These coconut berry protein bites are great to have ready in the freezer to have after a meal or wanting something sweet. They can keep your blood sugar stable and help you maintain lean muscle.

What makes them even better is that they’re really easy to make. Gluten-free, allergen-friendly and tastes great.

You really don’t need many ingredients either.

Enjoy!

I’ve love to hear what you think of them.

#ProteinRichSnack #GlutenFree #AllergenFriendlyRecipe #HealthySnacks #EasySnackIdeas

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Chronic stress is one of the main reasons many of us get sick.

It’s often our foods, environment, lifestyle and mental habits we expose our selves to, that eventually result in an overwhelming state of stress that depletes the body of its resources and leads to illness and chronic fatigue.

In this video, I’ll go through some of the underlying factors leading to chronic stress (including key nutrient deficiencies & hormone imbalances) and how to feel better faster.

Take control of what you can by by fueling your mind & body with nourishment.

Empower yourself today!

Learn how to better handle chronic stress.

#LongTermStressEffectsontheBody #HowChronicStressHarmsYourBody #OvercomingStress #HealthyHabitsforStress

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Whether you are dieting to lose weight or changing your food choices to improve your health, making change isn’t always easy.

The research says we have to stay with a change for at least 21 days to make it “stick.”

Here are 10 ways to make your new food habits a solid part of the “new you.”

1. Start slowly and be realistic

The reality is that old habits die hard.  So don’t try to do too much too quickly. Make one or two changes at first, solidify those new habits, and then when you feel ready, take the next step. It’s better to make a few healthier choices—not drinking sugary soft drinks or switching from fast food to home-prepared food—than to completely change the way you have been eating all at once.

2. Get support

Find a nutrition buddy! It’s easier to make changes when you declare your intention to others out loud. Once you do, select a few supporters to lean on during those times when you feel yourself wavering. Team up with a friend. Ask a sibling or spouse to cheer you on. Get the support of your social circle for when you go to parties or get-togethers.

3. Clean out your kitchen

You can’t eat those potato chips if they aren’t there! Working with your nutritionist or healthcare professional, decide what a “healthy” pantry looks like. Then clean out your cupboards and restock them with the healthier alternatives. Grocery stores are changing to meet the growing consumer demand for healthier foods, especially snack choices, so look beyond the brands you are accustomed to buying on automatic pilot.

4. Dare your taste buds

Most people eat the same foods over and over again, and tend not to roam too far afield in the culinary world. Seek out tasty new recipes that use the foods you are substituting into your new diet. Dare yourself to be adventurous in your palate. Love burgers? Try a portobello mushroom burger instead. Always wondered what a kiwi tastes like? Now is the time to find out!

5. Plan ahead

Temptation tends to strike when we are away from home and can’t control our food choices. So if you are planning to go out to dinner, go online first and see if the restaurant posts its menu on its website. That way you can determine if their culinary offerings support your new dietary preferences. When it comes to work, travelling and on-the-go activities, prepare some healthy snacks and pack them to take with you.

6. Deal with cravings

When the craving for a donut strikes, have a healthy alternative available. Better yet, wait out the craving by busying yourself. You will be surprised how quickly a craving passes when you occupy yourself with something else.

7. Go easy on yourself

No one is perfect. If you occasionally slip in your new dietary habits, that’s okay. Let go of any guilt, move on, and renew your commitment to the new, healthier you.

8. Set goals

Work with your nutritionist or healthcare provider to set realistic goals. Then write them down! By having clear, identifiable goals and tracking your progress, it will be to celebrate your successes, which keeps you motivated, and to alert yourself to problem areas and find solutions.

9. Accentuate the positive.

Continually remind yourself why you have made the dietary changes you have. Post positive affirmations around your home and workplace, even in your car. The more you remind yourself of the benefits of healthy eating, the more motivated you will be.

