Life Energy Nutrition

Latest News. sunflower

Want a flat tummy this summer?

Nutritional tips on how to banish bloating

Here are my top tips on how to reduce bloating and have the flat stomach that you want. Abdominal bloating is very common, in fact most of my clients complain of it when they first come to visit me.

Bloating is often to do with inefficient digestion of food. If you are not breaking down and digesting your food properly it can cause fermentation in the gut. This fermentation creates lots of gas in your digestive system, hence the bloating.
So what simple things can you do to digest your food better?

1. Eating habits
The first thing to do is to look at your eating habits in an honest way.
Are you giving yourself enough time at meal times?
Give yourself at least 10 minutes before and after eating a meal to sit and relax. It is best not to eat on the run if you want to avoid bloating.
Are you chewing your food?
Chewing is an essential part of the digestion process, give yourself plenty of time to chew.

2. Dehydration
If you are dehydrated you may not be producing and secreting the quantity of digestive juices needed for the digestive process. Many people are chronically dehydrated. Drink approximately 1 ½ litres or more of filtered pure still water a day. If you notice you are dehydrated before eating you may want to have a glass or two of water, and then wait 10-20 minutes to allow the water to go down, before you eat. In contrast, drinking too much fluid straight after a meal can dilute your digestive enzymes and cause additional bloating.

3. Digestive enzymes
Taking digestive enzyme supplements (such as Udo’s Choice Ultimate Digestive Enzyme Blend or papaya enzymes) can help. These are made from natural plant enzymes. Some people get a lot of benefit from taking these supplements with their main meals or with large heavy meals. You may not be producing enough digestive enzymes if you are lacking certain vitamins and minerals, or are dealing with stress. Drinking enough water and eating plenty of alkalizing foods can help the production of enzymes. All vegetables and particularly green foods are alkalizing. Do not take digestive enzymes supplements if you have gastritis or ulcers, check first with your doctor if you have any digestive health problems.

4. Probiotics
Fermentation and gas is produced and exacerbated by an overgrowth of bad bacteria and yeasts in the gut. Taking a good quality Probiotic supplement to increase the beneficial bacteria in your gut can help to reduce bloating.

In addition cut down on sugar rich foods which feed bad bacteria and yeasts. This includes refined carbohydrate foods such as biscuits and white flour products. An imbalanced gut flora can also come about due to constipation, stress and antibiotic use.

2. Prevent constipation
Here are a few tips if you are prone to constipation:
Increase soluble fibres from vegetables and fruit (not wheat bran) in your diet.
Soak 1 teaspoon of linseeds/flax overnight in a small amount of water and take it before your breakfast.
Increase green leafy vegetables and sunflower seeds for adequate magnesium in your diet. Magnesium helps gut muscle function for efficient gut motility.
Drink plenty of water.

3. Food sensitivities
Food sensitivities can be a cause of bloating and many other health issues. Symptoms can appear up to 48 hours after eating a food, so it can be tricky to pinpoint what the culprit food is. Common food intolerances are wheat, dairy, yeast, sugar and soya.

Also watch out for artificial sweeteners (in diet drinks and food) and additives such as monosodium glutamate (found in many crisps and savoury snacks these days) as these can play havoc with the digestive system.

4. Food combining
Eat fruit on its own away from meals (or with nuts and yogurt) but not straight after a meal as this can cause extra fermentation.

Eating starchy carbohydrates such as bread, pasta and rice in combination with animal protein such as meat and fish can, in some people, cause bloating. If you are one of these people try not to eat this combination in the evening, which is when your digestive fire is low. Instead of bread, pasta and rice, have plenty of vegetables, root vegetables and salad with your protein meals.

5. Detoxify
Consider doing a detox diet for a few days to cleanse your liver and digestive system.

6. Herbs
There are many herbs that can help bloating and the underlying causes. Drink herbal teas such as peppermint and fennel, or contact me, or a qualified medical herbalist, for further advice.

7. Nutritional assessment
If you have digestive issues, a nutritional therapy with kinesiology session can help you identify your specific nutritional needs. This is a fast track way to get back into balance and enjoy your full health potential.

Please contact me for further information or to book a session:
info@ellaowen.co.uk

This article is for information purposes only, please consult your doctor/ health practitioner if you are pregnant or have any health concerns, before making changes to your diet or taking health supplements.






Latest News. Berries

How to curb your sugar cravings!

Did you know that sugar cravings are not always ‘all in the mind’ or indicative of weak will power, but are often purely physical in nature. Here are some key triggers that can cause sugar cravings, and some nutritional tips to overcome them.

