Like all muscles, your heart has to be trained in order to maintain its strength and conditioning….. a few minutes of cardio each day can be a huge help to your hearts overall health.
Whether it’s a quick run in the morning, half an hour on the stationary bike, or a leisurely walk around the neighborhood,.
A strong heart helps to boosts your cardiovascular system, allowing your body utilize oxygen more efficiently, and lower the risk for heart disease. It even allows the heart to better repair itself when damaged. There are four basic components to fitness: cardiovascular endurance, muscular strength, muscular endurance, and flexibility. Cardiovascular endurance is vital because it directly coincides with how effectively you can increase the other fitness elements.
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Thursday 10th of October was Mental Health Day, but in fact everyday should be Mental health Day because our mental health is just as important as our physical health. Did you know that problems with mental health are one of the primary causes of the overall disease burden worldwide.
The primary method of treatment for depression is serotonin reuptake inhibitors (SSRIs), however they are not effective in all individuals, success rates are only about one in three and it is not a long term solution.
Enter…… the gut. Hopefully, it comes as no surprise that there is a connection between the gut and the brain but you might be less familiar with the scientific studies which are now showing that inflammation is the major driving factor of depression and this inflammation starts in the gut. Obesity, heart disease, diabetes, arthritis all of these and many other illnesses are linked to inflammation in the body and they all have neurological consequences. The vagus nerve connects the brain with several parts of the gut, including the stomach, pancreas and intestines – making the gut a very influential path to the brain and when things go wrong, this is a channel for feelings of depression and anxiety.
The balance of the gut microbiome is central to our internal ecosystem impacting our digestion, our immune system and our brain health just to name a few functions in the body that are impacted. When there is an imbalance this can bring about even more inflammation in the brain….. so with dysregulation of the microbiome and subsequent inflammation as a clear driving factor to depressive symptoms, healing the gut to managing these symptoms has become crucial.
9/10 of my clients are now fully committed to healing their gut and join our 21 Day Purify Programme, if you would like to find our more click here to register for our next FREE webinar and further information. You can also get a copy of my book here. I look forward to connecting with you or I encourage you to get started on your journey to Life-Long Health it’s never too late!
Learn Amazing Skills : Learn To Think Clearly |Know What You Want |Release Phobias and Fear | Remove Limiting Belief that Hold You Back
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Strategies to deal with the past.
How to have better relationships
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As published on Watchfit
The liver performs many essential functions related to digestion, metabolism, immunity, and the storage of nutrients within the body. These functions make the liver a vital organ without which the tissues of the body would quickly die from lack of energy and nutrients. The liver plays an active role in the process of digestion as it produces bile and filters out and destroys wastes and harmful substances such as toxins, bacteria and by products from the metabolic processes in the body.
The health of our liver in many ways determines our overall health and it is therefore crucial that we look after our liver – if you place your right hand over the area under the ribs on the right side of your body it will just about cover the area of your liver. Although the liver is the only organ that is able to regenerate if it is even moderately impaired a host of symptoms can occur such as gas, bloating, skin problems, low energy, poor sleep etc,
- A few of the Liver functions include:
- Processing digested food from the intestine
- Controlling levels of fats, amino acids and glucose in the blood
- Combating infections in the body
- Clearing the blood of particles and infections including bacteria
- Neutralising and destroying drugs and toxins
- Breaking down food and turning it into energy
- Manufacturing, breaking down and regulating numerous hormones including sex hormones
As mentioned the liver is able to regenerate but constant exposure to toxic substances can cause serious and sometimes irreversible harm. The source of toxic substances is listed below:
- Alcohol: drinking large amounts can lead to inflammation in the liver
- Sugar: can cause as much damage to the liver as alcohol
- Processed and Packaged foods: contain additives, fillers and chemicals
- Over-the-counter pain relievers: Tylenol, aspirin, ibuprofen and naproxen can damage your liver, especially if taken frequently or combined with alcohol.
- Prescription medications: Some medications are linked to serious liver injury as well as certain antibiotics and anabolic steroids.
- Chemicals: Chemicals you may be exposed to can cause liver injury such as chemicals in your cleaning products, the dry cleaning solvent carbon tetrachloride and a group of industrial chemicals called polychlorinated biphenyls.
In Chinese medicine the liver is known as the green organ, one of our most powerful allies in cleansing the liver is leafy greens. These can be eaten raw, cooked, or juiced and are extremely high in plant chlorophylls which suck up environmental toxins from the blood stream and offer a powerful protective mechanism for the liver.
