People carry their fat in different places, we are not all the same and depending on where you store your fat does have an impact on your health.
If you gain weight mainly in the abdominal area it is said that you are an apple shape.
If you tend to gain weight mostly on your hips, buttocks and thighs, then you are known as a pear shape. I am a pear shape.
Depending where your body stores the fat does affect your health.
If you are an apple shape, you are at more risk of health problems associated with obesity, such as cardiovascular diseases including high blood pressure, raised cholesterol and diabetes.
If your waist is above 94cm (37in) if you are a man and 80cm (32in) if you are a woman then this indicates that you are carrying excess weight around your middle.
You can’t change what shape you are, it is an inherited characteristic .
You can limit its extent by keeping your weight at a healthy weight and exercising.
I am not saying you can’t have any treats again if you are an apple shape, it is all about eating in moderation. I eat chocolate, cakes and biscuits, but I don’t have them every day and I only have 2 biscuits at a time and not half a packet.
One of the main things to remember is when you are about to eat something is, are you really hungry or are you just bored??
Don’t forget to drink two litres of water a day, because when you are dehydrated you will feel hungry, even though you might just be thirsty.
Do you find that your energy levels drop throughout the day or do you find it hard to get out of bed in a morning?
Living an on the go lifestyle often results in burnout or recovering from an illness can greatly impact your energy which is very true for me at the moment.
A lot of people reach for pick-me-up snacks or energy drinks and wonder why the effects don’t last for a long period of time.
There is so many things you can do to improve or hep maintain your energy.
Some of the main causes of low energy are………..
Poor Dietary Choices
Our bodies are not designed to consume a lot of the processed foods we eat today in the Western Diet. This also includes fizzy drinks, alcohol and extra caffeine. A lot of these foods also contain high amounts of sugar. Eating lots of white foods such as white bread and pasta can create ongoing stress for the pancreas causing it to release high levels of insulin which is required to lower the blood sugar levels by pushing sugar out into the cells. This is what creates the high/low energy crash cycle. This can lead onto you craving more sweet foods.
Another diet related energy problem is candida , this is a fungus that belongs to the yeast family. When your body is healthy, it will maintain small amounts of the fungus in the digestive tract. Poor dietary choices can lead to a candida growth to spiral out of control. When this happens it can be a major cause of fatigue.
Most people deal with some sort of stress on a daily basis. In today’s busy lifestyle many people are multi-tasking and struggle to find time to have relaxed mealtimes and stop working while they are eating. This will continue to deplete our energy.
What Can You Do to Nourish Your Body??
First of all do not skip breakfast. Having a good breakfast is key for balancing blood sugar. Try to avoid sugary cereals especially ones that change the colour of your milk.
Try to ensure that all your meals and snacks include some good quality protein. Don’t forget this can include nuts and seeds.
Consume plenty of green vegetables and most non-starchy vegetables give nourishment without causing blood sugar spikes. Non-starchy vegetables include asparagus, bean sprouts, broccoli, cauliflower and celery.
Eating some raw foods will also help in a great way as these are bursting with energy and enzymes which are normally destroyed during cooking. By eating raw foods means that your body doesn’t have to use a lot of energy to produce enzymes for the digestive process, reducing in more energy available for daily activities. If you don’t fancy eating raw foods you could try them in a juice first. Add in chlorella or spirulina for an extra protein boost.
Drinking water is so important, if you make one change today drink more water. Try to have two litres per day this does not mean two litres of coffee. If you struggle drinking cold water include herbal teas or add some fruit to your water. I start the day with a cup of boiled water. I am not saying completely stop other drinks just be aware of how many you are having. It is all about balance I have one coffee mid morning then change to herbal teas or boiled water.
Our bodies are designed to move all day long. Eventually lack of exercise will impair multiple physical functions necessary for health. Think of your body as a car that requires fuel from food and water and plenty of exercise to keep the engine running at optimum level.
It is important to get regular exercise. This doesn’t mean you have to join a gym. I personally don’t like gyms. I enjoy yoga, cycling, walking and hula hooping. Finding a form of exercise that you enjoy is really important then it doesn’t feel like a chore. I do 10 minutes of yoga or hula hooping in a morning and it makes me feel so much better after I have done it. I won’t lie some mornings it can feel like a lot of effort, but it is definitely worth it. If you haven’t done any exercise for a while then build it up slowly. I haven’t been able to exercise properly for a few months and it has made a huge difference to my fitness levels. Set yourself small achievable goals.
Time For You
Mindfulness is good for stress, if that’s not for you do ensure that you take some time out just for you. Have a brew in peace on your own, read a magazine, phone a friend for a chat or go for walk. Even if you only have 10 minutes to remove yourself do it, it will make a difference if you are feeling stressed.
Try to make small changes don’t do everything at once or you are setting yourself up to fail. Change one thing a week and see how you get on. Before you eat something stop and think how will I feel after I have eaten it. Also I am not saying stop eating chocolate or your favourite foods, its about moderation. I eat chocolate and enjoy it, but I don’t have it every day.
