Tag Archives: nutritionist

Training for the Marathon?

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Give yourself a running chance with the right preparation

The London Marathon is just around the corner (21st April) and so thousands of people across the country will be donning their running shoes to train for the demanding twenty-six miles to marathon glory. Training for such a grueling distance can put the body under huge physical strain and so it is not enough to just run your way to success – you also need to eat well and take care of your feet as you make your way to the finish line.

Blisters, nausea and sore inflamed feet are just a few of the side effects from running. Don’t let these get the better of you though with these simple steps to success.

Planning snacks around your training can prove to be a problem for most people.

It is crucial that you eat something nutritious that will provide you with enough energy for your run, but is not so big that it will hamper your efforts. Olympic Gold medalist, Ed Clancy recommends eating a Peanut 9bar before starting a run, commenting: ‘Finding a nutritionally balanced food that has both fast and slow release energy for endurance sport has always been a struggle. After suffering stomach problems using other energy bars and gels my nutritionist recommended I try 9bar and I haven’t looked back since’. Peanut 9bars are jam-packed with roasted peanuts, sunflower, poppy and sesame seeds. The Peanut 9bar contains all 20 amino acids and 9 that are essential building blocks for good health, allowing you to fuel your way to success.

Running such long distances can leave your joints sore and inflamed.

It is important to use an effective joint care product. Dr. Wendy Denning, Harley Street GP recommends using Phytodol, an all-natural, topical treatment designed to help care for joints. Wendy comments that ‘topical application of the essential oils found in Phytodol – ginger, zedoary and cinnamon – which have their own anti-inflammatory and analgesic properties – along with the MSM and glucosamine may be particularly beneficial to reduce inflammatory pain’. Phytodol is available in both a cream and spray formulation. Both are rapidly absorbed, providing fast effective relief and the convenient sized 100ml bottles means that they can be used anywhere when pain strikes – allowing you to carry on running pain free.

Running can cause painful blisters and sore feet.

During running your feet will rub against your footwear and so it is important to take precautions when training. Carnation Footcare’s Anti-BlisterStick is a roll-on protective balm that helps shield the feet from blisters caused by rubbing trainers. Carnation Footcare expert podiatrist Dave Wain says: ‘The Anti-Blister Stick is designed to immediately ease friction and stop blisters from developing by providing an extra protective layer to the affected area’ enabling you to carry on running pain-free’

Dave also recommends Carnation Footcare’s PediRoller for long distance runners. The PediRoller is a simple ridged device that, when rolled under the foot, provides on-the-spot comfort, helping to relieve any discomfort. It works by stretching the muscles of the foot to help relieve heel and arch pain that may be caused by running. For an extra inflammatory effect, the PediRoller can also be frozen before use, which helps to reduce any swelling that running may cause.

During running the feet perspire, creating the perfect conditions for bacteria to multiply.
Keep your feet feeling refreshed with Thursday Plantation’s Foot Spray. The 100% Tea Tree formulation with anti-bacterial and anti-fungal properties will ensure that your feet are kept feeling and looking fresh after a long run. The great smell also acts as a foot deodorant, maintaining a healthy smell in your footwear allowing you to avoid the embarrassment of smelly feet!

Available from Holland & Barret or Superdrug

 

Fertility expert, Dr Marilyn Glenville, gives conception hope to thousands of couples

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Nutritionist and fertility expert, Dr Marilyn Glenville, gives conception hope to thousands of couples across the UK

Study reveals Fertility Support Programme can improve fertility of couples

Leading nutritionist and fertility expert, Dr Marilyn Glenville, launches the Fertility Support Programme – a personalised 12-week nutritional and lifestyle fertility plan that can dramatically increase chances of conception, giving hope to thousands of couples across the UK experiencing problems with infertility.

1 in 6 couples in the UK experience difficulty getting pregnant. IVF has a 25% success rate, which means 75% of the cycles are failing – leaving thousands of couples with emotional heartache and financial strain. Dr Marilyn Glenville has guided hundreds of couples through their fertility journey; and her 3-month programme provides a range of dietary, supplement and lifestyle changes, which have helped so many to conceive naturally.

“Couples with fertility problems can often experience stress, frustration and feelings of isolation,” says Dr Marilyn Glenville. “ Many people are unaware that just simple changes to your lifestyle and diet could help you achieve a healthy pregnancy. The support programme is a unique plan which encompasses an integrated approach through a combination of conventional and nutritional medicine.”

A ground-breaking study conducted by the University of Surrey revealed that after following the same nutritional and lifestyle advice outlined by Dr Glenville, 86% of couples with a previous history of infertility became pregnant.[1] “We took the vitamins, followed the advice, and three months later my wife became pregnant. It was almost like a switch, one year or so of nothing but trying, then three months of the plan – and pregnancy!” says Ian R, who followed the Fertility Support Programme.

Fertility is a major issue for many couples. Around 70% of patients visiting the Dr Marilyn Glenville clinic reveal that they receive a lack of support and insufficient advice from their doctor regarding fertility problems.

