All About Health and Wellness Newsletter - May 2019

By on May 31, 2019



Physiotherapy, Natural Health & Massage



Welcome to your Health & Wellness Expertise ~ Support ~ Results

Welcome back to your health & wellness digest.

Winter is fast approaching us here in Wellington. We hope you are looking after yourself and making sure you're ready for the colder months. If you would like some support in getting your health ready for winter, we can help.

See below for specials on our fantastic Daily Vitamin C and Daily Probiotic, which is a 15 billion multi-strain blend to help boost your immunity, plus our low carb rehydration drink for pre and post exercise. All 3 with a 20% discount this coming month.

Please feel free to share these newsletters with your friends, family and colleagues, and help them gain further insight to their health & wellness, too. 

This month, we'll be talking about magnesium, influenza and the common cold. We will touch on some reasons why you need magnesium in your diet, which form of magnesium is the best for your body and the different symptoms of a cold or flu.

With a better insight, comes better judgement.
With innovative and scientifically-proven treatment we ensure that the service we provide is thorough and accurate.

We look forward to seeing you soon,

John, Paddy, Donna, Pauline, Ali, and Kate.


Feel the power of Magnesium

Reasons why you need magnesium in your diet today!

Did you know most people are not getting enough Magnesium in their diets?
Restless legs, fatigue and muscle twitching (e.g. eye lids) can be signs of low magnesium.  Also, craving chocolate!

Pre and post exercise – everyday ‘sports’ drinks will not cut it regarding a decent amount of magnesium.  We have a low-carb electrolyte replacement fuel with Magnesium, calcium, sodium, potassium.  Our clients love how it helps their exercise recovery.

Women are meant to ingest 310 mg/day while Men require 420 mg/day. Doesn't sound like too much does it? Well lets take a look at what you would need to eat daily for this intake to occur.

Roughly one cup of cooked green vegetables,

a handful of nuts, and

a raw cacao smoothie

Low magnesium causes increased stress & fatigue, which leads to an increase in the use and excretion of magnesium, leading to lower magnesium levels. It's a vicious cycle. Stress depletes your magnesium stores but without magnesium stores you become stressed!

Magnesium also helps to prevent bone loss approaching menopause, by reducing the inflammation and free radical damage that can drive bone deterioration occurring post-menopause.

Moreover, magnesium supplementation can help manage conditions such as menstrual cramps, endometriosis and fibroids.  It helps with supporting healthy oestrogen metabolism and clearance, therefore helping restore balance.  It also promotes restful sleep.

What type of Magnesium could you benefit from?
This is an understandable question with so many magnesium supplements to choose from, and important to note, not all forms of magnesium are equal. Look for amino acid chelates, such as magnesium bisglycinate (e.g. Meta Mag®). This has a unique biochemical shape that makes it the most effectively absorbed form of magnesium, which is what you want – magnesium getting to the areas of your body where it is needed most, so you can feel its effects.   This is the formulation we prefer to sell in our Clinic as it doesn’t get absorbed via the gut and therefore doesn’t impact on your bowel.

If you want to find out more about magnesium and its benefits, make an appointment with us today. Click here to book in. 


Is it a cold, is it the flu, no it's Influenza!

Courtesy of Health Navigator NZ

How do you know the difference and how do I know when to seek support? 

Over the shorter, colder days of winter, it's not uncommon to come down with a cold or the flu. A cold is usually a mild illness but the flu can be serious, so it’s good to know the difference.

Colds and influenza, also fondly known of as the flu, both affect your airways and how you breathe. This means they are easily confused with one another. Both colds and flus are caused by viruses. In most people, their immune system will kill the virus, so you can treat colds and most flus at home. Antibiotics are commonly misconceived as helping solve the symptoms of a cold or flu but won’t help as they kill bacteria and not viruses.

We have an amazing anti-viral combination (Andro NK) that will reduce the severity of your cold/flu symptoms if taken at the outset.  We never travel without it! Take a look at it here.

See below for our special on our fantastic Daily Vitamin C and daily probiotic to help boost your immunity.

Signs and Symptoms of a cold include:

  • a sore throat
  • sneezing
  • running nose
  • mild fever.

Even though you may feel tired or have aches, most symptoms are above the neck. After a few days, snot usually becomes thicker and may turn a greenish or yellowish colour.

Muscle pain is uncommon.

Sometimes a cough. 

Prevent the spread by covering your mouth, washing your hands and disposing of tissues in the toilet. Handkerchiefs are unhygienic.

If you are a diagnosed asthmatic, increase your Ventolin intake as prescribed on your individual asthma plan.

Signs and Symptoms of Influenza include:

Sudden onset of:

  • fever (usually high, 38–40 degrees Celsius)
  • shivering
  • muscle aches
  • debilitating tiredness
  • headache (may be severe).

A dry cough may become moist and bed rest is necessary.

When should you seek advice from your health professional?

It’s important to know when to go to the Dr if you or someone you are caring for has flu-like symptoms. As mentioned above, your immune system should kill the virus, so you can treat colds and most flus at home but if you or someone you are caring for displays any of these symptoms below, seek medical support.

