the-wellness-business.org Blog

Nov 18, Immune Health

Wed, 18 Nov 2009 15:25:20 GMT

Now that the summer has well and truly gone and the clocks have gone back, this transition also brings with it colds and flus which can weaken the immune system. A weakened immune system leaves the body vulnerable and is partly caused by poor nutrition. A healthy immune system is better equipped to deal with everyday challenges such as poor diet, lack of exercise, pollution, stress and catching colds frequently with slow recovery especially at this time of year. As well as taking a diet rich in anti-oxidants (lots of fruit and vegetables) it is recommended to take a good anti-oxidant supplement such as Herbalifes Rose Ox as this can tackle the negative effects of free radicals caused by the challenges listed above. Find out more about Rose Ox by taking a look at www.the-wellness-business.org/RoseOx.html

Nov 16, Regular Exercise

Mon, 16 Nov 2009 11:51:41 GMT

Physical activity can be divided into two types: aerobic and anaerobic. Aerobic exercise involves large muscle movements over a sustained period of time and includes activities such as: Running Fast walking Aerobic exercise classes When you make aerobic activity a part of your regular routine, your heart and cardiovascular system become much healthier. In addition, your mood improves, because exercise relieves stress and tension. Anaerobic exercise builds new muscle and includes activities like: Lifting weights Resistance training Only 20 minutes of anaerobic exercise per day can make a dramatic change in your bodys shape and condition. Muscle mass helps protect bone mass, which is especially important for women.

Nov 2, Heart Rate Training

Mon, 02 Nov 2009 10:04:16 GMT

Making exercise a part of your life is the most important step one can take toward achieving weight loss goals. But in order to really make your workouts effective, you need to pay attention to your heart. Or, more specifically, your heart rate. Heart rate training may sound advanced or complicated, but its really quite simple. When we talk about heart rate training, were talking about exercising at the right intensity for burning fat, strengthening your cardiovascular system or whatever your exercise goals are. And your heart rate is the indicator that will tell you when youre exercising at the right intensity. Heart Rate Monitors: A heart rate monitor is the best tool you can use to let you know what your heart rate is during exercise. In the past you may have simply counted your pulse, but that method isn't accurate enough. It requires you to slow down your exercise activity, which causes your heart rate to immediately drop. By wearing a heart rate monitor during your workout, you get immediate, continuous, accurate feedback. A simple strap goes around your chest, and a watch on your wrist displays your heart rate in beats per minute. Target Heart Rate: Of course, those numbers on your watch wont mean a thing unless you know what your target range is, right? But dont worrythat part is easy too. Your target heart rate range for weight loss is 6575 of your maximum heart rate. And your max heart rate is easily estimated with a simple equation. If youre male, subtract your age from 220. If youre female, use 226. So for a 35-year old male: 220-35 = 185. His estimated max heart rate is 185 beats per minute, and his target heart rate range for weight loss is 120-139 BPM (6575). Heart Rate Zones: There are five zones in all, each with different benefits: Recovery Zone (5065 of MHR) Gives your body a chance to heal, prevents burnout and reduces the risk of injury. Weight loss Zone (6575 of MHR) Builds your aerobic base and trains your body to burn fat by maintaining a steady heart rate and a comfortable pace over an extended period of time. Strength Zone (7585 of MHR) Improves cardiovascular strength with increased intensity. Interval Zone (6592 of MHR) Boosts your metabolism and calorie burn by incorporating bursts of speed and power with periods of recovery. Race Day Energy Zone (8092 of MHR) This Energy Zone is the ultimate challenge of all-out effort and an unbeatable way to test your fitness and measure your progress. If weight loss is your goal, heart rate training and a nutritious diet is your best bet. Not only will you lose weight, but youll be doing it in a safe and healthy mannerwhich means this time, youll keep it off.

Oct 23, Improve Your Body Image through Exercise

Fri, 23 Oct 2009 16:11:20 GMT

The simple act of exercise and not fitness itself can convince you that you look better, a new University of Florida study finds. People who dont achieve workout milestones such as losing fat, gaining strength or boosting cardiovascular fitness, feel just as good about their bodies as their more athletic counterparts, said exercise psychologist Heather Hausenblas, in a study published in the September issue of the Journal of Health Psychology. Body dissatisfaction is a huge problem in our society and is related to all sorts of negative behaviour including yo-yo dieting, smoking, taking steroids and undergoing cosmetic surgery, she said. It affects men and women and all ages, starting with kids who are as young as five years old saying they dont like how their bodies look. The study found no difference in body image improvement between people who met national guidelines by exercising at least 30 minutes a day five days a week and those who did not, Hausenblas said. The guidelines are considered the minimum amount of exercise needed to receive the health related benefits of physical activity, she said. You would think that if you become more fit that you would experience greater improvements in terms of body image, but thats not what we found, she said. It may be that the requirements to receive the psychological benefits of exercise, including those relating to body image, differ substantially from the physical benefits.

Oct 22, Boost the Immune System

Thu, 22 Oct 2009 14:36:24 GMT

Winter is always a time when people tend to catch more coughs, colds and other infections so it seems a good time to talk about boosting the immune system now that the nights are drawing in: 1. Eat loads of vegetables and fruit - As well as ensuring you get the right levels of vitamins and minerals, eating at least 5 servings of fruit and vegetables per day has been linked to lower levels of cancer. 2. Eat plenty of red foods - The red in foods like tomatoes comes from an antioxidant called lycopene, which can help prevent cancer and heart disease. Stop smoking - Smokers suffer higher levels of respiratory infection than non-smokers as well as having higher risks of a whole raft of other diseases. 3. Get enough sleep - Sleeping less than 7 hours per night can double the chance of coming down with an infection as during deep sleep your body increases production of natural killer cells. 4. Eat garlic - Garlic contains at least 25 antibacterial and antifungal compounds so really does help beat infection. 5. Eat more fibre - Fibre helps promote friendly bacteria in your gut, so helping to fight digestive infections. 6. Drink cranberry and blueberry juice - They are full of antioxidants called flavonoids and also help to prevent urinary infections. Cranberry juice in particular can be helpful in preventing and curing cystitis. 7. Don't take antibiotics too often - Most viruses like colds and flu cannot be helped by antibiotics and taking them can kill the friendly bacteria in your body. So, take them sparingly, only when you really need them and they are appropriate and make sure you help replace the friendly bacteria with probiotic yoghurt. 8. Drink lots of water - Making sure you are hydrated can help keep mucus membranes like those that line your respiratory tract moist and healthy, thus helping to prevent infection. 9. Take a good nutritional supplement every day - It is always best to get the vitamins and minerals you need through your diet, but for that added bit of insurance take a good multivitamin and mineral tablet every day. 10. Take Echinacea - Studies have shown that taking Echinacea helps reduce the chance of infection. However to get the best benefits, make sure you take it over limited periods of time with breaks in between. 11. Reduce stress - Many studies have proven the link between stress and illness, making people 3 times more likely to catch colds. Reduce the stress in your life and if you are going through a period of stress you can't avoid like divorce, redundancy or monetary problems, make sure you put time aside for yourself to relax. Also watch your favourite comedy films or TV sitcoms as a good laugh can counteract many of the effects of stress.

Oct 21, Using Music to Increase Exercise Endurance

Wed, 21 Oct 2009 14:22:32 GMT

A recent study at the Brunel Universitys school of Sport and Exercise has suggested that carefully selected music can significantly improve a persons physical exercise and make the experience of cardiovascular exercise much more positive. Thirty participants exercised on a treadmill while listening to a selection of motivational rock or pop music, including tracks by Queen, the Red Hot Chilli Peppers and Madonna. They were asked to keep in strict time with the beat. The findings show that when carefully selected according to scientific principles, music can enhance endurance by 15 and improve the feeling states of exercisers, helping them to derive much greater pleasure from the task. One significant new finding is that music can help exercisers to feel more positive even when they are working out at a very high intensity close to physical exhaustion. Most exercise classes carried out these days are set to music to not only keep people working at the same tempo or beat but also to motivate people during the class as well. As a fitness instructor myself, I have had to teach part classes without music if the stereo system has failed for some reason; there is a huge difference in the effort levels visible and the amount of motivation I have had to give. A recent half marathon was carried out in London called Run to the Beat, it was the first race of its kind providing scientifically-selected live musical accompaniment along the entire length of the course. No doubt more information will be available in the near future to show what effect the music had on the race. The findings of this latest research are particularly noteworthy for public health practitioners, given that treadmill-based exercise such as walking and running is often incorporated into the rehabilitation programmes of those in primary care settings (e.g. cardiac patients and those suffering from obesity). Music has the power to make a considerable impact in the fight against public inactivity. Moreover, the effects of music on mood and emotions open up the possibility that it can be used to improve compliance to exercise and therefore help people achieve their long-term health and fitness goals.

Oct 20, Eating Wholegrains

Tue, 20 Oct 2009 15:50:23 GMT

Wholegrains are undoubtedly one of the latest trends in healthy eating but what exactly are they and how much do you eat of these high fibre carbohydrates whilst keeping in shape? Wholegrains are cereals that contain all of the natural components of the grain, including the bran (the fibre rich outer layer), germ (the nutrient rich inner core) and the endosperm (the middle starchy layer). Most Western diets are overloaded with refined grain in which the nutrient rich germ and endosperm are stripped out in the milling process. Wholemeal refers to the milled version of this intact grain, so it got the goodness but without the gritty bits. Eating wholegrain is advisable over refined products as they give you more of natures protective nutritional goodies in every bite. Wholegrains contain far more soluble and insoluble fibre, antioxidants, phytates, magnesium and other plant chemicals than is found in highly milled cereals. Health Benefits of Eating Wholegrains Healthy heart Reduced risk of cancer Digestive health Weight control Reduced risk of type 2 diabetes. How Much Should I Eat? It is recommended that you eat two servings of wholegrains every day. What to Look for on the Label Some food marketers stretch the meaning of the word wholegrains, plastering it on food packets where it shouldnt appear. Terms like wholegrain goodness and with added wholegrains dont mean the same as 100 wholegrain. There is also strong competition between different wholegrains but rest easy with the knowledge that there isnt one secret grain that gives you the strength of the ancients! Just aim to eat more gritty grainy bread. Experiment with different types of grain Spelt is high in fibre, quinoa, is high in protein and fibre, amaranth on the other hand has more calcium and iron than other cereals.

