so-called colloidal silver products on the market. These products are a combination of metallic silver particles and a protein binder to keep the particles in suspension. One tip-off that it's a silver protein product is if it claims to have high concentrations of colloidal silver (typically in the range of 30 to 20,000 ppm).

Of the three types of colloidal silver, silver protein products have the lowest particle surface area for a given silver concentration, making the silver inaccessible for safe and effective absorption by your body. Because of this, you want to avoid all silver protein products.

To find out whether you have a silver protein product rather than a true silver colloid, look for these characteristics:

• Foaming: When shaken, a silver protein product produces foam above the liquid that will persist for minutes after being shaken. This is probably the single most reliable indicator.
• Concentration: Silver protein products tend to have very high concentration values, typically in the range of 30 to 20,000 ppm.
• Colour: The colour ranges from light amber to almost black with an increasing concentration of silver.

Peppermint is one of the oldest — and most highly regarded — herbs, and has been an integral part of herbal medicine for thousands of years. It has a very wide range of uses, from soothing digestion to improving concentration and mental accuracy.

Pure, therapeutic-grade peppermint oil is timeless in its uses, and has many yet-to-be-discovered benefits.

Medicinally, peppermint creates potent outcomes. There are more than 30 different compounds in pure peppermint oil, each in varying amounts, creating a synergistic masterpiece of biological activity.

Peppermint oil was used by the ancient Egyptians and Romans, as well as many other groups throughout history. Today, it is very widely used in foods, candies, gums, dental products, pharmaceuticals and cosmetics. In fact, it may well be one of the most readily recognizable scents and flavors.

However, because of essential oils, like peppermint, gaining mainstream acceptance, it is more important than ever before to avoid essential oils that are impure or of inferior quality. In today's economy, anything that is widely accepted tends to get mass produced; but, with high volume production processes, there is generally a sacrifice of quality and purity for the sake of the bottom line.

With essential oils, as with most things, you get what you pay for.

What you must always bear in mind is that impurities or alterations of any kind will disrupt the delicate nature of the oil and diminish its brilliant qualities. For more than 100 years, physicians have understood the importance of this, and have used pure peppermint in the treatment of nasal congestion and sinusitis.

Some of the therapeutic properties of peppermint include: analgesic, anti-inflammatory, anti-parasitic, antiseptic, anti-spasmodic, astringent, expectorant and stimulant.

Common uses for peppermint oil

Peppermint oil can be used for its calming effect to relieve stress and tension. It is also effective for relieving the headaches associated with stress or digestive upset, as well as for migraines. Just apply a few drops to the back of the neck for stress, or to the temples to relieve a headache.

During the cold and flu season, peppermint can really prove itself to you. It works well in reducing fever (just apply a few drops to the bottom of the feet). It is also great at opening and clearing sinus and respiratory congestion. It relieves headaches, diarrhea and nausea, and can bring a wide range of comforts to the misery of colds and flu. (I'd hate to be sick without it.)

For digestive issues, like diarrhea, nausea, motion sickness, stomach ache or colic, simply massage a 1-2% dilution of peppermint, mixed in fractionated coconut oil, over the abdomen. The FDA has certified peppermint as GRAS, so it may also be ingested. I'll put a drop or two on the tongue and let it dissolve there before swallowing.

Peppermint is a natural choice to add refreshment to any beverage. I also add it to purified, structured water to aid digestion and to refresh and invigorate me. It also freshens the breath and reduces the buildup of the bacteria that cause dental plaque and gum problems.

Peppermint is an excellent insect repellent, especially when mixed with eucalyptus before application. During the summer months, it offers the added benefits of being very cooling, making hot weather much more bearable.

The fragrance of peppermint oil is uplifting and invigorating. Applied topically, this oil is very soothing to tired, sore muscles. It has analgesic properties, and can be helpful for menstrual problems or skin disorders.

Modern research into peppermint oil

Many studies have shown that peppermint, even in small amounts, can exert a powerful effect on stomach problems. Aromatherapists have long recommended using it internally, aromatically or topically for indigestion, nausea and other digestive ailments.

Recently, peppermint has been the focus of several studies that target its known benefits for improved digestion and anti-inflammatory activity in the intestinal tract. Dr. P. Gardiner, M.D. has done studies on peppermint for the treatment of irritable bowel syndrome (IBS), digestive disorders, as a decongestant and for headaches.

Jean Valnet, M.D., studied peppermint's effect on the liver and respiratory systems.

Other scientists have researched peppermint's ability, when inhaled, to restore impaired taste and smell.

Dr. William N. Dember, of the University of Cincinnati, studied peppermint's ability to improve concentration and mental accuracy. It was found that, when peppermint was diffused in a room, the subjects were much more mentally alert, and mental accuracy was improved by about 25%.

Alan Hirsch, M.D., studied peppermint's ability to directly affect the brain's satiety center, which triggers a sense of fullness after meals. As you can imagine, this could make peppermint oil a very helpful aide for weight loss.