  • severe headache or neck pain
  • light hurts your eyes
  • drowsy, floppy or difficult to wake
  • skin rash
  • high fever (38 to 40 degrees Celsius) that doesn’t come down (especially if you are pregnant) or
  • unusual or high-pitched cry.

We are especially interested in dairy or gluten free options that we can share for healthy lunch box options. 



Want to learn more about Magnesium and its powerful affects? 
Book your consult with us below - we'd love to help!

 Call Now 0800 200 299


Naturopathic Vitamin C Powder



We are still offering our fantastic Naturopathic high dose Vitamin C powder (including immune boosting zinc + those crucial bio-flavenoids) for a 20% discount at just $36.00 for 200 gms 

Ingredients - Each 5 ml metric teaspoon contains at least:
Total Vitamin C per serve  --------- 2.96g   (2960mgs)
Ascorbic Acid  ------------------------ 2280mg
Calcium Ascorbate  -----------------  308mg
Magnesium Ascorbate -------------  794mg
Lemon Bioflavonoids  ---------------  1084mg
d-alpha-Tocopherol succinate ----  131mg(equivalent to Vit E 152 IU)
Beta-carotene (natural) -------------  37mg (equivalent to Beta-carotene 2.8mg)
Zinc amino acid chelate  ------------  28mg (equivalent to Zinc 5.6mg)
Natural Orange flavour  -------------  505mg
Citric acid  ------------------------------  393mg
Sodium bicarbonate  -----------------  187mg
Stevia rebaudiana  --------------------  252mg

This product contains NO Yeast, Wheat, Milk/Dairy, Artificial Colour, Artificial Preservatives, Artificial Flavourings or Sugar.


As always, if you have questions or would like to find a time to come in to talk to Paddy, John, Kate, Ali, or Donna, you can enquire online or call us on 0800 200 299.


In the meantime, have a great month, and Healthy Regards, 

John & Paddy.


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Specialised Golf Training Now Available!

By on Nov 16, 2017

Yes, we now offer specialised golf training!

GOLF JnP nov 17 standing together preview

To find out more about this, as well as some other fantastic information from the All About Health and Wellness Team - including a special Christmas offer - follow the link below!

Click here to read our November 2017 newsletter.

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Merry Christmas!


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Welcome To Your Health and Wellness ~ Christmas, 2018

By on Dec 20, 2018

 AAH Merry Christmas


It's hard to believe it's the end of 2018 already, but it's definitely time for a well deserved break for us all.

Our Christmas Hours are: Closing 12.00pm (Midday) on 22nd December 2018 Reopening 7th January 2019

We hope the information below will give you a much wealthier insight to the services All About Health and Wellness can offer to aid you in achieving your best self through great health by natural means, as well as some helpful information about hormones and how to achieve balance. With a better insight comes better judgement when choosing the right foods and supplements to feed your body to keep you healthy and well.

We'd like to wish you all a very Merry Christmas, and a Happy New Year!

We look forward to seeing you soon,

John, Paddy, Donna, Ali, Pauline, and Kate.


Attention Golfers!

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Do you have a golf-related injury? John can help!

25% of all golf injuries involve the lower back, which is hardly surprising when the forces generated into your lower back on impact of the ball are equal to 8 times your body weight! You don't want any injury, but especially a lower back injury, stop you from playing and enjoying golf, which is where I come in, as I can help at 2 levels; 1. Optimistically, preventing the injury from occurring, and 2. Treating the injury should you have the misfortune to receive one. In 2017, I completed my Golf Bio Mechanics Certification with the Titleist Performance Institute in the UK. I learned how to assess your flexibility, strength and balance in areas that have direct relevance to golf. And, by improving your capabilities in these areas, not only do you reduce your chance of injury, but you'll improve your game as well. This assessment process takes 45 minutes, including my advice and remedies to some of the issues you may have. __________________________________________________________________________________________________

Pregnancy Supplements 


Excerpt from Metagenics

Vitamin D for Baby's Development

Pregnancy is often described as a ‘window of opportunity.’ As a mother, being in the best of health before and during pregnancy can help influence critical stages of your baby’s development and help create a happy and healthy child. One of these key opportunities is ensuring that you have adequate vitamin D levels to pass onto your child. It is important for mums to have good vitamin D levels in pregnancy, as low prenatal vitamin D levels have been linked to many childhood challenges, such as asthma and allergies, as well as autism, behavioural issues and metabolic effects. On the bright side, adequate vitamin D levels have been found to benefit your child in many ways, improving health and development.< /br>   Why Vitamin D? 1. Better Brains and Behaviour Vitamin D is essential for protecting your child’s brain and nervous system, and will assist with learning and behaviour. Low levels have been linked to developmental delays and autism. Interestingly, research has shown that babies conceived during winter are more likely to develop autism than those conceived in summer. This is thought to be due to mum having less exposure to sunlight and consequently, lower vitamin D levels in the colder, darker months. Boost your vitamin D levels to boost your child’s potential! 2. Boost Your Baby's Immune System Prenatal vitamin D deficiency can compromise your little one’s immune system, contributing to asthma, allergies and poor immunity. Even when your baby is in utero, vitamin D plays an important role in helping the lungs develop. Throughout childhood, vitamin D also helps to regulate the immune system, to help you have healthier, happier kids. 3. Lower Your Baby's Risk of Cardiovascular Disease  A low vitamin D status through pregnancy has also been linked to an increased risk of cardiovascular disease and type 2 diabetes for the child in later life, possibly linked to factors such as obesity and poor blood glucose control. Protect your child’s heart and metabolic health by looking after your own D levels in pregnancy. Guidelines for Optimal Vitamin D Levels The following tips can help pregnant mothers maintain optimal vitamin D levels:

