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Author Archives: Arlie Miguel

BRISBANE NUTRITIONIST KATIE KING   →  Articles by: Arlie Miguel
Categories GENERAL HEALTH

Gut health: It’s not a new thing

Author Arlie Miguel Posted on Leave a comment

Over the past few years, there has been increasing attention given to the importance of gut health for everything from mental health to weight management and everything in between. Whilst it’s great that this important topic is being given so much attention, some aspects of this attention cause frustrations for us nutritionists and other practitioners in the health sphere.

Firstly, I’d like to give you a brief history. People working in the nutrition and natural health sphere have been emphasising the importance of gut health for longer than I have been on this Earth. Actually, Hippocrates is the famous Greek physician who first raised the flag by stating, “all disease begins in the gut” over 2000 years ago. So, this is NOT a new concept, it’s simply made its way into mainstream media and, therefore, mainstream acceptance.

Since then, up until the last say 10 years, those who have emphasised gut health have, at times, been ridiculed, laughed at and disrespected. Hmmm, I wonder what other ‘quirky concepts’ we might come to accept in the next decade?! I acknowledge those practitioners who stood by this belief and say thanks, they were the real pioneers, and I can understand if they are slightly miffed by the total ‘about-face’ on this issue.

Secondly, if we’re going to accept gut health as ‘fact’ at last, there are some other principles we need to understand. The fundamentals of nutritional and natural medicine teach us that there’s no one magic pill. There is no quick fix. Health is a continual journey, involving physical, mental and even spiritual health, the latter of which will mean something different to everyone. And yet, I feel there is a misguided belief developing that you can ‘cure’ some serious ailments by simply popping a few probiotics or adding kombucha to your diet. Whilst this may help on some level, it’s not really that simple.

Your digestive system is a pretty delicate ecosystem. The ‘microbiome’ of our body is literally all around us – inside the bowel, on the skin, in the nasal cavities, under and over your nail bed. There’s literally billions of organisms making up that ecosystem and each one of them individually has over 100 times as many genes as a single human being. So, wanting to alter the entire expression of the gut to move towards health and away from disease is going to take more than a few days, weeks or even months.

Consider the Amazon rainforest… Think of the rates of deforestation occurring there. Then consider that a foreign weed has taken hold and has spread amongst the remaining environment. Imagine what kind of effort it would take to not only eradicate the weeds, but to replant and regrow the rainforest to its former glory. This is EXACTLY what our guts are like.

High stress, medications, antibiotics, processed foods, chemical exposure, lack of sleep, obesity, not enough fibre, food poisoning, foreign bugs, air travel and the list goes on… these are all little assaults to our overall gut health that may alter the balance of ‘forest’ to ‘weed’ and destroy the overall population.

But, while we can take steps to reduce our exposure to some of the above, they are all necessary evils at times, aren’t they? So hence, gut health and health in general will always be a work in progress.

If you want to start nurturing your digestive system and combating some of the daily assaults it may face, start with the basics before you brew your own kombucha or blow $50 on a probiotic that may or may not be therapeutically dosed (read more here).

Here are some ways to start nurturing your gut:

  • Eat your vegetables. That’s 4-5 cups a day. This means that for two meals each day you need to fill at least half of your plate when colourful stuff. Vegetables = fibre = fertiliser for your gut!
  • Drink water. Pure, filtered water. Not the sugary crap.
  • Sleep. If you can’t sleep, then get help.
  • Manage your stress. Get offline. Stop overthinking. Can’t? Find a strategy that works for you to enable this to happen.
  • Manage your weight.
  • Do all of the above so you stay healthy and won’t have to take medications or antibiotics.

Nurturing your gut health is a lifelong commitment. Just like being healthy. Those bugs co-inhabit your body alongside you and if you look after them, they will look after you!

Categories GENERAL HEALTH

CONFESSIONS OF A NUTRITIONIST….

Author Arlie Miguel Posted on Leave a comment

I’m a garbage guts. For real. I mean, I literally eat, basically everything.

Ok, so that might be a slight exaggeration.  What I really mean is that I eat from every food group and I eat lots of things that people may think would be ‘off my list.’ I have bread most days – so its dense, dark, usually sourdough but I still eat it most days. Every SINGLE day without fail I start off my morning (usually after exercise) with a full fat milk cappuccino, mug size in a cafe. Considering we now live 200m from one of Brisbane’s best cafes, keeping this to 1 a day is an ongoing battle ;). I’ve also never followed a gluten free diet, and 2 or 3 nights a week you can count on me sitting down with my other half and having a red wine with dinner. It would be rare for a week to go past where I don’t consume a glass of sparkling wine and I just can’t help this. It’s genetic. It’s called the ‘champagne gene’ and it’s very active in my family.

I honestly love nothing more than eating out. Nothing is off the list – we love Indian, Thai, all kinds of Asian cuisine, Japanese, Seafood, the occasional good old fish and chips… you get the gist. It still surprises me when I am out for a meal with people I don’t know well and they say ‘oh you’re a nutritionist?’ They then look down at their plate like I’m going to judge them. Or worst, they sit there waiting for me to analyse the menu and pick  the least exciting, lowest calorie option out of them all. Hmmm, you can’t rely on me for this I’m afraid.

But seriously, interspersed with the ‘fuzzy bits’ is a lot of goodness. Cheap take-away just doesn’t do it for me, my entire pantry and fridge is all wholesome, fresh ingredients and I’d prepare 18 out of 21 meals a week myself. These are generally packed full of vegetables and herbs, really good quality protein and balanced with slow release, tasty carbs. My cooking style is fresh and fast, but tasty (well I like to think so anyway, Carl may not agree….).

