Daily Stress Management Tips for the Daily Routine

Stress is a natural, evolutionary body response. We instinctively react to stress in life with a fight, flight or freeze type of reaction. It may be an acute stressful event, such as an exam or public speaking, or it may be the ongoing challenge of raising kids, the daily commute or financial pressures. Your body […]

Are your hormones inharmonious?

It is completely normal for hormone levels to change throughout your lifetime. From the onset of puberty through to menopause, your reproductive hormones are constantly fluctuating, however if they are too high or too low, they can impact on how you feel every day. Signs that your hormones are out of balance: Moody & agitated […]

Healthy Kids are Happy Kids

We all want what?s best for our little ones, because a healthy kid is a happy kid. To give them the greatest start in life it is critical to ensure they are getting everything they need from their diet. Unfortunately, as many parents know, this is not always easy. There can be hurdles in the […]

Is there something fishy about your fish oil?

WHAT SHOULD BE IN YOUR FISH OIL? A high quality fish oil supplement is the ideal source of omega-3 essential fatty acids. However, not all fish oils provide the same benefits. The active constituents in fish oil, known as EPA and DHA, are used in varying therapeutic amounts for different health concerns. For example, EPA […]

Are you fatigued and tired all day?

Not Firing On All Four Cylinders? Do you struggle through the day feeling fatigued, in pain or just plain fed up? If you wake up in the morning with exhaustion, experience cramping or muscular aches, pains, backaches or headaches your body may be crying out for more magnesium. A magnesium deficiency may cause symptoms and […]

10 easy ways to eat more fruits and veggies

Is your diet looking pretty “beige?” If your plate of food lacks a variety of colour, chances are you’re not getting enough fruits and vegetables in your diet. You may be missing lots of healthy fibre, minerals and vitamins and other healthy nutrients that help fight disease. Here are some easy tips to increase your […]

Pre-workout snacks to boost performance

What are the best pre-workout snacks that will help me maximise my workout?  … A low fat snack that provides a mix of protein and complex carbohydrates. Try some of these: 1) Oatmeal porridge with cinnamon and blueberries or dried cranberries 2) Wholegrain toast topped with nut butter and sliced banana 3) Fruit smoothie with […]

Contemplating a junk food binge?

You might want to consider the exercise that’s needed to burn off the kilojoules gained by the brief binge! For instance: 1) Can of coke = 55 mins brisk walking to burn 240 cals (1000kj) 2) Krispy Kreme glazed donut = mow lawn or swim vigorously for about 26 mins to burn 190 cals (795kj) […]

6 Tips to prevent colds & flu this winter!

Say No to Cold and Flu this Winter! Here are the 6 easy steps you can take as insurance against coughs, colds & flu this winter: 1) Vitamin C – a potent antioxidant that mobilises your immune function – found in citrus fruits & purple foods, eg. blueberries, cherries, eggplant 2) Zinc – fights infection & […]

Finding it hard to get to sleep at night?

Try a simple breathing exercise and you could be asleep in 60 seconds! For the “4-7-8 Method”, follow these easy steps: 1) Lie in bed on your back, legs out-stretched and arms by your sides. 2) Close eyes gently & relax. 3) Take a deep breath in, and let out slowly with a “whooshing” sound. […]

Are you Deficient in Vitamin D?

Do You Get Enough Vitamin D? Take this quick test: 1) Are you out in the sun daily, for 30-40 mins in Winter (in South Australia), with arms & legs exposed, around midday? 2) Are you in the sun daily, for 10 mins in Summer, with skin exposed, mid morning? 3) Would you consume oily […]

5 Reasons to include quinoa in your diet

Reasons to Include Quinoa in your diet 1) Quinoa is a seed which is high in amino acids (protein) and essential fats. It also contains healthy low GI carbohydrates which help to satisfy hunger and provide a source of energy. 2) It is a great alternative to wheat, while although it’s not a grain, it can […]

Burn fat while you sleep.