  • Aim for 6 to 7 minutes of sun exposure mid-morning or mid-afternoon during warmer months, and 7 to 40 minutes at noon during winter; ideally arms and shoulders should be visible and free of sunscreen.
  • If you are low in vitamin D (and/or you wish to avoid the sun), your Practitioner may recommend vitamin D to quickly and safely build up your vitamin D stores.
If your Practitioner recommends additional Vitamin D, check out Metagenics's range here

Acid Reflux Relief

Excerpt from Baseline of Health Foundation

Changing Your Diet's Better Than Drugs for Acid Reflux If you’ve got acid reflux, you may come to dread the time of night when you are a couple of hours past eating dinner—that feeling of pain that arises in your chest or throat, sometimes accompanied by a burning sensation and bitter taste in your mouth. In fact, it’s that persistent discomfort after dining that probably caused you to visit the doctor for a prescription to get some relief. But you may want to get rid of those potentially deadly medications, because new research suggests alleviating your acid reflux may be as simple as improving your diet. It is almost astounding that dietary changes wouldn’t be everyone’s first line of defense against reflux. First of all, the Mediterranean diet is an all-around great choice that has been linked to other health benefits including lowering the risk of heart disease, cancer, Alzheimer’s, and diabetes. And second of all, PPIs are often ineffective and potentially dangerous. What’s more, even when they do work, PPIs simply prevent the release of stomach acid, suppressing a symptom rather than addressing its cause. PPIs were found to increase your risk of cancer, heart disease, and a host of other problems. In other words, if you are one of the millions of people diagnosed with reflux, make a lifestyle change through diet and leave behind the PPIs for better overall health as well as relief from the condition. And you might want to consider taking digestive enzymes with your meals since that actually encourages your body to produce less stomach acid. To read the study conducted, visit the original article on the Baseline of Health Foundation website here. __________________________________________________________________________________________________

fussy eater__________________________________________________________________________________________________

Want help to better your golf game with John? Or, would you like some physiotherapy with Donna?

Book your consult with us below - we'd love to help!

book now

Or, call us on 0800 200 299.


SPECIAL - 20% Discount Metagenics NasoClear 


We have extended our deal for December, offering our fantastic Metagenics NasoClear for a 20% discount at just $14.90. It has essential oils to reduce inflammation and infection.

We also have a fantastic homeopathic remedy to help reduce (de-sensitise) you to spring allergies, including dust mites and animal dander, with a 20% discount for December - contact us on 0800 200 299.


As always, if you have questions or would like to find a time to come in to talk to Paddy, John, Kate, Ali, or Donna, you can enquire online or call us on 0800 200 299.

In the meantime, have a great month, and Healthy Regards,

John & Paddy.

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Welcome To Your Health and Wellness ~ August, 2018

By on Aug 15, 2018

Welcome to your health & wellness Expertise ~ Support ~ Results

We're sorry we didn't get a newsletter out in July - Paddy has been incredibly busy with her ongoing advocacy work to raise awareness about surgical mesh, as a co-founder of 'Mesh Down Under', along with her commitments to the Ministry of Health Mesh Working Group which currently includes work on the development of robust inform consent for women undergoing Gynaecological surgery. Check out Paddy's interview on Nine to Noon last Tuesday here.


If you're interested to learn more about surgical "innovations" like surgical mesh and the "devastating consequences" they could potentially have for patients, with stories from people who have lived, or are living, a nightmare caused by a medical device which was meant to better their health but instead worsened it, have a look at this excellent documentary on Netflix - 'The Bleeding Edge' (Rating: R16+).Synopsis: "This eye-opening look at the fast-growing medical device industry reveals how the rush to innovate can lead to devastating consequences for patients."__________________________________________________________________________________________________

human microbiome

Image Source: The Mind Body Shift / Originally Sourced by The Mind Body Shift from: Eat Like Lisa

This month, we're going to be looking at "5 Ways You Might Upset Your Gut Microbiome and What to Do About It"; ‘smart DNA’ microbiome testing; and our 10% discount on our stocked Metagenics probiotic product for the month of August! We hope the information below will give you a much wealthier insight to good gut health, including information about microbiomes; what they are, how you can test them and how you can supplement to ensure the best microbiome health, which we come across in both natural and man-made products (supplements). With a better insight comes better judgement when choosing the right foods and supplements to feed your body to keep you healthy and well. Additionally, we still have our Vitamin C powder on special, with a 20% discount!

