At the beginning of January I set myself 3 goals with the aim of testing I guess whether changing 3 relatively simple things on a regular basis could make a difference to my health.  Like busy women everywhere, the intentions are generally good but our level of multitasking often doesn’t extend to our own health and wellbeing, at least not on a regular basis.  I hear women all the time setting goals to ‘go to the gym’ and to ‘lose 5kg’ and starting this diet and that diet and yet rarely do they report back with successful results, mostly because day to day life takes over and within a couple of days or weeks their goals were pushed to the back of the wardrobe with their runners!

The end of last year was particularly busy for me so I will also admit to losing the plot with regards to diet and exercise.  However with some time off in January to reflect on what I wanted, it was time to get back the good habits for a new year.  I knew that when I went back to work things would again be crazy so the goals had to be achievable and this is what I came up with.

For at least 5 days a week I would:

1. Exercise for 45minutes – this would begin with walking
2. Eliminate breads and sugars ( I was feeling bloated and had gained a couple of kilos on my stomach)
3. Drink a green smoothie or similar alkalising ‘green’ based drink for nutritional, alkalising and detoxifying purposes.

Week 1 – all 3 were done successfully and the walking developed into some running.

Week 2- despite rain and heat the exercise continued and I added in some weights and punching bag work.  On my 2 days off I did have a couple of biscuits and some red licorice I remember but I enjoyed it and didn’t feel guilty because I was only sugar free for 5 days not every day so I didn’t feel I was missing out.

Week 3 – back to work part time and things instantly got tougher, not because I didn’t have as much time, although that was true, it was because I was no longer focussed just on my challenge and there were other priorities.  The key was designating my exercise days at the start of the week, not deciding on the day and always getting it out of the way first thing in the morning – if it didn’t happen then, it didn’t happen!  By then the habit of the green drink was well established and I actually enjoyed it each morning.

Week 4 – OK exercise only happened 3 times and I did succumb to some caramel slice twice more than I should of but hey, in the big picture I was getting plenty of healthy foods in too.

So did it make any difference?

• My energy levels and sleeping patterns have definitely improved.
• My stomach is much flatter, my digestion and bowel function back to normal.
• I lost 1.5 kgs but more importantly I reduced my body fat (nearly 2%) and my biological age using a Bioimpedance machine to accurately measure body composition.

The good news is that these 3 fairly simple and easy things done on a regular basis can make a significant and positive difference to our overall health and wellbeing and I believe anyone could do them.  For those who are doing more, fantastic but this challenge is for those who need a place to start, a plan to commit to, a new beginning.  Keep the goals achievable, don’t put too much pressure on yourself and know that whatever you do on any given day is better than nothing and a positive choice towards better health and energy.  Let me know how you go on your 30 Day Renew You Challenge!

Feel free to have a look an my earlier blog on the challenge….

Yours in Wellness

Simone

Our hormones have a major influence of our lives and as women we know too well how our hormones can affect our mood and energy…..but how many of us really understand how important hormones are for health and wellbeing?

Although many of us have been told otherwise, premenstrual syndrome (PMS) is NOT a natural part of being a woman and something we have to put up with every month for 40 years of our life!

In Australia, it is estimated that up to 70% of women experience PMS at some point in their life, with 17% of women suffering the most severe form of PMS known as premenstrual dysphoric disorder (PMDD).  PMS encompasses a broad range of symptoms commonly experienced in the last week or two of the menstrual cycle.  Common symptoms include – mood swings, bloating, breast tenderness, headaches, cravings, fatigue, skin breakouts, increased appetite, painful periods and so on.  These symptoms can be worse if you are already under stress and can easily affect the quality of your already very busy life.  This collection of physical and emotional symptoms is not a disease as such but a sign that your reproductive system is out of balance.  More serious signs of imbalance are endometriosis, fibroids, polycystic ovarian syndrome and irregular or no cycle at all.  These imbalances can also involve the thyroid gland and the adrenals.  Although synthetic hormones such as those in the oral contraceptive pill may offer some relief in a percentage of patients, these drugs provide only a bandaid approach as they do not correct the underlying imbalance which is likely to return when you eventually go off the Pill.  Creating a balanced monthly cycle can be achieved with simple diet and lifestyle changes and by using the right natural medicines which don’t suppress, stimulate of manipulate your system but instead strengthen, tonify and balance, promoting normal function.

