New You Boot Camp Discussion – Top 10 Tips to Keep Motivated

Top 10 Tips to Keep Motivated

1. Keep a food diary

Set it out like this – Breakfast, Snack, Lunch, Snack, Dinner. Record what you ate followed by the calories. At the end, write a calorie total.

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2. Look at the picture of what you want your body like

Of course, keeping in mind at all times that you will achieve this by exercise and Healthy eating, Not fasting. Fasting only makes you hungrier and your body will not reward you.

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3. Look at pictures of healthy food

Surf Tumblr for healthy food photos. You’ll see all the vibrant colours of juicy, crunchy veggies and luscious berries, which are all bursting with goodies for your body!

Healthy-Foodd

4. Put things into perspective

A small cheeseburger or a sweet muffin is equivalent to a massive plate of lean protein and unlimited vegetables. Enough said.

5. Weight loss – 70% food, 30% exercise

If you run for an hour every day but eat junk, you won’t be slim. To work off 1 small choc cookie you’ll need to do 12 laps of a large football field. Eat healthy; you won’t need to exercise as intensely.

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6. Summer

Most people think of this beautiful season when they want to lose weight. Think of how confident and liberated you will feel in your favourite swimsuit.

06-20-12-Woman-doing-pushups-with-her-legs-on-and-exercise-ball-on-a-tropical-beach.

7. Music

Make yourself playlist of 10 songs you love! Each song is about 3 minutes – that’s 30 minutes of exercise! Put on some comfy shoes and walk! If you have a large backyard, do laps! It’s relaxing and you’ll breathe in some oxygen and soak in some Vitamin D from the Sun!

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8. 6 day diet

Eating healthy can make you crave bad foods. So chose a day when you can splurge. You can ‘up’ the fruit by making a massive fruit salad. This ‘ll fill you up so that you don’t feel like cookies anymore, and although it’s slightly higher in calories than your daily limit, you’re still getting sweetness and nutrients!

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9. Exercise with a friend.

Statistics tell us that people who exercise with a friend are more successful at exercising consistently. You can keep each other accountable. Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done!

friends-jogging-outside-during-the-summer

10. Finally, see results and get compliments. That’s really motivating! GO FOR IT!

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New You Boot Camp Discussion – Adrenal Fatigue Is Becoming More Common

Few people know about adrenal fatigue. What is it?

Mary-Lou Harris (FdSc, Dip ION, ITEC) senior nutritionist of  New You Boot Camp says that Adrenal Fatigue is when the body’s ‘stress threshold’ is exceeded.  This is usually due to medium to long term stress (even internal low level stress) or extended periods of eating a refined foods/fast foods/high stimulant diet.  Mary-Lou says that our endocrine (stress hormones) system still works in the same way that it did when we were cave people…it is only our external environment that has changed.  Our ‘jungle’ just looks different, and we no longer recognise the ‘Tigers’…it does not mean they are not there….emotional and environmental stress, alcohol, cigarettes, recreational drugs, caffeine, and sugar are all examples of ‘modern day tigers’ and a prolonged experience of these puts us in the familiar ‘Fight or Flight’ syndrome.

Is it a cause for concern among fitness fans? If so, why?

Yes, Mary-Lou says that it is a cause for concern amongst fitness fans, as one of the stress hormones released by the adrenal glands (cortisol)  raises your blood sugar levels too quickly (for the energy to fight or run away from the ‘tiger’) which will fairly quickly’ upset your blood sugar balance, causing low energy and an inability to recover from exertion as fast as you need to when exercising.  Cortisol also increases inflammation which is an absolute NO in the world of fitness, as this is commonly associated with heart attacks.  Other health difficulties associated with adrenal fatigue and excess cortisol production is hormone imbalance…especially in female athletes, high cholesterol, high blood pressure, depression, energy dips and fatigue (including Chronic Fatigue Syndrome), digestive imbalance and many more.  It is essential to manage the health of your adrenal glands.

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Do you think adrenal fatigue is becoming more common? If so, is there a particular demographic of people you see suffering from symptoms (e.g. women/men in there 30-60s, city workers, extreme fitness fans etc)

In you experience, who’s at highest risk of adrenal fatigue?

In Mary-Lou’s experience as a Nutritionist and Wellbeing Therapist, Adrenal Fatigue (which precedes Adrenal Exhaustion (e.g. Chronic Fatigue and other stressful health conditions) is one of the most common health problems facing our modern day world. It is now termed “21st Century Syndrome”.

