“Natural forces within us are the true healers of disease” – Hippocrates
Vaga Nutrition is here to support you, your health and well-being from a whole person approach.
Nutritional Medicine bridges the gap in health care and takes a bespoke approach to health, healing, prevention and wellness, helping restore the body’s natural ability to heal.
We have all heard this somewhere, from someone we know, either a doctor or a friend or family member, or a random person on the internet.
Imagine you go to see your doctor, and they tell you you need to eat better? What does that even mean?? Most likely, it’s not very helpful, and you are left to your own devices to figure it out. Whatever the concern is for you, be it to improve your current health situation, lose weight, improve blood test readings, or prevention of illness and disease, the statement to “eat better” is basically pointless.
You are a unique individual and have unique, individual needs!
Sure, you probably could eat better, but hearing that isn’t at all helpful, and you’re wondering how you can start to make some changes to your health and food intake. You jump online to find various forums and groups and Instagram “wellness” influencers. You see beautiful images of food and things like “buddha bowls”, açai smoothies, and other elitist food items. while this is all really good, it might not be something you can do easily. The latest health trends fill up your news feeds, you start seeing food advertisements and so on. While this is something good to look at in pictures, it may not fit with your reality, and then it becomes all too much after you try a few things and it doesn’t go as you had hoped. And you quit altogether.
Let’s start off with understanding why you may want to make some changes. Is there a health condition you are trying to manage, or a preventable disease you want to take charge of before it takes over your life? What’s your WHY? Getting some real thought and clarity into what your goals are, and how to make simple changes to improve your health are good starting points. Outlined below are my top 5 tips to help you make simple, small changes that may be helpful for you.
“Are you out of your mind, Vaga? I can’t do this!”
Change is HARD, especially when you start keeping a record of things, and think “eek, really?” It can be quite confronting, and overwhelming. The most important thing to do is “Romaine Calm” (hehehehe) and try one small thing per day. Per week if it’s too much for you. We all love schedules and routine and once you have started to establish these it becomes just a way of life. It takes time and accountability. Sometimes external accountability is the best option for you. Talking to and consulting with someone who is a professional and can help you figure it all out incrementally and having that support is very helpful, so perhaps find someone you can work with to guide you.
You can find out more about my program to help you figure out what you can do, here. https://www.vaganutrition.com/2019/04/03/vaga-usa/
For appointments contact:
https://www.schedulicity.com/scheduling/VNFNC9
https://www.vaganutrition.com/contact/
**Please consult with your healthcare provider before making any changes to your diet and lifestyle**
In February this year (2015), I was interviewed by Channel 9 News, Melbourne, Australia for expert tips on what foods to put into a child’s lunch box for school.
You can catch the clip below!
https://www.youtube.com/watch?v=Tr4Kunclp3o
As a mother of two children myself, their health is so important to me. I see many children with health and behavioral issues that are changed significantly with changes in their food intake. While the dietary aspect is one small part for the families, it makes a difference. What we eat has the power to change our health ‘destiny’.
Children grow and learn at exponential rates, and the amount of ‘work’ their bodies and brains do while at school is absolutely extraordinary. Following classroom rules, school rules, playing, learning, reading, mathematics, making friends, getting messy and dirty, physical education, and if needed, additional support from reading recovery groups, writing groups and the like, takes a lot out of them. And, then there is homework like reading, spelling, creative projects and after-school activities!
If they don’t get a good balance of the nutrients they need for growth and development, how can we expect them to be able to keep up with all the other stuff?
Kids get TIRED, and cranky. We expect a lot out of them. And schools expect a lot out of them too. So let’s start nourishing them with things that will help them be their very best.
I am often asked what my kids take to school for lunch and snacks. It’s pretty basic stuff really, and consists of 3 main things.
While many children have issues with food intolerances and allergies, there is a reason why they do, and it’s important to find out the cause. These intolerances can cause children to act out, lose focus, struggle in school, become ‘disruptive’ in the classroom, have skin and gut issues, are ‘fussy’ eaters and become quite depressed and self-critical. They may not be getting sound sleep either, which just fuels the fire and they end up in this vicious cycle. They are considered ADHD, ODD, and autistic, among a myriad of other labels.