10. Reward yourself

Changing a habit isn’t easy, so celebrate your decision to do so. Give yourself regular pats on the back. If you have a support person or group, celebrate milestones with them. Doing so on a weekly, or even daily, basis not only will help you stay motivated but also will help you feel good about yourself and your progress.

The post Top 10 Ways to Eat Healthy Every Day appeared first on Better Brain Health.

The marketing machine that’s behind the food industry often leads consumers to be confused or mislead by the claims.

Many tease or give consumers a false sense of eating healthy; leading them to eat more processed and packaged foods – which has ultimately lead to the many widespread Western diseases we see today.

Here are just some of what the common food labels mean:

* Fortified, enriched, added, extra, and plus = nutrients such as minerals and fiber have been removed and then vitamins are added back during processing.
Look for 100% whole-grains (really most people do better avoiding wheat and some even gluten), and high-fiber, low-sugar cereals or even better increasing vegetables.

* Fruit drink = probably little or no real fruit and a lot of sugar.
– Look for products that say “100% Fruit Juice”, and consume in moderation. Even better, eat a piece of fruit instead.

* Made with wheat, rye, or multi-grains = have very little whole grain.
– Look for the word “whole” before the grain to ensure that you’re getting a 100% whole-grain product.

* Natural = the manufacturer started with a natural source, but once it’s processed the food may not resemble anything natural.

– Look for “100% All Natural” and “No Preservatives.”

* Organically grown, pesticide-free, or no artificial ingredients: Trust only labels that say “Certified Organically Grown” and have a national organic seal.

* Sugar-free, reduced fat or fat-free: Don’t assume the product is low-calorie. The manufacturer compensated the change in texture with unhealthy ingredients that don’t taste very good and some of these products have no fewer calories than the real thing. Also, sugar-free foods are most likely to be sweetened with artificial sweeteners – which are toxic chemicals for your brain.

The term “whole grain” is allowed to be used very loosely. The nutrition value of flour made from whole grain is quite different from when you eat the grain in its entirely – such as when you cook quinoa, brown rice, or millet.

* 0 trans fat = this label is allowed on foods that contain less than 0.5 gram of trans fat per serving. (No amount of trans fat is recommended, and it only takes 2 grams of trans fats to show its harmful effect.)

Here are a few extra things to keep in mind when you look at an ingredient list.

Ingredients are listed in order from the greatest amount to the least.

The fewer the number of ingredients, the better.
* The first or second ingredient should be what the packaging claims the product to be.
* If the first ingredient is “sugar”, put it back!
* If the first ingredient says “enriched wheat flour”… think twice.
* If there’s a long list of scary-sounding ingredients you can’t pronounce… not a good idea!

Say no to artificial sweeteners, colorings and flavorings – they mess with your brain!

I’d love for you to share your comments below.

The post What’s On The Box? Decipher Food Label Tease appeared first on Better Brain Health.

Anxiety disorders are the most common disorders in Australia, affecting about 2 million (2008).

Anxiety is related to fear but it is different.
So how can you tell the difference?

Fear is a feeling of tension that is associated with a known source of danger. Anxiety is also a feeling of tension, but in this case, the danger or the threat of danger is unknown. Anxiety is often anticipatory – worrying about the future. Without apparent reason, a person may worry about the success of their business or fret over the health and well-being of a child or feel apprehensive about their own health.

Anxiety is the culprit that wakes us in the night and won’t let us go back to sleep. It distracts us and makes us irritable and forgetful. Physical symptoms can include trembling or shakiness, clammy hands, dry mouth, sweating, headaches, neck pain, frequent urination and heart palpitations.

As mild anxiety is normal in our daily lives it can be managed well with some basic tools, good nutrients and if it worsens some herbal medicines are very effective.

Take this quiz to find out how well you already use some basic anxiety-relieving tools. Simply ask yourself these questions:

1. When I feel anxious, I take deep breaths to ground myself and calm myself down.

2. To ease some of the tension, I relax my body and physically release the tightness in my shoulders, neck, arms and chest.