Sounds like a gimmick? It isn’t. No pills needed. You can quite literally put yourself in a position to burn more fat while you are at rest. Lean muscle tissue is the key to burning fat. Our muscle tissue acts like a furnace. The more we have, the greater our ability to burn fat and keep […]

Natural Weight Loss Tips Without Exercise With Merridy

Get your weekly weight loss tips here! Top 2 tips for this week: 1) Spring clean your pantry now. Clean out all of the foods that are not going to move you in the right direction. Pass on any foods not on this list: quality protein (lean meats, fish/seafood, free range chicken/turkey, eggs, yoghurt & quality […]

Quick & Easy Weekly Weight loss Tips With Merridy

Top 2 Weight Loss Tips for this week: 1) Remove your hunger by enjoying a balanced meal. Quit dieting and start eating the right food at the right time of day, to lose weight. 2) Breakfast is one of the most important meals of the day. Eat your first meal no later than 8am to get […]

Fat versus Muscle – What you need to know!

Weight loss is not all about your weight on a set of scales. It’s about understanding your body composition, ie. what percentage of your body is muscle and how much is fat? This muscle to fat ratio determines just how healthy and balanced your body really is. The more muscle you have, the easier it is to burn […]

Extreme Weekly Weight Loss Tips With Merridy

Top 2 Tips for this week: A new eating plan is a challenge to begin. Our eating habits are ingrained and long-term. They take time and effort to change. Be patient and keep aiming for your goals. We need to change the way we eat for a lifetime. Aim to eat clean, healthy meals most […]

Crank Up Your Metabolism!

Eat and exercise right and speed up your metabolism now! One reason people tend to gain weight as they age is because their metabolism slows down dramatically, often due to poor lifestyle choices. Eg. less exercise, overeating, eating too few meals, or eating too many refined processed carbohydrates. Other reasons may include: taking certain medications, […]

Beat Stress Before it Beats You …

What is Stress Doing to Your Body? A chronic state of stress can have widespread negative effects, such as: Poor digestion ? reduced digestive secretions can lead to symptoms such as bloating, abdominal pain, constipation or diarrhoea, IBS or reflux. Irregular blood sugar control ? the hormone cortisol signals the release of sugars into the […]

Secrets to Fat Loss

Four scientifically proven tips to losing fat: Eat 3 meals & 2 snacks per day, every day. This boosts the “thermogenic” effect of food, which means once your food is digested, the energy produced is utilised in the fat-burning process. Include “good fats” in small amounts with each meal, as they encourage fat burning and […]

3 Ways to Turn Back the Clock

Nothing ages a person more than a stooped posture and diminishing strength, ie. muscle wasting. Some side-effects of ageing include: decreased muscle mass and strength, limited mobility, reduced aerobic capacity, inflammatory diseases such as arthritis and osteoporosis, increased susceptibility to diabetes, and there is now clear evidence of the link between sedentary lifestyle and  memory […]

Switch Off Your Sugar Cravings!

Apart from alcohol and drugs, the next biggest addiction in the Western World is “sugar”. Refined sugar is a very powerful stimulant, which has a drug-like effect on the body, so people can develop a dependency on it. What are sugars? Sugars belong to one of the major nutrient groups, called carbohydrates. This food group includes: […]

Why Snacking is a GOOD thing!

Should we snack between meals? Eating three square meals a day used to be the catch-cry in years gone by. All of the current research puts this to bed, in favour of 5 smaller meals per day or 3 small meals & 2 planned snacks. However you label it, grazing through the day is the […]

The Biggest Obstacle to Good Health: Mainstream Media

At a time when so many people are struggling with their health and staying in shape, it is very concerning that one of South Australia’s most read news publications prints poorly researched and misleading guidelines – potentially damaging our health rather than improving it. The newly formed Health Food Partnership has announced their intention of reducing the total amount […]

Preventing Holiday Weight Gain

Over the festive season, many people routinely put on from 2-4 kilos of body weight. This year, make a difference to your Xmas celebrations 7 top tips for preventing weight gain: Fill up on raw or fresh produce when you begin eating. Focus on low GI fresh vegetables to start the meal. Select from a large fresh […]

Are Carbs the Enemy?

