Better Health: Not Just for the New Year

2012 is Flying By, so Keep on the Right Track!

Let's Keep it simple, the year is speeding away from us all ready, our dietary changes we made in January to help improve our health, or to lose weight, or the opportunity to take up a new sport or look good for the summer beaches may already be slipping away from us!

But I know from a very old patient of mine, her January resolution was to change her diet and unhealthy lifestyle to affect not only the beginning of a new year, but to make changes, many simple, commonsense changes that would help improve her life forever....

Her goal was simple, to not become Diabetic like two members of her family, of course because of the inherent risks to health and wellbeing from this condition, but also the fact she hated needles...and the thought of insulin injections was a none starter. Period!

Goals are good, and though we can have short term goals, long term benefits can never be too far away if we make the right changes.

Lots of Fruit & Veg, variety and colour are essential

With that in mind, in terms of Nutrition and Fitness tips for my patients and clients, if there are no underlying medical conditions then l tend to give advice on the following items that are detailed more in my previous work on balanced Energy Levels that are hopefully helpful, healthy tips for everyday life. These include:

• Concentrate on better Blood Sugar balance throughout each day to promote better sustained energy levels
• Sustained energy levels gives an individual the chance to get through busy days without out overeating and hopefully time and energy to find space in schedule to do some exercise each day.
• Balanced, quality meals with good quality healthy snacks, leaving opportunity to still enjoy some treats, which are a TREAT...and not the norm!
• Emphasis on good quality, lower GI carbohydrates during the day time, with good protein sources at each main meal
• Above and beyond emphasis on getting more than the recommended 5-a-day fruits and vegetables. Try 8-12 portions with plenty of Variety and colour on the plate
• Balanced portion sizes on the plate, more about Quality, nutritionally dense foods...less about quantity and how much food.
• Less alcohol and no smoking. Emphasis placed on good fluid intake to stop dehydration that can sometimes promote the feeling of hunger in some people and make them eat more when actually they need to drink more fluids. Good Hydration helps with the digestive system to help with the proper, daily removal of waste products from our body
• Salt reduction to promote healthy Blood pressure
• Exercise: Experts/Research points to minimum of 15 minutes of Exercise per day.
• Balanced food intake=balanced blood sugar=balanced energy=More quality less quantity=chance for effective exercise=potential weight loss/weight control/weight management. A very common sense approach to daily life.

Better Nutrition can help longterm health

Exercise: Give your Body & Mind 15 minutes of Care

With my Exercise/Fitness recommendations to patients, l usually stick to a very common sense approach that looks at what people can easily do at home or within their local area instead of paying for gym membership that doesn’t always get used or doesn’t suit many people.

For a minimum of 15 minutes of exercise per day as I discussed in previous work on Fitness, l like the National Trust promotion of outdoor exercise that anyone of any level can utilise, at anytime of the year, on their own or with friends and all done at your own pace.

National Trust Outdoor Gyms 

 

These common sense approaches to food and Fitness are used with most of my patients and tweaked depending on needs.

A well planned food buying and cooking plan, eating well balanced meals/snacks to provide balanced blood sugar for balanced energy needs hopefully promotes the need to eat less amounts of food, especially High calorie/High GI type Food and give you a chance to burn off more calories and waste inches than you might gain whilst eating too much of the wrong kind of thing and doing nothing.

 

Eat what we need, use what we need, to help us work and exercise, to sleep well in a less stress induced environment, and when we do come to play and enjoy ourselves, go out for a meal, have a glass of wine or some chocolate we wont feel too guilty as the client/patient knows they are more in control of what their body needs at the most important times, ie, work, family life, exercise, Stressful life periods.

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and learning simple tips to improve energy and find time for some Exercise, then come and visit me at the SoOrganic Greenwich Clinic.

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Exercise for Everyone. No Gimmicks. NO GIMMICKS!

Exercise Month:Simple and Effective..Oh, and cheap!

