Gluten is found in many foods including rye, oats, wheat, 
malt, barley, and spelt. While it has been found to cause mild allergic reactions in some people, it can lead to full-blown Coeliac disease in others. Many people have found it beneficial to eliminate gluten from their diets, ranging from those with ADHD to those with auto-immune disorders.
Gluten-free diets have also been shown to be beneficial to those suffering from thyroid disease, cystic fibrosis, multiple sclerosis, anaemia, autism, and irritable bowel syndrome.
A gluten-free diet is also low in carbohydrates, therefore making it very effective for those wanting to lose excess weight. You will also be eliminating a lot of processed and refined foods that contain nasty additives, preservatives, colourings and flavourings, sugars, salt and harmful fats.
By eliminating gluten from your diet, it is also possible to increase your energy levels, lower bad cholesterol levels and even assist the body’s digestive processes. It also helps to eliminate symptoms such as diarrhoea, bloating and excessive gas. Gluten-free diets help treat itchy skin conditions and supports the gut and immune system.
Try reducing the amount of gluten in your diet today and notice the benefits for yourself! Make some of these yummy gluten-free recipes and see how good they feel on your digestive system.
Simple Raw Lasagne:
Ingredients
1 large zucchini
1 large heirloom tomato
6 basil leaves
1 tablespoon olive oil
pinch sea salt
For the Pesto:
1 cup pistachios
3/4 cup fresh basil, tightly packed
1/4 cup spinach, tightly packed
1/4 to 1/3 cup olive oil
1/2 teaspoon sea salt
pinch ground pepper
small garlic clove (optional)
For the Ricotta:
1 cup soaked cashews or macadamia nuts
2 tablespoons nutritional yeast
1 tablespoon olive oil
1/4 shallot, minced
1 tablespoon parsley, minced
Method:
Cut the zucchini in half then cut the ends off. Cut into very thin slices but not so thin that it can’t hold up. Lay on parchment paper, drizzle with olive oil and sea salt and let marinate.
Slice the tomato into at leas 6 slices. Dust with a bit of salt and set aside.
For the pesto, combine all ingredients in a food processor. Once the mixture is combined well place into a glass bowl and set aside.
For the ricotta, combine all ingredients in the processor. If you need a bit more moisture, use water. Blend well until fairly smooth then set aside.
Start with three of your zucchini slices and lay them flat on a plate, overlapping just a bit. Then put on a slice of tomato, top with a basil leaf, a dab of pesto and a dab of ricotta. Repeat again starting with the zucchini. Do this three times then top with sauces and a nice sprig of basil.
Raw Zucchini Fettuccini:
Tools: Blender, spiraliser or peeler
Ingredients:
3 medium sized zucchinis
1/2 cup cherry tomatoes-cut in half
1 carrot-peeled
1/2 capsicum-thinly sliced
handful baby spinach leaves
handful of fresh basil, coriander, mint leaves
handful pinenuts
½ a large avocado
squeeze of lemon juice
sea salt, cracked pepper
1 cup raw pesto
Method:
Turn the zucchini into “spaghetti” using the spiraliser. If you don’t have a spiraliser you can use a vegetable peeler to create the “pasta”. Place into bowls and top with all other ingredients and mix thoroughly. Top with pinenuts and dig in! Other sauce options include tomato, mushroom, or tahini.
Herb Nut Loaf:
Ingredients: Serves 4 to 6
2/3 cup almonds (soaked for 8 hrs)
1 ¼ cups flaxseeds
1/2 cup pepitas (soaked for 6 hrs)
handful finely chopped fresh rosemary
1 cup grated carrots
1/2 tsp Celtic sea salt (to taste)
1/2 tsp cracked pepper
Dash of wheat free tamari or nama shoyu
1 tablespoon lemon juice
1 small handful of parsley, onion and/or garlic chives
Preparation:
Grind flaxseed to a meal in a coffee grinder or suitable blender.
Process almonds and pepitas in blender then mix in flax meal, lemon juice, sea salt, carrots, rosemary, parsley and chives and process until you obtain a wet but firm consistency.
Form mixture into a loaf or place it in a suitable mould. Let it stand in the fridge for 3 to 4 hours for flavours to blend. Serve with rocket and walnut salad or steamed veggies.
