Jul 20, 2010
Jul 9, 2010
Jun 30, 2010
Weekly Health Bulletin
Why "Diet" soda can make you fat!
Many people see diet soda is an innocuous, harmless beverage that
can't possibly cause any harm to their waistline since it doesn't
have any calories. Think again.
Research published this summer in the medical journal Circulation
shows that people who drink more than one soda a day -- whether
it's regular or diet -- have an almost 50 percent increased risk
for metabolic syndrome, which doubles their risk for heart disease
and diabetes.
Two years ago, a study at the University of Texas Health Science
Center found that there was a 41 percent increase in the risk for
being overweight for every single can of diet soda a person
consumed daily.
But how can something with no calories increase the risk for
obesity and heart disease?
There are several possible ways.
First, my own theory is that the sweet taste works in the brain to
create a conditioned response. The body responds as it usually does
to normal sugar -- with insulin, the fat-storing hormone. Those
circuits in the brain are pretty primitive and ancient, and they
can't immediately distinguish chemical fakery. As far as your brain
is concerned, sweet means sugar. It's entirely possible that
physiologically, you would respond to aspartame in the same way as
you would to table sugar. It's only a theory, but it makes sense to
me.
Second, sugar creates its own cravings. Just as a taste of rum
creates an unstoppable craving in an alcoholic, it's entirely
possible that the taste of sweet, even if it's fake, creates the
same cascade of cravings in a carb addict that regular sugar does,
leading to overeating and binging and all the rest of the reasons
people put on weight.
Third, many people think that by drinking diet beverages they're
"saving" calories. They subconsciously allow themselves to eat
more, figuring it's not doing as much harm since they're drinking a
diet drink. The diet drink gives them subconscious "permission" to
eat more.
What's worse than making you fat, aspartame may be toxic. Aspartame
is made primarily from three ingredients: aspartic acid,
phenylalanine and methanol. Methanol, an alcohol, breaks down in
the body to formaldehyde, a poison if there ever was one.
Apologists for aspartame say that it doesn't create enough
formaldehyde in the body to cause any damage, but I'm not so sure.
Exposing children to formaldehyde levels as low as .75 mg daily for
several months has been shown to cause gradual toxicity. Plus, diet
soda is frequently stored in hot warehouses, causing chemical
breakdowns that went undetected in the original safety studies that
looked at "ideal" conditions.
Soda is bad news, whether regular or diet. Period.
Many people see diet soda is an innocuous, harmless beverage that
can't possibly cause any harm to their waistline since it doesn't
have any calories. Think again.
Research published this summer in the medical journal Circulation
shows that people who drink more than one soda a day -- whether
it's regular or diet -- have an almost 50 percent increased risk
for metabolic syndrome, which doubles their risk for heart disease
and diabetes.
Two years ago, a study at the University of Texas Health Science
Center found that there was a 41 percent increase in the risk for
being overweight for every single can of diet soda a person
consumed daily.
But how can something with no calories increase the risk for
obesity and heart disease?
There are several possible ways.
First, my own theory is that the sweet taste works in the brain to
create a conditioned response. The body responds as it usually does
to normal sugar -- with insulin, the fat-storing hormone. Those
circuits in the brain are pretty primitive and ancient, and they
can't immediately distinguish chemical fakery. As far as your brain
is concerned, sweet means sugar. It's entirely possible that
physiologically, you would respond to aspartame in the same way as
you would to table sugar. It's only a theory, but it makes sense to
me.
Second, sugar creates its own cravings. Just as a taste of rum
creates an unstoppable craving in an alcoholic, it's entirely
possible that the taste of sweet, even if it's fake, creates the
same cascade of cravings in a carb addict that regular sugar does,
leading to overeating and binging and all the rest of the reasons
people put on weight.
Third, many people think that by drinking diet beverages they're
"saving" calories. They subconsciously allow themselves to eat
more, figuring it's not doing as much harm since they're drinking a
diet drink. The diet drink gives them subconscious "permission" to
eat more.
What's worse than making you fat, aspartame may be toxic. Aspartame
is made primarily from three ingredients: aspartic acid,
phenylalanine and methanol. Methanol, an alcohol, breaks down in
the body to formaldehyde, a poison if there ever was one.
Apologists for aspartame say that it doesn't create enough
formaldehyde in the body to cause any damage, but I'm not so sure.
Exposing children to formaldehyde levels as low as .75 mg daily for
several months has been shown to cause gradual toxicity. Plus, diet
soda is frequently stored in hot warehouses, causing chemical
breakdowns that went undetected in the original safety studies that
looked at "ideal" conditions.
Soda is bad news, whether regular or diet. Period.
Jun 25, 2010
Weekly Health Bulletin
Top 10 Alkaline Weight Loss Tips For Busy People
Tip #1. Drink, Drink, And Then Drink Some More!
By far the most important and yet the easiest way to accelerate your weight loss results is to hydrate consistently. There is more research on the positive effects of hydration on weight loss than you can imagine… so I won’t bore you with the details! After all, you are a busy person, right?
Let’s just say that water is the most critical element in maintaining and facilitating your body’s chemistry (after oxygen, of course). Strip your body of water, and it will strip you of your health, energy, and ultimately, your life!
The generally advised 8 glasses a day are enough if you are an “average” person: 5’8”, 160 lbs. male in good shape! I doubt this applies to you, or else you wouldn’t be interested in weight loss, right?
So, what’s the bottom line?
To stay properly hydrated, you must drink a minimum of 7 oz. of pure (not tap) water for every 10 lbs. of body weight. More if you’re active, work out, or live/work in a dry place. That’s 105 oz. of pure water if you weigh 150 lbs… just over 3 liters.
And don’t try to climb Mt. Everest in one day: GRADUALLY work your way up to the amount that’s right for you.
One more thing: get yourself a good water filtration system. This is not only the most cost-effective way to get pure water, but it’s probably your best bet for getting good quality water.
Finally, to make hydration more effective, all water you drink should be alkaline water. Alkalizing your water not only adds oxygen to your water, but it also helps neutralize the acids that make you fat (see Tip #2).
Stay Healthy!
The Gym team.
Tip #1. Drink, Drink, And Then Drink Some More!
