Good start = job half done!

I take this approach to my health and start my days with:

1.   10 min mind-training exercise

2.   20 min body training exercise

3.   Good breakfast

Even as a wellness coach I have made a bad choice causing a dent in the shield that is protecting my health? My breakfast!

You probably also have experienced it, going to a healthy café and getting a nice green breakfast bowl with kale, spinach, seeds and two poached eggs deliciously running on your toast. Many of us are scared of gluten, but this time I want to bring up the biggest of Australia’s beasts. No, not a great white shark. Australia’s number one killer is a different kind of animal: fatty deposits inside the coronary arteries that cause heart attacks.

DR. Roberts * in his editorial “It’s the cholesterol, Stupid” argues that there is only one true risk factor for coronary heart disease: cholesterol. ( *Dr. Roberts is the Executive Director of Baylor Heart and Vascular Institute and long-time Editor in Chief of the American Journal of Cardiology. )

So how much cholesterol are we getting in our daily diets? I love bringing numbers and data :

It looks like my healthy breakfast was not that healthy after all, especially if it’s repeated on a daily basis. Dr. Michael Greger talks about eggs and the effects of cholesterol on our bodies drawing on established facts and further research about nutrition.

If you think you have seen a picture of cholesterol before, look closer and read what this research suggests:

An egg anyone?

( An egg or two a week it’s ok as long as you don’t eat other sources of cholesterol daily and eat lots of greens)

Paleo diet results – only time will show!

Now, as promised, I will touch on the Paleo diet. Please don’t get me wrong, it delivers results: people lose weight, eat healthier because they skip processed food and eat more vegetables, but at what cost in the longer term?

The longest study done in nutrition history very clearly indicates a correlation between animal protein and cancer. The China study examined the relationship between consumption of animal products and chronic illness such as coronary heart disease, diabetes, breast cancer, prostate cancer and bowel cancer.

The China study book is an investment in your knowledge, wellbeing accountability when making (wise if not fashionable) food choices, plus it would make a great present for anyone you hope to have around and in good health (and wellbeing) for a very long time.

Here my aggregate data and a short summary the book. The graph below shows how illness incidences increase with animal fats and animal protein (including milk) consumption and this is shown in the research from many countries.

Now you’ve a choice to make: to go with the latest nutritional trends or the hard real facts?

My personal choice is to eat a good steak (with lots of greens) once or twice a month, just because I don’t want to pop my vitamin B12 as a pill. (Studies show how a deficiency in vitamin B12 relates to a risk of cognitive decline). I therefore never ask my clients to give up meat, but often suggest they cut down on quantity before making further changes step by step.

And last but not least I will have to mention WINE! Perhaps some of you don’t drink at all and some others just LOVE it. Myself, I come somewhere in between 😉

First and foremost – quantity is very important. Harvard school of public health says “if only we limited ourselves to one drink a day we wouldn’t need so many cardiologists, liver specialists, mental health professionals. “

Yes, moderate drinking (especially red wine) is acclaimed for lowering heart attacks. But this study found that moderate drinking increases Breast cancer in women and male colorectal cancer. Decisions, decisions…

Don’t use the excuse that it’s good for your heart to have a glass of wine. Have one because you have an occasion. As soon as you start giving yourself presumed benefits for consumption, the more your subconscious mind will allow you to indulge!

And remember that alcohol’s ability to cloud judgment is legendary, and it also can disrupt sleep. Test after test I perform on my clients show how alcohol consumption affects of recovery during sleep. Again, I never ask people to quit drinking, just to cut down and whatever other steps we choose. Clients say it makes for a sustainable change when they finally can feel the difference after cutting down on alcohol. And if you find that you need a glass of wine to settle your nerves after a busy day, just remember it works just like a pill: it numbs your nervous system, but doesn’t build your resilience to deal with life’s demands!

So watch what you bite or it will bite you back! I think I’ve given you enough food for thought for another month, especially in nutritional choices. If you have any questions get in touch!

Yours in wellness

Gitana