NEWS

Eating the correct carbs for weight loss

by
Jars of food

Are you wondering whether eating the correct type of carbohydrate could be the key to weight loss? This checklist helps you to learn the basics of this dieting regime and to decide whether it’s right for you.

What are low glycemic (GL) carbohydrates?

Let’s use breakfast cereals as an easy example:

The GL is calculated based on how quickly sugar is converted into glucose.

In an ideal world, it is best to keep your score 10 and lower.

There are options to this plan:

  • Plan high carb days to coincide with days when you work
  • Vary the number of carbohydrates you eat each day.
  • Alternate days of low and high carb menus.

This will lead to the body learning how to adapt to burning fat as fuel instead of glucose. As a result, less fat will be stored in the body and weight loss will occur.

What foods can you eat?

A successful carb cycling diet plan involves eating healthy foods on both high and low-carb days.

Breakfast CerealsGramsGL Score
Porridge made from rolled oats302
All Bran306
Alpen Muesli3010
Muesli natural3010
Raisin Bran Kellogg’s3012
Weetabix3013
Bran flakes3013

Your diet should focus on:

  • Healthy vegetables
  • Fruits
  • Wholegrains
  • Lean protein
  • Good

On a high-carb day, you can add in a couple of portions of starchy vegetables, tubers or whole grains.

What are the other benefits?

The low GL way of eating offers many benefits other than weight loss.

These include:

  • Improved insulin sensitivity
  • Lower cholesterol
  • Better hormonal balance
  • Improved metabolic health
  • Improved sporting performance
  • Better muscle growth
  • Boosted recovery times after exercise

What must you bear in mind when changing to a low GL carbohydrate diet?

  • Match your diet to your personal goals and individual makeup e.g. height, gender and
  • Remember that food quality matters as much as
  • You need to work out your calorie maintenance requirement so you can plan your macros
  • Remember to keep your protein and fats intake constant even on low carb
  • Remember you’ll need to maintain a calorie deficit on your low-carb days to lose weight

How do you get started?

Here are some top tips:
  • Don’t forget to count your macros – you can’t focus solely on carbs.
  • Don’t overindulge in your high carb
  • Plan your carb regime around your own individual needs and workout
  • Don’t skip meals.
  • Make your plate look full on low-carb days by eating more leafy greens.
  • Eat more whole grains on high-carb days so you feel satisfied and
  • Don’t worry about indulging in an occasional
  • Talk to a nutritionist to get a personalized eating
Follow these steps and you’ll find that the low GL way of eating needn’t be as complicated as it seems. It could be the regime you’ve been looking for to help you shed those unwanted pounds!

A Healthy Immune system

by
Molecule man

Your immune system is an amazing machine. It’s responsible for keeping your body safe from outside invaders like viruses, bacteria, fungi, and toxins. There are two main parts of your immune system: the part you were born with (innate or non-specific system) and the part you develop from exposure to the environment (adaptive acquired, or specific system).

Your immune system is made of various organs, cells, and proteins – skin cells, blood, bone marrow, tissues and organs like the thymus and lymph glands.

A robust immune system is your best defence against illness and infection. Without it, you would have no way of fighting off harmful substances or changes within the body.

Your immune system has three main tasks:

  • To fight pathogens (disease-causing “germs”) like viruses, bacteria, fungi or parasites and get them out of your body
  • To recognize and neutralize harmful substances from the environment
  • To fight disease-causing changes in the body, like cancer cells

Your immune system is activated by antigens – things the body doesn’t recognize as belonging there. These are proteins on the surfaces of bacteria, viruses and fungi.

When the immune system cells come into contact with these antigens, a whole series of processes are stimulated in your immune system.

The good news is that once your immune system comes in contact with a germ, it will recognize it if it sees it again. This is why vaccines work to protect you against certain diseases.

In this special report, we’ll take a look at the top all-natural and safe immune boosters that everyone can take advantage of to strengthen their immune response, increase your resistance to disease and infection, and help you recover more quickly if you do become ill.

Get Plenty Of Sleep

Koala bear seeping on a branch

Not getting enough sleep can lower your immune response and leave you more likely to succumb to infection.

In a study of 164 adults, the ones who slept less than six hours a night proved more likely to catch a cold than those who slept longer.

When you’re sleep-deprived, your body makes stress hormones like cortisol to keep you awake and alert – and that can suppress your immune system.

And you may also take longer to recover if you’re sleep-deprived. That’s because your body can’t make enough antibodies to fight off the disease if you’re not rested.

Your body also releases special proteins (cytokines) that help your immune system – but they only do that while you’re asleep. Your body does a lot of healing and regenerating while you’re asleep.

Typical adults should try to get seven or more hours of sleep daily to function properly.

Teens need eight to ten hours a night and younger children and infants need to get up to 14 hours of sleep to be at their best.

People who got a full eight hours of sleep had higher levels of T-cells than those who slept less, according to a 2019 study. And a 2015 study found that those who get seven hours of sleep are four times less likely to come down with a cold than those who were sleep-deprived.

Most people don’t get enough sleep, which is a shame because it’s an easy fix to a common problem.

Some tips for getting a good night’s sleep include limiting your screen time starting two to three hours before your bedtime. The blue light from the TV, computer screen or cellphone has been shown to disrupt your body’s natural sleep cycle (circadian rhythm) so shut them all down.

Another thing to limit is caffeine use. If you’re having a tough time getting to sleep, try skipping caffeine after noon. Even if you think your body is used to it, a little caffeine can go a long way.

You can also try sleeping in a totally dark room that is cooler than the rest of your home, as your body cools down when it’s ready to sleep.

