Natural fiber from whole foods promote good health in many ways -

* provides bulk and holds on to fluid making our stools softer and therefore much easier to pass.

* encourages the correct bacterial balance in our bowels, it’s the perfect food for the ‘friendly bacteria’.

* can help to prevent cancers like breast, prostate and bowel.

* ‘soluble fiber’ helps to lower levels of cholesterol.

* speeds up the transition of waste out of the body, this ensures that auto-intoxication is kept to a minimum. The faster waste matter passes through the body the less toxins are re-absorbed.

* helps to keep our blood sugar levels stable, less insulin is produced, so less fat is laid down.

* makes us feel more full, and less likely to over eat if our diet consists of whole foods which contain a balance of fiber and vital nutrients.

Avoid wheat bran

1)      it is not a whole food – it’s too highly concentrated

2)      it’s too harsh for the bowel lining – causes irritation of the bowel lining

3)      hinders absorption of several minerals, especially iron and calcium

4)      contributes to dehydration

BMI (Body Mass Index) this was the ratio of weight–to-height –this was considered the best way to judge your health risk, accessing your risk in general to things like heart disease and diabetes. Getting your BMI within a certain range was seen as a must.

However, today things have changed – it is no longer weight but waist-to-height-ratio that is measured. Recent studies have shown this to be a better indicator than the BMI for accessing your health risks to certain diseases and mortality.

What does this mean?

According to the Journal of Clinical Endocrinology Metabolism, the waist-to-height was the far better measure of risk – discouraging the use of weight-to-height calculation.

So what is the problem with BMI – for instance there have been many people who are thin and have low or normal BMI’s but still have heart attacks or die from strokes, do get diabetes. Then there are many people who have high BMI’s and seem to be in excellent cardiovascular shape.

The Body Mass Index takes into consideration weight and as we all know two people can weigh the same and be the same height, one could be very muscular while the other carries more fat. Then there are the pear shaped, apple shaped, or even an upside down pear shape people.

The fat around your waist is deemed the most dangerous place to have weight.

Fat around the abdomen – is metabolically active and produces various hormones that can be detrimental to health – diabetes, elevated blood pressure, and altered lipid (blood fat) levels.

So the waist-to-height
How does it work? It is calculated by dividing your waist measurement with your height, and takes gender into account which is important.

Male – Waist 32 inches – height 5’ 10” = 70 inches

Divide 32 by 70 = point 45

Female – Waist 29 inches – height 5′ 7″ = 67 inches

Divide – 29 by 67 = point 43

WOMEN
less than point 35 = far too thin
point 35 to 42 = Underweight
point 42 to 49 = Normal
point 49 to 54 = Overweight
point 54 to 58 = Seriously Overweight
over point 58 = Obese

MEN
less than point 35: Far too thin
point 35 to 43 = Underweight
point 43 to 53 = Normal
point 53 to 58 = Overweight
point 58 to 63 = Seriously Overweight
over point 63 = Obese

Lose your waist gain your health

Record you measurements once a month and date them

The meaning and the value people put on health is different for each person. As a practitioner I see many people who would consider themselves healthy, they have not been branded with a particular disease – for instance diabetes. However, they do take some form of medication, have aches and pains, are over-weight, don’t sleep well, and their annual tests are okay-ish.This is not what I would consider health and well-being. I put a very high price on true health and vitality.

What is well-being as opposed to dis-ease?  It is a balance, a harmonious lifestyle that enhances and energizes, as opposed to dragging you down, leaving you more tired and more vulnerable to dis-ease, dis-stress and weight problems.

Changes – anything worth having usually needs some dedication and staying power. It does take some effort and commitment but the results are usually well worth it. In the majority of cases changes are often easier than you first imagined.

The hardest thing of all for most people is changing their thought patterns,  as they seem deeply etched. There is no one simple answer here, some people find mantras or meditation a good technique other people choose to read inspirational books, some would rather listen to audio CDs or watch DVDs, some get a mentor, while others find their daily journal invaluable.

Do not let anyone tell you their way is the best. The only way, is the way that works for you, we are all different. Bear in mind you have not only developed ‘eating patterns’ but also developed ‘thought patterns’.

Moving out of the ‘box’, out of your ‘comfort zone’ can be a daunting experience but it is also an exciting experience. Changes in life are inevitable we need to view them as good things, as a challenge not a threat.

Be serious about making life-long changes, remember what you were doing in the past has not worked. The changes can be small and simple but the effects are profound. Don’t under-estimate how dramatic small shifts can be.

Think of a dripping tap, one tiny drop at a time, it’s just amazing how fast a bucket fills up – drop by drop.

The small changes add up and the affects can be quite dramatic. If you find some things too big to tackle, then start with the small and simple things.

Sonia Jones ND from the Haven Spa and Health Clinic

ANTI-OXIDANTS It has been reported for years that the lack of antioxidants speeds up aging and deterioration, but now it is clear from new research a lack of antioxidants is fattening.

BIO-FLAVONOIDS are plant compounds that ensure healthy organs, veins and arteries, reducing fluid retention, cellulite etc.

CHLOROPHYLL is the green pigmentation in plants, fruits, and vegetables, it is a really powerful detoxifier, stimulating the body to get rid of any excess fluid, reducing cellulite and toxins.

DRUGS some prescription medication can cause some people to gain weight – check if yours does.

ENZYMES. Making sure you get enough enzymes is vital to speed up every process in the body. In research it was found that the fat cells of overweight people had less enzyme activity, than someone of normal weight.

FIVE-A-DAY is the very minimum daily requirement that is given to the general public as a guide line, which most people ignore. Evidence shows few people eat that much in a week let alone a day!

