CIDER VINEGAR FOR BETTER HEALTH

Good morning folks,

Mid way through January and have you stuck to your New Year resolutions?  I cheated this year and didn't bother making any.  Last week saw the start of my 6 week Fitness Pilates course on Wednesday evening at The Riverside.  It went really well and the feedback I've had back has been really great so I think I'll be continuing with these through 2017.  If you'd like to pop onto the next ne, then please get in touch now and register your interest as I may have to add an additional evening if the interest continues to grow.

GET INTO CIDER IN 2017

Traditionally, vinegar is made through a long, slow fermentation process, leaving it rich in bioactive components like acetic acid, gallic acid, catechin, epicatechin, caffeic acid, and more, giving it potent antioxidant, antimicrobial, and many other beneficial properties.

Vinegar is not only useful for cooking, it’s useful for health purposes, cleaning, garden care, hygiene, and much more. In fact, a jug of vinegar is easily one of the most economical and versatile remedies around. I recommend keeping it in your home at all times.
There are no official guidelines concerning taking vinegar internally. Some people take one to two teaspoons a day, mixed in a glass of water, before meals or in the morning, and report benefits from doing so. The risk of taking small amounts of vinegar is low, and research suggests it may have some real health benefits.  The murkier the vinegar, the better it is.
• Diabetes
Vinegar is said to be anti-glycemic and has a beneficial effect on blood sugar levels. It’s thought that the acetic acid in vinegar may lower blood sugar by preventing the complete digestion of complex carbohydrates, which is accomplished either by accelerating gastric emptying or increasing the uptake of glucose by bodily tissues.
One theory is that vinegar might inactivate some of the digestive enzymes that break down carbohydrates into sugar, thus slowing the conversion of complex carbohydrate into sugar from a meal into your bloodstream.
This gives your body more time to pull sugar out of your blood, preventing your sugar levels from spiking.  Quite a bit of research supports the use of vinegar as a diabetic treatment as well.
• Heart Health
One study showed that vinegar could lower cholesterol in laboratory rats, while another study on rats found their blood pressure could be lowered by the acetic acid in vinegar.
Vinegar has also been found to decrease triglyceride levels and VLDL levels (the damaging form of cholesterol) in animal studies.
• Weight Loss
Vinegar may help you lose weight, as it appears to have an anti-obesity effect by increasing the feeling of fullness and so reducing the total amount of food consumed.
For instance, when volunteers consumed a small amount of vinegar along with a high-carb meal (a bagel and juice) they consumed less food for the remainder of the day. The reduction equated to about 200 to 275 calories a day – an amount that would result in a monthly weight loss of up to 1.5 pounds.
• Sinus Congestion
Apple cider vinegar helps to break up and reduce mucus in your body, helping to clear your sinuses. It also has antibacterial properties, making it useful for infections.
• Sore Throat
The antibacterial properties in apple cider vinegar may be useful for sore throats as well. Gargle with a mixture of about one-third cup of apple cider vinegar mixed with warm water as needed.
• Digestion and Acid Reflux
Acid reflux typically results from having too little acid in your stomach. You can easily improve the acid content of your stomach by taking one tablespoon of raw unfiltered apple cider vinegar in a large glass of water daily. The pectin in apple cider vinegar may also help to soothe intestinal spasms.
• Skin Irritations
Apple cider vinegar works for a variety of skin ailments, from bug bites to poison ivy to sunburn. You can either apply it directly to the irritated area or try soaking in a bath with about one cup of vinegar added.
• Warts
Topical application of apple cider vinegar may help remove warts, likely because of the high levels of acetic acid it contains. You can try soaking a cotton ball in vinegar and applying it to the wart, covered, overnight.
• Energy Boost
Apple cider vinegar contains potassium and enzymes to help banish fatigue. Plus, its amino acids may help prevent the buildup of lactic acid in your body, further preventing fatigue.

FOODS FOR A GOOD COMPLEXION

I'm posting this as a reminder to myself to take heed of my own advice.  My skin fluctuates from clear to depressingly awful over the course of a week and back again that I need to start doing more.  I know what to do, it's just putting it into practise.