Herbal Medicines

There are many herbs that have been used traditionally for PMS and been shown to be effective in clinical trials.  One of these is Vitex agnus-castus, also known as chaste tree.  Vitex can help with many of the common symptoms of PMS such as breast tenderness, bloating, irritability and depression and can also regulate irregular periods.  Dosage is important however and it is best prescribed by a practitioner so the appropriate dose for your condition can be ascertained.

Herbalists will often use hormone balancing herbs in conjunction with herbs to support the liver, nervous system and possibly the thyroid as these are all involved in hormone balance.  A herbal formulation that has been prescribed specifically for you will always be more effective.

Nutritional Medicine

There are many vitamins, minerals and trace elements that play an essential role in hormone balance.  Vitamin B6 is important for progesterone production and the nervous system and Vitamin E is important for regulation of oestrogen levels.

Women are commonly low in the water soluble B-vitamin group which can impair our tolerance to stress.  Zinc is key for both male and female fertility and is also a common deficiency today.  Chronic period pain and cramping can be an indication of low magnesium which relaxes nerve and muscle tissue.  A tablet combining calcium and magnesium taken in appropriate doses will often significantly improve period pain.  Evening primrose oil capsules have also known to assist with PMS symptoms and period pain.

Lifestyle factors for hormone balance

•  Avoid caffeine, salt, alcohol, chocolate, saturated fats and sugar (especially in the days leading up to your period) as these foods will worsen PMS symptoms.
• Consume a diet high in fibre, fruits and vegetables, essential fatty acids (omega 3) and lean protein sources.
• Drink at least 1-2 litres of purified water a day.
• Keep active.
• Maintain a healthy weight (fat tissue produces more oestrogen which can upset balance if in excess).
• Don’t smoke.
• Eliminate food that can contribute to hormone imbalance such as non-organic chicken, sugar and white flour and refined carbohydrates.
• Manage stress levels with exercise, relaxation etc.

Finally, if hormonal imbalance is affecting your quality of life or that of your relationship or family, make sure you get some help…most symptoms can be effectively reduced or eliminated in 1-3 months.

Yours in Wellness

Simone

Want to give your child the best possible start in life?

 Learn of ways to improve and optimise your reproductive health?

 Overcome health issues or fertility problems that may be affecting your ability to conceive?

 Although the process of making babies is a relatively simple one, it is not necessarily straightforward for many.  Unfortunately there is a rising rate of health problems in Australia related to fertility, pregnancy, birth and our children’s health.

•  
• One couple in six is infertile.
•  One woman in five will suffer a miscarriage.
•  One baby in ten will be born prematurely.
•  One child in thirty is born with a congenital defect.
• At least one child in every 10 suffers from learning or behavioural difficulties and one child in five suffers from asthma.

 This is thought to be greatly influenced by many lifestyle issues – pollution, depleted soils, high levels of stress, frequent medicine usage, chemicals in our foods and water, inadequate diets, over eating of sugars and processed foods, heavy metal toxicity, rising rates of obesity, caffeine, alcohol – all leading to poorer overall health and therefore poorer reproductive health.  In addition we have male fertility rates falling with normal sperm parameters decreasing by 50% in just the last 50 years and of course many woman suffer from conditions such as endometriosis, PCOS, fibroids and often irregular cycles all of which can make having a baby a challenge.

 The good news is, and Yes there is good news, is that there is much that we can do to minimise these effects and optimise our reproductive health and its called preconception care.

