How much do you value your Health?

Seems like an easy question, but you wouldn’t believe how many people don’t actually put any value on their Health….

Where does Health rate in your priorities?

Would you choose investing in your Health over that new pair of shoes or that night out?

Now I know these sound like crazy, random questions but its something I often think about.

For me – Health ranks near the top. I would rather invest in my health (Whether that means gym, classes, nutrition, food, time) than buy something materialistic.

Now listen…there is nothing wrong with buying yourself something or enjoying a night out with friends, but when it comes to a choice between that and you HEALTH, what would you choose??

So where is this going I hear you say?….

Well I see a lot of people “wanting” to lose weight/tone up/results and then also saying they’d love to attend a gym/class/buy a dvd/join an online program…..but they never seem to invest or they umm and ahhh it – but then in the same breath will go to starbucks 3 x times spending about £15 a week/go on a night out every weekend spending about £100+/waste a £5 here and there on meaningless stuff and eat out for their lunch (normally crappy food) a few times a week…..Im sure if you added all that up you’d see what I mean.

People say they don’t have the “money” or disposable income to be able to invest in their health and fitness, but will go out splurging on materialistic things/alcohol/ciggies…etc…..guess what, its called “Priorities”

Ruthless?? Maybe so…but you and I both know its the truth.

Ive used the word “INVEST” a lot because thats what it is….when you INVESt in your Health, you are making a commitment and showing how much you value your health, don’t see it as an expense, as this just brings negative feelings and reminds you of nasty bills you need to pay every month.

You INVEST in your home to make it nicer/better/cosy… why wouldn’t you invest in your health this way

Investing in your health shouldn’t be seen as a bill…its a MUST

BTW if you have done the things above – it doesn’t make you a bad person, its your life and your choices…but I ask WHY….WHY wont you value your health more??

Spending £5 (ish) on a Fitness Class that is going to get you results (in my eyes) far outweighs that large coffee at a coffee shop

Spending some ££ on an Online Program or Personal Training (in my eyes) far outweighs that pair of red shows you bought, that you cant walk in but you bought anyways and may wear once.

How much do you value your health???/

Its totally up to you what you spend your hard earned money on, but before you moan that you feel fat or that you aren’t getting the results you “deserve” then step back and take a look on what you are investing your money on.

Are you ready to make an investment in YOU and YOUR HEALTH?

Are you ready to VALUE YOUR HEALTH more?

Jen x

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Calling all Busy Working Women in Liverpool

Busy Working Women workshop 2017

So whats the workshop all about?

Well it’s for YOU..…and all us likeminded women who just find themselves so busy, the workshop is going to give you all the tools you need to really kickstart yourself in 2017 and smash those goals.

Workshop will be Mon 9th Jan at 630pm – £20pp

30 min Fat Burning HIIT Workout – guaranteed to help you burn off all those Mince Pies and Prosecco
30min Easy Fitness Yoga Workout – guaranteed to de-stress you after the Christmas Period and leave you feeling detoxed.
45min talk on my TOP TIPS for smashing your Goals in 2017, fuelling you with all the tools you need to take charge
Handout of TOP TIPS, so that you can start to organise your Health and Fitness Schedule for 2017
Video Presentation (after the workshop) with all my TOP TIPS and lots of advice to really help you, plus you an always refer back to it at anytime if you need that kick
Q&A at the end, so that you can ask me any burning questions or concerns you have about starting this new journey

SPECIAL BONUS – 2 mini home workout videos sent to your email after the workshop

Are you ready to make 2017 the year you shine and smash everyone of your goals?

Then don’t delay, I would LOVE for you to be there and be part of this workshop…with only 10 places available BOOK NOW

Book your space now and know that you are already starting 2017 with your best self in mind.

Jen x

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Say NO to Caffeine

What Is Caffeine?

Caffeine is a drug that is naturally produced in the leaves and seeds of many plants. It’s also produced artificially and added to certain foods. Caffeine is defined as a drug because it stimulates the central nervous system, causing increased alertness. Caffeine gives most people a temporary energy boost and elevates mood….but as I said this is only temporary!

Caffeine is in tea, coffee, chocolate, many soft drinks, and pain relievers and other over-the-counter medications. In its natural form, caffeine tastes very bitter. But most caffeinated drinks have gone through enough processing to camouflage the bitter taste…..fancy a cuppa??