The most common reason for experiencing sugar cravings is poor blood sugar balance. It is when our blood sugar falls too low that we tend to experience sugar cravings. Unfortunately eating a sugar rich snack only reinforces the problem, as our blood sugar raises too quickly and our body overcompensates by secreting too much insulin, which then brings the blood sugar down again to a lower than optimal level. Ideally we want our blood sugar to stay fairly constant during the day and not peak and trough too much. So what can we do to balance our blood sugar and put an end to those sugar cravings?

1. Chromium

Research has found that chromium can help to minimise food cravings. Chromium is a naturally occurring mineral. It increases the efficiency of insulin in our bodies, which is why it plays an important role in maintaining normal blood sugar levels. Chromium is contained in food such as lean meat, poultry, fish, seafood, eggs, spinach, green beans, broccoli, apples, bananas, cheese, whole grains and nuts.

You may want to supplement your diet with chromium for a short period of time if you are experiencing fluctuating blood sugar symptoms such as energy dips, mood swings, anxiety and dizziness, if a meal is late or missed. If you are taking any medication, particularly medication for blood sugar control, only take chromium under a doctors supervision.

2. Cinnamon

Cinnamon is a spice that also helps stabilise blood sugar and control cravings. Take 1/2 -1 teaspoon a day, sprinkled on cereal/porridge, yoghurt, fruit, in smoothies or hot drinks etc.

3. Breakfast

Eating a hearty breakfast which includes some protein such as yoghurt, eggs, nuts or seeds can really help to stabilise your blood sugar from the beginning of the day. This means that your body is not in catch up mode for the rest of the day. Some people find oat porridge for breakfast helps because it releases energy slowly.

4. Eat regularly

Leaving long gaps between meals can cause your blood sugar levels to drop. You may need to have non-sugary snacks on hand like nuts, oat cakes, and avocado if you tend to feel hungry or have sugar cravings.

5. Protein

Cravings for sugary food may actually be a sign your body is in need of more protein rich foods. Protein foods release energy slowly, so it is important to have some protein every day. Protein rich foods include: meat, chicken, eggs, fish, beans, lentils, nuts, seeds, yoghurt and cheese.

6. Probiotics

Sugar cravings in some cases may be a direct result of an imbalanced gut flora. An overgrowth of yeast and a lack of beneficial bacteria in our digestive system can cause sugar cravings, as the yeasts actually feed on sugar. If you think you might have this imbalance take some probiotic capsules (not the probiotic yoghurt drinks that contain sugar) over a period of a few months, or contact me for further advice.

7. Quality over quantity

When it comes to sweet treats choose quality over quantity. If you are craving confectionery for example, choose organic 70% dark chocolate or raw chocolate. Other ideas are fruit smoothies or fruit with natural yoghurt instead of ice cream; dried fruit, such as dried mango, instead of wine gums; and wild flower honey or agave nectar instead of refined sugar.

8. Kick the artificial sweeteners

Research has shown that artificial sweeteners increase carbohydrate cravings, as well as stimulate fat storage and weight gain. Artificial sweeteners, such as aspartame, are found in diet drinks, low sugar squashes and other processed foods. Use pure fruit juice diluted in water if you want to sweeten water, instead of squash.

9. Water

Your cravings for sugar maybe actually be your body's signal for water. If you crave a sugary snack have a glass of water first and then decide.

10. Nutritional assessment

As everyone has different nutritional needs it is a good idea to have a kinesiology checkup from time to time. In a session we can assess additional nutritional factors that may be involved in any sugar cravings you might have, or other symptoms you wish to address.
Kinesiology muscle testing is used to pinpoint potential imbalances and food sensitivities, and to create a tailor-made supplementation programme.

For further information please contact me on
info@ellaowen.co.uk

This article is for information purposes only, please consult your doctor/ health practitioner if you are pregnant or have any health concerns, before making changes to your diet or taking health supplements.




Latest News. Daisy2

Flower Remedies for sugar cravings and balancing emotions

Bach Flower Essence: Walnut
This flower essence is a spell breaker. It helps you to make a healthy transition and give you the courage to follow your own path in life.

Australian Bush Flower Essences: Purifying
This flower essence helps release and clear emotional debris, so that you can feel light, spring cleaned and able to make healthy choices.


Latest News. study

How to increase your brainpower for learning and exams!


Are you or your children preparing for exams or having problems with learning and concentration?

Eating a diet rich in essential nutrients can significantly help brainpower and exam performance.

For instance research has shown that omega 3 fatty acids can improve brain function, memory and learning ability. In a study involving a group of more than 100 below average students, half the students took omega 3 capsules for 6 months and the other half received a placebo. The researchers found that 40% of the students who took the omega 3 capsules showed significant improvements in school performance in relation to reading, spelling and behaviour, these were not seen in the students who received the placebo.

