Category Archives: Supplements

Happy Heart Health Month

I’m raising money for the British Heart Foundation’s and I’d be so grateful for your support.  I’ve lost many special friends to heart and circulatory disease and sadly every day hundreds of people still lose their lives.  I have been inspired by my client’s who have either had heart attacks and are now working on reducing their ongoing risk or just want to prevent and reduce their risks to heart disease.

In the U.K. alone, about 348,000 people die of cardiovascular disease.
Every 7 minutes someone in the U.K. will have a heart attack.

Together, we can make small changes every day to help prevent heart
disease. My aim is to raise awareness of this disease, and  to celebrate the heart and its amazing role in the body. After all, it is your body’s hardest working muscle. Your heart deserves special care and attention!

My pledge is to raise awareness about heart disease and its effects.

Every pound helps so please give what you can to help me hit my target.

Thank You!

JustGiving - Sponsor me now!

Hormonal Health

MAGNESIUM to Rebalance Your Hormones

Magnesium is key for liver detoxification, thyroid function, estrogen balance, insulin sensitivity and production of hormones such as estrogen and progesterone.

The signs of low magnesium: Aches and pains, cramps, insomnia, constipation, PMS, breast lumps, low energy levels.  Magnesium is essential for over 500 processes in the body.  Follow the links below for more info:

Recommended : Bodyprime
Quick Blog HERE

Short Video HERE

DAILYS D’s and VITAL B’s for Hormone Health

Vitamin Bs are critical for liver detoxification, we need them for hormone metabolism and excretion of the excess and toxic.   Vitamin B is also responsible for mental health (B1), thyroid function (B2), for depression (B3), adrenal health (B5) and energy (B12).  More and more people are deficient in vitamin D and low levels have been linked to auto immune conditions, depression, hair loss, bone health and even certain cancers.

You need to make sure your vitamin D is combined with K which aids D absorption.

I get my Daily D’s and Vital B’s from a supplement that contains not only these but other essential vitamins such as Vitamin C, and Vitamin K.  These essential vitamins play a vital role in supporting the body’s overall performance, normal functioning of the nervous and immune systems, reducing fatigue and contributing to normal psychological function, normal red blood cell formation and homocysteine metabolism. Vitamin K has a set of its own benefits, playing a key part in maintaining normal bones.  The combination of ingredients in ProArgi-9+ was meticulously formulated to support exceptional health. This product is pure, potent and formulated to help you live life optimized.

Recommended : ProArgi9+

ESSENTIAL FATS for Hormone Health

Fish oil omega 3’s help to reduce systemic inflammation.  An inflamed cell is not a healthy cell so it is essential to reduce inflammation in the body.  Omega 3’s can help with hot flashes, postmenopausal depression, thyroid function and adrenal deficiency. Essential fatty acids also contribute to normal heart function but can only be obtained through diet.

The source of Omega-3 I use comes from cold water fish which is one of the richest sources of naturally occurring EPA and DHA unsaturated fats and is obtained in a sustainable manner certified by the Marine Stewardship Council.  With a smooth lemon flavour the matrix gel is the fastest and easiest way to obtain these essential nutrients.

I have taken the best quality Omega 3’s that I had access to in the past as I know that they are essential and we have to get them through our diet but I can’t honestly say I noticed a big difference but within 3 – 4 days of taking the Gel Matrix Omega 3’s I noticed a difference in my mood, my energy levels and my skin.

Recommended : The Omega 3 Matrix Gel is a very new and exclusive supplement and can only be obtained by contacting me

I hope these tips help you with hormone balance for you and any other women in your life, friends and/or family.  As always combining a whole-foods diet with healthy lifestyle choices, a less toxic environment and the right supplementation will start your journey to vibrant, long-lasting wellness.  If you are looking to make changes to your health, no matter where you are starting from then contact us to find out how we can help and how you can get a discount on of the supplements mentioned above.

 

WHAT SUPP?