We look forward to seeing you soon,

John, Paddy, Ali, Pauline, and Janet.


5 Ways You Might Upset Your Gut Microbiome, and What To Do About It

Gut Health

A featured piece by Metagenics.

Microbiome 101 ‘Microbiome’ is a hot topic right now for anyone interested in health; but you may be wondering what exactly it is? You’ve potentially heard about the good bacteria living within your digestive system, and may have even thought about taking a probiotic to support them. Well it’s this internal community – actually encompassing a massive 38 trillion microbes (not just bacteria) – that are collectively referred to as your commensal microbiome. When healthy and balanced, your microbiome has wide-reaching health effects, such as synthesising important vitamins you need; helping to modulate and boost your immune system; assisting with waste elimination (therefore supporting healthy bowel function); and even influencing your mood. However, your diet and lifestyle choices can negatively impact the health of your microbiome; resulting in a reduction in both the numbers and/or diversity of the organisms within your gut. Disruption to your internal microbial community can then create an environment where pathogenic (disease causing) organisms have the opportunity to grow and prosper. This state of imbalance is termed ‘dysbiosis’, and can lead to a plethora of negative health effects, including digestive complaints, nutrient deficiencies, or maybe a compromised immune system (which can lead to allergies and/or frequent illness) – these are all common outcomes when the microbiome becomes imbalanced. Click hereto continue reading, including information on five of the most common diet and lifestyle factors that may negatively impact the health of your microbiome, along with some tips to help you re-establish a healthy and thriving microbial community once more. Also, keep an eye out further in our newsletter where we have a Metagenics probiotic special! __________________________________________________________________________________________________

Did You Know... We Offer 'smartDNA' Testing?

smartGUT Microbiome Test

We offer 'smartDNA' testing in the form of the 'smartGUT' microbiome tests.

What is the smartGUT microbiome analysis? The smartGUT microbiome analysis gives you access to leading edge DNA sequencing technology.

What is Metagenomic Analysis?

The bacteria present in our gut, mouth, skin and other sites in the human body are often referred to collectively as the human Microbiome or “second genome”. Composed of more than a 100 trillion microorganisms the human microbiome outnumbers the total number of human genes by a factor of a hundred to one. This means, for every gene in your genome there are 100 bacterial genes. Genomic technology now has the capacity to view this second genome by sequencing specific regions or variable regions in the bacterial genome. It is these variable regions that enable bacteria to be identified down to species level. Each bacterial species has a unique “finger print”. This means that the analysis is similar to a crime scene investigation. If the sequence is detected then that particular bacteria is present in your gut.What Can I Expect From The Test? Do you experience:
  • Bloating
  • Chronic Fatigue
  • Diahorea
  • Depression
  • Weight Gain
  • Skin Conditions
If you answered 'yes' to experiencing any of the above, the smartGUT microbiome test can help  as the Bacteria Diversity Profiling will assist you in understanding some of the causes of your health issues.
For more information, click here to view the brochure.
To book a consultation with us, please see further in the newsletter with a link to email us - alternatively, you can call us on 0800 200 299. We'd love to help you ease, or maybe even get rid of, those health issues you may be facing due to your gut health.


The probiotic product, Ultra Flora Restore 30 VegeCaps (normal and dairy free), by Metagenics is a dietary supplement said to assist with many health problems, but especially with gut health, with over 24 billion live good bacteria.  

Probiotics help to restore good gut health, especially important if you've come to us for the smartGUT test and the results showed you need to give your gut some TLC. So, this month, we've got a SPECIAL OFFER on these products!

Ultra Flora Restore 30 VegeCapsUltra Flora Restore Dairy Free 30 VegeCaps

SPECIAL OFFER!! Ultra Flora Restore 30 VegeCaps (normal, or dairy free)

We are giving you a 10% discount on these two products for the month of August! 

Want help to better your diet to include more foods which assist with good gut health? Or, do you want to see how your gut is functioning with a smartGUT test?

Book your consult with us here, or phone 0800 200 299 - we'd love to help!


Naturopathic Vitamin C Powder

food heart 150x150

We are still offering our fantastic Naturopathic high dose Vitamin C powder (including immune boosting zinc + those crucial bio-flavenoids) for a 20% discount at just $36.00 for 200 gms Ingredients - Each 5 ml metric teaspoon contains at least: Total Vitamin C per serve  --------- 2.96g   (2960mgs) Ascorbic Acid  ------------------------ 2280mg Calcium Ascorbate  -----------------  308mg Magnesium Ascorbate -------------  794mg Lemon Bioflavonoids  ---------------  1084mg d-alpha-Tocopherol succinate ----  131mg(equivalent to Vit E 152 IU) Beta-carotene (natural) -------------  37mg (equivalent to Beta-carotene 2.8mg) Zinc amino acid chelate  ------------  28mg (equivalent to Zinc 5.6mg) Natural Orange flavour  -------------  505mg Citric acid  ------------------------------  393mg Sodium bicarbonate  -----------------  187mg Stevia rebaudiana  --------------------  252mg This product contains NO Yeast, Wheat, Milk/Dairy, Artificial Colour, Artificial Preservatives, Artificial Flavourings or Sugar.


