the-wellness-business.org Blog

Jul 2, Cervical Screening.

Thu, 02 Jul 2009 15:22:53 GMT

The NHS is investing 250,000 to improve cervical screening uptake, particularly among 24-34 year olds. Over the past decade, fewer women have attended smear tests, with the largest drop among those aged 25 to 29 (in 2008 only 66.2 had been screened within the past five years).

Jul 1, Tips from Herbalife Droctor - Energy to Spare

Wed, 01 Jul 2009 13:11:25 GMT

Energy to Spare! By Luigi Gratton, M.D., M.P.H. Vice President, Medical Affairs and Education, Herbalife Did you know your energy levels dont have to dip just because the sun does? You can have steady and lasting energy throughout the dayeven after work. Its easier than you think, too. First, what you eat contributes greatly to your energy level. Because digestion utilizes the most energy of all the bodys systems, the more unhealthy you eat, the longer it takes to digest the food; especially if you are consuming a lot of packaged, fast-food or convenience meals, which have low nutritional value and possibly chemicals. Your body doesnt recognize and cant use unnatural ingredients so it must work harder to eliminate them leaving you feeling drained. Also, when you dont consume the nutrients your body craves, you stay hungry which can lead to overeating. This cycle requires added energy for digestion, which is why you feel fatigued after eating meals with low nutritional value. Your overall fitness is another factor that determines how much energy you have throughout the day. Fitter people utilize energy more efficiently, and therefore have more left over to get them through the afternoon and evening. It may sound ironic, but the more you exercise, the more energy youll have. This is because your muscles provide more energy than fat, keeping you feeling invigorated longer. Herbalife Energy and Fitness products can help you on your way to achieving your wellness goals. Herbalife products like Liftoff, Roasted Soy Nuts with Cardia Salt, and Garden 7 can help keep you alert and energized whether you need more energy to keep up with your job, kids, recreational activities or serious athletics. With added energy and better fitness, youll not only accomplish more, but youll accomplish it more effectively, which leaves you with time to spare. And who couldnt use more of that? Tips for getting more energy: Eat more healthy foods Stay active Try energizing products like Liftoff

Jun 30, Vitamins and Minerals

Tue, 30 Jun 2009 16:32:43 GMT

The harsh reality for most people is no. Our ancestors lived on berries fruit and plants picked and eaten the same day. Far too many of us rely on fast foods like sandwiches and savoury snacks to help us through the day. Again it comes down to making intelligent choices. Start by buying a cross section of fresh, good quality produce from each of the colour groups in our food charts. Next, pay attention to how you prepare your foods to preserve their precious nutrients. As a rule use these methods in order of priority. Steam, bake boil, poach. grill. dry roast microwave and you will be doing all you can to receive the maximum benefits the food can offer. Even with the best intentions, busy lifestyles combined with food that has travelled from the other side of the globe often mean modern diets are deficient in key vitamins. minerals and trace elements. Most experts now agree that adding top quality multivitamin minerals, and antioxidant supplements will help you to restore any loss of balance.

Jun 25, Obesity and Smoking Comparison

Thu, 25 Jun 2009 14:46:53 GMT

Being obese increases the risk of dying just as much as smoking, research suggests. A study found being an obese non-smoker is the equivalent of somebody of a healthy weight smoking more than 10 cigarettes a day. Meanwhile, being an overweight non-smoker is the equivalent of a healthy weight smoker lighting up for between one and 10 cigarettes a day. Experts looked at weight and smoking status of almost 46,000 men at the age of 18 and followed them up for 38 years. They found that being obese or smoking more than 10 cigarettes a day doubled the risk of dying prematurely. Meanwhile, being overweight or smoking one to 10 cigarettes a day increased the chance of dying by more than 30. Being both obese and a heavy smoker increased the risks but other combinations of weight and smoking did not appear to have that effect. The authors said this highlights that being overweight or obese is linked with early death, regardless of if a person smoked. Writing in the British Medical Journal (BMJ), they said: "In summary, we found that overweight and obesity in late adolescence is associated with premature death, regardless of smoking status. Obesity and overweight were as hazardous as heavy and light smoking respectively."

Jun 24, Fat burn vs cardio burn

Wed, 24 Jun 2009 14:09:52 GMT

Many gyms have charts listing a fat burning zone and a cardio zone on their cardiovascular machines. These ranges are confusing because they lead you to believe that you are burning more fat, or only fat, when exercising at certain intensities. The most important thing to remember is that exercising at a higher intensity is better than exercising at a lower intensity when it comes to burning calories. There is a lower-intensity fat burning zone in which you utilize a greater percentage of calories from fat than at higher intensities. However, the total number of calories burned at that rate is less. For example, lets say you bike at a low intensity and burn 100 calories. Seventy-five of those calories burned might come from fat. At first glance, that looks good. But if you bike at a higher intensity for the same period of time, you might burn 200 total calories, with 125 of those coming from fat. Your percentage of fat calories burned drops, but you burn more total calories and more total fat calories at the higher intensity. The bottom line: for sustained weight loss, you have to burn more calories than you take in. Trying to focus on burning fat calories wont help. Calories are calories the goal is to burn as many as possible.

Jun 23, Government Funded Scheme to Help Young

Tue, 23 Jun 2009 19:25:47 GMT

Hundreds of free places on fitness instructor and personal trainer courses are being provided by a government run scheme to help young people. This is being aimed primarily at 16-24 year olds and is being run by a company called Lifetime at its Centre of Excellence for Fitness training venues in the UK. The course are properly accredited by the Register of Exercise Professionals (REPs) and the qualification gained will either be a REPs Level 2 Fitness Instructor plus an NVQ Level 2 or a REPs Level 3 and and NVQ Level 3. For more information visit www.lifetimehf.co.uk

Jun 22, Zumba

Mon, 22 Jun 2009 13:35:58 GMT

Fancy combining latin salsa dancing with aerobic moves to get a brilliant cardiovascular workout? If so then Zumba could be for you! Its a motivating workout that burns calories, tones all muscle groups and incorporates a full range of motion to improve the cardiovascular system. The salsa beat, the tempo and the music Zumba dance moves flow seamlessly from one move to the next. As of April 2009, Zumba has a rapidly growing community of over 30,000 trained instructors in thirty-five countries, sold millions of DVD's, and changed the lives of millions of Zumba Fanatics worldwide. Go check out www.zumbaftiness.co.uk to find out your nearest class.

Jun 18, Fill Your Plate With Colour

Thu, 18 Jun 2009 14:25:50 GMT

Colourful fruits and vegetables are the foundation of your daily menus. Full of vitamins and minerals they help maintain your organs and immune system keeping your body strong. Herbalife makes it easy to choose the right fruits and vegetables for your meal plan by organising them into seven unique colour groups. Each colour group provides different Phytonutrients, which help our bodies to perform more efficiently. Eat foods from all the colour groups to reap their benefits. Simply eating more fruits and vegetables is not the answer they must be the right fruit and vegetables. Starchy vegetables such as peas or lentils are healthy but they may contain more calories than you want (200-250 calories per cup). If you need to eat more to satisfy your hunger, add colourful vegetables. For example, spinach and asparagus are better choices than higher calorie corn and peas. A cup of spinach topped with half a cup of tomato sauce has only about 90 calories but gives you nutrients from two colour groups. Red foods Tomatoes, watermelon and pink grapefruit help our bodies fight diseases such as cancers and keep our blood vessels from getting clogged. Red-purple/blue food Red grapes, prunes, cherries, plums, strawberries, cranberries, blue/blackberries, red peppers, beets and eggplant help fight germs and are good for your heart. Orange foods Pumpkins, sweet potato, carrots, mango, apricots and cantaloupe also help your heart, fight cancers and keep blood vessels from clogging. Orange-yellow foods Oranges, peaches, pineapples, papaya, nectarines, lemons and yellow grapefruit boost your eye-sight and protect against stomach illnesses. Yellow-green foods Corn, peppers, bananas, avocados and peas have similar powers to the orange-yellow foods. Green foods Broccoli, spinach, pak choi and brussels sprouts are good for the brain, blood flow and fighting off different cancers. White-green foods Garlic, onions, spring onions, leeks, asparagus, pears, artichokes and mushrooms also help defend against heart disease, cancers and germs.

