RUTH'S RULES.....for a balanced,healthy,holistic life

Drinking...........

2011-08-18T13:25:00.000-07:00

................and not of the alcoholic variety! Not that there's anything wrong with a little tipple every now and again, but today's blog is all about keeping hydrated, and alcohol doesn't really figure here!

Water is key to our existence, we all know that..but how many of us make it top priority?! It's usually only when we suddenly feel really thirsty that we realise we haven't had a drink for a while! And by then mild dehydration has already begun.

An interesting fact - our body's are comprised of between 50-75% water, depending on a person's age and gender. It also performs crucial roles such as carrying nutrients and waste products between our major organs, helping regulate body temperature, lubricating our moving parts and acting as a shock absorber.

It's recommended we drink 6-8 glasses of clear, fresh water EVERY day to help us function optimally -something I'm trying to drill into my children. This doesn't include tea, coffee,fruit juice,Red Bull, Sports drinks or alcohol - all of which are diuretics, and can do more harm than good!
I find the best way is to keep a large bottle with you at all times and drink regularly and not just when you're thirsty!

If you find yourself suffering from tiredness, lack of energy, irritability, reduced concentration, headaches,muscle tiredness, dark yellow or brown urine, and confusion it could boil down to a simple lack of ..water. And how easy is that to correct?

Conditions such as constipation, urinary tract infections, and gallstones can be prevented by maintaining optimal hydration levels - that's how important it is to get into a regular habit with it.

And please think twice before drinking so called 'sports drinks' to rehydrate you. In general, they're full of synthetic, chemical based substances including sweeteners and are so not necessary as part of a healthy diet, no matter how much sport you partake in.

A better option is coconut water which allows rehydration naturally.It has naturally occurring electrolytes that rehydrate you fast - also contains vitamin C, vitamin B2, potassium, calcium, and magnesium - and tastes amazing! It's also low in calories - and is ISOTONIC (like so many sports drinks advertise) meaning it has the same PH as human blood, so rehydrates faster than water.

My favourite is COCOFINA, which is sold in cans. Try it, it's a great taste - it tastes like it's doing you good. Can anyone honestly say the same for blue Powerade?!?!

Coconut water can also be used as a convelescing drink or after over-indulging.

By the way, herbal and fruit teas count towards your 6-8 glasses a day.

Try the urine test tomorrow to see if you need to drink more!
RX

Maximum Return

2011-08-15T06:08:00.000-07:00

There's no such thing as the perfect workout because we're all very different, in terms of interests, body shapes, fitness levels, goals etc. However, I'm guessing there is one thing we all have in common - limited time for exercise?!

Commuting to work, getting at least eight hours in on the job, family commitments etc.etc all add up time wise, leaving us precious little 'relaxation/free time'.

Unless you're fanatical about working out it may well be the first thing to go when you're pushed (how dare it be! Have a word with yourself quick!!) so here are my tips for helping you get the most out of exercise in short bursts of time.

If you want to be a lean, mean fighting machine, or even if you just want to reduce body fat and feel better about yourself, you need to increase your metabolism and raise your basal metabolic rate.

When you do, it makes your body burn more calories whilst you're going about your every day tasks.

There are two types of exercise which can help make this happen. The first being CARDIO.

Steady state cardio needs to be a thing of the past. Going to the gym and sitting on a bike whilst reading a book won't get you where you want to be. Neither will swimming 25lengths doing the same stroke, at the same steady pace.

What you need to do is shake it up abit; INTERVAL training WILL get you you there if done regularly and effectively - even for 10-15 minutes at a time.

Using varied interval lengths during one session helps to challenge your CV system - and to put it bluntly you'll be knackered at the end of it.

Intervals - running, cycling,cross training, walking, swimming,skipping etc. - can range from 2 minutes flat out to just 20-30 seconds with recovery rests in between of similar lengths. So effective; try it for one month four times a week and I guarantee you'll see results.

The second type of exercise for maximum results is RESISTANCE.

Peripheral Heart Action as a form of resistance is the most time saving and effective exercise. Again you can do short bursts regularly and see results quickly. Very tiring, you'll know you've pushed yourself!

PHA involves alternating exercises between the upper and lower body in a circuit style routine with little rest between sets. Lots of fun this one too! There are so many exercise pairs you'll never get bored.

If you would like example sessions of either intervals or PHA please message me and I'll email them to you.

I'm in Cornwall for the next two weeks and loving the fresh sea air. I come every year and always work out first thing in the morning (whilst the kids are crabbing), overlooking the Camel estuary - feel so spoilt.

I'm alternating PHA and interval sessions meaning I'm able to justify the odd glass of rose in one of Rick Steins Restaurants, and go home feeling great too.

Get cracking - you'll feel so much better for it. Guaranteed.
RX

Record It

2011-08-04T11:18:00.000-07:00

Hey hey, two blogs in a week, what's going on!? Well, I've been spurred on by the great reaction I've had to the first one on sleep. Hope it was food for thought, and some of you are managing better nights.

Today we're looking broader - food, sleep, moods,exercise, stress levels;the full works! And why the best way of taking a close look at your life is to record it!

Yes, write it down, all the detail, every day. What happens when you read back through your notes is that it comes into your conscious mind, and this makes it very difficult to ignore!

Take for example those biscuits you snack on in the office; that glass of wine before dinner that 'doesn't count', and the second helping of pudding! It's very easy to forget that these things have passed your lips...........unless you write it down!

This is the first task I set new clients; to give me an overview of what's going on in their lives. I love receiving this information, it says SO much about them (don't panic Jo!!)

How about allocating a week to writing everything down, and I mean everything.
Include the following in your journal :

- all food that passes your lips

- the time you eat

- how your food makes you feel, half an hour and an hour and a half after eating

- all the drinks that pass your lips, including water

- your sleep patterns, when you go to bed, how soon you fell asleep,whether you woke in the night, what time you woke in the morning, how you felt when you woke up

- your stress levels, what's happening in your life to make you stressed, can you pinpoint it? how are you managing it currently?

- your moods! Do you fly off the handle, are you always chilled? Does anything you do/eat make a difference to this?

- your exercise habits; do you fit it in daily? do you not manage any at all? Do you enjoy what you do, or do you just do it because you feel you should??

Ok, so record all of this and read it back through. Whether you're trained or not you will see some 'stuff' that possibly shocks you and pulls you up to take some notice! A wake up call - don't we all need one of those every now and again to get us back on track?

It is then possible with the conscious mind to make small changes each week for the better. If you try to change everything all at once it will overload your system and you'll give up really quickly. Make one small change a week and watch the profound difference in your life. Really.

I'm more than happy if you want to email me your weeks journal; I'll analyse it for free and give you some pointers. Go on ,dare you!

The person closest to me in my life right now wasn't in a good place when I met him. We did all the client/therapist stuff and he lost over two stone in three months by making minor changes for the better. He's never looked back - how lucky was he to have met me! LOL!!

To summarise, try keeping notes of what you're doing if you're challenged by any aspects of your life and review after a week. You're guaranteed a wake up call and it's always a good thing!

Look forward to hearing from you very soon.
RXX

SLEEP

2011-08-01T22:16:00.000-07:00

I've been awake since 4.30am - I tossed and turned for a while, updated my Face book status, read some emails and eventually gave up my warm,comfy bed and made a cup of tea.

Those of you who are close to me know that a good nights sleep doesn't come easily to me and never has. I'm great at giving out all the good advice in the world but taking it .....well that's a different matter. It doesn't help having a partner who can fall asleep at the drop of a hat, or mid-conversation, and not wake until morning. Quite a skill!

Anyway, the good news is,I'm blogging again after a few months off pretending I've been too busy. Hopefully, this one will help other sufferers, as well as remind me of what's conducive to a good nights sleep.

OK so here goes :

Have a light snack before bed only, a heavy meal will mean your digestive system is too active to induce sleep

Have a warm bath, with candles to get the whole of you, your body and mind, in the mood. (Love this but I quite like a glass of pink fizz and some company too and this doesn't help sleep!)

Limit caffeine - apparently any taken after 2pm can still be affecting you late into the night!!

Drink chamomile tea - not peppermint which is a stimulant - to calm your system.This really works for some people.

Make sure your bedroom is dark and free of electronic equipment; TVs, mobile phones (never sleep with your mobile by the side of you, and resist texting until late into the evening!) and neon alarm clocks.

Create a routine so your mind and body know what's coming and when they can chill.

Do some yoga in the evening or gentle exercise anyway. Vigorous exercise will raise cortisol levels and make you buzz!

Try some meditation if this is your bag; switch off your mind from the business of the day.

Play some relaxing music.

Avoid alcohol ......yeah right I hear you say!! Actually it seems to help some people if they have the odd one, but shed loads will guarantee you disrupted sleep, mainly due to needing a trip to the bathroom!

Eat foods containing tryptophan, a sleep inducing amino acid. Dairy products, and chicken and turkey all contain this.

That's all very well but.... the main issues for me are what's going on in my head. If I'm not 'on top of my game' when I try to sleep I don't stand a chance. And recently this has been far from the case..................

So one of the best things I find is to do a 'head dump' - write down all your troubles, worries, challenges etc onto a piece of paper (you can do this in the dark, it doesn't have to be legible!). It helps to decrease brain activity and allow you to rest.

And thinking positively, also a challenge of mine just now, helps sleep. Pessimistic thoughts can increase the risk of sleep problems and keep your mind active so your sleep comes in short bursts leaving that awful groggy feeling the whole of the next day. Not good when you have children to look after.

Short and sweet today but I hope you got something out of it. Tonight, my phone's staying downstairs, I'll be bathing alone with candles, chamomile and lavender oil,having a glass of warm milk before bed and playing whale music in my bedroom. Oh and off loading any negative thoughts. Wish me luck!
RX

MAJOR HEALTH BENEFITS - ARGI +

2011-02-03T12:52:00.000-08:00

Wow! Wow! Wow!
I've been drinking Argi + for a week now and my energy levels are even greater than before , and that's an act to follow let me tell you! I feel fantastic, have been told that my skin is glowing and that my hair is more shiny and sleek than normal, by several people!

Let me explain.

ARGI+ is a brand new product from FOREVER LIVING PRODUCTS.It's a daily supplement that supports better health throughout many of the body's systems, enhancing overall performance in many areas.

ARGI+ is a nutritional powder, mixed with water or aloe gel and taken first thing in the morning on an empty stomach. Tastes great too, and goes green and pink with water added!

One seriously great thing about this product, as with all FOREVER LIVING PRODUCTS range of products is that it is entirely natural; no chemicals, no nasties, full stop. But also :

L'arginine (an amino acid)is what the product's based on, and is combined with fruits and red wine extracts, and a combination of vitamins- it's beneficial to overall health for many reasons :

1. Allows the body to deliver optimal performance, by supporting many of the body's systems

2. Helps maintain a healthy blood pressure and CV system

3. Supports the immune system - and how many of us need this? There are so many viruses around just now it's well worth protecting ourselves

4. Aids bone and tissue repair so great after fractures and soft tissue injury

5. The nitric acid formed permits greater blood flow and may improve sexual function

6. Increases muscle mass and strength, whilst reducing the amount of fatty tissue. An amazing benefit for sports people

7. The pomegranate and other fruit components are a rich source of antioxidants; needed to fight the damaging effects of free radicals

8. Helps to reduce blood cholesterol levels through an extract of red wine included

9. Affects insulin sensitivity so is very useful in maintaining glucose control

10. Acts to release anti-ageing hormones. Yeah!

The vitamins included in the product are: C, K2, B6, D3, B9,and B12; combined with the fruit components, red wine extracts, and L'arginine FOREVER LIVING PRODUCTS have created an amazing health promoting drink.

For sporty types out there, like me, best to take the drink 30 minutes before you exercise. Check out how great you feel, and how well you can perform.

If you're looking to boost your health this winter, I'd recommend you add this amazing drink to your nutritional programme.

Email, face book, or text/call me for more information.
c.goodwin114@btinternet.com, balanced on face book, tel : 07772613786.
Have a great day!
RX

Cleanse

2011-01-03T14:42:00.000-08:00

Have you, like me, over done things abit this Christmas and New Year? Are you now feeling sluggish, a little guilty, lacking in vitality, uncomfortable in your clothes, and don't have that positive energy you so want to start a new year with?

Forever Living Products have the perfect plan to get us all back on track. It lasts just over a week and is best described as a nutritional cleansing programme. Done over a nine day period, its name is simply :'Clean 9'.

Over the course of the nine days your body is encouraged to release weight and with unnecessary weight comes nasty chemicals that we can store in our fat. If you need a boost to point you in the direction of health and vitality for 2011 this could be just the vehicle to get you there.

Clean 9 combines supplements with aloe vera drinking gel and meal replacement shakes - plus real, clean, unprocessed meals. The tried and tested combination means that MANY PEOPLE report significant weight loss at the end of nine days, and there is not a chemical or a gimmic in sight.

A client of mine recently took part in Clean 9, and after finding the first two days pretty tough, slipped into the routine for the next seven days,lost a staggering 10lbs in weight and DID NOT pile them back on afterwards. He thoroughly enjoyed the diet combination and plans to do it again to release his Christmas excess starting next week.

I've done the Clean 9 programme once already too, last year, and found the meal replacement shakes delicious (I use them as protein shakes after exercise now as unlike most products of this nature they contain no nasty chemicals); and I'm about to do it again to help me start the year feeling my very best.

Full guidance is given, and Clean 9 comes with a journal for you to record your progress. This for me was the key thing that kept me on track; it makes you fully accountable.

So who needs a boost? Who could do with getting rid of the after effects of too many mince pies, nibbles, glasses of bubbly and Roses chocolates?

Clean 9 could be just what you need. For more information - message or call me.
We could do it together.
RX

Excess!

2010-12-31T04:41:00.000-08:00

I've been doing a little experiment with my body (and mind) throughout December - not something I'd normally do, but this year I just decided to let go and eat and drink exactly what I like and also reduce my exercise. A bit like Supersize Me!! Lol! And if you haven't watched that film, you really should.

Anyway, I've had fun - lots of alcohol,lots of chocolate, mince pies,refined carbs, you name it, I've eaten it. Now thirty one days on, I feel ..................terrible! Not only have I gained over half a stone in weight, I have spots on my face, a rash on my chest and arms, and I feel sloth-like and have a limited choice of clothing that looks good on me. Now I know how it feels to be uncomfortable in my own skin and I can't bear it any longer. I usually like to show my body off - today I'm wearing a baggy jumper that doesn't touch the 'bulges'. Yuk!

So, New Year, New Start as the saying goes and I'll be back to my regimented self! I have been labelled Monica from Friends in the past and want to get back to that role as soon as possible.

How am I going to go about it?

Just like this :

Start dry skin brushing a couple of times a week to get rid of dead skin cells and rev up my circulation.

Use Epsom salts in the bath - helps to detox, and great for the skin.

Drink dandelion, nettle, aloe and any other Detox tea I can get my hands on.

Do the Forever Living Clean 9 Detox diet which involves lots of Aloe Vera Gel drinking, Ultra Lite Shakes (entirely natural no chemicals) and specific weight release supplements (all natural, no chemicals).

Follow that with eating six small meals a day, balanced between good fats, unrefined carbs, and protein - plenty of fruits and vegetables. Skipping meals only sends your body into starvation mode, so you store fat.

Cooking all my meals from scratch. Nothing processed and NO junk.

No alcohol - empty calories.

Eating protein with every meal to build lean muscle tissue. When you have more muscle you burn calories faster and look firmer all over.

Walk and use stairs whenever and wherever I can.

Make time to do one hour of exercise each day :
Alternate days - interval training
Alternate days - resistance training
Plus flexibility and energy boosting exercises.

I'll also be wearing my MBTS or Sketchers for walking to burn more calories and tone my legs.

But more importantly, I have set myself the goal of releasing my 'excess' weight by the end of January and have this firmly in my mindset. That is what is going to get me there. I've also set goals for other areas of my life; have written them down and backed them up with a picture board. All helps to make it real.

How about you join me? Those of you who have piled on a few pounds over Christmas - set your goals and go for them. If you need assistance get in touch,I'd be happy to help.

Have a very, very Happy New Year - I'll be having a glass or two of pink fizz tonight, and savouring every mouthful!
RXX

Attitude Is Everything!

2010-11-21T15:53:00.000-08:00

One of my dear friends has just recently made a life changing decision to 'up his game'.He had a big chat with himself and has changed his attitude overnight! Amazing and admirable.

I truly believe that if you change your attitude you can change your life. When we're children we all have amazing dreams for the future and they're encouraged! My eldest son wants to be a wildlife photographer and fly around the world taking photos out of helicopters.Fantastic;I'm with him all the way!

As we get older,however, and ground down by daily life, it becomes increasingly difficult to hang on to these dreams.

If you've lost sight of yours, reading today's blog tips to help you give your attitude a positivity boost may help you to find them.

1. Think I CAN,I CAN

2. Count your blessings - have an attitude of gratitude

3. See possibilities, not limitations

4. Look for the good in others

5. Play an uplifting, positive movie in your mind

6. Release rejection from others - let it go through you quickly and move on

7. Don't hold on to negative energy . It serves no purpose and has no place inside of you

8. View problems as challenges to be overcome

9. Change your language . Your wording is accepted unconditionally by your subconscious mind and acted upon

10. Use positive affirmations and self talk as often as possible

11. Associate with positive, nourishing people who make you feel good, and lift you. People who are inspirational, motivated and have aspirations. Not the negative, toxic people who will drag you down

12.Consciously choose words that will point you in the direction of your goals

13. Speak positively about your: finances, career, relationships, and health; you will be rewarded

14. When someone asks you how you are, say Great! Fantastic!. Even if you're not

15. Make positive thinking a habit. Use tools to help you - read books, listen to Cd's, watch DVDS. A habit only takes 21 days to form

16.Choose your attitude at the beginning of each day. We all have the power of choice

17. Do some goal mapping - make a collage, put it up on the wall/carry it around with you; make them real

18. SMILE - always

19. Take care of your appearance - it DOES make a massive difference to how you'll feel

20. Stand tall, good posture really helps

THINK AND DREAM BIG! I AM.

For inspirational books and CDs I love the following authors :
Jim Rohn,
Jeff Keller
Louise Hay
Zig Ziglar
Big Al Schreiber
Paul Chek

I've just read Attitude Is Everything, by Jeff Keller,
Have a great day.
RX

Multi Tasking but Under Achieving..................

2010-10-29T09:36:00.000-07:00

I don't know about you but I feel as if I've been chasing my tail recently, and not really achieving much at all. At least not where I need to anyway!!

I feel like I'm juggling heaps of balls in the air, all at once, and am waking up at 4am worrying as to how they're all going to stay up!

Washing, ironing, looking after the kids, cooking, cleaning, business building, servicing existing clients and keeping them happy, taking and picking up dry cleaning, stroking my cats!(they're very demanding),buying, wrapping and delivering birthday presents, seeing my mother!, meeting up with friends, exercising,phone calls, face book!,enjoying long hot bubble baths,walking in the fresh air, and as for sex................!!

Aaaaargh!

Can't go on like this! Not and stay sane anyway, but how do we all survive - life is so, so busy and there's no let up. That is unless you work it into your schedule.

So I've has a big chat with myself and am making some major changes. This all came about when I was away at Lego land with my boys last weekend. The change of scene was great for clearing my head, and for just 'being in the now' instead of all the time trying to think ahead and not appreciating what I'm doing half the time.

My 'Me Time' has been pretty non existent of late and it makes me grumpy. And ask anyone who knows me, grumpy me is not good! My exercise regime has been sadly lacking (other than working out with clients) and I love the feel good endorphins I get from pushing my body so much that I'm missing it terribly.

So from now on I'm going to be anal and plan my weeks every Sunday night so that all the important things are blocked off time wise NOT to be moved.I've been advised to have a maximum of eight things a day on my 'To Do List' (I usually have several dotted about the house, some are pages long!)so that it looks less daunting and more importantly is very achievable. This is turn gives satisfaction - I love ticking them off!

So the plan is in place and I'm determined to keep it that way. Wish me luck.
RX

POSITIVITY

2010-08-18T05:33:00.000-07:00

OK so we all lose out lust for life sometimes and struggle to see what we have and not what we haven't so to days blog on how to get back your ZING and quickly!

I love the Amercian fitness magazine OXYGEN who include motivational statements on the inside back cover each month, complete with an inspiring image of some description. One that really struck me is this:

" No one is in control of your happiness but you; therefore you have the power to change anything about yourself or your life".

How very true is this! But how often do we blame outside forces for what happens to us? Isn't it a damn sight easier, and makes us feel better if we can lay the blame at anyone elses feet other than our own.

So, first up on getting back your positivity is to take control of YOUR life, its the only one you've got so needs to be grabbed with both hands and worked on, constantly!

No point beating yourself up though - accept what's happening whatever it is and move on from it. Regrets are futile, they serve no purpose, better to take it as a learning curve. And shouldn't learning curves be lots of fun?!?!

I love Louise Hay when I'm feeling anything less than positive - shes an American teacher who has firmly established herself as a leader in the self help book/DVD/CD market.
I play her Feeling Fine Affirmations in the car to remind myself that I am worthy, that its OK to love myself just the way I am, that prosperity will come my way if I open my mind and heart and change the way my sub conscious mind thinks. This can take time but can really change the path of your life.

Playing loud funky music changes my mind set too and singing and dancing to it. My children love it when we all do this together and again it can really change the way you're viewing your life right now, and how accessible and simple is music!

Friends are worth their weight in gold to give you a boost in the right direction too - pick them carefully, you know which ones will help! I have a friend who's big into NLP, so he's fab to help change the deep rooted neural pathways we tend to use over and over and are not necessarily for our highest good.

I have a friend who's a corporate life coach, and she gets me to think outside of the box and break things down into manageable chunks; simple but effective.

I have another friend who like me is a CHEK holistic lifestyle coach - we're so on the same wave length its scary, and we can work together to help each other. Then I have other friends who are just great to chill out with.

Smells have the capacity to lift us too - I love the smells of coconut,cinnamon, vanilla, ginger, and marjoram, and also have a sage burning stick which I find cleanses my home so that I can think clearly.

Up there at the top for boosting positivity has to be exercise; choose the type to suit. You may like to run to clear your head, or lift heavy weights to sweat it out, or need the relaxation and calm of yoga or Pilate's. You can guarantee to feel better by the end of it, and done regularly the effects are cumulative.

Food and drink have an effect on moods too. Fill yourself full of processed junk and you're unlikely to feel at your best. Clean, healthy foods can have the opposite effect in energising us and lifting moods. Alcohol can make you go either way! One or two drinks can be pleasant relaxers, but over do it and black depression can set in! Be careful with this one!

Another OXYGEN positive affirmation is this " Believe in YOURSELF and ALL that you are". And remember you are SO worth it, whatever happening!

In Health and Happiness
RX

CLEANSING A TOXIC TUMMY

2010-08-17T04:39:00.000-07:00

This blog follows right on from the last TOXIC TUMMY one, which suggests we all need to have a greater awareness of the correlation between what we put in our mouths and the state of our overall health.

How many people suffer regularly from constipation, diarrhoea,excessive burping, excessive wind, bloating, indigestion,and general discomfort in the abdominal area? Irritable Bowel Syndrome (which kind of covers all of these symptoms) is one of the biggest reasons, in this country, for visiting the GP.

Consequently the over the counter medicine market for IBS relieving products is worth billions of pounds, and often are very ineffective and introduce unnecessary chemicals into an already congested system.

I was introduced to an amazing natural product earlier this year, by my acupuncturist - who recommends it for skin problems, and a friend who has a Forever Living Products business - she recommended drinking gel to soothe the gut (and most other areas of the body).

I have since become an avid user of Forevers range of ALOE VERA products, so much so that I now have my own business with them. The drinking gels have had a great impression on me and several members of my family.

Aloe Vera has been used as a medicine for centuries for both animals and humans. It has amazing health giving properties and can be used as a tonic to stay healthy as well as for specific issues.

It contains all eight of the essential amino acids we need, a multitude of vitamins and minerals and polysaccharides that play a big part in restoring and boosting the immune system (70% of which is found in the gut).

This amazing plant, of which the gel from the inner leaf is used to produce a wide range of products from face creams, to deodorants (without aluminium salts -google this, its a BIG deal) is :

- anti inflammatory
- anti- viral
- anti- fungal
- anti bacterial
- helps to soothe the digestive system from the mouth right to the rectum
- effectively helps to detoxify the gut
- acts at a cellular level to help heal and generate healthy tissue

So the drinking gel not only can help the wide and varied symptoms of IBS but can assist in helping ulcerative colitis and crohns disease amongst other diseases of the gut.

Taken daily (I take 30mls x 3times daily because this amount works for me) it helps to maintain good overall health and well being, and is a great tonic for energy.I know someone who adds it to water as an energy drink when cycling!

So if you do suffer from a toxic overloaded body you could benefit greatly from introducing aloe vera drinking gel into your diet - no chemicals, organically grown, no nasty additives, pesticides, herbicides etc. for your liver to have to detox, just a good, clean nutritious food.

For more details on how aloe vera can help you and your family - contact me through Balanced on face book for more info.
Look forward to being able to help you move towards greater health.

In health and happiness,
RX

TOXIC TUMMY

2010-08-10T11:54:00.000-07:00

How can we, as a nation, expect to be dis-ease and stress free, when most of us don't seem to be aware that there is a MASSIVE correlation between what we put into our mouths on a daily basis (and so absorb) and the state of our health??

Gillian Mckeith, who I think (despite what people say about her) has done a lot of good for health awareness, promoted the saying You Are What You Eat - and an even better saying is You Are What You Absorb. Every morsel that passes your lips has to go all the way through the digestive system for the body to use for energy, and to keep us ticking over. Is it any wonder that so many of us spend a lot of time in a lacklustre state because our bodies are desperately trying to extract some nutrients from foods that don't contain any, and never have.

Many of the processed foods on the supermarket shelves are "anti-nutrients" and it takes more energy for the body to digest it than it gets out of the food itself in a lot of cases. These foods may include breakfast cereals (some of which contain several spoonfuls of sugar for every bowl eaten- see earlier blog on the subject),processed chocolate and confectionery, refined carbohydrate products such as white bread, white rice, white pasta, pizza, chicken nuggets, cheap processed meats, alcohol, sausage rolls, pork pies, crisps, sweetened and salted nuts, ready meals,chips etc. etc..............

One of the reasons that these foods are so poor in nutrition is that they are refined to the extent that they lack a decent amount of fibre, and we need fibre/roughage to keep a healthy digestive system. Fibre helps the peristalsis action (like waves) of the gut to keep foods moving through our systems and keep us regular! Refined foods contain little roughage and so can get 'stuck' to the colon walls where they accumulate over time. The longer this goes on and the more C.R.A.P foods that are ingested mean trouble as they are effectively toxins sitting inside us. This build up can also prevent any goodness eaten from being properly absorbed and utilised.

Toxins are then absorbed back into the bloodstream where they have the potential to create havoc in the form of minor to major health issues. Refined foods are a large cause of problems such as IBS (irritable bowel syndrome) which affect millions of people in the UK and is one of the biggest reasons we visit our GPs. In most cases it can be controlled by a change of diet.

So, what we really need is a diet rich in vegetables (particularly green ones) and fruits and good quality meat and fish,nuts and seeds,oils and some complex carbohydrates that still contain roughage - and plenty of water to keep us hydrated and to help move things along! Stagnation of any kind in the gut is a bad thing - and often the cause of sleepiness, headaches, unexplained bouts of illness, lethargy and many,many more health problems.

Over 70% of our immune system is housed in our gut, so if we clog it up with C.R.A.P foods is it any wonder we get sick?!

Do yours a big favour and make 80% of what you consume really great, fresh nutritious foods. You'll reap the rewards for years to come. Who really wants to add to the drain on the NHS? I for one want to have health and vitality to enjoy my life to the full.

In Health and Happiness,

RX

What Are We Breathing In?

2010-07-20T13:12:00.000-07:00

Who out there is going to own up to having a cleaning cupboard full of a whole host of products, all claiming to do the best job of cleaning a specific area of your house?! Well, you could be damaging your health with these. The Daily Express carried an article today, on a link between household cleaners and breast cancer, including air fresheners and insect repellent.

Not really a big surprise given that the majority (unless stated otherwise) contain man made chemicals which when you're cleaning you're breathing in, and probably getting on your skin, which is porous. It's claimed that the inside of our houses are even more toxic than the air we're breathing outside, which is just a little worrying!

Sherry Rogers an American MD wrote a book which I've blogged about before on several occasions entitled DETOXIFY OR DIE, in which she demonstrates how important it is that we understand the role that toxins, both from the outside world and produced inside our bodies, have on the origin of complex illnesses.

When we ingest toxins in any way shape or form our bodies see them as enemies, and don't know what to do with them. We waste very valuable nutrients attempting to 'disarm' them, and even then they can end up being dumped inside the body usually in our soft tissue - think breasts/testicles amongst others. Long term 'dumping' becomes cumulative and surprise, surprise we get dis-ease within us, and our systems start to break down.

Detoxify Or Die is a scary read and so not for the faint hearted, alot of people prefer to remain ignorant and deal with the consequences as and when they arise!

I for one would rather not be accumulating toxins within me if at all avoidable which is one of the reasons why I use natural cleaning products. How easy is it to make this change? and if it's not for you how do you feel about your children breathing in obnoxious chemicals designed to make your home look and smell nice?

There are many,many ways to avoid chemical cleaners not least of which by using totally natural cleaning ingredients such as lemon juice and baking powder, both of which can give the same effect as Mr Sheen/Mr Muscle etc. etc. without the nasties!

My cleaning cupboard consists of one main cleaning product - Forever Living Products MPD (Multi Purpose Detergent). I use it to wash my dishes, I use it to wash my clothes, I use it to shine my taps, I use it to wash my wooden floors, I use it to wipe down the table and work tops, I use it to get stains out of the carpet, I use it in my bathroom to clean the shower, I use it in my bathroom to clean my tiles, I use it to clean inside my car ..............am I boring you yet???!!!

Basically it does everything;I don't need a window cleaner, a tile shiner, washing powder, washing up liquid, shower-spray, a wooden floor foamwash etc.etc.

So not only does it save me money (one bottle lasts approx a month), it saves me cupboard space - but the biggest deal here is that's it's TOTALLY NATURAL, NO CHEMICALS, NO TOXINS TO BREATHE IN FOR ME, OR MY KIDS, OR MY PETS.

I also use tea tree oil as a cleaner because it smells amazingly fresh! Again no chemicals.

Do yourself, your kids, and your pets a MASSIVE FAVOUR - ditch ALL your chemical cleaners and make the change to use natural products only.

I can order MPD for you from Forever Living Products, and let you sample other products in their range (natural -household, beauty and nutritional). Make the change for the better today; what do you have to lose?

MPD can also be used on your pets; its ideal for cleaning horses stables and washing the animals down themselves for example.

Hope you enjoyed the read, and it's opened your eyes a little. Have a think about who is gaining from the hundreds of cleaning products lining the supermarket shelves?!

RX

Mood and Muscle Reviving Massage

2010-06-07T05:31:00.000-07:00

I've upped my cycling big time over the last few weeks to prepare my body for the harsh hills involved in the Coast2coast charity ride I'm taking part in at the end of July.On Sunday after several hours in the saddle and a frantic half hour swim my muscles felt well fatigued and in desperate need of a massage.

