Category Archives: Health

Should You Take Vitamins?

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Andy_Murray becomes forst man in 77 years to win Wimbledon. It is hard to know what is the best for your health and the media always seems to be giving conflicting stories. I take a multivitamin but recent press has said this is not a good idea. So, what is fact and fiction? Let’s try and find out.

In response to an article in the Daily Mail on Thursday July 25th posing the question as to whether vitamins can take years off your life, the Health Supplements Information Service (HSIS) is reminding the nation about the many benefits behind vitamins and minerals that are needed daily to fuel our bodies and keep us healthy.

SORTING OUT THE REAL FACTS:

Vitamins and minerals perform a variety of vital functions in the body, mainly due to their participation in biochemical processes including:

ü working with enzymes to help in the release of energy from food

ü helping to maintain the health of body systems and organs such as the brain, heart, blood vessels and nervous system.

Vitamins and minerals work together to maintain our health and the body cannot function without them. They are essential nutrients and a lack of such vitamins and minerals can lead to poor health.

Vitamins and minerals can be obtained from food, but modern diets are often lacking in these nutrients due to poor food choice. This is amply demonstrated by the findings from the large UK Diet and Nutrition Surveys, which methodologically are among the most robust surveys in the world.

These surveys continue to show a lack of essential nutrients to some extent across population groups but particularly in young women whose mineral intakes may be severely compromised and in children and older people where vitamin D intakes fail to match recommendations.[1]

The most recent data from this survey[2] shows that mean intakes fell below the Reference Nutrient Intake (RNI) for a number of minerals, in particular iron, magnesium, potassium and selenium. This was particularly the case for boys and girls aged 11 to 18 years. Mean iron intake was 58% of the reference nutrient intake (RNI), the same proportion as in the previous survey of this age group. Mean intakes of magnesium and potassium also fell below the RNI for both boys and girls aged 11-18 years, as did zinc, calcium and iodine for girls.

Substantial proportions of older girls had mineral intakes below the Lower Reference Nutrient Intake (LRNI; a level at which deficiency is likely); 46% of girls aged 11-18 years had intakes of iron and magnesium below the LRNI; the equivalent figure for potassium was 30% and for zinc 15%. Among boys of this age group, 26% failed to achieve the LRNI for magnesium.

Intakes of calcium were of particular concern in 11-18 year old girls, an age at which calcium is particularly important for bone development. More than one in 10 girls in this age group failed to achieve the LRNI for calcium.

Significant numbers of adults also had low intakes. One fifth of adult women failed to achieve the LRNI for iron, while one in 10 men and one in 10 women failed to achieve the LRNI for magnesium.

Intakes of selenium fell below the RNI in both older children and adults. Adult women overall achieved 72% of the RNI while adult men achieved 74% of the RNI. Around half of adult women and older girls and a fifth of men and older boys had intakes below the LRNI.

It is clear that UK dietary surveys continue to show that significant numbers of the population do not achieve recommended intakes of essential nutrients. In the light of this continuing dietary gap, it is misleading to imply that vitamin pills are unnecessary.

A 2010 report entitled “Towards a Healthier Britain”[3] found evidence that vitamin and mineral supplements boost intakes and increase blood levels of these essential nutrients with fewer people taking multivitamin and mineral supplements having intakes below recommendations.

NUTRIENT SPOT LIGHT:

Vitamin E

Vitamin E is the collective name for a group of fat-soluble compounds that exhibit antioxidant activity. Antioxidants protect the body cells from the damaging effects of free radicals, which are molecules that contain an unshared electron. Unshared electrons are highly energetic and react rapidly with oxygen to form reactive oxygen species (ROS). The body forms ROS when it converts food to energy. The body is also exposed to free radicals from environmental factors such as cigarette smoke, air pollution and UV radiation. Free radicals damage cells and may contribute to the development of body organ damage.

In addition to its activities as an antioxidant, vitamin E is involved in other essential functions such as immune function, chemical messaging between cells, regulation of gene expression, and other metabolic processes.[4] Vitamin E inhibits the activity of protein kinase C, an enzyme involved in cell proliferation. Vitamin-E–replete blood vessels have been shown to be better able to resist blood cell components adhering to the blood vessel surface so helping to maintain the health of the blood vessels. Vitamin E also increases the activity of two enzymes that influence fatty acid metabolism, which again helps to maintain the health of the blood circulation.[5]

Vitamin E is one of the essential nutrients for health. Several studies, including the two studies mentioned in the Daily Mail article have evaluated the role of vitamin E in large doses, often 40 times and more greater than the RDA. These studies have involved methods similar to those used in drug trials to see if vitamin E and other essential nutrients can prevent or treat disease.

However, vitamin E, like all essential nutrients is essential for the maintenance of health and prevention of deficiency. Such drug-like trials may be of interest to researchers looking for mechanisms of action but are of no relevance for the daily health maintenance of the UK population where intake of vitamin E should follow recommended amounts. Recommended daily amounts of vitamin E have not been associated with adverse effects in healthy populations. Anyone taking medication or with any disease should ask for the advice of their health care professional about their nutrient intake.

