How to Survive The Easter - Healthy Easter Treats As Easter is fast approaching, thoughts are turning towards Spring, blossoms, love or losing more weight for Summer.On the other hand and we are also looking at chocolate, chocolate eggs, sweets and cakes. Of course, Easter means much more than treats and chocolate bunnies, but we have nothing against a few treats and some fun to come alongside the traditional reason for celebrating Easter.However, did you know that the average Easter egg has 1000 calories in it, with some even reaching nearly 2000? Of course, if you do fall off the wagon and give in to the chocolate temptations then it isnt the end of the world but always try to get some good quality and at least 80% dark chocolate ones. As long as you get straight back to boot camp and don't let that bit of chocolate be the starting point of a return to bad habits.Everyone would like to get healthy options to avoid those extra calories throughout the Easter period. With New You Boot Camp if you are on a special diet and need some ideas for ways to substitute one or some of the ingredients in these popular recipes, check out our Easter menu and we think you'll find the help you need there.You can, of course, try those sugar-free options at the grocery store, but the ingredients are pretty suspect and the sugar alcohols that they use have undesirable effects.Let's start with a delicious and protein rich breakfast:Carry on with a light snack, this is really easy to make, all you need are just a couple of ingredients, including large Granny Smith apples, and why Granny Smith apples? The high fibre content of Granny Smith apples further helps your weight-loss goals by improving satiety. Soluble fibre, which comes from the soft inside part of the apple, attracts water in your intestinal tract. It forms a gel-like substance, which slows digestion and forces food to back up into your stomach. You may feel full for an extended period of time if you snack on a Granny Smith apple in the afternoon or enjoy one right before a meal.This is a really great starter for Easter Weekend, very easy to make but decorative for the dinner table on Easter Sunday. You can welcome all of your family with these delicious appetisers. You can use either gherkins or dates inside. Or do a mix of each.We have arrived to the main course which is traditionally fish or lamb, you can either choose a sweet option or a spicy one with different herbs. You can serve it with salad, steamed vegetables and roasted sweet potatoes. Here are our two favourite options for Easter dinners. You can also make some courgette mash or aubergine mash to garnish.http://newyoubootcamp.com/recipe/new-you-boot-camp-rehydrator-mocktail.phpThese mocktails also help with detoxing and with your well deserved sleep after an Easter Egg Hunt! Do not forget, moving is best after meals. If you just go for a little walk with your family or head to the park with your children, the whole family will sleep much more easily after a little exercise and fresh air!Some tips:Walk Walking at 3mph (20-min mile) burns approximately 300 calories an hour but hiking uphill at the same pace burns around 425 calories an hour .Head to the park Many classic activities, such as playing on playground equipment and skipping are not only fun but help get kids and adults moving and burning calories. Stay in the backyard When the Easter egg hunts are over, stay outside and organize a game of tag, dodge ball or other activities that can involve all friends and family members. What are your favourite outdoor activities that you enjoy alone and with your children?We hope you all have a wonderful healthy Easter!Love from all the New You Boot Camp Team Leave a comment
Healthy Holidays for Bootcampers!While you're in Spain on one of our bootcamps, why not make a holiday of it and take a week or so before or after your new fitness regime to see what else this beautiful country has to offer?We're based in gorgeous Andalucia, and there are plenty of healthy and inspiring things to do in the region you could go walking in the nearby national park to try and spot rare species, take a cooking class to learn how to make regional specialities the healthy way, or burn off even more calories with some water sports.Parque Nacional de Dona and the Parque Natural de Dona (Dona National Park and Dona Natural Park)These two parks lie alongside one another and enjoy UNESCO protection, together forming the habitat of four hundred nineteen bird species, and thirty-nine species of mammal. This includes endangered breeds like the Spanish imperial eagle and the Iberian lynx. Millions of birds migrate here, and you'll also see flocks of flamingos, herds of boar and many wild deer too. The parks are protected, but you are allowed to take a half day walking tour when accompanied by an official tour guide (English is spoken), and you can freely visit the visitor centres.Healthy cookery courseAndalucian food revolves around fresh local ingredients, and it includes such classic Spanish fare as paella and patatas bravas. However, delicious as these may be, they can be terrible for the waistline. Thankfully, help is at hand many cookery schools offer a healthy twist on these staples, such as low carb suggestions using fresh fish and salad instead or rice and potatoes.Hop over to TenerifeTenerife is known for its <>partying, but the island is not just about the clubs and drinking. On Tenerife you'll find the opportunity to ride horses, see the