HOW TO REDUCE YOUR BODY FAT PERCENTAGE TO YOUR BODY'S OPTIMAL RANGE (understanding your body's pH)

Want to effectively reduce your body/fat% to YOUR body's ideal range? The recommended healthy body fat % for women is around 21 to 24% and for men 14 to 17 %. Though the average for our population is 31+ for women and 25+ for men. Government recommendations do not account for the uniqueness of individuals, and their height, bone structure, their genes, etc, etc. So what might be completely necessary for your body may not always be what is recommended to you by your doctor or fitness instructor.

The percentage of essential fat is 3–5% in men, and 10-16% in women. Anything above this depends on your body, your needs, your fitness level, your diet, etc. At the beginning of my journey to good health, my body fat % was around 32%, even though I didn't appear to be overweight at all (which is often the case, fat cells can be snug around your organs), however after switching to a vegan, sugar, wheat and gluten free diet, and taking up some light exercise my body fat % dropped to 17% and fast.

My switch in diet and lifestyle was very drastic, and I was and still learning as I go. Much of my personal changes come through trial and era, and my diet improved once I began to fully understand the intake of calories, dietary needs, optimal intake of nutrients, and most importantly how to balance the body's pH. After adjusting and stabilising my diet to my needs my body's fat % has gone up to 19% (mostly from increasing my intake of healthy fats, nuts and fruits) which is ideal for my current fitness level. As my fitness goes up, my body fat % will go down.

"The pH scale goes from 0 to 14, with 0 the most acidic, and 14 the most alkaline. The pH of stomach acid is 1, wine is 3.5, water is 7 (neutral), venous blood is 7.35, arterial blood is 7.4, sea water is 8.5, and baking soda is 12. Ideally, our pH should stay on the alkaline side: between 7.35 and 7.45". Any solutions below 7.0 are considered acidic and above 7.0 is considered alkaline.

PLEASE NOTE* Acidic does not mean unhealthy, in fact some of the most healthy, nutritious foods are acidic. Also, acidic doesn't mean the taste and texture of a food, is simply means how the food reacts in the body. For example: a lemon may be "acidic", but it's effect in the body is very alkalising.

The ideal ratio for health and fitness should be an intake of 4 parts alkaline 1 part acidic. This is given that you do regular exercise, as acidity in the body goes up with exercise, if your lifestyle is not physically demanding you could have a smaller ratio of alkaline foods.

So here, in learning to balance your body's pH, you learn to achieve your ideal body fat percentage. Often people that exercise regularly, and eat a considerably clean diet still have a hard time reducing their body fat %, and this can be almost completely narrowed down to your body's pH.

For detailed information and a list of acidic and alkaline foods, both healthy and unhealthy, I highly recommend the following link to read: http://www.angelfire.com/az/sthurston/acid_alkaline_foods_list.html

Xx Samara.

How to Cure Your Headaches Naturally

Everyone is affected by headaches from time to time, some more frequent then others. Some people suffer from them daily.

It's important to find the reason to the cause of your headache, and this is something to discuss with your doctor and dietitian. It is important to rule out any serious illnesses that may be the cause.

However, many people suffer from headaches will no known cause.

Here are some simple tips to help you reduce headaches in your life:

1) Make sure you are getting enough of the B group of vitamins. These are often found in protein rich foods. Increasing your intake of vitamin B6 and niacin are particularly effective.

2) Make sure you are getting enough vegetable-based calcium and magnesium in your diet. Try to eat Kale at least every second day.

3) Lavender essential oil is a mild oil. Try massaging a few drops into the temples and the base of your neck.

4) Take a relaxing bath with dim lights. Add a few drops of ylang ylang or chamomile oil. These can be added to an oil carrier to dilute them, such as sweet almond oil.

5) Eat a small piece of fresh ginger root, or try drinking some ground ginger powder in some cool water.

6) For tension headaches- you can try mild teas such as peppermint, spearmint, chamomile, rose hip, meadowsweet or lemon balm.

7) Exercise is important for many reasons. Doing regular light to moderate exercise can help reduce headaches as well as stress that is associated with tension headaches. Make sure to keep well hydrated by drinking water when you exercise.

8) Rule out possible food allergies. Even mild food allergies are a leading source of headaches.

