GILLIAN’S TOP TIPS FOR SHIFTING THE FLAB
Note: Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties.
SUPPLEMENTS FOR WEIGHT LOSS
The single most prominent reason for patients coming to see me is to get more energy. They’re tired of feeling tired! You can change all that. You needn’t be tired any longer. To maximize energy, we need to include certain foods in our diets, especially those that boost the metabolism and sustain consistent energy levels. The most important nutrients required for energy production are the Β Complex group of vitamins. Deficiencies in Β vitamins can often be the underlying cause of poor adrenal gland function which results in energy slumps. Other metabolism-boosting nutrients include vitamin C, magnesium, zinc, iron, co-enzyme Q10 and the herbal plant Astragalus.
TOP ENERGY FOODS
Sprouts – all types
All types of sprouts (seeds of legumes or grains that have been germinated) are high-energy, life-enhancing foods that help improve, revitalize, strengthen and regenerate your body. They contain a high concentrate of antioxidants as well as all the trace minerals, plus protein, enzymes and fibre. When seeds are sprouted, their nutritional power swells.
Grains
Grains release sugar slowly and give you a steady flow of energy instead of a quick high followed by a low. They are also a good source of Β vitamins which are needed to assist the spleen, your energy battery. Without the Bs you will definitely need a ‘jump start’.
Oats
Oats are not only packed with energy nutrients but they help keep blood glucose levels at an even keel to maintain concentration and alertness. Enjoy a bowl of porridge in the morning for the perfect release of sustained energy throughout the morning.
Parsley
Parsley is a nutrient powerhouse. It contains high levels of vitamin B12, more vitamin C than citrus fruits and just about all other known nutrients.
Seaweed
Sea vegetables, or seaweeds are the highest digestible source of all minerals as well as energy-boosting vitamins Β and C.
Veg
The range of Β Complex vitamins, plus the energy nutrients magnesium and iron, can be found in fresh green (preferably raw) vegetables, such as broccoli, asparagus and spinach. Broccoli is also a good source of co-enzyme Q10, a critical nutrient for energy production at a cellular level.
Peaches
Peaches have a high water content and have a laxative effect. They are wonderful in alkalinizing the blood stream and can be used to regulate the bowel and build the blood. Peaches are one of the best energy fruits because the body assimilates them very easily, giving an instant boost. I often use them in fruit smoothies. They are also great in helping eliminate toxins from the body and are a good food to eat on a weight loss programme.
Flax seeds
Flax seeds, or linseeds, contain abundant levels of omega-3 and omega-6 essential fatty acids (EFAs) and in perfect balance. EFAs are involved in energy production and oxygen transfer.
Sunflower seeds
The sunflower seed is packed with magnesium, iron, copper and protein, vitamin B Complex, EFAs, zinc and iron, and is an excellent source of protein.
Grapes
The therapeutic value of grapes is thought to be due to their high magnesium content. Magnesium is involved in the first stage of the process that converts energy to glucose.
Yams and squashes
Yams are packed with energy minerals and loads of vitamin C. Yams are also detoxifying and balancing to hormone and blood sugar levels, ensuring that your energy supply is constant. Squashes motivate the circulation of energy meridians, especially strengthening digestive function.
Wheat grass
Wheat grass is a rich nutritional food that looks like grass and contains one of the most prolific arrays of vitamins, minerals and trace elements. It contains 25 times the nutrients of your choicest vegetables.
Mung beans
To feel full of beans means you are bursting with energy. And that’s just what mung beans can provide you with: bags of energy.
Avoid the afternoon energy slump
Afternoon energy slumps are a sign of poor adrenal function, poor metabolism of carbohydrates and sugars, natural or otherwise, as well as nutrient depleted foods. Reduce your intake of sugar, caffeine and dairy foods at lunch and opt instead for brown rice, legumes, yams and sunflower seeds. Snack on sprouted seeds too for a quick pick-me-up. You can also feed your adrenals with the B Vitamins. Take a B complex, 50mg at lunchtime. I drink cups of hot water with herbal tinctures of Astragalus and Ginseng for my afternoon lifts, a natural source of the B vitamins.
