Archive for September, 2014
Are you tired for no reason even after a good nights sleep?
Are you sensitive to sunlight and need sunglasses?
Do you constantly have afternoon lows?
Do you crave salty or sweet snacks?
Do you not get hungry until 10am?
Stress related Adrenal Fatigue is so common that an estimated 80% of people in western world suffer from it at some time in their lives.
Because so many people are struggling with a lack of energy, feeling run down and simply not their best – I wanted to make September ‘Adrenal Fatigue Awareness Month’.
If you answered yes to one or more of these questions above, chances are your adrenal glands and body need some support and repair, please take a moment to read this important information.
What is Adrenal Fatigue?
The adrenal glands are two very small but very important little glands which are hormone-producing powerhouses.
Adrenal fatigue is basically, where over time, your adrenal glands are no longer able to effectively make essential hormones you need to function optimally – primarily cortisol. Cortisol, your daytime hormone, helps modulate your immune system, anti-inflammatory responses, nervous system, blood sugar levels, blood pressure and gives you energy.
When you can no longer produce the right ratios of cortisol and other hormones you then experience adrenal burn-out / fatigue.
What Causes Adrenal Fatigue?
There are many reasons why so many people are suffering from degrees of adrenal fatigue.
Being a parent; having a busy job; always on the go; pressure to perform in sport, study or career; nutritional deficiencies; re-living past events or emotions over and over again; an injury or accident etc etc, can all over time effect your adrenal glands (and entire endocrine system).
For many people even when the ‘stress’ stops the fatigue can persist (for years in some cases).
It is not natural to feel tired and worn out and constantly having to drag yourself through the day!!
For me having heaps of energy is everything. If you don’t have the energy and motivation to achieve the things you want in life and to have fun, it can be a bit of a struggle….but you don’t have to continue to suffer.
How do you recover from adrenal fatigue?
As mentioned the adrenal glands are crucial for the production of hormones (chemical messengers) your body needs to survive and thrive. When dealing with adrenal fatigue we have to look at a person holistically – addressing diet, nutritional deficiencies, lifestyle, thoughts and emotions.
‘My Top Five Tips for adrenal fatigue’
1) Rest and Repair
Taking time to stop and really ‘switch off’, is something we rarely find time to do in a busy, fast-paced modern life with a constant to do list.
Some people try and have time to relax but often feel guilty for doing ‘nothing’, or the mind keeps racing with worries about money, family, career, weight, relationships troubles etc.
Some use television, alcohol and other social activities to ‘relax’. I am not saying all this should be banned, however taking time to slow the body and mind down and be in the present moment is fundamental for allowing a state of ‘rest and repair’ as apposed to ‘fight and flight’.
Taking time to practice diaphragmatic breathing allows the body stop needing to produce extra stress hormones like adrenaline and cortisol to get through the day, and focus on other essential body functions necessary for you to have more energy and vitality and a strong immune system.
2) High levels of nutrients for the adrenal glands
Stress is very demanding on your body and requires a lot more nutrients. Every time you experience stress, whether it is physical or emotional, your adrenal glands must respond by producing stress hormones (that help you prepare for the threat).
Your body doesn’t know the difference between preparing for battle, running from a predator or sitting at your desk ‘stressing’ about all the work you have to do or what your boss might think.
Hormone production requires high levels of specific nutrients that the average diet does not supply nearly enough of. Stress can deplete the nutrient reserves in your adrenal glands and fatigue your overworked adrenals.
Even if one nutrient is deficient or missing, the adrenal glands cannot manufacture and secrete the necessary quantities of hormones to cope optimally with stress and make you feel your best.
The adrenal glands need high amounts of nutrients including B vitamins, zinc, vitamin E, magnesium and especially vitamin C.
Even on a really healthy diet our food no longer provides the levels we need to function optimally, let alone repair!
3) Avoid Caffeine
When you consume caffeine, it then initiates uncontrolled neuron firing in your brain, according to Stephen Cherniske in his book, Caffeine Blues. This excess neuron activity triggers your pituitary gland to secrete a hormone that tells your adrenal glands to produce adrenalin (natural news).
So essentially caffeine puts your body into ‘fight-flight’ mode. A constant caffeine intake can produce similar effects on the body like being constantly on alert during war.
I recommend you have no more than 1 coffee a day – ideally aim to only have 1 per week to allow you adrenal gland to repair.
