Throughout this month, I have been assisting with the Diabetes Awareness Programme run by Diabetes UK and Croydon BME Forum with the lovely Gifty Nmaju whose put together weekly educational sessions. I am very proud of the group who have attended and dedicated their time to learn about health eating and implemeting this into their daily lives.
Hi all, here’s a link to a recent podcast I did with lovely host Chris Robison, a lifestyle coach. We talk about my nutrition work, bust some nutrition myths and touch upon spirituality. Will do more on radio in the next few weeks, as there is so much to talk about and share in the field of health, wellness and the cosmos!!
Happy New Year to you all!
I am so excited about this year! As I’m writing this, the word that keeps popping in my head that I’m being guided to share is MAGIC! Anything but, I can hear some of you whisper! On a pragmatic note for many of us the first two months of the year are not the best time of year, as you worry about your weight, how you look post xmas and experience energy dips which makes you want to hibernate under your duvet! A lack of sunlight and low motivation levels also don’t help, perhaps leading to anxiety, low mood and procrastination.
On top of this, since Dec 2016, you are likely to be experiencing a whirlwind of changes in many areas of your life, career, relationships and lifestyle. I believe this is partly from the cosmic energies and planetary positions, as cosmos and environmental changes moderately – strongly influence and trigger emotions within each of us! The change and nudges can feel uncomfortable, taking us out of our comfort zone and leave us feeling confused. Nonetheless the key is to keep our arms open and welcome in the change and speak to someone who can guide you along your way.
So….If you are feeling stuck and confused and feel you are not moving forward in your life, and this includes any area of your life: health symptoms, fitness, life goals, career and relationships then please do contact me as I may be the very person that can help you. With my professional expertise I can unravel where the underlying issue or dis-ease is coming from and how to remedy it to get you back on on track to experiencing a more fulfilling enriching life that should get you bouncing for the rest of the year and thereafter!
Let 2017 be a magical year for YOU! Lets welcome in a new year, and new you 🙂
If you are interested in working with me and would like to book any of my wellness programmes for yourself or someone you know please contact me for a friendly complimentary chat: 07508094098
It is a fact that eating healthy food helps preserve our brains. For my CPD, I went to a stimulating talk yesterday, (September 9th) on the topic of neurodegenerative diseases and enhanced my own knowledge about the characteristics of three types of Alzheimers disease (AD), Parkinson’s disease and inflammatory autoimmune conditions. My own brain was buzzing by the end of it!
The wonderful speaker Professor Dale Bredesen spoke of patient cases whose AD symptoms improved when put on a nutrition and supplementation programme. These patients could go back to leading normal fulfilling lives and not only did their symptoms improve, their biochemical and brain test results significantly did too. Unfortunately pharmaceutical drugs often make the symptoms worse, especially in complex chronic conditions, which is why they don’t work in the long term. Natural therapies are more likely to be successful as they rebalance the whole body, correct deficiencies and neurotransmitter balance, without side effects. It appears that nutrition is being given a second look over as science cannot fix all the problems and the missing puzzle is staring at me in the face!! Furthermore nutrients support the liver function too and many imbalances occur because of the toxicity our body has, such as from heavy metals like mercury. So the answer is simple, lets use nutrients to safely and gently heal and de-toxify ourselves first.
According to Datis Kharrazian, a clinical professor in neuroscience, some of the signs and symptoms of brain degeneration are below and nutritional therapy can help each one.
- Memory loss
- Lack of motivation, drive or passion
- Brain Fog
- Tire easily working, reading, driving, etc.
- Depression, anxiety
- Poor focus and concentration
- Difficulty learning
- Fatigue in response to certain foods/chemicals
There are over 9.9 million new cases of dementia each year worldwide, implying one new case every 3.2 seconds. What got me thinking was how as a therapist I can help the patient prevent and even slow down their disease progression. Many individuals are experiencing cognitive decline without fully being aware of the consequences and for me it can be reversed if detected and managed early as possible. What is also worrying is the memory loss impacting children! It could partly be attributed to their nutrient deficient diets and increased environmental toxin exposure including EMF’s due to modern devices which many of us who are older didn’t have when we were younger. If memory can be improved with eating the right foods, then why should we not bother? So book in for a consultation with myself to boost your mental health function and prevent AD dementia. Some of the nutrients the brain requires cannot be derived from the diet so in conjunction I guide you on the supplements to take, all the advice is fully personalised to you, and your current health status. You can even have a genetic test done to check to see if you are susceptible to AD, or have a family history of the condition. The associated gene is ApoE4 and if you test double positive for this, seeking advice early on is paramount.