So today's blog is about the benefits of massage therapy and why we should all pamper ourselves in this way as often as necessary!

Why is massage beneficial?

Apart from the 'feel good' factor massage therapy produces, which for me is everything - there are many, many reasons why massage is beneficial for health.

Benefits of massage :

It relaxes!

It enhances immunity by stimulating lymph flow (the body's natural defense system).

It helps stretch weak,tight or atrophied muscles.

It helps prepare for and recover from strenuous workouts.

It releases feel good endorphins - amino acids that work as the body's natural painkillers.

It improves the condition of the body's largest organ - the skin, especially if coconut oil is used.

It lessens depression/stress/anxiety.

It pumps oxygen and nutrients into tissues and vital organs improving circulation.

It can help reduce blood pressure.

It reduces spasms and cramping in muscles.

It relaxes and softens tired, injured and overused muscles.

It relieves migraine pain.

It alleviates low back pain and improves range of motion.

And more....................

So all in all massage therapy can be a very powerful ally in your health care regime.

The power of touch should never be underestimated.

Balanced, IE ME!, offers Swedish, and sports massage in the comfort of your own home.

I also have two friends, Dan and Ian, who have healing hands, and their massage is the most divine experience. They're worth their weight in gold!Dan is the gym manager and masseur at the Titanic Spa in Huddersfield, and Ian Mulrooney offers remedial massage through Smartwaytofitness.

Go for it! If you've never experienced massage I can't recommend it highly enough.
RX

RISKS - Feel The Fear And Do It Anyway

2010-05-17T09:15:00.000-07:00

To Laugh is to risk appearing foolish.
To weep is to risk appearing sentimental.
To reach out for another is to risk involvement.
To expose feeling is to risk exposing your true self.
To hope is to risk despair.
To try is to risk failure.
To live is to risk dying,

But risks must be taken,
Because the greatest hazard in life is to risk nothing.
The person who risks nothing,
does nothing, has nothing and is nothing.
He may avoid suffering and sorrow,
But he simply cannot learn, feel,change,grow,love and live.
Chained by his opinions,he is a slave,he has forfeited freedom.
Only a person who risks is FREE.

MANUKA HONEY

2010-05-12T10:02:00.000-07:00

I've had a sore throat for the last week or so on and off (very unusual for me but have been pushing it out on my bike and think my immune system needs a boost) and one of the most soothing things I've found is Manuka Honey, straight from the spoon, or dissolved in a cup of hot water with a slice of lemon.

Manuka honey is an amazing substance and worthy of its own blog post!
It comes from New Zealand, from the Manuka bush which is covered in flowers for four weeks of every year. During these four weeks bees are extremely busy gathering the honey from the Manuka Flower - this bush produces a strongly flavoured honey (very different from traditional honey we eat in this country), rich in texture and very very tasty!

It has amazing properties, the main one being antibacterial, hence it helping my sore throat. And the measure of how high the antibacterial qualities are lies in the UMF level. My recommendation is to go no less that UMF20 which indicates a high antibacterial compound.

Manuka honey is not just good for sore throats and a tasty food for spreading on toast etc. Its antibacterail qualities are said to support the bodys defense system in the gut (70% of the immune system is held here) , and also encourages the growth of good pro-biotic gut bacteria. Great for keeping away winter chills and ills, and has even been provedn to be good for healing wounds, and promoting healthy skin.

It also is said to have antifungal properties, so all in all is a worthy addition to any medicine cabinet; and its 100% totally natural unlike most of the packets and bottles found in medciine cabinets!!

A quick blog today but hopefully of interest!
RX

Pesticides

2010-05-05T05:02:00.000-07:00

OK so here's a contentious issue - should we be worried about the pesticides on/in our foods? Do they harm us or they perfectly harmless and a valuable addition to modern farming?

Well, I've had a look into the subject and am sincerely of the opinion that we should avoid them where at all possible.If you have the time or the inclination a great book to read (especially for you Lucy) is Detoxify Or Die, By Sherry Rogers who is an American MD.

Not to go into too much detail here and now, but, some scientists are of the view that small doses of pesticides and other chemicals can cause lasting damage to human health. Sherry Rogers goes on to say in her book that because the body doesn't know what to do with these 'foreign substances' they are held in the soft tissue, and that's where they start to accumulate and do damage(particularly in the breat and prostate area).

Damage can occur especially during foetal development and early childhood, so these are specific times to really watch what you're eating and what you are feeding your little cherubs (if you have any choice over what they'll put in their mouths!).

Scientists have enough knowledge on the subject now to know about the long term consequences of ingesting these powerful chemicals to advise that we minimize our consumption of pesticides.

But how do we do that?

The government advises we eat five portions of fruit and vegetables a day, and really this is the minimum amount; far better to double it!

However, if we're not careful the very foods we eat thinking they're good for us are the ones that contain the greatest amounts of pesticides! Dilemma! So below is a table taken from www.foodnews.org that lists the Dirty Dozen - IE those containing the highest levels of nasties, so aim to buy organic, and the Clean 15, those that are lowest in pesticides and can be bought and eaten non organic.

DIRTY DOZEN :
Celery
peaches
Strawberries
Apples
Blueberries
Nectarines
Bell Peppers
Spinach
Kale
Cherries
Potatoes
Grapes

CLEAN 15 :
Onions
Avocado
Sweet corn
Pineapple
Mango
Sweet Peas
Asparagus
Kiwi
Cabbage
Eggplant/aubergine
Cantaloupe melon
Watermelon
Grapefruit
Sweet potato
Honeydew melon

Research by the Environmental Working Group has found that people who eat five fruit and veg a day from the Dirty Dozen list consume an average of 10 pesticides a day. Those who eat from the 15 least contaminated conventionally grown fruits and vegetables ingest fewer than 2 pesticides daily.

By the way, rinsing food does help to reduce pesticides but doesn't eliminate them totally; peeling can help too but then valuable nutrients can be lost with the skin.

The best approach : eat a varied diet, rinse all produce and buy organic where possible particularly from the Dirty Dozen list.

Hope that was useful. Bit tricky to get organic blueberries and strawberries in Wetherby!?
RX

MOTIVATION

2010-05-01T09:24:00.000-07:00

I've been really struggling to find motivation for exercise (and most other things come to think of it) over the last couple of weeks; yes it happens to Personal Trainers too!! So todays blog is about how I got back my va va voom, big time.

I find that if I have something to aim FOR then I'm much more inclined to stick to a regular pattern of working out - it's specific rather than random. This can be applied to most anything in life too I think.

So, my aim is to achieve three challenges : I've signed up to do the Coast to Coast bike ride in July, from the glamourous Workington to Sunderland! (not quite Brighton to Paris).It's approximinately 160 miles over two days, with a nights camping in between. Its sponsored and I'm doing it for the RNLI.

The second one is a Swimathon over a twelve week period in September when I will swim the equivalent of the Channel; 22 miles. I'm doing it in the comfort of my local pool though!

The third one doesn't need massive amounts of training for but should be loads of fun. A friend and I ahve signed up to do the PINK Aerobics day in Hyde Park on October 3rd. Lots of aerobic classes back to back with some great instructors and funky music!This one is for breast cancer reserach.

I've prepared two written training schedules to keep me on track, and am only on week one, but so far so good! I always find writing things down make them more likely to happen.

As well as a training plan, a training log is a great tool to get used to filling in. You can record your food intake, how many miles you covered, how you felt that day during exercise and how it affected you afterwards, both moods and physically, any ahces and pains you felt and if you really want to add your weight (if this is relevant). It'll help keep you on track and excited about your goal, and can even head off injury.

Food intake is so useful as eating the right foods can affect most of the above; afterall we eat for energy, and physical and metnal repair, all of which are needed to reach ANY goal.

You can also record any ideas you come up with during exercise. I don't know about you but I have some real 'light bulb' moments when I'm whizzing through the countryside on my bike, and also when 'zoning out' whilst pounding up and down the pool. This all kind of reinforces how exercise can and does enrich peoples lives.

So todays top tip if you're lacking motivation it to focus on a goal. It doesnt have to be a major challenge, it can be as small or as big as YOU want it to be, but DO write it down and keep it in an obvious place. Tell people you're doing it too, then you can lean on them for encouragement when you feel like giving up!

Even better sign up to do challenges with friends, then you are way more likley to stick to your plan, and have the added advantage (if you want it) of some company, which can make exercise so much more fun!

Would love to hear about your goal setting, please add comments if you've recently planned something to boost your motivation.
RX

The evil sweet stuff..................

2010-04-12T12:29:00.000-07:00

...............Seventy Eight ways sugar can ruin your life.

I make no apologies for to days blog being really hard hitting. Sugar in all its forms is detrimental to our health. We all eat too much of it, whether we are aware of it or not. Its hidden in so many foods, from ketchup to white bread so if you're eating processed foods you're overdoing it on the sugar!

We don't NEED added sugar at all for energy or health, apart form natural sugars found in fruits, vegetables and grains but we are eating so much that each person is reckoned to consume roughly his or her own body weight in sugar each year , and 100 years ago we ate only about 10 pounds each year! (Source Erika Whites Beat Candida Cookbook).

So here goes the 78 ways sugar can ruin your life(by the way this was a recent post on the Metabolic Typing forum - thanks guys) :

1. Sugar can suppress the immune system.
2. Sugar can upset the body's mineral balance.
3. Sugar can cause hyperactivity,anxiety,and crankiness in children.
4. Sugar can cause drowsiness and decreased activity in children.
5. Sugar can adversely affect children's school results.
6. Sugar can produce a significant rise in triglycerides.
7. Sugar contributes to a weakened defense against bacterial infections.
8. Sugar can cause kidney damage.
9. Sugar can reduce helpful HDL cholesterol.
10.Sugar can promote an elevation of LDL cholesterol.
11.Sugar can lead to chromium deficiency.
12.Sugar can cause copper deficiency.
13.Sugar interferes with absorption of calcium and magnesium.
14.Sugar may lead to cancer of the breast,ovaries,prostate and rectum.
15.Sugar can cause colon cancer, with an increased risk in women.
16.Sugar can be a risk factor in gall bladder cancer.
17.Sugar can increase fasting levels of blood glucose.
18.Sugar can weaken eyesight.
19.Sugar raises the level of a neurotransmitter called serotonin, which can narrow blood vessels.
20.Sugar can cause hypoglycemia.
21.Sugar can produce an acidic stomach.
22.Sugar can raise adrenaline levels.
23.Sugar can increase the risk of coronary heart disease.
24.Sugar can speed the aging process, causing wrinkles and grey hair.
25.Sugar can lead to alcoholism (alcohol = sugar)
26.Sugar can promote teeth decay.
27.Sugar can contribute to weight gain and obesity.
28.High intakes of sugar increases the risk of Chrohns disease and ulcerative colitis.
29.Sugar can cause a raw and inflamed intestinal tract in persons with gastric or duodenal ulcers.
30.Sugar can cause arthritis.
31.Sugar can cause asthma.
32.Sugar can lead to the formation of gallstones.
33.Sugar can cause candidiasis (yeast infection) - and this can manifest itself in hundreds of different symptoms from sinusitis to brain fog.
34. Sugar can lead to formation of kidney stones.
35. Sugar can cause ischemic heart disease.
36.Sugar can cause appendicitis.
37.Sugar can exacerbate the symptoms of MS.
38. Sugar can indirectly cause haemorrhoid's.
39.Sugar can cause varicose veins.
40.Sugar can elevate glucose and insulin responses in oral contraception users.
41.Sugar can lead to periodontal disease.
42.Sugar contributes to osteoporosis.
43.Sugar contributes to saliva acidity.
44.Sugar can cause a decreased glucose intolerance.
45.Sugar can decrease growth hormone.
46.Sugar can cause a decrease in insulin sensitivity.
47.Sugar increases total cholesterol(think of cholesterol as the body's band aid/plaster, its covering something else up)
48.Sugar can increase systolic blood pressure.
49.Sugar change the structure of protein causing interfere with protein absorption.
50.Sugar causes food allergies.
51.Sugar contributes to diabetes.
52.Sugar can cause toxemia during pregnancy.
53.Sugar can contribute to eczema.
54.Sugar can cause CV disease.
55.Sugar can impair the structure of DNA.
56.Sugar can cause cataracts.
57.Sugar can cause emphysema.
58.Sugar can cause arteriosclerosis.
59.Sugar can cause free radical formation in the bloodstream.
60.Sugar lowers the enzymes ability to function.
61.Sugar can cause loss of tissue elasticity and function.
62.Sugar can cause liver cells to divide, increasing the size of the liver.
63.Sugar can increase the amount of fat in the liver.
64.Sugar can increase kidney size and produce pathological changes in the kidney.
65.Sugar can overstress the pancreas, causing damage.
66.Sugar can increase the body's overall fluid retention.
67.Sugar can cause constipation.
68.Sugar can cause nearsightedness.
69.Sugar can compromise the lining of the capillaries.
70.Sugar can cause hypertension.
71.Sugar can cause headaches, including migraines.
72.Sugar can cause an increase in delta,alpha and theta brain waves, which can alter the minds ability to think clearly - brain fog (see candida)
73.Sugar can cause depression (remember alcohol = sugar)
74.Sugar can increase insulin responses in those consuming high sugar diets compare to low sugar diets.
75.Sugar increases bacterial fermentation in the colon.
76.Sugar can cause hormonal imbalance.
77.Sugar can increase blood platelet adhesiveness, which increases risk of blood clots.
78.Sugar increases the risk of Alzheimer's disease.

There you go, what a horrendously scary list from one food, hey?. The trouble for most of us is that sugar tastes good, better than good, and its hugely addictive which is why its added to so many processed foods. It makes you want,desire,need more.It gives you a quick burst of energy, which in todays busy, busy lifestyles is a must isn't it?

The Metabolic Typing diet has alot of success with helping to wean people off sugar. It helped me, although I still have the occasional relapse (see previous blog on Easter eggs)I eat a fraction of what I used to years ago. I don't eat processed foods, other than dark chocolate, and most of what I eat is raw and contains minimal sugar. I've also cut my alcohol intake down as the body sees any form of alcohol as sugar.

Sugar has caused me to have many of the above list of health problems, and it is only in the last few years that I've traced them (with some help) ALL back to sugar.

I'd like to help you to get your sugar addiction under control rather than it controlling you. Contact me for a free consultation on how I can help you to clean up your diet.

RX

Chocolate Eggs

2010-04-10T14:00:00.000-07:00

My children were given alot, and I mean ALOT, of chocolate last week by well meaning friends and relatives to celebrate Easter. And of course being children they just want to eat it all at once and the 'pester power' starts to annoy pretty quickly I'm sure you'll agree!

Well, as we were on holiday, on a boat, and at times there was little to do we all (apart from Chris who was navigating the Norfolk broads) ate too much of this chocolate. It started off as my 80/20 rule but turned more into a 60/40 rule, and it wasn't even Green and Blacks!

I enjoyed it immensely for the first day, but on day two my tummy started 'talking' to me. It was communicating very strongly that it didn't like this alien invasion, and was reacting defensively against it. Won't go into too much detail as some of you may be squeamish but it wasn't pleasant. It serves me right, I know. It was totally self inflicted and I'm not complaining. It actually served as a rather useful experiment.

I love it when my body communicates with me because it means I'm in tune with it, and I can react before things get out of hand. It's taken me years to get to this position; I like it but it's still a steep learning curve.

Indigestion is just one of the ways your body communicates to let you know that all is not right inside. And if you take Rennie's, or some other over the counter indigestion tablet, all you're doing is masking the symptoms. They're still there and they are there for a reason. It's the cause you need to work on finding.

The digestive system is very important in detoxification of the body, if its not working you'll get symptoms such as acne, constant fatigue, indigestion, depression, body odour, bad breath, headaches, allergies, skin breakouts, hyperactivity.... the list is endless. It means the toxins inside you are being 'backed up' and have no where to go until your digestion can work efficiently again.

If we constantly eat junk, processed, food with no nutrients contained in it. Drink sugary fizzy drinks that cause tooth decay and blood sugar highs, or even worse diet drinks full of artificial sweeteners.If we don't exercise enough, don't get enough quality sleep and don't learn to let the stresses of life 'go' somehow, we are asking for very unhealthy insides.

To help keep your digestive system healthy you have to eat right - for your body. We are all different, and some of us suit foods that would not suit others. Metabolic Typing allows you to discover what type of body you have to work with, and how best you can do just that. No calorie controls or measuring, just working with a list of foods especially for you, and listening to your bodys reactions and making amends accordingly.

Obviously this list of foods is what I call 'clean' food. Food that has recently lived, whether it be fruit, vegetables, nuts, seeds, meat, fish, eggs, or whole grains, and good, clean, pure water too. Simple foods made up of one ingredient, not twenty and ten of which are unpronounceable (is that a word John?!). Foods that can pass through your body in the way they should, IE the body takes the nutrients out to utilise, and any waste is eliminated, swiftly.

If you're not eliminating swiftly, IE several times daily you are constipated; some of the foods you are eating are not working for you. Not rocket science, but you would not believe the millions of pounds spent on laxatives in this country. Again this is merely pushing the 'problem' under the carpet, allowing toxins to build up and show up in other ways; health problems. Whilst they may seem minor IE, body odour or recurring tiredness or headaches they should be addressed, and soon before they multiply.

The Metabolic Typing test takes an hour of your life to do. Its pain free, relatively inexpensive but I can guarantee it will change the way you view food, for the better, for life.

If you're happy to continue living with one, some, or many 'symptoms' of an unhealthy digestive system you probably haven't even go this far into this blog post!! If you are still reading its probably because you want to do something to enhance your well being in some way.

I hope so. You really ,really are what you eat, or even better you are what you digest.

Contact me through Balanced on Face book for more information on METABOLIC TYPING, or leave me a comment at the bottom of this blog, and I'll get back to you. Comments welcomed, whatever your view!
RX

Bouncing Breasts....

2010-03-13T09:06:00.000-08:00

..............ha bet that title got you reading didn't it?!

I went to Bath last weekend and during the half marathon on Sunday morning began a study on ladies breasts and how much they bounce whilst their owner is running.

Fascinating, as really the bounce should be minimal to ensure pain free exercise, but more importantly to discourage droop. Unfortunately, I saw a really high number of runners either not wearing a proper bra, not wearing a sports bra, or wearing an inadequate sports bra.

A little fact you may not be aware of: the breast ligaments are called Coopers Ligaments, and if they are continually stretched (IE by wearing inadequate support)they lose tone and it is impossible to regain it. Eventually, therefore, the breast tissue will start to sag. This is just as likely to happen if you are a B cup as it is if you are an F cup or bigger.

I went on a training course in London as part of my new role as a Sweaty Betty Wardrobe Consultant and was privileged to see and hear a really dynamic presentation by a lady from Shock Absorber (the sports bra market leaders).

She quoted an awful lot of figures to us, one of which was quite scary : seven out of ten women wear the wrong size bra. This can result in the breasts not receiving the support they need in the right places. Not only that, but it can look extremely unsightly when bits of boob are sticking out in strange places. I agree with the majority of the male species( and this is not meant to be at all sexist) that breasts are a fabulous part of a woman's anatomy - but in the wrong size bra this can quickly go out of the window!!!

She also told us, and this has been heavily researched, that an every day bra can reduce bounce up to 33 per cent and a sports bra can reduce bounce up to 74 per cent.
A sports bra therefore is a MUST for exercise unless its yoga or Pilates, and even then light support is needed. The more impact, the greater degree of support you need.

Shock Absorber have just launched the Run Bra, available from Sweaty Betty, and it holds the breasts very firmly in place. It's market leader and is truly fabulous, which is why its flying off the shelves as I write.

Sweaty Betty sell a range of sports bras - their own brand crop tops which come in many different colours and are good for impact up to a C cup,or on their own in the summer) and a range of Shock Absorber bras depending on the activity you participate in.

So, the moral of the story is :look after your important assets by getting kitted out with a fundamental piece of clothing ; a sports bra. This and a pair of good fitting trainers are all you really need to exercise in, but probably best to wear something else unless you're a complete exhibitionist ( I am at home, it saves getting clothes dirty!).

If you're guilty of not giving your breasts the support they need, but you'd like to start before it's too late and they start heading south, contact me on 0777 2613786 or through Balanced on face book or email me at c.goodwin114@btinternet.com for advice on the Sweaty Betty range. You will be amazed at how much better you feel in a good fitting, supportive bra. It'll make exercise feel so much more enjoyable too!
RX

WEIGHT RELEASE

2010-02-23T03:39:00.000-08:00

How many of you want to release some weight? I say release rather than lose because if you lose something you can always find it again!!

I'd say most all of my clients without fail (with one male exception) have at some stage , mostly ongoing, wanted to shed some pounds.

Today's blog looks at how you can do this - yes really! I've just watched a video by an Australian lady called Natalie,on the Four Steps To Success, and it appears to be one of the most simplest, effective ways of getting what you want/where you want to be. So, I want to share these steps with you. They don't just apply to releasing weight but to every aspect of your life where you'd like to achieve success.

Wow! I'm inspired and I've been on plenty of goal setting courses in my time.

STEP ONE
Be very clear about what you want!

Commit to paper what it is you want to achieve,lots of POSITIVE AFFIRMATIONS, and always write it in the present tense IE. I am a size x, I enjoy exercising every day, I love and respect my body, I use my body in the way it was designed, I eat a healthy, fulfilling diet, I can easily maintain my clothes size.

Carry copies of this list everywhere with you. Stick it up on the fridge, in the car, in the bathroom, in your bedroom. Everywhere.

STEP TWO
Make a vision board!

Spend some time using drawings,photographs, pictures from magazines, diagrams, to make up a vision board of your goals IE. healthy food, healthy looking people doing exercise, the outdoors, mountain bikes, athletes, water etc. This brings the whole thing to life, and often is more effective than the written word. Again make copies to put in various places around the house.

STEP THREE
TAKE ACTION!
Step out of your comfort zone - this is a necessity if you are to achieve success. You'll soon get used to it!
Examples:
Step up your exercise, book a health assessment, book a personal trainer, go swimming, clean out your food cupboards, join a gym, check out your local exercise classes and join, ask a friend to run/cycle with you, write a food diary each day so you are eating consciously,read health and fitness books and magazines, google tips on the Internet, ask friends who have already succeeded.

STEP FOUR
Be a manifesting magnet!

Before you go to bed write down five things you are grateful for in your life, make at least two of them something to do with releasing weight. These will sink into your subconscious mind during the night. In the morning review them.

Discuss with your partner or a close friend or colleague what your life WILL be like when you have achieved your goal weight. This will keep you vibrating at a high level, and so make you a manifesting magnet!

Sounds pretty straight forward doesn't it, so lets go. I'm busy doing it for my new business venture, and am really excited already.
if you'd like to take a look at some of Natalies videos, and they are well worth watching go to http://www.mindmovies.com.

Good luck and keep me posted.
As always if you need assistance with your food, diet and exercise plans contact me, and I'll be more than happy to assist.
Have a great day.
Rx

KitKats and bananas

2010-02-09T13:11:00.000-08:00

Apparently you will be relieved to hear that Gordon Brown has stopped eating KitKats! This is with a view to looking 'radiant' for the forthcoming General Election! The mind boggles!

He has in fact replaced them with nine bananas a day. My God! His stomach must be wondering what the hell happened. He's also apparently taken up jogging. Is this all admirable stuff or has the PM lost the plot?

Well stopping eating KitKats is a good thing, IF he was doing it to excess (processed, refined, full of sugar, and unhealthy fats leading to blood sugar spikes, cravings, weight gain, sugar dependency.......... ).

Eating nine bananas is not so good, as this (still) only counts as one portion of fruit a day (you have to be eating different fruit to get the numbers up), and as they are rather carbohydrate heavy and full of fibre they will most probably give him the most terrible stomach ache.

One banana a day is great as part of the five recommended portions of fruit and vegetables for the following reasons :

- they are full of potassium, which we are often lacking in due to the large amounts of sodium we consume (mainly through processed foods).

- they're high in iron to fight anaemia

- they contain fibre which helps keep the body regular

- they are a natural unprocessed food

-they contain vitamins and minerals, especially vitamin C

However, nine bananas - could anyone even contemplate eating this number? - is way too many! That's a heck of a lot of fibre for his digestive system to deal with. Likely to result in a very 'dodgy' tummy to say the least. Not sure I'd want to be sitting next to him for too long!

A better way to go would be to ask his staff to leave him a variety of fruit on his fruit bowl, a rainbow of colours/different types would count towards his five a day (some of these should be vegetables actually), and I'd say he'd be more likely to stick to this regime if he was eating a varied diet instead of a banana diet.

Fruit is best consumed with a small portion of protein to balance blood sugar, so maybe he could add nuts and seeds to his fruit snack. Fruit alone, depending on the type chosen can be converted quickly to sugar by the body, and lead to a spike in blood sugar and then a crash. This crash may leave him reaching for the Kitkats once again and he doesn't want to go there that's for sure!!

Think the moral of the story is BALANCE - we all need to eat a wide variety of foods in moderation. Apparently we tend to rely on a list as small as twelve foods as our staple diet. No wonder the body gets bored and doesn't react in the way we wish it would. Time to shake things up and provide a bit of creativity!

Come to me for some cookery sessions and take a look at the fabulously healthy and tasty food options we can create.

The fact that Gordon Brown has taken up jogging is good news, as long as he's building it up gradually - diet goes a long way to making us healthy but exercise as well,really gets things moving along.

I wish him luck, and hope that someone close to him soon recommends that the banana thing should cease. Wonder who came up with the idea in the first place?

RX

Buttocks!

2010-01-28T05:21:00.000-08:00

We are a nation of people who sit too much, whether it's in front of the TV, in our cars, behind our desks, in the pub etc. etc. and the bits of us that suffer the most when we do this for long periods are our gluteal muscles and our backs.

Our bottoms are part of the back ex tensor chain, as are our hamstrings, and so it follows that if we have weak butts our backs are more than likely going to be weak too.

How many people do you know who have bad backs? And how many sick days do we lose each year through back ache alone?

So how can we strengthen our glutes, and ultimately help our backs?

The best way to work your posterior is to move it! Surprise, surprise! With walking being up there as the number one movement for overall fitness for anyone, without risk of injury. Walking uphill will work it even harder. If we all hit the 10,000 steps it is recommended we do each day, our backsides and our backs would suffer less.

Fitflops/MBTs and Sketchers are all footwear that can help us whilst walking. They support the foot arch and have negative heel technology that helps posture, and so bottoms and backs - they also encourage glute activation. When you wear them for the first time you'll know about it the next day! They are also supposed to allow you to burn more calories!!

Superb exercises for the glute muscles are squats, and lots of them. Focus fully on the glutes as you come up to standing, and you'll feel it right where you're meant to.

One legged squats for the more advanced of you are even better, focusing more on glute activation than the traditional squat. I get first time clients to do this as part of the fitness assessment as it's a great indicator of glute strength. It's very unusual not to get some knee wobble!

The bridge exercise is also a good one, done lying on your back with bent knees, you lift your bottom in the air and squeeze. There are many variations, including pulsing and one legged bridges but focus your attention on your butt and you'll feel it.

The clam will assist particularly in the outer glute muscle. Lie on your side with knees bent and together. Open up the top leg as high as your knee will go without pulling hips out of line. You'll really feel this after a couple of sets if you're doing it correctly. (persevere if not it can take a while to get correct form on this one).

Power jumps on and off a step are fab butt strengtheners, and will get your heart going too. Use your arms for greater power and do several sets in one go, after warming up!

Start working your butt today and watch how quickly you can have lovely firm,pert cheeks! Try getting up from your desk for ten minutes every hour, and walking around, or do some body weight exercises that require no equipment and so can be done anywhere. Pedometers are cheap and will count your steps, giving you an idea of how many you're falling short and giving you a target to reach!

Go for it!
RX

SALT

2010-01-20T07:09:00.000-08:00

Too many of us are still consuming way too much salt and it can be detrimental to our health, causing high blood pressure and cardiovascular disease amongst other things. According to the Stroke Association, 150,000 people in the Uk suffer from a stroke - worth thinking about!

Our daily limit is advised at 6g - but many many people have no idea how much they are eating as it's hidden in many prepackaged foods from bread to biscuits (yes really).

Ways To Limit Your Salt Intake -

1. Buy fresh food.
Not only will you miss out on all those NON NUTRIENT nasty foods, but you'll gain on the antioxidants and vitamins and minerals contained in fresh, wholesome, unprocessed foods that do not contain added salt.

2. If you do buy 'processed' foods, always check the label. If the food in question contains more than 1.5g or .6g of sodium per 100g then its high in salt and should be avoided. Have a look next time you're shopping and you may well be horrified!

3. Pick a substitute.
If you do need to enhance the flavour of your food try natural sea salt or Himalayan salts which are unrefined and contain vital minerals for your body or use black pepper or herbs instead.

4. Break the habit
Many of us sprinkle salt on our food before we've even tasted it, and this is a habit more than likely learnt from our parents. Try leaving the salt in the cupboard rather than having it on the table. You may be pleasantly suprised to find your dinner tastes perfectly lovely without the white stuff!

Sea salt also makes a great addition to your bath, soak for 20 minutes in a warm bath with a tub of sea salt to aid the detox process, and ease muscles after a hard work out.

Hope this mini blog has been helpful.
RX

Boredom!

2010-01-20T02:07:00.000-08:00

Well here we are into the third week of January already! And how many of you are sticking to your New Years Resolutions of eating less, drinking less and exercising more??!! My guess is that the weather hasn't helped at all. Who wants to be up and about and really active when its minus something outside? Actually, having kids helped me during the snow. They loved it and it renewed my zest for making snowballs/snowmen/igloos and sledging. We had a ball and burnt off a few calories at the same time.

Today's blog is really about watching what you put into your mouth and being conscious of it at all times. It's so easy to have a few snacks here and there and eat bigger portions than you should, without really paying much attention to it, or realising that when you add it all together your calorie consumption has far outweighed the amount of movement you have performed in any one day!

And as one of my gurus, Craig Ballantyne, says "you can't out train a bad diet". So even if you are exercising whilst eating too much of the wrong stuff you will not achieve the results you're after.

So, to begin with how about keeping a food diary. I know I've blogged about this before but it's where I start with ALL clients and we always get some results just through them becoming 'conscious eaters'.

It's a very interesting exercise and makes great reading a the end of the week. I can guarantee you'll be amazed at some of the foods that have passed your lips that you don't even remember eating. And most of that food will be non nutrient food such as biscuits/alcohol/crisps/sweets/chocolate/puddings/popcorn/fizzy,sugary drinks.

It's so easy whilst sitting watching TV to eat these foods, almost out of boredom. You're sitting comfortably, engrossed in your favourite programme and there's a packet of biscuits next to you. Without realising I bet some of us could put away most of the packet. Same goes for a bottle of wine, or a bar of chocolate, and it's quite often out of sheer boredom. Same goes for smoking!

Is there an option in your house to do something else whilst watching television? Could you iron, could you exercise? there are many activities that could be done, but perhaps the best way to stop eating and drinking out of boredom is not to have those non nutrient foods within reach at all. Or even in your house.