HYDROXCITRIC ACID found in brindle berries and grapefruits, is reported to curb the appetite, and speed up fat burning.

INSULIN Control your insulin levels better which will help to control the fat content of our cells better.

JUICES Avoid fruit juices due to the fact all the fiber has been removed. This means they enter the blood stream too fast and disturb the blood sugar levels raise – encouraging hunger and weight gain. Smoothies are different they maintain the fiber and usually have a protein powder or a yogurt added, maintaining better blood sugar levels.

KEEP WRITING A food mood journal has shown to help people lose weight. You can down download a free 90 day journal on this site – daily weight loss tips, secrets, and inspirational sayings.

LEARN TO RE-EDUCATE OUR TASTE BUDS a very important aspect to gaining health and losing weight.

MINERAL Chromium is a vital mineral and deficiency causes a problem with insulin, and sweet cravings. Eating sugar regularly helps to contribute to a chromium shortage.

NUTS are a good thing to eat in moderation. Important rules – never peanuts, only raw unroasted and unsalted nuts ie walnuts and almonds.

OFF THE COUCH – get moving anyway that suits you. It doesn’t have to be down the gym, it doesn’t mean you have to jog. Just get moving more. For instance if the phone rings get and walk around, anything just moving more.

PLATE SIZE Experiments showed time and time again people in general eat less when they use smaller plates or bowls.

QUESTION the hype the slimming industry advertising ups out there things like “instant weight loss that is guaranteed”. If it was that easy most people would be slim, there would be very few obese people. As the advertisers point out its simple, its easy, its quick, its……..      If only that were true!

RELAX Everyone needs some R and R occasionally. Stress is fattening and it is impossible to avoid all stress, but you can find ways to handle it better.

SLEEP Good quality sleep has been proven to help people lose weight and maintain their weight better. After a good night’s sleep your body maintains blood sugar levels better, and you are more energetic.

TRASH Completely clear out your kitchen cupboards – sort out all the food you have stored. Throw out all the out of date stuff (there is always some), put aside all the unhealthy stuff – read all the ingredients labels carefully – do you really want to be eating that? Put it aside and give to charity. Make a list of all the healthy food you would like to replace it all with.

UNITE Maybe you can get a friend to join you or a family member, other options are join a club or find a buddy on the internet. Some people do much better when they have support.

VOLUMIZE with more fresh food = less calories, more nutrients, less hunger, increased energy, better health and reduced weight. What do I mean by this – for example one large fruit salad (made with all the fruits you like) as opposed to a small piece of cake.

WATER Research points to the fact the brain gets confused between hunger and thirst, more often than people choose food instead of water.  So get hydrated on a regular basis and you turn down hunger.

X-RATED All artificial chemical sweeteners should be banned from your diet – research has proven that they set up a need for more sweet and fatty foods. Besides it’s not a food it’s a chemical, adding to your toxic load.

YOGURT Choose the natural plain yogurt – it is a protein, fully of good bacteria – helping to ensure better functioning bowels.

ZEAL FOR LIFE. Change your thinking and your outlook. More laughter, start by watching more comedies – spend less time with miserable people. Have more fun in general, take up a hobby or learn a new skill.

Moving out of the ‘box’, out of your ‘comfort zone’ can be a daunting experience but it is also an exciting experience. Changes in life are inevitable we need to view them as good things.

Be serious about making life-long changes, remember what you were doing in the past has not worked. The changes are simple often easier than you thought they would be but the effects are profound. Don’t under-estimate how dramatic small shifts can be.

Think of a dripping tap, one tiny drop at a time, it’s just amazing how fast a bucket fills up – drop by drop.

Sonia Jones ND from the Haven Spa and Health Clinic

If your diet is leaving you feeling tired and rundown you are on the wrong diet. Grabbing an energy drink is not the answer.

These drinks can include (they vary) methylxanthines (including caffeine), B vitamins, quarana ( a stimulant), taurine, ginseng (a mild stimulant, maltodextrin ( a form of sugar), carbonated water, inositol, creatine, carnitine, glucuronolactone (a naturally occuring chemical compound produced by the metabolism of glucose in the liver).

How much sugar each one contains varies – or they might come in a diet version with artificial chemical sweeteners.
These drink are centered around stimulants such as caffeine.

An 8oz drink can contain anything from 80mg of caffeine upwards and the newer ones a much as 400mg of caffeine!

There have been reports of nausea, and abnormal heart rhythms. Energy drinks may cause problems due to the “crash” that follows the energy ‘high’ that occurs after consumption.

France and Demark banned the popular energy drink Red Bull (we have all heard of) after the death of eighteen-year-old athlete Ross Cooney, who died after he played a basketball game after consuming four cans of the drink.

In Britain they warn pregnant women not to drink it.

In the US Red Bull was introduced in 1997 and is the dominant energy drink with a market share of about 47%. In the US the energy drink market has grown to $3 billion in 2005, $5.4 billion dollars in 2007, and predicted to reach $10 billion by 2010! That is a lot of money for a mixture of water, sugar (or artificial sweetener) and caffeine.

Check out my article called  Not good news for caffeine drinks – it can contributed to weight problems.

Sonia Jones ND from the Haven Spa and Health Clinic

Sugar in its many disguises -

words ending in ‘ose’

Fructose (do not confuse concentrated fructose as being the same as found in fresh fruit)

Lactose

Dextrose

Glucose

Sucrose

Levulose

Galactose

Maltose

Dextrins

Dextrans

words ending in ‘ol’

Mannitol

Sorbitol

Xylitol

Others -

Corn syrup

Concentrated Cane Juice

Cane juice

Malto-dextrins

HFCS (high fructose corn syrup, found in so many processed foods and is highly concentrated)

Then there are Honey and Maple syrup – they act like sugar in the body.