SMOOTHIES:
Kiwi & Avocado Smoothie:
Toss in a high speed blender and blend well:
2 cups of water
2 kiwifruit
1/4 cup of banana
1 mango
3 cups of kale
1 avocado
Totally Green Smoothie:
Blend well:
1 avocado
1 large cucumber
2 cups spinach
2 large leaves collard greens
2 leaves black kale
3 lemons, juice only
11/2 cups water
Banana, Apple, Kale Smoothie:
Blend all ingredients in a high-speed blender.
1 small banana
1 small apple
4 leaves of organic kale, finely chopped
½ cup berries (fresh or frozen)
1/2 cup water
1 tablespoon chia seeds or flaxseeds
Berry Blast:
1 cup raspberries
1 cup blueberries
3 big handfuls of baby spinach
2 cups of water
1 apple
Blend together the apples, raspberries, blueberries and water for 30 seconds. Add the baby spinach and blend until smooth.
BREAKFAST IDEAS:
Berry Porridge:
1 cup oats/quinoa/ buckwheat/millet
1 cup of raspberries, cherries and blueberries
¼ cup almonds
¼ cup hazelnuts
Soak grains and nuts then blend all in food processor
Banana Porridge:
1½ cups oats/quinoa/ buckwheat/millet
1 banana
slice of ginger
4-5 dried apricots
3 tbsp raisins
2 tsp honey (optional)
Soak grains and nuts then blend all together in food processor
Exotic Bircher Muesli:
½ cup rolled oats/spelt flakes/brown rice flakes/puffed corn
½ cup barley (soaked over night)
½ cup dark figs, apricots
½ cup dried mango
½ cup pecan nuts/hazelnuts/almonds/walnuts
½ cup sunflower and pumpkin seeds
1 orange
½ pear
1/2 apple
Mix all together and stir through fruit juice or natural yoghurt
RAW WRAPS & SAUCES:
Garden Tahini Rolls:
Wrap: 1 tray Zucchini-Flax Wraps (see recipe below)
Filling:
½ cup Tahini cheese
2 medium zucchini, julienned
1 carrot, grated
2 red capsicums, thinly sliced
4 kale leaves, cut into strips
Cut 1 tray of Zucchini-Flax wraps into 2 equal rectangular pieces. Spread ¼ cup Tahini Cheese on each, leave 5cm uncovered at top. Layer veggies on top of each other, leaving about 1cm at the bottom of each wrap. Roll tightly into long roll then cut each roll into 8 pieces.
Tahini Cheese:
500g raw ground sesame tahini
2 cups lemon juice
2 cloves garlic
¼ cup de-stemmed coriander
1/8 cup chopped shallots
1 tsp sea salt
Blend all ingreds except tahini in food processor until lightly mixed. Pour in tahini from top of processor while it’s running until mixture thickens-keep it brief otherwise mixture will become too thick.
Red Capsicum Puree:
6 red capsicums
180 ml cold-pressed extra virgin olive oil
1 tsp sea salt
2 cloves garlic
Add 1 tsp cayenne pepper for a spicier blend.
Blend until thick puree forms
Thai Spring Rolls:
Wrap: 1 tray Thai Coconut Wraps (see recipe below) or Rice Paper wraps
Filling:
1 cup shredded carrots
2 thinly sliced red capsicums
1 cup shredded green paw paw
2 avocados
1 cucumber, julienned
1 zucchini, julienned
Lay out wraps and layer fresh veggies inside each wrap leaving 5cm at the bottom. Roll tightly and stack on platter. Serve with satay sauce or red capsicum puree (recipe above).
Thai Coconut Wraps:
4 cups young Thai coconut flesh
2 cups water
1 tsp Agave nectar
2 Tblsp psyllium husks or chia seeds
Black sesame seeds
Blend coconut, water and agave in blender then when thick and creamy, add psyllium husks/chia seeds. Blend until mixture congeals then spread thinly over 4 covered dehydrator trays. Sprinkle with sesame seeds and dehydrate at 43°C for 6 hours until wraps are dry, yet pliable.
Zucchini Rolls:
Roll: 2 zucchinis
Filling:
1 avocado, cut lengthwise into 8 slices per half
1 red capsicum, cut lengthwise
1 1/2 cups shredded beetroot or carrots
1 Roma tomato, cut thinly
1 cup spinach leaves
2 shallots, finely chopped
¼ cup Tahini Cheese
Slice ends off zucchini then slice zucchini lengthwise on a mandoline set at 2.5mm. Line up 3 pieces of zucchini next to one another, overlapping by 5mm. In the middle of each zucchini layer veggies across then add 3 tablespoons of Tahini cheese (recipe above) per roll. Roll zucchini tightly around veggies then sprinkle with cayenne pepper.