It's not too late to start a New Years Resolution! How about changing the way you shop? Take your time in the supermarket looking at labels, buying lots of fresh fruit and vegetables, whole grains and lean meats and fish. A top tip is to shop just AFTER you've eaten. This will guarantee that you'll buy less junk food, and if it's not in your house then you can't eat it. Simple really.

So two things to try from today's blog - keeping a food diary and conscious shopping and eating. Exercise is next but really you can make a massive difference with the eating and drinking thing before embarking on an exercise regime. Try one thing at a time and you're more likely to make it a long term habit!

How about posting your food intake up on face book or somewhere public, it really focuses the mind if you know someone else will see it!

Lots of luck. Any advice needed contact me.
RX

NEW YEAR!

2009-12-31T06:32:00.000-08:00

I personally can't wait for 2010 to begin. 2009 hasn't been a particularly good year for me, but wow, have I learnt alot from it and in that way it's been so worth it. Looking forward though, this blogspot is a little light hearted with some great tips for New years resolutions, you have to make a few at least don't you? Come on, have some fun!

1. Listen to a favourite song EVERY day.
Music is capable of shifting moods, so pick a tune that you know will make you feel good for whatever reason. Why not make up a 'happy' play list on your Ipod, and the minute you start to feel anything but, blast it out wherever you are.

2. Eat good foods - that YOU like.
We all know (well you should do by now I've been banging on about it for long enough!Lol!) which foods are good for us, which are loaded with nutrients and which ones aren't but don't eat certain foods is you really don't like them. Eat foods that you really enjoy (80% healthy and 20% err... others) and you'll get more out of them. Life is too short to force foods down your throat that you don't like. Food should equal pleasure, and in turn equal energy.

3. Orgasm ..often!
Yes really, I'm serious. Orgasms release hormones which make you feel good (Guess you know this!) but not only that they can help regulate the systems in the body. A satisfying sex life can actually, apparently, add years to your life.

4. Maximise vitamins, minerals and particularly antioxidants which help fight cancer and keep the body running smoothly and illness free. Vitamin D is a particularly important one involved in mood boosting chemicals -most of it we get from the sun, so all year round we need to get outside to maximise this. If sunshine is lacking, and isn't it always in this country, then take a supplement.

5.Go out with your mates once a week.
I always make time for my girlfriends. Whatever mood I'm in before we meet I can guarantee we'll have such a giggle and I feel great for the rest of the day. It doesn't even have to involve alcohol!

6. Watch your favourite TV show.
Whilst I'm not an advocate of lounging infront of the TV all day, a little of what you fancy can do you the world of good, again lifting moods and generally relaxing you and cheering you up.

7.Make time for you - every day.
Having some 'me' time every day is essential, our lives are so busy now it's important to 'chillax' (don't you hate that word?!) and take a breather doing something that relaxes you- whether it's bathing,walking in the fresh air, talking to friends, painting, cooking - make some time.You will be rewarded.

8. Exercise.
This had to be in the top 10 didn't it? Working out in whatever form you enjoy releases feel good chemicals throughout the body which will benefit you enormously. If you're new to exercise try a brisk walk every day, even for ten minutes and gradually build it up. If you get bored easily mix it up - swim/row/skip/cycle/box/aerobics/weights, the options are endless. Your body will quickly feel better and look better, and this is another thing that'll
help you live longer with less illnesses and disease.

9. Eat breakfast.
You need to 'break the fast' after a nights sleep and get your metabolism going again, so eating a good healthy big breakfast is THE very best way to do it. Skipping breakfast will only make you want to eat whatevers handy later on in the morning, so plan it the night before and go for a protein and carb mix to keep blood sugars stable. Poached eggs on toast and porridge with coconut milk and berries and seeds are two great options. Have a drink 20 minutes before, try hot water and a slice of lemon to really get things shifting.

10. Have a day of rest!
It doesn't have to be Sunday but make sure that one day a week you rest to rejuvenate your body and mind.

Have a very happy New Years Eve and here's wishing you a healthy, fun filled,content, dis-ease and illness free 2010.
Lots of love.
RuthX

FESTIVITIES

2009-12-09T04:16:00.000-08:00

Now I really don't want to come across as a party pooper with today's blog - but.............Christmas and New Year are really not an excuse to gorge on whatever you like and become a couch potato for a couple of weeks. Believe me if you do you WILL regret it come January 2010. (I shouldn't put people off because I'm usually stacked out work wise in Jan with people panicking to lose all the weight they piled on at Christmas!!)

Today's blog is just aimed at passing on a few simple tips, which you may or may not wish to take on board, to help you avoid having a wobbly tummy and a whole pile of lethargy and guilt come January.

Here goes :

Party time - don't stand near the nibbles! It's far more difficult to stuff your face if you're nowhere near the food.If you do wish to nibble try unsalted nuts, olives or satsumas and steer well clear of all those deep fried party packs that all the supermarkets are selling dirt cheap at the moment. The reason they're cheap is that they contain very FEW nutrients , and will leave you wanting more and more.

Never go to a party hungry!

Most people are going to sink a whole load more alcohol than they would normally, I think that's a given but if you can have a glass of water (yes, you read that correctly!) for every glass of alcohol a) you'll feel better the day after and b) you won't pile on so many pounds. Remember that any/all alcohol sits around the tummy area, and stops your body burning calories from other foods.

Watch your portion sizes. Just because it's Christmas doesn't mean that your stomach requires more to fill it, it really doesn't. Try drinking a glass of water 20 minutes before a meal, it'll fill you up a bit so you won't eat as much.

Christmas dinner itself doesn't have to be unhealthy. Turkey is a great lean meat full of goodness, as are all those wonderful winter veggies that go with it, sprouts especially. Eat these two foods first and then see if you have room for stuffing, roast potatoes, sausages wrapped in bacon and Yorkshire puddings etc!!

Little tip when making roast potatoes - make them larger! They absorb less fat.

Get outside - go for brisk walks, and take the whole family. It'll stop arguments over TV programmes, the kids can let off steam, and you'll work off some calories; killing lots of birds with one stone.

And last but not least if you are going to pig out, and most of us probably will - do it for just two DAYS and not two WEEKS!

Eat and drink consciously, and pace yourself.

ENJOY, have a fabulous time and I hope Santa is good to you. Thanks for reading my blog, there'll be more in the new year.
RX

IT'S OK TO EAT MORE?

2009-11-18T07:08:00.001-08:00

And so the Scientific Advisory Committee On Nutrition is suggesting that the current UK recommendations for daily calorie intakes needs increasing?! Hey, hey, great news; license to eat more .Isn't that just what we all need to hear?

At the minute we're 'allowed' 2000 calories for women and 2500 calories for men and the increase is suggested as 16% - 2320 for women and 2900 for men.

At a time when we already have rapidly rising obesity levels in this country it really doesn't seem wise to me for so called Nutritional experts to suggest we eat more. Are they crazy?

Do they assume the general public will eat these extra calories in healthy nutritious energy-giving foods that will serve their bodies well - or is it more likely people will think ,ok, so I can eat another couple of biscuits, have an extra slice of pizza, or swig down another pint in the pub. My guess would be the latter! Sorry if I'm doing any of you a disservice.

And anyway, surely the whole calorie thing should be relative to your body size, weight, frame and activity levels. There is a major difference in calorie requirements for a five foot nine women with a petite frame weighing 9 stone and exercising 6 days a week, and a five foot four female couch potato with a large frame weighing fourteen stone! Not difficult to work out that their needs from food are VERY different.

And this really is how we should view food, in terms of our bodily needs and not randomly eating whatever we choose which encourages cravings,obesity, and other health problems.

It's all about conscious awareness. It's so easy to eat your way through a packet of biscuits whilst watching your favourite TV show without thinking. Or drinking ten pints in the pub with your mates, or overdoing it with a large takeaway pizza. Does your body really NEED all of this food or could you quite easily live without it.

I advise clients to keep a food diary, to write down EVERY single morsel that passes their lips - this is a great exercise in conscious awareness. It's really scary to read through at the end of the week. You can bet your life you'd forgotten about a lot of it, and its usually the bad stuff, as mentioned above!

Our diets, however many calories we consume and it's not something I've ever been into or ever advise clients to do, should be made up of what I call 'clean food' i.e. fruit, vegetables (these two are top of the list), eggs, fish, oils, and lean meats, and complex carbohydrates. And yes, you're allowed a little of 'what you fancy' but make this 20% of your total food and not more.

For anyone who IS interested in calorie counting here are some scary statistics! A pint of beer averages 200 calories,a small bar of Dairy Milk is 255 calories (God knows how many are in the giant bars!), Toffee Crisps are 220 calories, a snack sized Mars bar (which is just 32grams, so basically you could probably eat four) is 175 calories, and last but not least a slice of pizza is approx 300 calories - yes that's just one slice!! Scary - and not only that but you get a mouth full of saturated fat and/or sugars in most of these too. Oh our poor bodies!

My recommendation is to cut out the processed stuff in the main (which generally equates to the most calories anyway!) (80/20 rule) and take a look at your metabolic type. Metabolic Typing works based on questions on your dietary, physical and physiological traits and provides you with a food list to pick from, with no calorie counting, no portion control, and no traffic light systems. Simple to follow and effective in reducing cravings,assisting weight loss, improving digestion,raising energy levels and generally improving the way you feel.

Try it and judge for yourselves.And if you don't just EAT CLEAN. RX

How Much Is Too Much?

2009-11-09T08:59:00.000-08:00

Do we have any idea how much salt we're eating?

The food Standards Agency have finally cottoned on to the fact that the likelihood is we have no idea whatsoever. This is because so many of the foods we buy in boxes and packets now have salt added, even breakfast cereals and bread! Why?

Apparently a total of 75% of the salt we eat comes from our everyday foods, take that as processed, by the way. This is because the foods that contribute most salt to our diets are not necessarily the saltiest but the ones we eat most often - processed again. Half the time I think we'd be hard pushed to actually taste the salt in these foods - sweet breakfast cereals??

The recommended salt intake for the average adult is 6g a day. We are currently averaging 8.6g. In view of this the Food Standards Agency are currently running an ad campaign that you may already have heard (I've heard it lots on the radio), asking us to pay closer attention to the salt levels in our food.

To find out more about it you can log on to www.food.gov.uk, but here's a bit more general information that may be useful on salt and why we DO need some in our diets.

Salt comes in the form of sodium chloride, two elements that combine to create something unique and useful to our bodies. We need it for the following reasons:

- salt helps to balance blood sugar levels
- salt is a strong, natural antihistamine
- salt can help prevent muscle cramps (and we all know how painful they can be)
- salt is needed in order to make the structure of the bones firm
- salt helps to clear the lungs of sticky, yakky mucuousy type stuff
- salt is needed for the absorption of food particles through the intestines
- salt stops excess acidity in the body

Having cleared the fact that yes we do need salt in our diets there is a big difference in the types of salt we need. Most of the salt in commercially produced processed food is refined table salt.

Refined table salt often contains other 'things' to bulk it up such as anti caking agents (which potentially are aluminium based), dextrose (a sugar) , sodium silicoaluminate and sodium acetate - the latter two are thought to be associated with kidney disturbances, mineral malabsorption and water retention.

Eating too much refined table salt is surrounded by differing medical opinions but the general view is that it can lead to high blood pressure and increased chances of heart disease.

On the other hand natural, unprocessed sea salts can be beneficial to an already healthy diet - they contain many trace minerals necessary for nutrition and regulating our bodily systems.

So for a healthy salt intake ;

- check the labels of processed food particularly bread and breakfast cereals. You may be shocked at the levels of salt contained in them.Try adding up your consumption in a day.

- use unprocessed sea salt - the best kind is from New Zealand if you can get it.

- always taste foods before adding salt. You may find they really don't need any more adding.

- If you eat a generally, healthy diet full of organic fruits and vegetables and quality meat and fish, adding sea salt will enhance your diet by adding nutrition.

- Adding a pinch of sea salt to a bottle of water will help keep electrolyte and energy levels up , if you are already drinking enough water(don't do this if you already salt your food liberally and eat heaps of processed foods)

- reduce your intake of unnecessary salt by reducing your processed food consumption. This includes fast food outlets where salt is used in vast quantities.

Reducing the amount of processed foods in your diet will help in all areas, not just salt reduction - they contain way too much sugar, wrong types of fats and plenty of chemicals too.Why would you want excess amounts of all of those swimming around inside you?

Hope this was useful.
RX

A SMALL PIECE OF HEAVEN

2009-11-09T03:56:00.000-08:00

How dull would life be without chocolate? However healthy most people are, and I like to include myself here, a piece of chocolate or even a bar, every now and again can be just yummy.

And it can actually be good for us too! If you eat the right stuff - apparently some Swedish researchers have been looking into the effects of eating chocolate and heart disease and have discovered that chocolate eaters (2-3 times a week) are up to three times less likely to die of heart problems than those who avoid it. Isn't that the best news you've heard in a while??!!

The thing to remember before you all rush out and stock up on the sweet sugary stuff is that all chocolate is NOT created equal! Although the Swedish study did not actually distinguish between types of chocolate, most research indicates that it's only the dark kind that's good for your heart.

Dark chocolate, ideally go for the 70% cocoa solids or higher (90% is fabulous, an acquired taste that's worth acquiring!) still contains sugar, around 12g per large bar, but the cocoa packs a healthy punch that may counteract the detrimental effects of the sugar. How cool is that? The key ingredient in cocoa are flavonoids. These are natural antioxidant plant compounds which have been known for some time to have healthy heart effects.

Chocolate also contains fat but much of it is present in stearic triglycerides (dark still by the way, milk contains other fats which are not so good!) which is good HDL cholesterol. The fat also slows down the rate at which the sugar is released into the bloodstream so you won't get the blood sugar 'spike' which you WILL get from the other varieties of chocolate.

Dark chocolate eaten in small doses but regularly can help prevent diabetes too, as it improves insulin sensitivity - again please note this is only the DARK variety. Other types will have the opposite effect.

Dark chocolate bars are now largely available in most supermarkets and even small convenience stores mainly thanks to Green and Blacks (Bournville has been around for a while but its cocoa solid content is too low for it to be included as a 'healthy' treat). Also, Green and Blacks is organic so you can avoid unnecessary chemicals.

Seeds Of Change have a great range, some of which include berries and nuts and spices, and is also organic, and exceedingly tasty.

Raw chocolate is becoming more prevalent now ,too, and is well worth a sample. Available on the Internet, and in larger health food shops it's worth trying but beware that tastes vary enormously.

I've conducted a major study over the years (very pleasurable) and have recently come across a range that is made on my doorstep in Wetherby, and sold through the Good Life in the market place. It's called Sweet Revolution and comes in a range of flavours, but all made from 100% natural ingredients and with no high temperature heating so the nutrients reach us virtually untouched. Worth a try - for guilt free indulgence, and for the kids no sugar spike that sends them crazy for half an hour!

100% cocoa bars and blocks are available in Hotel Chocolat and also Waitrose, and work very well when grated onto berries with coconut milk with a bit of cinnamon for a sweet dessert. Also great for cooking with.

So there you have it, it really is OK to eat chocolate - great news to my ears. But please avoid those great big tins of Quality Streets and Celebrations they're selling as 'buy one get one free' for Christmas, in Salisbury's at the moment; they'll do you NO favours however nice they taste.

Choose 70% plus and enjoy!
RX

ZZZZZZZZZZZZZZZZZZZs

2009-11-03T03:05:00.000-08:00

How difficult can it be to lie down in a lovely, snuggly warm bed (if you're lucky, with someone you quite like next to you) in the dark and fall asleep, and stay that way for eight hours. Sounds like bliss doesn't it, and so it should be, and we wake up feeling totally refreshed and ready to take on the world.

Why is it then that so many of us cannot do this? Or we go to sleep quite readily only to wake up a couple of hours later and toss and turn for most of the rest of the night.

This is me at the moment. I've now joined the x million people in this country who have INSOMNIA. Aaaaaaaaaagh, it's horrid. I hate it; it makes me feel sluggish, lethargic, foggy, irritable, impatient and increases cravings for foods that are not healthy just to get me through the day.

INSOMNIA is big business; approx 16 million presciptions are written in the UK each year for sleeping pills. And no doubt several million other products are bought over the counter with a view to obtaining that blissful nights sleep.

I know whats causing my INSOMNIA; it's stress, which again is big business. We live in a busy, stressful, 24/7 world and seem to have lost our ability to relax, in the main. We have computers,texting, I phones, Blackberrys,TVs with hundreds of channels,late night shopping etc. etc. all of which encourage us to keep going and going despite being exhausted. We end up with a situation where our brains are tired but wired; unable to switch off.

I have a client who frequently wakes in the early hours, gets up and does a few hours work to 'catch up' and then sleeps again. Another clients husband wakes in the night and tosses and turns due to stresses at work. My father also suffers from insomnia, as does his wife, and he has been known to watch ships crossing the Atlantic on the Internet to pass some time!

Our body's need sleep; fact. It is productive; it is necessary for our survival. It gives our minds and body's a chance to recharge. It enhances performance, learning and memory and inproves creative ability to generate those 'aha' moments.

We should aim to be in bed by 10.30pm, and between then and 2am our physical repair takes place followed by mental repair between 2-6am. If we miss out on sleep at these times, we cannot get the repair cycles back even if we slept all day long. This is the way we are hard wired. These are part of our circadian rythmns - mess with these and our body's are in trouble.

Our circadian rhythmn is the internal clock that guides our daily cycle from sleep to wakefulness and back to sleep again. When this is interrupted ie. with things like shift work, it can throw everything out. Over time if we constantly abuse our wake/sleep cycles illness and disease can occur.

I just need to point out that alcohol and drugs can also cause insomnia - whilst you may collapse comatose in bed after a night out drinking, the quality of sleep you are getting is far from ideal, and you may find you wake a few hours later and not be able to get back off to sleep again leaving you feeling dreadful the following day.

So how can we help ourselves to achieve that enviable eight hours sleep a night. Well, sleeping pills are NOT the answer. Whilst they may work in the short term it is easy to become addicted and lose your natural rythmn. Generally they have side effects (read the small print) such as headaches, confusion, nightmares, memory problems, and nausea, and who only knows what the build up of chemicals is doing to your liver. They are also likley to leave you feeling 'fuzzy' during the day.

There are natural alternatives, such as Valerian tea, available at health food shops. I'm trying this at the moment. You drink it an hour before going to bed, and are advised not to drive or operate machinery, like with sleeping pills.Chamomile is also a relaxing, calming tea but can be an aquired taste.

Eating foods containing tryptophan can be helpful as it is a relaxant. These include chicken, turkey and milk. Warm milk is a good thing, but not hot choclate as choclate is a stimulant!

Try relaxing for 30-45 minutes prior to going to bed.A warm bath is a good idea, and lavender oil added is a great relaxant. A read of a calming book can help, as can some gentle exercise such as yoga or pilates (anything energetic is not advisable as it releases cortisol which will wake you up) or try asking your partner or a friend to give you a relaxing massage with some calming oils. My friends Ian and Dan are the best masseurs I know, and can guarantee me a great nights sleep - if only I could win the lottery and employ them full time!

Vitamin D supplements can help sleep, and help our organs stay healthy and decrease our cancer risks.

Hypnosis is another natural therapy that can help with relaxation and sleep.

To clear your head if you are suffering from stress, keeping a journal by your bed can be helpful. Before sleep, and also if you wake in the night, write down any negative thoughts you are having leaving your head free and empty to sleep.

Tonight I'm going for it, starting with some yoga. I have my journal at the ready, I have lavender oil for my bath, I have Valerian tea to drink in my bath - all I need now is a volunteer to come and massage me. Any takers?

If you have any tips on how to get a good night sleep please, please leave a comment.
RX

COOKING

2009-10-28T11:38:00.000-07:00

I'm totally in awe of my mother and her cookery skills. Don't get me wrong, I know my way around a kitchen (thanks to my mum and Mrs Grace, my officious Home Ec teacher at school), but she makes it all seem so effortless. Even if she's cooking Sunday lunch for a dozen people, with four of the most complicated, time consuming, desserts known to man (usually a minimum of four to choose from, hence my sweet tooth!).

I prefer dishes that are quick, easy, healthy and straight forward - yet still tasty - to prepare and my blog today is all about SELF PROMOTION. By that I mean ME, self promoting my latest service through BALANCED, and that's COOKERY SESSIONS.

I've always analysed clients food diaries and made recommendations to improve things, and make life easier where food is concerned, so have decided to take it further. I'm now offering to teach people to prepare good healthy meals for themselves, friends and family, in the comfort of their own home.

With today's busy stressful lifestyles most of us are looking for easy options in the food department, and this is where meals can seem really daunting and why we often fall back on those handy ready-meals, convenience foods and take-aways. The majority of food falling into these categories contain way too many chemicals and way too much salt, sugar and bad fats - leaving very little nutritional value for your body to convert to energy.

Eaten regularly these meals are what make us fat, lethargic and ultimately are more than likely to contribute big time to health problems such as arthritis,heart and cholesterol problems, diabetes etc.

Making good healthy,fresh, nutritious meals from scratch does not have to be stressful. Most of it is in the planning - making sure you have the ingredients where and when you need them, and not over complicating things.

I have a couple of clients on board already and last night had a two hour session with the client who requested this service a while ago - a big thank you to you!! He wanted to learn quick and easy breakfast, lunch and dinner options and over the past few months has now built up a repertoire of delicious meals he's able to prepare from scratch with little time and effort.

Amongst others we have made chickpea curry, roast chicken with garlic and lemon,tuna with black eyed bean salsa, stuffed peppers and salmon in a paper bag. Nothing freaky there hey?! Just good wholesome food incorporating all of the food groups and delivering top quality nutrition to the body.

Many of these meals have the added bonus of being able to be frozen. If done in portion size it means they defrost during the day whilst he's at work, and hey presto when he gets home there's a 'ready meal' to pop in the oven the minute he walks through the door.

If you've got children and want them to eat more healthily, this is a great way to get them involved. Why not try a cookery session for the whole family? and sit together and eat it afterwards.

You are what you eat. Really.

Contact me for more information or to book a session.
RX

OVEREATING

2009-10-13T04:43:00.000-07:00

OMG, I'm just back from a week in America. I feel very privileged to have taken part in the TRX course over in San Francisco with 17 other highly motivated individuals; awesome. I learnt loads, and am desperate to share it, so anyone who fancies having a go with a TRX (think mobile cable machine) give me a shout. I'm offering 30 minute taster sessions for free for the next couple of weeks.

Anyway, back to to days blog - overeating and portion control. I was under the impression that San Fransisco was full of beautiful, healthy people all taking huge amounts of care over their appearances and body's in general, with sensible eating and exercise etc. Unlike other areas of America! Not so!

I was a hugely taken aback to see clothes sizes in XXXL and the most ridiculously sized food portions in restaurants.

Not only do they give you a half plate size of sauteed potatoes with virtually EVERY meal (yes breakfast pancakes included) but they are visually affronted when you say you'd rather not have them on your plate! In one week I think I ate as much as I would do in a month in England. Partly because I was at someone elses mercy (I normally plan every meal in advance - anal I know) and partly because I was on a bit of a holiday, and thought "what the f***" like most of us do. "I'll deal with it when I get home"- well I'm home now and most definitely dealing with it.

Portion control is a big problem for many of us and once your tummy gets used to receiving large portions it then complains when you try to cut them so down! So how can we limit what we put in our mouths to control weight levels and out overall health in general?. Good time of the year to look at it because with Winter coming up there is a tendency to hide behind big jumpers and eat lots of comfort food to keep warm. Don't do it. When Spring comes (I know it's a long way off!) you WILL regret it.

TOP TIPS TO STOP OVEREATING :

1. When you make casseroles, bolognaises, soups etc. freeze them in individual portion sizes, so that's all there is.

2. Drink a large glass of water 20 minutes before a meal. It'll take the edge off your hunger and you'll feel satisfied more quickly with less food.

3. Eat a salad on its own before your main meal. Results as above.

4. Try eating 6 small meals a day rather than three big ones. It'll help keep your blood sugar stable and get your stomach used to receiving smaller amounts in one sitting.

5. Plan ahead so you're not caught out, and have to head to the nearest McDonald's/Ainsley's/Gr eggs. Don't lose control over what you put into your mouth.

6. Simple one - use a smaller plate!

7. If you are buying 'snack food' buy it in single serving packs such as nuts or seeds. You won't be tempted to eat more because there won't be more!

8. Resist buying bigger than necessary chocolate bars (if you have to eat chocolate). Is there really any need for a foot long twix????

9.Practice conscious eating - be aware of each mouthful you're putting into your body,and what will happen to it as it goes through your digestive system. Be aware of how you feel; does your stomach bloat, do you get constipation, diarrhoea, gas etc. All these are bad signs that your body is objecting to some of the foods you've eaten.

10. Keep a food diary or journal. record what you eat and drink and regularly review it. Add comments on how you felt straight after a meal, and then again two hours later. Did the food give you energy? Did it make you lethargic? These are useful clues as to how food is working for you. Food to our body's is like diesel to a car, give it the wrong stuff and it'll malfunction, big time.

Hope this has been useful.
Comments other than Lucy's gratefully appreciated.
RX

BOOST YOUR IMMUNE SYSTEM

2009-09-27T08:38:00.000-07:00

Lots of people around me seem to be coming down with nasty bugs at the moment, including my nine year old son. This week at least eight members of his class have had a twenty four hour sickness bug. Not nice but kids bounce back pretty quickly thank goodness.

Adults don't always bounce back so quickly and Autumn/Winter with a change in the temperature seems to bring more disease, so how can you boost your immune system to ensure you're not missing out on living your life because you're laid up sniffling or worse?

Here's an IMMUNE BOOSTING TOP 10 :

1.Up at the top is KICKING the SMOKING habit. I don't think I need to go into detail here, we all know that smoking kills - the build up of toxins in the body is enormous and puts a great strain on the immune system, and the liver. Set a date to quit, get rid of everything to do with smoking on that day, tell the world you're going to do it and ask for their support. Use some strong smells like peppermint,Vick, spices, coconut; apparently they help stop cravings. If you need to ,get some gum or nicotine patches, and whilst relapses are common if you're prepared for them they're easier to deal with.

2.LAUGH - children laugh all day at anything. Fab to listen to, and we adults should take a leaf out of their book because it's so good for us and most of us take life too seriously and get bogged down in unnecessary detail, I know I do! Laughing can decrease stress hormones and increase immune cells. Watch a sit com, film, meet friends, read a joke book, play with your kids;do whatever it takes to add some laughter to your life.

3.AVOID antibiotics. Yes, they have their place but frequent use causes a build up of chemical toxins that have to be broken down and detoxed by the liver. They have side effects too and alot of the time are taken unnecessarily. They should be taken for bacterial infections only - not viral. Don't take them for colds and flu even if they're prescribed. Don't use them as a preventative measure, and don't save or share them.

4. AVOID C.R.A.P foods (junk food), your body needs a good old fashioned 'hunter/gatherer' style diet ie. eating as close to nature as possible. Organic or locally sourced meats, fruit and vegetables, fish, pulses and unrefined carbohydrates and lots of filtered or mineral water (approx two and a half litres a day). Experts believe that nutritional deficiencies are probably the greatest cause of immune system weakness. Junk food has no nutritional value, it can even be called non nutrient food so places a strain on the body to detox and digest. Lose it where at all possible. Try the 80/20 rule, and apply it to alcohol as well.

5. Be TACTILE. Cuddles, hugs, kisses and affection in general are extremely good for us, and are to be encouraged for the amazing 'feel good' factor they produce, helping to lower stress levels and put things into perspective. Do random acts of kindness every day, see how good it makes you feel . Make communication in general part of your day whether its through face book, texting, phoning or direct face to face contact- be socially active. Isolation leads to negative feelings in alot of cases, and can blow things out of unnecessary proportion.

6. Be ACTIVE - exercise and movement in general is what our bodys are designed for. "Death is still, so keep moving" (Dr Berndston). Sedentary ways have a big impact on our health, especially posture, and your weight (and obesity is definitely not the way forward for health). Moderate exercise is the key - government recommendations are 5 x 30 mins a week. Not difficult to fit in to your routine, as it can be as simple as walking to work, or running up and down stairs. Functional movement is as good as any 'formal' exercise. Buy a pedometer and see exactly how close you're getting to the 10,000 steps we're all advised to do each day.

7.DEAL WITH DEPRESSION. We all have 'down' days, and doing some of the above tips will help conquer them - affection, exercise,laughing etc.It's when we can't shake off the blues that we need to take positive steps to overcome them. Clinical depression is damaging to the immune system, it weakens it, but even just having a bit of a down day can do the same.
Try positive thinking; if something goes wrong, isolate it. Don't lump all of your life together as one big negative. Box off the negatives and concentrate on the positives - think I can and I will. When Lauren(my seven year old) and I went climbing last weekend she said to me on the way there " mummy if you say to yourself that you can do something then you'll do it" and she climbed straight up the first wall like a little monkey. The mind is THE most powerful thing, use it to your advantage.

8. SLEEP - this is crucial in fighting off infection, and other illnesses. Night time is the time when the body repairs itself, both physically (10.30- 2am) and mentally (2am til 6am) so getting your eight hours a night in is very important. Chronic sleep deprivation has been linked to heart disease, gastro intestinal problems and other medical illnesses so hit that sack at a decent time.

9.LET GO OF STRESS - easier said than done; most people I know have some stress in their lives to a greater or lesser extent. It's how we deal with it that's the issue. Under constant stress our body's are bombarded with stress hormones and they can cause the immune systems ability to fight disease to decrease. Stress relieving solutions are a blog all on their own but in brief try to create balance in your life - meditation, yoga, relaxation, keeping a stress diary - writing things down gets it out of your head, dance, listen to music, meet friends. Basically off load in whatever way feels right.
A 'friend' once said to me that my life was like an episode of Dallas. That made me stop and take a good look at what I was doing, and he was right. Sometimes it's just time to take a chill pill............

10. Avoid toxic pollutants such as PCBS. Buy organic where at all possible, stay away from cigarette smoke, alcohol (OK within reason) and illicit drugs - all of these play a part in the build up of toxins in the body, helping to prevent your immune system from functioning optimally. Read food labels and avoid those containing unnecessary chemicals. Choose naturally derived household cleaners too, these products are now readily available in supermarkets.

So there you have it, all of the above are possible with some thought and time. Stay healthy this winter, and live your life to the full.
RX

You Can Heal Your Life

2009-09-19T14:02:00.000-07:00

I haven't blogged for ages, partly because my personal circumstances have changed big time, and my emotions are running pretty high just now. This has been a gradual build up over the past few years and to say I've been stressed is an understatement.

However, onwards and upwards, and to days blog looks at how it is possible to get your life back on track the way YOU want it, and not how everyone else thinks it should be. It takes guts to make change, to step out of the norm, not knowing whether the grass is going to be a brighter shade of green or some murky khaki colour. And once you've made a big change if it's not all you thought it would be often there is no going back.

The biggest thing I found to take on board is that WE are EACH responsible for our own experiences. Each time we make a choice we are doing what we think is right at that particular time, and beating ourselves up later is a futile exercise.

Negative thought processes are capable of ultimately leading to ill health. Harboured within the body with no way to be released means that they are stored, and where they are stored will differ depending on individual make up. Positive thinking goes a long way to producing positive outcomes. If we can really believe in something, there is a greater chance that it will happen and happen in the way we want it to.

