Last Login: 01-02-20
Title: Bondi Buzz
Yoga Instructor, Wellness Specialist
My name is Brigitta Plosz. I was born in Hungary. I always lived a healthy and active lifestyle. However, in 2013 I was involved in a motorbike accident as a pillion passenger and suffered from multiple traumas and injuries. As the result of the serious injuries I ended up in a wheelchair. I made a decision then I will get back on my feet or I do not intend to live within those conditions.
I underwent a few surgeries, it took me more than 3 years of rehabilitation to get back on my feet, I learnt how to walk again. During my many years of rehabilitation my only focus was on daily physiotherapy, nutritional supplementations, meditation, psychological therapy and personal development.
Due to not being able to work I had no job to return to and I felt lost. All I knew that I am willing to continue living a healthy and active lifestyle and keen to inspire others to do the same. I still have titanium in both of my femurs I noticed that prolong jumping or running give me pain so I found yoga. I knew that I found what I needed. I completed my 200 hours yoga teaching, 50 hours the Art of Assisting and Alignment and 50 hours yoga therapy courses at Body Mind Life in Surry Hills.
Through the practice and teaching of Vinyasa yoga and pranayama I am amazed every day about what the body is capable of doing in relation to ease the pain and improve the flexibility.
Last Login: 01-02-20
Title: Bondi Buzz
Description: 6 Ways to Get Rid of Headaches The best way to get rid of a headache quickly may depend on what’s causing it and what type of headache it is. A primary headache is caused by overactivity or problems with the pain-sensitive structures in your head, according to the Mayo Clinic. Common types of primary headaches include migraine attacks and tension headache caused by stress. A secondary headache is a symptom of a disease that can trigger pain-sensitive nerves in the head. There are many conditions that can cause a secondary headache, from a sinus infection to a brain aneurysm to hangovers. 1. Try a Cold Pack If you have a migraine, place a cold pack on your forehead. Ice cubes wrapped in a towel, a bag of frozen peas, or even a cold shower may lessen the pain. Keep the compress on your head for 15 minutes, then take a break for 15 minutes. 2. Dim the Lights Bright or flickering light, even from your computer screen, can cause migraine headaches. 3. Practice Relaxation Whether it’s stretches, yoga, meditation, or progressive muscle relaxation, learning how to chill out when you’re in the middle of a headache can help with the pain. 4.Try Massage You can do it yourself. A few minutes massaging your neck and temples can help ease a tension headache, which may result from stress. 5. Take some ginger Brew some fresh ginger tea and sip it slowly. 6. Rest and relax Take extra rest and try a new breathing exercise. If you need help with learning a new breathing exercise or try my beginner online yoga please feel free to message me.
Publish Date: 24-05-20
Description: The sun plays a major role in prematurely aging our skin. Other things that we also can age our skin more quickly than it naturally would. Here are the following tips for you to prevent premature skin aging: 1. Protect your skin from the sun every day. You can protect your skin by seeking shade, covering up with clothing, and using sunscreen that is broad-spectrum, SPF 30 or higher, and water-resistant. 2. Apply self-tanner rather than get a tan. Every time you get a tan, you prematurely age your skin. 3. If you smoke, STOP. Smoking greatly speeds up how quickly skin ages. It causes wrinkles and a dull, shallow complexion. 4. Avoid repetitive facial expressions. When you make a facial expression, you contract the underlying muscles. If you repeatedly contract the same muscles for many years, these lines become permanent. 5. Eat a healthy, well-balanced nutritious diet. A diet containing lots of sugar or other refined carbohydrates can accelerate aging so eat more fresh fruit and veggies along with your whole food meals. 6. Drink less alcohol. Alcohol is rough on the skin. It dehydrates the skin, and in time damages the skin. This can make us look older. 7. Apply a facial moisturiser every day. Moisturiser traps water in our skin, giving a more youthful appearance. For more wellness advice please contact Brigitta on 0450 282 452.
Publish Date: 13-05-20
Description: Many of us are stood down due to this COVID19 restrictions and forced to stay at home. It does not mean you need to stop practicing yoga. I started to teach yoga online live about a month ago. Here Are a few Lesser-Known Benefits of Practicing Yoga Online: 1. Practicing yoga online means that you are there for you, focused 100% on your own practice with no distractions or opportunity to compare or compete. Practicing yoga at home makes it solely about your yoga journey and no one else’s – which can create a much more intimate, meaningful and impactful experience. 2. You no longer need to get on a plane, book a retreat, or pay for expensive workshops to learn from the teachers. 3. Let’s face it – you don’t always get what you are looking for in a studio yoga class. While classes are generally well rounded, sometimes our body needs or asks for something in particular. Online yoga allows you to choose exactly what type of yoga class you want every time you practice. Could online yoga be the way of the future?! Perhaps! If you haven’t given online yoga a try, you have nothing to lose. Reach out to me to find out more when you can join our live community online classes.