Jun 17, Using Goals for Weight-Loss

Wed, 17 Jun 2009 13:10:06 GMT

When we start a weight loss program, the first questions we ask ourselves are how much weight we want to lose or what size clothes we want to fit into. This will keep you focused to an extent but to empower yourself to stick to your weight-loss targets you need to dig deep and work out your reasons for losing this weight. You need a vision of where you want to be and should always begin with the end in mind. Here are some ways that peoples lives have changed through weight loss: 1. Met the girl / guy of my dreams 2. Went swimming with my kids and felt good about my body 3. Fit into some great clothes I bought years ago 4. Bought some new clothes that I would never have considered when I was heavy 5. Took up a new sport (cycling, golf, tennis) 6. My sleep improved I wake up more rested 7. I stopped taking medication for my cholesterol and high blood pressure 8. My knees and back dont hurt as much anymore 9. My asthma improved so I have fewer and less severe attack 10. I feel positive about each day and dont get so down so often 11. I got a promotion at work As you visualise your success, start each new day as if it were your first day on your weight loss journey. Dont take your progress for granted as you move toward your goal. Keep track of your results both physically and emotionally as you progress. Whenever you have reached a weekly goal weight give yourself a reward; some clients put marbles into a jar and when the marbles accumulate to a significant level, they buy themselves something (try not to use food as a reward). Goals are so important in ensuring success in every walk of life so use them to stay on track with your weight loss. In the words of the late great Walter Clement Stone: whatever the mind of man can conceive and believe it can achieve.

Jun 16, Running Injuries Part 1

Tue, 16 Jun 2009 15:55:45 GMT

Runners of all abilities and experience can be susceptible to training injuries. Understanding the triggers and treatment can be a bonus on the road to recovery. Todays focus is ITBS or illiotibial band syndrome . The illiotibial band is a fascia down the outside of the leg. This band can rub on a piece of bone / fatpad just above the knee. This outer knee pain is felt specifically 3-5cm above the knee itself and there are several factors that could bring it on. These include muscle imbalance, weakness of particular muscle groups, poor alignment of legs or an aggravating factor involving the running itself such as changes in the running style or training. The pain is normally sharp and worsens with continued running; most runners have to stop because the pain becomes so severe. This particular injury can also affect cyclists as the constant bending and straightening of the knee causes friction to the ITB. Treatment of ITBS normally involves rest and anti-inflammatory drugs. Physiotherapy is also recommended and may involve ultrasound treatment, strengthening of several different muscle groups, massage, stretching and mobilisation of the soft tissue. The other thing is to identify the trigger which is normally related to a change in the duration, frequency or intensity of the run. Changes in shoeware, camber or change in running routine should also be examined.

Jun 15, Look After Your Eyes.

Mon, 15 Jun 2009 14:27:44 GMT

1. Regular eye tests are an important part of looking after your health and are recommended every two years for most healthy adults. In addition to helping you to see as well as possible the mean serious conditions such as glaucoma can be picked up and treated promptly. 2. UV rays can be damaging top your eyes as well as your skin. In addition to covering up with sunscreen in strong sunshine, wear a hat with a wide brim or good sunglasses. 3. Smokers are 3-4 times more likely to suffer from sight related conditions as they age. Sign up for a free Stop smoking programme visit the NHS website, speak to your GP or contact good pharmacists such as Boots. 4. Make your diet eye friendly. Antioxidants such as lutein (found in leafy vegetables) and omega-3 fats (in oily fish such as salmon and sardines) can help maintain healthy eyes. Eyes can be affected by age-related change and the effects of smoking, alcohol and UV rays. 5. Tired, sore and dry eyes caused by pollution, air-conditioning and computer screens are a downside of city life. If you are working a t computer, take a break every 20 minutes or so. Try eye drops to help soothe tired eyes.

Jun 11, Statin Cut the Risk of Strokes

Thu, 11 Jun 2009 22:54:07 GMT

Cholesterol-busting statin drugs are linked to a 20 per cent drop in stroke risk compared to a placebo, according to a review of 24 separate studies involving more than 165,000 patients Writing in The Lancet Neurology, French scientists from Paris-Diderot University say that the risk of stroke plunged by 21 per cent for each decrease of one millimole per litre of 'bad' LDL cholesterol. In addition to cutting the overall risk of stroke, statins also slow the progression of blockage of the carotid arteries that supply blood to the brain. According to this meta-analysis, statins also reduce inflammation, improve the breakdown of blood clots and lower blood pressure, among other benefits. Only one of the 24 studies looked at statin use for secondary prevention of stroke, and found that intense reduction of LDL cholesterol by statins also reduced the risk of recurrent stroke by 16 per cent and of major cardiovascular events by 20 per cent. The authors also studied the effect of statins on haemorrhagic stroke (bleeding in the brain caused by rupture of a blood vessel), which represents 20 per cent of all strokes. Two previous studies had suggested that statins might increase the risk of haemorrhage. However this review found no evidence that statin use increased the risk of haemorrhagic stroke, except in patients who had already experienced brain bleeds. As the ratio of good (HDL) to bad (LDL) cholesterol is the best predictor of stroke and heart attacks, the authors recommend further investigation of drugs that increase HDL cholesterol, such as niacin or the new cholesteryl ester transfer protein inhibitors. They suggest these might be used in conjunction with statins which reduce LDL cholesterol, since both methods will improve the HDL/LDL ratio.

Jun 10, The Perfect Breakfast

Wed, 10 Jun 2009 15:00:06 GMT

Many people have come to regard a bowl of cereals, milk, a sliced banana, and a glass of orange juice as the ultimate breakfast. Believe it or not this breakfast contains 325 to 500 calories with only 10 grams of protein, and thats for only a modest 1 ounce serving! This combination of low protein and refined carbohydrates can often do the opposite to what the glossy TV commercials portray and can leave people feeling hungry by mid morning. Compare this with a high protein lower calorie smoothie blended with your favourite fruits or berries packed with all the vitamins minerals and quality carbohydrates your body needs and there really is no contest as regards the nutritional value. Of course you may well live for the crunch of cereals. If so, consider keeping the portion size to a minimum and mixing in protein powder to the milk to sustain you for longer. Take a look at our fantastic Formula 1 Protein shake at www.the-wellness-business.org/Formula1.html .

Jun 9, Hidden Calories

Tue, 09 Jun 2009 12:20:53 GMT

Our everyday diets may contain sources of calories that we dont take into account. And some 'energy dense' foods have very many calories in a small amount. These hidden calories all add up and can cancel out the positive steps that you may be making elsewhere in your diet. This page contains information on some of the more common sources of hidden calories, and ways of avoiding them. Fatty foods It is easy to overeat on foods like butter or spreads, salad dressings, mayonnaise, cheese, pastries, chips, biscuits and crisps. This is because high fat foods contain a lot of energy, even in small portions. So without actually eating large amounts of food, you could be eating more calories than you can burn every day. And because youve not eaten that much, you may still feel hungry. Eating lots of food high in saturated fat may also increase your risk of cancer. Eating less high fat food and choosing reduced fat food where possible will help to reduce your calorie intake. This will also benefit your heart health. Go for semi-skimmed or skimmed milk and choose reduced fat versions of dairy products like spreads, yogurts, cheese, fromage frais, and custard. Changing to semi-skimmed milk could save you 60 calories a day or 420 calories a week. Use a minimum amount of oil when cooking. Spread margarine or butter thinly on your bread, even low fat versions. If possible stop using them entirely. Try to cut down on food that has been cooked in lots of oil or batter. For example, try steamed fish instead of fried fish, bruschetta instead of garlic bread and steamed rice instead of egg fried rice. Cut back on, or better still, cut out pastries, chips, pork pies, sausage rolls, cakes and puddings except for special treats. Try to avoid sauces based on cream or coconut milk. For example, you could have tandoori instead of a korma, a stir-fry or steamed Thai dish instead of a green curry, or a marinara instead of a carbonara. Look at the labels on food when you shop so that you can avoid or limit choices which are high in fat. For more information and a handy guide to food labels, go to our Look at the labels page.

