 Post by Emily White
For as long as I can remember the words ‘slip, slop, slap’ have been gospel. Whenever you step out into the sun it is hard not to think about skin cancer and thereby the importance of covering up. However scientists are now suggesting that we have taken this a bit too far with a lot of people suffering from a Vitamin D deficiency- without even knowing!  By Emily White
Nowadays it seems like everywhere you look a new diet is being touted as the best one for you. This can be confusing as you have so much contrasting information presented to you, it can make the decision on what you should eat, overwhelming. You have one friend who has started LCHF and dropped 10kgs effortlessly and you have another friend who has gone vegan and has never felt better, yet the thought of removing meat or carbohydrates from your diet makes you want to weep into your roast chicken sandwich. So what is the perfect diet for everyone?  Why did you choose HPN?
Being Canadian, a triathlete, and an avid traveler, after befriending a Kiwi exchange student in uni who highly praised HPN, I looked deeper into the progressive and organic knowledge base that stemmed from the curriculum and was drawn to it deeply. The feedback was straight up; the foundation upon which teachings stemmed were simple and interesting, and I felt like it was a calling for me to learn more so that I can help others with their health awareness for living the best life. Would you recommend the HPN course to others? Why/ Why not? Absolutely: efficient learning, incredibly supportive (I met initially with Cliff prior to taking the course, who encouraged any and every form of involvement, allowing an internship while I study with HPN, and I continued while traveling, and finished online in Canada - feeling like I was part of the community all the while!), well-designed curriculum, stress-free learning style accommodating all styles of learning via different media platforms, and also straight-up FUN! Describe your ultimate day off Waking up early (love the morning hours), nourishing my body with a good light meal, going for a sunrise run along some water and rugged trail, alone or with some buds. A nice water-hop afterwards (this is my favourite thing ever...intheskinny!), some stretching, wholesome food; a BBQ-pot luck, journaling, meditating, yoga, laughter, wine, bonfire, good people, soul music and dancing. What's next for you in the nutrition and health field? I want to learn about doing less: to go back to the roots of nourishment through simplicity and how to cultivate the inner voice of intuition for fuelling all aspect of the human being; mind-body-soul. The new nutrition research is fascinating, but I feel like the over-complication of info is a trend and although it tickles my interest, I want to help people with finding their inner knowledge to guide them towards finding a healthy, individually-suited diet & lifestyle. Mindfulness and eating is my direction of interest. What is your favourite way to nourish your body and what is your biggest food weakness? Honestly, real food, and the acceptance of my body's voice in cravings which are never constant; sometimes smoothies, sometimes chewing on chia, sometimes a steak, and sometimes tempeh (nonGMO...). My biggest weakness is in silencing my inner voice, my biggest strengths lay in times when I can hear it. What does your weekly fitness routine consist of? I am cutting back at them moment from my training as a Triathlete, and am healing from Hypothalamic Amenorrhea (which I hope to help others with in the future), and so my Triathlon training has me doing 5 road cycling rides a week, and 2 moderate cardio days paired with weight training days. I do abdominal core strength daily, and stretch. Yoga is integrated in everyday, be it through asanas or breathwork. As I recover, I am getting stronger, with direction towards trail and road running races, I like the 10-15km distance. Favourite piece of nutritional advice? Eat real food, not too much, mostly plants. Do you have a website we can share? www.orendawellness.com  Post by Emily White
With winter well and truly here it seems people are getting struck down with the flu left right and centre. The best way to avoid getting sick this winter is by supporting your immune system and there are many ways this can be done through a healthy diet/lifestyle.  Why did you choose HPN?
I was looking for a course that wasn't traditional low fat nutrition. HPN seemed to have a very balanced and refreshing approach to nutrition. Would you recommend the HPN course to others? Why/ Why not? Yes, it provides a solid knowledge base and practical application. Describe your ultimate day off In a tent on an island, fishing, diving and hanging out with my husband and kids. That or digging in the garden. What's next for you in the nutrition and health field? Offering my services as a nutrition coach + I have a real passion for teaching kids about food and nutrition. What is your favourite way to nourish your body and what is your biggest food weakness? Being active and eating natural whole foods. Biggest weaknesses are coffee and chocolate! What does your weekly fitness routine consist of? I have just started running again - trying to get in 4-5 runs a week, some short and some a bit longer at the moment to build a bit of a base and hopefully avoid injury!! Favourite piece of nutritional advice? Just Eat REAL Food!  Why did you choose HPN?
