In today’s episode of Fit and Fabulous, we’re talking all things sleep. Did you know that sleep is one of the main pillars of health? Plus a good sleep habit can help you to loose weight. Plus how to make sure we do get enough (so that we can feel fit and fabulous.)

Everything You Need to Know About Sleep Podcast Episode

We all know that sleep is good for us. Who hasn’t been on the wrong end of someone who hasn’t slept well? I’m like an angry bear who’s slept in an ant’s nest when I don’t get enough. In recent years scientists have discovered what goes on in our brains and bodies whilst we sleep. What they have discovered is fascinated. Dr Zarrin Shaikh, is here to tell us all about sleep.

Circadian Rhythm and Sleep

The “circadian rhythm” is the 24 hour rhythm that our bodies follow. Our brain generates this rhythm.

The Body Repairs Itself During Sleep

Whilst we’re busy snuggled in our beds, our bodies are...

 Dr Orlena's Wellness Summit

Find out more about Dr Orlena's Wellness Summit here.

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Introduction to Mindful Eating

Mindfulness is awareness of the present moment without judgement. When we apply mindfulness to eating it helps us to slow down and appreciate our food.

Catherine Russo Epstein explains the benefits of mindful eating and how to get started.

What is Mindful Eating?

Mindfulness is awareness of the present moment without judgement.

In simple terms, that means being aware of your thoughts, feelings and emotions without judgement.

Mindful eating is bringing mindfulness to our eating.

Eating and food is an emotional experience for all of us (to a bigger or smaller way.)

As you become aware of these emotions and feelings around food, you can change them.

Some Emotional Eating Is Normal

Our society celebrates with food. Parties and eating are a normal part of emotional eating.

Often we eat when we want to avoid an emotion (for that’s boredom!)

A bit of emotional eating is normal. The danger is when emotional eating leads you to over eat.

What are the...

Podcast with Dr Ash

Introduction to Gluten

Gluten is a controversial area. Many experts think that gluten is hugely inflammatory and contributes to many diseases. 

We know that people with coeliac disease can't tolerate gluten. But what about people who don't have coeliac disease?

Should they exclude all gluten?

In today's episode Dr Ash explains what gluten is, how it can affect our bodies and what we should do to find our "gluten threshold".

What is Gluten?

A protein found in wheat, barley and rye.

What is Coeliac Disease?

Coeliac Disease is an autoimmune condition. It can be described as a “severe gluten allergy”.

People who are diagnosed with coeliac disease are on a life long gluten free diet. If you have coeliac disease and eat gluten it can affect your body and make you unwell. (Even if you don’t notice it.)

Coeliac Disease Is Difficult to Diagnose

Coeliac Disease (aka “Celiac Disease”) can be difficult to diagnose. Partly as the symptoms...

How to Handle Other People’s Judgment of You

What happens when you feel you’re being judged by other people?

Today I want to share a story of one of my clients. She had a friend to stay for the weekend. She noticed that she felt stressed having her friend to stay. It wasn’t that she was worried about feeding her friend. She realised that she felt judged by her friend. About her weight, her house, her life.

About everything.

Her friend likes to tell stories about other people which she feels are a coded message to her. She believes her friend is trying to change her, but not in a helpful way.

The Results of Feeling Judged

Feeling stress meant that my client ate far more snack food than normal. She drank more alcohol than normal.

Generally she didn’t feel good.

And who wants that?

We want to feel fit and fabulous!

What Are Emotions?

The first thing to point out is that our emotions are our emotions. Yes I realise that’s obvious. But the point is that we...

How to Lose Weight and Lead an Amazing Life Workshop Videos

Find Out More About the Program

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Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Recent Research Shows that Eating Lots of Fibre Decreases All-Cause Mortality

The paper “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses” was published in the Lancet.

It showed that eating 25-30g of fibre a day decreases your risk of dying from all causes.

To quote from the study:

“Observational data suggest a 15–30% decrease in all-cause and cardiovascular related mortality, and incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes, and colorectal cancer when comparing the highest dietary fibre consumers with the lowest consumers.”

Some of the Benefits they Found Included Lower Body Weight

“Clinical trials show significantly lower bodyweight, systolic blood pressure, and total cholesterol when comparing higher with lower intakes of dietary fibre.“

“Risk reduction associated with a range of critical outcomes was greatest when daily intake of dietary fibre was...

With Prediabetes and Diabetes on the Rise, 5 Things You Must Know

• More than 100 million U.S. adults are living with diabetes or prediabetes.
• Worldwide there are 422 million people with diabetes. With 1.6 million deaths a year directly attributed to diabetes.
• Nearly 1 in 4 four adults living with diabetes don’t know they have the condition. That’s 7.2 million Americans. Only 11.6 percent of adults with prediabetes know they have it.
• It’s important to raise awareness of diabetes.
• Left without intervention, prediabetics is likely to develop diabetes within 5 to 10 years.

Are You at Risk of Diabetes?

You can get screened for diabetes and prediabetes. If you have risk factors such as having a family history of diabetes, high blood pressure, high cholesterol, inactive and overweight. I recommend that anyone over the age of 40 should be screened.

Risk Factors Include:

• Family history
• High blood pressure
• High cholesterol
• Being inactive
• Being overweight (especially...

Day 5 FB LIVE

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Day 4 FB LIVE

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.