So I’m telling you all of this because the culture around exclusion is starting to drive me a little loopy. I completely respect and acknowledge that in order to ‘reach a health goal’ or manage a condition, this degree of relaxation may not be possible. I also agree that many people have genuine intolerances (see our recent podcaston this topic) or may need to exclude dairy or gluten in particular because they react adversely. But, it’s still my belief and something I say to my clients that a healthy gut should be able to tolerate a wide variety of food from a wide variety of food groups without too many issues. Please don’t think that healthy and exclusion are the same thing or that they must go together.  Also remember that nutrition can be very individual and will vary from person to person. Just because your friend tells you, you shouldn’t be eating cheese (for example) doesn’t mean they are right. Again, what’s right for one person may not be right for you.

Thankfully, we are moving towards a more wholefoods focus and away from a processed food society. Seriously, simply basing your nutrition around mostly minimally processed foods would solve many people’s problems! Rather than always looking for that one, single evil that’s causing all of your ailments look at the whole overall picture. Heaps of people I see have convinced themselves that ‘potato’ must be the reason they can’t lose weight or that ‘the gluten in the Big Mac’ made them feel sick…. step back, look at the entire picture. Be in control of your nutrition and your health but also allow yourself to meat each meal with joy. The psychology of food and how we sit down to a meal is equally as important as what’s on the plate itself. Always come from a place of nourishment and peace, as opposed to abuse and guilt. Those 1 or 2 meals I eat a week that aren’t perfect, I really enjoy them. I’ve worked hard on not beating myself up about it and I’d love for everyone to experience this. Eating is such a joyous ritual, a beautiful opportunity to bring people together and not to mention a blessing to have access to more than we need. The ‘stress’ we are creating around food is perhaps causing just as much harm as making poor food choices.

If nothing else, I hope this blog post served to show you that no one is perfect. The instagram world of #glutenfree, #soyfree, #nutfree, #fatfree, #dairyfree, #wheatfree, #meatfree, #sugarfree, #flavourfree #fatfree ‘perfection’ (what are you eating, air???)  is in my view far as far from perfect as possible. Think of me next time you allow yourself a little indulgence and I hope you can enjoy it, be kind to yourself and move on to the next moment in time without delay.

Happy Friday :).

P.S. Pictured is the Ruben sandwich I ate from The Coffee Nook for lunch at the top of our new hood in Secam Street. Rachel and Michael here have been banging on about these for weeks and they are so right…. ammmmaaazzzziiinnnggg! A corned meat toastie on beautiful rye bread with strong cheeses and pickles…. are you salivating yet? It was absolutely divine!

Categories MENTAL HEALTH

WALKING THE LINE

Author Arlie Miguel Posted on Leave a comment

It’s a new year, which means that most people have new goals. Personal, financial, business or health, goal setting is a wonderful way to create intentions and move to the next level. BUT, there’s a catch and it’s something that shows up in clinic time and time again.

It’s the dark side of pushing over the line to get to that next level. Suddenly you’ve lost your balance and you no longer have all your ducks in a row. And I’ve seen some pretty horrendous cases of it in the last 6 months and a couple in this new year alone. Maybe you don’t agree, but I am convinced that our body’s weren’t designed to be ‘on’ all of the time. However, we now live in a world where its almost an expectation. If you truly want to maintain your health then you need to push back on this expectation and learn to find the balance among the chaos.

True burnout is like a big, black hole. Usually, it takes years, maybe even decades to get to that point… and it will therefore take many months, possibly years to truly come out of it.

So, what does this look like? What kind of signs and symptoms might show up if someone’s crossed the line and is starting to get lost in the big, black hole….

Each of us is individual, so it can show up in different ways. This can make it challenging to recognize, particularly for the person going through it. In my experience, anyone who is truly close to burning out really needs permission to feel that way…. I don’t mean this in a nasty way, but someone close to burn out has likely pushed themselves incredibly hard for a long, long time. Typically they are high achievers and have a ‘never give up’ attitude. In some ways it can be a massive relief to hear from a professional that hey, its truly time to put the brakes on and take some time out.

Here are some common signs and symptoms that may indicate its time to re-evaluate:

  1. Recurring sickness: constantly getting every cold, sore throat or virus that’s going around is a signal that the immune system is completely exhausted and depleted. Sure, you can pump yourself full of medications or vitamins, but ultimately you need to address the underlying cause – not enough down time. This doesn’t mean taking a few days off… it means having a good hard look at your life and putting the pieces back together with genuinely more down time. Long term. NOT just until you recover from your current bout of illness.
  2. Sleep: sleep onset (time to fall asleep) may be greatly compromised as well as the duration of each sleep cycle. Think about this…. if you’ve been demanding your brain and body to be ‘on’ all the time eventually, it’s going to hit back and forget the mechanisms to ‘switch off.’ The biochemical explanation of this is too much cortisol (stress hormone) and a subsequent inability to produce melatonin (sleep hormone).
  3. Constant niggles and injuries: this one applies to athletes…. how often does an athlete (recreational or professional) truly have an off season? Pretty much never. Ongoing issues are indicators of generalized inflammation in the body and a sign to stop. Perhaps consider some more restorative exercise like resistance work, yoga or Pilates to build a base and then return to the sport rested and rejuvenated.
  4. Overwhelming anxiety, panic attacks or simply having a lot less patience with others: you’re at the end. You’re done. Everything is completely overwhelming. It’s ok. Maybe its time to put yourself first? Putting yourself first is actually not selfish – if you’re not in peak condition, how can you take care of those around you that rely on you? The biochemical reason for this can come back to a serious depletion of gamma-Aminobutyric Acid (GABA) in the body and brain, as this is our main inhibitory (relaxing) neurotransmitter.
  5. Irregular bowel motions: quite simply, stress plays with your poop. The lining of the gastrointestinal system is covered in nerve endings so the brain can literally talk to the gut. Changes in serotonin (the ‘happiness’ hormone) alters bowel function as it assists with peristalsis of the bowel wall (i.e. helps you poop!). Therefore, long term stress, the kind that eventually leads to burnout may present as IBS like symptoms.
  6. Never ending bloats: got the bloats? Like all the time? Long term stress and burn out may mean the body redirects its resources to ‘necessary’ processes. Digestion isn’t at the very top of the list unlike ‘breathing’ because theoretically you can live for a while even if your digestion isn’t crash hot. So if you are completely out of your mind stressed and run down, food might just be hanging around in that gut of yours and not being properly absorbed so you may feel 6 month’s pregnant by lunchtime each day.
  7. Weight changes: looking after what you eat, but just can’t manage your weight? Long term exposure to high cortisol (stress levels) and not enough sleep will drive triglycerides up (fat) and increase tissue storage around the middle. Although this can depend on your genetics because some people close to burn out may go the other way, losing too much weight to maintain normal hormonal function as a result of an overactive metabolism or complete loss of appetite.
  8. Absolute exhaustion no matter how much you sleep: this is a common presentation in the clinic and a sure sign that you are pretty far down the big, black hole. Not only is it time for a  holiday, its time for a major lifestyle change as well as a patient, ‘take every day as it comes’ kind of attitude because its a long journey back to health.