I came across some interesting facts on sleep recently, which I’d like to share on my blog. My opinions are next to them in blue.
- 25 YEARS is the amount of time you spend asleep over your lifetime. Wow, that’s a lot of time. During sleep time, numerous restorative processes happen that are crucial to keep us alive and function well when we are awake.
- Genes associated with restoration & metabolic rate are activated during sleep. This involves hormones too so getting good quality shut eye does boost the immune system, keeping the weight in balance, so in essence slimmer. Also anti-ageing! So you look younger with more sleep.
- 7.9 million people have used alcohol to help them get to sleep at night. While 6.8 million self- medicate with OTC drugs. That’s a staggering amount! Try natural remedies first, they work as getting to the route reason why you can’t sleep is more effective than artificially sedating the body and mind.
- 30-40% of all health issues treated by GP’s are sleep related. I reckon there would be less if more people chose complimentary therapies first.
- 11 days is the record for the longest period without sleep. Even one day without sleep can have consequences on health. The longer the period the more it can negatively impact the body and mental health.
- What keeps you awake: 67% said body discomfort, 36% said noise, 34% said their partner, 34% said room temperature. Stress and worrying also is a huge factor. But looks like the people surveyed found the above to be the top reasons.
- You are 5X more likely to get Type 2 diabetes if you sleep 5 hours or less each night. Some truth to this, although there are other lifestyle factors to take into account of course. There are many hormones that interplay such as the hunger hormones ghrelin, leptin, cortisol, and also insulin which is influenced by all of them. Someone sleep deprived is more likely to be hungrier and eat more during the waking period. Constant snacking for example can lead to more insulin being released throughout the day which over time leads to insulin not functioning and responding to raised blood sugars. This leads to the insulin resistance which is type 2 diabetes. The pancreas is the organ which releases insulin, the poor organ also becomes exhausted as its being overworked.
Don’t let the hay fever stop you enjoying nature and hugging that favourite tree of yours.
As temperatures are rising this week, many of you cannot enjoy the glorious weather and sitting by nature because of your hay fever symptoms. Named Spring fever!! Typical symptoms are sneezing, red, itchy or puffy eyes, sometimes surrounded by dark circles, swollen nasal passages, a runny nose with a clear discharge, an irritated throat and fatigue. Some of you may also experience itching deep in the ears.
Why?? I hear you ask. I’m going to answer below and also give you some great remedies that should help these symptoms and even prevent them occurring next spring/summer.
Well hay fever is a seasonal allergy condition triggered by various species of trees, grasses, weeds and other plants whose particles are carried by the wind rather than by insects during late spring and early summer. The pollen particles enter the system and the body does what it can to deal with the allergens and ejects them out of our nose, ears and eyes. The body produces IgE antibodies, which attach themselves to immune cells in the body called mast cells that release histamine and other chemicals to triggering mucus production and inflammation. This reaction is accompanied by the localised symptoms you experience and they begin within two hours of exposure to the allergen, or the reaction can be delayed by as much as eight hours and this still causes misery to many. Symptoms that continue all year are called perennial allergic rhinitis and commonly relate to indoor allergens, such as house dust mites, pets and indoor moulds.
Grass pollen is the most common allergen, which affects sufferers at the specific times of the year when grass pollen is released (May-July). However, some people become allergic to tree or weed and shrub pollens, and will therefore be affected at different times of the year (February-June for trees; September and October for weeds). The most common trees being birch, alder, hazel and horse chestnut.
Pollen-food allergy syndrome
Also known as oral allergy syndrome is when hay fever sufferers react to certain fruits, vegetables and nuts. Sufferers of birch tree pollen may find they also react to many foods including celery, raw tomato, raw carrots, apple and pears, peaches, hazelnuts, which leads to a tingling sensation in the mouth and an itchy throat. This is because these foods contain proteins of similar structure. When the food is cooked or canned, the reaction doesn’t appear to occur as cooking, processing and digestion inactivates the allergens.
Remedies to keep the fever at bay
Medications such as antihistamines and decongestants and steroids may provide short-term symptomatic relief however in some they can cause side effects and are not recommended for long-term use. Managing the symptoms of hay fever with nutrition and supplements positively strengthens the immune system naturally. Thereby providing a greater defence to fight of the pollens and reducing the risk of picking up colds and infections.