Jun 8, Know the Symptoms of Bowel Cancer

Mon, 08 Jun 2009 13:23:26 GMT

Knowing the symptoms of bowel cancer could save your life, say campaigners Bowel cancer is now the most common cancer in non-smokers. There are 36,000 diagnoses and more than 16,000 deaths each year. It affects one in 10 families and there is a one in 18 chance of getting the disease with half of those affected dying from it. Bowel cancer causes more deaths each year than breast and cervical cancer combined. These are shocking facts made all the more terrible by the fact that bowel cancer is the most preventable and curable cancer if caught early enough. Symptoms Bleeding from the back passage (rectum) or blood in your stools A change in normal bowel habits towards diarrhoea or looser stools that lasts longer than 6 weeks A lump that your doctor can feel in the right side of your abdomen, or in your rectum A straining feeling in the rectum Losing weight Pain in your abdomen or rectum Anaemia (a low level of red blood cells) What to bear in mind All these symptoms can be caused by other diseases, apart from cancer. Many of these other conditions are much less serious than bowel cancer, such as piles (haemorrhoids), infections or inflammatory bowel disease. If you are young and have bleeding from the back passage with itching and soreness, you are much more likely to have piles than bowel cancer. Also, many people with colorectal cancer don't have these symptoms. So always ask your family doctor if you are worried about any symptoms that you have.

Jun 5, Nutrition For Older Athletes

Fri, 05 Jun 2009 09:07:12 GMT

Proper nutrition in older athletes may also protect the joints from age-related degeneration. Aging causes the joints to become less flexible and lose a range of motion. These limitations can compromise physical abilities. The following nutrients are of particular importance for older athletes: Vitamin C for collagen formation Omega-3 oils (from nuts, seeds, oily fish and wheat germ) for anti-inflammatory effects. Sulphur-containing amino acids (from some vegetables, meat, poultry, fish and dairy products) for joint cartilage health. Bioflavinoids (from all fruit and vegetables, and buckwheat) for anti-inflammatory effects and improved local circulation. Antioxidants (selenium and vitamin E) for protection against the damaging free radicals that proliferate in the body with age. Some supplements may also be helpful, but check with your doctor before trying any.

Jun 3, Acupuncture alleviates sickness after surgery

Wed, 03 Jun 2009 14:28:53 GMT

Look east for a simple way to ease post-operative nausea, say researchers from Hong Kong. Thousands of people undergo surgical procedures every year and up to 80 per cent of them suffer from nausea post-operation. Now however, there may be a simple solution based on an ancient Chinese therapy. Scientists from Hong Kong claim that simple wrist acupuncturebands could help cut symptoms by nearly a third. The report published in The Cochrane Library reviewed 40 different studies involving nearly 5,000 patients. Most of the studies involved healthy adults who were having elective surgery under general anaesthetic. The researchers looked at whether stimulation of an acupuncture point in the wrist called the Pericardium or P6 point could help prevent post-operative nausea and vomiting. Patients were treated with acupuncture or acupressure on the P6 point or given a sham treatment or anti-nausea (antiemetic) drugs. Acupuncture involves stimulating the pressure point with needles but most patients were treated with acupressure wristbands that press down on the P6 point. 'Of the 40 trials included, the most common method of stimulation was wristband alone,' said Anna Lee from The Chinese University of Hong Kong, who led the review. 'The wristbands used to prevent both postoperative nausea and vomiting are the same sold for seasickness, travel sickness, morning sickness and chemotherapy-related nausea and vomiting.' The researchers found that compared to sham treatment, genuine stimulation of the P6 point reduced nausea by 29 per cent, vomiting by 30 per cent and the need for anti-nausea drugs by 31 per cent. Acupuncture has been used as form of treatment in traditional Chinese medicine for over 2,000 years. Practitioners believe that health depends on a balanced flow of energy or 'chi' around the body. Surgery and the anaesthetic used disrupt this flow causing nausea and vomiting and acupuncture or acupressure treatment can rebalance the 'chi' and help relieve symptoms. Lee hopes that this latest research will make doctors and patients more aware of the possibility of using P6 stimulation as a simple treatment option after surgery reducing the need for costly antiemetic drugs and long hospital stays. Marian Rose, from the British Acupuncture Council welcomes this latest research and hopes it will encourage hospitals to consider acupuncture treatment alongside more conventional treatments. 'This review backs up research from previous studies that has found that acupuncture can be extremely effective against all sorts of nausea,' says Rose, 'While acupuncture is already being used in hospitals - especially in the treatment of sickness during pregnancy - I believe that more patients could benefit from its wider use.' British Acupuncture Council www.acupuncture.org.uk

Jun 1, Negative Changes in Diet in Last Century

Mon, 01 Jun 2009 16:02:28 GMT

Take a look at this list and I think it will be pretty clear as to why our diet, health and body size has changed for the worse over the last 100 years! 1. Consumption of 100lb of refined sugar per individual per year 2. Ten fold increase in sodium consumption (salt) 3. Four-fold increase in consumption of saturated fat 4. Doubled consumption of cholesterol 5. Major reduction in consumption of vegetables, fibre and minerals such as potassium, magnesium, calcium vitamins and antioxidants 6. Increase in additives and preservatives. Big message to take from this cook fresh where possible and make your own sauces in cooking so that you know what goes in (no hidden fat, salt etc).

May 22, Promising news for long haul travellers

Fri, 22 May 2009 13:40:38 GMT

An end to sleepless nights brought on by a change of time zones could be on the horizon. During two controlled trials of a new drug that mimics the effects of the bodys sleep hormone, melatonin, researchers recorded a positive effect on temporary insomnia (compared to a placebo). It isnt licensed but those who suffer with jet lag should look out for it in the future!

May 21, What Your Eyes Say About You?

Thu, 21 May 2009 13:58:11 GMT

Your eyes arent just about eyesight, they also provide an insight into our health. The advice from optometrist is to have a look at the lining of your bottom eyelid. Your bottom eyelid should be a pinky colour but if it pale or white you could be anaemic and need to visit your GP. Keep a check on your pupils too; they should be the same size. Any difference in size needs to be checked by your optician, especially if you also have double vision.

May 20, Superfoods - what are they?