Oct 19, Understanding Food Additives

Mon, 19 Oct 2009 16:09:18 GMT

A food additive is any substance that a food manufacturer intentionally adds to foods to achieve specific desired effects or characteristics during production or processing. In general, food additives contribute to the shelf life of foods and have made many convenience foods possible. They also maintain the firmness, softness or texture of many foods. Some people prefer to avoid food additives, when possible. If this is your preference, you should read labels carefully and select more foods in the natural foods section of your store. Food additives are not a new concept, the Egyptians used vegetable food colourings, the Romans used honey to preserve fruit, salting food was a common practice in the Middle Ages. Food additives are used for a number of different reasons including food preservation, spoilage prevention, flavour enhancement and to improve nutritional value. There are approximately 3,000 food additives that are classified into six major categories: 1. Nutritional supplements Many foods are fortified with vitamins and minerals. The primary reason for this practice is to replace nutrients lost during processing and to prevent deficiency diseases 2. Preservatives The safe-use period of many foods is greatly extended through the addition of preservatives, which retard spoilage, preserve flavour and colour and keep oils from turning rancid. Preservatives protect foods, such as cured meats, from developing dangerous toxins, such as botulism, a food poisoning illness. 3. Flavouring agents These are the most commonly used additives. Some, such as monosodium glutamate (MSG), are used to enhance flavour. Others, like chemical concentrates of a flavour such as strawberry, are used to boost flavour. 4. Colouring agents These additives are used strictly to make foods more attractive to the consumer. Even some fruits, like oranges, have colour added to their skins to make their colour match the expectations of consumers. 5. Emulsifiers, stabilizers, and thickeners A large variety of products from this category are used to improve the texture and consistency of foods. Emulsifiers are commonly used to keep ingredients from separating in sauces and salad dressings. 6. Acids and alkalis These additives are used to neutralize the acidity or alkalinity of certain foods. Citric acid, for instance, might be used to add tartness to certain foods. Some people have an immediate reaction to food preservatives and often these reactions are due to With allergies, preexisting antibodies in the body react to the chemical molecules and cause a variety of problems, ranging from mild skin rashes to gastro-intestinal upset to life-threatening anaphylactic episodes. Other reactions reflect an intolerance to the food or additive; rather than an allergy per se, but these reactions may still be uncomfortable. An example of such a reaction would be a person who gets a headache after eating MSG. The best course for concerned individuals is to read all labels carefully and to choose foods that are additive-free.

Oct 15, Kids Need More Vitamin D

Thu, 15 Oct 2009 15:44:47 GMT

According to two new studies 70 of children arent getting enough Vitamin D. This means that youngsters tend to have higher blood pressure, lower levels of good cholesterol and a higher risk of developing heart disease later in life than their peers. Overall, those most at risk from vitamin D deficiency were older, female, obese, drank milk less than once a week and spent more than four hour a day either watching TV, playing video games or working on a computer.

Oct 14, The Truth About Hunger

Wed, 14 Oct 2009 14:17:25 GMT

Have you noticed how the latest trend for cereals, yoghurts and other food advertisements is to talk about new ingredients to aid hunger control. Popular breakfast cereals are creating new versions giving them names like Sustain and telling us that these versions will help you stay full until lunchtime? So does this mean that they finally admit that their normal cereal range will only keep you full for a couple of hours? (No surprises really since most cereals are crammed with carbohydrates.) So, what are the magic ingredients in these new and improved products? The answer to this is the two ingredients that have always played a major role in Herbalifes Formula 1 Nutritional Shake (which we have been producing for nearly 30 years!) and they are protein and fibre. We have previously looked at protein in our blog but lets recap on this and explore the benefits of fibre too: Protein helps build and maintain strong muscles it also helps to control hunger and is essential for energy. The inclusion of at least 25 grams soy protein per day as part of a diet low in saturated fat can help reduce blood cholesterol! The best protein-rich foods are those that are low in fat, such as high protein breakfast shakes, chicken or turkey breast, egg whites, fish and shellfish, very lean cuts of red meat and low-fat or non-fat dairy products. Limit high-fat protein foods such as cheese, most red meat cuts, sausages and full-fat dairy products. Fibre is essential it ensures smooth intestinal flow and slow down the emptying of the gastric system. Adequate fibre also supports cardiovascular health. You should get 25 grams of fibre per day for optimum wellness from a combination of whole grains, fruits and vegetables. Whole grains are made up of an outer shell of fibre, an inner portion rich in starch and a germ centre rich in protein. Go out of your way to read labels and choose whole grain foods whenever possible. Try to consume up to 3 servings per day of whole grain products such as 100 whole grain breads and pasta, brown rice and cereals such as rolled oats and shredded wheat. These supply more vitamins, minerals and fibre than refined grain products. If you wish to supplement your protein or fibre intake then why not take a look at our Formula 1 nutritional shake, Formula 3 protein supplement, Florafibre and Fibrebond products.

Oct 12, Walk Your Way To Better Health

Mon, 12 Oct 2009 12:00:56 GMT

Walking more is a great way to increase your level of physical activity. Walking can: improve your heart health help you lose weight or keep it off increase your confidence, stamina and energy levels. And of course, being physically active helps to reduce your risk of cancer and other serious diseases. Fit walking into your daily routine Walking is so flexible that you can fit it into your daily routine. If you can, walk to or from work. If you take public transport, try getting off a stop earlier and walk from there. After all, most of us would like to spend as little time as possible in the rush hour crush! Take the stairs instead of the lift. If you work on a high floor, try getting off the lift a floor earlier and walk up. You can then increase the number of floors you climb, as you get fitter. Go for a short walk at lunch-time rather than sitting for the whole break. Walk to the shops instead of taking the car or bus. If you sit down for long periods of time try having a quick break every hour or so to walk around. Take a walk with friends or family - enjoy the countryside, local parks or a trip to the shops on foot. You dont have to walk for a long time - every little bit adds up. And dont worry if you think youre unfit. Build up the amount you walk gradually. Try using a pedometer A pedometer is a small step counter that you clip to your belt or waistband. It contains a pendulum that registers every step you take so that you can see how much walking you do each day. Some pedometers also work out the distance you have walked and the calories you have used. But these measurements tend to be inaccurate. So you only really need a pedometer that counts the number of steps you take. Set yourself a target of 10,000 steps Some people find targets helpful when they are trying to increase their walking. Aiming for 10,000 steps a day is a good target. This is not a magic number and you may want to try for more or less steps. But taking around 10,000 steps a day is a useful guide if you want to become physically active and maintain a healthy body weight. Walking an extra 5000 steps a day (about 40mins walking at a brisk pace) will burn about 1240 calories over a week. Find out the number of steps you take on a 'normal' day before you try to increase your walking. This will give you some idea of how many more steps you need to do. Keeping a log of the steps you do each day can help you monitor your progress.

Oct 8, Top Ten Tips For Weight Loss

Thu, 08 Oct 2009 14:17:09 GMT

These tips are simple habits that everyone can permanently fit into their daily routines. Keeping up all ten tips in the long term will help you lose weight and keep it off. 1. Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day. 2. Go reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat. 3. Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking over the day. 4. Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps. 5. Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food. 6. Caution with your portions. Dont heap food on your plate (except vegetables). Think twice before having second helpings. 7. Up on your feet. Break up your sitting time. 8. Think about your drinks. Choose water or sugar-free squashes. Unsweetened fruit juice contains natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories; try to limit the amount you drink. 9. Focus on your food. Slow down. Dont eat on the go or while watching TV. Eat at a table if possible. 10. Dont forget your 5 a day. Eat at least five portions of fruit and vegetables a day (400g in total).

Oct 7, Osteoporosis Risk in Young People

Wed, 07 Oct 2009 13:23:11 GMT

The National Osteoporosis Society has revealed in a recent report that almost half of young people are not looking after their bones and are not actually aware of steps that they can do take to do so. Bone strength peaks in the 20s and it is vital to take action before the age of 30. Over a third of people surveyed were not aware of the role exercise and diet plays on reducing the risk of osteoporosis. You know that your muscles get bigger and stronger when you use them. Bones are similar; they get stronger and denser when you make them work. And work for bones means handling impact, the weight of your body, or more resistance. Currently, we know the most about two types of exercises that are important for building and maintaining bone density. Recommended types of exercise are: Dancing High-impact aerobics Hiking Jogging/running Skipping Tennis If you are unable to carry out high impact exercises like those above then the following will also be of benefit: Elliptical training machines Low impact aerobics Stair-step machines Walking (treadmill/outside) In terms of diet, calium rich foods are recommended to ensure good bone health and should be consumed every day. Encourage your children to eat two to three portions of dairy food each day eg a glass of milk, a 150g pot of yoghurt and a small matchbox-sized piece of cheese. Try fortified soya milk if you dairy products are not an option for you and your family. If you would like any further advise or information regarding osteoporosis then why not visit the National Osteoporosis website at www.nos.org.uk

Oct 6, Average 50 Year Old Healthier Than 25 Yr old

Tue, 06 Oct 2009 13:50:12 GMT

Researchers have come to a startling conclusion regarding the lifestyle and health of the average 25 year old versus a 50 year old. A typical 25 year old consumes over 2,300 calories a day and exercises just 3 times a week; they also eat 12 types of junk food a month. The average 50 year old keeps the daily calorie count to below 1990, exercise 4 times per week and only eats junk food 4 times a month.

Oct 1, If you are more than 3 stone overweight...