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Anxiety levels can be especially high with the current situation. There is things you can do to help ease these feelings. One quick way that you can start straight away is to look at what you are eating and think about the effects the food can have on your body. When you are feeling worked up or stressed it can be easy to grab something sweet like a chocolate bar. We have all been there including myself. It might help initially, but not in the long run it will only leave you feeling worse. I am not saying never have a chocolate bar if you are feeling worked up as this would be unrealistic, just try not to do it on a regular basis.
There are some foods that can help in supporting the overall health of your nervous system.
Eggs are fantastic and a great protein source. They are a low GI food so they can help to keep your blood sugar stable. They are also a good source of choline which is important for memory and learning.
Blueberries and blackberries are a very rich source of a group of compounds called flavonoids. These have been shown to have great effect on the cardiovascular system and, as such, may have a positive impact upon the brain. Berries cause blood vessels to relax, by stimulating the production of a chemical called nitric oxide by the vital inner skin that lines all of our blood vessels. The nitric oxide then causes the muscular walls of the blood vessels to relax, which makes the vessel wider.
Kale is one of the greatest leafy vegetables. It is very dense in magnesium, which can have a relaxing effect on the nervous system and the muscles so can really assist in relaxation during a time of high anxiety. Kale also contains iron and vitamin C so there’s an added bonus.
Yes you can eat chocolate!!!!! Well its the cocoa that is good for you especially for the health of your nervous system and for making you feel good. Cocoa is another good source of magnesium that can help you feel relaxed.
Lentils are an excellent source of most of the B vitamins, so provide a multitude of benefits for the brain and nervous systems, regulating many of their important functions.
Salmon is full of omega-3 fatty acids that support the health and functioning of the myelin sheath. The myelin sheath is involved in the immune system.
Like salmon, mackerel is rich in omega-3 fatty acids and also contains selenium.
Quinoa has a very low impact on your blood sugar and contains a substantial amount of protein. Protein further slows down the release of sugars from its own carbs.
Spinach is a good source of magnesium and non-haem iron, both of these minerals are essential for the healthy functioning of the nervous system.
As you can see there are some foods which can have great benefits and can really help your body and how you feel. They are not difficult foods to incorporate in your daily diet. You don’t have to change it all at once, try adding one food each week. Small changes are easier to manage and don’t make you feel overwhelmed.
Do you seem to be catching every bug that is going around at the moment?
There is a lot of bugs going around.
Your immune system can weaken at times, but you can give it a good boost!!
So here is what you can do to help………
Protein is the building block for many of the immune system’s key players such as antibodies and the white bloods that search out and destroy germs. Many protein foods are great sources of zinc, iron and many of the B vitamins which are essential for a strong immune system.
Make sure you are eating lean meat, chicken, fish, legumes, eggs, yogurt and other foods that are high in protein.
Just 1/2 a cup of pumpkin seeds contains around 5mg of zinc, which one of the most vital nutrients for overall immune function. You can roast pumpkin seeds in the oven for 15 minutes at 150.
These are a fantastic source of the immunity-supporting anti-oxidant mineral selenium. When you are low on selenium your white blood cells are slower to kill off microbes. Selenium also protects from free radical damage. Getting enough selenium rejuvenates immune cells so they are able to fight off the germs. All you need to have is 1 or 2 brazil nuts per day. If you are catching cold going then increase slightly.
Yogurt With Active Cultures
About 70 per cent of your body’s immune cells reside in the gut, so it just goes to show that a healthy gastrointestinal tract means a healthy immune system. Make sure you check the label on the yogurt for Lactobacillus acidophilus friendly bacteria. The more friendly bacteria you have, the less likely you are to be attacked by the nasty bugs. If you buy a live plain yogurt it will be low in sugar as well.
Cup Of Tea
The majority of us like a good cup of tea and now you have a reason to have one. If you haven’t tried green tea or you have and don’t like it, well this might just change your mind. Green tea is a major store house of immunity-boosting compounds including antioxidants like EGCG. Even black tea appears to have some immunity-enhancing properties.
A very good friend of the immune system is garlic especially when you eat it raw. It has strong antibacterial properties. It is also good at fighting viruses. Its sulphur compounds are rich in antioxidants. Chop or crush your garlic and let it stand for 10 minutes to fully release the compounds healing potential.
Fruit And Vegetables
Eat a variety of colourful fruit and vegetables as they are a powerhouse of antioxidants, substances that our immune systems need in vast quantities especially when we are unwell or under stress. Stress and sickness increase the body’s production of the rogue, cell-attacking molecules known as free radicals. the damage these do makes us more susceptible to infections, which then means more free radicals. Antioxidants help break this cycle. Try to make sure you have a variety your immune system will thank you for it and so will your bosses when you aren’t always off work with illness.
As you can see it is definitely worth thinking about what you are eating and especially at this time of year when most people are busy and there is bugs everywhere you go.
Also don’t forget if you get bugs in your household make sure you regularly clean door handles and items such as TV remotes. Always have Dettol wipes at the ready!!