What, two posts in one day! Well I thought I'd spoil you a bit! I wanted to talk about stress and depression. I often speak to people who stopped smoking on their own for weeks, months or even years and then started again because of stress (as if smoking would reduce stress!!). I often speak to people whose lives are so stressful they drink too much and eat badly(as though that's going to help!). Here's a few ideas about how you can use food to help you feel better and reduce stress (and depression).
Eat (or take as a supplement) omega-3 Fats: These fatty acids are essential to your brain but we don't tend to get enough from food. More omega 3 in the blood means more serotonin - which makes you feel happier! You need a regular intake of oily fish or flax seed if you're a vegetarian.
Get more Vitamin D - and that means get out more! Sunshine is the best way of getting vitamin D so get out there for as long as possible, as often as possible.
Get enough B Vitamins: Vitamins B6, B12 and folate also help to produce serotonin - yes, the "feel good" stuff.
Get more selenium - one brazil nut a day will give you your daily intake and low levels of selenium are associated with increased depression - so go nuts!
Eat your five a day - antioxidants in fruit and vegetables keep you healthy - and happy!
Make sure you're getting enough tryptophan because it helps produce... yes, you guessed it! serotonin. You get it from turkey, eggs and beef - or if you're vegetarian spinach, beans and dark leafy greens. (Interesting..when I spell checked this the checker wanted me to change tryptophan into trepidation - completely the opposite!)
Reduce your sugar intake and eat low GI carbohydrates - brown rice, brown bread. Sugar actually uses up your B vitamins and chromium stopping them from helping you feel good!
And as I add to all my "hints and tips" : Drink more water!
Look after yourself - and have a good day!
Tuesday, 22 September 2009
HRT and Lung disease
I felt I needed to share this information that's been in the press in the last few days - just incase you missed it.
Research has shown that women taking HRT are more likely to die of lung cancer than those not taking HRT. This doesn't mean that if you take HRT you are more likely to get lung disease - but if you do get it then you are more likely to die from it.
This of course has tremendous implications for menopausal women who smoke.
You have two choices. Stop HRT or Stop smoking. Actually, you have a 3rd choice - die young.
I already have concerns about HRT so if you can live without it then I'd recommend this anyway (did you know HRT was derived from the urine of mares? How did they get that?!) But of course, there is no doubt about the one thing you can do to save your life - stop smoking. How much more information do you need?
For October only I will give a £20 discount off my stop smoking session to all women between 45 and 55 - whether they take HRT or not. As Tesco would say "every little helps"!
Research has shown that women taking HRT are more likely to die of lung cancer than those not taking HRT. This doesn't mean that if you take HRT you are more likely to get lung disease - but if you do get it then you are more likely to die from it.
This of course has tremendous implications for menopausal women who smoke.
You have two choices. Stop HRT or Stop smoking. Actually, you have a 3rd choice - die young.
I already have concerns about HRT so if you can live without it then I'd recommend this anyway (did you know HRT was derived from the urine of mares? How did they get that?!) But of course, there is no doubt about the one thing you can do to save your life - stop smoking. How much more information do you need?
For October only I will give a £20 discount off my stop smoking session to all women between 45 and 55 - whether they take HRT or not. As Tesco would say "every little helps"!
Sunday, 6 September 2009
more in the news
To add to my last blog here's a few other things that have been in the newspapers that some of us already knew!
I read an article the other day that said that sweeteners can make you fat. We've been saying it for years and now, it seems, the "traditionalists" have finally caught on. In simple terms insulin reacts to sugar in food. But it seems that the body really doesn't know the difference between sugar and a manufactured sweetener. So the sweeteners you use in your tea, or the aspartame and saccharine in so called "diet" drinks actually work to kick in the insulin and make your body crave more sugar! If you really want to be frightened into giving up your diet coke check out aspartame on google!
Stop drinking diet, fizzy drinks now and replace them with water and I guarantee you'll feel better in a week!
If you're finding it difficult to kick your eating habits; if you've got stuck in "diet" mode; if you still think low fat will make you thin: Call me - let me show you how to eat well, lose weight and stay healthy.