Other uses for peppermint oil

1. Rub 4-6 drops in the palm and rub over stomach and around the navel to relieve indigestion, flatulence and diarrhea.
2. Add a drop of peppermint oil to herbal tea, to aid in digestion and relieve heartburn.
3. Massage several drops of peppermint oil on the area of injury, to reduce inflammation.
4. Apply peppermint oil immediately to an injured area (bruised shin, hit on the foot or hand) to relieve pain. If there is a cut, apply the peppermint oil around (not on) the open wound.
5. Apply a drop of peppermint oil topically on unbroken skin, to stop itching.
6. For poison ivy or poison oak, apply peppermint oil on location — neat, or dilute with dōTerra's fractionated coconut oil.
7. Inhale peppermint oil before and during a workout, to boost your mood and reduce fatigue.
8. To relieve a headache, rub a drop of peppermint oil on the temples, forehead, over the sinuses (being very careful to avoid the eyes) and on the back of the neck.
9. To stop hiccups, apply a drop of peppermint oil on each side of the fifth cervical vertebra (up three notches from the large vertebra at the base of the neck).
10. Place two drops of peppermint oil on the tongue and rub another drop under the nose to improve alertness and concentration. (Note: be careful not to swallow right away; allow the oil to completely dissolve on the tongue before swallowing.)
11. Diffuse peppermint oil in the room while studying, to improve concentration and accuracy. Inhale peppermint oil while taking a test, to improve recall.
12. Rub 4 drops of peppermint oil on chest and stomach, to relieve travel sickness.
13. Place a drop of peppermint oil on the tongue and inhale into the nose and sinuses to relieve congestion from a cold. It may also be applied over the sinus areas.
14. Add peppermint oil to food as a flavoring and a preservative.
15. To deter rats, mice, ants or cockroaches, place two drops of peppermint oil on a cotton ball, and place along the path or point of entry for these pests.
16. Mix one 15 ml bottle of peppermint oil into a 5 gallon can of paint to dispel the fumes.
17. Place a couple of drops of peppermint oil in a cup of hot water, and enjoy in place of coffee.
18. To kill aphids, add 4-5 drops of peppermint oil to 4 ounces of water in a spray bottle, shake well and spray the plants.
19. Drink a drop of peppermint oil, mixed in a glass of cold water, to cool off on a hot day.
20. Rub peppermint oil on joints to relieve arthritis or tendonitis pain.
21. Place a drop of peppermint oil on the tongue to stop bad breath. May also be massaged over the liver, if the bad breath is liver related.
22. Inhale the fragrance of peppermint oil to curb the appetite and lessen the impulse to overeat.
23. Remove ticks by applying a drop of peppermint oil on a cotton swab and swabbing the tick. (Wait for it to unhedge its head before removing from your pet.)
24. Mix peppermint oil in a footbath to relieve sore feet. (Keep water agitated while soaking feet.)
25. Peppermint oil has another interesting characteristic: If you mix a drop of it with another blend of essential oils, or layer it over other aromatherapy applications, it helps the body to absorb the oils' constituents more quickly. This has the effect of driving the oils more deeply into the tissues, enhancing their overall effect.
26. My favourite is to add peppermint oil to my raw cacao recipes. Add to raw chocolate to make an alternative to after-dinner mints.

Is Our Ocean Life in Danger of Extinction?

A staggering 100,000 tonnes of fish oil are now consumed from our oceans, of that over 51,000 tonnes are used for food supplements, says a new report. The study led by the International Programme on the State of the Ocean (IPSO) concluded “We now face losing marine species and entire marine ecosystems, such as coral reefs, within a single generation,” according to the study by 27 experts to be presented to the United Nations.

Watch this 4 minute youtube clip http://www.youtube.com/watch?v=GkvfiNrIdvA

It is based in Europe, but fish don't recognise political boundaries and the issues discussed are global.

The problem is that fish are a source of Omega 3 - essential fatty acids. Many people have been told that eating fish and consuming fish oil is the only way to obtain these essential nutrients. But is this true? What alternatives are there?

Why take omega 3?

Omega 3 essential fatty acids (EPA & DHA) are named as such, because they are essential to our health. Unfortunately we can’t synthesise these ourselves, therefore the only way to obtain them is through our diet and supplementation. They are integral to the suppleness and health of all cells, and have been shown to provide many positive benefits for brain function, cardiovascular and nervous systems, joint health and mobility.

Many plants contain Omega 3 - flax seeds and flax oil, chia seeds, walnuts, hemp seeds and dark green leafy vegetables. However, these foods provide the body with omega-3 in the far less effective form of alpha-linoleic acid (ALA). ALA is not equivalent to DHA or EPA in its biological effects, and needs to be converted to EPA and DHA in order to be effective. Unfortunately, the conversion rate is not good - between 8% and 20% conversion to EPA and between 0.5% and 9% to DHA, with men typically converting at the lower rates. While more recent studies show that vegans tend to convert at slightly higher rates than meat eaters, these are still disturbing statistics.

The optimal ratio of Omega 3 to 6 of 1:1 adds to our worry, because all oils we use, all nuts and seeds (apart from those listed above), and all processed food contains almost exclusively Omega 6. So how do we achieve this balance?

1.Eat a wholefood vegan diet.

2.Include at least 50% raw foods

3.Limit consumption of nuts and seeds to a handful a day

4.Focus nut and seed consumption on flaxseeds, chia seeds and walnuts

5.Only use flax seed oil for dressings

6.Don't cook with oil (steam fry instead) or only use a small amount of cold pressed coconut oil

7.Include lots of green leafy vegetables

8.If in doubt (ie. if you're not perfect and consume some processed foods, olive oil or similar) supplement.

The only sustainable and long term (not to mention ethical) alternative to fish oil is algal oil. Choose EPA & DHA rich sustainable sources for your food supplements, algae derived materials are a proven 100% clean, free from toxins and do not come from the already ravaged oceans.

Did you know that fish don’t naturally produce omega 3 EPA & DHA? The reason fish contain essential fatty acids is because they consume algae. It is the algae that naturally produce EPA & DHA and we can go straight to this source as well. Lifestream V-Omega 3 is designed to offer the benefits of these essential nutrients from a plant based, sustainable resource, free from impurities and contaminants