For some people, the answer is yes. New research reveals that we all have a “carbohydrate tolerance level”. Put simply, this is the amount of carbohydrate intake an individual can tolerate before they show signs of metabolic disturbance. All individuals sit on a spectrum in this regard. Carbohydrate consumption is not detrimental to health – […]

5 Compelling Reasons to Drink Protein Shakes

Macronutrients (or major dietary nutrients) include proteins, carbohydrates and fats. They are all vital to our good health and wellbeing. The building blocks of protein are amino acids. When digested, protein foods like meat, chicken, fish, eggs & nuts, are all broken down into these smaller units for absorption. Whey protein (from dairy) provides the […]

The #1 Reason Most Diets Fail

The #1 reason that diets fail is that they do not recognise the importance of balancing blood sugar levels, even in healthy individuals. You don’t have to be a diabetic to have a faulty insulin mechanism, that can affect your sugar or glucose metabolism. Important reasons for stabilizing your blood sugar levels: When blood sugar levels are […]

Are You Stoking the Fire?

The human body is designed to cope with short-term inflammation. For example, when we sprain an ankle or cut a finger, the affected area turns red, swells and becomes hot & sore. This inflammatory reaction is our immune response in overdrive, attempting to fight off infection and creating a protective cushion around the injury while it […]

Don’t Delay, Get Healthy Today!

We often think of “getting healthy” as something we’ll get around to once we’ve taken care of all the important things. Why is it that we don’t have time to exercise, or shop for nourishing food or cook gourmet healthy meals? Lack of time seems to drive everything. Fast-food has become a multi-billion dollar industry. […]

Puzzled by Weight Loss?

Our ability to lose weight is not just about what we eat and how much exercise we manage to squeeze in on a daily basis. These are only 2 pieces of a more complex puzzle.   Sleep and stress are often overlooked and yet they are absolutely critical for optimal health. But neither contain calories, […]

Are You on Toxic Overload?

Every day we are subjected to many thousands of chemicals and toxic compounds in our environment. Adding to this burden are our internal toxins, many of which originate from an unhealthy gut. Further disruption may occur with poor dietary and lifestyle choices & emotional stress, that may cause even more deterioration of the gut lining, […]

Sugar Tax or Fix the Sugar Cravings?

Australian teenage boys now consume on average more than 38 tsp of sugar per day. Over half of the Australian population consumes more sugar than the daily recommendation of the World Health Organisation, which is less than 13 tsp of sugar per day.  Most of it is coming from sugary drinks and processed food. Public […]

Best & Worst Foods for your Skin

The 5 WORST foods for good skin health are: Sugar: eating excess sugar causes elevated insulin levels, stimulating sebum production, which can result in acne breakouts. On average, Australians consume over 20 teas per day of sugar. Excess sugar also binds with collagen & elastin in the skin, resulting in wrinkles. Dairy: these are pro-inflammatory foods, which […]

Is Your Extra Weight Gain … water or body fat?

Have you ever experienced a huge weight gain over the weekend, from a blown-out Saturday night on the town, with food and drinks aplenty? On the scales it may look like over 2 kgs or more. Relax. More than likely this does include an increase in water retention, although a small portion may also be fat. […]

Close to Tears Often?

We can learn to build emotional resilience, to help negate the effects of stress. Here are 5 tips to get you there: Practice abdominal breathing and lengthen your out-breath to calm your nervous system, ie. breathe in for 4 counts and out for 8. Accept that adversity is part of life and be prepared to experience […]

Is A Good Night’s Sleep Only a Dream?