9) Avoid meat and dairy products. Animal products contain animal hormones which interfere with our natural hormonal production. Hormonal imbalance is a leading cause of headaches and migraines. Increase your intake of vegetables that assist with healthy hormone production.

10) An adult should drink at least 2 litres of water per day. It is believed that around 75% of the population is dehydrated to some degree. When the body is dehydrated it can suffer many side effects; including headaches. Studies have shown that the glass of water you drink with your panadol can be just as effective in treating your headache.

11) If your headache is accompanied by dizziness you can try sipping on water with added fresh lime or lemon juice. Fresh ginger, cinnamon and peppermint may also help. Vitamins B2 and B3 are also effective with reducing dizziness symptoms.

12) Don't skip meals. Snack on raw fruits and vegetables throughout the day. This will help your energy levels as well as stop your blood sugar levels from crashing- another common cause of headaches.

13) If you suffer from headaches on a regular basis try completely avoiding wheat and gluten products for a few weeks and anticipate improvement.

14) Practise relaxation, such as yoga, meditation, or a mild martial arts.

15) Get your daily dose of vitamin D from the sun!

Xx Samara

Watermelon Detox Smoothie

This smoothie is designed to provide you with some of the most important and powerful antioxidants in nature, as well as helping the body detox from potentially harmful toxins, cleanse and renew, providing your body with essential nutrients for good, long-lasting health!

Ingredients:
2 cups of chopped watermelon
1 cup of white grapes
1/2 a cup of chopped pineapple
1 tablespoon of fresh grated Ginger, or fresh organic Ginger paste
1-2 cups of Coconut water (or pure spring water)

Method:
Blend all ingredients in a blender until smooth.

Simple to prepare, and great for the body, this has a fresh, sweet taste, with a little added zing from the Ginger - Delicious!!!

 

Xx Samara

The Wonders of Watermelon

Aside from being absolutely delicious, watermelon has some amazing health benefits, and is full of some of the most important antioxidants found in nature.

Watermelons contain essential nutrients that can improve circulation by relaxing the blood vessels. The citrulline found in watermelon converts to argunine, which is an amino acid that benefits the heart and circulatory system. Argunine is also used in the urea cycle to remove ammonia and other toxins from the body.

The antioxidants found in watermelon has been shown to effectively reduce the severity of asthma, and also to reduce the risks of developing cancer. They can also reduce the risks of developing many cancers, heart disease, arthritis and stroke. The powerful antioxidants in watermelon travel through the entire body, neutralising free radicals (substances that can cause damage to the body, cells and blood). When the watermelon flesh is dark red, it's antioxidants and nutritional value are particularly potent.

Studies have shown that the high amounts of lycopene found in watermelon has an effect on the carotid artery's thickness and protects the LDL (good cholesterol) from oxidation, significantly preventing cardiovascular disease. In fact, consuming watermelon juice increases far more lycopene than tomato juice does. In fact, watermelon contains higher amounts of lycopene than any other fresh fruit or vegetable.
Watermelon promotes a healthy blood pressure, and works well lowering blood pressure, especially of those who are obese, or those who suffer from hypertension or pre-hypertension. This research shows that watermelon extract reduced arterial pressure, and could be used even supplementary for those who seek a more natural approach to treating hypertension.

Watermelon is completely fat free, but it aids in energy production. It is rich in the B  vitamins which are all necessary for good health and energy production. Food experts say that because of its high water content and calorie value, it is ranked more valuable than other fruits. It hydrates the body as it is made up of 90% water, is nutrient-dense, and has a wonderful cooling affect on the body.

Watermelon is an excellent source of vitamin C and a great source of vitamin A, particularly through its concentration of beta-carotene. It is rich in electrolytes and potassium that the body loses through perspiration, so it is very beneficial before, during and after physically demanding exercise or work.

1/2 a cup of diced watermelon contains only 25 calories and 6 grams of carbs, with no fat and no sodium, according to the Centres for Disease Control and Prevention.

Giving your body the right foods can provide overall protection from all diseases and illnesses.