DESSERTS:
Raw Chocolate Cheesecake:
Ingredients:
For the crust:
2 cup raw pecans
2 tablespoons coconut oil
1/4 cup cacao powder
1/4 cup pure maple syrup
1/8 teaspoon fine sea salt
For the filling:
2 cups raw cashews (no need to soak)
1 cup peeled & diced zucchini
1/2 cup cacao powder
1/2 cup pure maple syrup
1 tablespoon vanilla extract
1/4 teaspoon fine sea salt
1/4 cup coconut oil, melted
Directions:
Prepare the crust by placing the pecans in a food processor and grind them into a fine meal. Add in the rest of the crust ingredients, and process again until well combined. Line the bottom of an 8-inch spring form pan with parchment paper, then press the crust evenly into the bottom of the pan. Place the pan in the freezer to set, while you prepare the filling.
In a high-powered blender or food processor, process the raw cashews until they are a fine powder. Add in the zucchini, cocoa powder, maple syrup, vanilla extract, and sea salt, and blend again until a smooth and creamy batter is formed. Add in the melted coconut oil, and blend again to fully incorporate the ingredients into a uniform filling.
Pour the filling into the frozen pie crust, and allow to set for 8 hours, preferably overnight. Serve directly from the freezer, for best texture.
Triple Berry Choc Nut Slab:
Ingredients:
3/4 cup raw cacao powder
1/2 cup coconut oil
4 Tbsp dark raw agave
pinch himalayan crystal salt
1 tsp organic vanilla extract
few drops stevia
1 Tbsp cacao butter (optional)
1/2 cup chopped raw almonds (reserve 1Tbsp for topping)
2 Tbsp chopped inca berries (reserve a few for topping)
2 Tbsp chopped goji berries (reserve a few for topping)
2 Tbsp freeze dried raspberries (reserve a few for topping)
2 Tbsp freeze dried blueberries (reserve a few for topping)
Method:
Over a double boiler on low heat, melt cacao powder, coconut oil, cacao butter, agave, salt, vanilla extract. Adjust to taste and add a few drops of stevia if desired. Stir in chopped almonds and all the berries. Stir to combine. Pour onto a baking paper lined tray and shape into a slab. Crumble over top the left over nuts and berries. Place in freezer and allow to set at least 30 minutes-2 hours. When frozen break into chunks then devour!
Raw Spirulina Balls:
Ingredients: Makes 12
1/2 cup cashews (soaked)
1/2 cup almonds (soaked)
1 cup dates (soaked)
1-2 Tbsp spirulina powder
1/2 cup shredded coconut
Method:
Process the cashews and almonds in a food processor until very fine. Add dates then spirulina and process until thoroughly mixed. Make into small balls then roll them in the coconut. Store extras in freezer and defrost 30 minutes before eating.
Raw Carrot Muffins with ‘Cream Cheese’ Icing:
Ingredients:
1 cup walnuts (not soaked)
1 cup dates
2 cups grated carrots (use cheesecloth or paper towels to remove as much moisture as possible)
1 tsp cinnamon
1/2 tsp ginger
dash nutmeg
pinch sea salt
3/4 cup raisins
Cream Cheese Frosting
1 cup cashews, soaked
6 pitted dates, soaked
pinch sea salt
1 tsp lemon juice
filtered water
few drops stevia (optional)
chopped walnuts
Method:
Process the dates and walnuts in a food processor. Add grated carrots and spices. Process till the mix has taken the form of a smooth ‘dough’. Add raisins and pulse to combine. Put the dough into six muffin tins and refrigerate for about an hour.
For the frosting, rinse cashews and dates then place in food processor with salt and lemon. Process until the mixture is pasty and well combined. Add just enough water as the motor is running to get the frosting consistency you want.
Remove the muffins from the fridge, top with icing and sprinkle with chopped walnuts.
