Beauty Only Skin Deep.......Not Likely!

Super Foods, Super You, Super New Year

Food and Healthy Skin. How does it work.

With the year almost over, the festive season is upon us all as is the propensity to overindulge, whether that be any office Christmas party you can get into (even if it’s not your office), or the ability to eat the equivalent of three days food in a few hours on Christmas day. Come what may, with cold and flu abound and dark days keeping us in more than we get out, our outward appearance will start to suffer, but not before inwardly we feel the strain.

What we eat and how we feel on the inside will be reflected by how we look on the outside. As our body suffers inside, so will our skin, the bodies largest organ, along with our hair, nails and teeth, that’s why the importance of enjoying a healthy, happy balanced diet is of great significance at not only this time of year, but all of the year, all of the time.

Our skin, our hair, teeth and nails are like the Human passport, identifying to ourselves and others the reflection of what is happening internally.

Keeping that passport ship shape and in good order all year round should be top priority, and with it comes the responsibility for it’s up keep.

Healthy body less wrinkles?

In terms of our body, with overindulgence, this, or anytime of the year comes with it the chance of too much sugar, the wrong kind of fats, a little more salt than is required, the affects of alcohol, cigarette smoke (passive or otherwise), it will always be of vital importance to counteract the things we don’t always require in the body with plenty of super nutrients that we do need and the body will be thankful for, and which ultimately will be reflected in how we look and how we feel.

Cells: The importance of life inside and outside the body

The smallest living organisms in our body, cells are the building blocks of organs and tissue, our skin, our hair, teeth, nails, all of which reflect different needs for different nutrients to assist in their growth and regeneration.

 Nutrients of Health Beauty From Within

Nutrient-rich foods are the basis of good health, food for our cells for creation and protection, if we lack these important nutrients from our diet, we compromise the body by not providing for these important cells that are integral to our skin health, hair, teeth, nails, which will become undernourished and unhealthy.

In the wider perspective, with poor intake of nutrients cells function at a lesser capacity, with no protective shield,potentially harming cells function, and our poor energy, vitality and capacity to rid ourselves of harmful waste will eventually impact on our outwardly appearance.

Balanced Nutrient dense diet is best approach

Nutrients that may assist with cell protection and regeneration are many and varied, but in recent years it has been the concept of Superfoods and their specific nutrients that may not only assist physical functioning and protection against illness and disease, but help promote health on the outside, the Beauty Super-Foods!

Nutrients:

   

ALA: Alpha-Linolenic acid, a Omega 3 fatty acids found in many plant based foods such as Cauliflower, Cabbage, Broccoli, Brussels Sprouts, Squash, Spinach Kale, Strawberries, and especially Walnuts and Flaxseeds (try ground Organic flaxseeds sprinkled on muesli, porridge or fruit salad in the Morning) which are the best sources of ALA, which is essential for the body, playing an important role in the structure and function of skin cells.

ALA enables and controls water permeability, important for strength and elasticity of the skin. Omega 3 Fatty Acids inhibit inflammation, which ALA can help reduce such reactive response in skin and various skin conditions and keep skin cells functioning normally.  

Broccoli a great Healthy all-rounder

Organic Berries important in Healthy diet

Omega 3 Fatty Acids: Other than plant sources, seafood contains the best source of Omega 3 fatty Acids which are (EPA, DHA, DPA and ALA), which can be found in Wild Salmon, Sardines, shrimp, Tuna and cod for example. These nutrients produce cell membranes with good fluidity that help promote life, energy, strength and protection of calls to perform at optimal levels, helping skin fight inflammation, heal itself, repair itself, become stronger and help us look and feel better.   

Wild Salmon great for healthy skin.

