A bit of science to start:
Each one of the cells that makes up your body has a membrane, that separates its insides from its outsides. Just like your skin. The fancy name for this membrane is the “Phospholipid bi-layer” or “Lipid bilayer”. This means two layers (bilayer) of fat (lipid). This is what keeps the innards in and outside stuff out.
This is why fat in our diet is essential. Each of our cells; brain cells (most importantly), skin cells, stomach lining cells, blood vessel cells, everything, is made of this. Without these fats, we don’t have enough building blocks for our membranes.
Bring in the metaphors
Imagine you’re building a house. The pallets of bricks have arrived. They all look the same. But there is one dodgy pallet. A cheap and nasty variety that has bricks that are an uneven size and shape, completely different to the other pallets. Would you build your house with them? Or send them back and get the same good quality bricks?
What about working on a team project? Everyone has the same idea, everyone is working cooperatively to hold the project together. Then there’s this one person. One person who doesn’t want to fit with the team, who wants to be different, who wants to hold their own shape. Don’t get me wrong, being unique is great. But sometimes we just need to fit in.
This non-team-player and those dodgy bricks, they are the trans fats of our cells. They let the whole process down with their poor quality, non-conformist shape.
How this affects your health
Transfats are a different shape to the healthy “phospholipids” that make up the bilayer that holds our cells together. Transfats straighten out due to the heat they are subjected to during processing. Healthy phospholipids are wiggly. The straight transfats make the membrane of the cell rigid. When they replace too many fat molecules in our cells, the cells become more like ping pong balls, holding their shape. They are stiff and rigid and not conducive to good health.
This is quite different to the normal and healthy fat molecules that make up our cells. They have wiggly tails and this makes our cells fluid and supple and they are able to conform to the shape they need to be. They are like bubbles in the bath.
The trouble is, our body doesn’t know the difference between the good quality and the bad quality. Our bodies are amazingly clever, but not so much in this case.These rigid-cell-forming lipids are then integrated into our cells changing the quality of our cell structure and it can’t be trusted to work to its optimum potential.
What do trans fats do? (The big picture)
Trans fats raise your bad (LDL) cholesterol levels, they increase your risk of developing heart disease and they are associated with type II diabetes. They cause inflammation, pain and general poor health.
What to look out for
Companies don’t want you to know their product contains trans fat, or you wouldn’t buy it would you? So trans fats like sugar and MSG are labelled as all sorts of weird and wonderful things. Here is a short list:
- Partially hydrogenated [insert type of oil here] oil
- It may be soybean, coconut, palm, etc.
- Hydrogenated oil
- “Zero trans fats” – most likely a marketing lie that gets stamped on the front of the packet
Things you may buy, that won’t come with labels:
- Any deep fried foods (chips, fish, doughnuts, etc.)
- Baked goods/Bakery foods – cakes, biscuits, pastries, crackers
- Flavoured or buttered popcorn
- Margarine (comes with a label but should not be sold as ‘food’, probably should be sold at Bunnings as plastic)
In general, this means packaged, processed or fast food.
So you see, it’s not just the fat or sugar that’s in these products, it’s the type of fat that contributes to poor health in a far worse way that some people realise.
Heating oil with a low smoke point such as olive oil turns those oils into trans-fats too. Plant based oils such as olive, avocado, macadamia or hemp, should only be used fresh on salads or poured in after food has been taken off the heat.
How to avoid trans fats
Like any dietary advice, focussing on real, unprocessed, fresh foods is your best option. This includes fresh fruit and vegetables, nuts and seeds, well-sourced meats and lots of filtered water.
If you must enter a bakery, fresher options such as a salad roll will be better for you. Just make sure you skip on the margarine. All fast foods chain stores are loaded with trans fats, so let’s be honest, it should only be a rare occurrence, if at all.
When doing the grocery shopping, avoiding supermarkets as much as possible helps. Meat from the butcher, fruit and veg from the local fruit and veg shop.
Snacks are a big source of trans-fat containing foods, so planning ahead with healthier snack options helps:
- Vegetable sticks and home made dips
- Bliss balls
- Nuts, seeds and dried fruit (keep dried fruit minimal as it is high in sugar)
Cooking with oils with a higher smoke point which include:
- Real butter
- Ghee (butter with the milk solids taken out)
- Coconut oil
And using plant based oils such as olive and hemp oil at room temperature only.
Changing your diet and habits is always tough. When a practitioner advises, “I would like you to avoid gluten, dairy and refined sugar for the next six weeks,” it can mean big changes. Planning meals at home and changing the contents of the pantry is a good start.