I read an article the other day that said that sweeteners can make you fat. We've been saying it for years and now, it seems, the "traditionalists" have finally caught on. In simple terms insulin reacts to sugar in food. But it seems that the body really doesn't know the difference between sugar and a manufactured sweetener. So the sweeteners you use in your tea, or the aspartame and saccharine in so called "diet" drinks actually work to kick in the insulin and make your body crave more sugar! If you really want to be frightened into giving up your diet coke check out aspartame on google!
Stop drinking diet, fizzy drinks now and replace them with water and I guarantee you'll feel better in a week!
If you're finding it difficult to kick your eating habits; if you've got stuck in "diet" mode; if you still think low fat will make you thin: Call me - let me show you how to eat well, lose weight and stay healthy.
Friday, 4 September 2009
It's in the news!
Do you ever feel frustrated reading the newspapers? Do you ever long for some good news?
In the past two or three days I've read some very interesting things in the newspaper. Articles about research that confirms something that the paper thinks is new and exciting - and we've been talking about for years!
A couple of days ago the news was that that binge drinking makes you fat! Research has now proven that binge drinking (as opposed to regularly drinking too much!) actually adds 2 - 4 inches to your stomach! Your stomach is 2 - 4 inches bigger because you binge - regardless of how much you drink over a year!
Yesterday's news was that 1.2 million kids go to school without breakfast - they have a fattening snack or a cigarette instead! Could this be anything to do with the obesity issues we are seeing in young people?
Today's news is that eating earlier in the day can keep you slim.
I also heard on the radio that the number of children born with spina bifida in the Scotland had doubled this year on last. This can be avoided by women taking folic acid. If you are even thinking about getting pregnant start taking folic acid now. The first 4 weeks of the pregnancy is when the folic acid is most needed so waiting until you get pregnant is too late.
Sometimes the press reminds us about things we already knew.
Are you eating healthily? Sensibly? Early enough? Cutting your drinking? Making sure your kids eat well and healthily too? If not, why not?
In the past two or three days I've read some very interesting things in the newspaper. Articles about research that confirms something that the paper thinks is new and exciting - and we've been talking about for years!
A couple of days ago the news was that that binge drinking makes you fat! Research has now proven that binge drinking (as opposed to regularly drinking too much!) actually adds 2 - 4 inches to your stomach! Your stomach is 2 - 4 inches bigger because you binge - regardless of how much you drink over a year!
Yesterday's news was that 1.2 million kids go to school without breakfast - they have a fattening snack or a cigarette instead! Could this be anything to do with the obesity issues we are seeing in young people?
Today's news is that eating earlier in the day can keep you slim.
I also heard on the radio that the number of children born with spina bifida in the Scotland had doubled this year on last. This can be avoided by women taking folic acid. If you are even thinking about getting pregnant start taking folic acid now. The first 4 weeks of the pregnancy is when the folic acid is most needed so waiting until you get pregnant is too late.
Sometimes the press reminds us about things we already knew.
Are you eating healthily? Sensibly? Early enough? Cutting your drinking? Making sure your kids eat well and healthily too? If not, why not?
Saturday, 15 August 2009
2nd blog in a month!
Wow I remembered to blog for a second time in August!
I thought today would be a good day to continue the "hints and tips" series. When the weather's wet and windy what do so many of feel like doing? EATING!
So here's a few tips on eating healthier.
1. Buy the right stuff! Yes, simple as that. Buy nuts and seeds to snack on rather than bars of chocolate.
2. Plan meals. Don't just buy food, plan meals, that way there is less trauma about what to have and less waste
3. Use a smaller plate. Psychologically we tend to want to finish everything. We hate waste. After all "there are starving kids in Africa". Yes there are, but you finishing your takeaway pizza isn't going to help them - and it's not helping you! Why do takeaways make us fat - because we eat too much food.
4. Drink 8 glasses of water a day. Because it's good for you. Because it wards off "hunger". Because it's better for you, and much cheaper than diet coke!
