Reducing Cholesterol

Do you or someone in your family suffer with high cholesterol? To dramatically lower your LDL cholesterol levels without resorting to high doses of statins I recommend these dietary tips:

·         1. Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol.

Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat dairy products and oils. If you see partially hydrogenated fat in the Ingredient list of a food label, that food has trans fats.

·         2. Eat a lot more fiber-rich foods.

Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, and sweet potatoes, as well as legumes or beans, such as pinto beans, black beans and peas. Vegetables & fruits rich in soluble fiber include carrots, brussel sprouts, berries, passion fruit, oranges, pears, apricots, nectarines, and apples.

Buy Prebiotic Fibre Supplement HERE

·         3. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.

They’re full of nutritional riches and are a very healthy, protein-packed alternative to meat. Legumes help lower total cholesterol, LDL cholesterol, blood sugar, and insulin levels, and may even lower cancer risk.

Nuts and seeds have been proven to modestly lower LDL cholesterol levels. To avoid blood pressure raising salt, choose raw unsalted varieties. To avoid gaining weight, don’t eat more than a handful per since nuts and seeds are dense with calories (averaging about 175 calories per ounce).

·         4. Lose excess weight.

Losing excess weight is beneficial for all sorts of reasons including improving your cholesterol levels.

Do keep in mind that it’s important to limit fat intake, even so-called “good” fats like olive oil, because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.

·         5. Take supplements.

I recommend Sterols which are naturally occurring substances found in plants. A daily intake of 1 to 2 grams of plant sterols has been shown to lower LDL cholesterol levels.

Buy Plant Sterols HERE

Psyllium husks are also great. These seed grains are sold as a soluble fiber supplement and natural laxative.

Could You Be Suffering With Adrenal Fatigue?

If you answer yes to these 6 questions then read on…

·                  Do you have difficulty getting up in the morning even after a long sleep?

·                  Do you experience high levels of fatigue each day?

·                  Do you feel you have an inability to handle stress?

·                  Do you crave sweet or salty foods?

·                  Do you have higher energy levels in the evenings?

·                  Is your immune system low meaning you catch colds and virus’ easily?

The adrenals are two small glands that sit just on top of the kidneys. They keep cortisol and adrenaline in check (two major stress hormones but essential components to our metabolism) as well as regulate inflammation in the body. An episode of acute stress or prolonged, chronic stress can cause adrenal glands to become overloaded and ineffective leaving you feeling exhausted.

If you feel you could be suffering with adrenal fatigue here are some steps to take;

• 1. Cut out sugars– Avoid sugary foods, cereals, etc. and be aware that sugar is an additive in many breads, condiments and dressings. Try stevia or Xylitol as an alternative.

• 2. Add healthy fats – Coconut oil, ghee, organic olive oil, and clarified butter all greatly support adrenal health.

• 3. Get more Sleep – Rest wherever possible and try turning off all electronics 1 hour before bed and aim for 8 solid hours sleep per night.

• 4. Sip on Green Tea. Organic green tea has high levels of nutritive phytochemicals which support the adrenal glands. Matcha green tea is the best.

• 5. Eliminate stress – Try yoga, tai chi or meditation to relax overly-stressed adrenal glands.

• 6. Improve your diet – Add plenty of leafy green vegetables to your diet throughout the day and at least 40 grams of protein in the morning. Try eggs or Greek yoghurt for breakfast.

• 7. Consume Natural Salt - Natural salts like Himalayan salt contain many trace minerals, which help to support the adrenals. .

• 8. Limit the use of stimulants - Coffee and alcohol should be moderated when you are suffering from adrenal fatigue.

• 9. Don’t over-train at the Gym – Excessive Cardio or endurance training is really hard on the adrenals. With adrenal fatigue try a gentler form of exercise.

It can take 6-24 months to reverse adrenal fatigue but at Body Fabulous we can write you a specific plan to support you with your diet and supplementation regime to regain your health and get that energy back again!

The Benefits of Teff

Teff is a versatile grain and can be eaten whole, steamed, boiled or baked. It is high in protein with a great combination of eight essential amino acids needed for the body’s growth and repair. It has high amounts of calcium, manganese, phosphorous, iron, copper, aluminum, barium, thiamin, and vitamin C (which is not normally found in alternative grains like quinoa). The iron from teff is easily absorbed and is also recommended for people with low blood iron levels.

Gluten-Free
Teff is a gluten-free grain so it can be a great alternative for those having gluten intolerance or choosing a gluten-free lifestyle.

Blood Sugars
If you’re diabetic, you might want to consider adding teff to your diet to control blood sugar levels. Teff contains approximately 30% resistant starches and has a relatively low glycemic index (GI) that can help diabetics better regulate their sugar levels.

Bowels
Teff is also great for helping your bowels move. The fibre content in this tiny little grain (smallest in the world) can help you regulate your bowel movements and keep you feeling fuller longer.

Low Sodium
Teff is also great for those seeking to lower their blood pressure and maintain a heart healthy diet. Unprocessed teff is a better alternative compared with pre-processed, cooked teff which often comes with preservatives or additives that are high in sodium.

Low In Fat
Naturally, this grain is very low in saturated fat.

Tastes Great
Looking very much like poppy seeds, teff has a nutty, grainy taste and texture that can add dimension to your recipes and cooking.

Recovering From Cancer

When recovering after cancer treatment be prepared for a change in your palate. Bear in mind that your emotional recovery is just as important as your physical so choose foods kind and gentle to your mood, listen to what your body is asking for. Think about including the following;

Avocados - a rich source of antioxidants which attack free radicals and toxins in your body.

Pulses - provide your body with oestrogen like chemicals that may help block tumour regrowth.

Beetroot - for blood related cancers.

Berries - packed with antioxidants and vitamins.

Carrots, kale, eggs, garlic, onions, oily fish, peppers, nuts, seeds, spinach, tomatoes and whole grains