1) There are plenty of antioxidants in FRUIT and VEGETABLES. Antioxidants are nutrients in our which can prevent or slow the oxidative damage to our body, caused by free radicals from the environment. The best foods to consume are blueberries, blackberries, red, orange and yellow fruit and vegetables, green leafy vegetables, broccoli, green peppers. These all contain vitamin C & flavonoids which prevent the release of the inflammatory chemical histamine from immune cells and promote openness in the airways, boosting the immune system.
2) QUERCETIN: is a powerful antioxidant, and functions as a natural antihistamine, so stabilises the mast cells involved in the release of histamine. It is best taken in a supplement form where complexes are often combined with vitamin C and BROMELAIN which is a protein- digesting enzyme found in pineapples and papaya. In high doses it can reduce sinus pain and enhances the absorption of quercetin.
The supplements below are my top picks for the relief from sneezing, congestion and itching.
- Higher Nature’s Quercetin with Bromelain tablets away from food. Take with vitamin C capsules to aid absorption of quercitin. OR
- BioCare’s Quercitin Plus with Quercetin, Bromelain, Netttle & vitamin C
- Vogel’s Pollinosan Luffa Hayfever Tablets and Luffa nasal spray– a homeopathic medicine made from seven tropical plants.
3) GREEN TEA contains catechins and is richer in antioxidants. ELDERFLOWER AND NETTLE tea and can also be tried. They are anti-allergenic; in the respiratory system they help clear congestion and relieve allergy symptoms. Redbush or Rooibos tea is also a great anti-oxidant tea.
4) Omega 3- Essential Fats. Research suggests that may they omega 3 may reduce the production of inflammatory chemicals in the body which makes it very effective in combating the symptoms of hay fever and treating the causes. Foods that abundant in beneficial omega 3 are: mackerel, salmon, haddock and trout, flaxseeds, chia seeds and nuts.
3) GARLIC is extremely anti-inflammatory, anti-bacterial and anti-viral, boosts the immune system.
5) Some swear by local HONEY. There is no strong evidence that taking honey decrease allergies. Ingesting local honey throughout the year may help by creating immunity to the allergens. I’m a big advocate of manuka honey which is naturally anti-microbial and great for sore throats.
6) Herbal remedies are also available and homeopathic formulas. I am not qualified in this to advise however speaking to a specialist in these field may help, especially if your symptoms are severe allowing you to add on an additional remedy or two to the nutritional remedies above.
- Wipe down your dog or cat with a damp towel after they have been outdoors. They may have picked up pollen from the air.
- Before you go to bed, take a shower to remove any pollen that is stuck to your body or hair.
- Try to stay inside during peak pollen times (7-9am and 3-7pm) and keep windows and doors closed. Try to keep your bedroom window shut to avoid exposure overnight.
- Steaming produces excellent results to break up congestion. Add a few drops of eucalyptus oil to a bowl of hot water and carefully inhale the steam. Avoid eucalyptus if you are taking homeopathic remedies as it voids their action.
- Calendula also known as pot marigold diluted in water makes an excellent eye wash to soothe itchy eyes. Use non-alcoholic calendula. Add a dropper full of colloidal silver to enhance the anti-microbial action and reduce inflammation.
I will be giving a seminar about how to gain healthier hair and skin at Eltham, South East London on Thursday 7th April. The event is run by Sandra Dodds, her website and the link to the event is below. We will cover lots, including going through common hair and skin conditions women suffer from. There will be a dedicated time for a Q&A with myself where you can also ask me pretty much anything. So if you want luscious locks and glowing skin get yourself booked on. It’s a great price of £20.00, so bring a friend and lets have a fun, informative evening. The link is below:
Spring is just around the corner and as the weather gets milder what a perfect time to support the cleansing systems of your body and get super hydrated. I personally have been feeling more thirsty and craving raw juices. My favourite mix is celery, carrot and beetroot. I stir in some spirulina powder to boost the nutrients further. Yippee! The juices I rate highly, consist of a higher proportion of vegetables and are freshly squeezed, NOT ready prepared ones. So a juice of just apple, pineapple and orange is not top on my list as these will send your blood sugar levels soaring and then crashing. Not great if you are sensitive to fluctuating blood sugar levels or have type 2 diabetes!