Vitamin C

Vitamin C (ascorbic acid) is an essential vitamin required for the formation of collagen in bone, teeth and blood vessels. It also helps to maintain the optimal activity of several enzymes and is involved in the synthesis of several physiological compounds in the body such carnitine and noradrenaline. Vitamin C acts as an antioxidant and helps in the absorption of non-haem iron (iron from plant sources).

Low vitamin C intake has been associated with conditions such as stroke[6] and periodontal disease.[7] Studies in which people have taken vitamin C supplements on a regular basis indicate that vitamin C may reduce the duration of colds.[8] Vitamin C may be useful for reducing the development of colds in people exposed to brief periods of severe physical exercise.[9]

Calcium

Calcium is an essential nutrient that plays a whole host of vital roles for health in the skeleton, blood and neuromuscular system. The essentiality of calcium for bone health is indisputable and as many as one in 10 young women in the UK have an intake which falls below the Lower Reference Nutrient Intake (LRNI),[10] an intake at which deficiency is likely with consequences for bone health throughout life.

The Journal of the American Medical Association study[11] mentioned in the Daily Mail article in which calcium was linked with cardiovascular disease (CVD) was not a randomized controlled trial (RCT) but a prospective study from which a cause and effect cannot be established with certainty. There was also no information in the JAMA paper on the duration of supplement use and a lack of information on family history of CVD. Calcium intake was self reported by the study participants and therefore subject to error. In addition, calcium intake was only measured at baseline; so change in dietary or supplemental calcium intake could not be assessed during follow-up.

Selenium

Selenium is an essential trace mineral which functions as a part of several seleno-proteins and enzymes involved in essential metabolic processes. However, In the UK, intakes of selenium are low. Data from the 2006 UK Total Diet Study showed that the mean intake of selenium is 48-58 micrograms a day which is below the UK reference nutrient intake of 75 micrograms a day for men and 60 micrograms a day for women.[12] Similar findings emerged from the latest UK National Diet and Nutrition Survey (NDNS) [13] in which intakes of selenium fell below the Reference Nutrient Intake (RNI) in both adults and older children. Adult women overall achieved 72% of the RNI while adult men achieved 74% of the RNI. Around half of adult women and older girls and a fifth of men and older boys had intakes below the Lower Reference Intake (LRNI). Such low intakes are associated with reduced blood levels of selenium and significantly increased risk of mortality in both Europe and the US.[14],[15]

Summary:

Overall, there is ample evidence to suggest that many people in the UK have a poor diet with below recommended intakes of essential nutrients. Though these nutrients should ideally be obtained from the diet, it is clear that this is not happening. A multivitamin and mineral supplement in recommended amounts represents a useful means of helping to bridge this dietary gap.

[1] Bates B, Lennox A, Prentice A et al. (2012) National Diet and Nutrition Survey. Headline Results from Year 1, Year 2 and Year 3 (combined) of the Rolling Programme (2008/2009-2010/2011). Department of Health

[2] Ibid

[3] Mason P, Ruxton C. Towards a Healthier Britain. Proprietary Association of Great Britain (PAGB) 2010

[4] Traber MG. Vitamin E. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins R, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins, 2006;396-411.

[5] Ibid

[6] Myint P, Luben R, Welch A et al. Am J Clin Nutr 2008 ;87 :64-69

[7] Leggott P, Robertson P, Rothman D et al. J Periodontol 1986 ; 57 :480-485

[8] Hemila H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31;1:CD000980.

[9] Ibid

[10] Bates B, Lennox A, Prentice A et al. (2012) National Diet and Nutrition Survey. Headline Results from Year 1, Year 2 and Year 3 (combined) of the Rolling Programme (2008/2009-2010/2011). Department of Health

[11] Xiao Q, Murphy R, Houston D, et al. Dietary and Supplemental Calcium Intake and Cardiovascular Disease Mortality. The National Institutes of Health–AARP Diet and Health Stud. JAMA Intern Med. Published online February 4, 2013. doi:10.1001/jamainternmed.2013.3283

[12] Food Standards Agency. Survey on measurement of the concentrations of metals and other elements from the 2006 UK total diet study. Food Survey Information Sheet 01/09. London: UK. FSA 2009:16-17, 37-45

[13] Bates B, Lennox A, Prentice A et al. (2012) National Diet and Nutrition Survey. Headline Results from Year 1, Year 2 and Year 3 (combined) of the Rolling Programme (2008/2009-2010/2011). Department of Health

[14] Bleys J, Navas-Acien A, Guallar E. Serum selenium levels and all-cause cancer and cardiovascular mortality among US adults. Arch Intern Med 2008;168:404-10

[15] Akbaraly NT, Arnaud J, Hiniger-Favier I et al. Selenium and mortality in the elderly: results from the EVA study. Clin Chem 2005;51:2117-23.