Quite often eating at home is the easy bit though. Going out to eat is different. Living in the Riverland we are limited in our options for allergen friendly take away or eating out foods. That’s a blog for another day. Heading to Adelaide for holidays, shopping or visiting family is the other time where many of my patients find it difficult to stick to these changes.
It is for this reason; I have put together a list of my favourite 5 cafes around Adelaide, in no particular order. I have tried to supply my favourite places in different directions of the city, so no matter where you’re going, it’s not too far out of the way.
It’s hard not to leave this place a little happier than when you walked in. Oh, and feeling a little healthier too.
The atmosphere is upbeat, everyone is friendly and the selection of breakfast, brunch, lunch and snack options includes something for everyone.
Everything on the menu is made with high-quality ingredients and many of them are organic. It’s also a place where you don’t have to worry about sneaky gluten or other allergens making their way into your food.
There is outdoor and indoor seating. While they are a busy little place, I’ve never had trouble finding a table.
Great for: breakfast, brunch, lunch, snacks, coffee, whenever
You have to try: Earth Bowls, there are three flavours and I love them all
Why go here: They will convince you that healthy food can also be delicious
#glutenfree #dairyfree #greatcoffee #organic #greatservice
Stirling Organic Café and Market
Always a hive of activity, this café (with a store out the back) is a little gem in the Adelaide Hills. They are constantly busy, so I have never experienced the personalised service of some of the other cafes in this list, but that doesn’t mean they are unfriendly.
To be honest I have mostly visited during wintery drives around the hills. It’s a nurturing place to stop for a soup and a nice hot coffee, but I’m sure it’s just as refreshing in Summer as it is cosy in Winter.
The menu is seasonal, so you’ll have to drop in and see what’s available. All food is prepared daily in the kitchen along with cakes, breads and pastries from local artisan kitchens.
Great for: lunch, coffee, dessert, snacks, shopping
You have to try: I can’t say…it changes ALL the time. But I did have a really nice ABC cake once. Almond, basil and citrus. I have recreated this many time at home. A delicious combination.
Why go here: The homely feel you get when you walk in. You can also peruse the store out the back
#local #wholefoods #artesian #glutenfree #dairyfree
Argo on The Parade
When I lived in Adelaide, this was a little post-yoga favourite with my cousin and I. Back then we always had bacon and eggs with avocado on sour dough. A recent trip while strictly gluten-free and dairy-free actually made me appreciate the extent of their menu. It was huge! Every dietary need is catered for with countless breakfasts, brunches and lunches; pages of smoothies and juices, a fridge with bliss balls, salads and more; non-dairy milk options for coffee; and a great philosophy to go with it. Make sure you read their background at the start of the menu.
Great for: breakfast, brunch, lunch, snacks, coffee, whenever!
You have to try: Sucré-Salé smoothie
Why go here: I have never seen a bigger selection of allergen friendly foods…actually I’ve never seen a bigger menu
#glutenfree #dairyfree #paleo #healthy #greatcoffee #wholefoods
A Cook’s Pantry
Down at Grange, this is a great little café perfectly positioned for some good eats, a coffee, then a walk along the beach.
The menu isn’t huge, but the delicious options still make it hard to choose. They have a focus on organic, local and fresh, just the way I like it! They use McWerriton Farm free-range eggs and Paris Creek biodynamic dairy products.
As well as the breakfasts and lunches, they have a great selection of juices and smoothies.
While not gluten-free, they do bake the bread themselves using organic flours, some with spelt. There are gluten-free options.
The other novel thing about the Cook’s Pantry is the cooking classes. While I’ll never had the opportunity to participate if they’re food philosophy (and taste!) is anything to go by, I imagine they’re pretty good.
The only down side is they’re not open Sundays, which is a crime for a café so close to the beach. I think they would do a great trade on Sundays, with people going for a leisurely Sunday stroll on the beach, but perhaps that’s just me!
Great for: Coffee, brunch, paired with a short walk to the beach
You have to try: Grilled Fig and Walnut Bread!
Why go here: It’s not far from the beach, so after your Fig and Walnut bread, green smoothie and a sneaky coffee, head down and ground yourself in Grange Beach
#local #organic #wholefoods
A Mother’s Milk
Again…when I lived in Adelaide…this was my local coffee place. A short walk from where I worked and great because the staff knew me. I didn’t have to order. My coffee guy knew.
Baked Eggs is my favourite breakfast item. Lunch time I can’t go past the Beetroot Salad. When I brought a friend, I’d often convince them to go halvies in the figlets on sourdough. Unfortunately, I don’t think this is on the menu anymore. But Baked Eggs are. And you go here for the coffee as much as the food. These guys LOVE and appreciate their coffee and you can really taste the difference. It does get quite noisy during the busy times, so if you’re looking for a place for a conversation, find a table out the back or outside on the street.