Thu, 01 Oct 2009 15:21:45 GMT

The following statistics apply to you so dont delay, think about trimming up! Thirteen times more likely to get Type 2 diabetes Four times more likely to have high blood pressure Three times more likely to have a heart attack At greater risk of osteoarthritis because of extra weight on the joints More susceptible to gall bladder disease and gall stones due to their raised cholesterol At greater risk of developing several types of cancer More likely to suffer sleep apnoea and asthma. If you need help losing weight safely, healthily and keeping the weight off long term then please call us for a free consultation on 01793 347718 or log onto www.the-wellness-business.org.

Sep 30, Spinning to Fitness

Wed, 30 Sep 2009 15:04:22 GMT

As a fitness instructor I teach a whole range of classes but my favourite of all is Spinning or Indoor Cycling and it clear from the popularity of these classes that I am not alone. However, I hear so many people who have never tried a spinning class saying things like that looks way to hard for me; everyone comes out very sweaty and red in the face so they be really, really fit. These sorts of perceptions of spinning stop people from trying it; provided that you are reasonably fit (able to attend an aerobics type class) then there is no reason why spinning shouldnt be for you. The class will work though a variety of profiles including sprints, climbs and flats whilst using some great music to help power you along so dont think that you are going to get bored! You will also get some areas of rest in most classes to ensure that you are interval training and this prevents you from fatiguing muscles too much. The great thing is that you set the resistance level on the bike and you decide how fast your legs can travel so it is possible to ease yourself into spinning. It is important that the instructor taking the class is aware that you are new to spinning and you must ask them to help you set up your bike to ensure that your posture, knee position etc is correct. If you are still unsure about whether spinning is for you then take a look at the following benefits of this form of exercise and bear in mind that you can burn over 500 calories in a 45 minute class! Physical benefits of indoor cycling are many including increase of cardiorespiratory endurance, muscular strength and endurance, decrease of body fat and increase of lean body mass, and a great weight management program in conjunction with a well-balanced diet. Psychological benefits would include relieving stress, increasing beta-endorphins and a great, fun social activity. Non load-bearing exercise so reduces risk of injury Another advantage of cycling is that it is a non-load bearing form of exercise. By that we mean that your whole body is not being supported during your training as it is when for example, you run. The very action of sitting means that a degree of pressure is being taken off your joints, meaning there is a reduced chance of injury.

Sep 29, Cancer research Launches New Website

Tue, 29 Sep 2009 15:25:27 GMT

Cancer Research UK has launched a brand new website which encourages couples to exercise together and challenge each other. It follows research by the charity that shows 62 of us spend no time exercising as a couple, either at a gym or outdoors, and that fewer than one in three (32) of us feel challenged or stimulated in our relationships. In light of this, Cancer Research UK has teamed up with relationship expert Francine Kaye and fitness expert to the stars Lucy Wyndham-Read to create www.run10ktogether.com. This website encourages couples, friends and family members to spend healthy, quality time together and challenge each other to take part in Run 10k for Cancer Research UK this autumn. Anyone taking part, or thinking of entering Run10k, can log onto www.run10ktogether.com and complete a fun online quiz that estimates their fitness level and personal target running time. Couples can then use their estimated target running times to challenge their partner with a pledge which they will fulfil, should they come closer to their target time than their partner. A pledge could be anything from doing all their washing for a month, doubling the sponsorship theyve raised, to a marriage proposal! The pledge system is open to all couples, be they husband and wife, brother and sister, workmates, or best friends. Natasha Woodford, head of Run 10k at Cancer Research UK says, Running is not only a great way to keep fit and healthy but the perfect excuse for couples to get active together and challenge each other. We hope that www.run10ktogether.com will encourage people of all fitness level to take part, and that couples, friends or even workmates will be really inspired by the pledge system. The Run 10k series begins this autumn so you have plenty of time to sign up, train and raise as much money as possible to help beat cancer. To take the quiz and challenge someone to Run 10k with you visit www.run10ktogether.com.

Sep 28, Athlete's foot

Mon, 28 Sep 2009 10:00:35 GMT

Athletes foot? The toes will tell you. A persistent, burning itch between the toes can send you running for relief. According to research or other evidence, the following self-care steps may be helpful: Keep it dry To discourage fungal growth, dry feet thoroughly after showering or bathing, use foot powders, and change socks frequently Let your feet see the light Wear sandals or other open footwear to expose skin to sunlights antifungal effects Try tea tree oil Apply a 10 herbal concentration in a cream base as a natural alternative to antifungal medications. These recommendations are not comprehensive and are not intended to replace the advice of your doctor or chemist. Continue reading the full athletes foot article for more in-depth, fully-referenced information on medicines, vitamins, herbs, and dietary and lifestyle changes that may be helpful. Athletes foot is a fungal infection of the foot that can be caused by a number of different skin fungi. Generally, athletes foot does not cause serious problems; however, the disruption of the skin barrier can be a source of significant infections in people with impaired blood flow to the feet (such as people with diabetes) or in those with impaired immune systems. Infections of the nails are more difficult to treat than those affecting only the skin. Symptoms of athletes foot include a persistent, burning itch that often starts between the toes. The skin on the feet may be damp, soft, red, cracked, or peeling; the feet may also show patches of dead skin. The feet often have a strong or unusual smell, and sometimes small blisters occur on the feet. Keeping the feet dry is very important for preventing and fighting athletes foot. After showering or bathing, thorough drying or careful use of a hair dryer is recommended. Light is also an enemy of fungi. People with athletes foot should change socks daily to decrease contact with the fungus and should wear sandals occasionally to get sunlight exposure. Drying powders can be used inside the socks and shoes to help keep the feet dry during the day. Tea tree oil has been traditionally used to treat athletes foot. One trial reported that application of a 10 tea tree oil cream reduced symptoms of athletes foot just as effectively as drugs and better than placebo, although it did not eliminate the fungus. The compound known as ajoene, found in garlic, is an antifungal agent. In a group of 34 people using a 0.4 ajoene cream applied once per day, 79 of them saw complete clearing of athletes foot after one week; the rest saw complete clearing within two weeks. All participants remained cured three months later. One trial found a 1 ajoene cream to be more effective than the standard topical drug terbinafine for treating athletes foot. Ajoene cream is not yet available commercially, but topical application of crushed, raw garlic may be a potential alternative application.

Sep 25, Stay on track With Weight Loss

Fri, 25 Sep 2009 12:34:15 GMT

Here a 6 quick steps to avoid coming off track whilst on your shape up programme. 1. Be patient expecting a quick weight loss result and not achieving it can cause major frustration so set realistic goals. 2. Dont just rely on your knowledge knowing what to do and actually doing it are two different things. Monitor your progress, track your results and make adjustments where necessary. Dont just assume that because you know that you should exercise and that you shouldnt eat excessively that you will heed this knowledge at all times. 3. A little and often is better than burn out carry out sensible amounts of exercise each and every week. I see so many people attend gyms in January every day for a minimum of two classes; invariably come February they have fallen by the way side having burnt out, injured themselves or just lost enthusiasm. 4. Be strict with yourself but allow yourself to have some treats. If you cut out all the treats in life you may find you feel miserable and you will invariably carve the things that you have cut out. Simple test I want you to clear your mind and whatever you do, dont think of an elephant with a long trunk. What is the first thing that came to mind when you read that sentence? Same rule applies with your food, allow yourself a little of what you fancy in moderation! 5. Stay away from temptation- if you are in the early stages of the new you and are just getting used to not having a doughnut for breakfast (for example) then dont go spending your mornings in a cake shop! Try and keep yourself out of harms way until you are confident that you can resist. 6. Make lifestyle changes not seasonal ones Einstein once said that to continue doing the same thing and expect a different outcome is a sign of insanity. If you want to lose weight and keep it off then you cant go on a health and fitness regime for a month and then go back to your old lifestyle. You need to think about changes that you can make and that you can sustain.

Sep 24, Food Additives

Thu, 24 Sep 2009 12:07:10 GMT

A food additive is any substance that a food manufacturer intentionally adds to foods to achieve specific desired effects or characteristics during production or processing. In general, food additives contribute to the shelf life of foods and have made many convenience foods possible. They also maintain the firmness, softness or texture of many foods. Some people prefer to avoid food additives, when possible. If this is your preference, you should read labels carefully and select more foods in the natural foods section of your store. Food additives in ancient times: Many food additives have been used for centuries. For example: The Egyptians used vegetable food colourings The Romans used honey to preserve fruit Salting food was a common practice in the Middle Ages Marco Polo searched for herbs and spices, additives for flavouring foods Food additives are used for a number of different reasons including food preservation, spoilage prevention, flavour enhancement and to improve nutritional value. There are approximately 3,000 food additives that are classified into six major categories 1. Nutritional supplements Many foods are fortified with vitamins and minerals. The primary reason for this practice is to replace nutrients lost during processing and to prevent deficiency diseases. Some of the common fortifications are: vitamin D in milk, vitamin A in margarine, iron and B vitamins in breads, and iodine in table salt. 2. Preservatives The safe-use period of many foods is greatly extended through the addition of preservatives, which retard spoilage, preserve flavour and colour and keep oils from turning rancid. Preservatives protect foods, such as cured meats, from developing dangerous toxins, such as botulism, a food poisoning illness. 3. Flavouring agents These are the most commonly used additives. Some, such as monosodium glutamate (MSG), are used to enhance flavour. Others, like chemical concentrates of a flavour such as strawberry, are used to boost flavour. Flavourings are often used when a natural flavouring is unavailable or too expensive to use in a particular commercial product. 4. Colouring agents These additives are used strictly to make foods more attractive to the consumer. Even some fruits, like oranges, have colour added to their skins to make their colour match the expectations of consumers. 5. Emulsifiers, stabilizers, and thickeners A large variety of products from this category are used to improve the texture and consistency of foods. Emulsifiers are commonly used to keep ingredients from separating in sauces and salad dressings. Lecithin, gelatine and pectin are commonly used natural emulsifiers. 6. Acids and alkalis These additives are used to neutralize the acidity or alkalinity of certain foods. Citric acid, for instance, might be used to add tartness to certain foods.

Sep 23, Eat Your Food Slowly!