By far the most important and yet the easiest way to accelerate your weight loss results is to hydrate consistently. There is more research on the positive effects of hydration on weight loss than you can imagine… so I won’t bore you with the details! After all, you are a busy person, right?
Let’s just say that water is the most critical element in maintaining and facilitating your body’s chemistry (after oxygen, of course). Strip your body of water, and it will strip you of your health, energy, and ultimately, your life!
The generally advised 8 glasses a day are enough if you are an “average” person: 5’8”, 160 lbs. male in good shape! I doubt this applies to you, or else you wouldn’t be interested in weight loss, right?
So, what’s the bottom line?
To stay properly hydrated, you must drink a minimum of 7 oz. of pure (not tap) water for every 10 lbs. of body weight. More if you’re active, work out, or live/work in a dry place. That’s 105 oz. of pure water if you weigh 150 lbs… just over 3 liters.
And don’t try to climb Mt. Everest in one day: GRADUALLY work your way up to the amount that’s right for you.
One more thing: get yourself a good water filtration system. This is not only the most cost-effective way to get pure water, but it’s probably your best bet for getting good quality water.
Finally, to make hydration more effective, all water you drink should be alkaline water. Alkalizing your water not only adds oxygen to your water, but it also helps neutralize the acids that make you fat (see Tip #2).
Stay Healthy!
The Gym team.
Jun 18, 2010
Jun 11, 2010
Weekly Health Bulletin
Alkaline meal sample of the day
This recipe contains buckwheat noodles, which are a healthier and more alkaline alternative to other types of noodles.
You can use any of your favourite vegetables, which are currently in season for this lovely Stir Fry.
Chinese Stir Fry Buckwheat Noodles
Serves 1
Ingredients
For the noodles:
100g buckwheat flour
50-60 ml water
1 tbsp olive oil
¼ tsp sea salt
Any favourite vegetables that are in season. I use carrots, Chinese cabbage, fennel, courgette, turnip, red pepper and bean sprouts.
Onions and garlic, finely chopped. Use whatever amount you like.
1 tbsp olive or flaxseed oil
1 tbsp soya sauce (healthier alternative: Bragg Liquid Aminos)
Salt and pepper
Instructions
Firstly prepare the noodles by placing the buckwheat flour in a bowl and making a well in the centre. Add the rest of the ingredients (with 50ml water) in the centre and slowly mix in the flour. Then knead till a pliable dough is formed. If too dry add another 5 ml water. Wrap in cling film and put in the fridge for ½ hour.
Meanwhile wash and prepare vegetables. Except for the bean sprouts.
Place dough on a lightly dusted (with buckwheat flour) worktop. Roll it out to roughly 1mm thick evenly. It doesn’t matter in what shape the dough is. Then cut into thin long stripes.
Get a small pot of water boiling. Fill another bowl with cold tap water and place in the sink. When water boils turn heat down to medium and put all the noodles in. The noodles are cooked when they float to the surface. Use a slotted spoon or sieve to dish them out and put them straight into the bowl with cold water and keep running cold water in the bowl to cool the noodles.
While the noodles are cooling down, heat a frying pan with olive oil and sauté onions and garlic for ½ min. Add carrot and stir-fry for another ½ min. Add the rest of the vegetables and keep stir-frying for ½ min. Drain the noodles and add to the vegetables.
Add soya sauce, salt and pepper to taste.
Serve and enjoy.
Note: The vegetables should just be partially cooked.
This recipe contains buckwheat noodles, which are a healthier and more alkaline alternative to other types of noodles.
You can use any of your favourite vegetables, which are currently in season for this lovely Stir Fry.
Chinese Stir Fry Buckwheat Noodles
Serves 1
Ingredients
For the noodles:
100g buckwheat flour
50-60 ml water
1 tbsp olive oil
¼ tsp sea salt
Any favourite vegetables that are in season. I use carrots, Chinese cabbage, fennel, courgette, turnip, red pepper and bean sprouts.
Onions and garlic, finely chopped. Use whatever amount you like.
1 tbsp olive or flaxseed oil
1 tbsp soya sauce (healthier alternative: Bragg Liquid Aminos)
Salt and pepper
Instructions
Firstly prepare the noodles by placing the buckwheat flour in a bowl and making a well in the centre. Add the rest of the ingredients (with 50ml water) in the centre and slowly mix in the flour. Then knead till a pliable dough is formed. If too dry add another 5 ml water. Wrap in cling film and put in the fridge for ½ hour.
Meanwhile wash and prepare vegetables. Except for the bean sprouts.
Place dough on a lightly dusted (with buckwheat flour) worktop. Roll it out to roughly 1mm thick evenly. It doesn’t matter in what shape the dough is. Then cut into thin long stripes.
Get a small pot of water boiling. Fill another bowl with cold tap water and place in the sink. When water boils turn heat down to medium and put all the noodles in. The noodles are cooked when they float to the surface. Use a slotted spoon or sieve to dish them out and put them straight into the bowl with cold water and keep running cold water in the bowl to cool the noodles.
While the noodles are cooling down, heat a frying pan with olive oil and sauté onions and garlic for ½ min. Add carrot and stir-fry for another ½ min. Add the rest of the vegetables and keep stir-frying for ½ min. Drain the noodles and add to the vegetables.
Add soya sauce, salt and pepper to taste.
Serve and enjoy.
Note: The vegetables should just be partially cooked.
Jun 10, 2010
Jun 1, 2010
May 25, 2010
May 24, 2010
Weekly health bulletin
Alkaline vs Acidic food choices
Salads
The benefits of eating a salad two to three times a day are evident. They are rich in alkaline minerals, salts and will do wonders for any nutrition plan. In fact they should form the staple of your diet. But to do this requires a key strategy. In their case it will involve you making a salad twice per week. Use items such as baby spinach leave as your base and build from there. Add in cucumbers, peppers, celery, aubergine etc. For added crunch add in seeds and nuts. There really is no limit on your imagination with this one. All in all it can topped off with a really simple dressing.
Raw Vegetable Platter
Crudités is a French term that refers to "raw vegetables," so a platter of crudités typically consists of one or more types of raw vegetables served with one or more dips. These are great for parties and can be served as an appetizer, at a buffet, in place of a salad - the sky is the limit. Here are some ideas for interesting crudité platters - mix and match to discover what you like best.
