Integrated Wellness Therapies Get Well, Stay Well, Live Well, Flourish Sun, 18 Dec 2016 16:04:41 +0000 en-US hourly 1 Told to Eat Less: Exercise More.Sustainable weight loss success is more complex than that Sun, 03 May 2015 10:36:11 +0000 read more →]]>  

Our culture is currently obsessed with searching for the latest and greatest new diet to lose weight fast!

Diet concept in tag cloudDaily, we obsess about what we eat, what new diet we’re trying; always starting a new diet hoping that this one will result in lasting weight gain.

This becomes a hamster wheel of Yo-Yo dieting, Losing weight and then regaining it all and more. Each time despairing and belittling yourself so being unable to keep that weight off. Feeling like a failure, blaming yourself for being weak willed, lacking discipline etc.

What if I told you that it is not your fault and that the Diet industry is deliberating withholding important information from you? The diet industry actually thrives on your failures!! I am so tired of the same old weight loss advice of Eat Less and Exercise more. 

Please understand that your health and weight is about so much more than following the latest diet!  

I have identified that here are at least 13 factors that can influence how much weight you gain and your chances of sustainable weight loss success. Without these factors  in balance lasting sustainable weightloss success is difficult to achieve.

These include;

  1. Stress
  2. Emotional triggers
  3. Subconscious belief systems that cause you to self-sabotage your “diet”
  4. Lack of sufficient Self Care
  5. Hormonal Imbalances
  6. Insulin Resistance
  7. Low Thyroid Function
  8. Adrenal Fatigue
  9. Insufficient or poor Sleep
  10. Vitamin D3 deficiency
  11. Wheat and grain Sensitivity
  12. Food allergies
  13. Poor Blood Sugar Metabolism

Off these 13 factors that  I believe that Emotional eating/triggers, Subconscious beliefs, Stress effects and the resultant hormonal imbalances are the biggest factors affecting your lack of weight loss success. Understanding these 4 factors initially will significantly help you to lose excess fat as well as  improve your health at the same time.

Trying to lose weight by following rigid and extreme diets  frequently results in fatigue, frustration and increasingly slow metabolism. Generally you lose some weight and then regain it all again. Each time you go on a diet it gets harder and harder to achieve any lasting results.By understanding how all of these factors affect your weight and your health and vitality>

But I can almost hear you groaning as you say  “how do I know which of these is effecting me”!  Don’t worry!! I have got you covered!

Over the next few weeks I will be regularly posting about how each one of these factors can be preventing you from the sustainable weightloss success you deserve.

If in the meantime you know that you are ready to discover, how you can Nurture and Nourish Yourself Slim, and learn how to reduce stress, restore hormone balance and energy, make peace with your body and your plate, call me for a free complimentary chat about your needs and what working with me would look like.

Contact Sonja  on 03 52 89 6606  or email hidden; JavaScript is required

Don’t live in the Geelong or Surf Coast region?? No problem Skype and phone sessions are available.

For more information  you may like to read

The Complex Nature of Obesity 

Why Dieting and Deprivation make you fat 



Committed to Empowering. inspiring and supporting you  to Be Well, Live Well, Flourish.



Recent research Studies are linking Stress and Infertility Sat, 08 Mar 2014 01:00:02 +0000 read more →]]> Recent research Studies are linking  Stress and Infertility

Infertility has until recently been primarily thought of as a purely physical issue.

Recent research  studies are liking stress and infertility as scientific researchis however is beginning to indicate Fertility may be impaired by psychological distress.

It also indicates that depressive symptoms may reduce the efficiency of infertility treatment.

In our society it is commonly accepted that emotional distress, and chronic stress, otherwise known as psychosomatic disharmony, could be related to physical malfunctions and illness in the body.

However the research over the last twenty years has begun to change this line of thinking. There are several recent research studies that support the growing belief that the mind-body connection is a vital part of the conception process.

These studies also support the theory that psychological distress can have a significant adverse impact on success rates in vitro fertilization (IVF).

Researchers have concluded that the success rates of high-tech infertility treatment can be adversely affected by psychological stress.

Mind/body relaxation could improve your fertility.

