(3536,2,'2016-08-30 05:27:43','2016-08-30 05:27:43','<article id=\"post-3385\" class=\"post-3385 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut/\" rel=\"bookmark\">PAMPY’S POST 12.16 – ‘HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT’</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-07-28T05:39:11+00:00\">July 28, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\n  ‘How to lose a few kegs without busting a gut’.  Check out Sydney DJ Gus Worland’s new book.      Before you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!   Why? […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-3179\" class=\"post-3179 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-10-16-the-rules-seem-to-be-different-for-gussy-and-naturally-bigger-boys/\" rel=\"bookmark\">PAMPY’S POST 11.16 – THE RULES SEEM TO BE DIFFERENT FOR GUSSY AND NATURALLY BIG’GER BOYS.</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-10-16-the-rules-seem-to-be-different-for-gussy-and-naturally-bigger-boys/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-06-17T00:00:04+00:00\">June 17, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\n  This post offers up the on-going work in progress of Sydney DJ Gus Worland and his challenges in maintaining his ideal weight. If you feel you are equally challenged holding your ideal weight for life then read on…. If you’ve maintained somewhere close to your best weight then delete this post and get back to […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-3175\" class=\"post-3175 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-10-6-gussy-representing-the-bigger-boys/\" rel=\"bookmark\">PAMPY’S POST 10.6 – GUSSY REPRESENTING THE BIG’GER’ BOYS</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-10-6-gussy-representing-the-bigger-boys/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-06-13T22:05:05+00:00\">June 13, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nGUS WORLAND – WORK IN PROGRESS   CAIRNS 70.3 IRONMAN  TEAM EVENT  Swim &amp; Ride – B Pamp RUN – GUS WORLAND\n\n<article id=\"post-2942\" class=\"post-2942 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-9-16-does-altitude-training-make-you-faster-and-do-pseudo-versions-work/\" rel=\"bookmark\">PAMPY’S POST 9.16 DOES ALTITUDE TRAINING MAKE YOU FASTER? AND DO PSEUDO VERSIONS WORK?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-9-16-does-altitude-training-make-you-faster-and-do-pseudo-versions-work/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-19T02:54:06+00:00\">April 19, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nToday’s post offers a brief case study performed by me.   Will spending a ‘limited’ time at altitude (5000-7000ft), both in training and while recovering, improve my fitness (my aerobic capacity) and tolerance for more and harder work?     More importantly, will this possible improvement make me faster for longer?   Also, will altitude […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2936\" class=\"post-2936 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-8-16-brad-as-per-your-advice-im-avoiding-most-modified-foods-that-is-food-riddled-with-additives-and-sugar-im-training-up-a-storm-yet-still-my-weight-won/\" rel=\"bookmark\">PAMPY’S POST 8.16 – BRAD – AS PER YOUR ADVICE I’M AVOIDING MOST MODIFIED FOODS, THAT IS FOOD RIDDLED WITH ADDITIVES AND SUGAR, I’M TRAINING UP A STORM, YET STILL MY WEIGHT WON’T BUDGE!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-8-16-brad-as-per-your-advice-im-avoiding-most-modified-foods-that-is-food-riddled-with-additives-and-sugar-im-training-up-a-storm-yet-still-my-weight-won/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-13T22:42:48+00:00\">April 13, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nFollowing a few candid conversations with a number of clients (no need for names today), has lead me to today’s topic.   As has happened, let’s say someone approaches me and suggests they’d genuinely like to lose excessive body fat.  They now acknowledge they feel awkward living with this additional weight, they understand the possible […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2919\" class=\"post-2919 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" rel=\"bookmark\">PAMPY’S POST 7.16 – THE RUNNING SHOE THAT ALLOWS FOR MY NATURAL FOOT DYNAMICS AND PERHAPS THE MOST INFLUENTIAL MUSCLE IN RUNNING PERFORMANCE.</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-03T23:47:41+00:00\">April 3, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nA CASE STUDY – on me!   That’s a long title which features two messages.   Finally I’ve tested and proven a running shoe offers me both support and comfort but doesn’t negate my natural and perfectly designed foot dynamics! And,   Could it be there is a muscle, or muscle group, that influences my […]\n\n<article id=\"post-2898\" class=\"post-2898 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" rel=\"bookmark\">PAMPY’S POST 6.16 – YOUR BEST CHANCE OF HOLDING YOUR BEST WEIGHT, MANAGING LIFESTYLE STRESS, AND RACKING QUALITY Z’s SEEMS TO BE ALL LINKED TO A FULFILLING BREAKFAST.</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2016-03-22T06:06:52+00:00\">March 22, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nThis post outlines why practice of your most appropriate breakfast is your likely key to holding your ideal weight and managing head space for life.   Forget about weird and wonderful labelled diets, or knocking out 5 body blitz workouts a week – JUST GET YOUR BREAKFAST RIGHT – PRACTICE IT – MONITOR IT – […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2884\" class=\"post-2884 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-5-16-the-most-influential-change-to-peoples-good-health-that-ive-directed-in-27-years/\" rel=\"bookmark\">PAMPY’S POST 5.16 – THE MOST INFLUENTIAL CHANGE TO PEOPLE’S GOOD HEALTH – THAT I’VE DIRECTED IN 27 YEARS.</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-5-16-the-most-influential-change-to-peoples-good-health-that-ive-directed-in-27-years/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-03-14T00:17:48+00:00\">March 14, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nNow being deep-rooted full-time in the health, fitness, and nutrition game for 27 years (yikes this makes me feel old!), undoubtedly the most influential change towards good health I’ve promoted over this time has been integrating ‘real’ fats into people’s daily dietary  choices.   While frightfully important, I’ve love to say the star inclusion has […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2860\" class=\"post-2860 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/what-is-your-genetic-metabolic-class-type/\" rel=\"bookmark\">PAMPY’S POST 4.16 – WHAT IS YOUR GENETIC METABOLIC CLASS TYPE?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/what-is-your-genetic-metabolic-class-type/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-03-01T05:22:10+00:00\">March 1, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nThe 3 Metabolic Class Types.   Data suggests people can be genetically placed into 3 distinct metabolic classes, that is, one’s ability to metabolise (namely) carbohydrates and more directly, sugars.   How it basically works! For an example; let’s say someone is drinking the most popular black (sweet) beverage on the planet. The brain will […]\n\n<article id=\"post-2841\" class=\"post-2841 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-3-16-health-specialist-me-vs-the-raging-machine-persuasive-industrial-diet/\" rel=\"bookmark\">PAMPY’S POST 3.16 – HEALTH SPECIALIST (ME) VS THE RAGING MACHINE (PERSUASIVE INDUSTRIAL DIET)!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-3-16-health-specialist-me-vs-the-raging-machine-persuasive-industrial-diet/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-01-31T00:24:26+00:00\">January 31, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nRaging Machine $1.01 Health Specialist $100 Place your bets re: Case Study below….Malcolm &amp; Me vs The Machine. So who’s who?   The Health Specialist (Me)   While I help, assist and coach many to run 4kms through to 42km, including all shapes, sizes and interests, I also help, assist and lead many towards their […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2837\" class=\"post-2837 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-2-16-the-liquid-meal-myth/\" rel=\"bookmark\">PAMPY’S POST 2.16 – THE LIQUID MEAL MYTH</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-2-16-the-liquid-meal-myth/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-01-23T04:49:22+00:00\">January 23, 2016</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\n  Recently I was offered a commercially made (blended) healthy juice, and, I must say I enjoyed it! This got me thinking! While the constantly increasing pace of our modern lifestyle opens itself up to quick and easy liquid meals, like juices and protein shakes, I think many need to be mindful of liquid meal […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2829\" class=\"post-2829 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-45-15-overtrained-men-produce-girls/\" rel=\"bookmark\">PAMPY’S POST 45.15 – OVERTRAINED MEN PRODUCE GIRLS!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-45-15-overtrained-men-produce-girls/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-12-06T19:21:31+00:00\">December 6, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nMorning Team,   This is an older post from 3 years ago, but it sort of links in with leaving yourself trashed and depleted – as is this time of year.   I am at Curl Curl Netball Complex watching the 2nd of 3 games this morning. Being raised on footy and cricket my netball […]\n\n<article id=\"post-2819\" class=\"post-2819 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\" rel=\"bookmark\">PAMPY’S POST 44.15 – 10 QUICK RUNNING TECHNIQUE TIPS (BASED ON WKENDS RUNNING RACE)</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-11-30T22:01:31+00:00\">November 30, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nOn the weekend, on aging legs, I battled my way through the half marathon(21.1kms) section of a triathlon. Being a repeated out an back course you were always around other runners. To pass time and disengage from my own discomfort, I caught myself gawking, almost studying at others. As I was both being passed and […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2810\" class=\"post-2810 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-43-15-can-800s-predict-your-marathon-time-case-study-included/\" rel=\"bookmark\">PAMPY’S POST 43.15 – CAN 800’S PREDICT YOUR MARATHON TIME? (Case study included)</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-43-15-can-800s-predict-your-marathon-time-case-study-included/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-11-15T23:18:47+00:00\">November 15, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nGood Morning (runners), I’m often asked, usually by A-type analytical high achievers, what, exactly, will be their finishing marathon time given their; talent, training commitment, lactate threshold, the course, the weather, their nutrition breakdown to the gram, and the music they intend to use on race day.   It is easy enough to answer. Buggered […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2800\" class=\"post-2800 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-42-15-whats-better-running-on-treadmills-or-mixed-outdoor-surfaces/\" rel=\"bookmark\">PAMPY’S POST 42-15 – WHAT’S BETTER, RUNNING ON TREADMILLS OR MIXED OUTDOOR SURFACES?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-42-15-whats-better-running-on-treadmills-or-mixed-outdoor-surfaces/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-11-09T00:47:46+00:00\">November 9, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nShould you consider a portion of your running/ walking week using a treadmill?   Is running on a more forgiving and uniform surface better for your joints?   Is a treadmill’s moving surface cheating? As in helping you lift and flick your supporting base of support.   While I personally find it difficult to spend […]\n\n</div>\n</article></div>\n<article id=\"post-2791\" class=\"post-2791 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-41-15-sugar-not-the-real-culprit-for-our-fatness-sickness/\" rel=\"bookmark\">PAMPY’S POST 41.15 – SUGAR: NOT THE REAL CULPRIT FOR OUR FATNESS &amp; SICKNESS!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-41-15-sugar-not-the-real-culprit-for-our-fatness-sickness/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-11-04T00:32:30+00:00\">November 4, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\n  In 1980 the dietary fat revolution and subsequent promotion of; “Don’t eat dietary FAT it will cause cardiovascular disease and will make you fat”, began with a boom. The recommended food pyramid was flipped from the original version, (of which was nothing more than just eat food from the ground, on trees, and with […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2752\" class=\"post-2752 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-40-15-is-work-pressure-leaving-your-tank-dry-when-you-walk-out-the-door-part-1/\" rel=\"bookmark\">PAMPY’S POST 40.15 – IS WORK PRESSURE LEAVING YOUR TANK DRY WHEN YOU WALK OUT THE DOOR? PART 1</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-40-15-is-work-pressure-leaving-your-tank-dry-when-you-walk-out-the-door-part-1/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-10-18T03:19:02+00:00\">October 18, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nBased on the last 400 Health Assessments I’ve conducted, performed on a mix white and blue collar workers, results suggest the greatest threat to continued good health and optimum performance could be related to the influence of lifestyle (work) demands, and one’s perception and tolerance of stress. The media commonly has us believing the main reasons for declining […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2733\" class=\"post-2733 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-39-15-why-take-a-snapshot-of-your-health-status/\" rel=\"bookmark\">PAMPY’S POST 39.15 – WHY TAKE A SNAPSHOT OF YOUR HEALTH STATUS?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-39-15-why-take-a-snapshot-of-your-health-status/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-10-05T04:28:26+00:00\">October 5, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nToday’s post asks the question; can a non-invasive health assessment*, a snapshot of your health status if you like, let YOU know you’re giving yourself your best chance of optimum performance?   *A Health Assessment is NOT a full Fitness ECG Stress Test. It is NOT an athletic aerobic threshold or VO2 max test. It […]\n\n<article id=\"post-2722\" class=\"post-2722 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\" rel=\"bookmark\">PAMPY’S POST 38.15 – HUNGER GAMES PART 2</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-28T10:17:52+00:00\">September 28, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nLast week’s post offered my assessment on the link between gaining and carrying excessive body fat and the bio-chemistry related to hunger and it’s response on behaviour.   Here’s a super quick recap of the study: For 12 months I assessed and tracked (while being guided by a number of experts) the response of 9 […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2714\" class=\"post-2714 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\" rel=\"bookmark\">PAMPY’S POST 37.15 – HUNGER IS THE KEY TO SUSTAINED IDEAL BODY WEIGHT! SO IT SEEMS! – PART 1</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-09-21T20:32:16+00:00\">September 21, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nThis post discusses the past 12 months where I’ve had the opportunity to work closely with a group of individuals, who, for various reasons, acknowledged the necessity to return their body composition to its original and intended state.   It became clear the instinctive trigger of “hunger” played the most significant role in weight loss, […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2708\" class=\"post-2708 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-36-15-the-grey-section-in-endurance-events-bring-on-sundays-sydney-running-festival/\" rel=\"bookmark\">PAMPY’S POST 36.15- THE “GREY” SECTION IN ENDURANCE EVENTS – BRING ON SUNDAY’S SYDNEY RUNNING FESTIVAL!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-36-15-the-grey-section-in-endurance-events-bring-on-sundays-sydney-running-festival/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-14T06:50:13+00:00\">September 14, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nMorning Team, Today’s post discusses the inevitable (self-sabotaging) performance limiting period in endurance events when your brain generates emotions like; damn my legs hurt, why am I hurting myself like this? I don’t need this sh^t! or, at worst, just get me out off this friggin course – NOW! Hopefully I’ll offer a few tools […]\n\n<article id=\"post-2691\" class=\"post-2691 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-35-15-will-the-paleo-diet-make-me-leaner-faster/\" rel=\"bookmark\">PAMPY’S POST 35.15 – WILL THE PALEO DIET MAKE ME LEANER &amp; FASTER?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-35-15-will-the-paleo-diet-make-me-leaner-faster/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-07T06:43:58+00:00\">September 7, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nIn 2003, long before Mike Willesee tackled celebrity chef Pete Evans’ 10 week Paleo diet test (recently featured on channel 7’s Sunday Program), I conducted my own 6 week strict Paleo diet. My interest; will it improve my day to day vitality, my wellness, headspace, and will it improve my recovery from training, by boosting […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2673\" class=\"post-2673 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-34-15-case-study-part-3-struggling-to-reach-race-weight-heres-perhaps-why/\" rel=\"bookmark\">PAMPY’S POST 34.15 – CASE STUDY – PART 3 – STRUGGLING TO REACH RACE WEIGHT! HERE’S PERHAPS WHY?