5 habits to Keep…!

Habits can be good!

5 Bad Habits to Keep 

All this talk about Breaking Bad – what ARE we going to do without it? – it made me think about knowing which of our so called bad habits may not be so bad after all!

WINE   It’s no secret that drinking large amounts of alcohol is strongly associated with breast cancer, liver and heart disease.  What’s more, binge drinking – defined in women as three pints of beer or six small glasses of wine or spirit measures – is on the rise with one in five women (and a third of men) consuming more than the recommended 14 units of alcohol a week.   But a strong body of evidence suggests that a single glass of red wine a night can help ward off heart disease and could extend lifespan, thanks to its being rich in the antioxidant resveratrol.  Resveratrol helps lower unhealthy LDL cholesterol and raises healthy HDL cholesterol.

Aim to:-  Stick to one glass of quality red each night, as going over that limit can undo all the benefits and impair liver function. If you tend to get terrible headaches even from small amounts, you may be reacting to chemicals such as ‘sulphites’ in white wine and ‘congeners’ in red and may benefit from choosing organic.

 CHOCOLATE  Chocolate not only satisfies a sweet tooth, the dark variety also contains the antioxidant resveratrol which could help with the body’s ability to fight ageing free radicals from food and the environment. A study conducted last year in the Journal Of Agricultural and Food Chemistry found that cocoa powder, dark chocolate and cooking chocolate contained the highest resveratrol levels. Chocolate also contains phenylethylamine, which releases feel-good endorphins into your brain.

Aim to:-   Stick to a couple quality squares a day, of the dark choccy!  It’s difficult to binge on quality dark chocolate, it’s too rich. Chocolate shouldn’t contain more than six ingredients: cocoa, butter, soy lecithin, vanilla, sugar and milk with no corn syrup which wreaks havoc on blood sugar or trans-fats listed as ‘hydrogenated’ or ‘partially-hydrogenated vegetable fats’ found in many commercial chocolates. Read the label.

MEAT ? This one is debatable and not for everyoneMeat from lamb, beef and game provides ‘complete’ protein with all eight amino acids necessary for muscle-building, something few vegetarian sources can provide.  Not getting enough protein can cause symptoms like depression, moodiness, insomnia, fatigue and poor concentration.  Plus, meat is a vital source of vitamin B12 which helps energy production and iron, a deficiency of which can cause anaemia and fatigue. However there ARE other ways of getting protein (without the need to kill  animals) – like ISOWHEY!!

Aim to:- Try and eat vitamin-C rich foods such as tomatoes or spinach with red meat,(if thats your choice) to increase your iron absorption.  To boost your intake of omega-3 fatty acids, opt for wild game such as duck, or rabbit and ask at the meat counter whether the meat you are buying has been grass fed as meat from grass fed animals is far higher in omega-3s than those fed on corn or soy (most organically produced meat have been grass-fed).  Always choose the leanest cuts possible and if you can afford it, go organic.  Opt also for lean, grass fed and eat it less often, say three times a week.  The rest of your protein can come from healthy, low-fat sources such as  chick peas, beans, grains and lentils. If you are going to eat meat, white is a better option, go for the red on occasions

FAT  For decades we’ve believed all fat is bad, but the right fats can help control appetite, stabilize blood sugar and burn fat.  We now know not all fats are created equal.  There are essential fats, such as omega-3 fatty acids which the body can’t make itself, as well as healthy fats, called Monounsaturated Fatty Acids or MUFAs which can help you lose weight. A 2007 study found a diet high in MUFAs prevented participants from putting on fat around their middles.  There are also the saturated fats which we only need in limited amounts, and found in meat, dairy, butter and coconut fat.  Most dangerous are man-made trans-fats, and created when food processors inject hydrogen molecules into oils to make them hard at room temperature, and found in many commercial cakes, biscuits and sweets as well as many take away deep-fried foods.  These should be kept to a minimum as they are strongly linked to heart disease, weight gain and infertility.