Preconception Health Careis about maximising your overall health and wellbeing as well as your reproductive health.  This has been shown to profoundly improve your chances of a healthy, successful conception, pregnancy, birth and baby.  The program is designed to support you and your partner whether you just want your baby to have the best start in life or if you need guidance and assistance with a fertility issue.  Where there is a fertility problem, a holistic approach is used to explore its origins and natural therapies are used to assist healing and normal reproductive functioning. 

Preconception care is about taking a minimum of four months to get you and you partner into a state of optimal reproductive health before you conceive in order to reduce the chance of something going wrong and optimise the health of the developing embryo.  The instant the egg and the sperm come together, the inevitable blueprint is formed for the future development of that baby.

 Benefits of Preconception Health Care:

• Increased fertility for couples of all ages.
• Increased chance of healthy conception, pregnancy and birth
• Reduced risk of miscarriage and premature birth.
• Decreased occurrence of common pregnancy complaints.
• A successful alternative to assisted reproductive programs for many fertility problems.
• Improve the success rate of IVF.
• Increased chance of natural, intervention free birth.
• Reduced risk of post-natal depression.
• Successful and long term breast feeding.
• Children that are healthy, intelligent, well-balanced, happy and bright.

 Conceiving a child is a very special, though often unconscious event with many couples spending more time planning to buy a house than planning to have a baby!   If you are planning to have a child then the methods and understanding which you will gain from these types of programs will enrich your whole experience and be able to be applied throughout your fertile life for both conscious conception and natural contraception after the birth.

Its day 3 of my 30 day challenge and I am lying in bed listening to the welcomed rain , while dwelling on the fact I have committed to 45 minutes of exercise today.  Of course I could wait until ‘later’ but  later never seems to happen these days.  Exercise for me must happen first thing before I get distracted with day to day stuff! As I procrastinate into my home made quilt I ponder on where does motivation really come from… no doubt sports physiologists, coaches and Anthony Robbins could all provide an answer.  In psychology motivation is defined as the process that initiates, guides and maintains goal orientated behaviours, the desire to achieve a goal and the energy to work towards it which I completely get.  What it is, I understand, how to get it or where to find it is another thing!

Most of us can set the goal and have the desire to achieve it but hoping to get fit and healthy is as far as it gets.  It is easier sometimes to live in a favourite world of mine, the world of Coulda-Shouda.  In the wisdom of my 45 years (and the reality of trying, failing, trying, failing) I have finally come to the conclusion that action must first take place!  Mind blowing isn’t it, you actually have to go to the gym and work out not just get the membership, you actually have to get on the treadmill not just hire it, you actually have to get out of bed not just think about it!  A late learner I may be but I now realise that unlike good things, motivation does not come to those who wait – you must first take action, even if it is just the first step and you will feel one step closer to your goal.

The last 2 days I have definitely not felt like getting up and exercising, after all I am on holidays and the weather has not been conducive to waking alert and bounding out of bed right?  However the second lesson I have learnt is that there is never a perfect time to set a new goal and that there will always be distractions to convince us otherwise that our procrastination was justified.  That little voice in your head will always be there to tell you it can wait until tomorrow when it is cooler or it will be easier when the kids go back to school or that it is ok to miss your walk today because you are not feeling well. This voice is on our side but is also focussed on keeping us where we are, keeping us in our comfort zone and like it or not it is outside this zone that the rewards are waiting.

So today was day 3 and my walk turned into a run.  It didn’t feel great but it did feel better.  I know that whatever I do is better than doing nothing and that while some days I will just be going through the motions, on other days I will feel the endorphins.  I have set many goals over the years, some in sand, some in concrete and while many have not yet been reached my third lesson I have learnt is that we need to take the time to recognise the goals we have reached, the small things we have achieved and to keep trying.  There is no limit to the number of times you can try to give up smoking, or try to lose weight or try to give up sugar.  The key is to take action, any action, maintain the action consistently no matter how you feel and then the motivation will come, then it will feel easier, who knows I may even be able to smile while running!