Got the Jitters?
Many people feel that caffeine increases their mental alertness, but higher doses of caffeine can cause anxiety, dizziness, headaches, and the jitters. Caffeine can also interfere with normal sleep…..erm why would we want these effects on our body?

Caffeine can aggravate certain heart problems. It may also interact with some medications or supplements. If you are stressed or anxious, caffeine can make these feelings worse. Although caffeine is sometimes used to treat migraine headaches, it can make headaches worse for some people….an the latter is more common in most people. Caffeine addiction is a matter of perspective, but the fact is that millions of people begin their day with it, and can’t seem to function without their daily tea/coffee or energy/soft drinks!!

Facts about Caffeine
#1.It does not boost your Energy.
Caffeine does not boost your energy.It is a mild stimulant which acts temporarily. But many people are not aware of this.Though people who take caffeine regularly are generally less sensitive to its effects.

#2.It increases anxiety.
Caffeine causes more anxiety. It also causes jitterness and you will feel more active than normal time. Too much anxiety is also very bad for your health. It leads to many problems.

#3.It increases blood pressure.
Regular intake of coffee can also boost your blood pressure. This affects your health and blood pressure and can become a serious problem to handle. When people are stressed and taking coffee, this will increase your blood pressure


#4.It reduces many minerals.
Minerals like Magnesium ,potassium and zinc are needed in building up of your body in day to day life. Constant drinking of caffeine leads to reduced minerals in your body.

#5.It is hard to get out of it.
Consuming caffeine daily will become addictive and it is very hard to stop it. For stopping it you have to gradually reduce the intake to stop it. More people need their fix of morning coffee to startup their day.

#6. It is hard to sleep.
Some people find it harder to sleep if their caffeine intake is more than 2 cups. Their sleep gets disrupted and they will have trouble getting to sleep. As if sleep isn’t enough of a problem on its own!

#7. Stopping of caffeine leads to temporary problems 
Once you planned to stop caffeine and you start reducing the intake you will find many problems like depression/cravings…an the feeling you ”NEED” that caffeine fix. Your day will not go as it normally used to. This will pass.

#8. Caffeine does not improve memory.
Some feel that intake of caffine will boost your memory but it is not true. Intake of caffine does not boost your memory.

#9. It reduces calcium for your bones.
Calcium is a very important mineral for your bones. Caffeine intake 
reduces the calcium for your bones in your body and increases the risk of osteoporosis. Women are the mostly affected if calcium is reduced.

#10. Caffeine does not give you energy.
Many people drink energy drinks which contains caffeine. Actually caffeine does not give you energy but stimulates your nervous system andadrenals. So you think you feel energised……it’s a big fat coffee lie!!

#11. It increases stress in your body.
Constant intake of caffeine leads to stress in your body. It will take long time before these levels come to normal……Youll seein big offices all the Business Execs constantly supping Coffee?!!

#12. It stimulates the flow of stomach acid.
Caffeine also stimulates the flow of stomach acid. So people who have stomach or ulcer problems should avoid it….and people who don’t, you might as well start avoiding it anyways!

#13. It does not have any nutritional value.
Caffeine does not contain any nutrition benefits to the body. Intake of caffeine is not useful to you in any ways. So it is better to avoid it……what more of a reason do u need??

#14. It can lead to dehydration.
Caffeine intake more and more can lead to dehydration, which can then lead to headaches e.t.c blah blahhh

#15. It already raises your blood sugar.
Caffeine raises your blood sugar levels which if increases more can lead to diabetes and other related illnesses (extreme cases)

If you are trying to beat caffeine addiction, you may have problems with caffeine withdrawal. Here are some of the symptoms:
Difficulty concentrating
Decreased motivation
Flu like symptoms

To avoid these problems, reduce your intake of caffeine gradually, beginning with what you normally consume at night, and then reducing your consumption during the day in gradual steps….then RID yourself of ALL of it.
Eating “Clean” to keep your blood sugar stable will help avoid energy crashes that make you want to reach for that fizzy drink or cup of coffee….think do u REALLY NEED it? REALLY!!!

