Category: Weight Loss

Digestive troubles can range from mild discomfort to significant embarrassment caused by unpleasant stomach odours or sounds. If your digestive system isn’t functioning correctly, it can affect your overall well-being. Surprisingly, many individuals endure these issues for years before seeking professional assistance. However, relief is attainable, and addressing digestion naturally is often an effective solution.

The microbiome is at the heart of our digestive health—a complex ecosystem of microorganisms that inhabit our digestive tract, from the mouth to the colon. These microorganisms, primarily bacteria, outnumber human cells by a factor of ten. The balance of these bacteria is crucial for digestive health and overall well-being. Maintaining the right ratio of beneficial to harmful bacteria is essential, as an imbalance—known as dysbiosis—can lead to a cascade of health issues.

Dysbiosis can create a conducive environment for problematic organisms such as yeasts like Candida or even parasites. Additionally, bacteria sometimes colonize areas they shouldn’t, such as the small intestine. The body uses the Migrating Motor Complex (MMC) to sweep bacteria from the small intestine into the colon daily. If this mechanism is disrupted, often due to prior illnesses like food poisoning, bacteria can remain and ferment undigested food. This can result in bloating, nausea, gas, diarrhoea, or constipation—all hallmarks of conditions like irritable bowel syndrome (IBS).

Understanding the Role of Gut Bacteria

Gut bacteria play a far more significant role than most people realize. Here are five critical functions of these microorganisms:

1. Eliminating Harmful Pathogens
2. Beneficial bacteria help fight off dangerous pathogens that can cause illnesses, such as food poisoning or stomach ulcers.
3. Enhancing Immunity
4. Around 60% of the immune system resides in the gut. Good bacteria stimulate the production of specific antibodies that bolster immunity and protect against infections.
5. Aiding Digestion
6. Gut bacteria assist in breaking down food and ensure smooth muscle contractions in the digestive system, promoting regular bowel movements.
7. Producing Vitamins and Boosting Nutrient Absorption
8. Certain gut bacteria synthesize essential B vitamins and aid in absorbing minerals like calcium and magnesium from food.
9. Protecting Against Chronic Diseases
10. Beneficial bacteria produce short-chain fatty acids (SCFAs) like butyrate, which help regulate cholesterol levels and reduce inflammation. These SCFAs may even protect against heart disease and certain cancers.

Top Tips for Better Digestion

If you’re struggling with digestive issues, it’s important to address the root causes. Although consulting a professional for tailored solutions is ideal, you can start improving your gut health today with these simple but powerful steps.

1. Engage Your Senses Before Eating

The digestive process begins even before food enters your mouth. Known as the cephalic phase of digestion, it is triggered by the sight, smell, and thought of food. When you allow yourself to anticipate a meal, your body starts preparing digestive juices, ensuring your stomach is primed for the incoming food.

In our fast-paced world, we often skip this step. Eating mindlessly at a desk or watching TV deprives our body of this essential preparation. Take a few moments to savor the aromas and appearance of your food before you eat—it makes a difference.

1. Chew Thoroughly

Your stomach isn’t equipped with teeth! Proper chewing is essential for breaking down food into smaller particles, increasing the surface area for digestive enzymes to act upon. Inadequate chewing can lead to slower digestion and allow food to ferment in the gut, causing bloating and gas.

Try this test to gauge whether you’re chewing enough: If someone asks you to spit out your food mid-bite, they shouldn’t be able to identify what you were eating. Additionally, undigested food particles in your stool can indicate that you need to chew more thoroughly.

1. Balance Stomach Acid Levels

Contrary to popular belief, many digestive problems stem from too little stomach acid, not too much. Factors like ageing, stress, and certain medications can reduce stomach acid production, leading to indigestion and malabsorption of nutrients.

Stomach acid plays a vital role in breaking down proteins and killing harmful bacteria in food. Undigested proteins can ferment without sufficient acid, causing unpleasant symptoms like smelly gas and heartburn. If you experience these issues, consider natural remedies to restore stomach acid balance, such as incorporating apple cider vinegar or digestive bitters into your diet.

The Benefits of a Healthy Gut

Achieving optimal digestive health can transform your life. Beyond reducing discomfort, it can enhance your energy, improve nutrient absorption, and even boost your mood. Additionally, a healthy gut strengthens immunity, helping you fend off illnesses more effectively.