Wed, 23 Sep 2009 15:15:09 GMT

If you're wondering why your waistline is expanding, as well as watching what you eat, watch how you eat. Those who wolf down dinner apparently treble their risk of being overweight. Scientists suggest the modern manner of eating too quickly - and until absolutely full - is a significant factor in the obesity epidemic. Such eating habits pile on the pounds much more than expected, even taking into account the amount of calories consumed, the scientists found. They suspect the joint impact of eating fast and until full overrides signals in the brain which would normally encourage a little more self control. A study published this month in the British Medical Journal Online First blames the couch potato lifestyles of fast food, larger portions, TV dinners and the demise of family mealtimes for contributing to the problem. Professor Hiroyasu Iso and colleagues from Osaka University, Japan, carried out a study involving 3,200 Japanese men and women aged 30-69 years between 2003 and 2006. Those participating were sent a diet history questionnaire. Half of the men and 58 per cent of the women said they normally ate until they were full. Just under half of men and a third of women said they ate quickly. The group of participants who said they ate 'until full and ate quickly' had a higher body mass index or BMI, the scoring system that measures obesity levels. They also had a higher total energy intake than those who did not 'eat until full and did not eat quickly'. Both men and women in this group were three times more likely to be overweight than those who said this was not the way they ate. Professor Iso said the combination had a 'supra-additive' effect on the risk of being overweight - more than would be expected if each eating habit was examined in isolation. 'If you eat slowly then there is some feedback from the brain that this is enough, and this helps stop you eating before you are full,' he said. 'It's speculation at the moment but it is worth pursuing and fits with modern lifestyles.' Take Your Time at the Table It takes about 20 minutes for the stomach to register being full so have a break between courses The longer you chew your food, the fuller you will feel. Chewing breaks down food molecules exposing them to saliva that begins the digestion process Watching TV or reading whilst eating stops your brain getting signals about the food Dont talk and eat at the same time as swallowing air makes digestion more difficult

Sep 22, Why Runners Should Do Strength Training

Tue, 22 Sep 2009 16:03:40 GMT

Dieters often shy away from strength training, such as lifting weights, out of a fear it will make them bulk up. Others are intimidated by going to a gym. But for many dieters, the reason is simpler: They know one hour of intense cardio burns more calories than one hour of strength training. If you're pressed for time, it would seem that intense cardiovascular exercise would provide more bang for your buck, leading to a greater weight loss than pumping iron. Yet the truth is that taking the time to add strength training to your routine a few days a week has a number of unintuitive benefits that can help boost your weight loss. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories. Here's how it works. 1. Muscle Burns More Calories: "Fat burns almost nothing at rest," says exercise physiologist Pete McCall, "whereas muscle uses oxygen. If you increase lean muscle mass, you'll increase the body's ability to use oxygen and burn more calories." Your body typically uses about 4.5 to seven calories per pound of muscle every day. If a 160-pound runner with 20 percent body fat increases his muscle mass and lowers his body fat to 15 percent, he'll burn an extra 36 to 56 calories a day at restsimply by adding muscle. 2. You'll Be More Efficient: Strength training can help you run faster, longer, and more efficiently. A study published last year in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance. Obviously, runners with better endurance can run longerand burn more calories. You'll also be able to recover faster from those long runs because strength training makes your body more efficient at converting metabolic waste into energy. "It's like being able to convert car exhaust into gas," says McCall. 3. You'll Be Less Injury-Prone: "If you increase your strength, you'll also increase your joint stability, reducing your risk of repetitive stress injuries," says McCall, citing a study in the Journal of Strength and Conditioning Research, which showed that incorporating moves such as squats, single-leg hops, and ab work into a workout can not only prevent lower-body injuries, but improve performance as well. Leg exercises are particularly important when it comes to reducing injury: These exercises strengthen muscles around the knees and hips two areas that often cause problems for runners.

Sep 21, Smoking and Cancer

Mon, 21 Sep 2009 11:38:43 GMT

Thanks to years of research, the links between smoking and cancer are now very clear. Smoking is the single biggest cause of cancer in the world, and accounts for one in four UK cancer deaths. In the UK, smoking kills five times more people than road accidents, overdoses, murder, suicide and HIV all put together. Which cancers are caused by smoking? Smoking causes nine in ten cases of lung cancer. Lung cancer has one of the lowest survival rates of all cancers, and is the most common cause of cancer death in the UK. The good news is that most of these deaths are preventable, by giving up smoking in time. Smoking also increases the risk of over a dozen other cancers including cancers of the mouth, larynx (voice box), oesophagus (food pipe), liver, pancreas, stomach, kidney, bladder and cervix, as well as some types of leukaemia. Not all smokers get cancer. Why? You may know someone who smoked all their lives but lived to a ripe old age. Or you may know someone who never smoked but got cancer anyway. Does this mean that smoking doesnt really cause cancer? Not at all. Years of research have proven that smoking causes cancer. But this doesnt mean that all smokers will definitely get cancer or that all non-smokers wont. It means that smoking greatly increases the risk of this disease. Smokers are, on average, much more likely to get cancer than non-smokers. The fact is that half of all smokers eventually die from cancer, or other smoking-related illnesses. And a quarter of smokers die in middle age, between 35 and 69. Our How do we know? page has more information on the evidence linking smoking to cancer. How does smoking cause cancer? Tobacco smoke contains about 70 different cancer-causing substances. When you inhale smoke, these chemicals enter your lungs and spread around the rest of your body. Scientists have shown that these chemicals can damage DNA and change important genes. This causes cancer by making your cells grow and multiply out of control. Giving up makes a difference Thanks to research, health campaigns and new policies, the number of smokers in the UK has halved in the last 50 years. Because of this, the number of people who die from lung cancer has also halved. Clearly, giving up smoking saves lives. But there is still a long way to go. Lung cancer is still the second most common type of cancer in the UK and kills over 33,000 people every year. And there are signs that the number of people who are quitting is starting to match the number who are taking it up. If you are a smoker, giving up smoking is the best present you can give yourself. There are many techniques you can try to help you join the increasing numbers of smokers who are quitting for good. You can find more advice on quitting in this section.

Sep 18, Wound Healing Part 5

Fri, 18 Sep 2009 11:59:44 GMT

Today, we conclude our week on wound healing we are looking at herbs that may be helpful. These recommendations are not comprehensive and are not intended to replace the advice of your doctor or chemist. Herbs that may be helpful While many herbs may be useful in wound healing, it is important that wounds be properly cleaned and dressed before any herbal preparations are applied tol prevent infection. Topical aloe vera have proven beneficial in decreasing inflammation and promoting cellular repair. One preliminary trial found that a gotu kola extract helped heal infected wounds (unless they had reached bone). A review of French studies suggests that topical gotu kola can help wounds. One study found gotu kola extract helpful for preventing and treating enlarged scars. Standardised extracts of gotu kola containing up to 100 total triterpenoids are generally taken, providing 60 mg once or twice per day. Horse chestnut contains a compound called aescin that acts as an anti-inflammatory and reduces oedema (swelling with fluid) following trauma, particularly sports injuries, surgery, and head injury. A topical preparation of chamomile combined with corticosteroids and antihistamines has been used to speed wound healing in elderly people with stasis ulcers caused by inadequate circulation, as well as in people who had tattoos removed. Topical use of chamomile ointment was also found to successfully treat mild stasis ulcers in elderly bedridden patients. Topical application of honey has been used since antiquity to accelerate skin wound healing. Honey has been shown to inhibit the growth of a few organisms responsible for wound infections. In one preliminary study, nine babies with large, open infected wounds that failed to heal with conventional treatment were treated successfully with topical application of honey. Fresh unprocessed honey was applied to wounds in amounts of 510 ml twice daily for a period of 21 days. All babies showed marked clinical improvement after 5 days, and the wounds were closed and free of infection by 21 days. The use of honey to treat wounds should be supervised by a doctor. Used topically, some practitioners consider arnica to be among the best vulnerary (wound-healing) herbs available. Witch hazel can also be used topically to decrease inflammation and to stop bleeding. Native Americans used poultices of witch hazel leaves and bark to treat wounds, insect bites, and ulcers. Horsetail can be used both internally and topically to decrease inflammation and promote wound healing. Alginic acid is one of the main constituents in bladderwrack, a type of brown seaweed. Australian Aboriginals used the leaves of tea tree to treat cuts and skin infections, crushing and applying them to the affected area. Modern herbalists recommend tea tree oil (at a strength of 70100) applied moderately in small areas at least twice per day to the affected areas of skin.84 For a variety of reasons, some researchers have suggested that tea tree oil should not be used to treat burns.

Sep 17, Wound Healing Part 4

Thu, 17 Sep 2009 16:13:20 GMT

This week we will be focusing on the extensive topic of wound healing. Hopefully it come as no surprise that if you wound your body, that a healthy body is likely to repair itself faster and more effectively than an unhealthy body a common cold caught by a seriously ill patient in hospital can be very dangerous. Over the next week, we will look at what the body needs for optimum healing. These recommendations are not comprehensive and are not intended to replace the advice of your doctor or chemist. Lets continue looking in more detail at the Vitamins that may be helpful Animal studies have shown that supplementing with vitamin E can decrease the formation of unwanted adhesions following a surgical wound. In addition, wound healing was more rapid in animals fed a vitamin E-rich diet than in those fed a standard diet. In another study, however, wound healing was inhibited by supplementation with a massive amount of vitamin E (equivalent to about 35,000 IU). This adverse effect of vitamin E was prevented by supplementation with vitamin A. Although the relevance of these studies to humans is not clear, many doctors recommend supplementing with both vitamins A and E in order to enhance wound healing and prevent adhesion formation. Typical amounts recommended are 25,000 IU of vitamin A per day and 400 IU of vitamin E per day, beginning two weeks prior to surgery and continuing for four weeks after surgery. Topical application of vitamin E is sometimes recommended for preventing or treating post-injury scars, although only three controlled studies have been reported. Two of these trials found no effect on scar prevention after surgery, and one trial found vitamin E improved the effect of silicon bandages on large scars. Copper is a required cofactor for an enzyme that plays a role in the cross-linking (and strengthening) of connective tissue. Doctors often recommend a copper supplement as part of a comprehensive nutritional programme to promote wound healing. A typical amount recommended is 24 mg per day, beginning two weeks prior to surgery and continuing for four weeks after surgery. Other trace minerals, such as manganese, copper, and silicon, are known to be important in the biochemistry of tissue healing. However, there have been no controlled trials exploring the effect of oral supplementation of these minerals on the rate of healing. Glucosamine sulphate and chondroitin sulphate may both play a role in wound healing by providing the raw material needed by the body to manufacture connective tissue found in skin, tendons, ligaments, and joints. One controlled trial in humans found that wounds healed with greater strength when they were treated topically with a chondroitin sulphate-containing powder. However, no research has investigated the value of oral supplements of glucosamine or chondroitin for wound healing in humans. Arginine supplementation increases protein synthesis and improves wound healing in animals. Two controlled trials have shown increased tissue synthesis in surgical wounds in people given 1725 grams of oral arginine per day.