If that's not enough to make you want to eat more watermelon, then I don't know what is!! :-)
Xx Samara

Resources:
- Nutrition and Heart Disease: Causation and Prevention; Ronald Ross Watson and Victor R. Preedy
- American Journal of Hypertension: Watermelon Extract Supplementation Reduces Blood Pressure and Carotid Augmentation Index in Obese Adults With Prehypertension or Hypertension.
- CDC - Centres for Disease Control and Prevention

How To Treat Fibroids Naturally

It is believed that over 75% may develop Fibroids in their lifetime. Many women may have them without any symptoms, while others can suffers symptoms that can increasingly impact their quality of life.

So what are fibroids?

Fibroids are small, noncancerous growths, or tumours, that grow on the walls of the uterus. They can potentially cause severe pain, excessive bleeding, and can even lead to infertility. The cause of fibroids is not fully known or understood, however, they have been linked to Oestrogen. Doctors can prescribe drugs that suppress oestrogen in order to treat fibroid. There are other hormone releasing drugs that are said to possibly shrink fibroids by around 30 to 90 percent by forcing the ovaries to stop making oestrogen. The only medically guaranteed way to completely get rid of fibroids is to have a surgical procedure called a hysterectomy, where the uterus is completely removed from the body. While all this, hormonal drugs and surgical procedures have risks and negative effects of there own. It is possible to reduce the symptoms and even potentially remove the growth of fibroids by naturally cleansing and balancing the body, as well as regulating hormonal production.

What foods can you eat to help treat fibroids and lessen the symptoms they cause?

1) Fibre - The most efficient tool you can give your body to combat fibroids is to eat a high-fibre diet of plant-based foods. Apples, Nuts and Seeds are all great natural sources of fibre. Grounding nuts and seeds will help with the digestion of them as well as making  their goodness more easily absorbed. Eating a plant-based diet that is high in fibre will significantly reduce the circulating levels of oestrogen.

2) Phytoestrogens - The plant based diet is also important because plant foods contain a substance called phytoestrogens, or plant oestrogens. These substances bind themselves to the same cell receptors as oestrogen. The blocks oestrogen's ability to affect your cells. Too much oestrogen can cause the uterus to grow in size, increasing the chances of fibroid growth. As the excess oestrogen is blocked with the help of the phytoestrogens in plant-based foods, the uterus can begin to shrink, as well as working to shrink the fibroids.

What should you foods to avoid?

Both sugar and caffeine interfere with the body's natural hormone production system and wire the brain in a certain way that routine hormonal regulations and productions are interrupted. Try to remove or extremely limit your intake of any products containing sugar and caffeine if you wish to successfully treat fibroid growth. Saturated fats have a similar effect and should also be completely avoided.

Dairy products and meat products will increase the development and symptoms of fibroids for two reasons - 1) Animals contain hormones of their own, and much of this is stored in their muscles, fats, blood and milk production. By eating this, you are also eating their hormones. Hormonal imbalance is a leading cause of many illnesses and diseases in humans, and consuming substances that interfere with our natural hormonal health with inevitably impact our health in many ways. Dairy products and non-organic meats are even more damaging as they most often are contaminated with hormonal drugs and pesticides as well as their own hormones. 2) All animal products naturally create mucus in the human body, weakening the immune system, affecting the quality and purity of the blood and therefore cell tissue, and also increasing the chances of abnormal growths in the body. For these reasons animal dairy and meat products should be completely avoid or limited as much as possible.

Here are some of the highest fibre foods:
Apples
Avocado
Bananas
Berries - Blueberries, Blackberries, Raspberries, etc.
Dried Fruits - Figs, Raisins, Apricots, Dates, etc.
Linseed/Flax seeds
Chia Seeds
Nuts
Guava
Kiwi
Orange
Pears
Prunes
Broccoli
Brussels sprouts
Cabbage
Carrot
Beetroot
Chick Peas
Eggplant
Greens - collards, kale, turnip greens
Legumes - Lentils, Kidney beans
Mushrooms
Pumpkin
Peas - black-eyed peas, green peas
Peppers
Rhubarb
Spinach
Sweet Potatoes

All of these foods are not only high in fibre, but each have many health benefits and healing properties of their own. With the inclusion of a wide variety of plant foods and the exclusion of processed, sugary, or caffeinated foods, along with the exclusion of limitation of animal products, the quality of life and health significantly improves.

Remember to drink plenty of water, at least 8 cups a day. Fibre absorbs water in the body, so when increasing fibre in your diet, increase your water intake also. If you do not drink enough water you can become dehydrated and suffer from constipation.