Mind/body treatment such as Relaxation training, Hypnotherapy and Counseling of infertility patients has shown, to both increase pregnancy rates as well as reducing psychological distress.

I thought that you might like to see some of these studies.

In one of the studies, women with depressive symptoms were half as likely to conceive as women who were not depressed.

Pathways to Wellbeing Newsletter

Infertile women using mind/body techniques such as hypnosis have a 42%-55% conception rate compare to 20% with in vitro fertilisation.

  1. In another recent study of 151 women scheduled to undergo an IVF cycle, the chance of a live birth was 93 percent higher in women with the highest positive-affect (or positive mood and good mental health) score.
  2. In a recent study conducted at the Mind-body Medical Institute (MBMI), 185 women who had been trying to conceive for one to two years were randomized into either a 10 week mind/body group, a ten week support group, or a routine care control group. The birth rates during the one year follow up period were as follows: – Mind/body 55%, support 54%, and controls 20%.
  3. In addition the mind/body patients reported significantly greater psychological improvements than the support or control patients.
  4. in four published studies on several hundred women with an infertility duration of 3.5 years, 42 percent conceived within six months of completing  a mind/body program involving Hypnotherapy, Relaxation training. There were  also significant decreases in all measured psychological symptoms including depression, anxiety and anger.
  5. In one study Dr. Peter Quinn a pioneer in the field, used hypnotherapy with a group of women between the ages of 26 and 42 who had durations of infertility lasting from 2-12 years. 65% of the women went on to have a successful full-term pregnancy. The positive results from these studies suggest that the sub-conscious mind may be an overlooked factor in the treatment of fertility.
  6. The study of 185 woman found that 28% of the women who were hypnotized for the IVF treatment became pregnant, compared to 14% of the women in the control group
  7. A study in Fertility Sterility (1998, vol. 69) suggests that because mind/body programs are effective for reducing negative emotions that may impair IVF success, IVF patients should be offered this type of program
  8. Use of stress reducing therapies early in the process increase IVF success rates (in this study from 20% to 52%). Fertility and Sterility, 2011

For more information on How Stress may be affecting your ability to conceive and to discover how mind/body therapies and Hypnotherapy could help you improve your chances of becoming pregnant, Contact  Sonja and learn more about  how you can Nurture Your Fertility

References and sources

(Levitas E., Parmet A., Lunenfeld E., Burstein E., Friger M., Bentov Y., Potashnik G., Impact of hypnosis during embryo transfer on the outcome of in vitro fertilization-embryo transfer: a case-control study. Fertility and sterility, 85, 5, 8, (2006).)

Natural Council for Hypnotherapy

Fertility Sterility, 1998, vol. 69

Natural Council for Hypnotherapy




Why you might need a Multivitamin/mineral supplement. Wed, 15 May 2013 07:58:40 +0000 read more →]]> Does Your Body Need Nutrients?

mediterraen dietWith up to 80% of Australians and New Zealanders deficient in essential minerals, does your body need a nutrient top up?

If you have been feeling low in energy, getting frequent colds or finding your stress levels increasing, your body may be in need of important vitamins and minerals to function at its best.

You may also experience a decline in health and be at an increased risk of developing certain health conditions if your nutrient status is low. Those with health conditions, such as Irritable Bowel Syndrome, Coeliac Disease, or those exposed to excessive environmental or psychological stress may also have higher demands for particular vitamins and minerals.

The ideal way to replenish these key nutrients is to eat a healthy, balanced diet and take a high quality multivitamin and mineral supplement specifically targeted to your needs.Getting the optimal nutrient balance helps anti-ageing benefits, improves brain function, reduces stress responses, improved immune system function.

It is always helpful to ask your trained Natural Health Practitioner how you can meet the nutritional needs your body demands.

Nutrients Can Be Hard To Come By

A diet that is high in fresh fruits and vegetables can help provide you with plenty of nutrients and antioxidants. Even if we are being conscious of our health and food choices it can be difficult to get our optimal nutrient levels. The ideal diet contains 5 handfuls of vegetables (yes 5 handfuls!!) and 2-3 serves of fruit daily.

