How To End Your ‘Diet Mentality’

Low carb, low fat, Dukan, South Beach or the diet of the moment? What is a body to do? While each approach may have something to teach us, it is clear that nothing is clear when it comes to weight loss.

I believe that when scientists and diet gurus finally find the “magic diet”, it will be what we’ve known all along …the most effective way to lose weight is to eat less chemically processed foods, eat more foods provided as nature intended and of course exercise more.

There Is No Magic Weight Loss Pill

There are no magic pills that magically take off weight while you sleep. There is no-one and nothing else responsible for your weight and health other than you.

The ‘Diet Mentality’ is the part of your brain that sees things in black and white terms. You are either on or off a diet. You are either good or bad depending on your weight or how well you are sticking to your diet. And foods are either good or bad as well.

You become disgusted with yourself when you go “off” your diet or eat a “bad” food. When this happens you decide that you have broken the diet anyway, so you may as well eat anything that you like. And then you feel even worse, driven into a cycle of unrealistic expectations, broken promises and failure.

Not healthy!

The Alternative To The Diet Mentality

The alternative to the Diet Mentality is the conscious creation of a healthy relationship with food. It means that you no longer see things as black and white, good and bad. It means that you commit to make attitudinal and behavioural changes that support creating the new you.

The first step in changing your attitude in order to achieve long-term success is to “make friends with food”. It means that you understand that food is nourishment and necessary for survival. It requires acknowledging that it is okay to ENJOY preparing and eating food.

Awareness Of Choice Makes A Difference

It means empowerment. It means recognising that your relationship with food is a series of CHOICES that can lead you to the outcome you desire. It means that you can give up short-term satisfaction in order to obtain long-term goals.

This is helped by following the second step, allowing yourself some flexibility with the 70/30 rule. It is IMPOSSIBLE to set yourself unrealistic, rigid rules to follow for life. You need a social life, attend weddings and dinners and not feel deprived with food and drink.

Nor inflict your ‘rigid’ views on your diet on your hosts. So make your personal choices around food for 70% of the time, allowing yourself the flexibility to eat as well as you can in any social situation 30% of the time. And if you can do 80/20, even better!

This is the ‘Freedom from Diet Mentality’. How much better do you feel now? Now there is a lot less stress around what you put into your mouth.

A therapist who specialises in weight issues can be very helpful in assisting you to identify ineffective thoughts, behaviours and habits and create positive strategies for motivation and change, so get help if you need it.

Think Slim!

Guest blog written for http://sheffield-hypnosis.co.uk/diet-mentality/

Is the following scenario typical of your working day?

Don’t have time for breakfast; run through the mornings on coffee and adrenaline; grab your lunch (what’s a lunch hour?) without a thought to what you are eating; plough through the afternoons feeling sluggish, with memory, mood and concentration impaired. Home and … crash!

You can change this with a little thought about what goes into your lunch box.

Read more …

Top Tips for a Successful Detox

1. Commit! Believe in yourself
2. Drink 1.5 – 2 litres of clean, filtered water daily
3. Avoid all caffeine and  alcohol
4. Do not follow any ‘low-fat’, ‘low-sugar’ or any sort of ‘diet’
5. Check food labels for fats, salt, corn syrup, wheat, sugar
6. Avoid ALL sweeteners
7. Choose organic produce from all animal sources, eg meats, eggs, milk, cheese, fish
8. Eat more vegetables than fruit, and plenty of them!
9. Clear your bedroom of all electrical equipment. Don’t carry your mobile in your pocket or by your hip
10. Breathe deeply
11. Don’t eat within 4 hours of going to bed
12. Develop a sleep routine, go to bed at the same time
13. Switch to organic non-toxic cosmetics and cleaning products
14. Be positive! Congratulate yourself on what you have achieved.
15. Choose your friends wisely
16. Keep a food diary
17. Take saunas, steam baths and dry skin brush to eliminate toxins through skin
18. Exercise to suit you … aerobic, walking, yoga, pilates, bouncing…….
19. Reward yourself, love yourself
20. Nurture yourself

The WHY’s of My Top Detox Tips

1. Make the commitment to follow a programme. Tell your friends, get support when you need it and BELIEVE in yourself. It’s not about being perfect, it’s about doing the best that you can.