When it comes to your skin, beauty is more than skin-deep. What you eat has a lot to do with the appearance of your complexion, and a number of skin problems, such as acne, can be cleared up simply by altering your diet.
As a general rule, a diet high in fresh vegetables, which are rich in bioflavanoids, and plenty of  omega 3 will lay the foundation for a healthy, youthful complexion.  Certain nutrients also have protective benefits, helping you ward off the damage caused by exposure to the elements.
Take heed, loading up on certain skin-clearing foods while still eating some of the crap will likely not make a significant impact.
For example, insulin and leptin resistance are major accelerants of the ageing processes, which affect both your inside and outside, so it’s important to keep your insulin and leptin levels low if you want to maintain a youthful look — not to mention good health.
The best way to do this is by reducing or eliminating processed foods, as they’re high in refined sugar, processed fructose, trans fats, processed salt, and other detrimental ingredients also known as crap.
Drugs and booze are also  enemies of a glowing complexion, and pasteurised dairy products are sometimes to blame for skin ailments.

Healthy Fats Promote Beautiful Skin

An excellent way you can use to improve your skin health is to make sure you are getting enough omega-3 fats.  Fish has always been the No. 1 source of animal-based omega-3, but due to heavy pollution, this might be counter productive.  You want to make sure you’re getting the cleanest fish possible.
Fish high in omega-3 while being low in toxins like mercury include wild-caught Alaskan salmon (not Atlantic salmon, which is typically farmed), and small fatty fish like sardines and anchovies. Another option is to take a high quality animal-based omega-3 supplement, such as krill oil or wild Alaskan salmon oil.
Both of these have the added advantage of naturally occurring astaxanthin, which helps protect your skin against UV radiation damage. Other healthy fats include coconut oil, avocado, olives and olive oil, and raw nuts. Macadamia and pecans contain the most healthy fat while being low in carbs and protein.
Brazil nuts are another good choice as they’re also a good source of selenium, which can help protect against sun damage and age spots.

For Radiant Skin, Boost Your Vegetable Intake

Vegetables are high in both water and nutrients (including essential minerals), they also make the detox systems of the body operate better.
For example, healthy liver function (if you remember from last weeks newsletter) is supported by dark green leafy veggies such as kale, spinach and broccoli. Aim for a wide variety of veggies in different colours for the widest variety of nutrients and antioxidants.
Orange-red vegetables such as carrots, sweet potatoes (yay I'm just getting into these), pumpkin and red peppers are particularly rich in beta-carotene. Your body converts beta-carotene into vitamin A, which prevents cell damage and premature ageing.  Spinach and other leafy greens provide lots of vitamin A, too.
Leafy greens like spinach, kale, and Swiss chard also provide lutein and zeaxanthin. These antioxidants are perhaps most well-known for their eye benefits, but they also benefit your skin.

Vitamin C Promotes Tighter, Clearer Skin

Vitamin C aids in your body's production of collagen, which is the protein that forms the building blocks of your skin. Collagen breakdown can leave your skin saggy, and vitamin C can help tighten it back up. It also helps with skin healing, if you’re struggling with any kind of skin problems.
Foods high in vitamin C include citrus fruits, papaya, kiwi, strawberries, red bell peppers, broccoli, and sprouts. Citrus fruits also contain limonene which can be a defence against cancer.

Other Vitamins That Reduce Your Risk of Skin Cancer

Besides vitamin C, vitamins D and B3 have also been shown to provide valuable protection against skin damage and skin cancer. Vitamin D, which is metabolised when UV rays strike your skin, has actually been shown to reduce your risk of melanoma — the deadliest form or skin cancer.

Green Tea and Dark Chocolate Also Boost Skin Health

Besides staying well-hydrated by drinking plenty of  water, adding some green tea to your routine may give your skin a healthy boost. An excellent source of antioxidants and alkaloids, green tea is packed with vitamins A, D, E, C, B, B5, H, and K, manganese and other beneficial minerals such as chromium, zinc, and selenium.  To boost the benefits of green tea even further, add a squirt of lemon juice to your cup.
Dark chocolate is another source of  antioxidants.  Cocoa flavanols give a boost to skin hydration and improve blood circulation.
For maximum health benefits, I now cook with raw cacao instead of cocoa powder which is actually bitter, not sweet. If too bitter, opt for the darkest chocolate you can tolerate, ideally 70 percent cacao or higher. Milk chocolate is rubbish to be honest, as the sugar content is too high and outweighs any benefits from the few polyphenols in it.

