Vitamin and mineral supplements from a bottle simply can’t match all the biologically active compounds teeming in a well-stocked pantry.

By focusing on the big picture, it’s easy to get plenty of the vitamins, minerals, and other micronutrients you need to keep you healthy and prevent disease. Here are some tips.

Fiber. It’s the part of plant foods that we can’t digest. Eating foods high in fiber helps reduce total and LDL (“bad”) cholesterol, improve blood sugar control, and prevent constipation. High-fiber foods also help with weight loss by making you feel full.

There are lots of high-fiber foods to choose from:

• brown rice
• bulgur (cracked wheat)
• barley
• oats
• nuts
• beans and lentils
• apples
• blueberries
• carrots

Vitamins and minerals. Vitamins are organic substances found in plants and animals. Minerals are inorganic elements from the earth (soil and water). Both are essential for normal growth and optimal health.

Here’s a list of vitamins and minerals that are crucial for good health, plus the best food sources of each:

• iron — meat, poultry, fish, and beans
• vitamin A — carrots, sweet potatoes, spinach, kale
• vitamin B₁₂ — meat, poultry, fish
• vitamin E — nuts, seeds, vegetable oils

Phytochemicals. Phytochemicals are chemicals made by plants. They are not essential to life, but they do have a positive effect on health. Diets rich in phytochemicals have been associated with a lower risk of chronic diseases, such as cancer and heart disease. They are found in fruits, vegetables, beans, and grains.

The following is a list of key phytochemicals, plus the best food sources of each.

• flavonoids — blueberries, raspberries, strawberries, blackberries
• carotenoids — orange vegetables such as carrots, sweet potatoes, and winter squash
• lycopene — tomatoes
• isoflavones — soy foods, such as soybeans (or edamame)
• resveratrol — red grapes
• catechins — teas

Be creative

Adding finely grated carrots or zucchini to pasta sauce, meat loaf, chili, or a stew is one way to get an extra serving of vegetables. Dip vegetables into hummus or another bean spread, some spiced yogurt, or even a bit of ranch dressing. Slather peanut butter on a banana or slices of apple. Try mashed avocado as a dip with diced tomatoes and onions, or as a sandwich spread, topped with spinach leaves, tomatoes, and a slice of cheese.

To find out more about nutrition contact Ronald on 07929256856 or @GymInMotion

                                  

Along with a balanced diet and regular exercise, multivitamins are a good way to stay in good health. For just pennies a day, they may help lower your risk of cancer, heart disease and osteoporosis as well as prevent some birth defects. When undertaking body weight management, taking a multi-vitamin will keep you strong and healthy. Since you are changing your eating habits in one way or another, you want to make sure you are getting in a good amount of your essential vitamins and minerals. Look to include vitamins: A, D, E & B-Complex (B1, B2, B6, B12), minerals: calcium, magnesium, potassium, copper, manganese, chromium, zinc, iodine, boron, iron & selenium in addition to an anti-oxidant. There are many misconceptions about vitamins and the health benefits they offer.
Vitamins play an important role in keeping the body healthy. However, taking large doses of certain vitamins can actually be harmful. For most people, it is best to get the vitamins our bodies need from eating a variety of healthy, unprocessed foods rather than by taking supplements. Vitamin supplements are frequently misused and taken as a form of medicine to treat ailments such as colds or to counteract lifestyle issues such as stress. Contrary to popular belief, vitamins aren’t drugs or miracle cures. They are organic compounds that participate in various metabolic functions. High-dose supplements should not be taken unless recommended under medical advice. Isolating the ‘active ingredient’ is not the answer Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. When vitamins are taken as supplements, they are introduced into the body at levels that could never be achieved by eating even the healthiest of diets. They are also sent in ‘alone’. When they occur in food, vitamins have many other companions to help them along the way. For instance, provitamin A (beta-carotene) in food is accompanied by hundreds of its carotenoid relatives. Simply taking a vitamin pill is not an instant fix for feeling run down or lacking in energy. It is the combination of a whole range of compounds (most of which we probably don’t even know about) in plant foods that gives us the protection. When you artificially remove one of them and provide it completely out of context, it may not be as effective and, in the case of some vitamins, can have negative effects
Recommended dietary intakes
 Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better. In the case of vitamins, it is better to follow the rule of ‘less is more’. The vitamins A, D, E and K are fat soluble, which means they can be stored in the body. Taking high doses of these vitamins, especially vitamin A, over a long period of time can result in harmful levels in the body unless you have a medically diagnosed deficiency. Some of the water soluble vitamins can also cause side effects in high doses. For instance, vitamin B6 has been linked with nerve damage when taken in large doses. For a healthy adult, if supplements are used, they should generally be taken at levels close to the recommended dietary intake (RDI). High-dose supplements should not be taken unless recommended under medical advice. Deficiencies and illness
The human body is able to store vitamins. The fat soluble vitamins A, D, E and K can be locked away in the liver and body fat and stored for a long time. The water soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period of time. A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy. An occasional lapse in good eating will not harm you if your usual diet consists of a wide variety of fresh foods.
Sometimes supplements are needed
 Supplements do have a role to play for some groups of people. For instance, people on long-term restrictive weight loss diets or people with malabsorption problems such as diarrhoea, coeliac disease, cystic fibrosis or pancreatitis can benefit from supplements. Folic acid supplements are strongly recommend for women planning a pregnancy to reduce the risk having a baby with neural tube defects, like spina bifida. People who are advised by their doctor that they need to take vitamin supplements are encouraged to consult an accredited dietitian, who can work with their doctor to provide dietary advice related to the person’s situation. If you need to take a supplement, it is best to take multivitamins at the recommended dietary level, rather than single nutrient supplements or high-dose multivitamins.
The common cold and vitamin C
Many people think that vitamin C helps prevent the common cold. Despite exhaustive research across the world, there is still no strong evidence to prove this. Some studies have shown that taking large doses of vitamin C (more than 1,000mg per day) continuously or at the start of a cold may ease some of the symptoms and the duration, on average, making it about half a day shorter. It does not prevent you catching a cold. You also need to consider the health risks associated with taking large doses of vitamin C. Large doses may cause nausea, abdominal cramps, headaches, fatigue, kidney stones and diarrhoea. It may also interfere with your body’s ability to process (metabolise) other nutrients – for example, it could lead to dangerously raised levels of iron. Excessive amounts of vitamin C in the body can also interfere with medical tests, such as diabetes tests, giving a false result. Adults need about 45mg of vitamin C per day and any excess amount is excreted. Stress, depression and anxiety Some vitamin and omega-3 fatty acid deficiencies can lead to emotional disturbances. However, if you are feeling run down, it is more likely to be due to stress, depression or unhealthy lifestyle habits (such as insufficient sleep or smoking) rather than a vitamin deficiency. Feeling under pressure doesn’t automatically lead to a vitamin deficiency, so taking a vitamin supplement won’t necessarily make the stressful feelings go away. More serious mental illnesses, such as schizophrenia and bipolar disorder, aren’t caused or prevented by vitamins, although a healthy diet and good nutrient intake can help support a person to better cope with their condition.
Vitamin E and heart disease
Vitamin E is widely promoted as a beneficial antioxidant that can help prevent heart disease. Unfortunately, several large-scale reviews have conclusively found no evidence that vitamin E supplements prevent death from heart disease. In fact, there may be greater risk of all-cause death from taking such supplements.
Cancer cures
Vitamin A in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. There is some evidence that vitamin E could play a small role in preventing some cancers although, equally, there is evidence that it could hasten the onset of other types of cancer; however, this has not been conclusively proved or disproved. While it is argued by some that megadoses of antioxidants can help with the effectiveness of conventional cancer treatments, such as chemotherapy and radiotherapy, the evidence is far from supporting this. In fact, it has been shown that megadoses of antioxidants can actually interfere with some medical treatments of cancer by helping to protect the cancer cells that the therapies aim to eradicate.
Some research findings
A number of studies into supplement use have shown negative findings. For instance: Vitamin A (beta-carotene) was thought to reduce the risk of some cancers but has been linked to an increase in others, such as lung cancer in smokers, if taken in supplement form. Several long-term studies have shown that prostate, breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium. People taking high-dose vitamin E supplements have been found to have higher rates of early death (mortality).
Anti-ageing vitamins
Vitamin E is often singled out as the potential fountain of youth. However, there is no evidence that taking large doses of any vitamin can either stall or reverse the effects of ageing. Neither can any one vitamin restore a flagging sex drive or cure infertility. Vitamins and chronic disease
In developed countries, vitamin deficiency is rare but the inadequate intake of some vitamins is not so rare and has been linked to a number of chronic diseases. These include cardiovascular disease, cancer and osteoporosis. There is ongoing research to study the effects of taking vitamin supplements to prevent chronic disease, and evidence around nutrition and diet is constantly changing. It is important you consult with your doctor before taking vitamin supplements in high doses.
Things to remember
Vitamins are not drugs or miracle cures. Taking large doses of vitamins can be harmful because your body only needs vitamins in very tiny amounts. Eating plenty of fruits, vegetables, whole grains and cereals will give your body most of the vitamins your body needs at the right level and in the right balance. Vitamin supplements can’t replace a healthy diet, but a general multivitamin may help if your diet is inadequate.
People who may need vitamin supplements include pregnant and breastfeeding women, people who consume alcohol in amounts over the recommended level, drug users and the elderly.

