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Hot drinks that are good for you this winter

In winter we definitely need to wrap up warm, especially for those of us who are getting a lot older. We are most vulnerable so also are people with some form of disability. So there is the need to get cosy, and one way of doing this is to have hot drinks.
However, we need to be cautious of what we take in as well, making sure it is not laced with sugar and full cream milk.
So what drinks should we be thinking of?

First one on the list would be :
Fresh Ginger Tea
Ginger tea has been known to be good for stomach aches and nausea. To make ginger tea, grate or cut a slice a small piece of root ginger. Add boiling water and let it brew for 10 minutes.
You could also buy ginger tea from the shops.
Fruit Tea
There are numerous fruity flavoursome fruit teas, with low-calorie options. Remember to check the labels, selecting the ones without sugar and also ones with liquorice, as they are like to raise your blood pressure.

Fresh Mint Tea
Mint tea, has been known to aid digestion and it is also a great plate cleaner. Simply tear a few mint leaves, wash and place in a small teapot and add boiling water. However watch out for Moroccan mint tea, served in restaurants as they could be loaded with sugary syrups.
Hot Chocolate

Don’t we all like hot chocolate, however, they can bes very rich in sugars and saturated fat from full cream milk also often laced with whipped cream on top. The added sugar could result in weight gain, and a full cream would increase cholesterol level

So then would be the healthier alternative would be.
Simply mix unsweetened cocoa powder with low-fat milk and add sweeteners or other low-calorie sugar

A coffee latte made with made with whole milk could have as much as 300g calories in them. Our best bet would be to use low-calorie milk with sweeteners. By all means, avoid flavoured drinks such as vanilla or gingerbread lattes which normally have sugary syrups.
Green Tea
Green tea has some amount of caffeine, made from the same as black tea. Green tea is a healthier option to drinks that have high sugar and fat composition
Some of the benefits of green tea are as follows.

Green Tea Contains Bioactive Compounds That Improve Health

Compounds in Green Tea Can Improve Brain Function and Make You Smarter

Green Tea Increases Fat Burning and Improves Physical Performance

Antioxidants in Green Tea May Lower Your Risk of Some Types of Cancer

Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s

Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection

Green Tea May Lower Your Risk of Type 2 Diabetes

Green Tea May Reduce Your Risk of Cardiovascular Disease

Green Tea Can Help You Lose Weight and Lower Your Risk of Obesity

Green Tea May Help You Live Longer


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Did you know that weight loss could result in a simple lifestyle change

Many of us would love to be a stone or two lighter for various reasons. Could be so they could fit into a smaller size dress or could also be for health reasons. A simple lifestyle change could do the trick.
The fact of the matter is, if we carry too much weight, it is not good for the heart.
We can liken it to a vehicle carrying too much load. Obviously, it will tell on the structure sooner or later.

I am going to introduce five (5) simple steps which when taken could result in ‘natural’ effortless and stress- free weight loss.
Firstly: there is the need to keep fit, this is essential for any weight loss programme. And I would like to add that any weight loss regimen which has not factored into an activity programme is bound to fail. If it works at all, it will not be sustainable and would result in people having ‘yoyo’ weight loss. Losing it very quickly, but only to put it all back on again.

My advice would be to sign up to a gym, that way you have company, you get to meet others with the same aim as you. Seeing others do it compels you to go on as well. I find that sometime when I have someone next to me working on a machine; it urges me to continue rather than giving up. It actually is a motivating factor. You have company, and irrespective of your age, you are bound to find other your age group.

