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YorkTest Liver Check test on sale!

December 3, 2010 By Leave a Comment

Do you wonder what your liver would tell you if you could check up on it?  Well, now you can find out, and for a cheaper price!

The YorkTest LiverCheck test is on sale right now, at £24 off the normal retail price of £99.

When you go to the home page of YorkTest, choose the ‘Tests’ link across the top of the page, find the liver test, then enter the code ‘LIVER1210′ when purchasing to get the discounted price of £75.  If you have ANY concerns about your liver health, this is the time to look into it.

Maybe it will discourage you from over-indulging during the holidays :)

To your health,

Kimberly

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50 Fattiest Foods in America

October 26, 2010 By 2 Comments

Hi everyone,

I just saw an article listing one really fatty dish from each of the 50 states in America.  I actually feel a little bit sick now, after seeing all the pictures.

Check it out for yourself here: http://www.health.com/health/gallery/0,,20393387_1,00.html, but I warn you, if you are eating right now, you might want to wait until you’ve digested your food.  Honestly, I can’t believe that anybody actually eats this stuff.  There are 1 or 2 foods that look somewhat appetizing, but mostly they just look repulsive.

This reminds me just how meat-crazy America is.  There is enough bacon to kill someone in some of the dishes!  And come on…what is the story with Georgia’s Luther Burger. A burger, cheese, bacon, between donuts?  Yuck.

All of the foods shown in this article are definitely things to avoid if you’re trying to eat healthy, lose weight naturally, and be the energetic, happy person you’d like to be.

To your health,

Kimberly

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Heart Health tips

October 3, 2010 By Leave a Comment

A few weeks ago was World Heart Week (i.e. a time to think about what you can do to improve your daily habits that contribute to how healthy your heart is.)

My employer sent out an email to all employees providing some tips for improving your heart health.  I’ve copied it below.

How you can live a healthy lifestyle

1.      Healthy food intake: Eat at least five servings of fruit and vegetables a day and avoid saturated fat. Beware of processed foods, which often contain high levels of salt.

2.      Get active and take heart: Even 30 minutes of activity can help to prevent heart attacks and strokes and your work will benefit too.

3.      Say no to tobacco: Your risk of coronary heart disease will be halved within a year and will return to a normal level over time.

4.      Maintain a healthy weight: Weight loss, especially together with lowered salt intake, leads to lower blood pressure. High blood pressure is the number one risk factor for stroke and a major factor for approximately half of all heart disease and stroke.

5.      Know your numbers: Visit a healthcare professional who can measure your blood pressure, cholesterol and glucose levels, together with waist-to-hip ratio and body mass index (BMI). Once you know your overall risk, you can develop a specific plan of action to improve your heart health.

6.      Limit your alcohol intake: Restrict the amount of alcoholic drinks that you consume. Excessive alcohol intake can cause your blood pressure to rise and your weight to increase.

Things to do in your Workplace

1.      Insist on a smoke-free environment: Demand a tobacco ban – ensure your workplace is 100% smoke-free. Support the adoption of smoking cessation services and encourage your employer to provide help to those wanting to quit.

2.      Bring exercise to the workplace: Include physical activity in your working schedule – cycle to work if this is possible, take the stairs, exercise or go for a walk during your lunch breaks, and encourage others to do so too.

3.      Choose healthy food options: Ask for healthy food at your work canteen, or find nearby cafes or restaurants that serve healthy meals.

4.      Encourage stress-free moments: Whilst stress hasn’t shown to be a direct risk factor for heart disease and stroke, it’s related to smoking, excessive drinking and unhealthy eating, which are risk factors for heart disease.

5.       Take time for lunch away from your workplace to get some fresh air.

I’ve done a previous post about a book I read called The Optimal Health Revolution.  Comparing the above list to what the author of The Optimal Health Revolution, Dr. Duke Johnson, says about heart health, there are certainly some similarities.  The above list is a little bit more general, but it has some great points.

