Monthly Archives: September 2016

Health & Nutrition #93 by Nutrobalance

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A Diet for Better Energy

Complex carbs are key for sustained energy throughout the day, while too many sugary snacks can lead to energy crashes. Find out which foods you need for round-the-clock energy.

Juggling the responsibilities of work, life, and family can cause too little sleep, too much stress, and too little time.

Yet even when you’re at your busiest, you should never cut corners when it comes to maintaining a healthy diet. Your body needs food to function at its best and to fight the daily stress and fatigue of life.    continue reading……

Physical activity guidelines for older adults


How much physical activity do older adults aged 65 and over need to do to keep healthy?

The amount of physical activity you need to do each week depends on your age and level of health.

To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

Older adults aged 65 or older, who are generally fit and have no health conditions that limit their mobility, should try to be active daily.

It’s recommended that adults aged 65 or older do:

  • at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms),
  • 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and muscle-strengthening activities on two or more days a week that work all major muscle groups,

Some activity, however light, is better for your health than none at all.

an equivalent mix of moderate and vigorous-intensity aerobic activity every week (for example two 30-minute runs plus 30 minutes of fast walking), and muscle-strengthening activities on two or more days a week that work all major muscle groups.     continue reading.…..

Alcohol’s Toll on the Heart: Bigger, Not Better


September 14, 2016 | Article

Drinking alcohol, even in moderate amounts, may increase the size of the heart’s left atrium, a new study finds.
Read More

How to minimize the risk from man-made chemicals

September 13, 2016Health & Nutritionair-pollutants, food additives, man-made chemicals, pesticides Edit

Since biologist Rachel Carson wrote in Silent Spring in 1963: “We are living in a sea of carcinogens”, a lot have changed. She could not have predicted the explosion of chemicals that followed.
Hundreds of thousands of artificial chemicals have been unleashed. Of these approximately 75,000 are in common use around the world, of which more than 3,500 are used in food processing.
Every year, half a billion kilograms of pesticide are deposited into the environment.
continue reading…..

Jamie Oliver’s Recipe of the Day – Balinese chicken curry   click here!!


How to minimize the risk from man-made chemicals

Since biologist Rachel Carson wrote in Silent Spring in 1963: “We are living in a sea of carcinogens”, a lot have changed. She could not have predicted the explosion of chemicals that followed.
Hundreds of thousands of artificial chemicals have been unleashed. Of these approximately 75,000 are in common use around the world, of which more than 3,500 are used in food processing.
Every year, half a billion kilograms of pesticide are deposited into the environment.

Man-made/synthetic/ artificial chemicals – whichever term we use – are technically labelled
xenobiotic, which means: strange or foreign to life.
They affect the energy production of every cell in the body and thereby affect every system,
in particular the immune system. The consequences may be allergies, chronic fatigue syndrome, multiple chemical sensitivities, infertility, birth defects, artery disease, stroke, cancer or other conditions.

An important affect of toxic chemicals is the production of free radicals, highly destructive
molecules, which cause tissue damage that may finally result in degenerative diseases.

To get an idea how widespread the pesticide contamination is: DDT residues have been found in penguins at the South Pole, thousands of kilometers away from where the pesticide was applied.
DDT and its metabolites have been found in most of the samples of human and animal tissues that have been tested. Toxic chemicals have been found in wild animals, in the oceans, in our drinking water, in our homes, in soils and in women’s breast milk.

According to Eve Hillarys, author of “Children of a Toxic Harvest”: “ It has been difficult or
impossible for the government to regulate this industrial bonanza and we are now living in a world without meaningful controls over toxic chemicals”. Nor do we have any idea about the combined effects of different chemicals – synergism – in which the combination may be far more toxic than any of the originals alone.

Considering that most of these chemicals accumulate in our fatty tissue and that the brain is high in fat, the potential for harm from prolonged exposure is very high.

