Category Archives: Weight Loss

Recommended Dietary Intake (RDI)

Recommended Dietary Intake refers to the amount of specific nutrients required in one day for good health.

This amount is set out in guides developed by Australia’s National Health and Medical Research Council and the Commonwealth Department of Health and Aged Care. RDI tables are available from government bookshops. The amount your body needs to maintain a healthy weight, varies according to our age, sex, body size, amount of physical activity and whether you are pregnant or breastfeeding.

The RDIs do not help you understand what foods to eat to obtain specific nutrients. SO to help Australians meet these RDIs, the Commonwealth of Australia published The Australian Guide to Healthy Eating, which suggests how much food and what variety of foods to eat each day, according to your age and stage of life.
Formula For Life has merged this information with other leading health recommendations to create Recommended Intakes (RI) for foods and nutrients.

Recommended Intakes are important to ensure we eat enough of certain foods to keep us healthy. In some cases, too much of one type of food can cause an imbalance in our bodies which may lead to health problems. Recommended Intakes help you plan a measured and varied diet taking in the 5 food groups.

Use the link below for more information


Lack of Sleep Increases Overeating

Researchers from several separate studies have found a link between sleep and the hormones that influence our eating behavior.

Two specific hormones are involved
Ghrelin is responsible for feelings of hunger. 
Leptin tells the brain when it’s time to stop.

When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease.   The result is an increased craving for food and not feeling full.  Add the fact that sleep deprived people tend to chose different foods to snack on-mainly high calorie sweets and salty and starchy foods – and it’s easy to see how these small changes can lead to long-term weight gain.

Optimal sleep for weight loss
Most people need between seven and nine hours of sleep a night.  Some more, some less. V ery few of us actually get the minimum of seven.  How do you know how much sleep you really need?

Experts say to sleep as long as you want for several days (best done on vacation).  Then, your sleep should stabilise and you’ll find yourself waking up after the same number of hours daily, within 15 minutes or so. Once you know about how much sleep you need, start getting into a steady routine. Set a regular time for sleep.  Start getting ready ahead of time. And experts say, avoid using the bed for watching TV or doing work.

Sleep + exercise + a healthy diet = weight loss
Don’t think snoozing a few hours longer each night will solve a weight problem. It won’t. Exercising and eating healthfully is still the way to go.  But, lack of shut-eye may soon be considered another risk factor for obesity. 

One thing does seem to be clear. When your body is not hungry for sleep, it won’t be so hungry for food either



Diabetes is a condition where there is an abnormally high level of sugar in the blood.

What to look for

The symptoms vary depending on which type of diabetes is the cause:

  • excessive thirst and appetite.

  • increased urination both in the frequency and amount passed.

  • weight loss.

  • fatigue.

  • nausea, perhaps vomiting.

  • blurred vision.

  • in women, frequent vaginal infections and perhaps the cessation of menstruation.

  • in men, impotence.

  • in men and women, yeast infections.

Type 1 diabetes:

  • Very thirsty, hungry, and tired. Need to urinate often. Unintentional, rapid weight loss. May have stomach pain.

Type 2 diabetes: :

  • No noticeable symptoms usually or may have unspecific symptoms such as fatigue, blurry vision, or frequent infections. May be thirsty and urinate often.

Gestational diabetes::

  • Symptoms are rare; may feel tired.


In diabetes sufferers, there is too much glucose in the blood (glucose is made when the food we eat is being digested). Glucose is then converted into energy as it travels through the bloodstream. Diabetes causes this natural process to fail because of a lack of one of the body’s hormones – insulin.

Insulin keeps the level of sugar in the blood down to normal levels. Insulin is made and released when necessary from the pancreas. Insulin lets glucose enter the cells and be used for energy. Insulin is absent in diabetes sufferers. Therefore, glucose stays in the bloodstream and cannot be used for energy.

High glucose levels in the blood can cause many complications and any treatment is aimed at reducing the amount in the blood.

Your doctor is able to diagnose diabetes through a urine test.