Avoid highly stimulating books or conversations right before bed, too. They get your adrenaline levels up and you’ll have more trouble calming back down.

Go to bed at the same time every night, even on your days off and have a set sleep schedule you follow before getting into bed.

If you’re still having trouble with your sleep, talk to your doctor.

Getting a good night’s sleep is essential to a healthy immune system, as well as many other of your body’s systems. You can’t perform at your best if you’re sleep-deprived.

Stay Active

Woman running

Prolonged intense exercise has been shown to lower your immune response – however, moderate exercise actually boosts that response. Studies show that even one session of moderate exercise can increase vaccine effectiveness in those with compromised immune systems.

“Working out is a powerful way to boost your immune system.”

— Mark Moyad, MD, MPH, Jenkins/Pokempner director of preventative and alternative medicine at the University of Michigan Medical Center

Exercise circulates your antibodies and white blood cells more rapidly, which helps them detect germs more quickly. “Being active this way also lowers stress hormones, which reduces your chances of getting sick,” Moyad adds.

According to a recent study of over 1,000 people, those who exercised at least five days a week had almost half the risk of coming down with the common cold than the more sedentary folks.

Regular moderate exercise can reduce inflammation, too, and that is known to improve your immune system. Exercise can also help your immune cells to regenerate regularly.

Examples of moderate exercise include 30 to 60 minutes of brisk walking, jogging, swimming, steady bicycling, and light hiking three to five times a week.

Sunlight can stimulate your T-cells, special parts of your immune system that help fight off infection. And being outside brings you into contact with phytoncides and other plant products that can boost your immune function. It also boosts Vitamin D levels in your body, which help your immune system further.

You should also be doing strength training exercises twice a week to stay at your healthiest. The CDC (Center for Disease Control and Prevention) recommends two and one-half hours of moderate-intensity exercise every week as well as one hour and fifteen minutes of high-intensity aerobic exercise.

Eat Whole Plant Foods

Plant based food

Today’s processed diet is a major cause of inflammation in the body. Our ancestors ate more raw fruits and vegetables and doctors have proven this is a healthier diet for your immune system (as well as other systems in your body).

Whole plant foods are rich in antioxidants and nutrients that strengthen your immune system.

“Try to eat a wide variety of foods and aim to eat fruit and vegetables from every colour of the rainbow.”

— Julia Zumpano, RD, LD, Registered dietician

Eating a colourful diet is not only artistically pleasing but fresh fruits and veggies are far better for you than processed foods and supplements.

Protein is also needed for immune health. Amino acids help build and maintain immune cells and a low-protein diet may reduce your body’s ability to fight off infection.

In a 2013 study, mice with a diet of only 2% protein were more severely affected by flu than mice who ate a normal (18% protein) diet.

There are three main vitamins needed by your immune system: Vitamin C, Vitamin B6 and Vitamin E.

Vitamin C is one of the essential vitamins needed by your immune system. It’s important for you to get plenty of natural Vitamin C from your diet because your body doesn’t store that vitamin.

Anything you don’t use is flushed from the body by your kidneys.

The good news is that you can easily get enough Vitamin C from food without spending money on supplements. Fruits and vegetables rich in Vitamin C include citrus fruits (and their juice), strawberries, bell peppers, broccoli, kale, and spinach.

B6 or pyridoxine. It’s a water-soluble vitamin that isn’t made in your body, so you need to eat the right foods to get enough for your immune system.

Natural sources of B6 include chicken or turkey and cold-water fish like salmon or tuna. You can also get Vitamin B6 from green vegetables and chickpeas (the main ingredient in hummus). So even if you’re vegan you can get plenty of B6 to strengthen your immune system.

Vitamin E is a fat-soluble vitamin that is a powerful antioxidant. It’s found in nuts, seeds, and spinach. You do need to be more careful with Vitamin E because, since it’s stored in your fat, can actually build up in your body to dangerous levels.

Never take Vitamin E supplements unless your doctor specifically tells you to do so.

If you’re older or feeling particularly tired, you might also have your doctor check your Vitamin D levels. Most people get enough Vitamin D from simply going outside, where sunlight stimulates your body to make the vitamin.

However, if your doctor says you need more, taking 400 IU daily has been shown to increase disease-fighting cells like T-cells. Foods that contain Vitamin D include fatty fish like tuna, mackerel, salmon, beef liver, cheese, and egg yolks.

Additional nutrients your immune system needs are zinc, folate, iron, and selenium according to the Academy of Nutrition and Dietetics.

Getting these from your food is better than using supplements, but you do need each of them to support your immune system.

Eating more whole plant foods can really improve your immune system.

Eat Health Fats

oil

“80% of your immune system is found in your gut. So when it’s healthy, we tend to be able to fight off infections faster and better. When it’s not, our immune system is weaker and more susceptible to fighting off infection.”

— Yufang Lin, MD, of the Centre for Integrative Medicine at the Cleveland Clinic
Healthy fats are those with anti-inflammatory properties, like the ones found in olive oil, nuts, and fatty fish like salmon. These may boost your body’s immune response by lowering inflammation.
Inflammation is a natural response to stress or injury, but chronic inflammation, such as can be caused by a high-fat, highly processed diet, can suppress your immune system’s responses. 
Olive oil has been scientifically linked to a lower risk of type 2 diabetes and heart disease. It’s highly anti-inflammatory and may help your body fight off dangerous viruses and bacteria. Omega-3 fatty acids, like the ones found in cold water fish (like salmon) and chia seeds, have also been shown to fight inflammation and support your immune system.

 

In general, Dr. Lin recommends people focus on a Mediterranean style of eating. That means a diet rich in fruits, vegetables, whole grains and healthy fats. “This eating pattern is high in nutrients such as Vitamin C, zinc, and other antioxidants shown to help reduce inflammation and fight infection,” she explains.