stars, and go birdwatching. The scenery is beautiful, the seafood is wonderful, and the sunsets stunning.Try kitesurfingThe town of Tarifa is located right where the Atlantic meets the Mediterranean. It's famous winds means it is now one of Europe's top windsurfing and kiteboarding destinations so how about joining in? The strip along the coast between Punta Paloma and Tarifa is the most popular, but kiteboarders love Tarifa's town beach too. As well as being a good spectator sport, it's a great work out for participants, and you can hire equipment and arrange for instruction at one of the town's water sports clubs.Relax!There are many spas and spots for a good massage in Andalucia, so you could spend a week pampering yourself and getting relaxed after all your hard work! If you'd like to try a traditional hammam, they're generally open from spring through autumn. Traditional spas use water treatment for health and can range from the luxurious to the Spartan, but whatever its age, spas are usually in a wonderful location, often mountainous but always near water.There are also walking tours of the beautiful architecture, all sorts of different sports on offer, and even a week spent swimming in the sea will keep up your health challenge 'in Spain you're spoilt for choice!Leave a comment
". . .all of us have in our veins the exact same percentage of salt in our blood that exists in the ocean, and, therefore, we have salt in our blood, in our sweat, in our tears. We are tied to the ocean. And, when we go back to the sea. . . we are going back to whence we came."-John F. KennedyWhy Himalayan salt?Table salt, stripped of minerals and bleached, is a freak of nature. Your body sees it that way, too. What is the situation with sea salt? Unfortunately, it is becoming more and more polluted as the oceans fill up with toxins. Real Salt, mined from ancient sea beds, is untainted by toxins and provides a rich source of 60+ trace minerals. Himalayan salt is also mined from ancient sea beds, so it is pure from modern environmental toxins. It provides a whopping 84 trace minerals, plus a unique ionic energy that is released when the salt is mixed with water.Himalayan salt benefits include supporting weight loss, detox, and balanced hormones. You can even use it in your home to improve air quality! Here's how to use Himalayan salt for (almost) all that ails you:Himalayan Salt SoleIt requires only Himalayan salt, water, and a jar, this health treatment is accessible and affordable for everyone.Sole is water fully saturated with unrefined salt. When Himalayan salt dissolves in water, it results in a concentrated, electrically charged matrix of the 84 trace minerals in the salt. The ionic salt and minerals nourish each cell in your body.http://empoweredsustenance.com/himalayan-salt-benefits/The benefits of Himalayan Salt sole include:
- Detoxifies the body by balancing systemic pH
- Improves hydration by providing trace minerals
- Improves mineral status of the body
- Reduces muscle cramps
- Helps balance blood sugar
- Supports hormone balance for everyone
- Helps balance blood pressure because it provides unrefined, mineral-rich salt in an ionic solution
- Improves sleep by supporting blood sugar and hormone balance
- Acts as a powerful antihistamine
- Supports weight loss by balancing hormones and improving energy
- Supports thyroid and adrenal function (Source and read more benefits!)
- While you are taking a shower you should massage your body with Himalayan salt. That way you will exfoliate, detoxify and you will improve your blood circulation.
- Put your feet into warm water and put some Himalayan salt into the water container where your feet are laying. Add some squeezed orange juice. With this Himalayan salt trick your feet will be rested again!
- In order to have nice breath you should make this Himalayan salty trick. Mix equal quantities of Himalayan salt and baking soda with a quarter glass of water. Rinse your mouth with the mixture. You will feel great!
- Apply some water and Himalayan salt solution to the irritated skin. The irritation will disappear.
- The equal quantities of Himalayan salt and baking soda should be dissolved into water. Clean the bathroom with this mixture and after that wash it with cold water. This Himalayan salt cleaning is more healthy and safe than any chemical cleaning that you can have in your home.
- For this Himalayan salt trick you will need 125 gr of Himalayan salt. That should be mixed with 1 spoon of Kaolin and some water. Apply the mixture to your face and leave it there to dry well and after this treatment wash your face with water. It's a beautiful face mask and the results are great!
- This Himalayan Salt Trick has its beauty effect. Mix some Himalayan salt, some coconut oil and water. Put the mixture into the spray. Apply this spray to your wet hair. You'll get great curls as your hair is drying.
- Prepare the mixture of the following ingredients: 1 spoon of Himalayan salt, 500 ml water and 1 spoon of apple cider vinegar. Apply it to your face by tapping. Then wash your face and apply hydration cream. Any acne will disappear very soon.
- Mix Himalayan salt and corn flour with water. Put your feet into the prepared mixture and massage them gently with it. Wash your feet with water. Your skin will become smoother after a few treatments.
- 5 of these Himalayan salt tricks can become your daily health and beauty routine. Stay healthy and let your beauty shine with the power of Himalayan salt!
