Six things that can happen to your body when you start a keto diet

Ketosis is a metabolic state in which fat is metabolised to produce ketone bodies, which provide energy rather than glucose. Our bodies’ preferred fuel source is glucose, which is largely consumed in the diet in the form of carbohydrates. Once we take carbs out of the diet, your body has to look elsewhere for fuel so it will break down fat to produce ketone bodies or ketones for fuel.

What happens to the body when you are in a ketogenic state?
The first few days of following a ketogenic diet are not much fun as your body is still looking for carbohydrates to burn. You may be hungry, low in energy, a bit irritable, more likely to get sick and you might not be able to train at your peak.

You will be less hungry
Once you’re in ketosis, your appetite is reduced. A high protein intake has a higher satiety effect; we see changes in levels of appetite control hormones and the ketone bodies themselves have a direct appetite suppressant action.

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Your breath might smell
One of the by-products of the breakdown of ketones is acetone. Acetone is exhaled through the lungs, thus making your breath smell a little. Aside from the need to use breath mints, this is not harmful and is a sure-fire sign that your body is in ketosis.

You might have constipation
Many high-fibre foods are excluded on a ketogenic diet, so a common complaint from followers is they can get bound up. It is possible to consume enough fibre from non-starchy vegies or you may need to take a fibre supplement.

You’ll lose weight
Although it seems counter-intuitive to be eating more fat and losing weight, now that your body is burning body fat as its main fuel source, you can lose weight very quickly. In addition, your appetite is suppressed so you’re less likely to overeat or go back for seconds.

You’ll get control of your blood sugar levels and your insulin levels drop
On a ketogenic diet, you’ll limit the spikes in blood sugars that come with frequent carbohydrate and sugar intake. As a result, your body doesn’t need to produce as much insulin. Low insulin levels mean your body is better able to break down fat to be used as fuel.

Increased energy
Now that you are using fat as fuel, you are not short of an energy supply and no longer relying on your dietary intake as your main source of energy.

At Be Fit Food, our meals will induce a state of mild nutritional ketosis. This means you will get the fat burning benefits without the extreme keto side effects. We recommend 50-70g of carbs per day, which is in line with the CSIRO low carb diet philosophy. Contact our team of Dietitians at [email protected] for more information or phone 1300 263 257.

Kate Save is an accredited practising dietitian, exercise physiologist and co-director of Be Fit Food in Mornington. For more info go to befitfood.com.au or phone 1300 2 MEALS (63257)

Specialised rehabilitation after a stroke

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Every nine minutes in Australia, someone will have a stroke. Optimum recovery has been linked to accessing specialised neurological or stroke-specific rehabilitation.

St John of God Frankston Rehabilitation Hospital offers rehabilitation to people who have suffered a stroke or other neurological condition. Its neurological team includes a rehabilitation physician, physiotherapist, occupational therapist, speech therapist, dietitian, social worker and pastoral carer. Physiotherapists will work with you to improve your walking, movement, strength, balance and sensory impairments.  The therapy will aim to return you to as normal function as achievable, including a focus on returning to everyday activity.

Occupational therapists focus on functional goals and can work with you to improve management of daily activities, including personal, household or community tasks. They have a fully equipped kitchen and occupational therapy gym, and offer art therapy, cognitive therapy, therapeutic groups, and programs to help you return to work and resume driving.

Speech pathologists help manage language problems, articulation issues, cognitive communication, social communication and swallowing problems. They can also prescribe alternative communication devices.

Dietitians can help ensure patients are meeting their nutritional requirements, while social workers provide advice regarding services and support to patients and their families. They provide counselling and therapy related to diagnosis, trauma or illness, grief, loss and bereavement, co-ordination of services and advance care planning

The pastoral services team look after your emotional, spiritual or religious well-being and beliefs and are available to you regardless of your culture, faith and spiritual belief.

St John of God Frankston Rehabilitation Hospital takes pride in providing excellence in care and specialised stroke and neurological rehabilitation. It believes care should be holistic and patient-centred. For more information about its facilities, services or programs, call 9788 3333.

 

ST JOHN OF GOD FRANKSTON REHABILITATION HOSPITAL

A: 255-265 Cranbourne Rd, Frankston

T: 9788 3333

 

How to achieve a fit mind

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hap·py
ˈhapē/  adjective 1. feeling or showing pleasure or contentment.

Hi, my name is Nick Sutherland, mental health advocate and practitioner, and I’m also the founder of MyndFit.

Having been medically discharged with anxiety and depression after being a reconnaissance soldier in the Army, I spent the next eight years spiralling down towards rock bottom as my mental health continued to deteriorate.