Publish Date: 27-04-20
Description: Cold and flu season has officially arrived. Fortunately, you can take some steps that really safeguard against germs. 1. Use hand sanitizer: Worth it Look for one that contains 60% alcohol. That's the amount needed to kill germs. You don’t have to overdo it. Use it once or twice during a typical day, as well as after using public transportation, when you get home, or before you eat (if you can’t wash your hands). 2. Turn off the faucet with a paper towel: Worth it The faucet handle is the most contaminated surface in a restroom. Using the same towel to open the restroom door on the way out is also a good idea. 3. Skip the hand dryer: Worth it These machines aren’t only annoyingly loud, but they could be hazardous to your health. Studies find that a jet air dryer spreads 1,300 times more germs than paper towels . Use paper towels if available, or air dry your hands. 4. Touch elevator buttons with your knuckle or sleeve: Worth it The ground-floor button, which everyone touches, can get especially grimy. 5. Avoid shaking hands or hugging people who appear ill: Worth it Explain that you’re not being rude; you’re protecting your health. Both experts say they avoid touching friends and relatives who are sick, especially if they’re coughing and sneezing. 6. Keep your fingers off your face: Worth it Touching your eyes, nose, or mouth with germy hands is a surefire way to get sick. And you may be doing it more than you realize. One study found the average adult touches their face about 16 times per hour. Implement these precautions for your own health. And remember: You are worth it! :)
Publish Date: 16-04-20
Description: During the cooler months, I make an extra effort to avoid nasty cold and flus. Here is a gluten free tonic for you to make at home: SOOTHING SORE THROAT TEA Supports immunity and helps relive symptoms of sore throats and coughs Ingredients to make 1 cup: 5ml of Olive leaf extract - natural flavour 1 tsp of Manuka honey 1 squeeze of lemon juice 1tsp of fresh thyme leaves 1/2 teaspoon of grated fresh ginger root 1/4 teaspoon ot tumeric root powder 1 cup of freshly boiled water Method: Add ingredients to a teapot with freshly boiled water. Brew for 5 minutes. Pour tea through the strainer. Stir in olive leaf extract. Sip while warm. Drink up to 3 cups throughout the day! For more wellness tips please contact Brigitta on 0450 282 452.
Publish Date: 10-04-20
Description: Did you know that Yoga is a great way to boost the respiratory immunity of your body? So I’ve rounded up seven of the best yoga poses to boost your immune system. 1. LEGS UP THE WALL This pose is a great way to ground the nervous system and manage stress, which, when experienced regularly, is a major contributor to illness. Inversions also help lymph fluid move through the body, which fight infection. 2. SEATED SPINAL TWIST Seated spinal twists alternately compress and stretch the torso, increasing circulation to the stomach, kidneys, intestines which stimulates digestion. Digestion, and general gut health are essential for a functioning immune system. 3. DOWNWARD DOG Downward facing dog is a great way to drain the sinuses, relieving any pressure caused by colds or sinus infections. Downward dog also moves white blood cells throughout your body that help prevent infection. 4. SUPPORTED FISH POSE A great pose any time you want to open up the shoulders and chest, this pose also does wonders for congestion in the lungs and sinuses. Proper alignment is essential in this pose, so ensure you have blocks or pillows to support your shoulders, neck and head to get the most out of this healing pose. 5. BRIDGE POSE Another excellent chest-opener, this pose opens up the thymus, an organ located in the chest responsible for the growth of T-cells, a type of white blood cell essential for supporting the immune system and fighting infection. 6. BIG TOE POSE A great way to stretch the hamstrings, this pose also has the potential to decrease stress and anxiety and stimulate the digestive system. This pose can also help relieve the symptoms of headaches. 7. SAVASANA Though this pose is usually done at the end of a yoga flow, it’s a great posture to do any time you’re suffering from a headache, exhaustion or sleeplessness, all of which are common with colds and flu. The best part? You can do it in your pajamas! Looking for a way a combat stress? Feel free to reach out to Brigitta on 0450 282 452.