These are just some of the red flags that may mean burn is around the corner. Never before have we asked so much of our bodies and minds and yet given it so little time to recover… don’t you think? Thankfully, the evolution that is mindfulness serves as a constant reminder to us that we must counteract the stress we place on ourselves by making time to look inwards. Make sure you adopt some of these habits before its too late. If you don’t make time for them now, you will have to make 10 times as much space for the recovery journey you’ll be faced with beyond burn out.

Wanting help to regain energy or something in this article struck a cord with you? Drop me a message or give me a call 07 3343 1602. Always happy to chat and arrange a consultation if I feel I can assist.

Categories GENERAL HEALTH

WHY WAIT?

Author Arlie Miguel Posted on Leave a comment

It’s December. That means 2 things are inevitable. Firstly, people are getting positively pogged on Christmas food and drinks (pogged is currently my favourite word, I find it hilarious). Secondly, the inevitable ‘new year’s resolution’ discussions are going to flow shortly – amongst friends, families and of course the media.

Both of these particular things have something interesting in common. That is, they produce an instant feeling of euphoria which is inevitably followed up by intense disappointment. Take the former. Overindulging at a Christmas party on rich food and alcohol might be fun at the time… but it doesn’t feel so grand the next day. If it happens a couple of times this month and of course on Christmas day than I definitely think that’s fair enough. (I’m all about balance

Balancing coffee in 1 hand and champagne in the other at a Christmas breakfast on the weekend….

and reality as we know – proof to the right!). BUT it’s just an awful feeling when your healthy diet and lifestyle goes completely out the window for the ENTIRE Christmas season. Waking up sluggish, feeling inflamed, sore in the joints, bloated, low in energy, ‘fluidy’ and generally crap is not a good way to enjoy the holidays.

The New Year’s Resolution game generally follows a similar pattern. I found a number of articles written by psychologists on the very subject of ‘why new year’s resolutions don’t work’ available here and here. One reason given was that the act of stating a new year’s resolution requires basically no effort… so there’s no preparation that goes in to work out how to actually achieve it. Secondly, most new year’s resolutions tend to be quite grand and don’t take into account the importance of taking small steps towards a goal and changing habits sustainably.

Since both of these particular issues are related to health (well, most NY’s resolutions are at least) I definitely feel that I can offer a solution here. Firstly, I want you to consider what aspects of your health haven’t been optimal this year. Maybe you are constantly exhausted and sluggish, perhaps you have chronic IBS, maybe you have a skin condition or maybe you really need to lose weight in order to avoid some serious chronic diseases taking hold. Think about what it would mean to you, how you would feel and what kind of life you could lead if these things were better managed. Now, you have really tied some value to a goal and visualized what you want to achieve. Secondly, I want you to consider getting started on this new vision NOW. That’s right, NOW. In December. Scary thought isn’t it? But guess what? This takes care of the first conundrum of drinking and eating your way through the month feeling ‘pogged’ but not actually being present to the really important things this Christmas. Because it’s likely with me by your side you are less likely to ‘let it all go’ and simply enjoy the odd treat here and there without completely writing yourself off. In addition, you won’t really be setting yourself up for a failed new year’s resolution. You will have put far more time and effort into formulating a really important goal for your future and you will be working alongside someone to help you towards it one sustainable habit at a time.

And finally, a big congratulations for those new clients who have come in to see me in the last week and are still booking up for the next few weeks. And the ones that are ready and waiting to begin Metabolic Balance – the hormone balancing / health restoring / weight release program I am now offering. Again, a program that works over time – 3 to 4 months to be exact – requiring consistent commitment, attention to the individual and hard work. These are the types of clients I really like to work with. Thanks for making my December not so lonely :).

Here’s to a FUN, but BALANCED December and the healthiest 2018.

Categories Uncategorized

BONE HEALTH: FORGOTTEN NUTRIENTS

Author Arlie Miguel Posted on Leave a comment

Osteoporosis due to poor bone health is a significant global, public health concern with over 200 million sufferers worldwide. Like so many chronic diseases, these statistics could be slashed significantly if good nutrition and lifestyle practices were prioritized throughout life. With world Osteoporosis Day approaching I was asked to speak on bone health and nutrition on radio and I’ve summarized the points I made in that interview below.

First though, let me emphasis that the adolescent years are the most important for building strong bones and therefore the below nutritional and lifestyle strategies are critical from a young age. So boot your preteens out the door and get them moving and eating good food. There are no excuses. It is worth the arguments. It is worth reversing the disease epidemic. We must take responsibility and start making some serious changes to how we are all doing life. Clear?

Bone mass then peaks at around 25-30 years and begins declining from then on. 

Post menopause, women’s bone mass will decline more rapidly due to lowered circulating estrogen levels, but men are also at risk of the condition. Here are 10 considerations for building bone mass in the first place (i.e. during adolescents) and then slowing the rate of decline as we age. These strategies may also assist those who have already been diagnosed with osteoporosis. 