If your child or children are struggling, fussy, or acting out, or have been given one of the labels mentioned above, let me know. Make an appointment and we will find out the cause, correct any imbalances and give you easy guidelines to follow to help your child, you, and the rest of the family.
You can contact me on:
Family health and well-being is a big deal, and we MUST be the advocate for our children.
Amanda xx
Adrenal Fatigue is a condition where the adrenal glands can no longer function appropriately. Often caused by excess stress, adrenal fatigue manifests in a number of ways. When you feel you can no longer cope with even the smallest amount of stress, good or bad, you may be suffering from adrenal fatigue.
The adrenal glands are 2 triangular shape organs, one on top of each kidney. They are endocrine glands and help to produce and regulate various hormones throughout the body.
Hormones produced and regulated by the adrenal glands include
Any disturbance to the hormones from the adrenal glands can lead to the following symptoms, and can have chronic effects on the body. It is important to be mindful of yourself and how you are feeling in order to control the sense of overwhelm that comes from excess, accumulated stress.
Signs and symptoms of adrenal fatigue include
Chronic stress can overwhelm the adrenal glands, and this accumulation of stress comes from various sources such as holding onto things, not speaking out, not asking for help, physical and emotional stress, work/family/money pressures, death or injury of a loved one, and not being aware of oneself. Other things like bacterial and viral infections can lead to accumulation of stress on the body, especially infections like pneumonia and gastrointestinal parasites.
There are many ways that you can gain control of your health and help to prevent adrenal fatigue using diet and lifestyle techniques, and vitamin and mineral therapies to restore and balance insufficiencies that result from stress and adrenal fatigue.
Polycystic Ovarian Syndrome (PCOS) affects millions of women around the world. It is considered an endocrine and metabolic disorder.
Women with PCOS have a tendency to have a greater production of androgens, and results from blood tests may show elevated levels of luetinizing hormone (LH) due in part to reduced levels of follicle stimulating hormone (FSH).
While PCOS is found to originate primarily in the ovaries, other factors can increase the risk of development. These include obesity, thyroid disorders, and blood sugar abnormalities. It may also have a genetic component.
An indicator of a primary ovarian problem is where only one ovary is polycystic, while hormone imbalances from other endocrine organs usually affects both ovaries.
Typical signs and symptoms of PCOS include
Ovarian estrogen (estradiol) levels are decreased while the androgens are increased. Androgens prevent ovulation and normal follicle development, which can lead to small cystic follicles rather than mature ones.
Greater body weight and obesity causes an increase in androgens, which enhances estrone production. With this comes a higher androgen conversion in fatty tissue which may affect PCOS. High estrone production causes increased LH production and lowered FSH production. LH triggers ovarian androgen production.
Hypothalamic secretion of gonadotropin releasing hormone (GnRH) to inappropriate levels increases the pituitary production of LH and androgens. High androgens lead to high LH.
Lowered FSH reduces the capacity of follicular cells to convert androgens to estrogen, which causes imbalance.
Sex hormone binding globulin (SHBG) is the protein that carries estrogen and testosterone, while increasing androgen levels and obesity. This causes unbound testosterone to be found in serum circulation.
There is a greater risk of insulin resistance (IR) with obesity and PCOS due to the reduced sensitivity of insulin receptors to insulin. This means that insulin doesn’t have the ability to transport glucose to the cells which increases blood glucose levels.
Reducing weight by as little as 5% can alter the severity of PCOS and help regulate the menstrual cycle and blood glucose levels. Increasing protein rich, lower glycemic index (GI) foods and monounsaturated fats also helps to improve weight and regulate hormones.
Vitamin D can be helpful where there is insulin resistance. Along with calcium, vitamin D helps improve androgens and blood pressure.
Zinc and selenium may also help in improving symptoms of PCOS.
While PCOS is primarily an ovarian issue, as mentioned, other factors may increase the risks of development. If you experience PCOS, having a full thyroid hormone profile test is important to determine whether there is any thyroid involvement.
http://ajcn.nutrition.org/content/85/3/688.full
We all have those irresistible cravings for chocolate now and again. There is no denying that a good chocolate-eating session can make us feel really good, but what does it really mean?