Adults between 65 and 70 years old who followed a Mediterranean diet showed small increases in disease-fighting cells (such as T-cells) according to a 2018 study published in Frontiers in Physiology.

Healthy fats can help stimulate your immune system and boost your body’s response to disease or infection.

Eat Pre-Biotic Rich Foods

pre-biotic rich food

Fermented foods like yoghurt, kimchi, sauerkraut, kefir and natto are rich in helpful bacteria called probiotics. These are the same bacteria that live in your gut and help your digestive system work properly.

Gut health and immunity are closely interrelated. Research has suggested that a healthy gut bacteria population can help your immune system tell the difference between healthy body cells and harmful invaders.

In one study, children who drank just 2.4 ounces (70 ml) of fermented milk daily had around 20% fewer childhood infectious diseases compared with the control group who didn’t drink probiotics. If you don’t regularly eat fermented foods, a probiotic supplement may be a good idea.

In another study of people infected with rhinovirus, those who took a supplement of the bacterium Bifidobacterium animalis had a stronger immune system response and lower levels of the virus in their nasal mucus than the control group did.

A typical daily dose of probiotics is between 1 and 10 billion CFUs (colony-forming units) daily. The key is to take these probiotic supplements or foods consistently to maintain a healthy gut and support your immune system.

It’s best to eat probiotic-rich foods like yoghurt or sauerkraut, but if you can’t include those in your regular diet, you should consider supplements to improve your immune response.

Limit Sugar Intake

Slice of chocolate cake

The latest research states that added sugars and processed foods can contribute significantly to obesity, which can in turn reduce your immune system response.

One study of around 1,000 people found that obese people who got their yearly flu shot were twice as likely to still get the flu afterwards than non-obese people who got their vaccine.

Cutting your sugar and processed food intake can lower inflammation. It also aids in weight loss, of course, and reduces your risk of developing conditions like heart disease or type 2 diabetes.

And since all three conditions – obesity, diabetes, and heart disease – are known to weaken your immune system, “curbing your sugar intake is an important part of an immune-boosting diet,” according to Healthline.

Try to limit your sugar intake to 5% or less of your total daily caloric intake. If you’re on a 2,000-calorie-a-day diet, for example, you should get less than two tablespoonfuls (25 grams) of sugar in one day.

Reducing your sugar and processed foods can not only help you lose weight but can improve your immune system.

Stay Hydrated

water

Dehydration is when your body doesn’t get enough water. It can reduce your physical performance, mood, focus, digestion, and heart and kidney function. These can also lower your resistance to disease.

Your first hint that you may not be getting enough water is a common feeling – thirst. You may also get a headache. You should be drinking enough fluid to create pale-yellow urine.

Water is best because it doesn’t have any added calories. Try to avoid too many sweetened drinks like fruit juice, sweet tea, or sodas.

While those can help hydrate you, the added sugar can reduce your immune response and negate the positive effects of drinking enough fluid.

Staying hydrated can boost your immune health. Water helps your body make lymph, which carries immune system cells like white blood cells. Try eating hydrating foods like cucumbers, melon or celery.

Also, try to avoid overdoing diuretics or water-reducing substances like caffeine.

As a general guideline, you should drink whenever you’re thirsty and continue drinking until your body no longer signals it needs liquid. You may need more fluid if you exercise, work outside, or live in a hot climate.

Reduce Stress

Albert Eninstein Quote

There’s a strong link between your immune system and your mental health. Stress and anxiety make poor germ fighters.

Studies have shown that just having anxious thoughts can lower your immune response in as little as half an hour.

Constant stress makes it even harder to fight off viruses and bacteria. Stress makes your body produce cytokines, molecules that trigger inflammation that can reduce your immune response.

“When you’re under chronic stress or anxiety, your body releases stress hormones that suppress your immune system.”

— Dr Mark Moyad

Research at Carnegie Mellon University found that if you’re stressed, you’re more likely to come down with the common cold.

In one study, healthy adults were exposed to the cold virus, then quarantined for five days and monitored. Those who reported stress were twice as likely to get sick.

“People who are stressed are less likely to pay attention to other healthy habits, like eating right and getting enough sleep, which can affect immunity.”

— Dr Yufang Lin

There is also evidence that sorrow if it lasts a long time, can lower your body’s immunity. This effect can last for up to six months – and can go on even longer if your grief is deep or doesn’t ease.

Talk to a doctor or therapist if you suffer from anxiety or grief that doesn’t seem to be letting up in a reasonable time period.

Antioxidants Build A Strong Immune System

cherries

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow ageing, enhance your immune system, increase your energy and improve heart and other organ health.

Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily, but getting 7-10 servings is much better.

There are 10 steps to getting more antioxidants into your diet.

Breakfast

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yoghurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Snacks

Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yoghurt. You’ll feel decadent, but the berries provide the colour you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

Lunch and dinner

It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.

Dessert

Berries, with or without yoghurt or a small amount of dark chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.

Beverages

Replace your soda with herbal tea or coffee with almonds, both of which boast antioxidant compounds. Have the occasional small glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.

Think outside the box

We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.

Cook lightly

You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright colour and most of their bite.

Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labour.

Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.

Learn to cook

If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.

Top tips on how to stay younger for longer

by
Young women

Keeping your body and mind young, healthy and nimble as you age comes down to many things. But most important of all is the way you feel about yourself and the way you approach ageing mentally. If you keep pushing yourself, keep challenging yourself and look after yourself, then you can enjoy a full and healthy life at any age.

But it also comes down to the details. The strategies, tricks and techniques you can use to slow down ageing and look better. Here are some top tips for your easy reference.

