From Precious
July 2010
Don’t Waist Your Life
Fresh research has revealed that many of us are ignorant when it
comes to the health risks posed by having additional fat around the waistline.
Almost as many as 9 in 10 people are unaware that having fat around the
waist is a symptom of a build-up of so-called “visceral fat” which forms
around your internal organs and is linked to type 2 diabetes and heart
disease.
The survey of 12,000 Europeans, which was carried out by GlaxoSmithKline,
showed people did not think being overweight posed a particular health
threat. Dr Terry Maguire, honorary senior lecturer at
Queen's University, Belfast and author of the report told BBC News: “Most
overweight people still see themselves as having a body image issue not
a health problem
and they need to understand the health benefits of weight loss as well
as the cosmetic results.” The survey found that once people knew the risk,
they would lose weight.
The reason visceral fat, which cannot be seen or felt, is dangerous is
its relation to the protein and hormone release which can cause inflammation.
This inflammation can lead to artery damage or liver penetration, impacting
on how the body dissolves sugars and fats.
Highlighting
the positive effect that even a small weight loss could have – weight loss
makes the visceral fat easier to dissolve than the
fat directly
under the skin – the co-author of the research, Professor David Haslam,chair
of the UK National Obesity Forum, was keen to stress steady weight loss
is important – not fad diets.
If you have some extra weight around your waist, why not try these exercise
ideas to help you get started with trimming your waist and becoming healthier.
• Aerobic exercise
Cardiovascular exercise like running, walking, swimming, cycling and
squash, give your body a good workout and help to burn fat, especially
around your
belly. Aim for 5 lots of 30-minute sessions a week and increase the intensity
gradually, always working at a level you feel comfortable with and which
leaves you slightly out of breath.
• Muscular strength exercises
These are good for building inner strength, reducing body fat and lowering
blood pressure. Good exercises to do include lifting light weights with
more repetition – about ten per exercise. Aim to do a variety of exercises
at least twice a week for maximum effect.
One exercise for strengthening the spine, hamstrings and shoulders: start
on your hands and knees, and raise your left arm forward to the horizontal
position and your right leg backwards to the horizontal position; hold
for between 10 and 20 seconds, and repeat 3 to 5 times. Complete this
exercise using the opposite arm and leg.
• Core exercises
These exercises strengthen your core muscles such as your back, abs and
pelvis. The abdominal crunch is a good core exercise: lie on your exercise
mat, with your feet on the floor and your knees bent. Place your hands
behind your head and slightly raise your shoulders off the ground as
you lift your knees towards your tummy – hold that position for 5 seconds,
and then relax. Repeat this movement ten times.
Another exercise, which is particularly good for strengthening your lower
back, is the Superman pose: lie flat out on your stomach with a rolled
towel under your hips to support your back and one under your face. Lift
your right arm off the floor and hold for a few seconds before lowering
and repeating with your left arm. Then raise your right leg off the floor
and hold for a few seconds before repeating with your left leg. Repeat
each arm and leg movement ten times.
For overall personal fitness, you should combine your exercises with a healthy diet and lifestyle. This includes eating a nutritionally balanced diet and finding effective ways to manage your work/life balance – feeling fitter should help as you will feel happier and more in control as a result.
Vanessa Alexander is owner of Esteem Fitness, (www.esteemfitness.com) which specialises in corporate fitness, nutrition and wellbeing solutions
Snoring: How to exercise a better night’s sleep
Many of us have experienced snoring at some time in our lives, whether you
or someone close to you snores. While it’s easy to dismiss it as a
laughable occurrence, when you consider the loss of sleep and the
far more serious associated such as an increased likelihood of heart
disease and strokes, it’s clear we need to do something about our or our
partner’s snoring – for our sanity, health and well-being.
