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 between 25 g and 29 g.”

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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 belly f...

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.

Day 3 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 2 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.

Join the Fit and Fabulous Free Membership Site

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Sign Up for the Free Workshops Starting on Tuesday May 14th

You can find out more here.

Our Health is In Our Hands

The pillars of our health are diet, exercise, sleep, emotional health and mindset.

Diet Is Pillar Number 1

Eat lots of vegetables and less packaged foods!

Exercise is Pillar Number 2

Movement is life!

You don’t have to do heaps of exercise.

Sleep Is Pillar Number 3

We’ve only recently come to realise how important sleep is to our health and productivity.

Emotional Health and Mindset are Integral to Our Wellbeing

Alcohol is Very Damaging to Our Health

See: How to Love Your Life Without Alcohol

2.Daily Routine is Everything

The small things add up to make or break our healthy lifestyle.

3.Value What You Have

It’s so easy to undervalue what we have. We all have something that we can be grateful for.

We need to take time to appreciate the good things in life...

How do you create your dream life?

Whether you want to lose weight, get more fit or be happier, you have to make a plan.

And stick to it.

In today's episode, Dr Orlena tells her story of how she transformed her life and gives you the tools to start your transformation.

How to Lead an Amazing Life Podcast

Join the Fit and Fabulous Free Membership Site

You can sign up here to join the site for free.

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.

Alcohol is widely accepted in society today. It’s considered normal to drink large amounts of alcohol because it’s fun and helps us to socialise.

We’ve all been there. I don’t know about you but I look back on my University years and my liver shudders. Medical students are some of the worst offenders when it comes to alcohol consumption.

Alcohol is Bad For Us

The sad thing is that alcohol is bad for us. I know many people don’t like to think about it but alcohol damages our bodies.

Much easier just to pour yourself another beer and forget about the consequences.

Alcohol is a risk factor for many cancers. Drinking alcohol in excess damages our livers, pancreas, hearts and immune system.

(For more horrible details of what alcohol can do, check out this article.)

See also: Reducing Your Risk of Cancer with Diet. Podcast Episode 11.

What is “Excess” Alcohol?

The problem is that none of us think we drink in excess. We think everyone else drinks in excess!

It’s true that studie...

Making changes to our lives can be challenging. 95% of our brain's function is subconscious. Our brains like to be efficient and do the same thing over and over again. This is great when it comes to brushing our teeth, but not so great if that habit is "eat cake when I'm stressed."

The good news is that we can re-write our habits so that they serve us!

Day 1 FB LIVE 

Day 1 of the 5 Challenge. The Problem

Sheena writes:

"It’s not so much the weight as the feeling fabulous - or not.

I am going on holiday in 12 weeks. I am fat and I certainly don’t feel fabulous! I’m not obese but my belly is a lot more round than I like.

It’s momentum really. I am pretty sure I’ll lose a decent amount of weight before our holiday but getting started is hard and so is keeping going - especially once the big event is over. There’s a good chance I’ll be chubby again next spring lol"

This is such a great question and brings up lots of points to chat about.

1. Our Brains Are Negatively Wired

Our b...