Diet

Woman eating healthy

Balanced diet

Eating the right diet is highly important for maintaining your youthful looks and your healthy cells and organs. Vitamins, minerals, enzymes, amino acids… they’re all responsible for countless important functions in the body. When you don’t get these, you will find it adds up to cumulative damage that can become obvious in old age.

Make sure you eat a healthy and balanced diet and you should be able to avoid these negatives. Get advice from a nutritional therapist, it’s one of the best investments you can ever make.

Have a Berry Smoothie

If you want a food that is high in antioxidants for slowing the effects of ageing, then consider blueberries.

Berries are one of the very best sources of antioxidants and a smoothie provides a convenient and tasty way that you can easily get them into your diet.

Eat Fish, Meat, Soybean

Not only are amino acids important for your health and longevity generally but increasing your intake of these sources will provide you with cysteine – an important building block in glutathione – one of the most important antioxidants often considered the ‘master’ antioxidant.

Consume Caffeine

Caffeine has been shown to help reduce the likelihood of age-related neurological decline and protects the neurons against oxidation.

Bone Broth

Bone broth is made by stewing bones from animals and then consuming the infused fluid as a soup. This is highly effective at enhancing connective tissues and bones and this can help to improve strength and prevent breakages as you age.

Top supplements to help you age slower

Blocks with letters

Omega 3 Fatty Acid

To protect your brain from cognitive decline, avoid cellular damage and help reduce inflammation. Omega 3 works by increasing cell membrane permeability and reducing too-high amounts of omega 6 which causes inflammation.

Resveratrol

Resveratrol is found in red grapes and red wine. It is highly effective at improving the efficiency of the mitochondria, which in turn means less oxidation.

Lutein

Another substance that can enhance mitochondrial function is lutein. Lutein will also protect the eyes from macular degeneration as you age, giving it multiple important benefits as an anti-ageing supplement.

ZMA

ZMA is zinc, magnesium and vitamin B6. This is a highly powerful combination for raising testosterone and for enhancing sleep.

Vitamin D

Vitamin D is very important for improving the immune system and recent studies show that it can help significantly reduce the likelihood of developing colds and flu. In fact, it may even be more effective than vaccines in some cases. Preventing colds and infections is very important as you age, so get this vital vitamin. This also helps to improve the absorption of calcium, to enhance bone strength.

Turmeric

Turmeric has a number of powerful benefits for the body but one of the most interesting is its ability to enhance brain plasticity. This is crucial for the ageing brain as it can help to encourage fluid intelligence and learning.

Magnesium Threonate

Another powerful supplement when it comes to improving brain plasticity is magnesium threonate. Due to the formulation of the compound, it’s easily absorbed. It is said to improve memory and learning abilities.

Skin

Older and younger woman

Hyaluronic Acid

For keeping your skin looking youthful look for products containing humectants such as hyaluronic acid.

Vitamin E

Vitamin E is another vital substance for combating free radicals, hydrating the skin and generally preventing the appearance of wrinkles as you age. Of course, you won’t want to spend money on all these nutrients, which is why you need to pick and choose the ones that work for you while maintaining a healthy, balanced and nutritious diet.

Sunscreen

Sit by a window in your office? This blocks UVB but not UVA rays from the sun. That means it can still deeply penetrate and damage the skin cells, which is one reason that we often have more freckles on one side of our face. Yes, so even when you are indoors, wear your sunscreen!

Ionize Your Water

 A water ionizing filter can help to reduce the free radical activity of your water and thus help you to look younger and longer, while also avoiding the onset of cancer.

Moisturise

Moisturizing is important as you age to keep the skin looking youthful and hydrated. Look for a moisturizing cream that has a little sunblock in it as mentioned, to help prevent damage to the cells over time as well. Moisturize your hands too! Hands are often what give away our true age, even if we look otherwise young.

Brain

Woman meditating

Play Chess

One of the most notable ways that cognitive function declines as we get older is in ‘fluid intelligence’. While knowledge (crystallised intelligence) actually increases, the ability to store information and reason abstractly is impaired. This is due to a reduction in working memory but you can keep this alive and well by supporting it with activities that challenge the brain to store information and plan ahead. Chess is perfect for this!

Keep Learning

Even more important is to keep stimulating the brain by learning new things, taking on new challenges, experiencing new places and even interacting with as many people as possible. This keeps the brain plastic meaning you’ll more easily learn new things and meaning you’ll be less likely to see impairments in brain function over time. This is how to disprove the saying ‘you can’t teach an old dog new tricks’.

Meditate

In the short term, meditation will help you to prevent the negative side effects of stress on the brain. It also enhances brain plasticity and learning.

Sleep

Sleep is incredibly important for the brain and the body. Over time, a lack of sleep will cause cumulative damage that can add up and cause a lot of negative effects we associated with old age

Exercise

Tying a shoelace

HIIT

HIIT is ‘High-Intensity Interval Training’. This is an exercise that involves alternating between periods of intense activity and periods of relative calm and recovery. This has been shown to help support the mitochondria and thereby encourage greater efficiency. This can give you the vigour and youthful energy of a much younger person even in old age, as well as further prevent oxidative damage!

Mobility Exercise

It’s also a good idea to consider mobility exercises as a way to stay mobile and limber and to avoid many of the aches and pains that we consider ‘normal’ as we age. These are not normal and in fact, it is very important to keep yourself flexible and healthy as you get older. Yoga can help, as can gymnastics.

Weight Training

Weight training is generally a very good idea as you get older too. This keeps the muscles and the bones stronger, preventing the weakness that can lead to accidents, falls, breaks and other problems. Not only that, but weight training can also stimulate the production of testosterone in men and has been shown to further support brain function.