Raw Blackberry Cheesecake Bars:
Ingredients:
1 1/2 cups walnuts
1 cup pitted dates
1/4 teaspoon sea salt, divided in half
1 cup blackberries
1 cup cashews, soaked then drained
1/2 cup coconut oil
1/3 cup maple syrup
Method:
To make the bottom layer, place the walnuts, dates, and 1/8 teaspoon sea salt in a food processor and pulse until crumbled. Press the mixture into a small baking pan or casserole dish that has been lightly greased with olive or coconut oil then place in freezer.
To make the top layer, blend the cashews, blackberries, oil, remaining 1/8 teaspoon sea salt, and syrup in a high speed blender or food processor until smooth. Pour mixture over the bottom layer and smooth out evenly. Chill in the fridge for at least three hours. Cut into bar shapes and serve with fresh berries and coconut yoghurt.
Cold pressed fresh juices which are drunk immediately 
contain all the necessary vitamins and minerals that the body needs which are absorbed more easily than supplements. The vitamins in fresh juice help regulate our metabolism and assist in the conversion of fats and carbohydrates into energy. Fresh juice also contains minerals that are necessary for nerve and muscle function, as well as being important for building body tissues.
Fresh juices are high in antioxidants which help to defend us against heart disease and certain cancers as well as having many medicinal effects. For example, blueberries are effective against diarrhoea; ginger alleviates motion sickness and nausea; and pineapple can soothe sore throats.
Freshly squeezed or cold pressed juices are the best juices of all. Fruit and vegetable juices that are made then drunk immediately are by far the most superior as oxidation does not destroy the nutritional value of the juice. Heat reduces the amount of vitamins, minerals, enzymes and proteins in juices so using a cold press juicer is best.
Avoid juice drinks that are normally found in the soft drinks section of the supermarket which are not 100 percent juice. Sometimes they are only 5 percent actual juice! These drinks contain mostly water, as well as a lot of sugar, additives and flavourings, and have few nutritional benefits.
The length of time that you can store juice depends on the type of juicer you use, what you are juicing, and how you are storing the juice but generally with a good quality cold press juicer your juice will stay fresh and ‘vital’ for up to 48 hours. Always store fresh juices in a glass, air-tight jar or bottle in the fridge.
Both long life and short life juices have been pasteurised, with the long life juices being more heavily pasteurised so that they can last for up to 9 months without refrigeration. Short life juices are able to be kept for 2 to 6 weeks in the fridge. Neither of these types of juices are freshly squeezed, they are made from concentrate, or the juice has been extracted in the country of origin before being pasteurised and shipped. The pasteurisation and packaging process means that a lot of the valuable nutrients have been lost.
Strong tasting vegetable juices such as beet and spinach are high in compounds that should be consumed in small quantities. It is a good idea to dilute these with milder juices such as carrot or celery.
Fibre is extremely important to the body to move waste through the colon and fresh juices can help to supplement the amount that you get. However, you should remember that juices are not intended to be the main source of fibre in your diet. You can also stir in a tablespoon of psyllium husks or chia seeds into your juice to increase your fibre intake.
The basic premise of a raw food diet is that 80% or more 
of all food that is eaten is uncooked. Raw and living foods are unprocessed, unrefined, cold-pressed, and never heated above 44˚C (115˚F). This means that all the living enzymes in the food remain intact and that your body can easily digest and assimilate every nutrient and deliver them to every cell in your body, giving you abundant energy, vitality and glowing health. Raw foods consist of organic vegetables, fruit, freshly made juices, nuts and seeds, gluten free grains (ie: buckwheat, quinoa, millet), legumes which can all be sprouted for optimum nutrition, sea vegetables (such as kelp, arame, dulse), apple cider vinegar, fermented foods, miso paste, barley or wheat grass, superfoods such as cacao, acai, goji, maca powder, camu camu powder, blue-green algae, spirulina, chlorella and cold pressed, virgin, organic unrefined oils such as coconut, hemp, flaxseed, and pumpkin oil. These ingredients allow you to go on to make the most amazing array of dishes, from dehydrated kale chips, superfood smoothies with almond milk and cacao, simple salads, cultured vegetables, nut cheeses, “pasta” dishes made from vegetables, or a “pizza” made from sprouted buckwheat or activated nuts & veges, home made “granola” to decadent desserts that are all gluten free, diary free, sugar free and taste divine! Food preparation techniques that are used as part of raw food diets include: sprouting seeds, grains and beans, juicing, soaking nuts and dried fruit, blending and dehydrating. Some raw food dishes such as soups are slightly heated in winter until warm but they still retain their full nutritional value. One of the many benefits of a raw food diet is that it’s very alkalising. Your body’s natural state is to be alkaline, around 7.3 on the Ph scale. Your blood needs to be in this constant alkaline state to keep your blood cells alive and for all body systems to function optimally.