As always, if you have questions or would like to find a time to come in to talk to Paddy, John or Ali, you can enquire online or call us on 0800 200 299.

In the meantime, have a great month, and Healthy Regards,

John, Paddy, Ali, Pauline, and Janet.


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Welcome To Your Health & Wellness ~ June, 2018

By on Jun 8, 2018

Welcome to your health & wellness Expertise ~ Support ~ Results

This month, we're going to be looking at superfoods and how they can help you survive; how iodine can help your osteoporosis and increase your bone health, as well as assist you in maintaining a healthy thyroid and support you through a healthy pregnancy; and how CoQ10 could be your new best friend - especially with our 10% discount on our stocked product for the month of June!

We hope the information contained in this month's newsletter will give you a much wealthier insight to the benefits of different supplements, which we come across in both natural and man-made products. With a better insight comes better judgement when choosing the right foods to keep you both healthy and well.

Additionally, we still have our Vitamin C powder on special, with a 20% discount!

We look forward to seeing you soon,

Paddy, John and the All About Health & Wellness team.

Happy Birthday To .... US!


That's right, it's our birthday!

On Queen's Birthday weekend 10-years-ago, we first launched All About Health & Wellness in Crofton Downs shopping mall. Wow, doesn't time just zip by!

We're still as enthusiastic as we were then to help each and everyone of you with your health and wellness - so please do get in touch, we'd love to hear from you!

TRIGGER WARNING: The article contained in June's newsletter discusses serious health challenges, of which you or your friends or family may be a survivor or current patient of.  

Please consider this before clicking on the link below to view our June newsletter.

 To view our June newsletter, please click here.

As always, if you have questions or would like to find a time to come in to talk to Paddy, John or Ali, you can enquire online or call us on 0800 200 299.

In the meantime, have a great month, and Healthy Regards,

John & Paddy.


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Merry Christmas from the All About Health & Wellness Team

By on Dec 19, 2017

Merry Christmas 2

Thank you for entrusting us with improving your health and wellness, and we wish you and your families happy and healthy times over this special time. Remember to enjoy and relax, with lots of love and laughter.

Please see below for our Opening Hours over the holiday season, including order dates to ensure you don't miss out.

Have a very Merry Christmas and a wonderful New Year. We look forward to connecting with you again next year.

Healthy regards,

John, Paddy, Pauline, Janet, and Emily.

Holiday Opening Hours

We close on Friday 22nd December 2017 and return on Monday 8th January 2018.

Please place all orders TODAY (Tuesday 19th December 2017) for delivery by Friday 22nd December 2017, or let us know and we can organise that you order direct from the supplier whilst we are unavailable.

We apologise for the late notice.


As always, if you have questions or would like to find a time to come in to talk to Paddy, John or Ali, you can click here to enquire online or call us on 0800 200 299.

In the meantime, have a great month.

Healthy regards,

John & Paddy.


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Stay Well This Winter!

By on May 30, 2017

Every winter when you get sick, do you tell yourself to be more prepared next year? As soon as someone sneezes do you find yourself with yet another cold or flu?

Don't worry! It doesn't have to be that way! Get prepared this cold and flu season. Reduce your risk of getting sick by building strong immune defences. If you do get sick, a strong immune system will also reduce the severity of your cold and flu symptoms, and help speed your recovery.

Read our newsletter for our tips on how to stay well...............