Although none of us can avoid some degree of contamination, there is a lot of unnecessary usage of chemicals which can easily be avoided. Minimizing exposure to chemicals can make the difference between health and a nightmare of difficult to explain symptoms.

However, the good news is, according to the environmental medicos, that if we avoid the
chemicals that we can avoid, our bodies can probably cope with those that we can’t avoid.

What follows is some practical advise about how to avoid the chemicals we can avoid and also show that we can reshape our environment and ecology through micro to macro actions, depending on the amount of time and energy at our disposal.

Exposure to xenobiotic chemicals comes mainly from four sources:
1. atmospheric pollution
2. the food we eat
3. the water we drink
4. chemicals in our homes and workplaces.

Air pollution comes mainly from motor vehicles, industry and cigarette smoke.
Chemicals in food are basically the contamination from pesticides and herbicides, and
the intentional adulteration with food additives.
The problem chemicals we face in drinking water boils down to three main ones: chlorine, fluorine and aluminum. In homes and workplaces the chemicals can be numerous and varied.
Some, such as pesticides, we put there deliberately, while others outgas from paints, sealers, glues, cleaning products and dry-cleaned clothes.

We will now look at these in detail and see whether we can find safer alternatives.

Air pollutants
These include carbon monoxide, oxides of nitrogen and of sulphur, and some very nasty ones, such as carcinogenic benzene.
Tests in Sydney in 1988 found that levels of polycyclic aromatic hydrocarbons emitted from motor vehicles and industry could account for 31 lung cancer deaths each year.
This is probably the tip of the iceberg. We may never know how many asthma deaths could be attributed to air pollution.
The best thing about air pollution is to forget and to stop worrying about it.
However, there  are some things we can do to keep away from the worst air pollution:
1. Use trains in preference to roads where possible.
2. If living near a busy road, shut the windows in peak hours and open them in quiet      times  and during the night.
3. If moving home, choose a locality where the prevailing winds are from the sea, mountains       or deserts and where there is no industry or agricultural spraying.

Cigarette smoking is a major cause of both lung cancer and heart disease.
Passive smoking – breathing in someone else’s smoke – can be just as dangerous.
According to the NSW Quit Campaign, passive smoking causes more deaths than AIDS and heroin overdose together. There are over 2000 chemicals in cigarette smoke, and they are so harmful that in many  countries the cigarette butt is classified as toxic waste.

Self-protection is somewhat obvious:
!. For smokers, make a determined effort to quit smoking.
There are Government run QUIT Campaigns in most states and numerous privately   run    programs       that make it much easier to brake the powerful nicotine addiction.
2. If you can’t give up, do your smoking outdoors so that you don’t pollute your home or workplace.
3. To avoid passive smoking, declare your home and car smoke-free zones.
4. If necessary, install a high grade air filter.


Contamination of food is widespread. An apple may have been sprayed 14 times with pesticides and other chemicals before we buy it.
However, due to public reaction, there is now a movement in agriculture to use less toxic and less persistent chemicals and more integrated pest management.

To gain massive insect kills with small amounts of chemicals, a lot of the pesticides that have been developed are highly toxic – so much so that many are linked with cancer, including numerous organochlorines (the DDT group),such as chlordane and dichlorvos.

Dioxin, a by-product of pesticide manufacture, is the deadliest known chemical on Earth.
It is linked to soft-tissue cancers at the stunningly low concentration of around two parts per Quintillion – that’s two parts per million million million.

Some pesticides, including DDT, PCB’s and dioxins are believed to contribute to infertility in men.
In contrast, men who eat organically grown food are twice as fertile as those who don’t.

It is possible to avoid most of the chemical menace:
1. Purchase organically grown food.
2. Grow your own vegetables if possible and/or grow sprouts indoors from organic seeds.
3. To remove surface residues, either peel fruit and vegetables (unfortunately, good minerals
are just under the skin)or wash them in a safe,low toxicity cleanser, such as Nutriclean,
Herbon, Tri Nature Chamomile or GNLD Green Personal Care Cleaner.
4. Select only in season fruit and vegetables to avoid chemicals that delay ripening, etc.

