CJ Smith

30/12/2021

14/03/2021

Foods- Then vs Now!!!

Everyday foods, fruit and veggies used to look totally different before we started cultivating them. But did you know they haven’t always looked like they cu...

14/03/2021

You've seen the amount of kilojoules advertised in fast food restaurants etc but do you really understand it? Heres a link to a calculator that can help make sense of all of those confusing numbers. Use the calculator to easily discover your TDEE (Total Daily Energy Expenditure) and BMR ( Basal Metabolic Rate).

Put simply your TDEE is how much energy you burn per day and as a result, require to maintain your body weight.

BMR is the amount of energy used over a 24hr period whilst doing nothing, think netflix and chill for a whole day!

The trick is then converting you calculated number into kilo joules so it can be compared to all of those restaurant menus and advertisements.

Simply multiply your answer by 4.18 joules and you have you number i.e

The TDEE answer from the calculator was 2500calories/day
multiply 2500 calories by 4.18 joules =10450 joules per day to maintain body weight.

Remember the calculator takes into account you age, weight, height, level of activity so everyone will get a different answer and these will vary considerably.

Our Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) calculator is the perfect tool to help you achieve your workout objectives. The calculator employs three powerful algorithms — the Revised Harris-Benedict, the Mifflin-St Jeor, and the Katch-McArdle equations — to calculate...

14/03/2021

BMI Calculator (Link below)

Your BMI is a way to identify where you sit in a range between underweight and obese. Its a useful measure for identifying overweight and obesity.

Health risk factors are attributes, characteristics or exposures that increase the likelihood of a person developing a disease or health disorder. Behavioural@risk factors are those that...

14/03/2021

The 10 Mediterranean Diet Commandments:
The commandments are:

1.Use extra virgin olive oil as the main added fat (aim for around 60 mls /day)

2.Eat vegetables with every meal (include 100g leafy greens and 100g tomatoes, and 200g other vegetables/day)

3.Include at least two legumes meals (250g serve) per week

4.Eat at least two servings of fish (150-200g serves) per week and include oily fish: for example Atlantic and Australian salmon, blue-eye trevalla, blue mackerel, gemfish, canned sardines, and canned salmon. Canned tuna is not as high in the important fish oil omega-3, but still a good choice to include in your fish serves

5.Eat smaller portions of meat (beef, lamb, pork and chicken) and less often (no more than once or twice a week)

6.Eat fresh fruit every day and dried fruit and nuts as snacks or dessert

7.Eat yoghurt every day (about 200g) and cheese in moderation (about 30 to 40 grams per day)

8.Include wholegrain breads and cereals with meals (aim for 3-4 slices of bread per day)

9.Consume wine in moderation (one standard drink a day, which is about 100 mls), always with meals and don't get drunk. Try and have a couple of alcohol-free days a week

10.Have sweets or sweet drinks for special occasions only
https://www.abc.net.au/news/health/2017-02-16/10-commandments-of-the-real-mediterranean-diet/7541786

14/03/2021

For all of the vegetarians out there, this is a good reminder if you are feeling tired or possibly you have children who are vegetarian and lack energy.

It can be easy to eat plenty of fruit and vegetables and grains without eating enough nuts, seeds, legumes, and beans to meet protein needs. This can make a person feel tired when on a vegetarian/vegan diet.

Of course iron, B12 and Omegas 3's are also hugely important factors.

25/01/2017

Don't let good food go to waste...

08/06/2015

What's your blood type? I have some great info I can send you relating to all blood types and how we can best feed our bodies including foods, supplements and even exercises that are great for your particular blood type. PM me and I will shoot you the link.

22/05/2015

ORTHOREXIA, what is it, can you relate?

As a Holistic Nutrition & Detox Coach I see this a lot and can even relate personally at times. Sometime we can become so strict or rigid in our eating habits and "healthy" choices that we go a little to far and instead of being a healthy decision we start becoming obsessive to the point where it can really effect our day to day lives dramatically.

I support balance and a healthy diet/ lifestyle however avoid extremes and obsessive behaviors. I personally feel this condition will become ever more prevalent in the future with a global awakening of consciousness well underway and a movement towards better health following suit.

The answer can be complex however has simple foundations based on Nutritional education and emotional support to really discover the causal factor or triggers.

If you know anyone or may be experiencing this yourself please feel free to reach out to me for support.

http://www.orthorexia.com/

Anxiety and Orthorexia May 17, 2015UncategorizedStevenB People who want to eat healthy food don’t become orthorexic unless there is something deeper going on. Often, that deeper something is best described as anxiety. The most obvious anxiety related to orthorexia is fear of illness. You want to bel…

20/05/2015

Looking for a retreat in Bali, here's just a few options. Like this page to keep up to date with the latest health and wellness retreats in Ubud.
https://www.facebook.com/ubudretreats

BBC Travel recently described Ubud as a full-blown health and wellness mecca!