I truly believe that your body is worthy of good care, that the body can heal itself if you give it the opportunity to do so.  Over the last 7 years as a Clinical Nutritionist, and Sports and Exercise Nutritionist some of the biggest challenges I come across both for client’s and other practitioners is the use of supplements.   Nothing gets people jumpier than a box of frogs than when you mentions supplements …………..

As a clinical nutritionist, I get asked about supplements all the time. Do we really need to supplement? Can’t we get everything we need from our food? If we do need to supplement, what are the best supplements? And there are so many options   … how can you know what’s right for you and your clients?  I also see a lot of scaremongering and misinformation out on the internet and social media.  So I am going to answer two questions……………..

  • Do you really need to Supplement?
  • Are you 100% certain your supplements are Safe?

So the first question – Do you REALLY need to supplement

I am a BIG believer in getting as many of your nutrients a day through real, whole food –  The most bio-available nutrients are those found in nature’s best multi-vitamin: a diverse, nutrient-dense real food diet, homemade and from local organic sources.

This is a goal for everyone to strive for.  If you’re not eating a diverse nutrient-dense diet, prepared from raw local and organic sources, then there’s a good chance that you need a boost from supplements.

And sadly, even if you ARE eating this way, you probably still need extra support. It’s part of modern life – we’re not outside enough to get sufficient vitamin D, if you live in the Northern hemisphere chances are that even if you are outside you are still not getting enough Vitamin D.  We are now so focused on cleanliness and anti-bacterial wipes, soaps you name it we are not playing and working in the dirt to get soil-based probiotics, add soil depletion, modern farming methods, lifestyles full of chronic stress, and massive toxic exposure to the list, and even if you’re eating the best organic diet, there’s a good chance your body still needs the extra resources.

So the short answer is yes: we all need to supplement.  How much and to what extent depends on your lifestyle, your diet and what’s currently going on in your body.

  1. Soil depletion has reduced the nutrient content of our food supply
  2. Hybrid crops provide lower-nutrient food
  3. Modern fertilizers do not supply enough trace elements
  4. Modern use of chemical pesticides and herbicides all over the world make food somewhat toxic, and damage soil microorganisms. Both of these also reduce the nutrition of the crops.
  5. Long-distance transportation of many foods diminishes their nutritional content.
  6. Food processing often drastically reduces the nutrient content of common foods such as wheat flour, rice, dairy products and others.
  7. Pasteurization and homogenization of dairy products drastically reduces the bioavailability nutrients
  8. Food additives often further deplete nutrients.
  9. Weak digestion and poor eating habits impair the absorption of nutrients.
  10. Stressful and hurried lifestyles impair digestion and use up more nutrients
  11. Chronic and acute infections and other illnesses most people have also depletes nutrients and increases nutritional needs.
  12. Almost all babies are born with congenital mineral and other deficiencies
  13. The increased use of vaccines and medical drugs can drastically deplete a person’s nutrition.
  14. Toxic chemicals and toxic metals in the air, water and elsewhere also deplete nutrients and increase the need for nutrition to combat them.
  15. Some medical procedures also drastically deplete nutrients.
  16. Special life situations require extra nutrition: babies, children, the elderly athletes, anyone who is ill, particularly those with a chronic illness, pregnant and lactating women, anyone who uses alcohol, refined sugar or recreational drugs, anyone following a vegetarian or other restricted diet for any reason such as weight loss or anything else, anyone under extra stress due to financial issues, a difficult job or marriage, or for any other reason.

Add up the numbers in these groups and you have most of the population!  So now you are convinced you need to supplement the next question is :

Are your Supplements Safe…….. Not all supplements are created equal.

I strongly encourage you to do your homework here. If you’re going to invest in supplements, for goodness sakes don’t scrip and save and buy the cheapest you can find.  Here’s a sobering fact: supplement companies are not regulated with the same kind of rigor by the FDA as pharmaceuticals.  This means there is no required quality control testing from pill to pill, or bottle to bottle. It also means you’re often getting loads of fillers and binders, sometimes accounting for as much as 40% of the supplement itself!  Which is what you are getting if you are buying cheap supplements – in this case do yourself a favour don’t waste your money!