Lifestyle

Water

Hydrating with water is very important as you get older and will help you to keep yourself healthy and prevent cumulative damage once more. Avoid smoking and drinking in large amounts, avoid sunbathing… generally maintain a healthy lifestyle now to look and feel amazing later!

Stress

Stress similarly can cause serious problems over time as it wreaks cumulative damage on your body and mind. If you live a very stressful lifestyle and are constantly putting out fires in your workplace, consider the impact this is having on your long-term health.

Groom

Grooming yourself as you get older will help you to look younger and feel healthier. This changes the way you feel about yourself, as well as the way that others think of you!

Women can use makeup in order to look younger, while men in particular need to remember to trim nose hairs and eyebrows as they start sprouting more hair. Dress for your age and you will find ways to ‘work’ a more mature look that makes you feel like a million bucks.

We’ve all looked at different kinds of lifestyle changes and health tips that can help us to age slower and stay looking and feeling much better even well past middle age.

Go one, choose one each day and give it a go!

Resources

Tips to eat healthily

by
Basket of apples

Suppose you’re looking to extend your lifespan, improve your overall health and look and feel your best. In that case, you’ll want to read every word in this special report that highlights the top evidence-based health and nutrition tips.

When it comes to living your healthiest life, knowing where to begin isn’t always easy. Even health professionals often have differing opinions in regard to what is considered healthy and what isn’t.

That aside, there’s a ton of evidence to support the following health and nutrition tips.  In fact, all the information in this special report is based on extensive research rather than opinion. 

That way, there will be no differing opinions because the information is based on extensive, time-tested research and not on some current fad or trend in the healthy lifestyle community.

Why is this so important?

When it comes to your health, the last thing you want to do is follow the advice that isn’t grounded in hard evidence.  Instead, you should always base your dietary and lifestyle changes on proven research.

From what type of foods will improve your body’s ability to self-repair, to the top nutritional tips that will help you live a vibrant, energetic and joyful life, you’ll have all the information you need to live a longer, healthier life.

This includes:

    • How to immediately minimize your risks of suffering from type 2 diabetes, obesity or high blood pressure.
    • Top health tips to help you quickly get into the best shape of your life.
    • Important power foods that will cleanse your system, eliminating harmful toxins so you can feel and look your best.
    • And much more!

You are what you eat

Making notes on healthy eating

You’ve likely heard the saying, you are what you eat, and when it comes to living the healthiest you possible, no truer words have ever been spoken.

Quite simply, healthy life begins with the foods you eat. What you put into your system ultimately dictates how you look and feel.

That makes sense, right?

A diet that consists of high-sugar foods, for example, isn’t designed to sustain a healthy lifestyle.  Those kinds of foods will rob you of energy and leave you feeling lifeless and bloated, not to mention the havoc it wreaks on your blood sugar levels and puts you at risk of many illnesses.

Start by thinking about how you feel after you eat certain foods.

  • Do you feel sick?
  • Do you feel bloated?
  • Are you tired?
  • Run down?

Paying attention to the way foods make you feel is key in changing your diet so that it supports a stronger, healthier body.

Few of us analyze the way foods change the way we feel or affect our moods, but when we start to pay close attention, we discover just how easy it is to boost energy levels, improve our ability to focus and simply feel at our best just by eliminating these harmful foods from our diet.

Pro Tip: Consider creating a food diary or journal that documents the foods you eat.  Start writing everything down for 30 days.  After each meal, write down what foods you ate, the portion size and how you are feeling.

Keeping track of how you are fueling your body, as well as how those foods are influencing how you feel both physically and mentally, is the first step towards identifying food toxins so you can set yourself on a better, healthier path by eliminating them from your life.

Some of these foods may be obvious ones that you know are unhealthy while others may come as a surprise.  Therefore, it’s important to create a logbook of 30 days (minimum) so you not only have a detailed snapshot of how the foods you’re eating may be impacting your health, but over the course of a month, you’ll begin to develop a habit of considering healthier choices.

A food journal should also include a total calorie count so that you can reflect on the kinds of foods that are likely the leading cause of any weight struggles you may have.

2 Foods to Avoid For Long-Term Health

Cream cakes

When it comes to living a healthier life, there are a couple of harmful toxins that you’ll want to quickly remove from your diet. These foods are notorious for wreaking havoc on our systems and leaving us feeling depleted of energy and unable to focus and thrive.

Worse, these foods ultimately increase our health risks in many ways, putting us in serious danger, so the sooner you can eliminate them from your life, the better.

Sugary Calories

It should come as no surprise that sugar wreaks havoc on your system. It can mess with your blood sugar and even with your brain since it doesn’t quite measure calories in the same way it does solid food.

In fact, weight gain and heart health are just the tips of the iceberg when it comes to how toxic sugar is to your system.

Sugary drinks are also associated with type 2 diabetes, obesity and heart disease, just to name a few.

In fact, studies have shown that people who consume high levels of fructose are in great danger of developing fatty liver disease because of the way excess sugar ends up stuck to your organs rather than being eliminated from your body.

Sadly, a report by the American Heart Association (AHA) discovered that the average American consumes approximately 22 teaspoons of sugar every single day rather than limiting consumption to only 6-9 teaspoons as recommended by health professionals!

So, by minimizing the number of sugary calories in your diet, you’ll not only minimize your risks, but you’ll eliminate a good portion of wasted calories: these are calories that don’t provide nourishment or sustenance. They simply add inches to your waistline.

Need help getting over your sugar cravings?