OK, its been a wonderful couple of weeks of no schedule, sleeping in, time with the family and eating freely but I am now feeling the effects! Although not a fan of new years resolutions, as this is the main time of the year I have any real time off, I do like to use it to identify what I want to achieve with regards to my health, what I need to do and then set some small but achievable goals to make sure it happens!  Sounds good in theory right? 

The first step is to face the facts….I have gained a couple of kilos which have gone straight to my stomach, my digestion is playing up, there is some hormonal irregularity and the latest cellular health analysis I have just done on myself indicates my fat to muscle ratio has ‘slipped’ and my biological age has increased significantly from where it was.  A Cellular Health Analysis using a bio-impedance machine is the most accurate way to measure body composition,  how healthy you are on the inside, at a cellular level, and also how well you are ageing from a cellular perspective.  Given all disease starts with degeneration at a cellular level it is a good way of tracking your health.  Having just turned 45 it is also going to take more effort on my behalf to maintain my metabolism and body composition at a healthy level and in doing so I can positively influence my energy levels, hormones, fat burning capability and so on.  In the past I have been able to keep my biological age at least 5 years younger than my chronological age but it has snuck up and I am keen to reduce it again.

So what is the plan….well knowing myself I need to keep it simple, start with achievable goals and then gradually up the ante as the new habits take hold.  Week One starts today and my focus is:

1. To do 45 minutes of exercise (walking & punching bag work to start with)
2. To drink a green superfood juice daily (alkalising, nutrient rich, detoxifying)
3. Eliminate sugar and bread

I have done all these things before but not consistently so the goals is 5 times a week to start with.  I will record what I do daily to encourage accountability and reassess the goals each week.

Feel free to do this with me!  I will be posting updates on Facebook (facebook.com/CentreforWellness) as well as some tips for enhancing nutrition, making food choices and effective clinical detoxification so let me know how you are going or if you need some help.

Here’s to a fabulous 2012!

Simone Morley

I am sitting at Brisbane Airport awaiting my flight back to Melbourne after doing an amazing 5 days of training to upgrade and advance my skills in Iridology and Physiography.

In what I hear you say!  Did you know that your iris (the coloured part of your eye) is a blueprint that reflects the genetic makeup of your parents, grandparents and great grandparents?  No iris is the same and it is even more accurate than a fingerprint in identifying us.

The colour, structure and patterns or signs in your eyes reveal information on your genetic strengths and weaknesses, your predisposition to specific health conditions and can help in assessing why you have the symptoms you have now and how best to treat them.  For example there are a number of signs in the eye that can indicate a potential for cardiovascular issues.  This doesn’t mean you will develop the condition but that it is a nurture point or organ that should be looked after and preventative measures taken.  Another example is chronic constipation – there are a number of physical and emotional factors that could cause or contribute to this condition – the iris will help to point these out.

Its not only our eyes that can tell a story….our posture, face shape, mouth, ears, nose, nails and hands and feet can all help to tell a story about our current state of health and future health!  This is known as Physiography!   Ever wondered what those lines on your forehead or the shape of your fingers or nails actually mean?  Come and talk to us!

Yours In Wellness

Simone

**The Centre for Wellness offers Iris Analysis consultations, photos and reports.

Naturopath, Natural Therapist, Naturopathic Physician, Osteopath, Chiropractor, Massage Therapist, Homeopath, Acupuncturist, and the list goes on and on………so how do you find the right one for you? 

I think what is important to know is that there is no shortage of alternative health practitioners – the privately run colleges make sure of that!  With little regulation and an educational industry driven by money, there are hundreds of new graduates every year ready to hang their shingle and start practising.  So here are some tips to help find the right one for you.