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-34-15-case-study-part-3-struggling-to-reach-race-weight-heres-perhaps-why/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-09-03T23:25:15+00:00\">September 3, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nEnforcing the “follow on”” from the previous 2 posts in relation to exercise intensity, and more so the pit falls of blasting too hard too soon, today, we focus on the challenge of reaching your ideal weight for endurance events.   More specifically we focus on the influence of lifestyle stress and the follow on […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2665\" class=\"post-2665 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-33-15-part-2-is-relative-hard-exercise-leading-to-repeating-injuries-or-sickness/\" rel=\"bookmark\">PAMPY’S POST 33.15 – PART 2 – IS RELATIVE HARD EXERCISE LEADING TO REPEATING INJURIES OR SICKNESS?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-33-15-part-2-is-relative-hard-exercise-leading-to-repeating-injuries-or-sickness/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-30T23:38:32+00:00\">August 30, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nYou’re enjoying your training, so much so you catch yourself enthused enough to frequently test your upper limits. You sense improvements in performance and confidence. And, while these workouts are relatively hard, there’s something magic and rewarding about blowing your doors off.   Then….. You sense something has gone wrong. A sniffle turns into an […]\n\n<article id=\"post-2650\" class=\"post-2650 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pamppys-post-32-15-part-1-road-test-orange-theory-training-classes-does-it-work/\" rel=\"bookmark\">PAMPY’S POST 32.15 – PART 1 – ROAD TEST ORANGE THEORY TRAINING CLASSES – DOES IT WORK?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pamppys-post-32-15-part-1-road-test-orange-theory-training-classes-does-it-work/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-24T01:00:12+00:00\">August 24, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nMorning Team, Recently I was invited to trial a new fitness trend called Orange Theory.   It’s huge in the States, and, like many new fitness alternatives it’s never too long before the song &amp; dance reaches our shores.   What is it?   Basically it’s group fitness classes using cardiovascular training machines like spin […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2578\" class=\"post-2578 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-31-15-why-should-you-join-me-for-my-7-day-gut-reboot/\" rel=\"bookmark\">PAMPY’S POST 31.15 –WHY SHOULD YOU JOIN ME FOR MY 7 DAY GUT REBOOT?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-31-15-why-should-you-join-me-for-my-7-day-gut-reboot/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-12T08:47:21+00:00\">August 12, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\n    In today’s post, we’ll determine whether you’d benefit by joining me, and plenty of others, in my yearly 7 day (only) gut health reboot program. Why? Well, it’s like this. While my year round food choices, exercises interests, and management of day to day stress keeps me somewhat fit and healthy, my lifestyle […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2532\" class=\"post-2532 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-30-15-can-two-simple-life-hacks-boost-mood-metabolism-training-motivation/\" rel=\"bookmark\">PAMPY’S POST 30.15 – CAN TWO SIMPLE LIFE HACKS BOOST MOOD, METABOLISM &amp; TRAINING MOTIVATION?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-30-15-can-two-simple-life-hacks-boost-mood-metabolism-training-motivation/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-03T03:21:44+00:00\">August 3, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nMorning Team, Over the past few weeks I’ve had a number of clients concede their typical training motivation and consistency. Yeah yeah, I know it’s been cold, dark and wet…… THE TEST – Could I renew training motivation for Mary, Rick, Ronan, Kathy &amp; Pat, by implementing (via an alarm app) just 2 simple lifestyle […]\n\n<article id=\"post-2519\" class=\"post-2519 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-29-15-standing-desk-yes-or-no/\" rel=\"bookmark\">PAMPY’S POST 29.15 – STANDING DESK – YES OR NO?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-29-15-standing-desk-yes-or-no/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-27T07:15:59+00:00\">July 27, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nStanding desk! Just another funky trend, or, given our shifting sedentary lifestyle, should we integrate this seemingly simple and natural practice into our world? Well, let’s test it. I’ve set up my office and home desk at the appropriate height, and, to be fair, I’ll give it six weeks. I figure between home &amp; work, […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2463\" class=\"post-2463 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-28-15-walk-of-life-is-runwalk-faster/\" rel=\"bookmark\">PAMPY’S POST 28.15 – WALK OF LIFE – IS RUN/WALK FASTER?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-28-15-walk-of-life-is-runwalk-faster/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-20T09:38:01+00:00\">July 20, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nToday’s post explores the value of integrating a structured WALK PHASE into your training and racing performance. Meaning, would you finish your running event faster, and in better condition, if your split your pace with an interval of walking and running – from the very start.     Would your net time be faster? Would […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2434\" class=\"post-2434 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-finally-a-running-shoe-worth-recommending/\" rel=\"bookmark\">PAMPY’S POST 27.15 – FINALLY A RUNNING SHOE WORTH RECOMMENDING!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-finally-a-running-shoe-worth-recommending/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-13T06:26:41+00:00\">July 13, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nMorning Team,   In today’s post, for the first time in 25 years of running, I’m prepared to recommend a brand and model of running shoe. Having run in well over 100 varying models and brands, only now, after a thorough road test (about 200kms including a race), I’m up for a plug. And, I […]\n\n</div>\n<footer class=\"entry-footer\"><article id=\"post-2423\" class=\"post-2423 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-case-study-adrian-is-one-stressed-out-cat/\" rel=\"bookmark\">PAMPY’S POST 27.15 – CASE STUDY – ADRIAN IS ONE STRESSED OUT CAT!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-case-study-adrian-is-one-stressed-out-cat/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-06T23:07:24+00:00\">July 6, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nToday’s post reviews the effect of lifestyle stress on health, exercise, and personality.   With his full permission client Adrian Gleeson allowed me to post his journey over the past 6 months. While Adrian originally approached me to help him improve his half marathon time, it became obvious early in the piece, his management of […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2411\" class=\"post-2411 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\" rel=\"bookmark\">PAMPY’S POST 26.15 – GRAVITY &amp; RUNNING = LESS EFFORT MORE SPEED</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-29T22:12:45+00:00\">June 29, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nMorning Team,   It would be fair to assume muscular contraction – that being – in our feet, Achilles tendons, calves, quads, hamstrings &amp; hips – is considered to be the main force moving and accelerating a runner forward – while on support (that being – the most balanced mid-phase posture in the run stride). […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2402\" class=\"post-2402 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-25-15-the-bullsht-behind-food-sweeteners/\" rel=\"bookmark\">PAMPY’S POST 25.15 – THE BULLSH^T BEHIND FOOD SWEETENERS</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-25-15-the-bullsht-behind-food-sweeteners/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-22T10:39:53+00:00\">June 22, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nMorning All, In today’s post I offer my opinion on the new wave of “healthy” food sweetening options which now bombard our shelves. You know the ones – “natural sweeteners” and a “healthy” alternative to refined sugar. Thankfully, media interest over the last 2 years has highlighted the health dangers of continual consumption of refined […]\n\n<article id=\"post-2392\" class=\"post-2392 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-24-15-do-tight-achilles-tendons-allow-for-a-faster-pace/\" rel=\"bookmark\">PAMPY’S POST 24.15 DO TIGHT ACHILLES TENDONS ALLOW FOR A FASTER PACE?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-24-15-do-tight-achilles-tendons-allow-for-a-faster-pace/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-16T08:50:49+00:00\">June 16, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nThink of your legs as springs. When you run, you stretch those springs – with your achilles tendon, and to a lesser extent the arch of the foot – and store energy that’s then released to power your next stride. As the spring snaps back to its original length, bang you move towards your destination. […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2375\" class=\"post-2375 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-23-15-case-study-part-1-i-train-damn-hard-yet-im-still-over-weight-wtf/\" rel=\"bookmark\">PAMPY’S POST 23.15: CASE STUDY PART 1 – I TRAIN DAMN HARD, YET I’M STILL OVER WEIGHT! WTF!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-23-15-case-study-part-1-i-train-damn-hard-yet-im-still-over-weight-wtf/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-08T02:03:47+00:00\">June 8, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nThis post, based on my assessments and observations, I want to outline how; 1) No amount of exercise will make a significant change to stored body fat – to the 30% of our population who have a carb intolerance and continue consuming what’s wrong for them. 2) To determine whether you are in this 30% […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2353\" class=\"post-2353 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-10-tips-to-avoid-colds-or-flus-this-may-thru-october/\" rel=\"bookmark\">PAMPY’S POST 22.15 – 10 TIPS TO AVOID COLD’S OR FLU’S THIS JUNE THRU OCTOBER</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-10-tips-to-avoid-colds-or-flus-this-may-thru-october/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-01T00:50:25+00:00\">June 1, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nTrust me I was thinking of far more entertaining topics than snotty noses, but, when my 3rd client today called in claiming manflu, I went into research mode. OK, here’s a challenge for you.   June – October 2015 = zero cold or flu’s – yes it can and should be achieved!   Read on… […]\n\n<article id=\"post-2290\" class=\"post-2290 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-gus-worland-beyond-the-marathon-2/\" rel=\"bookmark\">PAMPY’S POST 21.15 – GUS WORLAND BEYOND THE MARATHON #2</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-gus-worland-beyond-the-marathon-2/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-24T05:20:14+00:00\">May 24, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nName: Gus Worland – Triple M Grill Member – 6-9am 104.9 FM. Event: Port Stephens Sprint Distance Triathlon – 23.5.2015. Fighting Weight: 107kg (Dec 2013 @ 148kgs). Reason: “I’d simply like my own continued journey to hopefully encourage others to start their journey towards improved wellness” GW     click for BEYOND THE MARATHON PART […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2253\" class=\"post-2253 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-20-15-negative-split-personal-best/\" rel=\"bookmark\">PAMPY’S POST 20.15 – NEGATIVE SPLIT = PERSONAL BEST</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-20-15-negative-split-personal-best/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-18T07:31:28+00:00\">May 18, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nIt is, game time! Your event is just about to start. So what’s your race plan? Or – more precisely, what’s your approach to economising your limited energy over the race distance? And furthermore – why DO we even plan?   Because you want to finish as best YOU can on that day. You want […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2238\" class=\"post-2238 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-19-15-case-study-part-2-can-we-avoid-sickness-fatness-faced-with-2015-stressors/\" rel=\"bookmark\">PAMPY’S POST 19.15 – CASE STUDY PART 2 – CAN WE AVOID SICKNESS &amp; FATNESS FACED WITH 2015 STRESSORS?</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-19-15-case-study-part-2-can-we-avoid-sickness-fatness-faced-with-2015-stressors/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-11T20:51:10+00:00\">May 11, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nIn last week’s post I outlined 3 clients (Jim, John &amp; Reece) who all lead classic 1st world lifestyles. Commonly their health status reflected this lifestyle (not bad, but not great). CLICK FYI     In this week’s post we test the possibility of balancing long term wellness (that is, continued “good” physical &amp; emotional […]\n\n<article id=\"post-2177\" class=\"post-2177 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-18-15-case-study-part-1-beer-stress-sleep-dep-gut-health/\" rel=\"bookmark\">PAMPY’S POST 18.15 – CASE STUDY PART 1 – BEER, STRESS, SLEEP DEP &amp; GUT HEALTH</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-18-15-case-study-part-1-beer-stress-sleep-dep-gut-health/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-03T23:57:28+00:00\">May 3, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\n  Is it possible to balance continued wellness with fixed non-negotiable lifestyle challenges like stress, alcohol, reduced sleep and aging? It seems the health status of your GUT (or GIT – Gastro intestinal tract) may have the answer!         The Case Study Over the past 6 months, 3 clients (see below) have […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2150\" class=\"post-2150 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-gus-worland-beyond-the-marathon/\" rel=\"bookmark\">PAMPY’S POST 17.15 – GUS WORLAND BEYOND THE MARATHON</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-gus-worland-beyond-the-marathon/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-27T10:00:40+00:00\">April 27, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\n    Gus Worland Jan 2014 @ 145-151kgs Gus Worland Dec 2014 @ 105-108kgs Gus Worland Apr 2015 @ 102-104kgs Many have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series! This event was  6 months post NY, and as you can see the journey […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2136\" class=\"post-2136 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-half-marathon-crash/\" rel=\"bookmark\">PAMPY’S POST 16.15 – 10 TIPS FOR AVOIDING A HALF MARATHON CRASH</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-half-marathon-crash/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-20T20:28:45+00:00\">April 20, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nAs I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here’s a few race day key points to consider.   On the weekend I had the opportunity of oberving (and cheering) triathletes charging around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably […]\n\n<article id=\"post-2111\" class=\"post-2111 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-15-15-effortless-running-find-it-learn-it-practice-it/\" rel=\"bookmark\">PAMPY’S POST 15.15 – EFFORTLESS RUNNING (find it, learn it, practice it)</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-15-15-effortless-running-find-it-learn-it-practice-it/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-12T23:05:51+00:00\">April 12, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nBrad Pamp Running Coach – 60 minute one on one session   Purpose Determine YOUR optimum running stride.   Leave you with a technique to PRACTICE. Why Reduce potential running related injuries. Increase running distance &amp; speed relative to you. Enjoy and look forward to jogging &amp; running. Key features Determine your most balanced running posture. […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2100\" class=\"post-2100 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-14-15-fat-loss-case-study-time-patience-fat/\" rel=\"bookmark\">PAMPY’S POST 14.15 – FAT LOSS CASE STUDY – TIME, PATIENCE &amp; FAT!</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-14-15-fat-loss-case-study-time-patience-fat/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-07T07:11:59+00:00\">April 7, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nIn March 2012 John Hetherington timidly made contact with me via his close friend, Steve Watkins. Steve had used my services for his marathon running interests – and still does. John however, had zero interest in running. In fact, he had well and truly confirmed that during his 48 years, all forms of athletic interests […]\n\n</div>\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2078\" class=\"post-2078 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\" rel=\"bookmark\">PAMPY’S POST 14.11 – MEASURING RUNNING POWER/ EFFICIENCY</a></h2>\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-30T05:34:48+00:00\">March 30, 2015</time></a></span></div>\n</header>\n<div class=\"entry-post\">\n\nWelcome to another post,   Does increased running power slow you down when running longer? For years now cycling coaching geeks have painstakingly been married to analysing cycling power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.   