Proper structured exercise, helps you maintain stable blood sugar levels, and avoid the energy fluctuations that cause you to reach for the caffeine to perk yourself up, thus avoiding the negative health effects of caffeine, without caffeine withdrawal…..get moving!!!
What should you have instead?:
WATER (it’s a no brainer really isn’t it)
Herbal Teas
Tulsi Tea (before bed)
Try it and see how you feel, at first itll be hard and you will HATE it…but think of the long run ☺

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Do you eat your greens?

Superfoods (Super Heroes of the Food World)
Yes you’ve heard it before…..there is such things as super foods and didn’t your mum always say “Eat your Greens”….
Watercress, Broccoli, Spinach, Sprouts, Parsley and Kale will help lower Estrogen Levels (want to get rid of that Bum & Thigh FAT?….then these are the Super foods you need….they are like the SuperHeroes of Bum Fat assassination)

Green Leafy Veggies are the dogs wassits… is why:
Reduce risk of Heart Disease and Cancer
Contain easily digestible proteins, enzymes and vitamins.
They act as transfusions for Blood Health
They act as a tonic for the Brain and Immune System and a cleanser for the Kidneys (like Clearasil for the Kidneys)
Highly Nutritious
Good sources of Fibre and Iron
GREAT for helping estrogen balance in hip, bum an thigh fat
Helps reduce FAT from those stubborn areas
Help regulate bodys PH Levels
Helps eye sight
Increases the Livers ability to detoxify
Contains LOTS of Vitamins and Minerals that are ESSENTIAL for the Body
Improve the functioning of the Immune System
Support the Cardiovascular System

Green plant foods balance your pH. Many modern foods are acidic in nature and can lead to health issues, so balancing your body with neutralizing foods like greens keeps your body’s pH at a healthier level.

Some dark greens include omega-3 essential fatty acids, which are important to many of the body’s functions, especially for brain function.

Chlorophyl in green plants acts as a blood detoxifier.

They are high in nutrients and enzymes necessary for your body to function, such as iron, calcium, potassium, and magnesium and vitamins, including vitamins K, C, E, and many of the B vitamins. (Dead foods like white bread, refined sugar, cookies and the like rob you of health and vitality.)
In greens, you’ll find a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect your cells from damage and your eyes from age-related problems.

Greens are powerful antioxidants, and they support the immune system.

And these are just some of the benefits of eating greens. Living a longer more productive life is the best one!

Kale: This nutrition powerhouse “offers everything you want in a leafy green,” says Nussinow, who gave it her first-place ranking. It’s an excellent source of vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium. Kale’s ruffle-edged leaves may range in color from cream to purple to black depending on the variety.

Spinach: Popeye’s favorite vegetable has 20 calories per serving, plus it’s packed with vitamins A and C, as well as folate. And because heat reduces the green’s oxalate content, freeing up its dietary calcium. Spinach leaves can be cooked quickly in the water that remains on them after rinsing, or they can be eaten raw in salads. This mild-flavored vegetable can be added to soups, pasta dishes, and casseroles.

Broccoli: Rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Americans eat about 6 pounds of it a year. Its stalks and florets add both crunch and color to stir-fries. While some kids may call this veggie “trees,” they often like it best raw or steamed with a yogurt-based dip.

Cabbage: Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. Available in red and green varieties, cabbage can be cooked, added raw to salads or stir fries, shredded into a slaw, or made into sauerkraut.

Watercress is a leafy green vegetable with a peppery flavor and is often added to salads or used on top of sandwiches. It is a good source of beta-carotene, lutein, and zeaxanthin, antioxidants that may prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Watercress is also a good source of vitamin K, which may prevent bone fractures.

There are various types of lettuce, but all of them are leafy green vegetables and are low in calories, making them a terrific addition to any weight-loss plan. Some types of lettuce, such as romaine, green leaf, red leaf, bibb, and butterhead, are good sources of antioxidants, including beta-carotene, lutein, zeaxanthin, and quercetin, which help prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Lettuce is also a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. In addition, all lettuce varieties contain vitamin K, which may prevent bone fractures.

Arugula (also known as rucola and rocket) is a cruciferous and leafy green vegetable with a peppery taste and is often used in salads. It is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. Arugula may help boost memory due to phytochemicals — antioxidants found in all cruciferous vegetables. Like other salad greens, arugula is very low in calories, which makes it a great addition to any weight-loss plan.

Health Benefits
Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats.

Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it.