Eating disorders are a mental illness. They can affect women and men of all age groups, from a range of backgrounds and from different cultures. Despite an increase in the incidence and understanding of eating disorders, many people live with these disorders for a long time without treatment or a clinical diagnosis.

Female adolescents and young women are most commonly affected, but men can be also be affected by eating disorders. Anorexia nervosa is most likely to strike during the mid-teenage years. In the UK anorexia affects approximately 1 in 150 fifteen-year-old females, and 1 in 1000 fifteen-year-old males. Approximately 1 percent of 16 to 18 year olds have anorexia. About 40 percent of people with anorexia recover completely. Around 30 percent of anorexia sufferers continue to experience the illness long-term

Signs and symptoms
Some habits and behaviours are common to people with eating disorders. They include:

• Weight loss or weight change, usually due to dieting, but sometimes from an illness or stressful situation.

• Preoccupation with body appearance or weight.

• Loss or disturbance of menstrual periods in females.

• Sensitivity to cold.

• Faintness, dizziness and fatigue.

• Increased mood changes and irritability.

• Social withdrawal.

• Anxiety and depression.

• Inability to think rationally or concentrate.

• Increased interest in preparing food for others.

• Obsessive rituals, like only drinking out of a certain cup.

• Wearing baggy clothes or changes in clothing style.

• Excessive or fluctuating exercise patterns.

• Avoidance of social situations involving food.

• Frequent excuses not to eat.

• Disappearance of large amounts of food.

• Trips to the bathroom after meals.

• Dieting.

Dieting, depression and body dissatisfaction are the most common risk factors for the onset of an eating disorder.

Causes
There is no single cause of eating disorders. It is currently agreed that eating disorders are multifactorial – that is, social, psychological and biological factors all play a part, in varying degrees, for different people.

Contributing factors may include:

Social factors

• Media and other presentations of the ‘ideal’ shape as slim and fit.

• Mixed messages about health and fast food.

• Pressure to achieve and succeed.

• Occupations or pursuits with an emphasis on body shape and size – for example, modeling or gymnastics.

Psychological factors

• Major life changes or events such as adolescence, relationship breakdowns, childbirth, the death of a loved one, or the accumulation of many minor stressors.

• Fear of the responsibilities of adulthood.

• A belief that love is dependent on high achievement.

• Poor communication between family members.

Biological factors

• Adolescence and its associated physical changes.

• Genetic or familial factors.

If you think you have an eating disorder
Many people have problems with their eating. If you do have an eating disorder, you have the right to get help. Remember that these disorders can be overcome.

Getting professional help and support from others is important. Recovery may be slow as you learn to approach food in a more positive way and understand the reasons for your behaviour, but the effort will be worthwhile.

Family and friends
Parents, siblings, partners, friends, extended family, work colleagues and others often experience many different feelings as they learn to cope with the effects of an eating disorder on the person, and on their own lives.

The strain of living with an eating disorder can create tensions and divisions within a family. There may be feelings of confusion, grief, anger, guilt and fear.

Family and friends can remind their loved one that the effort associated with recovery will be worthwhile for everyone. The most important thing is to show love, care and faith in the person, and seek advice at the earliest possible time.

Some suggestions for family and friends include:

• Be honest and open about your concerns.

• Use ‘I’ statements rather than ‘you’ statements. For example, ‘I am concerned for you because I have noticed you are not so happy at the moment’ rather than, ‘You aren’t happy at the moment’.

• Focus on the person’s behavioural changes, rather than their weight, food consumption or physical appearance.

• Try to take the focus off food and weight. The person with the eating disorder is already likely to be excessively focused on food and weight issues.

• Mealtimes should not be a battleground. Frustrations and emotions need to be expressed but not at mealtimes, which are already likely to be difficult.

• Do things as you usually would. The person with the eating disorder needs to learn to co-exist with food and other people, rather than others learning to co-exist with the eating disorder.

Treatment and recovery
Many different forms of therapy are available and it is important to remember that different approaches work for different people. Once the right approach is found, prospects of recovery are excellent. Professional help and support from others is important.

Because the disorders affect people physically and mentally, a range of health practitioners might be involved in treatment including psychiatrists, psychologists, doctors, dietitians, social workers, nurses and dentists.