If persistent symptoms persist, comprehensive testing may be necessary to identify underlying causes. However, by implementing these foundational strategies, you can take the first steps toward better digestive health.

When to Seek Professional Guidance

Digestive issues can have multiple root causes, from diet and lifestyle to past infections and stress. While these tips are a great starting point, addressing chronic or severe problems requires professional help. Personalised testing and consultations can uncover specific imbalances or sensitivities, enabling targeted interventions.

When you’re ready to prioritize your digestive health, seeking expert guidance is the next step. You can finally achieve the relief and vitality you deserve by taking action.

Start making these changes today and take control of your digestive wellness—it’s an investment in your long-term health. As part of our commitment to holistic health, Total Health Now Clinic offers free 30-minute consultations to explore how these natural remedies can support your well-being.

 

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When embarking on a journey to achieve lasting weight loss, it’s crucial to consider portion sizes. Even the healthiest foods can contribute to weight gain if consumed in excess, as your body stores the surplus energy as fat. But how much is just enough? The right portion size depends on various factors, including your level of physical activity. Here’s a practical guide to help you manage your portions effectively:

Breakfast

For a nutritious and satisfying breakfast, you have several options:

• Poached Egg on Toast: A simple yet balanced option is a poached egg on wholegrain toast. This combination provides a good mix of protein and carbohydrates to kickstart your day.
• Porridge or Overnight Oats: If you prefer a warm or cold cereal, aim for 50g of oats, which makes a decent-sized bowl. Top it with some berries and a sprinkling of flaxseeds for added fibre and omega-3 fatty acids.
• Lean Bacon and Veggies: Alternatively, you can enjoy three rashers of lean bacon with grilled tomatoes and mushrooms, accompanied by a slice of wholegrain toast. This option ensures a balance of protein, vegetables, and whole grains.

Lunch

Your midday meal should be both nourishing and energizing to keep you going through the afternoon:

• Rye Toast with Mashed Avocado: A slice of rye toast topped with mashed avocado is a fantastic choice. It’s packed with healthy fats and fibre to keep you satiated.
• Turkey Breast Salad: For a protein-rich salad, combine 3 slices of lean turkey breast with tomato, watercress, and a homemade olive oil-based dressing.
• Wholemeal Wrap: This convenient and versatile option involves filling a wholemeal wrap with assorted veggies, lean meat, or half a tin of tuna.
• Protein-Based Soup and Wholemeal Roll: Enjoy a hearty, protein-based soup with a wholemeal roll for a comforting and filling lunch.

Dinner

For dinner, aim for a balanced meal that includes protein, vegetables, and moderate carbohydrates:

• Grilled Halloumi and Salad: Four slices of grilled halloumi served with a giant salad make for a light yet satisfying meal.
• Salmon Fillet with Veggies and Brown Rice: One salmon fillet paired with a generous portion of vegetables and 40g of brown rice provides a well-rounded and nutritious dinner.
• Chicken Breast or Fish Fillet with Salad and Sweet Potato Wedges: A chicken breast or fish fillet served with plenty of salad and potato wedges made from half a sweet potato offers a delightful combination of flavours and nutrients.

Snacks

Snacks can be a helpful part of your diet, but keeping them in moderation is essential. Aim for no more than two snacks a day and only if you genuinely need them:

• Fruit and Nuts: An orange and 2 Brazil nuts provide a quick and healthy snack, offering vitamin C and healthy fats.
• Egg and Spinach: A hard-boiled egg with a handful of spinach makes a protein-packed snack easy to prepare.
• Oatcakes with Nut Butter: Two oatcakes topped with unsweetened nut butter provide a satisfying combination of fibre and healthy fats.
• Greek Yoghurt with Berries: A small pot of full-fat Greek yoghurt with a handful of raspberries is a delicious and nutritious option.

By paying attention to portion sizes and choosing nutrient-dense foods, you can better manage your energy intake and support your weight loss goals. Remember, the key to lasting weight loss is what you eat and how much you eat. Making mindful choices about portion sizes can help you enjoy your favourite foods while staying on track with your health objectives.

As part of our commitment to holistic health, Total Health Now Clinic offers free 30-minute consultations to explore how these natural remedies can support your well-being.