2. Consume an appropriate amount of clean, filtered water daily. Your body is 75% water is important for eliminating toxins from your body. Add the juice from a fresh lemon and/or lime to body temperature water on rising. (More information on water and hydration here).

3. Avoid anything containing caffeine which causes stress to your body and also dehydration. Drink more organic green and white teas.

Go easy on the booze. Excessive alcohol consumption disrupts your blood sugar and your hormones, causes dehydration, is oestrogenic, toxic to the liver, stimulates appetite, and adds inches to your waist-line.

4. Do not ‘diet’.  Anything claiming to be ‘low fat’, ‘low sugar’, or encourages you to eat or drink something that does not resemble anything nature provides as food should be avoided. Diets are a major stressor to your body that destroy your metabolism and create hormonal disruption, muscle loss, fat storage, and added weight gain once you’re off the diet. Your body requires specific nutrients for the cleansing process to occur and these can all by provided by nature.

5. Eliminate vegetable oils, processed soy, refined sugars and pops/sodas/fizzy drinks (liquid sugar with chemicals), pasteurised dairy products, high-fructose corn syrup, wheat and gluten, table salt, and hydrogenated trans fats. These items cause stress to your body, creating disease and nutritional deficiencies, increasing toxic load, excess inflammation, and stimulate fat storing hormones with added body weight and risk of disease. So check your food labels for these products.

6. Avoid toxic artificial sweeteners such as NutraSweet, Equal, Splenda, and aspartame. Instead, use Stevia or Agave Nectar, neither will elevate your blood sugar which encourages the production of more fat cells. Try adding raw honey to drinks.

Remember that sugar is considered a poison by your body!

7. Opt for organic foods where possible. Organic vegetables have been sprayed with far fewer insecticides and pesticides. Non-organic animal products may contain excess antibiotics and hormones that may disrupt your own hormonal system. For this reason I always recommend organic if choosing foods from any animal source, including butter, milk, eggs, cheese. Beef should be grass fed only (check with your butcher) and avoid farmed salmon and other contaminated fish.

8. Include plenty of vegetables, a variety of leafy greens, and fruit in a ratio of 3 parts vegetables to 1 part fruit. Fresh vegetable juicing is phenomenal for boosting the detoxification process. The chlorophyll from the leafy greens enhance detoxification. You can by this is a liquid form to add to your drinks, mine tastes of spearmint and is delicious!

Jason Vale the Juicemaster has plenty of advice and recipes for juices and smoothies on his website, and Victoria Boutenko is my green smoothie goddess.

9. Minimise exposure to Electromagnetic fields (EMFs). Simple things you can do — remove all electrical devices from your sleeping area; avoid using electric blankets and electric heating pads; avoid using your laptop on your lap; avoid carrying your mobile phone in your pocket or on your hip; stop using the microwave oven (in fact throw it away or give it someone you don’t like!)

10. Practice at least 2-5 minutes of deep, full diaphragmatic belly breathing daily. Deep breathing is the source of all energy in your body. It transforms your energy and releases endorphins that make us feel happy. Without sufficient oxygen, cells begin to die and energy cannot be sufficiently produced.

Deep breathing benefits include – aiding toxin elimination, less stress, increased energy, composed mind, improved mood, enhanced appearance and changes to your physiology on a cellular level.

11. Don’t eat within 4 hours of going to bed. The night is the time for your body to rest and detox, not digest your food. Eating too close to bedtime can disrupt sleep, create digestive distress, reduce your production of growth hormone, and minimise the detoxification process.