Fresh Air, Vitamin D and Sensory overload outdoors

It should be simple for us all to exercise, no expensive gym membership used once a year, no bulky fitness Equipment shoved into one corner of your spare bedroom or hidden at the back of your Garage, or covered in cobwebs in a conservatory or out house......just well fitting suitable training shoes, appropriate clothing, some water to drink and possibly a few other accompaniments depending on the time of year.

Some simple exercise each day, or every day, even if just a simple but effective walk which l mentioned in an earlier blog post, http://rayofsunshinenutrition.blogspot.com/2010/11/walkdont-run.html "Walk..........................Don't run, can have an amazing affect on physical but also mental health and wellbeing.

For me, having given up the gym 5 or so years ago now, getting out into the great outdoors for a run or a hearty walk, even if for just 20 minutes is better than anything any Gym session can offer.....in my humble opinion that is.

National Trust Green Gyms

 
So it was with great delight recently that the National Trust in the UK, the fine preservers and guardians of national countryside, coastline and historic buildings, were promoting a very simple outdoor fitness plan for all to try encompassing some stretching, running and Calisthenics with the aim to get more of us outdoors in the fresh air, whatever time of the year, becoming active and helping to improve our health.

Warm up and stretching just as important outdoors

With Research on the benefits of outdoor fitness having been highlighted by a team at the University of Essex, UK, lead by Dr Joe Barton, a sports specialist, and an exciting programme devised by British Outdoor training company, Eco Fitness;

http://www.ecofitness.co.uk/index.html, the National Trust have thrown off the shackles of it's normal public perception and associations and come up with something that maybe very beneficial to many people when considering what exercise to do.

 

Park, forest, hills, beach....where would you like to try it!

Check out some of their plan and their outdoor health & fitness promotion!



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Outdoor gym – Exercise Plan

Exercising outside is priceless, even at this time of year when many of us just want to stay inside and hibernate.

Just five minutes in the outdoor gym every day can lead to an immediate improvement in mood and self esteem, as well as physical fitness.

This 31 day plan has been designed to give you a real sense of enjoying the outdoors, freedom and refreshment to kick start the New Year (or Any time of the year) energised and invigorated.

So, fill your lungs with fresh air and take in the sights and sounds of nature as you jog, skip, run, jump and lunge. While enjoying the outdoor gym you’ll discover a great fun way to burn fat, tone up, de-stress and improve your inner strength and stamina. By following the plan below, and eating healthily you should lose any Christmas weight-gain and feel mentally fitter too!

Benefits:

• Training outdoors can burn up to 20% more calories!

• Outdoor workouts are even more challenging- due to working harder with uneven surfaces and the natural elements.

• Outdoor training provides the perfect total body workout!

• Training with the uneven surfaces improves your balance and core skills.

• Provides us with essential vitamin D, which helps us maintain strong healthy bones, by retaining calcium, not forgetting a healthy glow!

Why not exercise with friends

Top tips for exercising outdoor include:

• Wear plenty of layers. Training outside is unpredictable, the weather conditions change frequently. Wearing layers insulates the body and keeps you warm.

• Be seen, be safe. Wear a high-vis jacket so others can see you.

• Buddy up & train with a friend or family member and make exercise a social occasion too!

• Carry a mobile phone at all times in case of emergency.

• Be aware of your surroundings, the terrain, environment, wildlife & any livestock.

• Water – drink plenty. Hydration is very important not only in the hot conditions but in the cold too.

• Towel – training with a towel is a great tool, especially when it rains!

• Gloves - will keep your hands warm and offer a little protection from the outdoor gym.

• Take with you a Torch or head torch – if you’re training after work you don’t want to get caught out in the dark.

Don’t be wet!

Whatever the weather you can do some sort of activity and exercise. So if it’s raining, try not to be put off. Wearing the right clothing will mean you can still get outside and feel the benefit. It’s just a case of being prepared. You’ll still feel great afterwards.

If it snows!

Wrap up warm and keep active. The snow will bring a whole new dimension to your work out. If it snows during the winter months, adapt the plan accordingly:

• walking in the snow is more challenging to your core

• snowballing is great fun for all ages and a great upper body workout too

• dust off the sledge, sledging up and down hills is the perfect way to burn calories

Whatever the weather, dress appropriate and exercise anytime

The plan

Much of the activity below is based around walking, jogging and running.

