GLOW - the Naturopaths Way!

Wake up with a flatter tummy and feel pregnant by the end of that day?
You could have SIBO.
Test for it with our experienced naturopath.
https://glowhealth.com.au/health/sibo/

Social connections are critical to our physical and mental well-being. Loneliness, like hunger or thirst, is a signal. Instead of telling us our bodies need water or food, though, it’s a sign that we’re not getting the social connection that we need. Everyone feels lonely from time to time, but it becomes problematic when it produces a self-reinforcing loop of negative thoughts, emotions, and behaviors. Studies have found that loneliness can increase the odds of early death by 26% — which is an influence comparable to smoking and greater than that of obesity. Social isolation is also associated with cognitive dysfunction and, according to the Centers for Disease Control and Prevention, a 50% greater risk of dementia. How do you interrupt the spiral of loneliness? For starters, choose one (or more!) of these easy, actionable ways to connect more from this menu!

Learn more by reading Why Social Bonds Are So Important for Our Health: https://www.bluezones.com/2023/01/why-social-bonds-are-important-for-health/

In your 40s and more anxious, not sleeping as well, putting on more weight around your tummy, and weird things going on with your cycle?
Feeling overwhelmed, exhausted and just juggling too many things and feeling like you can’t cope?

Our naturopath devised Perimenopause Program can help you understand why this is happening and what you can do about it naturally, so you can power on through your 40s as the superwoman you are!

And for a limited time it’s only an amazing $49 🤩(Normally $349).

Peri-Menopause Program Naturopath devised peri-menopause course for only $49! Take charge of your hormones, mood and health with this amazing supportive program.

It’s Feb 1st! The festive season is well and truly over.
Who is starting their health kick today? 🙋‍♀️

Consider signing up to Feb Fast for even more accountability and give up alcohol, sugar or both for the month.

https://febfast.org.au/

Our in-house Shred & Detox also starts today!

https://glowhealth.com.au/shop/4-week-shred-and-detox/

Take the febfast challenge! Quit alcohol, sugar or your pick. Do something great for yourself. Support youth In need. Make a difference.

Join our 4 Week Shred Shred & Detox program and reset after the festive season.

Start 2024 feeling fabulous with our simple clean eating guide, recipes and easy to follow exercise guide.

Join Emma (pictured) in our private Facebook group as she also helps motivate from her own personal journey doing our programs.

Emma says, “If you guys are on the fence or wondering if Glow programs work. Here is the evidence. Released 78kgs so far working with Lisa and doing her programs. Created a completely different lifestyle. Released quite a few chronic illnesses from my body. When I started I could barely move and lived my life in bed most of the time. I had tried so many programs before. And I would always lose some weight (nothing like 78kgs) only to put it all back on and more. If you are looking for an incredible weight loss, shred and detox you honestly won’t be sorry. I am so incredibly grateful every day for the journey I have been on and continue to be on with the Glow programs and working with Lisa ”

Today is the final day to save $50 off the program.

Learn more here https://glowhealth.com.au/shop/4-week-shred-and-detox/

4 Week Shred and Detox - Glow Health and Weight Loss With our ultimate 4-Week Detox and Shred Program: Transform Your Body, Boost Your Energy, and Drop a Dress Size. Our Naturopath Devised 4-Week Detox and Shred Program is your ticket to shedding that unwanted weight, maximizing fat loss, and embracing a revitalized you in just four weeks!

Glow clients please be advised that the clinic will closed Friday 22nd due to a funeral. We will be back open Saturday 9am to 1pm.

There is compelling evidence to recommend eating nuts at least three times a week to maximize your chances of living longer and healthier lives. Raw nuts are preferred over salted or toasted ones, and whole or chopped nuts over nut butters.

Interventional trials have shown that eating nuts improves artery function, and nuts may also improve blood sugar control, lower cholesterol, suppress inflammation, reduce oxidative stress, and feed our friendly gut flora. Watch the video "Do the Health Benefits of Peanut Butter Include Longevity?" at https://bit.ly/3EgQ7sF to learn more.

My Daily Dozen recommends at least one serving of nuts or other seeds every day. A quarter cup of nuts is considered a serving. Learn more about the Daily Dozen at https://nutritionfacts.org/daily-dozen/.