Once I rebuilt a much more emotionally stronger, healthier and sustainable version of myself, I decided to go and study psychotherapy so I could be in a position to help others come out of their rock bottom or, even better, to prevent them from going there at all.

I ran State of Mind Health for nine years until at the end of last year I decided to change my business model and relaunched as MyndFit. As much as I loved helping people recover from emotional trauma, I decided I wanted to “prevent instead of cure” and teach people the tools and resources needed to develop and maintain positive mental health.

Using my own experience as well as working with so many people over the past nine years, I noticed a pattern where if these certain five fundamental core things weren’t in order then it caused a lot of surface level problems.

With that in mind, I set about creating a program to set people up to succeed at being sustainably happy, identifying the “red flags” which were the actual cause of their problems and changing the cause to change the effect. And it worked.

Clients started understanding that happiness is a by-product of them doing certain things — controlling the controllables, responding instead of reacting, being compassionate instead of judgemental … all things and more which prior to working with me they simply didn’t know how to do.

Each issue either myself or my colleague Amanda will be writing about cases we work with on a day-to-day basis which will in turn highlight the things you can do differently in order to feel more at peace, content and in control.

Next issue I will discuss what a client “Emily” thought were her problems and how instead of needing X, Y & Z to happen in order to be happy, she soon learnt she could have A, B & C in place which made her inherently happy rather than Band-Aid happy.

If you have anything you're struggling with and would like us to write about how we would help you, please feel free to email [email protected] and we will do our best to give you some guidance.

Thanks for reading!

NICK SUTHERLAND

MYNDFIT

A: 15 Yuilles Rd, Mornington

T:  0448 339 662

W: myndfit.com.au

Fb Ig Ln @myndfitprogram

Nutrition myth-busting By Kate Save

Do you feel confused about everything you read when it comes to nutrition and what to eat?  Or even more confused when it comes to weight loss? Well, I’m here to teach you how to decipher the truth.

 

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1)     CREDENTIALS — First, look at the credentials of the author. Are they an accredited practising dietitian? An accredited practising dietitian studies nutrition for a minimum of 4½ years, and this also includes clinical training and placement in hospitals to understand how food interacts with our bodies on a physiological level.  Basically, they should be able to tell you how food will affect your overall health, specifically any medical conditions and medication interactions if relevant. 

2)     EXPERIENCE — I do not want to discredit other nutrition health professionals who are not dietitians or to put all dietitians up on a pedestal either. As we all know, there are poor, average and excellent practitioners in every field. Therefore it is also important to consider not only what they studied or what degrees they hold but also how many years of experience they have.  Experience is essential in nutrition to understand how different individuals react to different nutritional therapy as a ‘one size fits all’ approach should never be taken. Rather, advice should be always tailored to the individual.

3)     BALANCE — Aside from establishing qualifications and experience, the last way to assess the integrity of the nutrition information provided is to ensure that the advice isn’t too radical in that it cuts out complete food groups or recommends synthetic supplements in the place of real food.  Our bodies are living beings and they seek a range of different foods to extract the important vitamins and minerals they need every day. 

 

If anyone reading this article is questioning why I am advocating Be Fit Food as a health professional (accredited practising dietitian, exercise physiologist and diabetes educator), it is honestly because I believe that our ‘real food’ approach to weight loss and healthy eating is an honest reflection of what a healthy and balanced diet should look like.  Be Fit Food is my own home recipes with four to 12 vegetables in every meal, no added sugar, low carb, optimal protein levels and suitable for anyone seeking the convenience of home-delivered meals. Just build your own program with more or less meals and snacks per day to suit your own health and weight loss goals.

 

Kate Save is an accredited practising dietitian, exercise physiologist and co-director of Be Fit Food in Mornington. For more info go to befitfood.com.au or phone 1300 2 MEALS (63257)

Kick-start your weight loss in just seven days By Kate Save

Before you start thinking about using any variety of detox diets, juice cleanses, cabbage soup diets or grapefruit diets, think again.  These diets are all short-term solutions for a long-term problem, which means they will not result in the best long-term outcome for your weight or your overall health.  What you need to do to lose weight safely and effectively is to re-set your metabolism. 

A metabolism re-set can be done in as little as seven days by carefully selecting only the essential macro and micro-nutrients your body needs to assist it to clear the liver and bloodstream from the ‘unnecessary clutter’ that occurs after extended periods of poor dietary habits, excess alcohol or insufficient physical activity.  This can be done under the careful guidance of an accredited practicing dietitian (healthandnutrition.com.au). 

Your body is a machine and every day it requires essential vitamins and minerals to function optimally. Think about an old car — how do you clean it out and get it working well again?