Vitamin K:
Regulates blood clotting
Helps protect bones from osteoporosis
May help prevent and possibly even reduce atherosclerosis by reducing calcium in arterial plaques
May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthitis
May help prevent diabetes
Vitamin K is a fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with oil.
As a general rule, you should aim to eat at least five servings of vegetables daily (that’s about 2 ½ cups of cooked vegetables), and that includes leafy greens. As long as they’re prepared in a healthy way, leafy greens, like other nonstarchy vegetables, are a great addition to your diet and offer countless health benefits.

Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, an important nutrient for weight loss and maintenance because it keeps you feeling full and helps control your hunger. Fiber can also lower cholesterol and blood pressure, and help to temper blood-sugar swings by slowing the absorption of carbohydrates into your bloodstream after meals. This lowers your risk of cardiovascular disease and type 2 diabetes. Leafy greens also contain a lot of water, which helps keep you hydrated and contributes to beautiful skin and hair.

Some leafy greens, like collards and kale, are particularly rich in calcium, which helps keep your teeth and bones strong and reduces your overall risk for osteoporosis. Calcium also contributes to muscle function and blood-pressure management. Leafy greens contain potassium as well, which further protects against osteoporosis and helps manage blood-pressure levels.

The antioxidants like vitamin C, lutein, and zeaxanthin that are contained in leafy greens may help reduce your risk of cataractsand macular degeneration. Vitamin C helps the body make collagen too; collagen is a major component of cartilage that aids in joint flexibility, may reduce your risk of arthritis, and keeps your skin and hair healthy and beautiful. Research shows vitamin C may also slow bone loss and decrease the risk of fractures.

Leafy greens that contain beta-carotene, such as collard greens, spinach, and Swiss chard, contribute to the growth and repair of the body’s tissues. Beta-carotene may also protect your skin against sun damage. Beta-carotene is converted to vitamin A in the body, and food sources of beta-carotene are the best way to get your vitamin A fix, since extremely high doses of vitamin A in supplements can be toxic and lead to bone, liver, and neural disorders as well as birth defects. Food sources of beta-carotene are entirely safe, though, since the body regulates how much beta-carotene is converted into vitamin A.

Leafy greens are an excellent source of folate, which can reduce your risk of cardiovascular disease and memory loss. And since folate contributes to the production of serotonin, it may help ward off depression and improve mood.
The vitamin E found in green leafy vegetables works with vitamin C to keep skin healthy as you age. This vitamin also helps protect your skin from the sun’s damaging rays and may help reduce your risk of cataracts and macular degeneration.

Almost Carb-Free
Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose. In some systems greens are even treated as a “freebie” carb-wise (meaning the carbohydrate doesn’t have to be counted at all).

Struggle to get them into your diet? Maybe these ideas will help
Add your greens to Smoothies…yes I know it sounds crazy BUT I add Spinach to nearly every Smoothie I make and all it does it turn the actual drink green…you cannot taste it at all and its a GREAT way to get your daily intake….
Make a stir fry and throw all diff veggies in, mix with meat and rice/cous cous and then it wont seem too much
LOVE a roast? substitute a few potatoes for some veggies
Make a Salad….pack it with all ur fav veggies and enjoy
Experiment…you never know you might surprise yourself

With all the benefits mentioned above, you would be crazy not to get more greens into your diet!!!!

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Sunshine, Fresh Air & Vitamin D

Sunshine, Fresh Air and Vitamin D

With the lovely weather we are currently experiencing, it felt kind of apt to write this Article…so I hope it inspires you to get out into the Fresh Air 🙂

Now I must firstly say if you are considering going out into the “Sun” please make sure you keep hydrated and that you are fully protected at all times….whether you are just walking in it or exercising….we dont want no lobsters strutting around

So with all this talk of Sun, Fresh Air….may I present “Vitamin D” maybe not a Vitamin you are very familiar with, and this is because for so long Vitamin D has only really been used to prevent rickets……BUT NO Offence Vitamin C but Vit D may now be the bee’s knee;s as you body relies on it….so move over C and make way for D!!

Vit D also always used to be the “robin” the Calciums “batman” but this is all a change – Vit D actually encourages the absorbtion & metabolism of Calcium and Phosphate levels in Blood!