Benefits of a Raw Food Diet:
Raw foods that are eaten as part of the diet are very high in vitamins and minerals which are vital to good health. As a bonus, they are easily digested by the body, meaning that the nutrients are absorbed into the bloodstream more readily and that your body doesn’t use up a lot of energy digesting these foods as it does with meat and other heavy protein foods. As a result you feel lighter, less bloated and more energised. There is also a high water content in fruit and vegetables, which alleviates any problems with constipation that can sometimes accompany a high fibre diet. Since raw foods diets are high in are so many vitamins and minerals, you are less likely to suffer from chronic diseases such as cancer, many of which result from nutritional deficiencies and low antioxidant levels.
You will have clearer skin, brighter eyes and stronger hair and nails. You will be able to concentrate more easily and for longer, and your moods will be more stable. You will also find that you are sleeping better and waking refreshed. A raw food diet can also assist with weight loss as you will be eating less saturated fats, sugars and processed grains. Because there are less saturated and transfats in a raw food diet so you will also be able to reduce your risk of heart disease and high cholesterol.
Raw food retains it high nutrient and enzyme content so our digestive systems are not relying on our own enzymes as much. Raw food is easily digestible and gives you more energy than cooked foods. The enzymes in raw food assist with digestion and stimulate our metabolism. Raw and fermented foods also boost our levels of healthy bacteria in the gut which we need for overall immunity and vibrant health.
Any Risks When Going Raw?
A raw food diet encourages you not to consume meat and to replace meat with nuts and seeds. Nuts and seeds don’t contain the same amount of amino acids as meat does, meaning that you need to eat more of these to make up the protein that the body needs.
If you are just switching to a raw food diet you may find that you go through minor symptoms of detoxification such as altered bowel movements, headaches, low energy and food cravings. This is due to the toxins that are found in many standard diets, such as additives, preservatives, pesticide residues, and so on being eliminated which will soon pass once your liver and bowels are less toxic.
A raw food diet can cause more flatulence initially due your digestive enzymes trying to break down the fibre and cellulose content in fruits and veggies-this will lessen once your digestion has improved.
Raw food diets may not be suitable for children, pregnant or breastfeeding women, people with anaemia, or people that are at risk of osteoporosis.
Try some of these delicious juices-you’ll be amazed at how good they taste!
Energiser: 
1 beetroot
4 carrots
1 green apple
1 small knob ginger
1 handful spinach
1 handful parsley
1/2 cucumber
2 celery stalks
1 lemon
Express Cleanse:
4 carrots
3 stalks celery
1 handful spinach
1 handful parsley
1 handful spinach
Blood Cleanser:
2 cloves garlic
3 stalks celery
1 cucumber
1 handful parsley
4 carrots
Melon Me Up:
1 lemon
1/4 whole watermelon
4 mint sprigs
Digest-Aide:
1 lemon
1 small knob ginger
1 small pineapple
4 mint sprigs
Pearfection:
1 lemon
5 pears
1 small pineapple
4 mint sprigs
Mock V-8 Juice:
1/4 cup spring water
6-8 tomatoes
1/2 green capsicum
2 cloves garlic (optional)
1 handful spinach
1 handful parsley
2 carrots
1/4 sweet onion
2 celery stalks
1 lemon
1-2 shots hot sauce to taste (optional)
2 tsps soy sauce/Bragg’s Liquid Aminos
Very Pineapply:
1 apple, cored and sliced
1/2 pineapple, skin removed
1/2 inch fresh ginger
Berry-Licious:
1 handful of grapes
1 cup blueberries, fresh or thawed from frozen
Apple Kiwifruit:
3 kiwifruit, peeled
2 apples
1/2 pineapple
Pine Strawberry Cocktail:
1 orange, peeled
1/2 pineapple, skin removed
5 strawberries
Cucumber Cooler:
4 carrots
1/4 cucumber
2 celery stalks
1 apple
1/2 lemon
Calcium Concoction:
1/2 cup fresh broccoli pieces
3 carrots,
1 apple
1 handful fresh parsley
1/2 lemon
Potassium Punch:
4 carrots
2 celery stalks
1 apple
1 handful fresh parsley
1 handful fresh spinach
1/2 lemon
Do you suffer from any of these sypmtoms?