My QVC With Lisa Snowdon

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This year QVC is celebrating its 20th Anniversary. 2013 marks the 20th birthday of QVC UK and to mark 20 Years of making shopping fun, British model and presenter, Lisa Snowdon, has curated a special selection of her top picks from QVC, ranging from jewellery and homes to beauty – shop the products at QVC

Lisa Snowden

Anniversary celebrations will continue throughout the year with a variety of brand experts from the likes of fashion journalist Eve Pollard, beauty editor Nadine Baggot and many more in the next few months picking their own assortment of favourite products.

 

Clarisonic Plus Face & Body Complete Sonic Cleansing System

image002

Item number – 400407

QVC Price – £197.00

 “I’m a skincare addict with my dermatologist on speed dial!  Nothing cleans your face better than Clarisonic”

 

Bose SoundDock II Digital Music System and Bose IE2 Headphones

Item number – 502821

QVC Price – £290.00

image0013 I love music and as a breakfast radio DJ I start my morning every day with two hours of tunes.  Having  this at home means I can end my day with music too.  And it charges my iPhone – perfect!”

Bobbi Brown Shimmer Brick

Item Number – 222526

QVC Price – £30.50

image004

“I love a natural sunkissed look as if you’ve just stepped off the beach.  This is great to give you that holiday glow all year round”

 

bareMinerals Deluxe 16g Foundation

Item number- 203593

QVC Price – £32.50

 

image005

“I like the natural ingredients and the in built SPF of this foundation. You can even your skin tone with a light dusting or layer it up to get fuller coverage, whatever you need that day!”

 

Liz Earle Cleanse and Polish

Item number – 214876

QVC Price – £51.00

image006

“Cult classic, it gently deep cleans, I can’t be without it”

 

Nails Inc 4 Piece Happy Nude Year Collection

Item number – 203106

QVC Price – £23.50

 image007

 

“Nude shades are never out of vogue, these cool colours will suit everyone and go with anything you wear”

H2O X5 Multi-Floor Steam Mop & H/held Steamer with Accessories

Item number – 832294

QVC Price – £69.00

image008

 

“I like things to be clean and steam mops can clean almost everything!”

 

Benefit Waterproof Liner & Mascara Duo

Item number – 202807

QVC Price – £29.00

 

benefit make up

 

“Big, long lashes give you an instant boost and make everyone look good, the thick black kohl liner adds depth and sexiness”

Sarah Chapman Overnight Facial

Item number – 226630

QVC Price – £39.60

 lisa snowden beauty secrets

“When I’ve had a few too many late nights and early starts, this overnight facial gives my skin a great boost”

 

Elemis Tan Accelerator 400ml

Item number – 219847

QVC Price – £44.00

 elemis

“I love to be a bronzed goddess but always make sure I’m safe in the sun by wearing a high SPF.  This helps me prepare my skin to make the most of those all-too-rare sunshine rays”

 

Lisa Snowdon Diamond Charm Ring Sterling Silver

Item number – 608771

QVC Price – £68.00

 lisa snowden jewellery

Lisa Snowdon Diamond Cross Ring Sterling Silver

Item number – 608763

QVC Price – £92.00

 QVC ring

Do you shop at QVC? What is your favourite product?

Women’s vulnerability to mental illness may be underestimated by general public

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women's rick of mental health underestimatedWomen’s vulnerability to mental illness may be underestimated by general public, cautions leading scientist.

 

The vulnerability of women to mental illness is being under-estimated by the general public and many mental health professionals too. Two-thirds of people believe that rates of psychological problems are the same in men and women, according to a new survey. Yet research suggests that women are between 20 to 40 per cent more likely than men to suffer mental health issues in any given year.
 
The survey of 500 people (204 men and 296 women) also revealed that most believe men are judged more harshly for showing emotional problems, with 76 percent reporting that a man saying they are miserable or anxious is generally considered worse than a woman saying the same thing.
 
However, while 43 percent of respondents believe that depression is as widespread in men as in women, 40 percent correctly say the condition is twice as prevalent among women. Similarly while 37 percent of those questioned believe rates of anxiety disorder are the same for both sexes, 50 per cent correctly say women are twice as likely to suffer from anxiety as men. Perhaps unsurprisingly, more than 60 per cent of people believe that alcohol problems are more common among men than women. But this is one area where women are more harshly judged with 89 percent stating that a woman getting drunk is generally considered worse than a man doing likewise.
 
The survey was carried out by Professor Daniel Freeman of the University of Oxford, in collaboration with Oxford University Press. Professor Freeman, the author of The Stressed Sex, which addresses the gender imbalance among those suffering mental illness, said: ‘The survey provides a fascinating – and unprecedented – initial insight into everyday beliefs about gender and mental health, and the behaviours that can help determine our psychological wellbeing.’
 
As Professor Freeman points out, the research also highlights the common misconceptions held by both the public and many medical professionals. ‘The respondents underestimated the extent of psychological problems in women – and so do most mental health professionals.
‘The general view seems to be that overall rates of mental health are virtually identical for men and women, but when you examine the results of national health surveys the reality is quite different.
 
He added: ‘Women outnumber men for psychological disorders as a whole. Indeed the most comprehensive of the national surveys suggests rates are almost 50 percent higher in women than in men. However, this is not an issue that receives the attention it deserves.’
 