Vitamin D is a major player in overall Health and may be just what the doctor ordered. Vitamin D is the “Sunshine Vitamin”……but as we all are in thw UK…we dont really see a lot of sunshine throughout the year (which actually explains why so many people suffer from SAD in the Winter) To Avoid getting SAD in the Winter make sure that when the sun is shining that you try and get out there and top up your Vit D stores….you never know when you may need them.

Anyways…here I am waffling on about how amazing Vit D is…..well incase you think its all BS…take a look at the list below:
Boosts you Immune System
Can be obtained from Sun, Food and Supplements (foods: Cod Liver Oil, Eggs, Fruit and Veg)
Helps maintain a Healthy Weight
Regulates Blood Pressure
Helps lower MS and Diabetes levels
Helps prevent the onset of Osteoperosis and Arthritis
Helps reduce Stress, Anxiety and Depression (how happy do people seem when the sun is shining??)
Anti Inflammatory agent
Regulates Blood Sugar Levels (which will in turn help with Diabetes and Weight)
Increases overall Health and Wellbeing in people

Lots of us are deficient in Vit D – without even realising it, maybe from the foods we DONT eat or just for the simple fact we dont get enough sun/daylight as we should…lets be honest if you are stuck in an office all day with artificial lighting and air con…its not really the ideal way to get VIt D stored topped up. Now I am not saying give up your job and go and work outside…but what I will say is GET OUT whether its on your break, lunch or even getting off the bus a stop earlier….ENJOY this sun and increased hours of daylight whilst you can….because we will all soon complain when its gettin darker and colder. Even if you just get out for 10-15 mins…surely thats better than nothing?


When its cold and dark in Winter the last thing we all want to do is go outside, so we stay all snuggled up in the warm….but gone are the days of that….I know we are having a lucky spell at the moment with the weather, but surely this should make you want to make the most of it all?? As I said before, whether it means just walking somewhere, standing outside on your lunch or even exercising outside…the benefits to Fresh Air are endless:
Increase Overall Health (as above)
Lowers Stress and Depression
Lowers Blood Pressure
Helps you Sleep zzzzzzzz
The “Happy” Chemical “Seretonin” is higher in the brain during this time of year…when the days are longer… lots of happy smiling people……surely this is a good thing
By exercising outside – this will provide the body with more Oxygen, that will assist with metabolism and helps muscles convert the sugar to energy and makes the body more efficient _ BONUS!!!!

So what are you waiting for?? Log off Facebook and GET OUTSIDE…because if this isnt going to last for long….you better make the most of it!!!

Get some VIt D onto your skin, absorb into your body and top up the stores

Breath in the Fresh Air and full your lungs

You’ll be amazed at how FAB you will feel just by doing this….Oh and did I say its FREE!!
The sun has got his hat on….hip, hip, hip HORAAAYYYY!!!


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Spice up your Life

So when it comes to Nutrition I am a pretty Plain Jane – I don’t really add spice to stuff and I never use any sauces or anything processed to my food BUT….below I have outline my 3 absolute fav and I wanted to share them with you and also outline some of the amazing Health benefits from using them

I have Loose Leaf Tea, Fresh ginger and add to cooking, smoothies and juices
* Has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain
* Contains very potent anti-inflammatory compounds called gingerols.
* Gingerols, the main active components in ginger and the ones responsible for its distinctive flavour, may also inhibit the growth of human colorectal cancer cells.
* Ginger extracts have been shown to have both antioxidant, anti-inflammatory and anti-tumour effects on cells.
* Warming on a cold day and can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification.
* Very effective in preventing the symptoms of motion sickness, especially seasickness
* Anti-vomiting action has been shown to be very useful in reducing the nausea and vomiting of pregnancy
* Ginger has been shown to be effective against exercise-induced muscle pain
* Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.

This is strong in colour and flavour and I don’t add much, but I sprinkle on scrambled egg, steamed veggies, add to smoothies and juices!!
* Long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine
* Significant anti-inflammatory activity in a variety of experimental models. Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin and curcumin produces no toxicity.
* Has powerful antioxidant & Inflammatory effects.
* It’s combination of antioxidant and anti-inflammatory effects explains why many people with joint disease find relief when they use the spice regularly
*  Curcumin’s antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA
* Curcumin also helps the body to destroy mutated cancer cells, so they cannot spread through the body and cause more harm. A primary way in which curcumin does so is by enhancing liver function.
* Amazing effects of turmeric on the liver’s ability to detoxify
* Good source of vitamin B6
* Cholesterol-lowering effects are the result of the curry spice’s active constituent, curcumin,
* Growing evidence suggests that turmeric may afford protection against neurodegenerative diseases.