Sardines a great source of Omega 3

Vitamin E: Helps protect the skin from UV light (ultra violet radiation) damage, with the right nutrients from the right foods helping to protect the skin. Foods such as Nuts such as Almonds and the less acidic and wonderful Hazelnut, sunflower seeds, spinach, olives, Kale, Kiwifruit, Tomatoes and Blueberries to name but a few. Vitamin E works alongside other nutrients such as Vitamin C to help promote better health and ward away illness and disease. 

Kale and Tomatoes, both with benefical Vitamin E

 nuts great for  Vitamins and Minerals

Vitamin C: Helps with making vitamin E a more affective nutrient to protect and enhance cells, helping to protect the DNA of cells from damage. It’s best sources are parsley, Avocado, Broccoli, berries such as Raspberries and Strawberries. Brussels Sprouts, Kale, Kiwi Fruit, Cabbage and Tomatoes to name a few. Why not try and Avocado and Berry smoothie for a skin boost: 

Kiwi Fruit a very good, cheap Vitamin C boost

Brusel Sprouts, Vitamin C and great all year round.

Fresh Berry & Avocado Smoothie: 

Health Avocado and Berry Smoothie

1 Ripe Avocado, 1 organic banana, hand full of ice, fresh frozen mixed berries,or in summer, organic or garden berries, juice of 1 pomegranate, Good amount of Cucumber, 2 sticks of celery and a handful of spinach (organic if possible). 

Blend up, smooth, drink up, Great! 

Vitamin A: Importantly, Vitamin A is needed to assist in maintaining the normal structure and function of the epithelial and mucosal tissues, as found in many areas of the body, including the skin. Try a good Organic selection of Vitamin A rich foods such as Carrots, Spinach, Kale, Broccoli, Tomatoes, and wonderful skin friendly Cucumber to name just a few. 

 Carrots. Variety of colour in diet is good

Spinach for Popeye more than a muscle builder!

Cucumbers: Great all-rounder for skin health and a wonderful food.  Eaten organically, Cucumber contains Phyto-nutrients such as Caffeic Acid that helps reduce inflamed skin. Cucumber also contains the essential skin mineral, Silica, the essential component of Collagen in the skin. Adding Cucumber to your morning juice or smoothie could be an interesting addidition. Not only are Cucumbers high in Vitamin C, it’s high water content assist us and our skin keep hydrated. 

Cucumber great in salads......

Really Great as a healthy Juice too!

Vitamin B6: Skin Inflammation becomes more common the less Vitamin B6 in the diet. It is believed that this important nutrient assists body tissue and cells repair and regenerate quickly. The Skin is the first organ to reflect deficiencies such as with low Vitamin B6, for instance in the formation of Eczema. Try good organic quantities of Spinach, Garlic, Cauliflower, Kale, Watermelon, Turmeric and lettuce. 

 some watermelon not only lovely but healthy too!

No diet is complete without Garlic

Biotin: Involved in the process of Sugar and fat metabolism, biotin processes sugar into energy, it also acts as precursor for Fat production in the body, which is critical for skin cells as their end life is short and need to be replaced quickly and often for skin to replenish and restore itself. Good for sources of this nutrient include Eggs, Almonds, Peanuts, Carrots, Avocadoes, Walnuts. Wild Salmon and Bananas. 

 eggs great source of Biotin

Bananas, great in everyday eating plan

Keep Hydrated with filtered or ionised water

Water: Filtered or ionised, Good Hydration with quality water source is essential for skin health, try for at least

1 litre per day plus other fluids such as herbal tea and amounts of green tea.
Try to avoid large amounts of Fizzy drinks, milk drinks
and too much coffee.

 

 

 

 

Skin Deep?

If after this run through of the nutrients that may assist through their regular consumption better health on the inside, reflected by how we look on the outside, that you are still a ‘beauty only skin deep’ kind of person, then at least think of cutting out the sometimes harsh and harmful conventional ingredients of beauty products and consider a conscious, confident, natural approach.