12. Aim for quality sleep. Keep a regular sleep schedule, going to bed and waking around the same time. Your body repairs physically and psychologically at night during sleep. This is a time for your body to balance hormones, repair tissues and regenerate. A time of rest and repair. If it is not allowed this time, you won’t awake feeling refreshed in the mornings, creating more daytime stress.

13. Ditch the toxic products. Switch to more natural cleaning products, there are plenty on the market to choose from. Use organic, non-toxic skin care products void of chemicals.

14. Detox your mind. Your thoughts are the most powerful way to maintain health and well-being and to heal your body. Minimise time spent with energy vampires and negative people. Generate positive emotions and thoughts — congratulate yourself on what you have achieved, don’t dwell on what you haven’t done.

15. Surround yourself with like-minded people. Form win-win relationships. Determine who is trustworthy and displays character traits of integrity, honesty and authenticity. Dissolve those relationships that no longer serve you in a positive light. Enjoy relationships that nourish your soul and make you feel good.

16. Keep a food journal for at least one week. Research shows that people who journal what they eat tend to lose twice as many pounds and make healthier food choices. This is especially helpful during your detox. I have an exercise you can download here that may help you too (add plate exercise link).

17. Your skin is a major organ of detoxification. Saunas, especially infrared saunas, accelerate the release of toxins. Dry skin brushing before you shower stimulates your lymphatic, immune and nervous systems, improves circulation and allows for greater removal of toxins. Helps break down fat cells and decrease cellulite too!

18. Exercise is a natural form of detoxification. Brisk walking, high intensity intervals or any workout that cleanses the body of toxins.

Practice yoga. Rebounding on a mini trampoline is extremely beneficial for every cell and organ in your body. Doing so flushes the lymphatic system, plus bouncing boosts your immune system.

19. Reward yourself. Allow yourself time to rest without feeling guilty. Get your daily dose of sunshine (Vitamin D). Indulge in a warm bath with Epsom salts and a relaxing essential oil such as lavender. Schedule a massage or sauna — both increase the effectiveness of detoxification by releasing toxins from your body.

20. Last and by no means least. Nurture yourself. Love yourself. Give your body, mind and soul the love and support it needs. You are worth it!!

You will see a lot of information at this time of year about the benefits of detoxing, of which there are many! A wonderful byproduct of helping your body naturally cleanse is that you will lose any excess fat and pounds that you may be holding onto. Often those pounds and flesh that don’t seem to shift however much exercise you do.

In this blog I’d like to draw your attention for the need to ensure that any detox regime you consider should be done alongside exercise. Conversely, any exercise programme you are doing for weight loss should be applied alongside  good nutrition practice too.

The Body’s Struggle with Toxins

The body has the most amazing natural ability and systems in place to remove toxins efficiently, however with our lifestyle changes during the last century in particular we have added greatly to the toxins we ask our body to deal with, and this natural cleansing system often struggles to keep up.

We’re exposed to toxins from food additives and preservatives, the environment, water, smog, exhaust and pollution, heavy metals, stress, non-organic foods, pesticides, drugs, chemicals, GM foods, heavy metals and so much more. Think about the first 30 minutes of your day and consider the chemicals you ask your body to deal with ……. Chlorinated water, shampoo, conditioner, body gel, toothpaste, body creams, face creams, deodorants, perfume, all full of chemicals our body doesn’t recognise, and the list can go on and on.

It is claimed that over 75000 synthetic chemicals have been introduced since 1940, over 200 being found in a newborn umbilical cord! A frightening amount for our body’s natural detoxification system to have to cope with, a system that certainly hasn’t evolved quickly enough to cope with this onslaught.

All toxins brought into your body have to be processed by your liver. The liver converts harmful chemicals into water-soluble molecules that are released when you eliminate (this is why it’s so important to have daily bowel movements). Toxic overload and a congested liver make it difficult to lose body fat and also increases your risk of disease.