Publish Date: 01-04-20
Description: Lemon coconut chia cookies These lemon-coconut cookies are full of antifungal coconut milk and shredded coconut. They are low in carbohydrates and will have very little impact on your blood sugar, even though they taste sweet. Ingredients for Cookies 1/4 cup canned unsweetened coconut milk 1 tsp. vanilla 1 tsp. powdered stevia 1 Tbsp. lemon juice 1 cup blanched almond meal 1/2 cup unsweetened shredded coconut 1 Tbsp. chia seeds 1 tsp. lemon zest Pinch of salt Ingredients for Coconut Dust 1/4 cup unsweetened shredded coconut 1/2 tsp. powdered stevia Directions for Cookies Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper, set aside. In a medium sized bowl, whisk together unsweetened coconut milk, vanilla, powdered stevia and lemon juice, set aside. In another medium sized bowl, add blanched almond meal, unsweetened shredded coconut, chia seeds, lemon zest and a pinch of salt, stir to combine. Pour liquid ingredients into bowl with dry ingredients, mix well. Scoop dough by the tablespoon and roll into balls. Place dough balls two inches apart on parchment lined baking sheet. Flatten dough balls to about 1/2-inch thickness (the flat bottom of a measuring cup works great). Bake cookies about 15 minutes, remove from oven, then sprinkle with Sweetened Coconut Dust. Cool cookies before serving. Directions for Sweetened Coconut Dust In the bowl of a food processor or a high speed blender, add 1/4 cup unsweetened shredded coconut and 1/2 teaspoon powdered stevia. Pulse for 10 to 15 seconds or just until a fine powder is created (pulsing the mixture to long will create a paste). For more wellness advise please contact Brigitta on 0450 282 452.
Publish Date: 20-03-20
Description: Odds are PRETTY HIGH that you're familiar with the medical condition known as a yeast infection, as statistics suggest that up to 75 percent of women contract a vaginal yeast infection at least once in their lives. Common Candida Overgrowth Causes Refined sugars and carbs Yeast, a fungus, relies on sugar – a form of energy – for its vitality. Therefore, the more sugar there is in your body, the more the yeast will thrive, potentially leading to an overgrowth. Alcohol consumption When consumed at rates higher than what's recommended or deemed acceptable, alcohol, which contains sugar, nurtures Candida growth. Antibiotics When you're prescribed antibiotics, it's to fight some sort of bacterial infection. And as these prescriptions are designed to do, they kill off the bacteria – both bad and good. That puts your body in jeopardy of antibiotic resistance. What you can do about it? 1. Cut the sugar Processed and refined foods, as well as those high in gluten and sugar (including natural sugars), create an ideal home for Candida. Restrict (or, better, eliminate completely) your intake of alcohol, sweets, bread, vinegar and foods containing vinegar, peanuts and foods high in sugar – including sweet fruits such as bananas and dates. 2. Add Candida fighters to your food consumption By not allowing Candida to survive, avocados, chia seeds, wild-caught fish, garlic and other healthy food that contains caprylic acid, which has anti-microbial properties that are proven to kill yeasts and Candida. 3. Load up on probiotics I recommend forgoing antibiotics whenever possible. Taking supplement with a high-quality probiotic, as probiotics help support the immune system, regulate digestion and restore a healthy balance of gut bacteria by crowding out Candida. It is very simple to feel better cut down on alcohol, refines sugar and carbs, take supplements and do digestive yoga poses on a daily basis. For more wellness advise and yoga practice please contact Brigitta on 0450 282 452.
Publish Date: 14-03-20
Description: If you're reading this on your phone while lying in bed wide awake, you're probably not the only one. Many of us do not get enough sleep on a daily basis. If you've got a cupboard full of failed sleep remedies, that's not totally your fault. With so much information floating around, it's hard to separate fact from fiction. So how do you separate the miracles from the malarky? Here are 5 science-backed ways to start sleeping better, according to experts: 1. Establish a routine Putting yourself to bed around the same time every night isn't just for kids. If you’ve ever felt the effects of jet lag, then you already know how just a few hours' difference can throw off your brain and your body. 2. Skip the nightcap It may help you fall it asleep, but it ruins the quality of your sleep. Instead, try sipping a caffeine-free herbal tea — like lavender or chamomile — to get your body and brain in the mood to snooze. 3. Avoid screens Binge-watching your favorite mindless sitcom until you pass out can become a go-to routine, but the laptop, tablet, phone, or TV you’re using is counteracting your body’s natural sleepiness. These electronic devices emit short wavelength blue light, which can actually help your brain stay alert. If you can, I recommend you staying away from screens for an hour or two before bed. 4. Exercise (but listen to your body) Besides lowering your chronic disease risk, reducing feelings of anxiety, and promoting a healthy weight, working out can also help you feel more rested. But if you're not into hitting the gym, keep in mind that everything from brisk walking to active yoga to yard work counts. 5. Don’t have a heavy dinner right before bed Since a heavy meal takes much longer to digest and absorb than a lighter one, it can keep you awake while your system chugs along. Instead, try a light snack so you don't feel famished at bedtime. I drink a healthy nutritious shake, but a few nuts or cheese and whole wheat crackers can help you get through the night without feeling hungry, but it's still not heavy enough that your body will be working hard to digest it. For more wellness tips please contact BRIGITTA on 0450 282 452.
