"Health is a large word. It embraces not the body only, but the mind and spirit as well;...
and not today's pain or pleasure alone, but the whole being and outlook of a man."
~James H. West

Lisa's Blog

The Best Video I have ever seen on Breast Awareness featuring HOT GUYS

Lisa Cutforth - Monday, March 25, 2013

Ladies: diet, rest, exercise and feeling positive can help protect you against cancer, but no matter what your risk, you need to be aware of your body so you can pick up any changes as early as possible.

Protect yourself from breast cancer through early detection... A great and fun video reminding you to do self examination and using the acronym TLC, 3 points to help you or show you how to check your breasts and what to do.  This is done in a fun way, not to make light of breast cancer, but in an attempt to help you remember to check your breasts.  I love it because it is not about trying to make you SCARED!!!  NO scarey pictures or horror stories here, in fact the images you will see are quite easy on the eye (wink).

If this video doesn't help you to remember, I wonder what will :)

The Perfect Weight: the causes and some solutions to weight problems

Lisa Cutforth - Sunday, March 24, 2013

Watch this short video for some insights, answers and secrets into how to achieve the perfect weight:

 

Barriers to Weight Loss 101

Lisa Cutforth - Monday, March 18, 2013

Shifting weight is a journey, it requires support and commitment and usually a multi-factorial approach.  Doing a few things "right" on an ongoing basis and turning your back on a few bad habits that no longer serve you can have the compounding effect of SUCCESS!

Often though, while people are on their journey, they may encounter stumbling blocks or barriers.  Awareness, or knowing your enemy (your weaknesses) is an important piece in the puzzle and the first step up and out of a weight crisis!

Below are some questions to help highlight some behaviours or habits that are commonly encountered barriers to weight loss:

1. What you eat:  Your choice of foods and drink

  • Are you prone to choose high sugar, high fat or heavily processed or convenience foods?
  • Do you actively avoid eating certain foods?

2. How you eat: 

  • Are you someone who eats very rapidly?
  • Do you eat in places other than than the kitchen or dining room?
  • Do you multitask while eating, driving, working on the computer?
  • Do you eat in front of the television?
  • Do you eat directly from packets or containers?
  • Is most of your eating unplanned in advance?
  • Do your eating habits vary greatly from day to day?

3. Amount you eat:
  • Are your portion sizes on the large side?
  • Do you go back for seconds?
  • Do you always finish everything on your plate whether you are hungry or not?
  • How accurate is your food reporting? Do you get "eating amnesia"  and forget about food you have eaten through the day?

4. Timing of your eating/ when you eat:

  • Are you prone to skipping meals?
  • Do you tend to nibble and pick at food constantly?
  • Are there particular times of the day or circumstances when you are liable to overeat?

5. Why you eat:
  • Are you prone to stress related eating?
  • Are you likely to eat when bored?
  • Have you lost your motivation to lose weight or feel like you have given up?

Other Factors include:

Are you overtired or stressed?

Are you suffering with some medical or health condition like allergies, liver or thyroid dysfunction?

Does thinking in black and white or "all or nothing" terms undermine your attempts to lose weight? 

Do you feel like you don't have enough support?

Do you struggle to get enough exercise?

If you answered YES to any of the above questions, the good news is... you have identified a missing puzzle piece.  You have found where you have room for improvement by identifying a weak area that could be contributing to your problem. 

Constantly reviewing your behaviour and maintaining and celebrating your progress is an essential part of the puzzle of weight management and health.

If you have any questions or would like more light shed, I explore some of this in more detail in my book:

The Perfect Weight (How your emotions and your mind create your perfect weight)

Organic or not?

Lisa Cutforth - Thursday, February 28, 2013

With the level of Pesticides on fruit and vegetables, some things are best to choose organic!

