A Very Warm Welcome to this A Very Warm Welcome to this

PowerPoint Presentation.PowerPoint Presentation.Congratulations, you are on the road to a slimmer, healthier andCongratulations, you are on the road to a slimmer, healthier and

happier YOU. This presentation will inform and help you happier YOU. This presentation will inform and help you

understand, what I believe, is the most effective and healthiestunderstand, what I believe, is the most effective and healthiest

way to lose weight and keep it off. When you are ready please way to lose weight and keep it off. When you are ready please

scroll down one slide at the time to get all the information I hscroll down one slide at the time to get all the information I have ave

put together for you so you can inform yourself and reach the put together for you so you can inform yourself and reach the

goals you have set. goals you have set.

In the next slide I will tell you a little bit about myself, so In the next slide I will tell you a little bit about myself, so you can you can

see that I practice what I preach.see that I practice what I preach.

Are you ready to Are you ready to D.A.R.ED.A.R.E.?.?

““DreamDream to to ActAct,, to to RealizeRealize youryour full potential, and be full potential, and be Excited Excited

about lifeabout life””

If yes then If yes then ““Get off your Duff (other word for butt) Get off your Duff (other word for butt)

and do it!!!!!and do it!!!!!

My name Barbara Bourke. As long as I can remember, I have been My name Barbara Bourke. As long as I can remember, I have been

interested in health and wellinterested in health and well--being and I am very passionate about healthy being and I am very passionate about healthy

nutrition and lifestyle for myself and others.nutrition and lifestyle for myself and others.

My My ““Health CrusadeHealth Crusade”” started with improving my own fitness and learning started with improving my own fitness and learning

about healthy nutrition. about healthy nutrition.

In 1987 I opened a fitness centre in Manly, Sydney.In 1987 I opened a fitness centre in Manly, Sydney.

I owned and operated my fitness centre I owned and operated my fitness centre ““The Manly GymThe Manly Gym”” for eight years. for eight years.

During this time I initiated many healthDuring this time I initiated many health--promoting activities, participated in promoting activities, participated in

fundraising for the heart foundation and entered physique competfundraising for the heart foundation and entered physique competitions. I itions. I

achieved second place by training hard and using the same diet pachieved second place by training hard and using the same diet principals I rincipals I

am going to tell you about (however, before the competition a sham going to tell you about (however, before the competition a short and ort and

very restricted diet was necessary for muscle definition). Aftervery restricted diet was necessary for muscle definition). After finishing my finishing my

degree in Nutrition (degree in Nutrition (““Advanced Diploma of NutritionAdvanced Diploma of Nutrition””) I opened my Clinic ) I opened my Clinic

““Holistic HealthHolistic Health””

My friend Judie and I love to spread the word about health and wMy friend Judie and I love to spread the word about health and wellbeing ellbeing

and we like how the internet enables us to connect with people fand we like how the internet enables us to connect with people from all rom all

over the world. We hope with our websites, products and informatover the world. We hope with our websites, products and information that ion that

we can reach and help many you.we can reach and help many you.

The next slide will show you

how I looked when I won the

second prize in a

bodybuilding competition.

It was 1989 and I was 40

years old.

The next slide will show you

how I looked when I won the

second prize in a

bodybuilding competition.

It was 1989 and I was 40

years old.

I am not suggesting that you have to become a body builder. This is just what I wanted to do at the time. The only reason I am telling you this, is to encourage you to be the best you can be. I speak from experience when I say that it is not always easy and often you might want to give up - but stick to your goals and

you will reap the rewards.

What is YOUR goal?

What do YOU have to do to achieve YOUR goal?

“ GET OFF YOUR DUFF AND

DO IT”!!!

LET’S START……

ObesityObesity

We will start with looking at the health dangers of being

overweight

Obesity increases the risk ofObesity increases the risk of……..

• Heart disease

• Type 2 diabetes

• Hypertension

• Arthritis

• Some cancers

• Depression

• Stroke

• Asthma

• Birth defects

• Early death

ObesityObesity

• If you are 20% over your normal weight you are in the obese range.

• If a person’s height is1.64 m and they weigh 63 kg, this would be the high end of the normal range.

20% =12.6 kg+63 kg=75.6 kg

• Therefore if you are 1.64 m tall and weigh 75.6 kg you are on the lower end of the obese scale.