1. Calcium: We always talk about calcium when bone health comes up and I think the dairy industry has made it quite clear that milk is a great source . But if you can’t chug down 3 glasses of milk per day (which many won’t stomach), cheese and yoghurt are also good sources, with about the same amount of calcium per 100g. However, other sources of calcium that belong in everyone’s diet also include green leafy vegetables, dried figs, almonds, sesame seeds and sesame spread (tahini) and bony fish. Think sardines on toast.

2.  Enough about calcium, we bang on about that enough. And calcium is pretty useless without good vitamin D levels. Yes, useless. Because the absorption of calcium into the body is dependent on vitamin  D transport mechanisms in the gut. (1). Not much point chugging down calcium if it can’t be absorbed right? Food sources include animal fats like egg yolk and oily fish but really, we need to be balancing our ‘sun smart’ attitude with a healthy dose of UV. We can synthesis vitamin D in the skin with a dose of sunshine – about 10-20 minutes each day when the sun is shining fairly high in the sky. Fancy eating your lunch outside instead of at your desk?

Note: I don’t think its a coincidence that countries with the biggest burden of osteoporosis also have significant smog issues i.e. Hong Kong, India, Singapore and China.

3. So we’ve ingested calcium and we’ve absorbed it into the body thanks to vitamin D but how to get it into the bones? Welcome another forgotten nutrient, but possibly the true star of the show vitamin K. K1 for blood clotting and K2 for moving calcium from the bloodstream into the bone matrix. That’s pretty important seeing as we don’t want calcium hanging around in our arteries. K2 also stimulates bone building and down regulates bone destruction (2). Ironically, K2 comes from all those foods we were told to cut out 30 years ago including butter (ahhhh) as well as some fermented foods (now making a come back – including fermented soy). It’s good to see now that many vitamin D supplements come formulated with K2 and some supplements contain all 3 of the before mentioned superstars.

4. Adequate protein will also assist with keeping our bones healthy as it boosts circulating levels of insulin growth factor, promoting osteoblast* activity. A daily diet of tea and toast doesn’t cut it as far as protein is concerned…

(*cells that make bone).

5. Magnesium is to calcium what champagne is to cheese. Firstly, magnesium helps to regulate calcium channels so calcium is pretty useless without it. Secondly, lowered magnesium levels mean enhanced bone resorption (i.e.. more bone loss). Third, ‘in humans, the iliac crest and upper femur of osteoporotic patients have been shown to have 10% less skeletal magnesium than that found at these sites in healthy control subjects.’ (As cited in reference 3).  So giving magnesium some attention (nuts, seeds, vegetables etc.) is a good idea.

6. We all know we need to move daily and incorporate strength and weight bearing activities to preserve bone health.

7. Avoiding excessive alcohol intake, skipping soft drink altogether (hello bone deterioration on fastforward), managing your weight and not smoking will also preserve bone and slow bone loss.

8. Some medications, like PPIs (antacids), antidepressants and corticosteroids negatively impact bone health according to Osteoperosis Australia (4).

9. If you eat well and move regularly, then the medication listed in item 8 can mostly be avoided.

10. None of this is rocket science. You don’t need to count out your calcium intake in mgs each day. You need to eat the same wholefoods diet which is the basis for health across all systems. Lots of plant powered vegetables and fruit, adequate protein, nuts, seeds and fresh water.  Plus movement and sunshine.

If you have had your bone density tested and your levels are rather ordinary then supplementation as a prophylactic is highly recommended. Book an appointment to look at your diet and get the most bang for your buck out of a supplement that is well formulated with all the nutrients you need in synergy. Prevention is better than cure. 

A history of eating disorders often warrants early testing for bone density deterioration and early supplementation to facilitate catch up growth is critical.

Fancy a few ideas to get more of these nutrients into your diet? Consider these that I just came up with:

-A handful of raw almonds and a couple of dried figs either plain or with some natural unsweetened yoghurt

-Cottage cheese and sliced tomato on rice cakes or vita wheat crackers

-A fried egg with thick tahini spread on toast

-Add kale or spinach leaves into meatballs or casseroles if its hard to get the kids to eat these things when they are in plain site (#persistence…)

-Smashed sardines and avocado on toast

REFERENCES

  1. Institute of Medicine (2011). ‘Dietary Reference Intakes for Calcium and Vitamin D.’ Available from https://www.ncbi.nlm.nih.gov/books/NBK56061/

2. Schwalfenberg, G. (2017). ”Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health’ available from file:///C:/Users/Katie/Downloads/6254836.pdf

3. New, S. et. al. (2000). American Journal of Clinical Nutrition.  ‘Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health?’

4. Osteoporosis Australia ‘Risk Factors’ available here https://www.osteoporosis.org.au/risk-factors

Categories GENERAL HEALTH

PROBIOTICS – WHAT YOU NEED TO KNOW

Author Arlie Miguel Posted on Leave a comment

Thanks to the emerging interest in all things ‘gut health’ related I am seeing many clients coming into the clinic who are already taking a probiotic.

9 times out of 10, after taking a case history, I arrive at the inevitable point that the probiotic they are taking isn’t going to work out for them and it’s probably doing very little to help their specific condition. So, to help your hip pocket, here are some basic things to consider if you simply want to purchase a probiotic for ‘general gut health’ so you spend your $ on something useful.