I had to my smoothies, porridge oats, herbal teas and any baking…always get that warming feeling from it
* Lower blood sugar levels, reduce heart disease risk factors
* Loaded with powerful antioxidants which protect the body from oxidative damage caused by free radicals and the antioxidants in it have potent anti-inflammatory activity
* It helps the body fight infections and repair tissue damage.
* It can dramatically reduce insulin resistance, helping this incredibly important hormone to do its job
* Well known for its blood sugar lowering effects.
* Two compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease
Not only does consuming cinnamon improve the body’s ability to utilise blood sugar, but just smelling the wonderful odour of this sweet spice boosts brain activity

Im pretty sure there are thousands more benefits but I just want to outline the main ones (in my opinion)

Hope this helps

Jen x

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Love you HEART!!

Heart Health

So February is often seen as the LOVE month…..where everyone suddenly decides they need a date….but actually there is more important matters of the Heart – YES PUN totally intended

February is Heart Month for another reason – so I am here to talk about HEART HEALTH

You can go on to the British Heart Foundations Website and get publications, leaflets and much more….but I wanted to write this little article about Heart Health

How a healthy heart works

Your heart is a muscle about the size of a fist. It is in the middle of your chest tilted slightly to the left.

Each day, your heart beats about 100,000 times. It pumps about 23,000 litres (5,000 gallons) of blood around your body.

This blood delivers oxygen and nutrients to all parts of your body, and carries away unwanted carbon dioxide and waste products. Your heart is a vital part of your cardiovascular system.

How can you help keep your Heart Healthy?

Helps keep the heart strong
Reduces risk of heart disease
Reduces Cholesterol
Reduces Blood Pressure
Increases Energy
Reduces Stress
It doesn’t have to be a big challenge you set yourself…small steps of you are starting out:
Small Changes
As little as 10mins a day counts
Be realistic with your goals
Make it part of your day (take the stairs, walk on lunch)
Variety – mix it up
Reward progress with a massage
Join a group and get support

2. Healthy Eating
Regular Meals
Veggies in your diet
Reduce Salt Intake
Eliminate “Bad” Fats
Eat Fish
Stay Hydrated
Eat “Good” Fats
Don’t go crazy, and don’t avoid food….just change your lifestyle and eat healthy:
Keep a food diary
Plan and Prepare Meals
Resist Temptation

3. Eliminate/Reduce Stress
Stress isn’t a direct factor but it is a contributor. The more you stress, the more stress you put on your heart and it’ll also have an effect on your diet and exercise….so really it all needs to work hand in hand
Make positive Lifestyle Changes
Positive, Healthy changes to Diet
Seek support if needed
Take time out

All the above points work hand in hand and they all support each other.
Start small and prioritise and work through a way to lead the happiest and healthiest lifestyle you can

You Deserve it

Your HEART Deserves it

Give it the love it needs….not just for February….for LIFE!!!

Jen x

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Good Fats ‘v’ Bad Fats

Good Fats ‘v’ Bad Fats

So – fats always seem to be outed as the “bad guys” and the devils in the waistline wars…but you may be surprised to hear this is not necessarily the case.

There are actually “good” and “bad’ fats out there…now Im not going to bore you (or myself) with all the science jargon…Im just going to keep it simple and tell it how it is and hopefully shed some light on the Fat debate

Now lets just clear this up the Saturated fat found in coconut oil (as I know this is all on trend at the minute) is different to that found in a pizza!!

All Fats contain 9 calories per gram, but they all have very different effects on your health and your weight. Trans/Bad Fats are the unhealthy ones,

Lets start with the Bad Guys….The “Bad” Fats

Bad Fats increase cholesterol and increase your risk of certain diseases.
Bad Fats or “trans fats” or “saturated fats” (but not all….) are the type that cause:- weight gain, clogged arteries, heart disease and much more.

Bad Fats are found in:
Processed foods
Commercial baked goods (cakes, pizzas, biscuits, bread)
Packaged/Processed Food
Solid Fats (margarine)
Friend Foods
Pre-mixed Foods (cake mix etc)
And anything with “partially hydrogenated” oil on the ingredients list

So basically any food you love to binge on….think again! It contains all these Bad fats, but lets be honest we all know this anyway don’t we??