3. I vent my feelings of anxiety by writing or talking to someone. This helps get the strong emotions off my chest and out of my body.

4. I channel the tension into some kind of physical activity like walking or sweeping the floor or doing the dishes, watering the yard.

5. I get a reality check by talking to someone I trust about my reasoning or thinking or the conclusions I’ve come to.

6. If I know I’m going to be in an anxiety-producing situation, I plan through how I will handle it; I get myself ready.

7. I watch how others get through stressful situations and model them; I ask questions about the best way to handle situations or events or people.

8. When the same anxiety comes up over and over, I log and assess possible causes and solutions.

9. When it doesn’t interfere with my normal life, I generally try to avoid people, places and events that I know will produce anxiety.

10. Sometimes, when I have to face a situation that I know will cause anxiety, I take someone with me.

11. I face and take responsibility for problems and commit to a plan of action, rather than avoiding, denying, minimizing or blaming.

12. I nurture a positive attitude.

13. I seek support from friends, counsellors, self-help groups, etc.

More intense feelings of anxiety are emotionally painful and can interfere with a person’s daily functioning. If you’re concerned about your feelings of fear and anxiety, don’t hesitate to contact me. Clinically proven natural treatments can work quickly, so you don’t have to suffer alone.
Feel free to leave share your comments below.

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Gluten is a protein composite found in grains such as wheat, barley and rye. This protein can cause reactions in people who have celiac disease or non-celiac gluten sensitivity.

Gluten intolerance can manifest itself as a wide range of symptoms. Here are some most common ones, although by no means exhaustive: abdominal pain and cramping, arthritis, attention deficit disorder (ADD), bloating, constipation, irritability, stunted growth (due to poor absorption of nutrients), headaches, nausea, osteoporosis, teeth and gum problems, unexplained weight gain or weight loss. The number one symptom though is actually, fatigue. How many of us may not relate fatigue to a gluten reaction though?

Celiac disease – a digestive condition triggered by the consumption of gluten in genetically predisposed individuals – can cause damage of the villi in the intestinal lining, resulting in a gradual decrease in the ability to absorb any nutrients from ingested food, leading to stunted growth and malnutrition. The damage that are done to the intestinal lining also leads to a higher likelihood of leaky gut syndrome, which can create other types of food sensitivities and systemic health issues.

In the case of non-celiac gluten sensitivity, the protein composite escapes the confines of the digestive tract and makes its way into the bloodstream. When the protein composite reaches the brain, it can cause damages leading to mood issues, attention deficit and sometimes learning disabilities.

Usually an elimination diet is the most common way to confirm gluten intolerance. However, ideally blood or stool testing for allergens should be done first so that biomarkers indicating celiac disease or non-celiac gluten sensitivity can be confirmed. Once gluten is removed from the diet these markers may not be visible. If you’re near to Brisbane, I do a highly accurate Celiac test in my clinic for only $45 and you can have the results within 5 minutes.

If you are indeed tested positive for gluten sensitivities, care needs to be taken to avoid gluten in your diet. Grains such as wheat, barley, bulgar, kamut, spelt and rye are of course the obvious foods to avoid (oat and oatmeal themselves do not contain gluten, but can be contaminated due to processing and manufacturing process), however, there are also hidden sources of gluten in our food supply that we may not be aware of. These can include: cheese spreads, flavored yoghurt and other frozen dairy products, hot chocolate mixes, chocolates, candy/energy bars, soup mixes and canned soups, processed meat (hot dogs, sausages), gravies and other sauces mixes, tomato sauce (ketchup), mustards, marinades, nut butter, soy sauce, drink mixes and other packaged beverages, hydrolyzed vegetable protein (found in may prepared or processed foods), children’s Play-doh, some nutritional supplements, some medications, and some cosmetics such as lipstick.

Since gluten can be found in so many hidden sources, it’s best to stick with whole foods as much as possible. If you have to buy processed and packaged foods, read the labels carefully and pick ones that have as few additives as possible.

