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How to Lose Weight for Summer

 

Spring is already here and as we move into summer, I’m sure you ladies will be digging out your swimwear and your bikinis and looking forward to booking a summer holiday.

The good news that we still have several months to prepare our beach bodies but no doubt the weeks will fly by so there’s no time like the present to start thinking about how to shed a few pounds.

With that in mind this blog will outline some top tips about what to focus on if you really want to lose some weight in time for summer.

The problem with fad diets

Before we come to those tips it’s worth noting that trying to lose weight for so many people means trying out the latest fad diet. My question for you if you have tried out those fad diets is have you ever managed to keep the weight off? Or does your weight fluctuate, like the yo-yo effect?

The problem with fad diets is that they are too difficult to stick to and they only focus on food. They overlook the fact that weight loss is not simply about what you eat, it’s also about how you eat, what your lifestyle is like and what genes you’ve inherited from your parents. All these factors should be taken into account as you work towards reaching a weight goal that’s sustainable.

So here are my top tips for losing weight and staying healthy this summer

1 – It’s about more than just food

Losing weight is not about just focusing on the food you eat, it’s about much more than that.

2 – Set yourself a target weight and date

Setting a target weight and date to strive towards can help you retain the kind of focus that can make all the difference. Although, if you don’t reach your desired weight goal then you mustn’t despair, simply focus on how much weight you have lost and try to maintain that positive mindset.

Always give yourself a minimum of three months because your metabolism will need time to adjust to its new regime. Starting out with a cleanse can be beneficial as it will help your body rid itself of parasites, candida and old waste.

3 – Be sure to get enough sleep

If you don’t get enough sleep, your body will not fat burn efficiently. This also means that your cortisol levels will increase due to stress and have a knock-on effect on your appetite. Stress has a negative effect on weight, the first place we store fat is around our midriff, in particular during the menopause, due to the drop in estrogen levels.

Getting into good lifestyle habits will help you and your body relax and will change your mindset to calm the adrenals. Remove anything that causes you a lack of sleep, for example, watching TV just before you go to bed, or using a computer late at night. Instead you could read a book, do something relaxing, like deep breathing exercises or turn on some of your favourite ‘chill out’ music. Remember that a relaxed mind means a relaxed body which equals more efficient fat burning.

3 – Beware of intolerances

Food intolerances can also play a major part in weight gain, in particular if your body reacts negatively to certain foods. This negative reaction provokes an inflammatory response to the negative food which can then make it more difficult for you to lose weight.

4 – Stay active

If you’re aiming to lose weight then you should try to include some exercise in your daily routine. If going to the gym is not your thing then you can always walk to your local shop instead of driving, take the dog out for a walk, climb up and down the stairs more times than usual or find some other way to add some exercise into your routine.

5 – Be careful with carbs

Try to exclude eating carbohydrates in your evening meal. Instead, eat a good source of protein and a mix of vegetables.  Eating nutrient dense food will help eliminate any food cravings and give you the sense of feeling full and satisfied.

The problem with carbohydrates is that they turn into sugar during digestion and can disturb your sleep patterns. Normally people wake up during the early hours of the morning because their blood sugar takes a dip, causing insulin to move the sugar out of the blood and into the cells, which gives you a sleepy sensation. This is all great but when that dip takes place blood sugar triggers a stress response in the body, increasing both cortisol and adrenaline, waking you up and potentially keeping you from getting the sleep you need.

6 – Eat with the sun

A good rule of thumb is to always eat like the sun – so as the sun winds down so should you.

You should also give yourself at least a five hour break between meals because this will support correct metabolism and give your digestion process a break before it deals with the next intake of food.

7 – No food after 9pm

You should always aim to complete your final meal of the day by 9pm. The reason for this is that your liver is an organ of filtration and it works very hard to make sure that nutrients are absorbed and fat is digested but eating late at night overworks the liver and makes it sluggish and makes the fat burning process inefficient.