Loiuse Hay, author of YOU CAN HEAL YOUR LIFE, believes that there is a strong correlation between diseases you may have had or are having now and a probable cause through certain thought processes.

For example ;
Health problem 1; sore throat.
Probable cause; holding in angry words. Feeling unable to express oneself.
New thought pattern ; I release all restrictions, and I am free to be me.

Health problem 2; heart problems.
Probable cause; long standing emotional problems.Lack of joy. Hardening of the heart. Belief in strain and stress.
New thought pattern; joy, joy, joy. I lovingly allow joy to flow through my mind and body and experience.

Reading this you may think this is all a little left of centre, but reading the book is well worthwhile should you be feeling vulnerable for whatever reason, and in need of some direction and guidance. Louise Hay is a very wise lady.

How many of us go over what has happened during the day as we lie in bed trying to sleep. Going over the events of the day, trying to rationalise them, beating ourselves up for things we said, things we did, things we may do in the future ,all can create negative thought patterns which can be hugely stressful.

When at my most stressed I really struggled to drop off to sleep and found that if I kept a notebook by my bed with a pen I could 'offload' all the confused thoughts swimming around in my head onto a sheet of paper helping to clear my mind so that I could relax enough to sleep. (It makes fascinating reading in the morning too, but you may need to hide it!).

We very rarely say to ourselves how well we have done, how loving we are in our relationships, how kind we have been to someone, how lovable we are, what great parents we make etc. etc.

What I'm trying to say is that the only thing we are ever dealing with is a thought, and a thought can be changed. Thoughts are one of THE most important things EVER. Thought processes can be dangerous if they are continously negative. Thoughts go on to produce feelings, and we buy in to those feelings. Change the thought and the feeling changes too.

For any one of us to heal our lives positive thinking is the way forward. I had a year of Emotional Freedom Technique with a qualified therapist. In a nutshell its all about releasing negative emotions and replacing them with positive ones. It works. I am now very excited about my future, and not petrified that I was about to make a dreadful mistake, as I was before.

The biggest negative emotions are guilt, criticism, fear and resentment and the thoughts and the feelings attached can cause more problems than anything else. Some of these thoughts come about because its easier sometimes to blame others than it is to take responsiblity for our own experiences. I beleive that what you give out you get back, in spades.

These four negatives can be responsible for ill health and disease. Long term resentment can 'eat away' at the body and make you ill. Guilt is a form of self punishment and often leads to pain. If we can forgive people for not being the way we want them to be it frees us up to release the emotions and move on.

Try this exercise, which goes along with EFT as a way to clear negativity, and to stop us beating ourselves up. Stand in front of a mirror, look directly into your eyes and tell yourself you love yourself just the way you are, and that you accept yourself just the way you are. Whenever you pass a mirror say it over and over until it becomes a habit and you truly believe it.

It's amazingly difficult to do this for most people, but worth perservering with. It can be quite an emotional experience, and if it is that's fine just go with the flow.

I've been on an emotional rollercoater for years and am still on it, although the ride is beginning to slow down alot. I still find myself sometimes overwhelmed with emotion so that I break down and cry. It's very therapeutic and so much more so if you have someone to hold you whilst it happens. I never underestimate the power of touch - human beings thrive on it from being babies; a cuddle can change my day so much for the better.

Life is a huge learning curve. A friend said to me yesterday that we are still learning. We learn every day, and won't stop until the day we die. So on this basis it is absolutely OK to make mistakes as we learn, to accept that this is part of living, and not to beat ourselves up over them. Let the negative thought pass through your head/body and replace a positive one. Every time.

This blog could go on for ever, there is so much to say on the subject but you may switch off very shortly so I'll wrap it up.

Tips to Heal Your Life :

- let out negative emotions by writing them down
- every time you have a negative thought, replace with a positive one
- get to bed on time, quality sleep reduces stress
- eat well. If you constantly put rubbish into your body in the form of poor food and drink it will have a negative impact. Really.
- repeat positive affirmations to yourself in front of a mirror every day, learn to believe you are a good person
- try EFT
- learn by your mistakes;move on
- be affectionate and in turn you will recieve affection
- cry if you need to, it can be very therapeutic
- accept cuddles/hugs
- take life one day at a time, its more manageable this way
- read Louise Hays book YOU CAN HEAL YOUR LIFE, because you are the only person who can; take responsibility for your experiences.

I hope this has been food for thought.
RX

CAFFEINE AND FAGS

2009-08-31T13:49:00.000-07:00

I went to a wedding reception on Saturday night; and a great time was had by all.

However, I woke up on sunday morning with foul smelling hair from the night before - cigarette smoke, yuk! Not had that for ages, since before they banned people smoking in bars and clubs (not that I frequented them all that much but..........).

It was probably my fault for going to stand outside with the smokers at the wedding (and there seemed to be alot), but that's where most of the interesting conversations were taking place.

It reminded me of a chat I'd had with some friends a while before about smoking, and drinking coffee. And how the two things go hand in hand for what seems like still too many people.

So, another blog on why it really, really is not a good idea for your body to be pumped full of nicotine and caffeine on a regular basis (yes alcohol and sugar are terrible too but that another days blog; before you start Lucy).

Someone had read an article that said that caffeine improves your memory. I've read up on this and apparently it does in fact stimulate regions of the brain that regulate mood, concentration, arousal and alertness. A good thing, temporarily?

Especially in my case; after three children I sometimes feel as if many of my brain cells have left my head permanently! But lets hang on a minute - this needs to be weighed up against the side effects of drinking too much coffee. Way too much can make you get the shakes (and I've witnessed this in an addicted friend). It can also cause anxiety and stress and mess about with your ability to concentrate.

Moderation is the key then?

What happens if we look at drinking coffee from a different angle? What if you're a regular exerciser, so to all intents and purposes looking after your body; but you also drink a shed load of coffee to get you through your day?

What's happening here is that you're possibly putting a bit of pressure and stress on your adrenal glands. Exercise is a cortisol producer in the short term (the stress hormone) AND so is coffee so you're getting a double whammy if you're doing both.

Rest after exercise reduces this and allows your muscles to recover and grow stronger etc. but if you're drinking coffee your body is likely to be in 'fight or flight' stress mode virtually all the time, which gives it a limited ability to rest and repair.

Long term adrenal fatigue can lead to all sorts of health problems like sleep disturbances, being tired but wired, depression, cravings - for caffeine!, poor immune system function and also weight gain.

This doesn't sound too good does it? And if you smoke as well as exercise and drink coffee. Well........read on.

We all know, or should do by now that smoking damages the lungs, and what do we need to exercise effectively and efficiently? A jolly good pair of lungs, amongst other things. Your cardiovascular system is damaged by smoking - fact. Smoking fills your body up with nasty toxins, reduces its ability to effectively transport oxygen in the blood and it stimulates the adrenals - just like coffee. Which is why we get a kick from it, and go back for more!

So if you're a smoker, if you like to drink lots of coffee and you also exercise, you're doing ONE really great thing. Pat yourself on the back, and then let's have a look at what you can do about the two things that you know need addressing if you want to be fit, and healthy, on the inside, long term.

Suggestions:

Keep a diary - write down when you have a fag, when you have a cup of coffee and if you are able to work out why you felt the need for either or both then write this down too. If you can work out what triggers your desires, great, it can be worked on from here.

Try to substitute a cup of coffee for a cup of something else, say a herbal tea. Peppermint is a stimulant, as is green tea (and green contains a small amount of caffeine too). Sometimes, if it's a drink for comfort or relaxation that you're after, this may work for you, you can still clutch a Starbucks takeaway cup, and pretend!

If you wake up gagging for a fag and a coffee to kick start you in the morning, distract yourself. Book to see a personal trainer like me. You'd hardly want to turn up for a fitness session smelling of smoke and coughing your guts up now would you?

This sounds crazy but humour me. Give your fag packet to someone else at work. That way you may think twice about having to go and ask for one, than if they were within easy reach on your desk.

Maybe you use smoking as a relaxant after a hard day at the office. Try to find another way of relaxing. How about a swim, a massage, meet a friend whose company you enjoy in a place where you know you can't smoke, Anything.

Meditation, or yoga are great 'mind over matter' tools which could be helpful with both coffee and smoking. And EFT, Emotional Freedom Technique, a type of counselling which helps to let go of the negative emotion attached to events/habits etc in our lives. Perhaps you started smoking when your relationship broke down, or you lost your job, and it's now become a crutch. I can't recommend EFT highly enough, and if anyone would like further details I can recommend a great lady who does it.

Hypnotherapy can be another great way to help you get off the stimulants. It's also sooooo relaxing. Contact me for a great guy who is able to help.

Patrick Holford, a leading nutritionist, has written a book on how to quit addictions - effectively called How To Quit Without Feeling S***. I think many many people are extremely worried about what will happen to them if they do quit their coffee/smoking habit. They know the 'come down'/detox is not going to be at all pleasant and this can put people off for years. Your body becomes dependent on substances that you fill it with very quickly and its not easy just to go cold turkey.

Patricks book aims to help by offering nutritonal and supplement recommendations to help 'take the place' of the substance you are trying to get away from. It's a thick book, and he's sold thousands of copies. Yes it is a big problem so please don't beat yourself up about it.

And that brings me on to my last point (hurray you might be saying). To quit smoking or drinking coffee YOU HAVE TO WANT TO WITH ALL YOUR HEART. When I ask clients , "on a scale of 1-10 how much do you want to give .......... up" and they say 5 out of 10, I know they are not ready. We go through goal setting, what will help, waht will hinder etc and for some it may take a health scare or shock to make them realise how serious a problem it is for them. For others, they may just wake up one day with the sheer determination, or have an earth shattering, light bulb moment that makes them ready.

Hope this has been food for thought............RX

IN SEASON

2009-08-23T12:15:00.000-07:00

I've been severely reprimanded this week on facebook for a comment I made about my lunch the other day. I had asparagus, and as my friend Pete pointed out in a rather barbed comment, it is currently out of season here. He suggested I think of the planet, and the airmiles from Peru to here, which is where it had come from.

Fair enough, wrists justly slapped. I didn't think. I love asparagus, bought it in a rush from the supermarket, cooked it , ate it, and it was, as usual, delicious. But, it had come a long way to get to me and that's far from a good thing!

Especially as there are plenty of vegetables, and fruits, that are in season here just now, and so are readily available without all the transporting overseas, packaging etc.

Peter grows his own vegetables, pretty much organically and currently has the following available on his doorstep :

runner beans
beetroot
potatoes
cabbages
turnips
parsnips

So, really I have no excuse eating asparagus when these veggies and more can be grown and bought here. Cucumber, brocolli, peppers, and tomatoes are also in season - so much to choose from.

Fruit is also in abundance just now. Our strawberries have unfortunately finished, but they are still available elsewhere in the country, along with other berries such as raspberries and blackberries. Also plums, peaches and cherries too.

So, from now on note to self : I will think consciously before I buy. I am good, mostly, but I'm only human and make the odd mistake; in future I'll make a conserted effort to buy local, in season fruit and veg.

These colourful foods are so full of goodness, in the form of vitamins, antioxidants, minerals, phytonutrients,fibre etc.- they are an essential part of our diet, and a tasty, joyful, versatile, mouthwatering experience. Buying locally and organic, and eating them fresh, ensures the maximum amount of goodness is maintained.

The recommendation is to eat five portions of fruit and vegetables a day, but ideally aim higher and make it mostly vegetables, preferably the dark green variety.
Juicing is a great way to get all five in. I like to start the day with organic carrot, green apple and ginger juice - adds a zing to breakfast.

So, Petes going to deliver some of his produce to me; can't wait. And a client gave me some of her garden lettuce for my lunch today, again organically grown, and it tasted so fresh. And lastly (short blog today)I've found a lovely shop/cafe in Harrogate called Fodder, who only sell produce grown/made in Yorkshire, including cheeses, fruit and veg, meats and even chocolate. A bit pricey but you get what you pay for, and it tastes delicious.

Promise I won't slip up again, Pete.
RX

OPTIMISM

2009-08-18T14:30:00.000-07:00

I've got alot, alot of stress in my life just now and have had for some time. I really believe if I wasn't in this line of work I'd have gone under by now. I work hard at positivity, goal setting, saying "I can" instead of "I can't" and looking after my body, mind and soul with regular doses of TLC. It works.

Have you ever noticed how really difficult it is to feel optimistic when you're tired and lacking in energy and how different foods can help balance things significantly. Ever wondered why you get that dreadful energy slump mid to late afternoon? Look back; could it be the low- in- nutrients lunch you ate a few hours before? And what do hangovers do to your optimism levels? I can't really remember what a hangover feels like but can remember struggling big time the day after one (my halo is clear for everyone to see!).

Food affects mood, and energy levels, definitely. Every morsel you put between your lips has a direct correlation to how you're going to feel later.My children are a good example of this; if they eat sweets they are on a high for twenty minutes, but then (and this is when it's time to take cover) they crash and burn and I have to pick up the pieces. Life is not good at this point. Their negativity increases, they are less productive, have less concentration skills and lower energy levels.

What happens here usually with an adult is that they'll reach for more of the stuff that's created this state in the first place and so these peaks and troughs continue.

Food affects mood, I repeat,for lots of scientific reasons which I won't bore you with but ultimately the aim of the game is to BALANCE BLOOD SUGAR LEVELS. Eating low Glycaemic Index foods helps with this; these are foods that release their energy slowly avoiding those peaks and troughs, and wholegrain carbohydrates are helpful here.

They allow for the absorption of tryptophan, which is a mood boosting amino acid found in foods such as turkey, beef,fish,eggs, milk and cheese, brown rice and nuts, and in turn to make the feel-good brian chemical seretonin.

So one of the ways to success is to cut out all refined carbohydrates ie. the white ones - white rice, white bread, white pasta etc.(very little nutritional value) in favour of the wholgrain,'brown' variety.

The top ten foods to help boost your happy hormones are :
sunflower seeds, dark chocolate (yes, there is a reason to live!), prawns and other seafood, oats, apricots,oily fish, brewers yeast, cottage cheese,turkey, and eggs. Give them a try see how you feel.

In summary, next time you're down in the dumps and your glass is always half empty, take a look at your diet. Revise it using the tips above and you're sure to feel better.

Oh and the odd glass of wine won't hurt either, just as long as it IS just the odd glass. Hangovers are pants in anyones book, aren't they?

And one last thing, to improve things even further EAT RIGHT FOR YOUR TYPE by following the METABOLIC TYPING DIET. See previous blogs for details, or contact me.

Today's tip : start a food diary and record everything that passes your lips, liquid or solid (and cigarettes). Take a look at the end of each day, and aim to improve the day after. After all tomorrow is another day!
RX

MIDDLE AGED SPREAD

2009-08-11T15:20:00.000-07:00

I've been on Radio Leeds again today. Thoroughly enjoyed the whole experience but feel the need to blog as a result. Bearing in mind that this station has a heavy bias towards middle aged females upwards, the majority of the questions put to me this time and the last were about carrying weight around the middle and how to get rid of it.

No suprises here really, just take a look around you when you're out and about! Check out all the muffin tops, the bursting bellies, the rotund shapes (and actually its not just middle aged ladies). Terrible scenes really; we are a nation of increasing waistlines.

Is it any suprise when there is so much junk food on offer? It's so accessible, it's readily available and very, very cheap. It saves people time, it tastes great (if you like that kind of thing...........think I'm in the minority here) so why shouldn't we eat it all the time?

Because..............in the main it has very few nutrients in it for our bodys to use to stay healthy and give us the required amounts of energy we need to exist in a happy,healthy state.

Processed foods, foods that have been tampered with, are basically non-nutrients. Our bodys don't recognise them as foods but as they are filled with salty and sugary flavourings it stimulates something in us to want more, and more. Basically until some good nutrition comes along. And some bodys are waiting a very long time for this to happen!

So if you are interested in finding some shape again (because it IS there somewhere), and being able to wear what you want, to feel better about yourself, to have more energy,and to be healthier in the long run, here are some top tips :

Cut out the CRAP foods (caffeine,refined,alcohol and processed)

Drink lots of pure water and herbal teas

Reduce the amount of refined wheat products you consume

Reduce the amount of processed dairy foods you consume

Reduce, drastically, the amount of processed sugary products you consume- *massively important*

Exercise for 30 minutes 5 times a week - include some resistance and some interval training in this. Stick to it, make it a habit.

Get some good quality sleep each night (repair sleep = 10.30pm until 2am, physical repair, 2 until 6am mental repair)

Keep a food diary. This will highlight those biscuits you forget you've eaten or the fourth glass of wine you drank. Just keeps it all real.

Don't do thousands of abdominal crunches - THEY WILL NOT GIVE you A SIX PACK or any definition you require! You need to lower your overall body fat to have a defined stomach. Simple as.

Ok so there's some stuff to be going on with. Hope it helps. And by the way if you're intimidated by gyms, don't go - you can do all you need to do from home.
Call me.
RX

PURE EVIL

2009-07-30T23:17:00.000-07:00

I'm not really sure where I'm going with this blog post today, but feel the need to cover the whole topic of the dreaded SUGAR substance again.

Boring, freaky, wierdy, antisocial, mad, crazy, are just a few of the adjectives that have been used to describe.......me, yes, me! And that's by my friends. All because I took sugar out of my diet. And when I say sugar, I also mean refined carbohydrates (pasta, bread, rice) and alcohol as the body converts them to a form of sugar to be digested.

It is by far the hardest thing I have ever attempted to do in my life, no exaggeration. Therefore, in some situations I have succumbed.Sometimes I have to admit it's because I don't want to be different (although in normal circumstances I do quite like this).

Chocolate bars, chips, glasses of wine,fresh bread and butter, tortilla chips and dips, champagne, mints after a meal, a latte with friends in Starbucks, popcorn and coke in the cinema - all of these foods are now the norm in our daily lives, and are, in the main, part of sociable eating. To take all of this out(and more) is, I'll admit, damn near impossible.

I keep being told that we only get one life and we should just enjoy it! My God, I wholeheartedly agree with this statement. I love my life, I love all the opportunites we get, all the choices we have etc. etc. but shouldn't we be able to do this without eating sugar? Does it really have such a hold on us?

I read an article in a magazine the other day in which a journalist had been challenged to give up sugar for one month. Thats all. She did it eventually but with lots of false starts, and then feelings of irritablility, lethargy, spaceyness, moodiness, major cravings and more. This sounds more like someone withdrawing from cocaine, or serious alcohol intake than just plain old sugar.

Sugar is found in almost ALL processed (or CRAP) foods. Try reading some labels next time you're in those dreaded middle aisles in the supermarket and you'll be amazed. Even in what could be considered the most savoury meal, sugar will be present.

Why is this necessary? because those nasty food giants have worked out that by adding the right combinations of sugar, salt and fat to foods they can create insatiable feelings (ie. we never feel satisfied) so we crave more. The Pringles advertisement strap line 'Once you pop you can't stop, is very, very accurate for those reasons.

So, what happens in your body when you eat these foods is that, because they are nutritionally lacking, and have just the right chemical combination, your body wants more. But its more than a want - its a need. It's an overwhelming urge for more. Try eating one chip from a whole plate of them. Once you've tasted one and it activates that 'need' within you ie through your taste buds, you literally can't stop without physically removing the plate from within your grasp.

David Kessler, an Amercian who worked with Bill CLinton to take on the tobacco manufacurers has just written a book - THE END OF OVEREATING, and it's about this very topic. How the food manufactuerers are making stuff thats impossible to stop eating. Its great for their profits, but terrible for our waistlines.

Apparently from an insatiable point of view these are the top foods to be avoided at all costs :
Pringles, French Fries, Starbucks Mocha Frappucionos, Snickers, Kettle chips, Chocolate chip cookies, Flapjacks (unless home made),biscuits (especially chocolate ones). I'd add anything alcoholic to this list!!

The thing is and now this is serious. Sugar causes health problems, in excess.Apart from it making us fat, it makes us bloated - this is because glucose is stored in water in the body (short term) as glycogen in the muscles and tissues, so when you take it out of your diet you literally deflate!

It can also lead to syndrome X which is a resistance to insulin that can increase the likelihood of developing type 2 diabetes, and I think everyone knows that this is one of the biggest diseases of our time, and is rapidly rising in numbers.

So, the big food giants should be shot, in short.They are ruining the nations health, to line their own pockets. Not quite that simple I guess, as we can all say NO, but as I've just outlined it IS NOT THAT EASY. If it were we wouldn't need millions of diet books, self help books,low fat and low sugar processed foods (by the way avoid these, they're just as bad) and everything else that makes up the whole 'diet industry' - also doing well out of us thankyou very much!

This blog rambles abit today. I'm not apologising. It's my blog and I can ramble if I like!! I hope you've got something out of it, and it makes you think a little. If I could challenge you to attempt to take sugar out of your diet for one week and see what happens that would be just great. Please give me feed back. Don't resort to smoking to fill the gap however, as someone I know did. Couterproductive, big time!

Right, now back to my life; how to avoid all the available alcohol in our holiday home (particularly Pink Camel Valley Champagne), and the nibbles that will be out to go with it tonight.........aaaaaaaargh!
RX

DON'T LOSE IT

2009-07-27T23:09:00.000-07:00

I'm about to go away for a couple of weeks on holiday with my family and the last thing I need (a, because it's my job and b, because I've worked hard at it) is to lose any of my fitness/muscle tone.

It's very easy when we go away from our normal existence to indulge and think "Oh what the hell"; but holidays are short lived and however enjoyable ,most of us will return a few weeks later, look in the mirror and wish we hadn't been couch or pool potatoes for the whole time.

Today's blog details a time saver workout that ANYONE can do ANYWHERE. It won't take up hours out of your family time, or deprive you of relaxing in the sunshine, and if you do it in the morning it's out of the way, and that box can be ticked.

I love to get up early and workout in the fresh air overlooking the sea. I find it hugely motivating and exhilarating to have a breathtaking view to look at whilst pushing my body out of its comfort zone.

Other than a pair of trainers there is NO EQUIPMENT REQUIRED, and as much as I miss my punch bag, weights,bosu ball, stability ball, kettlebells,and all the other paraphenalia I have collected over the years to add variety to exercise, for two weeks I can manage perfectly well without it.

Skipping ropes require minimal room in the suitcase, and will provide an aerobic workout that'll tire you pretty quickly, and resistance bands too. Running and brisk walking are great to do anywhere and if you're lucky enough to be on a beach try volleyball, bat and ball, boule or anything that gets you up and moving. Swimming is a superb all over body exercise and a great cool down when you've had too much sun.

Back to the workout for today - this can be adapted to your personal fitness levels and ideally done every other day, with a run/swim/walk on the days in between. Work on the basis though, that anything is better than nothing!

Sets : x3 of each exercise
Reps : 10-15 of each exercise

Warm up for 5 minutes, a brisk walk is good, or marching on the spot.

Body Weight Squats
Forward lunges
Lying bridges
Push ups
Tricep dips
Plank
Side plank

Stretches to finish - important.

Remember : if you're somewhere hot you need to drink lots of water, and before you get thirsty. Also try to workout in the morning when it's cooler - and because you've done it for the day then! And ENJOY! Our bodys are made to move - yes really.

Good Luck and have a good holiday, I know I will. RX

DETOX YOUR WORLD

2009-07-05T15:17:00.000-07:00

A real quick blogpost today, full of bullet points - What Can You DO Today To Start You On A Healthier Track?

* Reduce the processed foods you eat and particularly microwave meals bought in little plastic tubs. Never microwave plastic pouches, Tupperware or other plastic containers. There is evidence to suggest that the plastic seep into the food and we in turn eat them. They are in the main, non nutrient foods in the first place anyway.

* Keep food in plastic out of the fridge also. Use glass, ceramic or stainless steel. This applies to milk bottles too - decant if you have to.

* Drink filtered water only. Have a water filter attached to your tap, or your fridge water supply, and use a filter kettle for your hot drinks.

* Eat 1-2 portions of brassica vegetables each day, this revs up the ability of the body to de-tox environmental chemicals - they include, broccoli, cauliflower, sprouts, collard greens, cabbage, sauerkraut and kale etc.

*Avoid CRAP foods (caffeine, refined, alcohol, processed) - those aisles in the supermarkets full of packets. Nasty.

* Cut trans fatty acids out of your diet - mostly found in foods found in the middle supermarket aisles, see above point. Again, nasty.

* Eat clean foods, organic where possible. Think hunter, gatherer. If not organic go for locally grown produce. Clean foods help your immune system 'army' to fight off any invading cancer causing free radicals.

* Follow a detox protocol which avoids filling the body full of chemicals - eat clean, drink clean, stop smoking, reduce alcohol, use natural, organic skincare products, and household cleaning products (you can smell the nasties in these a mile off), use skin brushing techniques prior to bathing,drink herbal teas rather than regular tea and coffee. This will all help reduce your overall toxic 'load' which will otherwise stockpile the rest of your life.

* Read Detoxify Or Die by Sherry Rogers, MD.

* Buy glass bottles to carry your drinking water around in.

* Help to spread the word to friends and family about the pervasive power of plastics to destroy health.

* Reduce the use of over the counter drugs and medicines to fight minor ailments, which will probably go away on their own given time (and if they don't look for a more natural cure that works on the cause and doesn't just suppress the symptoms). The liver has its work cut out to detox the combination of OTC drugs placing stresses on the body.Prevention is way better than cure - diet, exercise, stress reduction, hydration, positive thinking, good sleep.

*Move your body, that's what we were designed for. Sitting down for eight hours a day helps us store toxins, reduces muscle tissue efficiency, encourages an unhealthy immune system and basically enables the body to forget how it should work.

* Read Eat, Move and Be Healthy by Paul Chek for excellent, detailed information on how to detox your world.

NB. Cancer is caused 95% by diet and environment - protect both of yours because your health is a gift to be cherished at all costs.

I really hope this is food for thought, and of use to ALL readers.

If you need further detail on any of the above bullet points, leave a comment and I'll elaborate.

RX

PS. FREE RADICALS : basically immune system 'invaders'. They come in many shapes and sizes, there are bacteria, viruses and fungi as well as parasites amongst others, all out to reduce our line of defence. They are potentially dangerous chemicals which we can mine-sweep with good antioxidant nutrients. When they take hold we are in danger of dis-ease.

SUPERFOODS

2009-06-29T14:46:00.000-07:00

As promised here's a short blogpost on superfoods for my lovely friend Paul.

There is no official or scientific definition of the term 'superfoods' (despite the fact that is one of the most used words in nutrition currently. The lists quoted often contain a diverse range of foods, from walnuts to salmon, spinach to blueberries.

So what is a 'superfood' - basically a food bursting with goodness and therefore high levels of nutrients and especially antioxidants (those clever things that are able to disarm free radicals and so help boost our immune systems and ultimately help cancer prevention).

Superfoods are all available in supermarkets, no specialist health food shops need to be visited, but please don't stray down the centre aisles full of C.R.A.P. foods.

You will not find any superfoods there. By the way if you've not read my previous blogs C.R.A.P. stands for caffeine, refined, alcohol, and processed. The more processed a food is the more of an anti nutrient food it is and far removed from a superfood.Even foods that have been fortified with vitamins don't count. What's the point of taking all the goodness out to process it and then attempt to put artificial goodness back in??

Anyway, back to superfoods - two of the most seasonal at the moment are asparagus and strawberries; both full of goodness. I think this is obvious by looking at them - fresh, colourful, moist and healthy looking. Put up against Wotsits and marshmallows there's no contest is there?

"The foods we eat are the first line of defense from the negative effects of lifestyle stress, pollution, radiation, and toxic chemicals". So says Amanda Hamilton, nutritionist to the stars.

And so the more superfoods we eat versus processed foods devoid of nutrients, the stronger our immune systems and the greater our chances of staying dis-ease free. Isn't that what we ALL want? Surely no-one wants to be ill, sick, dis-ease ridden and in pain because of a bad diet if they can help it. If we can help ourselves by eating well, and eating right for our types (see Metabolic Typing blogs), we can go a long way to maintaining the healthy body's we need for a long and fulfilling life.

The 'best' diet contains a varied mix of superfoods (and yes OK a small proportion of the other stuff) and the more colourful the better. Aim for five plus of fruit and vegetables a day, ten would be even better, mixed with protein to keep blood sugar stable.

So here's a list of a sample of superfoods - how many have you eaten today?..........

Apples,avocados,broccoli,wild salmon,turkey,seeds,nuts,kiwi fruit,garlic,cinnamon,green tea,dark chocolate (the darker the better 70% cocoa plus),oats,quinoa,pumpkin,spinach,tomatoes,beans and pulses and one of the most quoted : blueberries.

We still have plenty of strawberries by the way but not for much longer, come get them quick.

Today's Tip : have at least two superfoods with each meal, every day. Bet you feel better!

STRAWBERRIES

2009-06-19T01:34:00.000-07:00

We have a little strawberry farm going on in our garden at the moment, and my five year old, Nat, is well in charge of it. Every morning he's out there in his pyjamas with a great big bowl picking the most beautifully sweet, red, strawberries before the birds pinch them.

We're giving them away to family and friends because we can't eat them quick enough!

So, today's blog is about how nutritious these fruits are and how we could all do with including them in our diets (unless you have an allergy to them - apparently it's the protein that forms the structure of the plant that could be responsible).

The ancient Greeks called strawberries 'komaros' meaning 'a mouthful' and they are a perfect size - particularly for children, and so sweet and succulent, what's not to love about them?

The best news in, they are really, really good for us; a true superfood:

Medicinally they are considered to have cleansing properties, due to a combination of their laxative and diuretic actions, and they can be very calming on the skin so useful for treating sunburn and insect bites.

They're rich in the minerals iron,magnesium,potassium and calcium, and are also rich in vitamins A and C. They actually contain more vitamin C per weight than citrus fruit helping the iron in them to be more readily absorbed.

They are extremely low in calories (if this is your thing!) and are also a low GL food meaning they will not spike your blood sugar levels shortly after eating. In fact I recommend strawberries and a few nuts as a mid morning or afternoon snack to clients - a whole punnet of them is the equivalent in GL points to a few dates!

Antioxidant vitamins A and C can help in the mopping up of free radicals, so strawberries can be a good anti cancer food. They are also rich in the soluble fibre, pectin, which can help with cholesterol. This makes them effective against heart and circulatory disease.

One little tip that I learnt just the other day ; when you pick them ,leave the green 'caps' on, as when they are removed an enzyme is activated that destroys vitamin C.

So enjoy them as part of your healthy nutrituous diet, safe in the knowledge that your body will thank you, and if you're a protein type feel free to add some good quality double cream too. I have mine with coconut milk, toasted dessicated coconut, a few nuts and some cinnamon sprinkled on the top. Lovely!

Enjoy. RX

PLATEAU

2009-06-18T04:52:00.000-07:00

It's great wehn you first start out on a new fitness and health 'regime'. You're motivated, you're doing something different and if you stick to it strictly (and it's a good, sensible plan for you) you WILL get results. Eventually though, however much you stick to your plan you'll reach a plateau, a frustrating plateau! This is because the body is great at adapting, and this is what it's done. It's got used to the change and thinks this is now the norm so less effort is required.

