Overweight & Arthritis

Do you want to reduce the effects of
Arthritis and lose weight at the same time?

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It is as simple as adding the following foods to your diet to
reduce inflammation which is the cause of the pain, Bonus, you will lose weight and your joints will be twice as happy!

  1. Replace white rice & wheat(refined grains) with
  2. Whole Grains, Oats, Quinoa, Spelt, Brown Rice,
    Wild Rice & Buckwheat.
  3. Avoid sugar, transfats & saturated fat.                                                      Cut out processed foods and you will pretty much                             cut out all three in one hit!
  4. Replace Processed Oils  with:-
    Olive Oil, Coconut Oil & Brown Rice Oil

Foods that have a anti-inflammatory effect are:-

Vegetables stand outs are:                                                                                         Sweet Potatoes, Broccoli and Red Onion

Omega – 3 fatty acids:                                                                                                Salmon, Sardines

Spicy Foods:                                                                                                                          Use spices like cinnamon, turmeric, chilli and ginger.

So the message is add a variety of vegetables,                                              fish and spices to your diet.

By doing so you will reduce the inflammation                                                  and reduce the pain associated with arthritis.

Resources: Sandra Witzel

weight lossLet me leave you with this thought

Every thing we eat and drink is either feeding a disease or fighting it.

Consequences of long term obesity

The Personal Consequences of long term Overweight & Obesity:-

In my power point presentation “Obesity: The Epidemic”                          I talk about all the known consequences of Obesity which are:-
1. Type 2 Diabetes
2. Coronary Heart Disease & StrokeimagesGPRA9K66
3. Metabolic Syndrome
4. Certain Types of Cancer
5. Sleep Apnoea
6. Osteoarthritis
7. Gallbladder Disease
8. Fatty Liver Disease

The best news is that most of the above is reversible by reducing and managing your weight and having an active & healthy lifestyle. That does not mean to say that if you are a healthy weight that you are totally immune from some of the above diseases. But it is fair to say when you have been overweight or obese for a long time you are more likely to end up with some if not most of the above. But what we know is that Metabolic Syndrome is most likely to occur and that is our focus here.

Metabolic Syndrome

Metabolic syndrome is a combination of disorders that occur
together and increase your risk of developing type 2 diabetes and or cardiovascular disease (stroke or heart disease).
Being overweight or obese and physically inactive adds to your risk. Metabolic syndrome is sometimes called insulin resistance syndrome. More than 35% of Australian adults have metabolic syndrome and it is higher in people with diabetes.

Diagnosis of metabolic syndrome:

Metabolic syndrome is not a disease in itself, but a combination of risk factors for that often occur together. A person is diagnosed as having metabolic syndrome when they have any three or more of the following”-
• Central (abdominal) obesity- excess fat in & around the stomach
• Raised blood pressure ( hypertension)
• High blood triglycerides
• Low levels of HDL (high density lipoproteins)-
the ‘good’ cholesterol.
• IFG (Impaired fasting glucose). IFG occurs when blood glucose
levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes.

Reducing your risk of metabolic syndrome:

More than half of all Australians have at least one of the metabolic syndrome conditions. But reducing your risk is possible and we suggest the following:-
• Make as many positive lifestyle changes as you can, such as eating a healthy diet, exercising regularly and shedding the excess kilo’s which will dramatically reduce your risk of diseases associated with metabolic syndrome, such as diabetes and heart disease.
• Include in your diet lots of natural wholegrain foods,
fruit and vegetables.
• To help you with shedding the kilo’s, reduce your portions of food and limit foods high in fat and sugar. Reduce saturated fats, which are present in meat, full-cream and processed foods. Reduce your intake of alcohol to less than two standard drinks per day.
• Increase your physical activity level- regular exercise can take many different forms depending on what suits you best. Do at least 30 minutes of exercise on at least 5 days of each week.
Avoid spending prolonged periods of time sitting down, by standing up or going for a 1 or 2 minute walk.
• Manage your weight, increasing physical activity and improving eating habits will help you lose excess body fat, and reduce your weight.
• Quit smoking as smoking increases your risk of cardiovascular
disease, stroke, cancer and lung disease. Quitting will have many health benefits, especially if you have metabolic syndrome.

weight loss

Let me leave you with this thought
“ Translate knowledge into action,
 because awareness is not enough”