Cardea Integrated Health.

25/06/2024

Don’t get me wrong, I LOVE my morning . But is it good for my ?

Well, according to a growing body of research, there is evidence that your morning caffeine hit may positively influence your – gut bacteria – leading to better overall and even a longer life.

A 2023 study published in the journal ‘Nutrients’ showed the richness of the microbiome to be higher with regular coffee drinkers, who had increased numbers of the helpful Alistipes and Faecalibacterium types (thought to have preventative effects against liver fibrosis and cardiovascular illness), and lower levels of the harmful Erysipelatoclostridium, which causes gut problems.

Coffee also contains plant compounds called , a category of compounds naturally found in plant foods that act as an anti-inflammatory antioxidant. According to the researchers, these can help reduce the risk of cancer by neutralising harmful free radicals, the chemicals that damage cells.

But there is a catch to these healthy gut guys. You will need to consider ditching the milk and going naked (black). Milk of any kind has been shown to impede the absorption of polyphenols. So, while you still get your soothing morning hit, you could be limiting some of the health benefits of caffeine.

As always, find a good local (to you) organic option.

19/06/2024

Think creatine is for gym junkies and roid raiders? Think again.

Creatine is one of the most researched suppliments available. Historically, the perception has been that it's used for athletic and physical performance, and only by healthy fit people wanting to get bigger and faster.

Well, there are many additional health benefits physically, psychologically, and biologically and can aid in the reduced risk of illness and disease.

Don't take some social media numptys word for it. Take a look at this evidence based information.

https://www.bulletproof.com/supplement-articles/dietary-supplements/creatine-benefits/

13/03/2024

Let’s be honest, is bloody hard. Especially when we have been doing the same things over and over for most of our lives, we have competing demands, like kids, maintaining a household, work, and relationships.

When we think about making sustainable change, especially when it is linked to and outcomes, many people don’t really consider all “sides” in a complete way.

Instead, we often do what we think we “should” do, avoid doing things we don’t feel like (or like) doing, (we find the path of least resistance = Human laziness principle) or just feel confused or overwhelmed and give up (or revert back to what is safe, comfortable and familiar) thinking about it at all.

The theory of decisional balance allows us to dig deeper into the meaning of what we are trying to alter or achieve. What are the Pro’s and Con’s of achieving or not achieving the things we set out to achieve.

Take a look at the DB table and consider some things in your life that may be holding you back or goals that you just can't seem to crack. Reach out to us for a chat around what more you could be doing.

25/02/2024

As a health and lifestyle providing guidance to people around their personal and journeys to achieve their goals and break down barriers holding them back, I am responsible for making sure I give the most up to date, , and functional information.

Gurus, like , keep me challenged and thinking. I had the pleasure of seeing him live last night talking about the body mind contract, amongst other things. Highly recommend following him and getting onto his podcasts.

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25/06/2023

Enhancing my culinary skills with different cuisines and flavours has helped keep our meals interesting and varied. An added benefit has been exposing our 6-year-old daughter to different flavours and cultures as we try to navigate how to create healthy behaviours and awareness.

On our recent visit to Thailand, we had an opportunity to do a traditional cooking class with Thai locals using local organic produce.

Knowing what goes into our foods and where/how it is grown gives us comfort. Skills we take back home to our kitchen and herb garden. 

I encourage you to play and experiment in the kitchen🔪. Learn more recipes from different cultures and keep it seasonal.

I spent my entire childhood on a farm producing grass fed livestock and seasonal fruit 🍎 and veggies🥕, giving me a strong understanding of whole foods and health.

I encourage you to find a great local organic and grass fed grower 🚜 with seasonal produce near you. Even go visit their farm if you have the opportunity, and take your kids if you have them.

24/06/2023

Food labels can be deceiving and misleading. If you must eat foods that are contained in packaging, a simple approach is to ignore health claims on the front of packets and do your research on the listed ingredients.

Food marketing is designed to lure us into buying the product using sneaky claims or terms like; organic, no added or low sugar, light, natural, low calorie, low fat, low carb.

Ingrediants are listed by quantity with highest amounts first. Try looking for products that list whole foods as the first 3-4 ingredients and be skeptical of foods with long lists of ingredients.

Be aware of serving sizes listed on packaging. Manufacturers often list a much smaller amount than what most people consume in one setting. It can deceive us into thinking that the food has fewer calories and less sugar.

Sugar goes by various names — many of which you may not recognize. These include cane sugar, invert sugar, corn sweetener, dextran, molasses, malt syrup, maltose, and evaporated cane juice.

IRGNORE HEALTH STAR RATINGS. these are not an accurate representation of healthy food. These rates are calculated using a mathematical algorithm. The rating system is also not a mandatory requirement on packed foods. Manufactures also choose which items calculate the best star rating to market more effectively.

23/06/2023

Lectins are defence compounds plants use to avoid being eaten. They're found in most plant and animal based foods.

We know lectin based foods are host to many essential vitamins and minerals we need, so we do need to consume these foods. We also know that a diet free of lectins is not achieveable.

These sneaky little proteins have been centre to alot of health based debate. Some health specialists tell us they are antinutrients that inhibit our ability to absorb essential minerals and could be linked to autoimmune disease and gut issues. While others say they are an antioxidant which supports cell health & slows down carbohydrate absorbtion reducing blood sugar spikes. So what do we believe and how do we manage lectin intake?

While the health experts continue this debate we can do some simple things to reduce lectin intake without eliminating high lectin foods.

-Cooking foods at high wet heat (such as boiling or steaming) breaks down lectin in the food reducing the amount.