Boys don’t cry
 
The survey shows that we tend to be much harder on men who express fear or unhappiness than women. Professor Freeman said ‘While girls may be indulged in their fears and worries, boys are taught to overcome them. Big boys don’t cry. It’s not simply a case of boys learning to mask their feelings, though doubtless that happens too: they may actually feel less anxiety. When we avoid what we fear, we deprive ourselves of the opportunity to discover that, in fact, we can handle the situation. And thus our fear is maintained. But if we face up to our fear, it will dwindle and die.”
 
Women’s greater vulnerability to psychological problems, warns Professor Freeman, represents a major public health issue. “The lack of attention given to the issue of gender and mental health is striking – which no doubt helps explain why the survey respondents consistently underestimated the scale of the problem among women. By ignoring this important issue we deprive ourselves of the opportunity to change the situation for the better.”
The Stressed Sex Survey
 
Are men or women more likely to have a psychological disorder?
Men and women have about the same rates: 66%
Women have more: 25%
Men have more: 9.0%
 
Do men or women have more stressful lives?
Men have more stressful lives: 5%
Men and women have equally stressful lives: 77%
Women have more stressful lives: 18%
 
Do rates of depression differ between men and women?
Four times more common in men: 0%
Twice as common in men: 12%
The rate is equal in men and women: 43%
Twice as common in women: 40%
Four times as common in women: 4%
 
Do rates of alcohol disorders differ between men and women?
Six times more common in men: 6%
Three times more common in men: 63%
The rate is equal in men and women: 28%
Three times as common in women: 2%
Six times as common in women: 0.0%
 
Do rates of anxiety differ between men and women?
Four times more common in men: 0%
Twice as common in men: 5%
The rate is equal in men and women: 37%
Twice as common in women: 50%
Four times as common in women: 8%
 
In general, are men and women judged differently for getting drunk?
Men and women are judged equally: 10%
A woman getting drunk is generally considered worse than a man getting drunk: 89%
A man getting drunk is generally considered worse than a woman getting drunk: 1%
 
In general, are men and women judged differently for saying that they are miserable or anxious?
Men and women are judged equally: 15%
A man saying they are miserable or anxious is generally considered worse than a woman saying the same thing: 76%
A woman saying they are miserable or anxious is generally considered worse than a man saying the same thing: 9%
 
Do you think the links between gender and mental health receive sufficient attention from health professionals and the general public?
Yes: 30%
No: 70%
 
 

30% rise in suicidal calls to Mind Infoline

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Sad news from Mind;

Mind, the mental health charity, today expressed alarm as new figures from its national telephone service show a 50% call increase within twelve months. The number of calls rose to over 68,000 in 2012/13[1], from 46,000 in 2011/2012.

 

The Mind Infoline has seen a corresponding shift in the nature of calls, with people presenting more acute and complex problems, many stemming from severe financial worries.  This is reflected in a concerning 30% rise in calls relating to suicide: In 2012/13 there were 1,546 calls from people who had experienced suicidal thoughts, had taken steps to end their own life, or had concerns about a loved one, this was up from the 1,185 contacts received the previous year.

 

In response to the worrying figures, Mind acknowledges the increased need for its services, and urges people not to wait until they hit crisis point before getting in touch. As the charity announces the appointment of a new celebrity ambassador, TV presenter Anna Williamson, it hopes she will help raise crucial awareness through her role to ensure no one has to face a mental health problem alone.

 

Anna Williamson, who this week starts her new summer role offering viewers advice on ITV’s This Morning,  has battled severe anxiety and panic attacks for many years. She now talks openly about her experiences and the vital first step of asking for help. Anna will play a key role as a Mind ambassador, encouraging others to seek support as soon as they need it.

 

Anna Williamson said: “I know just how scary it can be to start the conversation – worrying what friends or colleagues will think. But I also now know that opening up is the key to getting better. Since I first shared my own experiences, I’ve heard from so many others in the same position. It’s easy to forget you’re not alone, that actually 1 in 4 people experience a mental health problem every year.

 

“I am passionate about raising awareness and thrilled to be joining Mind as an ambassador. Through my new role I’m determined to let people know its OK to ask for help.”

 

Paul Farmer, CEO for Mind says:

“Today many people face the stark reality of severe financial pressures, be it through employment worries, benefit cuts, increased cost of living, or a lethal combination of all three. It’s therefore no surprise that people need Mind more than ever. We urge anyone who needs our support to pick up the phone and to do it today.   

 

“We know that when people in the public eye speak out, it inspires others to seek help. We are delighted to have Anna Williamson’s support and are confident her honesty and candour will strike a chord with many others across the country and prompt them to get in touch.”

 

The Mindinfoline is a confidential telephone service providing information about mental health diagnosis, treatment, medication, local service provision and advocacy. Open from 9am – 6pm Monday – Friday, calls to the service are charged at a local rate and can be reached on 0300 123 3393.

 

Should You Go To Brazil? A Pondering On The Brazilian Wax.