4) Eat to stabilise your blood sugar levels
It’s very hard for a person to have normal energy and to burn fat when their metabolism is not working effectively. The more dysfunctional your adrenal and thyroid glands are – the harder it is to stabilise your blood sugar levels.
As many of you know, an underlying principle of my work is that unstable blood sugar levels are damaging to your health.
Unstable blood sugar levels are not effecting just overweight, diabetic people who eat a lot of sugar. Individuals who experience lack of energy, irritability, weakness etc. no matter what their weight, are likely to have unstable blood sugar levels (even if they think they are eating a really healthy diet).
I cannot encourage you enough to eat correctly for your unique metabolic type. My free ‘Ancestral Eating Solution’ videos are a great place to start to get this right. Followed by a commitment to my 8 week Life Changing Programme (free when you buy BePure ONE and THREE on autoship).
Note: If you are suffering from adrenal fatigue, keep in mind that intermittent fasting such as skipping breakfast is not a good idea because this acts as another stressor on the body and causes unstable blood sugar levels.
5) Adrenal Regenerator and extra vitamin C
I created the Adrenal Regenerator to provide uniquely bioavailable building blocks to naturally support adrenal gland function for modern life.
Adrenal Regenerator is a 100% whole food nutritional supplement. It contains specific protein building blocks found in pasture fed, New Zealand, prime beef adrenal glands.
Traditional cultures have revered the adrenal glands for bringing strength and vitality to the tribe. Dr. Francis Pottenger as early as the 1930’s recognised the immune supporting benefits of adrenal extracts and successfully used them to support recovery and healthy adrenal gland function. Modern diets no longer contain specific organ and gland meats. BePure Adrenal Regenerator makes adding glandular foods to your diet easy and convenient.
I recommend you take at least 6 months of adrenal regenerator. I take it daily as maintenance for a busy and on the go lifestyle.
Even if you are not sure if you have adrenal fatigue I believe taking the adrenal regenerator will benefit your health and energy levels.
Click here to learn more about BePure Adrenal Regenerator
Why extra Vitamin C?
The adrenal glands contain and need a higher concentration of vitamin C than any other organ in your body. If your adrenal glands are suffering I would recommend you get about three grams of vitamin C a day.
Even if you are not severely adrenally fatigued you will benefit from extra vitamin C in times of stress or lowered immunity. Super Boost-C is not compressed into tablets with additives, but supplied in an easily absorbed pleasant tasting powder giving the best value per gram of Vitamin C.
BePure Super Boost C, is made with the finest grade ascorbic acid which is buffered with the essential minerals calcium and magnesium to make it easy on the stomach, MOST IMPORTANTLY Super Boost C has the crucial natural ratios of bioflavonoids to Vitamin C of 1 to 2. Super Boost C also contains 26mg of Zinc.
It’s important to remember that once you restore your adrenal health — a process that can takes months or even years, depending on the severity — you need to maintain lower stress, healthy lifestyle, or you risk working your adrenals to the point of exhaustion once again. Quite simply, slow down, give yourself permission to relax, and have fun spending time doing whatever it is you love doing
Please give us a call on 0800 873 787 if you have any questions. I want you to feel better and enjoy every part of your life and your adrenal glands control everything that is fun.
1) Shop the edges of the supermarket
Supermarkets in reality supply us with very little food, though the edges is where you are more likely to find the most nutritious foods for your dollar while steering clear of exotic highly processed foods found in the middle aisles. Don’t feel put out: the supermarket is a sophisticated landscape laid out to try and get you to buy as much highly processed food as possible; milk for example is perfectly positioned at the furthest point of the supermarket so that consumers have to walk past everything to get to it.
Most supermarkets are laid out the same way: processed packaged foods dominate the centre aisles of the store, while the whole foods; produce, meat and fish, eggs, milk, butter and cheese line the walls. If you keep to the edges of the supermarket and follow a few simple recommendations you will be much more likely to leave the supermarket with food. This strategy is not fool-proof as there are still foods such as wonder-bread, hydrogenated margarine and flavoured yoghurt that have crept into these edges.
We understand that you will have to venture into the middle aisles for a few items, though we highly recommend doing this as little as possible. Our suggestions around these areas is to choose foods that your great- great- grandmother would recognise as food and ingredients that your children can pronounce! Generally these foods will eventually rot or go bad. Real food is alive and therefore should eventually die, if your food items have an unnatural 3 month expiry date you might want to consider what you eating. Exceptions here being honey which has a shelf life of centuries, butter and hard cheeses. Also avoid foods that contain more than three ingredients, numbers and foods that make health claims. This may sound counterintuitive but for a food product to carry a health claim it must first be processed and packaged.