Toxins love fat cells and are very happy to be stored in them. If you use exercise alone to burn fat to achieve fat/weight loss and good health, without addressing diet and aiding the body’s natural ability to cleanse, then the toxins released from the fat cells will remain in the body with the potential to cause damage to internal organs and tissues. Also encouraging the production of more fat cells for them to be stored in. So the results you may be looking for cannot be achieved … a ‘plateau’.

It makes sense to help your body as much as possible with this cleansing process as it not only aids fat and weight loss, it reduces inflammation, bloating and puffiness, provides healthier looking skin, healthier and more frequent bowel movements, reduces aches and pains, helps improve sleep, increase energy, plus much more!

Which Detox Programme?

I’m currently doing the Jason Vale Juicemaster 14 day Spring Clean (details here) as this provides me with a structure I find achievable, and a regime of juices, smoothies, soups and salads I know I will love. There are many more to choose from so look at a few and find one that is right for you, getting help and advice if you need it.

The aim of any detox programme is to achieve the following:

Reduce the amount of toxins and pollution into the body to lessen the burden for the detoxification organs

Promote healthy eating, nutrition and lifestyle to help the body effectively clear the toxins

The benefits of a detox programme are multiple, and I could write a HUGE list here. Basically, a body that has an efficient natural detoxification system in place can expect to have the energy and vitality to perform daily functions, the motivation to create change in life, the clarity to make decisions, adequate sleep, a healthy immune system, the elimination of lifestyle addictions (sugar, alcohol, drugs, tobacco, caffeine etc) and the perfect weight for you.

All good!

Choose one that is achievable and fits into your lifestyle. Whichever ‘detox’ regime you decide to follow, click here for my top tips for you to make your detox as successful as possible.

(Do not embark upon any dramatic change of diet or exercise regime if you are taking medication or under the care of a health care professional without advising them first of your intentions).

So if you need to lose weight in 2012, then now is the time. Here are some of my top tips for losing weight effectively, efficiently, healthily… and keep it off!

1.    Be realistic … set attainable goals for yourself! Click here for some tips
2.    Drink an adequate amount of water. Every time you feel hungry, drink water first, before you eat. For more information, click here
3.    Include protein, complex carbohydrates, some fat and fibre at every meal or snack.
4.    Balance your food intake. The ratio of 20% protein (eg lean meats, eggs, pulses and beans), 70% COMPLEX carbohydrates (eg brown rice, all vegetables and fruits), and 10% GOOD fats (eg oily fish, olive oil, avocados, nuts, seeds and their oils ) as a basic rule of thumb. (Good Fats vs Bad Fats information here).
5.    Avoid all saturated fats (mostly from meat and dairy products), refined sugars and processed foods. If it’s beige or white in colour … avoid it!
6.    Do not cut out any food group from your diet.
7.    Do not follow ‘high’ or ‘low’ anything diets.
8.    Exercise! Without some exercise you are unlikely to succeed. So set yourself an achievable and maintainable exercise programme.
9.    Consider underlying health issues. It is worth remembering that there are influences on weight such as under-active thyroid, bacterial imbalances and hormonal issues, so if you find that you cannot lose weight then consult a nutritional therapist who will help you achieve your goals.
10.    Address any emotional issues you may have around food with an appropriate professional.
11.    Don’t stress! If stressed you will hold onto both water and fat unnecessarily. Practice some stress relief therapy or exercise.
12.    Remember that alcohol is not going to do you many favours, especially as more than one glass can break even the strongest resolve.

Which diet to choose?

But which plan do you adopt given that there are so many to choose from? What changes should you make to your lifestyle and how do you attain a positive approach to good health?

Many diets work on the theory that if input of food exceeds output of energy then you will gain weight. Others alter the balance of the nutrients you eat to ensure the body burns off excess fat.  However the problem with such programmes is that they are hard to sustain. Their success is closely linked to the amount of exercise you undertake, your genetic makeup and dieting history and, most importantly, they can actually be detrimental to your overall aim … to achieve good health.