Wed, 20 May 2009 14:42:42 GMT

Superfood is a term sometimes used to describe food with high phytonutrient content that some may believe confers health benefits as a result. "Phytonutrients" refers to plant-derived essential nutrients scientifically confirmed as important to human health. There is evidence from laboratory studies that phytochemicals in fruits and vegetables may reduce the risk of cancer. The great thing about superfoods is that they are generally readily available and inexpensive. They have also been used for centuries with no side effects or toxicity so you can rest assured that they are safe to use! Here are some of the foods that fall into the superfoods bracket: tomatoes, broccoli, omega 3 rich fish, blueberries, red grapes, soy, spinach, kale, watercress, noni fruit, aloe vera, pumpkin, probiotics, bee pollen, oats, chlorella, beans, oranges and walnuts. Lets take a look at a few of these in more detail: 1. Broccoli It's still true: few foods measure up to broccoli for cancer- fighting potential. Broccoli is rich in sulforaphane, an antioxidant linked with a reduced risk of a number of cancers, especially lung, stomach, colon and rectal cancers. How to eat more: Saute broccoli florets with shallots and pine nuts, and drizzle with lemon juice. 2. Pumpkin Pumpkin is one of the best sources of carotenoids, antioxidants that reduce the risk of cancer. Like sweet potatoes, carrots, butternut squash and other orange-red vegetables, pumpkin is rich in disease-preventive beta-carotene. Pumpkin is also one of the highest sources of alpha-carotene, a powerful member of the carotenoid family that's inversely related to cataract formation and boosts immunity. How to eat more: make a simple pumpkin soup with pumpkin puree, vegetable or chicken stock, onions, black beans, and cumin. 3. Blueberries Blueberries are rich in certain compounds that help protect the heart, and may inhibit the growth of cancer cells. Studies suggest the blueberry protect against neurodegenerative diseases like Alzheimer's and Parkinson's, and can slow and even reverse age-related memory loss. How to eat more: combine chopped blueberries, diced mango, minced jalapeno peppers and cilantro with lime juice for a tangy salsa. 4. Spinach Boost your vision and protect against cancer with spinach; its compounds such as lutein help protect against heart disease and some cancers, and has been shown to reduce the risk of cataracts and macular degeneration. Spinach is also rich in beta-carotene, which may protect against cancer. How to eat more: Saute baby spinach, diced tomatoes, minced garlic and red pepper flakes in olive oil 5. Tomatoes Tomatoes are loaded with lycopene, an antioxidant that reduces the risk of prostate, breast, lung and other cancers, and has heart-protective effects. Research shows that the absorption of lycopene is greatest when tomatoes are cooked with olive oil. In one study, a combination of tomato and broccoli was more effective at slowing tumour growth than tomatoes or broccoli alone. How to eat more: Simmer chopped tomatoes and broccoli in olive oil, top with black olives and grated cheese.

May 19, How to Sleep Well

Tue, 19 May 2009 16:00:32 GMT

With so much to do its no wonder our waking hours are full to the brim. As our to-do lists get longer, not only do we get less shut-eye, the sleep we do get is reduced by our daily stresses. So whats the big deal about sleep? Regular sleep is necessary for survival and an essential component to good health. The National Sleep Foundation maintains that seven to nine hours of sleep is optimal and sufficient sleep benefits alertness, memory and problem solving, overall health, and also reduces the risk of accidents. What effect does stress have on sleep? Stress is one of the key factors in causing insomnia; the body reacts to stress by producing hormones. These are the same hormones released when our bodies instinctively respond to outside stimulus the typical fight or flight reaction. When we are very stressed high levels of these hormones are released, causing an overload that disrupts sleep. What are the signs? Difficulty falling asleep Light or restless sleeping Waking often during the night Lying awake in the middle of the night Waking early and being unable to get back to sleep What about beauty sleep, is it a myth? Research undertaken by Kalms Sleep in 2005 showed that beauty sleep is not just a myth. Sleep is necessary not only for body and mental health, but to promote feelings of attractiveness. When tired and irritable, people perceive that they are less attractive to others and feelings of tiredness often lead to lowered motivation and self-efficacy. Tips to sleep well 1. Always get up at the same time - even at the weekend! Keeping the same routine will help you body to know when its ready to wind down 2. Try an effective herbal remedy like Kalms Sleep which contains a unique blend of herbs traditionally used for their sedative action, particularly in the treatment of sleep disorders 3. Have hot milky drinks in the evening instead of caffeine and/or alcohol 4. Make your bedroom a shrine to sleep - no TV, no reading 5. Stop your brain from going over problems, lists of things to do and other stresses by writing them down before retiring

May 18, Make no bones about exercise

Mon, 18 May 2009 16:08:05 GMT

In a recent survey for the National Osteoporosis Society, more than half of the 18-24 Year olds questioned were unaware that weight bearing exercise such as running or aerobics helps to reduce the risk of osteoporosis. Osteoporosis is a disease of the bone that leads to an increased risk of fracture. In fact, its particularly important to build up strong bones at this age as bones will start to lose density from age 30 onwards. Taking a good quality calcium supplement is recommended from this age. We have a great product in the Herbalife range called Xtracal which not only provides the body with 94 of the RDA for calcium (when taken twice per day) but also contains vitamin D which is essential for calcium absorption. Check out http://www.the-wellness-business.org/Xtra-cal.html to find out more.

May 15, Does Exercise have an Impact on Fertility?

Fri, 15 May 2009 13:21:33 GMT

One in five women who attend prenatal care in the UK is obese. Research has found that the rate of miscarriage increases in women who weigh more at the time of conception (whether conception is natural or via IVF). The chance of success with IVF treatment has also been found to be determined by the womans weight at the time of treatment. In fact in New Zealand, there is a movement to restrict assisted reproduction treatments in women who have a BMI or Body Mass Index of more than 32. This is because higher doses of hormones can be required to achieve pregnancy in women with high BMI increasing the risk to both the mother and the baby. In the UK the British Fertility Society recommends that women should aim for a normal BMI (20-25) before starting treatment for fertility. Exercise can therefore play a key part in helping overweight ladies to achieve their ideal body weight and thus help their chance of conception. Word of warning though- over-exercising / dieting to the point where the BMI is significantly lower than 20 can have an adverse affect on fertility too. Women who exercise excessively are at risk of losing too much body fat. Body fat helps to produce oestrogen in the body. Just as too much body fat causes hormone imbalance, too little body fat can cause irregular ovulation. It is common for women who over-exercise to develop amenorrhea which stops menstrual periods entirely. Women need to find the exercise program that is right for them. However, many doctors are now recommending that women use yoga in conjunction with their medical treatments. A Harvard based study found that women who were trying to conceive were three times more likely to be successful if they took a fertility oriented yoga course at the same time. It is believed that yoga helps to relieve stress and anxiety and therefore increases the likelihood of conceiving.

May 14, Food Intolerance

Thu, 14 May 2009 14:13:17 GMT

Food intolerance is an adverse reaction to some sort of food or ingredient that occurs every time the food is eaten, but particularly if larger quantities are consumed. Food intolerance occurs when the body is unable to deal with a certain type of foodstuff. This is usually because the body doesn't produce enough of the particular chemical or enzyme that's needed for digestion of that food. For example, one of the most common types is intolerance of cow's milk, which contains a type of sugar called lactose. Many people have a shortage of the enzyme lactase, which is normally made by cells lining the small intestine. Without this enzyme they can't break down milk sugar into simpler forms that can be absorbed into the bloodstream. Lactose intolerance can cause symptoms very similar to irritable bowel syndrome. Another common example is a deficiency of an enzyme called alcohol dehydrogenase. Drinking even small amounts of alcohol can make affected people feel unwell. Some people have adverse reactions to chemical preservatives and additives in food and drinks, such as sulphites, benzoates, salicylates, monosodium glutamate, caffeine, aspartame and tartrazine. The lack of a specific enzyme in the body may lead to the build up of toxic byproducts and histamine, which then mimic the symptoms of an allergy. This is called a 'pseudo-allergic' reaction. More than two thirds of patients now think that they need food intolerance testing and this has sparked a programme to train nurses to run related clinics in every GP practice. This will free up GPs time and as such is expected to be rolled out nationwide this year

May 13, The Human Touch Board

Wed, 13 May 2009 12:15:58 GMT

If you combined a Power Plate with a snowboard, you would end up with Human Touch Board. It is a stationary board that rocks and vibrates at different speeds and is said to work the muscles that are essential on the slopes. The board is designed with a unique tri-axis motion system called Pitching, Rolling and Yawing. These movements are designed to exercise and challenge your core muscles, specifically three different groups in the lumbar region (back & buttocks) abdominals and inner thigh muscles. Incorporating squats and snowboarding moves will also tone and strengthen your calf muscles and hamstrings. More information can be found at www.humantouchboard.co.uk

