The 4 Essentials

There are quite possibly hundreds or even thousands of individual aspects that you could focus on to improve your health, help you lose weight or recover from injury and sometimes it can get a bit confusing.

I’ve chosen 4 that I believe are ‘The Essentials’. They all compliment each other and If you can take steps in the right direction getting these 4 under control you will be well underway in your achieving your desired outcome.

Look at it like this – if you’re not achieving your goals, which aspect of the 4 are you missing? or which one requires a bit more attention.

The ESSENTIALS

Regardless of the uniqueness of who we are, these are 4 things we have in common.

1. Movement – this is my specialty.

  • I know that you will be moving better in the days following your treatment, due to the effective nature of SCT Release and NMF Power Training.  Lets work together to keep it that way.
  • Healthy movement – varied movements performed throughout the day. If you sit at a desk, take a break and move. Twist, turn, bend, stretch, reach and rotate. The more variety in your movement the healthier it is. If you go to the gym regularly that’s great – but if you do the same routine for the 3 days a week, that’s not so great. Variety is key! Throw in a yoga class or go rock climbing… do something that moves your body in a different way.
  • Unhealthy movement – Your body is highly adaptable, meaning good or bad it will get better and more efficient at performing movements or being in positions that you do the most. Meaning; if you sit down a lot, your body will adapt to be better at sitting down (not a good thing).

2. Nutrition – you are what you eat.

  • Would you like your body to make an eyeball out of that mars bar? Seriously! Your body uses the nutrition you put in (good or bad), to nourish, regenerate and heal itself.
  • Eating in a positive way can actively decrease inflammation in the body and help create a great healing environment.
  • Looking after your nutrition enables your body to get the best out of your treatments or training and therefore the best out of itself!

 3. Sleep – give your body a break

  • Your body needs time to heal! FACT! And unfortunately somewhere along the way, functioning on less sleep has become a point of pride. 
  • Sleep seems to be the red headed step-child; clumsily acknowledged, generally overlooked, yet permanently part of the family. Lack of sleep disrupts every physiological function in the body and we have nothing in our biology that allows us to adapt to this behaviour.
  • Google “lack of sleep” + “(insert disease name here)” and you’ll quickly realise that sleep deprivation will muck up almost all of your bodily systems and contributes in part to stress, obesity, inflammation, cancer, heart disease and diabetes.

4. Behaviour – what else are you doing?

  • You get regular treatments, you move regularly, you feed your body well and you allow it to rest when required but you’re still not achieving your goals. What else could be contributing?
  • Bad stress – Stress hormones have side effects that in the long term can play a negative effect on your health. These chemicals contribute to inflammation and heart disease, weaken the immune system and leave us vulnerable to everything from automobile accidents to obesity and depression. When stress persists for too long or becomes too severe, your body’s finely tuned feedback system is disrupted, and over time it runs amok leading to damage.
  • Exercise habits – it’s great to go for a run or go to the gym to help relive stress and get your body moving, but are you listening to your body? Take it easy or have a rest day when you need it.
  • Postural habits – eg your desk. Do you sit in the one position at work all day and then go home and sit on the couch?
  • Anything else? What else are you doing (or not doing) that could be contributing?

 

My 4 essentials have been adapted from a video on the "Stop Chasing 
Pain" youtube channel featuring Adam Wolf - https://www.youtube.com/watch?v=uVOIi2NUQu0&feature=youtu.be

#JERF

I can hear the collective “What did you just call me?” but don’t worry! I’m not calling you names at all. I’m giving you all a tool to help with one of life’s more confusing and debatable questions.

What should I eat? 

To be honest – there’s so much information and advice out there that I sometimes feel overwhelmed and frustrated by it, and as a health professional I should know what I’m doing right?  I’ve sat down, thought about and even written this article more times than I’d like to admit and that just helps to illustrate even more the problem at hand.

“It’s no wonder we are all confused about what we are supposed to eat. One day we wake up and meat is bad for us. The next day, meat is good for us and is the reason we are alive today. Another day, eating low carb is great for weight loss and great for blood vessel function. Wait, low carb is not good for cardiovascular function though. But isn’t weight loss easier on a low carb diet? And isn’t weight loss good for cardiovascular function? Dammit! I’m so confused!”
Taken from – 
http://livingsuperhuman.com/what-means-jerf/

There was also a great article in The Age a week ago or so taken from The New York Times, titled Why Nutrition Is So Confusing. It’s a great read. Did you know that last year alone 44,000 articles were published on nutrition, obesity and diabetes?! No wonder we’re a bit overwhelmed!


Here’s my point of view and an explanation of JERF.

J.E.R.F. – Just Eat Real Food. 

The reason I put a # in front of it in the subject line, is it’s a term commonly used in social media posts. Do a quick search of your Facebook, Twitter or Instagram feed’s and see what you come up with. A bunch of delicious looking food is what I see!

It sounds really simple, and I like to look at it in a simple way. The food you eat either makes you more healthy or less healthy. Those are your options.

So what do I eat?

“I eat real food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition.  And food quality is important – I’m careful about where my meat, seafood and eggs come from, and buy organic local produce as often as possible.
This is not a “diet” – I eat as much as I need to maintain strength, energy, activity levels and a healthy body weight.  I aim for well-balanced nutrition, so I eat both animals and a significant amount of plants.  I’m not lacking carbohydrates – I just get them from vegetables and fruits instead of bread, cereal or pasta.  And my meals are probably higher in fat than you’d imagine, but fat is a healthy source of energy when it comes from high-quality foods like avocado, coconut and grass-fed beef.
Eating like this is ideal for maintaining a healthy metabolism and reducing inflammation within the body.  It’s good for body composition, energy levels, sleep quality, mental attitude and quality of life.  It helps eliminate sugar cravings and reestablishes a healthy relationship with food.  It also works to minimise your risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack, stroke and autoimmune diseases.”

Taken from – Nutrition in 60seconds from Whole9life

This isn’t about losing weight. It’s about gaining health*.

*Side effects may include losing weight 🙂


I’m sure you’ve heard the saying ‘you are what you eat’ and if you stop and think about it for a second it makes sense. Literally all the cells in your body eventually are fed in some form or another by what you put in.
Keep it simple eat real food and we’ll all be happier and healthier.

To give you an idea of what it looks like, something like this is my standard breakfast – Tomato, red capsicum, spring onion and ham sautéed, crack 3 eggs in or whisk them up for more of an omelette. Tear up some spinach on top. DELICIOUS!

There’ll be more to come on this topic in the coming weeks!