Vegetables
• Asparagus (steamed)
• Bell peppers
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Fennel
• Green onions
• Mushrooms
• Radishes
• Snow peas
• Tomatoes
On this salad you can also use a bit of feta cheese, egg whites and Caesar dressing or some light dressing (low in calories). Another option is just salt and vinegar with extra virgin olive oil.
Salads
The benefits of eating a salad two to three times a day are evident. They are rich in alkaline minerals, salts and will do wonders for any nutrition plan. In fact they should form the staple of your diet. But to do this requires a key strategy. In their case it will involve you making a salad twice per week. Use items such as baby spinach leave as your base and build from there. Add in cucumbers, peppers, celery, aubergine etc. For added crunch add in seeds and nuts. There really is no limit on your imagination with this one. All in all it can topped off with a really simple dressing.
Raw Vegetable Platter
Crudités is a French term that refers to "raw vegetables," so a platter of crudités typically consists of one or more types of raw vegetables served with one or more dips. These are great for parties and can be served as an appetizer, at a buffet, in place of a salad - the sky is the limit. Here are some ideas for interesting crudité platters - mix and match to discover what you like best.
Vegetables
• Asparagus (steamed)
• Bell peppers
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Fennel
• Green onions
• Mushrooms
• Radishes
• Snow peas
• Tomatoes
On this salad you can also use a bit of feta cheese, egg whites and Caesar dressing or some light dressing (low in calories). Another option is just salt and vinegar with extra virgin olive oil.
May 14, 2010
Weekly health bulletin
Alkaline Foods / Acidic Foods
Overview
The chart below categorizes a food as either acidic or alkaline based on the effect consumption of the food has on urine pH.
For example, if a food tends to increase the acidity of urine after it is ingested, it is classified as an acid forming food.
Conversely, if a food increases the alkalinity of urine after it has been ingested, it was classified it as an alkaline forming food.
The effect foods have on urine pH may be quite different than the pH of the foods themselves. For example, orange juice is a highly acidic food due to its high citrus acid content, but after being metabolized it will cause urine to become alkaline.
Most of the information below is based on information from my collection of nutrition books, including a chart I have from a Mayo Clinic diet manual, and also some from personal observations.
The books I have all vary significantly in how they categorize the pH of different foods, so it is hard to tell which ones are correct. With this in mind, take the chart below as a general
guide that most likely will contain some errors.
It is interesting to note that nutrient status can be impacted by the acid-base balance in the body. Researchers in Germany found that "acid-base status affects renal magnesium losses, irrespectively of magnesium intake.
" This means that besides not eating enough foods high in magnesium, an acid load in the body could be another factor that contributes to a magnesium deficiency condition.
Acidic Foods
•
Corn
•
Meat
•
Beans
•
Fish
•
Fowl
•
Most grains
•
Coffee
•
Plums
•
Prunes
•
Cranberries
•
Distilled water
*I get a lot of email from people saying distilled water is not acidic or that it is very healthy for you to drink. According to the Environmental Protection web site, "Pure distilled water would have tested neutral, but pure distilled water is not easily
obtained because carbon dioxide in the air around us mixes, or dissolves, in the water, making it somewhat acidic.
The pH of distilled water is between 5.6 and 7".
The pH of distilled water I have bought from stores and tested myself at home has always tested out to be acidic.
Very Acidic Foods and Supplements Include
•
Eggs
•
Liver and other organ meats
•
Gravy
•
Broth made from bones or other animal parts
•
Wine
•
Yogurt with active cultures
•
Buttermilk, including buttermilk pancakes and biscuits
•
Sour cream
•
Most fermented foods and aged cheeses
•
Some B vitamin supplements (or foods supplemented with B vitamins) can make your stomach more acid
•
Hydrochloric acid supplements
•
Digestive enzymes
Please note that fermented foods like yogurt, buttermilk and sour cream seem to become more acidic in the body if they contain some types of active cultures of helpful bacteria.
Non Food Substances That Can Make Urine Acidic
•
Probiotics - These are supplements that contain "helpful bacteria". At least some types of beneficial bacteria help to create an acidic environment in the digestive tract.
Probiotics are often used after taking antibiotics and may help some cases of bladder infections, irritable bowel syndrome and diarrhea. My friends and family have noticed that if we take excess amounts of probiotics it may cause heart burn and/or high blood pressure. (See my related section on IBS Treatment.)
•
Soft water - Soft water is water that is low in minerals. This type of water tends to be more acidic.
Alkaline Foods
•
Most fruits, except as noted above
•
Most vegetables, except as noted above
Very Alkaline Foods Include
•
Bananas
•
Chocolate
•
Figs
•
Mineral water
•
Orange juice
•
Potatoes
•
Spinach
•
Watermelon
•
Dandelion Greens
Please note that some foods, such as citrus fruits, have an acid pH before they are consumed and but they usually leave an alkaline residue in the body after they have been metabolized. Sorry to spell this out twice, but I get a lot of emails on this topic.
Non Food Substances That Can Make Urine Alkaline
•
Antibiotics - antibiotics destroy both the bad and the helpful bacteria in the intestinal tract. Some of the helpful bacteria work to create an acidic environment in the human body.
When these bacteria are eliminated by antibiotics, urine may become more alkaline. I think this is one reason why women will frequently get bladder infections after taking antibiotics.
I have some old nutrition text books, and in the era before wide spread antibiotic use, health care professionals often advised people suffering from urinary tract infections to eat a lot of meat and other acid forming foods.
Many allopathic doctors of today think acid-base balance is a lot of malarkey, but thirty years ago you could actually find this type of knowledge in some college nutrition text books.
Many mineral supplements - especially calcium, potassium, iron and magnesium. Calcium and magnesium are common ingredients in antacids as they neutralize stomach acid.
Some people get upset stomachs (gas, bloating, diarrhea, malabsorption) from these types of mineral supplements, especially if they suffer from hypochloridia (low stomach acid).
Antacids - Antacids, which often contain magnesium or calcium supplements, may cause an increase in the alkalinity of the urine, which can lead to bladder infections as bacteria tend to thrive in alkaline environments.