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Pubic_hair_style_Full_WaxThere is a scene in Sex & The City where Carrie and her friends go to Los Angeles, Carrie goes to a new beautician for a wax who ‘takes everything’. Later, when the girls are discussing their shock about being ‘totally bald down there’, Samantha tells Charlotte that her husband Trey, who has been having some problems in the bedroom, might finally be able to consummate their marriage as ‘he probably hasn’t been to Brazil before’. After this episode, the Brazilian wax became hugely popular. But what is it, where did it come from and should women really be getting them? Let’s find out.

 

With a Brazilian wax all of the pubic hair is removed, front and back, by waxing. Ouch. Some people like to leave a thin strip of pubic hair, referred to as a ‘landing strip’.

 

The Brazilian wax, apparently, was first named by the J. Sisters salon in Manhattan in 1987.

 

According to Wikipedia, some people claim that the concept of the Brazilian came from a letter documenting in 1500 AD, which read: “…suas vergonhas tão altas e tão çarradinhas e tão limpas das cabeleiras que de as nós muito bem olharmos não tínhamos nenhuma vergonha” (English translation: “their private parts were so exposed, so healthy and so hairless, that looking upon them we felt no shame”).

 

Brazilian waxing is the most controversial form of waxing, Brazilian waxing is unpopular amongst some women (and men), especially feminists who claim the only people who like it are men who want their women to look underage. Which may be why it is hugely popular with porn stars.

 

Model and Socialite Lisa B said that when she got a Brazilian at a salon in LA that “It was so painful I collapsed. I only fainted, but I was nearly carted off to hospital and I have vowed never to try it again.”

 

Other negatives are that it is a painful experience and if it is not done properly it can cause infection, prolonged bleeding or swelling of the area. It helps to take ibuprofen an hour before you have your Brazilian wax (this is what Madonna does).

 

The positives are that many women say it improves their sex life. If you get it done frequently then the hair will become weaker and the regrowth will become less as time goes on.

 

A Brazilian wax usually last between three to six weeks, but this depends on your hair regrowth rate. Some irritation may occur too, try some aloe vera on the irritated area. If you have ingrown hair (which will look like little bumps. They happen when the hair is not pulled out correctly. The hair curls back in on itself or grows sideways into the skin) you can buy beauty products that specialise in the improvement of ingrown hair. If you are confident you can even tackle the problem with some tweezers, just be careful.

 

The new rise in Brazilian waxing may be because of The Only Way Is Essex and the popularity of vajazzling, which was pioneered by Amy Childs.

 

Interestingly, New Jersey has banned the Brazilian wax for health reasons. This happened after two women in New Jersey were hospitalised after having the procedure.

 

If you want to have a Brazilian do so. Just make sure you go to a salon which is hygienic and knows what they are doing, take a painkiller before and make sure you are not prone to infection.

Margarine and health, removing the confusion on dietary needs

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A big, fat confusion

We all need fat in our diet, but knowing which types can often be confusing.

The Fat Information Service (FIS) is supported by a group of expert dietitians, nutritionists, lipid experts and GPs to give the low down on the role of fats and oils in our daily diets. It aims to offer clear information to help identify good fats from bad fats and to support informed dietary choices needed for good health.

The following e-feature bulletin from FIS explains why findings published this week regarding the changing trends in the UK’s fat consumption are both concerning and potentially life-threatening.

Get to know your fats

Dietary fats are classified by their chemical composition, and can be either saturated (as found in animal products such as butter) or unsaturated (found in vegetable-based products such as spreads and  margarine).

When choosing fats, we are advised to choose unsaturated fats over saturated fats, as part of a healthy diet and lifestyle[1]. This is because clinical research clearly illustrates that risk of developing heart disease is reduced when saturated fats are replaced with unsaturated fats[2].

Sorting fact from fiction

A worrying new report suggests that Britons are increasingly shunning evidence-based advice and are choosing butter over spreads and margarine, believing it to represent a purer, more natural alternative.

Commenting on these findings, nutritionist Dr Emma Derbyshire from the Fat information Service (FIS) says: “Consumers should not be concerned about the notion of margarines and spreads being ‘highly processed’ or ‘packed full of additives’.

 

“The primary ingredients in margarine include vegetable or plant seed oils, water, milk and salt; all of which are naturally sourced.

 

“Processing of spreads is necessary to ensure that the natural oils are combined with other ingredients to develop a smooth consistency for spreading. The only additional step used in making margarine compared to the production of butter is the initial process of extracting the oil from seeds.

“Although spreads do contain additives, many of the colours used are natural and vitamins A and D are added by law. And whilst they contain preservatives, their use is strictly controlled and regularly reviewed to ensure they are entirely safe in the quantities consumed.

“The bottom line is that margarines, when consumed in moderation, represent a healthy, natural choice for consumers”.

Dangerous consequences

 

So what consequences might these unfounded myths regarding spreads and margarine have on the UK population if they remain unaddressed?

 

Sara Stanner adds: “With heart disease already the UK’s biggest killer[3], the recent surge in butter sales is worrying news for the health of the UK population.