The supplements I recommend to clients are “beyond organic” (due to the tests thev do), natural and plant based pharmaceutical grade supplements, regulated by the FDA with the same rigor as their pharmaceuticals. For example, this means that a maximum of 2% of the content can be fillers or binding agents. Testing is done on raw material as well as on the finished product and – most companies only batch test but the supplements we use are tested pill by pill and bottle by bottle

I have done a lot of research and will only ever use and recommend products in which I have the utmost confidence.  If you want to know more about the supplements I use don’t hesitate to contact me, but this is what you need to be looking out for:

  1. Most store bought supplements are loaded with binders, fillers, thickening agents and other things you don’t want to be putting in your body – remember the rule about food – it should be natural, organic etc this applies to your supplements as well
  2. Many companies with very little experience are trying to market dietary supplements
  3. Over 85% of supplements are made by third party manufacturers
  4. Most companies are not in charge of their own quality – the same as your food – if you make everything from scratch you are in charge you know what is in your food – so why buy supplements when in reality you have no idea what is in them?
  5. Does the company have third Party cGMP Certification.
  6. Potency, Purity, Safety – are the correct actives present in the optimum synergistic amounts? Does it contain the correct ingredients, are you 100% certain the product is not contaminated and safe when ingested?
  7. Highest potency is not always the best, optimum potency is the key
  8. are you 100% that all the label claims can be met
  9. Are the raw materials used pure – free of contaminants such as insects, insect fragments, animal or insect excreta, rocks, sticks, dirt, arsenic, cadmium, mercury, lead
  10. Free of cross contamination
  11. Do they test to parts per trillion – that is one dropper drop in three Olympic size swimming pools

Can you confidently, hand on heart answer all of these questions about the supplements you are taking and / or recommending?  If not get these questions answered.  Yes, nutraceuticals (pharmaceutical grade supplements) cost more than store bought brands but you will get the results you need.  Your health is the most important thing in the world DO NOT compromise that by taking poor quality supplements.

The World Obesity Federation show the UK is spending more than £14 billion annually treating illness caused by excess weight – such as heart disease, diabetes and liver disease.  Coronary heart disease is the leading cause of death.  23 years ago 1 in 50 children had autism now it is 1 in 10 and estimated to rise to 1 in 2.  Our life expectancy at birth is 81 years of age, yet health expectancy is 71, which means that the majority of people are living the last 10 years of their life in ill health from a preventable illness.

The simplest and most effective way to increase nutrient intake, help the body to heal itself and to and reduce health care costs is through supplementation.  Once you examine the facts, the question is no longer “why supplement?” but rather “why wouldn’t you supplement?”   I truly believe that ssupplements can be used by everyone to protect against disease, eliminate deficiencies, prevent future illness, balance the body chemistry and ensure Elite Health in the long term – it’s your insurance policy.  You insure your home, your car, your pets why won’t you  insure the most precious things you own – your body and your health.

The company I use don’t guess they test, it is one of the reasons I am with them.  They conduct over 600 tests and can guarantee the Purity, Potency and Safety of every single supplement that leaves their facility.  Would you like to find out more, find out how you can access a FREE no obligation webinar to get more information and start leaving a legacy of health today.  Contact us today for more information

To Detox / Cleanse or not…..

Detox and cleansing is thrown around a lot at this time of the year, in relation to clean living and eating so should you cleanse, is it healthy and do they work?  Cleansing has been part of cultural rituals in some areas of the world for thousands of years.  All cultures have the same concepts, the aim is to stimulate the body’s natural detoxification pathways as well as ‘cleansing the soul’.

Traditionally a detox period comes with the change of the seasons and the promise of a new you, a new beginning and perhaps a new journey.  It can aid with weight loss, glowing skin, renewed energy and a renewed zest for life.   It does depends on the detox or cleanse but there is truth in this promise.