Hard Water - Hard water is just the opposite of soft water. It is water that has a high mineral content, and as a result tends to be more alkaline. Some studies have shown that people have less heart attacks where the water is hard, presumably because the disolved minerals that make the water hard are important for nutrition.
Neutral Foods
The Mayo Clinic Diet Manual, Seventh Edition categorizes the following foods as neutral foods: Butter,Margarine,Cooking fats, Oils, Plain candies, Sugar, Syrup, Honey, Arrowroot, Corn, Tapioca, Coffee, Tea.
Overview
The chart below categorizes a food as either acidic or alkaline based on the effect consumption of the food has on urine pH.
For example, if a food tends to increase the acidity of urine after it is ingested, it is classified as an acid forming food.
Conversely, if a food increases the alkalinity of urine after it has been ingested, it was classified it as an alkaline forming food.
The effect foods have on urine pH may be quite different than the pH of the foods themselves. For example, orange juice is a highly acidic food due to its high citrus acid content, but after being metabolized it will cause urine to become alkaline.
Most of the information below is based on information from my collection of nutrition books, including a chart I have from a Mayo Clinic diet manual, and also some from personal observations.
The books I have all vary significantly in how they categorize the pH of different foods, so it is hard to tell which ones are correct. With this in mind, take the chart below as a general
guide that most likely will contain some errors.
It is interesting to note that nutrient status can be impacted by the acid-base balance in the body. Researchers in Germany found that "acid-base status affects renal magnesium losses, irrespectively of magnesium intake.
" This means that besides not eating enough foods high in magnesium, an acid load in the body could be another factor that contributes to a magnesium deficiency condition.
Acidic Foods
•
Corn
•
Meat
•
Beans
•
Fish
•
Fowl
•
Most grains
•
Coffee
•
Plums
•
Prunes
•
Cranberries
•
Distilled water
*I get a lot of email from people saying distilled water is not acidic or that it is very healthy for you to drink. According to the Environmental Protection web site, "Pure distilled water would have tested neutral, but pure distilled water is not easily
obtained because carbon dioxide in the air around us mixes, or dissolves, in the water, making it somewhat acidic.
The pH of distilled water is between 5.6 and 7".
The pH of distilled water I have bought from stores and tested myself at home has always tested out to be acidic.
Very Acidic Foods and Supplements Include
•
Eggs
•
Liver and other organ meats
•
Gravy
•
Broth made from bones or other animal parts
•
Wine
•
Yogurt with active cultures
•
Buttermilk, including buttermilk pancakes and biscuits
•
Sour cream
•
Most fermented foods and aged cheeses
•
Some B vitamin supplements (or foods supplemented with B vitamins) can make your stomach more acid
•
Hydrochloric acid supplements
•
Digestive enzymes
Please note that fermented foods like yogurt, buttermilk and sour cream seem to become more acidic in the body if they contain some types of active cultures of helpful bacteria.
Non Food Substances That Can Make Urine Acidic
•
Probiotics - These are supplements that contain "helpful bacteria". At least some types of beneficial bacteria help to create an acidic environment in the digestive tract.
Probiotics are often used after taking antibiotics and may help some cases of bladder infections, irritable bowel syndrome and diarrhea. My friends and family have noticed that if we take excess amounts of probiotics it may cause heart burn and/or high blood pressure. (See my related section on IBS Treatment.)
•
Soft water - Soft water is water that is low in minerals. This type of water tends to be more acidic.
Alkaline Foods
•
Most fruits, except as noted above
•
Most vegetables, except as noted above
Very Alkaline Foods Include
•
Bananas
•
Chocolate
•
Figs
•
Mineral water
•
Orange juice
•
Potatoes
•
Spinach
•
Watermelon
•
Dandelion Greens
Please note that some foods, such as citrus fruits, have an acid pH before they are consumed and but they usually leave an alkaline residue in the body after they have been metabolized. Sorry to spell this out twice, but I get a lot of emails on this topic.
Non Food Substances That Can Make Urine Alkaline
•
Antibiotics - antibiotics destroy both the bad and the helpful bacteria in the intestinal tract. Some of the helpful bacteria work to create an acidic environment in the human body.
When these bacteria are eliminated by antibiotics, urine may become more alkaline. I think this is one reason why women will frequently get bladder infections after taking antibiotics.
I have some old nutrition text books, and in the era before wide spread antibiotic use, health care professionals often advised people suffering from urinary tract infections to eat a lot of meat and other acid forming foods.
Many allopathic doctors of today think acid-base balance is a lot of malarkey, but thirty years ago you could actually find this type of knowledge in some college nutrition text books.
Many mineral supplements - especially calcium, potassium, iron and magnesium. Calcium and magnesium are common ingredients in antacids as they neutralize stomach acid.
Some people get upset stomachs (gas, bloating, diarrhea, malabsorption) from these types of mineral supplements, especially if they suffer from hypochloridia (low stomach acid).
Antacids - Antacids, which often contain magnesium or calcium supplements, may cause an increase in the alkalinity of the urine, which can lead to bladder infections as bacteria tend to thrive in alkaline environments.
Hard Water - Hard water is just the opposite of soft water. It is water that has a high mineral content, and as a result tends to be more alkaline. Some studies have shown that people have less heart attacks where the water is hard, presumably because the disolved minerals that make the water hard are important for nutrition.
Neutral Foods
The Mayo Clinic Diet Manual, Seventh Edition categorizes the following foods as neutral foods: Butter,Margarine,Cooking fats, Oils, Plain candies, Sugar, Syrup, Honey, Arrowroot, Corn, Tapioca, Coffee, Tea.
May 13, 2010
May 7, 2010
May 4, 2010
Mar 26, 2010
Weekly health bulletin
Relaxation
Take 10 minutes out each day
This is a simple, basic meditation that is best done at the start of the day. Find a quiet place where you can sit without being disturbed. Take a couple of deep breaths and close your eyes. Become aware of your senses: the feelings in the body, the sounds and the smells around you. Don’t think about them, simply notice them.
Next become aware of the breath.
You don’t need to breathe in any special way, just notice how the rising and falling movement of the breath feels in the body. Each time the mind wanders, gently bring it back to that same point of focus — the rising and falling sensation of the breath.