 

“More than  half of the fat found in butter is saturated fat.  Scientists agree that a high dietary intake of saturated fat raises the level of total and bad cholesterol in the blood, which increases the risk of heart disease.

 

“In contrast, spreads made with vegetable oils contain less saturates and a higher proportion of heart-healthy polyunsaturated fats, which help reduce cholesterol levels when substituted for saturated fat.

 

 

“At the end of the day our food choices are driven by what we enjoy, but consumers who prefer the taste of butter should be advised to use it sparingly and opt for vegetable oil blends where possible, in order to maintain good health. ”





Fat Information Service tips 


 


As in all aspects of a healthy diet, balance is key and dietary fats are no exception. While unsaturated fats (such as monounsaturated and polyunsaturated fats) offer significant health benefits, getting too much of any type of fat can be damaging to your health.


 


Whilst it’s not desirable to increase the total fat content of the diet by simply adding them to your diet, replacing saturated fats with polyunsaturated fats and monounsaturated fats will help you achieve a better balance for your heart and overall health (along with a healthy diet and lifestyle).


These tips will help show you how:


ü  Switch to lower-fat dairy products, like reduced-fat cheese, low fat yogurts, and skimmed or semi-skimmed milk to reduce your intake of saturated fats.


 


ü  Swap butter for small amounts of spread or margarine as this can help reduce your saturated fat intake. Spreads are also fortified with other vitamins and can help supplement your diet with key nutrients. Additionally, spreads made from seed oils contain essential fats, omega 3 & 6; these are fats that your body cannot make and you thus have to take in via your diet.


 


ü  Choose lean cuts of meat, poultry or oily fish rather than fatty or processed meat products. Make sure you trim any excess fat and remove the skin from chicken or turkey before cooking.

					

		
		
	


				
					
	

		

						
Get Fit & Flab Free This Summer With The Dukan Diet & Nicki Waterman

			
						

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getfitandfabWith 96% of UK women admitting they are unhappy with their bikini body[1] the Dukan Diet and celebrity fitness expert Nicki Waterman have joined forces to help you fight the flab and feel fab this Summer.


Said Nicki Waterman, “What you eat is only one part of the weight-loss equation. Diet alone may help you drop pounds, but you’ll have trouble keeping them off if you don’t exercise. And that’s not to mention the added benefits you’ll miss out on, from improved mood, to better sleep, to disease prevention. The exercise has to be there!”


“It’s understandable that people want to look good on the beach, but it’s more important to be healthy and do this safely” said Dukan Diet creator Dr Pierre Dukan. “Thousands of UK women are still resorting to crash dieting and unhealthy methods because they are so unhappy with the way they look. Crash diets may help you may lose weight in the short term, but you will inevitably regain that weight in the long-term. My diet is the only plan which devotes 50% of the plan to stabilising your weight, for the rest of your life.”







In as little as 8 weeks you can lose up to 1 stone[1] and tone up those wobbly bits with this exclusive diet and fitness advice:







THE DIET PART 


The Dukan Diet; a high-protein, low-carb and low-fat weight loss plan, has a huge worldwide following, with numerous celebrities reportedly fans too. No calorie counting, it’s based on protein rich food and veggies you can eat as much as you want of, to give quick results and long-lasting weight-loss.


The Dukan Diet is a 4-phase plan; two phases to lose weight and two phases to ensure you keep the weight off forever.


 


Phase 1: A brief ATTACK phase with immediate results – lasting between two and seven days, depending upon how much weight you have to lose, during this stage you can eat as many of the 72 protein-rich ‘approved’ foods as you want in any combination. Approved ATTACK ingredients include fresh fish, shellfish, poultry, lean meats, low-fat dairy products and eggs.  Expect to see quick results during this phase.


Phase 2: As you enter the CRUISE phase now add vegetables. CRUISE continues uninterrupted until your true weight is reached. Dieters alternate pure protein days with protein and vegetable days with anaverage weight loss of 2lbs per week. On average 5 weeks is spent on the Cruise Phase if you have one stone to lose.


 


Phase 3: Once you have reached your target weight the Dukan Diet differs from any other diet as it ‘weans’ you back into eating a balanced diet, ensuring all your hard work doesn’t go to waste. A CONSOLIDATION phase lasting five days for every pound lost is implemented and reintroducesfruit, wholegrains, fats and finally starchy foods to your diet. This phase is designed to reintroduce dieters to the ‘pleasure’ of food whilst prevent the rebound effect that occurs after any rapid form of weight loss. In an 8-week plan and with one stone to lose, you would bethree weeks into your Consolidation phase by the time you go on holiday, enabling you to enjoy a varied diet.


Phase 4:The final stage – STABILISATION – is less of a diet and more of a set of guidelines to live by to counter-act any mild weight gain:


·       Eat 3 tablespoons of oat bran per day


·       Regular exercise (min 20 mins walk per day)


·       Have a Pure Protein Attack day once a week.