The juice needs to have vegetables!! Any veg: celery/peppers/cucumber/carrots/kale/broccoli. The lower the sugar content the better so you can start to choose what you want in your juice. As you start juicing and tasting, the better your taste buds become so you crave less of the sweeter juices. Carrots and/or beetroots are great to add in not just for their nutrients but also for sweetness. You can experiment with different vegetables and spices and herbs to give it an extra zing such as ginger and lemon juice. I am not saying one has to go on a juice fast. A freshly prepared juice drunk now and again especially on an empty stomach may boost your health too. If you do not own a juicer or cannot be bothered to juice do not worry there are many juice bars in and around London that will whizz one up for you instantly.
Some of the benefits of juicing:
- Nutrients are quickly digested and absorbed
- Contain vitamins, minerals, live enzymes and is hydrating for body’s cells and skin
- Weight loss benefits
- More energy, yes definitely, especially if beetroot is added.
- Healthy glowing skin
- Sparkly eyes and better vision
I’ve collected answers to frequently asked fitness questions from industry experts and what I would advise too.
I have knee pain- so I can exercise?
Many people use knee pain as an excuse not to exercise, but there’s a difference between pain and discomfort. If there’s shooting pain, then a physio should look at it. If it just feels a bit stiff then swimming,the rowing machine and cycling are activities you can try and be doable. Ideally the muscles around the knee need to be strengthened, so lunges and squats can help.
What are the best exercises for the tummy?
For firm abdominal muscles, body fat needs to be reduced. Which is 80% to do with nutrition, the rest is aerobic exercise. After that, you need to work on the muscles at the side of the abdomen, the obliques and the transversus abdominis. The plank is a great exercise. Start by holding your stomach and bottom muscles tight for 10 seconds until you can hold it for at least 1 minute. Yoga, Pilates, swiss ball classes tend to focus on the core.
What’s the fastest way to tone flabby arms?
Interval training actually! One minute sprints followed by one minute of fast walking. Circuits class, swimming front crawl and racket sports are great arm toners. Other resistance training exercises can be performed too and a PT can show you how. Weighted dumbbells are great too and triceps – the muscles at the back of the arm are the easiest to tone up.
Is there a particular good time of day to exercise?
The way it stands at the moment, exercise has an accumulative effect and my opinion is it doesn’t matter which time of day one exercises as for me whats more important is the quality of the workout, strength and condition of your body and diet. I would avoid exercise close to bedtime as exercise has a stimulating effect. Personally I feel afternoon and early evening are the best times as the muscles are warmed up than if you wake up and go for a run even after a short warm up. The muscles have to be fully ‘warm’ and ready for you to avoid injuries. If you don’t feel strong enough or not well then avoid exercise as the performance of your workout is likely to be poorer.
Can I exercise on any empty stomach?
I personally wouldn’t recommend it, because you run the risk of tiring sooner and potentially burn less fat overall as fat metabolism is dependent on carbohydrate stores. The other downside is muscle mass may be compromised as its used as an energy fuel in place and this is what you want to avoid losing as having more muscle mass is what keeps you looking trim and toned and revs up your BMR further. On the other hand, gentle stretches are fine to perform.
Is it okay to do all your exercise at the weekend?
You’re better off spacing out your exercise sessions to get the maximum benefit of ‘afterburner’ where your body is still benefiting from exercise up to two days after the session. Even exercising on alternate days is better than exercising just once a week. If you want to get more fitter then you have to increase the intensity, for e.g increasing the weights and number of reps you do as your body gets stronger. Otherwise the exercises will be easy and you don’t gain the maximum benefits from the time you’ve spent on the workout.
What are the best exercises?
Mixing it up is the key, as this utilises all the different muscles. Doing too much of the same exercise can lead to too much bulk in one area of the body. I would recommend 1) skipping as no 1- because you are performing aerobic (fat loss) and anaerobic (muscle building) at the same time. Its low impact, cost effective and will get you fit in no time. 10 minutes a day to begin with if you do nothing at all.
My next favourites are the following which you can mix up. If you do any of these 3 times a week that’s great. 2) swimming- toning, low impact, no sweating, relaxing and energising. 3) cycling- aerobic & toning 4)rowing machine- perfect all body workout 5) any exercise gym class like boxercise, body pump, aerobic dance class, etc. 6) Racket sports, tennis, squash & badminton. The exercise has to be enjoyable for you. Some may feel like they are tough, but if you feel amazing afterwards, then continue with it as you get stronger and fitter.
Do consult a personal trainer or GP if starting out with a new fitness regime for more tailored advice, as the above may not be suitable for everyone.