The one thing that Dr. Johnson stresses first and foremost is stopping smoking.  He says that if there is one thing you can do for yourself (not just for heart health, but for overall health) it is to stop smoking, or if you feel you can’t, cut back as much as possible.

Another really important element of heart health is maintaining a healthy weight.  And this means maintaining a healthy weight by natural means (i.e. eating right and exercising) not by taking diet pills, or following fad diets.

‘Natural’ weight loss does take a little more effort but in the long run, it is the best thing you can do for yourself!  You should find information in most of my previous posts if you’re looking to lose weight naturally.  I’ve done it!  You can also check out my free book with natural weight loss tips if you haven’t done so already.  Just give your details in the top right corner of this page.

To your health,

Kimberly

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Top Risk Factors for Obesity

August 17, 2010 By Leave a Comment

Okay – so I haven’t posted in over a month – I’m so sorry!  I don’t know how that happened, but I’m glad to be back.

I’ve been reading a fascinating book, called “the Optimal Health Revolution” by Duke Johnson, MD.  One of the chapters is dedicated specifically to obesity and I found the whole thing so interesting.  I’ll share some of the information with you today.

Here are rates of obesity by country and gender (and these are from 2000 – so they will be even worse now.)  I’m just including a few.

Australia: Men 63% and Women 46.8%

Canada: Men 71% and Women 56%

China: Men 16% and Women 23%

Japan: Men 26% and Women 22.6%

Russia: Men 45.3% and Women 56.4%

UK: Men 62.8% and Women 53.3%

USA: Men 60% and Women 50%

There are a lot of high numbers there!  I think I should throw in the definition of obesity here just to give some context to this.  One of the most popular definitions of obesity is body mass index (“BMI”).  I’ve done a post about BMI previously, but just as a recap, you find out your BMI by doing your weight in kg multiplied by your height in meters.  If your BMI is 30 or above you are classified as obese.

In his book, Dr. Duke Johnson gives a list of what he considers to be the top 13 risk factors for Obesity.  I’ve listed them below with a few comments of my own.

1. Ignorance (i.e not knowing the risk factors, so keep reading and you’re one step ahead!)

2. Excess calories

3. Obsession over fats and carbs. This refers to the fads of eating certain ratios of fats, carbs, and proteins.  Instead of doing this, you should focus more on eating the right fats, carbs, and proteins.

4. Lack of exercise

5. Narrow focus. I think this requires some explanation.  The diet industry has led us to think about one aspect of our lifestyles in order to figure out how to lose weight.  This might be exercise – “Use this one magic piece of exercise equipment and lose 10 pounds this week!”  This might be diet – “If you eat this magic soup recipe every day for a week, you’ll lose 15 pounds!”  Hopefully that gives you the message.  Essentially, to avoid obesity, or to lose weight so that you’re no longer obese, you must look at your whole lifestyle, rather than just one tiny part of it.

6. The TV, the PC, and the WWW. You probably get what this means, but in case not, this just has to do with how much time we now spend in front of either the television, our computers at work, or surfing the web after work or on the weekends.  These are all inactive experiences, so if this makes up the majority of your time every week, you can’t possibly be getting much exercise.

7. Coping with stress by eating. Wow, I can relate to this one!  I can definitely eat a lot (and the wrong things) when I’m stressed…or sad…or really excited – I always refer to it as emotional eating.  With people working long hours and dealing with other stresses in their lives, an obvious “release” for this stress is snacking.  Unfortunately this usually means choosing unhealthy, non-nutritious snacks, which are quick, easy, and cheap.  Smoking is another big one, and is equally unhealthy.

8. Snack foods. I am still amazed at the abundance of snack foods there are to choose from.   Cakes, cookies, chocolate bars, chocolate molded into weird shapes, potato chips (in all shapes and sizes), strange packaged dips with crackers, and many more.  Even the ones that advertise themselves as “healthy” snacks are usually loaded with sugar, fat, preservatives, and other things that contribute to obesity.

