Ageing Gracefully from the inside out with Nutrition

What do we perceive as Graceful Ageing? Youthful exterior- full, smooth, radiant skin along with Healthy Hair, Nails and Teeth

• Vibrant Mood- consistency, positive, upbeat
• Good Energy levels- physical, mental and sexual energy levels
• Robust Immune System- avoiding colds, flu, viruses
• Healthy Weight

What could be stopping us from achieving ageing gracefully?

• Less than adequate sleep
• Lack of Exercise and sunlight
• High Stress
• Drugs and environmental toxins exposure
• Calorie Dense food not nutrient dense food
• Hormone Imbalances
• Liver dysfunction

Common Hormone Imbalances, do you have them?

Hormones are chemical messengers that tell your organs and cells what to do.  Hormones can be influenced by each other and one imbalance can trigger other imbalances. Our endocrine system is an integrated network of small glands that produce and secret molecules know as hormones.... they are so powerful and can regulate your skin, mood, your energy, your immune system and your weight. 

Four Hormones that have a huge impact on Ageing Gracefully

HORMONE: Adrenal - adrenaline &cortisol WHAT WE USE THIS HORMONE FOR: Fight and flight, Energy, Adrenals give us some oestrogen WHAT IF WE ABUSE THAT HORMONE: Adrenal fatigue, Weakness & tired, Weight gain High levels cortisol>incr glucose > met syndrome>weight gain>carb cravings Stress – eat more- release more cortisol- compounding effect upon your weight* HOW TO SUPPORT THAT HORMONE NATURALLY:  Increase  green leafy vegetables Increase the number of servings of fresh fruits and vegetables (increase the potassium in the diet) Seek super foods such as: Brewers yeast, wheat germ, fresh sprouts ( sprouted breads) Eat EFA ocean fish 3x per week Eat nuts, seeds and legumes Only moderate amounts  whole grains rice and grains Eat lots of garlic, onions, and mushrooms – especially shitake mushrooms Avoid: White flour, sugar, sodas and refined foods Caffeine Alcohol Smoking Environmental toxins Vit B, C, and tyrosine ( not on Monoamine oxide inhibitor) HORMONE: Insulin WHAT WE USE THIS HORMONE FOR: Carbohydrate metabolism, Keeps blood sugar with narrow range WHAT IS WE ABUSE THAT HORMONE: Afternoon fatigue, Abdominal weight, Sugar cravings, Mood swings, Insulin related acne, Female repro: PCOS, IR > fat metabolism, Cells will not absorb glucose> fat, Fat cells loaded with glucose receptors – vicious cycle – while your gaining weight your cells are starved for glucose> exhausted & eat carb food for energy! HOW TO SUPPORT THAT HORMONE NATURALLY: Balance blood sugar: F,P,CC, Reduce grains, Reduce simple carbs, Reduce hidden sugars, Reduce skim or no fat foods- hidden sugars HORMONE: Repro, Female sex hormones, Oestrogen, Progesterone WHAT WE USE THIS HORMONE FOR: Oestrogen; Youthful skin, Libido, Neuroprotective, Reproduction, Protect and modulate our immunity* WHAT IF WE ABUSE THIS HORMONE: Deficiency; Nervousness, Irritability, Problems with concentration, Depressive mood, Anxiety, Loss of self confidence, Hot flushes Excess; Endometriosis, PCOS, Breast Cancer, Fibrocystic breasts, Fibroids, PMS, Abdominal fat, Menorrhagia HOW TO SUPPORT THAT HORMONE NATURALLY: Phytoestrogens  in food; Flaxseed, tofu, hummus, soy beans, multigrain bread, sesame seeds, garlic. Be aware of environmental oestrogens- mimic role of hormones in body – endocrine disruptors-pesticides, plastics ( microwaved!), trans fast. Fiber- reduce the reabsorbed oestrogen in the intestines. Soluble and Insoluble.  Ground Linseeds contain oestrogenic lignans. Pectin are also very good.  Cooked apples are esp good. Phyto estrogenic foods chickpeas, soy and other pulses, legumes, and seeds esp if they are sprouted. Brassica  family- contains indoles which help the liver process oestrogen and also competitively  inhibit oestrogen. Reduce dairy- milk contains oestrogens which are far more powerful than phyto oestrogens. Go A2 Vit B6- uterine and breast tissue more susceptible to oestrogen stimulation. Alcohol intake should be kept to moderate 1-2 glasses with 2 AFD.  More than 4 = poor liver dysfunction. Coffee, beer and cannabis all have oestrogenic effects on the body. Methionine containing foods, beans, legumes, and allium family ( garlic)  help with Oestrogen break down in the liver. Good gut flora is essential. Brassica Olerecea, Broccoli sprout. Calcium d glucarate,Zinc

HORMONE: Thyroid, Hormones T3, T4 WHAT WE USE THIS HORMONE FOR: Metabolism in every cell in the body, Body fat WHAT IF WE ABUSE THAT HORMONE: Under active; Brittle hair/loss/brow, Weight gain, Fatigue. Overactive; Weight loss, Heart palpation, insomnia HOW TO SUPPORT THAT HORMONE NATURALLY: Reduce soy products non GMO, SPI, ‘health’. Moderate flaxseed, walnuts, sorghum, almonds, cassava,  pulses, and apples -cyanogenic glycoside. Cook goitrogenic foods – cabbage, broccoli. Increase selenium- brazil nuts, eggs. Increase iodine- sea vegetables, eggs. Zinc, Cu, and Se required cofactors for iodothyronine iodinase enzyme T4 to  T3.

The Byron At Byron is an ideal getaway for a Cleanse & Nourish Retreat Perfect Spring Cleanse -September 4th-7th, 2011

The Cleansing Journey will begin in your home prior to departure. This easy Cleansing Preparation a week before departure, is slow way to begin a cleanse. This ensures that at the Retreat you are more likely to have a nourishing experience without detox symptoms. You will never be hungry and you will be pleasantly surprised how easy it is to eat healthy whilst you are cleansing.

Your stay includes

• All cleansing meals, juices, morning yoga
• A 30 minute massage and use of all spa facilities.
• Full use of all resort facilities: spa, gym, classes, hikes and more.
• Daily nutrition workshops: * How food effects our hormones, acid/alkaline ratios. * How inflammation creates dysfunction in the body * How to bring cleansing and food combining into your everyday life
• After departing the Byron at Byron you will have the opportunity for consultation for up to three weeks after, to ensure that you can integrate these principles into your daily life. 

$ 1450.00 pp.  Limited to 12 women for personal planning.

Welcome to winter with Holly Davis Co Founder of IKU and author of Nourish A Winter Warming Dinner Party Menu Class July 19th at a Balmoral Beach home,– cost $125  11-3pm

Appetiser: Bite sized mandarin and black sesame beef balls Entree: Warm cavelo nero, radichio and lemonade salad Main course: Osso Bucco Rouge with celeriac, pumpkin, potato mash and gremolata Dessert: Prune semi fredo This meal embodies all the principles of a nourishing wholefood diet but I defy your guests to notice that the delectable food they are happily eating is benefiting their health! All menu items, excepting the salad, can be pre prepared so you can relax and enjoy the evening too