Things to remember

• There is no single cause of eating disorders.

• Dieting, depression and body dissatisfaction are common risk factors for the onset of an eating disorder.

• Eating disorders can be overcome with professional help and support from others.

Stroke is the interruption of blood to the brain. This may be due to blockage of a blood vessel in the brain or rupture of a blood vessel, causing bleeding in the brain or into the space surrounding the brain. The most common type of stroke is ischaemic, caused by a blood clot blocking an artery or blood vessel. The brain cells in the immediate area die and those in the surrounding areas are affected by the reduced blood flow. Once brain cells die, their functions die with them.

An estimated 150,000 people have a stroke in the UK each year.Stroke accounts for around 53,000 deaths each year in the UK. Stroke is the third most common cause of death in England and Wales, after heart disease and cancer. Stroke accounts for 9 per cent of all deaths in men and 13 per cent of deaths in women in the UK. Stroke has a greater disability impact than any other chronic disease. Over 300,000 people are living with moderate to severe disabilities as a result of stroke. The direct cost of stroke to the NHS is estimated to be £2.8 billion. The cost to the wider economy is £1.8 billion. The informal care cost is £2.4 billion. Stroke patients occupy around 20 per cent of all acute hospital beds and 25 per cent of long term beds. Stroke units save lives: for stroke patients general wards have a 14% to 25% higher mortality rate than stroke units. Each year over 130,000 people in England and Wales have a stroke. About 10,000 of these are under retirement age.

Stroke is influenced by different risk factors. Some of these – age, gender and family history – are beyond your control. However, you can substantially reduce your overall risk by making healthy changes to your diet and lifestyle.

TIA or transient ischaemic attack
A transient ischaemic attack (TIA) is often called a ‘mini stroke’. It is a powerful warning that a severe stroke may follow. The symptoms are identical to those of a full stroke, but disappear in a few minutes and last no longer than 24 hours. A TIA can appear hours, days, weeks or months before a full stroke but is more common within days or a few weeks. Just like full strokes, TIAs need emergency treatment and should not be ignored.

Warning signs
Stroke is a medical emergency. The longer a stroke remains untreated, the greater the degree of stroke-related brain damage. The warning signs of both stroke and TIA include:

• Sudden blurred or decreased vision in one or both eyes

• Numbness, weakness or paralysis of the face, arm or leg

• Difficulty speaking or understanding

• Dizziness, loss of balance

• Difficulty swallowing

• Severe headache.

High blood pressure
Blood pressure is a measurement of the force your blood puts on blood vessel walls as it travels through your body. High blood pressure is medically known as ‘hypertension’ and is one of the most important risk factors in stroke.

Normal blood pressure is around 120/80. High-normal blood pressure is between 120/80 and 140/90. If your blood pressure is consistently over 140/90, you have high blood pressure. The levels for normal blood pressure are a guide only. In general the lower your blood pressure, the lower your risk of stroke. Your doctor can talk to you about your blood pressure and risk of stroke and may recommend treatment if required.

You can control hypertension by reducing your weight, exercising regularly, eating a low salt, low fat and high fibre diet, and taking antihypertensive medication (if necessary).

Cigarette smoking
Smoking can increase your risk of stroke by increasing blood pressure and reducing oxygen in the blood. Seek advice on how to quit smoking by calling the NHS Free Smoking Helpline: 0800 022 4 332 Monday to Friday 9am to 8pm, Saturday and Sunday 11am to 5pm for guidance and support.

Diabetes
Diabetes can damage your entire circulatory system and is a risk factor for stroke. Type 1 usually occurs from a young age and is treated with insulin injections. Type 2 usually occurs from 30 years of age onwards and is treated with either tablets or, in some cases, insulin. Talk to your doctor about controlling diabetes if you are diabetic.

Other important risk factors
Other factors that can increase your risk of stroke include:

High cholesterol
High cholesterol is a contributing factor to blood vessel disease, which often leads to stroke. To reduce cholesterol in your blood, eat foods low in saturated fat. Choose lean meats and low fat dairy products. Your doctor may prescribe medication to lower your cholesterol but diet changes and exercise are still important.

Obesity
Being overweight or obese can increase the risk of stroke. Too much body fat can contribute to high blood pressure and high cholesterol and may lead to heart disease and type 2 diabetes. If you are unable to maintain your weight within recommended levels, ask a doctor or nutritionist for help.

Alcohol
Your risk of stroke may be reduced with moderate alcohol intake (one to two glasses a day). Excessive amounts of alcohol can raise blood pressure and increase your risk of stroke.
Diet and exercise
A diet low in fat and salt will reduce your risk of stroke. Eating a balanced diet of fresh foods (wherever possible) is recommended. Avoid processed or canned foods as they can be high in sodium, or salt. Check a food’s sodium content in the list of ingredients on the label (low salt food has a level of less than 120mg/100g).

A good balance between exercise and food intake is important to maintain a healthy body weight. People who participate in moderate activity are less likely to have a stroke. Try to build up to at least 30 minutes of moderate physical activity most days of the week. Talk to your doctor about an exercise program – people with high blood pressure should avoid some types of exercises.

Irregular pulse (atrial fibrillation)
You are more at risk of stroke if you have an irregular pulse due to the condition atrial fibrillation (AF). Your doctor can diagnose this condition and advise you on how best to manage this if it happens. If you experience symptoms such as palpitations, weakness, faintness or breathlessness, it is important to see a doctor for diagnosis and treatment.

Risk factors beyond your control
Stroke is influenced by some risk factors that are outside a person’s control. These include:

• Age – the majority of people who suffer from stroke are 65 years or older.

• Gender – men are at higher risk than women.

• Family history – a family history of cerebrovascular disease may make you more susceptible to stroke.

Statistics on stroke
Each year over 130,000 people in England and Wales have a stroke:

• One in three people die within a year of having a stroke.

• Stroke kills more women than breast cancer.

• Almost one in five people who experience a stroke are under the age of 55.

• Men are more likely to suffer a stroke and at a younger age.

Things to remember

• Stroke may occur due to blockage of a blood vessel in the brain or rupture of a blood vessel, causing bleeding in the brain or into the space surrounding the brain.

• Many strokes are avoidable and can be caused by unhealthy diet and lifestyle choices.

• Some of the major risk factors for stroke include high blood pressure, cigarette smoking and diabetes.

Stroke prevention

Strokes can be fatal but the risk can be reduced. Many stroke risk factors are lifestyle related, so everyone has the power to reduce their risk of having a stroke. Some stroke risk factors, such as gender, age and family history, can’t be controlled.

Lifestyle factors that increase your risk of stroke include high blood pressure, smoking, diabetes, high blood cholesterol levels, heavy drinking, a diet high in salt and fat and lack of exercise. You can reduce your risk of having a stroke by making a few simple lifestyle changes.

