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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 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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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

Back view of a happy woman enjoying the sun #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement

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Happy woman throwing leaves over her head #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement

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Health Benefits of Exercise. And How to Get Started. Podcast Episode 7

 

You might be surprise to know that exercise isn’t a great way to lose weight (more about that in a bit.) There are loads of benefits to exercise. Both health benefits and feeling amazing benefits!

The Health Benefits of Exercise Podcast

Shout out to Hilary

Congratulations to Hilary for the “audacious exercise award”….swimming outdoors in the UK in winter….without a wet suit.

You are amazing. And slightly bonkers!

A woman hiking with her dog #healthyliving #healthylivingtips #healthylivingmotivation #healthylifestyle #healthylife #healthytips #exercise #exercisebenefits #exerciseforbeginners #exercisemotivation

Exercise Isn’t a Great Way to Lose Weight

Unless you plan to become a marathon runner! If you’re overweight and want to make changes to lose weight, you’re better off making changes to your diet.

Exercise will HELP you lose weight. It will also help you to feel fit and fabulous.

As the saying goes: You can’t out run a bad diet!

Well Being Benefits of Exercise

  • You feel amazing after doing exercise! (Not to begin with but once your body gets used to it.)
  • Less stress (see Dr Marianne’s podcast all about...
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7 Easy Things that You Can Do To Lose Weight. Podcast Episode 6

Losing weight can feel like an impossible task. It’s easy to find yourself in a “bubble of overwhelm”. You find yourself not knowing what to do.

You don’t have to make millions of changes all at once.

You can make small changes over a period of time.

7 Easy Things To Lose Weight Podcast

A healthy meal with tomatoes, meat and some leafy greens #weightloss #weightlosstips #howtoloseweight #weightlossforbeginners #weightlossquick #loseweight #loseweightfastandeasy #loseweightafterforty #easyweightlosstips #healthyliving #healthylivingtips #healthylivinglifestyle #healtylifetips

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Here are 7 easy things that you can do to lose weight.

  1. Eat More Vegetables

    At least half your plate should be fruit or vegetables. More vegetables than fruit.

    Remember to include leafy greens and not just starchy vegetables.

  2. Eat Less Refined Carbohydrates

    Not all carbs are created equal. Some carbohydrates are refined (pasta, bread and white rice). They will spike your blood sugars more quickly than carbs found in most vegetables. (white potatoes spike your glucose level too.)

  3. Reduce the Junk

    I’m not judging you! You need to put on your big girl (or boy) pants and be honest with yourself. Is this an area you can cut down on?

  4. Add Good Fats

    Not all fats are...

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The Health Benefits of the Mediterranean Style Diet. Fit and Fabulous Podcast Episode 1.

 Everything you need to know about the health benefits of the Mediterranean Style Diet (MSD). In today’s episode, I explain why I love the MSD. We look at the research papers that have lead to claims of health benefits. Then we have a think about how you can apply it to your life.

Fit and Fabulous Shout Out to Sharon!

Congratulations Sharon for losing 1Ib just by making a few tweaks. You're welcome to join the FB group too!

Health Benefits of the Med Style Diet Podcast

p>A mediteranean style meal that helps with weight loss #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

 Why Do I LOVE the Med Style Diet?

  • It’s super easy. Just make “healthy tweaks”.
  • It can be applied to any cuisine.
  • It’s supported by research.

Research show us the Health Benefits of the Med Style Diet

in 2011 the PREDIMED study (funded by the Spanish government) showed lots of benefits to the Mediterranean way of eating.

There was one study with many different papers. (Check out the links below.)

Less weight around the middle (the dangerous fat aka “central...

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Understanding Hunger and Losing Weight

Thoughts of losing weight and hunger go hand in hand . No one wants to feel "deprived". But understanding how hunger works can give you useful tools to lose weight.

 

Hunger and Losing Weight Video

What Happens When We Get Hungry?

People are scared of hunger.

We live in this fear of not the be hungry.

But what really happens when we get hungry?

When the body gets hungry, our body begins to use its fat deposits as a fuel source. So being hungry is not necessarily a bad thing.

A healthy snack platter of fruits, bread and crackers #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

Tune into Your Hunger with the Hunger Scale

What I recommend is to tune into your hunger and really understand why you are eating.

Think about hunger with having a scale from 0 to 10 with 10 being I'm totally full and stuffed, 0 being I'm perfectly fine and -10 as I'm absolutely ravenous. 

You want to be eating from -2 to 2. You're not waiting until you are totally ravenous and equally not eating until you are totally stuffed.

You want to eat until you are no longer hungry - until you are...

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What is Mindful Eating and How Does It Help me Lose Weight?

It's so easy to eat when we aren't actually hungry. Perhaps you're bored, stressed or upset. 

Our emotions play a big part in eating which leads us to eat more food that our bodies actually need.

In this FB LIVE, I explain exactly what "mindful eating" is. (As opposed to "mindless eating").

Why mindful eating is great if you want to lose weight.

And how to start your mindful eating journey.

A woman eating mindfully by having a balanced meal #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

A woman eating a cupcake wondering if she's doing right thing #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

It Takes Time to Learn Mindful Eating. Be Kind to Yourself.

Please remember that mindful eating is a learnt behaviour. Think of it like learning to play the piano.

You couldn't beat yourself up if you weren't a concert pianist overnight so don't expect to be "perfect" at it straight away.

Learn to observe yourself from a place of kindness. No guilt! The first step is just to figure out what's going on!

A woman happlily eating a healthy meal #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

A woman eating a salad #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

A woman holding a bowl of fruits #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

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Should I Exclude all Carbohydrates and go Gluten Free?

 “What is a healthy diet?” may sound like a simple question. But there are so many details to consider. One big question I hear people ask is “Should I cut out carbohydrates and gluten?”

In this article I have presented the arguments for and against each question so that you can decide which is the right decision for you.

I want to help you find the “way of eating” that suits you and your life.

A loaf of bread being served on a basket #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

Lots of New Nutrition Research Leaves People Confused

In the last couple of decades loads of interesting research has been done on nutrition.

We are starting to see how diet affects our health.

We are starting to see how diet affect individuals differently.

The more researchers find out, the more questions we ask.

It can be confusing wadding through research that often doesn’t give a clear cut answer.

Experts promote different "rules”. “Trend diets" come and go. (Remember Dr Atkins?)

Previous Recommendations Are Now Questioned

Many...

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5 Easy and Healthy Swaps for Soda

Did you know that the best way to reduce your sugar intake is to cut down on sugary drinks?

But if you’re in the habit of a long cool soda, you’re going to find yourself twitching and wriggling. You’ll be consumed with thoughts of that soda that you can’t have.

Until you cave in and go for “one sip”. Before you know it, you’re back to your “soda habit”.

Give yourself a break!

You don’t need to hand cuff yourself to a lamp post every time you see an image of a can of soda.

Glass of different colored sodas. #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife #swapsforsoda #lesssugar

Find a healthy replacement for your soda.

The trick is to find one that you really enjoy. You might need to spend a bit of time getting used to them.

You know what I say to my picky kids? You need to give something new a chance to be loved!

Now, before you go and reach for that can of diet soda, please stop!

Artificial sweeteners aren’t great either. They don’t help your body “reset” the sweet “thermostat”. They just...

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