So today's short blog is purely to give you a few pointers to overcoming a plateau :

1. Shape up your exercise - make sure you're doing regular sessions; is it possible to squeeze another one in, in the week?. Government recommendations are five times a week for 30 minutes, but if you're smart you can do less and achieve more. It comes down to intensity - forget the steady state cardio ie. running at the same pace for the duration of your exercise session.

2. Push through your comfort zone - that's what us personal trainers are here for. To help you go further than you would if you were working out on your own. I often get clients saying part way through a session " I would have stopped by now if you weren't here".

3. Do the opposite of what you're currently doing. Give your body a shock! If you're currently working out using a stability ball use dumbbells instead. If you're using a rowing machine, get on a bike instead. Shake it up a bit and your body doesn't know what to expect so the adaptation process can't happen.

4. Eat more, but the right stuff. If you're eating right for your body type you should be able to eat regualr meals of adequate proportions to fill you up, so you don't feel as if you're depriving yourself. Metabolic Typing does not use calorie counting, traffic light systems, or any type of food restricting etc.

5. Keep a food diary. Record every morsel that passes your lips, food and drink, and review it regularly. You may be very suprised at how much 'non nutrient'food you are snacking on, even if your main meals are home prepared.

6. Plan - it really is all in the planning. I set out my exercise plan at the beginning of each week, and work out all my meals and snacks for the following day, the night before. Sounds a bit dull but you soon get used to it, and it means YOU are in control. Take a little time to plan ahead and reap the benefits.

GOOD LUCK. RX

CARBOHYDRATES

2009-06-15T14:18:00.000-07:00

I've been hearing alot of people talking about carbs over the last week or so and how you should 'load up' on carbs before you do any endurance exercise. That may work for some people but if I did that I'd be flagging virtually immediately.

My body needs dense protein, it's taken me a while to work it out. I couldn't understand for years why when I eat pasta for lunch I feel dreadful an hour or so later -sluggish, sleepy, lethargic, definitely not up for doing anything energetic. The pasta party the night before the Great North Run would definitely have to be an invitation I'd decline.

However, I have a friend who is a vegetarian and she is also a marathon runner. She copes very well on a bowl of pasta for a meal, it'll last her for hours.She's a carb type through and through and she's worked out what foods do it for her.

So carbs are right for some people, but it's not a rule that they MUST be eaten before endurance sport. We are all different; we look different on the outside and so we are just as different on the inside which is why some ways of eating work well for some people and not for others. Put me on the Atkins diet and I'd do really well, but my friend definitely would not.

Most people are a bit confused as to which foods 'work' for them because when you put processed foods into the mix it messes things up. They confuse the body, they stimulate it with chemicals, they raise blood sugar levels and then drop them from a great height, they help to dehydrate, they alter moods - all of this prevents us from being in tune with what our body's really need.

One thing's for sure though, we don't need the amount of refined carbohydrates that we consume as a nation. Crisps, white bread, white rice, white pasta, cakes, muffins, buns, confectionary, alcohol, chocolate, the majority of breakfast cereals etc. = refined carbs.

And these are the foods that are making us fat, in the main. Our body's process them like sugar,so ultimately we can become insulin resistant and diabetic (apart from all the other health issues they raise). The rise in the number of people who have diabetes and those that are going to get it in the near future is scary, and alot of these statistics will be children.

This can be prevented by eating a diet of Low Glycaemic Index foods ie. slow release energy foods, such as oats, brown rice, wholewheat, spelt, buckwheat pasta, wholegrain/rye/spelt breads. Basically denser, heavier, more fibrous foods that take more time to be digested and therefore offer more sustenance to the body keeping it fuller for longer.

I know that when my children eat crisps they will be hungry shortly afterwards; the same goes for a piece of cake or a white bread bun. If they eat oatcakes with cheese they will not. Adults are exactly the same.

Processed foods send messages to the body that say " ok, well I've got some food but it's not the food I need so I'm assuming something better is coming along". If we continue to eat processed foods, the body continues to think this way, which is why people have the capacity to eat ENORMOUS amounts of C.R.A.P. foods which make them fat but don't satisfy them.

How about cutting out processed foods for a week, all of them, just as an experiment to see how your body reacts. You'll get very clear meassages then telling you which unprocessed foods are working for you, which ones you need to keep your blood sugar levels on an even keel and which ones make you feel below par.

This is where Metabolic Typing can help. Bet you were wondering when I was going to mention it!

I know I harp on about it alot but it really is such a tried and tested method of eating. No calorie counting, no gimmicks, no bars, no shakes, no points, no traffic light systems, no humiliating jump on the scales each week in front of a load of strangers. Just a list of foods that are right for your body, gained from answering some questions on your psychological, dietary and physical traits. Very straight forward, it really is.

If you've been struggling with your weight, with bloating, with abdominal discomfort, with food cravings, with mood swings, with low energy levels,lethargy, insomnia and many other symptoms METABOLIC TYPING could be just the thing for you.

Call or text or email me to discuss. It can be done remotely, as well as face to face.

Today's Tip : Take charge of your eating - starting today. I guarantee you'll feel better for it, ultimately.

CHANGE

2009-06-05T04:26:00.001-07:00

"The formula for change is when the desire for change is greater than the resistance to change".
Brad Sugar Australain Business Consultant

If I can recommend one book to you all out there out of literally hundreds of health/lifestyle/fitness books I have read it would be this :

How To Eat Move And Be Healthy - Your personalised four step guide to looking and feeling great from the inside out. By Paul Chek.

If you feel ready to make changes to your life - to become healthy and to feel vital, to have more energy, to be more focussed,to help the world be a better place, to be happy - READ IT!

If you're happy to plod along being fat, tired, lacking in energy, moaning about your life (how many people do you hear every day doing this!?), making excuses, being unhealthy, popping pills for a quick fix, eating non nutrient food - then stick with what you're doing because as the saying goes " If you always do what you've always done then you'll always get what you've always got".

Paul Chek is amazing. He's a complete inspiration. I've done CHEK courses : Holistic Lifestyle Coaching Levels one and two, and the information imparted is mind blowing.

I heard him speak at the Fitpro convention last month. He stood up and read a poem, and showed slides to go with it. It was one of the most intoxicating, beautiful, amazingly interesting and profound poems I have ever heard (poems are not normally my thing at all). He silenced a hall of several hundred people for a good forty five minutes - no mean feat.

At the end of it, I felt so inpired that I sat while others were filing out, and wrote my own poem to a close friend who inspires me. Something I have never done before.

His book, How To Eat Move And Be Healthy, is very easy to follow. It's not rocket science; it makes perfect sense and it covers subjects that we all take hugely for granted in this frantic world of ours. It teaches us to love ourselves to take time out for ourselves and to look after our body's. They so want to be healthy, if we'd only just let them.

TODAY'S TIP : I invite you to read this book for yourselves. Amazon.co.uk sell it and it won't break the bank. Alternatively come to me for Holistic Lifestyle Coaching (contact me for details or see earlier blog posts) and you'll get a copy thrown in for free.

MIDDLE AGE SPREAD

2009-06-05T03:05:00.000-07:00

Why is it acceptable for middle aged men (and women) to have big bellies. To lots of people it's ok and just a part of getting older.

Rubbish, there is no medical reason why the tummy should get any bigger as we get older. I listened to two women talking in the supermarket yesterday, about dieting. One of them said " ooh I can't get into that dieting thing, I get sat in front of my computer with my food and that's me settled for the day. This women was the size of a house - honestly. I am fattist and I make no bones about it. Unless someone has a medical reason for being overweight there is no excuse!

I remember working with a guy who was a big fit strapping rugby player and he once said he was looking forward to letting himself go and getting a big beer belly when he got older. What an aspiration!

The thing is, not only is it disgusting to look at, very uncool, very unattractive, and lots of other adjectives it suggests there are big problems going on in the digestive system, and elsewhere in the body AND so it's highly dangerous.

It's unhealthy because some of it is visceral fat which means it is located deeper in the body than ordinary fat and is laid down around the vital organs.

Here it can release harmful toxins that increase the risk of serious health problems such as heart disease and diabetes.

Waist to hip ratio has become popular - lots of medical on line sites have calculators that'll work it out for you. They divide the waist measurement by your hip measurement and give you the resulting figure. Check out :www.brianmac.co.uk

Current guidelines are .75 to .8 for women and .85 to .9 for men . Anything above these figures is too high, and something needs to be done.

It's a more accurate health measurement than BMI.

To prevent 'middle aged spread' the government guidelines are to exercise five times a week for 30 minutes. Not alot that, and actually if you're working hard enough in your session you don't need to even do this (see a personal trainer - ie me! for guidelines on intensity) . How many people in this country are doing the minimum recommended amount each week? Very very few.

In addition to exercise eating right for your body types is KEY, so key I can;t emphasise it enough. See all my previous blogs on METABOLIC TYPING or contact me for more information. We're all different on the outside and so we're very different on the inside and require different foods for optimum energy and health benefits.

TODAY'S TIP : take a long hard look at your diet and exercise regime. Does it stand up to scrutiny? If not and your waist measurement is too high, start today and do something about it. RX

PICK ME UPS

2009-06-02T14:13:00.000-07:00

I've been on a course today and had to sit for four hours in a blistering hot room. Of course we were given lots of drink breaks and guess what was top of the list : tea and coffee, those great 'get me through the day' beverages. I also observed many of the group had brought their own drinks - mainly fizzy soda type stuff, Gatorade, Lucozade, Coca Cola, Fanta etc. Looking around the room (this was a more interesting study than the course) there was very little of what we are designed to drink - plain old WATER.

It seems the majority of the population have forgotten the humble drink of water such is the power of advertising and the great range of carbonated, sugar/sweetener/colouring/flavouring filled range of drinks that are so readily available to us today.

But these things along with tea and coffee (in large amounts) come with adverse health affects, when they displace water, these include :

tooth decay - who cleans their teeth after a can of coke?

sugar addiction - and boy is it addictive

caffeine addiction - likewise

insomnia - if you're still buzzing how can you expect your mind to switch off?

attention deficit disorder - stimulants lead to a 'jumpy' brain

insulin resistance that can lead to diabetes - this is far more common than most people are aware

Used within the 80/20 rule these drinks are fine, if the rest of the time the body is being hydrated by water and herbal and fruit teas. Become dependent on these drinks to 'keep you going' which is what many people use them for, and you run the risk of developing health problems long term.

One of the main issues is the damage they can do to the adrenal glands which are responsible for our stress response. In cave man times we needed this 'fight or flight' stress response to run away from attacking wild animals. Stress hormones were released that elevated our heart rate and blood pressure and diverted blood away from the internal organs and out to the skin and muscles allowing us to literally run for our lives. This was short lived and then our bodys relaxed again.

What happens when we take in alot of stimulants, particularly in the form of caffeine, on a regular basis, and also eat inadequately, is the adrenals are in 'stress mode' more or less permanently and can become fatigued. We have created a state in our bodys that is the modern equivalent of running away from a hungry bear!

When we omit breakfast this creates low blood sugar, and low energy levels leaving you NEEDING that next cup of coffee. The coffee gives you a temporary 'high', and you feel good again but soon will get the repeated energy slump.This yo yo syndrome will continue all day if sufficient nutrients are not ingested, and the coffee drinking 'need' increases leaving you wide awake in the evening when you should be sleeping.

This whole stress cycle disrupts digestion, sleeping patterns, energy levels, accerbates mood swings and a whole host of other minor health problems which will leave you feeling well below par, and can turn into more major health problems when this cycle is sustained for long periods.

In short, long term stress on the body and mind in any way shape or form is really not good.

So think about how you want to feel. How much would you like unlimited energy levels, to have a clear head, to have a digestive system that works smoothly and ultimately have no cravings?.

To look healthy on the outside and feel, and be, healthy on the inside?.

You HAVE to want it badly to get it, because temptation is everywhere. We are surrounded by fast food outlets, supermarket shelves stocking processed 'anti nutrient' foods, vending machines in offices offering nothing with ANY goodness, petrol stations - ditto. We are becoming a nation of very unhealthy people and it's scary. The NHS is drained enough and we look set to drain it some more if we carry on with our unhealthy eating and drinking regimes.

Why not make a small step today to improve what you ingest. You get one body and it so wants to be healthy - let it?

Today's Tip : Go cold turkey for a few days - you may feel shocking so plan to do it when you're not busy(?). Drink only water and herbal and fruit tea. Peppermint will give you a buzz in the morning,its a natural stimulant, as will green tea which whilst containing some caffeine has many, many healthy properties.I did it years ago and have never looked back. Good luck. RX

A HEALTHY MIND

2009-05-25T13:15:00.000-07:00

I've been doing alot of work with clients this week on positive thinking and how negativity can cause real health problems. Emotions, if not allowed to be released, can be harboured within the body and result in actual physical symptoms, which can be tricky to get rid of.

So today's blog offers some tips on how to keep your mind healthy :

Keep your blood sugar steady throughout the day by eating small regualr meals combining carbs and protein, particularly slow release foods such as wholegrains, nuts and seeds, and berries. This encourages steady moods rather than peaks and troughs.

Don't sweat the small stuff. Think when a 'problem' arises " will I still worry about this next week?". If the answer is no, let it go!

Focus, and keep focussed. Have a list of what you want to achieve each day from small jobs to big projects - learn to prioritise. If you have a list it prevents procrastination (I'm a big procrastinator but find if its written down I'm less likely to put things off).

Keep it simple. Apparently research shows that simple actions every day can improve mental wellbeing. Smile at someone at the shops, take a walk in the park, have coffee with a friend. Get that feel good factor!

Physical and mental health are so closely linked. The endorphins released through exercise can help impove self confidence and moods, try to remember how good you feel after your work out and it'll make you want to do it again, and again. If only we could bottle that feeling!

Eat a diet full of key 'mood nutrients' - iron, B vitamins, and Omega 3 fatty acids particularly will help keep you on an even keel, and are vital for brain function.

Rather than looking forward to a one off treat such as a holiday which can seem ages away try small and frequent boosts throughout the day or week. Plan things you enjoy doing such as working with a personal trainer (me, hey hey!), going dancing, walking the dog, phoning a friend, going to the cinema - the list is endless!

As social creatures, in the main, we crave comfort, support and contact. Hugs,kisses, cuddles, or a kind word go a long way to giving us a boost. Give someone you care about a big cuddle today. My children are the cuddliest creatures, and they love being tickled which is their way of inviting closeness - "mummy, tickle me please". We have regular tickling sessions in our house, and the giggling gives me a big high! I say to Nat "what's mummys happy thought" and he says " me laughing".

Singing and dancing allows us to express ourselves and don't worry if youre not as good as Madonna or Beyonce (all of us then). Close the curtains, ramp up the volume and have a good sing and a good boogie - try it, it's almost guaranteed to put you in a better mood. Useful with children; I use this method alot to lift moods and divert tantrums.

Aim to be flexible with your behaviour ie. don't be so rigid that if things change for whatever reason you lose the plot ( this is one of my biggest bug bears. I am Monica from friends and struggle with lack of organisation and if things change, well that's me thrown). Challenge yourself to a day of behaving in a way that's the opposite of what you'd normally do.

To uplift and balance moods aromatherapy oils are second to none. Lavender makes a great relaxant in the bath, and rosemary and marjoram are stimulants useful for focus and concentration. Geranium, frankincense and orange will give you a boost if you're flagging. Add six to eight drops to a bath and lie back and relax.

Visualisation is my last tip and not everyone is into this. If you do have a negative thought, try to visualise it leaving your body and mind (you can wrap it up, put it in a box first etc.) and let it float away. Then, replace it with a positive thought.

Todays Tip : stress is cummulative (I know for a fact!). Try releasing it as you get it with whatever means you have at your disposal, and don't be afraid to ask for help.

SKIPPING

2009-05-16T23:50:00.000-07:00

Ever wondered why boxers are as fit as butchers dogs? It's all down to their training, alot of which involves skipping.

A guy on my Personal Training course years ago was a featherweight boxer and was fitter than the rest of us by a mile. One day we did the 'bleep' test and he left us all in a heap at the side of the room as he carried on running back and forth as if it was a walk in the park. And he had not an ounce of fat on him.

My daughter, Lauren aged seven, came home the other day from school and announced she needed to learn to skip. All the other girls in her class can do it apparently, and she can't. She's a real tom boy and has never shown even the vaguest interest in skipping to date (I know but it is still viewed as 'girly' in the playground).

I grabbed a couple of ropes, shortened one, and we had a mess about with them in the garden. I use skipping as a warm up with clients, and boy does it get them warm. Within minutes, and it's such fun too. It reminds me of carefree days when I was little and that's always a good thing when as adults they don't happen that often.

Lauren's still practising little and often and can, in the main, do it now.

So what is it about a simple rope and jumping up and down repetitively that is so good for us?

Well, for starters it engages both your upper and lower body and also the brain which foxes alot of adults. It requires concentration and coordination big time to get your feet over the rope and not tangled up in it!

Having cracked the technique, alot of which comes down to timing, there are lots if different types of skips which should be manageable.

Skipping should be fluid, not jerky. Aim to hold your tummy in tight as you land and keep the knees soft so there is no jarring of joints going on. Short grass is a good outdoor surface as is the soft tarmac in children's playgrounds (just make sure you can do it before making a fool of yourself in front of a group of kids!) and indoors a sprung floor is great.

For beginners try just 10 skips, have a rest and do another 10. You will feel just that. You can then build up from there. You can do static skipping, running skipping (if you have the space), skipping on one leg at a time, skipping continuously on two legs, fast - this is what boxers do. There are many many options, just take yourself back to being a child and it'll all come flooding back!

Why bother - well there lots of benefits :

It's fun!
It'll make you smile!
It's portable, you can do it anywhere and can always use an imaginary rope; works just as well.
It's time efficient - do a couple of minutes and you'll feel it. Do this lots of times a week and you'll get great results.
It helps develop co ordination.
It works your heart and lungs hard - you will notice this very quickly as you're gasping for breath.
It helps tone muscles.
It helps strengthen joints.

I get clients to do 100 skips and then a minute of boxing using pads, and then repeat. A couple of minutes of this and they're well ready to work out.

I'm just going to do some now, what could be better to wake me up on a Sunday morning?

Today's Tip : Finding exercise that you enjoy goes a long way to helping you stick to it.

POSITIVITY

2009-05-15T01:36:00.000-07:00

Ok guys, open your minds - because some of you may read this and think my mind has left the planet and gone to live with the fairies.

Yesterday, I had a challenge to face. Someone let me down, and I got annoyed. Really annoyed, and do you know what, it affected me for a long time - well an hour or so anyway. My body felt tense, my shoulders were close to my ears, my breathing rate and my heart rate increased and I felt generally pretty uncomfortable with myself.

And then I sat and thought about what had happened and tried to look at it from their perspective. It was my choice to feel angry by what had happened; I really don't believe it was their intention to try to make me angry or unhappy.

I sent them a message later, I reached out and explained how I'd felt after our encounter, and guess what? I immediately felt better, and they responded in a positive way too. Phew! I then went about my day feeling calmer and far more in touch with myself and my emotions.

Thoughts and emotions can be toxic. Particularly if they are allowed to be stored inside the body. Ideally they need to be released immediately, as if they accumulate they have such a strong influence on us that they can cause health problems. The mind and the body are strongly connected, more so than most of us realise on a day to day basis.

Negativity seems to be the way alot of people have become programmed. Listen when you speak to people today, and see what I mean. Try to rise above it, and don't be dragged down; you'll honestly feel much better if you try to stay positive. It's not always easy to see the good in everything, I'm as guilty as the next person for this but let's all give it a jolly good try today and the next day..........

I'm a believer in Angels. I have two who look after me, as we all do. They are with me always and if I remember to respect and believe and appreciate them, particularly through my thought processes I believe they and the universe will answer me and good things will happen.

On the flip side, constant negativity, anger etc. will be returned back to you by others if this is what you choose to give out.

Bit profound for a Friday, but hey yesterdays lesson hit me hard, and made me think deeply about what I want back from life. I love my life, and I am truely grateful for it.

How about you share your thoughts with me on this subject please?.

Today's Tip : have been teaching the kids this week to do one random act of kindness every day, and we share what each of us has managed to do at the end of each day. Yesterday Ben said one of his friends needed cheering up so he'd said a rude word behind the teachers back to make his friend laugh - perhaps a bit risky but it had the desired effect!!
RX

RUB DOWN

2009-05-13T01:59:00.000-07:00

My mate Ian came over last night. He sorts my soft tissue out after all the hard training I do (and the Spider stuff is well hard!). And in my line of work I sometimes don't warm up as much as I should so do I need abit of massage therapy on a regular basis.

I'm bigging up Ian today, because he's absolutley brilliant at what he does, and not just because he's a mate. I've told him if I ever win the lottery I'm going to employ him to work on me for at least three hours a day!

Last night he worked on my hip flexors.Bit sore at the time, lots of manipulations, lots of me having to move my body into wierd and wonderful positions, and boy did it make me sleep well. This morning I feel great and ready to work out with a full day of clients.

Ians business is called Smartwaytohealth and he works on postural correction, injury rehabilitation, and also maintenance work for those who choose to push their body's or just fancy a bit of rub down with his healing hands.

Contact him at smartway2health@btinternet.com or smartway2fitness@btinternet.com and/or follow him on Twitter at Smartway2health.

You won't be disappointed.

Thanks Ian, you're the best matey.RX

THAT DREADFUL STUFF.........

2009-05-08T13:57:00.000-07:00

............sugar! Bain of my life at the moment because I can't have it (see last blog post). At all, not one little bit, and when you can't have something what happens? You want it more!

I never let it take over my life but I was extremely partial to the odd bit of Green and Blacks with my peppermint tea, and as for Hotel Chocolat - don't even get me started.

Todays blog is a little rant from me at all the foods in the supermarkets that contain sugar, and you know what, there are lots and lots of them. In fact, turn it the other way around and trying to find foods without sugar becomes a challenge.

Even in my health food shop, most of the products contain sugar in some guise or other.

Dessicated coconut with added sugar, why? Baked beans, with added sugar, why? Chicken pieces, glazed with sugar, why? Prawns in chilli and garlic, with added sugar, why? Guacamole even, with added sugar, why?

Why, because it is undisputably a flavour enhancer. And so addictive and that's the problem. We are primarily a nation of sugar addicts, and that's not good. Alot of the time we don't even realise we're ingesting it so until it has to be taken away it becomes a way of life.

Corn syrup, brown rice syrup, fructose, lactose, maltose, high fructose corn syrup, molasses, palm sugar, sucrose, galactose, dextrose, stevia, honey, agave syrup, xylitol, rapadura are all forms of sugar - some much more refined than others. Try reading labels for a while and you'll see it in all its guises.

Sugar equals carbohydrate and yes, we need carbohydrates in our bodies to a certain extent. After all, the brain and working muscles primarily use glucose as their energy source . However, we really do not need as much as most people consume in their diets hence the increase in obesity, diabetes etc. etc.

Too many carbs particularly refined ones will upset your blood sugar levels leaving you feeling flat/lacking in energy and in need of more, which becomes a vicious circle as you eat more and more to create some kind of false homeostasis. Insulin levels go haywire over time which can lead to diabetes - more common than you think.

The best way to avoid too much sugar is to stop eating processed foods. If you only eat foods in their most natural state they haven't been 'tampered' with and so are unlikely to include added sugar (not guaranteed!).

I work (or did before the candida diagnosis) to the 80/20 rule. If I eat well 80% of the time I figure my body can cope with the 20% of foods which may challenge it in some way or other.

Alcohol is another carbohydrate/sugar which places major challenges on the body. It is the bodys preferred energy source, so it will use up the alcohol first leaving all other foods to potentially be turned into fat. A tip from my first trainer on a night out, was to have one glass of alcohol, followed by a glass of water and keep this up all evening. Lessens the hangover, and reduces the damage. Try it.

So, whilst sugar, in any form, is good in moderation, keep an eye on how much you consume a day by checking the labels on your food. If sugar is one of the first two ingredients it's likely to be very high and should potentially be avoided unless it's a 20% food.

If it is then you just enjoy it, I'm only a teeny, weeny bit jealous!
RX

SUGAR

2009-05-03T13:41:00.000-07:00

I've had major stress in my life for a few years now, and whilst I won't go into detail it is one of the reasons why I've started to take my health so seriously, and may explain why some may think (and say even!) that I've turned into some kind of health 'freak', and so have now made it my business.

Just to give you a bit of background, I had excema as a child and was given steroids which were applied liberally to my skin, by people who knew no better at that time, leaving me with damaged skin and a damaged gut (the medical profession can debate this all they like but I wouldn't put steriods on my kids skin for all the tea in china).

Also, in our family (close and extended) it was the norm to eat puddings and have sweets as treats.Lovely at the time, but I grew up with a sweet tooth; a very sweet tooth. I also have a slightly addictive personality and if I find something I like, well, I just can't get enough of it. This has applied to alcohol, cigarettes and most definitely sugar. I once remember my sister and I eating a whole chocolate orange at one sitting - each(that was a confession that was hard to admit, by the way, given my lifestyle now).

Along with the current stress, all this 'baggage' from my past has taken a major toll on my body and has culminated in me having a candida overgrowth. Candida is a fungus which lives in the gut and feeds on sugar (and any food your body turns into sugar during the digestive process) and for many reasons it can get out of control and cause health problems.

Candida albicans overgrowth is a problem that is not necessarily recognised by GPs - yes they treat thrush and athletes foot with topical creams, pessaries etc. but they don't always agree that candida living in the gut can cause numerous health problems, and so treat it systemically.

Problems such as:
leaky gut
dizzyness
headaches
vision problems
skin problems
inability to think straight
urinary infections
bloating
diarrhoea/constipation
thrush
lethargy

.....and I could go on. Basically candida can attack the whole system and so any health problem is possible and the longer it's there the more problems can occur.

Candida feeds on sugar so logically to get rid of it one must kill it by depriving it of ALL sugar. Have you ever tried to take sugar out of your diet completely? It includes the obvious white refined table sugar (which is in most processed foods), maple syrup, golden syrup, etc. but also most fruits as the fruit sugar levels are too high - the only fruit I can eat are berries (thank God) and green apples. All others are off limits. It also includes alcohol, grains, root vegetables apart from carrots, peas, sugar snap peas,peppers, squashes and most pulses.

How limiting is that? I can therefore eat just meat, fish, eggs,some nuts (peanuts and pistachios are out), some green vegetables and carrots, green apples and berries, and coconut.

So what's the problem? That sounds like a very lovely healthy list of foods doesn't it? But I like to work to the 80/20 rule. I'm not a saint or a health 'freak' really. I'm rather partial to Green and Blacks chocolate and the odd glass of champagne, and bananas are always useful in a milk shake after a work out. And roasted sweet potatoes and butternut squash are lovely with a sunday roast....

So I've had to rethink my whole diet to starve off these nasty fungal thingies. Easter was hard, parties are very hard, going to my mothers is hard because I associate it with eating puddings and sweets, and Fridays in our house is hard - we have 'eat what you like' day, so there is generally sugar around for the kids.

I'm also rattling with the number of supplements I'm taking, prescribed by an expert digestive specialist who uses natural and organic products of the highest quality only.

I'm determined and I do have will power but it's hard, very hard. I've slipped a few times and then beat myself up badly becuase of it. But tomorrows another day.........

Sugar is addictive, no doubt about it and it's a major problem in our society today.Its a cheap additive in millions of processed foods, and it gives us a temporary 'high' that makes us crave more when the high wears off.It also lowers the immune system ;just one teaspoon can supress the immune system for up to four hours. During stressful periods of our lives we are more likely to use sugar and alcohol as a crutch as it induces an emotional response which can help temporarily.

I would guess that there are millions of people wandering around with candida out of control inside them, but they're just not aware of it.Not just that, overusing sugar can result in diabetes, and we're now seeing this being more prevelant in children which is terrible and unnecessary.

Sugar to me is a legalised drug and there should be some steps put in place to control its use before more and more people develop serious health problems.

Wish me long on my quest to banish sugar and therefore candida, it can be a long process but I'm determined to rid my body of it however long it takes.

Today's Tip : Read food labels.

FAT - YOU NEED IT!

2009-04-27T14:30:00.000-07:00

I'm still annoyed. Everytime I walk into a chemist there's a massive point of sale display for Alli, and I'm sure the dreaded pills are selling like hot cakes. One of the assistants in my local chemist told me she'd taken it, and made the mistake of eating a slice of pizza (well there you go, if you eat pizza you are asking for trouble aren't you whether you take Alli or not?!!!!!) and within seconds she'd had an accident down below.Sorry, but the whole thing really makes me feel ill.

So, todays blog is all about fat - one of the major macro nutrients and therefore something that we can't actually live without. Suggest again you really don't take Alli and send fat through your body at a hundred miles an hour - let your body do what it needs to do with it, just make sure you eat the right kind.

Why do we need fat? Lots of reasons, all important to varying degrees - here's a very simple basic list :

To make hormones

For energy (we store it for use when we need it)

For insulation, to keep warm

It gives us shape (whether we like it or not!)

It cushions the skin (be a bit painful otherwise)

It's a necessary part of every cell membrane

It helps nerve endings fire, so we can talk, walk, run, speak etc.

It promotes healthy skin, nails and hair

It helps transport fat soluble vitamins around the body from food - A, D, E and K

And lots more besides, so as you can see to take a pill that's going to pass fat straight through your body is depriving it of a very necessary, fundamental substance so please, please don't do it. There are far simpler, safer ways to release fat if you are overweight, none of which are quick fixes but I'll hold your hand all the way and we'll do it together. You just have to be in the right mindset; so, so determined.

Types of fats can be confusing but basically the ones to avoid eating totally are the hydrogenated, trans fats that your body doesn't know what to do with and so stores as a toxin. These fats are mainly found in processed CRAP foods so are relatively easy to keep out of the diet if you only buy wholesome fresh foods to prepare yourself. Actually, alot of the supermarkets are now guaranteeing that their own label products don't contain these 'nasties' but it's still worth going down the 'prepare yourself' route at least 80 per cent of the time just to be on the safe side.

Also, avoid low fat products - they've been 'tampered' with to remove the fat making them more processed and other things may have been added to increase the taste. Better going for full fat but less of it (depending on your metabolic type - contact me for details).

The best fats to include in your diet are poly and mono unsaturates. Polyunsaturates are the omegas - 3s and 6s. Omega 6s are common in our diets as they're used in lots of processed foods - found particulalry in vegeatable oils. Omega 3s we generally need to eat more of, and they can be found in oily fish, green leafy vegetables, linseeds and kidney beans. They help reduce inflammation, keep arteries flexible and are vital for brain function.
Too many omega 6s can promote inflammation - the equivalent of two tablesspoons of oil a day is sufficient in an adult diet.

Monounsaturates are found in oilve oil, and nuts particularly hazelnuts, pecans, macadamias, and avacadoes (my favourite food of all time)and amongst other things help with cholesterol.

Saturated fats, if good quality, organic and therefore naturally raised are absolutely fine to eat and are in fact necessary for insulating organs, forming sex hormones etc. Grass fed beef is a great source of saturated fat, as is one of the most versatile of foods - the coconut (see earlier blog for health benefits and they are many).