Why not try leading organic skin care and Lifestyle retailer, So Organic for their relevant choice of the Natural approach to skin health and appropriately, Skin Food, By Weleda

Keep out the winter cold and feed your skin

Fantastic at Feeding the skin especially in the cold winter months.

Weleda Skin Food is a nourishing and hydrating treatment for the whole body, especially hands, feet and elbows. This marvellous intensive moisture cream is a backstage beauty secret and been around since 1926.

Made with organic sunflower seed oil, and extracts of wild pansy, chamomile, calendula and revitalising rosemary extract to perk up tired skin, it is a great rescue remedy for lack-lustre or generally undernourished complexions. 

                                                     
 Try leading Organic Lifestyle Retailer So Organic Greenwich, in Royal Greenwich London for this great, value for money product and other information on Organic natural skin care that avoids the use of all those ingredient nasties that can be found in many skin care products and could potentially impact on your health.

So Organic Greenwich 

Diet of Choice: I shall Try the Blood Type Diet.....What about You!

If it’s Good Enough for Cliff Then Surely it’s Good enough for me?

A Young One with the right idea

For an alternative approach to the festive period and beyond, consider following in the footsteps of the former boy wonder of British pop music, Mr rainy Wimbledon sing-a-long himself, Sir Cliff Richard.

No, l don’t mean make a record aiming for yet another Christmas number 1, l was thinking more of the great man’s approach to his diet and fitness, who for a man pushing 70, seems to have taken on board the concept of the Blood Type dieting and food choices with the desired affect of making him look as well as a man half his age.

Created by naturopath Dr Peter D’Adamo, the Blood Type diet is designed for individual blood groups that highlight foods that may react badly with certain individuals more than others due to blood type, and for those foods to be eliminated leading to greater control of weight and a more healthier outlook, short term and long.

Be happy in food, be happy in body

It is also believed that levels of Stomach acidity and digestive enzymes needed to break food down for digestion and absorption are also linked with your blood type, as is the idea that blood types evolved at different stages throughout history, and that because of this, it’s the foods of our ancestors that should play a big part in our food choices of today.

The Living Doll himself, Cliff, along with many other celebrities is a convert to this nutritional way of thinking, him, like others highlighting the great energy levels and feeling of wellness.

Cliff is Blood type A, points to his adverse foods of red meat, wheat, dairy, potatoes tomatoes, mangoes and papaya, whilst being able to eat good sources of lean protein such as fish, chicken and that lovely Christmas Turkey, as well as some carbohydrates such as Organic brown/brown basmati rice.

Blood Type A: believed to have emerged from the age when Hunter-gatherer days were at an end from around 15,000 BC, and is the second most common Blood Type in the UK.

Foods to stick to for the Festive period and beyond if thinking of this approach include:

No dairy or red meat, but plenty of Yoga

• Chicken or Turkey, great at Christmas but all year round also
• Less red meat such as lamb, beef, duck, goose, pork, veal, game
• The quality lean meat of Turkey is perfect for Blood Type A
• Wild cold water fish such as Salmon, mackerel, sardines and trout are a great option, with lean protein and a good source of minerals as well as a abundance of beneficial Omega 3 fatty Acids
• Try and keep clear of too much smoked fish, as well as highly salted fish such as anchovy, and also fish such as plaice and haddock…..not so many visits to the fish and chip shop then!
• Avoid a majority of dairy products from cows milk, cheese and butter, but could include some amounts of feta, mozzarella, ricotta, goat’s cheese and goat’s milk in moderation
• Nuts such as Brazil nuts and cashews, seeds, cereals, wholemeal pasta, brown or wild rice are on the eat list
• Plenty of fruit and vegetables, during the Christmas period, cabbage, sweet potatoes
• Eggs, poached or boiled in moderation

• Calming exercises such as yoga and Tai chi maybe highly beneficial in reducing stress for Blood Type A

Vicky The Viking had a Varied diet too!