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Food as Fuel

By on Dec 7, 2016

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Knowing what to feed your athletic (as well as not-so-sporty) children may seem an increasingly mysterious thing given the varied, and often conflicting, information we are fed these days. 
At All About Health and Wellness we can provide science-backed dietary recommendations that will enable your children to be the best they can be. We appreciate this is an area parents may well want help with given that one minute we are told carbohydrates are king and all fats are bad, and then the next minute we are left confused as to who’s who on the good guys and bad guys front. Come and see us (we’re good guys) and we will demystify, ensuring your children are consuming what really is good for them.
Obviously this isn’t just about feeding young people – it applies to athletes of all ages. But, the topic for this month’s blog came about after a conversation with a friend about her 11-year-old daughter was off to play rep hockey. The daughter was armed with a note detailing what the coach felt were the right requirements in terms of nutrition, while away at tournament. The advice was well meaning, but quite a way off the mark. Sticky buns, and other sugar-type food, were recommended for after performing, on the basis they would create quick reserves of energy. And no, that’s not what we want to encourage at all.
We’ve talked about changes of diet in relation to weight and implications on diseases, now let’s talk about what fuel you need to burn to utilise your energy. The movement away from loading up with carbohydrates if you are an athlete is totally consistent with what we have been talking about in previous blogs. The dietary concerns we have talked about in relation to health have direct implications for athletes.
The idea of food as fuel - aimed at getting the best results out of an athlete -has long been a topic of conversation. Back in the 1980s it was thought carbohydrates were the best way to go. The likes of Dr Steven Phinney and Dr Jeff Volek wisely negated that belief. From them we heard that if you load up on carbohydrates your body’s reserves store that as glycogen in the muscles. 
If we think about how much glycogen we can store, that sits at about 2,000 kilocalories. Whereas, our natural fat reserves contain about 40,000 kilocalories. So what Drs Phinney and Volek decided was worth investigating was whether athletes could, preferentially, burn their fat rather than carbohydrates (seeing as fat reserves were greater). What they found was – when they put their athletes on the ketogenic diet of low carbs and high levels of good fats – metabolisms converted to burn fats rather than carbohydrates. This was the desired, effective, result. (See earlier blogs for more on the ketogenic diet).
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 Drs Phinney and Volek studied the blood chemistry of athletes on carbohydrate-high diets and found – of no surprise to them – that their insulin and body cholesterol was out of whack and they were at an almost pre-diabetic state. They took two of those endurance athletes to task – literally, putting them on a ketogenic diet (low carbohydrates, and a diet high in good fats and protein). As mentioned in an earlier blog, and of high relevance here, is that consuming carbohydrates as a fuel source is like burning twigs – carbohydrates burn hard and fast.  But, we want to burn like charcoal – this sustainability is what is achieved when fat is your fuel source. The two athletes being studied exercised for 18 hours a day - they rowed from San Francisco to Honolulu over 45 days. Their blood chemistry was tested at the end of it, and they were asked how they felt – the results were all positive. The athletes, who had been using their fat reserves as fuel, said they felt quite fantastic. Drs Phinney and Volek have since written a book called The Art and Science of Low Carbohydrate Performance. Dr Phinney is also quoted in the following youtube clip called Cereal Killers.All of the above applies to anyone who has grown up with the belief that they need to “up the carbs” to improve their performance, but it is especially relevant to endurance athletes.
Here at All About Health and Wellness, Paddy (Naturopath) and I (Physiotherapist) are united in our keenness to help athletes get their fuel source sorted. Come and have a consultation. We can measure how you are going and give dietary advice. Recipes and a shopping list are also part of what we offer as we assist you on your journey to exercising on the right fuel.
Did you know? Paddy and I do skype consultations at $35.00 for 15 minutes – this includes a report of findings. Consultations cover the various aspects offered within a clinic environment – for example, nutrition, exercise and injury advice.


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Calorie counting is a waste of time.

By on Sep 21, 2016

Calorie counting is a waste of time. How often do you hear people say that? Come and visit us at All About Health and Wellness and you will be on the receiving end of that message – accompanied by sound reasoning and advice. We challenge the “a calorie is a calorie is a calorie” mantra chanted by dieticians, doctors and most people involved in weight management. Their message, very simply, has been that too many calories in and not enough burning out, increases your weight. But, Paddy and I are supportive of the argument that this is fundamentally flawed because of the varying ways different foods are processed in the liver. We are strong proponents of endocrinologist Dr Robert Lustig and his beliefs around the controversies in nutrition. His task, he says, is to debunk 30 years of nutritional information, including the “If you eat it you (you’d) better burn it" message.
There is always something to be thankful for. 6
His scientifically validated presentation The Skinny on Obesity focuses on the fact we eat more than we did 20 years ago; namely that we are eating more sugar, and herein lies the problem. Sugar is the culprit in both the “why are we eating more and why have we got so obese in such a short time” questions. Thirty years ago, fat was identified as the bad guy in the dietary family. Food producers removed the fat and replaced it with sugar, which was required for palatability.image006 (With 15 teaspoons of sugar, one bottle of Coke will put you over the suggested daily limit and, worse still, any sugar that isn't used by the body will be stored as fat.) Sugar is made up of two molecules – glucose and fructose. Glucose is the energy of life; fructose is something altogether different. In Dr Lustig’s words, “fructose is a poison. It’s nothing to do with calories, it’s a poison in itself”. How the liver processes fructose is different from how it processes glucose. With glucose, 20 per cent is processed in the liver and 80 per cent is used in other parts of the body, for example the muscles, brain and other organs. However, with fructose, 100 per cent is metabolised in the liver. When that happens, the liver (which is dealing with a toxin) reacts by increasing insulin resistance. This is bad as the pancreas then has to work over-time and the end point is that the by-product is converted to fat that is stored around the organs. This never used to be the case. It is only because we now have so many more foods with a high level of sugar – therefore fructose – that insulin resistance then occurs. Yes, fructose is the culprit, but it’s not that simple. There are hormones at play. Ghrelin is the hormone that sends the message we are hungry (grumbling ghrelin!). Leptin is the hormone, stored in fat cells, that sends a signal to the brain to say you have eaten a sufficient amount. But, the big problem is that when insulin levels are out of whack or insulin resistant (thanks to fructose) that alters the leptin’s response. So the brain still thinks you are hungry… and you eat more.ten-principles-of-wellness As Dr Lustig says….”We are eating more than we did 20 years ago because our leptin is not working as effectively. There is something wrong with our biochemical negative feedback system that normally controls our energy balance.” The reason our leptin isn’t working and the reason we can’t stay energy stable is because of the increased introduction of the fructose poison in our diets.why-are-we-eating-more-and-why-have-we-got-so-obese-in-such-a-short-time-2Here’s what we know about fructose in relation to dietary hormones: * Fructose does not suppress ghrelin – the hunger hormone * Acute fructose ingestion does not stimulate insulin. Insulin does not go up and if insulin doesn’t go up then leptin doesn’t go up and if leptin doesn’t go up then your brain doesn’t see that you ate something. Therefore you eat more.   So, back to that calorie counting mind set. You may reduce your calorie intake to 500 calories a day and think you will be OK. But, ask yourself, what type of 500 calories are you eating? You may have cut down on your calories – you may even be exercising more – but remember, your liver deals with various calories in different ways. De-bunking 30 years of dietary belief is a big deal and may take a bit of getting your head around. Come and see Paddy who will help you test some of your dietary calculations, and assist you in creating a diet with a fructose diminished focus.there-is-always-something-to-be-thankful-for-2Come to the clinic for advice around how to eat, what to eat, why we may overeat, and for hormone supplement advice. How to eat covers, for example, chewing your food and not drinking water with your meal (so you don’t dilute stomach acid so it can breakdown your food). What to eat will cover both portion size and content. We can also assist with identifying the emotional issues behind overeating and ensuring you are truly congruent with losing weight at a sub conscious level. Further to that, we can advise in regards to the hormone supplements that can be taken to assist the weight loss process. Also of note: while we say exercise is not the answer to calorie counting, it is still important. Exercise reduces stress, it helps bring insulin levels down, and it detoxifies fructose.