Dr Glenville is keen to highlight that while you can’t change the number of eggs you have, you can change their quality. “By improving the quality of your eggs, you are increasing your chances of conceiving naturally, and also preventing miscarriage. Men produce sperm all their lives so it is always possible to not only improve the quality, but also the quantity, with lifestyle and nutritional changes.”

Nutrients such as antioxidants have been shown to significantly boost male fertility and also help women improve their chances during IVF. Correcting the deficiencies of certain nutrients like vitamin D can have an enormous benefit for fertility for both men and women.

The Fertility Support Programme is available exclusively at the Dr Marilyn Glenville fertility clinic – www.marilynglenvilleeducation.com/article

Can’t Sleep? What’s Keeping You Up?

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Can’t sleep? What’s keeping us Brits awake at night?

Recent research has revealed the NHS is spending £50million a year on drugs to help combat insomnia. We take a look at what could be the cause of the nation’s unrest and what we you can do to help nod off naturally.

· The Reason: Restless legs

Restless Leg Syndrome (RLS) can vary in severity and causes an irresistible inclination to move your legs. RLS can cause discomfort in the feet, calves and thighs and in many cases, the condition can be distressing and disruptive and effect daily activities including sleep.

Acupuncturist Rachel Peckham notes: “Over 50% of people in the UK suffer with sleep disorders of some kind, generally attributed to a stressful lifestyle, RLS is a common problem. Traditional Acupuncture is known to be enormously beneficial for helping correct sleep problems. Most people find treatment wonderfully relaxing, as acupuncture is known to calm the nervous system and also affect hormonal outputs by increasing endorphin production.”

Try it: To find a practitioner in your area call the British Acupuncture Council on 020 8735 0400 or visit www.acupuncture.org.uk

· The Reason: Stress

“Stress is a collection of physiological, cognitive, affective and behavioural symptoms that are caused by difficult situations in our daily life. It can affect each individual in different ways ranging from less severe symptoms such as headaches all the way up to depression and anxiety.” Comments Dr David Edwards’, “exercise and a healthy diet are crucial to maintaining a relaxed mind and body. I would also recommend some of my patients take Rhodiola rosea as a short term option when suffering stressful periods. Taking 200mg, twice a day could help to control the release of stress hormones whilst helping to improve energy and concentration levels, which can help reduce symptoms of stress.” Rhodiola rosea is an ‘adaptogen’ – a substance of natural plant origin that is able to increase the body’s resistance to stress and normalise imbalances with minimal side effects.

Try it: Vitano® contains Rhodiola rosea root extract 200mg and is available from Boots, leading pharmacies and health-food stores priced at £13.27 for 30 tablets. Always read the label. For further information visit www.vitano.co.uk.

· The Reason: Caffeine

Drinking tea and coffee throughout the day can have a negative impact when it comes to bed time. Cutting down on caffeine by reducing the amount of tea/coffee/fizzy drinks really can make it easier to nod off, if you find it hard to get through the day without your caffeine hit try reducing the number of caffeine laden drinks and cut back on all caffeine after 3pm. Expert Nutritionist Kirsten Brooks notes “Camomile is a wonderful herb with sedative properties, helping us to relax and encourage sleep. As a warm drink, it’s a great way to unwind in the evening.”

Try it: Heath and Heather’s Camomile infusion has been finely crafted using the highest quality Camomile, perfect for relaxation and unwinding, this gentle and soothing infusion could also help to reduce feelings of stress and anxiety.

. Naturally caffeine-free

. 100% Natural

. Available in packs of 20 & 50

. RRP from £1.49 & £2.89

· The Reason: Hot Flushes

It is estimated that 8 out of 10 women in the UK experience symptoms leading up to the menopause and of these, 45% find their symptoms difficult to deal with. Symptoms can be wide ranging from insomnia and anxiety to hot flushes and night sweats impacting lifestyle and relationships.

Kathy Abernethy, Chair of the UK Menopause Nurse Group and a member of the Medical Advisory Council of the British Menopause Society comments: “After years working in a busy NHS menopause clinic, advising women in consultation as well as running education programmes for nurses, I understand how the menopause affects women not only physically but also psychologically. I often give women lifestyle and diet advice and try to encourage women to look positively at this time of change and to take steps to ensure good health.”

Details of a new study in the Journal of Gynaecological Endocrinology note how red clover supplementation can provide a natural alternative to help reduce hot flushes.

Try it: Promensil Double Strength (80mg) dietary supplements have been specifically developed to help women manage symptoms of the menopause naturally and effectively without resorting to HRT. Promensil Double Strength has been proved to reduce hot flushes and night sweats by 75%. Available from Boots, Ocado, good independent chemists and health food shops. Visit www.promensil.co.uk for further information or call 01903 280 860.