Sleep deprivation is hazardous to our health! Major health risks include: weight gain, Type 2 Diabetes, ADHD, depression, anxiety, Alzheimer’s, stroke, etc. Millions of Australians have trouble sleeping and it is progressively getting worse with an ever increasing number of electronic gadgets and bad habits. When you fail to get enough sleep, there is decreased blood […]

Preventing Panic Attacks

Millions of people suffer way too much anxiety. They can spend time predicting the worst, trying to avoid conflict, being wracked by nervousness and chronic muscle tension. It’s as if their “idle” is set too high and they frequently experience self-doubt, fear and panic. The good news is you can take control of your symptoms […]

Cholesterol-Lowering Foods

Cholesterol is a white, insoluble, waxy substance that is manufactured in your liver. Your body needs cholesterol for many vital metabolic processes, such as making hormones, producing vitamin D, producing bile acids to help digest fat, etc. When people regularly consume foods high in saturated fats (Salami, sausages, processed meats, deep-fried foods, etc), their livers manufacture […]

Tips to Turbo-charge Your Metabolism

Genetics do play a role in our metabolic make-up, but our metabolism is also strongly influenced by our body composition, diet and lifestyle. These tips will help boost your metabolism into overdrive: Lift weights – build muscle with weight-bearing exercise. This increased muscle mass means we burn more calories even at rest. Choose clean food – […]

To Defeat Stress, Eat What’s Best!

Here are 5 great foods to help you de-stress: Avocado – rich in glutathione which blocks your gut from absorbing bad fats, that cause oxidative damage. Also high in folate, good fats and potassium to help stabilise blood pressure. Berries – contain high levels of a particular antioxidant (anthocyanin) which helps improve cognition and slows […]

Do You Have the Guts?

Our gastrointestinal tract (GIT) or gut is essentially a complex ‘tube’ that runs from our mouth right through the body to the colon. It is responsible for a multitude of functions: digestion, hydration, maintaining immunity, nutrient absorption and eliminating toxins. If it is not functioning properly, not only can you experience a host of uncomfortable symptoms, […]

Top Tips to Keep Fruits and Veggies Fresh Longer

Do you sometimes bring home too many carrots, cucumbers and fresh lettuce, only to find them spoil and become rubbery carrots, slimy cucumbers and rusty lettuce? We have all done this at times. Science can answer some of this problem. Some fruits and vegetables are climacteric, that is, they emit ‘ethylene’ gas, which helps them […]

4 Convincing Reasons To Do Squats!

How Squats contributes to your Health Squats not only work your major leg muscles, but also help to: Build muscles in your entire body – squats provide an anabolic environment, which promotes muscle building throughout the whole body. Maintain mobility and balance – strong legs are crucial as we age. Core stabilising muscles are activated during […]

Lose Belly Fat with these Two Key Dietary Changes

No matter how well you exercise, if you are still eating processed foods, too many carbs and the wrong kinds of fat, all your efforts may be in vain. Eating right is the key for weight loss success and it is crucial when you are trying to get rid of visceral fat around your internal […]

Calorie-Counting Does Not Work!

Calories are not all created equal! Many people still believe that if you burn more calories than you consume, you will lose weight. This is a simplistic and outdated notion that has many flaws. The source of the calories makes all the difference – eg. identical calorie counts from fructose, glucose, protein and fat, will cause entirely different […]

Boost Your Health with Apple Cider Vinegar!

Apple Cider Vinegar has been used in the kitchen and medicinally for a very long time. 3 healthful reasons to keep a bottle on hand: Sore throat – gargle with a mix of apple cider vinegar and warm water, 1 Tbsp vinegar and 1/2 cup of water, to relieve a sore throat. Gargle and swallow. Can […]

What We Should All Know about Homocysteine

Homocysteine is a protein that occurs naturally in our blood. Sometimes when it’s conversion is impaired due to nutritional deficiencies, homocysteine levels rise and this is dangerous to our health. These high levels have been linked with cardiovascular disease, migraine, cognitive decline, diabetes, osteoporosis and macular degeneration. You can regulate your homocysteine levels by: reducing coffee […]

What You May Not Know About Sleep!

