Start the New Year Right with SMART Goals!

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Ready to kick off the New Year on a healthy note?  Do you ever set New Year’s resolutions to eat healthier and exercise, only to find that you never end up starting them?  Or maybe you start them, but find it difficult to maintain new habits.

One technique that we use with our clients in our counseling sessions is setting SMART goals.  Here’s what SMART goals are all about:

S = SPECIFIC.  A specific goal has a greater chance of being accomplished than a general goal.  For instance, instead of resolving to get in shape think about how you plan to get in shape.  Do you plan to join a health club and exercise  30 mins/day, 5 days/week?  Or maybe you plan to walk during your lunch and coffee breaks at work.  It’s about going from fuzzy to focused when setting your goals.

M = MEASURABLE.   Set specific targets to measure your progress with attaining your goals.  If you don’t set targets, how will you know when you get there?  We all know that eating more fruits and veggies is important, but instead of resolving to just eat more produce, set a concrete goal such as “I will eat one more fruit and vegetable serving each day this week.”

A = ATTAINABLE.  This is probably the most important step to consider when setting SMART goals.  Often times we see our clients setting lofty goals that are achievable.  And what happens when we set huge goals that we can’t achieve??  We get discouraged!  It’s great to have long-term goals, but break them up into smaller, more realistic steps.  If you haven’t engaged in a regular physical activity in years, it’s probably unrealistic to set a starting goal of walking 5 miles a day.  Start smaller by parking the car further away, taking the stairs at work, or walking   10 mins during a coffee break 3 days per week.

R = RELEVANT.  A relevant goal is one that has meaning for you.  A great way to come up with relevant goals is food journaling.  Write everything you eat and drink for 3 days and ask yourself, “what is one small change I can make to improve my eating habits that is relevant to me?”  Maybe it’s switching from regular soda to diet.

T = TIMELY.  A goal should be bound with a time frame.  Example, “within 7 days I will find out more information on walking trails in my area.”

Share your goals and resolutions with us!  Happy New Year!

 

Need help setting those goals?

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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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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Skipping Breakfast? Why You Shouldn’t……..

Did you KNOW?

 
Skipping breakfast leads to lower metabolism (Calorie Burning Ability)?

Many times people who skip breakfast , actually have lots of excess fat and that in turn leads to future complications.

Skipping breakfast leads to less energy, less power and focus throughout the day, many dips in energy which leads to over consumption of coffee and sugars which in turn can lead to future complications.

Skipping breakfast is like setting out on a road trip with a nice car and expecting it to work fine, and go far, without fuel, oil and water.

Eating a Bagel/Sandwich/Muffin and a COFFEE is not a Nutritional Breakfast.

It is so low in nutritional value that your body stores the carbs as fats ( And yes you can be SKINNY FAT) used throughout the day for the body to work, that is not a good idea.

Contact Me for more info, start a complete breakfast program that has all the recommended daily nutrients your body needs.

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Easy to follow and taste is delicious.

(P.S there is a reason we have amazing results, it’s down to science)

TOWIE star Abi Clarke undergoes ultimate body transformation | Daily Star

The former TOWIE star has turned her back on the Sugar Hut days to embrace the world of fitness – which has resulted in not only weight loss but abs of steel.

Unveiling her eye-popping transformation, the 25-year-old revealed she has been visiting a health coach once a week to achieve her body goals.

Chatting about her metamorphosis, she said: “I have always been curvy and I will never be one of those stereotype ‘skinny’ girls portrayed in the media.

Abi lost 2st, reduced her body fat, and gained 7lbs of lean muscle in the process, all of which she has managed to maintain over two years.

Source: TOWIE star Abi Clarke undergoes ultimate body transformation | Daily Star

Just 1.6% Of School Packed Lunches Meet Nutritional Standards

A study finds that school lunchboxes have improved by only 0.5% in the last decade, with only one in five containing vegetables.

Just 1.6% of packed lunches in England’s primary schools meet national nutrition standards, according to a study.

Help your children eat correctly and enjoy healthy food today… otherwise they’ll only be another statistic!

Let’s spread the word and help educate everyone that little bit more. These stats are shocking!

