Plan ahead and sort out your new years hangover RIGHT NOW!! @verywisenutri @nutricentre #health #hangover #newyears

Screen Shot 2013-12-16 at 13.11.23Do you remember the morning of January 1st 2013… we assume it came part and parcel with a stinking hangover right? Then your family came round wanting to spend New Years day together and all you could think of was crawling under your duvet praying that the room would stop spinning, and knowing that there is not enough paracetamol in the world to stop this pain in your head. 

Well to stop this happening all over again, our friends at Very Wise Nutrition have been doing their research and have some handy hints to get you back to your A-Game come 2014. 

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When it comes to drinking, it’s all about damage limitation, look after your body and your body will look after your hangover.  Shona Wilkinson, Head Nutritionist at www.nutricentre.com shares her top tips to hangover-proof your Christmas!

Power on with Protein!

“Before heading out, make sure you eat a meal containing lots of protein (fish, meat, nuts, seeds, eggs, tofu) before you go out. Protein takes a long time to digest so it helps to line the stomach. Also as a preventative measure, take a milk thistle tincture before you party as this helps the liver deal with the toxins that will be introduced to the body.  Before bed, have a snack to help balance blood sugar levels – try marmite, humous or peanut butter on wholegrain toast, ‘’ explains ShonaScreen Shot 2013-12-16 at 13.12.07

Face facts!

Woken up looking like the bride of Dracula with last night’s make-up smeared all over your face?  Let the power of fruit enzymes get your skin glowing in no time!  MyChelle’s new festive White Cranberry Cleanser, £8.50 from www.nutricentre.com naturally exfoliates, cleanses and brightens.  Willow Bark and Totarol™ help bring balance to oily and blemish-prone skin conditions. Pomegranate, a super fruit rich in antioxidants and naturally exfoliating fruit acids, protects against environmental aggressors, while keeping pores clear and skin calm.

Get juiced!

Resist that fat Cola and try a natural nutrient booster instead.  Shona suggests ‘’In the morning, have a smoothie made of banana, kiwi, flaxseed, cinnamon and spirulina and omega 3. This will ensure a good supply of vitamins and help balance blood sugar levels.’’ Add some Omega 3 to make for the ultimate hangover smoothie, VeryWise’s new OmegaWise with mango and peach tastes great and contains your RDA of Omega 3 and Vitamin D, £8.80 from www.verywisenutrition.co.uk

B Prepared

According to Shona, ‘’Alcohol destroys your body’s vital energy boosting and nervous system protecting  B vitamins.  Ensure you keep your B levels topped up the day before a big drinking session with a B complex’’Quest’s new Mega B 50, £6.69 for a month’s supply from www.nutricentre.comScreen Shot 2013-12-16 at 13.12.22

We asked Shona some questions on hangovers to help separate the fact from the fiction…

1. Can food really help with a hangover or is it a myth?

Hangover symptoms show that the body is suffering from dehydration, mineral loss and low blood sugar, as well as the presence of toxic metabolites of alcohol. We can use food to prevent or reduce hangover symptoms, because certain nutrients are used for the body’s detoxification processes. We can use food and drink to counteract dehydration and nutrient loss caused by drinking, as well as to support balanced energy levels.

2. What should you eat before you go out and why?

The best foods and drinks to focus on are those which promote liver function. Firstly ensure you have protein (eggs, meat, fish, beans and lentils) because some amino acids facilitate detoxification, particularly of acetaldehyde which is thought to be a cause of unpleasant hangover symptoms. Secondly ensure you have antioxidant-rich fruits, fresh vegetables and leafy greens because they offer protection from free radicals which are considered another cause of hangovers.
Overall, it’s important that you do eat before drinking to slow the absorption of alcohol and additionally reduce the irritation that it causes to the stomach. Include healthy fats such as an olive oil dressing to slow absorption of alcohol, thereby slowing the work for your liver.