In the 21st Century, we are bombarded with toxins more than at any other time in history. In addition to environmental pollution, our food contains toxins, including pesticides and hormones in intensively farmed meats. Our bodies are dealing with substances for which they weren’t designed, in addition to the toxic waste generated through normal processes like digesting food and creating energy.

While detoxification is a typical daily process for the body, our systems can quickly become overburdened. The detoxification machinery is not always able to keep up with demand. Anything that cannot be eliminated and excreted is stored safely in fat cells.

“You are what you eat, drink, breathe and touch but cannot get rid of…”

If you experience allergies, food intolerances, frequent headaches, sensitivity to chemicals and environmental pollutants, chronic digestive problems, muscle aches, and inflammatory conditions, your body may have exceeded its detoxification capacity. Now is the time to address it.

Why Detox?

Think of it as managing a toxic dump!

Excessive toxins in your body can lead to:

• Unwanted weight gain
• Metabolic syndrome and type 2 diabetes
• Hypertension and atherosclerosis
• Chronic kidney disease
• Cancer
• Autoimmune diseases like thyroid problems and lupus
• Neurological diseases like Parkinson’s and Alzheimer’s
• Psychiatric disorders like bipolar disorder, depression, and schizophrenia

Some people are more susceptible to toxicity than others, mainly depending on the level of toxins they’ve been exposed to, the nutrients in their food, and their genetic disposition. Some individuals are better at detoxifying than others!

The Benefits of Detoxing

To get a good snapshot of your body’s need for detox, complete the ‘What’s Your Detox Potential’ questionnaire in the Detox Progress Journal. This lists the symptoms associated with poor detoxification. You’ll score yourself now to establish a baseline and again after completing the programme. Here are some benefits you can expect:

• Clearer mind
• More energy
• Increased alertness
• Reduced bloating
• Clear nose
• Fewer headaches
• No dark circles under the eyes
• Improved skin
• Fewer infections
• Reduced PMT
• Fewer menopausal symptoms
• Less aches and pains
• Better digestion

How Detox Works

The liver is one of the hardest-working organs in the body, aided by the kidneys, digestive system, skin, and lungs. Detoxification is a two-step process carried out primarily by the liver, involving complex chemical reactions that turn toxic chemicals into harmless ones for safe elimination. This process relies on numerous nutrients, so you’ll be eating foods rich in these ingredients throughout the programme.

Detox Phases

Phase 1: This phase prepares toxins for elimination by turning fat-soluble toxins into more easily excreted forms using enzymes. Exposure to caffeine, alcohol, pollutants, cigarette smoke, high-protein diets, preservatives, chemical fertilisers, paint fumes, damaged trans fats, steroid hormones, and charcoal-barbecued meat can make this process harder.

Phase 2: In this phase, the end products of Phase 1 detoxification are bound to specific nutrients like glutathione, sulphur, or carbon groups, sending the toxins down pathways called conjugation, sulfation, methylation, and glucuronidation. The final products are excreted in sweat, urine, and stools.

The Healing’ Crisis’

As your body adjusts to the detox, you might feel worse before you feel better. Symptoms like fatigue, irritability, headaches, brain fog, itchy skin, changes in bowel habits, and sleep difficulties are common and part of the healing process. These adverse symptoms are usually short-lived and can be minimised with simple strategies.

The Detox Action Plan

• Eat organic: Avoid adding more toxins to your system.
• Eat plenty of antioxidants and fibre-rich vegetables: Support detoxification and regular bowel movements.
• Stay hydrated: Drink plenty of filtered water and herbal or green tea.
• Ensure daily bowel movements: Vital for toxin elimination.
• Get enough sleep: Crucial for overall health.
• Take Epsom salt baths: Magnesium aids detoxification.
• Have a sauna: Encourages sweating out toxins.
• Exercise gently: Focus on walking, yoga, and other low-stress activities.
• Rest and relax: Dedicate 10-15 minutes daily to relaxation.

Why Eating Organic is Important

Organic foods are better for your body and the environment but can be costly. Prioritise organic purchases based on the Dirty Dozen and Clean 15 lists published by the Environmental Working Group. These lists help you identify which foods are most and least likely to be contaminated with pesticides.

