Blog Image


About this Blog

Find a wealth of information about getting fit, staying in shape and eating for maximum nutrition and health.

Sign up to our newsletter here
and return to HOME PAGE.

or sign up to the RSS Feed for updates to this Blog.

“Sweet for my Sweet…Sugar for my Honey”

Healthy Eating Posted on Tue, December 23, 2014 14:44:12

It was a popular song in the sixties, and one we sing to
ourselves subconsciously every day, perhaps the words have been rearranged
slightly to ‘sweet for my sweet tooth and sugar in just about everything’. Our
love affair with sugar started in the fifties but was really ramped up in the
seventies with the reduction in cost to manufacture processed foods and sweet
treats. In particular, the food industry found a way to mass produce a cheaper
source of sweetener for our foods (high fructose corn syrup – HFCS) foods became
much sweeter (yummy) and because the products were cheaper to make the portion
sizes got bigger too.

We are 3 stones heavier today than our counterparts were in
the fifties; this is because of the huge increase in daily calorie consumption
combined with a more sedentary lifestyle. Sugar has a great part to play in
this weight gain. It’s in our cakes, biscuits, savoury snacks, breads, sauces, salad
dressings, toppings, pizzas and soft drinks; the list goes on – just about
every processed food.

Too much sugar causes weight gain, diabetes, cavities,
increased hunger, high blood pressure, an impaired immune system, liver damage
and risk of cancer. I’ll stop there because I’m not trying to give you or
myself nightmares. No one is saying we have to give up sugar all together, a
little of what you fancy is o.k. the trouble is according to studies the
average person in the UK consumes 238
teaspoons of sugar each week
and this is way too much. “A draft report by the
Scientific Advisory Committee on Nutrition (SACN) says sugar added to food or
naturally present in fruit juice and honey should account for 5% of energy
intake.” (BBC News June 2014 – Call to halve target for added sugar). Interesting right?

Let’s all make a promise to ourselves to cut down on our
sugar intake. This is one New Year’s resolution that will be worth keeping.

If you haven’t watched this informative BBC documentary, it’s worthwhile:


copyright: BristolOne Fitness

Lose 6lbs quickly

Weight Loss Posted on Tue, December 23, 2014 12:07:23

Do you have a special occasion coming up; need to lose 6lbs
fast? Here are a few handy suggestions that I discovered.

Step one, clear out all the junk from the food cupboards, all
the food that sabotage your good intentions. Donate the canned and dried goods
to a food bank and do your bit for charity at the same time. Get rid of all the
‘bad’ things in the fridge then go to the supermarket and restock. Here are a
few suggestions for your grocery list:

1. Whole
wheat bread

2. Tuna

3. Any and
all fruits

4. Any and
all vegetables

5. 8 oz.

6. Two
chicken breasts

7. Salad

8. Balsamic

9. Special K

10. Skim milk

11. Brown rice

12. Instant
oatmeal (not the sweetened packaged kind though)

13. Sliced
turkey breast

14. 3 servings
of fish

15. Low fat

16. Eggs

These foods can form the basis of your diet, now sit down
and write out a diet plan for the next seven days. Plan your breakfast, lunch,
main meal and snacks for each day, being organised is part of the success formula.
Because you have gotten rid of the junk, there’ll be no Plan B and no cheat

Step 2, factor in some exercise. Walking is a great low
impact form of exercise. Get yourself a pedometer or an app on your phone or
iPod that will measure the number of steps taken. Try to walk at least 10,000
steps each day, it may seem like a lot but here are some ways to fit it into
your day:

Don’t take the easy option when parking for work
or to go the store. Parking at the far end of the parking lot or a few blocks
away will do you good.

If you take the bus or train to work, get off a
few stops before your destination and walk (if this is practical and safe).
During the spring and summer months I would walk six miles to work, it’s really
easy, trust me!

Don’t rely on the escalator or the lift
(elevator), take the stairs. You’ll have great legs in no time at all!

Take time to meet face-to-face with colleagues.
We spend so much time in a sedentary position. The occasional walk across the
office is good practice.

Take the dog for a walk, if you don’t have a dog
borrow one. I used to have a morning stroll with my neighbour’s 2 Yorkshire
Terriers before work.

Go walking before dinner; this should help
reduce your appetite.

Join a walking club; try for some interesting groups.

Step 3 should be easy but most of us fail in this area. You
need to drink more water, try to drink at least eight 8oz glasses of water each
day. You may need more hydration if you work out a lot. Spread your water
intake throughout the day to make it easier. Your tea and juice intake counts
towards your daily total but remember sugar and diuretics are counterproductive.

In summary eat healthily, walk more and drink a substantial
amount of water. It might seem like a challenge but it is possible to be
disciplined for a week and the reward is great – goodbye to some unwanted