Ginger is most famous for its role in preventing and alleviating nausea and vomiting. Researchers have also found it may help with morning sickness in pregnancy,* motion sickness, postoperative nausea and vomiting, preventing antiretroviral-induced nausea and vomiting during HIV treatment, and chemotherapy-induced vomiting.

Pain management, too. An eighth of a teaspoon of ginger powder has been shown to work as well as the migraine headache drug Imitrex, but without the side effects.

Ginger may also be as effective as ibuprofen for alleviating menstrual cramps. Four randomized controlled trials have been published on ginger for menstrual pain, and all four showed significant benefit when taken just the first few days of your period. Effective doses ranged from one-third to a full teaspoon a day. And, as a side benefit, ginger can dramatically reduce heavy flow. Just an eighth of a teaspoon of ginger powder taken three times a day, starting the day before menstruation, cut the heaviness of the flow in half. And it seemed to work better each month the research participants tried it, providing a highly effective, cheap, easy-to-use, and safer treatment for menstrual blood loss and pain.

* Note: Ginger is a safe and effective treatment for morning sickness in pregnancy, however, the recommended dose is 1 g of ginger powder a day. That’s about half a teaspoon, which is equivalent to about a full teaspoon of grated fresh ginger or four cups of ginger tea. The maximum recommended daily dose is 4 g, though, so don’t take more than about two teaspoons of ginger powder a day. See the video"Natural Treatments for Morning Sickness" at https://bit.ly/3jZT1KJ to learn more.

For even more on ginger, see the following videos on NutritionFacts.org:
"Ginger for Nausea, Menstrual Cramps, and Irritable Bowel Syndrome" at http://bit.ly/2JJqKAk
"Benefits of Ginger for Menstrual Cramps" at https://bit.ly/3Ic4ZZp

More evidence about the benefits of exercise. This time for cognitive benefit in older age.

Timing of physical activity across adulthood on later-life cognition: 30 years follow-up in the 1946 British birth cohort Background To assess how timing, frequency and maintenance of being physically active, spanning over 30 years in adulthood, is associated with later-life cognitive function. Methods Participants (n=1417, 53% female) were from the prospective longitudinal cohort study, 1946 British birth cohort. Part...

Feeling depressed, anxious or distressed?

You need to exercise!

Studies show that exercise is more effective than medicines to manage mental health.

University of South Australia researchers are calling for exercise to be a mainstay approach for managing depression as a new study shows that physical activity is 1.5 times more effective than counselling or the leading medications.

Published in the British Journal of Sports Medicine, the review is the most comprehensive to date, encompassing 97 reviews, 1039 trials and 128,119 participants. It shows that physical activity is extremely beneficial for improving symptoms of depression, anxiety, and distress.

Specifically, the review showed that exercise interventions that were 12 weeks or shorter were the most effective at reducing mental health symptoms, highlighting the speed at which physical activity can make a change.

Higher intensity exercise had greater improvements for depression and anxiety however all types of physical activity and exercise were beneficial, including aerobic exercise such as walking, resistance training, Pilates, and yoga.

https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/

Ok set your alarm for 6am and get up and do this tomorrow morning!

🔥30 Min TURBO WALKING for WEIGHT LOSS🔥ALL STANDING🔥NO JUMPING🔥KNEE FRIENDLY🔥FULL BODY BURN🔥 Join me for this 30 min TURBO WALKING WORKOUT and let`s burn some calories while doing basic, uncomplicated moves! This is a medium intensity cardio session ...

Relaxing yoga poses for sleep!

https://www.insider.com/guides/health/fitness/yoga-for-sleep?fbclid=IwAR2J7H9RvtlH-bvbWPSEC7fsySqLcJE66ReYStWEsRkoiB7_Y-_3dRjBJP4

Join our 8 week challenge!

All inclusive program including meal plans, recipes, shopping list, program and exercise guide. The program is all inclusive so you dont have to have consults at our clinic, this is optional.

Prize for the winner valued at over $350.

Most of the team at Glow and Darling Corner Osteopathy will be joining in too!

https://glowhealth.com.au/shop/8-week-glow-challenge/

Lovely Erin will be on reception tomorrow (Tuesday) at the clinic from 9am to midday if you need to restock any supplements.