By shopping the edges you are choosing to buy ingredients, not products. It is cheaper to buy raw ingredients and cook food yourself than buying pre-packaged meals, snacks and other food items that we refer to as one –hit- wonders. The more you shop and cook from scratch the more money you will save. These fresh foods may seem more expensive compared to the energy-dense packaged foods, but we encourage you to consider you are buying your great health, buying nutrient dense foods that will leave you feeling energised, full and satisfied.
2) Choose locally grown, attend farmer’s markets and grow your own greens
Attending your local vegetable market or farmers market is a great way to buy real whole foods. Local food tastes great and when you buy local you are receiving the freshest possible produce that has been picked just hours before being sold. This provides you with both economically sourced and nutrient dense produce. Shopping local and fresh requires a flexible or imaginative approach in the cooking department, but the rewards are well worth it, helping you consume a varied antioxidant- rich diet of fruits and vegetables that are bursting with flavour, requiring very little additional ingredients to make the produce shine.
While trying to keep within your set budget, it is highly recommended to choose produce without pesticides to reduce your risk of getting cancer and other diseases; this can be achieved by choosing certain organic and non-organic produce to reduce the amounts of toxins you consume on a daily basis by as much as 80%. A great way to limit your exposure and save o money is to get familiar with the “Dirty Dozen and the Clean 15”, enabling you to decide where it might be best to put your dollars; for example onions, avocado and kumara are ranked very low in pesticide residue so you can save money by opting not to buy organic here and this will allow you to better afford to purchase organic items that rank significantly high with pesticide residue like, strawberries, peaches and celery.
However do not write off vendors who are not organic, talk to these vendors and see what farming practices they use. They may farm with the intention of growing nutrient dense foods, though the process of becoming certified is very time- consuming, expensive and many small farmers cannot afford to be certified, although they still follow organic practices
Save your green by growing you own greens!
Green leafy vegetables are the king of the vegetable garden packed full of vitamins, minerals and disease fighting phytochemicals. Growing your own greens will not only lower your grocery bills by potentially hundreds of dollars a year, but provide you with fresh nutrient dense foods right at your back door. This does not need to be glamorous or a large production and can be grown in a very limited space. Just choose a container, pick a green that you love and grow that. Salad greens can cost you $4 or $5 a bag or for $2 you can buy a packet of seeds that can produce enough greens for daily salads, or you could even buy a punnet of seedlings for .50cents a seedling and have your greens sooner whichever works for you. If your garden even just produces for 5 months’ worth of daily salads you will save approximately $300 a year.
3) Choose the less known or less fashionable cuts of meats
Buying the tougher cuts of meat, or perhaps the less known cuts of meat can be a lot more cost efficient; great examples of these; shanks, neck, shins, cheeks and so on. These less expensive bone-in-cuts of meats are also packed with extra nutrients, when slow cooked their gelatinous compounds, quality fat and minerals are extracted, the gelatinous compounds helps digestion and also repair gut integrity because “all disease begins in the gut” (Hippocrates 460-370BC ) it is really important to have great gut health. Slow cooking is great because you can take smaller cuts of meat and make it go further without compromising on flavour and nutritional goodness; these meals are usually then bulked out with vegetables changing the focus from an expensive meat-laden meal that previously would have taken up a lot of your budget.
Next time you shop, consider organ meats. Organ meat have since fallen back into favour and with this resurgence has come great recipes that celebrate these meats for their unique flavour and nutritional value. Because these meats have often been considered unpopular you can buy these for the fraction of the price of popular cuts. Liver is also one of nature’s most powerful multivitamins, being the richest source of vitamin A, B12, iron, vitamin D, copper, selenium, zinc, manganese, phosphorous, B complex, folate and protein. Ever considered heart? I t contains all essential amino acids, zinc, selenium and phosphorus as well as double the elastin and collagen than any other cuts of meat and is highly concentrated with CoQ10, (according to the Maryland Medical Centre), which boosts energy, immune function, anti-oxidant levels, prevents blood clot formation, lowers blood pressure and reduces fluid in the lungs and swelling in the legs making it an important aid in the prevention of heart disease.
Try out some of our favourite recipes below, you might surprise yourself!