In biochemical terms Detoxification, defines the process by which harmful compounds, such as drugs or poisons, are converted to less toxic compounds in the body so they can excreted.  If you are thinking – why on earth would our body need to detoxify, what and where do these poisons come from.  Here’s a brief list:

  • Skin care and personal care items
  • Pesticides on our food
  • All medications including pain relief and oral contraceptive pill
  • Tap water
  • Plastics
  • Vaccinations
  • Heavy metals in our environment
  • Home fragrances
  • Exhaust fumes
  • Paint fumes, nail art, DIY material, toys, cleaning products

If you stop for a minute and list all of the chemicals that you come into contact with on a daily basis, the truth can be quite shocking.

The Environmental Working Group conducted a survey and concluded that on average women have an average exposure of up to 168 ingredients and that is just from the personal care products they use before they leave the house – face creams, soap, shampoo, perfumes, make-up etc and this is only the tip of the sword, the exposure continues via cleaning products around the home, fragrances, exhaust fumes, burnt and overcooked food, pesticides, plastic wrap and so it goes on. You can see how this list could easily slide up into the 100s and 1000s.

Considering all of these we are still functioning and this is because we have a very complex and fine-tuned system of detoxifying these poisons from our body – this is for the most part the role of the liver, but other organs such as skin, kidney, spleen and intestines are involved.

Our liver has a phenomenal capacity to convert the fat loving molecules into more water soluble metabolites which can be efficiently eliminated from the body.  We refer to this as phase 1, phase 2 and phase 3 detoxification.  The catch is that the liver needs specific nutrients to help it to do this and to carry out these thousands of processes.   Some are provided through our food and some the body can manufacture itself.  Therefore, you always need to make sure that a detox or cleanse supports all three phases of detoxification and that you are eating real whole food along with your cleanse, otherwise you may end up more toxic than when you started.

Picture this you are living in an urban area, you have a stressful job and possibly a long commute, your food is less than ideal as you buy a pre-packaged ‘healthy’ options from the grocery store and wash it down with a glass of wine or two, if you are eating processed and packaged foods you are further increasing or decreasing certain enzyme activity which results in less effective detoxification, so as you can see your toxic load is already brimming, so where are all those essential nutrients going to come from so that your liver can clean up and get rid of the toxins?  Our liver adapts and learns to cut corners (it finds the way which requires the least amount of energy) and it will use up any reserves that you have left.  Add on years and possibly decades of the same and hopefully you will start to see how despite our liver’s ability to continuing doing its job, some support and nurturing would not go amiss!

Here are some signs and symptoms of a sluggish and/or struggling liver:

  • Poor and ‘foggy’ memory
  • Abdominal bloating
  • Hives, Itchy rashes, dermatitis and other skin conditions
  • Body odour
  • Bad breath Intolerance to alcohol
  • Intolerance to coffee
  • Difficulty losing weight or easy to gain weight
  • Fat around the middle
  • Chemical sensitivities
  • Poor elimination e.g. constipation
  • Fatty stools and indigestion
  • Dark urine and stools
  • Loss of appetite
  • Low energy levels
  • Dizziness

The good news is, that the liver is the only organ that can regenerate itself if you give it the right support.

My main advice is:

  • Reduce stress : lifestyle and environmental as much as possible
  • Reduce your ‘toxic load’ through diet and lifestyle choices
  • Eat local and organic food where possible
  • Drink plenty of filtered water
  • Choose a clean, whole food organic diet
  • Remove refined and processed foods  and added sugars
  • Eat a nutrient-rich diet with plenty of fresh organic vegetables and the best quality meat and fish you can afford.
  • Practice mindfulness and Meditation and have a positive outlook

If you would like to take this a step further and join our next 21 Day Purify Programme which starts on 26th February then email us to join, this 21 Day Programme supports your digestion and detoxification pathways and boosts your metabolism, we will also send you information on our skincare which is a unique blend of natural plant extracts, antioxidants, enzymes and advanced probiotic technology work to protect the skin and program it to look and act healthier – your skin is your second detox organ so it is just as important to protect and support your skin.