Source: Just 1.6% Of School Packed Lunches Meet Nutritional Standards

Herbalife Named as Official Nutrition Sponsor for Vietnamese Athletes Bound for Rio 2016, Commits to New Five-Year Partnership with Vietnam Sports

Herbalife, a global nutrition company , announced today that the Vietnam Olympic Committee has named Herbalife Vietnam as the Official Nutrition Sponsor for Vietnamese athletes bound for Rio 2016.

Source: Herbalife Named as Official Nutrition Sponsor for Vietnamese Athletes Bound for Rio 2016, Commits to New Five-Year Partnership with Vietnam Sports

 

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Quinoa Patties

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These clean eating quinoa patties are healthy and taste delicious!

With quinoa, veggies, chia seeds and sunflower seeds, your body will thank you!

Low in saturated fat Very low cholesterol, High in dietary fibre,

High in manganese, magnesium, phosphorus and vitamin C

Very high in vitamin A
 

Ingredients
  • 1 cup quinoa, rinsed
  • Olive oil spray
  • 1 onion, diced
  • 2 cloves garlic, minced
  • Vegetable bouillon cube
  • 1 ¼ cups water
  • 1 carrot, peeled and shredded
  • ½ red pepper, diced
  • ½ cup Raw Sunflower Seeds
  • 2 tablespoons fresh parsley
  • 1 tablespoon Organic Chia Seeds mixed with ½ cup water
  • ⅛ – ¼ teaspoon crushed red pepper
  • ½ teaspoon Pure Himalayan Salt
  • ¼ teaspoon fresh ground black pepper
  • Olive oil spray

 

Method
  • Combine chia seeds with water and stir well. Set aside.
  • Heat a skillet to medium, and spray with olive oil. Add quinoa and toast for about four minutes, stirring and shaking frequently.
  • In a saucepan, heat olive oil spray to medium high. Add onion and cook for eight minutes. Add garlic and cook one minute longer. Add quinoa, bouillon cube and water. Bring to a simmer. Reduce heat to low and cover. Cook for 30 to 35 minutes. Remove from heat and allow to sit covered for five minutes. Allow to cool slightly before proceeding.
  • In a large bowl combine carrot, bell pepper, sunflower seeds, parsley, crushed red pepper, salt and pepper. Add quinoa mixture and chia seed mixture and stir to combine.
  • Using a ¼ cup measure, measure out patties. Place on a parchment lined dish and refrigerate for 20 minutes.
  • Spray a large pan with olive oil and heat to medium low. (Or, use a griddle) Cook for about 8 minutes per side, or until brown.

 

Source: http://wendypolisi.com/clean-quinoa-patties/

Fruit and Sugar Content | Eat This Not That

The old adage is still true: too much of anything isn’t a good thing.

While there are many benefits of eating fruit, we still want to be mindful of how much fruit we’re eating because it does contain sugar,”.

It’s not “added sugar,” but the sugar in fruit can still have the same blood-sugar-spiking effect if eaten in excess.

 

You can still eat the exceptionally sweet fruits, but in smaller portions and with extra fibre, healthy fats, or protein.

Find out which is the sugariest fruit of all!

 

Source: Fruit and Sugar Content | Eat This Not That

Sugar levels in children’s fruit juices ‘unacceptably high’ – NHS Choices

Fruit juices and smoothies contain ‘unacceptably high’ levels of sugar

That was the stark conclusion of a new study looking at the sugar content of fruit juices and smoothies marketed at kids in the UK.

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Of the 203 kids’ drinks the researchers checked from major supermarket shelves, most (117, 58%) would receive a Food Standards Agency red colour-coded label for sugars per standardised 200ml serving.

 

Only single-portion cartons were analysed in this study, and only those specifically marketed at children. Sugar-sweetened drinks, sports drinks and iced teas were excluded. So were cordials – the type you mix with water. This means the survey doesn’t cover the full range of sugar-laden drinks children may have.

For parents looking to avoid giving their kids sugary drinks, it seems fruit juices and smoothies can’t be considered safe ground – pre-made and shop bought ones, anyway. Checking the sugar content on the label is the most practical solution. The zero risk approach is water.

The study was carried out by researchers from the University of Liverpool and the University of London, and received no specific funding. It was published in the peer-reviewed BMJ Open. The study is published as an open access article, which means it’s free to read and download online. Read the full study here:

http://bmjopen.bmj.com/content/6/3/e010330.full

Source: Sugar levels in children’s fruit juices ‘unacceptably high’ – Health News – NHS Choices

More obese people in the world than underweight, says study – BBC News

There are now more adults in the world classified as obese than underweight, a major study suggests.