Liver and balsamic vinegar
Soak liver in water and lemon juice for a couple of hours to draw blood and toxins out (not essential, but recommended). Slice up the liver into 1 cm slices. Heat a small pan with some saturated fat (coconut oil, lard, dripping, or ghee), put the liver in the oil and brown and remove liver from oil. Pour in 1 cup of balsamic vinegar and 2 tablespoons of honey into oil and stir – lower heat and simmer reducing sauce, when a consistency of mayonnaise has been reached add the liver back in to warm through.
Serve on a bed of rocket and drizzle sauce over liver and rocket.
Now you that you are buying bone-in-cuts of meat, don’t throw those bones away; consider making your own bone broth. There was once a time, not long ago, when bone broth was included in nearly every meal and provided the base for soups, gravies and stews. However this practice has slowly died out. Bone broths are loaded with collagen, glucosamine, chondroitin and hyaluronic acid. As long as you have the enzyme co-factors (gained from your extra organ meat consumption) these nutrients are able to stimulate fibroblasts which lay down collagen in the joints, tendons, ligaments and even the arteries, in addition to being a great source of dietary fats as well as protein containing CLA (conjugated linoleic acid).
4) Buy full fat products
Low fat food has been the myth of the past 30 years touted as healthy, we have now come full circle on this and come out the other side; butter is back! It is not surprising as when you remove the fat from anything you are left with sugar or excess carbohydrates. Carbohydrates leave you feeling unsatisfied, hungry and are contributing to the growing epidemic of preventable diseases and obesity, as fat does not make us fat, sugar does!
Eating the right kinds of fats is critical, you need both saturated and unsaturated fats for healthy cell membranes. Saturated fats should be used for cooking because their chemical structure is stronger and less vulnerable to damage; fats like butter, ghee, coconut oil, tallow, bacon fat and lard. Unsaturated fats should be used only for salad dressings or added after cooking for flavour and should not be used for cooking as they are more fragile and easily damaged; oils like olive oil, avocado oil, walnut oil and sesame oil are good choices.
A study of over 1,700 Swedish men indicates that consumption of fruits and vegetables was associated with a decreased risk of heart disease, but only when combined with full-fat dairy consumption. (Holmberg et al. International Journal of Environmental Research and Public Health. October 2009.) Time to start lavishing those vegetable with butter again.
10 ways fat helps your body
– Fat makes you feel full for longer, helps control cravings and balances blood sugar levels
– They help the body absorb fat soluble vitamins A, D, E, K and most importantly K2 which is a powerful vitamin regulating calcium absorption essential for healthy arteries and bones, as well as slowing down aging and wrinkles, the development of Alzheimer’s and providing cancer protection.
– Fats are vital for the making of steroid hormones, like adrenals, thyroid and sex hormones, life is not fun without all these functioning properly.
– Fats are needed to build every cell membrane and therefore regulate the correct function of the nervous system.
– Fats are necessary for healthy liver function as fatty acids are needed to produce bile
– Fat helps the body manage inflammatory processes especially Omega 3 from oily fish (salmon, tuna, mackerel and sardines)
– Free-range lard has 500 iu of vitamin D per teaspoon which is essential during the 9 months of the year when we are not making vitamin D from the sun, vital for calcium regulation, immune function and gut health.
– Butter contains CLA which has a powerful effect on the metabolism in addition to its anti-cancer properties.
– Butter is also a good source of butyrate an essential fatty acid for digestion and a powerful anti-inflammatory agent.
– Most importantly everything tastes better with fat!
5) Cook once eat twice, buy once cook multiple times eliminating one hit wonders
Cooking once and eating twice may be the biggest money saver so far and is usually aligned with buying food in bulk such as; meat and seasonal produce. In a nut shell cooking once and eating twice means making a larger amount of certain ingredients to use for more than one meal. This can take many forms from purposing leftovers, freezer meals, batch cooking and meal planning. Intentionally planning for leftovers can be as simple as doubling the recipe and using the left overs for lunch the following day or repurposing which means using left overs to create a slightly different meal, such as turning the roast chicken from the night before into a chicken wrap or salad. The great thing about repurposing leftovers is not only the money you save by not buying your lunch, or buying marketed “lunch type foods”. It put the power in your hands, you are now in charge of what goes into the food you eat and therefore what goes in your body, all the while contributing to the reduction of food wastage. Freezing left over meals is another popular strategy especially crockpot meals, casseroles, soups, stock and stews which are great to have on hand when short on time, funds or maximising on buying in bulk when meats and vegetables are on special and is useful to have on hand when you need to bulk out a meal.
