21 SEPTEMBER 2018
Hello and Welcome
The summer is over (I hate to say it!). From a healthy living perspective it’s time to give attention to re establishing a supportive lifestyle. I’m hearing “I want to get back into a routine” from my clients particularly around sleep and I’m also turning my thoughts towards how I can help everyone promote their immune health in readiness for the winter months.
So with that in mind here I’ve selected some topical health clips and tips for you.
This article in Science Daily caught my attention: How sleep loss may contribute to adverse weight gain.
Resistant weight loss is something I come across frequently with clients who come to me feeling “stuck”.
Often I’m helping them with fine-tuning their food plans and also looking at a wide range of underpinning lifestyle factors which are contributing to weight gain or resistant weight loss.
Poor quality of sleep is often a discussion point with clients and their personalised plan will focus on timings for meals and snacks, proportions of food groups and micro nutrients and including sleep promoting foods, habits and supplements.
This research highlights how shift work and chronic sleep loss impairs our metabolism and adversely affects our body composition.
After a long sunny summer it’s to be hoped that our Vitamin D levels will be at an optimum level going into the winter months.
This short video will give you some insights into why Vitamin D is important to your health. You may consider supplementing to maintain levels over the winter months.
I test my Vitamin D levels twice a year. In the autumn, so I know they are optimal and again in spring to see what’s happened over the winter. Your GP may be able to test you. If not try this home test kit.
Eat a Rainbow – could be considered a nutritional cliché but it really is a simple and powerful concept to adopt in your day-to- day food plan and choices.
Autumn is an abundant time – think Harvest Festival – there are lots of great veggie choices available in the market.
Dr Deanna Minich is a world renowned Functional Medicine Doctor as well as an internationally-recognised teacher, author, scientist, speaker and artist. I love her work and I’m an avid reader of her blog.
In this article, Dr Deanna gives an overview of how choosing a colour rich choice of vegetables and fruits benefits your digestive and immune systems helping to reduce inflammation and preventing chronic health conditions.
I challenge my clients to take on a weekly goal of eating 30 different vegetables. It’s not as daunting as it sounds! Make a soup with 5 vegetables and you’re 20% nearer to your goal. Mixed Salads and Stir Fries are another great way of eating small amounts and getting a lot of variety.
It’s SLEEPTEMBER! With my workplace wellbeing hat on I was recently presenting a SuperWellness workshop on SLEEP. We talked about how as adults we all know the importance of establishing a sleep routine for the children in our families. Yet as adults we often don’t follow that simple advice.
This article is all about helping children but there are some great tips for us grown ups too! https://betteryou.com/health-matters/back-to-school-bedtime-routine
In this article, The Centre for Creative Leadership, have been busting the myth that the highest performing leaders survive on only a few hours sleep. So for us mere mortals, we now know that we don’t need to be sleep deprived super humans to be a high performing in the workplace. There’s lots of evidence to suggest that optimal sleep and good bedtime habits will help us to be more effective and productive in every aspect of life.
Meal Preparation and Time Saving ideas are always top of my agenda. Most people want to do the best they can for both their families and themselves when it comes to producing good quality healthy meals. Sometimes being short of time after a busy workday or week makes shopping, preparing and cooking a home cooked meal feel impossible.
The good news is that there are lots of services out there to take away some of the time consuming tasks from you. I make a distinction between PROCESSED food and PREPARED food.
Processed food is usually factory produced and full or preservatives and additives (if the label reads like a science experiment then it’s not real food in my mind!). Prepared food is usually a collection of real food ingredients assembled into a dish so all you need to do is cook it e.g. bake, roast, grill and add accompanying vegetables. Many of the major supermarkets have developed ranges of prepared foods. It may be helpful for you buy a prepared a meal for a few meals a week.
In the last 2 years a number of RECIPE BOX suppliers have developed to help busy people. People who are short of time to menu plan, to shop and who would like some help “thinking” of what to cook and would like some quick recipe guidelines. It’s a great addition to your meal preparation tool box. Doing this 2 or 3 evenings week can be super helpful to healthy meal time management.
Here are a few (UK based) recipe box suppliers you may wish to try:
and a couple of reviews about the most popular boxes
I’ve already mentioned Dr Deanna Minich. If you’d like to read a little more about her great work, please check out my blog