Publish Date: 06-03-20
Description: Did you know that some yoga poses to help open up the airways and ease those who have sleep apnea? Sleep apnea is essentially an advanced form of snoring. It’s estimated that those who suffer from sleep apnea lose about a third of sleep every night, and their tossing and turning, loud snoring, and even choking can affect their partner’s night of sleep, as well. As we know, losing sleep can lead to a plethora of other problems including headaches, high blood pressure, weight gain, and even heart disease. Yoga Poses for Sleep Apnea Cat Cow Pose First up is cat cow. Begin posed on your hands and knees. Your shoulders should be directly above your hands and your hips should be directly over your knees. Make sure you start with a flat back. As you slowly and deeply inhale, arch your spine down to the floor and look up to where the wall meets the ceiling, which will keep your neck in line with your spine. Locust Pose Next yoga position is locust. To begin this pose, lie belly down on the floor, arms long along your sides, and palms on the floor. Legs should be long and pointed at the toe. As you inhale deeply, raise your chest and legs up off the floor as much as you can, while keeping your shoulders back and opening your chest. Try to lengthen your spine and keep your neck aligned by imagining watching a marble rolling up and down the floor. Squeeze your glutes and your legs together. Hold this position for a count of three, then relax. Repeat this move for eight to 10 reps. Seated Twist The final move is seated twist. To start, sit in a criss-cross-applesauce position on the floor. Make sure you are comfortable. As you inhale and fill your chest with your breath, straighten out your spine to sit tall, and roll your shoulders back and down. As you slowly exhale, twist to the right, placing your right hand on the floor behind your hip. Put your left hand on your right thigh to pull you further into your twist. Hold for three seconds. Inhale as your return back to the center and then repeat to the left side. For more personalised yoga practices please contact yoga instructor Brigitta on 0450 282 452.
Publish Date: 23-02-20
Description: The practice of yoga supports physical, mental, and spiritual development that allows you to create the best version of yourself. Yoga may also be an effective tool to help you lose weight, especially the more active forms of yoga. Active, intense styles of yoga help you burn the most calories. This may help prevent weight gain. Ashtanga, vinyasa, and power yoga are examples of more physical types of yoga. Vinyasa and power yoga are usually offered at hot yoga studios. These types of yoga keep you moving almost constantly, which helps you to burn calories. Practicing yoga may also help you develop muscle tone and improve your metabolism. While restorative yoga isn’t an especially physical type of yoga, it still helps in weight loss. One study found that restorative yoga was effective in helping overweight women to lose weight, including abdominal fat. Make a commitment to yourself and your practice if you want to use yoga to lose weight. Make small, gradual changes and set modest goals so that you’re more likely to stick to them. The best way to lose weight, if you wish to avoid high intensity workout, is to combine yoga and changing your diet. This worked for me and many others. For personalised tips and programs please reach out to Brigitta on 0450 282 452.
Publish Date: 13-02-20
Description: Have you ever thought about starting practicing yoga? Not sure where to start. How do I know which style is right for me? I’ve rounded up the most popular styles and put together all the information you need on the style: Ashtanga Yoga Fast-paced and challenging, Ashtanga consists of six unvarying asana (pose) sequences that are to be practised in gradual progression. Traditionally, Ashtanga yoga is taught in a Mysore setting, where students practise in silence at their own pace while receiving individual guidance from the teacher. Is it for me? If you’re looking for an athletic and structured practice that will give you that strong, lean body you’ve always wanted, you can confidently walk into a Mysore class. Vinyasa Flow Derived from Ashtanga, this style of yoga mixes up asanas to create new and creative sequences. The sequences are usually dynamic and physically challenging, and will surely incorporate “Sun Salutations”, “Warriors”, hip openers, back bends, and inversions, so be prepared to move loads, progress quickly, and sweat buckets in the process. Is it for me? If you’re looking to tone up and build flexibility, but don’t like the idea of doing the same asana sequence every time, then Vinyasa Flow is your yoga fix. Bikram Yoga Bikram yoga is a set sequence of 26 asanas (each done twice) performed in a hot and humid room. Extensive sweating allows tense muscles to soften so students can go deeper into each asana. It is also believed to promote detoxification and the flushing out of toxins. Is it for me? If you like to sweat and prefer discipline and structure in your practice, then Bikram yoga is perfect for you. Make sure to come to class well-hydrated Yin Yoga It was designed to help practitioners go deeper than superficial muscular tissues and target the joints, ligaments, and bones through passive stretches and long posture holds. Yin classes are slow in pace, will not make you sweat, it’s not an easy practice – due to long posture holds, some poses can get quite uncomfortable. This style of yoga is perfect for active people looking to build flexibility, improve joint stability, and heal muscular tissues. Is it for me? If you’re looking for a slow, meditative type of yoga that helps to unwind and de-stress, then sign up for a Yin class. This style is perfect for people who stay active by running, cycling, or weight-lifting. For your own personalised yoga practice please contact Brigitta on 0450 282 452.