- pH Balancing Alkalizing
- Pure Comes from a pristine ecosystem of some 300 millions years ago
- Positive Potential The ability to effect positive change in all metabolic functions of the body, bringing the body into harmony
- Premium Comes from an exclusive source, known to be of highest quality
- Precious No other salt like it
- Physical Health Really? Yes, really
- Proven The only salt to have even undergone clinical study
It can sometimes be hard to notice the signs our body sends to us to tell us there is something wrong. This is very difficult because of our modern stressful and accelerated lifestyle many of us live today. Our body sends us different messages which we are usually ignoring. Or, when we acknowledge the signs, we are finding quick fixes using unnecessary medication without thinking about the essence of the problem.The root of many health problems is bad nutrition. These problems usually don't generally develop overnight.Premature AgingAging is a process that cannot be avoided. But with proper nutrition it is possible to delay the visible signs of aging. The first signs like wrinkles and liver spots, we usually notice around our eyes, hands and neck are due to ultraviolet rays from the sun. They damage the elastic fibres that keeps skin firm, and allow wrinkles to develop. Foods and supplements which are rich in vitamins A, C, D and E and antioxidants such as tocopherol and flavonoids will help delay premature ageing.What we advise:Stop intentionally sunbathing.Any suntan means skin damage has occurred.Always wear sunscreen protection. Choose a product with sun protection factor (SPF) 30 or higher. The hands and face are the most frequently exposed -- cover them. Avoid the sun between 9 a.m. and 4 p.m., when its rays are the strongest. Eat at least 3 portions of organic vegetables a day. Drink plenty of water.http://www.carebodyhair.com/7-body-signs-warns-change-nutrition/#sthash.7MVF0OOe.dpufBad Oral HygieneInflamed gums and halitosis are also symptoms of bad nutrition. When your gums are bleeding and your mouth is painful this is generally a consequence of lack of vitamin C . Bacteria from sugary foods and carbohydrates can also overgrow in your mouth.The form of the food you eat, whether it's liquid, solid, sticky or slow to dissolve, makes a difference.Some points that make a real difference to our Oral Health:How often you eat sugary foods and beverages and how often you eat or drink acidic foods and beverages.The nutritional makeup of the food.The combination of the foods you eat and the order in which you eat them.The bacteria in your mouth is dependant on carbohydrate so when you cut back on sugar, and other sources of simple carbohydrates that are easily fermentable, you reduce your cavity risk. Limit added sugars in your diet by reading food labels to determine the amount of added sugar in a food.What we advise to eat for strong healthy gums:Goats Cheese, Goats or Almond milk, Plain Goats Yoghurt, leafy greens and almonds, are foods that will benefit your oral health. thanks to their high amounts of calcium and other nutrients they provide. Protein-rich foods like meat, poultry, fish, almond milk and organic eggs are the best sources of phosphorus. Both of these minerals play a critical role in dental health, by protecting and rebuilding tooth enamel.Fruits and vegetables are good choices for a healthy smile since they are high in water and fibre, which balance the sugars they contain and help to clean the teeth.http://www.carebodyhair.com/7-body-signs-warns-change-nutrition/2/#sthash.vMRFwEaq.dpufExtreme Obesity or Weight LossIf you gain excessive weight unexpectedly or lose excessive weight within a short period this could be the result of bad nutrition. Usually it is due to consuming empty calories. A unit of carbohydrate-based energy derived from refined food products that are high in sugars or salts, but essentially devoid of nutritive value, lacking protein, vitamins, dietary fibre, and essential fats. Empty calories are typical of 'junk' or snack foods like crisps, pastries, cakes, soft drinks.Be aware - quick weight change can also be due to serious health problems such as diabetes, thyroid problems and cancer.http://medical-dictionary.thefreedictionary.com/Empty+CaloriesWeakened Brain FunctionIs it difficult to concentrate on your work behind your desk? Most of us have noticed these in the office, mainly in the afternoon at snack time. The usual signs of bad nutrition are memory problems and lack of concentration. The brain is depending on good nutrition especially the consumption of an adequate quantity of omega 3 amino acids. So, you should eat nuts such as walnuts, pumpkin seeds, almonds, linseed, fish oil, sea fish etc. You will feel the difference!http://www.carebodyhair.com/7-body-signs-warns-change-nutrition/4/#sthash.EVJaeHQO.dpufConstipationConstipation is a very common problem among people from all age groups. This is very often your body's sign that you are not consuming enough fibres. You should eat natural oats, brown rice, rye bread, nuts, seeds etc. Try to drink plenty of water or herbal teas. Be mindful - emotional and psychological problems can contribute to the problem.http://www.webmd.boots.com/digestive-disorders/constipationWeak ImmunityBad nutrition has a huge influence on your personal immunity and can cause disease and infections. Appropriate intake of vitamins A, C, E, zinc, iron and folic acid. All play an important role at strengthening the immunity. Consume plenty of vegetables and fruits every day to build a good healthy immunity.ExhaustionYour