Great for: Coffee, breakfast or lunch
You have to try: Baked Eggs
Why go here: If you’re not gluten free, the sour dough served with most meals is amazing!
#greatcoffee #greatservice #wholefoods
In 1999 a teacher named Phil Lawler in Naperville, Illinois read an article that stated the health of US children was declining due to inactivity. Looking inside the school gym he saw a lot of kids that were in fact inactive. He decided to shift the focus of the ph
ysical Education class to cardiovascular fitness. Once a week students had to run a mile. Assessments were based on effort and reaching personal bests rather than skill. Non-athletes were allowed to train on bikes. He also brought in heart rate monitors to ensure the students were pushing themselves. “Your goal is to run your fastest mile…your average heart rate should be above 185.”
While this improved their performance within the school (lessons were re-shuffled to ensure those that required the most concentration were at the beginning of the day), since 1999 it has also made a huge impact on their results internationally. Academically this school performs way above any others in the area. In 1999 the 8th graders scored 1st in the world in science and 6th in the world in Maths. US schools as a whole ranked 18th in science and 19th in maths, with some areas scoring last in the world.
How does exercise improve learning and brain function?
Exercise encourages our brain to work at its optimum level, it causes nerve cells to multiply, connections between nerves are strengthened and they are also protected from damage. We get more oxygen and blood flow to the brain and a release of endorphins which are happy hormones that reduce stress and improve our mood.
In children, exercise has been shown to reduce restlessness and hyperactivity, decrease symptoms of ADHD, improve moods and immunity, and it also improves sleep which further enhances all the other benefits listed. It has also been shown to increase energy levels. Imagine if your child began the day with more energy, a better mood and was more settled. Imagine how much better their ability to learning would be.
Movement particularly from birth to 3.5 years is essential for laying down appropriate pathways for learning and development. It is how the brain learns to relate to the world around it. Movement develops optimal posture, eye movement and control through balance and co-ordination, better reading and better fine motor control which is crucial for handwriting.
How to get kids moving
- Walking or riding a bike to school. Even if you live too far away to walk/ride the whole way, park a little distance from school and walk/ride the remainder
- If there is time to watch TV in the morning, there is time to send the kids outside in the backyard. Bike riding, jumping on the trampoline, running around, kicking the footy, whatever it may be
- Get to school early and play on the playground before going into class
- Give them goals
- “See how long it will take you to run around the backyard” and time them while you’re getting yourself ready. Then do it a second time and see if they can beat their time
- “Go outside and see if you can get 10 goals” or “See how many goals you can get in a row” (Basketball, soccer, football)
- Organise friends to walk/ride with before or to school
- Ask them what activities they like and incorporate these into the daily or weekly routine
- Get the family up 20 minutes earlier to ensure there is a little more time before school
While exercise in the morning is the best time for learning, any time is better than not at all. Even after school limiting screen time is so important for many reasons besides getting the body moving more.
Nutrients are foods that we need for energy, growth and bodily functions. ‘Macro’ means large, so ‘macronutrients’ are needed in large amounts in our body. ‘Micro‘ means small. Micronutrients are required in small amounts in our body and they include vitamins and minerals.
There are ‘healthy’ and ‘unhealthy’ types of each of these groups.
Many children are missing out on the protein and fat groups, particularly at breakfast time. Throughout the day they are also consuming more of the ‘unhealthy’ types than ‘healthy’ types, particularly when it comes to fat.
…is essential for growing children. It is used for muscles, tendons, organs, skin, hormones, enzymes and neurotransmitters (brain chemicals). With the running around, focusing and thinking, communicating and learning children do at school, adequate protein is hugely important to optimise their school performance. Increasing protein at breakfast time and in their lunchboxes is critical. The usual breakfast of cereal or toast, followed up by some fruit, then a vegemite sandwich at lunch won’t contain near sufficient protein for your child’s learning capabilities. Adding an egg to breakfast, some seeds (nuts when outside of school) or a container of dip such as hummus will make sure they start the day right. Eggs are a perfect snack and can be eaten whole, or made into patties, muffins or quiches that are bite size and perfect for lunch boxes.
…is an essential macronutrient for brain and nervous system development. The types of fats that are in snack are foods are trans-fats or hydrogenated fats. These are the ‘unhealthy’ fats and can be found in biscuits (sweet and savoury!), snack foods, store bought cakes and muffins, chips, margarine, salad dressings, and in high amounts in take away foods. Trans fats increase our risk of high cholesterol and heart disease, which many mistakenly believe doesn’t matter in kids as “they’re still young”. But with the rates of obesity rising, heart disease in children is also increasing. “Healthy” fats are generally unprocessed. Olive oil, coconut oil, oil from fish and plants such as avocado are all good for you.
