The truth is that if you have to exercise to control your weight, then your diet is wrong.
Prof Tim Noakes
The solution? Learn to Eat Well!
The truth is that if you have to exercise to control your weight, then your diet is wrong.
Prof Tim Noakes
The solution? Learn to Eat Well!
However 2017 turned out for you, we’re all hoping 2018 will be a good year. And you can make that more likely!
Did you know that the more you think about, talk about and write about something, the more likely it is to happen.
Jim Rohn said, “You are the sum of the five people with whom you spend the most time”
Who are those five people for you? Do they inspire you or drag you down? Since you’re going to end up like the people you spend time with it makes sense to keep company with the sort of people you’d like to be.
Jim Rohn also said you’re the average of “the five things around you, the ideas of the five books you read, the feelings from the five films or TV programmes you watch.” So it really matters what you choose to surround yourself with habitually.
I’ll continue with the theme:
the five people you follow on social media
Thinking of food, I’ve spent January consoling people who over-indulged at Christmas and New Year by reminding them that our regular habits matter more than what we eat or drink occasionally. So what is it that we eat most of in Britain? Chicken perhaps, or potatoes? No, apparently, it’s white flour – hardly a health food. Why so much? Think bread, wraps, pasta, pizza base, pies and pastry, Yorkshire pudding, cakes, biscuits, pancakes…need I go on? No wonder much of the population is over-fed but undernourished. What can you do? (spoiler alert – top 5 at the end!)
Think of less processed alternatives to the floury things you eat.
As you improve your habits, you’ll feel the benefits. Fill your diet with good nutrition by resolving to regularly include more good things in your diet.
Try these 5:
Top tip: Make your main 5 foods/drinks good ones.
What with all the confusing messages in the press and TV programmes about diets most nights throughout January it isn’t easy to know what’s good. If you’re not sure, get in touch and Learn to Eat Well.
The very inconvenient truth that nobody wants to talk about is that to resolve the obesity crisis, we need to eat less food. And we need to particularly eat less unhealthy food which generally comes in a packet and has a logo on it and is generally owned by a very large multinational corporation.
In a dramatic change of direction, ex-advertising executive (promoting the likes of Coca Cola and McDonalds), Dan is a founder and Chief Executive of Living Loud which aims to help people live longer, healthier and happier lives by overcoming, preventing and managing lifestyle illness. Here’s a piece he wrote comparing the food industry to tobacco and a great article about snacking.
Happy New Year!!!
Before you leap into a frenzy of spring-cleaning, here’s a special treat; a guest blog post from Suzzane Lane of ENJO on chemical-free cleaning. She came to my house the other day to do a demo and I was so impressed with the textiles I just have to buy some of the them (especially the duster – you should see my TV stand!). They work just using cold water – amazing.
I’ll also be asking Suzanne to do a Jackie’s Gee-Up in April. If you want to try ENJO fibres before then, get in touch with her on Facebook: ENJO UK with Suzanne Lane or call her on 07912561651.
Here’s her piece:
How toxic is your cleaning regime?
As we all start the annual vow to be healthier in 2018, I would like to ask you to consider an area of your life that is often overlooked and yet could be having a huge affect on your health. Your cleaning supplies.
What do you use to clean your house? How many different bottles of chemicals are in your bathroom? Your kitchen? Your living areas? How many chemicals do you put in your washing machine? Your dishwasher?
The vast majority of us, make our cleaning choices based on one of two things. We either do what our parents have always done or we are guided to new products by adverts that we see on television or in stores.
We have become conditioned to believe that spraying toxic chemicals around our homes is necessary in order to be clean and healthy.
More and more information is coming to light to suggest that the very products that we are using to try and improve the health of our homes, are actually damaging our health. Carcinogens, Endocrine disruptors and Neurotoxins can commonly be found in the sprays that we inhale as we clean. Research points to the toxic effects of these ingredients that can affect central nervous systems, reproductive systems and other vital bodily functions.