Here are a couple of easy ways to get started:

  • Replace fruit juice with raw fruits:
    Satisfy your sweet tooth and sugar cravings without risking your health by replacing fruit juice with raw fruits such as grapes or mangoes. Not only will they provide the sweet fix you’re looking for, but they’ll help stop sugar cravings in their tracks.
  • Eat Dark Chocolate:
    When you’re dealing with a sugar craving consider replacing high-sugar snacks with dark chocolate.  Not only will this help curb sugar cravings but studies have shown that the antioxidant and anti-inflammatory compounds found in dark chocolate help improve your overall heart health!

Just make sure that you stick with chocolate that contains more than 70% cocoa.

Chocolate bar

So now you better understand the way sugar affects your body and the many reasons you should minimize your daily intake, but there’s yet another common culprit hidden amongst our shelves and pantries and if sugar had an evil twin, this would be it!  

Processed Foods

Processed foods are anything where there is some form of chemical processing involved. 

While everything we eat is processed in some way, there’s a difference between mechanical processing (such as in harvesting fruits and vegetables, for example) and chemical processing where unhealthy, artificial substances are injected into the foods.

These processed foods are loaded with all kinds of toxins, including sugar but they’re also filled with dozens of artificial ingredients that you may not even recognize.

In fact, many of them have been carefully engineered to trigger pleasure sensors that provide temporary satisfaction while tricking your brain into overeating.

Bottom line:  Processed foods are high in unhealthy ingredients such as preservatives, colourants and flavour chemicals, while low in important nutrients and proteins that your body needs to thrive.

Processed food can become just as addictive as sugar because it messes with your brain chemistry, hijacking your body’s natural ability to detect when you’re full.  This leads to severe overeating and of course, that leads to obesity.

What we learned from Harvard

Vegetables on shelves

Now that we’ve covered 2 of the greatest toxins, it’s time to shift gears and focus on the foods we should be eating.

In 2011, Harvard Health Publishing released a visual health guide that focused on the healthiest foods on earth and how much we should be eating. They called this report, the Healthy Eating Plate; a detailed blueprint for healthy eating and portion control based on scientific research. 

What they uncovered

Increase your Fruit & Vegetable Intake

It should come as no surprise that most of us aren’t eating enough fruits and vegetables, yet they carry some of the highest levels of vitamins and nutrients of all the food groups. In fact, the Healthy Eating Plate recommends that we fill half our plate with fruits and vegetables.

Some of the best fruits and vegetables are:

Spinach

This is a very nutrient-dense superfood and is one of the healthiest foods on earth.  Spinach is loaded with nutrients and vitamins including Vitamin A, Vitamin K and essential folate while being low on calories.

Beets

Beets are good for the heart and great for the brain. They’re also excellent for lowering blood pressure!  These powerful root vegetables are filled with Vitamin C, magnesium and folate.

Avocado

Consuming just 1-2 avocados every week will provide you with all the benefits of monounsaturated fats as well as loads of Vitamin B6 and folate.

Raspberries

Most fruits come loaded with antioxidants and raspberries are at the top of the list. Loaded with Vitamin C, iron and calcium they will provide you with a ton of nutrients while helping you curb those sugar cravings.

Lemons

Lemons not only carry powerful anti-inflammatory qualities but they are proven to hinder the growth of cancer cells! They also offer tons of vitamins including Vitamin C, phytonutrients and folate.

Eat Whole Grains

Harvard Health Publishing also recommends that we fill ¼ of our plates with whole grains.  This includes things like barley, quinoa, oats, brown rice and other whole and intact grains.

Healthy Plant Oils

When it comes to how we cook our foods, we need to be careful not to use unhealthy fats. Instead, swap them out for sunflower, peanut, olive, canola and other healthy vegetable oils.

And if you’re a coffee drinker, you’ll be pleased to know that coffee is healthy for you!  Replace sugary drinks with water, coffee or tea. Just be careful not to load your coffee or tea with sugars or creams.

Healthiest Foods on Earth

Kale

We all have a good idea as to what we should and shouldn’t eat. We’ve also been taught that a well-balanced diet is key to a longer, healthier life.

What are the healthiest foods?

Kale

It should come as no surprise that kale is amongst the healthiest foods available to us. Not only is it loaded with minerals, vitamins and antioxidants but kale provides our body with the natural fibre needed for optimum health.

Tip: Kale can be rather bitter so if you find yourself struggling to eat enough, consider putting it into soups or stews. Chances are you won’t even notice it!

Garlic

This is a food that we find in many of our favourite dishes, including sauces, roasts and stews and it’s no wonder: not only does it add incredible flavour to our dishes, but it’s loaded with Vitamins C, B1 and B6.

Seaweed

This is an extraordinarily nutritious food, but it’s not one that many of us consume on a regular basis so we’ll have to look for ways to incorporate it into our diet.  It’s worth the effort though because seaweed is loaded with minerals like iron, calcium, magnesium and manganese, some of which aren’t found in other fruits and vegetables. 

Seaweed is also notorious for reducing inflammation because of its high levels of antioxidants!

Shellfish

If you’re looking to improve your overall health you’ll want to start incorporating shellfish such as clams, crab, lobster or oysters into your diet because they’re known as some of the best sources of vitamin B12 which impacts our energy levels and overall mood.

Note: They’re also high in zinc, copper and Vitamin D, especially oysters so consider including them in your next meal!

Salmon

Salmon is low in fat and calories but very high in protein which will make you feel fuller faster, helping you avoid over-eating.

Salmon is also known for its high levels of omega-3 fatty acids which have been proven to boost brain activity and improve focus and energy levels.

And even more impressively, salmon has been proven to prevent the onset of serious diseases because of its high levels of magnesium, potassium and selenium, important minerals that our body needs but never seems to get enough of.

