Come the winter months do you find yourself suffering from dry and itchy skin, chapped lips, dry coughs, nosebleeds, acne, or even headaches? If you do it may be because you’re dehydrated.
You need to DRINK more WATER!
Many of us find drinking water in the winter much more difficult than in the summer months; however water in the winter is just as important. In the winter we experience much drier conditions due to a drop in humidity outdoors combined with the use of heating systems indoors.
The cold weather doesn’t make drinking water as easy as when it’s a nice hot summer’s day; however, one SOLUTION to increasing your water intake in the winter is by drinking herbal teas. Not only do herbal teas count towards your water intake they have many additional health benefits. Avoid adding sugar to your herbal tea, the reason being that your body uses water from your tissues to dilute the sugar in order for it to be absorbed into your blood stream, therefore further dehydrating you.
Here are 5 must drink teas for the winter!
Dandelion Tea
This is a great tea for cleansing the blood and liver. It helps to alleviate constipation and bloating. Women may find that it helps to alleviate the symptoms of premenstrual syndrome, it is also known to be good for sufferers of gout.
Fennel Tea
Great for bloating and eliminating gas, this tea is also known to be very good for IBS sufferers.
Peppermint Tea
This is an excellent tea for calming the digestive tract, as well as easing nausea and headaches. As an added bonus it can help with bad breath.
Lemon Tea
Lemons are known to cleans and stimulate the liver and kidneys as well as easing heartburn and bloating.
Ginger tea
A brilliant tea first thing in the morning as the slight bite of ginger will help to wake you up and keep you alert. Also known to help with upset stomach, nausea, soothe menstrual pains, ward off colds, and help to reduce soar throats.
All of these ‘must have’ teas can either be purchased as already made tea bags or you can make them yourself by adding the natural ingredients to boiling water.The next time you experience dry and itchy skin, chapped lips, dry coughs, nosebleeds, acne, or even headaches, before reaching for the usual medications, reach for a few glasses of water or warm herbal tea. You could save money and feel great!
Wednesday 31 October 2007
Sunday 21 October 2007
Set the clocks back, not your mood!
Day light savings time ends on the 28th of October. Most of us dread this time of year as it means less light and colder weather. We quickly feel the urge to curl up at home, drink far too many cups of tea, eat more sugary foods and do very little activity. All of these changes combined often lead to a change in our mood, we don’t feel quite as cheerful, we tend to socialise less and generally feel unmotivated.
It doesn’t have to be this way. Take control and feel good this winter!
In the months leading to summer we all hit the panic button as we realise that we can no longer hide behind all our bulky winter clothing, we want to look good; leading in to winter you might not worry so much about looking good, but what about feeling good? Is your mental health not as important as your physical health?
Of course it is. It is even more important. This winter work on feeling good!
How you wonder? It’s not as difficult as you think. Simply take the following actions:
Action 1: Get Moving
Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on our mood. Exercise releases endorphins in our body and help us to feel happy.
Action 2: Set Goals
Setting goals will keep you motivated and achieving them will empower you. If there’s a new sport you’ve always wanted to try, go for it and set the goal to stick with it for the winter. If you enjoy running, sign up for a race in the early spring and spend the winter training. Once you’ve decided on your goal write it down before the clocks turn back and put it somewhere where you’ll see it every day, when the clocks spring forward you can feel proud to have achieved it.
Action 3: Socialise
Use your exercise time to catch up with friends. It will make your sessions more enjoyable and exercising with someone often helps us to put in a bit more effort. Even better join a new club and meet new people.
Action 4: Watch what you eat
Minimise sugar and refined carbohydrates by eating foods high in protein and fibre to make you feel full and less likely to crave those sugary treats. Weight gain often leads to poor self- image; therefore maintaining your weight through winter is key to staying positive.
Don’t let this winter be a repeat of the last. Take action and feel good! Feeling good in the winter will help you to look good in the summer.
It doesn’t have to be this way. Take control and feel good this winter!