Unfortunately, many people have a low intake of fresh, nutritious foods, as busy lifestyles may tempt us to choose packaged and processed foods, low in essential nutrients.

The plant based foods we eat may also be lower in minerals if they are of a poor quality or grown in mineral deficient soils. E.G. Australian soils a very low in Magnesium due the to age of the land.

It can be hard to get all the nutrients we need from diet alone, so taking a daily multivitamin can complement a healthy diet for optimal.

Getting the right Nutritional support specifically For You

It is important to have a specific multivitamin and mineral supplement that suits you and your individual needs. When taking a multivitamin, it is important to choose one with therapeutic amounts of key nutrients to support you at different stages of life.

Your Natural Health Practitioner can recommend a multivitamin that is specifically formulated with your health in mind. There are different ranges to suit all ages, from childhood through to older age. There are also targeted formulas for men, women and pregnancy with therapeutic levels of nutrients to help you maintain wellness, wherever you are in life.

Phytonutrients and anti-oxidants from plant and herbal extracts can give synergistic support and additional benefits to your multivitamin formula.

•             Green tea and grape seed provide powerful antioxidants which can protect your DNA from damage, and support healthy ageing.

•             Broccoli sprouts are high in sulphoraphane which provide antioxidant activity that has been shown to protect against oestrogen dependant cancers.

•             Milk thistle may help maintain normal healthy liver detoxification. This can be supportive if you are exposed to pollution, alcohol, cigarettes or other toxins.

Quality Not Quantity is very important when it comes to choosing a Multivitamin/mineral Supplement.

The amounts of nutrients in a formula are just one part of the picture when it comes to choosing a good multivitamin and mineral formula. Other important factors to consider are quality and the forms of vitamins and minerals used.

•             To ensure you are getting the best supplement, it is essential that the highest standard of manufacturing process is used. It is also important that manufacturers test all raw ingredients, so that you can be confident that the multivitamin you are taking is the highest quality every time.

•             The forms of vitamins and minerals are important to consider when choosing a multivitamin. Each vitamin and mineral should be in a form that is physiologically active and absorbable, as not all forms are well absorbed.

Magnesium bisglycinate, a form of magnesium, has high bioavailability and does not compete with other minerals for absorption, ensuring you are getting maximum benefit from your multivitamin. Most over the counter supplements contain a cheaper less bioavailable form of magnesium

Nutrient Rich Foods a so very important

A good quality multivitamin can complement a healthy diet and lifestyle. Remember, we are what we eat most commonly, so choose healthier options as often as you can:

•             Eat seasonal, fresh and organic foods as often as possible.

•             Choose two serves of fresh fruits and at least three (preferably 5) of fresh vegetables daily. Making your plate look like a rainbow will give an abundance of essential nutrients and antioxidants to help maintain optimal wellness and flourishing Wellbeing. .

•             Include protein rich foods at every meal and snack.Wellness Pyramid4_A5

•             Enjoy one to two serves of starchy foods per day.

•             Include healthy oils, nuts and seeds in your diet too.

•             Drink a minimum of eight glasses of pure water per day and avoid excessive alcohol, caffeine, sugar and salt as these deplete nutrients from your body.

Compliment Your Day the Nutrient Way

It is really important to always remember the benefits that a healthy diet and regular exercise can bring you.

However if today’s busy lifestyles can often lead you to require key nutrients in higher amounts than what is possible to achieve through diet alone.

A good quality multivitamin and mineral formula packed with therapeutic levels of highly absorbable nutrients and herbs may be just what you need to achieve optimal health and wellness.

So if you feel that you could benefit from being prescribed the right multivitamin for your needs contact me at email hidden; JavaScript is required

In the meantime remember to  get the most out life choose your foods wisely , move your body and have some relaxation and playtime.

Supporting you to Get Well, Stay Well, Live Well and Flourish,


Dr. Sonja Gwosdezki (registered Chiropractor)

Wellbeing Empowerment Coach

Stress Reduction Expert

Sustainable Weightloss Coach


Stress affects Respiratory Allergies Tue, 11 Sep 2012 14:20:32 +0000 read more →]]> Respiratory Allergies are aggravated by Stress


Have you ever noticed that sometimes when you’re having a really tough stressful day, you sneeze a lot and your skin feels itchier?