Make it a daily exercise
A bit like learning any new skill, meditation works best when you do it regularly and often. It doesn’t have to be at the same time every day, but you may well find it easier to stick to this way.
Be conscious of what you’re doing
We live on auto-pilot, especially when we do things that we have done thousands of times before — brushing your teeth or drinking a cup of tea, for example.
Choose just one of these activities to be fully conscious of each day.
Rather than let the mind wander off into worrying, planning or thinking about things, notice what it feels like to actually drink a cup of tea. What does it taste, feel and smell like? It’s amazing how much we miss because we are simply lost in thought.
Resist the urge to control the mind
When we first become aware of the constant chatter of our thoughts, we try to “stop thinking”, which is impossible. Focus instead on being at ease with whatever is happening in the mind. If it’s busy, OK, it’s busy. Resist the temptation to try to control it. If you feel irritated or upset, that’s just how it is sometimes. Don’t fight it. Let thoughts come, acknowledge them and let them go. By allowing thoughts and feelings to flow in this way, they are usually much more short-lived.
Shift the focus from ‘me’ to ‘you’
Have you ever noticed that the more you focus on your own problems, the bigger they seem to get? Take a moment to reflect on those people close to you who might also be having a tough time with things right now. How are they feeling? This simple exercise helps to put your own difficulties into perspective and to develop empathy and understanding towards that other person.
Ease off the gas
If you look at the best sportsmen and women, they seem to play with a sublime lack of effort. Roger Federer, the tennis player, is one of the best examples of this. Trying harder does not mean performing better — often it’s just the opposite. By approaching everyday activities in a slightly more relaxed and measured way, things not only will become more enjoyable, but also will be done that much better.
Take practical steps
When life becomes so busy that you hardly have time to breathe, it’s unrealistic to expect a lot of headspace.
If it’s possible, try to simplify life a little. Look for ways to reduce the amount you’re doing, or ways of doing it more effectively. Similarly, if you have lots of thoughts racing around your mind, take a couple of minutes to write them down. This can help to free up the hard drive, and at least give a feeling of additional space in the mind.
Take 10 minutes out each day
This is a simple, basic meditation that is best done at the start of the day. Find a quiet place where you can sit without being disturbed. Take a couple of deep breaths and close your eyes. Become aware of your senses: the feelings in the body, the sounds and the smells around you. Don’t think about them, simply notice them.
Next become aware of the breath.
You don’t need to breathe in any special way, just notice how the rising and falling movement of the breath feels in the body. Each time the mind wanders, gently bring it back to that same point of focus — the rising and falling sensation of the breath.
Make it a daily exercise
A bit like learning any new skill, meditation works best when you do it regularly and often. It doesn’t have to be at the same time every day, but you may well find it easier to stick to this way.
Be conscious of what you’re doing
We live on auto-pilot, especially when we do things that we have done thousands of times before — brushing your teeth or drinking a cup of tea, for example.
Choose just one of these activities to be fully conscious of each day.
Rather than let the mind wander off into worrying, planning or thinking about things, notice what it feels like to actually drink a cup of tea. What does it taste, feel and smell like? It’s amazing how much we miss because we are simply lost in thought.
Resist the urge to control the mind
When we first become aware of the constant chatter of our thoughts, we try to “stop thinking”, which is impossible. Focus instead on being at ease with whatever is happening in the mind. If it’s busy, OK, it’s busy. Resist the temptation to try to control it. If you feel irritated or upset, that’s just how it is sometimes. Don’t fight it. Let thoughts come, acknowledge them and let them go. By allowing thoughts and feelings to flow in this way, they are usually much more short-lived.
Shift the focus from ‘me’ to ‘you’
Have you ever noticed that the more you focus on your own problems, the bigger they seem to get? Take a moment to reflect on those people close to you who might also be having a tough time with things right now. How are they feeling? This simple exercise helps to put your own difficulties into perspective and to develop empathy and understanding towards that other person.
Ease off the gas
If you look at the best sportsmen and women, they seem to play with a sublime lack of effort. Roger Federer, the tennis player, is one of the best examples of this. Trying harder does not mean performing better — often it’s just the opposite. By approaching everyday activities in a slightly more relaxed and measured way, things not only will become more enjoyable, but also will be done that much better.
Take practical steps
When life becomes so busy that you hardly have time to breathe, it’s unrealistic to expect a lot of headspace.
If it’s possible, try to simplify life a little. Look for ways to reduce the amount you’re doing, or ways of doing it more effectively. Similarly, if you have lots of thoughts racing around your mind, take a couple of minutes to write them down. This can help to free up the hard drive, and at least give a feeling of additional space in the mind.
Mar 18, 2010
Improve Your Eating Habits
Rates of obesity and ill-health due to poor diets are rising, both in the UK and in the US. I don't agree with diets. After all, now many of them really work? No, I mean really work. Diets are a restricted eating regime that is not about real life.
The only way to lose weight is to eat less and exercise more. If you want a diet for life then you need to adjust your eating habits.
Water. If you're thirsty you're already dehydrated. If you feel hungry, you may actually be thirsty. The majority of us don't drink as much as we should during the day. If you drink tea and coffee to keep you going these have a diuretic effect, so you should be drinking water to compensate.
Have a glass of water first thing in the morning and last thing at night - your body loses a lot of water while you're asleep - not only if it's warm and you sweat a lot but just sleeping for 8 hours (if you're lucky) you're going to wake up dehydrated.
Fruit & Veg. Fruit and vegetables provide you with vitamins, minerals and fibre to help keep your body healthy. They're high in anti-oxidants and good for keeping your insides healthy.
Do you manage five a day? Eat a piece of fruit or drink fresh juice for breakfast. Better still take up juicing (see below). Fresh berries on muesli or porridge or cereal. Have fruit as a snack during the day and salad and vegetables with your main meals.
Avoid processed food. With the increased reliance on ready-prepared meals, take-aways and convenience food to save time, there is an increase in the amount of processed food that people eat.
Before you buy that convenience meal - check the label. How much sugar, salt, hydrogenated fat, E preservatives, colouring does it contain? Because it's processed - a lot of the flavour and goodness is lost and has to be added in the form of colourings, flavours and bulking agents. Because it needs to survive transport with a long shelf-life and cooking fats and preservatives are added.