Here are a few nutrition tips for exam performance and brainpower:

  • Increase foods containing zinc: eggs, seeds, fish.

  • Eat a good breakfast on revision days and on the day of the exams.

  • Follow a low glycemic diet (particularly for 3 days before and during the exams). This means no refined sugar. Eat slow releasing carbohydrates (such as oats) and proteins such as meat, fish, diary, nuts, pulses, humus, seeds, eggs. Have a small amount of protein with each meal.

  • Drink plenty of filtered water. Have a glass first thing in the morning and take some in to the exams.

  • Take a good quality multivitamin/mineral (not the effervescent brands).

  • Avoid potatoes and tomatoes for at least 24 hours before exams, these nightshade vegetables contain natural chemicals that inhibit the neurotransmitter acetylcholine which is needed for memory recall and focus.

  • Take omega 3 fish oils - a quality brand is important as some fish oils supplements contain toxins.

  • Nuts and raisons are good snack to take into exams.

  • In addition, aerobic exercise starting a week before the exams. A little aerobic exercise on the day of the exam in the morning can help blood and oxygen circulate to the brain.

    A kinesiology/nutrition session is a great way to assess nutritional imbalances and dietary needs. If you want to enhance your learning capacity and brainpower please contact me for more details.

    This article is for information purposes only, please consult your doctor/ health practitioner if you are pregnant or have any health concerns, before making changes to your diet or taking health supplements.




  • Latest News. Strawberry

    How to resolve food sensitivities and allergies Part 1

    Spring is a great time to plan your health goals. Whether you want to lose weight, increase your energy levels, detox your body, balance your hormones, prevent seasonal hayfever, or reduce allergies and food sensitivities, this is the time to start.

    The body has an incredible capacity to heal itself, given the right conditions. Food sensitivities and allergies are no exception.

    Getting to the root causes

    If you are lacking vital nutrients, such as micro minerals, amino acids and omega fatty acids, this can dramatically reduce your ability to heal and improve your health. Imbalances such as chronic dehydration, low digestive enzymes, nutritional shortfalls in the diet, gut flora imbalances, leaky gut syndrome and adrenal stress are common factors underlying allergies and food sensitivities. True lasting health is achieved by treating these root causes and creating the inner environment for the body to heal. For many people the digestive system holds the key to resolving food sensitivities and allergies.

    Digestive health

    Food sensitivities and allergies can develop due a compromised digestive system. The digestive system contains more immune cells and produces more antibodies than any other area in the body. 'Leaky gut' is one imbalance that can play a part in the development of food sensitivities and allergies.

    Leaky gut

    The gut lining is a highly selective barrier that allows essential nutrients and digested foods into the bloodstream while protecting us from harmful toxins, bacteria and incompletely digested foods. The term 'leaky gut' is used by nutritional therapists to explain what happens when the gut lining starts to lose its integrity and become more permeable thus allowing more undigested foods and toxins to pass through. The passage of larger food particles through the gut barrier into the bloodstream can trigger multiple complex immune responses, inflammation and food sensitivity symptoms. 'Leaky gut' can come about as a result of infections, long term antibiotics, low quality diet, excessive sugar intake, stress, anxiety. The good news is that leaky gut can be healed using a therapeutic diet and natural remedies.

    Bio-chemical individuality

    A health and nutrition plan which works well for one individual will not necessarily work for another with the same health complaint. This is because we are all bio-chemically different and have different lifestyles and needs. Whether your food sensitivities or allergies are as a result of digestive issues, leaky gut, adrenal stress, nutritional deficiencies or other causes, kinesiology muscle testing and nutritional therapy can help to highlight 'hidden' imbalances and find natural approaches to help your body to heal.

    For further information please contact me on
    info@ellaowen.co.uk

    This article is for information purposes only, please consult your doctor/ health practitioner if you are pregnant or have any health concerns, before making changes to your diet or taking health supplements.




    Latest News. Pumpkin2

    How to boost your immune system this Autumn

    Autumn is a time to nourish and strengthen your body in preparation for the Winter months ahead. When we live in harmony with the seasons we feel more balanced and well. In traditional Chinese medicine the Autumn season corresponds to the Metal Element, which governs the lungs, large intestine, mind and skin.

    Low immune system symptoms include:

    Frequent or chronic infections, such as colds, sore throats, viruses and yeast/fungal infections, frequent upset stomach, constant fatigue, lethargy, dark circles under the eyes, lack of concentration and motivation, a feeling of vulnerability and low mood.

    Stress, poor dietary habits and inadequate nutritional intake can have a impact on the immune system.