Chocolate is a remarkable food with amazing properties. The problem with it arises when we munch tirelessly on blocks or bars of milk chocolate, loaded with caramel or some other sweet and gooey goodness. This kind of chocolate is usually VERY high in sugar and trans-fats, and artificial colors, flavors and preservatives. It really messes with our blood sugar (glucose), and can create an environment in the body where we cannot stop having these sweet treats (sugar addiction).
Now, for something positive about chocolate.
Dark chocolate…
A small helping of dark or very dark chocolate once in a while is ok. Consider when you usually crave chocolate. Most likely around times of stress or, for women, PMS. Chocolate stimulates the ‘reward’ parts of the brain, leaving us feeling good, satisfied, and congratulated ‘for a job well done’. It can also be a form of reward when we suffer low self-esteem (this is for another post).
Chocolate from cacao beans, is rich in nutrients and ‘feel-good’ components.
While I don’t suggest we all go out and buy masses of chocolate, a small piece of organic, dark chocolate or raw cacao nibs can certainly be beneficial in improving mood, cognition and well-being.
It is important to recognize your triggers for chocolate cravings and, for women especially, be aware of your menstrual cycle. Any changes to blood glucose regulation that see you reaching for excessive and unconscious amounts of sweets may be a sign of other health problems.
World Autism Awareness Day, celebrated on April 2nd.
Let me highlight some of the known reasons behind Autism (ASD). There is not one particular thing that causes Autism, making it a multi-factorial condition that requires a multi-factorial and holistic approach.
Autism affects boys more than it does girls.
What is the picture of Autism?
There are many neurodevelopmental disorders in a person with autism.
Key identifiers include:
Factors influencing the predisposition to Autism
These again, are varied, however, it appears to be a culmination of factors that expose children to autism.
Let’s start with genetic defects. Our genes are influenced by internal and external environments. These gene defects affect the mitochondria of cells by interrupting the energy used by neurons. Many gene faults have been linked to autsim. Pten, SHANK2, SYNGAP1, DLGAP2 and X chromosome are just a few of these genes. There are likely to be issues in the methylation processes of the liver that lead to autism.
Nutrient deficiencies including vitamins B6, B12, niacin, C, E and D. Zinc, magnesium, selenium, folate, chromium, glutathione and essential fatty acids may also be deficient.
There may be an overload of copper in the body, which interacts with zinc, altering the zinc/copper ratio. Zinc is required to push copper away and keep levels in check.
Essential fatty acids, especially EPA and DHA, are important in maintaining the integrity of cell walls. If cell walls are deficient in EFA’s, there is more susceptibility to assault from toxins, leaving the cells vulnerable to defects. Toxins include viruses and bacteria, heavy metals (lead, mercury, arsenic, cadmium etc.), and this increased risk is often seen in-utero and shortly after birth. These can create an environment within the body that leads to gastrointestinal, immune, endocrine and central nervous system disruption.
Altered gut flora leads to dysbiosis and leaky gut. Dysbiosis occurs when the bad bacteria within the gut over-run the good bacteria. This then causes the wall of the gut to become damaged (leaky gut), creating an environment where nutrients and pathogens leave the gut and enter into the bloodstream. When this occurs, there may be food intolerance and sensitivity, or allergy-type symptoms. Receptor sites within the gastrointestinal tract and brain are affected by bacterial dysbiosis resulting in both gut and neurological symptoms (as mentioned above).
Diet and lifestyle factors that can affect genes include nutritionally deplete foods such as highly processed and refined foods, artificial colors, flavors and preservatives. Even whole foods that are farmed in mono-cultures and heavily sprayed with toxic chemicals have proven to affect genes. The modern farming techniques see a decline in decomposition of organic matter by bacteria, reduce the nutrient content of food and create an internal environment in the body that is not designed for and cannot process effectively. This can lead to an accumulation of heavy metals and dysfunction of liver detoxification pathways, as well as interrupt hormones.
To put it simply, neurotransmitters NEED amino acids, minerals and vitamins for appropriate and adequate synthesis. An imbalance of these 3 things leads to interruptions and problems in brain chemistry, particularly serotonin, noradrenaline and GABA (calming). Low GABA causes an increase in noradrenaline (stimulating) and this requires balance with zinc and vitamin B6. Noradrenaline is copper dependent and requires a fairly high amount of copper for synthesis (remember that a copper imbalance is often found in autism). Serotonin needs vitamin B6 for synthesis and production.