And how much does it really cost? Cooking simple meals such as stir-fries and casseroles are just as convenient and so much better for you.
Juice. One great way to kick-start your day and gently wake up your digestive system, is to have a fresh juice every morning. I don't mean the orange juice with your breakfast but fresh vegetable juices. Invest in a good juicer, buy local organic produce and find out how good fresh juice is. A simple daily mixture is apple, carrot, celery, ginger and lemon.
Fish. Eat fish at least once a week. It contains healthy Omega 3 oils which are good for your joints, and nerves. Flax and hemp oils offer an alternative for non-fish eaters.
Eat regularly. Get into the habit of eating breakfast. Your body has been without food over night - break the fast with a glass of warm water, then have a fresh juice (see above). Eat a breakfast of cereal, muesli or porridge (avoid those loaded with salt and sugar).
Try to eat every 2-3 hours throughout the day - little and often - to avoid your blood sugar fluctuating too much. Don't eat a heavy meal late in the evening. Your body will naturally be slowing down and it will be harder to digest.
Alcohol. There's nothing wrong with the odd glass of wine, in fact these days it's seen to be healthy for the anti-oxidants. Alcohol causes your kidney's and liver to work overtime to rid the body of the toxins.
Know what you're eating. Be aware of what food you're putting in your body. Read the food labels if you buy tinned, processed food to be aware of how much salt, sugar and fat is in the food you buy. Buy organic meat whenever possible to avoid the steroids, hormones and anti-biotics that are in factory farmed meat.
Balanced diet. One of the most important ways to improve your eating habits is to have a balanced diet with plenty of fruit and vegetables, whole food, fish and meat, nuts and seeds. Everything in moderation. Keep fatty and sugary foods low but if you enjoy chocolate, cakes and curries there's nothing wrong with having one once in a while.
Think about 80/20. Eat healthily 80% of the time and enjoy yourself the other 20%!
Rates of obesity and ill-health due to poor diets are rising, both in the UK and in the US. I don't agree with diets. After all, now many of them really work? No, I mean really work. Diets are a restricted eating regime that is not about real life.
The only way to lose weight is to eat less and exercise more. If you want a diet for life then you need to adjust your eating habits.
Water. If you're thirsty you're already dehydrated. If you feel hungry, you may actually be thirsty. The majority of us don't drink as much as we should during the day. If you drink tea and coffee to keep you going these have a diuretic effect, so you should be drinking water to compensate.
Have a glass of water first thing in the morning and last thing at night - your body loses a lot of water while you're asleep - not only if it's warm and you sweat a lot but just sleeping for 8 hours (if you're lucky) you're going to wake up dehydrated.
Fruit & Veg. Fruit and vegetables provide you with vitamins, minerals and fibre to help keep your body healthy. They're high in anti-oxidants and good for keeping your insides healthy.
Do you manage five a day? Eat a piece of fruit or drink fresh juice for breakfast. Better still take up juicing (see below). Fresh berries on muesli or porridge or cereal. Have fruit as a snack during the day and salad and vegetables with your main meals.
Avoid processed food. With the increased reliance on ready-prepared meals, take-aways and convenience food to save time, there is an increase in the amount of processed food that people eat.
Before you buy that convenience meal - check the label. How much sugar, salt, hydrogenated fat, E preservatives, colouring does it contain? Because it's processed - a lot of the flavour and goodness is lost and has to be added in the form of colourings, flavours and bulking agents. Because it needs to survive transport with a long shelf-life and cooking fats and preservatives are added.
And how much does it really cost? Cooking simple meals such as stir-fries and casseroles are just as convenient and so much better for you.
Juice. One great way to kick-start your day and gently wake up your digestive system, is to have a fresh juice every morning. I don't mean the orange juice with your breakfast but fresh vegetable juices. Invest in a good juicer, buy local organic produce and find out how good fresh juice is. A simple daily mixture is apple, carrot, celery, ginger and lemon.
Fish. Eat fish at least once a week. It contains healthy Omega 3 oils which are good for your joints, and nerves. Flax and hemp oils offer an alternative for non-fish eaters.
Eat regularly. Get into the habit of eating breakfast. Your body has been without food over night - break the fast with a glass of warm water, then have a fresh juice (see above). Eat a breakfast of cereal, muesli or porridge (avoid those loaded with salt and sugar).
Try to eat every 2-3 hours throughout the day - little and often - to avoid your blood sugar fluctuating too much. Don't eat a heavy meal late in the evening. Your body will naturally be slowing down and it will be harder to digest.
Alcohol. There's nothing wrong with the odd glass of wine, in fact these days it's seen to be healthy for the anti-oxidants. Alcohol causes your kidney's and liver to work overtime to rid the body of the toxins.
Know what you're eating. Be aware of what food you're putting in your body. Read the food labels if you buy tinned, processed food to be aware of how much salt, sugar and fat is in the food you buy. Buy organic meat whenever possible to avoid the steroids, hormones and anti-biotics that are in factory farmed meat.
Balanced diet. One of the most important ways to improve your eating habits is to have a balanced diet with plenty of fruit and vegetables, whole food, fish and meat, nuts and seeds. Everything in moderation. Keep fatty and sugary foods low but if you enjoy chocolate, cakes and curries there's nothing wrong with having one once in a while.
Think about 80/20. Eat healthily 80% of the time and enjoy yourself the other 20%!
Mar 10, 2010
Weekly health bulletin
Stop Smoking
We know how difficult it is to quit smoking so we have put together some tips from other smokers who have successfully quit. Maybe they will help you too.
Stay Positive
Think positively: If you feel tempted, think about anything except lighting a cigarette – a nice day out, a meal or a pleasant memory. The less you think about smoking the easier it will be to stay stopped.
Be positive
Make a list of the reasons you want to stop smoking and put it somewhere you will see it. Keeping a record will help you get through those times when your resolve to stop weakens.
Overcoming problems on the way
It is common for smokers to get negative thoughts. Now is the time you’ll need your determination more than ever.
Think of yourself as a non-smoker not a deprived ex-smoker
If you’re using Gums, tablets, Patches or Inhalers you’ll find that you would still prefer cigarettes. However, once you stop smoking, you’ll find your sense of smell and taste improve so you’ll start to enjoy your food more. Don’t risk losing it all again with just one cigarette.