Aim to:-l Eat and enjoy good fat in moderation. A Spanish study found that consuming one teaspoon daily of peanut butter could promote long-term weight loss and a teaspoon of butter at each meal is beneficial in terms of keeping us full for longer (and helping food taste better!).  Essential omega-3 fats can be found in oily fish, such as salmon, tuna and mackerel as well as venison, flaxseeds and grass fed meat and poultry. The best MUFA sources are olives, coconut oil, avocados, olive oil, nuts and seeds and dark chocolate.  Try and eat at a little of each every day. Where you can, avoid foods containing trans-fats, listed on labels as ‘hydrogenated’ or ‘partially hydrogenated vegetable fat/oil’

CHEESE  Cheese provides essential calcium, important for women in helping prevent osteoporosis in later life and to the functioning of vital organs.  What’s more, as a certain amount of calcium is circulated in the blood, if the body is lacking it from the diet, it may leech calcium from bones, leading to bone loss, and because it’s excreted by the body daily, we need to eat a little each day.

Aim to:-  Generally speaking, the harder the cheese the higher the fat content so if you’re worried about fat you can choose the softer cheeses.  Our daily recommended intake of calcium should be about 1000 milligrams – 40 grams of cheddar cheese (about a matchbox size chunk) contains 310mg calcium, a 200 gram tub of natural yoghurt contains 340mg and a glass of skim milk contains 310mg.

Changing Fear…

Feel the Fear and do it anyway...!

Feel the Fear and do it anyway…!

Change is a major fear for many people, but it’s this fear of change that can really hold us back from achieving our true potential. Sometimes I think it’s our ego that wants us to just stay the same, not really progress – this can also be called procrastination! I am often a victim of this myself – you can actually talk yourself into doing a hundred other things…apart from the one thing that you really want to do – have you ever felt this?

But things don’t ever stay the same, not really – it is amazing though when you do do what you want how easy it actually was to do – and the fear disappears.

Many people want to lose the weight or get fitter – but something inside stops you from starting…well – that’s you! (or your ego at least) – but that needn’t be the case, you CAN do what you need to do – remember my motto – “Think, Act, Be” – the thinking is the easy bit – the acting part is where people trip up! However…once you take that first step, the others follow so much more easier, believe me, I’ve done it. So plan what you want, write down certain steps, progress your plan and act on it…then you will BE on your way…

…To a fitter, healthier you!…


The Men who made us Thin…!


MEN thin!

After recently watching’ The men who made us fat’ TV program (marketing execs), we now have’ The men who made us thin! i.e the minds behind many of the often called ‘fad’ diets that have sprung up over the last half century. The Program examined the scientific reasons of why so many diets fail long term and why, even though many diets fail, we go back to them over and over. The program was on the BBC so had lots of potential, but unfortunately I feel became too ‘sensationalist’ in its reporting – it is however worth the chance to take a look (if you have access to the BBC – iplayer)

Scientists realised in the 1940s and 1950s that there was a problem with the long term success of dieting. The modern diet industry, which relies on returning customers – these customers often blame themselves when they fail or when the diet doesn’t deliver the desired long term results. Another diet is often tried and another and another often without term success.

The series is well worth a watch and I look forward to future episodes.

It was however, disappointing that in the first episode,  the link between long term success of healthy eating and exercise was not mentioned.

In the Isowhey Healthy eating plan – both components are addressed. Healthy long term eating can achieve long term weight reduction when combined with exercise – our body’s have been designed to move and movement will help deliver the results you desire.       We also have tips and guidelines to help you succeed thought the plan and beyond.

I have seen many people over the years lose weight and keep it off – many of these have lost significant amounts of weight that has not been regained years later.

These people are not dieting as such but are following a healthy eating regimes that encourage weight loss and fat burning.

Isowhey, plus other healthy eating regime can and do work – its about getting the right balance to your diet and making it work for you – its also a lifestyle change, one that you need to keep to to maintain your initial success, but eating healthily and exercising should ALWAYS be part of any lifestyle. Simple.

Quote of the Day…

Sometimes its the simplest of Quotes which can say the most. I love the long versions of a meaningful prayer or mantra, but sometimes all you need to hear is just one sentence to get you to where you want to be – or at least give you that quick kick up the bum!

With anything in Life… things may not happen overnight, they take time and so to see results in whatever you are trying to achieve you need to persist…and keep persisting – until you get there….Happy weekend everyone!… :))

Todays saying..