3. What should you eat the next day and why?

Start the day with a protein- and nutrient-rich breakfast.  Ideally choose eggs, because they are rich in cysteine which is needed to break down acetaldehyde. Try a healthier cooked breakfast of poached eggs, green leafy vegetables, grilled tomatoes and wholegrain bread. Keep your energy up by having plenty of slow release carbohydrates from wholegrains and vegetables.
Keep well hydrated by drinking plenty of water, or even better drink coconut water as it’s naturally rich in electrolytes which helps to better hydrate you – like a sports drink but without artificial sweeteners. You could also have a fruit smoothie. Alcohol consumption results in dehydration which contributes to symptoms such as headache and fatigue, so this is very important.

4. What foods and drinks should you avoid (before and after drinking)?

Before, during and after drinking it’s best to avoid sugary foods and drinks, because alcohol consumption tends to play havoc with energy and blood sugar control. Refined sugars will compound this problem so it’s better to focus on protein and unrefined carbohydrates which release glucose slowly.
After drinking it’s best to avoid caffeine because it could worsen the dehydration.  Finally, after drinking the stomach may be irritated so it’s best to avoid very spicy or fatty fried foods.  It’s not wise to start drinking alcohol the next day because it prolongs the period of time for which your liver is processing alcohol.

So there you have it, get yourself ready for a new year without the hangover hang-ups!!! 

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If your New Years resolution is going to be a health kick – you’ll need a shot of this! @verywisenutri #health

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Already planning your New Years resolution? If so, maybe a health kick is top of your list, and we’ve found a brand new product that may be able to help you start 2014 with a healthy bang!

We hear all about the health benefits of omega-3, we think we know where it comes from, fish, oily food etc, then we get told something different, and basically we get all confused…one of  the biggest problems is knowing how much makes a difference to our lifestyles? I mean, do we need to eat ten fish a day to get enough Omega 3 in our diets? Who knows, its all a very big head ache!!

Luckily, one brand of health oils has done all the thinking for us (phew!) VeryWise is new range of delicious tasting multi-nutritional health oils, which are designed to deliver high levels of omega-3 goodness, in a convenient and great tasting shot.

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How does it all work?

VeryWise oils use a proprietary process called WisdOM-3TM, where the omega-3 fats are broken up into tiny droplets, mimicking the action of the digestive juices. In this form, they have been found to be much more absorbable– even up to 100%. VeryWise oils are the only products on the market which are manufactured using the unique WisdOM-3™ process, which make it ultra absorbable in the body, more so than any other omega product on the market.

Right.. thats the science bit, now how good does it taste? 

They are then flavoured with natural fruit extracts to make creamy and tasty syrups that have no fishy smell or taste, but provide all the same benefits as fish oil. VeryWise supplements therefore provide an excellent alternative for children and any adult who finds it difficult to take standard fish oils, particularly those who may have issues with absorption of fats. Unlike some health oils, which taste less than desirable, all VeryWise products have been carefully flavoured, to ensure that they are great tasting for both adults and children when taken directly as a shot (or from the spoon) – or added to any cold drink such as water, fruit juice or milk.

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So what do we get in the pack and how much do I need to fork out?! 

The VeryWise range includes six oils which are all individually targeted towards specific health needs (e.g. brain health, joint health, heart health, metabolism, energy, and general health) and accordingly have their very own prescriptive mix of added nutrients including vitamins, minerals, natural extracts, plant sterols and energy boosting natural additives. The VeryWise range can be a great ‘all-in-one’ answer for those of us who don’t want to take several different supplements.

The six VeryWise products in the range include:

  • OmegaWise, omega-3 fish oil, plus vitamin D for general wellbeing, £8.80 for 150ml
  • JointWise, omega-3 fish oil, plus vitamin D, glucosamine and rosehip, £9.80 for 150ml
  • BrainWise, omega-3 fish oil, plus vitamins A, B6, B12, C, D, K and folic acid, £9.80 for 150ml
  • CardioWise, omega-3 fish oils, plus plant sterols, vitamins, CoQ10, £12.90 for 150ml
  • MetaboWise, omega-3 fish oils, plus plant sterols, vitamins, CoQ10,  £12.90 for 150ml
  • EnergyWise, medium chain triglycerides, B vitamins, cartanine, taurine and caffeine,     £4.95 for 150ml

When can I get hold of some?

Verywise hits health food stores nationwide in January 2014, perfect for that post Xmas health kick. Need to keep up to date with when it officially hits the shelves, or want to find out more? Then click here.

