Tag Archives: Health

5 Things That Helped Me Get Fit & Healthy | Wellness

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health, wellness, lose weight, women's health, wellness, Catherine Balavage, fit, fruit, strawberries, blueberries, spinach, tomatoes, When someone decides to go on a health kick there is usually a reason why. A health scare, a baby on the way, or maybe seeing a picture of themselves and thinking they need to lose a few pounds. My first health kick started when I was trying to get pregnant with my firstborn four years ago. A back injury had left me overweight and I had irregular periods. I was about to get married. In total I lose twenty-two pounds. Everybody thought I did it for the wedding pictures but, no, I did it for the blue-eyed boy I have now.

I got pregnant almost immediately. My second health kick happened when, you guessed it!, I started trying for baby number two. I lost less weight this time because I switched up my training, but I become the healthiest I have ever been and my body looked amazing. She took her time but nine months later I was pregnant again. Becoming a parent has made me health conscious. I want to be around to see my children grow up and take care of them. While consistency is still something I am working on, here are five things that helped me lose weight and get super fit.

1: I tracked what I ate.

I recommend everyone tracks what they eat. Even if it is just for a few weeks. The results will be shocking. We all underestimate how many calories we take in. You will also probably be horrified about how much sugar you consume. Healthy eating is hard. I was horrified that I was doing the classic mummy thing of allowing myself chocolate because I deserved it after a hard day. What I really deserved was to respect my body and not to load it up with sugar everyday. One day I had consumed over 100 grams of sugar. The recommended daily allowance is 30 grams!  MyFitnessPal or Lose It! are great apps for your phone to make tracking easy. You can also find out if you are having enough protein, fibre and carbs.

2: I exercised.

There are two kinds of people in this world: those who exercise and those who lie and say they have no time. Don’t be the latter. I love Fitness Blender and PopSugar. Both are on YouTube. Saying you hate exercise is like saying you hate food. You just have to find the kind that you like. The amazing Joe Wicks does Fit in 15. Excellent fifteen minute cardio workouts. You can forty-five minutes a week. Everybody can.

3: I made little lifestyle changes.

I gave up having sugar in my tea. Yes, I hated it at first but my taste buds changed and now I hate the taste of sugar in tea. I also made sure I upped my veg and fruit intake. Five-a-day is a minimum.

4: I stayed active.

The school run helps me to stay active. That and running around after my toddler. Walk more, do more housework or even just dance in the kitchen. Sitting down a lot leads to an early death.

5: I educated`myself.

There is a wealth or resources to help you stay healthy and fit. The NHS.co.uk has a huge amount of information about losing weight and getting fit. YouTube.co.uk has every kind of exercise video you can think of, plus talks on health. I love Women’s Health magazine and I also listen to podcasts. Channel 4 also have a great series called How To Lose Weight Well. It is important to keep looking for inspiration and new things. Losing weight and getting fit is only the beginning. Staying fit and heathy is just as hard.

I will share more things that inspire me and help me on my way to wellness. Good luck and please feel free to get in touch. I am on Twitter @Balavage or @Frostmag

Please note I am not a doctor or a medical professional. This article is about my experience.

In Search of Wellness | Catherine Balavage’s New Health Column

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healthy eating, food, mushrooms, broccoli , It started with abject fear. The radiologist would not meet my eye. They were all smiles when I first arrived. I have had scans before and I know, without a doubt, that this time they have found something. When I go home I tell my husband they found something. He tells me I am being silly but I saw it in the radiologists eyes.

It is a week until the doctor calls me with the results. They have found nodules on my thyroid. I had told the doctor about my persistent sore throat many times. ‘I am going to be alright though?’ I ask the doctor. I cannot tell you that she replies. Everything feels very real. All I can think of is my two little children.