energy levels could be one of the most important signals to show you whether you are following a nutritionally balanced diet. If you are constantly tired there is a great possibility that you are eating far too many carbohydrates and not enough protein. Combination of non complex carbohydrates, vegetables and good quality protein will help to stabilize blood sugar levels and this alone will help you to feel more energised. It is also possible that there you are suffering from a lack of vitamin C or Iron which will also lead to exhaustion and tiredness.Living a healthy life and eating a balanced diet is vital for good health and our wellbeing. Food is fuel and it provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow, function, train and enjoy life. We need a wide variety of different foods to provide the right amounts of nutrients for good health. Always try to go for organic products as the nutritional value is much better.To help you follow a healthy diet and enjoy eating well take a look at our recipes and try some out. They are delicious and perfect for all different occasions and easy to fit in to your daily life. Check out our delicious recipes: http://newyoubootcamp.com/recipes.phpLeave a comment
As Christmas is approaching, we would like to introduce you to the world of chocolate. Also, we would like you to be aware of the benefits of consuming natural organic dark chocolate which contains at least 70% cocoa.Chocolate begins at the Theobroma Cacao Tree. Pods from this tree are harvested for the making of chocolate only once fully ripened. The natural sugars in cocoa beans fuel the fermentation process, which causes much of the classic cocoa flavour. Once harvested, the seeds are separated from the pods and pulp and the fermentation process can start.Fermenting: Raw cocoa beans have a bitter and undesirable flavour.Fermentation transforms this bitterness to the classic cocoa flavour we are familiar with. Fermentation is achieved with natural yeast and bacteria that are present on the cocoa beans. The beans are simply left out in the heat and moisture to ferment for approximately seven days. After fermentation, the beans are quickly dried to prevent mould growth.http://newyoubootcamp.com/recipe/new-you-boot-camp-fudge-squaresRoasting : After fermentation and drying, the beans are thoroughly cleaned and removed of any debris. Cocoa beans are typically roasted using the dry roast method, which needs constant stirring to ensure even heating. Dry roasting allows the flavour to stay pure. This is the final step in creating the classic cocoa flavour.Processing: After roasting, the hull is removed from the bean and the inner nib is extracted. The nibs are then ground into a fine powder, which contains cocoa solids and cocoa butter. The cocoa butter usually liquefies from the frictional heat while grinding the nibs. This liquefied form of pulverized cocoa nibs is referred to as cocoa liquor. Cocoa liquor is then poured into moulds, allowed to cool, then sold and transported in these blocks. These blocks are known as unsweetened or bakers chocolate.Blending : Cocoa liquor, baking chocolate, cocoa powder, and cocoa butter can be blended with various ingredients to create an endless number of cocoa products.To produce the chocolate candies, cocoa liquor is combined with extra cocoa butter (for smoothness), sugar, milk, and sometimes vanilla, emulsifiers, or stabilizers. The ratio of sugar and milk to cocoa creates varying degrees of milk or dark chocolate. The specific ratio in which ingredients are blended creates signature recipes, which specialty brands often guard closely.http://foodreference.about.com/od/Ingredients_Basics/a/How-Chocolate-Is-Made.htmFor years, we didn't know why bittersweet dark chocolate seems to improve cardiovascular health.The American Chemical Society (ACS) in Dallas said they had solved the question. Specific chocolate-loving microbes in the gut convert an otherwise indigestible part of the sweet into anti-inflammatory compounds, they said.Dr John Finley and his team tested cocoa powder and solid dark chocolate, using a series of modified test tubes to simulate humans' gurgling guts, researchers exposed several forms of cocoa powder to digestive juices and enzymes, and they found something.What they found was that after cocoa was "digested," long molecules called polyphenolic polymers remained within the gastrointestinal, or GI, tract.http://newyoubootcamp.com/recipe/new-you-dark-chocolate-cupsThe molecules were too large to cross the walls of the gut and be used as nutrients, according to a researcher, They do nothing for us but they travel down the GI tract after we consume them. So, until they encounter some of the many microbes that inhabit the human colon, particularly Bifidobacterium and lactic acid bacteria, researchers said.The smaller molecules that result from this fermentation can go through the gut wall and be used by the body. These materials are anti-inflammatory and they prevent or delay the onset of some forms of cardiovascular disease that are associated with inflammation.Some of the studies have suggested that dark chocolate can cause blood vessels to dilate, and thus lower blood pressure, although this is not possible with white chocolate as it made of cocoa butter without cocoa solids.It has been unclear exactly why this happens, but researchers had focused on the effects of anti-oxidant flavanols, such as catechin and epicatechin.Finley said these were among the compounds that were poorly digested, yet acted upon by gut microbes. The other substance that was fermented