Holding back the years

When I was a child it felt like Christmas took forever to come, when I was in my early 20s I smoked, ate all the wrong things and danced all night and being "an adult" seemed like a long way off.  To be honest, even now I still don't feel like an adult.

But life goes on and things happen that change your way of thinking and living.  I wish I could say that my mother's death changed me for the better, and maybe it did - later... But at the time it pushed me even further off the deep end.

However, what really changed me was becoming a mother.  I know it sounds like the typical thing that every mother says, and it probably is, because all of a sudden there is the deepest most profound love and longing to see what this baby will grow up into.  I have this strong desire to live as long and as healthily as possible to see what my children do with their lives.

Today's society is very orientated towards modern medicine and taking medication for any "age-related ailment" that might befall us; high cholesterol, osteoporosis, arthritis, etc..  But what if you could ward off those ailments?

I strongly believe that the more we look after ourselves when we are young then the better we will age.  The lifestyles we lead are so very important, and no, I'm not talking about how much money you have, or the make of car you drive, or how many holidays you have every year.

I'm talking about healthy living.  Forming and maintaining healthy habits as early as possible in life in order to prevent disease and live a longer and healthier life.

It is so easy to base your daily life on a healthy one which will enable you to be healthy and therefore to enjoy your life, love and family much more fully and it doesn't take much at all.

Here are 5 healthy habits you can develop at any age - but the sooner the better:

1.  Meditation.  Learning to meditate is not at all easy, it takes time and dedication, but the benefits are limitless.  Quietening the mind everyday for a while brings stress relief, better sleep, better relationships with those around you and even more thought clarity.  People who meditate every day are found to be much happier.

2.  Watch what you eat.  Well, I am a nutritionist!  Fresh produce cooked at home is the best way to eat.  That way you know exactly what's in it.  If you make this your base for food, then the odd "junk" meal will do no harm at all - when it really is once in a very long while!

3.  Keep sugar and refined carbohydrates to a minimum - or get rid of them completely!  Sugar is a drug and refined carbs have no nutritional value and just make us fat.  Now, I do understand that giving up sugar and carbs may seem impossible to you, so start off by limiting them to twice a week - not two whole days a week, just two meals a week.  Fruit contains sugar, but I do not advise giving up fruit - just eat the whole fruit and DON'T JUICE.

4.  Keep active.  I run, I cycle and I do yoga - that's me.  I'm lucky, I make my own schedule and am not stuck to a 9-5 office job.  The thought of sitting still drives me insane.  But if you hate running that's ok!  Find a sport that you like, and if you can do it with friends then even better.  But don't stop there.  We can be far more active than we realize.  Stand up as much as possible, even when you are at the office.  You need to stand up at least every 30 minutes, even if it's just for 1 minute.  Go and fill up your water bottle, take a brief walk or take the stairs instead of the elevator.  If you use public transport, get off 1 or 2 stops earlier and walk the rest of the way.  If you use a car, don't always park as close as possible to where you are going.  Just small adjustments like these are extremely beneficial.

5.  Have a yearly check-up with your doctor to control your glucose levels and blood pressure.  Blood pressure is a good indicator of overall health, and controlling your glucose levels is extremely important.  Developing type 2 diabetes can lead to a whole host of other health problems.

Just think, if you look after yourself and remain active, then once you hit retirement age you'll actually be healthy enough to enjoy yourself!  Remember, old age is also an attitude!

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Exercise does not make you lose weight

Ok, here we go...

EXERCISE DOES NOT PROMOTE WEIGHT LOSS

So, that dessert you think you can get away with because you just worked out, isn't guilt free and it will affect your weight.

The amount of people who tell me that they have joined a gym and are going 3-5 times a week and are NOT noticing a change - in fact they've put ON weight, is just astounding.  I often ask my patients if they've noticed a difference since starting at they gym and more often than not the answer is NO.

You see, exercise is good for you - it's a necessity for good health.  Exercise is associated with a diminished risk of cancer, heart disease, dementia, stroke, type 2 diabetes, depression, high blood pressure and even obesity - to name but a few.  Of course it does tone you up which can lead to a decrease in volume.  So don't throw out your trainers or cancel your gym membership just yet.

This is why so many people that make a New Year's resolution to lose weight and join a gym to do just that, end up getting frustrated and give up when they don't get any results or worse still, they get fatter.

So here's why your exercise plan is making you gain weight not lose it:

To start with is the type of foods you are eating.  Lots of people believe they need lots of carbohydrates to go to the gym, you know, for instant energy.  The truth is - you don't.  I have been going on for years about how carbs make you fat.  And they do, even if you work out a lot or run a lot.  Carbs are carbs whoever you are.  You only need high carb meals if you are a professional athlete or a marathon runner.  Energy drinks are also packed full of sugar and really aren't necessary.  POWERADE released a report stating that only athletes who are doing multiple, high-intensity training sessions, lasting longer than 60 minutes need extra fuel.  So, gels, protein bars and sports drinks just contribute to you piling on the pounds.

Now, I have also said that the AMOUNT of calories isn't the problem - and it isn't.  It's the TYPE of calories, as in where you get your calories from.  The body processes protein, fat and carbs in different ways and for different reasons and that determines if you  lose or gain weight.  However, many of us are unaware of:

a) How difficult it is to burn calories and

b) Just how many calories are in your favourite post workout treats.  

For example, a standard 20 minute workout will only just about cover the calories content of a large glass of wine... forget the chips and olives that come with it!

Be careful about calculating how many calories you burn.  A body burns calories even when you are doing nothing, just by functioning.  For example a man weighing 10st burns approximately 70 calories while lying on a sofa watching TV.  If he goes to the gym and rows on a machine for an hour, the machine will tell him he's burned 250 calories TOTAL, when in fact he has only burned an extra 180 calories - the other 70 he would have burned anyway!  But, I insist STOP COUNTING CALORIES; burned, ingested or otherwise - it won't get you anywhere.

Post workout latte = 180calories

Stress will also ruin any exercise results you could hope for.  When an unstressed person exercises the body releases cortisol, also known as the stress hormone.  High levels of this hormone causes the body to hold on to fat for survival.  However, if you are unstressed and your body is functioning correctly, the exercise also releases endorphins which balance out the cortisol increase and stops your body going into survival mode and storing fat.  But this doesn't work properly in a stressed person.  A stressed person already has high levels of cortisol circulating and the exercise releases even more making the level too high for the endorphins to balance out, so the stressed body goes into survival mode.  Cortisol also stores fat around the middle which is the dangerous kind that increases the risk of heart disease, type 2 diabetes and some cancers such as breast cancer.

There is also the probability that you are rewarding yourself above and beyond what you need.  Quite often we reward ourselves with something delicious thinking; "I deserve this, I've just run for an hour!"  Well I have news, those rewards are usually carb based and 

REFINED CARBS MAKE YOU FAT!

Yes, I'm shouting!!!!!  The main foods that help you put on weight are:

Bread, pasta, potatoes, carrots, white rice, sugar... in other words: toast, sandwiches, pasta - with or without sauce, sushi (but not sashimi), noodles, croissants, doughnuts, biscuits, cake, chocolate, fries, cooked carrots (raw carrots in moderation are ok).

If you need an "on the go" high energy boost without eating carbs, try a small handful of RAW nuts - any type you like - except peanuts!

Finally, variety is the spice of life.  Just as I encourage you to be as varied as possible in your diet, try changing your workout routine.  Our bodies are capable of getting used to doing the same thing over and over again, so spice it up and keep it on its toes.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com