Causes of stroke
‘Stroke’ is a term used to describe the interruption of blood flow to an area of the brain. This can occur in the following ways:

• Haemorrhagic stroke – an artery may rupture and cause bleeding into the brain tissue.

• Ischaemic stroke caused by atherosclerosis – an artery may become blocked by progressive thickening of its walls.

• Ischaemic stroke caused by embolism – a clot blocks an artery and prevents blood getting to part of the brain.

The brain cells in the immediate area are killed because they are deprived of oxygen. The dead area that results from stroke is known as an infarct. Without prompt medical treatment, the area of brain cells surrounding the infarct will also die.

Risk factors
Some stroke risk factors can’t be controlled. These include gender, age and family history. However, many stroke risk factors are lifestyle related. Everyone can reduce their risk of having a stroke by making a few simple lifestyle changes.

Lifestyle-related factors that increase your risk of stroke include:

• High blood pressure

• Cigarette smoking

• Diabetes

• High blood cholesterol levels

• Heavy drinking

• High fat, low fibre diet

• Lack of exercise.

It has been reported that the use of some birth control pills may increase a woman’s risk of stroke, but the evidence is limited.

Reduce high blood pressure
High blood pressure (hypertension) is the most significant risk factor for stroke. Blood pressure refers to the pressure inside the arteries. Hypertension means that the blood is exerting more pressure than is normal or healthy. Over time, this weakens and damages blood vessel walls, which can lead to cerebral haemorrhage.
Hypertension may also cause thickening of the artery walls, resulting in narrowing and eventual blockage of the vessel (ischaemic stroke). In atherosclerosis (hardening of the arteries), the pressure of your pumping blood could ‘hose off’ debris from damaged artery walls. The circulating debris (embolism) can cause a stroke by lodging in and blocking a blood vessel of the brain.

Strategies to reduce high blood pressure include:

• Check your blood pressure regularly and know your numbers.

• Maintain a healthy weight for your height.

• Exercise regularly.

• Choose a low fat, high fibre diet.

• Reduce or eliminate salt from your diet.

• Limit your alcohol intake to two or less standard drinks per day.

• Stop smoking.

• Take antihypertensive medications to help control high blood pressure.

Quit smoking
Smoking can double or even quadruple your risk of stroke. Some of the chemical ingredients in cigarette smoke (such as nicotine and carbon monoxide) accelerate the process of atherosclerosis. Clots are more likely to form because smoking thickens the blood and makes clotting factors, such as platelets, much more ‘sticky’. Cigarette smoke forces arteries to constrict – a narrowed diameter makes it harder for the thickened blood to move through the vessels.

Strategies to quit smoking include:

• Seek advice on how to quit smoking by calling the NHS Free Smoking Helpline: 0800 022 4 332 Monday to Friday 9am to 8pm, Saturday and Sunday 11am to 5pm for guidance and support or see your doctor for information and advice.

• Decide on a strategy, such as ‘cold turkey’ or using nicotine replacement therapy.

• Keep a smoking diary so that you are aware of your smoking triggers (such as stress or boredom).

• Decide on a quit date.

• Ask your family and friends for support.

• Don’t be discouraged by a slip-up. If you smoke a cigarette, put it behind you and keep going.

Manage your diabetes
Diabetes is a chronic condition in which the body is unable to utilise blood sugar. A person with diabetes is around twice as likely to have a stroke as someone of the same gender and age who doesn’t have diabetes. This is because the high blood sugar levels contribute to the development of atherosclerosis. It is very important that diabetes be kept under control.

Strategies to reduce the effects of diabetes include:

• See your doctor regularly for check-ups.

• Monitor your blood sugar levels regularly.

• Maintain a healthy weight for your height.

• Exercise regularly.

• Choose a low fat, high fibre diet.

• If you are on medication, make sure you are taking it correctly.

Keep cholesterol levels in check
Cholesterol is a fat-like substance that is made by the human body. It has many essential roles to play, but it becomes a problem if levels in the blood are too high. Blood cholesterol contributes to the formation of a substance called atheroma, which sticks to artery walls and leads to atherosclerosis.

Strategies to lower blood cholesterol levels include:

• Have your blood cholesterol levels checked regularly by your doctor.

• Switch to a high fibre diet.

• Reduce your intake of saturated fats (commonly found in animal products).

• See your doctor for information and advice. Medications may be recommended.

Avoid heavy drinking
Some studies have indicated that drinking moderate amounts of alcohol (such as one or two standard drinks per day) can actually reduce the risk of stroke. However, people who drink heavily are three times more likely to have a stroke, regardless of their age. It is important to limit your alcohol intake.

Suggestions include:

• Limit your consumption to no more than two standard drinks per day.

• Have at least two alcohol-free days every week.

• See your doctor for information and referral if you are finding it difficult to limit your alcohol intake.

Eat a healthy diet
Various studies show that diet is an important risk factor in the development of stroke. Suggestions include:

• Limit or moderate salt intake.

• Choose fresh rather than processed foods.

• Increase your intake of vegetables, fruit and whole grains.

• Cut out or reduce sugary and fatty foods like cakes, lollies and junk food.

• See a dietitian who can help you plan a well-balanced low fat, high fibre diet.

Exercise regularly
A sedentary lifestyle increases the likelihood of obesity, high blood pressure and high blood cholesterol levels. These are all important risk factors for stroke.

Suggestions include:

• See your doctor for a check-up if you haven’t exercised for a while.

• Choose a range of activities you enjoy.

• Start your new exercise program slowly and only increase the intensity and duration as you become fitter.

• Exercise with a friend or join a team sport to add a fun social element to the activity.

• Remember to warm up and cool down.

• Contact a physiotherapist or gymnasium instructor for advice and information regarding appropriate exercise.

• Try to get moderate exercise for at least 30 minutes on (at least) five days of the week.

Things to remember

• A stroke interrupts blood flow to an area of the brain.

• Most stroke risk factors are lifestyle related, so everyone has the power to reduce their risk of having a stroke.

• Some stroke risk factors, such as gender, age and family history, can’t be controlled.

• Lifestyle factors that increase your risk of stroke include high blood pressure, smoking, diabetes, high blood cholesterol levels, heavy drinking, high salt and high fat diet and lack of exercise.

Salt

Salt is a chemical compound (electrolyte) made up of sodium and chloride. It is commonly used to preserve and flavour foods, and is the main source of sodium in our diet. A small amount of salt is important for good health – it helps to maintain the correct volume of circulating blood and tissue fluids in the body. However, most people consume much more sodium than they need for good health.

The kidneys are the main regulators of sodium levels in the body. Too much sodium can cause high blood pressure and many other health conditions. On the other hand, if sodium levels drop too low, the hormone aldosterone is released and this increases the amount of sodium held in the body by reducing the amount lost in urine. Excessive sodium loss is very rare, but low sodium levels in the body can be dangerous if not treated.