Willpower and control
Take control: Use your willpower and ask yourself, “How much do I really need this cigarette?” Remind yourself of all the reasons you decided to stop smoking in the first place. Do you really want to throw all your hard work away now that you’ve got this far?
Coping in a crisis: There will be moments when you feel like throwing it all in and reaching for a cigarette if you’ve stopped straight away. Perhaps a personal crisis such as an argument at home or pressure at work. Your determination is the key to success. Do you really want to quit??, then continue what you’ve already started.
Avoid temptation and smoking triggers
Avoid Triggers: Remember alcohol and coffee are usually strong triggers for smoking. Try to avoid alcohol if it weakens your willpower and limit tea and coffee to a few cups a day. Drink decaffeinated coffee, water or fruit juice instead.
Remove any temptation
Don’t be tempted by relaxed surroundings such as holidays or in the evening after work and risk ruining all your hard work with just one cigarette. Remember, the occasional cigarette will only make you crave more.
Keep yourself busy, whenever you feel the urge to smoke take your mind off it by keeping active. Early evenings are often the most difficult time. You could decide to try a new hobby, decorate or exercise. Remember the craving will only last a couple of minutes, don’t give in!
Substitute something for a cigarette
If you’re in a social situation try carrying a non-alcoholic drink to keep your hands occupied. Chewing ordinary gum or sucking a hard boiled sweet can help you to resist that urge to smoke.
You don’t need to smoke to relax
Try new ways to relax and deal with stress such as deep breathing, taking regular breaks or light exercise. Try adding a few drops of relaxing lavender oil to your bath or put a few drops on to your pillow before you go to sleep.
Diet and Exercise
Get some exercise: Try going for a walk, run or swim (however gentle). Physical activity is not only a great way of dealing with stress but you’ll be getting fitter too.
Eat sensibly and stick to your normal diet
Cigarette cravings are often mistaken for hunger pangs. If you feel hungrier than usual or worry about putting on weight, avoid snacking on high calorie foods such as chocolate. Instead, keep plenty of fruit and vegetables handy. Remember that your doctor/ pharmacist can offer some useful advice.
Reward yourself
Reward yourself regularly: One of the really noticeable things about stopping smoking is you’ll have some extra money. Add it up and you could find it is equivalent to a reasonable pay rise. Use the money you would have normally spent on cigarettes to buy yourself a treat.
Don’t panic
Remember, you’re not alone: Quit smoking help from family and friends are invaluable, and your Doctor or Pharmacist is always available for advice.
If at first you don’t succeed...
Relapses can happen, so don’t despair. Many ex-smokers usually try several times before being successful. Think of your relapse as a temporary setback, rather than a failure. Use the experience and learn from it.
We know how difficult it is to quit smoking so we have put together some tips from other smokers who have successfully quit. Maybe they will help you too.
Stay Positive
Think positively: If you feel tempted, think about anything except lighting a cigarette – a nice day out, a meal or a pleasant memory. The less you think about smoking the easier it will be to stay stopped.
Be positive
Make a list of the reasons you want to stop smoking and put it somewhere you will see it. Keeping a record will help you get through those times when your resolve to stop weakens.
Overcoming problems on the way
It is common for smokers to get negative thoughts. Now is the time you’ll need your determination more than ever.
Think of yourself as a non-smoker not a deprived ex-smoker
If you’re using Gums, tablets, Patches or Inhalers you’ll find that you would still prefer cigarettes. However, once you stop smoking, you’ll find your sense of smell and taste improve so you’ll start to enjoy your food more. Don’t risk losing it all again with just one cigarette.
Willpower and control
Take control: Use your willpower and ask yourself, “How much do I really need this cigarette?” Remind yourself of all the reasons you decided to stop smoking in the first place. Do you really want to throw all your hard work away now that you’ve got this far?
Coping in a crisis: There will be moments when you feel like throwing it all in and reaching for a cigarette if you’ve stopped straight away. Perhaps a personal crisis such as an argument at home or pressure at work. Your determination is the key to success. Do you really want to quit??, then continue what you’ve already started.
Avoid temptation and smoking triggers
Avoid Triggers: Remember alcohol and coffee are usually strong triggers for smoking. Try to avoid alcohol if it weakens your willpower and limit tea and coffee to a few cups a day. Drink decaffeinated coffee, water or fruit juice instead.
Remove any temptation
Don’t be tempted by relaxed surroundings such as holidays or in the evening after work and risk ruining all your hard work with just one cigarette. Remember, the occasional cigarette will only make you crave more.
Keep yourself busy, whenever you feel the urge to smoke take your mind off it by keeping active. Early evenings are often the most difficult time. You could decide to try a new hobby, decorate or exercise. Remember the craving will only last a couple of minutes, don’t give in!
Substitute something for a cigarette
If you’re in a social situation try carrying a non-alcoholic drink to keep your hands occupied. Chewing ordinary gum or sucking a hard boiled sweet can help you to resist that urge to smoke.
You don’t need to smoke to relax
Try new ways to relax and deal with stress such as deep breathing, taking regular breaks or light exercise. Try adding a few drops of relaxing lavender oil to your bath or put a few drops on to your pillow before you go to sleep.
Diet and Exercise
Get some exercise: Try going for a walk, run or swim (however gentle). Physical activity is not only a great way of dealing with stress but you’ll be getting fitter too.
Eat sensibly and stick to your normal diet
Cigarette cravings are often mistaken for hunger pangs. If you feel hungrier than usual or worry about putting on weight, avoid snacking on high calorie foods such as chocolate. Instead, keep plenty of fruit and vegetables handy. Remember that your doctor/ pharmacist can offer some useful advice.
Reward yourself
Reward yourself regularly: One of the really noticeable things about stopping smoking is you’ll have some extra money. Add it up and you could find it is equivalent to a reasonable pay rise. Use the money you would have normally spent on cigarettes to buy yourself a treat.
Don’t panic
Remember, you’re not alone: Quit smoking help from family and friends are invaluable, and your Doctor or Pharmacist is always available for advice.
If at first you don’t succeed...
Relapses can happen, so don’t despair. Many ex-smokers usually try several times before being successful. Think of your relapse as a temporary setback, rather than a failure. Use the experience and learn from it.