Look Younger – Discover your True Luminance

 

Skin is miraculous. It adapts, it mends, and protects you from the outside world. After all your skin does for you, aging is inevitable.

Trulūm, Synergy’s premium skin care line, helps the skin not only look younger, but act younger at the cellular level …

The line consists of seven botanical-rich products scientifically formulated to address the skin microbiome…

Purify, Fortify and Protetc your skin – watch this short video : click here

To order : click here and use ID : 180762 or contact us to find out about our special offers

 

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Is your Skin Your Biggest Enemy?

Do you have shelves of personal care products and find that you can be sensitive or allergic to something one year and then not the next year?  One of the strategies that works for my clients when it comes to skin issues is to pay attention to what they are eating, this is because the one thing that the gut and skin have in common is the immune system.

When we take care of our gut, we take care of about 70% of our immune system and in my experience working with clients over the years many skin issues begin to resolve, in most cases once you get your gut back on track and keep it healthy, you are more likely to have radiant skin!

More and more studies are coming out demonstrating a strong link between skin disorders and gut health.  Both the gut and the skin have roles as defenders against pathogens invading from the outside environment.  They also both have nerves that send and receive signals from the brain with the ability to send messages to other parts of the body.

Like the gut, the skin also has its own microbiome that is just as important to health as that of the gut microbiome. Our microbiome is a fascinating inner-ecosystem within each of us, for more information watch this short video:  https://youtu.be/G38O7gmqzVI.

The microbiota provides protection; it acts as a barrier against potential issues. It is essential to have a good balance between the helpful and harmful bacteria, an imbalance has the potential to contribute to skin disorders and diseases, just as in the gut.

“All Disease Begins in the Gut” – “Let food be thy medicine and medicine be thy food” — Hippocrates, father of medicine, 431 B.C.

Whether you have a skin disorder like rosacea or eczema or simply want to maintain a youthful appearance, it is beneficial to look to your gut.  Gut problems might be the cause of your skin the issue, or it might simply be making it worse.

Foods to Eat for Radiant Skin  

Consuming the right foods, herbs, and nutrients is essential not only to support gut health but also to support your skin health.  Nutrient deficiencies often show up in the skin and can cause skin issues and disorders and of course, you need to have a healthy gut ready to absorb these healthy nutrients to benefit from this, which is why it is essential to start with improving your gut health.

Pollution, UV rays, and other environmental toxins create significant oxidative stress, which can lead to wrinkles, sagging skin, discoloration, and other signs of aging.  Eating adequate antioxidants to counter the oxidative stress is essential.

A healthy diet high in fruit and vegetables goes a long way to providing the nutrients necessary for radiant skin.  Nourish your skin from the inside out, avoid any foods that might be inflammatory to you and this will keep both the gut and the skin healthy so that they can continue to protect your body from the dangers of the outside world.

Client Testimonials:

If you are suffering with IBS or any other debilitating issue give it a go. It achieved more in 2 weeks than a string of healthcare professionals and assorted concoctions could in 2 years.  It is non-invasive, supportive, easy to use and well priced. What are you waiting for? Take the first step and talk to Kerry who will guide you through her vast knowledge and holistic approach to wellbeing.   Grab the opportunity with both hands! CD

I suffered from eczema, so wanted to try the programme to improve my gut health as I had been told that the health of my skin was a reflection of my gut health, in the 21 Days my eczema that I have suffered from for 20 years has started to clear up, and the best result that I did not expect was that my depression has gone!  I have suffered from depression for a long time and although I had read that gut health was a factor in depression and anxiety I was rather sceptical but I am pleased to say that after completing the 21 days 6 months ago, my depression and anxiety has improved significantly which was truly amazing for me and a totally unexpected “side effect”. JS

The Pure 21 day challenge is designed to help heal and optimise your intestines and metabolism.  With this simple programme, Radiant Skin, Hormone Balance and Weight Management become considerably easier to achieve.  If you would like to make your skin your friend rather than your enemy, heal your intestine and get back your self-esteem, sense of empowerment and quality of life, then this programme is for you.  “Self Care is the new Health Care”

Do you want Radiant Skin? Do you want to improve your lifestyle?…

Join us on 18th September for our Pure 21 Challenge : Click Herre to contact us  with the subject PURE 21 and we will email you all the joining information and as a valued member once you sign up you will also get our FREE 10 Steps to Optimal Gut Health.