Sleep affects every aspect of our life, but for many of us a sound and refreshing sleep completely evades us! Did you know: about 30% of us suffer from insomnia at some point in our life around 25% of children diagnosed with ADHD have a sleep disorder. When poor sleep is addressed, their symptoms disappear. one night […]

Are Eggs Bad for Your Cholesterol?

Several decades ago we were misled into believing that eggs raised cholesterol levels and people were warned off consuming them. Broad-range studies (meta-analyses) have revealed that eggs do not have a detrimental impact on cholesterol levels and are actually one of the most healthful foods you can eat. All eggs are not created equal though: […]

Easy Steps to Feel Better Fast

Our brains are our control-centres, for decision-making and mood. Here are some easy steps to jump start your brain in the morning and feel better fast. Try These Simple Steps Water your brain on rising – your brain is 80% water, so even the slightest dehydration can elevate stress hormones and impair physical power and […]

Slow Metabolism? Fire it Up with These 4 Tips …

4 Tips to Fire Up your Metabolism: Do interval training – periodic fast-paced intervals raise your metabolic rate higher than a steady cardio workout can. Drink green tea – this really does impact on your metabolic rate. Some green teas are quite bitter in taste, so find one you like and drink 3 cups a day! […]

Will I Get Big & Bulky Lifting Weights?

Many women are reluctant to start lifting weights, because they have visions of turning into female bodybuilders, with veins running through their biceps and chest. Keep in mind that these women are weight lifters to the extreme and their bodies are out of balance. This kind of build is not the typical result of weight lifting, because […]

Should I Be Taking Probiotics?

The answer lies in paying attention to your body. If you have any of the following 7 signs, I suggest you take a therapeutic probiotic (high strength) to improve the balance of your gut bacteria: 7 Signs that suggest you may need probiotics: You have taken antibiotics in the last 6-12 months – you may […]

What Happens in Your Body When You Exercise?

A large number of biological changes occur from head to toe, when you exercise. These changes occur in your: Muscles – which use glucose & ATP (a chemical compound that is in all living tissue), for contraction and movement. By increasing your breathing rate, more oxygen is introduced and your heart starts pumping more blood to […]

5 Lifestyle Changes that Could Prevent 80% of Heart Attacks

Adopt these 5 “low-risk” behaviours to help reduce your chances of heart attack. Here are 5 Lifestyle Tips: Choose a healthy diet – eat freshly prepared wholefoods including clean protein, good fats, high fibre vegetables, seeds & nuts, legumes, lentils and eggs; avoid refined, processed choices. Be physically active – choose to exercise each day […]

4 Foods that Help Reduce Sugar Cravings

Excluding addictions to alcohol and drugs, the next greatest addiction is sugar. Refined sugar is a very powerful stimulant, which is added to almost all the prepared food we eat. It has a drug-like effect on the body, so people can develop a dependency on it. This is why it is so hard for many people […]

5 Easy Steps to Stop Eating Processed Foods!

Processed foods may be convenient and sometimes cheaper, but don’t underestimate how they can damage our health in the long-run. 5 easy steps, to wean yourself off refined, processed foods: Avoid anything that comes in a packet with a bar code and a list of ingredients that you can’t pronounce. These are ultra-processed foods, which […]

Is Anxiety Getting the Better of You?

Most of us have felt the unsettling symptoms of anxiety at some point. Here are some daily tips to support better overall wellbeing and to help manage stress and anxiety: Daily Tips to reduce anxiety:   1) Connect with friends – keeping in touch with friends maintains our support network. 2) Exercise (ideally outdoors) – our ‘feel-good’ […]

7 Ways to Ease Migraine Pain & Reduce Your Risk

Migraine headaches can be debilitating. Follow these 7 steps to help prevent future attacks and reduce the pain when you have a migraine. 7 Preventive Tips for Migraine Attacks Avoid processed foods containing nitrates – these are found in cured & processed meats, canned vegetables, packaged seafood, hotdogs, etc. Reduce or avoid common food triggers […]

Why Sitting is Bad for You!

