What springs to mind when I say vinegar? Goes great with salt on my fish and chips possibly? Or great for cleaning the bathroom mirror with yesterday’s newspaper, well not any more, now you can say great for my health. That’s right apple cider vinegar, which has long been used in home remedies, has been shown in recent studies to help with high cholesterol, diabetes and even some cancers.

I’m not going to lie to you, it’s pretty strong tasting stuff so if you are new to ACV I wouldn’t recommend trying to drink it in water straight away as many cleanses suggest. You could start incorporating it into a simple salad dressing, soup or juice to ease you into the flavour, just remember ACV can be harsh on your tooth enamel so never drink it undiluted and use a straw where you can.

However you decide to use it, it’s well worth it for some of these amazing health benefits.

• Help prevent indigestion
• Aid detoxification
• Promote weight loss
• Stabalise blood sugar levels
• Alleviate skin problems
• Keep hair healthy , soft and shiny
• Combat bacterial infections- clear your stuffy nose or upset stomach!!

The top benefit of ACV: it’s inexpensive and you can usually pick it up in the vinegar isle at your local grocery store so no hassle of hunting it down in health food stores. You want to check the label and look for raw, unfiltered with the “mother of vinegar” to ensure it is unheated and unpasteurized. If you are worried about the high acid content affecting your throat, stomach or any other medical condition you may have, you can always check with your doctor, otherwise try it out and as always let us know what you think and how you feel!

See Rachel, our resident nutritionist and BodyAware Consultant, for more life changing advice when you are with us!

Hands up if you don’t eat eggs, and certainly not the yolk? You are not alone, people are always amazed when I tell them that eggs are a health boosting food that they should be including in their diet and that they are missing out on a whole lot of nutrients by opting for an egg white omelet at breakfast.  Let’s take a look at the nutritional benefits of the mighty (whole!) egg:

• A whopping 6 grams of high quality protein per egg, an essential component of the diet that helps the body repair muscle, grow tissue, maintain skin, hair and nails, regulate hormones, control metabolism and defend against illness.
• Omega 3 and 6 fatty acids essential for brain health, reducing inflammation in the body and boosting heart health.
• Eggs are a source of all the B vitamins that collectively play a role in the release of energy from foods, improve the body’s ability to withstand stressful conditions, produce hormones, form DNA, maintain normal functioning of the nervous system and improve circulation.
• An excellent source of selenium that acts as an antioxidant to fight free radicals in the body that can cause premature aging, illness and disease. Selenium also reduces inflammation, supports the immune system and protects the heart.
• Can aid weight management due to their high quality protein content that helps you stay fuller for longer while keeping you energized throughout the day.

So how many of you are reading this but thinking what about cholesterol? And quite rightly so, for years you’ve heard the bad reputation that eggs have been given, deeply scrutinized for raising blood cholesterol levels and contributing to heart disease.

Well worry no more my egg loving friends, scientists have now shown that the cholesterol in food and the cholesterol in blood aren’t as directly related as was once thought. A study in the University of Arizona by Dr. Wanda Howell and colleagues reveled people on a low saturated fat diet can eat up to 2 eggs per day without showing signs of their blood cholesterol raising.

There we go, several reasons for you to throw out the sugar-loaded breakfast cereals, break out of your shell, come on over to the sunny side and get eggs-cited about breakfast time again!!!

When it comes to kicking butt in your workout, what you eat before plays a vital role, eating too much too close can leave you at risk of feeling uncomfortably bloated but going in hungry won’t allow you to give it all you’ve got! Ideally you should look to consume a small amount of carbohydrates, protein and fats one and a half to two hours before your workout, with water to ensure hydration, to give you energy, power and strength. Check out these mouth- watering snacks that will set you up for a successful workout.

• Smoothies: Smoothies are a great pre workout snack as they are easy to digest and allow you to fill up on nutrient dense ingredients; my personal favourite is almond milk, half a banana, handful of strawberries and a handful of spinach.
• Nut Butters: Whether you chose almond, peanut or cashew, nut butters provide protein, fibre and a host of vitamins and minerals to support a healthy body and mind. Try spreading your nut butter of choice on slices of apple for a slow releasing nutrient dense snack before you hit the gym, particularly good as a small snack 30 minutes before a workout first thing in the morning.
• Greek Yogurt: Pair the yogurt with a chopped banana and a sprinkle of chia seeds for a super food snack fit for any Adonis or Greek Goddess!

There are also things you should look to avoid before you work out that could really cause an upset stomach which could sabotage your workout or worse still force you to throw in the towel in the middle of your session. Stay away from anything you know causes digestive problems for you, any unfamiliar foods, high fibre foods and refined carbohydrates or sugary snacks that may cause a blood glucose drop during your workout.