There are a number of other foods that support the liver:
Garlic: activates liver enzymes that help your body flush out toxins; it contains two natural compounds allicin and selenium, that aid in liver cleansing.
Grapefruit: High in vitamin C and antioxidants which increases the natural cleansing processes of the liver.
Beets and Carrots: Both are extremely high in plant-flavonoids and beta-carotene and can help stimulate and improve overall liver function.
Green Tea: full of plant antioxidants known as catechins, a compound known to assist liver function.
Avocados: helps the body produce glutathione, a compound that is necessary for the liver to cleanse harmful toxins.
Apples: High in pectin, apples aid the body in cleansing and releasing toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.
Olive Oil: Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body.
Cruciferous Vegetables: broccoli and cauliflower increase the amounts of glucosinolate in your body, these natural enzymes help flush carcinogens and other toxins out of our body.
Lemons & Limes: contain high amounts of vitamin C, drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.
Walnuts: high in the amino acid arginine, walnuts aid the liver in detoxifying ammonia. They are also high in glutathione and omega-3 fatty acids, make sure you soak the nuts first.
Turmeric: the liver’s favorite spice, add this detoxifying goodness into your next stew or veggie dish for an instant liver pick-me-up.
There are some specific supplements that have been specially developed to help nourish the liver. Supplements that contain key ingredients chosen for their antioxidant, bitter, and soothing properties, all of which help to keep the liver in good condition.
If you would like help choosing the right foods and supplements and getting started on a specific programme to get your liver healthy or keep it healthy connect with me by clicking here, I can help create a bespoke plan for you, and get you started straightaway.
As Published on Watchfit as a Featured Expert
Smile, it’s free, contagious and good for you!
Smiling has a positive effect on your wellbeing and we need to make more room in our lives for fun, laughter and smiling. Often as adults we tend to get caught up in the stresses of life and life gets too serious and we seems to have less and less time for fun and laughter.
Research has shown that there are many health benefits of smiling, when you smile and laugh there are a number of physiological changes that occur in your body, it activates neural messaging that benefits your health and of course your happiness.
Smiling activates the release of nueropeptides that work to fight off stress and the feel good neurotransmitters dopamine, endorphins and serotonin are also all released, these neurotransmitters help to relax your body, they lower you heart rate and your blood pressure – all good for your health. So when you feel your stress levels rising, it may be hard to find a reason to smile but find a funny video or a picture that makes you smile and you can counteract the effects of stress in your body.
Endorphins also act as a natural pain reliever, this makes it 100% organic with no negative side effects and serotonin is an 100% organic anti-depressant, again with no negative side effects.
So go on smile, you know you want to and as I mentioned before it is contagious. If you smile at someone, it is likely they can’t help but smile back and chances are it will change their mood and they will pass it on. You are then creating a relationship that allows both of you to release feel good chemicals and have a happier and healthier day.
Did you also know that you are better looking when you smile, try it out – people will treat you differently. One study reported that seeing an attractive face activates your orbitofrontal cortex, this is the region of your brain that processes sensory reward, so the study suggests that when you see a person smiling you feel rewarded. When you smile you are viewed as attractive, reliable, relaxed and sincere, so keep smiling and see how it works for you.
Smiling raises your vibration; it can instantly change your mood. It’s impossible to sad, angry or depressed and smile at the same time. If you focus your energy on smiling and being happy, you raise your vibration and if you send out good vibrations you will receive good vibrations and attract positive circumstances. The brain can’t handle two emotions at the same time or two vibrations – it is one or the other, happy or sad, relaxed or stressed, accepting or resisting. Your smile is the switch that flips the vibration from lower to higher.
When your vibration is low, you don’t see the positive in any situation but rather focus on the negative, you don’t see things as they really are, you miss opportunities and you don’t experience life to its fullest.
Have you ever found that your day starts, something may go wrong like being stuck in traffic, you are then late for work or an appointment, you start to focus on what has gone wrong and things very quickly spiral out of control and your day seems to get worse and worse, your stress levels rise, what happens is that you are lowering your vibration and the more negative you are the more negative situations you attract. However, if you can switch that around, be grateful that you avoided the accident that made you late, you start to see the positives and the opportunities to have a great day, live in the moment and have a great day every day.
If you are still not convinced here are 7 Benefits of Smiling:
- It releases endorphins that that help lower stress
- The more we smile the more often we feel happier and relaxed
- Endorphins act as natural pain killers
- When endorphins increase, cortisol the stress hormone is reduced
- Laughing is good for us physically as it helps to expand the lungs, increase our oxygen levels and improve our pH levels
- Smiling make you more attractive and approachable
- It’s free and contagious, help others feel better too!