This is not a coincidence; your emotions may have been the trigger.

Hay-fever, allergic Rhinitis and asthma suffers know just how stressful these conditions are but  it seems that stress may actually be  contributing to you experiencing allergies in the first place.

Researchers are now finding that certain allergic disorders like hay fever, asthma, (and eczema) are regulated, in part, by hormones and brain chemicals released into the bloodstream in response to stress. Respiratory allergy seems to be very prone to being aggravated by stress.  Fortunately it is possible to reduce stress and therefore reduce your allergic reactions.

Research suggests that introducing stress reduction processes to people who suffer with allergies has the potential to positively affect a substantial number of people with hayfever and asthma. As many as 30% to 40% of asthma and hayfever sufferers demonstrate sensitivity to short-term stress and other emotional states that may worsen their disease.

A new study shows that even slight stress and anxiety can substantially worsen a person’s allergic reaction to some routine allergens.

More importantly the added impact of stress and anxiety seems to linger causing the second day of a stressed person’s allergy attack to be much worse than it would have been without the stress.

This finding, which is the latest in more than three decades of study on stress and immunity, is important, as allergic reactions are the fifth-most-common chronic disease in western countries such as American and Australia.

In a report presented by Janice Kiecolt-Glaser and Ronald Glaser, at the annual meeting of the American Psychological Association in Boston, Ohio State University researchers described recent experiments meant to gauge how psychological stress might affect allergy sufferers.

At the beginning of this research project people were given standardised Allergy scratch tests. The researchers measured the raised “wheals” (those “red itchy hot blotches”) that formed on the arms of the participants before and after they were stressed, as well as the next day.

“The wheals on a person who was moderately anxious because of the experiment were 75 percent larger after the experiment, compared to that same person’s response on the day when they were not stressed,” Kiecolt-Glaser said signifying a stronger reaction.

The effect of stress and anxiety on allergies is cumulative. According to Janice Kiecolt Glaser “the people who were highly anxious had wheals that were twice as big after they were stressed compared to their response when they were not stressed.  

Moreover, these same people were four times more likely to have a stronger reaction to the skin test one day later after the stress,” she said.

Other studies have demonstrated that psychological interventions such as stress management and relaxation response training seem to influence the expression of allergic disorders via the effects that stress levels and relaxation have on circulating blood Cortisol levels or the immune response.

High Cortisol levels as occurs in stress causes other immune cells or white blood cells, e.g., mast cells and basophils, to release additional inflammatory substances that bring on an allergic response in sensitive tissues, for example, nasal and sinus passages (“rhinitis”), skin (“eczema”) and airways (“asthma”).

Evidence from overlapping research supports the idea that psychological interventions aimed at reducing stress and modifying mood states influence asthma expression.

Despite these findings and the findings of a Harvard Medical School study linking allergic reactions to stress and negative emotions, medical research continues to focus on yet more drugs that treat only the symptoms of the allergy without addressing the cause of allergy.

There is however another way!

Within my practice I have seen   clients with Asthma and Hayfever and other allergies improve as they have addressed their stress triggers and learnt how to overcome stress and be more relaxed.

I have found processes such as FasterEFT, Neuro-emotional Technique ( NET), and Hypnosis to be very affective in addressing the underlying beliefs and unresolved trauma  that results in ongoing stress reactions.

NET has been used clinically for over 25 years  to effectively managed stress reactions and there is a body of research that shows the effectiveness of Emotional Freedom Technique ( EFT)  (1)  in reducing  or eliminating the effects of stress on allergies.

Remember from my previous post on Reduce Respiratory Allergies  with these wholistic tips to make sure that you are eating a diet that encourages healthy bacteria in you bowel to help support your immune system  and build healthy lungs .

So if you are interested in discovering  if your allergies could be reduced or eliminated  by  learning how to release and overcome stress then contact email hidden; JavaScript is required to arranged for a complementary 20 chat .


(1) Gallo, Fred and Harry Vincenzi. Energy Tapping. Oakland: New Harbinger Publications, 2008. 