The men who made us Fat…


mad menBeing over here in the UK I have seen a good many great TV programmes on all things, but the one this week called ‘the men who made us fat’ was really interesting. It is basically blaming the food industry over the years for the increase in the levels (in the Western world anyway) of Obesity. It has a point as well, though at the end of the day, we all have a choice (as well as a remote for the TV!) – we’re not being forced to eat these dreadful diets, but the marketing, and addictive ingredients, hidden sugars etc sure don’t make it easy. I talked ere to Rick Hay, a nutritionist for his opinion…

…If we’re looking for someone to blame for our obesity, then the programme is great! It’s the fault of the food industry. It’s nothing to do with us.

The food industry has much to be ashamed of. It has more than its fair share of men in grey who, I think, are as bad as the men who made us addicted to cigarettes! Thanks to their “genius” much of the food we are eating has sweetened with high fructose corn syrup – actually much sweeter and more calorific than the real thing – sugar. Some foods now have both in! And even some supposedly healthy meals and snacks are suspect.

Then we have the (M)Ad Men and marketing whizzes getting rich and famous on smart campaigns that encourage us not only to eat more, and eat more crap, but also to buy into huge portion sizes.

Isn’t it mad how easily our behaviour is driven by suggestion. Huge portion sizes for example. The programme told us that according to scientific studies, if given a choice of small/medium and large, we go all greedy and go larging it – and ourselves at the same time.

All this came about as a result of a rise in the cost of sugar in the 70s. Some bright spark in the Nixon administration used his powers of suggestion to persuade them to substitute corn syrup for sugar. A bi product of the sugar industry, it was cheaper. (Greed seems to be a recurring theme here.) The detonator was triggered for what has become arguably the biggest health time bomb in the history of mankind.

This is not just about losing weight, this is about saving your life. And you need to get your act together. Currently, two thirds of British adults are overweight and one in four are classified as obese including many children. Conditions such as mature onset diabetes – named as it occurred only in adults is now being seen in children

We have to take responsibility for our own weight management to get off the road to obesity. There are some among us who will for reasons of genetics, or other issues, find it harder to do this. But ultimately the buck stops with the individual. Having thrown my toys out of my pram, you’ll note a softening of my stance here – it’s not easy. It’s about energy Intake and what we expend and how the body uses its calories. We need to eat healthily – and we need to be active – yes to the gym sessions or zumba classes – but also do more of what the body is designed to do naturally – get off your butt!

Let IsoWhey Help..

A few simple dietary changes will fuel your body the way nature intended. It’s not that hard to make some time for your health – there are millions of excuses for not changing but essentially that’s all they are- excuses!

Eat fresh – try cooking from scratch as much as you can.

Eat organic, as much as possible.

If you do have pre-packaged foods, read the labels!!

Reduce portion size

Go Paleo … http://thepaleodiet.com/ By following a Paleo style of diet you can turn things around or improve on already good health. This is an eating plan where you eat much like our ancestors did – our genetics have not really changed much since we first roamed the plains of Africa, which makes our body’s perfectly suited to this type of diet which involves eating protein, most vegetables, nuts & seeds and a limited amount of fruit.

Off the menu are many of the modern day high carb, high sugar and syrup staples that we have become accustomed to. A high sugar diet makes the body acidic which creates inflammation. Ageing, disease and general ill-health is associated with inflammation – we should be looking to alkalise the body to create the right environment for its natural processes. The strict plan is out with dairy foods, bread and cereals, sugar, processed & refined foods. A healthy high protein/low carb style of diet is going to help build lean muscle. This helps burn more fat and keeps you feeling fuller for longer. In order to get the best results from this eating plan then there are a few tips: Don’t eat too much red meat. Replace it with fish, organic chicken and tofu in your weekly diet, red meat as your sole protein choice makes the body acidic and depletes calcium, overworks the kidneys and liver, and stagnates in the intestines disrupting beneficial flora. Excessive meat consumption has also been linked to an increased cancer, cardiovascular and diabetes risk.

Eat plenty of vegetables – Preferably raw – lots of salads that with beneficial enzymes to help with digestion. Have a moderate serving of protein – size should be, no bigger than the palm of your hand.