In another three weeks I have more tests and another scan. The consultant decides that they are not worried after all. I feel like I can breathe again. The weight of burden being lifted makes the world even brighter than before. But then I feel angry at myself. I have taken my body and my health for granted. I read an article in a newspaper that having sugar in your tea increases your risk of cancer. I rarely have a soft drink but I love chocolate and in July 2019 I took two sugars in my tea.

When this happened I was overweight. Not by much, but enough to make me worry. I have since lost a stone, stopped taking sugar in my tea, exercised frequently, and improved my diet. There was a huge difference in every aspect of my life. After I cut out sugar a lot of people told me my skin looked amazing and I was glowing. I stopped having those awful sugar crashes. You do not realise how awful sugar and caffeine makes you feel with the constant highs and subsequent crashes.

I have started this column to talk about my progress. Not just the weight loss but the improvement that happened to my health. The highs and lows, along with my relapses.

In November I had a medical emergency that required urgent surgery. I almost died. A few weeks after the surgery I got severe pneumonia in both lungs and ended up going in and out of hospital. The past three months have been the worst of my life but I refuse to let it break me. This column will cover everything about wellness as I become the fittest and healthiest I have ever been. From healthy eating, exercise and meditating; if it is about health I will cover it and give you the low down. Here goes.

Holland & Barrett – Sustainable Favourites

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We were recently invited to the Holland And Barrett Summer Showcase which allowed us to try and test some of the best new products they have in store for us, or coming to a store near you. Here is our round up of some of our favourite sustainable  and Mixed Zero Waste products which we have been putting to the test. 

Live Coco – Recyclable Electric Toothbrush heads

Compatible with any Oral – B Electric Toothbrush, these fantastic toothbrush heads are infused with Charcoal which removes impurities from your mouth. The charcoal also helps to absorb and remove chlorine from tap water. What’s more, if you send them back once you’re done Live Coco will recycle them for you. 

RRP: £9.99 pack of 2

Holland & Barrett – Thin Cotton Pads

Fed up of make-up wipes, these re-usable cotton pads are just the answer. Available in a pack of six, that’s almost one for every day of the week, these pads are designed to be used with micellar water and come in a handy drawstring bag to collect them up in and throw in the wash after use. They are available in a thick or thinner cotton which is completely organic

RRP: £8 pack of 6

Patch – Aloe Vera Bamboo Plasters

Made from 100% natural bamboo fibre, these plasters are 100% compostable, hypoallergenic and enriched with Aloe Vera to help soothe and repair burns, blisters and minor abrasions. They are completely chemical free and are available to buy now in Holland & Barrett in a pack of 25. 

RRP: £6.99 pack of 25

Flux Undies – Period Proof Underwear

There are currently quite a few of period proof undies on the market at the moment but we simply love Flux, not only because they have just been released in Holland & Barrett stores, but because they are designed to last around three years, they are made sustainably, and hold up to 4 regular tampons’/pads worth. The proof is in the testimonials of many happy customers claiming that they have not worn disposables since. Not only that, Flux employ the ‘By You, For Her’ scheme which ensures every pair of Flux undies bought will allow a girl in need to receive a reusable, menstrual cloth pad. 

RRP: £27.99 each

Beauty Kitchen – Seahorse Plankton Beauty Boost BB Cream

In fact we simply love the entire Beauty Kitchen range who design their entire range with sustainability in mind. From their packaging which you can send back to be recycled or refilled, to their 100% natural ingredients. The new Seahorse Plankton range promises not to contain any seahorses, but does contain blue chamomile and sustainably grown microalgae which is scientifically proven to boost and brighten. After using this for two weeks now, the first thing I noticed was the creams ability to blend in with all skin tones. This really leaves your skin feeling radiant and smelling like you’ve stepped out of a day spa. 

RRP: £15 for 30ml

As well as this… Holland & Barrett are launching their very own vegetarian and vegan meal deal. Priced at just £3.99 customers will be able to choose from a range of plant-based sandwiches, wraps and salads and indulge in tasty treats from brands such as Deliciously Ella and Hippeas. The meal deal will be available 

initially in six London flagship stores. 