Reduce Respiratory Allergies with these Wholistic tips Wed, 29 Aug 2012 23:00:34 +0000 read more →]]> Reduce Respiratory Allergies with these Wholistic tips

The severity of respiratory allergies can be reduce using a wholistic approach,

Respiratory allergies can make life really miserable. Respiratory allergies that produce Hayfever and sinus symptoms can also be responsible for exacerbating Asthma, and headaches.

Often the only course of action seems to be to take an anti-histamine. While this often does settle the symptoms, not actually helping the body reduce the cause of the allergic reaction.

There are fortunately a number of wholistic alternatives to reducing your respiratory allergic reactions.  Basically to reduce the reactivity of your system improve immune function, reduce the over reactivity of the body to the allergens and reduce stress reactions within the body.

This is done by improving your digestive system’s function; improve adrenal function and reducing overall stress.

This article will focus on improving Gut function; the other aspects of allergy reduction will be covered in next few posts.

 It is really important to strengthen Your Gastrointestinal Ecosystem:

 So what does the digestive tract have to do with the respiratory system?

As it turns out, the two systems have a lot in common. Both the respiratory system and the digestive system act as a barrier and a filter from the outside world. The same type of cell that lines the gut also lines the respiratory tract. The cells that line the digestive system and the respiratory system are kept healthy by the bacteria in the gut.

 One study found a direct link between bacteria in the gut and the development of allergies later in life.

Professor Hans Bisgaard, head of the Copenhagen Prospective Studies on Asthma in Childhood, found that in over 400 children there was a “direct link between the number of different bacteria in their rectums and the risk of development of allergic disease later in life.” (2)

Bisgaard discovered that the greater the diversity of bacterial colonies in the gut, the less likely a child was to develop an allergic response in the future.

When the community of microbes is diverse, this means that there are several different kinds of microbes populating the gut, rather than a select few. This bacterial diversity ensures balance within any ecosystem reducing the risk of any becoming dominant.

Not only can an absence of diversity set you up for asthma later in life, but this has also been found to contribute to conditions like obesity. (3)

Research over the last 5 years has found that as much as 80 percent of the immune system health is controlled by gut? This makes it’s absolutely essential to nourish and protect diverse range of beneficial gut bacteria and improving digestive function!

 So just how do you create a healthy immune system and diverse population of healthy bacteria in the Gut.?

Fortunately, like any other environment, the inner ecosystem of the gut can be influenced. The best ways to do this is to:

Eat a wide range of foods that support a healthy inner ecosystem.

Some foods, like refined starches and sugar, will feed only one group of bacteria, and several fungus based organisms such as Candida. A diet high is processed foods, grains and sugars allow them to dominate the gut environment and become pathogenic. Often these same bacteria and fungi cause digestive problems such as bloating, irritable bowel syndrome, thrush, fructose intolerance etc. infection. The best way to combat bacterial overgrowth and infection is to eat a diet that is mostly vegetable/plant based and eliminates processed foods. .

Eat a plant-based diet that adheres to the principle of 80/20.

The principle of 80/20 tells us to eat 80 percent land and ocean vegetables and 20  percent grains, animal proteins, and starchy vegetables. It also tells us to stop eating when 80 percent full. This can be incredibly healing for the entire body.

Eat a daily serving of fermented foods or cultured vegetables, these are probiotic-rich foods that help protect the gut lining and regulate immune function.

Fermented foods such as sauerkraut and Kimchi (Korean cultured vegetables) and Kefir (fermented milk or coconut water) are full of a wide range of beneficial micro-organisms. These foods are eaten daily by the longest living people throughout the world.

Take a good quality Probiotic Daily that has at least 5-8 different strains of gut healthy bacteria in each capsule. Please note that most Probiotics readily available over the counter usually only contain one or two strains.

So I hope that this provides with a broader picture of how you can influence the severity of any respiratory allergies that you suffer. Following these steps will also dramatically improve your overall health and sense of wellbeing.

If you feel that you need more support in working out you specific health needs or implementing these suggestions then do contact me email hidden; JavaScript is required

You can work with me, in person, by phone or via Skype.