May 12, Eating Habits

Tue, 12 May 2009 16:38:18 GMT

By eating the right balances of food in healthy portions, you can maintain a healthy body weight. But your eating habits the way you eat your food can also help you to keep a healthy weight. Changes in the way we live have led to changes in our eating habits. By being continually on the move and eating at irregular times, some of us are losing awareness of what, when and how we eat. And we have moved away from the traditional family meal at the table to eating on the move or in front of the television. Working out a daily meal routine and focusing on your food will help increase your awareness of what you are eating and develop healthier eating habits. Keep to a meal routine Try to eat at roughly the same times each day, whether this is two or five times a day. If you create a regular routine it will help your body to learn when your next meal is due and prevent you from getting too hungry between meals. Keep to the same pattern of eating every day. Pick a pattern that fits in with your own daily routine and stick to it. If you havent eaten like this for some time, or if you never have, it will require effort. If you are someone who snacks, try to snack at around the same time each day. Try planning when you intend to eat and check at the end of the day if you have achieved this. Focusing on your food Focusing on your food will help you to control your portion sizes. Research has found that you are more likely to eat more calories while watching television. And if you eat while doing something else, such as walking, it is easy to eat much more than you realise. The following tips may help you focus on your food and help you to eat less: Eat your meals at the table it will help you focus on the amount of food you eat. Eat slowly. It takes time for your body to register how much food you've eaten and how full you are. Dont eat while walking, wait until you get there and take time to concentrate on what you are eating.

May 11, Benefits of Stretching

Mon, 11 May 2009 13:30:37 GMT

After every period of exercise or exertion, it is really important to stretch out the muscles that you have just used. I see so many of my clients complaining of muscle ache following a stint in the gym or the garden and the route cause 9 times out of 10 is that they didn't stretch afterwards. So, here a list of benefits of stretching if you are still not convinced (!): Reduced muscle tension Increased range of movement in the joints Enhanced muscular coordination Increased circulation of the blood to various parts of the body Increased energy levels (resulting from increased circulation Stretches should be held for a minimum of 30 seconds in a relaxed environment and at the furthest point of tension in the muscles. When a muscle is stretched, muscle receptors known as muscle spindles and golgi tendon organs record the change in length and tension created. They send signals through the nervous system to the brain. This triggers the stretch reflex which attempts to resist the change in the muscle length by causing the muscle to contract which is the tension you feel when you get the point of stretch. Stretching for a prolonged period of time makes the muscle receptors become accustomed to the new length so gradually you can train your stretch receptors to allow a greater lengthening of muscles and thus improve your flexibility.

May 7, Protein Snacks

Thu, 07 May 2009 13:01:35 GMT

It is well established that the typical person eating a western type diet consumes more daily calories than he needs. High-calorie snacks filled with fats and sugars contribute to these extra calories. Protein packed bars, drinks, soups, and nuts are far superior to other snacks because of the inherent differences between protein and sugars and fats. First off, protein is more satisfying than the other two macronutrients because of specific signals it sends to the brain. When we snack on protein instead of sugars and fats, the body feels more full which helps people control their appetite between meals, thus cutting calories and controlling their weight. Recent clinical research has supported this physiologic phenomenon. A second reason for choosing protein as a snack is its thermogenic effect. This refers to the metabolic tax a food puts on the body after we eat it. This metabolic tax for protein is much higher than sugar or fat because the body uses more energy to digest it. This means that when you choose protein over the other two, you are burning more calories during the process of digestion. Having this higher tax rate is good because protein tends to be low in caloric content, so the body is working harder on fewer calories. A third reason to choose protein snacks over sugars and fats is the body's need to replenish the building blocks of muscle tissue. Muscle is important for our daily activities and it determines our metabolism. So the more we maintain our healthy lean muscle mass, the higher we maintain metabolism. So the next time you reach for a snack, choose a protein-rich bar, drink, or soup. Avoid high-calorie chips, cookies, candies and sweets. They are generally much higher in calories, and they offer little nutritional value to the body.

May 6, Vitamin D Helps Control MS Gene

Wed, 06 May 2009 20:42:19 GMT

The first evidence of how vitamin D deficiency and genetics interact to increase the risk of multiple sclerosis has been reported by researchers. Researchers at the University of Oxford and University of British Columbia have found that vitamin D helps to control a gene known to increase MS risk. Their study suggests that vitamin D supplements taken during pregnancy and early in life could prevent the disease. More than 85,000 people in the UK are thought to have MS. The condition results from the loss of nerve fibres and their protective myelin sheath in the brain and spinal cord, causing neurological damage. It is not entirely clear what causes MS but other research has suggested vitamin D, produced in the body through exposure to sunlight, plays a part. Specifically there is evidence that populations from Northern Europe have an increased risk of developing MS if they live in areas receiving less sunshine. The researchers found that proteins activated by vitamin D in the body bind to a particular DNA sequence next to the gene, altering its function. They believe that vitamin D deficiency in mothers or even in a previous generation may lead to altered expression of the gene in their offspring. "This discovery opens up new avenues of MS research and future experiments will help put the pieces together." The government already advises that pregnant and breastfeeding women make sure they get enough vitamin D, taking supplements if necessary. And it is also recommended that children under five take daily vitamin D supplements.

May 5, Shop for success not failure

Tue, 05 May 2009 14:04:10 GMT

Make life easy. Just buy the things that you know are good for you. For just one month see if you can live without any processed or packaged food and beverages and you will be well on the way to a more healthy way of life. Why not give yourself a fresh start, remove temptation by going through your cupboards and clearing out all the foods you know are bad for you; if there are no biscuits in the house you cant reach for them if you get an attack of the munchies!

May 1, Cholesterol the Facts

Fri, 01 May 2009 20:48:45 GMT

Cholesterol is the new 'bad kid' on the block. Fats, salt and sugar have all taken a beating, and now it's cholesterol's turn. And, just like some of its fellow 'bad kid' nutrients, cholesterol has been somewhat misrepresented contrary to what some might lead you to believe, it is not an evil to be banished from your life altogether, in fact it's essential to your health. This guide will help you to sort the fact from the fiction and find out exactly what it is, how it can put your health at risk and what you can do to prevent that. Having good cholesterol levels is all about balance too little or too much will affect your health adversely. Cholesterol is moved around the body via two types of proteins: High-density lipoprotein (HDL), usually called 'good cholesterol', although it is actually a protein which combines with cholesterol and transports it to the liver so it can be excreted; and low-density lipoprotein (LDL), the 'bad guy', another misleading term as it performs the important function of moving cholesterol from the liver to other parts of the body where it's needed. LDL only becomes 'bad' when there's an excess of it, which means there's also an excess of cholesterol being ferried around your body. The result is congestion a cholesterol traffic jam, if you like within your arteries. Rather than being caused by eating too much of cholesterol-laden foods such as eggs, prawns or liver, this congestion is far more likely to be a result of a high saturated-fat intake. "Saturated fats have a more dramatic effect on our cholesterol levels because they raise levels of LDL," says nutritionist Carina Norris. "With more LDL, more cholesterol is carried and deposited around the body instead of being taken to the liver and removed." The daily recommended cholesterol allowance is 300mg or less. To put that into perspective, an egg contains 213mg; a 100g piece of beef 70mg; 30g of hard cheese, 19mg. "The recommended amount of saturated fat is 22g or less for women and 27g for men," says Norris. "And foods that are high in sat fat include sausages, butter, hard cheese, cream and other high-fat dairy foods, and a lot of manufactured foods such as ice cream, cakes and biscuits."