In the months leading to summer we all hit the panic button as we realise that we can no longer hide behind all our bulky winter clothing, we want to look good; leading in to winter you might not worry so much about looking good, but what about feeling good? Is your mental health not as important as your physical health?
Of course it is. It is even more important. This winter work on feeling good!
How you wonder? It’s not as difficult as you think. Simply take the following actions:
Action 1: Get Moving
Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on our mood. Exercise releases endorphins in our body and help us to feel happy.
Action 2: Set Goals
Setting goals will keep you motivated and achieving them will empower you. If there’s a new sport you’ve always wanted to try, go for it and set the goal to stick with it for the winter. If you enjoy running, sign up for a race in the early spring and spend the winter training. Once you’ve decided on your goal write it down before the clocks turn back and put it somewhere where you’ll see it every day, when the clocks spring forward you can feel proud to have achieved it.
Action 3: Socialise
Use your exercise time to catch up with friends. It will make your sessions more enjoyable and exercising with someone often helps us to put in a bit more effort. Even better join a new club and meet new people.
Action 4: Watch what you eat
Minimise sugar and refined carbohydrates by eating foods high in protein and fibre to make you feel full and less likely to crave those sugary treats. Weight gain often leads to poor self- image; therefore maintaining your weight through winter is key to staying positive.
Don’t let this winter be a repeat of the last. Take action and feel good! Feeling good in the winter will help you to look good in the summer.
Sunday 14 October 2007
Keep the fat off this winter!
Big jumpers hide fat well in the winter but come the spring the jumpers must go. Don’t be horrified when they do. Take the following actions now!
Eat to satisfy – For some reason we feel it is easier to eat healthy in the summer when the weather is warm. This winter make the right choices and eat foods that will leave you feeling satisfied. Studies show that foods that leave us feeling fuller longer are high in protein and fibre, these include foods such as: beans, eggs, porridge, and beefsteaks. Foods that are high in refined carbohydrates, sugar and fat are less satisfying and therefore often lead to overeating. Avoid foods such as crisps, white bread, and chocolate bars.
Eat in season foods – This is a great time of year for British food. In season foods taste nicer, contain more nutrients and helps the local economy. In season now are: mushrooms, kale, butternut squash, beetroot, courgettes, and turnips just to name a few.
Drink water. This is a tough one for most, as we often do not feel like drinking water when the weather is cold, rather we reach for coffee, tea, and hot chocolate. Avoid these, as drinks that contain caffeine can leave you craving sugary foods. For a nice warm drink try boiling water and adding fresh mint, lemon and a slice of ginger root.
Avoid alcohol. Come winter we tend to spend more time indoors socialising, which often means more time in the pub. Avoid alcohol as often as possible if not altogether. Alcohol contains 7 calories per gram. That’s a lot when you consider that carbohydrates contain 4 calories per gram and fat contains 9 calories per gram. Drink a pint of lager and that’s 200 calories, a small glass of red wine is 85 calories; you get the picture.
Get outside. Exercising outdoors can be invigorating. Just make sure you are safe, wearing bright colours and keeping warm. There’s so much you can do: go for a brisk walk in the park, ride your bike, play tennis, kick the football around the list is endless.
Don’t put it off. Don’t think that you’ll start in the New Year. The New Year is still 11 weeks away. Those extra five or ten pounds sneak up quicker than you think.
Look forward to taking off the big jumpers in the spring and showing how great you look!
Eat to satisfy – For some reason we feel it is easier to eat healthy in the summer when the weather is warm. This winter make the right choices and eat foods that will leave you feeling satisfied. Studies show that foods that leave us feeling fuller longer are high in protein and fibre, these include foods such as: beans, eggs, porridge, and beefsteaks. Foods that are high in refined carbohydrates, sugar and fat are less satisfying and therefore often lead to overeating. Avoid foods such as crisps, white bread, and chocolate bars.
Eat in season foods – This is a great time of year for British food. In season foods taste nicer, contain more nutrients and helps the local economy. In season now are: mushrooms, kale, butternut squash, beetroot, courgettes, and turnips just to name a few.