 

Hugh Fearnley-Whittingstall says let 100,000 British children eat fruit! @rivercottage #fruitshare #food #healthyeating

Screen Shot 2013-10-21 at 09.40.07The long running campaign to get children of Britain eating more healthy food has taken another step up the ladder. Over 100,000 school children will get the chance to eat more fruit after 600 schools signed up in the last few days to River Cottage and Crowdfunder UK’s Fruitshare campaign.

From its initial launch it took under two hours, for 550 schools across the country to successfully sign up to receive a free pack of four fruit trees after food campaigner Hugh Fearnley-Whittingstall announced the scheme during his new River Cottage To The Core TV series which aired on Wednesday 16 October.

And now that the free packs of trees, donated by the Woodland Trust, have been allocated, schools across the UK are signing up to crowdfund more fruit trees themselves.Screen Shot 2013-10-21 at 09.39.37

Schools are signing up to Crowdfunder UK’s site, which is giving schools the opportunity to raise amounts of £270, £130 and £70 to receive packs of 20, 10 or five trees – funded by their communities, local business, parents and PTA associations. Over 50 schools have already signed up to crowdfund trees.

Crowdfunding relies on people pledging money in return for rewards.  Crowdfunder UK, in partnership with Plymouth University, has teamed up with Abel and Cole, the organic veg-box company, The Woodland Trust and River Cottage to provide great rewards to encourage people to back the school-led campaigns.

Using his celebrity chef status for a good cause, Hugh Fearnley-Whittingstall said: “I am on a mission to make the most of fruit, so what better place to start than with our kids. If we can get them to propagate a positive relationship with fruit, it could be a love affair that lasts a lifetime.

Gathering local communities and businesses to use Crowdfunder.co.uk to raise funds to get growing fruit trees is a brilliant way of demonstrating what can happen when a group of people get together to achieve something great.”

Schools can launch their individual Fruitshare campaigns by registering on www.crowdfunder.co.uk/fruitshare.

And you can follow the campaign on Twitter following the #fruitshare so get involved and help get our countries children eating better!

@katscapades tells us to forget the Yo-Yo diet and embrace the #monacodiet #beauty #health

Once again, our health, fitness (and travel) guru Katrina Santos-Baron (www.katscapades.net) shows us how to live healthier…and maybe lose a few pounds in the process! So have a good old read, take the points on board, give it a whirl and let us know what you think!! 

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One fitness quote said, ‘it takes 4 weeks for you to notice, 8 weeks for your friends and 12 weeks for the rest of the world’.  I started a Weight Loss Challenge last March but had a major relapse when I had friends come to stay for two weeks! (oops!) I almost gained what I just lost, so I discovered the importance of juicing and decided to do an Alpha-reset (5-day juicing detox) to get back into shape. Juicing has been a habit since then. Along the way, I’ve learned a lot of things, and discovered my passion for running. So taaaaaaaaadaaaaaaaaaa, I’ve lost over 5.6 kilos and just above 10cm (3.9 inches) around my waist. Yaaaaaaaaaahooooooooooooooo!

I’m so loving a healthy lifestyle. For me, it’s not just a fad or an excuse to sometimes splurge in the organic section of the supermarket. It’s way beyond counting calorie intakes or trying to join the ‘green’ club. It’s giving utmost value to ourselves, like valuing something that you’d been meaning to have and finally got it (just like when I received my first Chanel bag – it was treated like a V.I.P.!). Taking care of our body is a must, it’s the only one we have!

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I was never really a fan of crash diets. I was too skinny before anyways. In fact, I used to eat a lot! Like 3 cups of rice and meat plus a lot of sweets on one sitting three to four times a day! However, as they say, our bodies start to change as we reach the age of 25. Though I believed I had a healthier lifestyle since I moved to London (except for the cake moments with my best friend – which occurred on most days of my London life, ooops), I kinda felt this body-changing-after-25 particularly when I got married two years later. The joys of cooking and discovering amazing eating places, plus the ‘dining bond’ with my hubby (with no exercise) during the first 8 months of our marriage resulted to unpleasant muffin tops! And there I was, tempted to try different crash diets but I thought best not to. Motivated to lose weight eventually paved the way for me to really get hooked into maintaining a healthy lifestyle.