Many of us in the UK eat much more salt than we need
As part of its continued drive to reduce people’s risk of developing coronary heart disease, the Food Standards Agency has today published revised, voluntary salt reduction targets for industry to meet by 2012. More challenging targets for 2012 have been set for 80 categories of foods, to ensure the momentum in reducing salt levels is maintained by food retailers and manufacturers. The revised targets also reflect the Agency’s long-term commitment to reducing the daily average population intake of salt to 6g a day. Around 75% of the salt we eat is already in everyday foods. The targets have been set for foods that make the greatest contribution of salt to our diet, such as bread, meat products and cereals, as well as convenience foods such as pizza, ready meals and savoury snacks.

High sodium intake and blood pressure
The scientific literature linking sodium intake to blood pressure is extensive and dates back more than 100 years. Populations with a high average salt intake have a higher average blood pressure and higher levels of hypertension (high blood pressure).

Reducing the amount of salt you have will lower high blood pressure – the extent depends on your age and blood pressure. People with high blood pressure, diabetes or chronic kidney disease, and those who are older or overweight, are particularly susceptible to the effect of too much sodium on blood pressure. However, sodium reduction may not lower blood pressure in younger people with low or normal blood pressure.

High sodium intake and other health conditions
Excessive sodium intake has also been linked to other conditions, such as:

• Heart failure

• Kidney problems and kidney stones

• Oedema

• Stroke

• Gastric cancer

• Left ventricular hypertrophy

• Osteoporosis.

A high level of salt intake increases the amount of calcium excreted in the urine, which may also contribute to osteoporosis and increased risk of fracture.

The balance of sodium and water in the body can also be disrupted if there is not enough water. This may be caused by a damaged thirst mechanism or by limited access to water. Hypernatremia is a very serious condition that occurs when your sodium levels rise above 145mEq/L. It can lead to death. A major symptom is thirst and treatment usually involves controlled water replacement.
Salt loss is rare but can be dangerous
The body loses salt through urine, perspiration, vomiting and diarrhoea. If too much salt is lost, the level of fluid in the blood will drop. Hyponatremia is a condition that occurs when the sodium in your blood falls below the normal range of 135–145 milliequivalents per litre (mEq/L). In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness. Eventually lack of salt can lead to shock, coma and death.

Severe salt loss is very unlikely to happen because our diets contain more than enough salt. The only time this is likely to occur is when someone has acute gastroenteritis (causing vomiting and diarrhoea), severe sweating or water intoxication (from drinking too much water).

Muscle cramps need water not salt
Some people believe that salt has to be replaced during hot weather or strenuous exercise to avoid muscle cramps. This is not correct. What you need to replace is water. The human body can happily survive on just one gram of salt a day, as hormones keep a check on sodium levels and make adjustments for hot weather. A genuine sodium shortage brought on by hot weather or exercise is extremely rare, even among hard-working athletes.

The muscle cramps that sometimes follow a bout of sweating are due to dehydration, not lack of salt. To prevent cramps, drink plenty of water on hot days and before, during and after exercise. This will also help to even out the water–sodium ratio in the body.

Sodium and potassium in the body
Potassium is important for the nerves, muscles and heart to work properly. It also helps to lower blood pressure. However, some people with kidney disease, or who are taking some medications, need to be careful not to get too much potassium in their diet.

Our bodies are designed for a high potassium diet, not a high salt diet. Food processing tends to lower the potassium levels in many foods while increasing the sodium content. So it is better to eat unprocessed foods such as fruit, vegetables, wholegrain breads and cereals. Foods high in potassium include bananas, apricots, mushrooms and spinach.

Sodium in food
Many foods – whole grains, meat and dairy products – naturally contain traces of sodium, while processed foods tend to contain a lot of salt. Some foods contain higher amounts of salt than you may expect. For example:

• A jam sandwich has approximately 30 per cent less salt that a marmite sandwich because most of the salt comes from the bread.

• Sea salt, onion, celery or garlic salts are not low sodium substitutes.

• A bowl of cornflakes has about the same amount of salt as a small packet of plain chips.

• Some sweet biscuits contain as much or more salt than savoury biscuits.

• Ricotta, cottage, mozzarella and Swiss cheeses are lower in salt than most other cheeses.

Reducing salt in our diet
Some suggestions for reducing the amount of salt in our diet include:

• Avoid adding salt to cooking and at the table.

• Choose reduced salt bread and breakfast cereals – bread is a major source of sodium in the diet.

• Avoid high salt foods.

• Cut back on processed foods.

• Cut back on takeaway and fast foods.

• Buy fresh vegetables rather than canned.

• Buy ‘low salt’ (contains less than 120mg/100g) or ‘salt free’ versions of commonly used foods, such as commercial sauces.

• Use herbs and spices such as garlic, oregano and lemon juice to add flavour to meals.

Fortunately, nutrition labels on food packaging now make this a lot easier. Nutritional information labels are usually on the back of the packaging. Look at the figure for salt per 100g:

• High is more than 1.5g salt per 100g (or 0.6g sodium). May display a red traffic light.

• Low is 0.3g salt or less per 100g (or 0.1g sodium). May display a green traffic light.

Many foods also display information on the salt content on the front of the packaging. This may show the salt content as a percentage of your Guideline Daily Amount, or display a traffic light to show whether the food is low, medium or high in salt. Where traffic lights are used, red means high: leave these foods for an occasional treat, and aim to eat mainly foods that are green or amber.

If the amount of salt per 100g is in between 0.3g and 1.5g, that is a medium level of salt, and the packaging may display an amber traffic light.

Some people believe that sea salt is a healthier alternative to normal table salt, but both are composed of sodium chloride.

Avoid processed foods
High salt foods that should be eaten sparingly include:

• Most ‘fast’ foods, such as pizza

• Most snack foods, such as potato chips

• Processed meats, such as sausages, salami, hot dogs and luncheon meats

• Canned vegetables

• Dehydrated or packet foods, such as instant pasta or soups

• Pre-packaged sauces and condiments, such as tomato sauce and soy sauce, and processed tomato products in general

• White bread and bread rolls.

Iodine
Our bodies need iodine to make sure our thyroid gland and the hormones that regulate our metabolism work normally. Iodised salt is probably the most common source of iodine for Australians and can provide enough iodine to avoid low thyroid activity. Another good way to make sure you get enough iodine is to eat seafood at least once a week.

This is especially important for pregnant women, who may need a dietary supplement, as low iodine may cause intellectual disability for the child. However, some types of fish contain high levels of mercury, which is dangerous to a developing foetus. Take care when choosing the types of fish you eat during pregnancy to reduce this risk.

Vegetarians or people who do not eat seafood can get iodine from multivitamin supplements.

Things to remember

• Salt is needed by the body to help regulate fluid levels.