A diet that is nutrient rich, hydrating, contains whole foods recognised in nature, all in the right balance of (good) fats, carbohydrates and proteins will ensure that you will achieve the body weight that is right for YOU.

Remember you are unique. If you would like more knowledge around making healthy choices that will impact in your life, please do contact me on clare@newlifenutrition.co.uk

For more information on the role of fats and weight loss, click here

For more information on efficient hydration of the body and weight loss, click here

For more information on maintaining a positive approach to weight loss, click here

Our brain cannot distinguish between the sensations of thirst and hunger; both are derived from the same place so are often confused. We instinctively assume that regardless of the driver, both of these sensations indicate ‘the need to eat’. In other words we eat food even when the body needs water.
By staying hydrated we can distinguish between these two messages and often eat a lot less – i.e. the right amount.

Top Hydration Tips:

1.    Carry a bottle. Number one tip – because it makes sure you always have your water on you to sip. I personally like to have a bottle with me at all times and it’s amazing how much water you can drink without consciously making the effort.
2.    Set a reminder. This isn’t something you will have to do forever, but I recommend you set an hour reminder on your phone or watch to beep and remind you to have a big gulp or a glass of water every hour. It is amazing how often you suddenly realise it is lunchtime and you’ve not really had anything to drink yet!
3.    Find a substitute. For every other drink you go to have, be it a tea, coffee or juice – substitute with water, a juice or green smoothie. You will be surprised at a) how good it makes you feel and b) how much of a pat on the back you can give yourself afterwards. This simple tip can lead to some really good, positive reinforcement that yes, you can say no and it makes you even more healthy!
4.    Always have water at your desk. Simply having a bottle at your desk at all times means that when you do remember you can tuck straight into it, rather than thinking “oh yes, water, now let me just finish this email first”
5.    Hydrate efficiently. Drinking at particular times of the day can be so much more effective than downing a huge amount at once. Follow these guidelines:

On rising, drink a large glass of water with a squeeze of fresh lemon juice to kick start the day.
At meal times, where possible, make sure to drink your water at least 30 minutes before eating as this will allow time for the water to be utilised more effectively, hydrating you in preparation for adequate digestion.
Drink frequently throughout the day, you generally need 1.5 to 2L for adequate hydration. More if exercising.

6.    Avoid as much as possible, as the following are hugely dehydrating, as well as being detrimental to health.

coffee (high caffeine)
black tea (especially with milk and sugar!)
green tea (high caffeine)
fruit juice (very high concentration of sugar)
soft drinks (think sugar!)
carbonated (fizzy) water (these leach calcium from your bones)
alcohol (you know why!)

That is not to say you can never have any of the above, just in moderation. However I would seriously cut out the soft drinks NOW. ‘Soft drinks’ includes colas, sports drinks, flavoured milks, flavoured waters, energy drinks and iced tea drinks.

Maintain a Positive Mental Attitude

You wont achieve anything unless you really want it! 100%! And the words you use to talk to yourself have a direct bearing on the probability of you achieving any goal you set yourself in life. Remember that if you want to lose weight – keep your goals reasonable, as disappointment and frustration are the death of a good diet.

Here are a few tips to keeping positive:

1.    Trying to be perfect from the start leads to failure in 90% of cases
2.    For the first month, focus on the 20% of actions that make 80% of the difference (write these down)
3.    Take it slowly, baby-steps, day-by-day and celebrate each success – not with food!
4.    Give yourself a cheat day, or relax every now and then – treat yourself!
5.    If you have a bad day, don’t beat yourself up! Take time to think what happened and start again, right NOW!

The International Journal of Obesity published a study in which those on a moderate fat diet actually lost weight and kept it off, as opposed to those on lower fat diets who did lose weight but then regained it. I do not recommend ‘low fat’ diets at all, as fats play a very important role in the body and are essential for the health and maintenance of all body systems. It’s actually not the amount of fat you eat that contributes to weight gain, it’s which fats you eat!