  1. Is there anything wrong with your gut? Are you uncomfortable after eating, feeling bloated or over full, experiencing pain or reflux or have constipation or diarrhea? If yes to any of these then consider a consult because 1 probiotic isn’t going to fix it. You need to look at food, lifestyle and potentially other supplements instead of an immediate probiotic.
  2. Probiotics are ‘strain specific.’ The strains should be listed on the bottle. This will generally mean that each ingredient has 3 parts. E.g. Bifidobacterium lactis Bi-07. If it doesn’t list all 3 names then you don’t really know what you are taking. So you can’t really be sure what the probiotic is for. Because each of these strains may benefit different systems. E.g. some strains may assist with immune health, others help in diarrhea management, others assist with constipation, some have research to support their use in allergies. You see what I mean? Do you go car shopping and buy a car? Or do you go and but a Ford Mustang 2017? (nice car by the way).
  3. If you know the strain and you are hungry for knowledge, you can look it up yourself. Type the strain into google. What comes up? I mean, scientifically validated research etc. Is there science to back up its use?
  4. Fridge stable… are you sure? Did you read the label? Does it say ‘fridge stable’ to 25 degrees? Remember we live in QLD… some of these fridge stables are likely fine off the shelf in Tasmania but not in Brisvegas. No point taking ‘dead’ bacteria.
  5. CFU: colony forming units. These bacteria are little. Teeeny tiny. And they are measured in ‘colony forming units.’ Get something a bit gutsy. Some of the brands available have 1 to 2 million CFU per capsule and that’s not going to really do too much. Therapeutically, very generally speaking, a good probiotic will offer 10 times this amount minimum. (N.B. with the exception of sacchroymysis boulardi strain, measured differently, more a yeast than a bacteria).
  6. Is there someone in the shop you can talk to? A nutritionist or a naturopath on the floor? A lot of pharmacists and health food shops will have someone professional on the floor. And hopefully I am hoping your eyes to the fact that ‘taking a probiotic’ doesn’t fully answer the question ‘what are you taking.’
  7. Have you thought about feeding your own friendlies? Maybe that’s a good place to start? You can encourage the health of your own gut bacteria by eating fibre rich foods and resistant starches… probiotics are transient.
  8. Are you buying online? Is the product TGA regulated? Reread my post on supplements, I personally don’t stock anything anymore that is not TGA listed. Or promote anything for that matter.
  9. More is not necessarily better. I..e if there are heaps of bacteria in it, doesn’t mean necessarily its better than just 2 or 3 strains. Refer to point 2 and 5. Also if it is just for ‘general health’ consider that strains in the ‘bifido’ and ‘lacto’ families are the main ones in our gut.

I hope that helped. And not confused you. I simply see many people spending hundreds of dollars on well marketed natural supplements including probiotics and then deciding it doesn’t work. It does. It’s just that there’s a bit more too it then just picking something off the shelf like dress shopping and trying it on for size. Furthermore, supplements are supplements… they don’t work unless you do. I.e. they supplement a good, basic, whole foods diet. And make up for the extra demands we are putting on our bodies in this day and age.

Categories GENERAL HEALTH

Cutting The Crap

Author Arlie Miguel Posted on Leave a comment

In the past few months I’ve made a couple of observations. Firstly, health and wellness has been identified as a ‘trending’ industry. One that big food, big pharma and network marketing giants are closing in on with dollar signs for eyeballs. Heck, as I write this, I’m about to board a flight from Melbourne and you know what hit me as I turned out of airport security into the airport lounge area? A massive neon sign that read ‘health and wellness’ above a bunch of poor quality vitamins, wedged between the confectionery and alcohol stands.

Second, I’ve noted that health and wellness is now ‘trendy.’ If you’re not hash-tagging #foodasmedicine #cleaneating or #greenjuice you’re just not cool. Gosh I’m clearly a complete dag.

This has all been challenging for me and one of the reasons I’ve been so quiet on social media. So I thought I’d cut through the crap and tell it as I see it. Let’s be honest, that’s my style.

In a nutshell, health and wellness is not a trend, it’s a lifestyle that we should all embrace. On the surface it may seem that we are. But underneath, are we reversing obesity and chronic disease? Sadly, no. In fact, our current approach is only creating a whole new problem at the opposite end of the scale which we’ve now found a name for; orthorexia. Us humans. We can never find a happy medium can we?

So, seeing as there’s so much confusion out there right now, let me cut through the crap and tell you what health and wellness really is, minus the drive to make big bucks from the latest fad.

  1. First and foremost, a good, wholefoods, nutrient dense diet is the foundation for a life that promotes a state of health and fights disease. This is the basis of being healthy and well.
  2. The fork in the road between wellness and sickness begins pre-birth, in utero. So babies and children are not exempt from eating a good, wholefoods, nutrient dense diet. Parents please take note of this and collectively, as adults we need to push back against the marketing that Big Food is pushing on our little ones.
  3. Following a good, wholefoods, nutrient dense diet doesn’t have to mean excluding any major food groups. Bread can be a part of a good, wholefoods, nutrient dense diet. Fruit is not the devil. Bananas aren’t the reason you’ve got belly fat. Most people don’t have to cut out coffee. Wine is generally ok in moderation and balanced with an appropriate number of alcohol free days every week. Legumes for many people are an inexpensive, fibre rich protein and complex carbohydrate source – not a gut abrasive nightmare.  Drumroll please….. the entire human population doesn’t have to be gluten free, dairy free, grain free, flavour free or fun free. Eating well doesn’t have to cost the Earth. It doesn’t mean you have to join a club or follow a rule book. If you do want to join a club fine, but not all of your friends have to if they don’t want to.
  4. Following a good, wholefoods, nutrient dense diet means listening to your own body. Finding what works for you. Cutting out the noise from social media, forgetting about the ingredients in the shake that fitness model drinks everyday and ditching this week’s Woman’s Day solution to cellulite free legs. Guess what? Food, like life, can be enjoyable. ‘Normal’ food can be healthy. You don’t have to survive on a diet of kale and sauerkraut to be healthy.
  5. Stress around food is currently a MAJOR issue. I am literally seeing clients who have panic attacks about what they can and can’t eat. This is not cool. Stress will interfere with your sleep, it will drive you insane, it will ruin your quality of life, it will drive both weight gain and weight loss, it may cause you to bloat, get reflux, have constipation or diarrhoea. If stress around food is currently an issue for you, please re-read point number 4. Then if that does not help please use the contact form or call me on 07 3398 1977 to book in for a consultation.
  6. Actual food is the basis to health and wellness. Processed food is not food. It’s a ‘food like substance.’ It does not give us nutrients. It is not processed by the body. It does not promote wellness. I don’t care if a processed, chemical filled bar says high protein, low carb, gluten free, natural, low calorie, muscle food or any other magic – it’s all shit. And you should try to skip it the majority of the time. Guess what? It takes 0 food prep to reach for an apple, a handful of nuts or a few slices of real cheese. And to be honest, eating real food is pretty much as challenging as it will get for most of us!