Publish Date: 01-02-20
Description: This is one of my favourite cookie recipes. It is a hit every time! INGREDIENTS 2 CUPS (300G) BUCKWHEAT FLOUR+ 1½ CUPS (180G) ALMOND MEAL (GROUND ALMONDS) 1 TEASPOON GROUND CINNAMON ½ TEASPOON SEA SALT FLAKES ¾ CUP (180ML) MAPLE SYRUP ½ CUP (125ML) VEGETABLE OIL ⅓ CUP (110G) CHERRY JAM METHOD Preheat oven to 180°C (350°F). Place the flour, almond meal, cinnamon, salt, maple syrup and oil in a bowl and mix to combine. Roll heaped tablespoonfuls of the mixture into balls and place on baking trays lined with non-stick baking paper, allowing a little room to spread. Press your thumb gently into the middle of each cookie and fill with ½ teaspoon of the jam. Bake for 14–16 minutes or until golden and crisp. Makes 24 (Buckwheat flour is a gluten-free flour) Enjoy and tell me how it tasted! For more healthy tips please contact Brigitta on 0450 282 452.
Publish Date: 22-01-20
Description: Yoga Instructor, Wellness Specialist My name is Brigitta Plosz. I was born in Hungary. I always lived a healthy and active lifestyle. However, in 2013 I was involved in a motorbike accident as a pillion passenger and suffered from multiple traumas and injuries. As the result of the serious injuries I ended up in a wheelchair. I made a decision then I will get back on my feet or I do not intend to live within those conditions. I underwent a few surgeries, it took me more than 3 years of rehabilitation to get back on my feet, I learnt how to walk again. During my many years of rehabilitation my only focus was on daily physiotherapy, nutritional supplementations, meditation, psychological therapy and personal development. Due to not being able to work I had no job to return to and I felt lost. All I knew that I am willing to continue living a healthy and active lifestyle and keen to inspire others to do the same. I still have titanium in both of my femurs I noticed that prolong jumping or running give me pain so I found yoga. I knew that I found what I needed. I completed my 200 hours yoga teaching, 50 hours the Art of Assisting and Alignment and 50 hours yoga therapy courses at Body Mind Life in Surry Hills. Through the practice and teaching of Vinyasa yoga and pranayama I am amazed every day about what the body is capable of doing in relation to ease the pain and improve the flexibility. To find out more about how I can help you - Contact Me for a Confidential Chat. FREE 15 Minute Consultation! *** https://www.bphealthandwealth.com.au 5/527 Old South Head Road GS*
Publish Date: 01-04-20
Description: Have you heard about the Apple Cider Vinegar Diet? First of all, apple cider vinegar itself isn’t bad. It can be used in a variety of ways! From DIY household cleaning products to salad dressings. But it’s by no means a magical, fat-melting elixir. A lot of the claims about it curing every ailment and making you lose weight are entirely overblown. Yes, it lowers blood sugar levels, but only a little bit. It doesn’t make up for the food you actually eat. Sorry guys, no amount of apple cider vinegar is going to cancel out high calorie processed foods. Not to mention the fact that, over time, too much apple cider vinegar either causes or worsens low potassium in the body. Bottom line? Knock yourself out if you enjoy adding this ingredient to your diet. But don’t expect any miracles. Do you wish to know what really works? Living a healthy and active lifestyle, changing bad eating habits to good ones. For more healthy lifestyle tips contact Brigitta on 0450 282 452.
Publish Date: 10-01-20
Description: Ever wanted to prevent having a hangover? These tips will help take the edge off when you've overdone it. 1. Drinking water with H24 Hydrate Hydration can reduce dehydration and the resulting headaches and dizziness. Mix one serving of H24 hydrate with 1L of cold water and drink it. Gatorade has a lot sugar content while H24 hydrate has 0. 2. Sweating it out Exercise may make you feel better. It always does it for me. 3. Avoid caffeine Drinking caffeine will dehydrate you more. 4. Take multivitamin Your body could really use some vitamins right now. I can give you suggestions which one is the best brand just reach out to me. 5. Eat protein rich food I would drink my nutritious and delicious protein meal herbal beverage to get me going. It is easy to digest so you will not fill so full. For recipe please contact me. It is time for you to head to the kitchen for a glass of water anyway as usually people do not drink enough water on a daily basis.