Now the Goodies…..The “Good” Fats

Fats are essential to our physical and emotional health – well the Good Fats are. Heathy Fats play a huge role in helping you manage your moods, fight fatigue and even help control your weight.
Good Fats aka “monounsaturated” and “polyunsaturated” fats can help improve blood cholesterol levels, lower your risk of heart disease and also benefit insulin levels, therefore controlling blood sugar (helpful for anyone with diabetes)

Good Fats are found in:
Natural Peanut Butter
Fatty Fish (Omega 3)
Coconut oil (YES I KNOW)

Omega 3 Fatty Acids are a type of polyunsaturated fat and they are superheats for the brain and emotional health. Omega 3 Fats help:
Protect the body against memory loss and dementia
Reduces the risk of heart disease, stroke and cancer
Eases arthritis, joint pain and inflammatory skin conditions
Supports a healthy pregnancy
Helps balance mood and sharpen mind
These amazing fatty Acids can be found in Fish, Seaweed, Fish Oil, Walnuts, Flaxseeds, Sprouts, Kale, Spinach and Parsley, Olive Oil

Low Fat?? Whats all that about – its a chemical sh*tstorm thats what it is….

Nowadays there are so many “low fat” options, but these have only helped increase the obesity rate…not as healthy as they sound. The problem is people are swapping the “fats” and opting for “low fat” – which are just basically full of refined carbs and sugars…which have negative effects on the body, meaning we’ve swapped 1 bad thing for another… does that make sense? I mean come on…how did you think the food would have taste when the “fat” was removed?? SUGAR SUGAR SUGAR!!! THE REAL DEVIL

Red Meat?? To eat or not to eat?
With the environmental damage and treatment of industrially raised cattle, the fact they are pumped with growth hormones and antibiotics and denied much outdoors time….what else could put you off? Oh and they are given GMO Feed grown with pesticides… If you must eat red meat – limit the amount and also go for organic/grass fed/free range as these don’t pose the same health risks.

So what can you do?
Increase your intake of the Good Fats
Use Coconut Oil
Have Omega 3 Fatty Acids everyday
Avoid processed Sat fats
Don’t replace fat with sugary foods
Vary your diet
eat your veggies
Go Organic
Don’t fry your foods
Snack well

Remember FAT isn’t the devil here……maybe look at your sugar intake and before you grab that “low fat” meal….THINK!!

Fat is needed and is can be god for you…choose wisely

Jen x

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Coco Loco about Coconut Oil

Coco Loco

You may see Coconut normally as being in a Bounty, but it has soooo much to offer the body in its natural state….and now it is becoming so much more popular than it was a few years ago, more people are realising the amazing benefits for your health, skin and hair….it really is an amazing product!!!

Now when I talk about this I mean pure, 100% natural organic Coconut Oil….as you can imagine it costs a lot more than a Bounty or some Coconut Shampoo…but the Health Benefits are out of this world…and definitely worth the investment 

Lets get the sciencey bit out the way.

Coconuts contain Lauric, Capric and Caprylic Acids…the properties of these acids are:

* Antioxidant

* Anti-microbrial

* Anti Fungal

* Anti bacterial

* Soothing

Lauric Acid gets turned into Monoalauien, which helps the body deal with Virus’s & Bacteria that attack the body….and here’s where the sciencey bit ends, because lets be honest we want the nitty gritty stuff!!!

Coconut oil is easy on your digestive system and does not produce an insulin spike in your bloodstream, so for a quick energy boost, you could simply eat a spoonful of coconut oil, or add it to your food

It is mainly found in Saturated Fats (ARGGHHH The Bad Fats)….but stay with me…its not all ba. If you are still concerned about saturated fat, consider taking a second look. Even if you still avoid/limit saturated fats, it is important to note that not all saturated fats behave the same way in the body. Coconut oil, due to its high lauric acid content, is actually beneficial to the body.

Health Benefits:

* Hair & Skin Care

* Stress Relief

* Maintain Cholesterol Levels

* Aid Weight Loss

* Increase Immunity, Digestion & Metabolism

* Reduce Kidney problems, Heart Disease and Blood Pressure.