5 Possible Causes Of Weight Gain5 Possible Causes Of Weight Gain

1. Too much food (energy in)

2. Too little exercise (energy out)

3. Excess stress

4. Unbalanced macronutrients

5. Underlying causes

5 Steps to Weight loss5 Steps to Weight loss

1. Diet

2. Exercise

3. Lifestyle

4. Have a plan

5. Support

Some strategies

to achieve your

goal

Will help you lose

weight, but probably

will also kill you.

Not a good idea.

Lets talk about NutrientsLets talk about Nutrients

Macronutrients and Macronutrients and

MicronutrientsMicronutrients

• Carbohydrates, Proteins and Fats

• Macronutrients contain micronutrients like

vitamins, minerals and hundreds of

different nutritional substances working in

harmony to achieve health and

homeostasis within the body.

Excess CarbohydratesExcess Carbohydrates

• Can cause fermentation and bloating

• The liver and muscles can only store the equivalent of 2 cups of cooked pasta

• Excess carbohydrates are converted to saturated fats and cholesterol and stored in the fat cells and arteries

• Decrease in endurance

• Sweets, pasta, bread, rice, all grains, potato, vegetables, fruit

• How much carbohydrates are you eating?

We are eating too many starches

Excess Carbohydrates, Obesity and Excess Carbohydrates, Obesity and

DiabetesDiabetes

Until 1980 the rates of obesity and diabetes 2

were fairly stable. However , when health authorities in the USA started vilifying foods containing fats and cholesterol and recommended eating more carbohydrates instead, obesity increased form 15% in 1976 to 1980 to 32.9% in 2003 -2004 and type 2 diabetes became an epidemic as well. And the first time in history obese children developed type 2 diabetes.

Refined CarbohydratesRefined Carbohydrates

• Uses the body’s stored minerals and vitamins for it’s own digestion, therefore depleting stored nutrients

• Create a faster blood sugar spike and drop than complex carbohydrates and makes you hungrier faster

• High calorie food with little nutritional value

• Refined carbohydrates lack the natural fiber which helps minimize the carbohydrate/insulin response and blood sugar regulation

FibreFibre

• Fibre is a carbohydrate but our body has no enzyme to digest it therefore it will not pass into the blood stream which is important for a

healthy digestive tract

• Soluble fibres and insoluble fibres add bulk, slow down digestion, less insulin response.

• Food for good bacteria

• Keeps our bowels moving

The Glycemic IndexThe Glycemic Index

• Glucose with the number 100 is the measure used. Sugar 60 fructose 19.

• Sugar are two molecules of glucose and one of fructose.

• The lower the GI the better, however, chocolate and coca cola are listed in the medium range and cooked carrots and pumpkin in the higher range.

• I get the message that eating chocolate cake and drinking coca cola is better than eating cooked vegetables.

• This index could send the wrong message.

Glycaemic Index (GI) Versus Glycaemic Index (GI) Versus

Glycaemic Load (GL)Glycaemic Load (GL)

• A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low.

• Do not concern yourself too much with either the GI or GL, just restrict starches and sugar in your diet. Or better cut them out altogether for a while and see the difference.

A Word On FructoseA Word On Fructose

• To many manufactured foods contain fructose.

• We were not designed to consume that much fructose

• Consumption has increased from ½ pound in 1970 to 56 pound per year in 2003

• It is a Liver toxin and damages the liver the same way alcohol does

• Only the liver can take up fructose - no other organ.• Eating an orange is good as it has fibre. Drinking a

glass of orange juice is not. Too much of a fructose hit and no fibre to slow down the uptake

• Many negative health effects are associated with excess fructose intake

The Old Type Pyramid. The Way We Were The Old Type Pyramid. The Way We Were

Told To EatTold To Eat

Too many

carbohydrate

unless you are an

athlete training

many hours a day

The New Wellness

Pyramid

is the better way to

live, eat and

supplement.

The New Wellness

Pyramid

is the better way to

live, eat and

supplement.

Lets talk about Insulin

and Blood Sugar……

Lets talk about Insulin

and Blood Sugar……

A carbohydrate rich meal increases blood sugar and releases insulin.

Insulin decrease the blood sugar to fasting levels, but the insulin stays in the blood longer and continues the conversion of fat and creates a blood sugar deficiency.