Supporting you to Get Well, Stay Well, Live Well and Flourish,



Dr. Sonja Gwosdezki (registered Chiropractor)

Wellbeing Empowerment Coach

Stress Reduction Expert

Sustainable Weightloss Coach



50% of Australians Fail to Meet Their Daily Nutritional Requirements Tue, 01 May 2012 21:55:51 +0000 read more →]]> The National Health and Medical Research Council (NHMRC) now recommend that adults eat 5 serves of vegetables and 2 serves of fruit every day.

Are you getting your 5 and 2 each day?

If your answer is no, then you are not alone.

Results from Australia’s largest nutrition survey of over 13,000 Australians found many people are falling short of their daily requirements of fruits, vegetables and essential nutrients.

In fact,

  1. around half of the Australian population aren’t consuming the recommended daily servings of fruits and vegetables,
  2. And over 25% of males and 50% of females did not meet their daily requirements for calcium.
  3. Findings also suggested that many people are missing out on vital minerals including magnesium, zinc, and iron.

Why are so many people from a nation of prosperity lacking so many critical nutrients? It appears that being spoilt for choice is a big factor.

Most Australians and New Zealanders have access to healthy food and the means to buy it. However when faced with such an abundance of food at the supermarket, many people are filling their trolleys with pre-packaged and processed foods.

Most “processed foods” can hardly be called food. They are actually “manufactured edible products”. Many of which contain little if any, of fresh fruits and vegetables and have had the nutritional value of the food destroyed in the manufacturing process.

A low intake of plant-based foods is, in part, contributing to the prevalence of nutritional deficiencies in Australia.  This naturally affects the health and wellbeing of these people and is the basis for the development of many chronic diseases.

In addition to a low fruit and vegetable intake, the way in which foods are grown and processed, may also be contributing to the prevalence of nutritional deficiencies. For example, the soil in which many fruits and vegetables are grown is often deficient in minerals. This is compounded by modern food processing and cooking techniques, which can leach valuable nutrients from food before it hits the dinner plate.

People are therefore not only eating a lower quantity of plant-based food, but the fruits and vegetables they are eating may also be of a poorer quality.

So how can we bridge this Nutritional Gap?

Naturally making some dietary and lifestyle changes are the first place to start. Including more fresh food into your diet is the best place to start. Go for organic is possible and also for in season and locally grown.  Do most of your food shopping staying on the perimeter of your supermarket.  This is where the less processed products, meat, fish dairy, and fruits and vegetables can be found.

Nutritional and Herbal supplements may bridge the gap between the current intakes of vitamins and minerals and the optimal nutritional levels required daily.

Men and women have different nutritional requirements and as such, multivitamin formulas should be tailored to suit each gender’s specific requirements.

As there are so many variations of supplements on the market now it is best to have a qualified health practitioner recommend high quality multivitamin formulas that are specific to your individual needs.

So start improve your nutrient intake by to making a few simple changes to your food shopping habits and your body will most certainly thank you.

Supporting you to get well, stay well, live well and Flourish.



P.S. If you would like some individual advice I can be contacted at email hidden; JavaScript is required

Dr. Sonja Gwosdezki, registered Chiropractor

Stress-relief and Wellbeing Empowerment Consultant

Sustainable Weightloss Coach

Visual Overload as a form of Stress Sat, 24 Mar 2012 22:35:45 +0000 read more →]]> Is Visual Stress causing you Stress and overwhelm?


There are many forms of stress in our daily lives. Visual and noise stress are particularly prevalent

forms of stress that our ancestors did not experience. Visual overload is increased rapidly in the last 40 years.

This article deals with specifically visual stress, the very fact that you are looking at a screen to read

this article is an example of an activity that causes visual stress.

Both visual and noise stress are such common micro stressors these days that frequently we are not

really aware of them.

So please take a moment to read this and give the “creating blackness” exercise a go! It is often

recommended by Optometrists and Ophthalmologists (eyes specialists) to rest the eyes and reduce eye strain.

Not only will our eyes thank you but you will be reducing your stress levels and protecting your eyesight as well.