Other great foods that aid in healing:

Turmeric Root
Ginger Root
Cilantro and Coriander seeds
Fresh wheat grass (not sprouted)
Oregano
Rosemary
Garlic
Onions
Coconut and Coconut oil
Peaches
Cucumber
Celery
These foods all have a variety of benefits and work wonders in the human body!

Here's two recipes perfect for the treatment of Fibroids:

Breakfast Smoothie
3 bananas chopped
4 dates, pitted and chopped
3-5 sliced of natural tin Peaches
2 tablespoons of milled linseed
1 tablespoon of ground chia seeds
2 fresh Kale leaves
1 tablespoon of natural bush honey (or natural organic honey)
1 teaspoon of ground Cinnamon (not cinnamon sugar)
Pure, organic Rice Milk
Blend in blender and add rice milk until you desired texture is achieved.

Afternoon Juice:
2 Beetroots
4 Carrots
2-4 Kale leaves
2 Green Apples
1 full stick of Celery
1 lemon
1 portion of Turmeric Root
1 portion of Ginger Root
Juice through a juicer.
It is best to drink this juice mixture while still fresh and all the healing enzymes are still alive and active - within 15-20 minutes.


Xx Samara.

Additional sources:

Book: "Fibroids: The Complete Guide to Taking Charge of Your Physical, Emotional and Sexual Well-Being" by Johanna Skilling and Eileen Hoffman; 2006

Book: "What Your Doctors May Not Tell You About Premenopause;" John R. Lee, Jesse Hanley and Virginia Hopkins; Hachette Digital, Inc; 1999

website: www.naturalnews.com

The function of the Kidneys - Foods for Kidney Health and Chronic Kidney Disease

Looking after your kidneys is extremely important. It is possible to live with only one kidney, some people being born with only one can still live normal, healthy lives. However, if both kidneys fail then life itself fails. The kidneys are working, every minute, 24 hours, 7 days a week. They sort out recyclable waste from non-recyclable waste, clean the blood, and help remove toxins from the body.

To sum it up: The kidneys act as filters for your body to clean blood of wastes, yet retain essential elements needed by the body they keep the proper balance of salts and acids in the body, and produce hormones and enzymes which help to:
# Control your blood pressure
# Help to keep your internal water balance
# Make red blood cells and help maintain your blood composition and pH levels
# Maintain strong and healthy bones and help to keep mineral balance

Most
of the waste is produced by the body as it processes the food you eat. What you eat is the leading factor to how well your kidneys function and how efficient they are at doing their job. Consuming highly processed, sugary foods or drinks, chemically enhanced and modified foods, alcohol, medications or drugs, or any other substances that don't support health in the body, the kidneys are worked under constant pressure, and aren't able to make up for the over-load of toxins that the body receives. This can lead to all sorts of complications in the kidneys, as well as other organs, hormonal productions, and the blood.

Potentially kidney problems can develop into Kidney disease.

What is Chronic Kidney Disease?
If you lose over 1/3 of your kidney function for over 3 months, it is called Chronic Kidney Disease or CKD. Sometimes kidney disease leads to kidney failure, which requires dialysis or a kidney transplant to keep you alive. Early detection and treatment can help prevent kidney failure and the need for dialysis or transplant treatment.
If you are diagnosed with CKD, this means that your kidneys have been damaged and are not working as well as they should normally. Kidney disease is called a ‘silent disease’ as there are often no warnings.
# It is not uncommon for people to lose up to 90% of their kidney function before getting any symptoms.

# People can live a near normal life with as little as 20 percent of their total kidney function.

# When symptoms do occur the initial signs may be general, such as feeling tired or generalised itching.

# As kidney disease progresses, symptoms can include changes in the urine (reduced volume, discolouration, blood or pus), nausea and vomiting and appetite loss.

# Other symptoms include swollen or numb hands and feet (because of water retention), weakness and lethargy, darkened skin and muscle cramps.
About 50 people a day die of a kidney related disease.

Here are some foods that are great for people living with Kidney Disease, or even people that want to improve their kidney health:

1) Red Bell Peppers: are an excellent source of vitamin C and vitamin A, as well as vitamin B6, folic acid and fibre. Red bell peppers are good for you because they contain lycopene, an antioxidant that protects against certain cancers.