High insulin levels stops the stored fat from being converted to energy.

The brain sends signals of hunger.

We grow over weight, but feel hungry.

Blood Sugar and InsulinBlood Sugar and Insulin

• Every sugar and insulin peak increases the risk of insulin resistance of the cells. Retaining more sugar in the blood and less in the cells where it is needed for energy production. Higher and higher levels are needed to have an effect. The sugar level stays up with it the risk of diabetes and Metabolic Syndrome

• A combination of high glucose or sugar in the blood, insulin and silent inflammation are a triad in the genesis of many degenerative diseases.

• Insulin levels have to get low in order for the body to use stored fat deposits for energy

InsulinInsulin

• Insulin is the storage hormone driving nutrients into the cells and it is very important to life.

• As we age cells become less responsive to insulin and the pancreas produces more and more to get the message to the cells

• Suppresses two important hormones: glucagon and growth hormone. Glucagon promotes the burning of fat and sugar. Growth hormone is used for muscle development and building new muscle mass

• Insulin also causes hunger and cravings

InsulinInsulin

• High insulin lowers cellular magnesium.

• Increases sodium retention

• Increases inflammation mediators

• Reduces HDL

• Possibly increased risk of cancer due to

cell proliferation.

CravingsCravings

• If you find yourself hungry and craving

sugar or sweets two to three hours after a

meal, you probably consumed too many

carbohydrates that last meal. Whenever

you have a problem with hunger or carbohydrate cravings, look to your last

meal for a clue to the reason why.

Balance your blood sugar

by eating less refined

carbohydrates and have

some protein with every

meal

When you eat a meal blood sugar and insulin rises. After about 2 to 3 hours blood sugar drops below fasting levels, but insulin is still in the blood stream. Eating a high carbohydrate meal will keep the insulin levels too high most of the time.

Insulin Resistance and Syndrome XInsulin Resistance and Syndrome X

• We evolved for hundreds of thousands of years from the so-called cave man's diet," which consisted solely of meat and vegetables

• Modern civilization about 5,000 years ago, our physiology suddenly was asked to digest and metabolize larger amounts of sugar and starch especially refined sugars

• Perhaps a third to a half or more of our population is unable to process carbohydrates, sugars and starches efficiently

Insulin ResistanceInsulin Resistance

• The basis of Syndrome X is insulin

resistance

• The more body fat you have the more insulin resistance you have

• Especially visceral fat - the fat around your

abdomen

Are You A Candidate For The Metabolic Syndrome???

If Yes….

“GET OFF YOUR DUFF AND CHANGE

IT”

Are You A Candidate For The Metabolic Syndrome???

If Yes….

“GET OFF YOUR DUFF AND CHANGE

IT”

A healthy, low starch diet is

the first step.

See the New Wellness

Pyramid for guidelines

A healthy, low starch diet is

the first step.

See the New Wellness

Pyramid for guidelines

What Is Making Us Fat?What Is Making Us Fat?

• Insulin’s job is to store energy which make us gain

weight. More insulin = more fat, it also hinders the release of stored fat

• The ratio of macronutrients protein, carbohydrate and

fat in the meals you eat is the key to permanent

weight loss and optimal health

• Low carbohydrate diet is best for abdominal fat loss (visceral fat loss)

• High carbohydrate diet leads to increased

triglycerides (fat) in the blood this decreases HDL

What is

your

excuse??

No more

excuses

are needed

What The Hell Is

“Silent Inflammation”….????

What The Hell Is

“Silent Inflammation”….????

Some Causes of Silent Some Causes of Silent

InflammationInflammation• Inflammation occurs during many ailments• High carbohydrate diet and overweight• Constant high insulin increase the production of AA (arachidonic acid) and other pro-inflammatory molecuels

• Exercise deficiency • Stress maladaption (little stress for a short time is ok, too much for too long will cause health problems)

• Infection • Dysbiosis( dirty Gut) • Toxic load• Imbalance between pro and anti inflammatory hormone eicosanoids

Inflammation and Inflammation and CortisolCortisol

• With constant silent inflammation the adrenal glands produce too much cortisol, an anti-inflammatory and anti-stress hormone

• This amongst other things increase insulin resistance, which is making us fatter

• Depresses our entire immune system, which is making us sicker

• And kills nerve cells

Good Foods Bad FoodsGood Foods Bad Foods

Food that decrease inflammation

• Fruit and Vegetables

• Herbs and Spices like tumeric and ginger

• Good fats from fish, nuts and olive oil

• Organic food

• Red wine in moderation

• High dosage of fish oils 5 to 10 grams a day

Food that increase inflammation

• High sugar intake

• Trans and saturated fats

• Artificial colours, flavours and preservatives

• Lack of nutrients

• Excess alcohol and caffeine.