To get started – calculate your True Weight on the dukandiet.co.uk’s free online calculator or pick up the Dukan Diet Book (Hodder; £12.99). Additionally, the following code will give you a 15% discount off all products in the online shop for twenty days fromtoday (4th July 2013): FITFLAB15


 


THE DUKAN DIET EXERCISE PLAN BY NICKI WATERMAN


Depending on your level of fitness aim for a minimum of 30mins exercise every day. This can be walking, cleaning the house or dancing to the radio – as long as you’re active.


 


The following exercises and tips are guaranteed to target those troublesome spots and get your body bikini-ready:


 


1.)Add Some Pounds


Adding resistance training to your routine will give you a toned – not bulky – look and increase metabolism.


 


 WALKING LUNGE


Tones your legs, bottom and thighs.


SETS: 3


REPS: 20


HOW OFTEN: Every other day.


Take a big step forward and bond both your knees to 90-degrees, keeping your body upright and feet pointing forward. Push off your back foot and brig it in front of you to go into the next lunge. Walk forward with each lunge


 


2.)Squeeze In A Fast Workout


If you’re short on time, simply do press-ups for a quick, calorie-burning upper- body workout.


 PRESS-UPS:


Tones your arms, chest, shoulders and deep core muscles.


SETS: 1


REPS: As many as you can do.


HOW OFTEN: Every other day.


Lie with your hands beneath your shoulders and your body in a straight line from head to heels. Brace your stomach muscles and bend your elbows, keeping them close to your body. Lower as far as you can before pushing back up.


 


 


3.)Make Achievable Goals


Making lofty resolutions like deciding to lose 30 pounds in two months is setting yourself up for failure. Instead, make smaller goals you can tackle individually and incorporate into your lifestyle. Try adding a new fitness class to your exercise routine, taking a lunchtime walk instead of eating at your desk or do some simple Step-ups whenever you can.


 STEP UPS


Tones your legs, bottom and thighs and gets your heart pumping


SETS: 3


REPS: 15 each side.


HOW OFTEN: Every day.


Stand in front of stairs, box or a chair at about knee height. Place one foot flat on the stair, box or chair without letting your trailing leg touch down. Return to the start and do all your reps on one leg before repeating on the other.


 


 


4.)Plank It Out


The plank is one of the best moves to tone your core. After mastering the basicplank, you can add more advanced moves. Touching your elbow with your knee while in plank is great for the oblique muscles. To get some extra arm toning in, try the up and down plank: start in plank, come up onto your hands while holding the plank position and then return to the plank and repeat.


 PLANK WITH LATERAL TOE TAPS


Tones your core and upper body.


SETS: 3 sets


REPS: 30, alternating sides


HOW OFTEN: Every other day.


Rest your weight on your forearms and keep your body in a straight line from head to heels. Move one foot out to the side with a straight leg; tap the floor andthen return slowly to the start. Alternate sides.


 


 


5.)Try Some Big Movements


Don’t be intimidated by certain exercises. If you’re looking for all-in-one moves, push-ups, squats and planks are hard to beat. These powerhouse moves work the core, your legs and raise your heart rate.


WIDE LEG SQUAT


Tones your bottom, thighs and core.


SETS: 3


REPS: 20


HOW OFTEN: Every other day.


Stand with your feet wider than shoulder-width apart, toes turned out. Keeping torso upright and weight on your heels, squat down as far as you can manage, raising your arms fro balance. Hold for a second then push back to the start.


 


 


6.)Work Muscles Together


Don’t want to waste any time at the gym? Combine exercises that incorporate both your upper and lower body, and work multiple muscle groups at once. Try this military press as you come up from a squat.


 SQUAT MILITARY PRESS


Tones your shoulders, arms, abs, bottom and legs


SETS: 3


REPS: As many as you can do for one minute.


HOW OFTEN: Every other day.


Stand with feet hip-width apart, holding a weight in each hand (half litre bottle of water or cans of beans will do), arms by sides. Squat down and then stand up quickly, bending elbows to bring dumbbells up in front of shoulders, palms facing forward. Immediately press arms straight overhead.


 


 


7.)Target Arm Flab


While genetics decide where your body will store fat (thanks, Mom and Dad), you can spot tone problem areas. To sculpt toned arms, incorporate moves that will work all three of the muscles in your triceps, your biceps and shoulders. Tricepkickbacks, bench dips, overhead presses and head bangers are all great options.


 


TRICEP DIP


Tones the back of your arms.


SETS: 3


REPS: 15 – 20.


HOW OFTEN: Every other day.


Place your palms on a sturdy bench or chair behind you, fingers pointing forwards. Keep your body upright, bum close to the bench and legs out in front of you. Bend at the elbows keeping them pointing back. Lower slowly and push back up.


 


 


8.)Do What You Love


If the idea of traditional exercise makes you shudder, there are other options. Have you always wanted to learn how to do a sun salutation? Try a yoga class. Interested in self-defense? Sign up for boxing lessons. Meet friends for a walk instead of lunch, or bike ride around your town instead of driving. You’re more likely to stick to a fitness routine if you’re enjoying it – and remember, you don’t have to be at the gym for it to count.


