Five-a-day fruit and vegetable advice ‘unrealistic’, says new GPs’ head

When it comes to fruit and vegetables, two-a-day might be more realistic advice to give to families says one of the UK’s leading doctors.

Individuals are a diverse lot… Diet and nutrition need to be tailored to each individuals likes, needs, and of course circumstances.

For someone who only eats one small piece of fruit once in a blue moon, telling them to eat 5 fruit / veg per day will probably be a waste of time.

Small changes and small steps are the way to change peoples habits.

At Shake and Lose, we can coach you, doing what we are doing to work towards a healthier more active lifestyle.

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To read the full article, click the link below.

Source: Five-a-day fruit and vegetable advice ‘unrealistic’, says new GPs’ head – BBC News

Can eating too little actually damage your metabolism? Exploring the truths and fallacies of ‘metabolic damage’.

There’s a lot of discussion in the fitness industry about whether crash dieting can cause metabolic damage. In this article, we’ll take on this interesting topic and separate fact from fiction. We’ll also teach you exactly why crash diets might be linked to struggling to maintain your weight in the future.

Source: Can eating too little actually damage your metabolism? Exploring the truths and fallacies of ‘metabolic damage’. | Precision Nutrition

The Sugar Conspiracy

Bit of a long read, but worth it to understand the dangers of too much sugar

The Long Read: In 1972, a British scientist sounded the alarm that sugar – and not fat – was the greatest danger to our health. But his findings were ridiculed and his reputation ruined. How did the world’s top nutrition scientists get it so wrong for so long?

Source: The sugar conspiracy | Ian Leslie | Society | The Guardian

 

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Winter Immune System Boosters

Don’t get sick!!

So winter is officially here.  The mornings are cold, the evenings are dark…….

Top this with the stresses of daily life, public transport and possibly an inadequate diet, and you’ll soon experience the discomfort of a ‘common cold’.

The great news is that much of what our bodies need to fight off infection is found in the foods we eat, so beef up your immune system and add some of these great immune boosting nutrients to your diet.

cold-and-fluVitamin C
Vitamin C tops the list of immune boosters. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C is available naturally in many fruits and vegetables such as broccoli, cabbage, kiwi fruits, mango, citrus fruits, sweet peppers, asparagus, green vegetables and parsley. Eat your five portions a day and increase the production of infection-fighting, white blood cells and antibodies, as well as levels of interferon, the antibody that coats cell surfaces, which prevents the entry of viruses.

Vitamin E
This important antioxidant and immune booster doesn’t get as much press as vitamin C, but is important for a healthy immune system. Vitamin E stimulates the production of natural killer cells and enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. To get your daily Vitamin E dose eat foods such as sardines, sunflower and sesame seeds, oats, brown rice and dark green leafy vegetables.

Beta carotene
Beta carotene is another powerful antioxidant that mops up excess free radicals and increases the number of infection-fighting cells. The body converts beta carotene to Vitamin A, which itself has anti-cancer properties and immune-boosting functions. Foods high in beta carotene include watercress, apricot, papaya, pumpkin and pumpkin seeds, sweet potatoes, carrots and green leafy vegetables.

Zinc
Zinc is an essential element and critical to the work of more than three hundred enzymes in the body which assist in cell reproduction, maintain vision, wound healing and enhancing immune function (just to mention some). Zinc, like vitamin C, also possesses direct antiviral activity. The food highest in zinc are oysters but if you (like me) can’t stomach them, have some pumpkin seeds, fish, egg yolks, nuts (like almonds or cashews), turkey, lean red meat or spinach. (If you’re curious if you’re zinc deficient,get in touch with me and we can meet up for a quick, easy and free test.)

Garlic
Garlic is nature’s antibiotic. Over 1,000 studies have shown that garlic’s immune-boosting properties are due to the sulphur compounds found in allicin, an antioxidant that’s released when fresh garlic is crushed.

Now here are two more factors for all those sleep deprived and sociable people who want to make sure their immune system doesn’t get depressed: sleep and alcohol.

Research shows that not enough sleep leads to more colds and flu, and excessive alcohol intake can harm the body’s immune system in two ways. First, it produces an overall nutritional deficiency, depriving the body of valuable immune-boosting nutrients. Second, alcohol, like sugar, consumed in excess can reduce the ability of white cells to kill germs.

Now you’ve got the tools, so stay healthier this winter

For more info on how we can help you

or a free 15 minute health check to see how we can help

Call us now on 617779076 or via this link CONTACT US

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Simple Tips for a Healthy Weight

Simple Tips for a Healthy Weight

  • Eat Breakfast – your most important meal of the day.  Studies show that people who don’t eat breakfast are more overweight than people who do.  But make sure it is the “right” breakfast –  no super sweet cereals please.
  • Balance your blood sugar – we can show you how you would do this on our courses. Balancing your blood sugar means that you have consistent energy throughout the day.
  • Make sure you are drinking enough water – water helps carry nutrients around the body, hydrates the cells, and flushes out toxins.  Water helps us to eliminate waste properly, through the bladder & bowel.
  • Exercise – make sure you are doing the right exercise.  As an example, I often see people who are very stressed doing too much cardio training.  This will make the situation worse.   they need to go back to the trainer and get them to devise a new programme  that incorporates a mix of weights, stretching and walking.
  • Make sure you have checked for clinical symptoms  – It may be much harder to lose weight if you have something in your clinical health that is preventing this from happening – eg if you had a thyroid problem, or a yeast infection, syndrome X, or PCOS to name but a few conditions which makes it extra hard to lose weight.

Your Nutrition Coach, along with your GP can help you get to the bottom of any possible problems.

For more info on our weight loss programmes

or a free 15 minute health check to see how we can help

Call us now on 617779076 or via this link CONTACT US

 

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