· The Reason: Nocturnal Cramps

Nocturnal muscle cramp could well be the new snoring, causing distress and sleep disruption to more than 13 million people in the UK. 82 per cent of women have suffered with the complaint, with 12 per cent experiencing nocturnal cramps every night. It is an extremely painful and distressing condition with many people suffering in silence. Insomnia specialist and founder of the Sleep School, Dr Guy Meadows said: “Quality sleep is essential to ensure you feel regenerated and ready for the day ahead. Interruptions caused by emotional or health problems can be very detrimental to everyday life, making it harder to concentrate at work and affecting relationships. Frustration and anxiety about disturbed sleep can cause it to become even worse.

“People often aren’t aware that they could be suffering from a sleep condition that is easy to treat. Instead of worrying about the problem, it is important to trust your body’s ability to sleep, making lifestyle changes or taking appropriate treatments where appropriate.”

Try it: Crampex is the only product available without prescription for the prevention and treatment of night cramps and it doesn’t have any of the side effects associated with taking Quinine (which is regularly prescribed). Crampex costs from £4.29 for a pack of 24 tablets and is available over the counter from pharmacies. More tips and advice can be found on www.goodsleepadvice.com and the Good Night Guide consumer leaflet is also available on request.

· The Reason: Bloating

Much like the rest of your body, your digestive system needs time to rest. Going to bed and getting up at set(ish) hours each day can help our digestive system work more effectively and improve the regularity of our bowel movements. Waste material in the colon impairs our ability to absorb vitamins and minerals which can affect prevent the immune system from working at its optimum level.

Try it: Sun Chlorella® ‘A’ is a natural green algae whole food supplement from Japan – an excellent choice for bloating as it contains a staggering range of nutrients including around 10% fibre, to help move food through the system more effectively. Nutritionist and Natural Health expert Nadia Brydon explains “Sun Chlorella ‘A’ acts as an ‘intestinal broom’, cleansing the bowel by clinging on to toxins like mercury, lead or pesticides in your intestines and then eliminating them as waste.

Sun Chlorella is priced £21.95 for 300 tablets (a 20-30 day supply) and is available from www.SunChlorella.co.uk, free phone 0800 008 6166, www.victoriahealth.com, www.NutriCentre.com, www.bodykind.com, Revital stores, www.revital.co.uk and good health stores.

· The Reason: Not tired enough

If you haven’t burned enough energy throughout the day, it’s likely that you’ll find bedtime a struggle when it comes to nodding off, Justin Way, Personal Trainer from Pure Gym explains “There are a million ways you can give yourself a workout at home without spending a penny on expensive equipment. When hoovering standing on your left leg whilst pushing and pulling the hoover around with your right arm. Hop to move around the room and alternate legs every 2 mins. This will work the core massively whilst bringing great tone to the legs and bum.”

Try it: Pure Gym’s 24-hour, no contract membership starts from £17.99 a month. For more information, visit www.puregym.com

Staying Motivated When Dieting

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STAYING MOTIVATED

By Alison Clark, independent nutritionist and spokesperson for Europe’s no 1 healthy eating plan, Eurodiet.co.uk

The New Year is a great time to set positive goals and make resolutions, and many of us use this time as an opportunity to try and embrace a healthier lifestyle. Making these plans is the easy part but sticking to them can be more difficult! Follow these tips to stay motivated and make 2012 the year that you achieve your health goals.

1. Team up

Changing old habits that may have been ingrained for ten or twenty years can be hard and having the support of friends and colleagues will help you to stay focused.

* Share tips and test new recipes with friends, family and colleagues. Online communities can be hugely helpful here, Eurodiet has a Facebook community.

2. Get organised

Try to plan ahead, jot down which ingredients and products you need. This will make it easier for you to stick to your eating plan and less likely to pick up unhealthy options when you are on the go.

* Try cooking larger amounts and freezing portions for the days when you don’t have enough time to cook.

3. Clean out your cupboards

Having tempting foods in the house or in your desk will make it much more difficult for you to resist eating them.

* Give away any post-celebration goodies which are still lurking around the house – if they are not there you won’t be able to eat them!

4.Don’t be defeated on ‘Difficult days’

It is normal to have days where you find it more difficult to stick to your resolutions. The important thing is not to let these days get you down and stop you from continuing with your good work – draw a line and stay positive. It’s what you do most of the time that counts!

* If you have a sweet craving try one of the low calorie sweet options available on the Eurodiet.co.uk eating plan – like gooey vanilla caramel chocolate bars or apple crumble.

5.Identify your triggers

Next time you have a hard time resisting a second helping or you skip an exercise class, think about why it happened. Try to identify the feelings that triggered your behaviour, for example hunger, fatigue or stress. How could you change the outcome next time?

* Control your hunger by eating regular meals and ensure you have enough protein in your diet. Protein is essential for sending signals to the brain to say, “Thank you, I’m full”. Introduce healthy snacks if needed like cereal bars or fruit.

6.Make it fun!

Write a list of milestones you expect to pass on your journey towards your final goal and find ways to reward yourself as you reach each one. This will encourage you to stay on track and make the challenge more enjoyable too!

* Treat yourself to a massage, enjoy a spa day, take a new class, buy a new dress, try a new sport.

* Stay positive!