Blood Type B: A rare blood group, Type B has the least of all the dietary restrictions, with our well travelled ancestors from around 10,000 BC with Nordic routes being exposed to a variety of foods and diets as they moved around and that variety is reflected in the choices available:

• Variety and choice, but avoid processed foods and too much salt
• Variety of meat, beef, lamb and the Christmas Turkey
• Lots of choice with fish, but wild, cold water fish such as salmon, trout and mackerel are good options, again with good mineral source and Omega 3 fatty Acids
• Most dairy products are fine, but again, all in moderation as too much rich cheese and dairy products can produce increased acidity that plays a role in Gout formation in men
• Nuts, seeds, cereals such as oats, quinoa, spelt, wild and brown rice, along with wholemeal or Buckwheat flour and pasta are a good option
• Legumes such as lentils, chickpeas, black and kidney beans
• Wide variety and choice of Fruit and vegetables, Organic where possible, well washed on all occasions. Plenty of beneficial Pomegranate in stores this time of year so make full use of this fantastic fruit
• Mental exercises such as hiking and swimming like our active, well travelled ancestral thinkers maybe beneficial to Blood type B

Catch it if you can, keep fit at the same time!

Blood Type O: The most common blood group in the UK, the Hunter gatherers of 50,000BC, survived on high protein, meat based diets, low in carbs, high in fish, but low in dairy. The cave man diet to some, slow metabolism that breaks down food slowly, the catching of your food was of extreme importance to keep fit and active. Food choices include:

 

• Organic, free range red meat and poultry, though with less emphasis on pork, and pork based products such as overly processed and salted meats
• Regular consumption of wild, cold water fish such as salmon, trout, mackerel and herring
• Goat’s cheese and milk is ideal as it was with our ancestors, cows milk and cheese is not. Again, Everything in moderation.
• Almonds, hazelnuts, walnuts, pecans and macadamia in moderation but avoid Brazil nuts, cashews, chestnuts, sunflower and poppy seeds.
• Legumes and pulses occasionally for good protein source, but as a replacement to meat or fish
• Oats, quinoa, rye, buckwheat, spelt and brown and wild rice in moderation, but avoid wheat and wheat products
• A variety of certain fruits and vegetables in essential with a high protein, low carbohydrate diet. So while their will be plenty of Turkey, cut down on the potatoes, as well as cauliflower, cabbage, and the christmas Brussels sprouts, but increase Kale, spinach and broccoli, all are great steamed for Christmas dinner with a chilli and Turkey gravy broth
• 3 servings of fruit per day, such as plums, prunes and figs, great during the festive season, high in vitamins and fibre, with grapefruit and most berries in moderation to add variety and beneficial polyphenol antioxidants
• Exercise for Blood Type O should follow the role set by those hunter-gatherer ancestors, with more vigorous aerobic exercise such running in the parkland, hills, mountains or along the beach that help with such a slower metabolism.

 The Blood type diet: Theory or fact or just plain commonsense?

One size does not fit all, everyone is different

Finding the right foods for each individual is the most important aspect when thinking about diet and health, the concept of Functional medicine, that we all are individuals with different tastes and likes, as well as dislikes, and that is never more reflected in food choice and how foods affect us, and also how various health promoting diets will affect each individual differently.

The original Young one, the Bachelor Boy himself Cliff Richard, has found the food he likes and dislikes and a programme that suits his lifestyle. He is remember, a multi millionaire, does not work much, houses in the sun, personal trainers, home gyms, good food, good ideas, good medicine that all go in making him look as great as he does for his age.

This concept of almost endless wealth and time off in sunny climes is not one many of us can comprehend, so whether the Blood Type diet is solely the great indicator for his good health will be open to question, but what isn’t is the concept of being aware of foods that we like and don’t like, foods that we react to negatively with sluggishness, feeling bloated, tiredness, feeling anxious, stressed or hyperactive and how if we can see what foods we react badly too, we can eliminate them or control better how and when we have them.