8 – Drink plenty of water

Always make sure that you drink enough water if you’re trying to lose weight. Insufficient water in the body makes it harder to get rid of morbid matter and toxins. You should aim to drink at least between 1.5 and 2 litres of water per day.

I hope these tips help you achieve your weight loss goals this summer!

Remember that steady weight loss is far better than losing weight too fast because sudden changes to your diet put your body into starvation mode which make it cling on to fat, which then makes it super difficult to keep the weight off.

Thanks for reading everyone – until next time – be positive, be sensible and treat your body with respect!

And if you found this post helpful please share the inspiration on Twitter, LinkedIn and Facebook

Alzheimer’s the preventative approach

 

Alzheimer’s disease is the most common type of dementia and there are 850.000 with this disease in the UK.  The numbers are set to rise to over 1 million by 2025 and by 2051 it will rise to 2 million (facts taken from the Alzheimer’s society)

Our brain is the command centre of everything and keeping this healthy is imperative.  There are things we can do to keep the brain healthy and correctly nourished.

Preventative Foods for Alzheimer's

What can we use as a preventative, or to help support and heal.   DHA, is a component of the omega 3 fatty acids which can slow down the progression of Alzheimer’s and by eating or including things like eggs, wild salmon which is a good oily fish, tuna steaks, soaked walnuts and sea vegetables are also a good source of whole food which contain good sources of minerals.

Including raw butter, why? Because when you think about it, breast milk is around 50% of raw fat.  This type of produce in raw form, is far better that anything homogenised.  There are some sites that show you how to make raw butter, check out YouTube.

Exercise

Consider keeping a healthy weight and do some natural exercise, like walking to a corner shop instead of driving, taking up a hobby that you may enjoy doing, like salsa dancing, swimming, things that give you pleasure, just as long as you don’t lead a sedentary lifestyle day in and day out.

Toxic Metals

Aluminium has also been lined with Alzheimer’s. Doctors have found concentration of aluminium in the brains of people who have died of this disease, and minimising things like aluminium cookware, foil, toothpaste’s, buffered aspirin, antacids and antiperspirants, these all contain aluminium.  Try to minimise the use of these products.  For example, instead of using foil use grease proof paper, use stainless steel instead of aluminium etc.

Mercury is another metal we have exposure to, for example amalgam fillings, these leek over time and may be a factor of neurological damage.  If you eat fish, make sure it is not contaminated.

Other Helpful Natural Tips

Detoxifying the body helps to rid it of mercury, for example, taking a good antioxidant, taking a good omega 3. Dark fruit and vegetables are also good when detoxing.  Eating good nutrient dense food is also helpful, like avocado, asparagus, watermelon, lentils, hemp, flax seeds and chia seeds.

Having a colonic is good now and again, but not on a regular basis, I’m a firm believer of detoxing, and giving the body what it needs, to support the immune system, are all good practices.  Having a colonic once or twice a year should be enough.

I always recommend my clients eat fermented foods when appropriate. It also supports the body’s natural defences and gut health.

Sugar is something most people battle to give up, because it makes food taste more appealing.  Alzheimer’s has been dubbed “type 3 diabetes” because Insulin resistance compromises the brain, .  Sugar and glucose sent to the brain can damage healthy brain tissue. Eating excess sugar also cuts the amount of oxygen the blood carries around the body, hence, less oxygen to the brain.

Most of us enjoy a little bit of sugar but others are addicted to it, you can take native elements chromium, it’s a good food state supplement, to help and support blood sugar and curve those cravings.

 Adding cinnamon, or a little apple sauce in your tea/coffee or breakfast, may help you gradually cut down on your sugar intake.

Please do share my blog with someone who may find it helpful!

Healing power of broccoli

Broccoli is a member of the calciferous family this vegetable has anticancer effects, particularly in breast cancer.

There are compounds in broccoli that increases the excretion of the form of estrogen (2-hydoxyestrone) lined to breast cancer. It is also very high in calcium.