was dietary fibre, which makes up about 30% of cocoa powder.He said that the amount of cocoa powder that appeared to produce beneficial effects was about two tablespoons a day.One of the issues involving dark chocolate, Finley said, was the amount of sugar and fat that chocolate candy contained. You could avoid those substances by putting cocoa powder on oatmeal, for example.http://www.latimes.com/science/sciencenow/la-sci-sn-secret-to-dark-chocolates-health-benefits-20140318,0,6762224.storyThe potential benefits of eating chocolate: - anti-ageing effect- lowering cholesterol level- preventing cognitive decline by helping preserve blood flow- preventing diabetes by regulating blood sugar- preventing obesity by increasing metabolism- contains copper, iron, manganese, dietary fiber, protein and calciumIn conclusion, when you start to eat dark chocolate it may not have the sweet taste to begin with, but in no time at all you won't be able to go back to milk chocolate. It will taste horrendously sweet. Don't forget, 2-3 squares of organic dark chocolate per day, keeps you healthy, and stops craving for sugar and unhealthy snacks.If you would like to get some healthy desserts ideas with chocolate, here is an example for a good recipe: http://newyoubootcamp.com/recipe/beetroot-blueberry-and-chocolate-brownie.phpLeave a comment
EATING TOO MUCH:This one seems fairly obvious, many people underestimate the number of calories they consume and overestimate the number of calories they expend during exercise.The Fix: If you have no idea how much you're eating, you should check out the nutrition labels to evaluate serving size. Also, there are many applications for your smart phone that will help you calculate how much protein, fat and carbohydrates you consume to reach your goal! Many foods that we think are individual servings are actually two or even three portions. Try to use your hand for measuring!EATING TOO LITTLE:This is not so obvious. If you want to lose fat, the first rational step is to cut your calorie intake. The more calories you cut, the more fat you lose 'but this is't always true. Cutting your calories to extremes may work for a while, but over time your metabolism will slow and your body will switch to starvation mode. If that's not bad enough, when your body is in a severe calorie deficit for an extended period of time, it can start to use your hard-earned muscle as fuel, in a process known as catabolism.The Fix: As a general suggestion drop your calories no lower than 20% below your maintenance level and staying around a 10% deficit is even better. Try to eat 5 times a day, but controlled portions and adequate protein intake.OVERDOING HEALTH FOODS:Just because something is considered healthy doesn't mean you can eat endless amounts without consequences. Many people see things like fat-free or sugar-free foods and think this means they're free altogether. Also, low fat or fat-free products tend to have a higher sugar contain than full fat or normal products. Then there are foods like organic cookies and gluten-free brownies, and most people think they can have a free-for-all.A calorie really is a calorie. If you eat excessive amounts of fat-free chips, you're still going to gain weight. If you eat 16 Paleo cookies, guess what, your body just recognizes that you ate 16 cookies. Not that they were Paleo and supposedly healthy.The Fix: Use your head when it comes to these so called health foods. Limit yourself to a regular portion, or skip them altogether.MINDLESS EATING:Many times you may find yourself eating when you aren't even hungry. Your body isn't telling you it needs food, but you find yourself eating anyway. A handful of nuts here, a few pieces of candy there, an extra spoonful of peanut butter. Sound familiar? We've all done it.If you find your weight loss at a standstill, tuning into your mindless snacking and paying attention to your true hunger signals can help tremendously. Are you really hungry when you grab that extra handful of food, or do they just sound good? Do you need the extra 200 calories of peanut butter, or are you just digging your spoon deeper because the jar is there?The Fix: Pay attention to your mindless snacking, eat when you are truly hungry and your weight loss should be back on track in no time.YOU'RE ON A DIET:The diet mentality is never a good one to have, but it's everywhere. You can't turn around without hearing about another fad/restrictive diet that has its followers eating a single food group or cutting drastic calories. Since when do we need to be on a diet to lose weight? What happened to just making healthy choices (the majority of the time) and working out? Crash dieting for a few weeks at a time isn't going to have you losing weight anytime soon ' and in fact, it can have the opposite effect.The Fix: Drop the I'm on a diet attitude and make it a lifestyle. Choose healthy foods, but don't be afraid to indulge in the occasional treat. Indulging in your favourite foods from time to time fulfils cravings and is more likely to help you stay on track and enjoy!Leave a comment