BUT… occasionally, convenience food is going to be the only option. Sometimes, we all eat some chips. Or a bowl of ice cream. Or a handful of lollies. Sometimes you will eat the before mentioned shit food. Like I did, this very weekend. And that is okay. As long as it is occasional. You don’t need to punish yourself for the next month. You just need to make sure that most of what you eat, the majority of the time, is actual food.

  1. Stress, in general, is currently a MAJOR issue. ‘Stress’ basically means several hormones in your body are going stir crazy. What happens when one domino falls? Lots of them fall. So yes, expect that if stress is a big issue for you other crazy things might happen. (N.B. many people don’t even know they’re really stressed because it’s ‘normal’). Some symptoms include… your immune system falling apart. Your hair starting to thin. Your thyroid going nuts. Or you going nuts. This is why we have to think about health holistically. Eating well is just the beginning. Lifestyle is just as important. Because health and wellness is not just about the physical. It’s mental, emotional and spiritual as well.
  2. Suddenly adding turmeric to your food won’t cure your arthritis. Seriously, if you want to harness #foodasmedicine for real you need to consider therapeutic concentrations. And you need to acknowledge that going the natural way takes time. And you also need to know that even though tumeric is the flavour of the month (right now) there are heaps of other magic nutrients and herbs that do some pretty explosive stuff. But none of it is any good unless you build the foundations of a good, wholefoods, nutrient dense diet as discussed in the previous 7 points. And if you aren’t going to start with that foundation, don’t pick a random supplement off the chemist shelf and expect it will fix everything. And on that note, some random probiotic isn’t going to fix chronic IBS in a week.
  3. If you’re currently in a ‘disease state’ there is no magical diet that will take 0 food preparation, taste amazing and suddenly see you disease free and jumping out of bed next week. Getting healthy and well takes time, consistency and patience. And after that you have to commit to it. Forever. This is a fact that’s hard to swallow in our current society which revolves around instant gratification.
  4. Don’t bother with any magic pills unless you build the foundations of a good, wholefoods, nutrient dense diet first. And even then, understand what you’re taking, why you’re taking it and ask for the research to back it. See my post on supplementsfor more information around this.
  5. No matter how healthy you think you are becoming, don’t give up your meds until your Doctor says you can.
  6. You can’t hate your body and expect to be healthy and well physically, mentally, emotionally and spiritually. So work on that relationship. Honour yourself, be grateful for what your body can do day in and day out and love it no matter what. Stop comparing yourself to the shit you see on your computer. Most of it’s fake, air brushed or took an hour to set up.

Let’s keep it real people. Because health and wellness is not a joke. It’s lifesaving.

If I offended anyone I’m sorry. Just calling it as it is.  And living up the the true definition of ‘cutting the crap.’ And even if no one reads this, it was therapeutic for me just to write it :).

Categories GENERAL HEALTH

Supplements

Author Arlie Miguel Posted on Leave a comment

Following are some important points about supplementation with vitamins, minerals and herbs.
Firstly, a large part of my degree was focused around the prescription of specific and therapeutically dosed supplements for relevant conditions and situations. I do feel strongly that the prescription of high quality and appropriately dosed nutritional medicine supplements can bring someone’s health to a whole new level and furthermore, that this is important in chronic or acute situations.  Hence I do have a relatively large dispensary in my clinic.
I feel that those who really understand nutritional biochemistry –
that we really are the sum of the nutrients we take in – may have some understanding of how powerful the right supplement prescriptions can be.

However, there are some key considerations to keep in mind…

Quality: consider the quality of your supplementation. Look for fillers, if the supplement is vegan or vegetarian friendly it is likely to have less ‘crap’ in it. Some cheap supplements have been featured in the media as they may be up to 50% filers. On this note, I generally do not recommend purchasing supplements in supermarkets…. for the most part. Supplementation given on script from a chemist, nutritionist, naturopath or some other health professional will generally be of the highest quality and only available with a valid prescription.

Dosage: do you understand how much you are taking? Do you know what the therapeutic dosage is? Are you taking enough to have benefits? Or are you taking too much? This can be a complex question and its best to consult a practitioner if you truly aren’t confident with this.

Form: many supplements are available in different ‘forms.’ Oxides, citrates, picolinates, chelates, activated, methylated etc. All of these will absorb at different rates, having different bio availability in the body. In general, cheaper supplements often contain forms that the body can not absorb, meaning they are merely expensive urine.

Prescription drugs: Are you also taking pharmaceutical medication? Then don’t supplement unless you know its safe alongside the drugs you are taking! Speak to your GP. Some supplements can be easily purchased such as St John’s Wort and yet they interact and contraindicate with a whole heap of drugs….

Day to day nutrition and lifestyle: are you also paying attention to the food you are putting into your mouth, moving your body and engaging in appropriate self care to minimize stress as much as possible? These are the foundations of health. Don’t throw a pile of pills on top of a lifestyle that consists of take-away foods and sedentary living. And eating well does not mean you necessarily have to cook everything yourself; good nutrition is accessible to incredibly time poor people too. It’s your choice.

Many new clients that I see are taking between 5-15 supplements at a time that they are ‘self prescribing’ and purchasing at random from health food shops and supermarkets. As we work through this list I ask the inevitable questions including ‘why exactly are you taking this?’ and ‘do you know if you are getting any therapeutic benefit from this’ and ‘how long are you planning on taking this for?’ Generally, the client responds with ‘well I just heard that this was good for you so I started taking it.’