• Vegetable oils

Photo’s produced by ADAM http://www.adam.com

In

moderationA NO NO

Restrict Milk, include

eggs

Choose

healthier

options

Combat InflammationCombat Inflammation

• Low glycaemic load diet.

• Basic nutritional supplements.

• Exercise program

• Stress reduction.

• Detox program if indicated.

Proteins Are The

Building Blocks Of Our

Bodies

Proteins Are The

Building Blocks Of Our

Bodies

ProteinProtein• Provide energy and promote growth and development and regulate body processes

• Enhance body function such as blood clotting, immune function and cell repair

• Consists of 20 amino acids. Nine of them are essential and the rest are synthesized in the body

• Animal proteins contain all the nine essential amino acids; a complete protein

• Only soybeans contain all the essential amino acids

• For non meat eaters the diet needs to be balanced in order to receive all the essential amino acids. Not necessarily at the same meal, but in the same day

Protein And WeightProtein And Weight--LossLoss

• Low fat proteins should be consumed egchicken, fish, turkey, lean cuts of red meat pork fillet, lamb, whole eggs in moderation

• Some protein with every meals will be good for sugar balance and keeps you satisfied longer

• In a low carbohydrate diet the protein will stimulate the production of glucagon the primary hormone that maintains blood glucose levels in the brain by causing the release of stored glycogen

• Excess protein intake can also be stored as fat, but not as easily as more energy is needed for its conversion.

Not All Fats And Oils Are The Same

Not All Fats And Oils Are The Same

Fats And OilsFats And Oils

Oils are liquid at room temperature

Fats are solid at room temperature

However, for simplification we will use the word fats

Fats are made up of fatty acids

Does Fat Make You Fat?Does Fat Make You Fat?

• Eating fat does not make you fat in the same way that green foods do not turn you green

• Low fat foods, which are fortified with thickeners and carbohydrates are a cause for weight gain

• It's your body's response to excess carbohydrates in your diet that makes you fat

• High fat high carbohydrate combination is not recommended

• Best is a low carbohydrate diet with moderate fat intake, including healthy omega 3 oils

FatsFats

• Fat is a source of energy for the body.

• Provide nine calories per gram while carbohydrates and protein have only four.

• Fat is essential in the absorption of the fat-soluble vitamins A, D, E and K. It protects our organs, maintains healthy hair and nails, and keeps our bodies warm.

• Fat is also important for slowing the digestive process so we are not hungry an hour after eating.

• Fat also adds satiety and a sense of fullness — and of course, it tastes good.

Kinds Of FatKinds Of Fat• Saturated fats: only found in animal foods, contains cholesterol

• Monosaturated fats: omega 9 fatty acid- olive oil, avocadoes, bee pollen

• Polyunsaturated fats: omega 6 fatty acids-vegetables, nuts, seeds

• Supersaturated fats: omega 3 fatty fish, flax seeds, hemp seed (need vitamin E as antioxidant)

• Omega 6 and 3 need to be supplied from food - the body can not make them

• Our diets contain too much omega 6 and too little omega 3, which increases inflammation

• The ratio should be 2 to 1 but is more like 15 to 1

Coconut oilCoconut oil

• Is a saturated fat

• It got a bad name, because of the way it used to be processed

• It has a long list of health giving attributes

• Is a medium chain fatty acid

• In the body it is used for energy rather than being stored in fat tissue

MargarineMargarine• Is made from vegetable oils.

• To make it solid hydrogens are pumped

into it, making it a saturated fat product

• It goes through many processes including refining, heating, colouring

and deodorizing

• Although the heart foundation gives

many of them their tick, it is not a

healthy food

Water….

The Liquid Of Life

Water….

The Liquid Of Life

WaterWater• 50 to 70 % of our body weight is water - about 40 liters.