Call 9824 7250 if you need to check with her first.

For clients of the clinic don’t forget our online shop https://glowhealth.com.au/shop/

Reception hours this week for calling in to pick up supplements or speak to reception are:

Tuesday 3rd Jan 9am to midday
Wednesday, Thursday and Friday 10am to 4pm
Saturday 9 to 1pm

Appointments with Lisa are also available outside these hours.

Here’s to a happy and healthy 2023 !

Eat beans! A study in Japan, Sweden, Greece and Australia showed that 70 year olds reduced their risk of dying by 8% for every 2 tablespoons of beans they ate. Bean and legume intake is the most protective dietary predictor of survival amongst the elderly!
Try some bean salads for summer with an olive oil, lemon juice and apple cider vinegar dressing. Your gut microbiome will love all the amazing fibre. Beans top the list for fibre.

Getting 30 grams or more of fibre a day is one of the most significant things you can do for your health.
We find the majority of people do not meet this requirement unless they are incorporating beans into their diet. Boost your fibre levels with this easy to make soup.
Each serve is 208 calories and 14 grams of fibre.

Leftovers: Refrigerate in an airtight container for up to four days. Freeze for up to three months.

Serving Size: One serving is equal to approximately two cups.

More Flavour: Add cumin, a pinch of cayenne pepper, or chili flakes for spice.

Additional Toppings: Chia seeds, h**p seeds, pumpkin seeds, coconut milk, fresh herbs and/or microgreens.

Moving whenever you can is anti-inflammatory and increases longevity.
Print out this movement cube and roll it with family and friends as often as possible.

Blue Zones Activity Cubes - Blue Zones Use these free printables to create conversation cubes to help you MOVE with family, friends, coworkers, and anyone else.

Histamine is an important part of your body’s natural immune response, helping defend against invading allergens by producing allergic reactions. It can be beneficial, triggering physiological responses like sneezing, to es**rt allergens out of your system. But when histamine is present longer than necessary, it may hinder your body’s healing process.



Along with the allergens themselves, other factors can influence histamine load in the body, causing too much histamine coming in or not enough histamine being cleared out. The accumulation of histamine in your body can lead to a cascade of symptoms, including allergic responses and atopic dermatitis. Histamine is considered the main cause of itchiness.



If you suffer from allergies, it may be helpful to identify if any other factors are exacerbating your histamine regulation and allergic reactions as a result. If so, seek to address, avoid, or minimise these factors – including those listed here.

Fresh yummy salad with nutritious parsley perfect for post Xmas indulgences!

INGREDIENTS: (4 servings)
• 1 head Cauliflower (small, sliced into florets)
• 3 cups Parsley (finely chopped)
• 1 cup Mint Leaves (finely chopped)
• 1 Cucumber (diced)
• 2 Tomato (medium, diced)
• 1/4 cup H**p Seeds
• 1 Lemon (juiced)
• 2 tbsps Extra Virgin Olive Oil
• Sea Salt & Black Pepper (to taste)

DIRECTIONS:
1. Rice the cauliflower by adding the florets to your food processor or blender, and pulsing until a rice-like texture is achieved.
2. Add the riced cauliflower to a large salad bowl along with the minced parsley, mint, cucumber, tomatoes, and h**p seeds. Add the lemon juice and olive oil and toss until everything is well combined.
3. Season with sea salt and black pepper to taste and enjoy alone or as a side dish.

OPTIONAL:
Serve with some chickpeas or cannellini beans for extra protein and fibre.
Buy cauliflower that has already been riced. You may find it with the pre-chopped vegetables in the fresh vegetable section of the supermarket, or in the frozen vegetables section.

NUTRITION: (per serve)
Calories 195
Carbs 17g
Fibre 6g
Protein 9g
Fat 13g

Author Michael Pollan says, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

He summarises longevity eating as 'Eat food, not a lot, mostly plants.' When he says eat food, he means real food not manufactured food.

Jamie Oliver says ingredients should be as close to their natural state as possible. “Real food doesn’t have ingredients, real food is ingredients.”

There are no ingredients in broccoli for instance. It’s just broccoli!