If the broccoli is not organic, let it soak in some cold water and vinegar, this helps clear up any pesticides etc.

Broccoli can be eaten raw or cooked as a side dish to accompany your main meal or you can add it to salads too.

Steaming or roasted is the best way to cook broccoli if you like it cooked.  My personal favorite is to saute it with some olive oil and pine nuts and a little garlic.  It’s great in soups too!

Healing benefits of peppers

 

Studies have shown that bell peppers contain healing benefits against the effect of cataracts, possibly due to their vitamin C and its beta carotene. The healing benefits of peppers also contain capsaicin, flavonoids and vitamin C all showing the prevention of blood clotting formation, heart attacks and strokes and a great vegetable for those who also have high cholesterol levels.

They are a great addition in casseroles, stuffed peppers, or even in salads raw or cooked! So enjoy the benefits of this vegetable.

Other considerations for those who may not be able to eat peppers: Some individual suffering from arthritis would benefit from limiting foods from the nightshade family

Tried making your own kefir and the benefits this great nutritional product has to offer?

Alternative to dairy

In a previous blog, I explained the health benefits of kefir, this wonderful fermented beverage, gets its sour taste from the lactic acid it contains.  Although some people may make kefir from dairy, you can also use an alternative product, such as raw coconut water or fresh coconut milk.  The benefits of making it yourself would be money saving. Because kefir is fermented, the beneficial bacteria and yeast have depleted much of the lactose (sugar contained in milk). Kefir may also help those suffering from lactose intolerance, keep in mind that when you ferment foods, it changes the chemical make-up of that food, and kefir is relatively low in lactose.

Restoring the lining of your gut

Other benefits of this fermentation process are that it is rich in enzymes, making it much easier to digest.  If you are intolerant to casein products, homemade kefir may be a great alternative to dairy.  If the gut has been compromised over time, addressing this may be the way to start. I offer an initial telephone consultation, should you wish to discuss this further

What are the health benefits of kefir? It is a fermented milk product, using cow, goats or sheep’s milk including coconut. Some people say it tastes just like yoghurt, it also contains high levels of B12, calcium, magnesium, vitamin K2, biotin, folate and enzymes.  Kefir is rich in probiotic foods. There are many health benefits to be had by including kefir into your diet, for example, it helps the body’s immune system, it heals inflammatory bowel disease and because of its calcium properties, it helps support and build bone density, and kills candida and helps support the detoxification process.

Being rich in lactic acid bacteria, kefir can bind aflatoxins (class of toxic compounds produced by certain moulds found in food, which can cause liver damage and cancer).

Causes of imbalance in gut bacteria

Antibiotics kill the good bacteria as well as the bad causing an imbalance of bacteria in your digestive system.  Next time you get sick, why not try including or adding some kefir into your diet.

You can choose what type of kefir to make! Including kefir water, which you can make from water and can be used as an alternative to drinking fruit juices and sodas! You can add your kefir into smoothies if you wish.

I would love to hear how you get on making your own kefir!! Please feel free to share my blog with others.

Natures products for beautiful skin

The skins job

Skin is one of our organs of elimination, which is why when you detox toxins come out via the skin causing pimples or spots. The blog will give you some insight on using natural products.

I guess that’s where the expression “inner beauty comes into”. Let’s give you some tips to use, so you can have that beautiful glowing skin!

Foods that burden the skin

First tip,  minimises junk food and any foods that are greasy, you overburden your system and rubbish will pour out of the skin. I have a fantastic probiotic that would help support that inner beauty, the E500 probiotic it will support the small intestine as well as the large.

The role stress plays on the skin

Currently, we all seem to be working hard with very little relaxation, and stress affects the health of your skin.  Try supporting stress through some breathing exercises and our food state B complex is fantastic and will support stress.   I have had great feedback from clients on the food state B complex, who have suffered from stressful situation and lifestyles. Eating fast will also put a strain/stress on your digestive system, so please bare this in mind if you want that beautiful skin.