Publish Date: 03-01-20
Description: Heart disease, cancer, Alzheimer’s, acne…these are just some of the possible consequences due to too much inflammation in the body. The following is a list of Ten of the top Inflammation causing culprits to avoid and cut back on: 1.Dairy– Conventional processed dairy is a high source of inflammation-inducing saturated fats. Full fat cultured dairy and raw dairy is usually better tolerated and can offer various health benefits. 2. Corn– Today, the food processing industry uses a high number of corn derivatives, because it is cheap. In its refined form, corn can spike the body’s blood sugar levels, which leads to an increased insulin and inflammatory response. 3. MSG– MSG causes the inflammation of blood vessels in the liver, as well as the death of liver cells and even the destruction of red blood cells. 4. Sugar– This one may seem obvious but some don’t know that when you consume too much glucose containing sugar, our bodies are unable to process the extra glucose coming in quickly enough. This increases chances for inflammation. 5. Conventional Meat– Because most cattle, chicken, and pigs are not raised on an all-grains diet, many meats that we consume are loaded up with antibiotics and hormones to prevent the animals from contracting any diseases which may affect the meat. This means that the meats we are consuming are higher in inflammatory saturated fats. 6. Soda– Sugary beverages are guilty of adding extra calories, sodium, and sugar into our systems which leads to inflammation. 7. Processed Foods– Such as additives, preservatives, food coloring, as well as many other chemicals found in processed foods. Certain food additives can interfere with your gut bacteria, which causes inflammation in our intestines and can potentially promote the development of some chronic diseases. 8. Alcohol– Too much alcohol can damage healthy liver cells, promote inflammation, and even weaken the body’s immune system. 9. Fast Foods– Phthalates. This is the class of endocrine-disrupting chemical toxins which we consume by eating most fast foods. 10. Vegetable Oil– Vegetable oils have a high concentration of the inflammatory fat, omega-6. For more healthier advise please contact Brigitta on 0450 282 452
Publish Date: 27-12-19
Description: Antioxidants are substances that protect our cells from oxidative stress, which is caused by free radicals. Free radicals are like these chaotic “bad guys” that try to steal from cells and cause damage in the process. This damage leads to a whole host of diseases, as well as inflammation, premature aging, and degeneration. The Top Antioxidant Foods Rose Hip Rose hip is rich in antioxidants, including polyphenols, carotenoids, Vitamin A, Vitamin C, and Vitamin E. Blueberries Research shows they prevent heart disease by lowering cholesterol and improving blood pressure. They’re also believed to delay age-related brain decline, although this is based on animal and test-tube studies. Still, blueberries are available almost year-round, and aren’t too expensive (frozen being the cheapest). Pomegranate Both the juice and the seeds of the pomegranate fruit are shown to be incredibly high in antioxidants. It’s one of the most powerful anti-inflammatories out there, with some research suggesting it may improve IBD (inflammatory bowel disease). Chocolate (cacao) Chocolate, or raw cacao, is crammed with antioxidants. These include polyphenols and flavanols, which studies show protect our nerves, heart, brain, skin, and cells from disease. But remember, these benefits mean nothing if you’re going for processed, junk-food sources. Look to buy pure, 100% raw cacao powder! Green tea, or, Matcha Green tea (or matcha) is still a force to be reckoned with, as it contains a powerful antioxidant known as EGCG (epigallocatechin gallate). EGCG is a type of catechin studied for its potential disease prevention properties. Just a friendly reminder, none of these are meant to treat or cure disease. Also, don’t limit your diet to just these foods. For more healthy tips please contact Brigitta on 0450 282 452.
Publish Date: 21-12-19
Description: Walking can offer numerous health benefits to people of all ages and fitness levels. Read on to learn about some of the benefits of walking. 1. Burn calories Walking can help you burn calories. Burning calories can help you maintain or lose weight. 2. Strengthen the heart Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent. And your risk may reduce even more when you increase the duration or distance you walk per day. 3. Can help lower your blood sugar Taking a short walk after eating may help lower your blood sugar. A small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day. 4. Eases joint pain Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints. 5. Boosts immune function Walking may reduce your risk for developing a cold or the flu. 6. Boost your energy Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of coffee. Walking can fulfil daily recommended exercise for people of all ages and fitness levels. My favourite walking route is along the beach, it is called coastal walk. For more Wellness tips please contact Brigitta on 0450 282 452.