Apr 30, Reducing the Risk of Cancer

Thu, 30 Apr 2009 21:13:27 GMT

Cancer specialists have published dietary recommendations based on the results of their studies: fat should account for no more than 30 per cent of your daily calorie intake increase your fibre intake to 20 and30 grams a day alcoholic drinks should only be consumed in moderation body weight should be kept within normal limits smoked, nitrate-cured, and salted foods should not be eaten regularly. Vitamin A although too much vitamin A can be harmful, especially during pregnancy it curbs cancer by a direct action on cells. Vitamin C found in fresh fruit, vitamin C may help prevent cancer of the oesophagus. Vitamin E present in meat, nuts and cereals, vitamin E is thought to help prevent cancer. Fibre vegetables are high in fibre, which reduces the risk of developing cancer of the bowel. Selenium selenium, found in shellfish, is thought to prevent cancers caused by oxidising substances. Fresh vegetables cruciferous vegetables, such as cabbage may reduce the risk of digestive cancers.

Apr 29, Hi Glycemic Index Foods and Children

Wed, 29 Apr 2009 14:39:52 GMT

Obesity is a major health concern of current times affecting not just adults but more worryingly children too. In the UK alone, 10 of six year olds and 17 of 17 year olds are classed as clinically obese. Looking at the diet of the modern child it can be seen that the glycemic index of the food being consumed has a major factor in the childs weight and hunger levels. The GI is simply a ranking of carbohydrate foods according to the immediate effect on blood glucose levels after eating. The higher the GI, the higher (worse) the blood sugar spike is. So it appears that the kind of carbohydrate that your child eats affects the health rather than all carbohydrates per se. So which foods have a high GI you may find some of these surprising bagels, white bread, frosted cereals and instant porridge. The problem is that many of these foods, once considered low in fat healthy choices, have been stripped of their wholesome goodness in their processing making them act in a similar fashion to pure sugar! The brain is a hugely sugar dependant organ that relies on a stable supply to function correctly. High GI diets give the brain big peaks and troughs of sugar and this is associated with poor memory, attention and concentration. Of major concern, the rebound crash in blood sugar can coincide with a surge in the hormone adrenaline which is usually associated with the fight or flight reaction which would cause children to appear hyperactive, anxious or aggressive. Lastly research has shown that if you consume two foods of the same calorific value but of high or low GI, you are more likely to be hungry very soon after eating the high GI food whereas your appetite will remain sated for much longer after the low GI food. So, to ensure that your children are able to control their appetite and ultimately their weight along with improving their cognitive functioning then care should be taken as to the type of carbohydrates you allow them to eat. Give them a diet rich in low GI foods such as pulse4s, whole grains, fruits and vegetables and they are certainly on the right track!

Apr 28, all things exercise

Tue, 28 Apr 2009 20:24:10 GMT

all things exercise

Apr 28, Graham

Tue, 28 Apr 2009 15:05:43 GMT

Graham

Apr 28, Simple Tests to Identify Back Pain

Tue, 28 Apr 2009 14:10:09 GMT

Back pain will affect more than 80 per cent of us at some point in our lives but it is often difficult to pinpoint the causes. Now a new test has been developed that focuses on the type of pain experienced by the sufferer to help identify patients suffering from nerve damage pain, according to research published in the journal PLoS Medicine. Back pain is difficult to diagnose as there is often no single cause and, for about 85 percent of sufferers, no simple cause can be found. The back pain caused by nerve damage (neurological pain) is one of the most difficult to diagnose because often the nerve injury that causes the pain is no longer present even though the pain messages to the brain continue. Conventional treatment options like painkillers and exercise often have little effect on neuropathic pain so it is important to make sure it is correctly diagnosed. Now researchers at Addenbrookes Hospital in the UK and Massachusetts General in the US have developed a new 'bedside' method to accurately identify neuropathic pain. With the assistance of over 300 volunteers the researchers designed a simple questionnaire of 16 questions and 10 simple physical tests. The team found that the new test, known as the Standardised Evaluation of Pain (StEP) method, was better at diagnosing nerve damage pain than conventional tests and even superior to spinal Magnetic Resonance Imaging (MRI), where a scan produces a detailed picture of the spine for doctors to examine. 'Currently clinicians measure pain only by asking how bad it is, using scales from mild to moderate to severe or asking patients to rate their pain from 1 to 10,' says Joachim Scholz, lead author of the study. 'This approach misses key characteristics that reflect the mechanisms causing the pain.' Neuropathic pain is very different to pain caused by other causes and is described as a sharp, shooting or burning pain. There is no simple treatment for neuropathic back pain and a number of approaches are often used including drugs to block the nerves, physical therapy and pain management techniques. 'The best treatment for any individual depends on the exact nature of their pain, so it is important to assess their pain carefully before starting treatment,' say the authors of the study. 'This is usually done by scoring overall pain intensity, but this assessment does not reflect the characteristics of the pain. An assessment designed to take such factors into account might improve treatment outcomes and could be useful in the development of new therapies.' 'The research on the new StEP test is very promising and will help with identifying so called neuropathic pain, which is thought to be responsible for 8 to 16 per cent of all back pain. Neuropathic pain is caused by dysfunctional nerves and needs a different treatment than most other types of pain. With the new test, it will be possible to identify this type of pain and provide timely and effective treatment.' BackCare www.backcare.org.uk

Apr 27, john

Mon, 27 Apr 2009 15:57:54 GMT

John's Story

Apr 27, How do the lungs work?

Mon, 27 Apr 2009 15:32:08 GMT

You breathe in and out anywhere from 15 to 25 times per minute without even thinking about it. When you exercise, your breathing rate goes up -- again, without you thinking about it. You breathe so regularly that it is easy to take your lungs for granted. You can't even stop yourself from breathing if you try! Your lungs are complex organs, but what they do is bring oxygen into the body and remove carbon dioxide. Air travels into the body via the nose and mouth and then, in turn, goes through the pharynx, larynx, and trachea and into the left and right primary bronchus. The bronchi then branch out like a tree (hence the phrase bronchial tree) into smaller Bronchioles the smallest of which is the Terminal Bronchioles. The terminal bronchiole branch into respiratory bronchioles at the end of which are the alveoli. It is at the alveoli that oxygen is drawn into the blood and carbon dioxide is removed this process is referred to as gaseous exchange. A human lung contains around 700 million alveoli! Mechanism of breathing Inspiration and expiration of gases in the lungs is caused by changes in the pressure in the lung tissue. These changes are caused by contraction and relaxation of the muscles surrounding the thorax and the ribs. Inspiration starts when the diaphragm contracts and descends increasing the thoracic volume. External intercostal muscles contract causing the rib cage to rise and flare which cause further increase in the thoracic volume and expand the lungs. In turn the pressure in the lungs drops below atmospheric pressure. External air flows into the body until the pressure is equal. Expiration outward breath starts with relaxation of the diaphragm and external intercostal muscles. The rib cage drops and the diaphragm rises back to its original position. The lung volume is decreased due to decreases in the thoracic volume and lung tissue which recoil. This increases the intra pulmonary pressure and causes expulsion of air until the lungs reach atmospheric pressure. The lungs always contain a minimum of approx 1 litre of air in them. This is known as the residual volume. (If there is no air in the lungs they collapse.) When the body is at rest approximately half a litre of air flows in and out of the respiratory passages this is Tidal volume. The average adult will breathe approximately 12 times per minute. From this the ventilation of the lungs can be worked out: Ventilation = tidal volume x Number of breaths = 0.5 x 12 = litres per minute Vital capacity exhaling normally and then breathing in as much air as possible (forced maximum inspiration) followed by breathing out as much air as possible (maximum forced expiration). Total lung capacity = Residual volume + Vital capacity = approximately 6 litres