Snorers can cause their partners to lose an average of 49 minutes of sleep per night. The worrying knock-on effect of this is that sleeping less increases your chances of heart attack, diabetes, weight gain and premature ageing. Getting enough sleep helps you to learn new physical skills too as it builds procedural memory.
According to Marianne Davey, director of the British Snoring and Sleep Apnoea Association (BSSAA), there are 15 million snorers in Britain and many more million who are kept awake nightly by a partner/friend/sibling snoring.
Snoring and apnoea, a disruption of breathing while you are asleep, are linked to the muscles in your mouth obstructing your airways. These muscles include the uvula (tissue at the back of your throat) being overly large, your tonsils or adenoids, or your tongue partially blocking your breathing. Obstructions like these make it harder for you to breathe, resulting in the noisier, vibrating breath that we call snores.
And the causes of these muscle obstructions? Dr Ian Myles Black of The Private Clinic of Harley Street states factors like allergies, sleeping on your back, drinking alcohol, smoking and being overweight all play a part.
Bupa divides the causes of snoring and apnoea into physical and lifestyle. Physical causes include a blocked nose, and being elderly as your muscle tone reduces as you grow older which increases your risk of snoring. Lifestyle causes include those covered by Dr Black:
Being overweight
The airways tend to be narrowed if you are overweight, probably due to
the excess fat around the neck.
An ENT consultant in Sligo, Ireland, Dr Mary Bresnihan believes that problem
snoring is most commonly found in people who are overweight and that the
most effective treatment in many cases is weight loss.
Diet
Eating healthy and leading an active lifestyle will help you to stay fit,
and less likely to suffer from snoring. Make sure you eat a balanced
diet which is full of nutrient-rich foods like fruit and vegetables,
drink lots of water and curb your intake of alcohol. Alcohol causes your
muscles to relax more than normal as you sleep, increasing the likelihood
of snoring, and it also irritates the nasal lining and impedes your breathing.
Smoking
When you smoke, you cause irritation and inflammation to the throat and
nostrils which increases the risk of snoring. Passive smoking comes with
similar risks.
Allergies
Allergies are accompanied by symptoms including a blocked or runny nose
and an itchy throat, which will prevent you sleeping well and may lead
to snoring.
A recent Which? report showed that 71 per cent of volunteers who snored found over-the-counter cures such as a mouth guard or anti-snore pillow ineffective. However, the good news is that if you suffer from snoring, there are some simple steps you can take to lower the likelihood of snoring.
Weight is a big factor and a great place to start. A Temple University in America study found that obese sleep apnoea patients who lost just 10 per cent of their weight saw a significant improvement in their condition. By exercising regularly and eating a healthy diet, you will boost your sense of well-being and reduce your risk of snoring.
Alongside a healthier lifestyle and regular exercise, not drinking alcohol near to bedtime – and limiting your intake altogether – will help, as will giving up cigarettes if you are a smoker. Cutting down on alcohol and smoking will help you to feel calmer too and stress-management also bolsters your well-being.
Now, we know these steps are easier said than done. But start by making a few small changes today – such as walking during your lunch break, swapping your chocolate bar for an apple or cereal bar, and enjoying a herbal tea before bedtime instead of a coffee – and you will help you feel healthier, be healthier, and be less likely to snore.
Vanessa Alexander is owner of Esteem Fitness, (www.esteemfitness.com) which specialises in corporate fitness, nutrition and wellbeing solutions
Walk Tall Without Risking Your Health
With Sex and the City fever in full swing, a few tips on how to safely wear high
heels
Wearing high heels can boost body confidence, and in a season where footwear fashion is all about sky scraper heels, comfort takes a back seat for many. However, while they might look good, a recent study warns the total cost of fixing foot problems caused by wearing high heels is costing the UK £29 million a year.
Podiatrist Lorraine Jones from the Society of Chiropodists and Podiatrists (SCP) explains: “High heels are fine in moderation, but women who wear them nine-to-five are risking potential foot problems in later life which will not only cost them pain but also cash. There is no escaping that heels can help make a woman feel and look great, so it is important to know how to wear them and keep potential damage to a minimum.”