Vital Signs

Why You should be monitoring your vital signs 24/7 : The Vital Signs You Should Be Checking Regularly

What is a vital sign you may ask………and why should you care?  A vital sign is a specific measurement that should be routinely monitored and a once or twice a year visit to your GP just won’t cut it.

To live a healthy lifestyle it is critical to check your vitals and keep tabs on your health.

The good news is that monitoring these vital signs yourself is becoming easier and easier and I have to say more fun as you can track and measure – watch your progress, see the improvements to your health and share your statistics with others to help inspire and motivate them.

It is really important for me to be able to test my clients vital signs and now I can do this with more and more easy.  I can now test my clients Aortic Pulse Wave Velocity – this tests how stiff or flexible your arteries are and calculates your risk for heart disease before this could only be done in a hospital with equipment that cost 1000’s of pounds, but I have a very accurate hand held device, produced to the required medical and scientific standards that cost less than £200 and now which is even more exciting ….I have a device that my clients can own and wear and do their own monitoring 24/7.

If you would like more information on how you can monitor your vital signs 24/7 and take control of you health then email me : kerry_vlf@btinterent.com with the subject VITAL SIGNS  and I will send you a 2 minute video to explain more.

Don’t follow the trends, drive the change, improve your lifestyle!

I believe that sooner, rather than later we will be paying for our healthcare, we currently pay indirectly through our taxes etc but I believe this will become more of a direct cost where we pay up front for health services or have to take out private medical insurance to cover this so keeping track and improving out health is now more important than ever.

What should you be monitoring?

Your pulse rate, blood pressure, respiratory rate and body temperature are 4 vital signs that we recommend tracking on a regular basis, but I would also recommend tracking your steps, sleep quality and blood sugar levels.

  1. Pulse

Your pulse rate (heart rate) is the number of times that your heart beats in one minute.  A normal healthy pulse rate range is 60 to 100 beats per minute.  Factors such as medication, weight, temperature, emotions and body position will affect and manipulate your beats per minute.

Knowing your regular pulse rate can be critical in gauging your heart’s health.  If your pulse  rate is too high it can mean your medication dosage is off or can even be a predictor of a heart attack.  A slow pulse rate may lead to dizziness, shortness of breath, chest pains, and even passing out.

  1. Blood Pressure

High blood pressure can be extremely dangerous; the worst part is that often there are no symptoms.  You need to measure your blood pressure to detect signs of hypertension (high blood pressure) as this puts extra strain on your arteries and your heart, and if left undetected and resolved this will strain and weaken your arteries.  This makes them thick and inflexible and it is more likely they will become clogged so it is imperative to measure blood pressure consistently.

  1. Body Temperature 

Your body temperature indicates your body’s ability to generate and get rid of heat.  Our bodies are able regulate within a safe narrow temperature range regardless of outside temperatures.  Normal temperatures typically average around 98.6°F (37°C), this may vary by 0.5° – 1.0°F.

Monitoring and understanding what your average body temperature is vital, as typical ranges can vary among different people. Once again knowing your body is important because you will then understand what is abnormal for you.  The body’s way of fighting off an infection is through a fever, it raises your internal body temperature, but temperatures over a certain range can become dangerous.  When you are ill, it is important to have access to monitoring your fever in case a dangerous spike occurs, or so you know if your high temperature has been present for an abnormally long period of time.

  1. Breath Rate

Your breath or respiratory rate is the amount of breaths taken within one minute.  A regular respiration rate for adults is between 16 to 20 breaths per minute, if it is below 12 or over 25 breaths while resting this is considered abnormal.  Medical monitoring of this vital sign is neglected and most of time it is not even measured at your doctor’s visit.