…are also best consumed in their most unprocessed form. The best type of carbs? Vegetables! 🙂 The worst type? Sugar 🙁 Processed cereals such as Nutri-grain, Coco-pops and Froot-loops, which are popular with the kids are extremely processed, contain large amount of sugar and minimal protein and fat. While Weet-bix is lower in the sugar count, it is unfortunately also unbalanced in macronutrient status. Mueslis containing nuts and seeds, eggs and wholemeal toast with toppings higher in fat and protein are much better alternatives at breakfast time.
Give it a try!
It does take some experimenting and trial and error due to the fussy nature of some children. But the long term health benefits and good habits beginning early most definitely do pay off. Not just in health but behaviour, academic performance and emotional stability.
Imagine you’re sitting, scrolling through Facebook or your emails and someone lets a tiger into the room. What would you feel and what would you do? Naturally I would expect a few things such as:
- A beating heart
- A rush of adrenalin through your arms and legs (tingling, pulsing, shaking)
- Increased breathing
- Lack of focus
This is your “fight or flight” response. You’re either going to stay and wrestle the tiger to the ground. Or you’re going to run for your life. Either way you need your body to:
- Open your blood vessels to provide more blood flow to your arms and legs so you have the strength to fight or run
- Increase your heart rate so you can pump that blood around
- Increase your blood pressure as the blood pumps around
- Increase your breathing rate so you have enough oxygen for those muscles
- Tighten and tense neck and shoulder muscles
At the same time your body stops or changes the balance of:
- Immune system function – fighting off that virus someone has just coughed into the air is not as much of a threat to you as the tiger
- Hormones – its not important to be making babies when there’s a tiger around
- Digestion – Digesting food is not important when you’re about to be something else’s food
- Sleep – it’s not safe to fall asleep otherwise the tiger will get you or your family
Everything is aimed at survival
This is driven, controlled and stimulated by the sympathetic nervous system.
These changes also happen in our everyday lives. It’s what helps to keep our body in balance. These changes happen when the boss puts pressure on our work output, when the kids test their boundaries, when we argue, whenever we feel pressure in life and believe it or not, the very action of sitting at a desk is actually a stress on our body.
To be fair to our sympathetic nervous system also helps out in positive situations. It helps us to keep our blood sugars in balance, our blood pressure even so we don’t get dizzy when we stand up, it dulls down loud noises and protects our eyes from bright lights. This also helps us to survive as these are vital functions for our body to maintain homeostasis (balance).
Perception of pressure is stress
Stress stimulates the ‘fight or flight’ mechanism in our body.
When these stressors continue our body spends more and more time in “fight or flight” until that is our new normal. We spend our lives on edge. Waiting for something to happen. This is sympathetic dominance and it begins to manifest in other ways:
- Lower immunity – frequent colds and flus
- Digestive system upsets – diarrhoea, constipation, gas, bloating, food intolerances
- Hormone issues – irregular cycles, polycystic ovaries, infertility, heavy and painful periods, long or short cycles
Sympathetic dominance has far reaching effects on the body.
Other stressors grouped into the Triad of Health include:
- Poor posture
- Sitting a desk all day
- Screen time including ipads, mobile phones, laptop computers
- Unfulfilling relationships
- Turning up to a job each day that we hate
- Self-esteem issues
- Unresolved childhood traumas
- Poor diet high in processed sugars and processed foods
- Nutritional deficiencies such as zinc, magnesium and B vitamins
- Toxins such as those in fast food, cosmetics and other personal care products, the environment or medications
So what can you do about this?
As I have explained in the Health Triad blog post, all health conditions are best approached from all sides of the triangle: physical/structural, mental/emotional and biochemical/nutritional.
Reducing physical and structural stressors using exercises to reverse poor posture, participating in light exercise rather than vigorous exercise everyday, stretches to counteract the negative effects of sitting at a desk all day and of course, chiropractic adjustments will all help to keep the body physically well.
Dealing with unresolved stress with methods such as meditation, NeuroEmotional Technique, taking time out for yourself each day, getting some sunshine, participating in hobbies you enjoy or spending time with friends are all good to reduce our mental/emotional stress.
Reducing the toxic load on our bodies through natural cleaning products, organic personal care products (don’t put anything on your skin you wouldn’t put in your mouth) and eating organic foods where possible will help with biochemical stress. Drinking plenty of water, which means 30mL per kilogram of body weight (1.8L for a 60kg person) each day helps to flush out toxins and keeps us feeling fresh. Plenty of fresh fruit, vegetables, nuts, seeds and well-sourced meats, rather than junky, processed packaged food which is full of chemicals is important to reduce biochemical and nutritional stress on our bodies.
