The dreaded middle age spread or pot belly!!

Many of my clients come to me with the same problem. They hit their late 30’s / early 40’s and suddenly they cannot shift those extra pounds. Especially around their middle which used to easily disappear after a bit of dieting and exercise.
 

Only in the last number of years have researchers been able to explain what causes a pot belly. This protrusion is technically called visceral fat (which means that it relates to the internal organs) and it is very difficult to shift due to the fact that it has the ability to protect itself from destruction. 

Scientists now say that this visceral fat can actually take on a life of its own. This type of fat can produce many substances especially deadly small proteins that can cause inflammation and can be blamed for a number of problems from heart disease to arthritis.

The main causes of this visceral fat are down to the consumption of sugar, stress and their effect on the hormonal and metabolic changes that take place within the body.

So how do I get rid of this pot belly - diet changes….you had to know that there was no way around this one!! Also, exercise – high intensity exercise, gets rid of visceral fat more quickly that any other body fat. 

For more a more detailed plan on how to tackle your pot belly issues, please get in touch with me to set up a consultation.

Supercharge your diet with the following 10 superfoods this summer!

Naturopath Nutritionist and Yoga Teacher Aoife Walley reveals ten super foods that can help boost your health for summer-
 

1. Garlic

Garlic is a powerful *antioxidant with antimicrobial, antiviral and antibiotic properties. Numerous research studies note that garlic helps to strengthen your body’s immune system; helps in the defense against allergies, lowers cholesterol by loosening plaque from the artery walls and helps to regulate blood sugar levels.  

2. Coconut Oil

Coconut oil is extracted from the flesh of coconuts and is solid at room temperature. Coconut oil is heat stable making it suitable for cooking at high temperature. The benefit of using this oil (even though it is a saturated fat) is due to the fact that it is a medium chain fatty acid (MCFA) and metabolizes differently in the body compared to the saturated fat found in other foods such as milk, eggs and meat.  Research shows that it is the MCFA found in coconut oil that makes it special and these fatty acids can actually help heart health by raising levels of HDL (good cholesterol) and lowering LDL (bad cholesterol).

3. Antioxidant Acai

In Brazil, acai berries are referred to as the fruit of life. These fruits are packed with antioxidants, including Vitamin C, and flavonoids. The combination of considerable antioxidant and anti-inflammatory activity are the reason why many scientists are heralding acai berries as a valuable superfood in the fight against health conditions including cardiovascular disease and obesity. Acai berries may also slow down the age process by boosting your immune system and protecting cells from oxidative damage. Eat for breakfast with other fruits and toasted muesli for a healthy and nutritious way to start your day. Alternatively blend acai freeze dried powder with coconut water or juice and a banana for a nutritious and delicious powerful purple drink!

4. Almonds

Almonds are another superfood that deserves to feature in your diet. The protective effects are largely attributed to the fats that they contain. Just half a cup of almonds provides enough vitamin E to cover nearly 90 per cent of your daily requirements as well as providing magnesium, calcium, iron, zinc and manganese.

5. Broccoli and the Brassica family

Broccoli and other vegetables from the brassica family (such as cauliflower, cabbage and Brussels sprouts) contain compounds called glucosinolates)which help to support your body’s detoxification process and this in turn is believed to be behind their ability to help reduce the risk of breast, prostate and bladder cancers.  Try to include two portions of these vegetables in your diet every day.

6. Blueberries

Blueberries are rich in pigments known as anthocyanins, powerful antioxidants which come under the category of flavonoids.  These tiny powerful fruits are all not just valuable antioxidants but also in maintaining the integrity of small blood vessels which is particularly important for the eyes. Add a daily portion of blueberries through your diet by including in a morning smoothie or adding to cereals for a powerful antioxidant infusion.

7. Fabulous flax – flaxseed and flaxseed oil

If you are a vegetarian or simple do not like eating fish or taking fish oil you may be missing out on the omega-3 fats.  The answer is to make sure that you eat lots of nuts, seeds and their oil and flaxseed is the richest of these vegetarian sources. However it is important to be aware that the omega3’s in flaxseed oil are not exactly the same as the ones found in fish oil. To undergo this process it is recommended that you decrease your consumption of omega-6 fats (such as safflower and sunflower salad oils and meat) at the same time that you add a teaspoon or two of flaxseed or add a tablespoon of ground flaxseeds on cereals, porridge, muesli or morning smoothie.

8. Green Tea

The flavonoids in green tea are in the form of catechins which make up the bulk of green tea’s antioxidants and therefore its healing potential. Research has found that the catechins found in green tea to be one of the most potent antioxidants yet discovered. Drinking a cup or two of green tea a day can help fight cancer, aid weight loss and help prevent death from strokes.