Did you see the documentary in Autumn 2017 that suggested that the air in our homes is much more toxic than the air outside of them? That’s not good news for those of us who work in the home.
This little girl suffered terribly from skin problems from birth. Her mum was desperate to find a solution and tried endless things suggested by doctors and specialists, to no avail. What no-one suggested was looking at what she used to clean her bathroom. Since she stopped using chemicals to clean her bath, her skin is clear.
Sadly, this is one of many very similar stories.
Have you seen the massive increase in the number of diagnosed asthma cases in the UK? I, myself, was diagnosed with adult onset asthma in my early forties. I needed inhalers morning and night and rescue inhalers throughout the day if I engaged in any sport. I stopped spraying chemical cleaners around my home and I haven’t needed an inhaler since.
Am I suggesting that we stop cleaning our homes?
No, of course not. But I am suggesting that you take the time to consider what you use to get the results that you want. Look into alternative option, such as the one outlined below and if you are going to use chemicals, then please read the warning labels and take the time to research all those scientific names that are difficult to interpret as well as the simple “harmful” words that we all ignore.
Is there an easy way to protect my family?
Yes, there absolutely is. The solution is not just better for health, but is also better for the environment, gets better results, is less expensive than chemicals and is much easier to use. It’s called ENJO.
What is ENJO?
Enjo, manufactured in Austria, sets the world standard for cleaning and believes that cleaning does not require toxic chemicals. For over 27 years ENJO have proven this, day after day, all over the world with its innovative ENJOtex fibres, comprehensive product range and just a little cold water. This protects our personal health and our environment.
6 times cleaner
The ENJO method allows you to clean six times more hygienically compared to conventional methods. ENJO fibres products were examined in detail by the hygiene expert at the department of health in Austria. The clear recommendation was “The use of ENJO fibre products in health care facilities is not only recommended but should be demanded in order to achieve optimal cleaning results”.
I mention the above, because if we are going to eliminate chemicals from our homes, in order to improve our health, we need to know that our homes will be healthy, clean and safe.
It’s not just better for your health and the environment – it’s also Easier and cheaper
On average, cleaning homes with ENJO takes less time than cleaning conventionally and costs less than buying toxic cleaning products.
What areas of the home does it cover?
ENJO is divided into 7 zones. Bathroom; Kitchen; Living; Floors, walls and ceilings; Windows; Skin care and Outdoor.
You can switch one zone at a time, go for the main areas that will benefit you first, or switch your whole house in one go.
ENJO products last for between 3 and 5 years and at the end of their life can be returned for recycling – creating zero waste. ENJO is also proud to be 100% carbon neutral.
We also have natural helpers like laundry liquid, dishwasher liquid and real soap, enabling you to get rid of toxic chemicals from your washing machine, dishwasher and sink.
Can I see it for myself?
Of course. ENJO turns cleaning completely on its head – no hot water and no chemicals – so we don’t expect you to believe us without seeing it first.
I’d be delighted to show you ENJO in action. You can try ENJO yourself at a private appointment or a group demonstration and you can borrow some products to have a try in your own home.
We want you to be completely satisfied, so when you decide to switch to ENJO, everything comes with a 30 day money back guarantee on top of the product warranty.
How can I find out more?
Join my facebook page and group with the same name “ENJO UK with Suzanne Lane”, have a look on Youtube at the many hygiene results or how to videos or call me on 07912561651. If you prefer to read information, I have brochures that I’d be happy to share with you.
Wishing you a happy and healthy 2018,
As we approach Christmas, sweet treats are everywhere. The UK chocolate market is worth £4.1 billion and we eat a staggering 437 million kg every year. Most of it is bad for you so you might be glad that a bit of quality, dark chocolate does you good.