Efficiency in terms of human movement […]\n\n</div>\n</article></div>\n</article></div>\n</article></div>\n</article></div>\n</article></footer></article></div>\n</article></div>\n</article></div>\n</article></div>\n</article></article></div>\n</article></div>\n</article></div>\n</article>','PAMPY\'S POST ARCHIVES','','inherit','closed','closed','','3534-autosave-v1','','','2016-08-30 05:27:43','2016-08-30 05:27:43','',3534,'http://balancehealthprograms.com.au/3534-autosave-v1/',0,'revision','',0),(3537,2,'2016-08-30 05:28:32','2016-08-30 05:28:32','<article id=\"post-3385\" class=\"post-3385 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut/\" rel=\"bookmark\">PAMPY’S POST 12.16 – ‘HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT’</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-07-28T05:39:11+00:00\">July 28, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  ‘How to lose a few kegs without busting a gut’.  Check out Sydney DJ Gus Worland’s new book.      Before you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!   Why? […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-3179\" class=\"post-3179 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-10-16-the-rules-seem-to-be-different-for-gussy-and-naturally-bigger-boys/\" rel=\"bookmark\">PAMPY’S POST 11.16 – THE RULES SEEM TO BE DIFFERENT FOR GUSSY AND NATURALLY BIG’GER BOYS.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-10-16-the-rules-seem-to-be-different-for-gussy-and-naturally-bigger-boys/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-06-17T00:00:04+00:00\">June 17, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  This post offers up the on-going work in progress of Sydney DJ Gus Worland and his challenges in maintaining his ideal weight. If you feel you are equally challenged holding your ideal weight for life then read on…. If you’ve maintained somewhere close to your best weight then delete this post and get back to […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-3175\" class=\"post-3175 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-10-6-gussy-representing-the-bigger-boys/\" rel=\"bookmark\">PAMPY’S POST 10.6 – GUSSY REPRESENTING THE BIG’GER’ BOYS</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-10-6-gussy-representing-the-bigger-boys/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-06-13T22:05:05+00:00\">June 13, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nGUS WORLAND – WORK IN PROGRESS   CAIRNS 70.3 IRONMAN  TEAM EVENT  Swim &amp; Ride – B Pamp RUN – GUS WORLAND\r\n\r\n<article id=\"post-2942\" class=\"post-2942 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-9-16-does-altitude-training-make-you-faster-and-do-pseudo-versions-work/\" rel=\"bookmark\">PAMPY’S POST 9.16 DOES ALTITUDE TRAINING MAKE YOU FASTER? AND DO PSEUDO VERSIONS WORK?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-9-16-does-altitude-training-make-you-faster-and-do-pseudo-versions-work/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-19T02:54:06+00:00\">April 19, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nToday’s post offers a brief case study performed by me.   Will spending a ‘limited’ time at altitude (5000-7000ft), both in training and while recovering, improve my fitness (my aerobic capacity) and tolerance for more and harder work?     More importantly, will this possible improvement make me faster for longer?   Also, will altitude […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2936\" class=\"post-2936 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-8-16-brad-as-per-your-advice-im-avoiding-most-modified-foods-that-is-food-riddled-with-additives-and-sugar-im-training-up-a-storm-yet-still-my-weight-won/\" rel=\"bookmark\">PAMPY’S POST 8.16 – BRAD – AS PER YOUR ADVICE I’M AVOIDING MOST MODIFIED FOODS, THAT IS FOOD RIDDLED WITH ADDITIVES AND SUGAR, I’M TRAINING UP A STORM, YET STILL MY WEIGHT WON’T BUDGE!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-8-16-brad-as-per-your-advice-im-avoiding-most-modified-foods-that-is-food-riddled-with-additives-and-sugar-im-training-up-a-storm-yet-still-my-weight-won/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-13T22:42:48+00:00\">April 13, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nFollowing a few candid conversations with a number of clients (no need for names today), has lead me to today’s topic.   As has happened, let’s say someone approaches me and suggests they’d genuinely like to lose excessive body fat.  They now acknowledge they feel awkward living with this additional weight, they understand the possible […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2919\" class=\"post-2919 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" rel=\"bookmark\">PAMPY’S POST 7.16 – THE RUNNING SHOE THAT ALLOWS FOR MY NATURAL FOOT DYNAMICS AND PERHAPS THE MOST INFLUENTIAL MUSCLE IN RUNNING PERFORMANCE.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-03T23:47:41+00:00\">April 3, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nA CASE STUDY – on me!   That’s a long title which features two messages.   Finally I’ve tested and proven a running shoe offers me both support and comfort but doesn’t negate my natural and perfectly designed foot dynamics! And,   Could it be there is a muscle, or muscle group, that influences my […]\r\n\r\n<article id=\"post-2898\" class=\"post-2898 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" rel=\"bookmark\">PAMPY’S POST 6.16 – YOUR BEST CHANCE OF HOLDING YOUR BEST WEIGHT, MANAGING LIFESTYLE STRESS, AND RACKING QUALITY Z’s SEEMS TO BE ALL LINKED TO A FULFILLING BREAKFAST.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2016-03-22T06:06:52+00:00\">March 22, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThis post outlines why practice of your most appropriate breakfast is your likely key to holding your ideal weight and managing head space for life.   Forget about weird and wonderful labelled diets, or knocking out 5 body blitz workouts a week – JUST GET YOUR BREAKFAST RIGHT – PRACTICE IT – MONITOR IT – […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2884\" class=\"post-2884 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-5-16-the-most-influential-change-to-peoples-good-health-that-ive-directed-in-27-years/\" rel=\"bookmark\">PAMPY’S POST 5.16 – THE MOST INFLUENTIAL CHANGE TO PEOPLE’S GOOD HEALTH – THAT I’VE DIRECTED IN 27 YEARS.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-5-16-the-most-influential-change-to-peoples-good-health-that-ive-directed-in-27-years/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-03-14T00:17:48+00:00\">March 14, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nNow being deep-rooted full-time in the health, fitness, and nutrition game for 27 years (yikes this makes me feel old!), undoubtedly the most influential change towards good health I’ve promoted over this time has been integrating ‘real’ fats into people’s daily dietary  choices.   While frightfully important, I’ve love to say the star inclusion has […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2860\" class=\"post-2860 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/what-is-your-genetic-metabolic-class-type/\" rel=\"bookmark\">PAMPY’S POST 4.16 – WHAT IS YOUR GENETIC METABOLIC CLASS TYPE?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/what-is-your-genetic-metabolic-class-type/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-03-01T05:22:10+00:00\">March 1, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThe 3 Metabolic Class Types.   Data suggests people can be genetically placed into 3 distinct metabolic classes, that is, one’s ability to metabolise (namely) carbohydrates and more directly, sugars.   How it basically works! For an example; let’s say someone is drinking the most popular black (sweet) beverage on the planet. The brain will […]\r\n\r\n<article id=\"post-2841\" class=\"post-2841 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-3-16-health-specialist-me-vs-the-raging-machine-persuasive-industrial-diet/\" rel=\"bookmark\">PAMPY’S POST 3.16 – HEALTH SPECIALIST (ME) VS THE RAGING MACHINE (PERSUASIVE INDUSTRIAL DIET)!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-3-16-health-specialist-me-vs-the-raging-machine-persuasive-industrial-diet/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-01-31T00:24:26+00:00\">January 31, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nRaging Machine $1.01 Health Specialist $100 Place your bets re: Case Study below….Malcolm &amp; Me vs The Machine. So who’s who?   The Health Specialist (Me)   While I help, assist and coach many to run 4kms through to 42km, including all shapes, sizes and interests, I also help, assist and lead many towards their […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2837\" class=\"post-2837 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-2-16-the-liquid-meal-myth/\" rel=\"bookmark\">PAMPY’S POST 2.16 – THE LIQUID MEAL MYTH</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-2-16-the-liquid-meal-myth/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-01-23T04:49:22+00:00\">January 23, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  Recently I was offered a commercially made (blended) healthy juice, and, I must say I enjoyed it! This got me thinking! While the constantly increasing pace of our modern lifestyle opens itself up to quick and easy liquid meals, like juices and protein shakes, I think many need to be mindful of liquid meal […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2829\" class=\"post-2829 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-45-15-overtrained-men-produce-girls/\" rel=\"bookmark\">PAMPY’S POST 45.15 – OVERTRAINED MEN PRODUCE GIRLS!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-45-15-overtrained-men-produce-girls/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-12-06T19:21:31+00:00\">December 6, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team,   This is an older post from 3 years ago, but it sort of links in with leaving yourself trashed and depleted – as is this time of year.   I am at Curl Curl Netball Complex watching the 2nd of 3 games this morning. Being raised on footy and cricket my netball […]\r\n\r\n<article id=\"post-2819\" class=\"post-2819 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\" rel=\"bookmark\">PAMPY’S POST 44.15 – 10 QUICK RUNNING TECHNIQUE TIPS (BASED ON WKENDS RUNNING RACE)</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-11-30T22:01:31+00:00\">November 30, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nOn the weekend, on aging legs, I battled my way through the half marathon(21.1kms) section of a triathlon. Being a repeated out an back course you were always around other runners. To pass time and disengage from my own discomfort, I caught myself gawking, almost studying at others. As I was both being passed and […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2810\" class=\"post-2810 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-43-15-can-800s-predict-your-marathon-time-case-study-included/\" rel=\"bookmark\">PAMPY’S POST 43.15 – CAN 800’S PREDICT YOUR MARATHON TIME? (Case study included)</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-43-15-can-800s-predict-your-marathon-time-case-study-included/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-11-15T23:18:47+00:00\">November 15, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nGood Morning (runners), I’m often asked, usually by A-type analytical high achievers, what, exactly, will be their finishing marathon time given their; talent, training commitment, lactate threshold, the course, the weather, their nutrition breakdown to the gram, and the music they intend to use on race day.   It is easy enough to answer. Buggered […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2800\" class=\"post-2800 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-42-15-whats-better-running-on-treadmills-or-mixed-outdoor-surfaces/\" rel=\"bookmark\">PAMPY’S POST 42-15 – WHAT’S BETTER, RUNNING ON TREADMILLS OR MIXED OUTDOOR SURFACES?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-42-15-whats-better-running-on-treadmills-or-mixed-outdoor-surfaces/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-11-09T00:47:46+00:00\">November 9, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nShould you consider a portion of your running/ walking week using a treadmill?   Is running on a more forgiving and uniform surface better for your joints?   Is a treadmill’s moving surface cheating? As in helping you lift and flick your supporting base of support.   While I personally find it difficult to spend […]\r\n\r\n</div>\r\n</article></div>\r\n<article id=\"post-2791\" class=\"post-2791 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-41-15-sugar-not-the-real-culprit-for-our-fatness-sickness/\" rel=\"bookmark\">PAMPY’S POST 41.15 – SUGAR: NOT THE REAL CULPRIT FOR OUR FATNESS &amp; SICKNESS!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-41-15-sugar-not-the-real-culprit-for-our-fatness-sickness/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-11-04T00:32:30+00:00\">November 4, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  In 1980 the dietary fat revolution and subsequent promotion of; “Don’t eat dietary FAT it will cause cardiovascular disease and will make you fat”, began with a boom. The recommended food pyramid was flipped from the original version, (of which was nothing more than just eat food from the ground, on trees, and with […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2752\" class=\"post-2752 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-40-15-is-work-pressure-leaving-your-tank-dry-when-you-walk-out-the-door-part-1/\" rel=\"bookmark\">PAMPY’S POST 40.15 – IS WORK PRESSURE LEAVING YOUR TANK DRY WHEN YOU WALK OUT THE DOOR? PART 1</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-40-15-is-work-pressure-leaving-your-tank-dry-when-you-walk-out-the-door-part-1/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-10-18T03:19:02+00:00\">October 18, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nBased on the last 400 Health Assessments I’ve conducted, performed on a mix white and blue collar workers, results suggest the greatest threat to continued good health and optimum performance could be related to the influence of lifestyle (work) demands, and one’s perception and tolerance of stress. The media commonly has us believing the main reasons for declining […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2733\" class=\"post-2733 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-39-15-why-take-a-snapshot-of-your-health-status/\" rel=\"bookmark\">PAMPY’S POST 39.15 – WHY TAKE A SNAPSHOT OF YOUR HEALTH STATUS?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-39-15-why-take-a-snapshot-of-your-health-status/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-10-05T04:28:26+00:00\">October 5, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nToday’s post asks the question; can a non-invasive health assessment*, a snapshot of your health status if you like, let YOU know you’re giving yourself your best chance of optimum performance?   *A Health Assessment is NOT a full Fitness ECG Stress Test. It is NOT an athletic aerobic threshold or VO2 max test. It […]\r\n\r\n<article id=\"post-2722\" class=\"post-2722 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\" rel=\"bookmark\">PAMPY’S POST 38.15 – HUNGER GAMES PART 2</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-28T10:17:52+00:00\">September 28, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nLast week’s post offered my assessment on the link between gaining and carrying excessive body fat and the bio-chemistry related to hunger and it’s response on behaviour.   Here’s a super quick recap of the study: For 12 months I assessed and tracked (while being guided by a number of experts) the response of 9 […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2714\" class=\"post-2714 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\" rel=\"bookmark\">PAMPY’S POST 37.15 – HUNGER IS THE KEY TO SUSTAINED IDEAL BODY WEIGHT! SO IT SEEMS! – PART 1</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-09-21T20:32:16+00:00\">September 21, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThis post discusses the past 12 months where I’ve had the opportunity to work closely with a group of individuals, who, for various reasons, acknowledged the necessity to return their body composition to its original and intended state.   It became clear the instinctive trigger of “hunger” played the most significant role in weight loss, […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2708\" class=\"post-2708 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-36-15-the-grey-section-in-endurance-events-bring-on-sundays-sydney-running-festival/\" rel=\"bookmark\">PAMPY’S POST 36.15- THE “GREY” SECTION IN ENDURANCE EVENTS – BRING ON SUNDAY’S SYDNEY RUNNING FESTIVAL!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-36-15-the-grey-section-in-endurance-events-bring-on-sundays-sydney-running-festival/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-14T06:50:13+00:00\">September 14, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team, Today’s post discusses the inevitable (self-sabotaging) performance limiting period in endurance events when your brain generates emotions like; damn my legs hurt, why am I hurting myself like this? I don’t need this sh^t! or, at worst, just get me out off this friggin course – NOW! Hopefully I’ll offer a few tools […]\r\n\r\n<article id=\"post-2691\" class=\"post-2691 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-35-15-will-the-paleo-diet-make-me-leaner-faster/\" rel=\"bookmark\">PAMPY’S POST 35.15 – WILL THE PALEO DIET MAKE ME LEANER &amp; FASTER?