I have just completed my Practitioner Certification in the SD Protocol. Please let me know if you have any more questions about sympathetic dominance.
Below is a video from Dr Wayne Todd, developer of the SD Protocol:
- Founded by Dr Scott Walker and co-deveoped by Dr Deb Walker
- Taught for the first time in May 1988
- There are currently over 8000 practitioner who use this technique
- “NET is a tool that can help improve many behavioural and physical conditions using a methodology of finding and removing neurological imbalances, related to the physiology if unresolved stress.”
- “Neuro-Emotional Complex: A subjective mal-adaption syndrome adopted by the human organism in response to a real or perceived threat.”
- NEC’s are the patients emotional reality. Think about how you feel after a nightmare, you wake up with a racing heart, but the dream isn’t real. You are still having a physiological response.
- After we process an emotional experience, its normal for the body to come back into balance. This does not always happen.
- Muscles that are previously ‘strong’ will test weak when saying a non-congruent statement. This has been scientifically validated by Dr Daniel Monti.*
- We are NOT talking to the body, asking the body questions or predicting the future!
Published research about NET
A pilot randomized controlled trial comparing the efficacy of exercise, spinal manipulation, and neuro emotional technique for the treatment of pregnancy-related low back pain
Caroline Peterson, DC, PhD, MPH, LDM, Mitchell Haas, DC, MA and W. Thomas Gregory, MD
Chiropractic & Manual Therapies, 2012 20:18
A case series evaluating the accuracy of manual muscle testing for predicting fetal sex
Kristopher B. Peterson, DC, Caroline D. Peterson, DC, PhD, MPH, CPM
Journal of Chiropractic Medicine, 2012 11, 1-6
The influence of a biopsychosocial-based treatment approach to primary overt hypothyroidism: a protocol for a pilot study
Benjamin T. Brown, Rod Bonello, Henry Pollard, Petra Graham
Trials 2010, 11:106 doi:10.1186/1745-6215-11-106
A retrospective analysis of self-reported symptoms from 761 consecutive patients presenting to a Neuro Emotional Technique chiropractic clinic.
Bablis P. et al.
Complementary Therapies in Clinical Practice 2009 doi:10.1016/j.ctc[2009.02.005
A randomised controlled trial of the Neuro Emotional Technique (NET) for childhood Attention Deficit Hyperactivity Disorder (ADHD): a protocol.
Fay Karpouzis, Henry Pollard, Rod Bonello
Trials 2009, 10:6 doi:10.1186/1745-6215-10-6
The Use of Traditional Chinese Medicine Principles in Chiropractic Technique
Bejamin T. Brown, Rod Benello, and Henry Pollard
Chiropractic Journal of Australia 2008; 38: 18-26
Treating Spider Phobia Using Neuro Emotional Technique: Findings from a Pilot Study
Anne M. Jensen, Adaikalavan Ramasamy
The Journal of Alternative and Complementary Medicine Volume 15, Number 12, 2009, pp. 1363–1374 DOI: 10.1089=acm.2008.0595
Anxiety & Depression Profile of 188 Consecutive New Patients Presenting to a Neuro Emotional Technique Practitioner
Peter Bablis, Henry Pollard
The Journal of Alternative and Complementary Medicine Volume 14, Number 9, 2008, DOI:10.1089/acm.2007.0805
Separation anxiety disorder in a 13-year-old boy managed by the Neuro Emotional Technique as a biopsychosocial intervention.
Fay Karpouzis, Grad Dip Chiro, DO, Henry Pollard, PhD, Rod Bonello, MHA
Journal of Chiropractic Medicine 2008, 7, 101-106
Neuro Emotional Technique for the treatment of trigger point sensitivity in chronic neck pain sufferers: A controlled clinical trial.
Henry P. Pollard , Peter Bablis, and Rod Bonello.
Chiropractic & Osteopathy 2008, 16:4
Short Term Correlates of the Neuro Emotional Technique for Cancer-Related Traumatic Stress Symptoms: A Pilot Case Series
Daniel A. Monti, Marie E. Stoner, Gail Zivin and Martha Schlesinger
Journal of Cancer Survivorship (2007) 1: 161-166
The Organization of The Stress Response and its Relevance to Chiropractors: A Commentary
Katie Hardy & Henry Pollard
Chiropractic & Osteopathy 2006 14:25.
Can the Ileocecal Valve Point Predict Low Back Pain Using Manual Muscle Testing?
Henry P. Pollard, Peter Bablis, and Rod Bonello
Chiropractic Journal of Australia 2006 36: 58-62.