The Dirty Dozen:

• Strawberries, Spinach, Kale & Spring Greens, Nectarines, Apples, Grapes, Cherries, Peaches, Pears, Peppers & Chillis, Celery, Tomatoes

The Clean 15:

• Avocados, Papaya, Broccoli, Mushrooms, Onions, Sweetcorn, Pineapple, Frozen Peas, Aubergines, Asparagus, Cabbage, Kiwi, Cauliflower, Cantaloupe Melon, Honeydew Melon

Why Drink Filtered Water?

Filtered water helps remove pesticides, nitrates, heavy metals, and microorganisms that might be present in tap water. Investing in a filtered water jug or bottle ensures you’re drinking cleaner water, which aids in flushing out toxins.

Detox Your Beauty Routine

Your skin is absorbent, so what you put on it can end up in your bloodstream. Many personal care products contain synthetic forms of oestrogen, known as endocrine disruptors, which can wreak havoc with your hormones and potentially increase cancer risk. Avoid ingredients like parabens, phthalates, sodium lauryl/laureth sulphate, and any product labelled ‘fragrance’ without further clarification. Choose products labelled “no synthetic fragrances” and consider using apps like ‘Think Dirty – Shop Clean’ to evaluate your current products.

Conclusion

Total Health Now Clinic offers a range of gut detox, weight loss, and rejuvaDetox+ programmes. These programmes reduce your body’s toxic load and support natural healing processes. You can significantly improve your overall health and well-being by making informed choices about your diet, water, and personal care products. Be patient, stick with the programme, and allow your body the time it needs to adjust to your healthier lifestyle choices. As part of our commitment to holistic health, Total Health Now Clinic offers free 30-minute consultations to explore how these natural remedies can support your well-being.

I’ve been meaning to write this testimonial for Total Health Now Clinic’s RejuvaDetox + weight loss and gut reset programme since February 10th, when I finished it, but better late than never!

This is one for the ladies (& men) that have struggled to lose weight as they hit their mid to late forties and have tried all the other things; we all hear weight loss is ‘eat less, exercise more’, but many find it more complex as they get older and I certainly did so I’m sharing my experience here of working with
@Svetlana Kapelas from Total Health Now after a good couple of years of intense frustration – I had been stuck in this groove of not being able to shift weight no matter what I did – we all are likely to get more insulin resistant as we get older and then we can get stuck in a vicious cycle – all of the things I did previously to stay in shape completely ground to a halt, I worked with my old personal trainer and did all the things I did before – nothing to minimal effects. I exercised twice a day (HIIT & Hot Yoga) most days and stuck to 1300 calories a day (can be miserable) 80% of the time, tried IF but I’m already too adrenalised, and it made me more adrenalised, and it wouldn’t shift- my friends will testify to me wanging on about this and getting more and more frustrated

I always think if working harder doesn’t work then work smarter, if working smarter doesn’t work then you’ve got to work deeper.

So I decided to do a complete month cleanse (this was back in January) – it was a super anti-inflammatory programme, but so much more, I could eat up to 2500 calories a day (but only certain super healthy foods). I mean, I was getting through a large bottle of olive oil a week – and as Svetlana Kapelas kept telling me, ‘the more you eat, the more you lose’ – which was initially difficult to get my head around as I was used to the CICO method (calories in calories out – which did work before but completely stopped working in 2021)

It took discipline – that I didn’t know I had!

Now I always thought of myself as healthy; contrary to popular opinion, I only drink alcohol once or twice a week and only when I go out (admittedly, that didn’t use to be the case 3 years ago & prior when I would use the mildest inconvenience as an excuse to crack open the Blue Nun) and I don’t even like sugar or processed foods, and I exercised loads and eat 80% healthily (but not the kind of girl that’s going to eat like Victoria Beckham in a restaurant) however I had no idea I was continually spiking my insulin with my chronic 15 cups of tea (no sugar, but caffeine spikes insulin) a day habit & often eating wrong things that were wrecking my blood sugar stability

When I started the detox, I felt heavy and sluggish, I was in horrible pain with something the physio couldn’t sort out called Gluteal Tendinopathy (from over-exercising) that I’d had for 9 months (it had started to feel agonising when I walked upstairs which wasn’t exactly ideal because yes life contains stairs, the pain was so bad that when I went for a walk with my Mum on Boxing Day I terminated the walk in tears.

