Essential Supplements: Fish Oils-Part 2

Hello!

I hope I have grabbed your attention with my part one of the importance of fish oils and part 2 will be a continuation of my list and explanation of why and how they work. Here we go:

5. Joint health and arthritis 
Joint pain and arthritis is often due to excessive inflammation in the body. This can be due to damage during exercise or the disease state itself. The good news is fish oils have been shown to decrease this inflammation,alleviating symptoms, as well as to reduce pain mediators in the problem areas. Fish oils are also seen to reduce the chance of onset of arthritis,lubricating the joins and increasing repair, flexibility and mobility.

6.  The Digestive System and Weight loss
Digestive and gastrointestinal problems are some of the most common issues suffered by people in the UK. Fish oils may play a role in aiding digestion by lubricating food as it makes its way through the body, as well as to provide nutrients and strength to the intestinal linings, reducing passage of toxins into the blood stream.
As mentioned in part one triglyceride levels in the blood are reduced. This is because fish oils are involved in the beta-oxidation (essentially fat clearance) from the blood. This prevents fat storage and along with a healthy lifestyle can help in maintaining a healthy fat level and weight.

7.Pregnancy and children
 During pregnancy, the woman's demand for DHA and EPA increases dramatically in order to support healthy development of the baby. This is what makes fish oils so crucial when pregnant. As well as this, there is evidence to suggest taking fish oils in the last trimester will increase skin, eye and hair health, immune system and brain development. This is not only important for the baby,but also as the baby grown into a child, showing to increase attention and learning ability as well as reducing allergy and infection.

To conclude this topic, quite honestly I could go on but I hope this is enough to encourage  you to try for yourself!
If you have any questions or have found ways it helps you I would love to know so comment below.

talk soon!

Lose Weight the Healthy Way: Part 3

Hello everyone!

I'm aware its been a few weeks now since I last posted and  can only apologize! I've been moving into my new flat and had some internet issues which are ongoing! I thought I'd start again by finalizing my health tips, and now I've started my course again I would love to share some other things I've learnt, so keep following! 
I was also thinking about doing some food diaries, one for loosing and one for maintaining. Again a disclaimer that I am no expert by a long shot its just what has worked for me. Let me know if you would like that!

 know what you are putting into your body

This is something that has turned into a bit of a pain, resulting in the necessity for me to food shop alone. I read the back on everything I put into my shopping basket and it takes time but it's worth it! I find that progress made within a new lifestyle is down to having a healthy attitude towards food, and if you know what you are eating is healthy then you almost think your way thin. For me the main things I focus on are saturated fat (I will avoid it if the saturates are 50% or over the content of fat, unless the fat content is very low) and sugar but it is important to know if it is natural or added. For example the packet of raisins I have sitting in my cupboard has 37g of sugar per serving which is ridiculous! BUT there is no added sugar so I'm content in the knowledge that it is natural! (still, it's important not to overdose on fruit because it's still sugar!) If we go back to the hunting and gathering days though, we only ate what was natural and in the process of finding it we exercised in the process, our body therefore can handle these natural contents far better than processed ones.

 Take motivational pictures such as before and after and log your result to motivate you. It is so important not to expect immediate result and fall into a crash diet habit, the aim is for a complete lifestyle change that you can maintain so find out what foods suit you, what you want to avoid, plan meals ahead and just don't buy bad food! In my 1st year of uni I went from 8.5 stone to 10 stone- so really did gain the "fresher’s 15" this was a mixture of extremely bad diet- chili sensations and cheesy pasta were my downfall-and alcohol. That summer I got home and felt fairly uncomfortable in my size and made a conscious decision to get to know nutrition and how I could maintain health, since then I've had a few fall backs (we are all human) but I am now down to 8.3 stones and it has been the easiest weight ever to lose and keep off! It is longer a conscious effort to eat well, it is now just what I’m use to, and that is the aim. Below the left photo i was 10 stone and right I am 8.5. ( you will also notice my hair change and I will be blogging about that in the near future!  My apologies again for the lack of posts recently!)

I have many more tips that have helped me but i will leave it there today and maybe do a new blog post if anyone is interested.