Commentary: The Ileocecal Valve Point and Muscle Testing: A Possible Mechanism of Action
Pollard H., Bablis P., Bonello R.
Chiropractic Journal of Australia 2006; 36:122-6
Biopsychosocial Model of Pain and Its Relevance to Chiropractors
Henry P. Pollard, Katie E. Hardy, Deborah Curtin
Chiropractic Journal of Australia vol 36 Number 3, Sept. 2006
Resolution of Anovulation Infertility Using Neuro Emotional Technique: A Report of 3 Cases
Bablis P., Pollard H., and Monti D.
Chiropractic Journal ofAustralia SPR 2006 (5:1): 13-26.
Two Reports of Resolution of Polycystic Ovary Syndrome-Induced Anovulation in Females Receiving Neuro Emotional Technique
Peter Bablis, Henry Pollard, and Andrew McHardy
Chiropractic Journal of Australia 2006 36: 2-8.
Reflections on The Type “O” Disorder
Journal of Manipulative and Physiological Therapeutics 2005; 28: 547.e1-547.e9.
The Biopsychosocial Model and Hypothyroidism
Benjamin T. Brown*, Rod Bonello and Henry Pollard
Chiropractic & Osteopathy 2005, 13:5 doi:10.1186/1746-1340-13-5
Are Chronic Low Back Pain Outcomes improved with Co-Management of Concurrent Depression?
Middleton P., Pollard H. Chiropractic & Osteopathy 2005; 13: 8.
Practitioner Perceptions of Emotions associated with Pain: A Survey
Walker S., Bablis P., Pollard H., McHardy A.
Journal of Chiropractic Medicine 2005 Mar; 4(1): 11-8.
Interexaminer Reliability Of The Deltoid And Psoas Muscle Test
Henry Pollard, DC, PhD, Bronwyn Lakay, MChiro, Frances Tucker, MChiro, Brett Watson, MChiro, and Peter Bablis, DC
Journal of Manipulative and Physiological Therapeutics, 2005 Jan;28(1):52-6
Hypothyroidism: A New Model for Conservative Management in Two Cases
Peter Bablis and Henry Pollard
Chiropractic Journal of Australia 2004; 34: 11-18
The Somatovisceral Reflex: How Important for the “Type O” Condition?
Henry Pollard DC, PhD
Chiropractic Journal of Australia 2004; 34: 93-102.
*Scientific Validation of the Mind/Body Paradigm & Muscle Testing
Daniel A. Monti, John Sinnott, Marc Marchese, Elsabeth J. S. Kunkle and Jeffrey M. Greeson
Perceptual and Motor Skills 1999, 88, 1019-1028.
The Effects of Spinal Manipulation on the Intensity of Emotional Arousal in Phobic Subjects Exposed to a Threat Stimulus: A Randomized, Controlled, Double-Blind Clinical Trial
Kristopher B. Peterson, D.C.
Journal of Manipulative and Physiological Therapeutics, 1997; 20: 602-6
A preliminary inquiry into manual muscle testing response in phobic and control subjects exposed to threatening stimuli.
Kristopher B. Peterson, D.C.
Journal of Manipulative and Physiological Therapeutics, 1996:19(5):310-6
Two Cases of Spinal Manipulation Performed while the Patient Contemplated an Associated Stress Event: The Effect of the Manipulation/Contemplation on Serum Cholesterol Levels in Hypercholesterolemic Subjects
Kristopher B. Peterson, D.C.
Chiropractic Technique 1995;7 55-59.
Tuesday September 27th at 7pm
Santosha Health & Wellbeing Centre
58 Renmark Avenue, Renmark
Kasey Willson is a naturopath, nutritionist, writer and speaker who is passionate about educating women to live healthier, happier lives. Kasey runs a busy naturopath clinic in Adelaide, South Australia where she supports women to achieve their hormone health goals.
Kasey’s new book “Balanced – The Natural Way To Healthy Hormones” leaves no stone unturned in helping you tackle your hormone imbalances. As part of this launch she is making a special visit to the Riverland to have a chat about keeping your Hormones Healthy, naturally.
In this 45 minute session Kasey will cover topics such as:
- How hormone imbalance can contribute to skin breakouts, period problems, low energy, mood swings and stubborn fat gain.
- The important causes of hormone imbalance.
- Steps to regain healthy hormones.
or click here to send an email.
There’s a healthy eating secret that will help you lose weight, gain more energy, reduce digestive upsets and help you live longer. Seems too good to be true doesn’t it? It’s not.
Do you want to know the secret?
Eat real food. There’s an actual diet for that. It’s called the JERF diet. Just. Eat. Real. Food.