I recently had some dietary advice from a Monaco-based nutritionist  that really helped me on my fitness journey. I admit that I’m not 100% following it (I’m still human by the way), but it’s good to have it at the back of my head which acts like a little voice whenever I’m about to cook, do my grocery shopping and as I put my trainers on. I shared it with some of my friends and they’re happy with the results. This may not be new to you – I’ve known some of the items he shared before I met him but it didn’t just remind me, it also made me more aware about the importance of what we eat and do to how it affects our body

  • THE GOLDEN RULES OF NUTRITION
  • Do not ever starve yourself. When you starve, your metabolism slows down. You might be losing weight but gaining more afterwards, also known as the yo-yo effect. Like what C. Helgoe said, ‘if weight loss is your only motivation, and you jump into the latest fast being used by Hollywood stars getting ready for Oscar gowns, your program is likely to backfire’. Remember, your diet should be eating more of the right foods at the right time.
  • Eliminate flour, gluten and junk in your meals. I know this is super hard, eh?!
  • NO to dairy products – milk and cheese, huhuhuhu…. Goat’s cheese is ok (it’s not from the cow :p)
  • Here’re the good news – carbs are ok! YES! But only until 2pm.
  • Eat fruits only in the morning as most fruits have high sugar content.
  • Salt = Cellulites. Yikes!
  • NO to GMO too – choose organic.
  • Drink protein shakes for breakfast (could be mixed with fruits) and drink another one in the evening (without the fruits)
  • Fats will only be burned after 40 mins of cardio since the first 40 mins are only for sugar-burning
  • Get at least 8 hours of sleep for cells to regenerate properly (natural anti-aging)
  • [Goes without saying] Drink loads of water
  • Don’t forget the veggies!

LET THE MONACO DIET BEGIN:

So here’s how my daily diet and activity looks like:

  • Between 6:30 to 7:00am: It’s cooking time! So meanwhile, I’m drinking Juice PLUS+® Complete Vanilla or Chocolate Shake. I like it how it is so I only add water. Maybe one day I’ll try making smoothies with it.
  • About 7ish: My hubby and I normally have eggs for breakfast. Eggs are packed with protein and healthy fats – good for muscle growth and burning body fats partnered with superfood – avocado and spinach served with green juice on the side.

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Once in every 2 weeks, I make tapsilog (a Filipino dish composed of beef, eggs and fried rice but I cook it a non-stick frying pan – so no oil or sometimes a tiny bit of organic olive oil). Oh, try frying tomatoes with olive oil and basil – they go well with the eggs too!

  • Between 8am to 11am: I have some fruits on my working desk.
  • Around 12ish: I’m happy with a salad especially during the heatwave in the Riviera. Have you seen my crispy lettuce with strawberry salad dressing? If not, please click here. Sometimes I eat rice or whole wheat pasta with protein and fiber (so that’s meat and veggies). I also try adding some twists to the traditional dishes such as including spinach to spag bol sauce for instance served over gluten-free pasta or zoodles (zucchini-made-like-noodles). Who says healthy food is boring and tasteless?! I disagree! 🙂

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  • When my hubby gets home at 5pm: We have an early supper mostly composed of protein and fiber (I also cook with carbs for his packed lunch the next day but I try not to eat carbs during this time, til 2pm, remember?!). Sometimes I make another glass of fresh juice.
  • Between 7pm to 8pm: Trainers on, off we go running. Since it’s been too hot lately to run by the beach, I’ve been running lately at the treadmill (3 – 4 times a week). If we get hungry after the run, we just boil 2-3 eggs each eating only the white. Bye, bye yolk!
  • 9pm: Juice PLUS+® Complete Vanilla or Chocolate Shake
  • 10ish to 11ish: Bed time!

Cheat day once a week is OK but if you sweat your ass off the gym and become aware of what’s good for the body and not, you’ll still resort to eating more of the right food and feel [a bit] guilty if not, therefore limiting unhealthy intake (if I used to eat up to 6 cupcakes at one sitting, now, 1 cupcake is enough during my cheat day).

