Archive for the ‘Wellbeing & Health’ Category

So many people set fitness or dietary goals at the beginning of January, only to give up a few weeks later when dark nights and cold days have joined forces to curb their enthusiasm.  However, as the nights start to get lighter, the sun starts to shine and the earth begins to warm up, it’s a good time to get outdoors, get moving and to eat less starchy foods (as we don’t need the warmth and fat stores of winter).

But it’s not just our bodies that could do with a fresh boost…

Body
Consider eating more fruit, vegetables and green juices.

Get moving!  Step up your activity levels.  It could be as simple as walking more often, or it could involve taking up a new activity.  Why not try something different? …Table tennis, Ceroc dancing or maybe fencing. Whatever takes your fancy?

Mind
Stimulate the mind with a new hobby, read a book by a different author or, if you usually choose fiction, try something factual…history, self-development or a biography; and if you like factual books why not try a thriller or romantic novel for a change?

Perhaps you could learn a new language or skill, join a class or take an on-line course.

Spirit
Do something you love, but maybe find a new twist…and don’t underestimate the value of spending time with those you care about.  Have a cosy night in, turn off the TV and spend time with your partner or family…really connect with them…

Spend time with close friends, but go somewhere different.  Instead of meeting for a drink and a meal, go to an exhibition or the theatre.  If you love the arts, visit a gallery or an unusual museum.

Dare to be different this year.  You never know how much fun you may find it.

Many people start off the new year with a goal to lose weight or get fit. But with the freezing weather this may not be the best time to turn to salads or go running outside. So what are the alternatives?

Well, on the diet front, think about swapping your food rather than cutting down. You need to stay warm in the winter, so start the day with some hot porridge or wholemeal toast with jam or honey. For lunch, try some soups. You can buy fresh soups in many shops now or make your own with some stock and vegetables. For dinner have pasta with a tomato based sauce, chicken and rice, fish and couscous, or a stir fry. Remember to add vegetables to all your dishes to get the vitamins and nutrients you need.

Just swapping your existing meals for wholesome healthy alternatives with slow releasing energy will help keep you warm, full and you’ll start to shed those pounds.

For exercise, if you’ve joined a gym then try to get your money’s worth out of it. Go at a time of day that fits in with your routine so that you can make it a habit. Join a class or exercise at home with a DVD or Wii. Whatever you do make sure that you enjoy it. If you are forcing yourself to do something you don’t enjoy then it will seem like a chore and you won’t stick to it. Do something that you find fun and enjoyable so that you look forward to it.

If you want to set yourself up well for the day, the best start you could have is to eat a good, slow energy releasing breakfast.

Now I know for many of you, you will be saying that you don’t have time or you can’t face eating first thing in the morning, but there are good reasons to start the day off in the right way.

Firstly, eating a good breakfast will help your blood sugar levels to stay balanced, which will help your energy levels. If you do not eat a breakfast you are running on empty throughout the morning. If you then turn to tea or coffee to keep you going you are having a caffeine fix which is like rocket fuel. It will give you a fast boost of energy but then bring you crashing back down again very quickly. This is why many people have to keep taking caffeine throughout the day – to avoid that crash landing!

Secondly, it will keep you alert and more focused. Concentration levels are poorer when we don’t have the right sustenance to keep us going. So if you want to perform better then start the day with a good breakfast.

Here is a quick to produce recipe for a slow releasing breakfast. If you really can’t face a breakfast then eating a spoonful or two of this every hour throughout the morning will still keep your energy up.

Take a small cupful of rolled oats and just cover it with milk. Throw in some sultanas, a few seeds (pumpkin and sunflower are best) and chop up a couple of dried apricots and/or dates. Either prepare the night before and leave in the fridge overnight or put it into a container and eat it when you get to work. The oats need at least 15-20 minutes to soak up the milk and start to expand. To make it creamier you can add a spoonful of yoghurt. This is full of goodness and will keep you going for ages.

We all need to be touched. Some of us may shun away from those people who are a bit more “touchy, feely” than us, but nevertheless we still need to be touched.

Being touched gives us a sense of security, safety and comfort. It also helps our body grow. Did you know that if a new born baby is not held and cuddled regularly it will become ill and can die?

The power of touch can also help our body repair and recover.

A massage is not used purely for relaxation purposes, although this is one of its benefits. It can help our muscles recover, loosen up when tight and helps the lymph glands work better at draining away toxins in our body.

Milina McKellar, a holistic massage therapist, says that a massage

“helps to support and balance the whole being rather than concentrating on one set of symptoms or a specific illness. It stimulates the body’s own natural immune system and healing powers by helping to promote relaxation.

It works on the soft tissues of the body and can be applied to both superficial and deep muscle tissues.

It encourages the process of detoxification and energises the whole body, thus harmonising and working on all levels of mind, body and spirit.”

So don’t shun away from a hug or a cuddle from a loved one, be more open to the power of touch and maybe try out a massage to see the benefit it brings.

For more information about Milina’s holistic massages contact her at milina@thepoweroftouchmassage.co.uk
or visit www.thepoweroftouchmassage.co.uk

Not only should we be exercising frequently to keep us fit and healthy, but it is important to include a range of fitness activities to keep your body working in the best way possible.

1. Aerobic – getting your heart rate up so that you are getting out of breath is great for improving your heart, your lungs and improving your general level of fitness. You need to be doing this type of activity for at least 20 minutes, three times per week.

2. Strength – as we get older our muscle density declines naturally and so we need to include strength training regularly to ensure that we avoid the muscles turning into fat. Strength training can also help improve bone density keeping our bodies strong and avoiding breaks.

3. Flexibility – again as we get older our bodies start to lose their flexibility especially if we spend a lot of time sitting still. Include some stretching as part of your routine as well or try exercises such as yoga or Pilates.

Including a variety of exercise will help your body last a lot longer.