For more information on any of the products or to order, visit 

www.hollandandbarrett.com

Where is the Wellness Trend Headed?

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Health and wellness trends change over time as new ideas surface and gain traction with the health-conscious public. It’s always sensible to look out for new thinking on the subject of wellness because, as medical research confirms how alternative ideas about medicine have greater validity, products are released to provide new relief or a boost to health backed by the research.

Here are some of the wellness trends in 2019. 

Personal Massage Treatment for Sore Muscles

The Theragun first got noticed at tennis tournaments when players began using it to relieve muscle tension by encouraging the muscles to relax again. The device eases muscles which relieves nerve tension and stops the pain. Nerve pain is one of the worst types of pain to deal with because it cuts right through you and painkillers don’t help much.

The HyperVolt hand massager is another percussive tool that works similarly and has been seen being used in chiropractors across the U.S. before making spinal adjustments to patients.

Be sure to visit sites like UpgradedReviews.com to find great deals on wellness products that you’re interested in purchasing. 

CBD and Hemp Products Go More Mainstream

As the legislation clears the way, consumers are using hemp-based and CBD products to relieve fatigue and anxiety to feel better. 

There are now many of these products that offer wellness benefits and are sold in spray, oil or edible form. The natural anti-inflammatory properties are the main driver here. It also helps consumers stop taking traditional medicine like aspirin or ibuprofen which is a popular change.  

It’s not for everyone but nevertheless, the market and number of providers is expanding rapidly. 

Oat Milk

Oat milk is the new almond milk. For milk lovers who look for the latest thing, oat milk delivers all the goodness they expect and a rich full-bodied taste that satisfies their taste buds too. 

Oatly is the biggest brand to watch in this space. They’ve had to move to a larger factory and increased production by over 1,000% since oat milk began to rival almond milk in popularity. 

Brain Health Becomes More Relevant

With the ongoing research into Parkinson’s Disease and Alzheimer’s, the understanding of the human brain is getting better. This is leading to new products to help you get more from your brain matter. 

According to Lisa Mosconi, who previously wrote Brain Food, it all comes down to what we feed our brain. When we take in rich nourishment, our brains function better. However, when we eat poorly with low nutritional meals, our cognition and long-term brain health is at risk.

Eating more plant-based foods and avoiding additives is leading the charge. Plant-based burgers are becoming a hot space for some food companies. They’re even perfecting the look and smell of a beef burger without the animal fats. Even non-Vegans are interested in this healthier, lower fat option to fast food. 

Fruit Juices on the Way Out?

We’ve seen the earlier trend towards drinking a glass of fruit juice in the morning at breakfast. However, it’s now been indicated that we should be careful about that. Researchers have indicated that the sugar in fruit juice isn’t as great for our health when consuming more than a glass a day. Therefore, while consumers have moved increasingly away from soda, switching to fruit juice isn’t much better for the teeth, gums or overall health either. 

Healthier flavored waters and vitamin water solutions are encouraging consumers to stick with water and avoid sugar-loaded beverages altogether. Beverage companies are responding well to this new trend with many bringing out healthier drinking options, including Coca Cola and Pepsi too. 

Many of the wellness trends are good ones this year. Pick your favorite one and try it out to see how you like it. You might be surprised. 

 

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Five Reasons to Maintain a Healthy Gut

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How many times have you actually given thought to your gut health and taken steps to ensure it is as healthy as possible? Probably not very likely, as gut health tends to be one of those things people just take for granted and don’t really think much about until they are having issues. Instead of reacting to potential issues, experts recommend taking a preventative approach when it comes to your gut health. 

Doing such things as eating a diet high in fiber, probiotics, plant-based foods, and using extra-virgin olive oil all while avoiding processed foods can do wonders for your gut health. Rather than look at it as a diet, approach it as a lifestyle choice so that you learn to follow these basics all the time. So why go to all this trouble? Here’s a look at the top five reasons to maintain a healthy gut.

