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!

By the end of 2011 we will have some amazing programmes and information available. Keep looking!

Interest over the last few days has been around research concerning the benefits of taking an ‘off the shelf’ multivitamin/mineral supplement to enhance conception prospects.

“The research found that 60 per cent of women taking the multi-nutrients fell pregnant, and did not miscarry in the first three months when it is most common.

This compared to 25 per cent of women in the group taking just folic acid who were still pregnant after three months.”

(Ref: http://www.dailymail.co.uk/health/article-2068908/Could-simple-pill-costing-30p-day-answer-getting-pregnant.html#ixzz1fQA2D9PB)

Absolutely great news that research, however small, is actually being carried out into the benefits of good nutrition for pre-conception care.

Dr Allan Pacey, specialising in fertility, from Sheffield University states: “on the face of it, this study is interesting but we should acknowledge that this is a relatively small number of patients and the study would need to be repeated in a larger trial before we could be certain of the results”.

A small trial here maybe. However Foresight, the UK charity into preconception care, has shown very successful results over the last 30 years, with good nutrition being the foundation stone to success. (www.foresight-preconception.org.uk)

The 2002-2009 audited Foresight Programme results show that:

Group 1

1,568 Couples completed the full Foresight programme.

1,122 Babies were born. 81.9% success rate. There were 52 pairs of twins and 3 sets of triplets. There were 4 miscarriages. At present there are 220 ongoing pregnancies of which 7 are twin pregnancies.

Group 2

518 Couples did a part of the programme, but did not complete it.

They had 358 babies. 63.7% success rate. Of these there were 39 miscarriage, 37 pairs of twins and there are 9 ongoing pregnancies.

Over 2000 couples in 7 years and absolutely staggering statistics!

Changes to diet can make such a profound difference to the ability to conceive, and introducing vitamins and minerals as supplements in the 4 months prior to conception certainly contributes considerably as our soils today are so depleted of vital minerals, and our foods denatured. The Foresight vitamin/mineral recommendations are not ‘off the shelf’. A simple hair mineral analysis test will show individual requirements and recommendations are made accordingly, unique to the individual(s).

Their programme has other considerations. Lifestyle choices including social poisons (eg coffee, alcohol, smoking) and electromagnetic stress (eg wifi, laptops, mobile phones, tv’s) also contribute to their success.

For more information on their full programme contact www.foresight-preconception.org.uk, or myself clare@newlifenutrition.co.uk.

Taken from the Oxford Journals/Human Reproduction abstract review:

“In humans, as in most mammals, spermatogenesis is temperature dependent. This temperature dependence has been clearly demonstrated by several experimental studies showing that artificial increases in scrotum or testicle temperature in fertile men reduce both sperm output and quality. Our knowledge of the effects of occupational heat exposure on male fertility comes mostly from a small number of epidemiological studies. We conducted an extensive review of these published reports, focusing on methodology and design (retrospective or prospective; reference group; number of subjects) and principal results (using several indicators such as the time taken to obtain a pregnancy or sperm characteristics). We concluded that occupational heat exposure is a significant risk factor for male infertility, affecting sperm morphology and resulting in delayed conception”.

So if you are male and concerned about the quality and quantity of your sperm, considering the following may be useful. Do you?

carry a mobile phone in your pocket
sit a laptop on your knee
sit down for most of the day
drive long distances
use a heated car seat
enjoy sitting in a hot bath for a long time

If one or more of the above apply, then let common sense prevail and reduce the lifestyle opportunities that may affect your sperm.

Post also on www.naturalfertilitysheffield.co.uk

1/4 cup organic almonds

3/4 cup water

2 tablespoons avocado

4 tablespoons apple cider vinegar

1 teaspoon Celtic or Himalayan Crystal Salt

1/4 cup olive oil

2 tablespoons Agave Nectar

8 cups broccoli, broken into tiny florets

1/2 cup chopped onion

1 cup pine nuts or sunflower seeds

1 cup raisins

Here’s How:

1. In a blender, process the almonds with the water then seive through a nut mylk bag (or strain through fine seive).
2. Blend in the avocado, vinegar, salt, olive oil and Agave Nectar
3. In a large bowl mix together the broccoli, oinion, nuts and raisins
4. Add the dressing to the broccoli mixture.
5. Let sit in the fridge for one hour or more to soften and moisten (can be left overnight)

How easy it is to forget that we are part of Nature and are influenced by her natural cycles. I often consider during a nutritional consultation the power of the moon and how we are affected by her cycles, and I also bear this in mind when I am doing Live Blood Analysis. However, the equinoxes and solstices, each happening only twice a year, often pass by without due recognition. Working on the Nutritional Healing Course I will be giving soon reminded me of their importance…and the Autumn Equinox is now nearly upon us (September 23rd 2011).

What is an Equinox?

The equinox marks a significant turning point in the energies of both the planet and our bodies. (The word equinox comes from the Latin word ‘equal night’; during the equinox the day and night are of equal length worldwide). One occurs in March, the Spring Equinox, another in September, the Autumn Equinox.
Autumn is the season of harvest, of celebration. A time to gather everything together, get out the warm clothes, store up on fuel and local harvested food, and plan for the stillness of winter. A time of ‘rest and repair’ for nature when her energy contracts and moves inwards and downwards; slows down. Gone are the days of high energy and long, light days of summer … it’s time to prepare for hibernation.