Your respiratory system is what delivers oxygen for your body’s energy production, and is responsible for removing carbon dioxide.  Your breath rate can actually be a predictor of illnesses, as well as providing valuable information about your cardiac, neurological, and pulmonary conditions.

Stay ahead of your health, detecting breathing abnormalities can be indicators of an underlying health condition.

  1. Steps

10,000 steps/day seems to be a reasonable estimate of daily activity and can be traced to Japanese walking clubs 30+ years ago.  Studies are emerging documenting the health benefits of attaining similar levels.  Depending on your age, your job etc this may vary but there is no denying that people who set a goal or have a challenge will be more active.

I have found myself running up and down the stairs just to get those last few steps in to complete my daily goals, many of my colleagues and I have clients who are part of a group and share their progress, this motivates them to increase their daily steps, so as with everything else monitoring your steps helps to keep you motivated and keeping up your steps daily will contribute to your long term and overall health.

  1. Sleep quality

Sleep is essential for a healthy heart. People who don’t sleep enough are at higher risk for cardiovascular disease — regardless of age, weight, smoking and exercise habits.  A tired brain isn’t able to communicate effectively or efficiently and this can lead to imbalances and unhealthy habits.  Poor sleep is linked to a weakened immune system as well as mental health problems such as anxiety and depression

Sleep is as important to our health as eating, drinking and breathing. Our bodies repair and our brains consolidate our memories and process information whilst we sleep.

We all know whether we are asleep or not so you may question why you need to monitor your sleep but this is because we have different levels of sleep depending on our brain waves, so you can have light sleep or very deep restorative sleep and by monitoring what portion of the night you spend in a deep restorative sleep you can then take measures to improves your sleep hygiene : such as adjusting exposure to light, changing the temperature in your bedroom to changing your eating, drinking and exercise routines which can help you sleep better.

  1. Blood sugar levels

Blood sugar testing is an vital part if diabetes management but new research is coming out all the time identifying sugar as a major health risk not only for diabetes but for Alzheimer’s and dementia – “Eating sugar and refined carbs can cause pre-dementia and dementia”  Dr Mark Hyman.  Our diet and lifestyle impacts our health and a great way to monitor this is to monitor your blood glucose levels, it is one of the major factors that starts the brain damage cascade that leads to chronic illness.

Your vital signs are far more important than you might think.  Understanding and knowing what is normal for you will help you to detect early signs of underlying health issues.  You will be able to perceive what is considered healthy or unhealthy for YOU.  Regular monitoring of your pulse rate, blood pressure, respiratory rate and temperature gives you control of your health.  I encourage you to monitor these vitals and personally monitor your everyday health.

Before you start to panic about how you keep a check and track all of these Vital signs, I have good news!!  As I mentioned earlier I am very excited as I now have access to a brand new wearable technology that is a game changer in healthcare, it is brand new in the UK and allows you to continually measure and track these vital signs – give yourself a head start on detecting if anything is abnormal for you and if necessary seek help before experiencing any effects that may be detrimental to your health.

I love the statement that your fork is the most powerful tool to transform your health, but I am now adding this wearable technology to that statement : Don’t follow the trends, drive the change, improve your lifestyle – if you would like more information on how you can monitor your vital signs 24/7 and take control of you health then email me : kerry_vlf@btinterent.com with the subject VITAL SIGNS  and I will send you a 2 minute video to explain more.  All I am asking for is 2 minutes of your time!

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Magnesium, Sleep and Sugar

Sleep is essential for a healthy heart. People who don’t sleep enough are at higher risk for cardiovascular disease — regardless of age, weight, smoking and exercise habits.  A tired brain isn’t able to communicate effectively or efficiently and this can lead to imbalances and unhealthy habits .