Blueberries

Not only are they loaded with antioxidants but they are high in phytochemicals which are linked to better brain function, such as improved focus and memory

Live Your Best Life

Health requires healthy food

We’ve discussed the different foods that you should work into incorporating into your daily diet, but increased longevity and optimum health go beyond what you’re putting into your mouth.

One of the most important aspects of living your best life is to get plenty of rest.

We can’t emphasize enough the importance of getting enough sleep. Poor sleep can boost insulin resistance, interrupt hormone levels and ultimately reduces both mental and physical performance.

Further, lack of sleep will put you at risk of depression and anxiety but it can also put you at risk of suffering a heart attack, high blood pressure, stroke and diabetes.

It can also age you rapidly.  Lack of sleep will first affect your physical appearance, leaving you with premature wrinkling and dark circles around your eyes.

Over time, chronic sleep deprivation can increase your levels of the stress hormone, cortisol, which will break down collagen, reducing your skin elasticity and making you look twice your age.

Sleep is no joke. Make sure that you make it a priority to get enough sleep every night.

How much sleep should you get?

According to the National Sleep Foundation, which created a report based on two years of research, the average person between 36-64 years of age should be getting 7-9 hours of sleep a day.

Teenagers between the ages of 14-17, should get 8-10 hours of sleep and older adults, 65 years of age or older only need 7-8 hours of sleep.

Conclusion

Living a healthy life starts with a well-balanced diet that includes the healthiest foods on earth. It also requires adequate sleep and of course, regular exercise.

Start by creating a lifestyle plan that includes a well-rounded diet.  Consider planning your meals at the start of every week, including snacks. That way you can carefully plan in advance and avoid binge-eating.

Then, do your best to incorporate foods that are high in nutrients and vitamins while minimizing toxic foods such as sugar and processed meals. 

Every high-calorie meal you replace with a healthier alternative is one step towards creating habits that support a healthier lifestyle.

Take it one day at a time.  Consider using a health journal so you can document your meals, exercise, and sleep pattern. Figure out what works best for you over time so you can begin to eliminate the habits and routines that cause you to get off course. 

Don’t beat yourself up if you make mistakes; we all do. It’s impossible to always eat healthily. Sometimes life gets in the way.

The key is to do the best you can and to always be conscious of what you’re putting into your body and how it ultimately affects your ability to feel at your best.

Resources

Here are links to a few resources to help you continue your journey to a healthier and happier you:

Harvard Eating Plate:

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

The Healthy Eating Plate guide, created by Harvard will make it easy for you to create healthy, well-balanced meals.

Health Line:

https://www.healthline.com/nutrition/50-super-healthy-foods

Health and diet resource that outlines the top 50 healthiest foods and provides daily tips.

 Medical News Today:

https://www.medicalnewstoday.com

A free newsletter dedicated to living a healthy life. Includes articles and tips on improving your physical and mental health.

The Legislation

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Lower back massage

As professional Massage Therapists, we are governed by various legislations which outline the duty of care and attention to be provided by all employers and employees providing professional services.

Duty of care means that to the best of one’s knowledge and ability all appropriate safeguards are in place and relevant precautions have been taken to minimise risk or harm to a client or their property.

The massage therapist must be aware of the legislation and how it applies to their role in different environments, which may include working as an employed or self-employed therapist in a salon, sports facility, at a sporting event, from their own home or as a mobile service provider. They must also ensure that their practice complies with legislation.

FHT and IPHM massage diplomas and certificates will provide you with the specialist skills to become a professional massage therapist. Our courses are designed to teach you the practical skills of massage and to help you to build on your business practice.

After completing our massage courses, you will be qualified to practise professionally both in the UK and in many other parts of the world.

This means that:

  • You’ll achieve a recognised qualification – our courses are designed to take you from a beginner right through to a professional level!
  • You will gain skills that will enable you to perform massage in the UK and in other parts of the World.
  • You will be able to get Professional indemnity insurance.
  • You will be able to add variety to your day! Open up your own practice or offer treatments in a corporate establishment.

Job Growth

Employment of massage therapists is projected to grow 22 percent from 2014 to 2024, much faster than the average for all occupations. Continued growth in the demand for massage services will lead to new openings for massage therapists.

Massage Therapists use a range of techniques to manipulate their clients’ muscles and soft body tissue, with the overall aim of improving health and wellbeing.

There are a number of different types of massage therapy they could employ (e.g. Swedish or Holistic, Sports and Deep Tissue, Aromatherapist, Reflexologists). Benefits of regular treatments could include pain relief, improving circulation, injury recovery and even alleviating the effects of stress, depression and anxiety.

Typical duties for a Massage Therapist could include:

  • Consulting with clients to determine problem areas
  • Learning more about medical history & lifestyle, and devising treatment plans
  • Administering specialised treatments, such as deep tissue massages
  • Advising on how to maintain improvements in life, such as changing posture
  • Booking follow-up appointments, and completing courses of treatment
  • Referring to medical professionals if further care is required

Excellent interpersonal skills, as well as the ability to build trust in clients from all walks of life, are essential for anyone looking to become a Massage Therapist.

What you’ll do

Most massage therapists are self-employed, so your pay will depend on how many clients you attract, how many hours you work and how much money you charge.

You can usually charge between £45 and £100 an hour, depending on the type of massage you offer.

Working hours, patterns and environment

If you’re self-employed you’ll choose your own working hours. You may have to offer evening and weekend appointments to meet the needs of your clients.

You may work from your own home, from a complementary therapy clinic, a massage chair or spa, or from a GP surgery or hospital.

You may need a driving licence and your own transport if you visit customers at home.

Career path and progression

With experience, you could build up and maintain a reputation and client base, and set up your own business.