As has been pointed out, keeping a diary of foods or taking a picture with a camera phone when out eating or at functions and seeing how you feel after eating such foods can quickly highlight if you do have issues with certain foods and provide you with the option of change should you feel this might be beneficial.

Keep it well balanced and Enjoy

Good balanced diet, leaving out foods that make you feel not how you want to feel, doing the right exercise and activity that suits you, not just because a friend or colleague may be doing it, getting the right amount of sleep within the family and working environment that is right and happy for you then maybe we all don’t have to sell millions of Christmas Number 1’s to look good at Sir Cliff’s age.

Merry Christmas and Good, Happy Health to all.

Spills, Thrills and Christmas Bellyaches

Time to celerbrate after a hard year

Here we are again…..December, the one month where clear rationale goes out of the window, l mean, would you normally eat 3 days worth of food in the space of a few hours!

Whether is maxing out your credit and store cards, putting Now That’s What I Call Christmas Vol 278 on loop in the car or workplace, wearing novelty hats and jumpers, trebling your daily alcohol intake, everyday…..for a month (because it’s ****CHRISTMAS*****), or consuming every possible Canapé at every possible Christmas party you can get invited to (or not as the case may be), normal behaviour and logic in the heady month of December has less and less foundation with the majority of people, men being no exception, all with the consequences many feel for the following 11 months, every year, without fail!

December fun, Christmas Gluttony & New Year Excess

On the big day, 25^th December it’s believed most of us can consume up to and beyond 6000 calories, or the equivalent of three days food, yet for many of the us, the whole of the Festive month can be one big calorie fest as we wind down on a tough year and relax body and mind, only to pay for it come the New Year. Oh what fun we had, oh how we pay for it.

Studies suggest for the 4 weeks of December, average weight gain is at least 5 lbs (2kg), about 500 calories extra a day!

As a Nutritionist, l am not normally one for calorie counting, yet seemingly Christmas holds different rules for many, so why not me.

Whether that extra Canapé or 6, extra sausage roll or that whole tub of Pringles, not to mention losing track of our wine and beer intake, ways of avoiding that New Year payback maybe easier to ascertain than we think…..but l shall leave that choice to you.

Tough Year....Enjoy the Fizz!

Party Time

Everyone is an individual, so make individual choices, about food, diet, health and fitness, start now by making the right choices during the festive season that still make this time enjoyable and make fitting into that Dinner jacket and trousers less of an military exercise.

High-fat nibbles and party food can be tasty but disastrous when it comes to attempting to put a cap on excess fat consumption.  Endless Canapés containing 5g or more of fat are common place, as is the ease of consumption which for many is the equivalent of a full meal, which many tend to have before or after anyway.

Each little office snack will add up

• Keep a small diary of what you have eaten during the day and snack healthy accordingly before the office party on some extra healthy cereal or other options (bowl of porridge, fruit salad, mixed nuts, fruit smoothie, oat cakes, houmous, avocado) so you don’t arrive hungry at the party or function.
• Studies have revealed that the greater choice of food on offer at functions and festive parties can indicate a greater tendency to consume more calories. So whilst there, stick to some smart choices such as dips, croudites, salads with lean protein such as the smoked salmon, maybe early consumption of turkey or prawns, good salad selections, mixed nuts and dessert choices such as fruit, or possibly ice cream
• Alcohol consumption may stimulate appetite as well as weaken the resolve not to over consume on all those Canapés, Vol-au-vent’s and profiteroles, so any good intentions in trying to stay on the straight and narrow whilst making clever food choices are likely to be thrown out of the window if too many free glasses of bubbly and Shiraz are consumed before hand.
• Drinking a small glass of red wine provides about 85 calories, so make sure of how much you are actually drinking and put a polite hand over the glass when someone comes round to refill before it’s empty…refill yourself and stay in control. 
• Thinking of your Liver, and your waistline, try alternating every alcoholic drink should you choose to indulge, with a soft drink or sparkling water.
• Some fruity mulled wine made fresh or a Bloody Mary, staying easy on the vodka, the Tomato juice is packed full of vitamin C and also Lycopene, linked with possible protection against prostate cancer and heart conditions, as well as the less well known, Factor P3, that inhibits blood platelets from clumping together casing potentially harmful blood clots.                                                                                                  