Unfortunately we tend to eat too much by way of processed foods ; meat pies, cakes and biscuits - all those visits to Greggs and Ainsleys at lunchtime may be quick and tasty,but you're doing yourself no favours. Too many of these bad saturates can clog up your arteries and increase the risk of heart diesase and strokes, and being overweight just is not where we want to be. It puts pressure on the joints, your organs, causes diabetes and allsorts of other diseases, AND puts a major strain on the NHS (and the government will never sort this because of the mutli national companies selling CRAP foods bringing in so much money to the country).

So there you have it. Fat is a good thing. Low fat diets are generally not unless medically supervised, so the Alli thing, just leave it well alone........please.

Today's Tip : (not done one of these for a while) think about what you're putting inside you. Respect your body and allow it to do its work efficiently and effectively by not feeding it CRAP.

Adult Nappies

2009-04-21T14:15:00.001-07:00

Hurray for GlaxoSmithKline and their new 'anti obesity wonder drug' ALLI, which the FDA have approved to be sold over the counter. No longer will we have any weight issues in the world, all we have to do is pop three tiny pills a day and hey presto all our fat issues will be solved once and for all. Really, they claim it's that easy.

One slight problem is that if you take these little miracle pills you may experience a few side effects, but then isn't that to be totally expected, and accepted, with conventional medicine anyway. After all, who's suprised when they get thrush from a course of antibiotics - you just take more pills to get rid of that don't you?

But the side effects with ALLI are a little less socially acceptable than thrush - namely flatulence and rectal discharge. Yes, you heard, rectal discharge! For goodness sake, are they going to give away free adult sized nappies for us all to wear too?

I'm gob smacked, outraged and horrified that in the name of making an extremely large profit, these people who must have SOME intelligence between them think it's ok to sell such shit (excuse the pun) to the general public. Many of whom are so desperate for a quick, lazy, easy way to shift their blubber they will try anything.

I heard a girl interviewed on the radio today who said when she took ALLI she had to take three outfits of clothes into work with her because she kept having 'accidents', and another who said ALLI caused her so much embarrassment during her first relationship with a guy.

What is wrong with the world when we expect our lives to be made better, and our body's to look and feel better by taking three little pills a day. Most people who are overweight have emotional issue that go with it, which pill popping will NOT cure, and with side effect like the ones mentioned you'd have to be certified crazy to even contemplate having a go.

We have become a nation of 'quick fixes' - we want and expect everything yesterday, and weight loss if no different. But if we have any respect for our bodys whatsoever, even a tiny, weeny, little bit we might think about what is actually happening inside them when we pop these weight loss pills.

The science behind them is that they reduce fat absorption, so it's transported quickly out of the body with no fuss - other than some soiled clothing (yuk, yuk, yuk). But, and it is a big but - our body's NEED fat.Our brains need it to function efficiently, we need it for hormone production, we need it for insulation, we need it for our nerves to fire, we just NEED it.

The right sort, of course, not hydrogenated, trans fats which are in so many processed foods now but ALLI doesn't differentiate between types of fat, it lumps it all together and rushes it through with no time to enjoy the ride. It deprives our bodys of one of the vital nutrients, and that's a good thing?! Absolutely not!

It's time to get a grip - you can probably tell I am really really incensed by this one. The likes of Lighter Life and Sure Slim and Celebrity Slim and all those other miracle diets have nothing on this (side effects from these by the way - just gallstones! That's ok then.); ALLI gets the star prize.

What the hell is wrong with upping ones physical acttivity and reducing the amount of food one stuffs into ones mouth without thinking about the consequences. Yes this may take a little longer to produce results than ALLI but at least your clothes will be stain free, and your body will be absorbing the good fats it so desperatly needs.

Do I have a minority view here? Please, please lets have some comments!

Todays Tip : change one thing about your diet for the better each week. You know you can. RX

HEALTHY DIGESTION

2009-04-15T11:24:00.000-07:00

I've been chatting to some clients recently about their eating habits and how they digest foods. Seems like there are an awful lot of undesirable symptoms going on following meals including bloating, burping, constipation, acid reflux, gurgling, griping pains and I could go on. And judging by the number of over the counter medicines relating to digestion we are a nation of people who could do with some assistance in this area.

So, todays blog includes tips for a healthy digestion and even if you add in one a week you'll be doing your gut a big favour. I'm sure I've covered most of this stuff before but it's always good to re evaluate, especially after Easter!

1. Don't do anything other than eat ie. concentrate on your meal (no tv watching, reading the paper etc. at the same time).

2. Play relaxing musci - so the parasympathetic nervous system kicks in and aids digestion.

3. Drink 2 glasses of water , clean and freash (filtered or mineral) 15 minutes before each meal. This stimulates digestive juices (alcohol on its own irritates the gut and activates the sympathetic nervous system which shuts down digestion).

4. Limit the use of dehydrated foods, as they often get stuck to the colon wall where they draw moisture out.

5. Avoid any foods you are intolerant towards or allergic to.

6. Chew food until it is liquidified.

7. Eat smaller meals more often (5-6 times per day). It's easier to digest and absorb than 3 meals.

8. Never supress the urge to go to the toilet. If you supress teh urge to defecate each day for as little as a week to three weeks you could cause a permanent traffic
jam. This disrupts digestion/inhibits absorption of nutrients and increases the toxicity of the bowel.

9. Wherever possible start your meal with raw (live) foods. All raw foods contain enzymes beneficial to digestion ie. pineapple and papaya aid digestion of meals.

10. Chew a handful of dried rice each morning.

11. Take digestive enzymes during your meal.

12. You should have a bowel movement 20-30 minutes after eating every meal, if your pooh train is operating on time.

13. Do the colon transit test - eat sweetcorn or beetroot and see how long it takes to come through.

14. To overcome parasites invading your gut and upsetting your gut flora, eat organic foods, raw foods, raw garlic, bentonite clay, chew your food, and keep your stress levels down.

15. Get your METABOLIC TYPE tested, this should automatically sort out some food issues. Contact me for further details or read earlier blog posts.

THE BODY IS THE BEST HEALER OF ALL< IF WE JUST LET IT DO ITS WORK.
RX

PIZZA!

2009-04-14T06:00:00.000-07:00

Craig Ballantyne is an American fitness guru and a top guy. He's really, really innovative with exercise and diet and now has a show that's running in the states on the subject of DIET V EXERCISE , aiming to prove that no matter how hard we try we cannot out train a bad diet. Ie. if you eat CRAP foods in large proportions, no matter how much exercise you do you will NOT lose weight. Check out this video, hilarious, but sooooooo true! Next time you're tucking into your pizza and coke remember it!

PLEASE GUYS, WATCH THIS STUFF, IT'S NOT ROCKET SCIENCE BUT SUCH A SIMPLE DEMONSTATION OF WHERE LOTS OF US ARE GOING REALLY, REALLY WRONG. RX

FAR INFRARED SAUNAS

2009-04-04T01:12:00.000-07:00

I've just had a minor operation, which I thought long and hard about having as general anaesthetics are full of chemcials and no one wants that stuff pumped around their body if they can avoid it.

I had it on Thursday, and all went smoothly, I was apparently only 'out' for about 25 minutes but boy has it taken its toll on my poor body and mind! Thursday night it was like my brain had been invaded by strange aliens and made my behaviour well wierd (ask some friends, they thought I'd seriously lost the plot) and then yesterday I was totally wiped out by lunchtime, and have slept pretty much since then.

To help rid my body of these 'nasties' (I'm not knocking conventional medicine in this case, am grateful to the surgeon and there is currently no other main stream way to put people to sleep without using chemicals) I've been using a four pronged attack.

Firstly, sleep works wonders for everything; it allows the body precious time to repair and recover and it's just bliss so the more of this the better.

Secondly, hydration is key to recovery from anything, plenty of clean water, herbal and fruit teas help flush the toxins out.

Thirdly, I've been taking mega doses of probiotics (and I mean mega) to make sure my intestinal flora is balanced and able to cope with this sudden influx of strange stuff that it's not used to dealing with.

And fourthly, which is what I really wanted to blog about, I've been using a FAR Infrared Sauna blanket.

Why, because it helps the body to detoxify and reduces the toxic load sufficiently so that the body is able to heal itself. The body is a miraculous thing, and can heal all sorts of problems and illnesses if allowed to, but sometimes because we mess about with it it needs a helping hand.

The Far Infrared Sauna blanket is my helping hand!

It works like a sauna in that you lie inside it, switch it on, and it heats up, but the advantage of the Far Infrared Thermal Treatment is that it's a much lower temperature than a regular sauna and the rays also penetrate deeper, offering an extremely comfortable and more efficient means of chemical,heavy metal and pesticide detoxification.

And it's soooooooo relaxing - I fell asleep!

These 'saunas'come in lots of guises, heat pads, blankets, full sauna units for more than one person, and portable sauna units and can be used every day.

They're really popular in America, and if you're interested covered in detail in the book Detoxify Or Die by Sherry Rogers. An absolutely brilliant book all about ridding the body of the chemicals we take in every day without even realising.

Mine came from a company called Get FITT Ltd who work with doctors, nurses and health practioners in the Uk and Europe. They use the sauna treatments to restore optimum health, and improve quality of life.

FAR Treatments can help people suffering from arthritis, asthma, chronic fatigue syndrome,ME, migraines, fibromyalgia, and other debilitating conditions.

It's really important to keep hydrated when using the sauna, as it is with any sauna. So drink before and after sessions to replenish the body.

Check it out at www.get-fitt.com

I'm just going to have a snooze in mine - Bring it on!Yum! RX

Todays Tip : do at least one random act of kindness today.

Yum Dum Dammer Foods

2009-03-24T06:27:00.000-07:00

A little side line of mine is beginning to come to fruition...........healthy eating 'treats'. Who out there doesn't like a little sweet treat every now and again, or even more regularly than that! But most of the cakes, biscuits, scones, flapjacks etc that you can buy anywhere from supermarkets to little corner cafes contain so much refined sugar and flours, and hydrogated fats that you end up feeling guilty , with weight problems, particularly fat around your middle, and other health problems, which takes away alot of the enjoyment of eating them in the first place.

All my 'treats' are full of organic ingredients and NO hydrogenated fats and NO refined sugar and NO refined carbohydrates, so you can enjoy them without the guilt and without the blood sugar spikes. Still in moderation though.

Here's a recipe for Chocolate Brownies for you to try, and if you do please let me know what you think. I love them and so do my kids. The variations are endless too, try adding different nuts, coconut, berries, seeds etc. for a different treat every time.

INGREDIENTS :

Plain chocolate, at least 70% cocoa, and organic 175g
Butter, organic 175g
Cocoa powder, organic 40g
Baking Powder ( I use wheat free) 1/4 tsp
Buckwheat flour, organic,85g
Seasalt, optional 1/4tsp
Vanilla essence 1 tsp
Zylitol/Agave syrup mix 300g

Method:
Melt butter and chocolate over pan of boiling water
Sieve flour, cocoa powder,baking powder into bowl.
Whizz up eggs and zylitol/syrup with electric mixer for a few minutes until frothy.
Mix flour mixture into egg mixture and add choc/butter mixture.

Pour into lined baking tin (I use grease proof paper) and bake for 20 minutes, approx, at 180 degrees. Leave to cool before transferring to a cooling tray and cutting into pieces. A little goes a long way.

Hope you like it. RX

Think Before You Drink

2009-03-16T05:43:00.000-07:00

This blog post is for all of you out there who still drink soft carbonated drinks as a 'treat'( or for any other reason!).

I see this alot with having kids, parents letting their child have a coke as a treat, and in limited quantites (80/20 rule) this is fine. Don't get me wrong, by the way, my kids love sweets and confectionery as much as any other, but thankfully we've managed to steer clear of the dreaded fizz!(although their dad does drink it and I can't persuade him otherwise).

I read a really funny article the other day in a magazine on alternative cleaning products. One suggestion for cleaning the toilet, was to use Coca Cola. Apparently if you have a stained toilet and you pour a can of coke down it, leave it over night and then flush (you may need to assist this process with a brush depending....) your toilet will look as good as new!

Apparently it's all down to the acidity of the coke! So what's it doing to our insides then when we consume gallons of the stuff?! think about it.........

It was a tongue in cheek article but I tried it the other day and it worked a treat. Better to use it for cleaning toilets and polishing bumpers on cars (another useful tip) than for pouring down your gullet. Why?..........because it soooooooooo bad for you in any great quantity, and you really don't need it. No you really don't need it.

Apart from colourings, flavourings, and artificial sweeteners in the case of Diet Coke, soft drinks and energy drinks tend to include relatively large amouunts of caffeine. And the downsides of lots of caffeine are :

Raised blood sugar, giving you an energy spike and then shortly after an energy slump - when you reach for another drink.....

Heartburn and other digestive problems, from bloating to IBS.

A horrible coating on your teeth and tongue. Yuk!

Its a diuretic, making you lose water, leading to dehydration.

It overstimulates the nervous system, leading to allsorts of nasties from irritability, insomnia, rapid and irregular hearbeat and in extreme cases a risk of a heat attack.

May contain pesticides used during the growing of the coffee beans, and these contain cancer causing compounds (so choose organic caffeinated drinks if you have to drink them).

On the caffeinated drinks scale Coco Cola is not top of the list for the amount of caffeine it contains per can,34mg. An 8oz regular coffee will contain anywhere between 60-120mg of caffeine, and a regular cup of tea approx 45mg.With the recommended 'safe' levels of daily caffeine consumption currently standing at around 300mg it's easy to 'overdose' if you're a regular fizzy drink and Starbucks merchant.

Dark chocolate unfortunately also contains caffeine (my vice and I refuse to give it up, but it is somewhat self limiting), with 1oz of the yummy stuff containing approx 20mg. However, you do get the added benefits of antioxidants and flavanoids if you pick the good organic stuff.

Worth thinking about giving up the fizz ..........? Especially when cold fresh water and herbal teas taste so good, why bother with the sugary/artificially sweetened/non nutrient stuff?

Oh and also in the article I read, and equally as tongue in cheek as the loo cleaning tip, you can use shampoo to clean limescale off the bath tub, biological washing powder to remove food from a saucepan, and indigestion tablets to unblock a plughole!!

Today's Tip : Sit down and drink a large glass of pure, clear, fresh water and tell me you didn't enjoy it.

LIVE YOUR LIFE

2009-03-10T04:02:00.000-07:00

Here's a dead easy to read blog post full of healthy, holistic tips to live your life by. Choose one, choose two choose ten or choose 'em all. Up to you. Whichever, you'll be helping your mind and your body in the long run! Enjoy, and lets have some comments and suggestions back. Let's see how long we can get this list.

- Be open to change

- Don't obsess about your weight, eat right for your Metabolic Type

- Listen to your body, it's usually right

- Ditch eating soya foods

- Don't give up, don't beat yourself up, rather learn by your mistakes

- Use supplements wisely

- Love yourself, you're gorgeous

- Eat enough, no starvation diets, they mess up your metabolism

- Drink more water - ditch the fizz!

- Eat consciously - not whilst watching telly, reading etc.

- Vary your food

- Eat meat, good meat, free range, organic, grass fed

- Don't nuke your food, particularly in plastic food containers

- Don't eat food labelled 'low fat' - if they've taken the fat out, they've added some rubbish in to make it tasty. Read the label, I guarantee it. Anyway, we all need some fat, just make it good fat - hydrogenated trans fats have no place in our body

- Eat real unprocessed food, as close to nature as possible. If it grows, it tends to be a good place to start

- Exercise reguarly doing something you enjoy

- Get some sunshine between 11am and 2pm, increase the Vitamin D levels in your body and fresh air in your lungs

- Go to bed for quality sleep by 10.30pm at least four nights a week

- Leave the white processed goods on the shelves in the supermarket - flours, breads, pastas,sugars etc. They're very refined

- Avoid artificial sweeteners- they are seriosuly rubbish!

- Avoid NSAIDS (non steroidal anti inflammatories) where at all possible. If you need them regularly your body is trying to tell you something - listen to it, as I mentioned earlier.

- If you need sugar use honey, xylitol, or agave syrup. At least they have the nutrients still intact. White refined sugar has not.

Hope this lot has given you something to think about. And please let's have some comments and some additions to the list.
RX

I'm going on a book keeping course now, oh no boring! I've been told I'll need caffeine to stay awake - will try peppermint tea, see how that goes down.

FUN FITNESS

2009-03-10T03:45:00.000-07:00

I went to see Flashdance at the Grand Theatre in Leeds last night, wow what a show! It was lively, sexy, funny, full of amazing talent, and overall a great nights entertainment.

It also rekindled my love of Pole Dancing - this featured fairly heavily and the girls who were dancing were awesome.

I've had a pole in my lounge for over a year now after having lessons the year before - not only is it a great talking point for visitors but it is truly great exercise. And so much harder than it looks.

There are classes springing up in lots of gyms around the country and are well worth trying for the following reasons:

They're fun, sexy and enjoyable.

Sessions on the pole work the whole body from head to toe.

A session can boost metabolism as much any other resistance class.

Pole dancing is a top exercise for improving:

- core stability
- back strength
- upper body strength (this is a biggy, it's dead hard on your arms and shoulders!)
- flexibility
- co-ordination

Don't think strip joints anymore (although I'm sure they're still popular in them) think main stream, healthy, fun exercise with attitude.

I loved my lessons, and loved my workout this morning in my lounge, after last nights theatre trip reminder, and feel great now. My whole body feels like it's been 'worked' and I love that feeling.

Take care when you're starting out - and don't use oils on the pole! I had a lesson after someone with oil on their legs which left the pole greasy, and slipped doing a handstand and damaged a rotator cuff muscle, ouch! But in the main have had the most fun with this different form of exercise.

My children love pretending to be firemen, so it provides fun for them too! And last year at the Vitality Show (Olympia end of March this year- worth a visit) there were guys having a go. They were covered in bruises which shows how tough it is( and the skimpy shorts weren't the most attractive thing I've seen on a man but...).

Today's Tip : Variation is the key to sticking to exercise!

C.R.A.P FOOD

2009-03-04T09:32:00.000-08:00

And by CRAP I mean caffeine,refined,alcohol or processed - and todays blog covers a very,very processed product and that's most yoghurts sold in supermarkets, under the guise of being good for you.!

I have a bee in my bonnet as a member of my family keeps offering my eldest son (who is eight) one of the above after his tea at their house. Now,they might be on a diet (even then these products won't help) but Benjamin most certainly is not.

The yoghurt in question is Muller Light Vanilla Flavour, and this is just one of a range of flavours that Muller offer, and as far as I can make out in my little study of the yoghurt market they seem to dominate the cooler shelves in most supermarkets.

Take a look at their web site, it's super and at least the milk they use to make the yoghurt is from cows who live and graze in Shropshire, which is where their products are processed.

However, these little pots of creaminess are not superfoods. They will not add a great deal, if anything, to the average persons diet.They are not a necessary part of our daily adult diet, let alone an eight year olds who needs to grow strong and healthy.

I'm not just having a go at Muller here,but all the other so called 'healthy yoghurts' which are either rammed full of sweeteners (see earlier blog on these dreaded things) or refined sugar - they are nothing more than liquid candy.

I had a look at the ingredients and this is what's in the vanilla one :

Water, yoghurt,fructose, maize starch, gelatine, flavourings, colourings, aspartame and pectins. Ok, any of those (apart from water) ever feature in a list of superfoods to be eaten as part of a healthy diet????!!!!

We all need some fat in our diets, it serves lots of essential purposes :
insulation/skin/energy store/cell membranes/hormone prodcution/assist vitamin absorption/maintain bodily systems and more. This should be good fat by the way, not the hydrogenated fats and trans fats found in so many pre-prepared foods.

So to eat something that has had the fat extracted from it (as their 99% fat free products have) is counter productive. Not only is their no goodness in it, but it has been processed highly to take the fat out in the first place.

They claim there are only 100 calories in a pot, no preservatives, no artificial colours and it's rich in calcium (33% RDA). But,the sugar and sweeteners will spike blood sugar and then drop it, leaving you wanting more to eat half an hour or so later. Your body will be wondering when the nutrititious food is coming that it can work with to give you decent energy, and so again you'll crave more food. Counter productive big time!

If you do like the creamy, sensual texture and taste of yoghurt and need something sweet (and can tolerate dairy!) why not check out the organic plain probiotic yoghurts, which offer nothing other than yoghurt and some friendly bacteria for your gut - sheep and goats yoghurts taste yum too. Add to it any of the following and you've got a delicious dessert that your body will thank you for : chopped nuts,berries, agave syrup, xylitol, cinnamon, vanilla extract, or a little Manuka honey. Enjoy!

Today's Tip : Eat consciously - think about what's going into your mouth, at least 80% of the time.

SWEET STUFF!

2009-02-27T06:39:00.001-08:00

Having said all that yesterday about diabetes, I realise that none of us are perfect and we all like the sweeter things in life every now and again. I'm not a saint either, and dark chocolate is my downfall - Green and Blacks, Seeds Of Change, you name it I looooooooooove it with a passion. But I limit it, and I try to eat it with protein so it doesn't spike my blood sugar and mess with my insulin levels.

Most of the time, I'm in control and this works.

What do you do if you fancy a dessert after a meal though? Can you still indulge in the odd sweet treat which somehow feels right after something savoury. I blame my mum, she is the most fabulous cook and always made us puddings at home, so now my subconcious says "ok where is it", as soon as I've had my main meal!

Most of the time I fight it and move swiftly on to other things, keeping myself busy enough to forget pudding. But on the odd occasion I let my mind win I have a couple of options that I consider well tasty, and sweet, but overall still healthy.

The first one is chocolate mousse.
A friend and I had fun making this the other night after dinner. All we had was a bar of Green and Blacks dark chocolate, 70% cocoa, and some eggs in the fridge(full fat organic double cream would have been lovely as we're both protein types but we didn't have any and the garage over the road only sold Elmlea - don't ever go down that route, it contains hydrogenated fat!)

So, we whisked up the egg whites, melted the chocolate and poured the egg yolks and the frothy stuff into the chocolate, mixed it about abit, put it into a dessert dish in the fridge to set. It was delicious, and the sugar limited. And no hydrogenated fats in sight. Hurray! Result. Have a look at all the ingredients contained in the chocolate mousses you can buy in the supermarkets - you can guarantee there'll be more than two and some of them will be non nutrient foods.

The higher the percentage of cocoa contained in the chocolate, the lower the sugar levels. Organic is worth buying to avoid any nasties!

Yesterday, I was home alone and knew I'd fancy something sweet after lunch, so I put a banana in the freezer (peeled in a bag) and left it for a couple of hours. When it was frozen I put it into my super duper juicer (every home should have one) along with some raspberries, some cinnamon, some coconut milk,and a spoonful of organic cocoa powder and whizzed it up for 30 seconds or so. Hey presto, home made (soft) ice cream that tasted delicious, and with no processed sugars in it.

Try it, make it up as you go along depending on what you've got in the fridge at the time, use other berries, mango, yoghurt, milk, vanilla extract, agave syrup etc.

Today's Tip : You don't have to feel deprived not eating junky CRAP foods, but rather delighted that your body is receiving the best you can give it.

NHS DRAIN

2009-02-26T14:08:00.000-08:00

So diabetes has hit the headlines as an epidemic and a major resource drain to the NHS! Well, what a surprise on both counts!

Type 2 diabetes (or often called adult onset) is a relatively new disease - and guess what causes it? Poor diet and a lack of exercise resulting in the body becoming resistant to insulin, the substance that controls our blood sugar levels, and usually becoming overweight.

When you stuff your face with sugary foods/carbs your body struggles to deal with it effectively and long term diabetes can occur.

Apparently there has been a 74% rise in new cases over the last six years in this country, and surprise, surprise (sorry I have little patience with all of this!) 80% of Type 2 sufferers are OVERWEIGHT and so need help with weight management, nutritional and dietary advice, and exercise.

It's not rocket science how we got to this stage, or how this disease could be prevented and it's about time the government started a major programme into getting our food industry sorted out, especially as the NHS is struggling big time. The multi national food corporations making foods such as breakfast cereals (see earlier angry blog) are happy and able to promote their products as healthy and nutritious despite many of them being almost half full of nasty sugary substances which help cause diabetes in the first place.

If we didn't fill ourselves up on junk foods that consist of carbs = sugars then our blood sugar levels wouldn't be all over the place and insulin production/dispersion within our body's would be normal and (type 2)diabetes wouldn't occur.

The best way to prevent obesity, diabetes and other nasty and unnecessary illnesses is to eat a healthy diet focussing on LOW GLYCAEMIC INDEX foods. These are foods which will keep blood sugars stable and no surprise that most of these foods are the 'goodies' out there, such as unprocessed unrefined carbohydrates, pulses and fruit and vegetables. (Worth reading some of the stuff Patrick Holford writes on Low GL stuff - he has several books out on the subject. Google him for more info. He's a bit controversial at the minute but I like him. I've attended his weekend work shops and several seminars and learnt lots. The guy speaks sense, again it's not rocket science).

Metabolic Typing (see lots of earlier blogs or email me for more details) gives you a food list that is right for your type and if this is cross referenced with a low GL food listing then you're on to a winner.

Today's Tip : Look after your blood sugar starting today!

GREEN STUFF!

2009-02-24T02:24:00.000-08:00

I was sitting with my children eating tea yesterday, and my five year old Nat said "Mummy, why do you make us eat so much green stuff". So, I sat down with the three of them and tried to explain the benefits of ANTIOXIDANTS and PHYTONUTRIENTS!!

Here's a blog on them which is a little more complex than the explanation they got!
ANTIOXIDANTS :
What are they? Antioxidant nutrients include various vitamins such as beta-carotene, vitamin C and Vitamin E, minerals such as selenium, and phytonutrients. They are found predominantly in fruit, vegetables, nuts, seeds, whole grains, and pulses.

What do they do? ANTIOXIDANTS help to fight FREE RADICALS, the destructive little things produced in the body all the time as part of the cell processes.In small numbers they are fine but if they continue to multiply can cause health problems from heart disease to cancer. FREE RADICALS can also be produced by things like pollution, cigarette smoke, stress and intense exercise.

ANTIOXIDANTS are able to disarm FREE RADICALS, and neutralise them preventing them from harming us, which is why a diet rich in the above foods is so necessary. Particularly if you are involved in intense exercise, or are crazy enough to still be smoking?!

The ORAC score has been put together by scientists to show the ANTIOXIDANT power of fruit and vegetables, and if these foods are eaten regularly will significantly raise the ANTIOXIDANTS in your blood. An example of the ORAC score table is this :

Blueberries 2,400 Kale 1,770
Blackberries 2,036 Spinach 1,260
Strawberries 1,540 Brussel Sprouts 980
Raspberries 1,220 Brocolli 890

So mix it up and eat your fruit and vegetables daily - according to your Metabolic Type* of course (despite kale and broccoli being high they are not good foods for me, I eat lots of spinach, green beans and mushrooms).

PHYTONUTRIENTS
These guys are worth talking about by themselves as they are pretty powerful in lots of ways.
What are they? They are plant compounds that have some great health benefits. They include plant pigments, think deeply coloured fruit and vegetables, and plant hormones, found in grains, pulses and herbs (and soya products but be careful with soy, most of it is GMO - will blog about this another day).

PHYTONUTRIENTS have many roles, these are some of them :
fighting cancer, reducing inflammation, combatting FREE RADICALS (they are also ANTIOXIDANTS as mentioned above), reducing heart disease risk, boosting the immune system, helping to balance the bacteria in the gut, and also fighting harmful bacteria and viruses.

The best sources are those fruit and vegetables with deep colour,and it's best to eat a variation of these each day according to your Metabolic Type*. The colours relate to different PHYTONUTRIENTS and the more intense the colour the more PHYTONUTRIENTS you'll get into your body.

Green foods = lots of magnesium, iron and chlorophyll - great ANTIOXIDANTS.
Orange and yellow foods = rich in betacarotene, and other carotenoids which are powerful ANTIOXIDANTS and can help to maintain youthful looks (carrots, apricots and mangoes)!
Red food ie. tomatoes are rich in lycopene, a type of carotenoid, which has lots of publicity in helping with the male prostate. It's also better to cook the tomatoes as this releases greater amounts.
Purple/red foods - plums,cherries,red grapes,blackberries - are very powerful at fighting FREE RADICALS. Their colour comes from anthocyanins.
White foods - apples, pears, cauliflower - contain flavonols, which protect against heart disease and cancer.

So, in summary, is there any reason whatsoever why you wouldn't want to include a few handfuls of these guys in your diet ona daily basis? Think about it - if you don't get several portions of fruit and vegetables every day, your body is having to fight extremely hard against the free radicals which as mentioned above are unavoidable.

I explain to my kids that if they eat their fruit and veg (and believe me it's an upward struggle alot of the time) that the little army of tiny men in their body's (the ANTIOXIDANTS) will have plenty of ammunition to fight off the bad guys (FREE RADICALS) trying to invade. They seem to understand that concept!

* I know I keep banging on about Metabolic Typing but if you're struggling with weight, or have foods that don't agree with you, or have recurrent energy slumps, trouble sleeping, or digestive problems (to name but a few) it could really help you, and it is so straight forward to do. An online questionnaire, results back to me within 48 hours and off we go from there.

TODAY'S TIP : Lets get some colour on those plates!

Totally Ridiculous Xercise

2009-02-22T13:09:00.000-08:00

Chris says I'm a marketing mans dream (he is one, how funny!) and definitely thought so when I purchased a new exercise kit after seeing an advertisement and an article in a fitness magazine.

It's called the TRX System, and I bought it about eight months ago and I love it. It is totally awesome!!

TRX actually stands for Total Resistance Exercise, but it looks so bizarre that the other title somehow seems more apt. Anyway, I did wonder when I sent for it whether it was just the latest gimmick but as always wanting to keep up with whats 'hot' and do the best for my clients I needed to try it.

And after researching it found out that it is serious homegym equipment, and was developed by Navy Seals to train their recruits. It's now used by all kinds of people from trainers to serious athletes who wish you improve specifically for their specialised sport(climbers,golfers etc.). Alot of the gyms in America are also using the TRX for classes so anyone gets to have a go.

Basically it's a suspension training system that comprises very, very, very strong straps which are attached to either a strong door, a tree, goal posts etc.You hook your feet/hands depending on the exercise through the straps and create resistance.

You need a six feet wide, and eight foot long area to train - check this out first it's important. Oh and by the way, when using it on the back of the door it's wise to let other family members know! One of my kids opened the door when I was doing a set of push ups and nearly catapulted me through the window!

A twenty to thirty minute circuit programme will work all the muscles of the body and I will guarantee you'll be well sweaty and in desperate need of water by the end of it. It's challenging, it's tough and they're all multiplane exercises which use multiple muscles and joints simultaneously.

You control the resistance yourself and so the level of difficulty by simply shifting the position of your body so it really is suitable for everyone.

And it's so versatile, it packs up into a small bag, and off you go!

TODAY'S TIP : Don't get stuck in a rut, try something new today. Call me and I'll take you through a TRX workout. I guarantee you'll know you've worked out.

Multi Tasking

2009-02-18T13:56:00.000-08:00

One of my mates was in the gym on Monday night, watching me on the Tonight programme (I was having my mercury fillings removed!) on a million TV screens placed in front of the cardio machines to relieve the boredom. Some other members were no doubt catching up on some texting, or reading a newspaper or a book or their emails on their I Phone. Whatever they were doing were they concentrating on putting 100% effort into their exercise?! Were they working hard? Were they breaking sweat?

