I often have client's tell me their reasons as to why losing weight is impossible for them. The reason's they describe are often difficult challenges to overcome for sure; however if they don't believe losing weight is possible, then it won't be.

Nelson Mandela said "Everything is impossible until it is done." I am a big believer that in order to achieve something, you need to believe you can do it. You may not believe it at the start of your journey, however with small wins and some momentum, I've observed client's self-belief grow. They then go on and achieve amazing results. 

Here are a few examples of what I hear and see:

1) "I can't lose weight, I'm from a family of big people."

Genetics can surely be a challenge to overcome, however we know that genetics are described as the gun, yet our environment pulls the trigger. Not only do families share genetics, they also share meals and the food environment. These can be changed. 

2) "I can't lose weight, I'm no good at...

A 24 year old female came to me motivated to lose weight. She told me her entire family was obese and her father had recently passed away from diabetes-related complications. This client was desperate to not follow a similar path, but could not understand why she could not lose weight. For as long as she could remember the thought of breakfast made her feel nauseous. Often she would not eat until lunch, sometimes later. She reported cutting back on iced coffee and soft drinks months ago and now just drank water.

She had lost some weight but not as much as she expected, and her weight had now stalled. She reported that she felt she ‘didn’t eat that much’ as she only ate ‘twice a day’. When we started discussing hunger, it became apparent that she would be quite hungry in the afternoon and evening. She thought maybe her portions were a little large, but she ‘had vegetables at least three nights a week’. She also reported that she had takeaway...

Gav Larkin battled anxiety and depression from a young age.

Gav was never comfortable with his appearance.

In adulthood, going out in public made him anxious as he thought his children would be embarrassed by him.

This spiraled to a point where he lost his job and become house-bound for 2.5 years.

After a major health scare, Gav turned his life around.

Tune in to hear the heart-warming physical and mental transformation Gav made, and to discover what Gav’s plans are for the future.

Meet Alicia and Tamara, best friends who did our health challenge over a year ago.

To date, they have lost a combined 50kgs of body fat.

Honestly, there is not a big difference between potato and sweet potato.

However, white potatoes have a bad rep, all thanks to sneaky marketing. When we analyse the science between the potato varieties, we don’t see significant differences in terms of the macronutrients - It’s more about the micronutrients. Today, we will explore the similarities and differences between the potatoes and strategies to optimise our health.

Potato vs sweet potato

There is not a lot separating the potatoes in terms of nutrition. The energy density, carbohydrate, protein and fat content is virtually the same. The differences exist between the micronutrient makeup and the taste.  

Similarities

• The potatoes virtually provide the same amount of kJ per 100g (sweet potatoes are 20kJ higher, so not a massive difference).
• White potatoes have slightly less carbohydrate per 100g. However, the difference is not significant.
• Protein is the same between the potato varieties.

...

Rural obesity is multifactorial, with the main factors involving limited access to healthcare services and a lack of knowledge. Today, we will dive more deeply into the reasons behind rural obesity and what can be done to improve community health outcomes.

A bit of history

From 1985, a 30-year study was conducted, looking into obesity rates across geographical locations. Initially, results indicated that those in rural areas were 75% more likely to be a healthy weight than those living in the city. However, since this first stat, the results have flipped, and those in rural areas are more likely to be overweight or obese.

So, what are some of the reasons behind rural obesity?

1. Income is generally lower. This means that people have less of an ability to purchase healthy food.
2. Lack of environmental support. There are fewer parks, pathways, and exercise equipment in rural areas compared to metropolitan areas.
3. Less access to healthcare facilities. The number of public and...

In short, no, caffeine is not bad for your health. In fact, you may be doing yourself a disservice if you cut out caffeine entirely.

Having said that, we do need to be mindful about how much caffeine we are consuming, as it can cause some nasty side effects if we have too much. Today, we will go through caffeine recommendations, the benefits and the negatives.

Recommendations 

The recommendations for caffeine sit at 400mg per day. However, this is purely a ballpark figure, which equates to:

• Two-three espressos
• Four instant coffees
• Six-seven green teas
• Eight-ten black teas

When it comes to coffee, the limit is three. For those who are pregnant or breastfeeding, the limit drops to one or two. Additionally, those who have heart conditions need to be wary about how much caffeine they are consuming. If you're concerned, it's best to discuss caffeine intake with your GP.  

Benefits of caffeine 

When it comes to caffeine consumption, there is a range of...

Vitamin C is responsible for managing many body functions, like keeping tissues together, producing thyroid hormones and optimising mental health.

It an essential antioxidant which is one of the bodies best lines of defence! But what happens if we cannot get enough Vitamin C? Today we will answer this question, as well as provide strategies to increase Vitamin C intake!

Nutritional consequences

A lack of Vitamin C can lead to severe consequences, impacting both physical and mental health.

When our body does not have enough Vitamin C, it starts to break down. This can result in symptoms like:

• Bleeding
• Bleeding gums
• Pain
• Loose teeth
• Slow-healing wounds

This is what happened to sailors and seafarers, with the condition commonly referred to as scurvy. However, when the seamen introduced citrus fruits, like oranges and mandarins, they could avoid the symptoms above. 

Vitamin C deficiency can also lead to...

1. Thyroid issues. Vitamin C is needed to produce thyroid hormones....

When we're comparing leafy greens, the evidence is pretty clear cut. Spinach is the vegetable with more health benefits!

Below I'll outline the benefits and differences between each vegetable and some recommendations to optimise our intake. We will go through the macronutrients and micronutrients of each leafy green, and determine which veggie has a higher concentration of each nutrient.  

Macronutrients 

In terms of energy-density and macronutrient content, these leafy greens are very similar. The only significant difference is fibre content, which spinach wins hands down. 

 Spinach 

• Fibre. Essential for keeping the digestive system healthy and for promoting regular bowel movements.
• Protein. Essential for building and repairing body tissues and providing the body with a structural framework. 

 Kale

• ­Carbohydrate. The bodies primary fuel source, which feeds the brains high energy demands.

...