2) Cabbage: s packed full of phytochemicals, chemical compounds in fruit or vegetables that break up free radicals before they can do damage. Many phytochemicals are also known to protect against and fight cancer, as well as foster cardiovascular health. Sulforaphane, a phytochemical in cruciferous vegetables, may prevent or stop cancer cell growth in lung, colon, breast, bladder, prostate and ovarian cancers. High in vitamin K, vitamin C and fibre, cabbage is also a good source of vitamin B6 and folic acid.

3) Cauliflower: is high in vitamin C and a good source of folate and fibre, packed full of indoles, glucosinolates and thiocyanates- compounds that help the liver neutralise toxic substances that could damage cell membranes and DNA.

4) Garlic: helps prevent plaque from forming on your teeth, lowers cholesterol, reduces inflammation, and promotes a healthy immune system.

5) Onions: are rich in flavonoids, especially quercetin, a powerful antioxidant that works to reduce heart disease and protects against many cancers. Onions are a good source of chromium, a mineral that helps with carbohydrate, fat and protein metabolism.

6) Apples: have been known to reduce cholesterol, prevent constipation, protect against heart disease and reduce the risk of cancer. They are also high in fibre and anti-inflammatory compounds.

7) Cranberries: are known to protect against bladder infections by preventing bacteria from sticking to the bladder wall. In a similar way, cranberries also protect the stomach from ulcer-causing bacteria and protect the lining of the gastrointestinal (GI) tract, promoting GI health. Cranberries have also been shown to protect against cancer and heart disease.

8) Blueberries: are high in antioxidant phytonutrients called anthocyanidins, which give them their blue colour, and they are bursting with natural compounds that reduce inflammation. Blueberries are a good source of vitamin C; manganese, a compound that keeps your bones healthy; and fibre, and may also help protect the brain from some of the effects of aging. Antioxidants in blueberries and other berries have been shown to help slow bone breakdown in those low in oestrogen.

9) Raspberries: contain a phytonutrient called ellagic acid which helps neutralise free radicals in the body to prevent cell damage. They also contain flavonoids called anthocyanins, antioxidants which give them their red colour. An excellent source of manganese, vitamin C, fibre and folate, a B vitamin, raspberries may have properties that inhibit cancer cell growth and tumour formation.

10) Strawberries: are rich in two types of phenols: anthocyanins and ellagitannins. Anthocyananins are what give strawberries their red colour and are powerful antioxidants that help protect body cell structures and prevent oxidative damage. Strawberries are an excellent source of vitamin C and manganese and a very good source of fibre. They are known to provide heart protection, as well as anti-cancer and anti-inflammatory components.

11) Cherries: have been shown to reduce inflammation when eaten daily. They are also packed with antioxidants and phytochemicals that protect the heart

12) Red Grapes: contain several flavonoids that give them their reddish colour. Flavonoids help protect against heart disease by preventing oxidation and reducing the formation of blood clots. Resveratrol, a flavonoid found in grapes, may also stimulate production of nitric oxide which helps relax muscle cells in the blood vessels to increase blood flow. These flavonoids also provide protection against cancer and prevent inflammation.

13) Olive Oil: is a great source of oleic acid, an anti-inflammatory fatty acid. The monounsaturated fat in olive oil protects against oxidation. Olive oil is rich in ployphenols and antioxidant compounds that prevent inflammation and oxidation.

　

Additional Sources:

http://www.kidney.org.au
 
http://www.davita.com

5 Simple Tips to Losing Weight and Getting In Shape

The most effective way to lose weight or increase your fitness and strength is to develop a routine that 1) fits in with your lifestyle, 2) is maintainable, and 3) suits your personality.

Here are 5 simple tips to help you lose weight and get into shape:

1) MANAGEMENT - It is important to develop and maintain a routine that works with your lifestyle because you want to make exercise a regular thing, not just something that happens on the spare of the moment or one your day off, or once a week, or when you can fit extra funds in your budget. Create stability in your goals and make the time for good, regular physical activity AT LEAST 3 times per week, or more depending on what your fitness goals are. Keep it simple and be prepared to change your routine if it doesn't work or if your circumstances change. REMEMBER: You don't want to get in shape just because it's nice weather for a walk, or because summer is coming up, or because you are going overseas next month. You want to get fit so you can feel healthy, happy and proud of yourself, long-term, for the rest of your life! Get a writing pad, write down your goals, the reason for your goals, your plans, things that motivate and inspire you. Get a diary and fill in all your daily activities, then work around this to achieve an exercise plan that is realistic and convenient for you.