The Society of Chiropodists and Podiatrists provide the following top tips to happy high-heeled feet:
· Wear backless high-heeled shoes in moderation. Backless shoes force your toes to claw as you walk, straining the muscles if worn over a long period.
· Vary your heel heights from day to day, one-day wearing low heels, and the next day slightly higher heels. Current footwear fashion is great for this – lower-shoes, wedges, and mid-heels are all on-trend so whatever heel height you opt for, you never have to feel out of vogue.
· If you want to wear a heel everyday, keep heel heights to 4cm and below.
· Gladiator shoe-boots may prove a good option for the current platform/high heel trend – wearing a shoe with a strap or lace over the instep holds the foot secure and acts a bit like a seatbelt in a car and helps stop your foot sliding forward.
· Calf stretches to counteract the shortening of the calf and help to keep feet supple; keeping a good range of movement. To stretch your calf and heel, stand facing a wall with feet hip width apart and slightly bent at the knee. Take one step forwards, and using your arms to lean against the wall, keep your leg in front bent and the leg behind straight. Both feet should be flat on the ground. Lean in towards the wall, as you do, you should feel your muscles stretching in your calf and heel. Hold and slowly return to a standing position. Do this with each leg about five times.
Foot care needs to be a regular part of your health regime – after
all, one pair has to last a lifetime! For more information and advice,
or to find your nearest registered podiatrist, visit www.feetforlife.org.
SPACE GIRL BALLISTIC
Mmm...a new thing to love from Lush!
Precious is loving Lush’s latest addition to their legendary bath ballistic
range. The SPACE GIRL bath ballistic (£1.85)
is shaped
like a lilac
Saturn and sprinkled with space dust, that will leave you twinkling like
a galaxy of stars. The fragrance contains
refreshing bergamot oil and grapefruit oil, a combination that will lift
you into another stratosphere! Are you ready for a stellar
bath time experience?
For shop details and mail order, call 01202 668 545, or order
on-line at www.lush.co.uk
.
Carrots…Top Dieting Ingredient for Your Detox!
Feeling a little sluggish, bloated and want to give your body
a well deserved detox? Then be sure to pop some carrots into your trolley
at your next shop.
Carrots are a fantastic detox essential as they’re packed with a powerful antioxidant beta-carotene, which is converted into vitamin A in the body. In fact, of all fruit and vegetables, carrots are actually the best source of beta-carotene - an 80g serving contains more than twice the recommended daily amount (RDA) needed by adults. The antioxidant action of beta-carotene helps to act against age-accelerating free radicals, so can help return that healthy glow to your skin.
In addition, the Vitamin A in carrots is essential for the proper functioning of the immune system. This nutrient keeps the skin and cells that line the airways, digestive tract and urinary tract healthy, so they act as barriers and form the body’s first line of defense against infection.
Carrots also have a high fibre content, which helps to keep the digestive system healthy and helps to balance your blood glucose (sugar) levels. An 80g serving of cooked carrots contains 2g fibre, more than a tenth of the recommended daily amount for adults.
And don’t worry if you’re not a fan of raw carrots, eating cooked carrots is actually a nutritional bonus. Research published in the European Journal of Nutrition showed that more beta-carotene was absorbed from cooked, puréed carrots than from raw ones.
So make sure you pick up a bunch of carrots and get crunching. They’re great as a healthy snack and are endlessly versatile in a range of delicious dishes. Click here for some recipe inspiration in the shape of some delicious Lemony Carrot Dhal.
It's the Hairoine to the Rescue!
Angie Brice-Hessbruegge the self-proclaimed “Hairoine” claims
to be a superhero in her own right - dedicating one of her passions
into a successful hair and beauty business
hailed “The Hairoine”.
Originally from Haiti, Angie grew up in New York before moving to Europe.