Help to Maintain a Healthy Weight

One benefit that can hit home with a lot of people is the fact that a healthy gut can help you to also maintain a healthy body weight. When your gut is out of balance, it can lead to weight gain. This is because there are unhealthy microbes that are called gut dysbiosis, which start to flourish and aid in that weight gain. Perhaps you’ve been trying to shed a few pounds and aren’t having much luck. It may actually be that your gut is out of balance. 

A Healthy Gut Helps with Heart Health

Did you know that each year there are more than 600,000 people that die of heart disease in the United States alone? That works out to be about 25% of all deaths in the country. In other words, heart health is an important issue that everyone should be aware of. While there are all kinds of factors that contribute to your overall heart health, a healthy gut is one of them. A healthy gut aids in the production of triglycerides and good HDL cholesterol. Also, when your gut contains the healthy microbiome called lactobacilli (a probiotic), it can help to reduce the amount of bad cholesterol.

Help to Ward Off Certain Skin Issues

Skin issues such as psoriasis, eczema, and acne are all very common, and while you may think it’s just something you have to deal with, there may actually be a solution. Maintaining a healthy gut can actually help to lessen these issues, and even clear them up completely.

Feel More Comfortable After You Eat

Eating should be an enjoyable experience and you shouldn’t feel bloated, deal with acid reflux, or heartburn after you finish. If these are problems you commonly suffer from, your gut health could be to blame.

Enjoy a Better Mood

For those who suffer from anxiety, depression, and periods of low moods, it can be quite frustrating and even debilitating at times. Obviously, there are all kinds of ways to combat these issues and cope with them, but a healthy gut is a step you’ll also want to include in your treatment plan.

A Side Note on Probiotics

As mentioned, probiotics are one of the items you’ll want to be sure you’re eating in order to promote a healthy gut. Now before you go and fill up on them, you may want to check this post from Vitamonk, as not all probiotics are built the same. Ensuring that you are getting low-histamine probiotics is showing to be a wise route to take, with some really impressive results.

Well Worth Taking Control Over

Rather than just ignore the many signs and symptoms of an unhealthy gut, or one that is out of balance, it’s best to be mindful of your gut health and take proactive steps towards achieving it.

 

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Why I am Embracing No Sugar Days

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Sugar has become the new smoking. So dangerous that even the government has brought in a tax to protect us. It all feels a little overkill to me. There is no doubt that too much sugar is bad for our health, and obesity and diabetes is on the rise. So I have been trying to cut back. Dieting, however, is a word that encapsulates everything hard and boring. I have lived my life and have only been on one. A no sugar diet I did a few years ago. Which you can read about here.  It was brutally but I felt great after. I love chocolate and having an occasional coke. I do not prefer all sweet food to savoury but I believe a world without dessert is a sad one indeed. I have thought about going no sugar again. Each time the days seemed long and boring. I know sugar is not good for my health so I came up with a solution: no sugar days. Now I am not a dietician so this is just opinion. The problem with my previous attempts was obvious: they were for months or even forever. A lot to live up to. The truth is; sugar in moderation is fine. So why give it up completely? You can manage anything for a day. It is barely anything at all. I have noticed a difference in my health and in my body. In a world were having a no sugar, no gluten, no anything fun, diet seems to be the fashion I just want to rebel. And do not get my started on the whole clean eating thing. Food is not dirty. If you have a no sugar day once a week then the next day you taste sugar more and just eat less naturally. The key is to not just eat lots of junk food that is not full of sugar. A day of health eating makes you more conscious and kicks off more healthy habits. It also means you keep away from those horrible sweeteners. I have never believed that sweeteners are better for you than sugar. I keep away from them, and aspartame in particular, as much as I can.