2) MIX IT UP - by planning for different training on different days, for example: Toning Tuesdays- do weights and exercises that strengthen; Fun Fridays - do something that you enjoy such a dance class, martial arts, or a gym class with a group of friends; Swimming Saturdays - whether you have a pool or use you local pool, do laps or join a water aerobics class; Slimming Sundays, walking, jogging, running, cycling, fast-paced cardio, anything that gets the blood pumping and the calories burning. By putting variation into your workout routine, not only are you preventing things from becoming boring or repetitive, but you are also allowing your body to recover and adjust, and also building a long-term routine that you can keep.

3) SHORT AND SWEET - If your fitness level is not so good, or you are a busy person with not much time on your hands, or both, it IS OKAY if your workout isn't too lengthy. In fact, having regular short periods of exercise throughout the day will help you increase your fitness levels faster, lose weight faster and also will allow you to recover quicker. A group of studies have shown that if you work out for 15 minutes 4 times a day, you can lose weight quicker than someone that workouts for 1 hour once a day. This is mainly due to the frequency of exercise increasing the metabolism and therefore increasing the calories that you burn throughout the day. Any exercise is good! Doing 5 sit ups is still better than doing none. Make the time for yourself even if your time is limited. An excuse is a choice to fail. Remember why you want to do this!

4) BE KIND TO YOURSELF - Don't set unrealistic goals. Losing weight and getting fit takes time. Your body is amazing, however you can't expect it to completely empty out all fat and fill with lean muscle over night. The most important things is doing NOT planning. Work on your routine and stick to it. Re-evaluate in 4 to 6 months time. Eat healthy foods, and look after your body. If you do have a treat, unhealthy snack or a binge all is not lost. You can work it off! So many people give up their goals to get healthy and fit often because they gave in to cravings or skipped a week of exercise. But this is okay, you are only human. As long as you are moving forward you are doing good. If this happens to you on your journey just think, you may have eaten a slice of cake or had a lazy weekend, or worse! But you have also been working your butt off and that's what matters! :-)

5) WRITE IT DOWN - This is a really useful tool to weight loss and fitness and it's so simple! And it's FREE! Once you have decided on your personal goals, get started on them right away!

For example: Say you want to start getting out of bed early, eat 3 healthy meals and two healthy snacks per day, drink 1-2 litres of water, get to bed at an earlier hour, write it all down as a schedule. Wake up: ....AM. BREAKFAST:...... MORNING EXERCISE: 50 sit ups + 30 minute walk. MORNING SNACK:.... LUNCH:... AFTERNOON EXERCISE: 30 minutes of cycling, weights, or gym class.. AFTERNOON SNACK:... DINNER:... CUPS OF WATER: 8. Stick this sheet of paper on the fridge.

THEN, compare this daily by writing everything down as you go; EXAMPLE: out of bed at: 7:30AM (needs improvement) BREAKFAST: bowl of muesli, piece of fruit. (getting better) MORNING TEA: Coffee and toast (needs improvement) EXERCISE: 30 minute walk, 30 minutes of yoga (impressive) LUNCH: big garden salad and fresh juice (pat self on the back, good work!) AFTERNOON EXERCISE: none (poor go.. Try again tomorrow) AFTERNOON SNACK: Apple and hand of cashews. (good) DINNER: Steamed veggies with brown rice (great!) CUPS OF WATER: 4 (need to increase).. List any extra exercise, extra calories consumed, notes, Then stick this on the fridge beside your goal sheet and compare. Leaving the extra comments to yourself with help you to keep optimistic, laugh it off, and improve each day. This one really worked for me for the first few weeks of journey to health and fitness. The added attention of it being on the household fridge increased my drive to have only good things to write out and made me feel even prouder when I reached my goals.


Keep at it and enjoy the new you! You WILL get to where you want to be! Just remember that even baby steps will get you there eventually, the only thing that won't is standing still. Keep moving forward. Xx