Drink water. This is a tough one for most, as we often do not feel like drinking water when the weather is cold, rather we reach for coffee, tea, and hot chocolate. Avoid these, as drinks that contain caffeine can leave you craving sugary foods. For a nice warm drink try boiling water and adding fresh mint, lemon and a slice of ginger root.
Avoid alcohol. Come winter we tend to spend more time indoors socialising, which often means more time in the pub. Avoid alcohol as often as possible if not altogether. Alcohol contains 7 calories per gram. That’s a lot when you consider that carbohydrates contain 4 calories per gram and fat contains 9 calories per gram. Drink a pint of lager and that’s 200 calories, a small glass of red wine is 85 calories; you get the picture.
Get outside. Exercising outdoors can be invigorating. Just make sure you are safe, wearing bright colours and keeping warm. There’s so much you can do: go for a brisk walk in the park, ride your bike, play tennis, kick the football around the list is endless.
Don’t put it off. Don’t think that you’ll start in the New Year. The New Year is still 11 weeks away. Those extra five or ten pounds sneak up quicker than you think.
Look forward to taking off the big jumpers in the spring and showing how great you look!
Saturday 13 October 2007
Think before you eat!
Say no to drugs; don’t talk to strangers; look both ways before crossing the road. Sound familiar? At one point or another we’ve all heard these slogans as children and if you have children of your own you’ve probably used them yourself; the reason being that they work.
Yet the chances of children being hurt or even dying due to the above is far less than the chances of them suffering from the effects of childhood obesity which is closely associated with cardiovascular disease as an adult, diabetes type 2, not to mention low-self esteem, poor body image, and depression.
It may be time to add to our slogans: Think before you eat!
Top 3 things to think about before you eat:
1) Can I pronounce it? Chances are if you can’t pronounce what is on the label then you probably shouldn’t be eating it. Words such as: Sodium propyl para-hydroxybenzoate (E217) a type of preservative; and Disodium 5'-ribonucleotides (E635) a flavour enhancer which is commonly found in packaged foods such as crisps, instant noodles and pies are both banned in some countries. If it is banned in some and not in others do you know if you're living in the one where it's approved?
2) Do I know what’s in it? Read the label. If you’re not sure what’s in your food then should you be eating it? Often when buying frozen meals such as beef burgers or chicken nuggets the ingredients will claim to contain a percentage of beef or chicken (example 57% chicken), but where is the remainder of the meat? It’s often made up of water, fat, skins, and other bi products.
3) Does it look too perfect? Our need for the perfect shaped and coloured fruit has pressurised farmers into using excessive fertilisers and pesticides. So much so that fruits lose their flavour and nutritional value. Unless it’s organic or local it is very likely that it has been sprayed. Have you thought of what these chemicals may be doing to you and your children?
‘Think before you eat’ is a slogan that needs become a reality for modern day parents, especially, in a society where 30% of boys and 40% of girls are estimated to be obese by 2020 (School Food Trust).
The slogans mentioned at the beginning of this article are important and not meant to be made light of. They are simply mentioned to prove that ‘think about what you eat’ is just as important. Parents need to lead by example as it’s proven that children are twice as likely to become overweight if they have overweight parents. Parents must protect their children to the best of their ability; by knowing what their children are eating and educating them to limit the amount of preservatives and additives they are consuming; not doing so will put the futures of their children at risk.
Thursday 11 October 2007
DON'T MISS IT!!!
Open Day - This Saturday!
Dax Moy Personal Training Studios.
11am - 4pm
Bring your family, friends, co workers, anyone you think would enjoy the following:
FREE Neck and Shoulder Massage
FREE Postural Assessment
FREE Blood Pressure Test
FREE Bum and Tum Workouts
FREE Fitness Tests
Free sports massages to anyone who refers a friend through Rosa. (New client can choose whom to train with once they've joined)
Location: http://www.daxmoy-pts.co.uk/Contact.asp
Eggs - 8 reasons to get cracking!
