Mind, Body & Bowl Health Coaching

12/12/2022

A huge thanks to Patto for having me on the Backyard Ultra Podcast to chat all things running, nutrition and my recent racing escapades.

Would love you to all to take a look and also have a listen to some of the other athletes he chats to, they are incredible!!

https://open.spotify.com/episode/1dhPlGh7FhLZtTnSdzdfGl?si=fV5v0TKrQ9qzcbpfCSu1zA

Listen to this episode from Backyard Ultra Podcast on Spotify. Holly Ranson recently ran 136.722 in the Goodrunnings 12hr race, breaking the Australian 12hr record. She was one of the LOS at Hysterical Carnage Backyard Ultra when she ran 30 yards and is a confirmed starter at the Australian Backyard...

06/12/2022

🎯 Type 1 diabetes is an autoimmune condition in which the immune system destroys the cells in the pancreas that produce insulin. Insulin is the hormone that helps the body move glucose (sugar) from the blood into the body's cells. The cause of Type 1 diabetes is unknown. It is not linked to modifiable lifestyle factors. There is no cure and no way to prevent it (yet!).
Type 1 diabetes is usually diagnosed early in life and it represents about 10-15% of all cases of diagnosed diabetes.
T1DM is managed with insulin injections several times a day or the use of an insulin pump.

❔So how can a dietitian help with T1DM❔

🎯 Type 1 diabetics can improve their blood sugar control by matching the amount of insulin they inject to the amount of carbohydrate they consume. This is quite an art, which requires education and lots of practice! A dietitian can help with this.
Carbohydrate counting and other demands of managing diabetes can create anxiety and stress which pose challenges to mental health and elevate individuals' risk of developing an eating disorder. A dietitian can provide a safe space to discuss concerns about energy and nutrient intake, metabolism and medication.

🎯 Nutrient intake and timing can be optimized for each individual just the same as it would for someone without diabetes. A low carbohydrate eating pattern can be an option for adults with T1DM who don't have additional needs (e.g. pregnancy, breastfeeding, malnutrition) but, unlike in T2DM, no dietary or lifestyle intervention can reverse T1DM.
*
*
*
*
*

01/12/2022

🩸 Blood pressure is the force blood exerts on the walls of the body’s arteries (the blood vessels that transport blood from the heart to the rest of the body). Normal blood pressure is 120/80mmHg. High blood pressure is over 130/80mmHg.

🩸 High blood pressure can be inherited or develop with age and/or with lifestyle factors such as high stress levels, smoking, excessive alcohol consumption and poor nutrition.

🩸 Having high blood pressure can increase your risk of heart attack and stroke.

🩸 High blood pressure is called a "silent killer" as it is rarely symptomatic until it is very severe.

🩸 The Dietary Approach to Stop Hypertension (DASH) diet is a simple healthy eating approach that is low in salt. Salt (aka sodium) increases blood pressure by attracting water to the blood, which increases blood volume, which makes the heart work harder. The DASH diet has been proven to lower blood pressure.

🩸 A dietitian can help identify sneaky sources of sodium in the diet, improve your label-reading skills, and help with other lifestyle changes that can lower blood pressure.
*
*
*
*
*

28/11/2022

📣MBB is officially a Credentialled Eating Disorder Clinician (CEDC) through the Australian & New Zealand Academy of Eating Disorders (ANZAED).

The Credential is formal recognition of the qualifications, knowledge, training, and professional development activities that a clinician undertakes in order to be able to deliver safe and effective eating disorder treatment. Mental health clinicians and dietitians can both hold this credential. If you, or your loved one, needs help with an eating disorder (whether diagnosed or undiagnosed) look for a CEDC to join the treatment team. A CEDC is trained and experienced in working in this area and has a special interest in helping individuals overcome these long-term, complex conditions.
*
*
*
*
*

28/11/2022

An eating disorder is a mental health condition that often shows up as disturbances in body image and an over-emphasis on appearance as a determinant of self-worth. These beliefs are acted out through disordered eating behaviours including restricting energy or nutrient intake, binge eating, purging, excessive exercise and the misuse of medications. Some eating disorders don't involve an overestimation of weight and shape, but still feature disordered eating behaviours.

Statistically, about 5% of Australians have an eating disorder, although this number could be much higher as eating disorders are underreported and underdiagnosed.

A common misconception about eating disorders is that they only affect adolescent girls with low body weight. Eating disorders can affect anyone of any gender, age, and body shape or size. It is likely that people from ethnic or sexual minority groups, and transgender people, may be disproportionately affected by eating disorders.

Dieting is the number one risk factor for the development of an ED, but a genetic predisposition, as well as certain personality traits and sociocultural and environmental factors are usually present in the development of an ED.

EDs can take years to be diagnosed and decades to resolve; treatment outcomes are better with early diagnosis and treatment. A dietitian, psychologist or psychiatrist and GP or pediatrician work together with the client and their family to provide support, monitoring and treatment.
*
*
*
*
*

22/11/2022

Metabolic-associated fatty liver disease (formerly known as non-alcoholic fatty liver disease) describes a build-up of fat cells within the liver and is one of the most common liver conditions worldwide. It often occurs in tandem with Type 2 Diabetes, high blood cholesterol and blood lipid (fat) levels. However, it is asymptomatic at first, which means it can go undetected for some time.

MAFLD can progress to fibrosis (scarring which affects the function of the liver) and liver failure. Since the liver filters toxins out of our blood (yes, even without 'cleansing' or 'detoxing' diets!), aids in digestion, immune response, vitamin storage and regulating blood sugar levels, a poorly functioning liver has a major impact on our body's overall function.