Take care and wrap up warm!

Lose Weight The Healthy Way: Part 2

Hey lovely's!

Most of you hopefully saw my "part one" of things I stick by that helps me lose weight and maintain my health, here are a couple more that I keep in mind! I never thought I could stay in shape without always depriving myself of what I really want, but now I know I can! Isn't there always that one friend that eats loads and stays slim? Well that will be you soon!

 The biggest change I have made is eating more-in fact around double what I was!! I am never hungry and have gone down over 2 dress sizes. It is all about what you are eating. This is why focusing on health as seen in part one is what I feel should be the ultimate motivator. A lot of it is mental and so once you do this, you won’t have any issues I can almost guarantee!

Get into a routine and remember everything in moderation!

 Some people like small meals regularly whilst others like the classic 3 meals. Whatever you prefer, success is much more likely once you establish a routine. As well as this do not listen to the voice in your head telling you to binge tonight because you will diet tomorrow. Once you have binged it is hard to come down to a drastic change and so has to be done gradually. For this I would recommend not binging but instead let yourself  and body have what it desires but in moderation!

 Oh, and don’t eat at bedtime! Many of us will try having a small dinner but it may not be satisfactory to our requirements and we end up munching bad foods later on! Don’t kid yourself just have a bigger portion at tea time and reduce the change of snacking at bed time where there is little chance for the energy from your food to be burned. Personally I tend to devour whatever is on my plate, so a good way to avoid over eating is to start with a small portion, eat slowly and then go back for more IF you are still hungry, wait about 10 minutes before going for seconds.

Exercise

 This is one of my main loves in life. Whatever the situation if I am feeling down or bored or just a little lethargic nothing can beat the feeling that comes after a fantastic workout. I admit it takes time to feel this way and many of us start out with a love/hate attitude towards it. It makes us sweaty and sore yet we feel and look great with persistence. If you can overcome this initial feeling it really is the most enjoyable pastime.

For weight loss I have to say that running, for me beats them all! It is hard because to run you need to be fairly fit and so it is important to gradually build your way up to being able to run for long periods of time, rather than attempting, failing and not wanting to try again. The way I did this was a warm up walk for 10 minutes or so then jog for 3 minutes, walk for 5 etc. etc. Eventually you build on this to pick up the pace and stamina and in as little as a week can see a drastic difference to your fitness. Personally it works to slim my thighs, hips, back and tummy in the way that other cardio exercises don’t.  Since we are on the topic of diet I won't be mentioning the endless lists of benefits that exercise has on the cardio vascular system and inner health but I will definitely be mentioning this in the next little while!!

keep healthy snacks for cravings 

For a successful lifestyle change and a healthy weight it is important to make our goals achievable so it’s just unrealistic to cut out a huge amount of food groups and treats. However, using a step wise approach we can reduce out portion size and avoid foods high in saturates and unnatural sugar. For this I definitely think a healthy alternative to treats is required day to day. While I was being fairly strict with myself I used fruit with all its sweetness, and it really did seem to rid me of my constant chocolate craving, for me the best fruits for this are apples and grapes but it really is a personal preference. This not only can really help your cravings but also give you many nutrients and help towards your 5 a day.

If you prefer savoury, how about some carrot sticks, pepper or perhaps a Rivita with low fat cream cheese? Mmm

Please remember not to let this consume the mind, the less you think about it, the less anxious you will be, the less likely you are to be constantly thinking about food and therefore will tend to be more successful. Educate yourself slowly you will see the amazing consequences! I found this site which just emphasizes these points!

If you have any questions or worries or need any help at all please comment or email! I will be doing part 3 very soon, as well as benefits of fish oils on the body, and another post on keeping your mind nice and healthy!

Take care

Lose weight the healthy way: part 1

Center your attention on health.  

Not enough of us seeking to lose a few pounds do this; the main focus is primarily what the scales tell you in the morning and how much further those “one-size-too small” motivational jeans fit, agreed? This is a recipe for disaster when it comes to maintaining the results you are looking for. Not only this but if you concentrate on health you will feel more comfortable, energetic and prevent those nasty colds and bugs, and superficially skin, hair and nails will noticeably improve all going hand in hand with (hopefully) permanent weight loss.