Why does the Autumn Equinox Affect our Health?

Around this time there are subtle differences in our health that we may not notice, choose to ignore, or even suppress. You may be aware of ‘mucous’ issues in yourself; friends and colleagues…did you all ‘catch’ that cough or cold? Probably not, for two reasons:

1. There is a natural cellular cleanse around the Autumn Equinox to help prepare your body for the cooler months ahead, and if your routes of elimination (colon, kidneys, lungs, skin) are not functioning efficiently, this ‘detox’ can manifest in excess mucous and other symptoms of ‘dis-ease’!
2. Body fluids are thicker between September and March and you literally cannot shake off your ailments as effectively and efficiently.

So that cough and cold could be inevitable!

How will You be Affected?

Physically you can expect to see an increase in mucous issues, allergies, coughs, bronchitis, sinus and ear infections, asthma, skin problems, headaches, fatigue, wind, constipation and diarrhea…if you don’t experience any of these yourself, observe those around you, you may be surprised!

However, it’s not just on a physical level that you can be affected by the seasons. In Traditional Chinese Medicine, an ancient philosophy practiced by many acupuncturists, every major organ of the body has many associated attributes including taste, smell, colour, time of year and emotion. These organs are grouped into 5 named elements – Fire, Water, Earth, Wood and Metal. If anything is out of balance in autumn (the time of the Metal Element), then the lungs and the colon are the organs indicated. The emotion associated with lungs is ‘grief’. The colon is of ‘letting go’. Pent up grief stored in the lungs will therefore seek to release in autumn, and built up negative thoughts and feelings signal the elimination system to begin the process of letting go. For example, this time of year can be an emotional time for parents who may be seeing their children off to school for the first time, or leaving home for university; a time to ‘let go’.

When emotional issues do build up and are not acknowledged, released or processed appropriately, then you may experience a physical reaction … it is just your body’s natural way of communicating with you. This shows perfectly how the emotional and physical are instrinsically linked. But are you listening?

Other Considerations

In addition to this natural seasonal force, presenting health issues can be made worse by certain dietary and life-style factors.
Diet: Refined, processed, protein-rich foods such as pasteurised dairy products, fatty meats, white flour, sugar, salt and hydrogenated (bad) oils can be difficult to digest, and often stick to the lining of the colon, creating an acidic anaerobic environment that is perfect for harmful bacteria, viruses and parasites to thrive. Undigested food particles and harmful microbes irritate the tissues, causing inflammation and a buildup of mucous in the digestive tract. If not eliminated through the bowel, this toxin-laden mucous will eventually make its way out through the sinuses and lungs. On the typical British diet described above, it can take up to 72 hours to process a meal leaving ample time for ‘dis-ease’ to set in.
Lifestyle: Your body is designed to be awake in natural daylight and your cells respond to sunlight; during the hours of darkness you should be resting or sleeping. Yet you may work until late and eat at 10pm! Is that not too challenging for your lovely cells? Asking them to be active and digest when they wish to ‘rest and repair’? We continue to break natural laws by carrying on our daily tasks … running around, driving hither and thither, eating foods from around the world which don’t meet our own (seasonal) energy needs, turning up the heating to keep warm, acting like nothing ever changes over the 365 days of the year.
So much internal stress! So many unhappy cells!images-2

Top Tips for ‘Happy Cells’ Autumn 2011

• Try eating local foods that match seasonal energy – root vegetables, grains, home-made soups and stews (www.eattheseasons.co.uk to check out what is in season)
• If you enjoy raw foods, then drink lots of juices made from carrots, beetroot and other seasonal favourites.
• Check out how your cells are looking with Live Blood Analysis
• Maintain a healthy environment for your cells, more information here
• Try to avoid eating a heavy meal after dark as much as possible.
• Try to give your body an opportunity to ‘feel’ and adjust to the seasonal temperature. Wrap up well if necessary. At the first shiver don’t head for the central heating switch!
• Use herb and fruit teas to ‘warm up’ as required.
• Drink adequate amounts of body temperature water throughout the day.
• Take steps to further reduce internal stress factors such as alcohol, sugar and caffeine. These can hang around in the body, only to show unpleasantly at the Spring Equinox, when another (stronger) detox takes place.
• If you feel drawn to eat more carbohydrates – eat more vegetables, swollen grains, including short grain organic brown rice instead.
• Make your own ‘snacks’ from pumpkin and sunflower seeds, nuts, dates, raisins or sultanas.
• Consider a gentle fast and cleanse to keep your body fluids moving efficiently.
• If necessary, boost your immune system with vitamin C, Echinacea, olive leaf extract, or citricidal.
• Eat plenty of fibre to ensure your bowels are working efficiently.
• Consider naturopathic techniques to support your routes of elimination, e.g. dry skin brushing, enemas, Epsom salt baths.
• Get out in the light for at least 20 minutes/day.

Finally … just be aware. Listen to what your body is telling you, and give it the nurturing and support it is asking for and deserves.

Happy Equinox!
xxx