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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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Cleansing diets, make this a ‘A New You’

Cleansing Diets, which others call detoxing aims to remove excess tissue acidity, which could be the result of consuming too much protein. The build-up of such acidity can cause damage to tissue and joints.

Cleansing, therefore, aims to correct this situation by introducing cell respiration and oxygenation. This also results in decongesting the liver and discharge toxic waste.

So what constitutes cleansing diets. A diet mainly of fruit and vegetables allowing its alkaline effect to neutralise the excess acidity produced by too much protein foods. Protein foods are mostly meat, fish, and other high-level vegetables.

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We are all aware that cooking healthy is a better option, we might have been diagnosed with being diabetic, but we can still eat delicious foods, prepared from our homes.
Guided by the basis of meal planning, you can make almost any recipe work.

You can enjoy tasty, healthy meals at home when you have diabetes by making a few changes to the way you choose and prepare food. There are things you can do in the kitchen to lower fat and cholesterol in the foods you serve, without losing flavour.

So don’t despair. Instead, take some tips about how to cook wisely.
Be more aware of carbohydrates, only choose, that which would give you energy that lasts and with fibre. For instance, if you fancy potatoes have the baked one with no added butter.
When a recipe calls for “white” flour, “white” rice, or other refined grains, try substituting whole wheat flour, brown rice, or other whole-grain flours or grain products.
Try to avoid sugar, if you can sugar can quickly raise your blood sugar, unlike the carbs from vegetables or starches, which are absorbed more slowly.

Many times you can cut the amount of sugar without seriously affecting taste or texture.
If you’re using a sugar substitute, check the product label to be sure it’s designed for baking.
Cook with liquid fats in place of solid fats, spray fat in a can would be a good substitute, that way you use a little as possible
Solid fats often include saturated fats, which you should limit, or trans fats, which you should avoid totally.If a recipe calls for solid fat like butter try trans-fat free margarine, instead.
Many liquid fats — oils such as canola, corn, olive, and grape seed — can be healthy when used in moderate amounts. Some oils have stronger flavours that may affect the taste. So experiment to find which oils work best with which recipes.

Try low-fat cheeses, skim or low-fat milk, and low-fat and non-fat yoghurt. Use evaporated skim milk when making cream sauces. Cook with an egg substitute. Use small amounts of trans fat-free margarine. Researchers now say, having butter in much smaller quantities is better for you than margarine.

Reach for ingredients other than sugar, salt, and fat to satisfy your taste buds. Try out different herbs, spices (cinnamon, cardamom, nutmeg), mustards, and vinegar (balsamic, sherry).

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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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Siggis dairy gives Greek yogurt a run for their money

Siggis is an American brand of Skyr, an Icelandic cultured dairy product, high in protein, vitamins and minerals.
It is thick, creamy and rich in nutrients, made with simple ingredients (skimmed milk) and not a lot of sugar.

So, what are the other benefits, it is good for the gut, promoting the growth of healthy bacteria in our stomach. These bacteria promote immunity and utilization of nutrients.
One serving of yoghourt yields 15-18 grams of protein, which when mixed with nuts, like almonds, walnuts, cashew nuts and seeds like pumpkin make a perfect breakfast or a snack within meals.

There are several many ways of including yoghurt in a meal, so try some now. Stay healthy visit our shop on facebook

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Red wine is good for you only if………


The health benefits of red wine have been talked about several times over for some time now.
Many believe that a glass each day is a valuable part of a healthy diet, while others think wine is somewhat overrated.
Research has repeatedly shown that moderate red wine consumption seems to lower the risk of several diseases, including heart disease.

Red wine is made by fermenting dark-colour, whole grapes. It is high in antioxidants, and drinking moderate amounts has been shown to be good for health.
There are many types of red wine, which vary in taste and colour. Common varieties include Shiraz, Merlot, Cabernet Sauvignon, Pinot noir and Zinfandel.
The alcohol content usually ranges from 12–15%.

The actual colour of the wine can range from intense violet, typical of young wines, through to brick red for mature wines and brown for older red wines.
Consuming moderate amounts of red wine has been shown to have health benefits. This is mainly due to its high content of powerful antioxidants.This antioxidant has been linked to many health benefits, including fighting inflammation and blood clotting, as well as reducing the risk of heart disease and cancer
The alcohol in wine is also believed to contribute some of the benefits of moderate wine consumption.
Small amounts of red wine are linked to more health benefits than any other alcoholic beverage
People who drink approximately 150 ml (5 oz) of red wine a day seem to be at about a 32% lower risk than non-drinkers.

However, higher intake increases the risk of heart disease dramatically.
Drinking small amounts of red wine may reduce the risk of heart disease by helping to retain the “good” HDL cholesterol in the blood. Oxidative damage and the oxidation of the “bad” LDL cholesterol may also be reduced by up to 50%

So the watchword is moderation, which is true for almost everything else, a word to the wise is enough. Heed the advise and drink sensibly whether it be red, white or rose and any other drink.

Finally, do not get caught drink driving it is not worth the risk.

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Beware of your alcohol intake as Christmas approaches

Christmas is nearly here again, and it comes with merrymaking which involves a lot of food and drinking.
This is the tendency to overindulge in alcoholic drinks, please do watch what you drink and the quantity you drink.