Super simple nutritious wraps. Try with salads, curries and dips.

The human body uses inflammation to help fight illness and limit further harm. In most cases, inflammation is a necessary part of the healing process.

However sustained or chronic inflammation can lead to weight gain, digestive issues and a range of inflammatory diseases including diabetes, cardiovascular disease and cancer.

Research shows that a significant contributor to chronic inflammation comes from what we eat.

Too wet outside to go for a walk today?
Still no reason to not achieve at least 10,000 steps.
Play this YouTube video on your phone or TV and get moving! It’s easy to follow.
Mute the sound and play your own motivating music.

https://youtu.be/hexa9G33UOQ

🔥10 000 STEPS CHALLENGE🔥At Home FAST WALKING CARDIO WORKOUT for Weight Loss🔥 WALKING WORKOUT🔥 Here's another 10 000 steps Fast Walking Workout for those of you who have been asking me to do more 10000 steps workouts. Spend an hour and 17 minutes with ...

Afternoon pick me up!
Organic celery, cucumber, a lemon, mint leaves, ginger root, turmeric powder, apple cider vinegar and alkaline filtered water. All blitzed in the NutriBullet. Very refreshing!

Helpful Habits for Exercise Success

One of the hardest parts of getting fitter and stronger is actually making exercise a habit. We can be guilty of a hundred excuses as to why we can’t move off the couch. Too tired? Too cold? Don’t have the time? Don’t sabotage your goals!

Simple habits you can put in place to make exercise a part of your daily routine:

1. Just do some kind of movement for 30 minutes – Whether dancing to your favourite songs, walking around the local streets or creating your own HIIT workout, any form of movement is always better than no movement.
2. Get your family and friends involved – Keep it social and fun. Having others involved increases accountability, which is proven to increase adherence and hence results.
3. Prepare – Roll your exercise mat out and prepare your clothes and shoes the night before as a visual reminder.
4. Get outdoors – More time outside generally means more movement, so do it as often as possible. Take a walk to the beach, or even a walk around the block during your lunch break.
5. Think about how you feel when you don’t exercise – Remember how tired and stiff you feel on the days when you don’t drag yourself out of bed to work out? Yep, we do too!
6. Keep spare equipment and clothes ready – Always keep exercise clothes and runners in the car, just in case, and for those extra motivating moments!
7. Stand more than you sit – No matter what, always find ways to avoid sitting down for long periods of time.
8. Always plan your exercise – Failing to plan is planning to fail. Plan your physical activity in advance and then work backwards with other commitments from there.
9. Pick exercise that’s good for your body – There’s no point doing an exercise that hurts you. Choose exercise that gives you the best chance of sticking to your routine.
10. Play the long game – Remember, exercise is not just a short-term fix. Alongside your behavioural and dietary changes, results take time and require patience. Give it time.
11. Track your movement – Activity trackers put your daily and weekly progress into perspective. Especially handy for reminders to reduce sitting time every hour.

The number one risk factor for death in the world is high blood pressure. What can you do to help ensure healthy blood pressure?

Abdominal obesity is one of the leading contributing factors. Internal fat coats the heart, kidneys, liver, digestive organs and pancreas. There are no organs in your thighs!

Your health is at risk if your waist is over 80cm for women and over 94cm for men. To measure this accurately, not measuring up under your ribs like some mistakenly my do, find the top of your hip bone and the bottom of your ribs. Breathe out normally. Place a measuring tape midway between these points and wrap around your waist and check the measurement.

Other ways to help include eating a diet rich in vegetables, practice stress management techniques, and do regular aerobic exercise. Walking has been shown to help. Wear a smart watch and try to do over 10,000 steps a day.

Supplement wise we love magnesium, coenzyme Q10, omega 3s and Vitamin D with K2.

Food is medicine

Summer bodies are made in winter!

Start being accountable now and commit to improving your health with our naturopaths and our fabulous weight loss package that focuses on longevity and long-term lifestyle. Not a quick fix fad diet.

Weight Loss Package Feeling lethargic, clothes too tight and not wanting to buy bigger clothes, worried about fat around your stomach increasing your risk for diabetes? Finding that you keep saying to yourself I am go…