5. Do what you know works. There isn't one person in the world that doesn't know what to eat. it's in the papers, the magazines, on TV. Use your brain and stop making excuses.
It's all obvious isn't it? So why not give it a try! Call me for help! The Special Package of 4 weightloss sessions for less than the price of 3 is still on... but not for long.
Could you lose 2 stone by Christmas? Yes you could. Call me and and I'll tell you how.
I thought today would be a good day to continue the "hints and tips" series. When the weather's wet and windy what do so many of feel like doing? EATING!
So here's a few tips on eating healthier.
1. Buy the right stuff! Yes, simple as that. Buy nuts and seeds to snack on rather than bars of chocolate.
2. Plan meals. Don't just buy food, plan meals, that way there is less trauma about what to have and less waste
3. Use a smaller plate. Psychologically we tend to want to finish everything. We hate waste. After all "there are starving kids in Africa". Yes there are, but you finishing your takeaway pizza isn't going to help them - and it's not helping you! Why do takeaways make us fat - because we eat too much food.
4. Drink 8 glasses of water a day. Because it's good for you. Because it wards off "hunger". Because it's better for you, and much cheaper than diet coke!
5. Do what you know works. There isn't one person in the world that doesn't know what to eat. it's in the papers, the magazines, on TV. Use your brain and stop making excuses.
It's all obvious isn't it? So why not give it a try! Call me for help! The Special Package of 4 weightloss sessions for less than the price of 3 is still on... but not for long.
Could you lose 2 stone by Christmas? Yes you could. Call me and and I'll tell you how.
Tuesday, 4 August 2009
Hints and Tips for stopping smoking
So now it's August and I am determined to blog more regularly!
Yesterday a lady cancelled an appointment with me to stop smoking. No, she hadn't changed her mind - in fact, she had already stopped! She told me that after our original telephone conversation she had realised how crazy smoking was so had just stopped! Now in a way I'm mad - I just lost money on that one! But I am also very pleased for her. And I know she will tell people about me!
So today I am going to help everyone who is thinking about stopping with a few Hints and Tips for stopping smoking:-
1. Make the decision that you are going to stop, no matter what
2.Plan what you’re going to do with the money instead – do small things so: With today’s saving I’ll treat myself to…; With this week’s savings I will treat myself to… Every time you get the treat you’re reminding yourself of how good it is to not smoke.
3.Do it NOW – don’t wait to a certain date or time, this is just admitting you don’t really want to do it
4.Throw away the cigarettes from your bag, car and house. Don’t keep any “just in case” as this means you’re expecting to fail.
5.Break the habit. If you smoke when drinking coffee, have tea; if you smoke first thing when you wake up or after a meal have a glass of water; sit in a different chair.
6.List all the reasons you smoke – stress, relaxation, and all the times you smoke – after meals, with a drink then ask yourself this question “Does it work?” The answer is NO!
7.Ask yourself “What is the upside of being a smoker?” and “what is the downside of being a non-smoker?” and then work through these answers.
8.Still finding it too hard? Call me on 0113 380 1758
If you stop smoking after reading this please e-mail me and share your success!
The next blog will be hints and tips for losing weight....
Yesterday a lady cancelled an appointment with me to stop smoking. No, she hadn't changed her mind - in fact, she had already stopped! She told me that after our original telephone conversation she had realised how crazy smoking was so had just stopped! Now in a way I'm mad - I just lost money on that one! But I am also very pleased for her. And I know she will tell people about me!
So today I am going to help everyone who is thinking about stopping with a few Hints and Tips for stopping smoking:-
1. Make the decision that you are going to stop, no matter what
2.Plan what you’re going to do with the money instead – do small things so: With today’s saving I’ll treat myself to…; With this week’s savings I will treat myself to… Every time you get the treat you’re reminding yourself of how good it is to not smoke.
3.Do it NOW – don’t wait to a certain date or time, this is just admitting you don’t really want to do it
4.Throw away the cigarettes from your bag, car and house. Don’t keep any “just in case” as this means you’re expecting to fail.