After completing my Diploma in Nutritional Science, I felt like I still had more learning to do. When I came across HPN and what it had to offer I was super excited to be able to continue on my path of study. It offered what was most important to me, holistic nutrition. The industry experience and knowledge that the HPN staff have is also another huge bonus. Im looking forward to working on the next phase of learning through HPN. Would you recommend the HPN course to others? Why/ Why not? I do recommend HPN! For anyone who has a passion for Nutrition, and for my colleagues or are already Clinical Nutritionists, I recommend that they try HPN not only for the learning but the support network it offers which to me has been valuable in the day to day running of my own clinic. Describe your ultimate day off My ultimate day off involves a long walk in the port hills of Christchurch. I love getting to the top and sitting and looking over this amazing city I call home. What's next for you in the nutrition and health field? I want to continue learning through HPN. Im slowly growing my clinical practice at a pace that works in with my family. What is your favourite way to nourish your body and what is your biggest food weakness? My biggest food weakness is dark chocolate!!!! My favourite way to nourish my body is by making a huge salad with avo, chicken, and home made coriander dressing. I could eat this everyday if I could. What does your weekly fitness routine consist of? Walking or cycling. When I can....or running after my two kids if you can call that fitness.... Favourite piece of nutritional advice? Make small but sustainable changes....master one small change and then you can build on that with more confidence. You can find out more about Claudia and the work she does here  Post by Emily White
The consumption of ‘heart healthy’ vegetable and seed oil has increased drastically over the past few decades. People have shunned natural fat sources such as butter and lard in favour of these oils that are produced in something that looks more like a meth lab than your grandmas kitchen. So why is everyone telling us that these oils are good for us if they aren’t? The main reason- they are cheap as dirt to produce.  Why did you choose HPN?
Great prospective on nutrition for all aspects of humans Would you recommend the HPN course to others? Why/ Why not? Highly recommend for the ease of studying at a pace that works for anybody! Describe your ultimate day off Chill out with my fiancé and puppy doing what keeps us busy! Bush walks, beach walks - bliss. What's next for you in the nutrition and health field? Embracing the knowledge I have learnt to help already existing clients through Personal Training. Allowing all to understand what and how is the best for health! What is your favourite way to nourish your body and what is your biggest food weakness? Biggest food weakness - Pizza and hot chips - yup I just can't say no. Nourishing my body - smoothies as you can choose a flavour and fill it with goodness! What does your weekly fitness routine consist of? Crossfit 3-4 times a week with as many walks as possible to get my puppy outdoors = great for both of us! Favourite piece of nutritional advice? 'Nourish your body' Contact Elyse here  Post by Emily White
Whilst the term 'reactive oxygen species' might seem confusing and daunting it is actually quite easy to understand. Humans are aerobic organisms; this means that we use little organelles called mitochondria in order to provide energy to all of our cells. Within the mitochondria a process takes place called respiration (1).  Why did you choose HPN?
I love the philosophy of a holistic approach where food comes first. It's not just the food we eat but our lifestyle that also affects our health and performance in day to day life. I adored the fact that each individual's metabolic map is so vastly different, so applying carbs appropriately very much resonated with me, in accordance to the individual's goal. I'm a fan of eating Whole Foods to fuel my life and my CrossFit performance went through the roof, as did my sleep and energy levels. I simply wanted to help others achieve what I did and HPN's course provided that next step Would you recommend the HPN course to others? Why/ Why not? Because it's affordable, can be done in your own time in easy to manage modules. The webinars and learnings are super valuable too. It provided a great cross section to apply to my clients and understand just what they need to progress Describe your ultimate day off A slow morning to read/meditate.. Leisurely brunch by the ocean followed by a walk with a girlfriend to walk it off.. A CrossFit session then an afternoon with my partner in nature followed by dinner and red wine with an early night What's next for you in the nutrition and health field? Food and Psychology. Getting an understanding as to why people find it hard to stick with eating healthy foods. I'm just about to make the move to Melbourne and ready to take my business Dani Vitality to the next level and work for myself full time What is your favourite way to nourish your body and what is your biggest food weakness? I adore my protein breakfast smoothie because coconut cream and peanut butter feature! My biggest food weakness is a glorious cheese and antipasto platter *heart eyes emoji* What does your weekly fitness routine consist of? CrossFit 3-4 times per week then an HIIT style gym session. I also love a walk on the beach which is more therapy than fitness but I'm in active wear so I figure that counts! Favourite piece of nutritional advice? Eat when you're hungry and listen to what your body is calling out for. When you struggle to make healthy choices, ask what your body and goals need to be fueled and to feel good Visit Dani's website to find out more  Article by Emily White