Simple Ways to Make you Smile Every Day
- Watch funny films, video’s or the comedy channel
- Look at pictures that bring back happy memories
- Meet up with friends who make you smile and laugh
- Focus on what is going right rather than what is going wrong
- Be grateful and give thanks
To find out more about raising your vibration, improving your health and simple ways to release stress to enable you to smile more, find out how I can help create a bespoke plan for you, connect with me by clicking here and we can start straightaway.
As Published on Watchfit as a Featured Expert
The reasons why you are always tired could simply be lack of sleep! However, lack of sleep may be the symptom but there are many underlying causes to lack of sleep and general fatigue.
When the body is under stress of any kind, psychological, emotional, physical this can impact the overall function and health of the body and as the body likes to be in balance (homeostasis), it will always try and achieve this balance but may need extra resources, if it does not get these resources in the form of rest, good quality food and supplements we end up fatigued as the body cannot cope.
I believe that we should have sustainable energy throughout the day, ready at the start of the day and feeling energised throughout the day, if you are unable to get out of bed, the snooze button is your favourite button and you rely on coffee to get you through the afternoon slump then please continue reading, this is for you………
The reasons you could be suffering from fatigue are as follows:
- Toxicity in the body leads to low energy and exhaustion among other symptoms
- Caffeine leads to insomnia and anxiety
- Food intolerances lead to nutritional deficiencies that lead to fatigue
- Sleep debt – getting less than 7-8 hours of sleep a night
- Stress = raised cortisol levels which leads to fatigue
- Exposure to environmental toxins and pollution
- Prolonged stress due to financial hardship, bad relationships or work environment, and other conditions that entail feelings of helplessness
- Negative thinking and emotional trauma
- Lack of sleep
- Poor diet and lack of exercise
On the other hand diet and lifestyle are the basis of all of these, if your diet is poor, you are constantly under stress of one form or another, not getting 7 – 8 hours of sleep per night, the body will be wearing down and not getting the chance for repair which leads to fatigue. When the body simply cannot keep up with the tremendous amount of daily stress we end up with adrenal fatigue, this is where the adrenal glands become overloaded and ineffective. If you don’t address the underlying cause and this goes on for a period of time you may end up with chronic fatigue and then you will have a much longer road to recovery.
The 3 Steps to Solving Fatigue
Without stating the obvious, the treatment involves reducing stress on your body and mind, eliminating toxins and nourishing the body.
Diet and lifestyle are a huge factor and there are a number of foods that you should include, equally there are foods that need to be avoided and you should always do what you can to avoid toxins and chemicals in your environment.
As discussed earlier, one of the foods to avoid is Caffeine, apart from interfering with sleep, it can add to your toxic overload. Sugar & sweeteners, try to avoid sugar as much as possible and be aware that it can be added to all sort of foods even ones you least expect such as savoury tinned or bottled sauces. Processed foods, they have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle.
We are looking to have as nutrient dense as possible:
- Cruciferous vegetables (cauliflower, broccoli, brussel sprouts, etc.)
- Organic Chicken and beef
- Nuts, such as walnuts and almonds
- Seeds, such as pumpkin, chia, and flax
- Celtic or Himalayan sea salt; with
- good fats such as coconut oil, olive oil, organic butter or ghee.
Contact me for my healing diet cheat sheet for more food suggestions.
Supplements: Another big key is taking the right supplements. I always recommend eating the right foods to heal your body. However, due to soil depletion (from over-farmed and unhealthy farming practices), many of our fruits and vegetables do not have the same amount of nutrition that they did even 50 years ago. So, certain nutrients are beneficial. I always recommend taking food based natural and organic supplements which could greatly improve your symptoms of fatigue. I always recommend a bespoke Supplement plan designed for you individually, please discuss your supplement needs with an expert and don’t hesitate to contact me if you need help with this. As a valued reader I am happy to give you a FREE supplement consultation.
Stress Reduction: Last but not least you need to Pay attention to your body!
- Sleep 8-10 hours a night
- Keep to a regular sleep cycle – ideally, in bed before 10pm
- Laugh and do something fun every single day
- Eat nutrient dense REAL foods, reduce sugar and caffeine
- Exercise (do something you enjoy, even walking can help)
- Avoid negative people and self talk
- Take time for yourself – to do something relaxing (yoga, meditation, bath)
Diet, supplements and your environment are essential when dealing with fatigue and your environment is possibly the most important. So, be kind to yourself! Try to be around people who will support you and are mostly positive, stay positive and avoid saying negative things about yourself and others.