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-35-15-will-the-paleo-diet-make-me-leaner-faster/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-07T06:43:58+00:00\">September 7, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nIn 2003, long before Mike Willesee tackled celebrity chef Pete Evans’ 10 week Paleo diet test (recently featured on channel 7’s Sunday Program), I conducted my own 6 week strict Paleo diet. My interest; will it improve my day to day vitality, my wellness, headspace, and will it improve my recovery from training, by boosting […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2673\" class=\"post-2673 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-34-15-case-study-part-3-struggling-to-reach-race-weight-heres-perhaps-why/\" rel=\"bookmark\">PAMPY’S POST 34.15 – CASE STUDY – PART 3 – STRUGGLING TO REACH RACE WEIGHT! HERE’S PERHAPS WHY?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-34-15-case-study-part-3-struggling-to-reach-race-weight-heres-perhaps-why/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-09-03T23:25:15+00:00\">September 3, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nEnforcing the “follow on”” from the previous 2 posts in relation to exercise intensity, and more so the pit falls of blasting too hard too soon, today, we focus on the challenge of reaching your ideal weight for endurance events.   More specifically we focus on the influence of lifestyle stress and the follow on […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2665\" class=\"post-2665 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-33-15-part-2-is-relative-hard-exercise-leading-to-repeating-injuries-or-sickness/\" rel=\"bookmark\">PAMPY’S POST 33.15 – PART 2 – IS RELATIVE HARD EXERCISE LEADING TO REPEATING INJURIES OR SICKNESS?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-33-15-part-2-is-relative-hard-exercise-leading-to-repeating-injuries-or-sickness/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-30T23:38:32+00:00\">August 30, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nYou’re enjoying your training, so much so you catch yourself enthused enough to frequently test your upper limits. You sense improvements in performance and confidence. And, while these workouts are relatively hard, there’s something magic and rewarding about blowing your doors off.   Then….. You sense something has gone wrong. A sniffle turns into an […]\r\n\r\n<article id=\"post-2650\" class=\"post-2650 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pamppys-post-32-15-part-1-road-test-orange-theory-training-classes-does-it-work/\" rel=\"bookmark\">PAMPY’S POST 32.15 – PART 1 – ROAD TEST ORANGE THEORY TRAINING CLASSES – DOES IT WORK?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pamppys-post-32-15-part-1-road-test-orange-theory-training-classes-does-it-work/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-24T01:00:12+00:00\">August 24, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team, Recently I was invited to trial a new fitness trend called Orange Theory.   It’s huge in the States, and, like many new fitness alternatives it’s never too long before the song &amp; dance reaches our shores.   What is it?   Basically it’s group fitness classes using cardiovascular training machines like spin […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2578\" class=\"post-2578 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-31-15-why-should-you-join-me-for-my-7-day-gut-reboot/\" rel=\"bookmark\">PAMPY’S POST 31.15 –WHY SHOULD YOU JOIN ME FOR MY 7 DAY GUT REBOOT?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-31-15-why-should-you-join-me-for-my-7-day-gut-reboot/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-12T08:47:21+00:00\">August 12, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n    In today’s post, we’ll determine whether you’d benefit by joining me, and plenty of others, in my yearly 7 day (only) gut health reboot program. Why? Well, it’s like this. While my year round food choices, exercises interests, and management of day to day stress keeps me somewhat fit and healthy, my lifestyle […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2532\" class=\"post-2532 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-30-15-can-two-simple-life-hacks-boost-mood-metabolism-training-motivation/\" rel=\"bookmark\">PAMPY’S POST 30.15 – CAN TWO SIMPLE LIFE HACKS BOOST MOOD, METABOLISM &amp; TRAINING MOTIVATION?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-30-15-can-two-simple-life-hacks-boost-mood-metabolism-training-motivation/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-03T03:21:44+00:00\">August 3, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team, Over the past few weeks I’ve had a number of clients concede their typical training motivation and consistency. Yeah yeah, I know it’s been cold, dark and wet…… THE TEST – Could I renew training motivation for Mary, Rick, Ronan, Kathy &amp; Pat, by implementing (via an alarm app) just 2 simple lifestyle […]\r\n\r\n<article id=\"post-2519\" class=\"post-2519 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-29-15-standing-desk-yes-or-no/\" rel=\"bookmark\">PAMPY’S POST 29.15 – STANDING DESK – YES OR NO?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-29-15-standing-desk-yes-or-no/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-27T07:15:59+00:00\">July 27, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nStanding desk! Just another funky trend, or, given our shifting sedentary lifestyle, should we integrate this seemingly simple and natural practice into our world? Well, let’s test it. I’ve set up my office and home desk at the appropriate height, and, to be fair, I’ll give it six weeks. I figure between home &amp; work, […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2463\" class=\"post-2463 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-28-15-walk-of-life-is-runwalk-faster/\" rel=\"bookmark\">PAMPY’S POST 28.15 – WALK OF LIFE – IS RUN/WALK FASTER?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-28-15-walk-of-life-is-runwalk-faster/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-20T09:38:01+00:00\">July 20, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nToday’s post explores the value of integrating a structured WALK PHASE into your training and racing performance. Meaning, would you finish your running event faster, and in better condition, if your split your pace with an interval of walking and running – from the very start.     Would your net time be faster? Would […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2434\" class=\"post-2434 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-finally-a-running-shoe-worth-recommending/\" rel=\"bookmark\">PAMPY’S POST 27.15 – FINALLY A RUNNING SHOE WORTH RECOMMENDING!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-finally-a-running-shoe-worth-recommending/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-13T06:26:41+00:00\">July 13, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team,   In today’s post, for the first time in 25 years of running, I’m prepared to recommend a brand and model of running shoe. Having run in well over 100 varying models and brands, only now, after a thorough road test (about 200kms including a race), I’m up for a plug. And, I […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"><article id=\"post-2423\" class=\"post-2423 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-case-study-adrian-is-one-stressed-out-cat/\" rel=\"bookmark\">PAMPY’S POST 27.15 – CASE STUDY – ADRIAN IS ONE STRESSED OUT CAT!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-case-study-adrian-is-one-stressed-out-cat/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-06T23:07:24+00:00\">July 6, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nToday’s post reviews the effect of lifestyle stress on health, exercise, and personality.   With his full permission client Adrian Gleeson allowed me to post his journey over the past 6 months. While Adrian originally approached me to help him improve his half marathon time, it became obvious early in the piece, his management of […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2411\" class=\"post-2411 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\" rel=\"bookmark\">PAMPY’S POST 26.15 – GRAVITY &amp; RUNNING = LESS EFFORT MORE SPEED</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-29T22:12:45+00:00\">June 29, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team,   It would be fair to assume muscular contraction – that being – in our feet, Achilles tendons, calves, quads, hamstrings &amp; hips – is considered to be the main force moving and accelerating a runner forward – while on support (that being – the most balanced mid-phase posture in the run stride). […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2402\" class=\"post-2402 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-25-15-the-bullsht-behind-food-sweeteners/\" rel=\"bookmark\">PAMPY’S POST 25.15 – THE BULLSH^T BEHIND FOOD SWEETENERS</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-25-15-the-bullsht-behind-food-sweeteners/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-22T10:39:53+00:00\">June 22, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning All, In today’s post I offer my opinion on the new wave of “healthy” food sweetening options which now bombard our shelves. You know the ones – “natural sweeteners” and a “healthy” alternative to refined sugar. Thankfully, media interest over the last 2 years has highlighted the health dangers of continual consumption of refined […]\r\n\r\n<article id=\"post-2392\" class=\"post-2392 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-24-15-do-tight-achilles-tendons-allow-for-a-faster-pace/\" rel=\"bookmark\">PAMPY’S POST 24.15 DO TIGHT ACHILLES TENDONS ALLOW FOR A FASTER PACE?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-24-15-do-tight-achilles-tendons-allow-for-a-faster-pace/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-16T08:50:49+00:00\">June 16, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThink of your legs as springs. When you run, you stretch those springs – with your achilles tendon, and to a lesser extent the arch of the foot – and store energy that’s then released to power your next stride. As the spring snaps back to its original length, bang you move towards your destination. […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2375\" class=\"post-2375 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-23-15-case-study-part-1-i-train-damn-hard-yet-im-still-over-weight-wtf/\" rel=\"bookmark\">PAMPY’S POST 23.15: CASE STUDY PART 1 – I TRAIN DAMN HARD, YET I’M STILL OVER WEIGHT! WTF!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-23-15-case-study-part-1-i-train-damn-hard-yet-im-still-over-weight-wtf/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-08T02:03:47+00:00\">June 8, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThis post, based on my assessments and observations, I want to outline how; 1) No amount of exercise will make a significant change to stored body fat – to the 30% of our population who have a carb intolerance and continue consuming what’s wrong for them. 2) To determine whether you are in this 30% […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2353\" class=\"post-2353 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-10-tips-to-avoid-colds-or-flus-this-may-thru-october/\" rel=\"bookmark\">PAMPY’S POST 22.15 – 10 TIPS TO AVOID COLD’S OR FLU’S THIS JUNE THRU OCTOBER</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-10-tips-to-avoid-colds-or-flus-this-may-thru-october/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-01T00:50:25+00:00\">June 1, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nTrust me I was thinking of far more entertaining topics than snotty noses, but, when my 3rd client today called in claiming manflu, I went into research mode. OK, here’s a challenge for you.   June – October 2015 = zero cold or flu’s – yes it can and should be achieved!   Read on… […]\r\n\r\n<article id=\"post-2290\" class=\"post-2290 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-gus-worland-beyond-the-marathon-2/\" rel=\"bookmark\">PAMPY’S POST 21.15 – GUS WORLAND BEYOND THE MARATHON #2</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-gus-worland-beyond-the-marathon-2/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-24T05:20:14+00:00\">May 24, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nName: Gus Worland – Triple M Grill Member – 6-9am 104.9 FM. Event: Port Stephens Sprint Distance Triathlon – 23.5.2015. Fighting Weight: 107kg (Dec 2013 @ 148kgs). Reason: “I’d simply like my own continued journey to hopefully encourage others to start their journey towards improved wellness” GW     click for BEYOND THE MARATHON PART […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2253\" class=\"post-2253 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-20-15-negative-split-personal-best/\" rel=\"bookmark\">PAMPY’S POST 20.15 – NEGATIVE SPLIT = PERSONAL BEST</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-20-15-negative-split-personal-best/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-18T07:31:28+00:00\">May 18, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nIt is, game time! Your event is just about to start. So what’s your race plan? Or – more precisely, what’s your approach to economising your limited energy over the race distance? And furthermore – why DO we even plan?   Because you want to finish as best YOU can on that day. You want […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2238\" class=\"post-2238 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-19-15-case-study-part-2-can-we-avoid-sickness-fatness-faced-with-2015-stressors/\" rel=\"bookmark\">PAMPY’S POST 19.15 – CASE STUDY PART 2 – CAN WE AVOID SICKNESS &amp; FATNESS FACED WITH 2015 STRESSORS?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-19-15-case-study-part-2-can-we-avoid-sickness-fatness-faced-with-2015-stressors/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-11T20:51:10+00:00\">May 11, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nIn last week’s post I outlined 3 clients (Jim, John &amp; Reece) who all lead classic 1st world lifestyles. Commonly their health status reflected this lifestyle (not bad, but not great). CLICK FYI     In this week’s post we test the possibility of balancing long term wellness (that is, continued “good” physical &amp; emotional […]\r\n\r\n<article id=\"post-2177\" class=\"post-2177 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-18-15-case-study-part-1-beer-stress-sleep-dep-gut-health/\" rel=\"bookmark\">PAMPY’S POST 18.15 – CASE STUDY PART 1 – BEER, STRESS, SLEEP DEP &amp; GUT HEALTH</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-18-15-case-study-part-1-beer-stress-sleep-dep-gut-health/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-03T23:57:28+00:00\">May 3, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  Is it possible to balance continued wellness with fixed non-negotiable lifestyle challenges like stress, alcohol, reduced sleep and aging? It seems the health status of your GUT (or GIT – Gastro intestinal tract) may have the answer!         The Case Study Over the past 6 months, 3 clients (see below) have […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2150\" class=\"post-2150 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-gus-worland-beyond-the-marathon/\" rel=\"bookmark\">PAMPY’S POST 17.15 – GUS WORLAND BEYOND THE MARATHON</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-gus-worland-beyond-the-marathon/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-27T10:00:40+00:00\">April 27, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n    Gus Worland Jan 2014 @ 145-151kgs Gus Worland Dec 2014 @ 105-108kgs Gus Worland Apr 2015 @ 102-104kgs Many have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series! This event was  6 months post NY, and as you can see the journey […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2136\" class=\"post-2136 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-half-marathon-crash/\" rel=\"bookmark\">PAMPY’S POST 16.15 – 10 TIPS FOR AVOIDING A HALF MARATHON CRASH</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-half-marathon-crash/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-20T20:28:45+00:00\">April 20, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nAs I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here’s a few race day key points to consider.   On the weekend I had the opportunity of oberving (and cheering) triathletes charging around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably […]\r\n\r\n<article id=\"post-2111\" class=\"post-2111 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-15-15-effortless-running-find-it-learn-it-practice-it/\" rel=\"bookmark\">PAMPY’S POST 15.15 – EFFORTLESS RUNNING (find it, learn it, practice it)</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-15-15-effortless-running-find-it-learn-it-practice-it/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-12T23:05:51+00:00\">April 12, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nBrad Pamp Running Coach – 60 minute one on one session   Purpose Determine YOUR optimum running stride.   Leave you with a technique to PRACTICE. Why Reduce potential running related injuries. Increase running distance &amp; speed relative to you. Enjoy and look forward to jogging &amp; running. Key features Determine your most balanced running posture. […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2100\" class=\"post-2100 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-14-15-fat-loss-case-study-time-patience-fat/\" rel=\"bookmark\">PAMPY’S POST 14.15 – FAT LOSS CASE STUDY – TIME, PATIENCE &amp; FAT!