Boost your Metabolism!

Here are 5 ways to increase your metabolism.

Eat Breakfast. You’re metabolism slows down during the night, having breakfast ends your fast from the night before and gets your metabolism going. Eating breakfast will not only increase your metabolism, but people who eat breakfast are more likely to consume fewer calories throughout the day. Eating breakfast also leaves you feeling energetic rather than lethargic first thing in the morning.

Drink Water. Being dehydrated can cause your metabolism to slow down. Drinking water will help to increase your metabolism and it will also increase the feeling of being full, you’re therefore likely to consume fewer calories at each meal. Adults should be drinking 1 litre for every 50lbs of body weight.

Exercise daily. Increasing your lean muscle mass reduces fat and increases your metabolism. Studies have shown that your metabolism not only increases during exercise but that it stays elevated for a period of time afterwards. Try doing thing you enjoy so that you’re likely to commit to exercising regularly.

Eat protein with every meal. Eating protein increases your metabolism as your body uses more energy to digest protein in comparison to carbohydrates. Eating protein also keeps you feeling full for longer and decreases you’re cravings for unhealthy snacks. Try sources of protein such as: eggs, salmon, chicken, tuna, beef, mackerel, sardines and/ or turkey,

Eat smaller meals more often. Eating smaller meals more often ensures that your body keeps working and using energy to digest the food. If you want to lose weight, you need to eat! Try snacking on a handful of mixed nuts, natural organic bio-live yoghurt or an avocado on wheat free rye brea

Healthy Eating At Your Desk!

Eating at your desk is not ideal. In an ideal world we'd all be working fewer hours, fewer days and taking more vacations. Unfortunately for many of us our jobs keep us in front of a computer for more hours than are natural. It's not recommended that you eat at your desk through your workday; however there are times when deadlines must be met and every hour in the day is accounted for.

During these times don't let the lack of time become an excuse for a poor diet. A poor diet can affect our mood, lead to weight-gain, a lack of energy, dehydration – the list goes on. If you must eat at your desk make the right choices. Start now by changing some of the foods you currently have for foods that will give you energy and leave you feeling good. Try the following:

CHANGE coffee, FOR water and herbal tea. Dehydration can cause headaches, make you feel weak, dizzy and make you feel tired. Drinking enough water will also force you out of the desk even if it's just a short walk to the lieu

CHANGE sandwiches, FOR rye bread (wheat free, gluten free) with peanut butter. Wheat can make many people feel bloated and lethargic. Peanut butter is a good source of protein and ‘good' fat, choose organic no sugar added peanut butter.

CHANGE crisps, FOR mixed nuts. Nuts are an excellent source of protein and are high in essential amino acids. Try a mix of brazil nuts, cashews and walnuts.

CHANGE cakes, FOR avocado. Avocados are rich in protein and also contain monounsaturated fats, which may help to lower cholesterol. They don't need to be messy. Cut the avocado around the long way and twist the two halves. Remove the pit and eat using a small spoon.

CHANGE fruit yoghurts, FOR natural bio live yoghurt and muesli (wheat free and gluten free). Muesli is high in fibre, which can help to lower cholesterol levels, and complex carbohydrates that are important for sustained energy. Eating bio live yoghurt can help in maintaining a healthy digestive system as well as boost your immune system.

All of these suggestions do not need to be refrigerated, with the exception of the yoghurt; therefore, you can store them in your desk! Yoghurt can be kept for a couple of hours at room temperature, try having it as an early morning snack.

If you're are really pressed for time all major food stores now have on line shopping. The first time you sign up will take the longest, once you're set up then you can save your favourites and save time in the future. You could always have someone order it for you!

Shopping List: peppermint chamomile or nettle tea, wheat free gluten free rye bread, sugar free peanut butter, mixed nuts, avocados, bio live organic yoghurt, wheat free gluten free muesli.

When shopping purchase as much organic as possible to ensure the maxium nutrients possible.It has also been well document that the residues from pesticides and fertilisers are stored in our fatty tissues.

All of the suggested snacks are excellent at any time, not just when you are eating at your desk. Remember improving you're diet does not replace the need to move you're body. Do you're best to eat away from you're desk and get out and MOVE.

Don't wait for the New Year to improve your health!

We all know that exercise is important. We know that it improves our mood, helps us to either lose or maintain weight, increases our energy levels, helps prevent diseases - the list goes on. It’s so important that the government has gone as far as to set guidelines for exercise

The government recommends that people exercise five times per week for 30 minutes at a moderate intensity for general health; however, studies have proven that vigorous activity 3-5 times a week for at least 20 minutes is what you need to attain maximum health benefits and increase longevity.

In today’s busy world where people are juggling work life, home life and a social life, there is little time left for any kind of exercise regardless of it being moderate or vigorous. Or is this lack of time just an EXCUSE to be lazy? After all 20-30 minutes really isn’t that long. It’s the amount of time we spend hitting the snooze button, waste watching T.V. or waiting while dinner is in the oven.

Here are some techniques to helping you find the time to becoming a healthier you!

Make the decision. The first step is deciding that your health comes before everything else. Think of exercise as the medicine that keeps you well. If you were ill and your doctor prescribed a medication you wouldn’t think of not taking it. Think of exercise in the same way. Don't miss taking it!

Start today. It takes 21 days to create a new habit. The sooner you start the easier it will become. If you can stick to it for 21 days straight, you’ll be pleasantly surprised when it no longer feels like a lot of effort, but rather a regular part of your daily routine.

Find the time. Not having time is a nothing more than an excuse. If you were to become ill, I guarantee you’d find the time to recover. You’re body wouldn't allow you to continue with daily activities until you were well. Take the time now to write down what you do every day over a week. Once you've done this look at your timetable and see where you have pockets of time where you could exercise.

Schedule it. Once you’ve found that time, schedule it! Book an appointment with yourself and don’t let anyone break it. You’re health is just as important as a scheduled meeting at work. You’re boss wouldn’t accept you missing a meeting, and neither should you. Be your own boss.

Work hard. Once you’ve made the decision and found the time, the next step is to make the most of it. Work hard! As previously mentioned vigorous activity has far more health benefits than moderate intensity workouts. Examples of vigorous activities are running, circuit training, team sports, tennis, jumping rope, boxing and aerobics, basically anything that makes you sweat and increases your breathing.

Enjoy it. Find an activity you enjoy doing. Whether it’s running or a gym class use the time to have fun. Enjoying what you do will set you up for success. Don’t think of exercise as a chore, rather as a way of life.


Remember it takes 21 days to create a new habit. Start yours today! Don’t be lazy. Don’t put it off. This is your health, your life. Don’t wait for the New Year to start. New Year’s resolutions are another EXCUSE to putting things off. Feel and look great by the time the New Year comes around!

Do you find drinking water in the winter difficult?

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!

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.

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!

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.