I think supplementation is an incredibly important consideration for many people, including:
-Athletes: due to the rapid turnover of B vitamins, zinc, magnesium in particular as they churn over energy cycles at a much higher rate than those that aren’t athletic
-Those experiencing mental health complications (under guidance so as not to interfere with any medication)
-Those with gut issues (for repairing the gut lining and encouraging healthy gut flora restoration)
-For those in high demand ‘jobs’ which might include being the sole carer to young children or paid work that demands many hours and brain power (to assist with stress management and compensate for an increased need for nutrition)
-Pregnant and lactating women and both women and men preconception
-Those recovering from weight loss surgery

There are other situations too. But these are just some examples.

Bottom line. Have a plan. Have an understanding. Be safe.

Categories GENERAL HEALTH

I Can’t Believe It’s Not Bread!

Author Arlie Miguel Posted on Leave a comment

That’s right. It’s not bread.  I’m talking about those loaves you buy in the supermarket for $2 a pop. I hate to be the messenger of bad news. You see, each week when I sit in front of new clients, I get the same feedback – ‘bread seems to make me bloated and give me wind.’ Sure, some of these clients have genuine issues with gluten and wheat, but many…. could simply benefit from addressing quality rather than giving it away entirely. 

You see, I really do think, when it comes to bread, that ‘quality and cost’ are correlated.  Let’s just compare the ingredients in a cheap loaf courtesy of **** supermarket (left) against the stuff in an organic rye loaf I pulled out of my freezer (right):

$2 LOAF ORGANIC RYE
Wheat flour, water, Hi-maize®, oat fibre, yeast, vinegar, canola oil, iodised salt, wheat gluten, acacia gum, cultured wheat flour, soy flour, vegetable emulsifiers (471, 481, 472e), fortified vitamins Organic rye flour and certified organic sourdough, kibbled rye, kibbled corn, linseed, lentils, sesame seed, sunflower seed, poppy seed, filtered water, olive oil, sea salt.

(Note: I originally photographed the panels but it was too difficult to read them).

Without even getting technical, note that the ingredients on the right are all recognizable. I mean, its actual food. Basically a collection of seeds, different types of traditional flours, quality oils (olive) and some sea salt.

There are a couple of questionable ingredients on the left when compared to the rye loaf. Soy for example is a common allergen for people and can present a problem in itself. But it’s cheap so its added. Plus, what is the registered ingredient hi-maize? The manufacturing and ingredients in that compound are not disclosed…. somewhat convenient. Numbers and letters can also be an issue for some people particularly kids – some additives and preservatives have been linked to serious behavioral and social issues. I mean, the way I see it, this ‘bread’ isn’t really ‘bread….’

 

Let’s go beyond the ingredients themselves and consider the manufacturing process. To assist me with my research, I interviewed the local baker Brad at ‘Stone Artisan Bakers’ Stones Corner. These guys churn out quality bread products, made the traditional way, specialising in sourdough loaves.

Brad said that it takes 48 hours to rise each loaf of bread they produce allowing a natural fermentation process to take place. Only natural leavens (yeasts) are used and no chemicals are added at any stage. See exhibit A above – chemicals, emulsifiers, cheap fats and commercial yeasts are added. You simply can’t dispute this, you can see them on the ingredient list!

Allegations against major supermarkets in recent years indicate that their bread may not even be baked on the premises. The process may begin overseas, following by freezing partially cooked loaves and then selling them as ‘fresh’ products in store. For more information, check out this investigative news article here.

The lengthy fermentation process of properly made bread ensures the product is full of good cultures and bacteria. These assist with blood sugar stabilisation unlike ‘cheap bread’ which is usually high GI and low in fibre, wreaking havoc with blood sugar levels and leaving you hungry again within a couple of hours.

Whilst Brad’s bakery doesn’t produce any true gluten free products as yet, many with a sensitive stomach will handle artisan bread due to the superior quality and treatment of the ingredients. Spelt flour in particular can be a good option for some to try who may be left bloated, gassy and generally unhappy after consuming other types of bread.

Now let’s look at cost. I realise there is appeal in a $2 loaf for a large family feeding many mouths. Yes, a quality bread product will cost between $5 and $9 loaf. But we should also consider what we are actually paying for. If food is nutrients then the value of a $2 loaf is dismal to put it politely. Quality nutrients are not found in chemicals. Perhaps also, we need to consider the use of bread in the diet. It must always be accompanied by some quality protein, vegetables or salad and healthy fats to constitute a proper, nutritious meal. Even a sandwich can tick these boxes – throw some chicken breast, a whole heap of colourful salad some avocado between 2 slices and you have a nutritious meal. Or, throw a piece of quality sourdough on a plate with a couple of eggs, some mushroom and spinach cooked off in olive oil and you’ve got a rocking breakfast. Using ‘cheap bread’ as a ‘filler’ or ‘focus’ for 2 or 3 meals per day is going to lead to long term nutrient deficiencies, simple carbohydrate overload and probably a fair bit of gas and bloating to go with it. Yes, I am prepared to pay $6 or $7 for a good loaf because when prepared in this way and rotated with lots of other nutritious meals and grain sources, it lasts us (2 people) up to 2 weeks in the freezer.  If a family is rotating through many loaves a week then maybe it’s time to bring in some different flavours, textures and meal options? With young kids, the younger you can introduce variety to the diet, the easier it will be in the long run… food for thought.

So, long story short. If you are suffering the bloats and the pffts (out the rear end) and you suspect bread is a culprit then consider selecting an option made traditionally and check the ingredients are actually recognizable. If it’s featuring in the diet several times per day, then it’s time to increase your repertoire of healthy meal options. Try different grain options too – spelt, rye, millet and even quinoa bread is now a ‘thing.’ Many bakeries, markets and delis will have these options available. If it still doesn’t sit right then maybe opt for a traditionally made gluten free option. And remember, consider value for money and not just the cost.

Need help? Overwhelmed by this information? Already tried this and still looking 6 months pregnant by noon each day? Book your consultation here or give me a call 07 3398 1977.

Many thanks to Brad at ‘Stone Artisan Breads’ for his assistance with this article. Get on down and get some sourdough on your plate. 500 Logan Road, Stones Corner 6am-6pm and 271 Grey Street, South Bank 7am – 7pm. Read about them here and plan your next brunch catch up at Brad’s bakery.