If so, you my
benefit from a detox periodically.
Bad breath or foul body
Constipation, Irritable bowel syndrome
Digestive complaints such as bloating, flatulence, indigestion
Acne, skin rashes, psoriasis, eczema
Allergies, hayfever, or asthma
Frequent colds and flus
Infertility or hormonal problems
Although the human body is designed to cleanse itself naturally of the normal waste by-products of digestion and metabolism, it is not able to deal with the additional toxic overload from chemical preservatives, pesticides, pharmaceutical drugs, cigarettes, processed foods, food additives, cosmetics, cleaning products, car exhaust fumes, and other sources of external toxins present in the air, water and food that we consume.
Toxins can also be generated internally by “unfriendly” bacteria, yeasts and parasites in our digestive systems which are absorbed into the bloodstream, affecting our health and vitality. Purification of polluted blood and tissues is absolutely necessary to preserve health and prolong life. A periodic detox is probably the single most effective preventative measure you can take to prevent disease, cancer and degenerative conditions that thrive in an acidic, poorly-oxygenated body. Detoxification is also the best cure for most of the above conditions, so its’ importance cannot be emphasized enough.
When detoxifying your body it is important that all the key detoxification organs and systems within the body are cleansed otherwise toxins can re-enter the bloodstream and cause unpleasant symptoms. This includes the bowels, liver, kidneys, lymph, skin and lungs. Excessive levels of toxicity and acidity in the body suppress immunity, interfere with normal metabolism, inhibit digestion and absorption of nutrients, and promote fungal and bacterial infections. There are many different detox programs available these days which can be a bit confusing and overwhelming. An experienced Naturopath will be able to advise you on the best program suited to your individual needs and requirements along with a specific diet plan which will ensure you are eating the right foods for your body to maximise the detoxification process.
Below are some simple diet changes you can make today to reduce your level of toxicity and help your body detoxify naturally.
* Always look for fresh organic seasonal fruit and vegetables.
* Avoid processed, packaged foods as much as possible.
* Eliminate foods containing artificial colours, flavours, additives, flavour enhancers, preservatives and hydrogenated fats.
* Read the ingredients list to make sure the food doesn’t contain high amounts of saturated fats, gluten, or sugar.
* Try to eat as many green leafy veggies as possible which are great for alkalising the blood and tissues. Garlic, ginger and onions also have potent cleansing properties.
* Cook your veges only by steaming, stewing, or stir-frying to retain their nutrients and enzymes-no frying, microwaving, pickled, tinned or frozen foods.
* Eat plenty of citrus fruits, apples, pears, watermelon, cherries, berries, papaya and black grapes which are the best internal cleansers for the body.
* Reduce or eliminate meat. Any meat consumed must be organic and cooked only by grilling, steaming, stir frying, or poaching-absolutely no fried or barbequed meats.
* Eat more fresh fish, legumes, pulses, beans and vegetarian meals which are more alkalising in the body.
* Reduce or eliminate dairy-substitute with alternatives such as organic, non-GMO soy, rice, tofu, coconut or nut milks, butters, yoghurts or cheeses.
* Reduce grains as they are acid-forming and require a lot of enzymes to digest.
* Choose millet, spelt, barley, rye, buckwheat, kamut, amaranth or brown rice instead of wheat products which are very acidic and can cause many allergic reactions.
* Eat only whole, organically grown grains and strictly avoid all white flour products such as bread, pasta, crackers, and pastry. Sprouted grains are fine as they become complete living foods full of essential nutrients and enzymes and alkalising once sprouted.
* Eat more raw, unsalted nuts and seeds which are excellent sources of vegetable protein, essential fatty acids, vitamins and minerals but make sure you soak them overnight to make them easier to digest and help release their nutrients.
* Only use organic cold pressed oils such as flaxseed, avocado, walnut, almond, macadamia, and coconut oils. Avoid smoking cigarettes, taking any recreational drugs, and limit alcohol consumption as they are highly toxic on the body and put extra strain on the liver and kidneys.