But, if you suffer from dodgy knees, have any hip or general joint problems, then we recommend trying Nordic Walking. It reduces the strain on joints by 30% plus it will burn over 40% more energy than ordinary walking, and give you a total body work-out.

Nordic Walking mimics the movements of cross country skiing and the introduction of two poles ensures that the upper body is given a workout.

It uses 90 per cent of the body’s muscles, toning the arms, particularly the triceps, chest and waist, as well as legs and bottom.

Nordic Walking, ever popular and a better option for some.

We’ve included Nordic Walking in our plan, but if you do suffer from joint problems, and wish to do more, visit http://www.nordicwalking.co.uk/

If you want to know what calories you’re burning, visit

http://www.webmd.com/diet/healthtool-fitness-calorie-counter

Starting off

Find your nearest green outdoor space, Park, Forest, Hills, beach, Cycle/walk Track

Warming up

Before any exercising (outside of walking) follow these basic steps.

Stretching, warming up, cooling down....and Tree Loving!

Warm up by walking briskly 5-10 minutes. Perform the exercises below for 60 seconds each:

• Squat reach

• Jumping jacks

• Rotations

• Step backs

Cooling down

Cool down by jogging or walking slowly for 5 minutes. Hold each of the stretches below for 30-45 seconds:

• Calves

• Hamstrings

• Quads

• Hip flexors

• Chest and shoulders

• Triceps and biceps

Q. How do you know you’re working hard enough to gain benefits from exercise?

A. A good guide to getting benefits from exercising within your training zone is when you can no longer hold a conversation with the person you’re exercising with

Don’t forget:

• Exercising with friends is a great way to stay motivated and is a sociable way to get fit

• Mix your routines – that way you won’t get bored

• Encourage your work colleagues to join in – a lungful of fresh air at lunchtime gets the oxygen flowing!

• Keep fit as a family – that way everyone can be involved, set goals and share their achievements

Enjoy the great outdoors...but watch out for Private land!

For the complete Programme to Download and use see the National Trust Outdoor Gym:

 http://www.nationaltrust.org.uk/main/outdoor-gym.pdf

For the more adventurous of you looking for some expert advice, help, motivation and the chance to buddy up with others looking for the same king of Fitness/Exercise experience, these alternative outdoor options may appeal:

http://www.regimentfitness.co.uk/

http://www.ecofitness.co.uk/

http://www2.btcv.org.uk/display/greengym

http://www.lisafoleyfitness.co.uk/friends-you/national-trust/

http://www.nationaltrust.org.uk/main/w-global/w-localtoyou/w-eastengland/w-eastengland-outdoor-gym.htm

http://www.newyoubootcamp.com/

http://www.bordersbootcamp.com/

http://www.fitfarms.co.uk/

http://www.armybootcampfitness.co.uk/

http://www.born2move.co.uk/

http://www.britmilfit.com/

http://www.theworkoutcompany.co.uk/outdoor-fitness-training.html

http://www.greenwichpilates.co.uk/Running-Mummies.aspx

http://www.acceleratehealth.co.uk/classes.php

So Training shoes out, Tracksuit and Fleeces at the ready, water bottle full......Rocky music playing in your ears....

Time to get outside..........

Choose your outdoor shoes and Clothes Carefully....headband is optional!

Don't say l didn't warn you if lot's of kids start running behind you...and watch those steps when your Shadow Punching!

Happy Exercising.

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and the potential of Exercise outdoors and the environment that surrounds you, come and visit me at my clinic and see what positive changes maybe suitable for you.

Get Fit and Healthy in 2011 

Healthy Eating, Diet & Weight Management Clinics

Introductory offers January - March 25% off.

Local Business, Key workers & Students 35% off.

Full Consultations, Drop in sessions & Home Visits

See shop for Details (Limited Availability).

Home Sweet Clinic!

Ray of Sunshine Nutrition  
So Organic Greenwich
22 Nelson Road
Royal Greenwich
London
SE10 9JB
020 8305 5357

View Larger Map