• You don't have to add salt to food to be eating too much: 75% of the salt we eat is already in food when we buy it.

• A diet high in salt has been linked to high blood pressure.

Restrictive dieting sends a signal to the body that there is a food shortage, and the body thinks its survival is threatened. It responds by slowing down its metabolic rate (the speed at which the body burns up energy). This means that body fat loss slows down and it becomes harder to lose weight.

Dieting makes the body respond by conserving fat. When dieting, weight loss is mainly water and muscle. The reduced muscle mass further slows down the rate at which the body uses up energy.

Research shows that people find it more and more difficult to lose weight after repeated dieting, and they rapidly regain weight. Over 90 per cent of dieters regain the weight they lost after they stop dieting, and often regain more weight than they started with.

Weight fluctuations increase the risk of heart disease. It is healthier to stabilise at a heavier weight than repeatedly gain and lose weight. Dieting deprives the body of essential nutrients and energy, and the body responds by wanting to binge. Strict avoidance of particular foods can cause cravings for those foods.

Women need to carry 25-30 per cent body fat for health and fertility. Genetics has a significant influence on each person’s metabolic rate, body shape and size, so dieting is not the only answer.

Basal metabolic rate (BMR)
The body uses up energy according to its basal metabolic rate, and is influenced by exercise and food intake.

The BMR is the rate at which the body burns up energy to breathe, keeps blood flowing around the body, and maintains body temperature. About two-thirds of the energy used by the body each day is used by the BMR.

BMR varies between people
People with a low BMR are ‘energy savers’, and do not use as much energy for the same body functions as people with a high BMR. Those with a low BMR are more likely to have excess energy to store as fat.

BMR can be changed
The goal for people wanting to lose weight is to increase their BMR, and thus become an ‘energy user’ - where the body uses up more energy for body functions.

Physical activity
Physical activity is the second-largest use of your energy. It is the energy used to move muscles during the day, for example, walking, reading, swimming, cleaning, gardening, and this energy expenditure varies a lot from person to person.

Food
The body uses energy to digest, absorb and convert the food eaten. The type of food eaten affects how much energy the body needs to use up to break down and convert the food. High carbohydrate or starchy foods require more energy to use up than high protein or fatty foods.

What happens to BMR when dieting?
The BMR slows down when the number of kilojoules eaten in food is reduced (as is the case with most weight-loss diets). The body thinks ‘hard times are coming, food seems less plentiful; I’d better start saving energy’. Thus the body becomes an ‘energy saver’. One way the body does this is by breaking down body tissue that needs energy just to exist - your muscle and organs.

The BMR drops, the body gets used to and needs less food. If a person stays on a low kilojoule diet for any length of time, they end up eating a very small amount of food just to maintain weight.

This style of eating is not very satisfying and a person soon begins to eat more. As soon as the body gets more food it says to itself, ‘Whoopee — a bit extra! I’ll save it for a rainy day’, and stores it as fat. Eventually, the body gets back to the weight it was before dieting started, often with a few more kilograms added.

People often don’t realise that they now have more fat and less muscle than when they started dieting (the fat goes back, not the muscle — the only way to get muscle back is through exercise).

People will then try another diet, lose some more weight, then regain it all plus extra; and end up being heavier still. This vicious cycle is called the ‘yo-yo syndrome’ and may result in dramatic changes in the body make up (more fat, less muscle), plus a very low BMR. (Remember, a low BMR means it is easier to gain weight.)

Remember - Fat needs no energy to exist - it just sits there!. So a lot of the weight lost on a diet is not fat, but muscle.

That's why at Gym In Motion, we believe in a lifestyle change which is a long term approach to nutrition and not one off dieting fads.

If you think back about 10 years, no one knew what the word gluten meant, let alone given any thought to avoiding it. Today gluten free diets are being touted as the cure all for tummy aches, weight loss, sluggishness and everything else you can think of. Take a stroll down any isle of your local Whole Foods and you will see the vast array of gluten free foods available. It is safe to say the food companies have found another way to market their wares.

A gluten free lifestyle, while being touted by some of Hollywood’s biggest stars, is said to contribute to increased energy, a thinner body, less intenstinal discomfort and reduced belly fat. What is gluten you ask? It is the protein found in grains, barley, wheat and rye. It is what gives bread its spongy texture, makes pizza dough stretchy and is used in sauces and soups to thicken them.

Gluten free diets have basis in science, and there is a segment of the population who suffer from a chronic digestive disorder called Celiac disease. To them gluten is truly evil as it illicits an immune response from their bodies which regard even the tiniest crumb as an invader. This immune system reaction leaves the intestinal tract damaged and if left untreated causes great discomfort, nutritional deficiencies, intestinal cancers, infertility and osteoporosis.

Once upon a time this disease was thought to be very rare, but recent advances in detection have concluded that one in 10,000 people are affected. In many cases it is still undiagnosed as the disease and gluten sensitivity mimic alot of other diseases. Now there is emerging data that non celiac gluten sensitivity is on the rise. It’s symptoms are similiar to celiac disease, but unlike celiac disease it does not damage the intestine. For years we have known that the disorder existed but until recently the number of afflicted persons(estimated around 30 million) was not widely acknowledged.

Without being an alarmist, I want to make people aware of the facts and not have everyone jump on the gluten free bandwagon. As was stated in a previously with regards to milk, the way to exclude a possible culprit is to remove it from your diet for a period of time. Monitor the way you feel, and then introduce it back in after 2 weeks. If the symptoms return after you have re-introduced the offender back in your diet, then you have a starting point

There is nothing magical about a gluten free diet, so please don’t jump on the latest fad without research. A gluten free product can leave you with nutritional deficiencies and in many instances has more calories, fat and sugar in order to make up for taste. And just because you give up bread doesn’t mean you can replace it with gluten free cakes. I personally limit the amount of bread, whole wheat or otherwise that I allow into my body. I just don’t do well on high carbohydrates and I feel that my body responds better to a high protein diet. I have not excluded gluten from my diet, mostly because it is a giant pain in the butt. It is everywhere from salad dressings, to bread, sauces, and seasonings. Also for many people gluten foods are the only way they get fiber in their diet.

What you can do is limit the amount of processed foods in your diet. Carefull meal planning will help you avoid the overprocessed foods that clutter the supermarket shelves.

I have listed some of the symptoms of gluten sensitivity below:

Chronic diarrhea or constipation

Abdominal pain and bloating

Anemia

Fatigue

Unexplained weight loss

Infertility (celiac disease)

Having one or more of these symptoms does not necessarily mean you are gluten sensitive, but it would not hurt to check with your health care provider.

Are You Powerless to Holiday Pounds?

The season of deck-your-waist-with-extra-pounds is officially here.

So what are you going to do about it?

Will you join the masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:

All About Power
To begin, it’s important that you approach your goal from a place of I can rather than I can’t.