Chances are they weren't. This is a familiar sight in gyms up and down the country, and I apologise if this doesn't apply and you work your socks off doing cardio, but most people don't.

Most people do 'steady state cardio'.Which is more than likely why their body's don't change shape and they don't feel any fitter.

Sure, if you're a beginner to exercise you need to start off at a low intensity, walkings great, and progress gradually but to see real results and burn that fat when you've been exercising a while the best way to get results is through HIGH INTENSITY EXERCISE.

Basically what this means is changing the pace, resistance or movement a few times during your workout. It means working your body (and your mind) hard, very hard so it's not for the faint hearted, but do it regularly and you'll release some pounds.

As long as you're eating right that is. All this goes out of the window if you're busy stuffing your face with CRAP foods (see previous blogs for details) because as I'm always banging on about, nutrition is 80% the way to a healthy and fit body. Get yourself Metabolic Typed for best results.

The best thing about HIGH INTENSITY EXERCISE is that you can blast it out in a short time, rather than spending hours pounding away at the steady state stuff and it's still way more effective. And - yes there's more - because intervals boost your metabolism you'll be burning calories for the rest of the day too, whatever you're doing! (as long as you're not in Mcdonalds - bah!)

Try this, you'll need 12 minutes, that's all:
Warm up with a gentle jog for four minutes.
Sprint for 10 seconds, walk for 20 seconds, sprint for 10 seconds - repeat this for four minutes.
Cool down with a gentle jog for four minutes.
You should be pretty tired at the end of this!
(or swim it, or cycle it, or cross train it)

You can also do intervals using bodyweight exercises, machine weights in the gym and free weights and other bits of equipment (TRX - more on this in another blog, bosu ball, stability ball etc)- get creative! Change your movements, vary the weights, make a little circuit for a few minutes and repeat.

Example : squats/press ups/dead lifts/tricep dips/plank.Do each of these for a minute, rest and repeat. Put your heart and soul into it for ten minutes and you can reap the benefits, if done regularly. And there are so many variations, you need never, ever get bored.

By the way,don't forget to stretch afterwards.

Be consistent, try cardio intervals twice a week and resistance intervals four times a week - that still gives you one day off - and see how your body benefits.Total time exercised = 60 minutes. Think we can ALL spare that don't you?!

(By the way, if you're training to run a marathon you have no option but to do the steady state stuff - if this is you, you have all the luck in the world from me!)

TODAY'S TIP : Schedule exercise into your busy day, you owe it to yourself.

KEEP IT SIMPLE

2009-02-17T14:41:00.001-08:00

Chatting to a friend yesterday about the best things you can do for your health starting tomorrow.Here's a really quick blog with my suggestions :

TOP 10 TIPS :

1.Sleep well, let your body rest and repair itself - go to bed between 10 - 10.30pm at least five nights a week.

2.Do three times high intensity workouts each week - no shirking, these need to be scheduled in to your working day as VERY IMPORTANT, CAN'T BE MISSED AT ANY COST.

3.Eat well, according to your Metabolic Type - read previous blog posts or contact me for further details. ruth.goodwin@balancedpt.co.uk.

4.To eat well, you need to PLAN well. Sit down at the weekend and plan a weeks worth of meals (sounds boring but try it for a week) and prepare meals in advance whenever possible. Don't rely on the works canteen or the local coffee shop, you'll deviate from your ideal food, it's guaranteed.

5.Keep moving on your 'rest' days - go for a brisk fifteen minute walk; keep active.

6.Get out in the fresh air every day, get some Vitamin D into your body. Best time to do this is between 11am and 2pm.

7.Keep a journal - see last weeks blog on journal writing. It'll help you stay on track.

8.Eliminate negative thoughts - if they pop into your head replace them with a positive one. this may take a while but is so worth it.

9.SMILE! See lovely poem from earlier blog. It works!

10. Take me on as YOUR Holistic Lifestyle Coach today - we'll see great results together.

TODAY'S TIP : Your health is of vital importance.Look after it.

CHEER UP!

2009-02-17T00:44:00.000-08:00

A friend sent me this yesterday and I have to share it with you, because it's just fab!

Smiling is infectious, you catch it like the flu,
When someone smiled at me today, I started smiling too.

I passed around a corner, and someone saw my grin,
When he smiled I realised I'd passed it on to him.

I thought about that smile, then realised its worth,
A single smile just like mine, could travel round the earth.

So if you feel a smile begin, don't leave it undetected,
Let's start an epidemic quick, and get the world infected.

TODAY'S TIP : SMILE; bet the person you smile at can't help but smile back at you!!

They're having a laugh...........

2009-02-16T15:30:00.000-08:00

Every Friday in our house we have 'eat what you like day'. My three kids are allowed to choose what they have for breakfast, what goes in their lunchboxes for school, and then it's always pizza for tea from our local take away. This is me working to the 80/20 rule!

For breakfast they always choose cereal, usually the ones sold in attractive (to kids!) colourful,little boxes and with all the goodness of cardboard (and that's doing cardboard a disservice) in them.

But, they love them because they're full of ...............you guessed it,sugar! Children just love sugar and seem to be able to sniff it our from a very long way away.

So I thought I'd have a little look at the packets of these delicious morsels my children go to school full of (one day a week I hasten to add!) and lo and behold NON NUTRIENT foods they most definitely are, and if I had my way they'd all be banned!(me = bah humbug, my husband thinks).

According to the government guidelines any cereal which has a sugar content of over 10% is classed as 'high in sugar' (check out www.foodcomm.org.uk) and guess what? Every single one of the boxes I looked at has well more than 10% sugar content.

Example :
Cocoa Pops = 39% sugar
Sugar Puffs = 49% sugar
Nestle Monsters = 35% sugar
Frosties = 40% sugar
Cheerios = 35% sugar
Golden Nuggets = 34% sugar

Yet these cereals are being advertised as the best way for our children to start the day, full of wholegrain goodness, no artificial additives etc. etc. What the manufacturers (and yes they are totally manufactured - nothing natural about these babies) are forgetting to tell us and our kids is that these products are simply simple carbohydrates = sugar.

CRAP foods - the P standing for processed and that's what these cereals are. By the time they are hitting the stomachs of our prescious little ones there is very, very, very, very little, if any, goodness in them whatsoever.Yet how many million kids start their school day full of them and are expected to concentrate and participate until lunchtime at school on this 'energy food'??

They're having a laugh, Kellogs,Nestle etc.(all the way to the bank) and so are we, as parents, if we think our children will learn to their maximum capability (don't get me wrong I am not a pushy parent but school is there for a reason) and get the most out of school on a bowl of sugary cereal with a bit of milk on top.

What these NON NUTRIENT foods will do is spike their blood sugar, for instant 'hyper' energy, and then drop it from a great height a short while later leaving them craving more/lacking decent energy and brain power to learn.

The cereal I found to be the least sugary is Whole Earths Honey Oaty Pillows with (just) 21% sugar, but you've guessed it - my kids don't like it. It's not sweet enough!!

Good God, what the hell (excuse my language but I'm in a rage about this stuff) is wrong with wholemeal toast, eggs, porridge -sweetened with sugar, if you must but just a little, bacon, sausages, tomatoes, mushrooms, home made muesli etc. etc.

Think about it for your kids sake. Limit them to one day a week. And if it's you that's eating this rubbish, shame on you.

TODAY'S TIP : Stay conscious over food choices. You are what you eat. You are what you digest.

MYTH

2009-02-12T06:38:00.000-08:00

Muscle Weighs More Than Fat - yeah right, how can that be?!

This phrase is soooooo overused and is actually a physical impossibility.

If you put a pound of muscle on the scales, and then a pound of fat on the scales, guess what? They'd both weigh a pound! Dur!

However,there is a difference in the total volume of each of them. One pound of muscle could look like the size of a tennis ball, whereas one pound of fat may look much bigger - maybe three times bigger.

This is because muscle fibres are denser than fat - not heavier.

So what would you prefer lots of in your body, wobbly fat or firm, dense muscle? Bit of a no-brainer really, so GET MOVING and shift some of the lardy stuff for good.

TODAY'S TIP : If you do nothing more each day than a brisk walk for 20-30 minutes you WILL improve your fitness levels and help shift fat depending on your diet. Or try running/walking up and down stairs for ten minutes, it's a killer!

RECORD IT

2009-02-11T09:40:00.001-08:00

To keep you on track with your health and fitness and particularly your nutrition, (which as I've blogged about before gets you 80% of the way to health if it's right) it's well worth keeping a journal.

I went to Paperchase recently, sellers of the most beautiful writing pads and journals on the planet, and bought several. I figured if they're pretty and stylish and luxurious I'm more likely to want to keep writing in them than I would on a scabby bit of lined paper!

Anyway, since New Year I've been keeping up with all sorts about my life. I view everything I do as an experiment and so worth recording, from the food I eat, the liquids I consume, the exercise I do, the thoughts I have, (both positive and negative), my goals, and the good and bad stuff that happens to me.

If I have a bad day with my food and my digestive system reacts to it, if it's recorded I'm less likely to repeat the same mistakes - that's the theory and so far it's working.

We need to keep adjusting everything and changing the variables to get the outcome we want. And we'll all have bad days and good days to learn from but lets not beat ourselves up over a bad day - use it to learn from.

Apparently the definition of stupidity is to keep repeating things that give you a negative outcome. Makes sense!?

I read a lovely thing in a magazine article the other day suggesting we keep a 'Book Of Abundance' and in it write down all the good things that happen to you from chatting and laughing with a friend, to a man tipping his hat and saying Happy New Year (happened to me and it made my day!) When you're feeling down open it up and have a read. Life really isn't that bad is it?!

TODAY'S TIP : Try it.Write it all down. It works for me.

CORE STABILITY

2009-02-11T07:37:00.000-08:00

I have several clients at the moment who seem to be suffering with bad backs for one reason or another. So, i've been doing some research and apparently one in three adults in this country suffer from some form of back pain every day. That's high, and back pain is horribly debilitating.

Chances are there's some muscle imbalances going on, and in particular a weak core area. When core stability is increased it protects your lower back from injury but not only that, it will improve your sports performance.

Your core is involved in what ever sport or exercise you choose to take part in,or most movements for that matter, but because so many of us do so much sitting every day, muscles become out of balance and are weakened. Particularly the core and the gluteals.

Core training is such an important part of keeping fit and staying healthy, and the exercises chosen will determine how your body adapts to the exercise. If your spine is stable and solid it's so much easier for your body to move in all planes of movement, and function optimally.

And ease of movement is the way forward........

For those who are interested, the core comprises the following major muscles which need to be worked to stay in tip top condition : Rectus abdominus (six pack), erector spinae (back), internal and external obliques (sides) quadratus lomborum, iliopsoas and transverse abdominus. Oh, and mustn't forget the diaphragm and pelvic floor (often weakened when we have children).Lots of them, hey!

It's important as a personal trainer to assist clients in training their 'abs' in the right way, from the word go. Activation of the TVA has to be learnt to ensure no 'popping' occurs, ie pushing out rather than pulling inwards.

An exercise called the 'Four Point Tummy Vacuum' is great for beginners. Done on all fours, hands under shoulders and knees under hips you envisage pulling in your abs from your pelvic floor upwards in four small movements, and then slowly releasing. Breath out as you suck in and in as you release.Practice lots to get the hang of it. the beauty of this exercise is that no pressure is placed on your back. Great for stabilising the spine.

The plank is also a great overall core exercise and lots of fun, there are many many versions of this (with one leg, with wobble boards/stability boards/bosu balls etc.)and when I get round to working out how to put videos on to Youtube, I'll demonstrate some of them! (Matt Clough if you're reading - help!).

To do the basic one, lie on the floor on your front, feet and knees together, on elbows, lift the trunk and knees off the floor and maintain position with a neutral spine and head for as long as possible. Suck that tummy in and hold it......but keep breathing.

Ben, my son has just timed me and I did a three minute plank - I think that's ok?! but I have just done an hours work out, so could do better. One of my clients is up to a minute and a half so I better get practicing!

Both of these exercises are great for core training, and if you have back problems they'll help re train your core muscles to keep your lower back stable.

They both focus on stability so there's little movement around the spine. Your lower back stays solid, and doesn't move. These exercises can be done by beginners and the more advanced, they will improve sports performance.

Having mastered core stability you can then progress to core strength and then core power exercises but getting the basics right is KEY. Having core stability will help you in all areas of your life from picking up children, to reaching up to kitchen cupboards to washing the car, leaving you LESS likely to get injured.

So off you go!

TODAY'S TIP : Focus on what you want out of life, visualise it, feel it, smell it, taste it and go for it........Feel The Fear and Do It Anyway!

LIGHTS OUT

2009-02-08T14:06:00.000-08:00

I'm attempting to 'walk the walk' and 'talk the talk' of a Holistic Lifestyle Coach at the moment by getting to bed on time.For lots of reasons I've got a little out of synch over the past few weeks and need to get a grip........so I have precisely twenty three minutes to write todays blog before retiring for the night, and I can't wait.

Sleep is KEY to a healthy mind and body. Scrimp on it and you may find you're suffering from lots of minor health ailments from headaches and brain fog to frequent colds and sore throats.

Sleep along with nutrition and exercise is a basic human need and so very important for your health.

As a nation we don't sleep and much of this can be put down to our twenty four seven daylight - artificial lighting has an awful lot to answer for. Cavemen wouldn't have been up partying until 2am, they slept when the daylight ended - in Winter. In Summer however they would have gone to bed later due to the longer days. Today, for our body's, every day is a summer day and it's quite frankly confusing us.

Why?

Because as mammals we are hard wired to store fat when exposed to long days and then to sleep (or at least starve) for a while. But we don't sleep and we don't starve either, certainly not for carbs. That's one of the reasons why we're fat and we're getting fatter as a nation. It's endless August!!

This all boils down to our circadian rythmns (sleep/wake cycle), and key to this rythmn is the hormone cortisol.

Basically: Light = Sunshine = Cortisol release = Daytime activities

If we follow our natural sleep/wake cycle cortisol decreases in the afternoon and we start winding down as the sun sets and should fall asleep by 10pm ish.

Ideally, to optimise your bodys physical repair cycle you need to be all tucked up by 10pm, 10.30pm at the latest. Yes I know, by the time you've got the kids to bed it's already 9pm so it doesn't leave much 'me time', and then sleep for eight hours (ha, ha with three kids I can't remember the last time I had a full nights sleep).

Mental repair happens between 2am and 6am, so good to get this in if you have any stresses or worries.

But guess what? - if you consume CRAP foods in the evening (caffeine/refined/alcohol/processed) this will stimulate your symathetic nervous system and trigger more cortisol to be released, so waking you up! Cortisol being the activating hormone thats released in response to stress.

Watching TV, using the computer, and doing tough exercise routines will all give the same response, so bang goes your flicking through the Sky channels until the wee hours!

Go to bed late after these activities and a few alcoholic drinks and you body's well out of synch for the night, and of course the following morning. Cortisol levels ,believe it or not, can be responsible for a lack of enthusiasm for breakfast time. And we all know how important breakfast is.

So do yourself (your mind and your body) a big, big favour and schedule in several early nights this week, and see how much better you feel for it. You will, I can guarantee it.

Here are some tips to get you in the mood for sleep : (anyone got any others which may be beneficial, please feel free to comment)

Plan a time for sleep and stick to it

Exercise gently in the evening

Switch off the TV well before bed time.

Ditto for computers (whoops I'm running out of time here...)

Take a warm bath

Avoid caffeine for 6 hours prior to bed

Eat right for your Metabolic Type - helps avoid blood sugar dips etc.

Sleep until sunlight (try a LUMIE alarm clock, this will wake you up gradually as it mimicks sunlight. Go to www.Lumie.co.uk)

Have a low bedroom temperature

Keep hydrated - drink lots of water and herbal teas

Don't take prescribed sleeping pills long term, they will have several side effects

Drink chamomile/valerian tea, both are relaxants

Try a meditation CD or relaxing music CD - I find this really helps!

Eat sleepy foods, foods containing tryptophan ie. bananas/turkey/milk

And above all RELAX! If you're all 'het up' when you get into bed you won't be able to drift off.

Whoops,I'm two minutes over, off I go!! Nite,nite.RX

TODAY'S TIP : Read LIGHTS OUT - Sleep, Sugar and Survival by T.S.Wiley. It's a great book, and makes everything crystal clear.

GET MOVING!

2009-02-04T02:44:00.000-08:00

Ok it really is time for all the couch potatoes out there to get moving! No more putting it off, no more excuses, no more blaming lack of time etc. that's not going to wash anymore!

It's National Fitness Week this week and Mel B's headlining it, and wow how fab does she look!! Check out her new video if you do nothing else during this week. It's hard work but you'll get results (maybe not the same results as you would if you hired me but...........),that is if you don't mind her Yorkshire accent and the fact that she talks about getting sweaty alot.

Check out www.nationalfitnessweek.co.uk for more information. They're giving away free passes to Fitness First and all sorts. Have a look, it may be just the motivation you need in this cold and snowy month of February.

On the other hand if you're the kind of person who would benefit more from the personal, one to one approach, why not give me a call......... I have a vague yorkshire accent but promise not to talk about sweating!

Todays Tip : Get moving. You owe it to yourself.

POSITIVITY

2009-02-03T14:47:00.001-08:00

I'm having a stressy time at the moment which has been going on for a while. A friend emailed me this poem the other day, as words of encouragement. It's lovely and I hope that if you need it, it will brighten your day too. RX

" Have Positive Thoughts and Always "Hang in There"

Difficulties arise in the lives of us all. What is most important is dealing with the hard times, coping with the changes, and getting through to the other side where the sun is shining just for YOU.

It takes a strong person to deal with tough times and difficult choices. But YOU are a strong person. It takes courage. But YOU possess the inner courage to see you through. It takes being an active participant in your life. But YOU are in the driver's seat, and you can determine the direction you want tomorrow to go in.

Hang in there.......And take care to see that YOU don't lose sight of the one thing that is constant, beautiful and true : Everything will be fine - and it will turn out that way because of the special kind of person you are.

So....Beginning today and lasting a lifetime through - hang in there, and don't be afraid to feel like the morning sun is shining.....just for YOU.

Collin McCarty

RELAXED BATHING

2009-01-31T01:22:00.000-08:00

I want to share with you today the wonders of EPSOM SALTS; I discovered them a few years ago and they're truly fabulous. I gave all my clients a bag of them for Christmas, and have had some great feedback.

Epsom Salts are full of magnesium and sulphate and both of these minerals have the most amazing health benefits.
Between them they are responsible for helping to regulate over 300 enzymes as well as assisting lots of other bodily functions (enzymes are catalysts for the chemical processes to occur in the body) from muscle control to the elimination of toxins.

Lots of people are apparently deficient in these vital minerals and this can lead to health problems, and the easiest way to absorb them is through the skin - via Epsom Salts.

A diet high in sugar and fats by the way,actually works to deplete these minerals from the body - not that I'm suggesting that any of you eat lots of these foods but...

So the benefits of Epsom Salts :

- they can ease stress
- they can improve sleep and concentration
- they can help muscles and nerves function properly
- they can help reduce inflammation
- they can help relieve pain and muscle cramps
- they can help flush toxins from the body
- they can help prevent and ease migraines

How to use Epsom Salts :

In the bath - divine! This is the most common use, great for destressing after a hard day at work or for relaxing muscles after a heavy workout. Run a deep warm bath and add two cups of Epsom Salts (double this for large baths) and soak for as long as you like, but thirty minutes minimum. Bliss!

Compresses - two cups of Epsom Salts per gallon of water for sore muscles, insect bites and removing splinters.

Foot Bath - one cup of Epsom Salts to a tub of warm water for aching feet.

I'm addicted, try them for yourselves they really are soooooooo lovely.
By the way, if you're local to me I have plenty in stock - email me at ruth.goodwin@balancedpt.co.uk. If not, you can buy them at good health food shops.

Today's Tip : Think we've been here before but.. you're important, look after yourself.

GET WITH THE PROGRAMME

2009-01-29T06:34:00.000-08:00

It's all very well moaning about your weight, and how tight your clothes are and how uncomfortable you feel, but if you're so bothered WHY don't you just do something about it?! Take the bull by the horns and make 2009 your year to get yourself in good shape.

Now, I could bang on and on about all the latest fitness fads, exercise DVDS (which seem to be flavour of the month at the mo - and some of them are actually pretty good,will review in next blog) etc. but 80% of how you get yourself in shape, I believe, is down to what you put into your mouth. Yes, you actually are what you eat - or more specifically you are what you digest.

Your body is unique, it uses food for fuel in a way that no other body does, so that's probably why you and your mate can go on the same diet and it'll work for one of you and not the other.

But it stands to reason that everyone who eats fast food, processed food, lots of alcohol and sweeties is not going to be too healthy.

METABOLIC TYPING offers you a way of eating that is exactly what you need to lose pounds, feel healthier, have more energy and fight all the nasty bugs that are going round right now.

And it's so simple to do - fill in an online questionnaire from me on your psychological, physiological and dietary traits and you'll be rewarded with a detailed food and drink list to follow for every meal. You'll be given help with this, guidelines on other factors ie. environmental that could be inhibiting you, and with some careful menu planning, shopping, and eating/drinking you'll get the success you deserve for life.

Today's Hot Tip : stop messing about with other diets - Metabolic Typing is the way forward. Try it and see, contact me at ruth.goodwin@balancedpt.co.uk. Talk to me!

HALF TON SON

2009-01-19T13:41:00.000-08:00

I came in on this programme half way through last night, and at first thought " Oh my God, thats disgusting". This nineteen year old guy was so fat he literally sat in a chair all day being waited on hand and foot by his mother. I watched as he ate a ginormous plate of burger(s) and chips with ketchup and to be honest I was repulsed.

He weighed in at 800lbs, and doctors in America told him he wouldn't live for another ten years if he carried on. His heart and lungs, and other organs are under enormous pressure that cannot be sustained indefinitely.

But my repulsion turned to pity when his mother was interviewed by a psychologist; it turned out she had a son before this one, who had died at eighteen months. She struggled to get over it, and when she had her second son (Half Ton) she poured all her love into feeding him up. And boy what a good job she did!

This was how she met her emotional needs. And how common is that, actually? How many of us use food and drink and cigarettes and caffeine when we're emotionally stressed. I know I do(just with chocolate though, dark of course!).

Most undisciplined eating is emotional.It makes some sense - simple carbs and fats elevate a persons mood by lowering stress hormones. So, if you're down it lifts you up, temporarily. Sweet foods elevate pain relieving chemicals in the brain, heightening pleasure in the same way addictive drugs do.

So for self medication, people with emotional needs (which could be any one or a combination of the following : loneliness, anger, sadness, anxiety, stress, fright, irritation, depression, worry and many more) may overeat sweets or processed foods/binge drink/smoke etc to get them through the hard times.

The trick to conquering it is to find out what your 'trigger' is ie. the feelings you get just before you reach for the big bar of chocolate, and then to look for an alternative way of dealing with it/them. It's important to acknowledge your emotions, write them down and don't push them away or supress them. Unless dealt with, they will return.

There are many options available to help - just caught the end of a Paul Mckenna programme using EFT (emotional freedom technique)tapping techniques on just this very subject. Hypnotherapy can also help, as can timeline therapy and councelling. Even relaxation techniques such as massage, and most definitely positive affirmation CDs can help. All of these therapies aim to break the emotional connection with food, and boost self esteem.

Not an easy one, but for the lady with the One Ton Son it is a life or death situation - if she carries on feeding her son 8000 calories a day he is going to die, and soon. Most of us are not in such a critical situation, but if you do recognise emotional eating in you, it may be worth trying to get a handle on it.

Good Luck!

NUTS about nuts

2009-01-13T03:00:00.000-08:00

High fat foods that are good for your health! Yes you heard correctly, and what a choice we have ; my favourites are macadamias, walnuts and Brazil nuts but whichever ones you pick they have health benefits.

The habits of traditional people should serve as a guide to us - they ate nuts in abundance because they were readily available, unlike microwave meals, McDonald's and chocolate bars!

Nuts and seeds are in fact best eaten when they've been pre-soaked or they're partially sprouted. This is because - science bit coming - they contain numerous enzyme inhibitors that can put a real strain on the digestive mechanism if consumed in excess.

Best way to do this is to soak them overnight in water with some natural salt, and then dry them in a warm oven before eating. Or if you're hi-tech enough to have a dehydrator, you can obviously use this!

The salt in soaking water activates enzymes that neutralise the enzyme inhibitors.

Nuts are a useful addition to the diet, any diet,but if you do the METABOLIC TYPING DIET you'll find out which specific nuts will work best for you.

They're full of omega 3s, are rich in protein and contain fibre. They have a low GI and GL meaning that they won't spike blood sugar levels, leaving you energised for longer. They're also a great source of minerals, vitamins, and plant hormones called phytoestrogens - which appear to protect against hormone related cancers.

An excellent snack between meals is a small handful of nuts with an apple, combining protein and carbs to balance blood sugar.

So what's the choice and what's in them? :

Pistachios - high in potassium (good for blood pressure), calcium (bones and teeth) and Vit E (skin). They also contain high levels of plant sterols which help protect the heart.

Walnuts - Omega 3 rich they're one of the highest in polyunsaturated fats. They contain a high level of alpha linoleic acid which is a type of Omega 3 that helps prevent clots and heart attacks by thinning the blood.

Brazil Nuts - My favourite, favourite! High in selenium which is an antioxidant, helping to protect against cancer. You can get all your daily selenium requirements from just three brazil nuts!
Also the richest nuts in phytoestrogens.

Cashews - High in iron helping prevent anaemia, and Vitamin K, which is essential for helping the blood to clot. High in mono unsaturated fats too!

Macadamia - Improves the ratio of good(HDL) and bad (LDL)cholesterol, and taste yummy!

Pecans - high in Vitamin E, and phytoestrogens, and the minerals potassium and magnesium which many diets lack, and are very necessary for the healthy running of the body.

Almonds - these nuts are always in the superfood lists, and with good cause.They contain more fibre and Vit E than any other nut. The fibre they contain is great for digestion and healthy bowels and just twenty will give you as much as an apple.
Also rich in calcium. Almonds have a great versatility and ground they can be used instead of flour in baking.

Peanuts - I've included these but actually they're not officially a nut (why are they called peaNUTS then?!). They are in fact legumes, like a pea or a bean but they are very nutritious, as my four year old will testify - he just loves peanut butter!
They're rich in chromium which helps regulate blood sugar levels, and folates (a type of B Vit) and isoflavones (plant hormones with similar effects to phytoestrogens).

Nut butters are yummy and are now widely available, and a great alternative to jams and marmalades on toast. I found some brazil nut butter the other day for the first time - that was a good find! Try them, I'm sure you won't be disappointed.

TODAY'S TIP : To follow the best diet for you, for the rest of your life get yourself Metabolic Typed. Call/message me today!It's quick, easy and it won't hurt, promise!

WEIGHT LIFTING

2009-01-12T11:28:00.000-08:00

Love it or hate it, resistance exercise, if done with enough intensity and enough regularity is going to get you where you want to be body shape and fitness wise.

It's being shouted about by everyone involved in the fitness industry, and has been for a long time now, that steady state cardio won't help you make the changes you're after. It's also very dull and boring. Who really wants to pound the streets for hours, or the treadmill in the gym, when you can bang a weights session out in less than half that time and get better results quicker.

So why should you lift weights? :

1. Well, it'll increase your strength for functional, everyday activities for a start - piggy backs for the kids, grocery shopping, moving furniture to name but a few. It'll make them easier than a walk in the park!

2. It'll help to boost a stalled metabolism - a benefit that becomes more important as we age. Every decade apparently it slows down by three per cent, and we lose muscle and gain fat. That's not a good thing! Lifting weights is the best way to prevent or reverse muscle loss - muscle burns calories more efficiently than fat.

3.It'll make you smile. You'll feel powerful and in control of your body, and your mind, because you have to focus on what you're doing.

4. It'll improve your self confidence, as your body shape changes, how much better are you going to feel about yourself?!

5.It never needs to be boring; there are thousands of different exercise variations so there's no excuse for doing the same thing week in, week out. Plus it's good to shock your muscles by mixing it up a lot.

6. It can improve your bone mineral density, minimizing the osteoporosis risk.

7. Ladies, you won't bulk - you don't have the testosterone that men have, so unless you're doing weights and taking steroids you'll just get definition and tone but not bulk.

8.You burn calories after you've worked out not just while you're doing it - not an excuse for chocolate but............

9. It keeps you healthy in other ways. It's good for improving joint stability as it strengthens ligaments and tendons. This is most useful in others sports, as it'll help prevent injury.

10. Weight training can help your heart stay healthy by increasing your good cholesterol (HDL) and decreasing your bad (LDL), and your blood pressure too.

11. And last but not least, defined muscles look sexy right? Well I think so.

Today's Tip : SO, if you're a new comer to weights, give me a call and we can have lots of fun with some great programmes. If you're a lapsed weight trainer, how about taking it back up, it is January after all..............

Goal Setting

2009-01-08T03:36:00.001-08:00

Last night I went to my regular Ceroc class - my God, you could hardly move in the hall for all the 'newcomers'. Why the sudden influx I wondered, then I realised....

Yep, it's the time of year when we all sit down and make New Years resolutions and exercise of some description usually features highly. Gyms take in record numbers in January and then lo and behold come February they're back to the die-hard members.

I've made a long GOALS I WANT TO ACHIEVE list, as I do every year and am determined to stick to it. But just to make a list isn't enough - it takes a good deal of thought, (some realism) and alot of planning and goal setting. Things don't just happen, we have to make them happen, not anyone else, WE are responsible.Our hearts and minds have to say a big YES.

That's what I say to clients who say to me that they'd like ME to get them fit. With the best will in the world I can help and advise them but THEY have to own the belief that this can happen.

They have to want it badly enough, they have to be able to see themselves in six months time the way they want to be and keep that picture vivid and clear. Not just the picture but everything else that goes with it, emotions play a big part - how will they feel, what will their confidence be like, what will their motivation be like, how will others react and how will this make them feel.

I come at it from the 'tough love' stance - getting fit takes hard work and there's no getting away from that. Anyone who thinks they can work out for an hour with me and get fit, and eat what they like are just kidding themselves. If we go through life moaning about everything and blaming things/people/weather etc. for the way our lives are, we're not taking responsibility. We have to say a big resounding 'YES' to the universe and get on with it!

And there's no such thing as a mistake, it;s just something we learn from if we get a little off track, and lets face it everyone does from time to time. Life is one big learning curve, and it'd be really dull if it wasn't so no beating yourself up if it's not going your way (or blaming others).

Keeping a journal, setting weekly goals and reviewing it at the end of each week is a good way to stay on track. If the goals have not been met, evaluate why, work out how you can get back on track, acknowledge whats happened and put it behind you and move on!

Everyone of us is different in the way we motivate ourselves, some people are 'go-getters' and very gung ho about it, others plod along at their own pace and some do it in fits and starts. Work out which one you are and play to your strengths, without comparing yourself to others.

Once you start achieving, it's a great motivator and will spur you on to do more. So, start small and gain satisfaction from small steps before trying to move mountains, that way disappointment will be minimal.

Lastly before I list publicly all my Goals for 2009 (so I HAVE to achieve them!) get yourself a goal buddy - someone you can get together with once a week and compare notes, spur each other on, compliment, motivate; a simple daily text can work wonders for self esteem.