9.Wholegrain Rye bread

Wholegrain bread is good for you because it is rich in fiber, keeps you feeling fuller longer and aids elimination. Researchers are now looking into the fact that the sugars in rye flour are absorbed into your bloodstream much more slowly that wheat bread. This makes rye bread a great choice for people with blood sugar problems as their blood sugars won’t peak and crash as in the effects from white bread.

10. Dark Chocolate

Dark chocolate has recently been discovered to have a number of healthy benefits. Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against diabetes.  The flavonoids in dark chocolate also help to reduce insulin resistance by helping your cells to function normally and regain the ability to use your body’s insulin efficiently. Add 2 squares of good quality dark chocolate to your diet(over 70%cocoa content) for a nutritious daily treat.

*Antioxidants help your body of free radicals which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer so eating antioxidant rich foods can protect you from many types of cancer and slow the signs of aging.

Love your liver

Following on from my earlier article on liver function, here are some simple diet tips to help improve your liver function.
 

Choose wholegrain

Whole grains, such as brown rice, oats and whole meal breads are rich in B-complex vitamins which are nutrients known to improve overall fat metabolization, liver function and liver de-congestion. Choose healthy wholegrain over white flour alternatives.

Leafy green vegetables

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Cruciferous Vegetables

Ensure a daily portion of broccoli or other brassica vegetables such as cauliflower, cabbage and brussels sprouts which contain compounds which support the livers detoxification process and this in turn is believed to be behind their ability to help reduce the risk of cancer.

Fruits

Add a variety of fruits to your diet especially blue, purple and dark red berries which are powerful antioxidants and are essential to support the livers detoxification process.

Turmeric

Turmeric which contains yellow pigments called cur cumin which is one of the most powerful of all antioxidants. Turmeric is one of the best natural treatments for liver inflammation. 

Reduce or eliminate caffeine and alcohol intake

Alcohol and caffeine are 2 of the biggest culprits that deposit toxins in your liver and keep it from functioning properly. Cleanse your liver by reducing your intake of alcoholic and caffeine beverages and replacing them with non-alcoholic beverages such as freshly juiced vegetables to allow your liver to regenerate, flush itself clean and function properly. 

Reduce saturated fat and processed sugar

When the digestive system is overloaded with food (especially fatty, sugary food) this uses up a great deal of energy and makes you feel both physically and metal tired. Excess animal fat stresses the liver and promotes inflammation and excess sugar imbalances and plays havoc with insulin levels and other hormones. 

Drink plenty of water

Flush toxins out by drinking at least 2 litres of water every day. Drinking lots of water will keep you hydrated, which naturally encourages cell regeneration. It will also allow the liver to filter out more toxins and residue, letting it work faster and increasing your energy level.

Keeping your Kids healthy at school

Some simple tips to keep your child healthy during the school year.

 

Begin with a good breakfast

Studies show that as many as 1 in 5 children are believed to go regularly without breakfast, an eating pattern that can be associated with a greater chance of obesity.  Long-term habits of skipping can set children up for weight problems and an increased likelihood of having high insulin levels and high cholesterol in adulthood. Wholegrain cereals such as oat-based porridge  or sugar free wholegrain cereals are digested more slowly than more white varieties and are likely to keep children fuller for longer, so choose whole grains wherever possible which will help memory and concentration in the following hours.

Lunch

Aim for your child's lunch to again include a wholegrain either bread/brown rice/ wholegrain crackers together with  a good source of lean protein such as turkey, chicken or ham, tinned tuna or salmon or cheese. The protein portion will keep your child full, help to maintain concentration levels through the afternoon lessons and help prevent the four o'clock rush to the fridge when they get home. Also add some sort of salad and vegetables which are packed with vital nutrients and also add fiber and bulk to keep him or her full.

Fruit

Make sure you add a piece of fresh fruit to your child's lunch. Children will eat fruit if they are hungry and there are no other more appealing "junk” foods available. Good habits should begin in childhood so aiming for 1-2 servings of fruits a day is important (a single serving being equivalent to a cup of chopped fruit or a small apple).

Drinks

Water should always be the drink of choice. Avoid giving your children soft drinks, including those made with artificial sweeteners, Fruit and vegetable drinks are a healthy options but still contain large amounts of natural sugars. Avoid cordial drinks as many times they contain large amounts of sugar.

Snacks

Failing to include a snack in your child's lunch box runs the risk of your child’s blood sugar levels dropping causing a lapse in concentration and affecting their learning capability. Aim to include a nutritious snack such as a carton of milk, cheese sticks, yogurt, cheese and crackers, or a piece or fruit.

TIPS to increase fruit and vegetables in your kid’s diet

-Making your own dips out of avocado and cutting up cucumber and carrot sticks to dip with

-Making yummy smoothies by blending berries, banana with milk or yogurt

-Add chopped fruit to cereal or yogurt

-Cut raw vegetables into funny shapes, make it fun!