Categories THYROID

THYROID, IRON AND CARDIOVASCULAR HEALTH

Author Arlie Miguel Posted on Leave a comment

Thyroid Conditions

This may sound like a very ‘specific’ blog post and that’s because it is. It’s inspired by a few recent client cases who share similar pathology results, namely sub-optimal thyroid performance, compromised iron levels and undesirable cholesterol profiles. The relationship between these 3 markers is actually intertwined. Fixing one can not be done completely without fixing the others, so let’s take a ‘whole-istic’ look at how they interrelate. 

The Thyroid and Cardiovascular Health

Studies demonstrating the correlation between sub optimal thyroid function and poor cardiovascular health markers go back decades. A recent paper published in 2014 (1), compared 31 people with hypothyroidism and 58 controls (i.e. 58 people with healthy thyroids). 82% of those with hypothyroidism had metabolic syndrome* compared with 27% of those in the control group. Waist circumference, BMI and fasting triglycerides* were also higher in those with poor thyroid function. From studies like this, we can conclude that poor thyroid function can and does alter cardiovascular functions including:

  • blood pressure regulation
  • blood sugar regulation
  • serum triglycerides
  • HDL cholesterol (those with hypothyroidism tend to have significantly lower levels of HDL cholesterol – often referred to as ‘the good’ cholesterol.)

 

We don’t understand all of the intricacies between the thyroid and the cardiovascular system as yet. However, remember that the thyroid influences every cell in the body and essentially dictates the metabolism. With this in mind, it’s not difficult to imagine how thyroid health and cardiovascular health depend on each other to maintain normality.

[*Metabolic syndrome: a cluster of conditions that often go together indicating the development of cardiovascular disease and type 2 diabetes. Includes high blood pressure, high blood triglycerides, insulin resistance, low HDL and higher than healthy waist circumference. A ‘wake up’ call to change the diet and lifestyle before more serious conditions arise. Triglycerides: level of ‘free fats’ floating around the blood essentially. Higher than normal levels indicate a higher risk of atherosclerosis i.e. plaque building up in the arteries raising the risk of stroke and heart attack]

Thyroid Function and Iron Levels

This relationship is a like the ‘chicken or the egg’ situation. Is it a sluggish thyroid that leads to poor iron levels or is it the other way round? I don’t see how we will ever know for sure and it most likely differs from person to person, however the two commonly present together. Here’s the deal.

  • Poor thyroid function can reduce the secretion of gastric acid and compromise digestion overall. This means mineral absorption including iron will be compromised which will lead to low iron levels and eventually anemia.
  • Iron is required as a co-factor for the production of thyroid hormones including T4 and T3. What this means essentially is that without optimal iron levels, T3 and T4 levels will not be adequate and TSH levels will rise above normal. This IS hypothyroidism.

So you can see how suboptimal thyroid performance can lead to iron deficiency and you can also see how iron deficiency may lead to hypothyroidism.

[My research for this article led me to an interesting study (2) examining Nepalese children. The paper showed a much higher (5 fold) risk of hypothyroidism in children with iron deficiency than those with normal iron levels. This highlights the importance of maternal nutrition during and after pregnancy as well as pediatric nutrition – a topic to be ‘parked’ for now as it would lead to far too many tangents.]

Iron and Cardiovascular Health

Iron is an important component of hemoglobin, which are the cells that carry oxygen around to other tissues in the body. Generally, when iron levels are sub optimal hemoglobin levels are also low. Can you imagine that your heart will need to work quite a bit harder in order to oxygenate your body without adequate hemoglobin levels? Consider the corresponding impact of this on your blood pressure too. This is the tip of the iceberg, simply to give you some indication of the relationship between iron and your ticker. The effects of low iron on cardiovascular health are much more extensive than this and well documented (3).

This Clinical Picture

Hopefully now, you can begin to understand why this picture presents itself so often in the one person. They are not separate problems to be dealt with singularly or one at a time. The ‘whole-istic’ approach acknowledges that they are intertwined and so must be the treatment.

You can imagine how this picture would feel in a person. Both low iron and sub-optimal thyroid leads to fatigue and even depression… add to this a stressed heart and poor blood oxygen levels and you can understand why getting out of bed everyday is equal to running a marathon. The weight can stack on (thanks to the thyroid) and this will further compromise cardiovascular health, raising triglyceride levels, increasing blood pressure and further compromising blood sugar control. The stress was bad before; its now insurmountable. Not to mention the colds and infections that hit every other week (low iron = compromised immune health).

So it’s probably not a picture one wants to ignore for long. It will get worst if it’s left untreated.

Who do you know that may fit this presentation? Pass this along to a loved one if you think it might help them in some way. Read more about nutrients and thyroid conditions here.

Nutrition hey? Who knew we were more than just the sum of a whole heap of parts? And who knew nutrients had anything to do with health?

[Note: a general pathology test is unlikely to cover full thyroid, iron and cardiovascular studies. One of these markers may be detected as abnormal, but it does not necessarily mean that more thorough testing will be run automatically. Most often this case presentation is ‘uncovered’ because the person is certain there is ‘something more’ as a result of the symptoms they are experiencing. ]

  1. R Haque, S Ferdousi, SS Ferdousi, W Rahman, MN Uddin, MM Hoque, (2014). ‘Metabolic Syndrome in Hypothyroid Patients’ Bangladesh Journal of Medical Biochemistry.DOI: http://dx.doi.org/10.3329/bjmb.v7i2.22414
  2. Saroj Khatiwada, Basanta Gelal, Nirmal Baraland Madhab Lamsal. (2016). ‘Association between iron status and thyroid function in Nepalese children.’ Thyroid Research. DOI: 10.1186/s13044-016-0031-0

  3. Nikita Hegde, MD, Michael W. Rich, MD, and Charina Gayomali, MD. (2006).  ‘The Cardiomyopathy of Iron Deficiency.’ Texas Heart Institute Journal. Availablehere: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1592266/

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