The research, led by scientists from Imperial College London and published in The Lancet, compared body mass index (BMI) among almost 20 million adult men and women from 1975 to 2014.

It found obesity in men has tripled and more than doubled in women.

 

Source: More obese people in the world than underweight, says study – BBC News

 

NETWORK MARKETING, MLM, SCAMS, PYRAMIDS!

It´s a scam, it´s a pyramid, you´ll lose money…… How many times do you hear this from people who have not actually done any research ?

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With a massive increase in Network Marketing companies in the world, there is a lot of bad stigma surrounding the industry..

Like us, a lot of people join this business to create more time and money and build a better future. Some people master this industry and become self made millionaires after hard work, commitment and sacrifices.

In fact, the company I’m partnered with have been in operation for 35 years, are FULL members of MULTIPLE Direct Selling Associations (and comply with their rules and guidelines), AND they help create new millionaires regularly.

Others join this business after seeing some positive results & they want to earn an extra £300-500 a month… Simply by sharing a health product. They do it in their own time using social media or word of mouth… And if you made an average of £500 a month… That´s £6000 a year. Now, how often do you get a £6000 annual pay rise in your normal job?

The narrow-minded people (very often unsuccessful) will come up with the same old bullshit… “It’s a pyramid scheme, it’s a con… You get paid!” No shit Sherlock… Of course I get paid!

Pyramids are illegal and are based on taking advantage of people. For a person to actually make money in a pyramid scheme, someone else has to lose money.

But in Network Marketing, each person can multiply his or her efforts, skills and talents by helping others be successful.

mlm-graphNetwork marketing isn’t a get-rich-quick scheme. Our business or success didn’t happen overnight, and we still work every day. We are very disciplined with our business and wake up every day knowing what we have to do to succeed at this. Working from home, and trading in over 90 countries, you have to treat it like a business and be willing to follow advice from others who have made it.

Network marketing is a low-overhead, home based business that can actually offer people a way out and help you create the lifestyle you want.

So next time you have a dig at someone for trying to do something positive with their life or build a better future for their family… Just maybe, you should have a look at your own life.

 

BUILD YOUR FORTUNE, NOT SOMEONE ELSE’S.

Contact us today to join my team, no hidden costs, no gimmicks.

Just genuine people who want to change their future and follow their dreams!

CONTACT US

The Importance Of Staying Hydrated

Flavored-Water-2-2When it’s warm, your body perspires more to help you cool down. And depending on the temperature, humidity, and the nature of your activity, you might not even realize how much you are perspiring.

Don’t rely on thirst alone to tell you how much you need to drink. To keep those muscles working and avoid fatigue; it’s extremely important to drink plenty of liquids before, during, and after the activity.

I tell my clients to drink water if they have a craving, a headache, are constipated, hungry, etc. Water is so beneficial, easy, and can be free, yet so easily overlooked.

It’s really a no brainer (actually your brain is 90% water!!!). Your body is about 70% water, the majority of your blood and every cell in your body is composed of water. Therefore, you need water to function properly.

As with most things, the amount of water for each person is very personal, but if your pee isn’t mostly clear, you most likely aren’t getting enough.

Some suggest 8 (8 oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. you just need to listen to what your body needs.

Carrying a water bottle with you will make sure that you are drinking enough water and will cut  your risk for dehydration, which can be a serious matter.

Below there is a list of benefits of water:

  • Increases Energy & Relieves Fatigue
    Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
  • Promotes Weight Loss
    Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed before meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
  • Flushes Out Toxins
    Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
  • Improves Skin Complexion
    Moisturises your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-ageing treatment around!
  • Maintains Regularity
    Aids in digestion as water is essential to digest your food and prevents constipation.
  • Boosts Immune System
    A regular water drinker is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
  • Natural Headache Remedy
    Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
  • Prevents Cramps & Sprains
    Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
  • Puts You In A Good Mood
    When the body is functioning at its best, you will feel great and be happy!
  • Save Money!
    Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

 

So you can see, the benefits of drinking an adequate amount of water daily really are many.

Water doesn’t have to be boring. You can make your own water infusion. It is simple. Ingredients are water and fruits. Herbs are optional.