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-14-15-fat-loss-case-study-time-patience-fat/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-07T07:11:59+00:00\">April 7, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nIn March 2012 John Hetherington timidly made contact with me via his close friend, Steve Watkins. Steve had used my services for his marathon running interests – and still does. John however, had zero interest in running. In fact, he had well and truly confirmed that during his 48 years, all forms of athletic interests […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2078\" class=\"post-2078 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\" rel=\"bookmark\">PAMPY’S POST 14.11 – MEASURING RUNNING POWER/ EFFICIENCY</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-30T05:34:48+00:00\">March 30, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nWelcome to another post,   Does increased running power slow you down when running longer? For years now cycling coaching geeks have painstakingly been married to analysing cycling power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.   Efficiency in terms of human movement […]\r\n\r\n<article id=\"post-2067\" class=\"post-2067 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-cold/\" rel=\"bookmark\">10 TIPS FOR AVOIDING A COLD</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-cold/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-26T20:49:53+00:00\">March 26, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n    Question – I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode. So firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!   Of course for most of us this is simply […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2048\" class=\"post-2048 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-13-15-sugarless-marathon-experiment/\" rel=\"bookmark\">PAMPY’S POST 13.15 – SUGARLESS MARATHON EXPERIMENT</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-13-15-sugarless-marathon-experiment/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-16T21:53:46+00:00\">March 16, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nSUGARLESS ENDURANCE FUELLING My February 2012 experiment was to prove it is possible to successfully race hard over the Marathon (42.2kms) and a Half Ironman Triathlon (2km, 90km, 21km) on water alone – completely free of sports products.  “To do this, I will need to reach “Fat Adaptation first” Being – my brain instructing my […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2033\" class=\"post-2033 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-poost-12-15-sht-stink/\" rel=\"bookmark\">PAMPY’S POST 12.15 – DOES YOUR SH*T STINK?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-poost-12-15-sht-stink/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-11T21:07:35+00:00\">March 11, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nWelcome to another post,   My upcoming 28 day program “Re-load your original default food choices” will direct you to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.   Today’s post offers a quick look at sh*t. […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-11-15-can-lose-fat-gain-weight/\" rel=\"bookmark\">PAMPY’S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-11-15-can-lose-fat-gain-weight/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-07T23:25:07+00:00\">March 7, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nWhat is your optimum stored body fat ratio? Does it matter? Does muscle weigh more than fat?   From my recent 28 Day Reboot Program, one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.   A DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard […]\r\n\r\n</div>\r\n</footer></article></div>\r\n</article></div>\r\n</article></div>\r\n</article></div>\r\n</article></div>\r\n</article></footer></article></div>\r\n</article></div>\r\n</article></div>\r\n</article></div>\r\n</article></article></div>\r\n</article></div>\r\n</article></div>\r\n</article>','PAMPY\'S POST ARCHIVES','','inherit','closed','closed','','3534-revision-v1','','','2016-08-30 05:28:32','2016-08-30 05:28:32','',3534,'http://balancehealthprograms.com.au/3534-revision-v1/',0,'revision','',0),(4038,2,'2017-11-19 01:46:46','2017-11-19 01:46:46','','runnnnnnn','','inherit','closed','closed','','runnnnnnn','','','2017-11-19 01:46:46','2017-11-19 01:46:46','',0,'http://balancehealthprograms.com.au/wp-content/uploads/runnnnnnn.jpg',0,'attachment','image/jpeg',0),(3541,2,'2016-09-06 07:16:00','2016-09-06 07:16:00','','download (8)','','inherit','closed','closed','','download-8','','','2016-09-06 07:23:33','2016-09-06 07:23:33','',3545,'http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg',0,'attachment','image/jpeg',0),(3542,2,'2016-09-06 07:16:06','2016-09-06 07:16:06','','Picture3','','inherit','closed','closed','','picture3','','','2016-09-06 07:24:59','2016-09-06 07:24:59','',3545,'http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png',0,'attachment','image/png',0),(3543,2,'2016-09-06 07:16:10','2016-09-06 07:16:10','','Picture2','','inherit','closed','closed','','picture2','','','2016-09-06 07:22:21','2016-09-06 07:22:21','',3545,'http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png',0,'attachment','image/png',0),(3544,2,'2016-09-06 07:16:12','2016-09-06 07:16:12','','Picture1','','inherit','closed','closed','','picture1','','','2016-09-06 07:23:04','2016-09-06 07:23:04','',3545,'http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg',0,'attachment','image/jpeg',0),(3545,2,'2016-09-06 07:25:09','2016-09-06 07:25:09','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Snore – in most cases (not all), inefficient breathing contributes to snoring.  This is not healthy and can be improved.  Your GP is a good way to start.</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived from the essential amino acid tryptophan, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>Download “free’ App available on both iPhone and Android – <span style=\"color: #99cc00;\"><u>PZIZZ</u></span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a></h4>\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!</h4>\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ff9900;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-5/\">GOT TO PART 5 - THE POWER OF FOOD &amp; TUNES</a></strong></span></h3>\r\n</blockquote>','LIFESTYLE STRESS SERIES PART 4','','publish','closed','closed','','lifestyle-stress-series-part-4','','','2016-09-09 00:26:01','2016-09-09 00:26:01','',0,'http://balancehealthprograms.com.au/?page_id=3545',0,'page','',0),(3548,2,'2016-09-06 07:28:05','2016-09-06 07:28:05','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWe used the same simple sleep strategies on both groups.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span>\r\n\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Instructions</strong></span>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span>\r\n<ul>\r\n	<li><strong>High</strong> (systolic – the top number, g.,. <strong>145</strong>/85) <strong>blood pressure</strong>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span>\r\n\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span>\r\n\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span>\r\n\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span>\r\n\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Download “free’ App both on iPhone and Android – <u>PZIZZ</u></strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong>Application # 1</strong> – I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a>\r\n\r\nHit ‘Power Snooze’ (Red button)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Application # 2</strong> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!\r\n<ul>\r\n	<li>Hit ‘Sleep’ (Blue button)</li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:28:05','2016-09-06 07:28:05','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3546,2,'2016-09-06 07:25:09','2016-09-06 07:25:09','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h4>\r\n&nbsp;\r\n\r\nGot to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;</span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa.jpg\"><img class=\" size-medium wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"300\" height=\"300\" /></a></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWe used the same simple sleep strategies on both groups.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span>\r\n\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Instructions</strong></span>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span>\r\n<ul>\r\n	<li><strong>High</strong> (systolic – the top number, g.,. <strong>145</strong>/85) <strong>blood pressure</strong>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span>\r\n\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span>\r\n\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span>\r\n\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span>\r\n\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Download “free’ App both on iPhone and Android – <u>PZIZZ</u></strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong>Application # 1</strong> – I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a>\r\n\r\nHit ‘Power Snooze’ (Red button)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Application # 2</strong> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!\r\n<ul>\r\n	<li>Hit ‘Sleep’ (Blue button)</li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:25:09','2016-09-06 07:25:09','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3547,2,'2016-09-06 07:26:21','2016-09-06 07:26:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;</span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa.jpg\"><img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></a></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWe used the same simple sleep strategies on both groups.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span>\r\n\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Instructions</strong></span>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span>\r\n<ul>\r\n	<li><strong>High</strong> (systolic – the top number, g.,. <strong>145</strong>/85) <strong>blood pressure</strong>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span>\r\n\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span>\r\n\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span>\r\n\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span>\r\n\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Download “free’ App both on iPhone and Android – <u>PZIZZ</u></strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong>Application # 1</strong> – I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a>\r\n\r\nHit ‘Power Snooze’ (Red button)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Application # 2</strong> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!\r\n<ul>\r\n	<li>Hit ‘Sleep’ (Blue button)</li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:26:21','2016-09-06 07:26:21','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3549,2,'2016-09-09 00:25:26','2016-09-09 00:25:26','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>PART 4</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\n&nbsp;\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\n<ul>\n	<li>The ill-health consequence of consistent poor sleep,</li>\n	<li>The power of quality sleeps on sustainable good health, and</li>\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\n&nbsp;\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\n\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\n\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\n<ul>\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\n</ul>\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\n<ul>\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\n</ul>\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\n<ul>\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\n	<li>Snore – in most cases (not all), inefficient breathing contributes to snoring.  This is not healthy and can be improved.  Your GP is a good way to start.</li>\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\n	<li>**Low sex drive.</li>\n</ul>\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\n<ul>\n	<li>Fall asleep within 3 minutes of laying down.</li>\n	<li>While moving around a little during sleep, sleep was mostly</li>\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\n	<li>*Rarely wake to feel dehydrated.</li>\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\n</ul>\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\nSerotonin and melatonin are both neurotransmitters derived from the essential amino acid tryptophan, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\n\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\n\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\n\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\n\n&nbsp;\n<blockquote>\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\n\n&nbsp;\n\n&nbsp;\n\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;</blockquote>\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\n<ul>\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>Download “free’ App available on both iPhone and Android – <span style=\"color: #99cc00;\"><u>PZIZZ</u></span></strong></span></h4>\n</blockquote>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a></h4>\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\n<ul>\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\n	<li>You’ll need Headphones.</li>\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\n</ul>\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!</h4>\n<ul>\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\n</ul>\nFirstly, give yourself a chance.\n<ul>\n	<li>Whack on clean sheets and a clean pillow case.</li>\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\n</ul>\n&nbsp;\n\nHopefully, this offers the motivation to give it a crack.  It’s free.\n\n&nbsp;\n<h3 style=\"text-align: center;\"><span style=\"color: #ff9900;\"><strong>GOT TO PART 5 - THE POWER OF FOOD &amp; TUNES</strong></span></h3>','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-autosave-v1','','','2016-09-09 00:25:26','2016-09-09 00:25:26','',3545,'http://balancehealthprograms.com.au/3545-autosave-v1/',0,'revision','',0),(3550,2,'2016-09-06 07:32:15','2016-09-06 07:32:15','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><strong>High</strong> (systolic – the top number, g.,. <strong>145</strong>/85) <strong>blood pressure</strong>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span>\r\n\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span>\r\n\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span>\r\n\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span>\r\n\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Download “free’ App both on iPhone and Android – <u>PZIZZ</u></strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong>Application # 1</strong> – I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a>\r\n\r\nHit ‘Power Snooze’ (Red button)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Application # 2</strong> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!\r\n<ul>\r\n	<li>Hit ‘Sleep’ (Blue button)</li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:32:15','2016-09-06 07:32:15','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3551,2,'2016-09-06 07:33:43','2016-09-06 07:33:43','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Download “free’ App both on iPhone and Android – <u>PZIZZ</u></strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong>Application # 1</strong> – I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a>\r\n\r\nHit ‘Power Snooze’ (Red button)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Application # 2</strong> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!\r\n<ul>\r\n	<li>Hit ‘Sleep’ (Blue button)</li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:33:43','2016-09-06 07:33:43','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3552,2,'2016-09-06 07:34:29','2016-09-06 07:34:29','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Download “free’ App both on iPhone and Android – <u>PZIZZ</u></strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong>Application # 1</strong> – I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a>\r\n\r\nHit ‘Power Snooze’ (Red button)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Application # 2</strong> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!\r\n<ul>\r\n	<li>Hit ‘Sleep’ (Blue button)</li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:34:29','2016-09-06 07:34:29','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3553,2,'2016-09-06 07:36:51','2016-09-06 07:36:51','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Download “free’ App both on iPhone and Android – <u>PZIZZ</u></strong></span></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a>\r\n\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:36:51','2016-09-06 07:36:51','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3554,2,'2016-09-06 07:37:37','2016-09-06 07:37:37','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Download “free’ App both on iPhone and Android – <u>PZIZZ</u></strong></span></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a>\r\n\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:37:37','2016-09-06 07:37:37','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3555,2,'2016-09-06 07:39:38','2016-09-06 07:39:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>Download “free’ App both on iPhone and Android – <span style=\"color: #99cc00;\"><u>PZIZZ</u></span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a></h4>\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!