-Pressure cooking can eliminate or force lectins out of certain foods.

-Soaking foods for several hours also aids in breaking down the lectin barrer in plant based foods.

-Removing the hull, peel, seeds and rind from the foods. Seeds and peel contain the highest amounts of lectins.

Fermenting foods creates good bacteria which aids in breaking down lectin. It's also really great for your gut health.

Suggested further reading and reference. Dr Steven Gundry. The plant paradox.

28/09/2022

LETS TALK ABOUT POO- How can the health of our gut microbiome impact our risk of mental ill health?

So, let’s have a little look at how what we eat, and the health of our gut microbiome can increase our risk of mental ill health. The health of our gut microbiome can have a huge influence on our health risk factors both physically and psychologically.

A recent article released by Queensland Health discussed how poor gut health can impact our mental health risk factors. When things go wrong in our gut, there is evidence to show that it can impact mood and has been linked to anxiety and depression.

A healthy gut is usually functioning properly when you have a bowel movement one to two times daily that is well-formed and easy to pass. These daily bowel movements should be free of symptoms like diarrhea, constipation, and loose stools.

But how do I know if my gut microbiome is healthy?
There are a range of factors that can hurt these little guys. Many parts of modern life can affect your gut microbiome, including high stress levels, too little sleep, eating a Western diet high in processed and high sugar foods and taking antibiotics.

Research in this area has found links between poor gut health and various health risk factors and disease: suppressed immune system,
mental health disorders, autoimmune diseases,
endocrine disorders, gastrointestinal disorders, cardiovascular disease, various cancers.

But there are some warning signs letting you know whether your gut and the critters inside it are happy or not.
Upset stomach,
High sugar diet,
Mood issues,
Unintentional weight changes,
Sleep disturbances or constant fatigue,
Skin irritation,
Autoimmune conditions,
Food intolerances

What can you do to keep your microbes healthy?
It may sound all doom and gloom for these little gut guys, but there is light at the end of the colon! There are some simple things we can do to help our gut create a homely environment for microbes.

What we eat and how we live our lives is key in helping your gut health. There are a range of healthy food options and lifestyle behaviours that can help change the environment of the gut such as:
Regular exercise.
Meditation, relaxation.
Get into nature.
Healthy eating.
The right amount of sleep.
A good gut health supporting supplement.
Limit medications, where able and safe to do so.

So why wait until you experience any of these symptoms or, worse case one of the nasty diseases that could result from an unhealthy gut.

There are at least as many ‘bugs’ living in you as the number of cells in your body, maybe more. You could say that you’re made up of at least half bug.

22/12/2020

For the most part, humans want to be as healthy as they can be. We hit google for the best information about health and nutrition only to realize that there is so much conflicting information from 'reputable' sources available, that we end up down a rabbit hole of data becoming more confused about who to listen to. Then we might turn to social media sources which lead us down the garden path of opinions and self-interest.

So how can we find reputable, evidence based and understandable information around nutrition? As we move into the new year resolution season, we thought this article may help navigate through the barrage of nutritional advice to help you make more informed decisions about how to approach your health and wellbeing goals, and achieve sustainable outcomes.

NB- Remember, creating good health is about more than just what you eat. Also consider the environmental, psychosocial, physical, social and psychological determinates of health. The Cardea team has some useful information about these factors you can refer to. #

Keep in mind these realities about dietary research.

28/11/2020

Achieving good is not a straight flat sign-posted highway with reliable navigation to a final destination. It's an unknown meandering dirt road full of potholes, obstacles and blind corners with no end in site, that requires us to continuously react, adjust and respond to unexpected changes, challenges, undulations, sharp corners, loose gravel and wild animals.

When it comes to reaching our and goals, we quite often put the cart before the horse. We act before we plan. But achieving health goals requires planning, knowledge of what you want and why you want it, what your challenges and barriers are that may be holding you back or why you haven't achieved (or maintained) your goals previously.

has received strong evidence and support in it's impact on helping people break through the barriers of achieving and maintaining health and lifestyle goals. Holding people and helping them build and .

The growing field of health and wellness coaching uses motivational techniques and positive psychology to offer people individualized support as they work to achieve their health goals.

27/10/2020

External environments and other people don't make you feel a certain way.

The experiences we have over our lives from a very early age and into adulthood influence and shape our coping abilities, resiliance and perceptions. Be they positive or negative. Call them shadows, wounds, trauama, suffering, damage, baggage etc. Regardless of the name we label them, it is up to us as individuals to create awareness around these, then act.

The way we OWN OUR S**T will directly impact how the environment we live in and the relationships we have are approached and managed.

Face your fears in some way, no matter how big and scary they may seem...... The smallest steps we take towards this can have a huge life altering impact over time if we commit to it, find our purpose and why, surround ourselves with loved ones and be held accountable.

22/10/2020

It takes 21 days to make or break a habit? Fact or misinterpreted myth?

As a health coach who places a huge focus on health behaviors and habit formation, I love improving my awareness and knowledge of what really does work, what the evidence says and how best to approach this topic with various clients. It really isn't a one rule fits all.

Each individual will have their own unique challenges and barriers, yet I remember as my business progressed and I began learning more about habit formation and behavior change, that the 21 day concept seemed to be a well known hard and fast rule.

I wondered where this rule had originated from. Who is the founder of this concept and how did they come up with this? 🕵️‍♂️

What is your opinion or experience on the 21 day concept and the formation/modification of habits and behaviors? (health based or general)🤯

https://jamesclear.com/new-habit
SEE ARTICLE HERE ☝️

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