Eat unrefined grains – Although not part of the strict Paleo unrefined grains such as brown rice, millet, quinoa (actually a protein) and buckwheat as these are all high in fibre and antioxidants plus vitamins & minerals.

Eat pulses such as lentils and beans – High in fibre and essential vitamins and minerals.

Importantly. Do NOT skip breakfast. Forget that stupid diet that promises you will lose weight in 1 week. Skipping it leads to weight gain and adrenal exhaustion. If the body runs on adrenaline it’s rendered incapable of burning fat, so snack healthily mid morning and mid afternoon – a handful of nuts with a small piece of fruit is ideal.

IsoWhey is Here to help!

….And of course IsoWhey would be a great addition ,either as a supplement or a replacement of your meals to achieve your health goals. It is rare to find a product low in sugar and fat, high quality protein with a full range of vitamins and minerals PLUS pro- biotics all in one! but here it is (and it tastes fab to boot!)

Day Five – Easy Cardio exercise…

So we are going to finish with a challenge, the Burpee, you either love it or hate it! I have given you two options on how to do it though so don’t worry! Try the harder one if you can and finish on the easier one..do as many as you can, keeping form and keep your record!…and beat it next time… 🙂

Beat your Cravings..!

CravingsDo you snack unhealthy stuff that isn’t good for you, eat it anyway, then feel guilty? Do you ask yourself if you are craving too much too often?
Have you been trying to work out how to keep your energy up and still stay trim?
Some people feel that snacking is bad and that eating between meals leads to weight gain, which brings on the guilt. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. So what’s right for you?
Snacking is good – it keeps your metabolism going and as long as its portion size is controlled and its the RIGHT type of food it will be good for your diet. It is important to listen to your body though and recognise different messages. A sweet craving is a message, feeling tired at 3 p.m. is a message, its what you do about these that make the difference!
Here’s how you can beat the cravings and feel healthy and happy again:
1. Say good-bye to the snack attack guilt.
Everything that we eat gives us a particular result. It’s either good, as in you’re feeling great, or it’s bad, as in stomachache, bloating, low energy, mental fogginess. So what’s the point of feeling guilty if you already ate it? but use this to change habits
2. Understand the message.
Try to understand why you are snacking: Are you hungry? Are you anxious? Are you bored? Are you upset?  Was your meal 100% nutritious? Did you eat enough?
Make a note of the REAL reason behind the craving and see if there’s a pattern behind it.
3. Find a healthy substitute.
Make a list of options as to how you could fulfill that need in a healthy and nourishing way. If you were anxious, or bored, try to find out what could bring you back into a better state of mind. Do you need more love? More exercise? A break from your routine? Think about the things that make you happy and your life worthwhile and aim to do more of these! .
4. Update your meals.
Meals that are not composed of protein, carbs and fats may cause sweet cravings. Lack of protein is a main cause of sweet cravings, so if you’re vegetarian, look at your protein intake. IsoWhey is ideal here, as it contains a fulll range of vitamins and minerals as well as the probiotics and high quality protein
Make sure you eat whole grains daily, and make sure you’re getting enough sweet vegetables (carrots, onions, sweet potatoes, corn,). Use natural sweeteners such as honey, and get high-quality fats from foods like coconut oil, salmon, chia, walnuts and avocado.
5. Upgrade your life
Write down the following:
  • 1 thing that will give you fun in your life every day.
  • 1 thing that will bring love (from yourself, a pet or others) to your life every day.
  • 1 thing that will make you smile every day.
  • 1 thing that will relax you every day.

Crave the good things in life..!

Cardio Video Day Three…

Here we are at day number three and this is a classic Pilates move, which of course focuses on the core, but it also works every other part of the body as well! As usual there are different stages easy up to advanced, work at your own level then progress. Don’t forget just because you may not be actually moving, this does not mean your body is not working! Static positions are great to mix things up. Hold the plank as long as you can, and time yourself to check your progress! Good Luck! 🙂

Home Exercise Video #2

Ok, so it’s week two and easy move two! Today it’s the clean & jerk with shoulder press, a compound move using both the upper and lower body, great for an all round cardio wake up call! Form is important so watch and listen carefully, add weight as you strengthen, but always be careful to start slowly and build from there…