While I won’t get into serotonin, GABA and noradrenaline here, these neurotransmitters are especially important in healthy gut, brain and hormone function.
In conclusion, the importance of a healthy body and mind is paramount, particularly in pre-conception and post-natal care. Any of the nutrients that are deficient in this life-stage, affect the health and genetic predisposition of our children, and their risk of autism.
I have seen a number of children who display autistic traits later in life and this is primarily due to the heavy intake of processed and refined foods. A few dietary changes may be the key to improving mood and behavior in older children considered to be on the autism spectrum.
Getting to the cause of any underlying health and genetic conditions is especially important in the diagnostic process for autism, and these issues can be addressed nutritionally, both through supplementation and foods, and lifestyle changes to improve regulation and production of neurotransmitters associated with autism.
Families with children who have autism need support on an emotional and nutritional level. It takes a whole lot of work to care for autistic children, and a whole family approach is important. While the children experience severe and debilitating effects, so too does the rest of the family with increased stress and their own health concerns as a result. Please be careful how you ‘label’ a family with a child running through the mall shouting or uncontrollably touching everything in sight. They cannot help it. Shopping malls and ‘busy’ places are highly stimulating to an autistic child, and really upsets their already ‘upset’ delicate balance. Autism is VERY common, and without knowing why that child is acting the way s/he is, we are not to judge them or the family.
Throughout the world, grains are a staple crop. This is due in part to their ease of growing and harvesting. However, grains of various kinds have been grown for centuries in places including Ethiopia, Turkey, North and South America and Asia.
The varying forms of grains each have their own unique health benefits, however, an over-consumption has led to an increase in various health conditions from gastrointestinal disorders to mood and behavioral conditions. This is also attributed to the genetic modification of the grain crops either through hybridization or the abundant use of toxins (herbicides, pesticides and fungicides).
If you are considering going ‘grain-free’, it is also important to remember to exclude meat and dairy products fed a modern diet of grains, and choose grass-fed, pastured animals and animal products.
What are grains?
Grains include foods such as:
Foods considered ‘pseudo’ grains are
Wheat is one of the largest grain crops in the world, with a number of species. These different species are used to make grain products including pasta, semolina and farro. Typical wheat species include
Farro is made from either einkorn, emmer or spelt (or a combination). Bulghur and pasta is made from durum wheat.
Common wheat is primarily used in the manufacture of bread and bakery-based products.
Gluten-free grains can be difficult to decipher from all other grains that contain gluten. Some great ‘gluten-free’ grain choices are buckwheat, corn, millet, quinoa, rice, sorghum, teff, wild rice and amaranth.
Grains that contain gluten by nature include barley, oats, rye, wheat (all species), kamut, spelt, triticale. Triticale is a genetically modified grain consisting of rye and wheat.
Today, many people eat a diet that is grain free, which is excellent, and they also tend to sacrifice foods commonly associated with grains, like legumes and nuts.
Legumes and nuts, much like whole grains are important in health and wellness but are mistaken in their association with grains. When eliminating grains from the diet, legumes and nuts are an excellent replacement.
Legumes include
The types of beans available is enormous and include black, pinto, green, adzuki, edamame, soy, lima, fava (broad), canneillini, borlotti, kidney, anasazi, butter, chickpeas, calico, mung and navy.
Peas include snow, sugar, snap, green, split and black-eyed.
Nuts are an excellent replacement for grains and include walnuts, almonds, cashews, hazelnuts, pine nuts, Brazil, pecans and macadamias.
It is good to know that peanuts are legumes.
What’s the difference between nuts and legumes?
Nuts typically have one ‘seed’ within a shell or pod, while legumes consist of multiple seeds within their pod or shell (that’s why peanuts are a legume as they often contain 2 seeds in one shell).
Today’s modern, fast-paced life has seen an increase in the incidence of food allergy and intolerance and metabolic diseases, which can be attributed to highly-processed foods with excess amounts of highly refined grains and sugars.
If you are considering reducing or eliminating grains, also consider what you can use to replace them with, assuming you have no underlying health concerns.
While many people struggle with digestion of grains, sprouted grains and legumes can be beneficial as they are already partially digested and the nutrients contained within them are more bio-available. Always speak with your natural health care provider before undertaking any diet and lifestyle changes.