Mar 4, 2010
Feb 26, 2010
Weekly health bulletin
Vitamin D, Nutrient of the day
Vitamin D is the nutrient of the day, year, and even decade. Vitamin D plays a role in maintaining healthy bones, but the sunshine vitamin also helps prevent certain cancers, cardiovascular disease, diabetes, chronic pain, and neurological disorders.
In these dark, cold winter months, especially if you live in a Nordic country(including Ireland), you’re probably lacking vitamin D. Research suggests that about half of all men and women lack vitamin D and up to 70% of our children are deficient.
Individuals at highest risk for vitamin D deficiencies include:
• Anyone who lives in a cold climate (north of 42° latitude)
• Children and older adults
• Those with dark skin
• Individuals who are overweight or obese
Increasing vitamin D to at least 400 IU per day is the best way to boost vitamin D in the absence of sunlight, and here’s how to do it.
ID the D
Few foods naturally contain high levels of vitamin D. Those that do include things we typically don’t like, such as cod liver oil and sardines. However, eggs and mushrooms are a good source of vitamin D, as well as milk and other dairy products like cheese and yogurt. Some 100% fruit juices, spreads, and cereals are also fortified with vitamin D.
Some of the ways I add vitamin D to my diet include:
• Eggs`: Eggs contain vitamin D. Eating two eggs will provide 15% of the recommended daily intake of vitamin D.
• Mushrooms are the only fruit or vegetable that naturally contain vitamin D. Similarly to how our skin can manufacture vitamin D through UV rays from the sun, mushrooms can manufacture vitamin D through exposure to sunlight. You can find mushrooms exposed to ultraviolet light that provide 100% of your DV for vitamin D per serving.
• Salmon. Salmon is one of the richest sources of vitamin D you can find with up to 794 IU of vitamin D per 3 ounces cooked or nearly double your total daily intake. And, what’s great is that unlike tuna and other oily fish, wild Alaskan salmon is sustainable and has high quantities of heart-healthy omega-3s that aren’t found in farm-raised varieties.
Vitamin D is the nutrient of the day, year, and even decade. Vitamin D plays a role in maintaining healthy bones, but the sunshine vitamin also helps prevent certain cancers, cardiovascular disease, diabetes, chronic pain, and neurological disorders.
In these dark, cold winter months, especially if you live in a Nordic country(including Ireland), you’re probably lacking vitamin D. Research suggests that about half of all men and women lack vitamin D and up to 70% of our children are deficient.
Individuals at highest risk for vitamin D deficiencies include:
• Anyone who lives in a cold climate (north of 42° latitude)
• Children and older adults
• Those with dark skin
• Individuals who are overweight or obese
Increasing vitamin D to at least 400 IU per day is the best way to boost vitamin D in the absence of sunlight, and here’s how to do it.
ID the D
Few foods naturally contain high levels of vitamin D. Those that do include things we typically don’t like, such as cod liver oil and sardines. However, eggs and mushrooms are a good source of vitamin D, as well as milk and other dairy products like cheese and yogurt. Some 100% fruit juices, spreads, and cereals are also fortified with vitamin D.
Some of the ways I add vitamin D to my diet include:
• Eggs`: Eggs contain vitamin D. Eating two eggs will provide 15% of the recommended daily intake of vitamin D.
• Mushrooms are the only fruit or vegetable that naturally contain vitamin D. Similarly to how our skin can manufacture vitamin D through UV rays from the sun, mushrooms can manufacture vitamin D through exposure to sunlight. You can find mushrooms exposed to ultraviolet light that provide 100% of your DV for vitamin D per serving.
• Salmon. Salmon is one of the richest sources of vitamin D you can find with up to 794 IU of vitamin D per 3 ounces cooked or nearly double your total daily intake. And, what’s great is that unlike tuna and other oily fish, wild Alaskan salmon is sustainable and has high quantities of heart-healthy omega-3s that aren’t found in farm-raised varieties.
Jan 29, 2010
Weekly health bulletin
Creatine
Creatine monohydrate is formed in the human body from the amino acids arginine, glycine and methionine primarily in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle.The rest is located in the brain or heart. Certain foods such as beef and oily fish contain creatine monohydrate. However the quantities a person would have to digest for the desired amounts would not be practical.
Creatine is stored in the body as creatine phosphate. The average 160lb person contains 120 grams of creatine phosphate.
In short duration explosive sports such as sprinting, weight lifting, rugby, ATP(adenosine tri-phosphate) is the energy system used. When ATP is depleted it uses your bodies creatine phosphate reserves to produce more ATP energy. Supplementing with creatine monohydrate increases your body’s pool of creatine allowing more ATP to be formed, resulting in more work being performed.
For optimum effect, load up on creatine as follows: 5 grams 5 times a day for 5 days, followed by a maintenance dose of 5 grams twice a day.
Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibers grow when a person takes creatine.
The catch: This only happens if you take advantage of the boost in energy and hit the gym. Otherwise, it is just water weight.
Important Note: In some cases (different medical conditions) creatine can have side effects and for this reason the best thing before taking this supplement consult your doctor or physician.
Creatine monohydrate is formed in the human body from the amino acids arginine, glycine and methionine primarily in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle.The rest is located in the brain or heart. Certain foods such as beef and oily fish contain creatine monohydrate. However the quantities a person would have to digest for the desired amounts would not be practical.
Creatine is stored in the body as creatine phosphate. The average 160lb person contains 120 grams of creatine phosphate.
In short duration explosive sports such as sprinting, weight lifting, rugby, ATP(adenosine tri-phosphate) is the energy system used. When ATP is depleted it uses your bodies creatine phosphate reserves to produce more ATP energy. Supplementing with creatine monohydrate increases your body’s pool of creatine allowing more ATP to be formed, resulting in more work being performed.
For optimum effect, load up on creatine as follows: 5 grams 5 times a day for 5 days, followed by a maintenance dose of 5 grams twice a day.
Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibers grow when a person takes creatine.
The catch: This only happens if you take advantage of the boost in energy and hit the gym. Otherwise, it is just water weight.
Important Note: In some cases (different medical conditions) creatine can have side effects and for this reason the best thing before taking this supplement consult your doctor or physician.
Jan 18, 2010
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