Getting enough sleep

Getting enough sleep? If you don’t rest your body/mind enough, those tired signs will start showing on the skin, by means of dark circles under the eyes, spots and not to say, I will also affect your moods, memory and weaken your immune system, and age your skin, due to the depletion of nutrients.  Ideally, we should be getting 7 blissful hours of sleep per night.

The role sugar plays on the skin

Sugar taste great but no friend to your skin. Having excess sugar, or foods that are high in sugar can make your skin brittle.  This includes wrinkles, cellulite which is the breakdown of connective tissue that lies beneath the skin. We see evidence of what sugar can do to teeth, so imagine what it does to skin.  If you have cravings consider taking a chromium, our food state chromium is well absorbed by the body and offers support to anyone with a sweet tooth!

Other natural products

In one of my other posts, I mentioned, how important good beneficial bacteria is for the support of a good functional gut, supporting this will create glowing skin. When steroid creams are used, they do suppress the immune system, controlling acne.  The tips offered here in this blog are simply an alternative solution to support healthy skin, and in no way are they a replacement for medical advice.  Kefir has also been mentioned in previous posts, for example, consider giving yourself a facial with kefir, which is fermented dairy, supplying the skin with topical good bacteria.  It is advisable to cleanse the skin before applying the kefir facial. I would recommend doing this when you’re taking some time out for yourself the longer you leave it on, the better, consider leaving it overnight for better results.  Make sure you cover your pillowcase.

Healing oils may also be used on your skin, for example, you can pop a vitamin E capsule and place a small amount on the affected area, and this will help the skin to heal faster, as the skin absorbs it.

Turmeric is a natural anti-inflammatory, try adding turmeric extract to our homemade masks and see if it helps alleviate any acne.  If you decide to use the powder, please make sure to mix it with other ingredients so it does not leave a yellow stain over time.

Feel free to share this blog with friends and family

 

Not sleeping well at night? Understand why

Can’t get to sleep don't know why?

 

Not getting a good night sleep is a debilitating feeling when you’re tired, or you get to sleep and wake up a few hours down the line, only to remain awake.

The body is a complex mechanism and has its own internal alarm system.  Being In tune with your body is important, because it sends you a signal or a cry for help, when it feels distress.

Factors involved which may affect the sleep cycle

There are many factors involved which may affect a sleep cycle, for example, emotions may trigger off a past or current problem, causing you to over think or re-live a trauma/situation which causes you stress, or.

  • You may be a coffee drinker and overstimulating the body, causing your heart to race.
  • Have palpitations or irregular heartbeat,
  • Going through a problematic situation in your life.
  • Stimulants can keep you awake.

Foods that trigger an inflammatory reaction in the body

We love our food and may eat things that triggers an inflammatory reaction in the bodies, causing pain and discomfort.  Some of these culprit foods contain or have

  • High levels of refined sugar
  • An adverse reaction on blood sugar, promoting sugar highs, followed by a crash in energy levels. These situations may disturb the sleep cycle.

Example, you may have issues digesting or breaking down dairy products, causing an inflammatory response in the body, by way of producing excess mucus in the throat.  This situation may interrupt a good night sleep, because of the congestion in your throat. You may begin to snore, which puts additional stress on the lungs and heart.  Struggling with breathing at night may be a consequence of not getting a good night’s rest and waking up very tired/stressed in the morning.

Everyone is different, for that unique reason sleep may be disturbed.  I offer a free 10-minute initial telephone call, to find out more and better understand what your reason(s) for unrestful sleep may be.

If you fit this category, and want a holistic approach/method of dealing with your sleep issues, please contact me

 

How the summer solstice affects our helath

The maximum elevation occurs at the summer solstice and the minimum at the winter solstice. The ecliptic path of the sun sweeps north and south between the northern and southern hemispheres and on the days of solstice it changes the directions. In fact, it is the earth that revolves around the sun in its orbit and changes directions by the tilt of the axis. Seasons are caused by this movement around the sun.