1.  Experience is one of the first things I look for, particularly clinical experience.  Knowledge and theory are wonderful but making the successful transition to applying it practically takes time and practise, especially if you are looking for results.
2. Look for accreditation by an industry professional body such as ANTA (Australian Natural Therapists Association) so at least you know the qualifications are recognised, professional insurance is in place and you have more chance of being able to claim your consultation with private health cover.
3. Price is difficult to comment on as the reality is the better practitioners will charge more.  However they will also generally offer better value, service and guarantee results.
4. Promotion of wellness generally across all aspects of life with advice and treatment not just centred on supplements and products.  The aim should be long term wellness not just a bandaid approach to treating symptoms.

Its also important to remember that your natural therapist is going to take a holistic approach and not just treat your symptoms so it is not realistic to expect all the answers in one visit and your program is likely to involve some time  depending on the condition.  A ‘guessimate’ in many chronic conditions is 3 months plus another month for every year you have had the condition.  You should also be prepared to be asked to make some dietary and lifestyle changes!  If you are after a quick fix or miracle cure overnight you should probably rethink spending the money!

I understand time and money are two commodities that are often lacking in our lives today but I also wonder if we need to start re-examining the difference between value and cost?  The cost of our ‘healthcare’ system (perhaps more accurately a sickcare system) is well reported with many experts claiming we wont be able to afford a Medicare (free health) system in the next 5 to 10 years.  I wonder what difference it would make if we started to become more pro-health and less anti-sickness, if we didn’t wait until we were actually sick before seeking help, if instead of counting the cost of treatment, we placed more value on preventative measures?  Some research sources state that 95% of today’s major health issues are lifestyle induced – this means they could have been prevented!  We understand the concept of investing money for our long term wealth – but what about investing in our long term health? For many of us our ‘Health Account’ is in the red with few deposits being made and no interest being earned.

Wellness Programs that effectively improve physical and mental health and wellbeing are an investment that will put you back in the black and earn you health promoting interest for the rest of your life!

Here at the Centre for Wellness I understand none of us have money to throw around, but I also know that poor health comes at great cost, to you, your family and the community.  Treating an acute condition will always cost more time and money to fix than a Wellness Program designed to maintain good health.  The Centre for Wellness offers a number of these programs to meet your health and financial needs – you are welcome to call or email to discuss what’s best for you and your family at any time.

Welcome to the beginning of the Wellness Zone Blog!  Where or what is the Wellness Zone I hear you ask?  Well the Wellness Zone is a place we should all be aiming to live in…..a place where we are mentally, physically and emotionally healthy, we are resistant to disease, we are our ideal weight, we cope with the stressors that are thrown at us, we maintain healthy relationships with those around us, have healthy work-life balance and have the energy to lead a vital life and to reach our potential!  Sounds pretty great, yes?  Because outside the Wellness Zone can be a pretty scary place these days…..statistically the odds are against us with 1 in 3 of us likely to develop a chronic disease state such as diabetes or cardiovascular disease, most of us are unhappy with how we feel and look on a regular basis and with low energy, depression, anxiety and ‘stress’ related symptoms all becoming increasingly common.

The good news is that YOU actually have the power to significantly influence both how well and for how long YOU live……if you decide to take responsibility for your health and decide to make positive choices and develop daily habits. It doesn’t have to mean turning your life upside down or making a 180 degree change overnight.  Its more about making regular and consistant 5 degree changes and before you know it, perhaps 3 or 6 months down the track, you have actually made a 360 degreee turn a round!  If you are keen to change or improve something about your health then stay tuned as we explore, discover and learn more about ourselves and how to be optimally healthy including topics such as anti-ageing and preventative medicine, men’s and women’s health, natural fertility, stress and mental health while ensuring you get more life in your years and years in your life! 

I look forward to welcoming you into the Wellness Zone and the vital, energetic life you were designed to live!