Publish Date: 14-12-19
Description: Fact 1: Plant Estrogens Are Not the Same as Natural Estrogen Many myths and misconceptions concerning soy foods stem from the fact that soy contains natural plant compounds called isoflavones. Isoflavones are “phytoestrogens,” which are also known as dietary estrogens. Isoflavones have a chemical structure that’s similar, but not identical to natural estrogen, the hormone produced by your body. Therefore, plant-derived phytoestrogens in soy do not exert the same effects as the estrogen that the body produces. When some people hear “soy contains phytoestrogens,” they assume that consuming soy will expose their body to too much estrogen, but that is not the case. Fact 2: Soy Isoflavones Do Not Increase Breast Cancer Risk Some people shun soy foods in the mistaken belief that these plant estrogens will increase their body’s exposure to estrogen, and increase their risk for breast cancer. It turns out, that the opposite may be true. In the case of breast cancer, concerns about soy increasing natural estrogen levels are unfounded. In fact, the incidence of breast cancer is lower in countries where soy is consumed regularly. In Asian epidemiologic studies, a higher consumption of soy in early life is associated with a 25 to 60 percent reduction in breast cancer risk. Similarly, the North American Menopause Society has concluded that soy-based isoflavones do not increase the risk of breast or endometrial cancer. Fact 3: Soy Does Not Have Feminising Effects on Males This myth has caused some men to avoid soy products completely. While it certainly makes headlines, this has been reported in only one study, which documented the “feminising” effects in a 60-year old man who drank nearly three litres of soy milk daily. It was estimated that the subject was taking nine times (360mg) the amount of isoflavones than typically consumed by older Japanese men, whose soy intake is higher than the worldwide average. The subject’s high soy intake was also part of an unbalanced and nutrient-deficient diet. In numerous clinical trials, there has been no report of feminising effects in men who were exposed to as much as 150mg/day of soy isoflavones. Finally, you can also help the planet by consuming more plant-based protein like soy. When compared to the environmental impact of raising farm animals, soy production uses less water and land, and produces fewer greenhouse gases. For more health and nutrition advices please contact Brigitta on 0450 282 452.
Publish Date: 06-12-19
Description: Bloating happens to everyone. There are many reasons why it happens- anxiety, intolerances, allergies, diet, menstruation and hormones, chewing gum, traveling, gut imbalances… it could be so many things! The following list is just for a quick fix or occasional episode. Mint The king of anti-bloating herbs goes to mint, or peppermint. You can take mint in a variety of ways- as a warm or chilled tea, essential oil, capsule, powder. Peppermint is also believed to help relieve intestinal spasms, abdominal pain, indigestion. Ginger You can brew it into a tea, pickle it, cook with it. You can buy it as an essential oil, powder, or capsule. Ginger is excellent for nausea, gas, cramping, and irregular stools, so be careful with how much you take! Aloe Vera While most people think of aloe vera as a cosmetic ingredient or sunburn treatment, it’s inner juice can be used to improve gut health. Many people online speak very highly about its anti-bloating effects. Fennel Traditionally, it was used to help relieve gas, bloating, constipation, ulcers, and IBS. After meals, the seeds were for people to chew on to support digestion (and reduce that after-dinner bloat). Outside of chewing, they can also be brewed into a tea. Fennel is used as an ingredient in a digestive tea recipe from ancient Ayurveda, the “sister science” of yoga. Here’s how you make it: Take one teaspoon of each: cumin seeds, coriander seeds, and fennel seeds. Boil them in hot water for 10 minutes. Cool and sip throughout the day. Remember bloating is a symptom, not a disease. Focus on fixing the gut first. For more health tips and advice feel free to reach out to Brigitta on 0450 282 452.
Publish Date: 01-12-19
Description: “Arthritis” is a general term encompassing conditions that share joint pain and inflammation. Research suggests including anti-inflammatory foods in your diet and limiting foods that may trigger joint pain will assist to manage or reduce your pain. Here are the rigger foods you should avoid: 1. Fried and processed foods What you can do: Cut down on the amount of fried and processed foods you eat, such as fried meats and prepared frozen meals. Include more vegetables and fruits in your diet. 2. Lower your AGEs An advanced glycation end product (AGE) is a toxin that appears when foods are heated, grilled, fried, or pasteurized. What you can do: Research has shown that reducing the amount of food cooked at high temperatures in your diet could potentially help reduce blood AGE levels. 3. Sugars and refined carbs What you can do: Cut out candies, processed foods, white flour baked goods, and sodas to reduce your arthritis pain. 4. Dairy products Dairy products may contribute to arthritis pain due to the type of protein they contain. For some people, this protein may irritate the tissue around their joints. What you can do: Instead of getting protein from meat and dairy, try getting most of your protein from vegetables like spinach, nut butters, tofu, beans, lentils, and quinoa. 5. Alcohol and tobacco What you can do: Healthy joints require a balanced diet, physical activity, and an adequate amount of rest — all of which can be compromised by alcohol and tobacco use. 6. Salt and preservatives Many foods contain excessive salt and other preservatives to promote longer shelf lives. What you can do:Read labels to avoid preservatives and additives. Less salt may help you manage your arthritis, which includes avoiding prepared meals. Though they’re convenient, prepared meals are often very high in sodium. 7. Corn oil Many baked goods and snacks contain corn or other oils high in omega-6 fatty acids, which may trigger inflammation. What you can do: Replace foods containing omega-6 fatty acids with healthy, anti-inflammatory omega-3 alternatives such as olive oil, nuts, flax seeds, and pumpkin seeds. For more advice on how to maintain a healthy body weight and reduce joint pain contact Brigitta on 0450 282 452.