It’s also good to keep in mind that if you decide to go gluten-free that your diet isn’t automatically going to be healthy. There are ‘good’ and ‘bad’ gluten-free diets. Eating many processed gluten-free foods can also be laden with lots of sugar. So the solution is really to eat plenty of foods that are as close to their natural state as possible. Changing the diet may not be easy at the beginning but with just a little practice, right tools and knowledge it can be a smooth transition. If you need more assistance then don’t hesitate to contact me.

The post Touching the Surface of a Gluten Sensitivity appeared first on Better Brain Health.

The question is no longer IF we are toxic.
The real question is HOW toxic we are.

Everybody in this world has detectable level of toxins in the body.

Studies have shown that every organism on the planet has detectable level of Teflon in the body.
Our babies are born with toxic substances in their bodies, even before being exposed to the toxins. A benchmark investigation of industrial chemicals, pollutants and pesticides in umbilical cord blood by the Environmental Working Group (an American watch dog group) back in 2005 showed that 287 chemicals were detected in umbilical cord blood of newborns. They include pesticides, consumer product ingredients, waste materials from burning coal, gasoline, or garbage.

Reducing your toxic exposure can lead to a lot of health benefits, including:
* weight loss * more energy

* mental acuity * better digestion

* reduced stress * reduced cravings

* improved immune function * clear skin

Here are 5 tips to reduce your toxic load:

1. Use specific herbs that support our detox organs – liver, kidney and colon. E.g. milk thistle and dandelion.

2. Encourage elimination through skin, our largest organ for elimination. E.g. sweating and dry brushing.

3. Buy and eat organic food as much as possible – learn about the “Dirty Dozen” list and try to shop organic for this produce. Get that summary here.

4. Reduce processed and packaged foods, which are often loaded with chemicals.

5. Replace household and personal products with a lot of chemicals with those made with natural ingredients.

The post Detox: Why Should You Care & 5 Simple Ways to Reduce Exposure appeared first on Better Brain Health.

Modern diet, especially wheat products, lifestyle and medications often compromise the permeability & strength of our digestive tract, creating what is known as the “leaky gut” syndrome. When the gut becomes permeable to larger protein molecules, they can get into our bloodstream and trigger an immune response, resulting in symptoms of food allergies.

Here are some strategies to help protect and heal the digestive tract.

Maintain Healthy Gut Flora:

* Increase intake of probiotics, eat foods such as yoghurt, kefir, natto, kimchi and raw sauerkraut.

* Eat fermentable fibers (starches like sweet potato, yam, yucca, etc.)

* Avoid antibiotics (or get professional advice on what to take during your course to reduce negative affects), birth control pill and NSAIDs (over the counter anti-inflammatory drugs)

Reduce Inflammation:

* Use herbs such as slippery elm and marshmallow roots, which helps coat and heal the intestinal lining and reduce inflammation

* Increase intake of omega-3 fatty acids – supplement at therapeutic dosage, cold water fish, walnuts, and flaxseed to help support the immune system and reduce inflammation (EPA in particular helps reduce inflammation)

Reduce Irritations:

* Avoid refined carbohydrates, including refined sugar – which irritates the intestinal lining

* Avoid alcohol, which is an irritant

* Avoid caffeine, which irritates the gut and dehydrates the body

Positive Lifestyle Changes:

* Reduce stress (try meditation like this one: http://falunau.org that is not only free but really works)

* Practice mindful eating

* Chew well

While this list is certainly not exhaustive it should give you hope that there is more that can be done naturally to relieve your digestive problems.

In all cases, your symptoms should be assessed individually by a health professional to rule out other possible causes. Remembering too that it takes time for these things to develop and likewise it takes time for recovery. The old saying that ‘prevention is always better than the cure’ still rings true.

The post Could ‘Leaky Gut’ Be the Cause of Your Food Allergy? appeared first on Better Brain Health.