If you drink a large (250ml) glass of wine, your body takes about three hours to break down the alcohol
If you drink a pint of beer, your body takes about three hours to break it down. A pint of strong lager is equivalent to three units, so this will take a longer time.
That said,  other factors will affect the time it takes the drink to break down in your body.
Some of these factors are as follow:

1. Whether you are male or female
2. Your weight
3. Your age
4. How full your stomach is, having food in your stomach, slows down the effect the absorption of alcohol, thus reducing its immediate effect
5. The strength of the alcohol, obviously spirits are much more potent
6. Your stress levels.
As you can see, ‘one size does not fit all’ so know yours.

Do not get caught drink driving, it is not worth it. A friend of mine got stopped a day after he had been drinking, and he was well over the limit and got banned for 12 months. Now he has to cycle to work in the cold because he could not afford to pay for a taxi all the time. You wouldn’t want to be in the same soup. Why not get a taxi, it does cost initially, but well worth it.

More than 70,000 people every year are caught drink driving. If you fail a roadside breath test and are found to be over the limit, you could have a criminal record. A criminal record would affect so many things, including a refused entry into another country. It could even end you up in jail, depending on the circumstances. Being over the limit could result in a fine as well a ban.

So the watchword is don’t drink and drive, keep safe.


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Almonds, its nuts and milk are a good source of protein

Nuts, seeds, beans, lentils and whole grains are all good plant sources of protein, especially if you are a vegetarian. Most vegetarians think they might be missing out on protein, But as long as they consume milk and dairy products, they are bound to get a good supply of calcium and protein. However including, pulses, eggs, nuts, sprouted beans, and seeds make up for the animal protein. Almonds are just one of such nuts. We are going to single out almonds for now.

The almond is a species of tree native to the Middle East, the Indian subcontinent and North Africa. Almond is also the name of the edible and widely cultivated seed of this tree.
Although almonds are high in calories and considered “energy-dense” (as all nuts are), they provide a whole range of critical nutrients and chemical compounds

Almonds are considered dry drupes so they first must be extracted.
In the medical world, almonds nutrition is most praised due to the presence of monounsaturated fatty acids, dietary fibre, antioxidants, vitamins like riboflavin, and trace minerals such as magnesium.
Almonds are a type of drupe nut, which means along with other nuts like macadamias, pecans and walnuts, they have multiple layers that enclose a single, hard seed in the center.

Adding a few almonds to your cereal, or just having a handful to nibble, will do you good. Almond milk is also a good source.

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Quick fix diets or extreme diets as some would call it, is never the answer.
Big changes you will find, are nearly always hard to manage, they become unsustainable which is why there is ‘yo-yo dieting’
We tend to put too much strain on ourselves, for it to be sustainable it has to be gradual and an exercise regime factored into it. As much as 10% reduction in weight could still have a significant benefit on our health.
No one is perfect and so, you need not be perfect. We are entitled to a little treat now and again as long as we go back to tracts.
Remember that as your weight drops you benefit from changes in other ways, such as lower cholesterol and lower blood pressure or better blood sugar control if one is diabetic.
Small changes add up to become big changes, it all starts with making small but significant changes. Like using skimmed milk instead of full cream milk or sugar –free instead of sugar added drinks or yoghurts. Choosing unsaturated fat instead of butter or ghee, and using smaller plates and bowls to reduce portion sizes. If you have to use oil in cooking, for example, it is prudent to measure the oil with a spoon and not just pour from the bottle.

Reduction in bits is all it takes, for example, if you wish to quit adding sugar to your tea, an outright stoppage might prove difficult but if the quantities are reduced gradually say from a full teaspoon to half and then gradually giving up.It then more likely to become sustainable
So finally it is the little things that matter.

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As we approach winter and the weather gets colder we tend to have hot drinks like tea, and most of the time which normally comes with cakes, biscuits scones and the like.
Don’t be fooled into a false sense of security into thinking there are healthier cake or biscuits. Most of them would either be high saturated fat or sugar.
Bread-style bakes such as fruit bread, malt loaf, current buns crumpets, bagels and English muffins are usually healthier than cakes and biscuits.

Biscuits that snap like ginger biscuits, rich tea, are lower in fat. It is the fat, that gives them the crumble texture such as shortbread or cookies.
Soft pretzels have become very popular and are lower in fat, but could still be high in salt and sugars too.
It is important to check the food labels, what some refer to as the traffic lights, red obviously signifying danger. ‘’Sharing is caring’’ share a scone or a piece of cake instead of having it all to yourself.

Choose smaller individual packets of biscuits instead of a big packet.Just watch what you are eating, moderation is that watchword. Tea without sugar if you can, or a sweetener if you can’t.


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Children’s weight matters


The UK is becoming one of the most obese countries in Europe.
According to statistics, nearly 17% of children in the West are currently obese.
If the trend continues it is predicted that by 2020 one in five boys and one in three girls will be obese. We are not only talking about ‘baby fat’ which they grow out of but what happens after that period is over.

The way things are going, 40% of seven-year-olds and 70% of obese adolescents will grow up to be obese adults.
So how do we find our way around this, Firstly there is no need to jump up and rush your child into a weight loss programme., but rather, rather get them to be more active. Engage them in sporting activities, like cycling, swimming, football etc. or join a sporting group.
It is recommended that children get an hour of moderate exercise every day.
Additionally, when choosing food for children we should also read the food labels same as adults Choose products with less sugar, and salt, avoid fast foods, rather cook from scratch.