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What Are the Benefits of a Gluten-Free Diet?

Article written by visiting blogger Dr. Nikola Djordjevic

Over the past few decades, the trend of excluding gluten from diets has become extremely popular with millions of people around the world adopting this way of life. Some do so without being fully aware of all the information regarding gluten, and whether gluten exclusion from their diet would actually impact their health positively.

A gluten-free diet can provide some benefits to the overall health of most individuals, but before we come to these advantages, let’s start with the basics – what is gluten anyway? Gluten is a protein found in wheat, barley, rye, and triticale and it derives its name from the glue-like characteristics of wet dough. It helps food retain its shape, so it is often used, and not just in the food industry. It is interesting to note that gluten can even find its way into lipsticks, shampoos, and envelope labels.

Gluten can also be found in a wide range of foods such as bread, baked foods,...

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Foods That Keep You Fuller For Longer

Finding foods that actually fill you up, give you energy, and most importantly, taste good, is essential when starting your path to ultimate health.

I clearly remember a time when my stomach would be in painful knots if I didn’t eat by mid-morning. Even if I did eat, I’d still be hungry by morning tea, I couldn’t wait for lunch, I was starving by mid-afternoon and I’d be ready to eat a horse and chase the rider by dinner.

"To feel fuller for longer, drink water and look for foods containing protein, fat and fibre."

The foods you eat are essential to your success at achieving ultimate health. Foods that contain protein, fat and fibre are harder for our bodies to break down, and hence, help to keep you fuller for longer.

  • Protein takes more energy for you to digest and activates satiety hormones.
  • When fat enters the small intestine it slows digestion.
  • Soluble fibre found in fruits, vegetables and legumes expand in your stomach, slowing the rate of gastric...
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How to be Healthy on Christmas Day

Merry Christmas With the year coming to an end, a new one about to begin, and the traditional celebration that is Christmas, this time of year can quickly and easily blow out into an overconsumption of food, drink and an expanding waist line.

Christmas is easily my favourite time of the year. From the last week of November when the first Christmas craft fairs start, until new years day, I absolutely love this time of year! Personally, I give myself the 2-week festive season to eat and drink (almost) anything that I like.

"I believe indulging in your favourite food and drink every now and then is good for your soul."

The festive season, and Christmas Day in particular, can be a difficult time to navigate if you are trying to be healthy. My belief is that healthy living should fit into your life, not the other way around.

When you “try” to be healthy, it makes it really difficult to stick to. You’re constantly flexing your discipline muscle and burning off your...

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How Does the Keto Diet Work?

I’ve introduced you to the Keto Diet over the past few particles. I’ve described what it is, how it can benefit you and explained the different types. But how does it actually work? How do you work out 75% fat? How do you determine 1 gram of protein for every kilogram of bodyweight? How do you ensure you keep your carbs down to less than 50 grams when there are carbs in vegetables? Well, that’s what this article intends to clarify. Here, I’ll be showing you what a Keto Diet looks like day-to-day.

Now, I’ve been claiming that I eat a “loose” Keto Diet. What I mean by loose is that I eat all these foods in a similar ratio to how the Keto Diet works. But, my carbs would be higher than what the Keto Diet allows for. So by definition, I don’t follow a Keto Diet because those carbs wouldn’t be low enough for ketosis to kick in. However, the carbs I’m consuming are not breads, pastas and grains; those carbs are in the form of...

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Different Types of Ketogenic Diets

The articles I’ve written recently have introduced you to the Ketogenic Diet and its benefits. You may be surprised to know that there are actually different types of the Ketogenic Diet, all used for different reasons. In this article, I’m going to introduce you to these different versions of the diet.

Until researching the Keto Diet and trying to get my head around it all, I didn’t realise there were in fact different types. Each version is a slight variation on the standard version, and all are designed based on specific needs.

"The different types of the Keto Diet serve to deliver specific needs for individuals, while maintaining the benefits of the original Keto Diet."

It makes sense that we all have different nutritional requirements. An office worker trying to lose weight has different nutritional requirements to an elite athlete training for six hours a day, who has different nutritional requirements to a local gym-goer trying to put on muscles, who in turn,...