Here’s where people get confused though. You can only eat fruit, vegetables, nuts, seeds, meat and anything else that’s not packaged, processed or comes in a box. Confusing? “But if you don’t eat bread and cereal for breakfast, what do you have?” “But what do you have on your vegetables?” “Where does the flavour come from?” are some of the questions.
The problem with packaged and processed food is that it’s been enhanced, usually chemically. It sounds like a conspiracy theory, but big food companies do employ food scientists to make sure you eat lots of their food and you keep coming back for more. Often these foods will trigger parts of your brain that leave you wanting more, more, more! Because it “tastes” so good!
Switching to a real food diet, low in added sugar, salt, additives and preservatives can be hard. A big reason for this is because we’ve lost the art of flavouring our own food. Herbs and spices open up a whole new world when you begin to cook from scratch.
Now I could be here all day and just about fill an encyclopaedia (remember those big books before Google?) about all the herbs and spices and what to do with them. But for now I will share just 5 things that are in my pantry that I use to flavour my food.
These things do come in bottles and packets. However, I do try to source the most natural, most unprocessed forms.
Apple Cider Vinegar
If you read Bragg’s book about apple cider vinegar, it cures everything. I’m not making that claim but it’s pretty versatile. You can also read about ACV here.
What is it?
ACV is fermented apple juice. The sugar in the apples in converted to alcohol through fermentation. It is then converted to vinegar through a second fermentation process.
It is important to purchase a vinegar with the ‘mother’. A murky, cobwebby substance, usually floating on the bottom. This means the ACV hasn’t been pasturized, which destroys all the good enzymes present from the fermentation process. The ‘mother’ maintains the function and effectiveness of the vinegar.
What I use it for:
- Dressings on salads rather than straight vinegar and definitely in place of packaged salad dressing.
- Drinking as a tea when I’m sick. Mixed with some ginger, lemon and juice and honey, this is my go to drink for when I’ve got a cold
- Adding to stocks and broth. When making your own broth (from marrow bones or chicken) you need to something acidic to draw the minerals out of the bone. About a tablespoon (or a big splash) is all that’s needed.
What you can use it for:
Everything mentioned above. You can also add it to you bath for detoxing,
A good quality sea salt
I’ve used them all: Himalayan, Celtic, Peruvian, Murray River, and more. Lately I have been tending towards the Murrary River Pink salt. This is based on a few different factors but mostly ‘food miles’ which should be a big factor in any food you consume. ‘Food miles’ relate to the distance your food has travelled from its source to your plate. The costs involved in transporting food across the planet might work out well for large companies, but for the Earth it’s costly.
But back to the salt…
What is it?
Well we all know what salt is, but why are these different? Salt in its natural form contains many minerals essential for our health. Processed ‘table salt’ has had these natural minerals stripped. It’s often bleached and then has chemicals such as anti-caking agents added to make sure it stays nice in the packaging.
Traditionally salt is obviously used to flavour things and it’s also a great preservative. We have been warned against salt because of conditions such as high blood pressure and other cardiovascular disease. Like sugar, highly processed diets are high in salt because so much is added to make the food taste ok. When preparing your own food, you are in control of how much you add, which means you won’t be consuming as much.
What I use it for:
- I sprinkle a little to flavor my veggies
- Any recipe that calls for salt
- When exercising I will add a tiny amount to my water for extra electrolytes
What you can use it for:
The same thing as always: flavouring your food. Just remember to find a good quality unprocessed salt, use minimal amounts and experiment with other ways to flavour your food, such as herbs and spices and the next couple of products described below.
This is something that’s been in my cupboard for years, but I’m really only just getting into it. It has been recommended to me for two reasons. Firstly because I am an O blood type and dulse is beneficial for Os. It’s neutral for all other types, so don’t worry if you don’t know what your type is. Also in Ayurvedic medicine is beneficial for those with a Vata dosha. There are many online ‘find your dosha’ quizzes. The best way is to visit an Ayurvedic practitioner. But if that’s not your thing here is the first website I ever used to find mine: https://store.chopra.com/dosha-quiz
Back to dulse…
What is it?
It’s a red seaweed. Like many of these flavourings I am suggesting, it’s packed full of minerals. Lots of B vitamins, Vitamin A, C and E and lots of minerals such as potassium, calcium and magnesium. Like other sea vegetables it contains iodine which is essential for thyroid and hormone health and lacking in many of our diets. Sea vegetables also contain more bioavailable minerals, meaning they are easier for our bodies to absorb. And dulse is highly alkaline, another important factor in our overall health. Who wouldn’t eat dulse with all those benefits!?
What I use it for:
As I said, I’m really only just getting into it now. I add it to all my soups, stews and casseroles.