Sep 16, Wound Healing Part 3

Wed, 16 Sep 2009 15:13:35 GMT

This week we will be focusing on the extensive topic of wound healing. Hopefully it come as no surprise that if you wound your body, that a healthy body is likely to repair itself faster and more effectively than an unhealthy body a common cold caught by a seriously ill patient in hospital can be very dangerous. Over the next week, we will look at what the body needs for optimum healing. These recommendations are not comprehensive and are not intended to replace the advice of your doctor or chemist. Lets look in more detail at the Vitamins that may be helpful Thiamine (vitamin B1), pantothenic acid (vitamin B5), and other B vitamins have all been shown to play a role in wound healing in animal studies. For this reason, although human research is lacking, some alternative healthcare practitioners recommend a high-potency B vitamin supplement to promote wound healing. Vitamin C is needed to make collagen (connective tissue) that strengthens skin, muscles, and blood vessels and to ensure proper wound healing. Severe injury appears to increase vitamin C requirements, and vitamin C deficiency causes delayed healing. Preliminary human studies suggest that vitamin C supplementation in non-deficient people can speed healing of various types of wounds and trauma, including surgery, minor injuries, herniated intervertebral discs, and skin ulcers. A combination of 13 grams per day of vitamin C and 200900 mg per day of pantothenic acid has produced minor improvements in the strength of healing skin tissue. Zinc is a component of many enzymes, including some that are needed to repair wounds. Even a mild deficiency of zinc can interfere with optimal recovery from everyday tissue damage, as well as from more serious trauma. Whether oral zinc helps tissue healing when no actual zinc deficiency exists is unclear, but doctors often recommend 30 mg of zinc per day for four to six weeks to aid in the healing of wounds. Topical zinc-containing treatments, on the other hand, have improved healing of skin wounds even when there is no deficiency. Long-term oral zinc supplementation must be accompanied by copper supplementation to prevent a zinc-induced copper deficiency. Typically, if 30 mg of zinc are taken each day, it should be accompanied by 2 mg of copper. If 60 mg of zinc are used, it should be accompanied by 3 mg of copper each day. Vitamin A plays a central role in wound healing, but the effect of supplemental vitamin A in people who have suffered a minor injury and are not vitamin A-deficient remains unclear. Vitamin A supplements have been shown to improve healing in animal studies, and may be especially useful in a topical ointment for skin injuries in people taking corticosteroid medications. Although there are no studies in humans, some doctors recommend 25,000 IU of vitamin A per day, beginning two weeks prior to surgery and continuing for four weeks after surgery.

Sep 15, Wound Healing Part 2

Tue, 15 Sep 2009 14:44:43 GMT

Sep 14, Wound Healing Part 1

Mon, 14 Sep 2009 15:36:59 GMT

This week we will be focusing on the extensive topic of wound healing. Hopefully it come as no surprise that if you wound your body, that a healthy body is likely to repair itself faster and more effectively than an unhealthy body a common cold caught by a seriously ill patient in hospital can be very dangerous. Over the next week, we will look at what the body needs for optimum healing.(These recommendations are not comprehensive and are not intended to replace the advice of your doctor or chemist. ) About wound healing Wound healing is the process of repair that follows injury to the skin and other soft tissues. Wounds may result from trauma or from a surgical incision. In addition, pressure ulcers , a type of skin ulcer, might also be considered wounds. The capacity of a wound to heal depends in part on its depth, as well as on the overall health and nutritional status of the individual. Following injury, an inflammatory response occurs and the cells below the dermis (the deepest skin layer) begin to increase collagen (connective tissue) production. Later, the epithelial tissue (the outer skin layer) is regenerated. Dietary modifications and nutritional and herbal supplements may improve the quality of wound healing by influencing these reparative processes or by limiting the damaging effects of inflammation. Products that have been scientifically rated as beneficial in the healing process are shown below the list is quite large so it is recommended that you reference these in more detail depending upon the type of wound. Please note that topical refers to externally applied: Most effective vitamins and herbs (3 star rating) Vitamin B-complex Vitamin C Zinc 2 star rating herbs and vitamins: Chondroitin sulphate (topical) Copper Vitamin A Vitamin E Aloe (topical) Chamomile (topical) Gotu kola (oral and topical) Honey (topical) Horse chestnut (topical) 1 star rating herbs and vitamins: Arginine Carnosine Chondroitin sulphate (oral) Glucosamine sulphate (oral) Arnica (topical) Bladderwrack (topical) Calendula (topical) Chaparral (topical) Comfrey (topical) Echinacea (topical) Horsetail (oral and topical) Plantain (topical) St. Johns wort (topical) Tea tree oil (topical) Witch hazel (topical)

Sep 11, Top Tips For Staying Smoke Free

Fri, 11 Sep 2009 10:54:38 GMT

Research shows that people who stay active and get into fitness are more likely to stay smoke free. So, if you are thinking of giving up smoking or are in the process of doing so, take a look at our top tips. 1. Get motivated Motivate yourself to reach your goal by creating a wish list of all the benefits you will reap from giving up tobacco. Carry it with you and read it when you feel the urge to smoke. Motivators might include: Living longer Having more energy No more smelly clothes and hair Saving money Modelling a healthy lifestyle for your children 2. Explore your options While some people are ready to quit on their own, others choose one or a few options in the wide range of available support. Programmes, patches, and gums can help reduce cravings and get you through the tough times. 3. Move it Whether you sweat it out in the gym, or simply start taking the stairs at work, getting regular exercise can make all the difference when it comes to giving up the cigarette habit. Studies have shown that exercise: Helps you stay cigarette-free Promotes better sleep Prevents weight gain Lifts low moods 4. Flush it out Flush your body of the carcinogens and other toxins caused by smoking by eating lots ofanti-oxidant-rich fruits and vegetables and drinking plenty of bottled water. Some health professionals believe these habits cleanse your body of pollutants and help to prevent weight gain. 5. Get distracted Getting out of your normal routine is one way to help shake the habit. Avoid your usual triggers, and create new distractions. For example: After meals, go for a walk, make a pot of herbal tea, or brush your teeth. To occupy yourself in the car, sing, chew gum, or sip water. Keep your hands busy by knitting, playing cards, or holding a book. Visit only nonsmoking establishments. 6. Just breathe A deep inhalation can actually promote relaxation, so thats why deep-breathing exercises can be a great calming technique for new nonsmokers. Do some deep breathing each day for three to five minutes. Breathe in through your nose slowly, hold the breath for a few seconds, and exhale slowly through your mouth. Try doing your breathing with your eyes closed to quiet the mind. 7. Rally the troops Enlist the help of those around you. Ask your family and friends to provide extra support and encouragement. Tell your doctor you have decided to stop smoking, and ask for his or her advice. Find a friend who is willing to kick the habit with yousomeone you can phone when cravings hit. 8. Keep at it If you slip up, dont give up. Studies show it can take more than one attempt for a person to finally stop smoking. Remind yourself why you are stopping and recommit to your goal. Believe that you will succeed. Good luck!

Sep 10, Post Exercise Fuelling to Prevent Injury

Thu, 10 Sep 2009 15:57:18 GMT

It is just as important to include nutrition as part of your post exercise regime as it is leading up o exercise. Research has found that milk can be beneficial post exercise especially when recovering from endurance training. And great news for chocaholics chocolate milk has been found to improve performance on a subsequent endurance bout when taken as a recovery drink between two exhaustive bouts of exercise! Try the Herbalife Chocolate flavour Formula 1 with milk http://www.the-wellness-business.org/Formula1.html. Recent research has also shown that consuming protein and carbohydrate before, during and post resistance training may reduce muscle damage and reduce recovery time between bouts of exercise. A group of untrained subjects were given either a placebo drink or a carbohydrate and protein drink before, during and post resistance exercise. The exercise consisted of two sets 8 reps of seven different exercises and then a third set was carried out where the subjects were asked to complete as many reps before fatigue set in. Blood tests revealed that markers of muscle damage (myoglobin and creatine kinase) were reduced in the group taking the carbohydrate and protein rich drink. This means that recovery time is reduced.