 YOGA: THE COBRA


Improves posture.


SETS: 1


REPS: Hold the position for 5 full breaths, then release.


HOW OFTEN: Every day.


Lie on your tummy with your legs spread at hip width and the tops of your feet on the floor. Rest your forehead on the floor and relax your shoulders; bend your elbows and place your forearms on the floor with your palms turned down and positioned near the sides of your head. As you inhale, engage your back muscles, press your forearms against the floor, and raise your chest and head. Look straight ahead. Keepyour forearms and the front of your pelvis on the floor, being mindful of relaxing your shoulders. As you exhale, lower your torso and head slowly back to the floor.


 


 


For more information or to create your free personal weight-loss plan please visit www.dukandiet.co.uk


  








[1] Depending upon how much weight you have to lose








[1]The research for Dukan Diet was carried out online by Opinion Matters between 03 / 05 / 2013 and  07 / 05 / 2013 amongst a panel resulting in  1,715 respondents. All research conducted adheres to the MRS Codes of Conduct (2010) in the UK andICC/ESOMAR World Research Guidelines. Opinion Matters is registered with the Information Commissioner’s Office and is fully compliant with the Data Protection Act (1998).

					

		
		
	


				
					
	

		

						
Why do our sugary cravings always strike at 4pm?

			
						

				Posted on   by  			

			
					


				

			
clip_image002It’s 4pm, you’ve got an inbox that’s bursting at the seams, a to-do list longer than your morning commute, but all you want to do is devour an entire packet of biscuits in an effort to stay awake.  


Overwhelming food cravings are the culprit behind most broken diets.  But why does this sweet treat urge always seem to hit us at around 4pm? And what can we do to curb these calorific cravings?  We enlist the help of independent nutritional expert and dietician Naomi Beinart to help explain this 4pm food phenomenon and offer us some healthy snack solutions.


When we are tired, we tend to make poorer food choices, wanting a quick sweet fix to perk us up. This can occur most often in the afternoon when cortisol levels can take a natural dip (cortisol is a hormone naturally produced by the adrenal glands that fluctuates throughout the day) and when this dip occurs, we may feel more tired as cortisol normally gives us a feeling of energy.


Sweet Fix


Naomi explains ‘When you’re in your 20’s, it’s very easy to snack on sweet things without putting on weight, and still having enough energy to get through the day and go out all night.  Fast forward to your 30’s and 40’s and sweet snacking can cause a host of problems from premature ageing, a decrease in energy levels, hormonal imbalances and mood problems.’’


Thankfully all of these health concerns can be helped by eating the right foods at the right time, ‘eating well will help balance out blood sugar, reduce sweet cravings, increase energy levels and help make skin look better,’ says Naomi.


Blood sugar rollercoaster


Fluctuating glucose levels can be harmful for our health.  The rollercoaster of glycemic highs and lows is not good for our general health.  If over time, you become insulin resistant, where more and more insulin is being produced by the pancreas, but the insulin receptors in your cells do not respond effectively to it, then this can increase your risk of diabetes and high blood pressure.


Want to get off the ride?



Try taking a natural nutritional supplement that can help to balance out your blood sugar levels. Diabain has 2 such products that do just that.  Diabain’s Inusol is a herbal remedy made from a scientific blend of 8 natural nutrients and minerals that can help to control blood sugar levels and is free from any harmful chemicals. Similarly Diabain’s Vittol is a multi-vitamin and mineral formula with a blend of 26 essential elements, ensuring you have the fundamental nutrirnets to help keep you healthy.  Vittol has been scientifically formulated to help lower blood sugar levels & glycemic response in both type-2 diabetics and those diagnosed as having a pre-diabetic condition. Inusol and Vittol are £9.99 from www.diabain.com.


Naomi’s diet Do’s and Don’ts


Don’t be restricted by your circumstances.  Travel, eating out and dieting can all restrict our food choices.  Overcome these by always having a healthy snack with you, such as a banana, almonds or oatcakes with guacamole or hummus.


Supplements can be helpful in controlling sugar cravings and energy dips.  Choose one with key blood sugar regulating properties such as Fenugreek extract, Cinnamon bark and Gymnema Sylvestre extract.


 Avoid sushi, as the white rice can be bad news for your blood sugar levels, instead go for sashimi or grilled chicken and vegetables.


Eat every 3 hours.  When you eat, your blood sugar (glucose) rises in response to the food.  The higher and quicker it rises, the more 


insulin has to be produced by your pancreas.  The higher your blood sugar goes up, the lower it crashes down afterwards.   This crash will also occur if you leave longer than three hours between eating.  At the drop, your body will send you off for a quick fix, like a bar of chocolate or a cup of tea and biscuit, because it need to lift the blood sugar up again.


Get more of Naomi’ top tips here… 




For your chance to win 1 of 10 prizes of Inusol and Vittol, please Follow Frost on Twitter, subscribe to our monthly newsletter or like us on Facebook and answer this question.


Where in the body is cortisol produced?


a) The adrenal glands


b) The kidneys


c) The small intestine