With a wealth of experience with natural hair and a motivation to explore
the benefits of natural products for wellbeing, she's created
a brand that is making waves across the UK and Europe and set to launch in
the USA.
“I understand that change can often times be difficult, especially if it’s going against the grain and requires some effort on your part. How many times have we avoided doing something because we thought it would be too time-consuming and complicated, only to ask ourselves why we hadn’t done it sooner?!? Don’t put it off any longer! The information is at your fingertips. Whether you’re a novice or a long time believer in natural products, the Hairoine can help by putting it all together and giving you the bigger picture,” says Angie Brice-Hessbruegge
Angie’s crusade does not stop at natural products; she also has a strong presence on You Tube (http://uk.youtube.com/user/msbrice) providing self-help videos and tutorials. She has also set up an interactive networking site, www.thehairoine.ning.com, that provides support, and aims to educate, empower and engage members into the world of natural beauty.
PRECIOUS has tried the products and we love them - check out the Whipped Coconut Mango Shea Body Butter , it works a treat and smells good enough to eat! Take a tip from us and allow yourself to be rescued by “The Hairoine”.
Its Time to Precycle!
The recent photographs in the press of mountains of rubbish waiting to be recycled, a result of the global financial crisis sending the prices of recyclable materials plummeting, has shown that there has never been a better time to start precycling - the practice of preventing waste before it happens..
Precycle! by Paul Peacock is one of the only books on the subject of precycling and is packed with recipes and tips to help you make at home all the things you would normally buy on your weekly shop - from butter, baked beans and hp sauce to shampoo, deodorant, furniture polish and toothpaste.
By making what you need in the quantities you need, rather than buying it pre-packaged, you are reusing your glass jars, bottles and tins again and again and not buying all the extra packaging you encounter at the shops and adding to the ever increasing rubbish pile.
You will save yourself money by adopting a way of life that prioritises making rather than consuming. For example, when you buy any washing powder brand you are simply buying washing soda with additives. You can buy a 1kg bag of washing soda crystals for 50p, and it will do exactly the same job as the washing powder and you don't need to add anything else. An informative and absorbing read that is highly recommended! Priced £7.95 and available to buy at: www.goodlifepress.co.uk
Do it Naturally: Amazing Natural Foods for Glowing Skin
Winter is here and the weather is turning colder. Although the colors of winter are stunning, many women find that their skin is not – it's difficult to maintain that dewy summer glow in the colder months, when skin loses moisture and can dry out, flake, and crack. Your skin is the largest organ in your body, so it's important to protect it in all seasons. Take the time to pamper yourself with all-natural remedies that bring the warmth back into your skin – all year round.
Keeping your skin healthy starts with what you eat. Your skin is an indication of your overall health – protect it by feeding it well.
Vitamin A and Beta Carotene
Healthy, glowing skin starts with vitamin A. There are a number of ways to get more vitamin A in your diet. Low-fat dairy products such as non-fat yogurt are an excellent source, as are foods rich in beta-carotene, which the body converts to vitamin A during digestion.
Super Foods for Vitamin A and Beta Carotene:
* Sweet potatoes: Sweet potatoes are one of the best sources of vitamin
A (in the form of beta-carotene). Naturally sweet, organic sweet potatoes
are in season in November and December, but can be found in markets year-round.
Baking sweet potatoes with the skin on preserves the nutrients and packs
the biggest wallop for your skin – one sweet potato provides up to 262%
of your daily vitamin A needs. Other nutritional benefits of sweet potatoes
include anti-inflammatory properties, which can help soothe your skin
during the dry winter months. Choose sweet potatoes with the deepest
colors – the deeper the orange or yellow hue, the better.