    Immune boosting foods:

  • Drink plenty of water (the most important tip) to hydrate and cleanse the body
  • Eat a hearty breakfast everyday (for example; porridge, eggs or other high protein foods)
  • Eat foods high in vitamin C, such as seasonal fruit and bright coloured vegetables
  • Eat foods high in zinc including eggs, seafood, sunflower seeds/pumpkin seeds
  • Eat foods high in vitamin D including eggs, salmon, sardines, mackerel, dairy products. (we don’t get sufficient amounts from sunlight here in the UK between September to March)
  • Use fresh herbs, oregano and thyme
  • Add warming spices such as cinnamon and ginger to drinks and meals when it gets cold out.
  • Have probiotic and prebiotic foods such as live yogurt. kefir and sauerkraut. These help to maintain the beneficial bacteria in your gut. Your gut flora is the first line of defence of the immune system.

    Immune boosting supplements:

  • Manuka honey (great for the digestive system and sore throats too)
  • Zinc
  • Vitamin C
  • Garlic capsules
  • Elderberry (such as Biocare ImmunoBerry)
  • Vitamin D3
  • Probiotics (for gut flora)

    There are also a number of different herbs and specialised supplements. If you are feeling under par, get yourself back on track with an immune boosting nutrition and kinesiology consultation.

    This article is for information purposes only, please consult your doctor/ health practitioner if you are pregnant or have any health concerns, before making changes to your diet or taking health supplements.


  • Latest News. Festive buscuits

    How to survive the festive season!

    For many people this is a busy time of year - parties, socialising, family commitments, work deadlines and Christmas shopping! Stress, in whatever form (even too much excitement), can put a demand on our adrenal glands. This can lead to fatigue, low mood, infections, carbohydrate cravings, weight gain and just a lack of get up and go.

    You don't have to experience this post Christmas crash - here are some nutritional tips on how you can support your adrenal glands and survive the festive season.

    B Vitamins:
    B vitamins nourish the adrenal glands. Unfortunately refined food, sugar and alcohol all deplete the body of B vitamins. A good quality B Complex, from Biocare or Solgar for example, taken with breakfast, can supplement your diet in times of stress.

    Liver Support:
    Sometimes our diet and lifestyle can take its toll on our liver, leading to fatigue, weight gain and a build up of toxicity in the body. One of the major roles of the liver is to neutralise toxins. Rather than allowing toxins and congestion to build up over the festive season you can help your body detox on a daily basis. This way you can feel energised and ready to go for the new year.

    Milkthistle Herb
    Milkthistle is a herb that helps to support the liver. It has a specific antioxidant effect on the liver that can help the liver deal with alcohol and toxicity.

    Fibre
    Fibre in the form of vegetables, fruit, milled seeds, brown rice and oat bran (not wheat bran) absorbs toxins and takes them out of the body. 1 tsp of oat bran a day after a meal can also help to maintain healthy cholesterol levels.

    Antioxidants
    Antioxidants support the liver and are found in all coloured vegetables and fruit.
    Zinc is an important antioxidant which is mainly found in seeds, seaweed and fish/seafood.
    Vitamin C helps immunity, energy levels and supports detoxification.
    Many people find they need to take a Vitamin C supplement during the winter.

    An Alkalising Diet:
    If the body's tissues are too acidic this can lead to lethargy and lowered resistance to colds and flus (viruses and bacteria survive in acidic environments). Alkaline foods such as vegetables and particularly greens help to counteract the effects of acidic foods such as sugar, processed foods and meat. Here are some ways you can get more greens into you diet on a daily basis and alkalise your body:

    - Eat a portion of winter greens every day such as broccoli, kale, brussel sprouts, cabbage and spinach.

    - Eat a large mixed green salad everyday.

    - Blend up a green smoothie. Here is a recipe:
    Banana, frozen berries, a handful of spinach and some none-dairy milk such as almond milk, oat milk or rice milk.

    Digestive Support:
    If you have a tendency towards digestive problems, probiotics during the festive season may help. Probiotics help keep the gut flora in balance, and prevent unhealthy bacteria and yeast build up.

    Emotional Stress:
    For emotional stresses and exhaustion, flower essences can be helpful. Try Bach Rescue Remedy or Bach Olive Flower Essence.

    Water:
    People tend to drink less water in the winter and rely more on tea, coffee, juices and fizzy drinks for fluid intake. We still need at least 1 1/2 litres of pure water a day to keep hydrated. If you don't like cold water, try plain hot water. Alcohol is very dehydrating, so keep that water at hand on a festive night out.

    This article is for information purposes only, if you are pregnant, taking medication or have any health concerns, please consult a qualified practitioner before making changes to your diet or nutritional supplementation.

    Please contact me if you are interested in a personalised nutritional assessment and consultation:
    info@ellaowen.co.uk




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