When trying to lose weight, it is also important to think of these:

  • Why are you doing it. It’s an awesome feeling being able to fit into the clothes you want to wear, waking up with a flatter tummy, notice your skin looks younger and glowing everyday without putting on cosmetics, being able to run faster and be more mentally alert during working hours. As for me, I DON’T WANT TO BE SKINNY, I WANT TO BE FIT. I’d like to prepare my body as healthy as possible – who knows, we’ll have a baby soon? 🙂
  • Keep a diary of your progress. I did 🙂 It didn’t happen overnight, didn’t happen over a period of 10 days as well. It took me months and learned a lot along the way (and still learning!). Aside from my messy notebook, I also documented my progress @katscapades in Instagram and thru my previous blogs:
  • Do the alternatives. Take the stairs instead of the lift, walk to the grocery instead of taking the car or bus, go for a fresh morning walk instead of snooze-snooze-go-away bed mood. Just be active. Move a lot. Y’know what I mean 🙂
  • Read the labels. Geesh, I really do spend time reading labels (in French) at the supermarket!
  • Be fun and creative! Sooner or later, you’ll discover that healthy chef within you.
  • Nobody’s perfect. You may feel you’re behind your regime but don’t panic – slow progress is better than no progress at all.
  • Connect with like-minded people. Share and start inspiring others too – it’ll make you feel like a million-euro-monaco-baby!
  • Take the holistic route. Have a balanced diet, regular exercise, fill your life with laughter and love. La vie est belle!

Cheers to a healthier us! xoxo

P.S. I just called it the ‘Monaco diet’ since the nutritionist is based there. Results on individuals may vary, consult your doctor first. But overall, I recommend a healthy lifestyle 🙂

Eat What You Love And Love What You Eat… #food #health #wellbeing #lifestyle

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We all like to treat ourselves to those naughty chocolates, or occasional portion of junk food…however the implications that follow can really be quite damning! Can we have both and have a guilt free conscience? Jo Talbot, Content Editor at http://www.prezzybox.com (@prezzybox) looks a little deeper into the situation for us…

With obesity and its related diseases continuously increasing, we’re forever being told to eat good foods, and judged for craving the bad – no wonder why our brains are pre-disposed to feelings of guilt whilst gorging on that chocolate bar…. But why should we have to live like this? There’s no doubt that our bodies need the right vitamins and minerals, but that isn’t to say we can’t indulge on our favourite treats without hindering our health. Want to know a secret? WE CAN HAVE BOTH! You just need to know how to control your relationship with food – it really is that simple.

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By control I don’t mean obsessing over when you can treat yourself. By control I don’t mean logging your foods, counting calories and feeling a twinge of guilt when you fancy a good old British fish and chip dinner. Everybody views food in different ways – whether you’re overweight and on a diet, going to the gym, body building or none of the above, there is a unique way that each and every one of you will view a plate of the same food and by controlling your relationship, you need to let go of it all. That’s sounds like a contradiction, but there’s some interesting science behind it that you may not already know.

Each of the different people I have mentioned above can eat the same food, yet digest it in totally different ways. There is a reason for this – our thought process. Much like the opposite with smiling and laughter, our body cannot distinguish between a genuine stressful situation or an imagined one – each stressor, whether it be guilt, or body shame, will inhibit the function of your digestive system along with other bodily functions – don’t forget, your brain and your thought process is extremely powerful in your health and well-being.  There is something that scientists and psychologists call the biopsychosocial model, introducing the notion that all 3 of the biological, psychological and social aspects of your life are interdependent, thus one will affect the other 2 in every single way. Take for example you’re eating a “bad” food. You’re signalling to your brain that you shouldn’t be eating it (psychological input). This consequently adapts the biological mechanism in such a way that it won’tdigest the food completely, as you’re telling your body with your thoughts that it shouldn’t be there. What does this result in?? The guilt will cause increased levels of cortisol (our stress hormone) leading to store more of the un-metabolised food as body fat. Please note, this happens when we eat a healthy meal too – if you’re unhappy, you will inhibit digestion.