* Avoid carbonated drinks and reduce caffeine as much as possible, except for green tea which contains many antioxidants and helps boost metabolism.
* Drink plenty of pure water, fresh raw veggie or fruit juices, herbal teas and clear broths which all help to flush out toxins and alkalise the blood and body tissues.
I’ve tried various diets but they never seem to work
in the long-term. When I stop dieting the weight just piles back on again. Why does this happen?
There are two main reasons why people don’t maintain their weight loss. Firstly, they do not change their long-term eating habits- which means they go back to their former food choices once the diet is finished- which doesn’t support weight loss. Secondly, the diet they are following just focuses on calorie restriction and exercise, not the underlying factors that make some people more likely to put on weight.
What are these factors that make weight loss harder for some people?
Scientific studies have show that some people are more prone to put on weight than others due to genetic inheritances which we can’t change but it is also determined by the following factors:
Stress-affects our appetites and cravings, and increases fat build up around the waist due to excess cortisol production.
Toxicity-many toxins get stored in fatty tissues so doing a thorough detox program will also assist with weight loss.
Inflammation-inflammation can make exercise uncomfortable and also prevents fat burning by upsetting the hormonal system.
Low thyroid function-your thyroid is like your body’s thermostat-the lower your thyroid function, the colder you become and the less fuel/fat you burn (and the more you store).
Hormone imbalances-hormone imbalances in men or women can lead to a loss of muscle and a build up of fat.
Appetite-cravings for fatty or sweet foods can be a sign of hormonal imbalances, nutritional deficiencies, and food addictions, all of which can be corrected.
We can assess you for any of these factors and treat you with natural medicines and give you the relevant dietary advice to rebalance your system and kick start the fat loss.
If I eat less, will I lose weight?
No, not necessarily. It is the type of food you’re eating that is more important in regards to weight loss than the actual amount of food you are consuming. In fact, you need to be consuming a certain amount of calories to boost your metabolism and promote fat burning or thermogenesis.
What sorts of foods should I be eating to lose weight?
Lean proteins and unsaturated fats (non-animal products), encourage weight loss by increasing your metabolism, reducing cravings for poor food choices and promoting muscle gain. Whereas, sugars, refined or low GI carbohydrates, and saturated fats all make you gain weight. We use the Shake It Weight loss Program which has been shown to effectively reduce fat and control your appetite, thus preventing any food cravings.
What is the Shake It Program?
The Shake It Program is a natural fat loss system which uses the body’s own metabolism to burn fat. It is clinically proven, safe, and easy to follow, and helps you to lose up to 2kg of fat per week whilst preserving your muscle mass. Available only from qualified Healthcare Professionals the Shake It Program is based on you gaining a maximum of 10% of calories from low G.I carbohydrates, 60% of calories from fat, and around 30% of calories from lean protein. For more information on the Shake It Program as well as delicious recipes, a shopping list, recommended meal plans and a food diary, visit: www.shake-it.com.au
I hate exercising. Do I have to exercise to lose weight or can I achieve it through diet alone?
Sorry, there is no easy way out! Exercise is a major component weight loss and long-term weight management as it not only stimulates our metabolism but it also encourages muscle gain which helps support fat burning. An advantage of regular exercise is that it prevents many other life-threatening illnesses such as heart disease, diabetes and cancer. It also increases endorphin production so it makes us feel good and prevents depression and mood swings. These days we have a wide choice of exercise options available to us so choose something fun so that you’re more likely to stick with it. If you need extra motivation, support or encouragement, join an exercise group, hire a personal trainer, or exercise with a friend.
How much exercise do I have to do to achieve weight loss?
Cardio exercise, such as walking, running, biking, rowing, swimming or walking on a treadmill, is crucial for losing fat. You should aim to keep your heart rate within the target zone and workout long enough (at least 20-30 minutes) to get the benefits. To lose fat you need to be exercising at least 4-5 days a week-every day is even better. Resistance training such as weights, push ups and other exercises involving your own body weight to provide resistance, is also an essential factor in both weight loss and muscle gain. Not only does it make the body and bones.
How do I calculate the target zone for my heart rate?
To calculate target heart rate, simply subtract your age from 220, and then multiply that number 0.65 and 0.85 to get lower and upper limits respectively. Any pulse rate above the upper limit generally means you are working too hard, while any pulse rate falling below the minimum means you aren’t pushing it hard enough.