What will your favourite Christmas coffee do to your waistline? Have you ever realised what's really in those festive delicious coffees and how going skinny might be even WORSE!We have found a great article at Mail Online who compared festive specials from Starbucks, Costa and Cafe Nero. It is very interesting, but also very sad, how much sugar they try to pump in to our body.Of 20 medium sized drinks just FOUR were under the new recommended daily sugar allowance for women of 25g.Worst for sugar: Starbucks' skinny Honey and Almond Hot Chocolate with whip. This one drink had 61g of sugar, the equivalent of 15 teaspoons or two Mars Bars.Worst for calories: Starbucks' full fat Honey and Almond Hot Chocolate with whip. This one drink had 524 calories, compared to 508 in a Big Mac.Lowest sugar: Starbucks' Pumpkin spiced latte with soya milk with 19.6g of sugar, equal to five teaspoons. The World Health Organisation recommended additional daily sugar intakes be lowered to 35g (nine teaspoons) for men and 25g (six teaspoons) for women.Experts warn of the liquid calories lurking in your 'just a coffee'.Drinking a festive latte every day until Christmas could lead to half a stone of weight gain, experts warned. But rather than thinking of the delicious nectar as 'just a coffee', the hidden calories and high sugar levels lurking in your festive cup mean it should really come with a health warning. Warming and tasty though they are, the majority contain more than a person's daily recommended sugar intake in one medium-sized portion. And going skinny won't help either. In many cases, drinks made from skimmed milk contained more sugar than full fat options. Either way, drinking one every day until Christmas could see your weight creep up by half a stone, experts warn.The WHO has previously recommended men consume no more than 70g and women 50g a day, those guidelines have been slashed to 35g and 25g respectively.This equates to no more than nine for men and six for women. Diets high in sugar can increase a person's risk of heart disease, type 2 diabetes and tooth decay. And the dangers are not limited to sugar alone.A Grande Honey and Almond Hot Chocolate from Starbucks - made with full fat milk and topped off with a frothy crown of whipped cream - contains 524 calories.This is a quarter of a woman's daily allowance (2,000 calories) and more than the 508 calories nestling inside a McDonald's Big Mac.According to a dietician while it is important for people to indulge in a festive treat at this time of year, they should be considered just that - a treat. The danger, she said, is that people popping into their local cafe will choose a tempting festive special and not realise the number of calories it contains. 'People go into coffee shops thinking, "I'll just grab a coffee". Taking in the entire festive period with just seven weeks until Christmas, a festive coffee habit could see a person consume an extra 25,676 calories and add 7lbs - or half a stone - to their waistline.But these drinks are full of what we call negative liquid calories, because they don't help you feel full or only for a little while. 'There is much more focus on sugar and the risks associated with consuming lots, including an increased risk of dental problems, diabetes and other health problems.Liquid calories also promote weight gain as such as alcohol. People need to think about minimising their liquid calorie intake each day.So how much sugar should we be consuming within healthy boundaries?Earlier this year, the World Health Organisation published draft guidelines urging adults to eat no more than 12 teaspoons of sugar a day and to aim for six. The number of obese British adults is expected to double from one in four to one in two by 2050 'at a cost to the economy of £50billion a year. The WHO said the crisis was being fuelled by hidden sugar in processed food and drink such as yoghurts, muesli, sauces, fizzy drinks, juice and smoothies. However, low-fat foods have also come under fire from experts, after it was revealed they often contain more sugar than the full-fat alternative. In many cases, the skimmed or skinny versions of the drinks contained more sugar than full fat options. And the lowest sugar levels were found in drinks made with soya milk.http://www.dailymail.co.uk/health/article-2821628/What-favourite-Christmas-coffee-waistline-MailOnline-reveals-s-really-festive-lattes-going-skinny-WORSE.htmlAt New You Boot Camp we think sugar is very damaging to your health. If you would like something sweet, you can easily make a hot chocolate from organic raw cocoa, with almond milk as a delicious healthy alternative. You can also save a lot of money during the festive period if you make your own hot cocoa drink with freshly organic raw cocoa, grounded nutmeg, almond milk and Xylitol to make it really tasty!For more healthy recipes, check out: http://newyoubootcamp.com/recipes.phpLeave a comment
Top 10 Tips to Keep Motivated1. Keep a food diarySet it out like this Breakfast, Snack, Lunch, Snack, Dinner. Record what you ate followed by the calories. At the end, write a calorie total.2. Look at the pictureof what you want your body likeOf course, keeping in mind at all times that you will achieve this by exercise and Healthy eating, Not fasting. Fasting only makes you hungrier and your body will not reward you.3. Look at pictures of healthy food Surf Tumblr for healthy food photos. Youll see all the vibrant colours of juicy, crunchy veggies and luscious berries, which are all bursting with goodies for your body!4. Put things into perspectiveA small cheeseburger or a sweet muffin is equivalent to a massive plate of lean protein and unlimited vegetables. Enough said.5. Weight loss 70% food, 30% exerciseIf you run for an hour every day but eat junk, you wont be slim. To work off 1 small choc cookie youll need to do 12 laps of a large football field. Eat healthy; you wont need to exercise as intensely.6. SummerMost people think of this beautiful season when they want to lose weight. Think of how confident and liberated you will feel in your favourite swimsuit.7. MusicMake yourself playlist of 10 songs you love! Each song is about 3 minutes thats 30 minutes of exercise! Put on some comfy shoes and walk! If you have a large backyard, do laps! Its relaxing and youll breathe in some oxygen and soak in some Vitamin D from the Sun!8. 