9. Feeding our emotions. This may sound similar to number 7, but what Dr. Duke Johnson is saying is that many people treat food as a reward.  I was just discussing this with a friend the other day and we were talking about how many families bring up their kids to think of ice cream, burgers, or other sweets or candy as a reward for doing something well or getting homework done.  This leaves those kids with an emotional connection with those foods.  Another common thing in childhood is being forced to finish a plate of food.  Again, this is a negative connection with food, so as those kids grow up they always finish everything, even if they’re full.  (And for anyone who lives or has visited the USA, you must realize how damaging this can be…portions in America are massive.)

10. Quitting on your new lifestyle. This refers to the many times that we start a new way of eating or a new exercise plan, only to give up a few days into it.

11. Restaurant food, both fast and slow. People do eat at restaurants more now than ever.  I’m sure there are people who NEVER eat a meal at home.  You know, just pick up a bagel and coffee on the way to work.  Grab a sandwich at lunch.  Then get something to go from your local Chinese restaurant because you worked so late or are too tired to cook.  However you slice it, you will definitely consume more calories, fat, salt, and sugar if you are eating in this way.  Sure, it’s okay to eat out – I love it – but you can see how this lifestyle can pack on the pounds.

12. Genetic predisposition. This is the one factor you can’t change, but look at the other 12 you can change!

13. Lack of adequate sleep. This may sound silly, but lack of sleep or not getting good quality sleep truly impacts your body’s natural functions.  People who can find a way to get more sleep can lose weight naturally, without changing anything else.

You’ve now got a great list to work from.  Try to address one at a time and go from there.  Obesity has horrendous consequences on your life!  It’s not just an aesthetic thing!

To your health,

Kimberly

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How to Protect your Skin in Summer

June 28, 2010 By Leave a Comment

Summer is officially here!  (At least in England.)  The weather has been amazing the last two weeks.  I really hope it sticks around for a while.

However, with the sun comes some responsibility to take care of your skin.  We are all aware that we’re supposed to wear sun cream while in the sun…and reapply every couple of hours or after swimming…etc.  But, what else can we do?  Can our diets help protect our skin?

Absolutely.

I believe that what we put into our bodies can do magic.  Not literally, but I think proper nutrition makes a great difference in all aspects of our health – our immune system is stronger, we maintain normal weight more easily, we have better concentration, and the list goes on.

Anyway, I read an interesting article today, which suggests 3 fruits to eat to help protect our skin against sun damage.  So, I thought it was worth sharing, from www.realage.com:

Eat These 3 Fruits for Great Summer Skin

By RealAge

Slather on that SPF every chance you get this summer. But for extra sun protection points, eat plenty of these fruits as well: cherries, nectarines, and watermelon.

These juicy treats not only cool your mouth in warm weather but may shield your skin from warm weather, too. Compounds in the fruits may boost your skin’s natural resilience against wrinkles and sun damage, according to Allison Tannis, author of Feed Your Skin, Starve Your Wrinkles.

In-Season Skin Savers
What’s so special about this trio of fruits? Check out their unique protective benefits.

  • Cherries: Eat a daily handful and you may enjoy fresher, less puffy skin. It’s all thanks to the inflammation-fighting anthocyanins and melatonin in cherries, writes Tannis. Melatonin may boost UV protection and cell growth as well — two great ways to keep wrinkles at bay. Tart cherries tend to be highest in melatonin. 
  • Nectarines: These smooth-skinned sisters of the peach provide a mini-spa’s worth of nutrients that may help correct sun damage from the inside out, according to Tannis. They offer skin goodies like lycopene, lutein, niacin, copper, and vitamins A, C, and E. The A, C, and E trio also works to control inflammation and free radical damage in both the watery and the fatty layers of skin. 
  • Watermelon: Nibbling on watermelon wedges has the power to refresh your face as much as your palate, thanks to the high water and lycopene content. Lycopene helps protect and preserve connections between skin cells so skin is tighter, smoother, and better able to retain moisture.

To your health,

Kimberly

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Constipation Crisis!