October is officially crack an egg month, but why dedicate a whole month to eggs? What makes eggs so special? Here are 8 reasons:
- Protein: Eggs are an excellent source of protein containing all essential amino acids needed by the human body. An average medium egg contains 6.5 grams of protein.
- Energy: Eggs are relatively low in saturated fat and only contain approximately 80 Kcals
- Vitamins: Eggs are a good source of Vitamins A, B, D and E which are responsible for normal growth and development, essential for many vital functions, protection against heart disease and mineral absorption
- Minerals: Eggs are rich in Iodine which is required for making thyroid hormones; phosphorus, essential for healthy teeth and bones; zinc, important for would healing, and selenium an antioxidant important in protecting against heart disease and some cancers.
- Brain Development: Eggs contain Choline especially important during pregnancy to help with brain and memory development
- Weight Loss: Research has shown that eating eggs for breakfast can help people in losing weight. Eating eggs makes you feel fuller and therefore have less desire to eat other foods
- Inexpensive: Eggs are one of the lowest cost high quality protein foods available
- Variety: There are so many ways you can preparethem: scrambled, poached, fried, omelette, the possibilities are endless
With so many benefits don’t waste time. Get cracking!
What does Jose Mourinho know about eggs?
Last month saw Jose Mourinho the ‘special one’ leaving Chelsea. Whether you loved him or loved to hate him, everyone can agree that English football won’t be the same with out him. Mourinho will be remembered for his charismatic nature and especially for his original quotes.
His most recent when he compared his team to eggs: ‘No eggs – no omlettes! It depends on the quality of the eggs’ A bizarre quote you may think, but not if you understand where Mourinho comes from. In his native country of Portugal food plays an integral part of the culture, and not just any food but good quality fresh food.
Whether you agree or disagree with his analogy regarding football and his players, when it comes to eggs Mourinho was literally correct. The Nutritional content of eggs is severely affected depending on their quality. Research has shown that free-range eggs are higher in omega-3fatty acids, richer in vitamins E and A and average only half as much cholesterol as those of battery (caged) farmed chicken eggs.
Mourinho took his comment one step further as he went on to state that ‘If the class-one eggs are in Waitrose and you cannot go there, you have a problem.’ He is absolutely right in the sense that you need to ensure you get the eggs of the highest quality. This can however be a problem as labels can be misleading. To ensure that you are purchasing quality eggs DO NOT buy eggs that say ‘Farm Fresh’, Naturally Fresh’ or ‘Country Fresh’, these may have come from battery chickens. DO buy eggs that are labelled ‘Barn’, Free-Range’, ‘From hens which have access to pasture’ and ‘organic’.
Love them or hate them there is no doubt that eggs are ‘special’, and that our diet wouldn’t be the same without them; they’re nutritious, easy to prepare and inexpensive and unlike Mourinho they are here to stay.
His most recent when he compared his team to eggs: ‘No eggs – no omlettes! It depends on the quality of the eggs’ A bizarre quote you may think, but not if you understand where Mourinho comes from. In his native country of Portugal food plays an integral part of the culture, and not just any food but good quality fresh food.
Whether you agree or disagree with his analogy regarding football and his players, when it comes to eggs Mourinho was literally correct. The Nutritional content of eggs is severely affected depending on their quality. Research has shown that free-range eggs are higher in omega-3fatty acids, richer in vitamins E and A and average only half as much cholesterol as those of battery (caged) farmed chicken eggs.
Mourinho took his comment one step further as he went on to state that ‘If the class-one eggs are in Waitrose and you cannot go there, you have a problem.’ He is absolutely right in the sense that you need to ensure you get the eggs of the highest quality. This can however be a problem as labels can be misleading. To ensure that you are purchasing quality eggs DO NOT buy eggs that say ‘Farm Fresh’, Naturally Fresh’ or ‘Country Fresh’, these may have come from battery chickens. DO buy eggs that are labelled ‘Barn’, Free-Range’, ‘From hens which have access to pasture’ and ‘organic’.