* Turnip greens: Turnip greens contain a wonderful array of skin-healthy
vitamins and nutrients, including 158% of your daily recommended value
of vitamin A. Turnips greens are the leaves of the turnip root and have
a slightly bitter taste. Find them at farm stands and natural food markets
still attached to the roots, and choose greens that are crisp with deep
green colors. Be sure to rinse the greens well – the freshest will still
usually have some dirt hidden in the crevices of the leaves. People shy
away from cooking with turnip greens simply because they don't know how.
Prepare the greens by removing the center stem and sautéing them with olive
oil and lemon juice for a delicious side dish, or add them to a vegetarian
lasagna.
Antioxidants
Antioxidants are essential for that healthy glow we all want. Antioxidants
protect the body from free-radicals, which can damage the skin's cells,
making your skin look aged, cracked, and unhealthy. Antioxidants are found
in deep red, blue, and green vegetables and fruits, but the free-radical-fighting
properties fade the longer the food is removed from the farm, so make sure
your sources are as fresh as possible. Eat antioxidant-rich foods in season
or choose organic varieties that were frozen at the height of their freshness.
Super Foods for Antioxidants
* Walnuts: Walnuts are one of the more surprising foods that contain antioxidants,
and they are available year-round. Walnuts also help improve your circulation
– a vital part of keeping skin healthy during the cold winter months.
Eating just four walnuts per day will provide you with all their natural
skin-protecting benefits. When choosing unshelled walnuts, choose those
that feel heavy in your hand. If you buy pre-shelled walnuts, make sure
they are fresh – stay away from nuts that look shrivled or rubbery, signs
that the nut has been on the shelf and in direct light for too long and
has lost most of its protective antioxidant properties. Add walnuts to
sautéed vegetables or salads. Roast your walnuts at only 160 degrees
for just twenty minutes to preserve the natural oils.
* Acai Berries: Acai berries are one of the richest sources of antioxidants
available. The acai berry is a tropical fruit from the Amazon rain forest
– so you won't find this one in your local farmer's market. Instead, look
for frozen acai berry pulp – a thick, rich purple paste that can be combined
with low-fat yogurt or banana and blueberries for a super-skin-warming
smoothie.
Omega-3s
Omega-3 fatty acids make your skin glow no matter what the weather. Omega-3s
make the membranes of your skin cells stronger, holding in moisture for
firmer, fresher, younger looking skin. Omega-3s are found in a variety
of foods – the most popular sources are sunflower seeds, almonds, and
olive oil. Again, the freshest foods are the best sources, so make sure
you store foods in air-tight containers and away from both natural and
artificial light.
And there's another added benefit – a diet rich in Omega-3s can help prevent skin damage from sun exposure!
Super Foods for Omega-3s
* Hemp: Ground hemp seeds are an amazing source of Omega-3 fatty acids.
Hemp seeds have a light, nutty flavor, and just two tablespoons of the
ground seed contain 300 mg of Omega-3 and 850 mg of Omega-6 with GLA.
Nearly all store-bought preparations are 100% organic and contain no
preservatives – just make sure that the “best before” date is well in
the future – Omega-3-rich foods have a short shelf-life. Prepare hemp
powder by blending it with banana, fresh juice, and berries for a fountain-of-youth
smoothie that will make your skin smooth, soft, and healthy.
* Salmon: The essential fatty acids found in salmon, including Omega-3s,
cannot be produced by the human body – they have to be consumed through
food sources. Wild-caught salmon has significantly higher levels of Omega-3s
than farm-raised, so be sure to choose wild, fresh-caught salmon whenever
possible. Eating salmon just twice a week is enough to reap all of the
skin-revitalizing benefits this delicious fish has to offer. Salmon is
a bony fish, so be sure that all the bones have been removed before you
prepare the fish – baking or broiling are the best ways to prepare salmon
to maintain all of its skin-healthy benefits.
About The Author:
Jatin Dhillon is a freelance writer, web publisher and a fitness
enthusiast. Read his reviews on: http://www.the-idiotproofdiet.com and it’s advanced version the beyond calories diet