Most diet and weight loss plans begin by outlining everything that you can’t eat. You can’t enjoy the buffet at your office holiday party. You can’t taste the fudge that your aunt Frances made. You can’t partake in the seasonal coffee drinks. You can’t, you can’t, you can’t.

It shouldn’t be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.

When you begin from a place of can’t, you forfeit all of the power.

On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:

1. Focus on positive action.
Rather than obsess over what you can’t eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.

2. Schedule positive action.
The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.

3. Reward yourself for positive action.
At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don’t use food as a reward, since you’ll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.

What You Believe
The people who won’t gain any weight this holiday season already know it. How? They’ve decided not to gain weight, and they believe it.

Do you believe that you won’t gain weight this year?. Or are your past failures keeping you less than confident?.

Let’s create a strong belief that you won’t be powerless to holiday pounds.

4 steps needed to create a belief:

Step One: Identify the basic belief. I won’t gain weight this holiday season.

Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don’t want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don’t want to gain the weight.

Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year’s cocktail dress. Try on that outfit at the back of your closet that you still can’t fit into.

Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.

Call or email me right now, I’ll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows?. I may even get you to your New Year’s Resolution before January even starts.

Give yourself the power to overcome holiday pounds – get started now.
Don’t Stress

The holidays can become a stressful time, with places to go, presents to wrap and parties to plan. There is ample evidence that stress has a negative effect on your body and your metabolism. When your body is under stress it produces cortisol, a hormone related to the fight or flight response. This increase in cortisol causes weight gain, decreased metabolism and even depression.

This holiday season don’t let stress get the better of you. Give yourself time to relax – you’ll be leaner for it.

Published on 22 Jul 2011

Students might want to think twice before picking up that soft drink while they're pulling an all-nighter during finals week.

The Academic Initiatives and Retention Committee's (AIR) monthly information flyer for resident assistants, "The Brain Fart", showed that soft drinks, along with many other regular snack foods, are the worst things to eat when studying.

"Avoid 'trigger foods' like those high in caffeine and sugar because they really bring on stress," said Amanda Goetze, nutrition education coordinator.

Some of the top 10 worst foods to eat also include potato chips, hamburgers, cheese and doughnuts.

The Health Education Resource Center suggests eating crackers, yogurt, pretzels or fresh fruits and vegetables instead.

"I usually eat crackers while studying, but then I also grab a soda," said Bryan Martin, a sophomore math major.

The American Dietetic Association suggests that snacking can be good for a person as long as they eat right foods at the right times.

Students should plan their meals ahead of time. That way there is no need to rely on vending machines, according to a pamphlet called "Snack Attacks Are Okay" put out by the ADA.

The ADA also recommends students snack consciously, eating only when they are hungry and snacking without doing anything else, like watching television.

Students should choose nutritious foods and be aware of hidden calories and sugars, according to the pamphlet. Students should try to keep their calorie intake from the food groups balanced. Energy bars are often quite high in calories, sugar or fat, according to the ADA.

Also included in the "The Brain Fart" flyer was a list of the top 10 best foods to eat, such as strawberries, whole grain bread, fat free milk and oranges.

Although many of the foods that are suggested on the list are inexpensive and can be found at a local grocery store, many students find it is just not convenient.

"I don't eat while studying normally, but in-between classes I'll have some Combos and a Dr. Pepper," said Steven Keown, a sophomore pre-med major.

Goetze said she does not have very many students come in asking about what they can eat or do to lessen their stress during finals, but she has one main suggestion along with eating right.

"Exercising always helps with stress," she said. "You are then doing two good things for your body."

Flaming June should bring us a hot sunshine filled month with the risk of frost passed and those in more northerly parts should be able to catch up with those in the south. We're also moving towards the longest day, June 21st being the summer solstice so there is plenty of daylight to let you get on with things.

There is a lot to do in June but the rewards for our efforts are coming in the harvest.

Harvest

Salad crops should be available, lettuce, spring onion, radish etc, Summer cabbage and early carrots. With carrots the later thinnings can provide a great addition to a salad or just steamed with a cooked meal.

The early potatoes will be coming in this month. Because your potatoes will be going from ground to pan in a matter of minutes you will discover a truly wonderful flavour.

Beetroot, young turnips and summer spinach may all be welcome fresh additions to your diet.

The early peas could well be cropping in June, especially in the south

Sowing, Planting and Cultivating

Cultivating

As with May, we really need to keep on top of the weeds. Hoeing them off as small seedlings will make the job far easier than waiting for them to grow and send their roots down. Hoeing is best done on a dry day so that the weeds do not have a chance to recover. Don't forget to sharpen your hoe before you start and frequently as you use it. Keeping a small sharpening stone or file in your pocket will make this more convenient.

Continue thinning out your carrots, parsnips, beetroot etc. As I said above, later carrot thinnings can provide a tender and tasty addition to a meal.

Water when required. Your best measuring instrument for water is your finger. If the top of the soil looks dry, insert your finger into the soil. If it's dry at the tip, then you need to water.

Don't just sprinkle a few drops on the surface, it probably won't penetrate and do any good. Far better to give a good soaking less frequently that will get to the roots of your crops.

In very dry weather, keeping the surface friable by hoeing will help keep the water from getting to the surface by capillary action and then evaporating away. It also helps water soak in when you do get some rain.

Planting

You should be able to plant out brassicas now. Broccoli and calabrese, Brussels sprouts, summer cabbage.

If you have started beans in pots, both runner and French these can go into the outside too. Leeks may well be ready to move to their final position. Ideally they want to be about pencil thickness. Don't follow the old guidance to trim the leaves and roots when transplanting leeks. It has been proven to be of no benefit and is counter-productive. Celery can go out now as well.

Outdoor tomatoes can go to their final position now. When moving plants from greenhouse to outdoors it is a good idea to condition them to the move. Take them out in the day and put them back at night for a few days or move from greenhouse to coldframe. This avoids shocking the plant by a sudden and drastic change in climate.

Sowing

There is a lot to sow this month and with many crops you can sow one set and then a few weeks later re-sow to give you a succession of fresh vegetables at the peak of perfection. In dry weather it is a good idea to soak your seed drill before sowing and then just water with a fine rose after.

• French and Runner Beans
• Maincrop peas
• Beetroot
• Carrots
• Turnips
• Swedes
• Cauliflowers
• Chicory
• Endive
• Kohlrabi
• Sweetcorn
• Squash
• Courgette and Marrows
• Cucucumber

Beetroot, french beans, carrots, kohlrabi, peas, lettuce, endive,radish should be sown at intervals throughout the summer months to provide a constant supply Successional sowing ensures you always have fresh crops at the peak for your table

 

In the greenhouse

Keep pinching off the side shoots with your tomatoes and keep an eye out for pests such as aphids, whitefly, red spider mite. If you are subject to attack by these pests it is worth checking out biological controls as these are perfectly safe to use and, used correctly, more effective than traditional chemical controls. Many of the chemical controls of the past are no longer available anyway so the organic alternatives are now the mainstream choice.