You could also train in other complementary therapies like aromatherapy, reiki, reflexology, sports injury, and Indian head massage.

7 Steps on how to become a qualified massage therapist

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Massage demonstration

See below the 7 steps on how to become a qualified massage therapist.

Step 1 – Research the career

Researching the career path, you are about to take will help you learn and understand more about what being a massage therapist entails. Can you be patient or empathetic? Receiving a massage is a very intimate experience, so make sure you know what being a massage therapist means before embarking on a path that your heart isn’t completely sold on.

To help discover more about the massage arts and if it is something you’d like to do, why not receive a massage yourself? While being massaged, you can ask the therapist plenty of questions about the profession and what it entails. Doing this will really help you get a feel for the career and is a great way to learn more about the art of massage.

Step 2 – Consider a speciality

Now that you know you’d like a career as a massage therapist, it’s time to consider a speciality. Most therapists focus on one or more specialities, especially when they are first starting out. Learn about the different types of massage and think about whether there’s one that you are most interested in. Once you’ve determined this, you can start finding the appropriate training for the speciality.

Types of massage:

– A Swedish or Holistic massage is the first step when starting out. In our foundation course relaxation techniques, Deep Tissue and Sports Massage movements are taught.

You have the advantage to use to treat your client for both healing and relaxation purposes. A deep tissue massage is similar, but more pressure is put on the muscles.

– The Sports Massage level 3 is very similar to the foundation course but will allow you to progress onto level 4 Sports Massage.

Sports Massage courses are designed towards healing muscles so athletes and your everyday gym/active person can perform at their physical best the next time they’re up and about.

Sports Massage is aimed toward a therapeutic remedial treatment. As an Advanced Massage therapist, you will be in a better position to deal with injuries and facilitate the healing of muscles.

Step 3 – Complete an accredited massage therapy programme

Before booking into a therapy programme, it’s a good idea to understand what licensing requirements you’ll need in your career so that you know what training will qualify you to be licensed.

The Federation of Holistic Therapists (FHT)

The Federation of Holistic Therapists (FHT) is the largest and leading professional association for therapists in the UK and Ireland. With thousands of members offering a broad range of specialisms – from sports and remedial therapies, to complementary healthcare and holistic beauty treatments – the FHT is the association of choice for professional therapists.

At the FHT, our members’ interests are at the heart of every decision we make and every service we provide. As a not-for-profit organisation – run by therapists, for therapists – members can be sure that every penny of their fees is spent wisely, to support, advance and protect their interests and career progression as professional therapists.

The FHT is governed by an elected council of members who oversee a permanent team of FHT staff, many of whom are also qualified therapists. The Council positions are voluntary and unpaid and attract senior practitioners and educators from across the therapy industry.

International Practitioners of Holistic Medicine (IPHM)

The International Practitioners of Holistic Medicine is one of the largest internationally recognised and trusted independent accreditation boards for complementary therapy worldwide.
You will be able to gain insurance coverage in the UK, Ireland, Wales, Scotland, Australia, Canada and most of Europe.

A good massage helps millions of people cope with physical ailments, soreness and helps them relax. Becoming a professional massage therapist could be a great career path and a way to truly help other people. Take a look below to learn what you need to do to be able to become a massage

Step 4 – Complete the programme

To gain certification, you’ll need to see the programme through to the end. Courses can vary in length, and how long it takes for you to complete the programme will depend on how many classes you take at one time and what your speciality is. As an absolute beginner, you are able to start with any Level 3 Diploma Course.

Most of the theory is completed online as you will be able to log into your student portal.

Step 5 – Start practising

So, how would you like to work? Massage therapists use to work for themselves, but now you have a whole variety of options. There are a growing number of salaried jobs at massage parlours, spas, hotels and other establishments, so finding work shouldn’t be too difficult.

For example, did you know that Lush, the retailer best known for their creative, unique and large bath bombs, has a spa? Mind you, not every shop will have a spa on-site, but most do and it could be worth keeping an eye out for any vacancies that might pop up.

Step 6 – Build a business

If you like to be your own boss, then starting a massage business could be the right choice for you. It can be difficult to get clients at first, which is why some people prefer to start off in a spa or hotel so that they can at least keep practising until they have a good-sized list of clients. Setting up a massage business is similar to setting up other small types of business.

First of all, you will need to pick a business name and get it registered. You’ll also need to get insurance. Research thoroughly to make sure you have the correct one; it’s for your own protection as well as your clients. For more information, the FHT offer a fair number of insurance policies which are tailor-made to your needs.

If you’re running your own business, you’ll need to set up the space. Make sure it is extremely clean as well as comfortable, welcoming and warm. Purchase the correct equipment and furnishing for the type of massages you’ll be offering. Create a relaxing atmosphere that anyone can feel at home in and maybe offer a changing room and a place for clients to store their belongings during the session.

Step 7 – Start marketing

To maximise the chances of successful marketing, you’ll want to find ways to set yourself apart from other massage therapists. Research your competitors. What is it about you and the business that makes you unique and appealing? Put yourself on the map by advertising in a local newspaper or ask to put up advertisements in local businesses. Business cards are also a really helpful tool; you can have them at the ready and give them out if someone asks about the business.

Social media is a free marketing tool that is readily available to all that have a computer or mobile phone, so it seems a waste not to use it. Twitter, Facebook and Instagram are the key three, but there are others you may want to consider branching out to. Use social media to announce your opening, deals and other news you may have.

Finally, provide excellent service! The best way to gain more clients (and to keep them coming back) is to do a brilliant job with all that come through the door. If you do this, people will start recommending you to their friends, and you’ll have a steady stream of clients before you know it!