Apr 23, Fluids and Exercise

Thu, 23 Apr 2009 14:12:31 GMT

It is well known that dehydration can affect mental and physical performance so it is clearly going to be important to ensure that fluids of the right type and quantity are consumed during exercise to ensure top performance is achieved. Here are some easy to follow guidelines: 1. For light exercise such as conditioning or stretching of a duration 30-45 minutes, drinking plain water may be sufficient if sweat rates are low. If sweat rates are higher then drinking water with small amounts of sodium is recommended to help replace sodium lost during perspiration. 2. For higher intensity exercise of larger durations (eg. Two classes back to back or a long run) then a sports drink containing both sodium and carbohydrate is recommended. The carbohydrate helps provide the body with fuel in the same way as petrol does for a car. 3. Sports drinks (those with both carbs and sodium) are also recommended if participating in classes in the evening when little or no food has been consumed in the previous four hours. Without enough fuel in the body (carbohydrates) the body will start to eat into its protein supplies which is the muscle mass. The body is also prone to have a dip in blood sugar levels and light-headedness may occur if there is no fuel available. How Much Fluid is Required? The amount of fluid required is dependant upon the sweat rate of the individual and the aim is to drink sufficient fluids to minimise weight loss via sweating to less than 2 body weight which is the level associated with drop in performance.This would equate to a loss of no more than 1.2 kg for a 60kg individual. It is also important to be hydrated pre exercise as well so it is recommended that 5-7ml fluid per kg of body weight be consumed slowly over a four hour period pre exercise. Herbalife provides a fantastic carbohydrate and isotonic rich drink called H3O pro whic is also the official sports drink of the Inter Milan Football team. For more information on this go to http://www.the-wellness-business.org/H3O-Pro.html

Apr 22, New Drug for Alzheimer's

Wed, 22 Apr 2009 19:58:55 GMT

A new drug which shows promise as a treatment for Alzheimer's disease has been developed by UK scientists. Alzheimer's disease is the most common cause of dementia, affecting around 417,000 people in the UK. The term 'dementia' is used to describe the symptoms that occur when the brain is affected by specific diseases and conditions. This factsheet outlines the symptoms and risk factors for Alzheimer's disease, and describes what treatments are currently available. Alzheimer's disease, first described by the German neurologist Alois Alzheimer, is a physical disease affecting the brain. During the course of the disease, 'plaques' and 'tangles' develop in the structure of the brain, leading to the death of brain cells. People with Alzheimer's also have a shortage of some important chemicals in their brains. These chemicals are involved with the transmission of messages within the brain. The Proceedings of the National Academy of Sciences reports the drug, CPHPC, removes a protein called SAP from the brain and bloodstream. This protein has been shown to prevent the breakdown of the plaques that contribute to Alzheimer's. "The best drugs at the moment slow progression by perhaps five per cent in the first six months. If our drug did as much as that, it would be wonderful. If it did more than that, it would be significant," said Professor Mark Pepys of University College London, Tests at the University College London found the protein also disappeared from the brains of five Alzheimer's patients given the drug for three months. Longer and larger scale clinical studies are now being planned. The drug was first developed nearly ten years ago to treat another condition called amyloidosis, which is also caused by a build-up in proteins. The new study, published in the National Academy of Sciences, showed that it removed all traces of SAP from the brains of five patients with mild to moderate Alzheimer's. Prof Pepys and his team are now seeking 4 million in funding to test the drug's clinical effects in a larger trial. "The safety of CPHPC, together with the novel action of the drug in removing SAP, is very encouraging," he said. If the treatment is shown to work it could change the lives of millions of people with the degenerative brain condition, which causes memory loss and personality changes. Alzheimer's affects around one in 20 of people over the age of 65 and is eventually fatal.

Apr 21, Olympic Heroine Nicole Cooke

Tue, 21 Apr 2009 19:29:32 GMT

Its not often here in Britain that we can boast of our medal winning prowess in the Olympics (or most other major sports events for that matter!) But, last year Great Britain managed to achieve fourth place in the Olympic medal table its highest position in a century (and second only to the very controversial London Olympics of 1908). The highest medal tally was in the field of cycling where we achieved a staggering 8 golds, 4 silvers and two bronzes. At 25 Nicole Cooke is the Worlds Number One womens cyclist and she opened our goal winning spree on the 10 May 2008 in the Womens Road race. She has since been awarded an MBE in recognition of her achievements in the sport. She began cycling with her father who is a former competitive rider and he eventually took her to the Cardiff Ajax cycling club for a training session; she fell in love with the sport and slowly worked her way up through the levels. Her goal was to one day be the best in cycling, so, what now she has achieved this? Nicole is preparing for a busy season ahead, she will wear the coveted rainbow jersey as world champion and will be looking to defend world title in Mendrisio Switzerland in September. And of course, she plans to defend her Olympic title in London 2012. Nicole also wants to help develop the next generation of talented cyclists in Great Britain to help it to become one of the strongest nations in womens cycling.

Apr 20, Easy or Hard Route?

Mon, 20 Apr 2009 15:42:37 GMT

'If you do what's hard, your life will be easy. If you do what's easy your life will be hard' This is soooo simple, yet totally inspiring. It applies not only to EVERYTHING in life but HUGELY to our health, fitness and fat loss goals. Everything you've ever wanted really is just outside your comfort zone but what are you REALLY prepared to do to make your goals a reality? Getting up in the morning to train is HARD. Doing interval training rather than power walking or jogging is HARD Motivating yourself to exercise after a long day at work is HARD. Avoiding the many tempting foods that make you gain fat rapidly is HARD Writing down what you eat and eating every 3 hours is pretty HARD. Drinking 3 litres or more of water a day can be HARD. Endless reps of push-ups, lunges and squats are HARD. Making better choices when you eat out is HARD. Skipping dessert and the glass of wine at dinner is often HARD However, in the bigger picture, pushing yourself to do these HARD things DEFINITELY make your life easier and all together more enjoyable by: Giving your confidence and self esteem a massive boost Turbo Charging your metabolism making it EASIER to burn fat Boosting your energy making everything you do a little easier Eliminating many medications you might be taking for diabetes, high blood pressure and high cholesterol The bottom line is, eating right, exercising regularly, and taking time for yourself to IS sometimes HARD, but the benefits you will reap will FAR outweigh the discomfort you feel in the moment. Do what is hard and reap the benefits

Apr 17, How to Stop Yo-Yo Dieting

Fri, 17 Apr 2009 09:32:41 GMT

Yo-yo dieting is a repeated loss and gain of body weight due to excessive dieting. In this process, the dieter is initially successful in the pursuit of weight loss, but is unsuccessful in maintaining the loss long-term and begins to gain the weight back. The dieter then seeks to lose the regained weight, and the cycle begins again. What happens in addition to this is that say the dieter loses 10 pounds, and then regains 10 pounds and some more. They then may lose eight pounds, but regain eight pounds and some, so the battle continues. Nothing dents confidence more than regaining lost pounds. It is also very bad for your health gaining, losing and regaining weight; specifically the cardiovascular system, the digestive system and the skin. Here are some tips to help break the habit: Stay motivated - sticking with your exercise program is crucial to maintaining your optimum weight. Exercise can help offset metabolic slowing by increasing lean tissue and muscle mass (also called lean body mass), which means your body will burn more calories at rest. It helps prevent the regaining of weight and the beginning of the yo-yo dieting. Slowly does it - nutritionists are always advising against these dramatic losses and gains, encouraging gradual losses due to proper lifestyle changes that will last forever not just the dieting period. Make a lifestyle change - a lot of dieters are strong minded individuals and once they have set their mind to something they stick to it. Say their diet plan is to cut out alcohol in the week, give up chocolate biscuits and cook healthy meals. This is great, but unfortunately most of the time it is with the promise that as soon as they weight has dropped off they can go back to their daily dairy milk. They have then missed it so much as they have deprived themselves from it for so long that they eat a few more than before and even more pounds creep on. In order to break this cycle your perspective has to change as well as your habits. Change your reward scheme - try and stop seeing the chocolate bar as a treat, if you want to reward yourself for losing pounds then go and buy yourself that skirt (or trousers gents!!) youve been looking at in the window, find emotional fulfilment in a different way. When you do buy new clothing, buy it in the new size that you have become from losing weight. This will make you feel fantastic and less likely to want to eat bad foods. Believe in yourself - if you do find yourself slipping back into bad habits then dont deem yourself a failure, just recognize that what youre eating is unhealthy, you dont need to make yourself feel guilty. Simply remind yourself that we all have setbacks, but move forward with your new healthy ways instead.