The good news is, MAFLD can be reversed. Reducing the energy density of the diet by replacing foods high in saturated fat and sugar (like pastries, take-away or soft drink) with foods high in fibre (fruits, vegetables, legumes and grains) is the best way to start.
The Mediterranean diet and low-carbohydrate, low-fat and high-protein diets have all been used effectively to treat MAFLD.

Of course, physical activity plays a huge role in all metabolic-related health conditions, and starting, increasing, or changing up your activity routine can also help reverse MAFLD.
*
*
*
*
*

15/11/2022

💬 Polycystic O***y Syndrome (PCOS) is an endocrine (hormone) disorder that affects approximately 8 - 13% of women of reproductive age.

Insulin is a hormone made by the pancreas to help the body use glucose in the blood. In PCOS, the body's cells don’t respond as well to insulin (insulin resistance) so more of it needs to be made (hyperinsulinaemia). That extra insulin can trigger the ovaries to produce more male hormones.

Elevated levels of male hormones can cause a range of symptoms including irregular, painful or heavy periods; acne; headaches; pelvic pain; fertility issues; sleep disorders, poor mental health and unwanted changes to skin and hair.

Insulin resistance puts people with PCOS at a greater risk of developing type 2 diabetes, weight gain, inflammation and metabolic syndrome (a collection of symptoms that increase risk of heart disease).

💬 Endometriosis is another condition that can cause irregular or heavy periods, pain, and infertility. Cells that usually line the uterus proliferate and grow outside of the uterus, in other areas of the reproductive system and abdomen. Surgery may be required to treat this painful and under-diagnosed condition.

There is no one single diet recommended for PCOS or endometriosis; individual advice is recommended.
General principles to follow include:
- Choosing low GI carbohydrates 🥪
- Including plenty of anti-inflammatory Omega 3s from oily fish and anti-oxidants from fruit and veg 🍓
- Reducing processed foods that contain excess salt, sugar and saturated fat 🍟
- Managing mental health 🌲
- Enjoying regular physical activity 🏊‍♀

13/11/2022

**Warning - lengthy and honest post coming up**

I’m writing this feeling empty, confused, upset, angry, frustrated and a mix of every other emotion apart from the good ones.

As most of you reading this will know at 10am Friday I started running the Hysterical Carnage Backyard Ultra. (This format of racing works that you do a 6.71km loop every hour, on the hour, last person standing.) There were 53 people that took to the start line but 30hours and 201.31km later we were left with 5, including myself.

It was at this point that a pretty fierce storm came through ⛈ ⛈ causing the race director to cancel the event. I acknowledge the RD’s legal responsibility but this does zero to subdue the emotional tidal wave.

The 6+ months of planning, the huge hours of training, the money spent, the feeling of letting down all of my incredible support crew and amazing supporters, but most of all, the emptiness and disappointment of not being able to achieve my goals and REALLY test how deep I can go.

While being able to say I ran 200km and was mixing it with some of the most respected competitors in Australia is nice (I’ll admit the Strava activity is pretty cool) it’s still hard to swallow.

What’s next for me? Honestly I don’t know. I’ll do my best to sit with my emotions, process where I’m at and hopefully come away stronger and better prepared for my next challenge.

Thanks for following along, I really do appreciate it ✌🏼

11/11/2022

So this is a big milestone coming, lap 24! This will chalk up over 100 miles!!! 🤯🤯🤯

The sort version is feeling sore but good. Super grateful for the help of fellow competitor and local Bowen Therapist 💕

The weather couldn’t be different today, currently raining with a e of thunderstorms and hail!

💪🏼💪🏼💪🏼

11/11/2022

A quick update from the

After kicking off at 10am yesterday morning we have now completed lap 20 (134km) and are about to head out for the 6am lap.

The next major milestone is completing the 9am lap which will chalk up 100miles (or 160km).

From 53 people that took to the start line we are now down to 8… how long will it go? Nobody knows!

Holly is travelling well, a little sore as you would expect but in great spirits and really positive.

10/11/2022

🩺 Cardiovascular disease describes a range of conditions relating to the heart and the arteries and veins, which transport blood from your heart, around your body and back to your heart.
Dietitians often help people lower their 'risk factors' for cardiovascular disease. Risk factors are things that make something more likely to happen, like a heart attack or stroke. Risk factors for CVD include:

- high cholesterol
- high blood pressure
- large waist circumference or small waist to hip ratio
- smoking to***co
- drinking more alcohol than recommended
- Type 2 Diabetes
- anxiety, depression and social isolation
- a highly stressful lifestyle
- physical inactivity
- poor diet
- advancing age
- female gender
- some ethnicities
- family history of heart disease

📝CVD is usually caused by a combination of risk factors, not just one or two. So if you have some 'un-modifiable risk factors' (things you can't change, like your family history), it is a good idea to try to minimize the ones you can change (like diet and exercise).

🥗 A heart healthy diet is easy, filling and delicious, featuring plenty of wholegrain carbohydrates, nuts and seeds, fruits and vegetables, and unsaturated fats from olive oil, avocado, and oily fish. Choosing these unsaturated types of fats in greater quantities than the saturated fats found in processed and fried foods is a great heart healthy swap.
*
*
*
*
*

09/11/2022

T - minus 27 hours till race start!

Now in the final prep stage for the

What’s a backyard ultra?? Simply put it’s an event where you run a 6.71km loop every hour, on the hour but it’s last man/woman standing that determines the winner so it can literally go for days!

Months of prep and planning have gone into this event so feel free to follow along either on Mind Body and Bowl Health Coaching on FB or on Insta