6 day dietEating healthy can make you crave bad foods. So chose a day when you can splurge. You can up the fruit by making a massive fruit salad. This ll fill you up so that you dont feel like cookies anymore, and although its slightly higher in calories than your daily limit, youre still getting sweetness and nutrients!9. Exercise with a friend.Statistics tell us that people who exercise with a friend are more successful at exercising consistently. You can keep each other accountable. Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done!10. Finally, see results and get compliments. Thats really motivating! GO FOR IT!Leave a comment
Few people know about adrenal fatigue. What is it?Mary-Lou Harris (FdSc, Dip ION, ITEC) senior nutritionist of New You Boot Camp says that Adrenal Fatigue is when the body's stress threshold' is exceeded.' This is usually due to medium to long term stress (even internal low level stress) or extended periods of eating a refined foods/fast foods/high stimulant diet. Mary-Lou says that our endocrine (stress hormones) system still works in the same way that it did when we were cave peopleit is only our external environment that has changed. Our jungle just looks different, and we no longer recognise the 'Tiger's it does not mean they are not there.emotional and environmental stress, alcohol, cigarettes, recreational drugs, caffeine, and sugar are all examples of modern day tigers' and a prolonged experience of these puts us in the familiar Fight or Flight syndrome.Is it a cause for concern among fitness fans? If so, why?Yes, Mary-Lou says that it is a cause for concern amongst fitness fans, as one of the stress hormones released by the adrenal glands (cortisol) raises your blood sugar levels too quickly (for the energy to fight or run away from the tiger which will fairly quickly upset your blood sugar balance, causing low energy and an inability to recover from exertion as fast as you need to when exercising. Cortisol also increases inflammation which is an absolute NO in the world of fitness, as this is commonly associated with heart attacks. Other health difficulties associated with adrenal fatigue and excess cortisol production is hormone imbalanceespecially in female athletes, high cholesterol, high blood pressure, depression, energy dips and fatigue (including Chronic Fatigue Syndrome), digestive imbalance and many more. It is essential to manage the health of your adrenal glands.Do you think adrenal fatigue is becoming more common? If so, is there a particular demographic of people you see suffering from symptoms (e.g. women/men in there 30-60s, city workers, extreme fitness fans etc)In you experience, who's at highest risk of adrenal fatigue?In Mary-Lou's experience as a Nutritionist and Wellbeing Therapist, Adrenal Fatigue (which precedes Adrenal Exhaustion (e.g. Chronic Fatigue and other stressful health conditions) is one of the most common health problems facing our modern day world. It is now termed 21st Century Syndrome.Most people are not aware of it as an underlying health concern, as they only look at symptoms, and do not appreciate that they come from tired adrenal glands.The most at risk are shift workers, and party animalespecially those who frequently burn the midnight oil or beyond, and couple that with drug and/or alcohol/cigarette intake.People who eat a grab and go type refined carbohydrate and coffee/fizzy drinks diet. City workers, taxi drivers etc typically fall into this category. Mary-Lous experience suggests that women are often more susceptible, as many are juggling career and family. Having said that, any person-male or female- who is given to high emotional sensitivity, or has deep unresolved emotional issues from their past (even as far back as small childhood) is at risk of adrenal fatigue.Younger people can also experience this problem as it can start as early as at birth.Mary-Lou is dedicated to keeping her pregnant mothers as stress free as possible, as pregnant women who are very stressed during pregnancy, or had stressful lives prior to pregnancy, can borrow support from their baby's newly forming adrenal glands (during third trimester) . This means that the baby is born 'on the back foot' as Mary-Lou puts it as their resources to manage stress are depleted. This is usually accompanied by a stressful home environment, as the circumstances that gave rise to the mothers depleted adrenal state often continues post birth, so the child's adrenals become more and more tired as they get older.What are the common signs of adrenal fatigue among fitness fans (e.g. below par performance, all-day exhaustion etc)?
- Weight gain around the belly
- Puffy/bags directly under lower eyelash area
- Declining immunity
- Inability to heal or recover as well from injuries
- Low and declining performance and energy levels
- Sugar or caffeine cravings
- Needing or deserving a drink (alcoholic) at the end of the day
- Increasing depression or unexplained anxiety
- Light sensitivity to the eyes (need sunglasses or bright lights hurt the eyes
- Thyroid imbalance - often not picked up by the NHS tests due to being sub-clinicalbut even though we are told that the test show normal, we still feel the symptoms or effects of tired (low/hypo-) thyroid glands, as they take their cue from the adrenal glands.