Visual Stress

Do you realize that a lot of stress enters through your eyes?

We are subjected to so much visual stress in our current lives than ever before.

Long hours reading make your eyes sore.   The use of artificial lightning has dramatically increase

the time that our eyes are exposed to light. No longer to we live our lives by the natural rhymes of day and night.

Fast-paced commercials can exhaust your eyes. The bold and glaring ads on signs, billboards, and

magazine ads are all brightly coloured and competing to grab and hold your attention.

Our eyes originally evolved to scan peaceful natural colours and images of nature, such as blue,

green brown and some desert colours.

Most of us now live in a busy and often frenetic modern visual environment that is a continuous assault on our eyes.

There are now also many emotional stressors that involve the eyes.

Overwork, clutter and too much time looking at a screen can not only tire your eyes but add to your

physical and emotional stress.

Some days, everywhere you look you see reminders of jobs undone, things that you still have to do,

work that feels never ending.

Clashing colours, household clutter or mess, the changing packed stimulus of and cities are the

visual equivalent of noise

This form of visual stress, especially if accompanied with noise, can increase anxiety, tension and

often contributes to the development of headaches.

Your eyes are your primary tool for observing and understanding the external world. They are

constantly scanning the horizon for approaching danger and/ or opportunity.  In the modern

environment they have to work so much harder and are exposed to many artificial environments.

The value of creating a little “blackness in your life”

When you eyes are tired they can greatly improved by being in a little darkness or blackness.

The blackness gives your eyes a rest from processing all the incoming stimuli. This also gives your

brain a rest and can therefore also reduce stress.

Many eye specialists recommend that you rest your eyes several times a day by creating a little darkness for them.

There is a quick “blackness Exercise” that only takes a minute to do.

Preferably do this when you are seated at a desk or table.

  • Put the heels of your palm directly over your closed eyes.
  • Block out all light without putting too much pressure on your eyelids.
  • Try to see the colour black. You may see other colors, or images, but focus on the color black.
  • Let the muscles around your eyes relax. This includes your eyelids, under your eyes, the
  • crease between your brows, your forehead, and your cheeks.
  • (Think of this as a great little exercise in reducing the development of wrinkle around the eye as well.

After a minute, slowly lower your hands and gently open your eyes.


Please remember to give this simple exercise a go  your eyes will thanks you and you will feel les

overwhelmed, less stressed and calmer.


As stress is a causative factor in over 80% of chronic illness and a major contributor to obesity and

weight gain it is important to put as many little stress reducing tactics as possible into your day.


For help with reducing your Physical, Emotional or Nutritional Stress or to learn more about how

partnering with me to help you achieve your weight-loss and wellness goals would look,

contact me at email hidden; JavaScript is required


Committed to supporting you to Get Well, Stay Well, Live Well and Flourish,










Dr. Sonja Gwosdezki

(Registered Chiropractor)

Wellbeing Empowerment and Stress Relief Expert

Sustainable Weight-loss Coach




Is the “Biggest Loser” setting you up for weightloss failure? Mon, 13 Feb 2012 21:00:32 +0000 read more →]]> Is the “Biggest Loser”  setting you up for Weightloss Failure?

Last night I saw a promo for the current “Biggest Loser” program  being aired in Australia, and as I saw a contestant cheating with food, my mind turned back to the topic of my last blog post which was “Weightloss Sabotage or Self Protection”.

In the promo we are shown spy camera clips of a contestant sneaking forbidden foods in the middle of the night. There are gasps of horror as the contestants discover that the whole house has hidden cameras.  There is also a scene where the contestants are seen struggling to stay committed to their weight loss as they are locked down overnight in a room full of temping treats.

The tendency is to stand in judgement and condemnation of any   person who is unable to resist these food temptations. As if further shaming them is really going to create lasting improved self esteem and commitment to their wellbeing?

Shows like “The Biggest Loser “are based on the assumption that all the obese person needs to lose weight, is some discipline, self control, lots of exercise and hefty dose of shame.  ( I believe that obesity is a more complex issue   please link to post of the Complex nature of Obesity)that that need to be addressed in a number of ways)

Yes it can be inspiring at the end of a series to see the contestants showing off their new bodies.  And who wouldn’t lose weight, locked away from family and work life stress, social pressure, with only yourself to focus on and with your access to food limited.

