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Archive for September, 2016


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Heal your gut & start with the basics.

Posted on: September 13th, 2016 by thealife_admin in No Comments

We are finally starting to hear more and more about how crucial digestive function is for your overall health. This makes me so excited because I know that once you do the work and heal your gut you will be preventing future diseases and building your immune system.

“Evidence now shows that the types of food that you eat will directly determine the levels of good bacteria in your gut”.

When you have a damaged gut lining (AKA ‘leaky gut’) one of the first symptoms is a rise in food intolerances. If the primary cause is not addressed, immune abnormalities will follow which can eventually lead to autoimmune diseases and other health issues.

If your digestion and health need some love, start with these basics. Start with an unprocessed (no packeted foods), nutrient dense (lots of plants!) diet.

THEN ON TOP OF THAT, DO THESE STEPS FOR AT LEAST 30 DAYS AND SEE IF YOUR SYMPTOMS IMPROVE

1. FERMENTED FOODS

The best and most natural form of probiotics! An easy and delicious way to combine good bacteria with every meal. (I have some sort of fermented food with each meal) These include:
* Yoghurt
* Sauerkraut or Kimchi
* Kefir
* Miso
* Tempeh
* Kombucha

2. TAKE A PROBIOTIC

Repopulate your gut with good bacteria to create a strong immune system! This is necessary if your digestive system is weak or has been compromised from medications like antibiotics or acute illness. I recommend a high quality probiotic, (so no Yakult..) The diverse strains of beneficial probiotic bacteria the better. I personally use Ultra Flora Restore by Metagenics or an Inner health plus.

3. CHEW! CHEW! CHEW!

Help your digestive system out a little! I recommend chewing each mouthful 20 times. I think if everyone implemented this one tip alone many digestive problems would not be so prevalent.
Your saliva is full of good enzymes has to mix with the food in order to break it down. The enzymes are also needed to mix with your food in order to extract vital nutrients.

4. DON’T DRINK DURING MEAL TIMES

This dilutes your vital gastric enzymes and Hydrochloric acid in your stomach which you need to break down your food. Especially if you notice you don’t digest your food well, don’t drink between bites.

If your digestion and health need some love, start with these basics.

5. REDUCE DAILY STRESS

Commit to a daily de-stressing activity, like a simple morning ritual of breathing or meditation and always eat in a calm environment. When you are in a high stress state rushing around and eating you are putting your body and digestion in a state of high alert and conservation which will promote fat storage. (Hell no!)

6. ELIMINATE INFLAMMATORY FOODS

Think you might have a developed a food intolerance but can’t quite narrow it down? Food intolerances are a sign of leaky gut. I suggest you test suspect foods by eliminating them for 3 weeks. When you re-introduce the food after removing it from you diet you will get an exaggerated response which will tell you if that food is inflammatory for you. The most common suspects are; wheat, dairy, soy, eggs, and corn.

In good health, 

Dr. Angela Baklis
Osteopath

6 hacks to moving your body by changing your environment.

Posted on: September 13th, 2016 by thealife_admin in No Comments

Most people today spend the majority of their time in a day a SITTING, STANDING and LYING DOWN. No surprises there..How dynamic are you through out your day?

Have you heard of ‘Flaccid Fin Syndrome’ of Orcas in captivity at SeaWorld? You may notice if you have seen Blackfish (I highly recommend this documentary) or even Free Willy, the captive Orca develops a fold in the top fin. Experts say this is because of circular swimming, resting at the surface much of the time so gravity takes over (no deep sea diving possible) and the warmer water in the tanks The point is, this occurs only in Orcas in captivity because they have had to adapt to their environment.

This is why humans adapt by using modern day gadgets and technologies to support our bodies and thus limit our movement- ie. chairs, shoes, pillows, cars, trolleys and lower back supports. Our spine, bones, fascia and muscles will alter to the demand needed.

“If you exercise an hour a day, seven days a week, your total movement time equals a whopping 420 minutes out of a possible 10,080, or about 4% of all time spent. ” Katy Bowman

So what are you doing with the other 96% of your time?

First of all, I recommend you try to catch yourself when you are in one position more than 10 minutes. I like to cycle through a few different positions to keep moving. Just look at young children sitting, they can teach us perfectly about natural movement.

So here are my top suggestions;

1. Learning to squat is a great position to master as it is beneficial for your ankles, knees and hip joints. Start with a few minutes every day.
2. Get a standing workstation (but not in heels…) – you really can’t be sitting all day. One that can flip between the two is best.
3. Make your workstation dynamic. Move things around periodically so you don’t get used to moving in just one direction.
4. Go barefoot as much as possible, shoes are like what a tank is for an Ocra. You will need to ease into this one slowly. (Massaging the foot with a spikey ball is a great way to get your joints loosened up again.)
5. Get your walk nutrition every day (not on a treadmill) Aim for at least 4-5 kilometers, but you don’t have to do it all at once.
6. Don’t sit on your couch! (Especially after you have been sitting all day). Put a rug on the floor and get your body used to it. You may need to use a cushion to start with.

You will start to feel your hips and lower back free up once you implement these daily habits consistently. For the next 30 days just move your body as opposed to focusing on exercise and let me know how you go!

 

In good health,
Dr. Angela Baklis
(Osteopath)

Bone Broth. My liquid gold explained.

Posted on: September 12th, 2016 by thealife_admin in No Comments

Bone broth is a labor of love, inexpensive &  it can be stored in your freezer and it has impressive culinary uses!

I suggest making a big batch (I used a pot at 16 litres). You can store what you won’t be using immediately in the freezer. I even put some in ice-cube trays to saute veggies.

Before we get into the “how to” check out the amazing benefits:

Ok , Let’s get started..

INGREDIENTS
500 grams of organic marrow bones
2 whole onions
4 stalks of celery
2-4 cloves of garlic
2 tablespoons of apple cider vinegar (helps maximize the nutrient content)
Slice of Kombu (seaweed)
Fresh Ginger (about half the size of your thumb)
2 Carrots
10-12 litres of filtered water

STEP 1.

Peel the garlic and onions. Cut onions into halves. Squash your garlic cloves open. Chop the carrots and celery into chunks.

STEP 2.

Places all veggies and bones into pot.

STEP 3.

Fill the pot up about 4/5 full with filtered water.

STEP 4.

Put the pot on the stove and bring to the boil. Once boiled, let it simmer for 12 to 36 hrs. The longer you leave it on to simmer the more potent and gelatinous your broth will be. Keep checking on it to assure it won’t boiled down to just the veggies and bones.

STEP 5.

After the simmer process, the liquid should be fairly thick. Ideally the same texture as olive oil. Using a strainer, strain the broth into a bowl/s.

STEP 6.

Once all the broth is in a bowl, place it in the fridge to let them settle overnight.

STEP 7.

After the broth has settled, there should be a thick yellow layer of fat sitting on top of the broth. Scrape it off and discard or place into a small jar. The layer of fat (also known as ghee) makes for a great and flavoursome cooking oil. Though I suggest not to keep the ghee for more than 10 days

Voila! You have just made bone broth! Now pat yourself on the back! It’s quite a process but when made with patience and love, you have yourself a delicious batch of broth that can be used for soups, stews, sauteing veggies or even a substitute for your morning coffee.

Good luck making your batch of bone broth at home!

 

In good health,
Dr. Angela Baklis
(Osteopath)


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