Sep 9, 6 Easy Ways to Lose Weight

Wed, 09 Sep 2009 20:22:56 GMT

1. Rise and dine If you think skipping breakfast will help you shed a few pounds, think again. Not eating a morning meal can actually trick the body into thinking it is starving, which makes it hold on to fat or cause you to eat more during the day. To keep your metabolism up to speed and blood sugar levels steady, eat breakfast within 45 minutes of rising. The healthiest choices contain a balance of fat, protein, and carbs, such as porridge with a handful of nuts or a vegetable omelette. 2. Combine carbs If a carbohydrate wasnt grown, picked, or harvested, dont eat it. That means shunning refined breads, pastas, cakes, and pastries, and choosing good carbs like brown rice,sweet potatoes, or an apple. And while youre at it, try to never eat a carbohydrate by itself. Simply adding a bit of good fat, such as olive oil or lean protein will slow digestion, steady blood sugar, and keep the body from storing fat. 3. Drink up Even if all you did was start drinking more water you would likely lose weight. Thats because the body needs to be fully hydrated in order to maintain a healthy metabolism. Try drinking about 30 ml of water per kilo of body weight every day, and see the difference. 4. Eat more If eating more often in order to lose weight sounds too good to be true, listen to this. Your body needs calories in order to burn fat. So, to turn your body into a fat-burning machine, eat small meals throughout the day. Ideally each mini-meal should consist of lean protein, good fats, and complex carbohydrates. For example, 4 ounces (113 grams) of chicken, 1 cup (150 grams) of brown rice, and a green salad. 5. Get pumped Youve heard that muscle weighs more than fat, but did you know that muscle burns more calories? Thats right, building lean muscle through weight training causes the body to burn more calories throughout the day. When combined with regular aerobic exercise, weight training can help you lose more weight. 6. Cheat a little You know what they say about all work and no playwell, that goes for weight loss too. Giving up all the foods you love can backfire and sabotage your efforts. Be sure to allow yourself a day each week when you indulge in conservative amounts of your favourite foods. Remember, a serving should be about the size of an average apple.

Sep 8, The Thermic Affect of Food

Tue, 08 Sep 2009 16:12:46 GMT

Most people realise that some foods contain more calories than others but they dont realise that the body uses a different amount of calories to consume these different types of food too. Lets explore this a bit further. The Thermic Effect of Food (TEF)- or thermogenic effect - is a term used to describe the energy expended by our bodies in order to consume (bite, chew and swallow) and process (digest, transport, metabolise and store) food. For most people this total number typically accounts for about 7-10 of calories consumed based on the Standard English Diet. Breaking it down ...Protein foods typically have a TEF of 25 -30. Carbohydrate foods require about 5-10. Fruits are around 15 cruciferous vegetables (cabbage, broccoli, kale etc) are around 30 and fats are somewhere between 0 and 3. So you can see where I'm going with this ... if you just exchanged 100 calories of carbs for 100 calories of protein -- you'd actually in effect - burn off another 20-25 calories. If you swapped 100 calories of fat for 100 calories of vegetables -- you'd eat up an extra 27-30 calories. So let's say you are the typical person eating a highly processed, low fibre, low protein diet. You eat about 2500 calories and burn about 7 of those calories: 2500 - (7 of 2500) = 2325 calories absorbed. But then you switch to a higher protein diet, low in refined carbs and very high in whole foods, vegetables and fruits. You could easily increase the thermogenic effect. 2500 - (16 of 2500) = 2100 calories absorbed. That would mean you'd burn an extra 225 calories by doing nothing! For most people that's the equivalent of about 20-25 mins on a treadmill!

Sep 7, Tricks to get your child to eat healthily

Mon, 07 Sep 2009 10:10:26 GMT

Studies have shown that life-long eating habits are formed at an early age, and that parents have the biggest influence on children food choices. If youve ever struggled to slip those essential fruits and vegetables into your childs diet, or you worry that your children may actually turn into a bowl of mac n cheese, keep reading! Here are some quick and easy tips top help your children to eat healthily but to enjoy what they are eating too. 1. Be realistic Dont try to hide things that children love, just look for healthier alternatives like homemade fruit juice iced lollies, and whole-grain or multigrain foods instead of refined flour pastas, breads, and biscuits. Instead of fizzy drinks, try juice diluted with fizzy water. 2. Dont give up Keep putting foods in front of children (things like broccoli that they may not automatically reach for and rave about. Eventually they are likely to taste, if not like, it. Avoid making special meals for your children by always including at least one food that you know theyll like, and making sure that problem foods become part of a well-liked meal. 3. Eat the rainbow Include a colourful blend of vegetables at meal time both for nutrients and to appeal to your childrenss visual senses. Try setting up a salad buffet and have a contest to see which child can get the most colours on their plate. Try it out: grated beetroot, sliced carrots, chopped red cabbage, cauliflower florets, tomatoes, sunflower or pumpkin seeds, cucumbers, green pepper slices, dried cranberries, and a couple of different salad dressings. 4. Look out for taste triggers Pay attention to what your children like. Maybe one of ours likes vinegar, another likes sweet. While it may seem hard to please them both, it can be easier than you think. Cooked carrots release the sugars to make them sweeter, but a sprinkle of vinegar after cooking can add a bit of sour. 5. Get children involved When at the store, let the children manage the produce part of the shopping listchallenge them to pick the freshest, best they can find. Even if it takes a little more time, invite children into the kitchen to chop, spread, sieve, or simply put the food on plates. Jump in with something easy and flavoursome: build smoothies together using a variety of frozen fruits, 100 fruit juices, soya or rice milks, and low-fat yoghurts. When you find the perfect blend, write it down and later let your children make their own.

Sep 4, Hi Glycemic Index Foods and Children

Fri, 04 Sep 2009 09:56:20 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!

Sep 3, 5 Minute Meditation For Everyone

Thu, 03 Sep 2009 15:56:16 GMT

In very simple term meditation is the process of slowing down enough to experience the present. There is a great saying; the past is history, the future is a mystery but today is a gift. That is why they call it the present. The brain waves of meditators show why they're healthier. Neuroscientists have found that meditators shift their brain activity to different areas of the cortexbrain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. In other words, they were calmer and happier than before. The benefits of meditation include: Lower oxygen consumption Decreased respiratory response Increased blood flow and slower heart rate Helps in post-operative healing Reduces symptoms of PMT Reduce activity of viruses and emotional distress Increased serotonin behaviour which positively influences mood and behaviour To meditate, set aside at least 5 minutes in your home or office to breath and relax but make sure that you cant be disturbed. Make yourself comfortable and close your eyes (avoid lying down if you are inclined to fall asleep!). Focus on your breathing and count to three as you inhale and count to four as you exhale. Think only about your breathing let the mind clear of all other thoughts. If this is a struggle for you then focus on a word an image or a sound. When you are feeling relaxed and have finished your meditation break then slowly open your eyes and resume normal breathing. Do this for five minutes every day and you will soon start to feel more relaxed and at ease with your mind and body.

Sep 1, Eddie izzard Runs 1,100 Miles!

Tue, 01 Sep 2009 14:06:36 GMT

Legendary comedian, Eddie Izzard, is running his way around the whole of the UK right now to support the Sport Relief campaign and help change lives. In total, hell be covering an utterly staggering 1,100 miles and hes been running more than a marathon a day to reach his massive goal. Thats the equivalent of running back and forth between London and Paris five times! Hes already done over 30 marathons in 36 days and is now on the home straight back to London. Along the way hes carried a flag to represent each of the four nations, switching each time hes crossed a national border. Eddie has put on an extremely brave face so far, despite the gruelling pain, developing blisters galore and even losing two of his toenails along the way! Its an incredibly tough challenge and he needs all the support he can get to see him to the finish line. So tell your friends and get them to sponsor him. Find out more about his truly heroic effort at www.eddie izzard.com/blog

Aug 27, Summer Months and Exercise

Thu, 27 Aug 2009 16:14:40 GMT

During summer months, the consequences of overdoing it can be serious. Here are some basic tips to enjoy your hot weather workouts and beat the summertime heat: Beat the Heat Avoid exercising during peak hours (11:00 am 1:00 pm). It might seem like a no-brainer, but youd be surprised how many people exercise during peak hours when the sun is at its strongest. Working out is taxing enough on the bodytake extra care when youre exercising during excessive heat and humidity. By keeping your body cool and your core temperature low, youll improve endurance and decrease fatigue. Take your workout to a shady location, or exercise during early morning or evening hours. Better yet, take your outdoor training indoors to a comfortable, temperature-controlled .Wear technical fabrics and loose fitting, light-colored clothing to stay cool. Remember the old adage, evaporation causes cooling? Sweating is your bodys way of dissipating heat as core temperature rises. During exercise, you sweatand in hot summer weather, you sweat even more. In humid conditions, its even more difficult for sweat to evaporate. Technical fabrics made of synthetic fibers wick sweat away from your skin and dry almost immediately, whereas cotton does not. Same goes for loose fitting clothing. Light-colored fabric will help reflect the sun outdoors and does not hold as much heat as dark colored fabric. Stay Hydrated Drink, drink, drinkbefore, during and after exercise. By the time youre thirsty, youre already dehydrated. Consume about a pint (16 oz) of water before starting to exercise and at least 5-8 oz of water for every 20 minutes of exercise. If you frequently get headaches during long ridesand you know who you arestep up your fluid intake. Avoid caffeinated beverages; they are diuretics and accelerate fluid loss. If youre exercising for more than an hour, youll need to replace electrolytes with a hydration drink. Even the smallest degree of dehydration significantly reduces performance and reduces work capacity by as much as 15. Urine should be pale or clear in color. Please note that certain medications or vitamin supplements may affect the colour. Listen to your bodywear a heart rat e monitor and take it down a notch. As temperature and humidity increase, so does heart rate. When its hot, your heart has to work harder to dissipate heat and bring much-needed oxygen to working muscles. During longer and hotter workouts, decrease exercise intensity or take frequent breaks to cool down and give your heart a rest.