* Can help boost metabolism

* Can increase bone strength by allowing better absorption of calcium, vitamin D, and other minerals

* Studies show that coconut oil may help increase thyroid health because of its unique combination of nourishing properties and the fact that it travels directly to the liver without the need for hormones or enzymes in digestion

* High lauric acid content can help lower cholesterol and blood pressure. It doesn’t increase LDL and helps keep arteries flexible and prevent atherosclerosis

* Can help fight infection and flu due to its antibacterial, antiviral and antimicrobial properties

* Helps relieve the Body of Stress due to its Soothing benefits

* Helps control Blood Sugar and increases the Secretion of Insulin

* Reduces the workload on the Liver and prevents the accumulation of Fat
And the list can go on….but I wont bore you

Benefits to Weight Loss:

Contains short & medium chain Fatty Acids that help strip excessive Fat. Easy to digest and helps Healthy Functioning of the Thyroid and Enzymes. It helps speed up Metabolism by removing Stress on the Pancreas, resulting in burning more energy!! The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term. BINGO!!!

Benefits to Hair:

Coconut oil can effectively get rid of dandruff when rubbed into the scalp a couple times a week. It does make hair oily, of course, but I recommend massaging into the scalp before bed and leaving in overnight before rinsing out in the morning. It also helps strengthen hair and add shine

Benefits to Skin:

It is an effective moisturiser that prevents dryness. Can be helpful to some Skin Conditions (seek advice from GP)
Coconut oil is without question a favourite body lotion. It absorbs quickly and doesn’t leave an oily feeling at all. It makes skin incredibly silky and has wonderful antibacterial/antimicrobial properties

Benefits to Medical Conditions:

The Lauric Acids prevents Heart Problems occurring, despite the high levels of Saturated Fat. It decrease the incidence of injury in the Arteries. Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.
Studies have also shown that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.

Benefits to Digestion:

Helps prevent IBS, deals with Bacterias and helps the Absorption of Nutrients (Vitamins & Minerals)
Studies show that coconut oil may help increase thyroid health because of its unique combination of nourishing properties and the fact that it travels directly to the liver without the need for hormones or enzymes in digestion

OK the bit you’ve been waiting for….

As I mentioned above it is mainly found in Saturated Fats…so I bet that put you off, but I am glad you stayed around to hear the good bit….
Coconut Oil contains Less Calories that other Oils out there now BUT The Fat content is easily converted into Energy and does NOT lead to the accumulation of fat in the Heart and Arteries…..helping BOOST Energy, Endurance and Performance and PROMOTE FAT LOSS!!

It can be bought nearly everywhere now…online, groupon, costco and most supermarkets and ALL health food shops….YES it is more expensive than a normal oil , but can you really put a price on your health???

Ensure it is 100% Coconut Oil and NO added Stabilisers or E Numbers…be very careful!!!

How can it be used:

* In Stir Fries

* Smoothies

* When cooking most foods….as a replacement for the usual oils you use.

* Cooking and Baking

* On your Skin

* Added to hot drinks

* Hair product

* Added to Epsom Salts in the bath

* Massage Oil

If you are worrying about a very strong taste…it isn’t, Im not really a fan of coconut on mass but it is absolutely GORGEOUS in cooking and especially Stir Fries and Smoothies

get investing in some….if you are serious about your health! I know £10-15 can sound expensive but you spend tons of money on crappy food and alcohol every week….this is an investment in your health

The choice is yours

Jen x

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Warming Soup Recipe

The past week the temperatures have really dropped so why not make up a winter warming soup….you can take along to work and share with all the family and its Healthy and Tasty

Broccoli & Apple Soup

Serves 4. You need:
1 tablespoon olive oil
2 cups fresh broccoli stalks, peeled and diced
2 tablespoons fresh thyme, finely chopped
1 cup onion, thinly sliced
1 cup red cooking apple, peeled and diced
½ cup celery, diced
4 cups all-natural chicken stock
¼ teaspoon ground pepper
¼ cup plain, active culture yoghurt
2 tablespoons minced parsley
1. Heat oil in a large pot with the lid on. Add broccoli, thyme, onion, apple and celery.
Cover and cook over low heat 10 minutes
2. Add chicken stock and pepper and cook 30 minutes more
3. Remove from heat and cool slightly
4. Puree the soup one portion at a time in blender or food processor
5. Serve hot or chilled and garnished with a dollop of yogurt and sprinkling of minced

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