Publish Date: 22-11-19
Description: Absolutely!!! The Pilates exercises are frequently recommended to help prevent and decrease back pain, including low back pain. They strengthen core support for the back, teach good alignment, and provide gentle stretches for tight back muscles. Let's get started! Pelvic Tilt to Pelvic Curl Pelvic tilt is taught to almost everyone who has back pain, especially low back pain. It teaches us to use our abdominal muscles in a way that supports and lengthens the lower back. Chest Lift One of the common causes of back pain is not weak back muscles, but weak abdominal muscles. Chest lift is a great ab strengthener. Swan Prep Swan prep strengthens the back extensors, the muscles the hold us upright. These muscles are often weak and over-stretched in people who have back pain. Child's Pose Child's pose is an easy and restful stretch for the back. Cat-Cow Cat-cow moves between a backstretch and a back extension exercise. It promotes flexibility in the spine. Many people use it as a warm-up exercise. Apply the principles of core stability and good posture that you learn during your Pilates sessions to your everyday life. This will maximise the benefit you achieve from Pilates. For more group Pilates classes contact Brigitta on 0450 282 452.
Publish Date: 16-11-19
Description: Added sugar is probably the single worst ingredient in the modern diet. It has been associated with many serious diseases, including obesity, heart disease, diabetes and cancer. Fortunately, there are many ways to sweeten foods without adding sugar so consider the following 8 alternatives. 1. Stevia It contains zero calories and has no known links to weight gain. 2. Erythitol At only 0.24 calories per gram, erythritol contains 6% of the calories of regular sugar. 3. Yacon Syrup They feed the friendly bacteria in your gut, which are incredibly important for your overall health. 4. Coconut sugar It contains a few nutrients, including iron, zinc, calcium and potassium, as well as antioxidants. 5. Honey It must be consumed in moderation. 6. Maple Syrup It should still be consumed in moderation. 7. Monk fruit It’s natural, contains zero calories and is 100–250 times sweeter than sugar. It is also thought to have antioxidant properties. Stevia is probably the healthiest option, followed by monk fruit, erythritol and yacon syrup. As with most things in nutrition, moderation is key. For more nutrition advice feel free to reach out Brigitta on 0450 282 452.
Publish Date: 10-11-19
Description: Keto-Friendly Almond Cookies Recipe These easy keto almond-flavored cookies pair perfectly with a cup of coffee. INGREDIENTS 2 1/4 cups (252g) blanched almond flour, like Bob's Red Mill 3/4 cup (144g) Lakanto Monkfruit Sweetner, Classic 1/4 tsp fine sea salt 2 large egg whites, at room temperature 1/4 tsp lemon juice or cream of tartar 1/2 tsp almond extract Lakanto Powdered Monkfruit Sweetener, for rolling and sprinkling HOW TO MAKE IT Preheat oven to 300ºF. (150 Celsius) Line 2 large baking sheets with parchment. In a large bowl, combine almond flour, sweetener, and salt; whisk to combine and get rid of any lumps. In a separate large, clean, dry bowl, using clean, dry beaters, beat egg whites and lemon juice until soft peaks form. Transfer egg whites to bowl with flour mixture, add almond extract, and fold together until completely combined (use your hands if needed). Using a 1-tablespoon cookie scoop, portion dough. Lightly dust your hands with powdered sweetener and roll dough in your palms to form balls. Place 1 inch apart on baking sheets. Dust hands with more sweetener as needed. Place 1 tsp powdered sweetener in a small fine-mesh sieve; dust over cookies. Bake until cookies have firmed slightly and bottoms have turned light golden (they will hold their shape), about 23 to 26 minutes. Let cool on baking sheets on wire racks for 5 minutes, then transfer cookies directly to racks to cool completely. Enjoy them on their own or serve them alongside one of the keto - approved coffee drinks! For more information about how to leave a healthier lifestyle and nutrition advice please contact Brigitta on 0450 282 452.
Publish Date: 02-11-19
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