New year tips to kick start your health

Even if you don’t have real resolutions most of us see the New Year as a new start in life, when we’re going to get fit, go to the gym, lose weight, eat and drink less, exercise more, work harder…..Try these tips for a good start to the year:

 1. Drink water for more energy Cut down on tea, coffee, and colas as they contain caffeine which is a stimulant that gives a quick fix followed by a slump, and opt for water instead – eight glasses a day is recommended to flush out the toxins – and try peppermint, fruity or dandelion herbal teas instead of your normal hot drink.

2. Get plenty of zzz After partying over Christmas and New Year when the days are short and dull it’s a tiring time, but the body needs sleep to heal itself and be fit enough to fight off all the circulating winter bugs, so try to aim for seven or eight hours a night.

3. Binge on fruit and veggies

They are the healthiest thing you can eat because they are full of vitamins, minerals and antioxidants which fight free radicals that cause cell damage, cancer and heart disease – avoid pesticides by choosing organic and try home-made soups and fresh juices.

4. Shedding those extra pounds

Don’t give up eating because you’ve overdone it but eat healthily – three meals a day and regular snacks of nuts, seeds and fruit with plenty of fruit, vegetables, rice, pasta, and pulses like lentils and cut out or reduce bread, sugary and processed foods.

5. Up your vitamin intake

Pollution, smoking, stress and alcohol all wipe out nutrients in the body, so take a good multivitamin/mineral supplement to make sure you’re not deficient in any of them. Taking Vitamin C as well helps to prevent colds and flu, reduce stress levels, ensure healthy skin and turns food into much-needed energy in the body.

6. Exercise boosts your energy

Even though you might be feeling sluggish the more exercise you do the more energetic you feel, so check out the gym or try Yoga and Pilates classes for good stretching exercise, or simply add a 20 minute walk to your daily routine to keep trim and healthy.

7. Remember to relax

Stress is the scourge of 21st Century living and too much leads to illness, so try to give yourself half an hour a day to relax – even if you’ve got kids or a hectic job – take a long aromatic bath, listen to music, read a book or learn to meditate.

8. Hide the chocolate

If you’ve eaten too much over the festive season try to keep it out of reach from Monday to Friday at least and have some on the weekends if you can’t give up altogether. Too much sugar causes blood sugar levels to fluctuate giving highs and lows so try to reduce intake of sweets to a minimum and see if you feel better.

9. Make this the year to give up smoking and start now!

There are so many ways to quit smoking from patches to pills that the doctor can give you or for something different you can try acupuncture, hypnotherapy or have a go at the charity Quit’s email support: www.quit.org.uk

10. Have a herbal boost

Herbal remedies can give you much needed support at this time of year – Echinacea enables the immune system to fight infection and stave off colds, Milk Thistle protects the liver if you’ve over-indulged this year, and Siberian Ginseng is energising and helps you to focus. (Check with a doctor if you are taking other medication or are pregnant).

To purchase A. Vogel Echinaforce Echinacea, Milk Thistle, and Eleutherococcus Siberian Ginseng, 50ml each, £9.15 go to www.superfooduk.com and put in the code HSoul1 for a 5% discount.

Eat smart, not less App

NutracheckResearch* shows that keeping track of calories in a food diary can double weight loss because it makes you more aware of portion sizes and food choices. The Nutracheck App  keeps track of the calories for you.

Many people think that losing weight means eating less food. Not so if you choose wisely – it’s the type of food that’s the problem. By changing the proportions of what you put on your plate, you can still enjoy a good volume of food that will fill you up but without the high calorie count.

It’s all about energy density. Quite simply, ‘energy density’ refers to the amount of energy (or calories) per gram of food.

Lower energy density foods provide fewer calories per gram of food so you can eat more of them – it’s a good way to help control how much you eat, without going hungry. These foods often have a high water content, such as stews or soups; foods like pasta and rice that absorb water during cooking, and foods that are naturally high in water, such as fruit and vegetables.

Nutracheck is a super fast calorie counter and food diary service, delivered via an App and website, that makes tracking calories easy. Just set aside 10 minutes a day to record what you eat from over 180,000 foods and drinks in the database; photos of food are on the site to make it really easy to spot the exact product you ate. The App lets you scan a barcode and add a food in just 2 clicks.

There are no banned foods, so you’re free to choose the foods you want to eat while you lose weight at a steady and healthy rate of around 2lbs a week. It’s a fact that when we pay close attention to what we eat, we tend to eat less.

In contrast, high energy density foods tend to include foods that are high in fat and have a low water content, such as chocolate, cakes, biscuits, crisps, peanuts, butter and cheese. A very small amount has a high calorie count, which doesn’t fill you up – so it’s really easy to overindulge.

Download the App: search for ‘Nutracheck’ in the App Store or Google Play, by registering at Nutracheck. 

Not much help for emotional over-eating

Misunderstanding, lack of help and stigma affect people with emotional over-eating issues  a survey by Beat – the UK’s leading eating disorder charity – has found.

Over 1,000 people across the UK responded to the survey and the findings were significant.