Love them or hate them there is no doubt that eggs are ‘special’, and that our diet wouldn’t be the same without them; they’re nutritious, easy to prepare and inexpensive and unlike Mourinho they are here to stay.
In Season Super Foods!
How to eat to feel good and look good!
Most of us lead a very busy lifestyle with little time to prepare meals. We eat highly processed convenience foods that make us feel full but often leave us feeling lethargic shortly after.
It doesn’t need to be this way! You can eat not only to feel full, but also to look good, feel good and possibly prevent diseases and increase longevity?
Healthy options don’t need to be time consuming or difficult to prepare; they come down to smart choices. Here are 5 in season super foods to get you started.
Apples. Packed with antioxidants including vitamin C, needed for healthy skin and gums. Contain pectin (a soluble fibre) that can help to lower cholesterol and keep a healthy digestive system
The best way to have an apple is just as it is, but for a change try having them roasted and sprinkled with a little cinnamon
Blackberries. Help to protect against infections and cancers, as they are rich in vitamin C. A good source of potassium which may protect against hypertension
Try mixing them with bio-live organic yoghurt or add to your favourite smoothie.
Pumpkin and Squash. Packed full of the cancer inhibitors beta carotene and alpha carotene and a good source of protein. Pumpkin seeds are an excellent source of zinc, important in maintaining a healthy immune system.
A simple way to prepare pumpkin and squash as part of a meal is to have it roasted. Simply peel and dice into large pieces adding a little
olive oil and seasoning and then roasting for approximately 40minutes.
The seeds make a quick snack. To prepare, simply boil for 5 minutes and then bake for about an hour.
Mushrooms. Richer in selenium than most other vegetables making them potentially very important in fighting cancers in particular prostate cancer.
Add them to a sandwich for a nice texture or make a simple mushroom omelette.
Kale. The super food of super foods! Contains one of the highest levels of antioxidants of any vegetable and is also rich in lutein and zeaxanthin, which can prevent vision loss in old age.
Chop finely and sautee with a little garlic or be adventurous and have a go at making the traditional Portuguese soup ‘caldo verde’; A potato-based soup with finely chopped kale. Most recipes add chorizo but caldo verde can also be enjoyed as a vegetarian dish.
There are many more super foods out there, this list is to inspire and get you started. Choosing to eat in season super foods will not only help you to look good and feel good, being in season will also ensure they are fresher, taste better and cost less. Enjoy!
Rosa Coelho
Coach Intern
Dax Moy Personal Training Studios
Most of us lead a very busy lifestyle with little time to prepare meals. We eat highly processed convenience foods that make us feel full but often leave us feeling lethargic shortly after.
It doesn’t need to be this way! You can eat not only to feel full, but also to look good, feel good and possibly prevent diseases and increase longevity?
Healthy options don’t need to be time consuming or difficult to prepare; they come down to smart choices. Here are 5 in season super foods to get you started.
Apples. Packed with antioxidants including vitamin C, needed for healthy skin and gums. Contain pectin (a soluble fibre) that can help to lower cholesterol and keep a healthy digestive system
The best way to have an apple is just as it is, but for a change try having them roasted and sprinkled with a little cinnamon
Blackberries. Help to protect against infections and cancers, as they are rich in vitamin C. A good source of potassium which may protect against hypertension
Try mixing them with bio-live organic yoghurt or add to your favourite smoothie.
Pumpkin and Squash. Packed full of the cancer inhibitors beta carotene and alpha carotene and a good source of protein. Pumpkin seeds are an excellent source of zinc, important in maintaining a healthy immune system.
A simple way to prepare pumpkin and squash as part of a meal is to have it roasted. Simply peel and dice into large pieces adding a little
olive oil and seasoning and then roasting for approximately 40minutes.
The seeds make a quick snack. To prepare, simply boil for 5 minutes and then bake for about an hour.
Mushrooms. Richer in selenium than most other vegetables making them potentially very important in fighting cancers in particular prostate cancer.
