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3 EASY STEPS TO WEIGHT LOSS FOR BUSY MUMS

 

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Everything You Need to Know About Gluten. With Dr Ashvy Bhardwarj. Podcast Episode 22

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".

A woman smelling a freshly baked bread #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement #weightloss #loseweight #gluten #whatisgluten #glutenfacts

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...

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How to Handle Other People's Judgement of You. Podcast Episode 21

A woman holding a plate of greens #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement #weightloss #loseweight

 

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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.

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How to Lose Weight and Lead an Amazing Life Workshop Videos

A woman cooking a healthy meal #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement #weightloss #loseweight

 

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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.

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How to Eat 30g of Fibre A Day. Podcast Episode 20.

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.”

A bowl of quinoa and blueberries with a bottle of milk which are foods rich in fiber #healthy #selfimprovement #weightloss #healthyliving #healthylivingtips #healthylivinglifestyle #healtylifetips #fiber #fiberdiet #fiberfoods #fiberbenefits #fiberweightloss #fiberconstipation #fiberrich #highfiber

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...

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Diabetes and Prediabetes - 5 Simple Steps to Let Go of Your Fears. Podcast Episode 19

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...
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What I Teach. The Core Points of My Teaching. Podcast Episode 18.

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A photo of Dr Orlena Kerek, wellness coach and creator of the Fit and Fabulous at Forty and Beyond podcast #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement

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

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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.

A woman preparing a meal plan #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement

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.

...
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How to Lead an Amazing Life. Podcast Episode 17.

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.

Happy woman holding a smiley balloon #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement

How to Lead an Amazing Life Podcast

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Join the Fit and Fabulous Free Membership Site

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

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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.

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How to Love Your Life Without Alcohol. Podcast Episode 16

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.

Closeup of a woman holding a blue cocktail #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement #alcoholfreelife

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...

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How to Create Habits that Serve You. And Help You Live a Healthy, Amazing Life. Podcast Episode 15.

We are creatures of habit. We do most of our daily actions out of habit. Without thinking.

This means that habits can help us feel better, get more fit and healthy.

Or they can make us feel worse. Eating out of habit. Not exercising out of habit.

Once we’re “in a habit”, it’s easy to maintain.

But why do we so often think, “I can’t be bothered to create that habit”?

Often it’s because we can’t see the benefit in that small action.

We only look at the “10 minute walk” and think, “how is that going to make a difference?”

A woman relaxing and being one with nature #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement

How to Make Habits That Serve You Podcast

The Compound Affect of Habits

Instead of looking at the result of doing the habit once, we have to look at the result of doing the habit over a longer period of time.

What will happen if I do 10 minutes of yoga every day for a year?

Rather than looking at just 10 minutes of yoga.

Next Time You Think You Can’t Be Bothered With a Good Habit

...

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How Magic Words Change Your Actions. Podcast Episode 14.

 

The way we talk to ourselves can have a powerful impact on the actions we take.

I introduced the “thought/ emotions/ action” circle in podcast episode 2, “Letting Go of Anger”.

Change Your Actions with Magic Words Podcast

We Want to Feel Emotions Without Being Overwhelmed

A great analogy is being on a raft in the “river of emotions”. When we are overwhelmed by emotions, we’re swept along with the current.

When we understand how our emotions work, we’re able to steer our raft down the river. The swirls of emotions will affect our raft, but we’ll be able to steer it where we want to go.

A woman relaxing by the water #healthylife #healthylifetips #healthylifeinspiration #healthylifestyle #healthylifemotivation #magicwords #positivity #positivevibes #positivelife

My Kids Demonstrate How We Talk to Ourselves Affects Our Actions

Kids can teach us so much about how our minds work.

When my daughter was learning to ride a bike, she kept telling herself that she couldn’t do it. Despite the fact that she could.

Another example is my son who tells himself that he doesn’t like certain foods....

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