Walk and still get your Vitamin D

Don’t talk yourself out of exercise in the run up to Christmas, despite dark days and endless opportunities to party, take a lunchtime walk for some fresh winter air and possible chance for some health enhancing Vitamin D from what winter sun may be possible. Whether it be a local park or city square, riverside walk or whatever your local environment other than your office provides, get out and improve mood, boost circulation and metabolism and lessen cravings and the feeling of overindulgence.

Christmas Spread or Eye's bigger than your Belly!

Christmas Dinner

So with the potential for the equivalent of 3 meals worth of calories in the space of a few hours there are several ways to trim the fat and to look at cutting potential calories whilst still enjoying one the nicest meals of the year with who ever and wherever you may be spending Christmas.

Great lean meat all year round

• The turkey: Best roasted, Turkey’s best quality is that the fat can be easily removed making it a very lean source of good protein, low in fat, which by removing the skin will save about another 50 calories per portion.
• High in protein, Turkey is a very good source of the mineral selenium, as well as Phosphorous, Zinc and B Vitamins, B3 (niacin) and Vitamin B6 (pyridoxine) needed for energy production.
• Turkey, like many sources of good, lean protein also contains quantities of the chemical Tryptophan, an amino acid, a precursor of the hormone melatonin that helps regulate sleep. Despite this, the sleep factor that hits most people after the Christmas dinner is more likely down to the general over consumption of food and some of those 6000 calories, mainly higher-carbohydrate foods.
• Good lean protein sources such as Turkey, as well as chicken, fish, eggs and nuts contain the amino acids Glutamin, taurine, methionine and N-acetyl-L-cysteine (NAC), which are important for the health of the Liver, very important at this time of the year considering potential alcohol consumption 
• Look for an Organic, Free-Range, Free-Roaming Turkey (www.Abelandcole.co.uk, www.riverford.co.uk, or from Waitrose online, www.waitrose.com,  www.sheepdrove.com).

Finest British Sprouts

• With excess amounts of red meat intake linked to increased risk of colon cancer, Turkeys white meat is a lot more desirable, and with it’s high protein amount can help post-meal insulin levels within a desirable range
• Turkey is apart from High protein, is Low GI (Glycemic Index), which is helpful in trying to obtain balanced blood sugar and sustained energy levels.
• Think of replacing traditional sausage-meat stuffing with a chestnut or a fruit-based version. A stuffing version with wild rice, mushrooms, walnuts, dried fruit and herbs and spices is also a nice alternative
• Choose a variety of vegetables such a liver friendly Broccoli, cabbage, garlic, leeks and onions, as well red cabbage containing anthocyanins, which cause the deep red colouring from plant pigments said to have antioxidant properties
• A selection of roasting vegetables such as purple potatoes for something different, sweet potatoes, parsnips all should be cut larger than normal to increase there surface area and absorb less Fat, partly steamed, brushed with olive oil and then finish off in the oven. Olive oil is lower in saturates and better option than some other fats that can be bad for cholesterol
• The Famous Brussel Sprout: A good source of Vitamin C and Folate, good for the heart as well as the digestive system due to its fibre content. Definitely as Seasonal Superfood!
• Think of low fat gravy instead of a ready-made version, which may have a high salt content. Use Turkey juices, wing tips and giblets or a separate chicken broth. Add carrots, onions, chopped celery, fresh herbs such as Rosemary and fresh thyme, salt and black pepper to taste. Heat broth and add mushrooms as an addition.
•  High salt in ready made Gravy may increase blood pressure in susceptible individuals
• Use lots of chopped fresh herbs, lemon or lime zest and juice rather than adding too much salt or butter whilst cooking. One Teaspoon of butter can add an extra 40 calories. Dress vegetables that have been steamed with chopped garlic, fresh herbs, finely chopped red chilli as a hot alternative, a dash of honey and red wine vinegar, mixed together with some lime or lemon juice. Not everyone likes Gravy and this could be alternative or extra addition
• Dessert: A traditional Christmas pudding is fairly low in fat, but can be high in B Vitamins, potassium, Iron and calcium from nuts and dried fruit. But instead of cream or Brandy butter, try low fat creek yoghurt with vanilla paste, cinnamon and nutmeg, or custard made with semi skimmed milk for a low fat variety
• Avoid the pitfalls of too many Trans Fats from those tins of biscuits, abundance of mince pies and crackers that accompany the cheese board  
•  Alternate alcohol with soft drinks such as Tomato juice or sparkling water, but a good quality Organic wine, Red wine containing beneficial Polyphenols may help protect against disease due to it’s antioxidant effect.
• However, Alcohol is high in calories so we need to watch intake that may lead to excessive weight gain at this or anytime of the year, and the potential for higher blood pressure and damage to Liver.