Checking out the EWG shortlist on levels of pesticides on fruit and veg...  I was sad to see the number of everyday foods that came up highest in pesticide levels.  This is for the US... but I would imagine it would be fairly similar here.   If you eat these fruit and vegetables (listed below), where possible choose organic.  For the others, you could possibly get away with a good thorough rinse in luke warm water with apple cider vinegar in it (this is believed to help dissolve or remove the pesticides).  (My motto: if in doubt, choose organic!)

Here's my "only buy organic" shortlist:

And when it comes to meat and chicken.  I honestly don't choose to eat them much at all anymore, but if or when I do ... I'd opt for: "always choose organic"...

Benefits of Sleep

Lisa Cutforth - Wednesday, February 27, 2013

Everything from Weight Management to Mood

Sleep and rest are essential and beneficial.  Make sure you get enough sleep (6-9 hours a night).

Sleep deprivation has been associated with:

  • increased risk of obesity,
  • diabetes, 
  • increased appetite
  • making poor food choices 
  • decreased energy levels
  • negatively affecting mood (stressed, angry, sad, mentally exhausted)
  • slowed reflexes
  • decreased quality of life

If you battle with sleep, work shifts, suffer with insomnia or have sleep apnea, it is worth doing what you can or recruiting support to help you sleep more.

It may mean attending: sleep school, or learning better "getting to sleep" habits, it might require nutrition support (perhaps you have deficiencies), exercise or yoga can help you sleep better, and finally meditation or music or finding ways to increase your "alpha state" can help you sleep better or get the benefits of sleep.

Sleep is the time your body rests, and repairs itself, you release growth hormone (builds muscles, repairs your body), your melatonin increases (a powerful antioxidant and sleep chemical), you detoxify your body, your brain takes the opportunity to sort through it's experiences... there are many benefits of sleep. 

One of my all time favorite benefits of sleep though is snuggles with someone you love :)

Make sure you get enough. 

How to get enough as a vegetarian and avoid becoming deficient in iron and B12

Lisa Cutforth - Friday, February 01, 2013

Vegetarianism is a healthier choice!

Research shows less heart disease risk, lower blood pressure and lower cholesterol and generally lower incidence of obesity and higher "disease reversal" in those that convert and commit to plant based diets.

The Golden Question my clients then ask is:  Is it possible to get enough protein on a vegetarian or vegan diet?

The answer quite simply is yes, and I am going to give you a few ideas for how to get enough protein, iron and B12 on a vegetarian diet.

You need to make sure you get enough of the essential amino acids in order to meet your protein needs.  We used to believe you had to eat "complete proteins" in order to do this, but now we understand that as long as you consume the enough of the essential amino acids daily (even if not at the same time) your body can assimilate what it needs.  What are the essential amino acids and where do you find them?

Amino acids are classified into three groups:

  • Essential amino acids
  • Nonessential amino acids
  • Conditional amino acids

Essential amino acids

  • Essential amino acids cannot be made by the body. We need to get them from food.
  • The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Nonessential amino acids

  • "Nonessential" means that our body can make the amino acid, even if we don't get it from the food we eat.
  • They include: alanine, asparagine, aspartic acid, and glutamic acid.

Conditionally essential amino acids

  • Conditional amino acids are usually not essential, except in times of illness and stress or deficiencies of other amino acids.
  • They include: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

Provided you eat a balance of them over the whole day, you don't need to eat conditional and essential amino acids at every meal.

Examples of high protein vegetarian foods include:

  • Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans, chickpeas, soya beans, peas, tempeh (fermented soya products), sprouts (bean sprouts, alfalfa sprouts, mung beans sprouts etc.)
  • Nuts and seeds, including almonds, hazelnuts, cashews, macadamia, pecan nuts, mixed nuts, nut spreads, pinenuts, peanuts, peanut butter, sunflower seeds, or walnuts, chia seeds
  • Grains like quinoa, millet, (even whole grains like brown rice and wheat germ have protein and when combined with lentils or beans can form a complete protein)
  • Also other vegetables also contain protein traces like broccoli, beans, mangetout, grains
How much protein do you need?