What you can use it for:
All things savoury: soups, stews and casseroles, stir fries, miso soup and you can also use it like a ‘salt’ for flavouring dishes like pasta.
Another Bragg’s product, Nutritional Yeast has been condemned for being a ‘yeast’, thought by some to worsen symptoms such as yeast overgrowth (also known as candida) in our body. Good news is though; this is a totally different form.
What is it?
Nutritional Yeast is different from Brewer’s Yeast (a by-product from the brewing industry, but still high in B vitamins) and Torula Yeast (grown on wood pulp). Nutritional Yeast is grown on beet and cane molasses. The yeast is an organism that feeds on sugar. Through this process it manufactures its own amino acids (building blocks for protein) and vitamins, which is what makes it so healthy for us to consume. It is harvested, washed, cleaned, dried and packaged up.
Nutritional Yeast has a full spectrum of B vitamins which are essential in times of stress, for energy, brain function, digestion and many other roles in the body. It is also very high in protein, chromium which is essential for controlling blood sugars and rich source of phosphorus.
What I use it for:
Much the same as the dulse. I use it in all my soups, stews and casseroles as an addition to or instead of salt.
What you can use it for:
It’s a great replacement for salt, if that’s what you’re looking for. It can be used to flavour gravies and sauces, on salads, to ‘salt’ your popcorn or sprinkled on veggies. I’ve even seen it listed in recipes for smoothies!
*This information is only for those living outside Australia. Hemp products are not for human consumption in Australia. However, if you live anywhere but Australia it is perfectly fine. As shown on the Hemp Foods Australia Website:
Hemp Oil is another recent addition to my repertoire. It contains a ratio of Omega 6 to Omega 3 of 3:1 which is a healthier ratio than many processed foods which can 20:1. Omega 3 has been touted as the best oil, but that is because our diets have been so rich in Omega 6, we needed more 3 to balance it out. The truth is Omega 6 is also important. We need these ‘good fats’ for many functions in the body including for our immune system, cardiovascular system, the health of our cells, counteracting the signs of aging and for their anti-inflammatory properties.
Hemp Seed Oil is manufactured from cold-pressing hemp seeds. It is then bottled and sent around the world for consumption, except in Australia and New Zealand where it is only for cosmetic purposes.
What I use it for:
Cosmetic purposes of course, but say I lived in another country…
I would add it to my salads and vegetables for increased fat. We need fat in our diets for the reasons listed above, but also because that’s what sends messages to our brain that tells us we’re full. Fat is also used as slower burning ‘fuel’ for our bodies.
What you can use it for:
If you live outside Australia…
In much the same way olive oil is used. It can be added to pastas, salad dressings, smoothies, shakes and vegetables. It is not recommended for heating (just like olive oil) as the heating process destroys the properties of the oil. You can however, add it after foods have been cooked.
In Australia, Hemp Seed Oil is also good for massage oils, lip balms, soaps, moisturizer and hair conditioner.
This chocolate smoothie, packed full of goodness went down really well with the kids. I saw a few sneaking back for a second serve. The first time I tried it was in the Thermomix. I made the full amount and it came out to over a litre of smoothie, so it will need to be scaled down if you’re not feeding a family. The second time I tried it, I did scale it down and used the Magic Bullet, not the thermie. It took a long time to blend and even then there were chunks of dates and some ice. The Thermomix is second to none when it comes to processing something as hard as ice, but it can be done if you’re patient and don’t mind chunks. Obviously I would recommend the Thermomix for all it’s other functions. If you’re interested in taking a look at the Thermomix and perhaps even hosting a no-obligation demo, send us an email and we’ll pass on Larissa’s details.
What you need:
- 5 Medjool dates
- 2 tbsp chia seeds
- 200g ice
- 30g raw cacao powder
- 200g frozen banana (about 2)
- 200g avocado (about 2)
- 120g baby spinach (this is a lot of baby spinach, but it blends down)
- 600g water or coconut water
- 100g activated almonds (if you don’t have activated, soak them overnight in filtered water)
What to do:
- Process the almonds, chia seeds and dates
- Add the remaining ingredients and process until smooth
- Serve with a thick straw, this is a thick smoothie
Larissa tells me ice breaks everything up and makes it smoother. I’m going to start doing this is more of my smoothies.
Bananas are apparently easier to digest once they’ve been frozen. I always have frozen bananas in my freezer. Once they start to turn a little bit black, peel them, pop them in a ziplock bag and they’ll always be ready.
Coconut water has a lot of sugar, natural sugar, but it’s still sweet. If your after a bit of sweetness use all coconut water, but gradually swap out the coconut for filtered water.
This recipe comes from Jo Whitton’s Quirky Cooking, a brilliant book to accompany your Thermomix. See more on her website.