Aug 26, Vegetarian Protein Combining

Wed, 26 Aug 2009 20:47:06 GMT

Vegetarians can often find it difficult to obtain enough protein in their diet as many sources come from fish and meat. Protein is a major component of enzymes, hormones, body tissues, the immune system, and virtually every cell and fluid in the body. It is made up of building blocks called amino acids. Amino acids can be synthesized in the body, but nine of them, called essential amino acids, must be ingested from food. Often plant sourced protein is classed a partially complete as they dont contain all of these essential amino acids. But amino acids often missing in one plant food are often present in another. In order to obtain a complete protein from such foods, they must be eaten in combination with one another. 1. Beans and tortillas 2. Macaroni and cheese 3. Tofu with rice 4. Hummus with pita bread 5. Chickpeas and rice 6. Legumes and wheat 7. Legumes and rice 8. Nuts and rice

Aug 25, First Aid kits Essential

Tue, 25 Aug 2009 17:01:30 GMT

Health mishaps happen. Whether its a twisted ankle on the stairs or something as serious as chest pains, having the appropriate medical supplies on hand help you stay prepared. Often we dont have the right items in our first aid cabinet or the items in it have expired. Here are ten items to put in your first aid kit 1. Plain soap Good ol soap and water is still the best way to clean minor cuts and scrapes. It works just as well as antibacterial soapand its less expensive! 2. A compression wrap If you twist an ankle or a wrist remember the RICE treatment: Rest, Ice, Compression, Elevation. Elasticated bandages, such as those made by ACE, are the compression component of the RICE equation. 3. Aspirin Not only for headaches and hangovers, but if you're at risk for something far more serious: If you have chest pain, chew up 325 mg of uncoated aspirin. Heart attacks can happen any time and taking aspirin as soon as possible can help reduce the damage. Aspirin can help break down the blood clot in your artery and limit the injury to your heart. Talk to you doctor to learn your heart disease risk. 4. Bandages (assorted sizes) Not just for kids! You need these, as well, to keep your minor cuts from becoming infected. 5. A thermometer Experts recommend a digital thermometer over the mercury type (which are just as accurate but difficult to read). A good thermometer can monitor for temperature elevation that could indicate infection in a wound or worsening of an illness, says Zimmer. 6. Mild pain relievers Paracetamol or ibuprofen for minor pain and fever. 7. Antibacterial ointment Apply after cleaning a wound to help reduce infection risk and increase healing time. 8. An antihistamine To relieve minor allergy symptoms like sneezing, itching and swelling. Call 911 if you have a severe allergic reactionsuch as difficulty breathing, or swelling of the tongue or lipas an antihistamine wont help. 9. Hydrocortisone cream Useful for taking itch out of rashes and insect bites. 10. Phone numbers Inside the door of your medicine cabinet, adhere contact information for your family members, doctors, chemist, and your local poison control centre. If there is an emergency, this cost-you-nothing strategy can prove to be priceless. Remember to check the contents of your kit every 6 to 12 months to ensure that medicines havent expired, and that your contact numbers are still up to date. Finally, it's also handy to keep a first-aid kit in your car and your day-trip backpack. And think about other places a kit could be useful. Going on holiday? Remember to take one with you to the cottage, boat, or wherever else your road leads. Go well!

Aug 24, Acid Alkaline Diet

Mon, 24 Aug 2009 10:46:17 GMT

According to some alternative practitioners, the shift to an acid-producing diet is the cause of a number of chronic diseases. Some practitioners recommend the alkaline diet if a person has the following symptoms and other illnesses have been ruled out. Lack of energy Excessive mucous production Nasal congestion Frequent colds and flu Anxiety, nervousness, irritability Ovarian cysts, polycystic ovaries, benign breast cysts Headache Although conventional doctors do believe that increasing consumption of fruit and vegetables and reducing one's intake of meat, salt, and refined grains is beneficial to health, most conventional doctors do not believe that an acid-producing diet is the foundation of chronic illness. In conventional medicine, there is evidence, however, that alkaline diets may help prevent the formation of calcium kidney stones, osteoporosis, and age-related muscle wasting. Almost all foods that we eat, after being digested, absorbed, and metabolized, release either an acid or an alkaline base (bicarbonate) into blood. Grains, fish, meat, poultry, shellfish, cheese, milk, and salt all produce acid, so the introduction and dramatic rise in our consumption of these foods meant that the typical Western diet became more acid-producing. Consumption of fresh fruit and vegetables decreased, which further made the Western diet acid-producing. Our blood is slightly alkaline, with a normal pH level of between 7.35 and 7.45. The theory behind the alkaline diet is that our diet should reflect this pH level (as it did in the past) and be slightly alkaline. Proponents of alkaline diets believe that a diet high in acid-producing foods is disrupts this balance and promotes the loss of essential minerals such as potassium, magnesium, calcium, and sodium, as the body tries to restore equilibrium. This imbalance is thought to make people prone to illness. The suggestion is that ratio of food for a healthy body should be4:1 four parts alkaline to one part acid (80 to 20). Interestingly there are a number of fruits that are considered to be alkaline foods as they are believed to leave an alkaline ash despite us considering them to be acidic; they are: Fruits Lemon, Lime, Avocado, Tomato, Grapefruit, Watermelon (is neutral), Rhubarb The diet tends to lean toward the vegetarian ideal, with 75 of your food intake being low-acid items (mainly vegetables and vegetarian foods), and allowing 25 for the remainder (meat and dairy for those of you who simply cannot do without the occasional steak).

Aug 21, Food Intolerances

Fri, 21 Aug 2009 14:26:27 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

Aug 20, Asthma and Vitamin Deficiency

Thu, 20 Aug 2009 15:36:54 GMT

A low vitamin intake can cause an increased risk of asthma according to the international journal of medicine. Thorax. 40 studies were conducted between 1980 and 2007 and have found that asthmatics have a significantly lower intake of both vitamin A and C. In addition, low circulating levels of vitamin C in the blood and lower dietary intake of foods containing vitamin C were associated with a 12 percent increased risk of asthma. The average intake of vitamin A among those with asthma was 182 micrograms a day, which is between a quarter and a third of recommended daily intake. There was no association between vitamin E intake and asthma risk, but blood levels of vitamin E were much lower among people with severe asthma than in those with mild asthma. Those with severe asthma had an average vitamin E intake of 2 milligrams/day, which is 20 percent lower than the daily recommended amount, the review authors said. These findings don't prove cause and effect, but they do challenge a study published last year that found no association between antioxidants and asthma risk, said Dr. Jo Leonardi-Bee, of the division of epidemiology and public health at the University of Nottingham in the United Kingdom, and colleagues.

Aug 19, Spotting cancer early saves lives

Wed, 19 Aug 2009 14:56:31 GMT

When cancer is found early, treatment is almost always simpler and more likely to be effective. We know that more people survive cancer if it is found at an early stage. It is important to get to know what is normal for your body. That way, you are more likely to notice any unexplained or persistent changes that might be early signs of cancer. Take a look at the four new videos at the Cancer research UK site on how to spot breast, bowel, lung and mouth cancer. In these videos, you can: watch doctors and scientists explain the symptoms of each type of cancer hear from people who have experienced these cancers and lived to talk about it find out the truth behind some common myths Symptoms of cancer There are over 200 different types of cancer which can cause many different symptoms. Experts agree that the symptoms on this page are the most important ones to look out for. They are often caused by less serious problems but its best to be safe. When cancer is found at an early stage, it is easier to treat and many people can be cured. So its very important to know whats normal for your body and to look out for any unexplained persistent changes. Men and women should look out for the following symptoms: An unusual lump or swelling anywhere on the body (including on the neck, armpit, abdomen, groin, testicle or breast area) A mole change(change in size, shape or colour of a mole) A sore that wont heal after several weeks A mouth or tongue ulcer that lasts longer than three weeks A cough or croaky voice that lasts longer than three weeks Persistent difficulty swallowing or indigestion Problems passing urine Blood in your urine Blood in your bowel motions Change to more frequent bowel motions that lasts longer than six weeks Unexplained weight loss or heavy night sweats An unexplained pain or ache that lasts longer than four weeks Women should also look out for: An unusual breast change Bleeding from the vagina after the menopause or between periods Together with the Department of Health, Cancer Research UK is leading a new group called the National Awareness and Early Diagnosis Initiative, or NAEDI. The launch of the Initiative is a ground-breaking move that will ensure that more cancers in the UK are diagnosed at an earlier stage, when they can be more successfully treated. NAEDI will coordinate and provide support to activities that will make this vision a reality. Take a look at the Cancer Research UK site at www.CancerResearchUK.org

Aug 18, Running Injuries part 3

Tue, 18 Aug 2009 13:54:27 GMT

In our series of running injuries, today we are focusing on Achilles tendon injuries The Achilles tendon is the power house for both runners and sprinters. It can account for upto 20 of all running injuries. The Achilles is the strongest tendon in the body and it is actually a continuation of the calf muscle as it inserts in the back of the heel bone. Pain is normally localised at the junction of the muscle and tendon where the calf muscle itself converts into tendon; this is normally halfway down the back of the leg. The tendon itself can have several types of injury ranging from strain or degeneration to the tendon fibres, inflammation of the sheath of the tendon, partial and full rupture. Causes of Achilles pain can be due to the calf muscle being tight or fatigues, a change in the type of running can trigger the problem also. Other rare cause should be examined including nerve problems from the lower back or circulatory problems. Treatment consists of rest, anti-inflammatory drugs, physiotherapy and strengthening exercise. Physiotherapy can include stretching, massage, ultrasound or electrotherapy treatment.

Aug 17, Pregnancy and Exercise

Mon, 17 Aug 2009 13:18:09 GMT

New mum-to-be can be nervous about doing exercise; it can be confusing knowing what you can and cant do. I must stress that it is essential that mums-to-be consult with their GP before taking part in exercise and that they have a low risk pregnancy. Here are some tips: Avoid exercising in a room/studio that is humid and hot; it should be well air conditioned. Wearing thin, loose fitting clothes can help to avoid overheating. Where possible opt for a specific pre natal class or a beginners class Avoid advanced choreography and turns due to changes in centre of gravity Monitor intensity; try not to go above a perceived exertion rating of 6/7 Cool down slowly and avoid abruptly stopping unless feeling poorly Listen to your body and slow down where you feel necessary Avoid high impact moves Opt for marches instead of high repetitions of step touch, leg curl, wide squat type movements, as these can over stress the pelvis Water should be sipped at regular intervals throughout the class Exercise should be ceased if there are signs of labour, pain or bleeding and medical advice should be taken.