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No more truth tripping over the glucose and cancer relationship

By on Aug 2, 2016

If I had my top 10 books piled on my bedside table, chances are Tripping Over the Truth would be found resting there.muffinThis book, by science writer Travis Christofferson, illuminates a hugely interesting viewpoint on cancer treatment. Part of this perspective is based on starving cancer cells of their primary fuel – namely glucose. I am sharing my appreciation of this book’s messaging as it is a nice segue from my last blog with its focus on the ketogenic diet. As discussed, a ketogenic diet is heavily restrictive on sugar intake. Christofferson’s book is the best thing I have read in a long time. Here is someone who has had a thorough look at the causes of cancer – a topic which is still hugely researched and debated. There are essentially two schools of thought around this. One has attached importance to genetics, the other school of thought attaches itself to metabolic matters. Christofferson is a champion of the latter. He challenges everything we thought we knew about cancer, suggesting the reason for the failed war against this disease actually stems from a flawed paradigm that categorises cancer as an exclusively genetic disease. Tripping Over the Truth explores the non-toxic therapies born from the metabolic theory of cancer. Metabolic therapies highlight one striking feature in particular, I find – the potential to treat all types of cancer because they exploit the one weakness common to every cancer cell: dysfunctional metabolism. My take on this is as follows. Diet plays a key role in cancer treatment and prevention. If glucose is recognised as a primary fuel for cancer, then it makes good sense to look at a keto diet, in which glucose has no place. This is a low-carb, moderate protein, and high fat diet. Shift your metabolism from relying mostly on glucose for fuel, to relying mostly on fat-based sources of fuel. You will push your body’s metabolism into ketosis, which is a good thing. When you adapt your diet accordingly, your body gets better at burning and utilising fats as a primary energy source. Fat is an important source of essential fatty acids and nutrients, and fat with protein helps moderate the insulin response. This is a hugely desirable outcome, as cancer cells thrive so much on glucose.
Dr Gary Fettke – orthopaedic surgeon and senior university lecturer – is another promoter of the metabolic model of cancer. Having battled cancer himself, Fettke came to realize the influence of nutrition on cancer, and the importance of eating a diet high in healthy fats and low in net carbohydrates (total carbs minus fiber, i.e. non-fiber carbs). He speaks of 16 clinical human trials that are currently under way to research calorie restriction and ketosis diet management with cancer patients. Is it possible that chromosomal damage is simply a marker for cancer and not the actual cause of the disease? Fettke believes there is compelling evidence that suggests this is the case. Scientists over time have studied how cancer cells grow, divide and what their energy sources are. In a nutshell, they have observed that cancer cells operate in a different way to healthy cells in that they really love glucose. Those who expound the metabolic theory tell us that once a cancer cell has formed, altered genes are the result. It isn’t the genes causing the cancer, they argue. The genes’ maladaptation is the result of the metabolic change that goes on in the cancer cells.
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Where does that leave us? Documented cases show the advantages of putting people into a ketogenic state, plus reducing calories quite aggressively. What was noticed was a reduction in the activity and size of tumours. Essentially, if you starve cancer cells from their favourite food - ie glucose – this can literally cause the cancer cell to die. There are additions to this equation. There are drugs now used to help that process – a process quite different to chemo or radiation. What is now gaining increasing interest is the process of putting the cancer patient through diet changes to produce ketosis, adding the aforementioned drugs, and even using hyperbaric (oxygen) therapy … results being seen include quite remarkable improvements in cancer patients. I believe this approach is a credible cancer preventative and cancer attacker (in what Christofferson would describe as a gentle rehabilitative way rather than the all-out combat of chemotherapy or radiation.) What adds to the excitement around this is that the benefits of kestosis are so far-reaching. This doesn’t just benefit one part of the body – for example muscles, gut, brain – the benefits are widely spread, which is the way things happen in nature. Drugs usually target one area, without a cross-over effect.
Consider closely what you feed your body’s cells. The root causes of all diseases are very similar within the cells of the body, so a keto diet plays a part in being a life saver on many fronts. It is most certainly a hopeful and exciting perspective. At All About Health and Wellness we are well versed on the advantages a keto diet can have on your health, well-being and sporting performance. Come and talk to us about how your performance will be better on this recommended type of fuel source. Paddy can discuss the keto diet and offer expert advice on how to make this adaptation easier and incredibly effective – all backed by the latest science. 
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Flipping the Food Pyramid