Are you currently taking a Fish Oil?
Have you wondered how taking a Fish Oil will help you?
Are you confused about what is the best Fish Oil to buy?
Recently, I have been receiving A LOT of really good questions about Fish Oils…
After spending the last 3 years researching pretty much everything you could ever need to know about fish oils, I have some very useful, and some quite scary information that I wanted to share with you in this blog post.
Fish contain varying amounts of heavy metals, particularly mercury and fat-soluble toxins from water pollution. Mercury is a known toxic, bio-accumulative substance which can negatively affect your body; in particular your brain, nervous system, and kidneys.
The international standard for the amount of mercury allowed in fish oil supplements is 0.1ppm. My research into the amounts of mercury and arsenic in some brands showed a level of 3mg of mercury and arsenic per kg. This is horrifying and I am shocked this is being sold over the counter in NZ.
#2 CHEAP FISH
Many brands use large fish such as shark in their capsules, the larger the fish – the more toxins they contain. The process of filtering the fish oil is expensive, so a huge number of manufacturers (many based in China) opt not to filter toxins effectively and offer you hundreds of capsules at very very low prices.
Not only are many fish oil products laden with heavy metals but they also have very low levels of the beneficial active ingredients of Omega 3 (DHE/EPA, the stuff that works wonders for your health and inflammation).
Cheaper brands of fish oil contain around 200mg – 400mg of EPA and DHA. They may say on the label 1000mg of fish oil – but it is the EPA and DHA amounts we are looking for, not just the total amount of oil.
A good quality brand should have up to 1400mg per serving. Make sure you read the label carefully. BePure Three has 1400mg per serving (2 capsules). With cheaper over-the-counter brands you would need to take 6-10 capsules to get the same amount of active ingredients (and more toxins).
A good quality, safe fish oil needs to be molecularly distilled at controlled temperatures and tested to ensure that no oxidization occurred during manufacturing.
Cheaper brands of fish oil are processed at high heats, which causes oxidization of ingredients; leading to increased inflammation in the body and risk of disease.
Molecular distillation is a strictly monitored process with BePure Three.
Sourcing fish oil from sustainably-caught fish is paramount for the environment and the future of our ocean life (something I was very staunch about with BePure Three).
Unfortunately the over-fishing of some fish species for fish oil and krill oil means the endangered whales who feed on it are suffering. Click here to read my blog post on the difference between regular fish oil and krill oil…
So do I really need to take a fish oil with all this risk?
Omega 3’s are the most highly researched nutrients in the world.
In 1989 respected medical journal ‘The Lancet’ reported a study trialing Omega 3-rich foods, during which the death rate dropped an impressive 29%.
Dr. Ralph Holman found that populations who had high levels of omega 3 in their blood were the healthiest.
Omega 3’s are essential fatty acids which means our body cannot make them but rather they have to come from a food or supplement source.
What can taking a fish oil do for my health?
I highly recommend everyone be on a quality fish oil supplement as omega 3’s play an essential role in reducing inflammation in the body and are the building blocks for hormones that control immune function, cell growth and normal metabolism.
With modern diets being so high in pro-inflammatory omega 6’s (and we now know most modern diseases stem from inflammation) it is essential you get enough omega 3s.
It is especially important to take high doses of fish oil if you have increased risk of a heart, joint pain, memory problems, alzheimers, eczema and other skin problems.
But you do need to be aware of the importance of buying a quality product that is pure, concentrated, biologically available, non-rancid fish oil, and that what’s on the label matches the content in the capsule. I am very pleased I was able to achieve all of this to a very high standard when I created BePure Three.
Omega 3 from plant seed oil is a type called alpha-linolenic acid (ALA) and is found in flaxseeds, kiwifruit seeds etc.
The problem is ALA needs to be converted by the body to useable forms of Omega 3 – EPA and DHA (as found in fish oils, which have already been converted by the host fish).
Some people have difficulty converting ALA to EPA and DHA and therefore will benefit more from taking a high quality, concentrated, pure fish oil such as BePure Three.
Why not eat fish?
Molecularly distilled and purified, fish oil can have high concentrations of DHA and EPA, at levels that would be difficult to obtain from eating fish.
Unfortunately our oceans are not as clean as they used to be and the risk for mercury contamination is high when eating a lot of fish for concentrated Omega 3 benefits.
Getting your Omega 3’s from a quality, filtered source is possibly a safer option.