Apr 16, Effects of Cooking on Food Energy Release

Thu, 16 Apr 2009 13:17:40 GMT

All carbohydrate foods release their energy faster once cooked. The longer you cook something and the higher the temperature, the more faster-releasing the food becomes. All carbohydrate foods have a G.I (Glycaemic Index) rating, and the lower the G.I, the more it satisfies your appetite as it releases the energy from the food slower, and satisfies your hunger for longer. Its therefore best to eat food as close to raw as possible, especially if you are trying to lose weight. This does not mean eating endless salads, healthy though they are. You can steam, steam-fry, boil and poach foods without cooking them to death! The next best as far as health is concerned is baking, grilling, sauteing and stir-frying.

Apr 15, Food Intolerances

Wed, 15 Apr 2009 14:42:40 GMT

Apr 9, Just how bad is Microwaving Food?

Thu, 09 Apr 2009 15:07:14 GMT

Microwaving is a problematic cooking method, although it is fast. As food cooks in its own water, it seems better than most cooking methods for preserving the water-soluble vitamins B and C. However, a Spanish study found that microwaved broccoli lost vast amounts of antioxidants (nutrients working to rid the body of free radicals) compared with steaming. Temperatures reached in fat particles are very high, so avoid the microwave for cooking oily fish: it will destroy the essential fats it contains. And remember that microwave ovens do give off electromagnetic radiation, even from six feet away. If you must microwave, it is better to use lower-voltage/heat settings for longer. Cover dishes to encourage steaming, although you will need to leave some room for steam to escape. Always use glass or pottery dishes to reheat foods in and NEVER use plastic dishes in the microwave or cover with plastic wrap like cling film. The chemicals in the plastic will seep into the food and contaminate it. Oily dishes like curries and sauces are particularly susceptible to these dangers as they reach such high temperatures. Use greaseproof paper, plain paper towel, a napkin, or a paper/china plate to cover instead.

Apr 8, What's the Right Food to Eat Around Exercise?

Wed, 08 Apr 2009 13:25:48 GMT

Whatever your sport or exercise, whether it be a short gym session or a long run, you do need to consider your fluid and food intake before you begin. Nutrition during and post workout also play a vital role in performance as discussed on our sports nutrition pages http://www.the-wellness-business.org/sports-nutrition.html. But lets consider some guidelines to help you reach your optimal performance. The main energy supplying nutrient for sports people undertaking medium to high intensity exercise is carbohydrate which is the fuel of the body (much like petrol is in the car. Carbohydrate in its stored form known as glycogen and is found in the muscles and the liver. Your pre-exercise meal should therefore be high in carbohydrate but low in fat to ensure fast and efficient digestion. What to eat and when pre-exercise? Recommendations are to eat a large meal four hours before exercise, a smaller meal 2-3 hours before and then a light snack 1-2 hours before. If you plan to exercise first thing in the morning then eat a high carbohydrate meal the night before and then a light snack for breakfast. Large meal - Vegetables with rice and lean meat or jacket potato with tuna. Small meal small bowl of cereal or a cereal bar. Light snack piece of fruit or a high carbohydrate drink. During Exercise Sip water every ten minutes. If you have consumed a diet of at least 60 carbohydrates prior to an event then the body is able to fuel a workout of 60-90 minutes. If the exercise is any longer than this then a source of carbohydrates is required during training check out http://www.the-wellness-business.org/H3O-Pro.html for a great carbohydrate sports drink. Sports drinks are recommended as the energy is absorbed into the bloodstream much quicker and they also contain electrolytes to replenish body salts lost through sweating. Post Exercise Your body needs to replenish its energy stores and fluids lost during the workout; without this, your body can remain in chronic fatigue which will lead to a gradual decline in performance. If you event is less than 90 minutes then within2-3 hours you can refuel efficiently with well-balanced carbohydrate foods and 2 litres of water. Over 90 minutes, timing is vital; your body need approx 20 hours to replenish food stores and this will only occur is the correct amount of carbohydrate is consumed (500-600g). Protein is also essential to help growth and repair of muscle tissue. When consumed alongside carbohydrates, protein has been found to increase the rate of glycogen resynthesis and aid recovery.

Apr 7, The Basics of Glycemic Index

Tue, 07 Apr 2009 12:50:57 GMT

In 1980 Dr David Jenkins of the University of Toronto developed the glycemic index (GI). The glycemic index is a measure of the effect of carbohydrates on blood sugar levels. The rate of raise of blood sugar levels is compared to the blood sugar rise caused by a dose of pure corn sugar (dextrose). Glucose is given an arbitrary figure of 100 and all other foods will have a value less than this. The higher the number, the greater the blood sugar response and the greater the resulting emotional impact on sugar craving. So, low GI food will cause a small rise while high GI food will trigger a dramatic spike in blood sugar. However, glycemic index only tells you how rapidly a particular carbohydrate turns into sugar, it doesnt tell you how much of that carbohydrate is in a particular serving of a particular food and you need to know both things to understand the foods effect on blood sugar. A classic example is the carrot; the form of sugar in the carrot has a high glycemic index but the total carbohydrate content of the carrot is low so it doesnt add a lot of calories. The term for this is glycemic loading or GL. Glycemic load (GL) has been found to be the most important variable in studies of populations and their risk of chronic disease. So, populations eating a diet that has a high glycemic load such as the US diet of processed grains and few fruit and vegetables have a higher risk of diabetes and heart disease than some Asian countries where lots of fruit and vegetables with few processed foods are eaten. One problem with glycemic load is that some fatty foods that carry a lot of calories can have a low glycemic load. So, if you want to lose weight, you are better off eating the low calorie foods in the low-GI, low-GL or high GI, low GL categories. Stay away from high GI, high GL groups as many of these foods are not surprisingly trigger foods. Low GI < 55 High GI > 55 Low GL <16 High GI > 16 The most comprehensive guide to glycemic index and glycemic load was compiled by the American Journal of Clinical Nutrition in 2002 and can be found at : http://www.ajcn.org/cgi/reprint/76/1/5.pdf

Apr 6, Zinc the Macho Mineral

Mon, 06 Apr 2009 15:52:53 GMT

Zinc is in every cell in the body and is the component of over 200 enzymes more than any other mineral. It is vital for a variety of hormonal activities including growth and sex hormones. Inadequate zinc levels in females has been linked with low birth weights and pregnancy complications such as prolonged labour and abnormal deliveries. In men, zinc is vital for production of testosterone and a deficiency in zinc may be a factor in male infertility and decreased sperm count. Causes of low zinc include 1. Alcohol consumption 2. Use of the birth control pill 3. Stress 4. Shocks and burns 5. Cigarette smoking 6. Agricultural factors soils can lose up to a 50th of their zinc content every time a crop is removed. healthy food sources for zinc 1. Shellfish 2. Fish 3. Wholegrains 4. Legumes 5. Nuts and seeds Check out Herbalife multivitamin complex for a great all round supplement including zinc www.the-wellness-business.org/formula 2