 Water, water and more water- I cannot stress enough how good/essential water is when it comes to keeping healthy and losing weight! The reasons for this are endless:

 1)to replenish the water lost naturally during any kind of weight loss,

2) to counteract dehydration which slows the fat burning process,

3) for easier digestion, 

4)water makes you more alert, this is because dehydration can cause a reduction in blood volume and therefore less oxygen reaching the muscles causing fatigue,

5) water helps the joints which is a benefit when combined with exercise, 

6)benefits for the skin, hair and nails, 

7)water before eating can often curb hunger. I could go on! I usually aim for between 1.5 to 2 liters of water a day, or more if working out, but my tip would be to always have a water bottle with you.
If you don't enjoy the taste of water, why not try it with fruit?

Stop starving yourself

This is a piece of advice I wish I’d listened to before now! Starving yourself is one of the worst things you could do and comes with horrible consequences to your body with not a lot of good to show at the end of it. Starving yourself is counterproductive and can lead to heart problems, anemia and therefore severe fatigue, stomach problems, damage to your metabolism and hair and bone loss.

I had numerous people telling me this before but didn't want to believe it until i started learning about Leptin. Leptin is a hormone that mediates long-term regulation of energy balance in the body. It suppresses food intake and thereby induces weight loss. It is linked closely to metabolism and so if Leptin levels fall, in theory, so will your metablism. When you diet and starve your body leptin which is sometimes refered to a the satiety hormone will also reduce and therfore so will your metabolism, and instead of losing weight, after the initial adjustment period you will gain weight. 

There are many foods that can help towards increasing leptin levels or make the body more sensitive to the leptin signals. Do Your research, eat the right number of calories, but the right calories. (fruit and veg are a good starting point)

  I hope these help follow for more!

start your Health journey today!

Health, Diet & A New You: Part 1 - Learning From Failures

So where do I begin.. The way I like to see it is that your body and health are the most important and prized possessions any of us will ever have and it’s important, but also very challenging to know what choices to make on the behalf of them. Everyone knows temptation, our taste buds tell us one thing whilst our arteries and midsection tell another, but that impulsive craving is enough for most of us to forget momentarily or merely to convince the disciplined side of us that it is worth it. Of course this is not a bad thing necessarily and it's important not to limit yourself in such a harsh way that you simply cannot maintain the rules that you restrict yourself to when it comes to food.

Simple Steps to a Quick trim and Why "Diets" Don't Work

So here is where it could go drastically wrong. Guess what? I am a classic example of a crash yo-yo dieter. I've honestly spent a tragic length of time researching and trying methods of extreme quick weight loss.

I've never been big but have an unrealistic dream (like so many women) of my ideal body (Victoria's Secret model)! I've tried almost everything shakes, fasting (5:2), high protein, low fat, low sugar, calorie restricting, 5 small meals, no meals and just picking and all I can say about them all is that they do not work in the long term, and eventually you will be back to feeling disappointed.

Yes, it’s a fragile subject, to admit to the time I have wasted on so many occasions and the worst of it is the weight you lose piles back on as soon as you finally give into all those cravings -after your week of being overly disciplined- and end up binging! Every girl I know claims “I won’t binge I will maintain it” but even for the most conscientious of us this is far easier said than done.

Another reason this can happen so easily is because the fat cells are so difficult to get rid of! Crash dieting will shrink them hence the sudden weight loss after the first week. It is also important to note a lot of this is water weight and these shrunken fat cells then act like sponges to soak up new fat entering the body after the diet has been scrapped. After growing up a little, seeing my failures and learning from them (a very important point!) I realized that I was probably doing more harm than good to my body.

One day I woke up and decided to scrap it all completely. It's only now I've managed to maintain and actually lose weight from just following a healthy lifestyle. I'm well aware that we're all different and these tips may not work for you, but for me they truly have been a Godsend and a push in the right direction this summer! 

In my next post we will scrap the word diet with all its negative connotations and focus on lifestyle leading to a new you.

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