Magnesium is vital for the function of our GABA receptors, these are found across all areas of the brain and nervous system.  GABA is a calming neurotransmitter that the brains needs in order to switch off, you need GABA in order to sleep.  Without it we remain tense, our thoughts race and we lie in bed trying to count sheep in order to go to sleep without success.  Magnesium is the relaxation mineral and is crucial for sleep, at night we need magnesium to move into our cells for relaxation and great quality sleep

A sign of magnesium deficiency is if you have anything that is tight or stiff, irritable, you can’t relax or if you have cramps anywhere – this can be internally or externally.  Most people, in fact it is estimated that 96% of the population is deficient in magnesium, and are more likely to have elevated inflammation markers.  Inflammation is linked to all major health conditions such as heart disease, diabetes, certain cancers and low magnesium is a risk for osteoporosis and these can all affect our sleep as well as many other parts of our lives.  I always prefer to increase magnesium containing foods but in many cases people are so deficient that the only way to “catch up” is to supplement.

Magnesium helps muscles relax, which is why it is a miracle mineral for sleep, it also helps to keep blood pressure normal and our bones strong.  The list of conditions related to magnesium deficiency is staggering; there are over 3,500 medical references on magnesium deficiency.  Anything from headaches and migraines to chronic fatigue, diabetes and IBS can be linked to magnesium deficiency, and these illnesses will also in turn impact our quality of sleep

You might be magnesium deficient if you have any of the following symptoms:

  • Insomnia
  • Anxiety
  • Muscle cramps or twitches
  • Irritability
  • Sensitivity to loud noises
  • Constipation
  • Headaches
  • Fibromyalgia
  • Chronic fatigue
  • Asthma
  • Diabetes
  • Obesity
  • Osteoporosis
  • High blood pressure
  • PMS
  • Menstrual cramps
  • Irritable bowel syndrome

The reason we are so deficient is that many of us eat a diet that contains practically no magnesium.  Processed, refined and packaged foods, white flour, meat, and dairy contain no magnesium and if this is what your diet consist of then you will be deficient in magnesium as none of these foods contain magnesium.  Even eating a whole foods diet can leave you magnesium deficient as our soils are now depleted and don’t have the correct levels of minerals such as magnesium in them.

Our magnesium levels are also decreased by:

  • alcohol
  • salt
  • coffee
  • phosphoric acid in fizzy drinks
  • prolonged or intense stress
  • antibiotics and other drugs

On top of that if this is the type of diet and lifestyle you are leading then your gut is probably compromised, reducing your ability to absorb magnesium.  To properly absorb magnesium we need a lot of it in our diet and we need enough vitamin B6, vitamin D, and selenium to absorb and utilise the magnesium.

But don’t stress there is an easy fix…….

Stop Magnesium leaving your body by:

Eliminating caffeine, fizzy drinks, salt and sugar, limiting alcohol and making sure you take time out for relaxation.  Following these guidelines will also help you sleep better.

Include Foods High in Magnesium in your diet:

  • Leafy Green Vegetables including parsley
  • Seaweed : Kelp and dulse
  • Nuts: almonds, cashews, brazil nuts, pecans and walnuts
  • Brown Rice
  • Figs and Dates
  • Avocado
  • Garlic

According to guidelines the minimum amount needed of magnesium is about 300 mg a day but in reality most of us get far less than 200 mg and we actually benefit from at least 400 and up to 1000mg per day, depending on your circumstances.

Taking a hot bath with Epsom salts is a great way to absorb and get a good amount of this much needed mineral, add in a few drops of lavender oil and you have the perfect way to relax and prepare for a good night’s sleep.

As mentioned sugar depletes magnesium levels and sugar cravings can be a sign of low magnesium so it can be a vicious cycle and low magnesium can impact our sleep.  Find out more about my go to magnesium supplement by clicking here

So if you are

Struggling with sleep?
Your clothes are feeling tight?
Hormones getting you down?
Feeling fatigued?
And Need Motivation and Guidance to make a change?

Join our 21 Day Challenge to cut out sugar and Feel Fabulous

Contact us  :  with the subject 21 Day Challenge and we will send you all the information on how you can join our 21 Day Challenge.  Just email us to  get started and here’s to your health.