Roughly 2.2g of protein per kg body weight.  Not a lot, but still requires focused commitment as a vegan or vegetarian. 

Here are some protein rich meal ideas.

  • Vegetable Biryani (made using with rice, lentils, cashew nuts, raisins and vegetables)
  • Black bean spaghetti with soya bolognaise sauce
  • Summer salad: rocket, alfalfa sprouts, pinenuts, avocado, tomato, peas, broccoli and mint
  • Pita pocket stuffed with Falaffel, humus and tabouleh
  • Mexican rice, chilli beans, and salad
  • Tortilla (for those that eat egg)
  • Wholewheat or rye toast with nut spread (peanut butter or almond nut butter)

Where can you get iron?

Spirulina, spinach, raisins, beetroot are examples of iron sources for vegans, eggs and oysters may be options for certain vegetarians that eat eggs and seafood.

Watch "iron grabbers".  Some foods will bind or compete with iron, such as calcium, phytates and compounds in tea. Be careful not to eat too much phytate containing foods like maize with your iron rich foods as they will bind to iron.  Also tea, especially rooibos tea can bind to iron.  Calcium will compete with iron so spinach and cheese is not always the best vegetarian combination.

Try to eat vitamin C rich food with iron rich food when you are a vegetarian as this can enhance the absorption of iron, example tomato, lemon, orange. 

  • A Moroccan style salad with baby spinach, quinoa, tomato, chickpeas hazelnut, raisins, pinenut and dukkah and orange segments.
  • Jacket potato topped with baby spinach, sundried tomato, garlic, olives and lemon juice).
  • Rocket, roast beetroot and pinenut salad with a squeeze of fresh lemon.

What about B12?

Mushrooms, (particularly when unwashed) can be adequate sources of B12 for vegetarians.

And let's not forget essential fatty acids while we're at it... you can get omega 3 in flax seed oils, drizzle it into your salads or cereal or smoothie or sprinkle LSA (a mix of ground linseed, sunflower seed and almond) onto salads or your cereal or smoothie.  Make sure you keep it refrigerated so it doesn't go rancid.

If you choose to supplement, spirulina or floradix is a good iron supplement, and remember you need to take B12 supplements sub-lingually - under your tongue for maximum absorption.

Please email me for further questions or consider booking an appointment to see me if you are worried about meeting requirements.

 

 

Wishing you a Very Merry Christmas!!!!

Lisa Cutforth - Tuesday, December 25, 2012

BRAIN can help you make decisions!

Lisa Cutforth - Saturday, November 24, 2012

Knowing the right questions to ask your doctor...

My client's often report challenges and inner conflicts when trying to make decisions around their health, particularly around prescription medicine or knowing what to ask their doctors when it comes to choosing between Western medicine versus natural alternatives. Often they have reported regretting the assumption that their doctor knows best, but have felt too intimidated or unsure about what questions to ask.

I encourage them to use the acronym BRAIN.  These questions are not challenging and you won't need to feel intimidated asking them, you are simply gathering more information to help you make a more informed decision.

B- Ask about the benefits of following the suggested option.

R-Ask about the risks of following the proposed option.

A- Ask about the alternatives, there might be preferential options available.

I-Check in with your intuition or instinct.  If you are feeling uneasy, you at the very least need more information or more time to decide.

N-Ask what happens if you do nothing.

You can use BRAIN to help you make any decision, I have found it helps add clarity to all sorts of situations!

 

Sugar is killing us!

Lisa Cutforth - Thursday, November 08, 2012

Watch this great cartoon.  Fun and powerful, I couldn't have said it better myself!

One little caveat though, please don't be afraid of real food including fruit and vegetables, they are not the culprits.

I will not never ever eat a tomato

Lisa Cutforth - Monday, September 24, 2012

One of the sweetest cartoons on ABC for kids at the moment :) and thought this one was too delightful as Charlie plays a game with Lola (a fussy eater) luring her into trying foods she thought she didn't want to eat! 

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