 

·      Let’s start by taking it for a run (or a walk, or just stand up and move around).

·      Secondly, you would change the oil (or in our case, ditch the oil completely).

·      Thirdly, replace the water (around 30-40ml of water per kilogram of body weight per day, which converts to around two to three litres per day).

·      And last, top up with some premium fuel (a highly plant-based diet with adequate lean protein and essential fatty acids). 

 

At Be Fit Food we specialise in rapid weight loss and have created the Be Rapid program as a metabolism re-set for those people who struggle to lose weight.  The Be Rapid program is a safe and effective way to lose around 2-4kg per week.  Our meals contain no added sugar, are low in sodium as well as low in carbs and contain adequate protein along with a minimum of four to 12 vegetables per serve to ensure customers stay well-nourished during weight loss.  We employ a team of dietitians and nutritionists who are available six days per week to provide free personalised dietary advice either in store at Be Fit Food Mornington (49b Mornington-Tyabb Rd), over the phone (1300 2 MEALS) or on email at [email protected]

Most importantly for people who are worried about feeling hungry during weight loss, look no further because Be Fit Food’s Be Rapid program induces a state of mild nutritional ketosis (fat-burning state), which suppresses the appetite at a brain level after the first two to four days and also forces the body to burn its own body fat as an energy source rather than worrying about burning off excess carbs and fats consumed in the typical western diet.  Be Fit Food also provides you with a list of “Allowed Extras’’ which you can eat additional to the three meals and one snack provided daily to ensure you feel satisfied all day long. 

Mention this advertisement in store or place an order online for $20 off your first order “MPMAY’2018” before June 30 at befitfood.com.au

 

 

 

Free expo on mental illness and the NDIS

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One in five Australians will experience a mental illness at some stage of their life, but finding out about the support services available to them can often prove difficult. That’s where the Frankston/Peninsula Mental Health Expo 2018 can help.

First held in 2015, this free annual community expo is an invaluable source of information about all aspects of mental health. The number of people attending has more than doubled in the past three years, and its value is reflected in their comments: “Wonderful support and opportunity to acquire help needed for all”; “It is often difficult to seek or accept help.  This is an excellent, warm & friendly forum to do so”; “I found there were a number of services out there that I did not know about”; “Inspiring, courageous, beautifully presented”.

The effects of mental illness such as depression, anxiety or substance abuse disorders can have an impact on all areas of a person’s life, from employment to relationships to everyday functioning. Including families and carers in the “recovery” process - in decisions and actions regarding planning, setting goals, treatment methods and so on - generally produces a better, longer term outcome for people with mental illness. The expo will give them appropriate information about support services that might be helpful to their needs and situation.

The expo will also answer all your questions regarding the NDIS - what it is, whether you’re eligible, and how you can apply.

The expo is on Friday, April 20, from 10am-2pm at Hastings Community Hub, 1973 Frankston-Flinders Rd, Hastings. The free entry includes food and giveaways.

 

Balance and flow with Rising Moon

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Tai chi is the most widely practised martial art in the world, its popularity stemming from its many benefits, some of which include improved muscle strength, balance, flexibility and co-ordination.  Studies have also shown that practising tai chi can lower blood pressure, while it promotes effective breathing and a diverse range of movement.  Apart from these physical benefits, tai chi can also improve cognitive function, sleep patterns and social interaction with others.

The soft, circular movements of tai chi strengthen all parts of the body.  The slow, deep breathing stimulates energy flow and promotes focus and stillness.  Everyday living becomes less problematic and a sense of balance and acceptance slowly develops to encompass all aspects of daily life.

The largest tai chi school on the Peninsula, Rising Moon Tai Chi, runs a variety of classes in Mount Martha, Mornington, Moorooduc and Merricks, suitable for those just beginning their tai chi journey through to the more experienced tai chi practitioner.  Classes include Tai Chi for Arthritis, Beijing 24, Qigong and Shibashi, 32 Sword and Tai Chi for Cognitive Function. Each class focuses on the physical and cognitive benefits of this ancient form of exercise.  Classes are highly individual, and they are suited to all levels of ability and experience. 

It is never too late to start learning tai chi and one is never too old.  New students are always welcome. There is a strong sense of camaraderie within each class and all students enjoy learning in a productive and stress-free environment.

 

RISING MOON TAI CHI

Mount Martha

M: 0418 566 216

W: risingmoontaichi.net

 

Transforming Fat to Thin!

There has been lots of discussion around the role of gut bacteria (aka the microbiome) in weight management along with immunity and the development of chronic diseases such as obesity, diabetes, cardiovascular disease and even certain cancers.  So how do you nourish your gut to grow good gut bugs?