Food Additives
Many food additives are synthetically derived and some have been shown to cause allergic reactions, most commonly skin rashes, headaches, migraine and asthma. Some additives have been implicated in hyperactivity and ADD.

How to avoid them:
1. Eat a varied diet and use as much fresh and whole food as possible, minimize processed food.
2. When buying packaged food, read the list of ingredients and select food that contain the       least additives.
3. Carry a food additives guide to help you avoid the most hazardous. On request, Australian       Government Bookshops in all capital cities will supply copies of Food Additives Shopper’s   Guide, cat. no.9938032.


Health & Nutrition #92 by Nutrobalance

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5 Reasons to Eat a Protein-Packed Breakfast

Eating breakfast isn’t just for kids. Although you’ve probably stopped growing, your body is constantly renewing itself, replenishing your skin, hair and nails, replacing old tissues with new, breaking down and rebuilding bone and generally keeping your body in the best shape possible.

How does your body do it? With the nutrients food delivers. Breakfast is especially important because after a long night’s sleep, the body is low on energy, protein, vitamins and minerals.     continue reading.……

The 4 Types of Exercise You Need to Be Healthy


When you think of exercise, you may imagine strenuous activities such as running or biking — the ones that make you breathe hard, turn flush and drip with sweat. But aerobic activity is only one type of exercise, and although it is critical for boosting fitness, there are actually three other types of exercise that are also important: strength training, balance training and flexibility training.

Each type of exercise is important in its own way, and doing all four types is the way to maximize your fitness and prevent injury, experts say.    continue reading……

Fitness Nutrition:  What Science Says About Diet and Exercise


No matter what your reason is for exercising — to strengthen your muscles, lose weight, increase your aerobic fitness or improve your mood — you likely want to get the most out of your workout.

But is there a particular way to eat to maximize that performance? To answer this question, Live Science talked to several experts about what the science says, and looked at some of the most definitive studies on nutrition and exercise.

It turns out there’s no single best way to eat to be successful in your exercise goals. In fact, the vast majority of people who exercise do not need to eat anything special to support their exercise regimens, several experts said.     continue reading…….

7 Ways to Breeze Through Menopause with Finesse

Menopause is a natural hormonal change marking the end of a woman’s fertility. This typically occurs around the late 40s or early 50s. Some women go through it when they have a hysterectomy. This is not something a woman should be afraid of, it is simply a transition.

As a 60 year old, Board Certified Holistic Health Practitioner, I find many women are reluctant to discuss this. Yet, they experience, fatigue, depression, mood swings, hot flashes, increased abdominal fat and or decreased libido as they shift into menopause.
continue reading….

Jamie Oliver’s  Recipe of the Day – Beef hash cakes with chipotle yoghurt  click here!!

More Health & Nutrition from Nutrobalance
Water Supply    click here!
How to look & feel 10 years younger   click here!!



Water : an Essential Nutrient

We humans need to drink a fair amount of water everyday in order to stay healthy. Thirst should tell us how much pure water we need. However, the thirst mechanism has usually been distorted by the taste of coffee, soft drinks etc. and the ‘busyness’ of our lives, where we don’t even notice the desire for water. Water needs vary greatly. We require much more when physically active in summer than when we sit indoors in winter. A concentrated diet generates greater need for water than a lot of fruit and salads.

Eight glasses a day of pure water may be fine on an average times this may be excessive, but at other times, like on hot dry days when we are active, we may require much more.

Take fluid at least 30 minutes before a meal or after the stomach has emptied of food, which typically takes two to four hours.It’s better to avoid drinking with meals, as it interferes with the digestion process.

Our bodies contain about 60% to 70% water, It is the medium for most of the chemical changes in the body that are the basis of life. Without enough water we become dehydrated and often we don’t realize it.

