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172 How to Beat the Christmas Bloat

Fab Female Nutrition

Release Date: 12/21/2022

How do we define processed foods? show art How do we define processed foods?

Fab Female Nutrition

There is a classification called the NOVA scale that rates foods by the level of processing. The four levels are Unprocessed and minimally processed foods  Processed culinary ingredients  Processed foods  Ultra-processed foods  This week I explain how we came up with these levels and what foods are in each.

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Using Feng Shui to create a more balanced life show art Using Feng Shui to create a more balanced life

Fab Female Nutrition

Using Feng Shui principles along with decluttering can support your emotional well-being. Stephanie Hemstead-Williams shares her insights into ways that we can declutter and improve the energy flow of our home, which will improve our personal energy levels too. This episode is part of our 'Beyond the Plate' series where we explore what, besides food, is having an impact on our health and wellbeing. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind. To find out more...

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Community and Connection: show art Community and Connection:

Fab Female Nutrition

The Blue Zones, are regions around the world known for their exceptional longevity and vitality, and they offer valuable insights into the role of community in health and longevity. In places like Okinawa in Japan, Sardinia, and Ikaria, strong social bonds and a sense of belonging are deeply ingrained in daily life. From shared meals to intergenerational interactions, community is woven into the fabric of these societies, contributing to the health and happiness of their residents. Don't underestimate the power of community and connection. Whether it's sharing a meal with loved ones,...

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Stress Less, Thrive More show art Stress Less, Thrive More

Fab Female Nutrition

Stress triggers the body's "fight or flight" response, releasing hormones such as cortisol and adrenaline to prepare us to deal with perceived threats. While this response is crucial for survival modern life means that we are exposed to chronic stress, and this has a negative impact on our health. Whilst we can't get away from stress there are some practical strategies we can employ to mitigate it's effects - listen to find out more. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday...

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Move More, Live Better show art Move More, Live Better

Fab Female Nutrition

When we hear the word "movement," we often envision sweating it out on a treadmill or lifting weights at the gym. Our ancestors got enough exercise daily and they would never have stepped onto a treadmill. If you enjoy the gym or classes then please don't stop, but it is still important to incorporate movement into our daily lives. Moving your body increases blood flow and oxygen delivery, boosting energy levels and reducing feelings of fatigue. Incorporating movement into your daily routine can leave you feeling more vibrant and alive. Choose the movement that works for you and find ways to...

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Rest and Revitalise - The power of sleep show art Rest and Revitalise - The power of sleep

Fab Female Nutrition

Sleep is often undervalued in today's fast-paced society, yet it plays a crucial role in overall health and well-being. Quality sleep is essential for physical health, cognitive function, emotional regulation, and immune system function. During sleep, the body repairs tissues, particularly those in the digestive system. It consolidates memories and learning, regulates hormones, and supports brain function. Without adequate sleep, these vital processes are disrupted, leading to a host of negative consequences. Discover the secrets of sleep and how quality rest can supercharge your health and...

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Sugar Sense: Navigating Daily Input show art Sugar Sense: Navigating Daily Input

Fab Female Nutrition

Is sugar addictive? Scientists studied what happens when we eat sugar and found that it activates dopamine, which is the same chemical activated when taking drugs such as cocaine. This has led to the idea that sugar is addictive, but while you may crave it, it's a bit of a stretch to say it is truly addictive. The key is to first find the extra sugars hiding in your diet.  Then retrain your tastebuds, which I recommend takes 28 days. You will be amazed at how different your food tastes, and some of the "treats" you used to enjoy will taste overly sweet and artificial.

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Navigating Sweet Surprises in Your Diet show art Navigating Sweet Surprises in Your Diet

Fab Female Nutrition

When you eat a chocolate bar or a dessert you know that you are going to be eating sugar. And for most of us, we enjoy the taste and it doesn't cause us a problem. However, sugar is hiding in many foods so many of us are consuming much higher levels than we realise. Green washing is the term we use when foods look healthy from the packaging but when you read the label you realise that they are not what they seem.  You might be surprised to hear where sugar is hiding in your diet.

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Sweet Solutions: Weighing the Pros and Cons of Sweeteners show art Sweet Solutions: Weighing the Pros and Cons of Sweeteners

Fab Female Nutrition

The idea behind sweeteners was good but it's clearly not working, so what went wrong? Are our bodies meant to be digesting chemicals that taste sweet but have no nutrients or calories?  What can we include in our diet that are naturally sweet instead? These are the topics discussed in this weeks podcast, part 2 of our 4 part series about sugar.

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Sugar Savvy: Unraveling its Effects on our Bodies and Health show art Sugar Savvy: Unraveling its Effects on our Bodies and Health

Fab Female Nutrition

Our body quickly breaks down sugar in our diet into glucose, however, it also breaks down other food sources into glucose such as simple carbohydrates, vegetables and fruits and even protein. Glucose is our body's primary source of energy, and insulin is the hormone that helps is utilise glucose. If everything works fine, any excess glucose is stored in our muscles and liver. However, if we have too much glucose, we will store it as fat. And if we produce too much insulin we can become insulin insensitive. Both have a negative impact on our health and wellbeing  

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More Episodes

Do you feel sluggish and slow over the holiday period?

Whilst food is an integral part of the holiday season, and I don't want you to exclude all those wonderful ingredients. It can also contribute to a sluggish and uncomfortable feeling.

If you want to be full of energy and vitality then you need to consider what it is that you are fuelling your body with. If it's sugar and alcohol and not many vegetables then this might be why you are not feeling your best.

Your digestive system is overloaded

Too much rich food can lead to indigestion, it isn't really rocket science, and yet we insist on eating foods at Christmas that are probably very different to our regular diet. And in much higher quantities.

According to a study we consume an average of 5,373 calories on Christmas day. Not only the large quantity but the constantly eating, means that are digestive systems are overloaded. And unfortunately for many it isn't just the one day, it can be a whole week.

Listen to podcast episode 171 where I talk about giving our digestive system a rest. Allowing the food to be fully digested. So snacking constantly on chocolates and nuts are not helping

Go for a walk

A gentle walk after eating promotes healthy digestion. Part of the digestive process it to also eliminate waste products and a walk always helps with this. Getting out in nature also helps activate serotonin and this not only improves mood, serotonin promotes a healthy bowel function. And you will be burning off some of the extra calories consumed.

Are you going to be kinder to your gut this Christmas?

 

Want to know more about ways to work with me?

There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.

On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.

My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.

A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.

If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way,

For the full episode notes please go to: hillstart.me.uk/172

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239