Second:, watch what you eat, be aware of the calories you consume. Opt for lighter alternatives to the same food. Don’t forget to check food labels, mind you some supposing lighter foods might have far too much salt or too much sugar in them.
Step three; find out what best works for you or what suits you better. If you are not comfortable with it, chances are it would never work. Choose an arrangement that is sustainable, even it takes a much longer time to achieve your goals. It should fit into your day to day life. Some people prefer to count calories, whilst others will lower their calorie intake certain days in the week. This obviously means making lifestyle changes. Someone I know only had a beer on weekends, totally dry weekdays, as well as reducing the quantity he drinks. Others have ‘no carbs after 5 pm’ policy which works for them.
Step four; set targets and take things a step at a time, don’t rush but be persistent. It took a friend of mine a year to lose one stone, but you know what, that stone is gone forever because he has changed his lifestyle.
Knowing your BMI ( Body Mass Index) which is a measurement of your weight in relation to your height. Our website www.youhave has a calculator for BMI. Knowing your BMI would allow setting targets. Breaking them down into smaller goals is most effective. It might take longer, but it certainly took a long time to gain the weight in any case.
Finally, step five; finding out how you got yourself into carrying too much weight is important. You must have been doing some things wrong. Do you have a craving, could be anything from chocolate, to biscuits or alcohol? The thing is complete denial would not work. Moderation is the watchword; healthy choices are not the easiest thing to do. Eating out usually means larger portions, if you tend to eat out a lot, then that needs to be reduced. Let’s face it, when we eat out, we also tend to have a couple of glasses of wine or beer. Then comes desserts, with their humongous calories. There is nothing like home cooking, and cooking from scratch. Then one would ask, what is life then if you cannot enjoy the few good things in it. Absolutely, but what we are saying is, enjoy it, but be wise about it. Don’t go mad else you will pay for it. Everything comes with a price tag. ‘There is nothing like free lunch’ as the saying goes.

In conclusion would I would advice is to stay active, even in your home. A bit of gardening here and there all helps. Eat a balanced diet in smaller portions and involve your spouse or your partner. They would be your support when temptations rear their ugly head.

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Tofu the facts and its benefits


Tofu, also known as bean curd, is a food cultivated by coagulating soy milk and then pressing the resulting curds into soft white blocks. It is a component in East Asian and Southeast Asian cuisines. Tofu can be soft, firm, or extra firm
Nutritionally, tofu is not only a great source of protein, at 8.5g of protein per 100g, but it’s also low in saturated fat at 0.8g per 100g. To put that into perspective; an average woman between the ages of 19 and 50 requires around 45g of protein per day and no more than 20g of saturated fat each day.

Flavour-wise, tofu isn’t much to speak of on its own, but it’s a behemoth when used in recipes that feature strong herbs or spices. Tofu is available in different grades of texture, from firm to silken. Firm tofu works especially well in stir-fries and curries, as it holds its texture together well. This beautiful bun cha recipe from Jamie magazine uses tofu alongside red chilli, soy sauce and sesame oil to really give the tofu a boost of flavour!
The soft, silken tofu is best used in dips, smoothies and desserts, however, as it can be blitzed in a blender easily to create a creamy texture. This recipe for vegan chocolate pots really makes tofu the centre of attention. They are also quite high in saturated fat, so should be eaten occasionally as a treat!
Tofu also provides a selection of micronutrients such as copper, manganese, thiamine (vitamin B1) and pyridoxine (vitamin B6). Manganese makes and activates some of the enzymes in the body and the B vitamins, B1 and B6 are responsible for the release of energy from carbohydrates and the metabolism of amino acids (building blocks of protein) respectively.

So, whether you’re a meat eater or not, tofu is a great ingredient to include in one’s diet, as it’s such a versatile and nutritious food. if you’re struggling! reference Jamie Oliver

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High Blood Pressure The Silent Killer

Blood pressure keeps blood circulating around our body but if the Pressure is raised; it puts us at risk of a number of conditions including heart attack , stroke and other cardiovascular diseases.

So, what is high blood pressure? Well, as blood is passed around the body, it creates a pressure against the sides of the blood vessels.
The measurement of which is termed the blood pressure. We need a certain amount of pressure to keep the blood flowing.
It is important to have our blood pressure checked because high blood pressure often shows no symptoms. You may be walking about with HBP and not be aware. Meaning you could be dying slowly

People over the age of 40 who might not have been diagnosed with HBP should request for a health check from their GP
It is believed that there are about 7.5million people in the UK with undiagnosed HBP. High blood pressure is even a more serious problem than diabetes, as it comes with various complications.