Most people are not aware of it as an underlying health concern, as they only look at symptoms, and do not appreciate that they come from tired adrenal glands.

The most at risk are shift workers, and ‘party animal’…especially those who frequently burn the midnight oil or beyond, and couple that with drug and/or alcohol/cigarette intake.

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People who eat a ‘grab and go’ type refined carbohydrate and coffee/fizzy drinks diet.  City workers, taxi drivers etc typically fall into this category.  Mary-Lou’s experience suggests that women are often more susceptible, as many are juggling career and family.  Having said that, any person-male or female- who is given to high emotional sensitivity, or has deep unresolved emotional issues from their past (even as far back as small childhood) is at risk of adrenal fatigue.

Younger people can also experience this problem as it can start as early as at birth.  Mary-Lou is dedicated to keeping her pregnant mothers as stress free as possible, as pregnant women who are very stressed during pregnancy, or had stressful lives prior to pregnancy, can ‘borrow support’ from their baby’s newly forming adrenal glands (during third trimester) .  This means that the baby is born ‘on the back foot’ as Mary-Lou puts it as their resources to manage stress are depleted.  This is usually accompanied by a stressful home environment, as the circumstances that gave rise to the mothers depleted adrenal state often continues post birth, so the child’s adrenals become more and more tired as they get older.

What are the common signs of adrenal fatigue among fitness fans (e.g. below par performance, all-day exhaustion etc)?

  • Weight gain around the belly
  • ‘Puffy’/’bags’ directly under lower eyelash area
  • Declining immunity
  • Inability to heal or recover as well from injuries
  • Low and declining performance and energy levels
  • Sugar or caffeine cravings
  • ‘Needing’ or ‘deserving’ a drink (alcoholic) at the end of the day
  • Increasing depression or unexplained anxiety
  • Light sensitivity to the eyes (need sunglasses or bright lights ‘hurt’ the eyes
  • Thyroid imbalance – often not picked up by the NHS tests due to being ‘sub-clinical’…but even though we are told that the test show ‘normal’, we still feel the ‘symptoms’ or effects of tired (low/hypo-) thyroid glands, as they ‘take their cue’ from the adrenal glands.
  • Slow metabolism
  • Constipation
  • …and many more

How to you treat adrenal fatigue?

Mary-Lou helps her clients to change their food/drink programme to a more supportive blood sugar balancing and adrenally supportive one.

EGGS: Science has now fully debunked the myth that eggs raise cholesterol.  We now know that eggs in fact SUPPORT cholesterol, as the egg yolk helps to manage cortisol.  She recommends starting your day with a breakfast that includes 2 eggs as they have the effect of ‘natural tranquilisers’

PUMPKIN SEEDS: These nutty tasting seeds are powerhouses of magnesium, which is known as ‘Natures Relaxing Mineral’

OILY FISH: There is an abundance of research that shows how oily fish (Omega 3s and minerals like zinc) support not only stable blood sugars and mood, but also immunity, which is common in adrenal fatigue.

BROWN RICE: Contains B vitamins and magnesium.-both essential for mood and blood sugar balance, and repair and weight management.

PROBIOTICS and other digestive support supplements, as stress and factors leading to adrenal fatigue quickly reduce digestive function.

Mary-Lou (as a Functional Medicine Practitioner) puts her clients onto specialised adrenal support supplements to help with repair and recovery so that they may function normally.

 

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New You Boot Camp Discussion – The best 10 brain foods and their benefits

Our brains take up only 2% of our body weight yet consume nearly 20% of our body’s energy. That’s why what we feed our brains is so important. Also, brain cells prefer a constant, steady supply of glucose. Eating “brain food” improves everyone’s moods, elevates learning and concentration, and sharpens memory and attention. The brain is an extremely metabolically active organ, making it a very hungry one, and a picky eater at that. The right food, or the natural neurochemicals that they contain, can enhance mental capabilities — keep you motivated, magnify memory, speed reaction times, defuse stress, perhaps even prevent brain aging.

According to our naturopathic chef, Rose Chamberlain here are the best 10 brain foods and their benefits:

1.         Oily fish

Oily fish is rich in omega-3 fats, Essential Fatty Acids (EFAs) that cannot be made by the body and must be obtained through diet.