April 26, 2010 By Leave a Comment

I read this article today on realage.com and I was amazed at the statistics about constipation!    It states that 30% of people in Western countries have chronic constipation.  Wow – that is a big number.

I have had pretty bad constipation in my life, when I used to suffer with Irritable Bowel Syndrome.  It is an awful thing to deal with, so the fact that so many people deal with it on a regular basis is crazy.

Most people probably take over the counter medicines to deal with constipation.  Or they might just put up with it.  If you’re one of these people, I would suggest you do more about it.

Consequences

By leaving your constipation alone, you are allowing toxins to sit in your digestive tract, possibly seeping back into your body.  Remember what bowel movements do – they get rid of waste from your body – so, by allowing that waste to just sit in your body, you are endangering yourself (and living very uncomfortably.)

What to do

You’ve got constipation for a reason.  Maybe it is your diet – too much sugar, not enough fiber, too many processed foods, can all cause constipation.  Maybe you’re not active – not getting out there and exercising (even regular walking) can slow down the digestive system.  Maybe you’re eating something that your body doesn’t agree with – consuming things you are intolerant to can cause constipation.  Maybe you’ve got a combination of all these and more!

Start by setting out a natural healthy eating plan.  Ask if you’re not sure what this entails.  Follow that plan for a few weeks and see how your constipation eases.  You shouldn’t have to be on over the counter medicine every day of your life!  There are changes you can and should make to get rid of the issue and live a healthier life.

To your health

Kimberly

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Is your Thyroid Working Properly?

February 17, 2010 By Leave a Comment

Do you suffer with any of these symptoms?

  • fatigue
  • weakness
  • weight gain
  • difficulty losing weight
  • coarse, dry hair,
  • dry skin
  • hair loss
  • cold intolerance (you can’t tolerate cold temperatures like those around you)
  • muscle cramps and frequent muscle aches
  • constipation
  • depression
  • irritability
  • memory loss
  • abnormal menstrual cycles
  • decreased libido.

If so, you could potentially have a thyroid problem.  Many people out there do, but don’t know it.  And as discussed in another great Precision Nutrition article, there are many different problems all related to the thyroid, so how do you know if you are one of those people with one of those problems?

Read here.  As I’ve said before, you do need to become a member of the Precision Nutrition site to view the article, but it’s free.

Enjoy!

To your health,

Kimberly

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An Easy Way to increase your Weight Loss and Improve your Health

February 8, 2010 By Leave a Comment

Quick and Easy

Nowadays a LOT of people are looking for the quick, easy way to lose weight.  Every month, there is a new pill, celebrity diet, or other fad idea to help you get rid of your excess pounds.  Why is it that so many people (in many countries, not just the USA) are still overweight?  Well, these fads are not the solution for long-term weight loss and health.

Surround yourself with the Right people

One easy step you can take to start your healthy, natural weight and fat loss is by surrounding yourself with people who also want to live a healthy lifestyle.  It is totally free!  And natural!

When you hang out with people who like to be active, and people who have healthy eating habits, it is SO much easier to also have those habits.  The peer “influence” in this case is a really positive thing.   When you end up going to friends houses for dinner, or entertaining people in your own home, you can be more confident that the food choices will be in line with what you like to put in your mouth and that the people coming to see you will be happy with the healthy things you are making for them.

Additionally, when you say you’re going to go to the gym after work, or go for a jog on the weekend, your friends or colleagues will support you in that.  They won’t try to steer you away from that because they understand the importance of exercise.

It is incredible what peer influence does to a person.  We always think about it in terms of teenagers and smoking, drugs, drinking, or cutting classes.  We often talk about kids and whether or not they are hanging with the “wrong crowd.”  But, that mentality is much less often applied to adults.

But, that doesn’t mean that peer pressure ends when you become an adult.  And health and wellness is a perfect example of this.

How to do this

If you already have lots of friends and family around you who have healthy lifestyle habits, then great.  Let those people help influence the way you’re living your life.  If they invite you to go for a hike, bike ride, jog, or tennis game, say yes.  It is fun socially and also great for your health.