The health benefits of dark chocolate are all the rage right now, with some calling it a super food. I‘m not sure I’d go that far but its low sugar content and rich concentrations of beneficial antioxidants and poly-phenols make it a superior snack. It needs to be >70%; the milk and white varieties, although undeniably tasty, don’t cut it and have far too much sugar. And you’ll still need to apply some moderation – a few squares a day, not a few bars. So what’s in it?
flavanols which are anti-inflammatory.
minerals including potassium, phosphorus, copper, iron, zinc, and magnesium.
Companies are springing up making organic, raw chocolate in all sorts of amazing flavours from chilli to gin and tonic. If, like me, you were saddened that the government allowed the Americans to buy Cadbury’s and ruin a great British product, you may be interested to know that James Cadbury (great, great, great grandson of the original John Cadbury) has started a business under the brand Love Cocoa, making high quality, ethical chocolate. I’ve tested it for you (a hard job but someone had to do it).
It’s delicious on its own or use it in my favourite Chocolatey Nut Seed Snack, recipe in my resources section here – keep scrolling down past the soup which you might also enjoy during the current wintry weather!
Top tip: A little dark chocolate does you good
You can eat what you like between Christmas and New Year, it’s what you eat between New Year and Christmas that matters!
Eggs were back in the news recently – now the Food Standards Agency says they’re good for everyone, even raw. Call me reckless but I never stopped eating runny eggs in the 80s (sorry Edwina). Salmonella levels in UK eggs are low and when British Lion-marked the hens have been vaccinated.
Does anyone remember ‘Go to Work on a Egg’ in the 1950s? OK it was an advertising slogan (Tony Hancock originals on YouTube). That’s much sounder advice than breakfast cereal ads today, so it’s galling they were not permitted a rerun in 2007 on the grounds that they promoted a non-varied diet.
An egg is a superb food in its own little package. They’re a great source of protein, used as the reference standard against which all other foods are assessed. They provide a full set of essential amino acids, in the right proportions and contain several vitamins including B2, B12, D, A and E, plus minerals like selenium, iodine and phosphorus. The fats are mainly mono-unsaturated with some brain healthy, long-chain, omega 3 fatty acids (DHA). (The fat profile depends on the hens’ diet, with free-range hens beating corn-fed, caged hens hands down.)
Don’t fear the cholesterol; it won’t affect your blood levels. The advice to restrict the number of eggs you eat has been dropped. I almost always include an egg in my breakfast so I don’t need to snack before lunch. Two favourites are fried steak, egg and mushrooms or a green smoothie, both of which last me about 6 hours.
Protein is very good for satisfying appetite. When I’m travelling, I take Jon Gabrielle’s omelette pizza (recipe on YouTube). It’s delicious cold as well as hot. He uses 3 eggs but for me one is enough for a lunch.
There are lots of other great recipes at http://www.eggrecipes.co.uk/recipes. I tried the egg and chorizo one-pot. A bit of a starch-fest but a tasty and filling winter warmer.
Top tip – Go to work on an egg!
For World Diabetes Day – not a day to celebrate
Western medicine will one day admit what has been known in the Orient for years. Sugar is the greatest evil that modern industrial civilization has visited upon the countries of the Far East and Africa.
The taste of sweetness, whereof a little more than a little is by much too much.
Henry IV, Part I
With National Chocolate Week in October, you might have been expecting a piece on the health benefits of chocolate. Fear not, I am writing one for you for Christmas but I noticed autumn arrive with shorted days and persistent rain so the immediate need is Vitamin D.
The sun is lower in the sky and the slanty light makes the views stunning across the hills early in the morning and the sea at sunset. The depth of the atmosphere are these angles means more absorption of shorter wavelengths including the beneficial UVB we need. Even leaving aside the fact that hardy Cumbrians can be seen out in shorts, T-shirts and sandals at any time of year, there simply isn’t enough UVB from October to March for our skin to make Vitamin D. The UV index has to be a minimum of 3. It’s only 1 as I write this with a forecast of 3 briefly over Wednesday lunchtime.
