Orchards Nutrition Centre December Newsletter

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December 2010

Hi Visitor, here is my latest eNewsletter

As we head for the holidays we need to plan not only for a happy, restful Christmas and festive season, but a healthy one too!  Hopefully we can enjoy all the good things that are on offer this year, and somehow escape the evidence that tends to pile on the hips, together with the guilt that seems to stick with it.  It’s perfectly true that planning ahead NOT to put on weight is a whole lot more effective than trying to lose it later. Remember this Christmas - it’s not so much what’s on the table that counts – it’s what’s on the chairs!

Keeping the kilos off

  • Before you sit down to your meal drink a really big glass of water. This will give you a fuller feeling and encourage you to eat smaller portions.
  • “Sample” your food rather than ladling it on in vast quantities. You will be amazed at how eating a smaller amount very slowly has the same effect in terms of feeling full afterwards as a big meal does.  Your brain takes around 20 minutes to register that you’re full anyway, so take it slowly.
  • Have a healthy appetizer before the main meal. A salad or a bowl of soup helps take the edge off your appetite quite successfully so you desire less of the main course.
  • Don't go out to dinner with a ravenous appetite. Eat something (not too much) at least 2-3 hours before you go. This will help keep your blood sugar normal so that you don't feel starved or full when you get there.
  • Make sure you have protein with your meals – it’s a great filler, and doesn’t put on weight the way carbs do.
  • Mum was right – "eat your vegetables" and "chew your food slowly"? These two tips are surprisingly effective. Vegetables have a lot of fibre which fills you up faster and they’re full of vitamins and minerals which satisfies the body’s need for healthy nutrition so you don’t want more than you need. Chewing your food slowly breaks it up thoroughly so that your digestive system can process it more efficiently, and digestive problems are non-existent or at least limited.
  • If indulging in alcohol give your liver a better chance of coping by supplementing with a good multivitamin, lots of buffered vitamin C and a liver detoxing supplement containing milk thistle and dandelion.
  • Lastly, a little bit of activity after a big meal keeps your metabolism going and helps you digest more of the nutrients thus preventing excess food being stored as fat.
  • Assist your loved ones by giving them healthy, organic and wholesome gifts rather than “treat” them with chocolates, baked goods from the store or sugar-loaded drinks that bring on ill health and obesity.

Some supplements you might need during the holiday season:

If you’re planning to rev it up (and even if you’re not) a good liver detox this time of the year is never a bad idea.  Willow Liver Detox will combat over-indulgence or eating the wrong foods. It contains a variety of liver-cleansing herbs and the added probiotics will assist with digestive disorders such as bloating.

If you’re traveling, chances are your diet is not going to be up to standard. Take along an antioxidant-rich superfood such as Green Vibrance or Barley Life. These will supply your daily dose of vitamins, minerals and enzymes and their alkalinizing effect will keep your body from “rusting”.  All that will be missing is some Omega-3 fish oil, an absolute must for absolutely everyone every day.

Most of us are pretty stressed out this time of the year and a good Vitamin B Co or Adrenucleo will help you chill. Buffered Vitamin C such as Enzyme Process Extra C Plus is another daily non-negotiable for all and sundry, and not only during the festive season.

Perhaps you’re having problems with insomnia in which case 5 mg Melatonin 20 minutes before bedtime would be worth a try. Don’t be fooled: You do need your sleep!

If you know any smokers who are trying to quit, please point them in the direction of www.quitsmokingnaturally.co.za where we have a holiday season promotion on Vice-Breaker.

These are just a few of my suggestions however I have attached the latest product list so you can see what else is available. As always my supplement range is carefully chosen and only those of the highest quality get onto this list. If you think you may run out of supplements before January please order asap. Although I will be here during the entire festive season some of my supplement suppliers have already started closing up shop so there are no guarantees I will be able to fill your orders.

For the smokers

In my dealings with smokers interested in using Vice-Breaker to help them quit, I have been amazed time and again to discover how few of them are aware of the health hazards of second hand smoke to those around them. In this respect I am particularly concerned about the children. There are so many studies confirming the dangers to children that I have decided to write a booklet on why and how to quit smoking and I’ll include many of these studies and post the booklet on my website. For the time being here is one of them:

Second-hand Smoke and ADHD

Previous studies have shown that exposure to second-hand smoke during pregnancy is associated with children having ADHD in later years.  Now evidence about the harmful effects of second-hand smoke to growing children has emerged. This was presented in October at an international conference on tobacco and health, in Sydney, Australia by Wendy Max, a professor of health economics at the University of California at San Francisco.  The researchers concluded that children exposed to second-hand smoke have higher rates of ADHD, headaches and stuttering.  The researchers asked parents of children ages 4-11 and 12-15 to complete forms about exposure to cigarette smoke.  They also measured levels of cotinine—a marker of second-hand cigarette smoke—in the children’s blood.  Children exposed to second-hand smoke had double the rate of ADHD (10.6% compared to 4.6%), almost twice the rate of stuttering, and more headaches.

How much more affirmation do we need that smoking kills smokers and harms those around them.  Please quit!  At the very least, don’t allow anyone to smoke in your house and don’t let your child visit homes where there are smokers.  Don’t smoke at all in the family car and if the driver has to have a cigarette, insist that he or she gets out of the car to smoke.

“Having smoking and non-smoking areas is like having peeing and non-peeing areas in a swimming pool” - National Council Against Smoking 


“God gave you a gift of 86 400 seconds today. Have you used one to say “thank you?” - William A. Ward

I am convinced that no one can achieve optimum health without a heavy dose of thankfulness for the positive things in life. No matter what shape you are in, the practice of feeling and articulating gratitude substantially increases happiness. We really should take time out each and every day to recognize and honour the many gifts we enjoy.  Whether it be thankfulness for your family, friends, God, your health, hot running water or the opportunity to live in this country, gratefulness will instantly improve your well-being.  Besides, the universal and powerful Law of Gratitude states very simply, “The more grateful you are for what you have, the more abundance you will attract into your life.”

One of the things on my personal gratitude list is you - I appreciate and honour the fact that I’m able to “talk” to you through this newsletter, and that you honour me by listening, sometimes writing back or phoning me for further advice and giving me the enjoyment of helping you where I can. Thank you for your wonderful support during 2010.

Signing off for 2010

Finally I would like to take this opportunity to wish you and your loved ones a peaceful and restful festive season with family and friends, and although no one will be watching you (particularly round the chocolate box), try to keep it as healthy as you can whilst still having fun, remembering that laughter is still the best medicine.

Before I go: I just know you all love chocolate irrespective of anything I say and since Christmas is around the corner I guess a fun chocolate quote can’t do too much harm!

“Research tells us that fourteen out of any ten individuals like chocolate. Sandra Boynton "Chocolate: The Consuming Passion"

Let the laughter begin!


Lynne Brown

Nutritional Therapist (BSc (Hons) HDE, Dip Clin Nutr)

The Orchards Nutrition Centre - Somerset East

Tel: 042 243 3630

Email: lynne@orchardsnutrition.co.za


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