Now, I know there are lots of arguments about detox and how we don’t need to because we have detox organs yada yada but the World we live in is more toxic than ever – UPFs, EMF etc – our bodies are often chronically overloaded – I don’t believe we should blame everything on ‘age’ often our systems are struggling to cope with the sheer artificiality of everything now

I was also severely dehydrated from the tea drinking – and the more dehydrated you are the harder it is to lose weight

Within one day of the detox, my hip pain had decreased to 50%. By the end of the detox, it had completely disappeared, and 5 months later, there was zero traces of any pain.

By day 25 I had lost 9 pounds and 15 inches – this is after 3 years of battling intensely to only lose 3 at best

Throughout the lymphatic drainage sessions, which were 3 x a week, Svetlana Kapelas educated me comprehensively on blood sugar and the way of eating I would transition to following the detox (no point doing a massive full body cleanse then going back to Wotsits & Sunny Delight) which is the low GL way of eating

Which I’ve been doing since, which is easy and delicious and I don’t have to forensically count calories and go to bed hungry and wanting to murder someone

But I’m gonna add this in – one of the most amazing things about the detox and the subsequent transition to low GL is the impact on my MOOD! My emotional health has been robust for a good while anyway but I’m so, so much happier, theres far less ups and downs – I feel so much lighter and I can deal with really difficult things with so much more ease and less nervous system threat activation – there’s a real steadiness with a load more energy

And yes, I’ve reduced my tea or coffee intake to one in the morning—Svetlana Kapelas has special powers; she’s the only person who has ever been able to do that!

I’m not writing this to sell anything – I just know a lot of people struggle with weight gain and mood as we get older – so if that’s you then it’s well worth clearing out historical toxicity (hey I was a full-blown hardcore 90’s & Noughties raver) and looking at your blood sugar too – the more it goes up and down the more weight we retain and it’s a very addictive and unconscious cycle.

I’m super grateful to Total Health Now for their help in not only for the deep metabolic reset of the detox but also for showing me a sustainable way to eat that is nourishing, healthy delicious and not restrictive – I am continuing to steadily get down to my fighting weight on this plan and I’ve now lost over a stone since January which considering the scales wouldn’t really budge minimally apart from a couple of pounds feels like real progress.

Getting older doesn’t mean you have to lose your vitality, health, and lifeforce & in this increasingly insane World we live in the best defence we can have is building our Sovereignity Bubble – one of which the pillars is GREAT HEALTH!

Link to the Kickstarter plan I did in the comments (note they treat all health issues and are an amazing company who are fully committed to helping you live your vital and best life)

Achieving lasting weight loss begins with understanding and implementing healthy eating habits. While it might seem obvious that eating the right foods is crucial for weight loss, many people still need help with identifying what constitutes a good diet.

For over 50 years, misguided scientific advice has demonized dietary fat, leading to a proliferation of low-fat, high-carb processed foods. This advice has contributed significantly to the global obesity epidemic. Even the scientist who initially promoted the “fat is bad” concept has since acknowledged the errors in this approach.

Understanding a Healthy Diet

To lose weight effectively and maintain your health, focus on consuming a balanced diet rich in:

• Protein: Include meat, fish, eggs, nuts, seeds, pulses (beans and lentils), and other vegetarian options like tofu.
• Vegetables: Aim for various colourful vegetables to ensure you get a wide range of nutrients.
• Natural Fats: Contrary to outdated advice, natural fats are essential for health. Incorporate oily fish, nuts, seeds, and avocados into your meals.
• Whole Grains: Choose wholegrain carbs like bread, pasta, and rice over their white, refined counterparts. However, be mindful of the quantity you consume.

Protein and Natural Fats Matter

Protein is vital for muscle repair and growth. It also helps you feel fuller for longer, reducing overall calorie intake. Natural fats play a crucial role in hormone regulation, brain function, and the absorption of fat-soluble vitamins (A, D, E, and K).

Rethinking Carbohydrates

The calorie-versus-fat debate has often led people to overconsume starchy carbs. While whole grains are healthier than refined grains, controlling portion sizes is essential. Too many starchy carbs can spike blood sugar levels and lead to energy crashes, making it harder to stick to a healthy diet.