Digestive Disorders
It’s normal to pass wind now and again, but excessive gas, smelly stools and heartburn are signs of poor digestive function, nutrient depletion, putrid intestinal bacterias, lazy bowel and stomach function. These can lead to all kinds of health problems if left unchecked.
CONSTIPATION
You need to empty out your bowels approximately twice a day, regularly and without effort. Any less than once a day and you are very likely constipated. Difficult bowel movements such as sitting on the toilet for ages, trying to force something out, or dropping little ‘rabbit pellets’ are also signs that you may be constipated. Follow my dietary guidelines below if you are suffering from constipation.
Reduce
Increase
On-Going Constipation Support
ANTI-CONSTIPATION SUPPLEMENT PROGRAMME
HERBS FOR CONSTIPATION
GAS
It is normal to have occasional gas. But continual wind, bloating and/or flatulence are not the norm. Junky diets, too much sugar, wheat and dairy make the problem worse.
Solutions:
IRRITABLE BOWEL SYNDROME
The symptoms of Irritable Bowel Syndrome (IBS) are unpleasant and varied but are often a combination of tummy pain, bloating, cramping, constipation and diarrhoea. An additional sign is mucus in your stools.
Many people blame stress for IBS. Certainly, stress can induce gastrointestinal spasms but the main cause is likely to be what I call a ‘back up’ in your body’s ‘plumbing system’ – which means your digestive system is under too much strain and your intestines do not work properly. This results in an erratic quality to the strength of contractions which move your food waste through the intestinal tract. When the contractions are too fast and strong, you get diarrhoea; when they are too slow, you become constipated. You also end up quite depleted nutritionally as this condition interferes with the absorption of nutrients.
Note: IBS can be mistaken for a more serious condition such as ulcerative colitis, diverticulitis or Crohn’s disease, so please consult your doctor.
The no-nos
Supplements:
Herbs:
INDIGESTION
This is usually caused by heavy consumption of greasy or spicy foods or eating too much, too fast. It’s normal to pass wind now and again, but excessive flatulence and burping, smelly stools and heartburn are signs of poor digestive function, nutrient depletion, putrid intestinal bacteria, lazy bowel and stomach function. These can lead to all kinds of health problems if left unchecked.
Here are some solutions:
And to help prevent it:
Note: Commercial antacids neutralize stomach acid but over the long term can lead to your stomach producing even more acid. And many antacids contain aluminium, which leaches calcium from your bones.
EAT FOODS TO SUPPORT THE LIVER
Since the liver must process the by-products of whatever we eat, make the job easy. Eating the right foods is crucial here. Eat unprocessed foods as much as possible. Quickie, pre-packaged foods laden with chemicals, preservatives, colourings and flavourings, overwork the liver. Cakes, sugary biscuits, processed, refined or fried foods lack nutrients and are improperly absorbed, further weakening the liver. Instead, eat more of the following food groups, which are specifically nourishing to the liver and liver function:
Drinks
Eliminate fizzy drinks as they interfere with digestion. Many are loaded with phosphates that deplete the body of vital minerals. Drink fresh water and juices instead.
Fruits
Certain fresh fruits help to stimulate energy flow through the liver, especially dark grapes, blackberries, huckleberries, strawberries, blueberries and raspberries (Note: Always eat fruit by itself, preferably in the morning).
Grains, vegetables and legumes
Include foods which balance the flow of emotional and physical liver energy: grains, vegetables and legumes. Some of these foods tend to contain a slight natural sweetness; but it’s a good sweet which harmonizes the liver. The natural inclination for a tired or stressed mum is to reach for a quick high-sugar fix though – cookies, cakes, ice cream, chocolate. When you feel that desire for high-sugar sweets coming on, opt for a sweet vegetable such as a yam or sweet potato. Sweet potato and squash soup can curb many a craving. Also, train yourself to indulge in some of the following:
Grains
Legumes
Vegetables
Foods with sulphur
Sulphur-containing vegetables are high in specific liver building enzymes. Therefore, include generous amounts of:
Lecithin
Sprinkle lots of Lecithin granules over salads. Lecithin helps the liver.