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Benefits of a Ketogenic Diet

There was so much I could have written about the Ketogenic diet in my last article that I decided to write another one detailing its benefits. The Keto diet is an approach to eating whereby you drastically reduce your carbohydrate intake and dramatically increase your fat intake.

I have to admit; I never really knew what Keto was until recently, and even then, I wasn’t really that interested in it. Initially, I thought it was another health industry fad that wouldn’t last. However, as I began researching it, I realised it had in fact been around for a long time in the medical industry, and there was a growing body of evidence supporting its benefits.

"There are several benefits to the Ketogenic diet supported by a growing body of research."

In fact, it turned out that my diet had closely resembled the Keto diet. Having done the research and experienced the difference for myself, I started prescribing the Keto diet to clients who either wanted to know...

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Is Your Tummy Ready to Accept Food?

We all know what and how much we eat effects our health. But did you know that when you eat is just as important?

I decided to write about this topic after going out for breakfast. Now, if you’ve been following my blog for some time now, you’ll know I’ve been fasting until lunch for about a year. However, I had a quiet morning to myself (which never happens) so I decided to go to my favourite cafe for breakfast. Although the food was delicious, by the time I left, I felt bloated, tired and yuck.

"It’s kind of like waiting at a bus stop for a bus at the wrong time. Luckily this bus driver will stop his break early to come and get you. But he probably won’t be too impressed, especially if he’s doing it every day."

I’d heard about chrono-nutrition before and knew a bit about it. Chrono-nutrition is the behaviour of eating at the same time each day. When you eat, your body releases hormones and enzymes to help you...

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How to Fuel Yourself Like a Ferrari

For many, weight loss (and health in general) is about reducing the number of calories they consume. The food they eat doesn’t matter. All that matters is the amount of food they eat. This approach is like being content with filling your nice new car up with unleaded 91 and thinking that it’s going to remain in peak condition.

I’ve had this conversation with so many people. Being healthy isn’t about continuing to eat cheap foods that fills you up, or only being concerned with how much you eat. That mindset is so 1980’s. Being healthy is about spending just that little bit more money, and putting in good quality fuel, just like unleaded 95, or even better, unleaded 98.

You wouldn’t put cheap fuel in a Ferrari. Your body is the only one you’ll get. Fuel it like a Ferrari.

Food is so much more than just energy. Yes, it is that, but it is also so much more! Good quality food is all about the nutrients. It’s the...

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What is Soul Food?

We all have our own soul foods. No, not food that we get from the deep south of the United States. The food that we eat for our soul. The foods that we absolutely love. Our comfort foods. But comfort foods that aren’t just good for our taste buds, but that are good for our mind and body too!

"Regardless of what type of foods you like, or the way you eat, we all have our own comfort foods."

Everyone has their own definition of what a comfort food is. That’s because our taste buds are as unique as we are individuals. We’ve become accustomed to certain foods and flavours. And what we consider to taste good or bad can change based on the foods we eat. It really takes very little time to change your taste buds. As little as three days in fact.

Regardless of what type of foods you like, or the way you eat, we all have our own comfort foods. And in most cases, those comfort foods are probably less-than-ideal when it comes to fuelling your body with the good stuff. So...

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7 Ingredients That Will Change Your Life

Quit sugar! Start fasting! Eat less carbs! What the #### are we supposed to do?! The message has become completely convoluted. I was talking to someone recently about how confusing the message has become that many people simply don’t know what to do. People get caught up in all these “tactics”, like the ones listed above, that they’ve forgotten the basics.

If you’ve been following me on Instagram, you’ll know I recently received a copy of Luke Hines’ new book, Smart Carbs. I really like the book for the ingredients he uses, and the simple way he explains the science behind those ingredients and how they influence the body.

"The reason some ingredients are better for you than others is due to their chemical make-up and the way the body breaks them down and uses them."

If you want to lose weight, the simple answer is to consume less calories than you’re expending, and increase your level of physical activity to expend more calories....

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