Nourish Your Gut For Clearer Skin

 Fermented or cultured  foods help promote the growth of friendly intestinal bacteria and aid healthy digestion. They also support healthy immune function, and increase B vitamins, omega-3, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria.
Your skin can actually offer a rather clear picture of your gut health. Emotional stress is proven to exacerbate acne, (my  main cause of having a pizza face at times) and your gut bacteria are proven to impact your emotions. Your gut microflora may also influence your skin more directly, as signals from gut microorganisms are sent throughout your body and interact with organisms present in skin and gut mucus.
Poor diet is a major factor in the cause of acne, and this links in with the gut connection. When you eat non-vegetables carbs and sugar, it causes a surge of insulin in the body.
This can lead to an excess of male hormones, which cause your pores to secrete sebum that attracts acne-promoting bacteria.

Refined carbs will also increase inflammation in your body, which may trigger acne, and at the same time they will also wreak havoc with gut bacteria.

Certainly a lot to take on board today, I hope some of it makes sense if you feel a bit bamboozled with facts.

Take care, til next week

IS YOUR LIVER STRESSED?

Good morning folks,
Well it's all over and done with for another year, Xmas and New Year seem to come and go quicker and quicker each year.  Are you regretting all the over indulgence?  Do you feel like you need a new liver?

The liver is the heaviest and the second largest organ in the human body. It is probably one of the most hardworking organs of the body and performs a number of functions. It is a key player in our body’s digestive system as whatever you eat or drink passes through it.

The liver flushes out harmful toxins and wastes from the body. Hence, it is very important to take care of the liver and ensure that it is in good condition. If not taken proper care of, the liver slows down, and toxins start accumulating in the body and tissues. Luckily, whenever there is something wrong with the liver, it displays certain symptoms or warning signs that indicate that it isn’t working properly. Some people experience a sudden weight gain, and even though they try their best, they are unable to lose weight. Some of the obvious warning signs are as follows:

1. There is hormonal imbalance in the body.
2. Improper digestion of food.
3. You experience anxiety and depression quite often.
4. Constant headache.
5. Joint pains.
6. You feel lethargic.
7. Chronic fatigue.
8. Facial acne.
9. Abdominal pain.
10. Diarrhea or constipation.

Now, the next question that arises is how can you take good care of your liver, and if your liver is not functioning well, what can you do to improve its functioning? The answer to these questions is very simple. Firstly, eat food that is beneficial for your health, and secondly, bring about some positive changes in your lifestyle. Here are some tips and tricks that can help you maintain a healthy liver:

1. Drink plenty of water.
2. Eat healthy fats.
3. Go for a balanced diet that includes everything from plant proteins and meat to seeds and nuts.
4. Avoid processed foods.
5. Try to eat more of organic foods that are low in sodium and other toxic substances.
6. Refined sugar is not good for our health so try to minimise its consumption.
7. Do not cook food in inflammatory vegetable oils such as sunflower oil, corn oil or safflower oil.
8. Reduce the consumption of fructose.
9. Spinach, cabbage, parsley, chicken, and eggs are rich in amino acids. Eat more of them.
10. You should also consume foods that are rich in sulphur, such as broccoli, eggs, sprouts, garlic, etc.
11. Reduce alcohol consumption.

Til next week, take care

DON'T LET A FLEA RUIN XMAS

Are you planning on some walks in the countryside this holiday period?  are you an avid dog walker?  Without wanting to put the dampeners on everything, be aware of ticks and any bite marks on your skin after your walk.  There is an increasing trend of reported Lyme disease in this country that is caused by infected ticks and fleas.  If detected early on, recovery is quite simple, if left, long term complications can arise.
Two thirds of people who receive a bite from an infected flea/tick develop a raised red rash much like the bullseye of a dart board.  Other symptoms include flu like feelings, tiredness, muscle/joint pain, fever, stiff neck.  More serious symptoms develop weeks, months or even years later including arthritis, paralysis and other nervous system complications, heart problems and meningitis.

Check yourself or your pet after a walk in the woods, fields or park for any ticks attached to skin or fur.  If you feel any of the mentioned symptoms it is wise to get your gp to check you out.  Detection via a blood test may take several attempts over several weeks as the disease is initially undetactable in blood in the initial few weeks.  If you're found with the disease, antibiotics ar usually prescribed.  If you've left getting diagnosed for some time, it may be necessary to see a specialist in microbiology or infectious diseases.
Here are the NHS top tips to reduce your risk of catching Lyme disease.