All fat makes you fat. Truth or myth? Myth! Eating the healthy fats will NOT make you fat. The reverse is actually true.

I’ve mentioned healthy fats already in recent articles on weight loss, but why are they good for you?  It is such a great shame that it was decided that all oils and fats should be labeled together as ‘bad fat’ because their effect on the body, and the way the body uses them could not be more different.

The body basically holds on to and stores excess (bad) fats.  When you consume sugars, simple carbs and starches, (mostly found on supermarket shelves packaged with other ingredients you won’t recognise as being grown in nature) – the body uses what it can quickly for immediate energy, but the majority of this energy is converted into ’bad’ fat and is stored in the body. Stored fat that is so difficult to shift; in women around the waist, in men around the internal organs, distending the abdomen.

This can lead to overeating and sugar addiction as in the absence of any good fats the body seeks more and more of the ‘quick fix’ refined sugars and carbs, giving energy highs and energy crashes.

Good fats, ie omega-3 especially and omega-6 (also coconut oil) are easily used by the body as slow-burn energy and none contribute to the increase of your waistline.

Good fats actually suppress appetite and therefore help to stabilise body weight. These good fats increase body fat burning, decrease body fat production, and increase body heat production (i.e. fat burnoff without exercise). In addition, these good fats helps feed the brain and lead to improved memory, concentration, motivation and creativity.

So where can you find these good fats in food? Great sources are oily fish (salmon, mackerel, trout, sardines, pilchards etc), all nuts and seeds (and their oils and butter), avocados, olive oil. There are others … but these would be a great addition to your diet to both improve your health and contribute to any weight loss programme.

For more weight loss hints and tips, click here

Include these 4 simple detox tips to your daily routine and you’ll be sure to feel great in no time!

Wishing you a healthy and happy 2012!

1. Drink More Water
Too often we misinterpret the body’s thirst signal for a hunger signal, causing us to eat when really our body is asking or water. So pause before you reach for the snack, and drink some water.

For effective cleansing, follow this easy hydrating regime:

On rising, drink a large glass of water with a squeeze of fresh lemon juice to kick start the day. At meal times, where possible, make sure to drink your water at least 30 minutes before eating as this will allow time for the water to be utilised more effectively, hydrating you in preparation for adequate digestion.

Drink frequently throughout the day, you generally need 1.5 to 2L for adequate hydration.

2. Add A Green Juice To Your Day
Green juices are an amazing way to add energy and detoxifying properties to your body.

I love the Elizabeth Boutenko books ‘Green for Life’ and  ‘Green Smoothie Revolution’. They give some fantastic juice recipes, and a host of other fascinating information regarding attaining and maintaining good health. Or follow Jason Vale the ‘Juice Master’.

You can basically add anything  you wish into a green juice/smoothie, (as long as it’s mostly green of course!) so go ahead and experiment.

A couple of my (easy) favourites are:
(Juice or blend)

- Romaine Lettuce, honeydew melon, water (as needed)
- Bag organic babyleaf spinach,  mango
- Kale, banana, apple, ginger, water (as needed)

Include parsley and coriander into your diet/juices/smoothies as much as possible as they help cleanse the body of toxic metals. You can also stir green powders eg barleygrass and wheatgrass into the smoothie to make them even more nutrient dense.

3. Breathe Correctly!
Yes, I know it sounds crazy but very few of us do actually breathe correctly!

According to the ‘Tao of Breathing’ up to 70% of our body’s waste products are eliminated via our lungs and the rest through the urine, skin and faeces. When the efficiency of our lungs is reduced due to poor breathing, less oxygen is available to our cells. This slows down the flow of blood that carries wastes from the kidneys and lungs and our lymphatic system, which fights off viral and bacterial invaders, is weakened along with a slower digestive process.