The Role of Vegetables

Vegetables are low in calories but high in essential vitamins, minerals, and fibre. They should make up a significant portion of your daily intake. Vegetable fibre aids digestion and helps maintain stable blood sugar levels, contributing to weight management.

Practical Tips

1. Plan Your Meals: Ensure each meal includes protein, healthy fats, and vegetables.
2. Read Labels: Be cautious of processed foods labelled “low-fat” or “diet.” They often contain added sugars and unhealthy additives.
3. Stay Hydrated: Drinking plenty of water supports overall health and can help control hunger.
4. Mindful Eating: Pay attention to hunger and fullness cues, and avoid eating out of boredom or stress.

These principles can help you create a sustainable eating pattern promoting lasting weight loss and overall health. Stay tuned for more tips in our series to help you achieve your weight loss goals!

As part of our commitment to holistic health, Total Health Now Clinic offers free 30-minute consultations to explore how these natural remedies can support your well-being.

Toxins: What Are They?

A toxin is any substance that causes irritation or harmful effects in the body, undermining our health or stressing our biochemical or organ functions. We are exposed to unprecedented toxins from various sources, including environmental pollution, food additives, pesticides, plasticizers, and hormones in intensively farmed meats. Our bodies must deal with these substances, which they were not designed for. Unlike Stone Age humans, who didn’t have to unwrap plastic from their food or deal with industrial pollutants, modern humans face a unique and complex challenge with toxicity.

Why Detox?

Many health disciplines have recognized the link between toxicity and disease throughout history. One of the oldest approaches to maximizing health is detoxification. Detoxification removes harmful substances from the body, helping restore and maintain optimal health.

In the 21st century, detoxification is more important than ever. Our bodies are constantly bombarded with toxins, and the long-term impact of these substances on human physiology is still being studied. However, exposure to toxins is linked to a range of health issues, including obesity, which is rising year by year.

When the liver is overloaded with toxins from our modern diet, it cannot eliminate everything we are subjected to internally and externally. Anything that cannot be eliminated and excreted is stored in the fat tissues. This can turn our fat stores into toxic dumps, compromising our health and wellbeing.

Who Needs to Detox?

Detoxification is beneficial for everyone, but it is essential for those who experience symptoms of toxicity. These symptoms can include:

• Chronic fatigue
• Frequent headaches
• Digestive issues
• Skin problems
• Allergies
• Mood swings
• Difficulty losing weight

People regularly exposed to high levels of environmental toxins, such as those living in urban areas or working in specific industries, may also benefit from regular detoxification. Additionally, anyone looking to improve their overall health and prevent future health issues should consider incorporating detox practices into their lifestyle.

Detox and Weight Loss

Detoxification can play a significant role in weight loss. When the body is overloaded with toxins, they are stored in fat cells to protect vital organs and systems. This can make it difficult to lose weight, as the body holds onto fat as a defence mechanism. By detoxifying, you help the liver process and eliminate these toxins, promoting more effective fat-burning and weight loss.

Moreover, detoxification can help reset your metabolism and improve your energy levels, making engaging in physical activities and maintaining a healthy lifestyle easier. Many people find that after a detox, they feel more energized, less bloated, and more motivated to continue their weight loss journey.

How to Detox?

There are various methods to detoxify the body, ranging from dietary changes to specific detox programs and treatments. Some effective detox strategies include:

• Dietary Adjustments: Incorporate more organic fruits and vegetables, whole grains, and lean proteins into your diet. Avoid processed foods, sugar, alcohol, and caffeine.
• Hydration: Drink plenty of water to help flush out toxins from your system.
• Exercise: Regular physical activity helps to improve circulation and promotes the elimination of toxins through sweat.
• Supplementation: Certain supplements, such as milk thistle, dandelion root, and probiotics, can support liver function and detoxification.
• Professional Detox Programs: Consult with a healthcare provider or a detox specialist for personalized detox programs that may include advanced therapies like infrared saunas, colonics, or IV nutrient therapy.

Conclusion

Detoxification is a vital practice for maintaining health in our toxin-laden world. Understanding the sources and effects of toxins and incorporating effective detox strategies can support your body’s natural ability to eliminate harmful substances, improve your overall health, and enhance your quality of life. If you are still trying to figure out where to start, consider scheduling a 30-minute complimentary call with our Total Health Now Clinic experts to discuss your specific needs and goals.