HBP can be managed with medication and lifestyle changes. My mother lived with ‘managed’ HBP for over 50 years with hardly any complications.
Lifestyle changes can help reduce one’s HBP. These include becoming more active, losing weight, taking in less salt, and cutting down on alcohol intake as well as eating a healthy diet.
The normal BP should read135/85 or 130/80 or below for those with heart disease. So, don’t get caught out, get checked before it becomes too late.

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Activity, activity, activity , the only way to good health


The news media, this week has been talking about the rise in type 2 diabetes amongst especially men in the UK. So what is diabetes?
This is a condition in which glucose ( sugar) levels in the blood are too high. There are two main types of diabetes, type 1, where your body doesn’t make any insulin, and type 2, where your body can not use the insulin it produces. Usually due to  EXCESS FAT in organs. This prevents the insulin from working effectively.
Diabetes increases your chance of developing cardiovascular diseases. So what is the solution, and this lies in getting active.

The need to get active cannot be overemphasised, we need to get more active.

Diabetes is on the increase in the UK and America, purely because we are too busy chasing money. Money is important, but so is your health. We need to be in good health to be able to chase money.
If exercise were to be in a pill form, it would have been very cost effective. Sadly it isn’t and therefore the only way is to stay active.
Join a gym, this as other benefits, like meeting people which could be useful if you are in business or if looking for a companion.
To stay healthy or improve health, adults need to do two types of physical activity each week: aerobic and strength exercises.

How much physical activity do you need to do each week depends on your age.
For now, I would duel with those adults 65 and over, because I fall into that category.
You require moderate aerobic activity, such as cycling or walking, pushing a lawn mower, ballroom or line dancing every week.
You need to strengthen muscles in your legs, hips, back abdomen, chest shoulders and arms at least twice a week.

To stay healthy, adults aged 19-64 should try to be active daily and should do:

  • at least 150 minutes of moderate aerobic exercises such as cycling or brisk walking every week, and
  • Strenght exercise on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

So get cracking and live longer, go for it.

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Some effects of carrying too much weight


Research shows that colon, rectum, prostate, breast, uterus, cervix and ovary are all associated with being overweight. The more reason why we should maintain a reasonable weight

a) Being overweight puts one at risk of post operative complications.

b) Cardiovascular diseases is another so staying slim is advised.

c)Hypertension, as a result of high blood pressure, is another. The heavier one is the likelihood of having raised blood pressure.The UK presently is one of the most obese countries in Europe at present.

Overweight puts a strain on our joints, carrying too much weight, is likely to bring about arthritis.

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Reason why you should drink less


Alcoholic beverages have very little nutritional value, they are what is known as ’empty calories’ however their calorific values are high. High but empty. Alcohol is mainly made from sugars or starch. In Russia vodka is brewed from potatoes, whilst in the Caribbean where there is a lot of sugarcane, you find rum in abundance. A shot of whiskey contains 64 calories, about 20 calories more than a slice of bacon
A unit of 1/2 a pint of beer has 100 calories, whilst a small glass of wine contains 100 calories. Also, a 1.5-ounce shot of gin, rum, vodka, tequila has about 100 calories

Some people think a few drinks don’t matter, and that it is made up of mostly water, but that is where they go wrong.

So the whole thing is about moderation, which is the watch word.


Quote from NHS choices

If you regularly drink more than 14 units a week, try these simple tips to help you cut down.
Fourteen units is equivalent to six pints of average-strength beer or 10 small glasses of low-strength wine.
Make a plan
Before you start drinking, set a limit on how much you’re going to drink.
Set a budget
Only take a fixed amount of money to spend on alcohol.
Let them know
If you let your friends and family know you’re cutting down and it’s important to you, you could get support from them.
Take it a day at a time
Cut back a little each day. That way, every day you do is a success.
Make it a smaller one
You can still enjoy a drink but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one.
Have a lower-strength drink
Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You’ll find this information on the bottle.
Stay hydrated
Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink.
Take a break
Have several drink-free days each week.
Benefits of cutting down
The immediate effects of cutting down include:
feeling better in the mornings
being less tired during the day
your skin may start to look better
you’ll start to feel fitter
you may stop gaining weight
Long-term benefits include:


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How I diverted my journey to ‘diabetes city’

bread-2178874_1920It was during a routine health check that my GP requested for a blood test. This test included a fasting blood test for diabetes. A couple of days later I had a phone call from the surgery requesting that I contact my GP immediately, which I did. I was informed then that my blood/sugar level was on the high side, and that I needed to have a glucose tolerance test. This test confirmed what was suspected I was on the border to type 2 diabetes. ( So what  is diabetes quotes from NHS choices) and the harm associated with it.)
Quote from NHS choices

Diabetes is a lifelong condition that causes a person’s blood sugar level to become too high.
The hormone insulin – produced by the pancreas – is responsible for controlling the amount of glucose in the blood
There are two main types of diabetes:
type 1 – where the pancreas doesn’t produce any insulin
type 2 – where the pancreas doesn’t produce enough insulin or the body’s cells don’t react to insulin
These pages are about type 2 diabetes. Read more about type 1 diabetes.
Another type of diabetes, known as gestational diabetes, occurs in some pregnant women and tends to disappear after birth.
Symptoms of diabetes


The symptoms of diabetes occur because the lack of insulin means glucose stays in the blood and isn’t used as fuel for energy.
Your body tries to reduce blood glucose levels by getting rid of the excess glucose in your urine.
Typical symptoms include:
feeling very thirsty
passing urine more often than usual, particularly at night
feeling very tired
weight loss and loss of muscle bulk
Read more about the symptoms of type 2 diabetes.
See your GP if you think you may have diabetes. It’s very important for it to be diagnosed as soon as possible as it will get progressively worse if left untreated.
Read about how type 2 diabetes is diagnosed.
Causes of type 2 diabetes


Type 2 diabetes occurs when the body doesn’t produce enough insulin to function properly, or the body’s cells don’t react to insulin. This means glucose stays in the blood and isn’t used as fuel for energy.
Type 2 diabetes is often associated with obesity and tends to be diagnosed in older people. It’s far more common than type 1 diabetes.
Read about the causes and risk factors for type 2 diabetes.
Treating type 2 diabetes

As type 2 diabetes usually gets worse, you may eventually need medication – usually tablets – to keep your blood glucose at normal levels.
Read more about the treatment of type 2 diabetes.
Complications of type 2 diabetes

Diabetes can cause serious long-term health problems. It’s the most common cause of vision loss and blindness in people of working age.
Everyone with diabetes aged 12 or over should be invited to have their eyes screened once a year for diabetic retinopathy.
Diabetes is also responsible for most cases of kidney failure and lower limb amputation, other than accidents.
People with diabetes are up to five times more likely to have cardiovascular disease, such as a stroke, than those without diabetes.
Read more about the complications of type 2 diabetes.
Preventing type 2 diabetes


If you’re at risk of type 2 diabetes, you may be able to prevent it developing by making lifestyle changes.
These include:
eating a healthy, balanced diet
losing weight if you’re overweight, and maintaining a healthy weight
stopping smoking if you smoke
drinking alcohol in moderation
taking plenty of regular exercises

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My GP likened it to someone waiting at the train station for the train to diabetes city. I was referred to a diabetic nurse who was to manage my diabetes. It was during the session with the nurse that, following from all the information, that had been passed on to me, I was determined to cure myself of that diabetes.
Basically, this evolved lifestyle changes: diet, exercise habits.
I quickly signed up with a local gym, something I had always wanted to do anyway. Losing weight is one of the many ways of getting rid of it, so I engaged the help of a personal trainer only for the introductory period. I needed to lose weight, so took to visiting the gym at least three times a week.
My diet changed, fewer carbohydrates, more low-level protein, and more fruit and vegetables. I kept a diary of my gym activities, gradually I began to lose weight, I felt better for myself, slept better as well. Prior to that sometimes I found myself staying up at night not able to sleep.
Incidentally, apart from the suspected diabetes, I also had a problem with my knees. I had arthritis I had been advised by the musculoskeletal department to undertake exercises that would strengthen the muscles in my thigh which hopefully would ease the pressure on my knees.