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Include pre-biotic foods daily – pre-biotic foods include those with loads of dietary fibre and specifically onion, garlic, leeks, asparagus, oats, barley, apples, cocoa, flax seeds and bananas.  Pre-biotic foods encourage the growth of a healthy gut microbiome. 

Avoid antibiotics unless essential (under the guidance of your GP) – in the past, antibiotics were used more freely in the treatment/management of many infections given their risk was presumed to be low but unfortunately now it is believed that antibiotic treatment in childhood and adolescence can result in permanent damage to the gut microbiome. 

Variety is key – choosing a diet with a wide variety of plant-based foods is the most important thing you can do to increase the diversity of the gut microbiome.  These good gut bacteria are essential for the production of vitamin K and also short-chain fatty acids which nourish our colon cells and can reduce the risk of certain cancers. 

At Be Fit Food, we will never compromise on the ingredients in our food and we believe it is essential to have as many plant-based foods in your diet as possible each day.  We include a minimum of four to 12 vegetables in every meal to ensure your gut bacteria is well nourished and flourishes to increase the chance of successful, long-term weight management. Use the code ‘microbiome20’ in-store or online for $20 off your next order (expires May 1). 

 

Kate Save is an accredited practising dietitian, exercise physiologist and co-director of Be Fit Food in Mornington. For more info go to befitfood.com.au or phone 1300 2 MEALS (1300 263 257)

 

Feminine, fun and fabulous

 Photographer: @vladsavinphotography; model: @paigeyroyal; hair and makeup: @josiehanuska

Photographer: @vladsavinphotography; model: @paigeyroyal; hair and makeup: @josiehanuska

Tess Dempster already had an impressive resume in fashion before starting her own fashion label, Tess Alexandra, at 25. This Peninsula resident studied Bachelor of Fashion and Graphic Design at the Australian Academy of Design and interned for many local and international designers and stylists in Melbourne while she was studying. She also worked as a design assistant for a prominent Australian fashion company for three years, during which she got to travel to LA and London and work closely alongside the creative director, and her garments have featured in multiple runway shows and events and were showcased at last month’s premium fashion trade event, the Melbourne Retail Festival.

Tess launched Tess Alexandra in 2017, her signature designs encapsulating sensibility and sophistication and specialising predominantly in event playsuits and jumpsuits. In that short time, Tess Alexandra has become known for combining elements of sophisticated playfulness, innovation and elegance using unique detailing, exquisite craftsmanship and textured fabrications, with a touch of surrealism that comes from Tess’s belief in the beauty of the female form. 

Remaining uniquely feminine, Tess Alexandra focuses on merging both classic and modern shapes with intricate detailing. Experimenting with fabric techniques has resulted in the creation of a harmonious juxtaposition, with Tess being heavily inspired by the beauty in building textures from fabric. 

Tess Alexandra offers a full range of women’s ready to wear and made to order pieces. Tess brings an understanding and appreciation to women’s wear with her passion and aspiration toward blending art and design that defines her personal sense of style.

So what can we expect next from this innovative and highly regarded young designer? “A completely new look inspired by my own representation of the latest overseas trends; some very exciting new shapes, introducing a mix of new colours and internationally sourced fabrications.”

We can’t wait!

 

TESS ALEXANDRA

E: [email protected]

W: tessalexandradesigns.com.au

FB: @tessalexandradesigns 

 

Natural perfumes versus synthetics

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Natural perfumes are a whole different ballgame to synthetic fragrances - they are much more subtle. As one perfumist wrote:  “You are interacting with the soul of the plant.”

Natural perfumes take a bit of getting used to if you are used to mainstream perfumes, which are much stronger smelling and last all day. Kis My Body suggests applying Kis perfume every four hours, which is why they come in good quality and very portable glass bottles.

Some perfumes contain synthetic fixatives that are very bad for your health, and that’s another reason why the lasting power of natural perfumes will always be less than the mainstream perfumes. One Kis customer bought both the 50ml spray perfume as well as the rollerball perfume oil and uses the rollerball to top up during the day.

The lasting power of the natural perfumes also varies greatly among individuals, depending on your skin type and other factors, but it will nearly always be less than mainstream perfumes. 

So as a consumer you may need to adjust your expectations if you are going down the healthy route of natural perfumes. You may have to apply your perfume more frequently, which is a pleasure and a natural pick-me-up because Kis perfumes use organic essential oils.