</h4>\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:39:38','2016-09-06 07:39:38','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3557,2,'2016-09-06 07:49:59','2016-09-06 07:49:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived from the essential amino acid tryptophan, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>Download “free’ App available on both iPhone and Android – <span style=\"color: #99cc00;\"><u>PZIZZ</u></span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a></h4>\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!</h4>\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:49:59','2016-09-06 07:49:59','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3556,2,'2016-09-06 07:43:34','2016-09-06 07:43:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived <a href=\"http://nootriment.com/tryptophan-supplement/\">from the essential amino acid tryptophan</a>, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>Download “free’ App available on both iPhone and Android – <span style=\"color: #99cc00;\"><u>PZIZZ</u></span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a></h4>\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!</h4>\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 07:43:34','2016-09-06 07:43:34','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3559,2,'2016-09-06 07:54:49','2016-09-06 07:54:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"79\" height=\"59\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span></h4>\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"221\" height=\"162\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\n<h4>Today we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span></h4>\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n<h4>Strategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is it? </strong></span></h4>\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why Hack?</strong></span></h4>\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why does it work? </strong></span></h4>\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How then?</strong></span></h4>\r\n<h5><em><span style=\"color: #008080;\"><strong>Basic RB model</strong></span> - although Advanced model below improved results significantly.</em></h5>\r\n<ul>\r\n	<li><em>Sit comfortably and close your eyes.</em></li>\r\n	<li><em>Place your hands on your abdomen.</em></li>\r\n	<li><em>With slow control inhale for five unforced counts.</em></li>\r\n	<li><em>Feel your belly pressing against your hands – *full diaphragmatic expansion.</em></li>\r\n	<li><em>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</em></li>\r\n	<li><em>Hold your near maximum volume for a split second, then,</em></li>\r\n	<li><em>Exhale for five counts</em></li>\r\n	<li><em>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</em></li>\r\n	<li><em>Repeat this for four minutes only.</em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Additions </strong></span></h4>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Results </strong></span></h4>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Up next</strong></span></h4>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-4/\">TAKE ME TO PART 4 - SLEEP CITY</a></strong></span></h3>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-09-06 07:54:49','2016-09-06 07:54:49','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0),(3560,2,'2016-09-06 07:55:30','2016-09-06 07:55:30','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"79\" height=\"59\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span></h4>\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"221\" height=\"162\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\n<h4>Today we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span></h4>\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n<h4>Strategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is it? </strong></span></h4>\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why Hack?</strong></span></h4>\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why does it work? </strong></span></h4>\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How then?</strong></span></h4>\r\n<h5><em><span style=\"color: #008080;\"><strong>Basic RB model</strong></span> - although Advanced model below improved results significantly.</em></h5>\r\n<ul>\r\n	<li><em>Sit comfortably and close your eyes.</em></li>\r\n	<li><em>Place your hands on your abdomen.</em></li>\r\n	<li><em>With slow control inhale for five unforced counts.</em></li>\r\n	<li><em>Feel your belly pressing against your hands – *full diaphragmatic expansion.</em></li>\r\n	<li><em>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</em></li>\r\n	<li><em>Hold your near maximum volume for a split second, then,</em></li>\r\n	<li><em>Exhale for five counts</em></li>\r\n	<li><em>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</em></li>\r\n	<li><em>Repeat this for four minutes only.</em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Additions </strong></span></h4>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Results </strong></span></h4>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Up next</strong></span></h4>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-4/\">TAKE ME TO PART 4 - SLEEP CITY</a></strong></span></h3>\r\n</blockquote>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-09-06 07:55:30','2016-09-06 07:55:30','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0),(3561,2,'2016-09-06 19:01:18','2016-09-06 19:01:18','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4a</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Snore – in most cases (not all), inefficient breathing contributes to snoring.  This is not healthy and can be improved.  Your GP is a good way to start.</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived from the essential amino acid tryptophan, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>Download “free’ App available on both iPhone and Android – <span style=\"color: #99cc00;\"><u>PZIZZ</u></span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a></h4>\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!</h4>\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-06 19:01:18','2016-09-06 19:01:18','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3619,2,'2016-10-14 00:48:04','2016-10-14 00:48:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To exercise consistent without pulling up lame - eg calf strains</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To enjoy regular exercise and that awesome feeling you receive from the action,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To balance the bouncing marbles between your ears, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re an athletic bugger, and:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-10-14 00:48:04','2016-10-14 00:48:04','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3563,2,'2016-09-08 23:53:21','2016-09-08 23:53:21','','happy','','inherit','closed','closed','','happy','','','2016-09-09 00:03:44','2016-09-09 00:03:44','',3570,'http://balancehealthprograms.com.au/wp-content/uploads/happy.png',0,'attachment','image/png',0),(3564,2,'2016-09-08 23:53:26','2016-09-08 23:53:26','','heart-health','','inherit','closed','closed','','heart-health','','','2016-09-09 00:03:25','2016-09-09 00:03:25','',3570,'http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg',0,'attachment','image/jpeg',0),(3565,2,'2016-09-08 23:53:29','2016-09-08 23:53:29','','dc','','inherit','closed','closed','','dc','','','2016-09-09 00:00:21','2016-09-09 00:00:21','',3570,'http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg',0,'attachment','image/jpeg',0),(3566,2,'2016-09-08 23:53:33','2016-09-08 23:53:33','','3687945835_97425aa317_z','','inherit','closed','closed','','3687945835_97425aa317_z','','','2016-09-08 23:53:33','2016-09-08 23:53:33','',0,'http://balancehealthprograms.com.au/wp-content/uploads/3687945835_97425aa317_z.jpg',0,'attachment','image/jpeg',0),(3567,2,'2016-09-08 23:53:37','2016-09-08 23:53:37','','4354618648_3f939f5cbf_b','','inherit','closed','closed','','4354618648_3f939f5cbf_b','','','2016-09-08 23:56:50','2016-09-08 23:56:50','',3570,'http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b.jpg',0,'attachment','image/jpeg',0),(3568,2,'2016-09-08 23:53:40','2016-09-08 23:53:40','','octatonic_scales_on_c','','inherit','closed','closed','','octatonic_scales_on_c','','','2016-09-09 00:01:24','2016-09-09 00:01:24','',3570,'http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png',0,'attachment','image/png',0),(3569,2,'2016-09-08 23:53:45','2016-09-08 23:53:45','','kale','','inherit','closed','closed','','kale','','','2016-09-09 00:00:04','2016-09-09 00:00:04','',3570,'http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg',0,'attachment','image/jpeg',0),(3570,2,'2016-09-09 00:04:26','2016-09-09 00:04:26','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) Reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) Amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>P</em><em>roven Food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>V</em></strong><strong><em>arying Music Types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amped up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong><em>1.Green leaf </em></strong></span>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>2. Turkey breast</em></strong></span> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>3. Yogurt</em></strong></span> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong></span><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong></span><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong></span><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces of DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong></span><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong>FYI</strong></span> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>FYI </strong>– Data proves 8/10 heart attacks and strokes under the age of 60 strikes on a Monday.  So, we prioritised our healthy hacks on Monday’s, as you’d think there’s something psychosomatic going on.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-setting.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<blockquote><strong>* Bio-respiratory feedback</strong>\r\n\r\n<strong>* Power snoozes – PZIZZ</strong>\r\n\r\n<strong>* Kale chips</strong>\r\n\r\n<strong>* Tom Petty’s Greatest Hits</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #99cc00;\"><a href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">CLICK TO PART 1, 2, 3, 4, 5.</a></span></h1>\r\n</blockquote>','LIFESTYLE STRESS SERIES  - PART 5','','publish','closed','closed','','lifestyle-stress-series-part-5','','','2016-09-09 02:28:07','2016-09-09 02:28:07','',0,'http://balancehealthprograms.com.au/?page_id=3570',0,'page','',0),(3571,2,'2016-09-08 23:53:54','2016-09-08 23:53:54','','tp','','inherit','closed','closed','','tp','','','2016-09-09 00:01:45','2016-09-09 00:01:45','',3570,'http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg',0,'attachment','image/jpeg',0),(3572,2,'2016-09-09 00:04:26','2016-09-09 00:04:26','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Part 5, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>1) reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,\r\n\r\n2) amping up much-needed serotonin returning some to their ideal daily verve.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b.jpg\"><img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"195\" height=\"130\" /></a>\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>proven food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>varying music types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><strong><em>1.Green leaf </em></strong>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<strong><em>2. Turkey breast</em></strong> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<strong><em>3. Yogurt</em></strong> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<strong>FYI</strong> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>\r\n<blockquote><strong>Bio-respiratory feedback</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Power snoozes – PZIZZ</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Kale chips</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Tom Petty’s Greatest Hits</strong></blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nCLICK TO PART 1, 2, 3, 4a, 4b.','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:04:26','2016-09-09 00:04:26','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3574,2,'2016-09-09 00:06:12','2016-09-09 00:06:12','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" />\r\n<blockquote>\r\n<h5>1) reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,</h5>\r\n<h5>2) amping up much-needed serotonin returning some to their ideal daily verve.</h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>proven food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>varying music types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><strong><em>1.Green leaf </em></strong>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<strong><em>2. Turkey breast</em></strong> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<strong><em>3. Yogurt</em></strong> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<strong>FYI</strong> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>\r\n<blockquote><strong>Bio-respiratory feedback</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Power snoozes – PZIZZ</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Kale chips</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Tom Petty’s Greatest Hits</strong></blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nCLICK TO PART 1, 2, 3, 4a, 4b.','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:06:12','2016-09-09 00:06:12','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3573,2,'2016-09-09 00:05:07','2016-09-09 00:05:07','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>1) reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,\r\n\r\n2) amping up much-needed serotonin returning some to their ideal daily verve.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b.jpg\"><img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"195\" height=\"130\" /></a>\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>proven food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>varying music types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><strong><em>1.Green leaf </em></strong>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<strong><em>2. Turkey breast</em></strong> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<strong><em>3. Yogurt</em></strong> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<strong>FYI</strong> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>\r\n<blockquote><strong>Bio-respiratory feedback</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Power snoozes – PZIZZ</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Kale chips</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Tom Petty’s Greatest Hits</strong></blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nCLICK TO PART 1, 2, 3, 4a, 4b.','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:05:07','2016-09-09 00:05:07','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3575,2,'2016-09-09 00:06:54','2016-09-09 00:06:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>proven food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>varying music types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><strong><em>1.Green leaf </em></strong>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<strong><em>2. Turkey breast</em></strong> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<strong><em>3. Yogurt</em></strong> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<strong>FYI</strong> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>\r\n<blockquote><strong>Bio-respiratory feedback</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Power snoozes – PZIZZ</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Kale chips</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Tom Petty’s Greatest Hits</strong></blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nCLICK TO PART 1, 2, 3, 4a, 4b.','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:06:54','2016-09-09 00:06:54','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3576,2,'2016-09-09 00:08:01','2016-09-09 00:08:01','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>proven food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>varying music types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><strong><em>1.Green leaf </em></strong>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<strong><em>2. Turkey breast</em></strong> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<strong><em>3. Yogurt</em></strong> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<strong>FYI</strong> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>\r\n<blockquote><strong>Bio-respiratory feedback</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Power snoozes – PZIZZ</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Kale chips</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Tom Petty’s Greatest Hits</strong></blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nCLICK TO PART 1, 2, 3, 4a, 4b.','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:08:01','2016-09-09 00:08:01','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3577,2,'2016-09-09 00:09:08','2016-09-09 00:09:08','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>P</em><em>roven Food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>V</em></strong><strong><em>arying Music Types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><strong><em>1.Green leaf </em></strong>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<strong><em>2. Turkey breast</em></strong> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<strong><em>3. Yogurt</em></strong> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<strong>FYI</strong> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>\r\n<blockquote><strong>Bio-respiratory feedback</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Power snoozes – PZIZZ</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Kale chips</strong></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Tom Petty’s Greatest Hits</strong></blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nCLICK TO PART 1, 2, 3, 4a, 4b.','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:09:08','2016-09-09 00:09:08','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3578,2,'2016-09-09 00:20:07','2016-09-09 00:20:07','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\n&nbsp;\n\n<strong> </strong>\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #ffffff;\">1) Reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\n<h5><span style=\"color: #ffffff;\">2) Amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\n&nbsp;</blockquote>\n&nbsp;\n\n&nbsp;\n\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>P</em><em>roven Food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\n\n&nbsp;\n\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>V</em></strong><strong><em>arying Music Types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\n\n&nbsp;\n\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\n\n&nbsp;\n\n&nbsp;\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amped up happy hormones.