To find out more about stress relief and how I can help create a bespoke plan for you, connect with me by clicking here and we can start straightaway.
Most people want to enjoy better health, people are living longer and want to look younger and enjoy their life to the full despite their age and for this they require energy.
Energy comes from our cells, these are little powerhouses in the body and there are over 75 trillion, working together to produce the living breathing you.
The recipe for healthy cells
- The ability to detoxify
It makes sense that in order to increase our overall health, maintain our optimal weight and assist in reversing or preventing aging and disease we must maximize the functioning and efficiency of each of the cells in our body but giving it the right nutrients and one of the easiest and most efficient ways to positively impact your health is through the food choices you make.
Detoxification is what your body does naturally to neutralize, transform or get rid of unwanted materials or toxins. It is a primary function of the body, and some argue that because of this there is no need to detoxify.
However, we now live in a very toxic world, our bodies are being bombarded with toxins from processed and packaged foods, the water we drink, the skincare we use that is full of chemicals and toxins, our household cleaners and the air we breathe – most people are exposed to between 150 – 500 toxins before we leave the house everyday from toiletries and makeup. So we really need to support, improve and optimize the function of our body’s own detoxification systems.
The food we eat can add to the toxic overload as processed and packaged foods have additives, chemicals and preservatives – junk food, trans fats, the wrong salt, sugar, alcohol and caffeine all add to the daily toxic burden. Not only do we need to reduce the amount of toxins that we put in and on our bodies, we need to support our body’s detoxification pathways at the same time and this is where a detox diet can be helpful.
Benefits of A Detox Diet:
- Feel Great
- Increase Your Energy
- Have More Mental Clarity
- Sleep Better
- Have Regular Bowel Movement
- Have More Flexibility
- Enjoy Clearer, Softer Skin
- Have Less Aches And Pains
Detox Diets can be dangerous and can be as faddy as all the other well known diets out there, while you do need give your digestion a rest, it is not necessary to do some weird and wonderful juice fast with weird and wonderful drinks and half starving yourself.
Celebrities do tend to promote all kinds of eating regimes and crazy nutritional ideas, many of which may work in the short term, but inevitably are not nutritionally balanced or support our overall health in the long term.
What we are looking at is removing and reducing the foods that the body treats as toxic and replacing these foods with wholesome REAL organic foods which are as nutritionally supportive as possible. As mentioned we live in a chemical age, many of us are suffering from the effects of poor dietary and lifestyle choices
Eight signals your liver is telling you that you need to detox
Did you know that besides your heart, your liver is probably the hardest working organ in your body?
Eight signs your liver is telling you it needs help:
- abdominal bloating
- excessive abdominal fat; pot belly; or a roll around the upper abdomen
- trouble digesting fatty foods
- acid reflux/heartburn
- dark circles under the eyes
- overheating of the body & excessive perspiration
- acne/rosacea or itchy, blotchy skin
- unexplained weight gain and inability to lose weight even with calorie restriction
These are signs you need to take action and follow a detox as well as alter your diet and lifestyle. Detoxing helps our bodies cope with the onslaught of toxins and stress which are an unavoidable part of modern day life.
How Do You Do A Detox?
A detox program has to address both internal and external toxins. Not only do we need to deal with the toxins we eat, drink, breathe and put on our bodies, it is just as important to address the internal toxicity created by the body as it performs its normal everyday functions.
A comprehensive detox program must supply the appropriate nutrients to do this
– and should include nutrients specifically to support the two most important detoxification organ systems, the liver and the gastro-intestinal tract. It is essential to have a programmes that is based on sage, effective, all natural herbs and nutrients and work with your body’s own detoxification and elimination pathways
- Remove the Number of Toxins Going In
- Assist the Body’s natural Capacity to Neutralize and Eliminate the Toxins
- a) Support Gastro-Intestinal Function
- b) Support Liver Function
There is a lot of research documenting the detox diet’s role in health, weight loss and disease. There is even a scientific term for chemicals and substances that are foreign to the body and come from the external environment – xenobiotics.
Health experts recommend that we should do a whole body cleanse at least 3 if not 4 times a year – at the change of the season, spring summer autumn, post Christmas and then an additional time in the year if you are going on holiday or for a special occasion just to refresh the system and improve vitality.
Sign up for our 10 Day Delicious Detox – use the code: DDBF15* to get your “Black Friday 25% Discount and get the 10 Day Delicious Detox for £75 : Register Here
*this code expires at Midnight on Sunday 29th November 2015, Detox must be paid for in full by Midnight on the 29th of November to receive the discount.