Jul 24, Holidays and Dieting Part 5

Fri, 24 Jul 2009 10:25:11 GMT

Concluding our week of holiday dieting tips here is some more great information to help you to enjoy your holiday but not pile on too much excess baggage! So, if all else has failed and you think that you have overindulged, how about doing some damage limitation; here are just some of the ways you can get fit while having fun on holiday! 1. Take an hour on your first day to explore your surroundings rather than lying on a sun lounger. Youll feel more energetic and even walking slowly will burn 175 calories, while giving you the chance to see exactly what activities are on offer for the rest of your holiday. 2. Dont fall into the trap of thinking that going to the beach means lying on it. Whether youre at home or abroad, youll give your legs a fantastic workout just by walking barefoot on dry sand. 3. Cool off in the sea or swimming pool by floating on your back rather than on an airbed youll use your stomach muscles and so help tone that tum. And if you swim a few lengths every day, you'll soon burn off enough calories to enjoy that margarita in the evening! 4. Let your hair down in the evenings and dance the night away. Not only will you have a great time, but you'll be burning up those cocktail calories as well! 5. Get your moneys worth take advantage of any sports facilities that are included in the price of your holiday, such as fitness classes, water sports or free hire of snorkelling equipment (snorkelling will burn around 210 cals per half hour). 6. Dont use your holiday as an excuse to skip your regular workouts. Before you go away, find out if your resort has a gym. That way you can make sure you take along a t-shirt, shorts and pair of trainers. And remember holidays are about having more time to yourself and trying different things, so if youve never set foot inside a gym, maybe now is the time to have a go. 7. Hire a pedalo for an hour. Youll see the coastline while burning as many calories as you would as if you were cycling slowly thats around 420 calories in an hour! 8. Have a day away from the beach to visit another town or nearby sight but instead of getting the bus, hire a bicycle. Its a great way to see the countryside, get your heart pumping and tone your legs. But better still, it gives you the opportunity to stop wherever you like to take photos or have a drink. 9. Whether youre at home or away, make the most of warm, light evenings to take a leisurely stroll in pleasant surroundings. If you live in the city, youll be able to get away from it all at your local park. Have a great holiday were off today so see you in two weeks!

Jul 23, Holidays and Diets Part 4

Thu, 23 Jul 2009 15:24:54 GMT

Continuing our week of holiday dieting tips here is some more great information to help you to enjoy your holiday but not pile on too much excess baggage! Todays topic is holiday drinking. Whether you spend your holiday relaxing or use it as a time to let your hair down, alcoholic drinks are usually on the menu and that can mean a lot of extra calories! Thats not to say you cant enjoy yourself and indulge - just that you need to choose sensibly. Remember too, that just one or two drinks can weaken good intentions so before you know it, youve had four or five, plus a snack at the bar or a takeaway on the way home. Alcohol also has a dehydrating effect on the body, which makes you thirstier and can cause headaches. Spending time in the sun or heat will make this worse, so quench thirst with non-alcoholic drinks and dont go overboard with the booze after all, who wants to have to spend all day in a darkened room while everyone else is having a great time by the pool! 1. When its hot, it might be tempting to cool down with litres of fruit juice and fizzy drinks, but these can pile on the pounds if you drink enough of them. Just one small glass of juice contains 50 calories, while a can of drink provides around 140 calories. Instead, you're best off quenching your thirst with water, so keep a good stock of bottled water to hand, particularly if its not safe to drink the tap water. Or if you want a soft drink, opt for a low-calorie or diet variety, if available. 2. If you're going to hire a car on holiday, get it registered in your name as well as your partners so that you can drive occasionally with the result that you have to stick to alcohol-free (and low-calorie) drinks. 3. If diet or slimline mixers arent available, bear in mind that your usual gin and tonic may have twice as many calories as it does at home. 4. Its one of the oldest tricks in the book, but mixing white wine with soda or sparkling water and lots of ice will make it last twice as long. 5. Take care with local beers or lagers. Theyre often stronger than standard beers at home and so have a lot more calories and are far more likely to get you drunk. 6. Its another common tip, but it really works. Alternate alcoholic drinks with a glass of water or low-calorie soft drink. As well as saving calories, it will also help to prevent dehydration and stop you from getting a hangover. 7. If you cant resist a few cocktails, avoid those made with cream-based liqueurs, cream, coconut milk and syrupy fruit purees. Instead choose those made with lower-cal ingredients like fruit juices, fresh fruit and carbonated mixers. Check out the calorie content of some popular ones.

Jul 21, Holidays and Diets Part 3

Tue, 21 Jul 2009 14:06:44 GMT

Continuing our week of holiday dieting tips here is some more great information to help you to enjoy your holiday but not pile on too much excess baggage! Heres some more guidelines following on from yesterdays tips 1. If youre staying near the coast, there will probably be plenty of fish and seafood on the menu, which not only tastes delicious, but is also reasonably low in calories and fat providing its not fried. Dont be afraid to try more unusual fish such as crab, lobster, monkfish, mussels, oysters, King prawns, langoustines, sardines, swordfish and red mullet. 2. If dishes such as lasagne, moussaka and risotto look like theyre swimming in oil, use a serviette or piece of bread to soak up the excess. Just dont eat the bread if thats the only thing available! 3. Be careful when you order salads. It may seem like you're having the healthiest option on the menu, but they may be drowning in dressing. Dont be afraid to ask the waiter for it to come with dressing on the side. 4. Remember, you don't have to sample every item on offer, eat everything on your plate or go for all three courses. For example, have a starter or dessert, but not both and vary your combinations every day so you dont feel you're missing out. And if youre on an all-inclusive holiday, remind yourself that just because its all paid for, it doesnt mean you have to pile as much food onto your plate as you can. 5. Dont let all-you-can-eat buffets be your diet slayer! While its easy to overindulge, the good news is, there will nearly always be plenty of healthy options to choose from. Fill your plate just once and dont go back for seconds. The best options are fruit, cereal and bread for breakfast, grilled fish or chicken with lots of vegetables and salad for main meals, and fresh fruit available for desserts and snacks. 6. For days out, put together your own picnics using fresh foods from local stores. Stock up on fresh fruit, tomatoes, bread and a little cheese and ham for a balanced meal that wont break the calorie bank. 7. Choose desserts carefully fresh fruit salad, ice-cream, sorbets and meringue-based puddings are good choices. But skip the extra serving of cream or ice cream.

Jul 20, Holidays and Diets Part 2

Mon, 20 Jul 2009 12:01:20 GMT

Continuing our week of holiday dieting tips here is some more great information to help you to enjoy your holiday but not pile on too much excess baggage! Whether you're self-catering, eating out in local restaurants or on an all-inclusive package where all your meals are catered for, use your holiday to try new foods that you havent tasted before. You might discover a whole new list of ingredients to experiment with when you get home. Dont worry either if you cant work out the precise calorie content of all your meals, either if you're only on holiday for a couple of weeks and choose sensibly most of the time, you wont do too much damage. But to give you a helping hand, follow these guidelines. 1. Roughly plan your days, including when and where youre likely to eat. If youre planning a long, leisurely lunch, then aim to have a smaller dinner. Or if youre going to try the eat-all-you-can-eat Mediterranean buffet for dinner, only have a light lunch. Dont skip meals though, otherwise youll end up eating more than you normally would when youre finally faced with food. 2. Wherever and however youre eating, aim to stick to the same healthy eating rules you follow at home. That means avoiding fried food, filling up on fresh fruit and vegetables, basing your meals on bread, potatoes, rice or pasta and keeping fatty and sugary foods to a minimum. 3. Although many countries dont have the healthy options available in the UK such as low-fat spread and skimmed milk, its always worth asking, especially in the larger hotels. 4. Skip the bread that often comes at the start of a meal. And if you cant resist, make sure you have it without butter or oil. 5. Nibble on olives rather than peanuts they only have 3 calories each, compared to peanuts which have 150 calories per small handful. If the olives come in oil, use a serviette to dab off any excess. 6. Steer clear of dishes that come in rich, creamy sauces or contain pastry. And avoid meals that contain a lot of oil. Anything thats described as being pan-fried, deep-fried, sauteed, flambeed or roasted will have been cooked with oil.

Jul 17, Holidays and Diets part 1

Fri, 17 Jul 2009 16:45:03 GMT

Over the next week or so the blog will cover some great tips for staying on top of your diet during the holiday season. Please bear in mind however that we look forward to our holidays for a whole year so it is important to let you r hair down a bit just dont let yourself go completely! Buffet breakfasts, leisurely lunches, ice cream on the beach, boozy barbecues and cocktails by the pool! With so many opportunities to eat and drink during the summer holidays, its unsurprising that sometimes our souvenirs are not the only excess baggage we bring home. But with a little planning, your holiday can actually help to boost your diet and fitness campaign. So, lets start with the holiday travel; our bags are packed and we are ready to go......... 1. However youre travelling, pack some healthy, tasty snacks such as low-fat crisps and sandwiches, fruit, diet drinks and low-sugar cereal bars so that youll be less tempted to buy higher-fat snacks. Itll save both lbs and pennies! 2. It might be tempting to eat at every opportunity when youre travelling because you dont know when youll next have the chance. But if youre relying on food from service stations, airports, buffet cars and ferry terminals much of it is likely to be high in fat and calories. If in douvt check the food labelling on sandwiches, bars etc. 3. Sucking the odd travel sweet wont do any harm, but try not to work your way through the whole tin! Boiled sweets can easily contain up to 20 calories each and they soon add up on long journeys. Keep your mouth busy with sugar-free gum and save those calories for a holiday cocktail instead. 4. If youre flying, avoid eating just before taking off. Even if you're not hungry, you'll probably eat the in-flight meal out of boredom. Airline meals provide around 600 calories. 5. Skip all the extras that come with in-flight meals. Give the butter and roll a miss, avoid the cheese and dont add the salad dressing if its in a separate sachet. Also skip those little packets of savouries that are served with drinks each pack can contain around 100 calories. 6. Dont drink too much alcohol when youre flying. It might be free, but too much will leave you dehydrated and pile on the pounds. Mini bottles of spirits such as gin, vodka, whisky and rum provide a double measure so allow 100 calories per bottle and ask for slimline mixers. Beer tends to come in small cans so allow around 95 calories per can, while a small bottle of wine contains around 150 calories. Fruit juice is just 50 calories per glass, but its easy to drink vast amounts on a long haul flight so if youre feeling thirsty, have water instead.