</h4>\n&nbsp;\n\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\n\n&nbsp;\n<blockquote><span style=\"color: #00ffff;\"><strong><em>1.Green leaf </em></strong></span>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\n\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\n\n<span style=\"color: #00ffff;\"><strong><em>2. Turkey breast</em></strong></span> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\n\n<span style=\"color: #00ffff;\"><strong><em>3. Yogurt</em></strong></span> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\n\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\n\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong></span><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\n\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong></span><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\n\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong></span><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\n\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong></span><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\n\n<span style=\"color: #00ffff;\"><strong>FYI</strong></span> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\n<strong> </strong>\n\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\n\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\n\n&nbsp;\n\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\n\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\n\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\n\n&nbsp;\n\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\n\n&nbsp;\n\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\n\n&nbsp;\n\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\n\n&nbsp;\n\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\n<strong> </strong>\n<ul>\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\n	<li>Reduction and sustained balance of blood sugar.</li>\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\n	<li>Improved sleep with fewer brain disruptions.</li>\n	<li>Less burning temples and eye sockets at day’s end.</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<ul>\n	<li>Emotional communication juice remaining at day’s end.</li>\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\n	<li>Facing fewer dickhe@ds.</li>\n	<li>Increased goal-</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\n<blockquote><strong>* Bio-respiratory feedback</strong>\n\n<strong>* Power snoozes – PZIZZ</strong>\n\n<strong>* Kale chips</strong>\n\n<strong>* Tom Petty’s Greatest Hits</strong></blockquote>\n&nbsp;\n\n&nbsp;\n\nHope you gained something from this,\n\n&nbsp;\n\nPlease feel free to contact me for further info.\n\n&nbsp;\n\nBP\n\n&nbsp;\n<blockquote>\n<h1 style=\"text-align: center;\"><span style=\"color: #99cc00;\"><a href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">CLICK TO PART 1, 2, 3, 4, 5.</a></span></h1>\n</blockquote>','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-autosave-v1','','','2016-09-09 00:20:07','2016-09-09 00:20:07','',3570,'http://balancehealthprograms.com.au/3570-autosave-v1/',0,'revision','',0),(3579,2,'2016-09-09 00:13:24','2016-09-09 00:13:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>P</em><em>roven Food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>V</em></strong><strong><em>arying Music Types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong><em>1.Green leaf </em></strong></span>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>2. Turkey breast</em></strong></span> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>3. Yogurt</em></strong></span> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong></span><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong></span><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong></span><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong></span><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong>FYI</strong></span> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<blockquote><strong>* Bio-respiratory feedback</strong>\r\n\r\n<strong>* Power snoozes – PZIZZ</strong>\r\n\r\n<strong>* Kale chips</strong>\r\n\r\n<strong>* Tom Petty’s Greatest Hits</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #99cc00;\"><a href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">CLICK TO PART 1, 2, 3, 4, 5.</a></span></h1>\r\n</blockquote>','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:13:24','2016-09-09 00:13:24','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3580,2,'2016-09-09 00:14:32','2016-09-09 00:14:32','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) Reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) Amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>P</em><em>roven Food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>V</em></strong><strong><em>arying Music Types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong><em>1.Green leaf </em></strong></span>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>2. Turkey breast</em></strong></span> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>3. Yogurt</em></strong></span> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong></span><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong></span><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong></span><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong></span><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong>FYI</strong></span> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<blockquote><strong>* Bio-respiratory feedback</strong>\r\n\r\n<strong>* Power snoozes – PZIZZ</strong>\r\n\r\n<strong>* Kale chips</strong>\r\n\r\n<strong>* Tom Petty’s Greatest Hits</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #99cc00;\"><a href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">CLICK TO PART 1, 2, 3, 4, 5.</a></span></h1>\r\n</blockquote>','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:14:32','2016-09-09 00:14:32','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3581,2,'2016-09-09 00:15:32','2016-09-09 00:15:32','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) Reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) Amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>P</em><em>roven Food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>V</em></strong><strong><em>arying Music Types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amped up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong><em>1.Green leaf </em></strong></span>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>2. Turkey breast</em></strong></span> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>3. Yogurt</em></strong></span> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong></span><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong></span><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong></span><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong></span><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong>FYI</strong></span> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<blockquote><strong>* Bio-respiratory feedback</strong>\r\n\r\n<strong>* Power snoozes – PZIZZ</strong>\r\n\r\n<strong>* Kale chips</strong>\r\n\r\n<strong>* Tom Petty’s Greatest Hits</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #99cc00;\"><a href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">CLICK TO PART 1, 2, 3, 4, 5.</a></span></h1>\r\n</blockquote>','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:15:32','2016-09-09 00:15:32','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3582,2,'2016-09-09 00:20:11','2016-09-09 00:20:11','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) Reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) Amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>P</em><em>roven Food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>V</em></strong><strong><em>arying Music Types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amped up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong><em>1.Green leaf </em></strong></span>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>2. Turkey breast</em></strong></span> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>3. Yogurt</em></strong></span> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong></span><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong></span><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong></span><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong></span><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong>FYI</strong></span> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>FYI </strong>– Data proves 8/10 heart attacks and strokes under the age of 60 strikes on a Monday.  So, we prioritised our healthy hacks on Monday’s, as you’d think there’s something psychosomatic going on.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<blockquote><strong>* Bio-respiratory feedback</strong>\r\n\r\n<strong>* Power snoozes – PZIZZ</strong>\r\n\r\n<strong>* Kale chips</strong>\r\n\r\n<strong>* Tom Petty’s Greatest Hits</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #99cc00;\"><a href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">CLICK TO PART 1, 2, 3, 4, 5.</a></span></h1>\r\n</blockquote>','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 00:20:11','2016-09-09 00:20:11','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(4037,2,'2017-11-19 01:37:48','2017-11-19 01:37:48','','c2s start','','inherit','closed','closed','','c2s-start','','','2017-11-19 01:37:48','2017-11-19 01:37:48','',0,'http://balancehealthprograms.com.au/wp-content/uploads/c2s-start.jpg',0,'attachment','image/jpeg',0),(3584,2,'2016-09-09 00:25:32','2016-09-09 00:25:32','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Snore – in most cases (not all), inefficient breathing contributes to snoring.  This is not healthy and can be improved.  Your GP is a good way to start.</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived from the essential amino acid tryptophan, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>Download “free’ App available on both iPhone and Android – <span style=\"color: #99cc00;\"><u>PZIZZ</u></span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a></h4>\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!</h4>\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ff9900;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-5/\">GOT TO PART 5 - THE POWER OF FOOD &amp; TUNES</a></strong></span></h3>','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-09 00:25:32','2016-09-09 00:25:32','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3585,2,'2016-09-09 00:26:01','2016-09-09 00:26:01','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 – QUALITY ZEDS LEADS TO QUALITY RECOVERY – MENTALLY, PHYSICALLY &amp; EMOTIONALLY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PART 4</strong></span> continues to offer the results and feedback from my ‘Work/Lifestyle Stress Balance’ case study.</h3>\r\n&nbsp;\r\n<h5>Got to <span style=\"color: #993366;\"><strong>PART 1-3</strong></span> to catch up.</h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Today’s section offers;<img class=\"  wp-image-2758 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"247\" height=\"247\" /></span></h4>\r\n<ul>\r\n	<li>The ill-health consequence of consistent poor sleep,</li>\r\n	<li>The power of quality sleeps on sustainable good health, and</li>\r\n	<li>The sleep hacks (strategies) we used to sleep better (the hacks that worked).</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">We used the same simple sleep strategies on both groups.</span></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>GROUP 1</strong></span> - the sustained rock star-like adrenaline (stress) chargers, and,\r\n\r\n<strong><span style=\"color: #00ffff;\">GROUP 2</span></strong> - those now living with some of their (serotonin) lights dimmed lower than ideal.\r\n\r\n<strong>Note</strong> – Group 2, Serotonin Seekers, may have reached this somewhat disheartened (yet usually guarded) state after living an adrenalin charged (consistently stressed) lifestyle, and have been broken, or, they slowly reached this state over many years.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>The Head Buzz Test</strong></span></h4>\r\nBefore launching into all things sleep, below is a short, simple ‘test’ we performed on most subjects.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Instructions</strong></span></h4>\r\n<ul>\r\n	<li>Lay down for five minutes of so. Do not attempt to fall asleep, just lay down and focus on your phone or TV.</li>\r\n	<li>Now, get to your feet, as in fully upright, as quickly as possible.</li>\r\n</ul>\r\nNow, while this sudden (gravity challenged) change in blood pressure is likely to offer a brief moment of ‘head spins’, you should gather your composure within two to three seconds.  However, should your optic focus, coordination imbalance or head spins linger longer than three seconds, this seemed to correlate with our Group 1 members – the adrenalin (cortisol overload) stress drivers.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>An active (positive) Head Spin Test and the list below was reflective of adrenalin stress drivers</strong>.</span></h4>\r\n<ul>\r\n	<li><span style=\"color: #ff0000;\"><strong>High</strong></span> (systolic – the top number, g.,. <strong>145</strong>/85) <span style=\"color: #ff0000;\"><strong>blood pressure</strong></span>. Medics confirmed, in all but one subject, this ‘high’ result was NOT reflective of atherosclerosis ( the potentially dangerous narrowing of blood vessel walls) but related more if not solely to hormonal and neurotransmitter imbalance – lifestyle stress (anxiety) 101.  Either way, in the event of sustained HBP, I strongly recommended consulting your GP if this is the case.</li>\r\n	<li>*Slowly gaining tummy fat, even while exercising regularly, and believing their diet was nutritionally</li>\r\n</ul>\r\n**Hyper adrenaline drivers commonly favour glucose (sugar) as their preferred fuel source (not fat).  With adrenalin and consequent cortisol in full unrelenting swing, sugar is released to fuel this <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg\"><img class=\" size-medium wp-image-2678 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg\" alt=\"burn oo\" width=\"300\" height=\"168\" /></a>high pitched energy.  Increasing blood sugar is usually met with increasing insulin, which, for the part, drives the laying down of body fat.  This is a reason why ‘lifestyle stressed’ males into their forties start laying down additional kegs.  It’s often not the grub, a few beers, or lack of exercise, but a hormonal imbalance driven by sustained stress.\r\n<ul>\r\n	<li>Struggling to communicate once leaving work, unless fuelled with one or four alcoholic drinks.</li>\r\n	<li>Waking frequently at 2 am and struggling to return to Delta wave quality sleep (see next bit).</li>\r\n	<li>Snore – in most cases (not all), inefficient breathing contributes to snoring.  This is not healthy and can be improved.  Your GP is a good way to start.</li>\r\n	<li>Craving energy pick-ups like – sugar, caffeine, alcohol and drugs (prescribed or unsubscribed).</li>\r\n	<li>**Low sex drive.</li>\r\n</ul>\r\n** All necessary ‘good’ (HDL) cholesterol plays a significant role in producing hormones.  And, no hormones, no life. Now, if all your hormones are being used to generate hormones like cortisol, which is related to controlling and balancing adrenalin, this leaves less cholesterol to produce other, critical, hormones like testosterone.  With little testosterone, low serotonin, a beat up dopamine system – courtesy of false highs - this could likely lead to low sex drive and possible emotional challenges that come from this.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is quality sleep? </strong></span></h4>\r\nPerhaps the easiest way to answer this is to offer the feedback of subjects assessing with ideal health; mentally, emotionally, physically and sexually;\r\n<ul>\r\n	<li>Fall asleep within 3 minutes of laying down.</li>\r\n	<li>While moving around a little during sleep, sleep was mostly</li>\r\n	<li>Woke naturally 5days/7 within 20 minutes of the alarm</li>\r\n	<li>*Rarely wake to feel dehydrated.</li>\r\n	<li>Usually, wake energised leaving mostly optimum function within 20 seconds of standing.</li>\r\n</ul>\r\n*Your waking and bed weight difference should be between 0.4 – 1.2 kgs.  I would suggest assessing your hydration status if regularly outside this ratio.