Add them to a sandwich for a nice texture or make a simple mushroom omelette.
Kale. The super food of super foods! Contains one of the highest levels of antioxidants of any vegetable and is also rich in lutein and zeaxanthin, which can prevent vision loss in old age.
Chop finely and sautee with a little garlic or be adventurous and have a go at making the traditional Portuguese soup ‘caldo verde’; A potato-based soup with finely chopped kale. Most recipes add chorizo but caldo verde can also be enjoyed as a vegetarian dish.
There are many more super foods out there, this list is to inspire and get you started. Choosing to eat in season super foods will not only help you to look good and feel good, being in season will also ensure they are fresher, taste better and cost less. Enjoy!
Rosa Coelho
Coach Intern
Dax Moy Personal Training Studios
Wednesday 10 October 2007
Rosa Coelho - My Story
I never thought that I was capable of waking up at 5am! Now I'm waking up at 5am and excited to get to work. Who would of thought that changing careers could be so exciting and rewarding. Becoming a personal trainer has definitely been the right choice for me. I am currently working at a studio in Islington, London, with one of the UK's top fitness experts, Dax Moy (http://www.daxmoy-pts.co.uk/) and an amazing team of knowledgeable, motivated and positive trainers.
What motivated me to pursue a position at Dax Moy's was his holistic approach to training through implementing the P.O.W.E.R Principles (to learn more about the power principles read: http://www.daxmoy-pts.co.uk/articles/PowerPrinciples.asp?id=16). I've often said that if I had to work in a gym that I would have left this carreer path in the first week. I'm not trully sure if that would have been the case as I don't give up easily; however, I say this to reinforce that I whole-heartedly believe in Dax Moy's approach when it comes to training.
Prior to working at Dax Moy's I was a full time primary teacher in North London. A job that I still do a couple of times a week and enjoy very much. I've always loved teaching and don't feel like I've given any of it up, I've just changed from just teaching children to also teaching adults. The difference is that I am now passionate about my subject. My passion is health with the goal of attaining 'optimal health.' For many personal reasons (that I'll one day share) health has become extremely important to me.
Why did I change careers? Over the last few years I'd discovered that I was often giving advice about health, reading about health, and watching programs about health. I finally put two and two together and came to the conclusion that if was going to be dedicating so much time focussing on health, and that since work takes up so many hours in my life that I should just combine the two. The rest as the say is history....or in my case the present and future.
I look forward to many years of being a teacher and learner of 'optimal' health and look forward to the many new clients, stories and accomplishements the future holds.
Rosa Coelho
http://www.rocofit.com/
Health and Happiness
What motivated me to pursue a position at Dax Moy's was his holistic approach to training through implementing the P.O.W.E.R Principles (to learn more about the power principles read: http://www.daxmoy-pts.co.uk/articles/PowerPrinciples.asp?id=16). I've often said that if I had to work in a gym that I would have left this carreer path in the first week. I'm not trully sure if that would have been the case as I don't give up easily; however, I say this to reinforce that I whole-heartedly believe in Dax Moy's approach when it comes to training.
Prior to working at Dax Moy's I was a full time primary teacher in North London. A job that I still do a couple of times a week and enjoy very much. I've always loved teaching and don't feel like I've given any of it up, I've just changed from just teaching children to also teaching adults. The difference is that I am now passionate about my subject. My passion is health with the goal of attaining 'optimal health.' For many personal reasons (that I'll one day share) health has become extremely important to me.
Why did I change careers? Over the last few years I'd discovered that I was often giving advice about health, reading about health, and watching programs about health. I finally put two and two together and came to the conclusion that if was going to be dedicating so much time focussing on health, and that since work takes up so many hours in my life that I should just combine the two. The rest as the say is history....or in my case the present and future.
I look forward to many years of being a teacher and learner of 'optimal' health and look forward to the many new clients, stories and accomplishements the future holds.
Rosa Coelho
http://www.rocofit.com/
Health and Happiness
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