But what is not usually discussed is the 12 month success rate in keeping this fat- loss off. Despite all the humiliation, the deprivation, discipline, dieting , exercise  and promises  “Keep the weight off”,  the majority of the entrants will have suffered rebound weight gain, regained between 8 and 40 kilos (20 -85 lbs) within a year.

So why after all the weight loss ordeal that they have been through do so many Biggest Loser contestants put so much weight back on?

To read more click here…

Could this be a missing link to your Wellness creation Success? Wed, 08 Feb 2012 01:05:56 +0000 read more →]]>   Does it seem like there is Missing Link to your Wellness Success?

Your focus is on Wellness. You are doing all the right things. But still not getting results?

Do feel that you have been making a lot of lifestyle changes to improve your health, to create vibrant wellbeing, but are not getting the results that you think you should be?

You have changed your eating habits, with a new focus on healthy eating first; started do some form of fun movement or exercise every day and you’re trying to think positively, but the change in your energy levels and sense of wellness seems to be slow.  I know how frustrating that seems.

Before you start “blaming yourself or thinking what the point is, I may as well go back to my old ways” I want you to know that there could be a missing link that is blocking or slowing your rate of your success. Generally I find that there can be four important links that may be broken.

One very important  aspect which is often overlooked is the healthy functioning of your nervous system.

Your nervous systems main function can be summarized as “an information distributer and connector”. Your nervous system is responsible for co-ordinating messages to and from your brain to the rest of your body and back again. There is a constant exchange of information between body and brain, and brain to body about our external and internal environment.

So even if you are eating moving and drinking correctly and taking good vitamins if your nervous system is not processing it correctly then you will be unable to get the full benefits of all that you are doing.

If for example you are eating nourishing healthy foods but your digestive system is not receiving all the information that is needs to process food well a then what you are eating may not be absorbed well.

Stress is the main cause of interference to the Nervous system. This can be in the form of physical, nutritional, emotional or mental, and environmental stress. Often it is a little of all.

When the body is overloaded by re-occurring stress such a chronic poor posture, emotional tension, using strong chemicals to clean your house; this will be reflected by tension on your spine. This tension can cause a restriction in spinal segment movement or a subluxation. AS a result there is a change in the normal nerve flow between brain and the rest of your body via the spine and your body function may be compromised.

Getting your spine checked regularly by a chiropractor can keep can optimize spinal function, reduce stress and keep the flow of vital information flowing to and from the brain. This gives your body a better chance to function at its best.

So if you want to improve your health and enhance your wellness efforts then consider having your spine checked by a Chiropractor.

What are the other possible missing links you ask?  Watch for my next few posts where I will be discussing Attitudes, Emotions and Subconscious Sabotage; Allergies and Food Sensitivities; Body Ecology: Your External Environment.


Hopefully you found this useful.

Committed to supporting you to get well, stay well, live well, and Flourish.




Sonja Gwosdezki D.C.

Integrative Natural Health practitioner

Women’s  Wellbeing Navigator

Stress Relief and Wellbeing Empowerment Expert

Sustainable Weight-loss Coach 

Sabotaging your Weightloss or is it Self Protection? Sat, 04 Feb 2012 22:51:48 +0000 read more →]]> Do you find yourself setting off on a new weight loss regime, full of commitment and determination only to find yourself somehow “blowing” your weight loss efforts before you reach your goal?

Does this sometimes happen within days of beginning your new program? Or is it as you nearly reach your goal?

When finding yourself in this situation it is so easy to simply blame yourself and think that you are just lazy, undisciplined, hopeless, doomed to never succeeding. You know that you really want to change but you just can’t figure out why you have sabotaged yourself yet again.

What if you aren’t really sabotaging yourself, due to any of those reasons, but actually protecting yourself?

Yes, that’s right protecting yourself!

What protecting myself! “No way” you say! How could I be protecting myself by staying fat, sluggish and overweight?????

Yet I have seen this very situation happen time and time again.

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