  • 88 per cent said their problems with food were related to emotional problems.
  • 73 per cent who visited their GP said their emotional health wasn’t investigated.
  • 92 per cent said they’d like to lose weight.
  • 76 per cent  felt their self esteem was low.
  • 85 per cent had a negative body image of themselves

Two thirds of the population in England alone are overweight or obese and in the last 25 years there has been a 400 per cent increase in obesity. This has led to predictions that half of Britons will be obese by the year 2050. Also see Losing Weight.

 

What is emotional eating?

Emotional eating is a new term coined to emphasise that eating too much doesn’t happen by accident. Behind most large people are a range of negative emotions – self-disgust, loathing, wretchedness, feelings of rejection, feeling unloved and ugly, and a sense of despair.

Dr Andrew Hill Professor of Medical Psychology at Leeds University said ‘Emotions, mainly negative emotions, play a major role in unwanted and uncontrolled eating.  Unhelpful relationships between food, eating, and mood can be long-standing and very difficult to change.  They are also very difficult to talk to others about.  For some people, recognising the interplay between food and feelings is an important first step.  Others require more specialist psychological support.

‘Lifting the stigma of mental health is one of the challenges for our time.  Understanding the role of food and eating in emotional health is part of this challenge, as is making opportunities for access to the varieties of helpful support available.”

Find out more at www.b-eat.co.uk

The root of the problem

Frequently the issues with food start in childhood and let’s face it most parents use some ploys to get their children to eat – who hasn’t been guilty of rewarding their kids with chocolate when they do something good? The kind of behaviour that can result in emotional issues around food are:

• Parents using food as a punishment
• Parents using food as a reward
• Disharmony at the dinner table between children and adults or parents
• Emotional difficulties in childhood concerning divorce or parents, death of someone close, bullying and much more
• Being told to eat up everything because of the starving people in Africa

‘Comments about feeding the starving people in Africa or India are completely irrelevant because the food we leave won’t get to them, but it can do immense harm,’ says Bar Hewlett, a Cognitive Behaviour Therapist with Lighter Life.

‘I liken food to other addictions like alcohol, but people don’t often recognise this. Some people say that they need a cigarette or a drink to make them better but with the exception of chocolate they don’t always say it about food.

‘With emotional eating the rational you has gone and you eat things that you may not even want instead of something healthy. It hasn’t got anything to do with hunger.

‘Parents often manipulate their children – “You’ll eat it if you love me. I’ve spent a lot of time preparing this food. What a good boy/girl – you’ve cleared your plate” And some mothers give a lot of food to their children to make up for the love they are unable to offer. Consequently the child learns if they want love from their parent they will have to put up with food so they transfer their feelings on to the food.

‘When someone is ill they often tell you what they want to eat – it’s usually what their mother gave them when they were sick as it brings them comfort. Similarly when people are unhappy they go back to the food they liked as a child – sweets, chocolate or whatever it may be.

Cognitive behaviour therapy

Cognitive behaviour therapy is offered as part of a diet plan with Lighter Life. Bar explains, ‘We get people to keep a thought diary and to recognise how they are feeling and relate it to their behaviour. This gives them a chance to make their thoughts more realistic and alter their behaviour too. Instead of eating the whole box of chocolates they can just have two today and two tomorrow.’

Hypnotherapy

There are various ways of changing behaviour patterns and if someone is put into a hypnotic state of deep relaxation they are able to accept and respond to suggestions. ‘It is as if they are on autopilot,’ explains hypnotherapist Jose Penrose.

Jose helps people with weight problems at her Surrey clinic. ‘My sessions last an hour and we spend 20 to 40 minutes discussing the issues around the person’s weight problem.’ Once she has gathered all the facts she puts them under hypnosis to help them to change their behaviour – be it bingeing or snacking all the time.

‘I usually ask them what has motivated them to lose weight, what their goal weight or dress size is, and how life would be different if they achieve their goal.

‘Many people’s weight is bound up with their self-esteem, particularly if they are yo-yo dieting and never achieving any lasting weight loss. Often they think, “People don’t fancy me so why bother?”

‘I saw a woman who had been abused by her father when she was a child. She felt this was at the root of the problem. A few weeks after she had had hypnosis she was at peace with herself and much happier and she had lost a stone in weight.’

*Survey from Lighter Life Magazine

BEAT charity,  www.b-eat.co.uk

Contact Carole Gaskell, at the Lifecoaching Company, 01628 488990, www.lifecoaching-company.co.uk

Lighter Life weight loss programme includes cognitive behaviour therapy and replacement meals, 08700 664747, www.lighterlife.co.uk

Jose Penrose is a hypnotherapist, counsellor and life coach in Surrey: 01483 769058, www.mindtochange.co.uk

General Hypnotherapy Register, Lymington, Hampshire, 01590 683770, www.general-hypnotherapy-register.com

Tricia Woolfrey, hypnotherapist, 01932 354746, www.pw-hypnotherapy.co.uk

The Lean Team provides interactive health coaching for people who want to lose weight: www.theleanteam.co.uk