5.Break the habit. If you smoke when drinking coffee, have tea; if you smoke first thing when you wake up or after a meal have a glass of water; sit in a different chair.
6.List all the reasons you smoke – stress, relaxation, and all the times you smoke – after meals, with a drink then ask yourself this question “Does it work?” The answer is NO!
7.Ask yourself “What is the upside of being a smoker?” and “what is the downside of being a non-smoker?” and then work through these answers.
8.Still finding it too hard? Call me on 0113 380 1758
If you stop smoking after reading this please e-mail me and share your success!
The next blog will be hints and tips for losing weight....
Friday, 3 July 2009
What happened to June?
June came and went in a blur of activity - and a very high number of clients!
In fact, this is the first "admin" day I've had in 4 weeks. I've spent the day catching up on e-mails and passing time on facebook and twitter - which is a bit sad but a good way to pass an easy day!
When did you last take a day to mess around? catch up? sleep? relax?
Schedule a day - or an hour - into your diary right now for next week so you will give yourself some relaxation time.
If you're one of my past clients schedule time to use the Stress Relief CD. If you're not a client why not call me and schedule a time to solve a problem; break a habit; learn some new techniques to take control?
Before you do that go and get a glass of water. It's just stopped raining and the sun is coming out again but it's still sticky warm. You need at least 8 glasses of water every day to keep hydrated - and to keep your body alkalkised. Acidity is the surest way to illness and 2 litres of water a day added to a diet rich in salads and vegetables will help keep you alkalized and heathly.
The first symptom of dehydration isn't thirst - it's fatigue. So go and get that glass of water now (not coffee, tea, coca cola or beer or lager - water!).
Feeling down? Drink water. Tired? Drink water.
Before you go off to the doctors because you're lethargic, fed up, "out of sorts" spend a few days drinking 2 litres of water a day (slowly throughout the day is best). Make each meal 70% water-based food (veg, salad, fruit). Take a walk for 15 minutes (or more) every day. Get some fresh air in your lungs. If after a week you're not feeling better then go to the doctors. (of course, go straight away if you have a lump or an unexplained pain).
And another way to make yourself feel better is to focus on the good things in your life. You get what you focus on so stop moaning and complaining and give thanks for what you do have.
The sun is shining again and I've got a "free" weekend. And I'm feeling good! Just off for a glass of water!!!
In fact, this is the first "admin" day I've had in 4 weeks. I've spent the day catching up on e-mails and passing time on facebook and twitter - which is a bit sad but a good way to pass an easy day!
When did you last take a day to mess around? catch up? sleep? relax?
Schedule a day - or an hour - into your diary right now for next week so you will give yourself some relaxation time.
If you're one of my past clients schedule time to use the Stress Relief CD. If you're not a client why not call me and schedule a time to solve a problem; break a habit; learn some new techniques to take control?
Before you do that go and get a glass of water. It's just stopped raining and the sun is coming out again but it's still sticky warm. You need at least 8 glasses of water every day to keep hydrated - and to keep your body alkalkised. Acidity is the surest way to illness and 2 litres of water a day added to a diet rich in salads and vegetables will help keep you alkalized and heathly.
The first symptom of dehydration isn't thirst - it's fatigue. So go and get that glass of water now (not coffee, tea, coca cola or beer or lager - water!).
Feeling down? Drink water. Tired? Drink water.
Before you go off to the doctors because you're lethargic, fed up, "out of sorts" spend a few days drinking 2 litres of water a day (slowly throughout the day is best). Make each meal 70% water-based food (veg, salad, fruit). Take a walk for 15 minutes (or more) every day. Get some fresh air in your lungs. If after a week you're not feeling better then go to the doctors. (of course, go straight away if you have a lump or an unexplained pain).
And another way to make yourself feel better is to focus on the good things in your life. You get what you focus on so stop moaning and complaining and give thanks for what you do have.
The sun is shining again and I've got a "free" weekend. And I'm feeling good! Just off for a glass of water!!!
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