You can eat fruit on your no sugar days. You can also have some cheese or an oat cake with peanut butter. Fix your body with good food and you are investing in your health and your future. Food is medicine. We forget this at our peril. Try having a no sugar day yourself. Or even a low sugar day. Write any comments or tips below, or email me at frost magazine at gmail.com

How to Treat Dopamine Deficiency Naturally (And Why You Must)

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We have all heard the word dopamine being thrown around in discussions about depression, but very few of us know what it actually is and how it affects us. In order to understand how to treat dopamine deficiency and why doing so is essential, we must first understand what dopamine is exactly and what functions it serves in our body.

What is Dopamine?

Dopamine is neurotransmitter that is responsible for initiating a number of emotional responses in animals and humans, but those are not the only functions which the chemical serves. Aside from creating sensations of reward, happiness, pleasure and satisfaction, the neurotransmitter also plays a vital role in regulating movements, causing sexual arousal, our ability to remain active, sleep, learn and memorize, among others.

What Would Happen If You Were Dopamine Deficient?

The result of dopamine deficiency depends on various factors such as the cause, the degree of the deficiency and for how long the person has been dopamine deficient.  Take the example of Parkinson’s disease, where the symptoms of dopamine deficiency will be much more severe and in addition to constant tremors, it will affect the patient’s ability to walk or even move in general. Even in people without Parkinson’s, a number of the following effects of dopamine deficiency can be observed, although they will likely not be all present at once and the ones that can be observed will also vary widely in degree of manifestation, according to the patient’s own physiological conditions and unique external factors.

  • Cramps, aches, sharp pain, spams
  • Stiffness, tremors, balance loss
  • Weight fluctuations (fast gains and losses)
  • GERD, constipation and other gastrointestinal disorders
  • Difficulty with swallowing and/or eating
  • Clinical depression, lethargy, brain fog, insomnia, demotivation, guiltiness, mood swings, anxiety, hopelessness, low confidence, low self-esteem and suicidal thoughts
  • Low libido
  • Hallucinations, delusions, unalert and unaware behavior, indifference to the practical world

Is It Possible to Treat Dopamine Deficiency Naturally?

As should be obvious by now, dopamine deficiency is a severe problem that can lead to more than just a case of bad mood like most people falsely believe. If you or anyone you know is exhibiting any of the signs of dopamine deficiency which were mentioned above, they may require immediate treatment. However, during the early stages, it is possible to counter the multiple negatives effects of dopamine deficiency through natural methods and in fact, they can be practiced alongside any clinical treatment that might be necessary. 

How Can We Treat Dopamine Deficiency Naturally?

As already stated, it is possible to treat dopamine deficiency naturally and the following methods are proven to be useful in most situations.

Replace Sugar with Honey

Sugar doesn’t exactly lower your dopamine levels; it actually bumps it up suddenly and quickly. Unfortunately, it doesn’t last and just like alcohol, once you come down from the high, an extreme low takes over. Over time, this will interfere with your natural dopamine availability and the receptors enough to cause imbalance. Not to mention, sugar itself causes a whole series of health problems. Switch to honey instead, which can also be bad for you in large quantities, but in moderate amounts, is an excellent source of antioxidants, and essential nutrients.

Exercise

Exercising is a very real and effective antidepressant because aerobic exercise, in particular, boosts our dopamine levels and consequently, lifts our mood.

Eat a Diet Rich in Healthy Fats and Protein

The great thing about eating healthy fats and protein is that they are generally tasty as well! Eggs, fish and fish fat, lean meat, cheese, leafy greens, nuts, fruits, avocados, etc. are all healthy and they help with maintaining healthy dopamine levels in the body.

Are There More Effective Ways to Boost Dopamine?

This was just an introduction to what we can do ourselves to improve dopamine availability, but do check out https://www.vitamonk.com/blogs/health/natural-ways-to-boost-dopamine if you want to know more about how we can all boost our dopamine levels without having to depend on clinical medication. VitaMonk provides a very easy to understand and multifaceted guide to doing so naturally, in addition to explaining each and every aspect of the neurotransmitter’s action on the human brain and body.