If you don’t already have people around you with good eating or exercise habits, then you need to do something about it.  I’m not saying you should disown your current friends and family, but just try to meet some new people.  There are lots of clubs out there for joggers, walkers, hikers, or just about anything fitness related.  There are also group exercise classes at gyms.  You can start attending something like that and meet new people that way.

Try to find a healthy cooking club somewhere in your area.  That is also a fun way to meet new people with similar values.  Or you can always just find an online forum about health and weight loss.  This isn’t as effective as being with people face to face, but it’s a good first step.

Another really important thing to do is to talk to your current friends and family who don’t share your same desires to be healthy.  Let them know that you would like their help and support in being a healthy person.   Let them know that your goals are important to you.  If they are true friends, they should respect that. Maybe some of them will even join you :)

Peer influence will always be a part of life, so why not make it a positive influence?  Something to help you meet your weight loss and fitness goals.

To your health,

Kimberly

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Why you should avoid Chemicals and other Toxins

January 23, 2010 By 3 Comments

We all know that there are chemicals present in most aspects of our lives.  Cleaning products in our homes, processed foods, and even fresh foods are all potential culprits for adding unnatural substances to our lives. Fresh foods might be a surprising one, but packaged salads/vegetables/produce are often washed in chlorinated water before being sold.

Here is some helpful information about why you should consider carefully what you decide to use on your body, on your furniture, and even what you’re ingesting.

The chemicals, toxins, metals, or other additives we find in day to day products and foods have supposedly been tested and approved as “safe” in certain quantities.  However, this should not give you a warm and fuzzy feeling.  How can anyone say what a safe level is for you?  Firstly, all of us are different.  Each person’s body copes with environmental factors in different ways.  So, the fact that a body of people has decided that x amount of y is okay for all us doesn’t necessarily mean it is safe.

Secondly, when substances are tested, they are tested individually.  Substance A is not tested in combination with substance B and substance C.  So, even if substance A is relatively harmless in low quantities, we don’t know how it reacts with a medley of other substances that we are exposed to on a regular basis.

Additionally, we can’t underestimate the strength of the food, pharmaceutical, and other big interested industries.  They are always involved in lobbying against or for certain government bills.  They have representatives liaising with government officials constantly.  And they’ve got money.   I’d like to say that money and political influence don’t impact the decisions that impact our health, but that just isn’t the case.

The bottom line is that there is no known safe level of chemicals, metals, or toxins.  Yet, all of these substances are constantly around us, whether we know it or not.

I could write a whole other book about what chemicals, metals, and other toxins do to you, but to keep it more succinct, here is a list of potential problems:

- Birth defects

- Breathing problems

- Cellular damage

- Colitis

- Constipation

- Digestive issues

- Eyesight problems

- Fatigue

- Hair Loss

- Liver damage

- Lung damage

- Neurological damage

- Tumors

And the list could go on.  Some of those are possibly not that important to you, but some of those problems are very severe and life changing (or life ending.)  Clearly exposure to unnatural substances can have a huge impact on your health.

So, please think carefully about what you’re buying and what you’re eating!  It isn’t possible to avoid chemicals completely, but you can certainly take little steps to remove some of them from your life.

To your health,

Kimberly

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How to be Happier in 2010!

January 12, 2010 By Leave a Comment

Hi all,

I read a short, but interesting little article today about eating foods that can help you be a happier person.  This has nothing to do with weight loss (although this type of diet does usually lead to weight/fat loss), but rather it has to do with the nutrients in this food which helps people be happier.  It is a Mediterranean type diet and it is supposed to help prevent depression.  It has b vitamins, which are great for the nervous system, and healthy fats, which are good for just about everything in your body.  And the best part is that Mediterranean food is not only good for you, it is delicious.

Depending on where you live, winter can be a time when you feel more “blue” than other times.  Since you can’t change the weather, why not try something else to lift your spirits?  Exercise is always a good way, but clearly your food choices can also help.

Check out the article here.

To your health,

Kimberly

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