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Serotonin/ Melatonin perfect balance.  </strong></span></h4>\r\nSerotonin and melatonin are both neurotransmitters derived from the essential amino acid tryptophan, found in protein (see Part 4b). These brain messengers are important for regulating our sleep cycles and our moods (see diagram).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2.png\"><img class=\" size-medium wp-image-3543 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture2-300x204.png\" alt=\"Picture2\" width=\"300\" height=\"204\" /></a>\r\n\r\nSerotonin, (see Part 1) in healthy people should be thriving during daylight hours – being our ‘all-day’ sustainable natural high.  So while dopamine takes effect for intermittent ups, serotonin, should keep ticking away all day leaving us happy, vibrant and tolerant.\r\n\r\nAs night falls, serotonin levels should drop naturally, with melatonin naturally (the sleepy bio-chemical) amping up.  Subjects claiming irregular sleep were assessed (medically) to be low in melatonin.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Benefits of quality sleep!</strong></span></h4>\r\nI would think the benefits of regular quality sleep would seem obvious enough.  Quite simply, you’re living with ideal health – body &amp; brain.\r\n\r\nAfter 28 years of assessing health, I’ve found consistent sleep trumps all in delivering our best health - this includes food choices and exercise.  Poor sleep classically seems to influence poor food choices (and gut health), movement (mainly increasing joint inflammation), and behaviour.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Touched down in the land of Delta Blues</strong></span></h4>\r\nOf the five most significant brain waves (see pic), it is Delta waves @ &lt;4Hz that take us to our best sleep and recovery.  The more Delta waves over your resting period (say 6-8hours), the better. Theta waves @ 4-8Hz offer us dreams and REM, so are also great in amplifying your best resting and rejuvenating state. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1.jpg\"><img class=\"  wp-image-3544 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture1-300x290.jpg\" alt=\"Picture1\" width=\"249\" height=\"241\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNow then, as for our adrenalin junkies, well, they found themselves at best in an Alpha state @ 9-13Hz, which, while somewhat relaxed, won’t produce sleeping gold.  At worst, often around 2 am, they’d find themselves whacking out Gamma waves @ 30+Hz (brain overdrive, sensitive to sound and thermoregulation – I’m friggin hot).  Gamma waves and sleep don’t match – at all.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Sleep Hacks (the ones we used with success)</strong></span></h4>\r\n<ul>\r\n	<li>The Power Snooze – the ultimate turbo recharger.</li>\r\n	<li>Dialling into Delta Waves, and staying there – till you wake naturally at your best time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>Download “free’ App available on both iPhone and Android – <span style=\"color: #99cc00;\"><u>PZIZZ</u></span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 1</strong> </span>– I just need a short sharp recharging time out.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\"><img class=\" size-full wp-image-3541 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-8.jpg\" alt=\"download (8)\" width=\"225\" height=\"225\" /></a></h4>\r\n<strong>Hit ‘Power Snooze’</strong> (<strong><span style=\"color: #ff0000;\">Red button</span></strong>)\r\n<ul>\r\n	<li>We found 13-17 minutes worked best. Any longer than 20 minutes encouraged delta waves which left subjects drowsy for the rest of the day, and, throwing normal evening sleep patterns out of kilt.  Oh, and it’s best practiced between 11am-2pm – avoid any later in the day.</li>\r\n	<li>Laying down worked However, I am aware this is a challenge in most workplaces.</li>\r\n	<li>You’ll need Headphones.</li>\r\n	<li>Subliminal suggestions and background theta waves will give you a short, sharp recharge – seriously – just go with it!</li>\r\n	<li>Don’t worry, as you’ve set the time, and some bloke with a late night AM radio voice will bring you back from the clouds right in the knick of time – often leaving you drooling.</li>\r\n	<li>Improved Results were cumulative. Best results came after 5-6 cracks.</li>\r\n	<li>Most notable results were the improvement in late afternoon focus and concentration, with many subjects claiming a significant emotional boost once they arrived home.</li>\r\n	<li>It also seemed to curb or regulate appetite, hence, not getting home feeling like you could eat a horse.</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Application # 2</strong></span> – I’ve had a crap day, I’ve got loads my plate, particularly tomorrow, there are dickhe@ds everywhere, and I’m struggling to nail down quality zeds, this has left me buggered!</h4>\r\n<ul>\r\n	<li><strong>Hit ‘Sleep’ (<span style=\"color: #3366ff;\">Blue button</span>)</strong></li>\r\n</ul>\r\nFirstly, give yourself a chance.\r\n<ul>\r\n	<li>Whack on clean sheets and a clean pillow case.</li>\r\n	<li>Make sure you’re not too hot to start, yet throw a blanket at your feet for around 2 am (check out a ‘normal’ 24-hour functional time clock – see pic).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3.png\"><img class=\"  wp-image-3542 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Picture3-300x155.png\" alt=\"Picture3\" width=\"468\" height=\"242\" /></a></li>\r\n	<li>Turn off all those annoying blue lights – other than your phone dialled into PZIZZ.</li>\r\n	<li>Limit alcohol to one drink if any, avoid coffee after 1 pm, and avoid carb &amp; sugar loading just before bed. Yes, turkey and milk do actually amp up melatonin – try it!</li>\r\n	<li><em>The last tip</em> – if possible, avoid TV advertisements late at night. That is, intermittent ads littered with brain sparking subliminal gingles, suggestive messages, and colours like red and yellow (g., desert cooking shows!!). Reading or talking would be ideal.</li>\r\n	<li>Set your Pzizz for around 50 minutes. Subjects reported this was about the best time, as it led them quickly into Delta waves and had them flicking between delta and theta for the rest of their recovery sleep (6-8 hours).</li>\r\n	<li>Sleep control is mostly subliminal delta wave binary noise with only brief introductory voice-overs – again, I’m sure it’s the bloke who hosts ‘love song dedication’ 10 pm on 2UE.</li>\r\n	<li>You’ll naturally pull your headphones out, roll over and continue stacking quality zeds after 50 minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nHopefully, this offers the motivation to give it a crack.  It’s free.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ff9900;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-5/\">GOT TO PART 5 - THE POWER OF FOOD &amp; TUNES</a></strong></span></h3>\r\n</blockquote>','LIFESTYLE STRESS SERIES PART 4','','inherit','closed','closed','','3545-revision-v1','','','2016-09-09 00:26:01','2016-09-09 00:26:01','',3545,'http://balancehealthprograms.com.au/3545-revision-v1/',0,'revision','',0),(3586,2,'2016-09-09 00:37:53','2016-09-09 00:37:53','<h1 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?</span> </em></strong></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong><span style=\"color: #993366;\">PART 1/5 - IS LIFESTYLE STRESS AFFECTING YOUR HEALTH, AND IF SO, HOW SO?</span></strong></h4>\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote><span style=\"color: #008080;\">“Mate, I’m going hard at work, but when I leave, I’m toast.  I just don’t feel like I’ve got anything left.  I find myself crashing on the couch not interested in, well, anything.  I catch myself ‘needing’ snack hits just to get moving, or, if I’m honest, even to hold down a conversation.  I guess snack pickups are probably a<img class=\"alignright wp-image-3843\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero3-300x270.png\" alt=\"sero3\" width=\"242\" height=\"218\" /> better option than alcohol, which, for some reason, one is never enough.  Then there\'re days when the thought of something even more ‘chemically’ dynamic seems the only way to get any sort of output.  I know this is not a good choice, but it does pull me out of a ‘dark’ hole, for a while anyway. Frustratingly, I always seem to be carrying a sniffle, and can you tell me what’s up with waking at 1 am, tossing and turning for an hour or two, usually processing stuff I’ve gotta do tomorrow, then feeling well underdone when the alarm rings.  I’m trying to get some training in, but the Physio just can’t seem to fix this damn calf strain and this weird lower back ache.  I’ve noticed my belt now feels a little tighter which I’ve blamed on my wife for buying full-fat milk! So, mate, that’s where I’m at, I’m battling on, but just can’t seem to get it going.  Deep down I know I’m not playing my A-Game, well, 24/7 that is”. </span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>CASE STUDY – OBSERVATIONS OF 100 SUBJECTS</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>12 MONTHS</strong></span> – Three face to face assessments 16 weeks apart. </span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>100 SUBJECTS</strong></span> – mixed social demographic (61% male)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>AGE</strong> </span>– 84% (30-54yrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>WEEKLY WORKING HOURS</strong></span> – 92% (45-60hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>DAILY SITTING HRS</strong></span> – 94% (14-15hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>CHILDREN</strong></span> – 91%</span></blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OBJECTIVE</strong></span>: <span style=\"color: #008080;\">Compromised health via lifestyle ‘stress’ (work) CAN be balanced when practicing three SIMPLE lifestyle hacks.</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Purpose and Action:</span> </strong></h5>\r\n1)      Confidentially assess physical health status and it’s relationship to psychological health status.\r\n\r\n2)      Determine the influence on health courtesy of ‘excessive’ alcohol, stimulants and (illicit) drugs.\r\n\r\n3)      Learn the four key components in balancing lifestyle stress.<img class=\"alignright size-medium wp-image-3842\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero4-300x168.jpg\" alt=\"sero4\" width=\"300\" height=\"168\" />\r\n\r\n4)      The practice of three ‘stress’ balancing lifestyle hacks (featured later in this series) – while conceding significant changes in lifestyle, namely;  work, are not possible.\r\n\r\n5)      Observe and assess the result of practiced lifestyle balancing hacks (overtime).\r\n\r\n<strong><span style=\"color: #993366;\">Hack</span> </strong>– overused buzz word in social ‘health’ media at the moment. It just means practicing a healthy tip.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OVERVIEW</strong></span></h5>\r\n&nbsp;\r\n\r\nThe entire case study relates and revolves around to <span style=\"color: #993366;\"><strong>two natural highs</strong></span>, controlled by hormones and neurotransmitters.\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>Sustainable ‘feel good all-day’ <span style=\"color: #993366;\"><strong>serotonin</strong></span>-driven high,\r\n\r\nand</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Short-lived \'feel King for a minute’ <span style=\"color: #993366;\"><strong>adrenalin</strong></span>-driven high.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>Starting results had many subjects either falling dreadfully <span style=\"color: #993366;\">low in natural high #1</span>,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/batt.png\"><img class=\"  wp-image-3485 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/batt-300x150.png\" alt=\"batt\" width=\"222\" height=\"111\" /></a> </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>or, </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>living in an extended and unsustainable portion of their day <span style=\"color: #993366;\">amped on natural high #2</span>.</em></strong></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>THE ASSESSMENT</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Physical assessment:</span> </strong>\r\n<blockquote>Blood Pressure, Blood Sugar/ Insulin response, Triglycerides, and  Cholesterol.\r\n\r\nSerotonin – Dopamine, Adrenalin – Cortisol (performed by experts).\r\n\r\n*I didn’t assess weight or body shape, believing one simply feels comfortable, or they don’t.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Psychological assessment</strong>:\r\n</span>\r\n<blockquote>Rating Scale – Energy levels (motivation); particularly once leaving work, Concentration, Tolerance, and Sleep quality.\r\n\r\nFood, alcohol, and drug interests.\r\n\r\nPerception of wellness – illness and injuries.\r\n\r\n*With permission, on eight subjects, I also received a rating scale made by a colleague.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Based on starting results I placed <em>most</em> subjects into two defined groups.</strong></span></h4>\r\n<span style=\"color: #ff0000;\"><em>** It should be noted that many I placed in Group 1, held Group 2 status for a period of time. </em></span>\r\n<h4><span style=\"color: #993366;\"><strong> </strong></span></h4>\r\n<blockquote><strong>1)      </strong><strong><span style=\"color: #993366;\">GROUP 1</span> – LOW IN NATURAL HIGH # 1 – <span style=\"color: #008080;\">SEROTONIN/ DOPAMINE</span> EMPTY</strong>\r\n\r\n&nbsp;\r\n\r\n<strong>2)      </strong><strong><span style=\"color: #993366;\">GROUP 2</span> – HIGH IN NATURAL HIGH # 2 – <span style=\"color: #008080;\">ADRENALIN/ CORTISOL</span> OVERLOAD</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong><em>*The three successful lifestyle hacks were practiced by both groups (see Part 2/4)</em></strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>GROUP 1 – LOW IN NATURAL HIGH # 1 – SEROTONIN/ DOPAMINE EMPTY</strong></span></h5>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is serotonin?</strong></span>\r\n\r\n&nbsp;\r\n\r\nSerotonin is a neurotransmitter, meaning it all happens at the end of nerve fibres.  It is derived from the amino acid (protein) tryptophan (more on this later) and is mostly found in your gastrointestinal tract.  This ‘day-time’ neurotransmitter is largely responsible for the following;\r\n\r\n&nbsp;\r\n\r\nMaintaining your pleasant ’good’ mood, tolerance, stabilising your appetite, temperature <img class=\"alignright size-full wp-image-3846\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero.jpg\" alt=\"sero\" width=\"259\" height=\"194\" />regulation, sexual desire, and very much involved in quality deep sleep.  It offers continued healthy muscles, particularly in the recovery from harder work, and promotes focus over a longer period.\r\n\r\n&nbsp;\r\n\r\nSerotonin is related to another pleasure-seeking neurotransmitter, dopamine; with serotonin playing a role in controlling excessive dopamine release and response.  Managing and understanding that too much of a good thing is not always a good thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects low in serotonin assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>GROUP 1 </strong></span>- <span style=\"color: #993366;\"><strong>Physical results</strong> </span>(I\'ll explain reasons for these results in Part 2&amp;3/4))\r\n<blockquote>Blood Pressure – low to normal (90-110/60-80)\r\n\r\nBlood sugar – high (6.0-8+)\r\n\r\nTriglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</blockquote>\r\n<span style=\"color: #993366;\"><strong>GROUP 1</strong> </span>- <strong><span style=\"color: #993366;\">Psychological results</span></strong>\r\n<blockquote>Intolerant, particularly after 2 pm.\r\n\r\nShort and dismissive, again more common after lunch.\r\n\r\nShort of energy post work, physically and emotionally.\r\n\r\nCraves sugary, and or caffeinated food choices.<img class=\"alignright wp-image-3872\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/burnout-90345_960_720-300x228.jpg\" alt=\"burnout-90345_960_720\" width=\"292\" height=\"222\" />\r\n\r\nLow sex drive and low priority placed on everything but work.\r\n\r\nOften challenged with allergies, nasal phlegm, colds, and gut pain.\r\n\r\nStruggles in falling asleep and wakes tired.\r\n\r\nComplains of recurring tendon strains or joint pain, resulting in low motivation for exercise.\r\n\r\n<u>Alcohol becomes necessary to unwind. </u>\r\n\r\n<u>Smokes, and can be open to illicit drugs. </u></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Example of extreme cases of low serotonin production.</strong></span>\r\n\r\n<em>US Montana Prison Study 1993</em>\r\n<blockquote>Poor sleep = withdrawn &amp; suicidal\r\n\r\nPoor un-real food = angry &amp; resentful<img class=\"alignright wp-image-3845\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero2-300x238.png\" alt=\"sero2\" width=\"313\" height=\"249\" />\r\n\r\nConfined with little movement = stressed &amp; restless\r\n\r\nMinimal sunlight = depressed &amp; aggressive\r\n\r\nNo purpose = disorientated &amp; listless</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in PART 2</strong></span>\r\n\r\n* Results (some symptoms) of GROUP 2 - High in natural high adrenalin/ cortisol.\r\n\r\n* Effects of excessive alcohol, stimulants, and drugs.\r\n\r\n* Four key components in balancing both groups.\r\n\r\n* The three tested lifestyle hacks that increased serotonin and decreased cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong><a href=\"http://balancehealthprograms.com.au/3490-2/\">TAKE ME TO PART 2 - NATURAL HIGH # 2</a></strong></span></h3>\r\n</blockquote>','PART 1 - LIFESTYLE STRESS BALANCE','','inherit','closed','closed','','3483-revision-v1','','','2016-09-09 00:37:53','2016-09-09 00:37:53','',3483,'http://balancehealthprograms.com.au/3483-revision-v1/',0,'revision','',0),