Just like every other disease, it is important to notice the signs early, and do something about them, before the brain goes further into a dopamine deficient stage, at which point, it might be too late to do anything naturally and clinical help will be required.

 

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The Food Medic: How to reduce free sugars in the diet

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January leaves us all wanting to eat healthier as the decadence of Christmas tends to be hanging around. Mostly in weigh gain. The Food Medic is here to tell you how to reduce free sugars in your diet and be healthier.

You might be thinking, hey, why all the fuss about reducing sugars? First things first, sugar is not poisonous or toxic, nor is it uniquely to blame for obesity or poor health. However, we could generally do with consuming less “free” sugars. The Scientific Advisory Committee on Nutrition (SACN), a committee of independent experts that advises the Government on nutrition issues, recommends that the average intake of FREE sugars should not exceed 5% of total dietary energy intake, as they can contribute to excess calories in our diet and tooth decay. But what are free sugars and how might we limit our intake?

 

Free sugars includes sugars added to food and drinks by the manufacturer, cook or consumer, but also includes ‘natural sugars’ found in honey, syrups and juices. These are sugars we generally need to eat less of as they can contribute to excess calories in our diet and tooth decay. Sugars found in fruit and vegetables, grains and cereals, or lactose naturally present in milk and dairy products are not included in this.

 

How can I cut down my consumption of free sugars?

 

Most of the free sugars we consume come from sugars that we add to food and drink, including fizzy drinks and juices, jams and condiments, biscuits, pastries and cakes. There’s no need to totally avoid these foods completely, but you can reduce the amount of free sugars in your diet by basing your meals on fibre-rich, carbohydrates such as brown rice and sweet potatoes, protein-rich beans and pulses, essential fatty acids from oily fish and flaxseed, and a variety of colourful fruit and vegetables, such as berries and leafy greens.

 

Here are some helpful suggestions:

 

Make your own chia jam – Although there is nothing quite like old fashioned jam, it does contain quite a lot of added sugar, which isn’t great for our teeth or health if we eat too much of it. Chia seed jam is a quick, low-sugar alternative to regular jam. All you need is a punnet of berries and a tablespoon of chia seeds –  You can whip this up in 5 minutes and have an incredible, homemade jam in your fridge for up to 2 weeks!

Simply stew in a pot with 2 tablespoons of water over a medium heat. Cook until the fruit breaks down and becomes syrupy, 5 to 10 minutes. Mash the berries with the back of a wooden spoon and stir in the chia seeds. Cook for another 2-3 minutes then remove from heat and let stand 5 minutes, until thickened. If you’d like a thicker consistency, especially with very juicy fruits, stir in more chia seeds 1 teaspoon at a time. Once the jam has cooled to room temperature, transfer it to a jar.

 

Many breakfast cereals are quite high in sugar, including those marketed to be “healthier” options. One way to reduce your sugar intake at breakfast time is to swap to lower-sugar cereals such as plain porridge oats. You can make it just as, if not more, satisfying and delicious by jazzing it up with some warm berries, cinnamon and chopped nuts.

 

Smart snacking – despite their healthy image, many cereal bars and “energy” balls are often pretty high in sugar and fat. Instead of trying to navigate the snack aisle, plan ahead and make your own snacks to take with you – it’s also a great way to save money. How about your own DIY trail mix made with a small handful of chopped nuts, fresh berries, and a square or two of dark chocolate roughly chopped?

 

A large proportion of the added sugar in our diets comes from sugar sweetened beverages such as fizzy drinks and juices. If swapping to water isn’t something you feel particularly excited about, you could try flavoring it with a herbal tea bag, a handful of chopped strawberries or cucumber, or simply just mint.

 

Surprisingly for some, there are also some sugar added to savoury foods – what some people call “hidden sugars” – such as in; condiments, sauces, and ready meals. This is usually to improve taste and texture but it can mean you’re consuming some extra sugar. By making your own sauces at home, and cooking from scratch as much as possible, you are likely to reduce the amount of added sugar in your meals.