If you go to the gym, I have no doubt you will have heard about nutrient timing. Rushing for that scoop of protein as soon as you have finished your workout? Then you are practicing nutrient timing. To put it simply, nutrient timing is eating certain macronutrients at certain times in specific amounts in order to achieve specific goals. Protein and carbohydrates immediately post workout is a popular one, as is the belief that you shouldn’t eat carbohydrates after dark. But is there actually any science behind this?  Article by Emily White
I recently read a fantastic article by James Krieger which has spurred me to write this post. It is titled ‘No, you’re not addicted to sugar’ and is a great read. You can read this article here where it goes deep into the reasons why sugar is not addictive. Historically as a society, we are great at attributing the obesity epidemic to one variable. There was fat in the 80’s, carbohydrates in the 90’s (and again now), and sugar more recently. We believe that by isolating and removing one group, we will ‘cure’ obesity. However, this is simply not the case. None of these interventions have curbed obesity at a population level. For example, a recent paper showed that when the Australian population made a significant reduction in its sugar consumption, there was no effect or reduction in obesity. I am not saying that sugar is not harmful in large quantities, I am simply saying it is not addictive.  Post by Emily White
Refined sugar is bad for you. Fact. There is no debate there. So when people are looking for a healthier alternative to sweeten their food, stevia appears to be a good option. It has become increasingly popular over the last few years and recently even Coco-Cola has jumped on the bandwagon. Now, I am not condoning Coke in any way, shape or form however you know that when Coca-Cola is doing it, it is a fad that is here to stay. So is Stevia all it is cracked up to be?  Post by Emily White
When I first heard the words ‘intermittent fasting’, I panicked. ‘Hangry’ is a real life condition that I suffer from terribly as most of my family and friends could confirm. So why on earth would anyone voluntarily fast? Fasting is not actually just the latest ‘fad’ and has in fact been around for thousands of years. Whether conducted on purpose or not (our ancestors didn’t exactly have a supermarket down the road), for many people the body appears to thrive in this environment. The simplest and most sustainable form of fasting is the 16/8 method. This is where you only eat for an eight-hour window (say 12pm to 8pm) and fast for the remaining 16. This means that around half of your fasting is conducted while you are sleeping and it literally just means that you may be skipping breakfast.  By Amy Lynn, BNatMed
Overeating is a global concern and an ongoing phenomenon, which has caused researchers to investigate the impact it has on society, the medical community and the individual body (1). Within the last decade alone, we have seen diseases such as diabetes, cardiovascular disorders, high cholesterol, obesity, kidney failure, metabolic disruption and colon cancers skyrocket due to the increasing food intake the western world, in particular, have been consuming (2, 3). Several studies prove over eating is an epidemic and needs ongoing guidance to educate the populous how to consciously decrease meal portions. As the awareness grows and education around food consumption expands, a more balanced and healthy lifestyle grows worldwide (4). However, there is a flip side with nutrition and food intake, which many people and medical industries overlook. What happens when we under eat? Causes of GI distress during endurance events and nutritional approaches to help mitigate these15/3/2017  By Paul Cadman- Grad.Cert.HPN candidate
In brief: Endurance athletes regularly suffer from GI distress during endurance events. (1) This article will discuss the nutritional causes and focus on strategies to help mitigate these. GI distress is a highly individualised problem that many endurance athletes face when training and racing. (2) To maintain high levels of performance during endurance events, especially those of longer duration and higher intensity there is generally a need for significant volumes of fuel in the form of carbohydrate (CHO) and fluid. (3, 4) These requirements are in many instances the very cause of GI distress. Nutritional factors that promote GI distress usually result from strategies aimed at providing the necessary CHO and fluid to ensure a high level of performance. By implementing these strategies athletes can ingest large, highly concentrated volumes of CHO and inappropriate quantities of fluid which can slow Gastric Emptying (GE) and ultimately lead to GI distress. (5) Symptoms can be alleviated by executing specific individualised nutrition and hydration strategies. (6) As with many other nutritional issues, individual trialling is the best way to identify effective solutions. (7)  Post by Cliff Harvey
I posted a few weeks back about my experiments with exogenous ketones compared to MCT and coconut oil, and comparisons between different dose protocols (e.g. Keto+MCT, Keto+MCT+protein) [HERE]. And also a look at how (my) blood ketone levels responded to the way I habitually eat, which is to be low-carb, high protein, high fat during the day, and higher carb at night (some people call this Carb Backloading). [HERE] So, a few people have asked what happens over the day when you have exogenous ketones in the morning, and follow this type of plan.... Always happy to oblige with a bit of N=1 self-experimentation I have sporadically charted BOHB results throughout they day when having either a sachet of Keto//OS in the morning OR a 1/2 sachet of Keto//OS with 1 x Tbsp. of MCT oil (XCT by BulletProof) in conjunction with Carb-Backloading.  I have always been interested in what my blood ketone levels would be in my habitual state of eating. I have eaten 'keto' at various stages through the last twenty years, mainly as an experiment, and sometimes for long periods (months or even years at a time).