By on Aug 2, 2016

It’s time to stop vilifying the fats, and let’s debunk some carbohydrate myths while we are at it!

Fats, proteins and carbohydrates will be key characters in this column as we discuss how best to fuel your muscles and your exercise in general. It may well be time to look at changing your fuel source for your exercise…and for general health benefits too, including weight loss. Traditionally, the belief has held that when we exercise, the major source of our fuel should be carbohydrates. This was a strongly held belief that has been prescribed for the best part of 40 years. Now we are saying, “hang on, that isn’t quite the way”. In a similar way we were told that eating fats was linked to cardio and blood pressure issues. Fats were vilified and carbohydrates were lauded. It’s time to get the facts right.

Flipping the food pyramid

In reality, the traditional food pyramid we have operated by for far too long can be turned upside down. That pyramid has breads, cereal, rice and pasta at the bottom in the “eat plenty of” category, and fats at the top in the “use sparingly” zone. Things change. What we now know is that we store more fat in our body than we do carbohydrates (glycogen). Essentially, we are now acknowledging that the fat tank provides equal, if not better, benefits. What we need to do is get our body to burn and use the fat tank, not the carbohydrate/glycogen tank. Keto adaptation is the official term for this and is the most efficient path to accelerated fat burning. In short: a keto adapted diet is one that has low carbohydrate intake and higher levels of good fats and protein.

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What is Keto adaptation then?

This is the process of shifting your metabolism from relying mostly on glucose for fuel, to relying mostly on fat-based sources of fuel. Not only does fat oxidation increase, but your body will start producing enough ketones. They can be used as a significant source of fuel as well. Ketones are derived from partially metabolized fat, and they can be used in many of the same tissues of the body as glucose can, including the brain. The benefits of using fat and ketones rather than glucose for fuel are many. Fat is an important source of essential fatty acids and nutrients. Moreover, ingesting fat with protein helps to moderate the insulin response. A keto diet is a low-carb, moderate protein, and a high fat diet. How do you know if you are burning fat? Your body goes into a state called ketosis. This can be measured with a quick dipstick into your urine. This will tell you when you are fat burning. Insulin is a critical part of the whole equation, and this is, essentially, what causes problems. When we are on a high carbohydrate diet we end up producing and having altered insulin and this inhibits fat burning. Here’s an analogy. If you light a fire you use twigs to ensure it burns fast and hard. The twigs are carbohydrates. If you want a fire for a good barbeque you have to put charcoal on. Charcoal is the fat in this equation. We are teaching the body how to go from burning the twigs to the charcoal.
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A key point is that, when you adapt your diet accordingly, your body gets better at burning and utilising fats as a primary energy source. It is literally an adaptive process – a time to look at what is in your diet. Now is a good time to increase good fats, nuts and fibrous vegetables and reduce bread, pasta and white rice, for example. In brief:
  • Carbohydrate-based fueling is a self-perpetuating cycle: it runs out quickly, and every time you eat more carbs you delay adaptation to fat-burning.
  • Fat-based fueling is sustainable, because it allows access to a very large store of energy without you frequently stopping to refuel. Blood sugar is maintained though precise internal processes without wild swings. These two together create a desirable flow of even, stable energy, mood, and alertness.

It takes time for our metabolism to adjust to dietary change

So, if we reduce carbohydrates in our diet, we reduce insulin levels and with this comes an increased ability to burn fat. But, this doesn’t happen in a day. It takes time for the metabolism to adjust to producing and using ketones at a significant rate – you may feel a bit slow during the change-over. Even though changes are evident within days of carbohydrate restriction, improvements continue for weeks. We recommend committing to a very low level of carbohydrate intake, and staying with it consistently for at least long enough to get ketone production in full force – about thirty days. Remember, you can measure this in your urine. We have the urine sticks to measure this by. Rest assured, if you experience any discomfort at all, you are likely to feel fully functional within 4 or 5 days. However, metabolic changes continue for at least two weeks and often more.

The individual touch – we’re here to help

Unfortunately results can vary from individual to individual. Paddy and I are here to provide assistance and help you gain maximum advantage from this positive paradigm shift. I am here to talk about exercise your muscles will thrive from, and how your performance will be better on this recommended type of fuel source. Paddy can offer expert advice on how to make this adaptation easier and incredibly effective – all backed by the latest science. She will also be able to discuss keto diets and assist with the weight loss benefits to this.

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