• keeping to footpaths and avoiding long grass when out walking
• wearing appropriate clothing in tick-infested areas (a long-sleeved shirt and trousers tucked into your socks)
• wearing light-coloured fabrics that may help you spot a tick on your clothes
• using insect repellent on exposed skin
• inspecting your skin for ticks, particularly at the end of the day, including your head, neck and skin folds (armpits, groin, and waistband) – remove any ticks you find promptly
• checking your children's head and neck areas, including their scalp
• making sure ticks are not brought home on your clothes
• checking that pets do not bring ticks into your home in their fur

Now you're feeling all itchy & scratchy at the thought of ticks and fleas, I'll wish you a cheerful yuletide.

FIDGET YOUR WAY TO BETTER HEALTH

Good morning folks,
Are you or do you know someone who cannot sit still?  Do they constantly fiddle with their hands or shuffle their feet much to your annoyance?  We all know that sitting for long periods of time at a desk or on a long haul flight reduces the flow of blood to the legs, which may contribute to cardiovascular disease over time. New research now shows that fidgeting can be beneficial to our health.

A study set out to prove that a small amount of leg fidgeting could prevent a decline in leg vascular function caused by sitting for an extended period.  A sample of 11 young men and women were used, having their leg vascular function tested before & after 3 hours of sitting.  Whilst they were sitting they were encouraged to fidget one leg for a minute, either shuffling, tapping etc.  They then repeated this after a 4 minute rest.  The second leg remained still throughout.  When the researchers tested the subjects afterwards, they found that the active leg had increased blood flow whilst the other had reduced blood flow.  With such a small sample, the result was hardly conclusive but it does give food for thought.  In the real world, the researchers recommend tapping both legs to maximise the health benefits but also caution that fidgeting is not a substitute for walking & exercise which provide better overall cardiovascular benefits but if you are unable to take regular breaks to get up and stretch your legs and move about, then fidgeting is an alternative to consider.

Until next week, get fidgeting :)

TRY THIS FOR HEALTHIER LOOKING SKIN

Good morning folks,
Of late it seems that everytime I switch on a daytme magazine programme, at some point Turmeric Face Masks are mentioned.  I was dubious that such a thing existed but further investigation shows that they are real, with commercial ones available as well as recipes for homemade ones.

Have you ever used turmeric powder?  The smallest amount seems to stain everything so imagine if you put it on your face and it stained it good & proper.  You'd really look Tango'd or maybe an over zealous spray tan.  I may give it a try if I think I can get it off.  For starters though, here is some further reading poached from turmeric for health.com

Turmeric has long been known in the west as a spice that adds flavour and colour to Indian dishes or as an Ayurveda or Chinese medicine.
The popularity of turmeric is now spreading in the West too as a good way to improve skin health and for many other health problems.
In many parts of India, turmeric is an essential part of any beauty treatment. When applied to the skin as a paste or a face mask, it can help in treating acne, eczema, rosacea and aids in skin rejuvenation.
The anti-inflammatory and antioxidant properties that turmeric possesses are both important in treating these skin conditions. In acne, using facial masks can soothe skin blemishes and heal acne scars.
For patients with eczema applying a facial mask can reduce inflammation and redness. When rosacea patients use turmeric masks, it can reduce the tiny pimples and redness that this skin condition causes.
Turmeric face masks are used to rejuvenate skin. Regular use of turmeric with various combination of ingredients can soften the appearance of wrinkles and fine lines.

Turmeric Masks you can try at home

Some simple tips to follow before using any facial mask
Before applying a facial mask, your skin must be clean and fresh and free of all cosmetics,
lotions etc. Hence, start with a nice hot shower or steam bath.
Use mild shower gel or non-medicated and non-abrasive soaps. This will open up pores nicely and make the mask more effective.
Once you prepare your turmeric mask and applied it, lie down and close your eyes.
This is a time to relax and rejuvenate your skin and mind. To add to the relaxing experience, you can place a couple of chamomile tea bags (after use and cooled down), 2 cucumber slices or 2 cotton balls soaked in lavender or rose water on your eyes.
Relax for at least 20 minutes, giving your face mask sufficient time to dry and stiffen. Now, you can rinse with warm water, making sure to gently remove all remnants of your mask. Finally, splash on some cold water on your face and pat dry.
The following are some face masks using turmeric that can be used for different types of skin.