Fruit

Make sure your fruiting plants have sufficient water when the fruit is swelling. This is critical to a good crop.

Thin out plums and apples in June. Better to have one reasonable apple than three miniature marbles. Nature naturally tends towards this and sheds excess fruit. This is known as the 'June Drop'. It's best to thin out after this.

General Tasks

The infantry of slugs and snails are attacking at ground level so take action to keep them down and the air force of birds are coming from the skies to eat your crops. Don't forget the netting.

The butterflies are about now as well. Beautiful as they are, check the undersides of your brassica leaves for the yellow or white eggs that will hatch into caterpillars and devastate the plant. You can squash them, wipe or wash them off easily at this stage.

At any UK supermarket, health shop or chemists, you will find a wide range of dietary supplements.  When faced with different brands of various minerals, one asks oneself “which one?”.

Which ones to take indeed?  Let’s face it, all the vitamins and minerals one requires can be found in a healthy, balanced diet, which is varied with protein (in the form of meat and dairy products) and fresh fruit and vegetables.  However, peoples’ busy lives can be so pressurised and busy, that some days we don’t get a “healthy balance”.  This means that we miss out on the essential vitamins and minerals, including zinc, l’arginine, vitamins A – D and K.

Some supplements are enhanced with prebiotics and probiotics, which encourage the growth of “friendly bacteria”.  Prebiotics are supplements which provide the bacteria with essential nutrients, encouraging them to grow.  Probiotics are the actual friendly bacterial cultures.  When ingested, the bacteria from the probiotic supplements help increase the numbers of friendly bacteria already in your gut.

Extra vitamins and minerals to a healthy diet aren’t “essential”, however they can boost our lives emotionally by encouraging vigour and zest.  Natural minerals can even help enliven our sex lives.  Zinc and potassium are minerals which boost sperm count, and can be found readily in the form of multivitamin tablets, or they can be bought and taken individually.

Natural aphrodisiacs are widely available in the form of herbal supplements.  These tablets are crammed full of all the good stuff:  L-Arginine, an essential protein; zinc, to enhance sperm count and testosterone; gingko, a natural stimulant to increase energy levels and enhance performance.

So, when choosing the mineral for you, consider the following:

1.  What are you lacking?  If your diet is unbalanced at the moment, consider taking on board the essential vitamins and minerals.  i.e. the ones that you need to be healthy.  So, vitamins A-D.

2.  If you have a balanced diet, but lack zest and vigour, consider natural stimulants such as gingko and guarana.

3.  If you want to boost and enliven your sexual performance, why not consider a supplement which encompasses lots of different minerals and stimulants?  Search for herbal supplements for men and blue pill, to see what’s on offer.

4.  Price – is it really affordable?  As we can get all the vitamins and minerals we need from just eating a healthy, balanced diet, supplements can only be seen as a luxury.  Check out the prices carefully.  Examine product ingredients and compare the big brands with the smaller brands.

5.  Is the company you’re about to purchase from reputable?  Does the company have a good offline presence as well as online?

To be healthy, children should aim to eat a variety of healthy foods every day. The growth and development of your children depends on it. By eating healthy, your children will have the energy they need to play, learn, concentrate better, sleep better and build stronger teeth and bones.

1. Enjoy a variety of foods. Serve up a healthy variety of foods each day. These include fruit and vegetables, legumes (such as dried peas, beans and lentils), wholegrain cereals, low-fat dairy, lean meat, fish and skinless chicken. Reduced fat milks are not suitable for young children under 2 years.

2. Shop healthy. If you haven’t got a healthy variety in your kitchen pantry or cupboard, you can’t put it on the table.

3. Go for quality, not quantity. Children’s serves may be small. It all depends on their age and appetite. Variety is the important ingredient.

4. Stick to three meals and two snacks every day. Growing children need to be fed regularly and often.

5. Begin their day with a healthy breakfast. It improves concentration and builds stamina.

6. Give your children choices. Offer kids a few healthy choices. For instance, ask if they would like an apricot or a plum, beans or broccoli, an egg or a tuna sandwich.

7. Lead by example. If the kids see you eating well and enjoying a wide variety of healthy foods they are likely to join in too.

8. Freeze in summer. Frozen fruits make great summer snacks. Try frozen grapes, bananas and mango wedges.

9. Keep warm in winter. Corn on the cob, baked potatoes, hot homemade popcorn, baked beans and stewed fruits can really hit the spot on cold
winter days.

10. Go for a dip. Set up a colourful vegie platter with a variety of dips or salsa.

11. Give your children water instead of juices, cordials and fizzy drinks. These drinks are full of energy and can often take away their appetite for other foods.

12. Set a sweet limit. Children don’t need sweet drinks but if you do include sweet drinks in your child’s diet, set a limit. That could be one small glass of fruit or vegetable juice, around 125ml, 1-2 times a week.

13. Make family meal times part of your routine. Whenever possible, sit and eat together as a family and have the TV turned off.

14. Lunchboxes that go crunch. Skip the chips. Fruit and vegetables in season make a great snack or lunchbox addition. Try corn on the cob, carrot and cucumber sticks, green beans, cherry tomatoes, celery, stone fruit, grapes or berries.

15. Family food – include everyone. Encourage children to enjoy the family foods and meals from an early age (about 12 months). Children will learn to eat what the family eats if they are given the same food and encouraged to try it.

16. Be persistent – you can’t afford to give up. It’s common for all kids to love a certain food one day and hate it the next. Just keep offering them healthy choices and they’ll soon be eating a wider variety.

17. If at first you don’t succeed then try, try again. Kids can be stubborn. But be patient. You may need to offer a new food 10 times or more before your child will accept it.

18. Get the kids in the kitchen. Encourage kitchen skills by having children make a sandwich or salad. Let them wash fruit and vegetables and make a simple green salad, tabouli or a fruit salad. Being involved will increase a child’s willingness to try new foods.

19. Be consistent. If your child isn’t hungry for healthy food, refrain from offering unhealthy substitutes. This will only encourage eating for reasons other than hunger.

20. Give them an encouraging word. Try not to force your child to eat. A much better technique is to praise them when they make a healthy food choice.

21. Try not to use food to punish or reward a child. A hug or a book is a much better alternative to food.

22. Hungry or not? Children sometimes eat when they’re bored, sad or lonely. Help your child to understand when they are eating for reasons other than hunger.

23. Let them make their own decisions. At the end of the day, it’s up to your child to decide whether or not to eat and how much. Your job is to offer healthy foods at regular intervals.

24. Call in an expert. If needed, get professional help to solve problems or keep the family motivated. Simply talk with your doctor, health practitioner or dietitian.