Here are a few points to consider:

  • Due to high heat and temperature, much water from the body is eliminated by perspiration which causes dehydration and other troubles. If water is not replenished adequately, blood volume would reduce and brain will suffer from lack of blood that may cause nausea and headache.
  • The expansion of the periphery vein and more blood flow to periphery. This will affect the pressure condition of blood which leads to further complications.
  • Lack of sleep can happen
  • Loss of appetite
  • Headaches
  • Nausea

Tips to help you stay on track and feel the effects of the solstice:

  • Make sure you are well hydrated
  • Don’t have too much exposure to sun, and keep yourself protected against UV
  • Don’t gulp very cold things when you are extremely hot, this puts the body system in sock, and it has been known that people can pass out. Try to drink the water without a lot of ice.
  • Cover your heat against the day’s heat if you are out in it for most of the day, in particular during midday, when the sun is at its’ hottest time.
  • Protect the skin using a good sun screen.
  • Eat things that contain water like vegetables, salads and fruits.

Enjoy the summer!!!!

Keeping weight off with the Metabolic Balance Program

Have you been struggling with weight for a long time? The metabolic balance program may be right for you! This diet will maintain a healthy lifestyle and weight management. The program was developed by doctors and nutritionists in Germany.  It’s well established in Germany, Switzerland and Austria and was introduced to the UK in 2008. The diet is tailored made based on your blood analysis and generates an eating plan for you, but it is not to be confused with the Blood Type Diet, because it’s not based on your blood type.

You eat three nutritious meals every day and choose the foods for your meals from your personal food list. With the help of the right foods and a few simple rules you establish a new regime that enables you to achieve and maintain your perfect weight. The program promotes hormone balance, among other things, primarily by regulating the amount of insulin your body produces. Fat burning and weight loss occur almost as a side effect of restored hormone balance.  As a metabolic coach, my job will be to support and coach you through the four metabolic phases, you may have seen from the press, that celebrities like Boy George and Sam Smith have had great success with this diet, and is scientifically proven.
Benefits;

  • Improvements in energy levels
  • Weight loss (where losing weight has been difficult in the past)
  •  Improved digestion
  •  Improved cholesterol levels
  •  Stable blood sugar levels
  •  A reduction in blood pressure
  •  Elimination of uncomfortable menopausal symptoms
  •  Alleviation of inflammatory joint problems
  •  Much improved skin condition
  •  Stronger bones
  • Improved moods and lifting of depression
  •  Better sleep

For further details please contact me on 07956843575 or email me at ecmartin@futurehealthmanagement.co.uk.  And see the new you transform!

Controlling inflammation through diet

 

What we eat affects how we feel, certain foods act as inflammatory triggers and can affect our moods, you heard that expression, “you are what you eat”

Eating organic food

Certainly, eating organic will help aid digestion, because these foods have not been tampered with, example, herbicides, pesticides with a higher nutritional value.

Organic food is often fresher because it doesn't contain preservatives that make it last longer. Some foods may trigger an inflammatory response in the body, such as tomatoes, peppers, aubergines and white potatoes, these foods contain a compound called solanine (a poisonous compound which is present in green potatoes and in related plants. It is a steroid glycoside of the saponin group), which can cause inflammation in certain individual.

Inflammation friendly foods

So what kind of food should you eat if you suffer from inflammation? I always like short grain brown rice, because of its alkalinity other foods would be lentils, white meats like chicken and turkey, any oily fish, green leafy vegetables, and broccoli. Nuts are a good addition, although not peanuts, any seeds, non-citrus fruits, and of course one of the most important factors to help eliminate waste, plenty of water! Ideally, we should be drinking at least 1.5 litres

Inflammation trigger foods

Here are some foods to avoid:

  • Wheat,
  • Gluten,
  • Fizzy and sugary drinks,
  • Peanuts,
  • Red meat
  • Eggs and dairy products.

Hope you put this plan into action. I offer a 10 min telephone consultation feel free to reach out