The lifestyle changes did make a significant difference; subsequent test revealed that my blood/sugar level had gone back to normal. My arthritis had disappeared. I have diverted my trip to ‘diabetes city’, and on the train to ‘Good city’. I will forever continue going to the gym and working out. This has been an eye opener, So my advice is that we should not wait to be told that we were on the border to acquiring ‘diabetes citizenship’, let’s make those lifestyle changes right now. For more information on similar topics please look us up on keep living a healthy life, ‘’your health is your greatest asset so take care of it’’

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How we can slow down the aging process


Ageing is the process of becoming older; in humans, it represents the accumulation of changes over time. This involves psychological, physical and social changes.
As the body ages, the number of its healthy cells reduces, and the body loses reserves. its glucose tolerance capacity reduces the body changes because individual cells change as well as organs. These changes result in changes in function and appearance. The first signs of ageing involve the musculoskeletal system, the eyes, ears and others.
As the cells age, they function less, eventually, old cells must die to make room for new ones. Cells only last so long, because they divide over a limited number of times.

Antioxidants are the key to slowing the ageing process, antioxidants because they prevent the body from destruction from oxidation.
Primary antioxidants are found in many foods, including fruits and vegetables. Vitamin A, C, E, and trace mineral selenium They are also found in dietary substances like Beta-carotene. Some are also manufactured by the body as by-products of cellular action.
Antioxidants are a type of molecule that can neutralise free radicals, which are unstable and highly reactive.
Free radicals are the result of a split of weak bonds, existing in cells. they are very unstable and react very quickly with other compounds.
Free radicals are necessary for small quantities because they detoxify the body, they destroy bacteria, viruses and repair damaged cells.

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Why fasting could be good for you


Fasting is a self-healing mechanism that makes damaged and decomposing cells become stronger. Vital organs are never damaged or digested during this process. Fasting stimulates new cells to grow and regenerates the cell of the brain and other vital organs.
Energy production is enhanced as oxygen levels rise and protein, fat, breakdown, bacterial destruction, and DNA synthesis all escalate.
Enzymes which were free during fasting would have invigorated, and could now work better. Metabolism is better, and all other organs now have enhanced performance.
During fasting, consuming Originally grown produce is always better, canned frozen or packaged juices. are not to be consumed during fasting. Fruits and vegetables should be consumed as fresh as possible in order to derive the most benefit of vitamins and minerals. The enzymes begin to disappear from the juice within ten minutes of picking. Juice fasting virtually means liquid only and not the pulp. Fruit and vegetable juices should not be mixed together.

Fasting has been used in the treatment of arthritis, toxic poising, psoriasis, eczema, depression, kidney and liver diseases. The immune system would also have enhanced performance.
The most powerful juices are apples and grapes, both of which are very essential.
Both these would rejuvenate and cleanse cells and also attack toxic metals and eliminates them from the body.
However other alternatives would be smoothies which you could find in the shops or order online re

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The problem with managing your weight

The problem with weight management today is massive because, there are so many schemes available, on the world wide net, in magazines, on tv, claiming to have the solution to our overweight problem.
It is becoming increasingly difficult to determine which is the right one.
Many of the diseases we are confronted with today could be associated with weight gain. We are more cautious of our weight today than ever before. Other factors are that we like to look trendy, so have to be in good shape. Thus the peer pressure. We are bombarded with adverts upon adverts about junk food, through billboards, tv adverts, magazines introducing sugary stuff, so the temptation is great.

2. The slimming world is so commercially successful because of the challenges we face. Due to health reasons, we are made more aware of the consequences of weight gain. There is peer pressure to keep abreast with fashion. That said, there is a strong attraction to junk foods and sugary desserts and so on, which come cheap. On top of all this the pressures of the modern world, and our attempt to succeed makes us want shortcuts to everything. So instead of for example cooking from scratch, we opt for the quickest solution, which is junk food. These without a doubt are fattening
The slimming industry is aware of the problems that confront us is coming out on tv, magazines, billboards, newspapers with adverts on how to win.