 

KIS MY BODY
T: 9787 8825

 

Spreading the love on Valentine’s Day

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There are a number of views that people have about Valentine’s Day.  Some believe it is a day to spoil their significant other, some pretend it does not exist and some are reminded of lost loves and the fact that they may not have anyone to share the day with. To that end, Just Better Care is urging people to think of Valentine’s Day as a day not only to appreciate your loved ones but also a day to reach out to others who may not have anyone on this day, with the aim of reducing social isolation.

Social isolation is a major issue for older people living on the Mornington Peninsula.  Many people don’t know that social isolation and loneliness can have a number of detrimental effects on an individual’s health, including depression and decreased mobility. Just Better Care Mornington has services that are able to support people in their own homes to access the community and get back to doing the things that they enjoy.

This Valentine’s Day, why not do something a little different and purchase a Just Better Care Gift Voucher and give the gift of time to a friend or family member.  Call today for more information on 5972 1860.

 

JUST BETTER CARE

A: Level 1, Suite 2, 346 Main St Mornington

T: 5972 1860

W: justbettercare.com

 

The power of the peel

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The team of expert therapists at Mt Eliza Beauty Therapy are continually sourcing treatments and products to stay up to date with evolving skin care, and are excited to introduce their new range of Mesoestetic Facial Peels.

A good peel can yield dramatic results and give your skincare a real boost. Mesoestetic Facial Peels are the powerhouse of all anti-ageing treatments and are an effective way to create a superficial change within the epidermis. 

Mt Eliza Beauty Therapy has a full range of Mesoestetic Facial Peels which can be tailored to   individual skin types to maximise results. With minimal down-time, the Mesopeel range goes a long way to achieving noticeable and immediate results by smoothing and brightening the skin. Available as a stand-alone peel or a Medi-spa facial upgrade, Mesoestetic Facial Peels achieve great results.

Call the team at Mt Eliza Beauty Therapy for an appointment today on 9775 4785.

 

MT ELIZA BEAUTY THERAPY

A: 32A Mt Eliza Way, Mount Eliza

T: 9775 4785

Mornington welcomes a familiar face

Dr Janine Ritchie has returned to the Mornington Peninsula and is now practising at Peninsula Sports & Spinal Rehabilitation in Mornington and Frankston Family Chiropractic in Frankston.

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Janine spent most of the previous decade working in Mornington and Mount Eliza before moving to South Australia for a few years, so many Peninsula residents will be familiar with the high level of skill and experience she brings to each practice.

Janine completed her science degree in the 1990s and worked as a microbiologist in the food industry and as a research assistant in the Walter & Eliza Hall Institute of Medical Research’s auto-immunity and transplantation department.  She then decided to turn her hand to healing and completed her Masters of Chiropractic.

Drawing on her wide-ranging experience, Janine focuses on gentle, low-force techniques to improve the function of the nervous system and help you achieve greater health.  She also uses low-level (cold) laser therapy to relieve pain and reduce inflammation caused by damaged tissue. 

Janine says she loves the diversity that comes from working in a family practice, so whatever your age or walk of life, make an appointment to see her at Peninsula Sports & Spinal Rehabilitation on 5973 4039 or Frankston Family Chiropractic on 9783 9980.

 

PENINSULA SPORTS & SPINAL REHABILITATION

A: 4 Bruce St, Mornington

T: 5973 4039

FB: facebook.com/pg/Peninsula-Sports-Spinal-Rehabilitation

FRANKSTON FAMILY CHIROPRACTIC

A: 62 Cranbourne Rd, Frankston

T: 9783 9980

W: frankstonfamilychiro.com.au

 

For purely beautiful skin

Offering a new standard in skin rejuvenation, Skinastute is at the forefront of aesthetic medical treatments and clinic only premium skincare.

Skinastute’s team of expert clinicians tailor treatments to your specific needs using the latest technologies to achieve long lasting, natural looking results.

Suzannah Mason is the clinic’s director and nurse with more than 25 years’ practice in aesthetic treatments. By using a holistic total face approach this ensures the client has a remarkable and balanced result.

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Skinastute offers a comprehensive treatment menu including medical grade peels, IPL and RF skin tightening, Regen PRP, dermal fillers and anti-wrinkle injections, bio-stimulatory collagen treatments and ThermiVa – a revolutionary non-surgical treatment to tighten internal and external vaginal tissue and correct vaginal dryness and urinary stress incontinence.

Skinastute is set in an ideal seaside location on Point Nepean Rd in Rosebud. To view the extensive range of treatments available, visit the clinic’s website or call to speak with one of the friendly staff.

SKINASTUTE

A: Suite 1, 1001 Point Nepean Road Rosebud

T: 5982 0610

W: skinastute.com.au