All in moderation of course!

  Christmas Snacks

From the time our work breaks up for how ever long that maybe, after the Christmas Eve carols, or before the Christmas Day movies, Boxing Day to New Years Day snacking can add on those extra calories, but again, making the right choices during the period can be very important

Nuts a great healthy festive snack

• Smoked Salmon: Providing Omega-3 fatty acids important for heart health, but eat in moderation. Wild tinned salmon is a great alternative for salads and healthy sandwiches when visitors arrive. 
• Dates: Low in fat and high in Fibre, with good sources of potassium and Iron
• Satsuma: Good source of VitaminC 
• Figs: High in soluble Fibre and good sources of potassium, calcium, magnesium and Iron 
•  Nuts (walnuts, hazelnuts, Brazil Nuts, Almonds): Good sources of potassium, calcium, magnesium, iron, zinc, Vitamin E and selenium found in Brazil nuts 
• Chocolate; Can be high in fat, and calories, dark Chocolate however with a Cocoa content of 85% can provide bioactive substances such as polyphenols, as well as a good source of iron and calcium. Good in moderation

85% of Gods Finest dark

Those Post Christmas day Blues

Those post excess days feeling hungover, sluggish, bloated and tired, you could try some of the following tips to help you revive:

Get a pick-me-up

• Increasing fluid intake will help keep the body hydrated, or rehydrated if suffering from too much excess alcohol. Dehydration can worsen hangover symptoms as well as having a negative affect on digestion. Water intake with some freshly squeezed lemon, fruit smoothies to help raise Blood sugar levels can all help
• Fruit salad with natural yogurt
• Avoid too much caffeine
• Avoid salty, fatty or spicy foods that might irritate the stomach
• Avoid alcohol
• Plenty of sleep. During party season, make sure some nights are early nights that help keep the batteries recharged for when you do have those late nights, with studies also pointing to lower body mass index (BMI) for those who do get the right amount of sleep

Get your sleep in between the fun!

 

 

 

 

 

 

Keep Active keep Going

Exercise is a great blues-beater and mood lifter and therapy for depression, as 3-5 times a week of exercise for about 30 minutes or more will help boost brain hormones that affect mood and stimulate cell regeneration. 

Winter sun to blow away the blues

A good brisk walk in the hills, on the beach, around the park or forest can be just as affective if not more than a gym session to raise metabolism, boost fat burning and muscle production. 

Visual stimulation of open countryside and nature and the feeling of fresh air in the lungs can have a great affect on mood and stress levels, as well as improving digestion, liver function and possible weight reduction when being able to control food choice and consumption.