Basic turmeric mask

To make this basic turmeric mask, combine some honey, yoghurt or milk with a few tablespoons of turmeric in a bowl. Mix this until it forms a smooth paste and apply on freshly washed skin. Leave this mask on for at least 20 minutes before washing off.

Turmeric face mask for beautiful skin

Brides in India use a turmeric mask before the ceremony. This is sometimes part of the religious festivities in many Indian homes.
For this beauty mask, combine 2 teaspoons sandalwood powder, 2 teaspoons turmeric powder, ½ cup chickpea flour with a little almond oil or ghee. To this add water and make a paste.
Apply this mask and leave it until it dries and then wash off with water.

Let me know with photographic evidence if you give this a try
Til next week, take care

ARE YOU A SLEEPWALKER?

Those of you who follow me on Facebook may have seen that over the weekend I had my first experience, for many of year, of sleepwalking and being semi-conscious of what I was doing.  I believe I'd had a bad dream and wanted to nip to the loo before going back to slip.  The bathroom is just next door but somehow I didn't get there and where I was I couldn't understand why the loo was missing, the urge to go got worse and worse until I peed where I was.  Don't remember anything then until getting up when the alarm went off, started going downstairs only to find I'd actually done it on the landing, over a load of dvds I'd knocked off a shelf(cracking the shelf too).  Imagine my shame, even the dog never does its business in the house!  I was also covered in scratches and bruises so god knows what else I'd done but can't recall.

So if you personally or you know someone who likes to go for a midnight wander, here's a bit more about it.

Sleepwalking, formally known as somnambulism, is a behaviour disorder that originates during deep sleep and results in walking or performing other complex behaviours while asleep. It is much more common in children than adults and is more likely to occur if a person is sleep deprived. Because a sleepwalker typically remains in deep sleep throughout the episode, he or she may be difficult to awaken and will probably not remember the sleepwalking incident.

The exact cause of sleepwalking is unknown, but it seems to run in families. You’re more likely to sleepwalk if other members of your close family have or had sleepwalking behaviours or night terrors.
The following things can trigger sleepwalking or make it worse:

• not getting enough sleep
• stress and anxiety
• infection with a fever (especially in children)
• drinking too much alcohol
• taking recreational drugs 
• certain types of medication, such as some sedatives
• being startled by a sudden noise or touch, causing abrupt waking from deep sleep
• waking up suddenly from deep sleep because you need to go to the toilet

(I can relate to 4 of the above that night, what a lethal cocktail waiting to happen)


Most sleepwalking episodes last less than 10 minutes, but can be longer. At the end of each episode, the person may wake up or they may return to bed and go to sleep. They won't normally have any memory of it in the morning or have patchy memory. If woken while sleepwalking, the person may feel confused and not remember what happened.
The best thing to do if you see someone sleepwalking is to make sure they are safe.
Gently guide them back to bed by reassuring them. If undisturbed, they will often go back to sleep again. Sometimes, gently waking the person after they have fully come out of the episode, before settling them back to sleep, will prevent another episode occurring from the same deep sleep cycle.
Don't shout or startle the person and don't try to physically restrain them unless they're in danger, as they may lash out.  Dave was blissfully unaware of any of this taking place as nothing has been said and I created the story of tripping up the stairs in my slippers whilst carrying mugs of tea to explain the damp patch on the landing.
There's no specific treatment for sleepwalking, but it generally helps to try to get enough sleep and have a regular and relaxing routine before bedtime.
The following advice may be helpful:

• try to go to bed at a similar time each night
• make sure your bedroom is dark and quiet when you go to sleep
• limit drinks before bedtime, particularly those containing caffeine, and go to the toilet before going to sleep
• find ways to relax before going to bed, such as having a warm bath, reading or deep breathing

Hopefully there won't be any repeat performances, I'll have to start wearing a nappy to bed!!

Til next week, take care

FITNESS PILATES;What's available?

With interest increasing, here are thee options currently available and where:

FP 1:2:1 sessions.  1 hour duration available at my home studio  or at The Riverside.  £30
FP+1  These are the same as 1:2:1 sessions but you can bring your +1.  Partner, best friend, it's up to you. The Riverside only.  £40
FP+Massage  A 40 minute FP session followed by a relaxing back massage.  75 minute treatment time in total.  The Riverside.  £45