Treatment for both forms of diabetes mellitus requires adjustment of insulin levels in the body and strict management of diet and exercise. By paying close attention to the content and timing of your meals, you can minimise or avoid the “seesaw effect” of rapidly changing blood sugar levels, which can require quick changes in insulin dosages.

Traditional Treatment

Diabetes is treated with food planning, oral medications, and/or insulin injections. Treatment methods for the different types of diabetes are:

  • Type 1 diabetes: Daily insulin injections, food plan, and exercise.: Daily insulin injections, food plan, and exercise.

  • Type 2 diabetes: Food plan, exercise, and sometimes oral medications or insulin injections. : Food plan, exercise, and sometimes oral medications or insulin injections.

  • Gestational diabetes: Food plan, exercise, and sometimes insulin injections.: Food plan, exercise, and sometimes insulin injections.

With your doctor’s supervision , you must work at maintaining your diet and lifestyle to keep this condition in control. You can avoid the disease’s serious symptoms if you are able to do this yourself. Also try to keep to healthy weight

If you have type 1, you need to closely monitor your blood sugar levels every day to prevent an attack of hypoglycaemia. This occurs when the levels of blood sugar are too low to fulfil your body’s energy needs.Hypoglycaemia is not dangerous if you can recognise the symptoms.

Hyperglycaemia, or high blood sugar, can bring on a serious diabetic condition known as ketoacidosis, in which the blood becomes increasingly acidic from the accumulation of toxic by-products. This can occur if they do not have enough insulin or if the insulin and glucose levels are not properly balanced or if the body suddenly comes under shock or stress or illness. The symptoms are – nausea, excessive thirst, wanting to urinate frequently, feeling weak, abdominal pain, rapid deep breathing.

Long-term problems caused by diabetes are – eye damage, problems with the nervous system, kidneys, and cardiovascular and circulatory systems. Cuts and sores heal more slowly for people with diabetes, and diabetics are also prone to gum problems, urinary tract infections, and mouth infections such as thrush. Heart diseaseciruclatory problemsstrokeskidney failure are also potential threats to the diabetic.

For some Type 2 diabetics, diet and exercise are usually sufficient to keep the disease under control, however you must see your doctor regularly and if you have any change of symptoms.

Exercise should be an important part in the diabetics daily program – see your doctor before starting anything strenuous.

Alternative/Natural Treatments

You should always be under the supervision of a medical doctor, however here are some alternative treatments which can be used in addition to your conventional treatment.

Chinese Herbs Chinese herbal medicines, including ginseng root (Panax ginseng), are frequently used to alleviate some symptoms of diabetes; consult a practitioner for a comprehensive treatment plan. Chinese herbal medicines, including ginseng root (Panax ginseng), are frequently used to alleviate some symptoms of diabetes; consult a practitioner for a comprehensive treatment plan.

Herbal Therapies – Check to make sure herbs are appropriate for your particular condition. Check to make sure herbs are appropriate for your particular condition.

Remember: If you need insulin to manage your diabetes, there is no herbal substitute for the hormone.

Blueberry (Vaccinium myrtillus) leaves in a decoction may lower blood glucose levels and help maintain the vascular system. This remedy may also help to keep the blood vessels of the eye from haemorrhaging if you develop diabetic retinopathy.

Supplementing the diet with fenugreek (Trigonella foenum-graecum) seeds has been shown in clinical and experimental studies to reduce blood glucose and insulin levels while lowering blood cholesterol.

Garlic (Allium sativum) may lower blood pressure as well as levels of blood sugar and cholesterol.

Ginkgo (Ginkgo biloba) extracts have been used to help vision in patients. Other reported benefits of ginkgo include reducing the risk of heart disease, hypertension, and elevated cholesterol levels.

Onion (Allium cepa) may free up insulin to help metabolise glucose in the blood.

Dietary Considerations



It is vitally important to maintain a balanced meal plan so get your doctor to help you devise one to suit you.

Diabetics should avoid sugar, as it can lower the body’s glucose tolerance and worsen circulatory problems. Nutritionists also emphasise the importance of certain foods, vitamins, and minerals.

When to seek further professional advice

  • you have any of the above symptoms more than usual