Exercise ‘keeps the mind sharp’ in over-50s, study finds – BBC News

We all know that exercise keeps us healthy, makes us feel “happier” due to the endorphins it produces, and increases our stamina.

Now research is showing that exercise can help keep our mind sharp…..

Click the link below to learn more..

The brain is fed with more oxygen and nutrients, boosting thinking and memory skills.

Source: Exercise ‘keeps the mind sharp’ in over-50s, study finds – BBC News

Herbalife Review: Are Herbalife products good for you?

Having used these products as part of my healthy active lifestyle, and as an aid to healthy weight loss I can vouch for them 100%. From us mere mortals, to elite athletes, there is something there for EVERYONE.

If you feel you could benefit from a healthy, quick, and nutritionally complete breakfast, or from a fully tailored nutrition plan lets have a chat!

A review of a few popular products from the Herbalife range, and an interview with Dr Carel le Roux who discusses plant proteins, sucralose and the health benefits of Aloe gel.

Source: Herbalife Review: Are Herbalife products good for you? – Beyond The Bathroom Scale – A UK Health and Fitness Blog

This New Urine Test Can Tell You How Healthy Your Diet Is

This is an interesting development for anyone in the field of nutrition. By being able to monitor the diet of a client, we can help them fulfil their nutrition goals……

Usually, we think of urine samples as something you give your doctor to test for deficiencies or infections. But now, a urine sample can test another part of your health and well-being: your diet.

The five-minute test, developed by researchers at Imperial College London, Newcastle University, and Aberystwyth University, can test for fat, sugar, fibre, and protein in urine samples to determine how much of the respective nutrients a person  has (or has not) eaten. The test can also tell whether a person is eating red meat, chicken, fish, and fruits and vegetables.

Source: This New Urine Test Can Tell You How Healthy Your Diet Is

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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6 Ways To Embrace Hygge, The Danish Secret To Staying Happy During Winter | Rodale’s Organic Life

The next time you start grumbling about chilly weather or the fact that it’s now pitch black when you leave the office, think of Denmark. There, the sun isn’t coming up until nearly 8:40 AM, and it’s all but gone by 3:30 in the afternoon. And during January and February, the thermometer rarely makes it above freezing.Danish people know full well that winter is a long, hard slog. But instead of letting it get them down—or just going into hibernation mode for five months—they have something called hygge (pronounced hoo-guh).

Click the link to read more: 6 Ways To Embrace Hygge, The Danish Secret To Staying Happy During Winter | Rodale’s Organic Life

When the scale sucks: 7 better ways to know if your nutrition plan is working…..

People interested in weight loss / body transformation often gauge their progress by the scale.

But, at first, body weight isn’t the best indicator.

Here are 7 better ways to know if your nutrition plan is working, plus 4 downloadable tracking sheets to help you stay focused on what’s important.

Source: When the scale sucks: 7 better ways to know if your nutrition plan is working. | Precision Nutrition

 

For Nutrition Coaching or just an informal chat Contact Us

Will a high-protein diet harm your health? The real story on the risks (and rewards) of eating more protein.

In this article, we’ll explore: What are high-protein diets? What does the evidence say about high-protein diets and health? Does protein source matter? How much protein is right for me?

Source: Will a high-protein diet harm your health? The real story on the risks (and rewards) of eating more protein. | Precision Nutrition

Fish oil and omega-3s fats: How to be safer with your supplements. | Precision Nutrition

Interesting article about Omega 3 supplementation from the Precision Nutrition team.

Everyone knows that fish oil is awesome. It’s full of omega-3 fatty acids, which do so many fantastic things in the body. However fish oil has come under fire.

Some claim that it could be hurting instead of helping us. That we’re consuming too much. That we’re in danger.

In today’s article, we’ll review the latest research paper that’s confused and bewildered many people. And we’ll help you make sense of the controversy.

Read More: Click the link below

Source: Fish oil and omega-3s fats: How to be safer with your supplements. | Precision Nutrition

We at Shake and Lose can help you decide a nutrition path that best suits your needs and goals. Contact Us for an informal chat to see how

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.

Contact Us

 

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

 

Need Nutrition Coaching? 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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