I’m keen where possible, on getting nutrients the way nature intended, from food. The best sources are fish liver oil, full fat dairy and eggs but you’re unlikely to get enough this way. This is where supplements can be helpful. Look for Vitamin D3; D2 is only half as effective. The strength might be labelled by weight in micrograms µg or by international units IU which relate to biological activity. For Vitamin D3, 1 µg is equivalent to 40 IU. So 25 µg capsules are equivalent to 1000 IU.
Vitamin D is fat soluble so it can build up and we each absorb it differently. The PHE recommend a dose of 10 µg / 400 IU which is modest. Some studies show that this is not enough and I take more. Your doctor can do a blood test to make sure you’re not overdosing. I asked for one in February and my level was fine so I’ll be supplement again each winter.
What about SAD (seasonal affective disorder)? A special lamp will compensate for the lack of light and has a beneficial effect but the wonderful Vitamin D even helps with SAD.
Top tip: Take Vitamin D supplements this winter.
Here’s something special for you with my thanks to Mental Management Systems.
I used one of Lanny Bassham’s books, With Winning in Mind, when I was representing Great Britain in archery.
It was also the inspiration to write my book, Succeed in Sport. Lanny especially liked my use of symbols to record performance levels.
I was lucky enough to have a day’s mental management training with Lanny and his son Troy when they came to Britain.
Here’s a piece by Brian Bassham we can all use.
Have you ever seen a book titled, “The Power of Negative Thinking?” I haven’t and I believe the reason is because it works and is easy to do. We live in a negative environment where it’s easy to beat yourself up, vent to others why things are bad, and focus on the things not going well. It’s easy to be negative and takes no effort. With that said, if one practices having positive thoughts, it becomes easier for them to be positive instead of negative.
The power of imprinting is real, both negative and positive. I’ve known people who seem to only have bad luck. They are the same people who focus on the negative. The Eeyores of the world that can’t catch a break to save their life. What if, those same people changed their thought process? What if you only focused on the positive and left the negative at the door? How much better would life be? How much more could you accomplish?
The Self-Image needs two ingredients to grow, 1) Confirmation from others and 2) Confirmation from self. Let’s take a look at the first ingredient, confirmation from others. You must have a strong circle of people who lift you up. Think about the 5 people you spend most of your time around and ask yourself this question, “Do I feel better about myself when I’m around them?” If the answer is yes, keep them in your circle. If the answer is no, protect yourself. I’m not saying you should remove them out of your life. What I am saying is that if you want to reach your true potential you must interact with people who build you up.
The second ingredient can be difficult for some but it is necessary if you want to have a strong Self-Image. There are 3 types of imprints: Actual Imprints, Environmental Imprints, and Imagined Imprints. Both actual imprints and environmental imprints are out of your control. However, Imagined Imprints are in your control. What you choose to think about, write about, and talk about is up to you. Choose to think Helpful thoughts, write down Positive Affirmations, and talk about what you want to have happen helps build your Self-Image.
In the book, “With Winning in Mind” there is a section titled, “Building a Better You.” In my opinion, it’s the most important portion of the book. You have the POWER to change the Self-Image that you currently have to the Self-Image you desire by using the power of imprinting. First, make the decision that you are willing to change. Only you can make that choice. Second, identify specifically the habits and/or attitudes that you need to change. You must be specific. Third, identify the new Self-Image that is in direct conflict with your old one. Finally, only IMPRINT the new habits and/or attitudes of the desired new Self-Image.
Imprinting positive thoughts and focusing on the new habits and/or attitudes will also create conflict within your current Self-Image. Only two things can happen; you become the person you desire by continuing to change your thoughts or you stay being who you are by stopping those imprints. The Self-Image hates conflict so this process is not easy but knowing that if you stick with your positive imprints long enough the Self-Image will change can be the motivation you need to keep going. Imprinting is in your control, control your thoughts and you can accomplish anything you put your mind to.
Written by: Brian Bassham
Mental Coach – Mental Management Systems