Deep breathing, where you fill your stomach and expand your diaphragm downwards, is one of the most powerful exercises you can do to activate your lymph system, thereby helping to detoxify your body. (Think of your lymph system as your own personal waste disposal system).

How to Breathe: Practise 10 deep slow breathes counting 4 seconds in, 8 seconds hold and 8 seconds out. You can do this exercise watching the TV, walking the dog, during meditation or whilst practising yoga.

PS Adding a daily dry skin brush prior to a shower can also really help your lymphatic system. Remember to always brush from your oes, up your body towards the heart

4.    Rest and Relaxation
Exercise, fresh air, sunshine (if only in the UK during winter!), massages, reflexology, steam baths, saunas, yoga, meditation, adequate sleep ….. explore nature, allow your mind to be still.

It’s vitally important to remember that a cleanse works on an emotional and mental level as well as a physical one. Our lifestyle also contributes to our body’s ability to cleanse efficiently, so include one or more of the above, or anything else that makes you feel good, into your life.

When we feel unwell it can affect us both physically and emotionally, so here are a few ‘boosters’ I can recommend over the winter months.

1. Boost your Immune System with Olive Leaf Extract

There are many ways to help keep your immune system running effectively and counter those winter coughs and colds – probiotics, vitamin C, the mineral zinc and the herb echinacea being a few of the better known ways.

However, I’d like to introduce you here to the less well known but very powerful Olive Leaf Extract that I personally have found to be extremely effective this last week (which is why I am sharing with you!)
The benefits of olive leaf extract have been well known in Mediterranean and Middle Eastern countries for centuries. This natural medicinal herb is extracted from the actual fresh, whole leaf of the olive tree, and contains oleuropein which has extra-ordinary antiviral, antibacterial and anti fungal properties. It is not only a powerful antioxidant, it has also proven benefits for some chronic ‘dis-ease’ too. There is plenty more info on Google if you wish to investigate more.

It is suitable for adults and children, in reduced dose, and has no known adverse side effects. Perfect! Take it over the winter alongside your existing immune enhancing supplements for an even more powerful effect.

I prefer the liquid for quick action and get mine from www.saferemedies.net

2. Feeling SAD? Introducing Vitamin D for the Winter Blues.

Vitamin D has many health benefits, and there is a lot of press at the moment indicating we may be deficient in this vital vitamin contributing to a number of health issues, including childhood rickets (another story). It is also thought to help alleviate the ‘Winter Blues’, or ‘Seasonal Affected Disorder’ (SAD).

Following the Autumn Equinox, September 20th (a time of equal day and night with the darker nights stretching ahead), the power of the sun to hit our skin and create vitamin D is diminished. Of course it is also a time when we wrap up warm with little skin exposure! Our body is capable of storing vitamin D for only 3 months …. so January can leave us with a lower stores than needs be to keep our spirits lifted. Food sources are few, oily fish, eg salmon, tuna, mackerel, also fish liver oils and to a lesser degree, eggs, and a trip to sunnier climes may not be possible.

This is therefore a great time to consider adding Vitamin D into your daily supplement routine. Again, I dislike taking pills, so can recommend a mouth spray available from most health food shops. It’s not expensive and lasts a long time. A quick squirt at the back of the mouth every morning for both adults and children will have numerous benefits.

3. Get adequate exercise!

Exercise releases ‘happy hormones’ and makes you feel good! Whether you take a daily walk, (getting a little more vitamin D), or prefer to be motivated in a gym, try and do something every day, and increase your heart rate for 20 minutes 3/week. If you prefer the latter, the lovely people at PrimeMover Sheffield have fantastic results with both weight loss and fitness programmes. They are always happy to allow newlifenutrition clients and newsletter readers a TWO WEEK FREE TRIAL!
Personal Training in small groups at times and venues to suit. Check it out, these guys really know what they are doing!