Fun and Exercise to be had this Festive Season

With an abundance of open-air ice rinks appearing during the festive season a great allround workout to do with family or friends can be a good alternative to gym sessions and classes during this time of the year.  

Walk..................................................Don't run.

School Sports day indoors!

Those unforgettable shouts from across the corridor in that horrible school, and all l was doing was running to the toilet to save the school cleaners some time and money, but alas it seems those educational masters of doom and gloom may have been on to something if a recent report is anything to go by.




New research that brings together 40 years of studies into the benefits of exercise and health reveals that it only takes 30 minutes a day of exercise to cut your risk of many illnesses, including, hypertension, obesity, depression, osteoporosis and potentially many forms of Cancer, as Dr Rachel Thompson, deputy head of science for the World Cancer Research Fund, points out-

"There is now very strong evidence that being physically active can reduce risk of cancer. For example, we estimate that about 12 per cent of bowel cancer cases in the UK could be prevented through people being more active. "The evidence also shows that physical activity also probably reduces risk of breast cancer and cancer of the womb lining."

It may be that a simple, brisk daily walk around your local park, beach, country path, hilltop lookout could do the trick just as good as taking up running like Usain Bolt or Paula Radcliffe, or simply just me legging it to the toilet during Geography class at secondary school!



The Report taken from the International Journal of Clinical Practice, found being fit, active and healthy ranks alongside not smoking in our personal choices to reduce the risk of illness and disease and stay healthy.

Make use of whats around you

5 days a week of 30 minute walk's around the Royal parks of London (You can't beat Greenwich or Regents park in my eyes), the Malvern hills or South Downs, the South West Costal path, along Hadrians wall or up and down the Glens of Scotland, the benefits are universal to men and woman of all age groups, and importantly in regards cancer, physical activity after diagnosis can aid recovery and improve survival chances.







The author of the study, Physiotherapist Leslie Afford from the school of physiotherapy at the University of East Anglia, England, pointed out that living a healthy, long life and avoiding the pitfalls of ill health and disease were a complex mix of factors because of the individual nature of human beings, but pointed out that-

"Individuals have an element of control over some of these factors, including obesity, diet, smoking and physical activity."

Best foot forward

He went on to highlight that it's not always easy to make many lifestyle changes all at once, but 

"they can still gain health benefits from increasing the amount of regular exercise they take."

Luckily for all of us, the report points out that it's never too late to start those brisk walks, that cycle on one of the country's many cycle routes or putting yourself forward as the UK's next Ironman or Triathlete, older people will also see the benefits of regular activity or exercise.

So many Parks....let's use them.

And though exercise and activity may not necessarily affect weight loss unless accompanied by dietary control, exercise and activity will have many other beneficial affects, one of those which could be to lift mood, anxiety and depression in someone normally inactive, providing them the catalyst to make wider changes that will look at food intake and diet that could help with weight loss...........opting out of that vicious Circle, instead,  being a nice circle to jump into!

I say, if you can Jog, swim, cycle or gym 3 times a week, or on the other side, a good walk 5 times a week, which for some may just mean giving up public transport (a lot easier when the Unions go on strike in London leaving you stranded with no option but to walk), or getting of the bus a couple of stops early, or making use of a canal tow path or cycle path or riverside walk.

Keep going on strike.....less obesity!

I gave up the Gym nearly 5 years ago, and as long as you make cleverer more informed choices in regards your food intake, finding what you as an individual needs (and what you don't need most of the time), being aware of Blood Sugar Balance/Control and controlling the amount we eat, the portion sizes, which we in the West are not used to, well, ever since the 1940's, then it maybe a lot easier to find exercise and activity which we as an individual enjoy and benefit from instead of believing an unused Gym membership is the answer......it is for some, but not the many.

So get out of the house and find that activity that's right for you....and if you get fired because your late for work....either blame the unions....or Health reports like this!