• Lean tissue mass contains 73% water, adipose tissue about 20%

• Water carries nutrients into the cells and toxins out• Is a solvent for many chemical compounds and a lubricant

• Is a medium where many chemical reactions can occur

• Contributes to temperature regulation• 2/3 is intracellular fluid 1/3 extracellular fluid• Under normal conditions we need to drink about 30 ml of water for every kg of body weight

• Your body will be better hydrated if your muscle mass is high

Living WaterLiving Water

• Water, air and food are the three main essential to sustain life

• Water needs to be free of chemicals and pollutants

• Should be well mineralized (add colloidal minerals)

• Like everything in nature, water has an energy field

• Water crystals can either carry positive health promoting vibrations or negative ones. See the following photos at http://www.adhikara.com/water.html

• Charged with life force. (vigorous shaking and leaving it out in sunlight is one way of achieving this)

Water that has been exposed to the words "you make me sick. I will kill

you" typed on a paper pasted on the bottle.

Crystal of water that has been exposed to the words"Love / Appreciation" typed on a

paper pasted on the bottle

Crystal of water that has been exposed to the playing of KawachiFolk Dance Song.

Crystal of water that has been exposed to the playing of Heavy Metal Music.

Water crystal.Spring Water of Saijo, Hiroshima Prefecture.

Water crystal.Fountain in Lourdes, France.

Water crystal.

Mount Cook Glacier, New Zealand.

Crystal of water that has been exposed to Bach's "Air for the G String".

Exercise - The Missing Link In Looking Good And Feeling Great

Exercise - The Missing Link In Looking Good And Feeling Great

A Word About ExerciseA Word About Exercise• Speeds up your metabolism, even hours after exercise and burns calories

• Makes your muscles more insulin sensitive

• The pancreas needs to produce less insulin and levels drop, less insulin in the blood to convert sugar to fat

• Reduces the amount of fat deposit and reduces food intake

• Gets cortisol levels down (stress and inflammation increase cortisol levels)

• Excess cortisol = more visceral fat

• Helps to detoxify the sugar fructose

Muscle tissue is denser than fat tissue.

Exercise increases muscle tissue

A correct eating plan decreases body fat

You might weigh the same, but you look slimmer

Muscle tissue is denser than fat tissue.

Exercise increases muscle tissue

A correct eating plan decreases body fat

You might weigh the same, but you look slimmer

Fat Versus MusclesFat Versus Muscles

Is Stress Holding You Back

From Achieving Your Goals?

Is Stress Holding You Back

From Achieving Your Goals?

StressStress

• These reactions are extremely beneficial when we need to temporarily deal with stress

• After, the HPA axis needs to return to normal so balance is achieved

• Continued stress will not shut off this response• HPA axis will first be hyperactive and when running out of steam becomes hypoactive or under-active

• Constant stress creates an inflammatory state and inflammation creates stress within the body

• Some symptoms and pathological changes include: anxiety, depression, mood changes, sleep disorders, energy changes, cardiovascular and auto-immune diseases

StressStress• Stressful stimuli activates stress centers in the brain (the hypothalamus) producing and releasing adrenaline

• This activates the HPA axis (hypothalamic-pituitary-adrenal axis) producing cortisol from the adrenal gland. Flight or fight response

• Cortisol is a potent anti-inflammatory, anti-stress hormone and helps control immune activities and is beneficial for short durations.

• Prolonged stress raises cortisol levels for too long in the blood increasing insulin resistance, kills brain cells and depresses the immune system

How To Relieve StressHow To Relieve Stress

Last But Not Least……

Are Your Mind And Emotions In Balance?

Last But Not Least……

Are Your Mind And Emotions In Balance?

Mind And EmotionsMind And Emotions

• Why are you putting on weight?

• Do you eat more when sad, stressed or happy?

• What makes you go and reach for that chocolate, chips, cake etc?

• Can you remember anything happening in your life which started the weight gain?

• Bush flower essences may be of help with the emotional aspect of weight gain

Don’t listen to the devil

inside, you are stronger

than that

Remember D.A.R.E.?

“Dream to Act to Realize my

full potential and to be Excited

about life”

What Do You Have To Do Next……???

“GET OFF YOUR

DUFF

AND DO IT”!!!

We are right behind you and support you

all the way.

Wishing you Health, Wealth and

Happiness

Barbara and Judie from

Stride into Health