- Slow metabolism
- and many more
Our brains take up only 2% of our body weight yet consume nearly 20% of our body's energy. That's why what we feed our brains is so important. Also, brain cells prefer a constant, steady supply of glucose. Eating "brain food" improves everyone's moods, elevates learning and concentration, and sharpens memory and attention. The brain is an extremely metabolically active organ, making it a very hungry one, and a picky eater at that. The right food, or the natural neurochemicals that they contain, can enhance mental capabilities ' keep you motivated, magnifymemory, speed reaction times, defusestress, perhaps even prevent brainaging.According to our naturopathic chef, Rose Chamberlain here are the best 10 brain foods and their benefits:1. Oily fishOily fish is rich in omega-3 fats, Essential Fatty Acids (EFAs) that cannot be made by the body and must be obtained through diet.Once consumed, Omega 3 is metabolized by the body to create DHA decosahexaenoic acid. About 40% of the fatty acids in brain cell membranes are DHA. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss. Good sources of omega 3 include oily fish- (salmon, trout, mackerel, herring, sardines, pilchards and kippers), linseed (flaxseed) oil, pumpkin seeds, walnut oil. Omega-3 fatty acid is a powerful and versatile nutrient that is essential for a healthy brain, heart, joints and general wellbeing.2. EggsEggs contain Choline; a new substance recently discovered, this incredible substance is often grouped with B vitamins. Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions. Choline is the precursor molecule for the neurotransmitter acetylcholine, which is involved in many functions including memory and muscle control.Choline is used by the body for so many different functions and its deficiency is now thought to have an impact on diseases such as liver disease, atherosclerosis and possibly neurological disorders.Choline can be found in a wide variety of foods but Egg yolks are the most concentrated source.3. Blueberries & blackberriesBlueberries and blackberries have the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA through oxidative stress. Oxidative stress has been connected with increased risk of certain cancers and brain degenerative diseases such as Alzheimer's disease or dementia. Several researchers suggest that the consumption of blueberries may be effective in improving or delaying short term memory loss. 4. Wholegrain foodsDiets containing wholegrain foods have been shown to lower the risk of developing chronic diseases such as heart diseases, diabetes and certain cancers. Whole-grains normally are used for their fibre content and capacity to reduce cholesterol. But it has other important nutrients such as vitamin E, selenium and phytic acid an antioxidant which effects may help prevent damage to blood vessels. These play a role in lowering the risk of developing heart disease and improve circulation. Good blood circulation will promote good blood flow to all organs including the brain. Another important aspect of wholegrain foods is their low-GI capacity which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day.5. TomatoesA recent study has suggested that the natural antioxidant lycopene present in tomatoes, has potential for neuro-protection and is a promising candidate for prevention and treatment of dementia, particularly Alzheimer's.6. Dark vegetablesDark vegetables are a great source of magnesium and vitamin K, which are known to enhance cognitive function and improve brainpower.They are also filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors. A Harvard Medical School study with more than 13,000 women found that those who ate cruciferous vegetable up to three times a week, lowered their brain age by 1 to 2 years.7. Pumpkin seedsZinc is a powerful antioxidant but is also essential for synthesis of coenzymes that mediate biogenic-amine synthesis and metabolism of our immune system and neurotransmitters. Acute Zinc deficiency impairs brain function of experimental animals and humans. The good news is that just a handful of pumpkin seeds a day is equivalent to your recommended daily amount of zinc, vital for enhancing memory.8. Nuts and seedsRecent research has indicated that increased vulnerability to oxidative stress may be the major factor involved in Central Nerve System functional declines in aging and age-related neurodegenerative diseases, and that antioxidants, including vitamin E, might help to prevent cognitive decline, particularly in the elderly.Nuts and seeds are good sources of vitamin E. Add a handful a day of mixed nuts or seeds like walnuts, hazelnuts, brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed or unhydrogenated nut butters such as almond butter, cashew butter and tahini. Avoid salted roasted and salted nuts.9. Water70 percent of our body is composed of water and our systems need water for almost every single function. Dehydration can cause loss of focus, memory, brain fatigue and brain fog, as well as headaches, sleep issues, anger, depression, and many more. We can survive up to three weeks without food but would die in 3 days without water.About three-quarters of your brain is water. A small study from Ohio University found that people well hydrated scored significantly better on tests of brainpower, compared with those who weren't drinking enough.10. TurmericCurcumin, is a powerful anti-inflammatory from the turmeric root. Turmeric has been used for thousands of years as a medicinal preparation and a preservative and coloring agent in foods. Curcumin polyphenols share in common anti-oxidant and anti-inflammatory properties with associated health benefits as resveratrol extracted from grapes in wine, catechins from green tea and certain fruit juices (blueberries, strawberries, pomegranates etc.) Animal studies have shown that curcumin, actually clears away Alzheimer's-causing proteins in the brain called amyloid plaques.At New You Boot Camp we try to teach you what these nutritional benefits from food are. However, for those who follow us on line we thought this blog would be useful information for you all.We have got plenty of easy recipes on the website which will give you ideas on how to keep your healthy mental function and help with your weight loss.Have fun and enjoy!Check out the recipes here: http://newyoubootcamp.com/recipes.phpLeave a comment