Once consumed, Omega 3 is metabolized by the body to create DHA – decosahexaenoic acid. About 40% of the fatty acids in brain cell membranes are DHA. Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss. Good sources of omega 3 include oily fish- (salmon, trout, mackerel, herring, sardines, pilchards and kippers), linseed (flaxseed) oil, pumpkin seeds, walnut oil. Omega-3 fatty acid is a powerful and versatile nutrient that is essential for a healthy brain, heart, joints and general wellbeing.

2.         Eggs

Eggs contain Choline; a new substance recently discovered, this incredible substance is often grouped with B vitamins. Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions. Choline is the precursor molecule for the neurotransmitter acetylcholine, which is involved in many functions including memory and muscle control.

Choline is used by the body for so many different functions and its deficiency is now thought to have an impact on diseases such as liver disease, atherosclerosis and possibly neurological disorders.

Choline can be found in a wide variety of foods but Egg yolks are the most concentrated source.

3.         Blueberries & blackberries

Blueberries and blackberries have the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA through oxidative stress.  Oxidative stress has been connected with increased risk of certain cancers and brain degenerative diseases such as Alzheimer’s disease or dementia. Several researchers suggest that the consumption of blueberries may be effective in improving or delaying short term memory loss.

 

4.         Wholegrain foods

Diets containing wholegrain foods have been shown to lower the risk of developing chronic diseases such as heart diseases, diabetes and certain cancers. Whole-grains normally are used for their fibre content and capacity to reduce cholesterol. But it has other important nutrients such as vitamin E, selenium and phytic acid an antioxidant which effects may help prevent damage to blood vessels. These play a role in lowering the risk of developing heart disease and improve circulation. Good blood circulation will promote good blood flow to all organs including the brain. Another important aspect of wholegrain foods is their low-GI capacity which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day.

5.         Tomatoes

A recent study has suggested that the natural antioxidant lycopene present in tomatoes, has potential for neuro-protection and is a promising candidate for prevention and treatment of dementia, particularly Alzheimer’s.

6.         Dark vegetables

Dark vegetables are a great source of magnesium and vitamin K, which are known to enhance cognitive function and improve brainpower.

They are also filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors. A Harvard Medical School study with more than 13,000 women found that those who ate cruciferous vegetable up to three times a week, lowered their brain age by 1 to 2 years.

7.         Pumpkin seeds

Zinc is a powerful antioxidant but is also essential for synthesis of coenzymes that mediate biogenic-amine synthesis and metabolism of our immune system and neurotransmitters. Acute Zinc deficiency impairs brain function of experimental animals and humans. The good news is that just a handful of pumpkin seeds a day is equivalent to your recommended daily amount of zinc, vital for enhancing memory.

8.         Nuts and seeds

Recent research has indicated that increased vulnerability to oxidative stress may be the major factor involved in Central Nerve System functional declines in aging and age-related neurodegenerative diseases, and that antioxidants, including vitamin E, might help to prevent cognitive decline, particularly in the elderly.

Nuts and seeds are good sources of vitamin E. Add a handful a day of mixed nuts or seeds like walnuts, hazelnuts, brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed or unhydrogenated nut butters such as almond butter, cashew butter and tahini. Avoid salted roasted and salted nuts.

9.         Water

70 percent of our body is composed of water and our systems need water for almost every single function.  Dehydration can cause loss of focus, memory, brain fatigue and brain fog, as well as headaches, sleep issues, anger, depression, and many more. We can survive up to three weeks without food but would die in 3 days without water.

About three-quarters of your brain is water. A small study from Ohio University found that people well hydrated scored significantly better on tests of brainpower, compared with those who weren’t drinking enough.

10.       Turmeric

Curcumin, is a powerful anti-inflammatory from the turmeric root. Turmeric has been used for thousands of years as a medicinal preparation and a preservative and coloring agent in foods. Curcumin polyphenols share in common anti-oxidant and anti-inflammatory properties with associated health benefits as resveratrol extracted from grapes in wine, catechins from green tea and certain fruit juices (blueberries, strawberries, pomegranates etc.) Animal studies have shown that curcumin, actually clears away Alzheimer’s-causing proteins in the brain called amyloid plaques.

At New You Boot Camp we try to teach you what these nutritional benefits from food are. However, for those who follow us on line we thought this blog would be useful information for you all.

We have got plenty of easy recipes on the website which will give you ideas on how to keep your healthy mental function and help with your weight loss.

Have fun and enjoy!

Check out the recipes here: http://www.newyoubootcamp.com/recipes.php

 

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