Just as exercise can’t counteract the effects of smoking, it can not counteract the effects of sitting for lengthy periods of the day. Here’s Why Sitting is bad for you: After 1 hour of being seated – electrical activity in our muscles and our ability to burn calories both reduce significantly. After 3 hours – our […]

Weight Loss in Adelaide

We are very fortunate to live in a city that is world renown for it’s locally grown gourmet food, fantastic restaurants and nearby wineries in Mc Laren Vale, Clare Valley, Kangaroo Island and the Barossa Valley. The downside is that with all this high quality, easy to access food and wine, many of us find […]

Reduce High Blood Pressure Naturally

We have all experienced a rapid heart rate as a response to a stressor at some time. Whether it is being late for work or school, not meeting a deadline or almost getting hit by a car when crossing the road, the stress will generally result in shallow, fast breathing that activates a release of cortisol, adrenalin […]

How To Lose Belly Fat

No amount of daily sit-ups will help you lose belly fat. Some lifestyle, exercise and dietary adjustments are necessary. Incorporate a few changes at a time so you are not overwhelmed. Exercise adjustments: Include HIIT (High Intensity Interval Training) one to two times a week, for about 20 mins a session. Muscle tissue burns 3-5 times […]

Want To Live Longer, Live Healthier? Who Doesn’t!

… Start by looking after your “telomeres”. These are the tiny end units of our DNA strands, which prevent the DNA from unraveling. (… Think of a shoelace which has it’s ends bound tightly.)  As our cells replicate our telomeres shorten. Longer telomeres lead to longevity. So how do we lengthen them?   Easy Lifestyle […]

Reflux Relief for People in a Hurry

GERD Many people suffer from a condition called GERD (Gastroesophageal Reflux Disease) and are often prescribed medication for high stomach acidity. But is this treating the real cause and is it the best treatment? Stomach pH It is a well-documented fact that as we age we produce less hydrochloric acid in our stomach. This acid […]

Boost Your Health, Grow Your Food

Boost your health – start with sprouts Start with sprouts One of the easiest ways of boosting your health and ensuring that you get the best quality, organic & freshest fruits & vegetables on tap, is to grow your own. Even if you start small with an indoor ‘sprouts’ garden for alfalfa, mung beans, pea […]

4 Tips to Reduce Your Food Allergies

What are food allergies? When we think of food allergies we often recall peanut allergies, that may send a person to the emergency room with an anaphylactic reaction. This is called an immediate reaction or an IgE hypersensitivity reaction. It can result in swelling of the face, eyes and throat, extreme itchiness, severe rashes, swollen […]

Fix Your Memory Now!

How is your memory? Do you ever walk into a room to get something and can’t remember what you are there for? Poor cognitive function is a part of the ageing process. Right? Wrong! We now know that our lifestyle choices are what impacts our brain health and that if we made smarter choices over […]

5 Easy Tips For a Better Sleep

Are you getting enough? More quality sleep = far better health. As adults we need somewhere between 7-8 hours of good quality sleep each night to allow our best chances of recovery and regeneration overnight. This helps maximise our energy levels and brain power for the following day. Poor sleep can impact on our health […]

6 Tips to Prevent Dementia

One of the most common health conditions that people have great concerns about is the fear of cognitive decline or dementia. Here are 8 ways to prevent this decline: 1) Diet plays a major role. Undeniable research shows that a diet high in processed carbohydrates & trans fats increases your risk of dementia around 90%. […]

WHAT TO EAT TO IMPROVE CHOLESTEROL

A few cholesterol myths explained: The truth about cholesterol is far more complex than just knowing someone’s total cholesterol. Traditionally the medical focus has been on Total Cholesterol & LDL’s (‘bad’ cholesterol), but we now know that the BEST PREDICTOR of heart disease is the ratio of Total Cholesterol: HDL (good cholesterol). This should be […]