Dehydration producing as little as 1% decrease in body weight has significant effects, according to Health Science magazine. Early signs include headache, fatigue, loss of appetite, flushed skin, heat intolerance, light headedness, dry mouth and eyes, burning sensation in the stomach and dark urine with a strong odor.

With mild dehydration there may be impaired physical and mental performance, less saliva, heart problems and an increased risk of certain cancers.-

Because of the volume we need to consume, purity is essential. We have to ensure that the town water we drink is free from chloride, fluoride, heavy metals, aluminum and pesticides, which are the most harmful substances in our water supply. There may also be traces of other nasties in it, including pesticides. Some of the chlorine breaks down to form traces of chloroform, which was once used as an anaestetic, until it was discovered that it causes cancer of the liver and kidneys. The US Council of Environmental Quality has estimated that the general cancer risk is doubled by drinking chlorinated water.

Fluoride in drinking water also causes harmful effects on the body, including bone strength, thyroid issues, brain development in children and is an enzyme poison. The chemical used to fluoride your water is hexa fluorosillicic, a waste product of the fertilizer manufacturing industry. Since 1990 over 280 communities around the world have rejected water fluoridation and are now fluoride free. Western Australia is trying to get fluoride out of the water supply for years, without getting any approval from the Government. It is very hard or almost impossible to filter fluoride out of the tap water, even with a high quality reversed osmosis filter!

Aluminum is added in the form of alum to cause sidements to flocculate and settle out. Because of the persistent link between aluminum and Alzheimer’s disease, it’s use around the world is declining, and Sydney Water and other state authorities are no longer using it. Earthworks can cause aluminum to leach out of clay and enter the water supply, as has been the case with Sydney’s Warragamba Dam.

Long hot showers generate so much chloroform so that a person can inhale just as much during a 10-minute shower as by drinking two litres of chlorinated water. Indoor swimming pools, especially if they are heated, may expose swimmers to high levels of chloroform, as there is no wind to blow the gases away.

For showering, install a shower filter device. If used with a AAA-rated shower head (restricts flow to less than 9 liters/minute), you will save hot water that will easily pay for the cost of the filter.

If there is no shower filter, ensure the bathroom window is wide open and use a fan if installed, for plenty of air circulation.

Health & Nutrition #91a

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Controlling Cancer—Isn’t It Time to Try Something New?

By T. Colin Campbell, PhD July 22, 2015 · modified on October 6, 2015


Dr. John Kelly

At the beginning of this year, I learned from my friend Dr. Caldwell Esselstyn of a recently published book review in a prominent Irish newspaper. The title of the book drew my curiosity. It was Stop Feeding Your Cancer (2014) by John Kelly, MD, in Dublin.
continue reading….

Heart Health

Michael Greger M.D. · Last Updated on June 27, 2016

Heart disease is the #1 killer in the US, and elevated cholesterol levels is thought to be a primary cause (see also here). This may explain why a plant-based diet, which is free of cholesterol and saturated animal fats, has been so successful in preventing and treating the disease (see here, here, here, here, here, here, and here). The balance of evidence suggests that a plant-based diet may not only protect against and even reverse heart disease (see here, here, and here). Reversing heart disease is critical considering heart disease often starts in childhood.     continue reading….

Breast Cancer and Diet
Breast cancer is the most common cancer in women, and its incidence has increased by more than 20 percent worldwide since 2008. A study from Spain shows that women on a high-vegetable Mediterranean-type diet had close to one third the rate of breast cancer when compared to a control group that was only given advice to reduce fat intake (AMA Oncol, January 21, 2016, and JAMA Intern Med, Nov 1, 2015;175(11):1752-60). Mediterranean-type diets are high in plants and contain fish but are low in other animal products.    continue reading…..

Jamie Oliver’s Recipe of the Day – Pork and Black Beans    click here!

More Health & Nutrition from Nutrobalance

How Cancer Starts click here!
Cancer causing Chemicals click here!
How to avoid Alzheimers’ disease 
  click here!