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So how can we increase feelings of happiness? As noted above, your brain is incapable of distinguishing between a fake or genuine smile. Take a pencil and hold it in between your teeth without it touching your lips. Do it for as long as you like, and before you know it, you’ll feel 10 times better. Alongside this, learn to love what you eat! Refrain from worrying about things not worth worrying about, enjoy your food and smile more. Happy eaters are happy people, so go and eat all the ice-cream you want. Just make sure you enjoy every second of it.

Jo Talbot

Undergraduate Psychology and Mental Health Student – The Open University.

Sources

Institute for the Psychology of Eating by Marc David

59 Seconds by Professor Richard Wiseman

Always running on a late lunch? Then treat yourself to a Tuna Steak via @katscapades

Even though breakfast is the most important meal of the day (what…you didn’t know that?!) Many of you are making your excuses that you’re too busy for lunch also (so like, when do you actually eat?!) So we turned to our health guru Katrina Santos-Baron to see if she could advise on something healthy and delicious that is worth stopping work for! And here we are…!

You can read more of Katrina’s posts on www.katscapades.net and follow her on Twitter @katscapades

Hi Snoochers! Here’s a quick recipe post. I don’t know what to call this dish (maybe Sesame Seared Tuna with Grilled Garlic-flavoured Aubgergine) but since I’d been having sushi for the past two nights, it kinda inspired me to make a tuna dish and it turned out like this:

Sesame Seared Tuna

I can’t get enough of eating fish lately. Let me share this quick and easy recipe:

  • Marinate the tuna steak with 2 tsp of soy sauce, 2 tsp of toasted sesame oil, juice from 1 lemon, 1 garlic clove chopped, 1 green chilli chopped, 1″ ginger chopped and pinch of pepper. Put it in an airtight container and leave it in the fridge for at least 3 hours. I was suppose to cook this last night but we went to a sushi bar so mine was marinated overnight.
  • Take the marinated tuna from the fridge 10 minutes before cooking so it gets to room temperature. Season it with sesame seeds.
  • Pan-fry it using olive oil for 30 seconds each side  to leave the middle a bit pinkish/raw (make sure you use good quality tuna). Set it aside with the plain rice.
  • In the meantime, grill 1 aubergine cut into slices and sprinkled with garlic powder. Oh, don’t forget to drizzle some olive oil. I think I grilled it for about 5 minutes. Once cooked, place it with the tuna and rice.
  • Put the leftover marinade sauce into the pan for under 2 minutes (make sure it’s just the sauce and no bits of garlic, chilli or ginger)
  • Pour it over the fish, aubergines and rice. Garnish with chopped green onions. Serve hot.

This dish is so yummy and filling. I am confident that I can do 5km run later tonight 🙂

And all you busy workers can make it for your packed lunch too!

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Happy healthy eating!

Kx

 

Its a heatwave so cool down with this healthy salad from @katscapades #food

She never fails to get us eating the yummiest and healthiest food… so if you’re over heating (not over eating) this weekend, then its time to try this delicious recipe from our resident health guru…you can find this and much much more on her site Katscapades

Let’s talk about freshness baby! Due to the popular demand (naks), here’s the quick and easy recipe for the Crispy lettuce w/ cherry tomatoes, feta cheese, herbs & my own ‪#‎homemade‬ strawberry salad dressing for lunch.

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Ingredients (Salad):

  • Super fresh organic lettuce is a must (to get the crispy feeling)
  • Cherry tomatoes ❤
  • Feta Cheese in Olive Oil with herbs (those you get in jars) or you may use parmagiano regiano as an alternative

Ingredients (Homemade Strawberry Salad Dressing):

  • 1 cup of fresh organic strawberries
  • 2 tsp of bio (organic) apple cider vinegar
  • 1/2 tsp mustard
  • 2 tsp of bio (organic) olive oil
  • honey (optional)

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Preparation:

  • Prepare the salad: lettuce, cherry tomatoes and feta cheese.
  • Drizzle some of the olive oil and herbs from the feta cheese jar into the salad
  • On a separate bowl, crush the strawberries using fork (I also used a spoon) then add the apple cider vinegar, olive oil and mustard. Add more of the ingredients based on your desired taste.

Voila! Bonap! ❤