Anway, now I'm going to bore you with my GOALS FOR 2009. Please let me hear yours in the comments section, I DARE YOU! that way we can spur each other on, and if you're reading my blog and not a follower, why not?!, the more the merrier! RX

HEALTH AND FITNESS
Have my remaining amalgam fillings removed
Continue my digestive protocol programme until it's sorted
Go to Harrogate Spa Baths regularly for relaxation
Get my six pack back the way it was before Christmas! - urgent!
Exercise 6 days a week - hard, and vary it enormously
Be in bed by 10.30pm 4/5 nights a week
Use my Chi stick every day for 100 days to get my 'Gong'
Cycle 500km for charity, through Sri Lanka
Continue to have work done to heal my neck and heel
Have a massage once a fortnight
Listen to motivational CDs every night before sleep
Walk in the fresh air at least 4 x weekly
Reduce my sweet tooth!
Get good at Ceroc dancing by going 2x weekly whenever possible
Improve my Tracey Anderson Dance Moves
Complete the Wetherby to Filey bike ride again
Get good at pole dancing

ADVENTURE
Jump out of an aeroplane
Do charity bike ride through Sri Lanka
Go to aerial extreme
Complete the three peaks challenge again
Complete the circus skills day at CircusSpace in London
Do simulated skydiving at Xcape
Go skiing at Xcape at least 4x this year

EDUCATION/WORK
Complete two day boxing course
Do Paul Cheks Equal But Not The Same correspondance course
Attend the Fitpro Convention in April
Read two articles from PT On The Net every day
Attend the NLP Skills update day in May
Continue to read motivational books - to start with - Susan Jeffers, Feel The Fear and Beyond

Complete my website so its superb
Send thankyous to clients
Create RUTHTV for Youtube and my blog
Write two blog posts for both blogs each week (other blog if you're interested http://thethingsourchildrensay.blogspot.com)

Expand my Metabolic Typing Business
Send press releases to local newspapers/magazines to promote me - done this today 12/01/09Aim to crack the corporate market with Holistic Lifestyle Coaching
Do talks and seminars on what I do/offer
Sell related products
Attend an exercise to music course, and pass

RELATIONSHIPS
Say thankyou to friends and family regularly
Be silly with my kids regularly
Be kind, no matter what happens - say YES to the universe
Meet good friends for coffee/lunch/dinner/walk/shop regularly
Be the best mum a kid could ask for - patient and tolerant (find some!!)
Spend time with the children on a one to one at least once a week
Get 'creative' with Lauren each week
Beat Benjy at boxing on the Wii!!
Get down to the kids level - alot
Visit my sister in Dumfermline at least twice this year
Visit my friends in Bath and Bournemouth at least once this year
Keep in touch with relations at least once a month
Keep up with old friends through Facebook
Read with the children individually at least 3x weekly
Help Nathaniel to ride his bike with no stabilisers
Keep in touch with my PT friends and swap notes

FINANCIAL
Earn £30k from personal training this year
Raise £3000 for charity (need to decide which one) for the Sri Lankan bike ride
Earn money through writing a book, at least one
Earn money selling fitness and nutritional products

Think thats enough to be going on with!RX

Gorging

2009-01-06T15:05:00.000-08:00

How fabulous would it be to eat and drink exactly what you like for six weeks and sod the consequences?!This was the basis for the ITV programme tonight starring Claire Sweeney as the guinea pig.

Well isn't that what alot of the great British public do every day of their lives anyway?! Isn't that why we're heading for a nation full of fat, blobby, unfit, obese, lazy couch potatoes (not that I'm fattist of course!)?

Claire was in good shape to start with, worked out regularly and looked the part due to a careful diet where she was able to eat half a chocolate from the box and put the other half back in the fridge! Even I can't do that.

But after six weeks of gorging on what looked like anything and everything she could get her hands on, she managed to pile on over two stone, increase her BMI by over three points and raise her blood pressure significantly.

She still looked great with her clothes on, albeit not tight ones, and the deep tan helped too. But in a bikini she looked at least three months pregnant. And we all know that carrying excess weight around the middle is bad for the heart (unless you are actually pregnant).

To be an actress in Hollywood she would have had to be several sizes smaller (Victoria Beckham size, and who wants to go there?) but rather than suggest she dieted they wanted to either cut it off or suck it out - far quicker and easier I guess but pretty horrific?!

Eating for ones Metabolic Type is the way forward, to control weight and increase energy and vitality - you can kick start your health regime and check out your type - you won't regret it. Give me a shout,there's no dieting, no weighing out of foods, no restricted portions, just good old fashioned regular meals with foods that work for YOUR body.

The only good thing about the Claire Sweeney thing, according to my friend who watched it with me was that her boobs grew several sizes...........typical man!

Today's Tip : Get yourself Metabolic Typed, you won't look back.

Spots and wobbly tummys!

2009-01-04T10:39:00.000-08:00

A close friend and I were chatting on New Years Day and comparing our spot outbreaks and the fact that our tums are slightly more wobbly than they usually are (my six pack is usually my pride and joy!) - a result of over indulgence during the festive period. I'm sure it happens every Christmas to millions of people, but I for one am very unimpressed with myself!

So tomorrow is the start of me getting back to my normal eating regime (my friend started his today so is a day ahead of me, he text to say he'd eaten well and been cycling, and done some weights and felt much better).

I have kept up with my exercise, but have had so many meals cooked for me for the last two weeks (for which I'm grateful, honest) that I've been eating a long way away from my Metabolic Type.

But I have clients to work out with, and must feel and look the part to inspire and motivate so todays blog is about getting back on track and detoxing the body ready for the New Year.

Media coverage on detoxing has been huge today, with experts stating that there is no evidence that spending lots of money on spa type treatments work. Whilst I'm sure some are better than others and the placebo affect goes a long way, in the main I tend to agree (checked out senseaboutscience thanks Lucy, they're also covering this subject today).

By 'detoxing' I simply mean cleansing the body of toxins accumulated ie. CRAP foods, alcohol etc and there are some very simple ways to help this elimination process to happen in a gentle but effective way.

Here goes, take your pick from any combination:

- drink warm water and lemon on waking, it kicks starts your system

- dry skin body brushing, stimulates the lymph system and enhances the bodys natural detox processes, also removes dead skin cells making it easier to excrete waste through the skin

- drinking lots of pure unadulterated water to flush those toxins out

- sweating through high intensity exercise

- exfoliating, dead sea salts and olive oil make a great,cheap and effective one

- Milk Thistle supplement supports the liver

- nettle tea is recommended for cleansing

- breathing and exercise that stimulates lymphatic drainage ie. Psychocalisthenics (the lymphatic system doesn't have a 'pump' and relies on movement to help detoxify)

- lymphatic drainage massage is also highly effective and so very gentle I defy you not to fall asleep!

- avoiding trans fats (mainly found in processed foods ie. hydrogenated)

- eating 'clean foods' in general ie. avoiding anything from the middle aisles in the supermarket!)

- eat organic where possible and you can afford it

- reduce sugar and artificial sweeteners

- take a break from alcohol - it gives the liver extra work

- avoid caffeine - it also gives the liver extra work

- take a dairy and wheat break for a while, you may be amazed at how much better you feel (both of these foods are the most common food allergys)

- if you're brave have colonic irrigation - it's a little invasive and intrusive but can help get rid of toxins that have accumulated over years and years. Not for the faint hearted!

- coffee enemas are similar but can be administered by oneself at home. I was introduced to these during my CHEK studying and they are highly effective

- avoid pain killers - they can give the liver extra work

- eat liquorice, the pure kind (not allsorts!). It has diuretic and laxative properties to help flush the system

Hope that's plenty to be going on with. Anyone needing any motivational/goal setting assistance for 2009 give me a shout!

Today's Tip : New Year New You - be the best you can be! Give everything you do 100% commitment and remember you count.

Symptoms V Cause

2008-12-23T04:11:00.000-08:00

Today I'm going to blog about my beautiful cat, Poppy. A little off track you may think but hopefully all will become clear.

Poppys not been well for the last month; she's lacking vitality, her coats not as shiny, she's losing hair from her tummy and her eyes are full of gunk. Altogether not good.

So I took her to my local vets. She's fourteen ,so no spring chicken, but up until now has had nothing wrong with her. The vet examined her, concentrating on the areas I've just described and within minutes she diagnosed possible fleas (hence hair coming out) and possible reduction in the functioning of her tear ducts (hence gunky eyes). So I came away with some eye drops and some flea repellent.

Whilst I do try to keep an open mind on the conventional medicine approach, and appreciate that doctors and vets in this area serve a purpose I couldn't help but think that in this instance the vet was missing something.

She focussed entirely on the symptoms which Poppy had presented with, and that I'd described ,but what about the cause? And I do believe there is an underlying cause. I know my cat and sense that something is out of kilter big time. But,who am I to question a vet who has spent lots of years studying animals and their ailments?

I pondered over it for a few days and didn't actually use the drops or repellent but made an appointment with a holistic vet. I'm very lucky to have a practice down the road from my house.

We went today. The vet, another she, didn't even look at Poppy for twenty minutes but asked me questions about her history, her drinking, eating, sleeping, living habits and patterns, her behaviour and then looked at Poppy and her symptoms. After further probing questions, some of them a little off the wall - like does she have a cat friend(?) the vet diagnosed hormonal problems which basically are throwing her body out of balance and producing these symptoms.

Sounds likley to me, so I came away with some homeopathy to put in her mouth twice a day, and if this doesn't help I have to return in ten days. I'm happy with this, feel like the whole of Poppy was looked at and not just the parts that appear to be malfunctioning.

Homeopathy is not addictive, there are no dangerous side effects, it treats the whole person/animal and tackles the cause of the illness rather than supressing the symptoms.

I use homeopathy on my kids, Belladonna is great for bringing down fevers, which I believe is a better option than Calpol as their little livers don't have any chemicals to detox, and it's just a far more natural, holistic way to do things. Pulsatilla is also useful if they are starting to show general signs of being a little bit off balance, and arnica is great when they have a bump or a fall (it's a great distraction too, and can stop tears in an instant).There are many, many more remedies -I have a homeopathic first aid box at home and its very easy to use.

We also swear by a natural product called Sambucol for when they start to develop colds. Its main ingredient is propolis which is full of antioxidants, great for the immune system and can stop a cold in its tracks.

Propolis was originally recommended to me by my Japanese acupuncturist, who has never used conventional medicine in her life. It is a natural substance collected by honey bees from buds and trees.

Today's Tip : Each to their own, but please do your research - and if not use your gut instinct, it's mostly always right!

Where's My Energy Gone?!

2008-12-18T14:59:00.000-08:00

Ever had days when you just can't drag yourself out of bed? You've lost your lust for life and would just like to curl up in front of the fire and watch movies?

Well, it's not all down to the time of year, although dark mornings and nights really don't help (I have a four year old who jumps on me at 6am so I have no choice but to get up!).

Below is a list of VITALITY ROBBERS, some or all of which you will be exposed to on a regular basis. Read it, think about it and next time you're feeling somewhat below par check the list again .Could it be one or more of these pesky things that are taking away your 'zing'?!

If you can identify the culprits then great, you're in a very strong position to do something about it - so do so as soon as possible.

COMMON VITALITY ROBBERS :

Medical Drugs

White Sugars

CRAP foods (caffeine/refined/alcohol/processed)

Salt

Farming Chemicals

Industrial Chemicals

Chlorinated Water

Finanical Stress

Relationship Stress

Challenged Sex Life

Lack Of Movement

Lack Of Sunshine

Lack Of Mental Stimuli

Eating Incorrectly For Your Metabolic Type

Parasites In Your Gut

Lack Of Decent Sleep.............

.........there are many, many more but these are the most common and the most obvious.

Next time you're suffering with something like a migraine have a think. Have I been exposed to more chemicals than usual (new carpet/dry cleaning/house cleaners etc.), have I eaten CRAP food for days on end, are my sleep patterns all over the place, am I stressed??? Migraines and other such ailments are never a deficiency of pain killers - they are a symptom and therfore there is always a cause it's just a question of finding it.

Today's Tip : (repeated because it's important) Your health is a precious gift - look after it.

Excuses, Excuses

2008-12-15T07:49:00.000-08:00

Winter is a great time for all those excuses not to exercise. I'm hearing stacks of them at the moment and they're not even original....."but I've got too much to do", "Work's manic", "the kids have so much on at school", "it's too cold", "it's too dark" etc. etc.

The big two = lack of time and lack of motivation!

Come on guys! For what may sound like the most shallow, but important reason to most,to exercise, is surely to look hot in your little black dress at all the Christmas parties you'll be going to over the next few weeks (men too, if you're that way inclined!).

On a more serious note, exercise, along with positive thinking (long live self help books) and a good healthy diet is THE WAY FORWARD.

How much do YOU value YOUR health?

As Gillian Mckeith says You ARE what you eat, but you ARE also how you think and you ARE also how much you move. If these three things are out of kilter your overall health will suffer.

Of course I'm not advocating that you don't let your hair down and have the odd glass of something alcoholic or eat the odd party nibble or mince pie with cream cause I definitely will be. But it's the old 80/20 rule again.

Back to exercise, movement is one of the secrets to life.The human body was designed to move in all sorts of functional ways, and to keep it flexible and mobile the government recommends we exercise for 30 minutes 5 x weekly - but hey guess what? millions of us are not doing it even twice a week let alone 5 times.

The thing about exercise is it shouldn't be a chore - if it is it stands to reason you won't stick to it, and that's where all the excuses come in.

It's all about finding what works for you, and once you find this you'll get a buzz from it, it will motivate you and so you'll want to go back and do more! Some of my clients moan when I present them with a programme they're not sure of, or they think will be too hard, but afterwards when they get the 'exercise high' they're thanking me for it.

You need to find a way to get your exercise high. Go on, there's something out there for everyone whether it's squash, cycling, weight training, brisk walking, sky diving,skiing,sex,dancing,running - why not make 2009 your year for trying something new, you never know you may just love it!

Once you've found it, schedule it into your diary as you would a work meeting, dentist appointment or parents evening at school - actually it's far more important than all of those things as your health depends upon it, and if you look at it that way it's a MUST.

Today's top tip : 5 minutes exercise a day is a great start - no excuses! and do it in the morning because as the day goes on it's easy to find excuses as to why you can't do it!

Blog Link

2008-12-10T07:53:00.001-08:00

Check out http://graspideas.blogspot.com.

Not many dads take their kids to the school my children go to,so the ones that do stand out. Ian definitely does, as does his blog for its total uniqueness!!

Carb Overload

2008-12-07T13:10:00.000-08:00

Just been to Scotland for the weekend for a family wedding do, and spent two nights in a hotel - one of the cheaper ones that throw breakfast in for nowt..............and now I know why.

Being a protein type (see earlier blog on Metabolic Typing)I like to have bacon or at least some eggs or other protein source, to start my day and fill me up til lunchtime. No such luck in this hotel!

There WAS a major choice of food at the self service breakfast area - of carbs, carbs or more carbs. There were carbs at every turn, croissants, white bread rolls, white sliced bread to toast yourself, (there were some vaguely brown looking slices too), white bagels, fruit juices, tinned grapefruit segments, and every type of cereal imaginable in those lovely little boxes that shout 'I'm gonna taste yum' to my kids.

And ALL of it hugely refined/processed, so full of 'nasties' like sugar of some type or another, and more than likely hydrogenated fats and lots of other additives and preservatives. Just what our bodys need to start the day on a blood sugar high, to then crash and burn half an hour to an hour later when the energys been all used up.

Obviously, if carbs are what make you tick (Carb types thrive on them) then to breakfast on them is ideal for you, but still NOT refined. I had to settle for vaguely brown toast, with honey and a mashed very ripe banana, not much protein in that then! And guess what, I was light headed and starving pretty soon after.

The saving grace was that they do have herbal and fruit teas...........and I had three very happy (if hungry soon after) kids!

Today's Tip : If in doubt take your own food!

TELLY

2008-12-05T02:18:00.000-08:00

I haven't written a post for ages it seems, as I've had major problems with my internet connection. All completely above my head, I just press the buttons and hope for the best so had to get a technical 'bod' in to sort it!

Anyway, in the meantime I've been back to my holistic dentist for more mercury filling removal BUT this time ITV were there and they filmed the whole thing for a programme they're making to go out in America in the new year.

How exciting! I'm going to be a star - even if I was wearing a hair net, covered in a gown, had tinted blue shades on and a nose piece covering my face !!! Beggars can't be choosers can they?

Actually it was all prearranged and I met up with the 'crew' first and a chap called Moreland interviewed me on camera about why I'd decided to take the brave (or crazy, some might say?!) decision to have the removal done in the first place.

They then filmed the whole procedure, which I have to say was a little wierd, whilst chatting to John Roberts (dentist) about his views on the health benefits of white fillings versus mercury.

As last time, the protocol was followed and the TV guys all had to don what looked like gas masks so as not to inhale any of the mercury vapours. Nasty, nasty stuff - and yet the official organisations both here and in the states say it's perfectly safe and healthy to have it in our mouths. I ,for one, am very glad it's coming out of mine! Two quarters done now, only two more appointments to go.

John used an anaesthetic again with no preservatives and no adrenaline which makes for a speedy 'recovery to normal feeling' within an hour of the treatment. Amazing, as with previous dentists I can remember feeling numb and sore for days afterwards.

The programme is due to go out in January in America, and they'll send me a copy on DVD. I may even put it up on here depending........

By the way, not health related, or maybe it is.....did anyone happen to see Britney Spears 'live' on X Factor last week? How dare she mime on what is a 100% live show? and wearing such a ridiculously ill fitting outfit.Poor girl, needs to get some new advisors!

HOLISTIC DENTIST

2008-11-25T14:03:00.000-08:00

I've been for a visit to the dentist today - so what you may say, but hey! that's a major deal for me as I have the biggest phobia of dentists ever. Ask my mates and family; I've always been petrified of the invasion of my personal space 'thing', of the drilling noises and the burnt toast smell, of the suction that pulls at your tongue.... I could go on!

So it was a major decision for me to go and see Dr John Roberts at his Holistic Dental Practice in Huddersfield ,The Integrated Health Practice, to have my mercury fillings removed and replaced with white ones. This is not for cosmetic reasons might I add, but because I've become increasingly aware, despite the Dental Associations(both British and American) stating to the contrary, that mercury in our body is really not a good thing. This was compounded by a Heavy Metal Test I had on my body recently that highlighted mercury as one of the most prevelant in me.

In a nutshell (if you'd like to read about this subject further there are 212,000 sites on the dangers of mercury fillings) it can have a toxic effect on the body.

Vapours are thought to be released through chewing and tiny particles of mercury can end up in the strangest of places inside us, and do what they want when they get there. It, and other heavy metals, can cause all sorts of symptoms from depression to auto immune diseases. My biggest deciding factor to visit John was reading a book called Detoxify Or Die by an Amercian MD called Sherry A Rogers. All I'll say is it's the most frank and frightening read.

Anyway, back to John Roberts. What a top guy - open, warm, friendly, happy, welcoming and didn't mind answering my million and one questions. I have to say I have never had such a pleasant experience in a dentists chair, ever.

The procedure itself shows how seriously these guys take mercury.
I was given two chorella tablets to swallow, a precautionary measure as this is a herb which mercury binds to, inactivating it so it can pass safely out of my system.

We were all gowned up, and all wore plastic glasses and hair nets. He and his assistant wore masks closely resembling gas masks and I was fitted with breathing apparatus to avoid me inhaling any of the mercury fumes as the fillings were taken out. And the British Dental Association maintain that mercury is safe!!

John used a special drill which 'popped' the filling out in one piece to avoid fragments going down my throat, and I have to say it was over in minutes with no pain as I'd had an anaesthetic which was preservative and adrenalin free (of course).

I had a quarter of my mouth done today (yep have had lots of fillings in my time!) so one visit down, three to go! After the fourth John will go through a detox protocol with me should I have any particles floating around in my system from the whole procedure.

For more information on Johns Holistic Practice Email : info@holistic-dentistry.com.

Today's Top Tip : Follow your heart - if you believe strongly about something just go for it!

CHICKEN SOUP

2008-11-24T14:21:00.000-08:00

My daughter and I have had a duvet day in front of the fire in the snug. She started sneezing last night and woke with a high temperature this morning and an awful runny nose.I wasn't feeling much better (which isn't like me and I hate feeling below par).

So out came one of my favourite books; NOURISHING TRADITIONS by Sally Fallon. Described as 'The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats' it is the most amazing book on food I've ever read. She does indeed challenge, every step of the way, with rational, intelligent, common sense writing and recipes which are basic and easy to follow using the 'best' (organic,independently produced, unadulterated) ingredients.

I made Coconut Chicken Soup which is yum dum dammer (as my four year would say), and is highly recommended for fending off the likes of colds and flu. Boiling chicken bones and simmering for a long time releases the gelatine which is great amongst other things for our connective tissue. This soup is said to heal the nerves, aids digestion by feeding, repairing and calming the mucous lining in the small intestine, and reduces allergies.

I for one feel much better for it.

Here's the recipe if you'd like to try it, it's so simple but soooooooooooo tasty.

1 whole ORGANIC/FREE RANGE chicken, chopped into pieces (alternatively use a left over chicken carcass from your sunday roast)
water, to cover
1 large onion
2 tablespoons vinegar
2 peeled and chopped carrots
3 celery sticks coarsley chopped
1 bunch parsely

Place the chicken and everything but the parsley in a large pan with the water and bring to the boil. Simmer for between 6-24 hours. The longer the better for depth of taste.About ten minutes before the end add the parsley.
Remove any chicken bones.

1 1/2 cups of coconut milk
1/4 teaspoon dried chilli flakes
1 teaspoon freshly grated ginger
juice of one lemon

Add the above ingredients and simmer again for 15 minutes. Season to taste with salt (sea salt or Himalyan salt not processed).
ENJOY!

Today's Tip : Good Food is a great healer. Try it before reaching for the OTC Cold and Flu Remedies.

BELIEFS

2008-11-24T13:17:00.001-08:00

I read another blog today by a Personal Trainer in London called Dax Moy http://personaltrainersuccess.blogspot.com (I've been subscribing to his 100 daily quotes for a while) on his Beliefs about the fitness industry, personal training, coaches and healthcare in general. A great post, really inspiring and highly recommended reading. He challenges others at the end to blog about their Beliefs too, so in a way for you to get to know me a little better, here goes..............

One of my Beliefs is that the best and most effective way to work with clients is to use the CHEK six daily modifiable foundation principles which are ; thoughts, breathing, drinking, eating, exercise and circadian rythmns.

1.THOUGHTS
First of all I Believe that all things in our lives happen for a reason, and rather than trying to blame others we should learn from things and move on. Blame, resentment, anger and bitterness have a habit of being held on to by the body and eventually manifesting themselves in illness or disease somewhere down the line.Negative thoughts can have a profound effect on the body and mind, causing cells to contract, and the thought to go through every cell in the body. This can be seen in body language if observed.

When words bring thoughts to consciousness ie. if you tell yourself you have fat thighs, this is what you're asking the body to create!

2.BREATHING
One of our most natural human functions and something we take for granted.Breathing is all too often shallow and from the upper chest. Ideally we should breathe from the diaphragm, the abdominals should go in and out and the shoulders relaxed. When we breathe correctly a great many health benefits will be achieved including less tension and stress in the neck and shoulders, more blood rich cells being oxygenated and sent around the body and a less stressed heart.

3.HYDRATION
Being hydrated is fundamental to our existence but how many of us drink enough water to keep us hydrated enough to function optimally? We should be aiming for three litres a day of either pure fresh filtered or bottled (glass not plastic) or fruit or herbal teas. Take water with you everywhere,and sip it frequently. If you're feeling thirsty you're already on the way to being dehydrated.

4. NUTRITION
One of the things I've already blogged about and is one of my true Beliefs is that we should be very conscious of what we put into our bodys, and give it the respect it deserves. Eat foods that grow (grains/vegetables/fruits/meat/fish/legumes) and if it doesn't grow don't eat it (hydrogenated fats/processed foods/confectionary).This is living as close as possible to how we ate thousands of years ago, how Mother Nature designed things, before the delights (?)of Coca Cola, Haribos and McDonalds came to the planet and took over.

5.EXERCISE
Exercise and the other five CHEK principles are designed to improve energy and vitality. However if you're already stressed to high heaven its important to choose the right exercise for you. My Belief is that this is one of the key things about being a personal trainer, not just banging out any old programme for all clients. What works for one may definitely not work for another.And it must be fun, why would anyone want to come back for more if it's not!?
CHEK Zone exercises are a good way to allow us as fitness professionals to start clients out at their pace and their level to achieve their unique goals. No need for complicated gym equipment - less is more, and a superb programme can be put together using nothing more than body weight.

I Believe if you can get clients to get the 'exhilarating after exercise feeling' that they'll be hooked and come back for more. It's all about remembering THAT feeling.

6.CIRCADIAN RYTHMNS
When you wake and when you sleep can have a profound effect on your energy and vitality levels, and through Holistic Lifestyle Coaching I'm a big Believer in putting the time and effort in here for great results. Both physical and mental repair happens when we are asleep between specific times, so if we're not asleep then and we miss it it's gone for good until the next night. Lack of sleep is a great factor in holding on to weight for example and healing processes being prolonged.

I Believe we shouldn't be too hard on ourselves and whilst as fitness professionals we must walk the walk and live the lifestyle etc. we are only human, as are our clients and if we have a 'blip' every now and then it's cool. Tomorrow is always another day. I repeat this to clients regularly as it's all too easy to throw in the towel for good after a bad days eating or a weeks lack of exercise.

Having said that I Believe that clients have to be in the right mindset to help themselves and that whilst we can guide them and encourage them and motivate them ultimately the determination has to come from them.Their hearts have to say 'yes' to wanting to make change.If their personal goals are not met, after I've delivered my part of the bargain (and given them 100%), I Believe I am still a great Holistic Lifestyle Coach/Trainer/Nutrtitional Advisor!!

Passion is a big Belief of mine, and enthusiasm for life of which I have both in abundance (most days!) and that as free spirits we make our own fate. I believe little miracles are everywhere, as are the Angels who surround us.

I also Believe that we live in a society of 'quick fixes', everything has to be sorted immediately and this includes minor health issues which is why drug companies are making so much money. If you have a headache it is not a paracetamol deficiency.

If we were to look more closely at how we are living our lives, what we are eating and drinking and our stress levels we may find some answers there, rather than a quick trip to the chemist or doctors to get chemicals to fix us up, but ultimately increase the toxins our bodys have to then detox.
It's your choice but I'm a big Believer in trying food and complementary treatments first.

Hope some of this you can identify with. If you'd like to comment or share some of your own Beliefs please feel free to do so.

Today's Tip : If we love ourselves unconditionally we can be loving and accepting of others.

SMILE

2008-11-21T15:38:00.000-08:00

Had an appointement earlier today, and read these lovely words on the notice board whilst I was there .

The most destructive habit......... worry
The greatest joy................... giving
The greatest loss.................. loss of self respect
The most satisfying work........... helping others
The ugliest personality trait...... selfishness
The most endangered species........ dedicated leaders

Our greatest natural resource...... our youth
The greatest "shot in the arm"..... encouragement
The greatest problem to overcome... fear
The most effective sleeping pill... peace of mind

The most crippling failure disease............excuses
The most powerful force in life...............LOVE
The most dangerous parriah.................... a gossiper
The worlds most incredible computer........... the brain
The worst thing to be without................. HOPE

The deadliest weapon.............. the tongue
The two most power filled words... I CAN
The greatest asset................ faith
The most worthless emotion........ self pity
The most beautiful attire......... SMILE!

The most prized possession................... integrity
The most powerful channel of communication... prayer
The most contagious spirit................... enthusiasm

Everyone needs this list to live by....pass it on.

Today's Tip : SMILE!

Fit Men

2008-11-20T14:16:00.000-08:00

Just watched 'I'm a celebrity'...for the second time only, and just because my eight year old wanted to see some creepy crawlies! Honest.

Have to comment on , and thought my two avid 'comment leavers' might like to join in with a lighter subject for todays blog - the male body.

Just how fit is Simon Webbe? Wow, body to die for and the most beautiful skin.He's a man who knows how to take care of himself, and boy does it show. And I have to say for an older man Roberts not in such bad shape either, and any one that can stick their face into a glass tank of rats gets my vote.

Hard interval training ,several resistance sessions a week, and of course the healthy eating deal,and all you guys out there have the potential to look as good as Simon (well, within reason depending on some other factors)............so what are you waiting for?

More training tips to follow in the next, more serious, blog post.

Today' Tip : Take regular exercise - you know it's good for you!

COCONUT OIL..............one of the healthiest dietary oils on earth

2008-11-18T15:15:00.000-08:00

It's often lumped together with other saturated fats and we're told to avoid it because of this, but actually coconut oil is a fabulous addition to anyones diet/health regime for many reasons.

Yes it is a saturated fat, but there are different types depending on their short/medium/chain lengths , and coconut oil differs from others giving it remarkable healing properties.

It's made up of short and medium chain fatty acids with 50% being lauric acid, getting converted to mono laurin in the human body, making it anti bacterial, anti fungal and anti viral. On this basis it has the potential to help fight such things as herpes, influenza, HIV and several bacteria in the body.

The large proportion of short chain fatty acids allows the fats to be directly converted into pure clean energy and NOT stored in the body (liver) as fat.This takes the pressure off the livers metabolic load.

Simply put it's quickly metabolized and will NOT assist in weight gain - yippee! and it tastes great!

It's so versatile - its highly heat resistant (oxidises at temperatures over 198 degrees) making it a very stable oil for cooking. It's solid at room temperature so can be used as a spread alternative to butter and margarine. Try it, its yum!

Most recipes calling for butter, margarine or any other oil for that matter can be substituted with coconut oil.

Preferably organic, coconut flour (naturally gluten free), coconut milk, coconut oil, coconut shavings and dessiciated coconut (unsweetened) are all great versatile additions to the diet from curries to muesli.

I use organic coconut milk in a post exercise 'shake' and recommend it to clients ,particularly protein types, to replenish muscles : combine coconut milk, banana, ice, cinnamon and cocoa powder in a blender and whizz up - very tasty, and an instant re vitaliser.

It also makes you feel satiated so its possible to go without eating for hours.

Having very dry skin the oil (same as you'd use for cooking) was also recommended to me some time ago as a moisturiser; its beneficial also for eczema, psoriasis, sunburn and wrinkles! and it makes you smell good!

For glossy hair, use the oil as a pre wash conditioner, to lubricate and soften the hair shaft with NO chemical or additives.

Basically coconuts offer a TOP product range for inner and outer health and in summary the benefits are :

- helps weight loss, lowers cholesterol
- helps reduce the risk of heart diesase
- can help those with diabetes, and thyroid problems
- helps IBS symptoms and other digestive disorders
- is a great skin rejuvenator
- is an effective hair moisturiser
- boosts energy/vitality

Apparently just as an interesting aside, as many as 100 million people worldwide are dependent on coconut as their major source of income. Quite significant hey?!

For further reading on the major benefits of coconuts read The Coconut Oil Miracle by Bruce Fife.

Today's Tip : Open your mind, it's liberating!