I haven't been particularly 'strict' though because I get bored... Overall I'm still pretty low carb in general. One of the reasons I typically eat low carb during the day is that it allows me to eat more carbs at night! This is something I've been doing for many, many years. Nowadays people call it carb-backloading...I always called it having my cake and eating it too! What I hadn't ever done previosuly is measure what this eating style meant in keto terms. And so, for six days I charted my morning (awakening, fasted) serum betahydroxybutyrate (BOHB) levels, and tested again in the evening, before my main meal (dinner).  By Cliff Harvey
So, most of my readers know that I'm into hacking and self-experimentation AND that I've been involved in low-carb and keto in clinical practice, and as a researcher, for twenty years. Despite having used keto-diets for two decades and experimenting heavily with medium chain triglycerides (MCTs) and other things to either hasten entry into ketosis or help increase ketone levels for cognition and fueling, I had never tried exogenous (from outside the body, i.e. a supplement) ketones. Many of my students and colleagues were asking questions about exogenous ketones and so, although I could answer the questions from a scientific basis, I always think that you need to temper that with an experiential approach too. SO! I decided to do an initial little self-experiment using Keto//OS. A supplemental betahydroxybutyrate (BOHB) product.  A friend has suggested you try a low carb diet as they have seen amazing results- she has dropped weight, her skin is clearer and she feels great! However you give it a go and you don’t appear to have anywhere near as much luck. If you are having trouble shifting the weight on a low carb diet here are a few reasons as to why that could be the case:
 By Cliff Harvey ND
The ‘Blood Type Diet’ by Peter D’Adamo ND has been a popular diet choice in the natural health community for several decades. It continues to be a popular method in the complementary health field, but its use lacks robust evidence. While there are correlations between ABO blood-type and some disorders such as carcinomas (1), and between blood type and personality traits (2) these and other findings would be considered quite preliminary and speak little to the veracity of claims for a link between diet, blood type and health outcomes.  Post by Emily White
Read any health or wellness magazine and you will no doubt read about how you should be constantly grazing in order to boost your metabolism. When you think about it, it kind of makes sense that eating frequent, small meals would continuously stimulate your metabolism and therefore keep you burning more calories…… right? So apart from being incredibly inconvenient (I struggle to come up with 3 meal ideas let alone 6) is there any benefit to eating smaller meals more frequently as opposed to the traditional 3 meals a day? Well, new research is suggesting no!  Post by Emily White
For many, deodorant is an essential toiletry to have in your bathroom cabinet. That is of course if you want your friends and colleagues to come within a 2-metre radius of you. However many people are unaware of just how bad the ingredients in this product could actually be for you. Sure, we all know that deodorant probably isn’t the best thing for you- but we rationalize it as the lesser of two evils (the greater evil being body odor). However if we knew just how harmful it potentially could be- I’m sure we would all think twice about it. I mean it doesn’t make sense to carefully plan out your diet and avoid potentially harmful ingredients in food, only to absorb them through our skin!  By Cliff Harvey
In a previous article, I summarized the current state of scientific knowledge regarding individual carbohydrate tolerance. There is exciting, emerging research in this area, but from a clinician's point of view, it is already clear that differing amounts of the macronutrients (protein, carbohydrates and fats) affect individuals differently. While there are best practice guidelines for various desired outcomes, there is a large degree of individuality between the prescriptions for individuals. This variability is dictated by practitioners’ biochemical individuality, metabolic typing, or other circumstances. At this point in time, there is no accepted way to determine the macronutrient ‘tolerance’ of an individual, except in those cases where a specific diet is required due to a disease or disorder (such as a ketogenic diet for epilepsy). |
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