If you’re anything like me you might just throw in a teaspoon of whatever spices you have knocking about in the cupboard to your dish in the hope that it will add some flavor. Well the brownie points go to us, that little sprinkle, all be it a last minute thought, can actually boost the nutritional value of your food and even deliver some disease fighting phytonutrients.  

Let’s take a look at what we can gain from simply adding a little spice at dinner time!

• Turmeric: contains a powerful pigment known as curcumin that brings anti-inflammatory properties to this popular spice which could bring relief to rheumatoid arthritis sufferers as well as other inflammatory diseases and cancers.
• Cinnamon: whether you add it to your pumpkin pie or homemade granola it can help prevent blood sugar spikes that lead to cravings throughout the day, long term the antioxidant properties of cinnamon can reduce risk factors for diabetes and heart disease.
• Ginger: you may already be aware of the fact that ginger settles an upset stomach but it also reduces inflammation and pain, perfect if you suffer from exercise related muscle soreness, throw it freshly grated into a post workout smoothie.
• Cayenne Pepper: this little fire cracker will bring a good source of antioxidants to your dish which help fight free radicals in the body that can lead to premature aging, illness and disease.
• Nutmeg: is for life not just for Christmas! You can expect a host of benefits including detoxification of the liver and kidneys, pain and indigestion relief, healthier skin and better sleep by adding nutmeg to your day; try a pinch in your coffee or a sprinkle on your oatmeal to brighten up any morning.

So there it is every little helps! Try something different with your spices and let us know what you think.

We know that uncontrolled high blood pressure can lead to serious health problems such as heart attack and stroke, even more frightening is that you can have high blood pressure for years without showing any symptoms, so why wait? There are foods we can look to include in everyday life that can help lower blood pressure and reduce your risk of heart disease. 

Here are my 4 favorites:

• Spinach- Packed with potassium, folate and magnesium required for lowering and maintaining blood pressure. Throw a handful of leaves into your smoothies for hidden greens or simply add it to your regular lettuce for a salad fit for Pop-eye!
• Beans- including kidney, lima and butter. Beans are great sources of fibre, magnesium and potassium, add them to your pop-eye salad or try out some exciting bean burger recipes just in time for the bbq season.
• Bananas-another versatile source of potassium, try coating a banana with honey, topping with chopped almonds and grilling until crispy for a blood pressure lowering treat.
• Beets- adding raw beets to your day could help lower blood pressure try it grated on your salad or make a juice with apple and carrot to reap the rewards.

Start today and see how hassle free lowering blood pressure can be and take a look at the health and fitness blog for more information on understanding blood pressure.

I’m sure we can all put our hands up to reaching for the ice cream tub, Bridget Jones style, during a bad break up, but continually being unable to say no to cravings at low times can be detrimental to your weight loss goals.

Comfort eating and food rewards are habits that have been instilled in us from a young age; when we cried as babies our mothers gave us milk, as an infant we were given sweets or ice cream as a treat if we were good or a reward if we were hurt, so it’s no surprise that we look to food as a comfort or reward when we are older as we have learned over time, that this will make us feel better.

Comfort eating is a temporary fix that can result in weight loss havoc, but don’t despair there are steps you can take to regain control of your eating habits.

1.  ANALYSE YOUR DIET: Keep a food and mood diary. Try writing down everything you eat for a week and note how you were feeling before you ate it, try to pinpoint what it is you need and aren’t getting.
2. PLAN AHEAD: You can’t eat the chocolate bar if it’s not there! Remove the temptations from the cupboard and keep the fridge stocked with fresh fruit and vegetables that are quick to slice up and enjoy.
3. FIND A DIFFERENT COMFORT: If you are eating because you are bored, find another way to amuse yourself and step away from the biscuit tin. Exercise is a natural mood-enhancer with a double whammy as it will burn calories and it might even release some tension too.
4. TRY WAITING: If you are really craving some comfort food, try waiting 15 minutes before you reach for the burger and fries. It will give you time to evaluate whether you really do need it and the craving may subside.
5. DON’T DEPRIVE YOURSELF: Diets don’t work when you are left feeling deprived of foods you enjoy,  this kind of deprivation can led to binge-eating, which will only make you feel more guilty. It’s about making a lifestyle change that finds healthy alternatives and including a little treat so you don’t crave and obsess over “forbidden foods”.
6. INCLUDE GOOD MOOD FOOD: There is growing evidence that foods rich in omega-3 fatty acids, help the mind as well as the body; diets rich in fresh fish, oils, nuts and plenty of vegetables are common to people showing  less signs and symptoms depression.

 Try some of these simple tricks and say adios to comfort eating for good!

So we looked at the nutritional awesomeness of snacking on nuts, but it doesn’t stop there, oh no as variety is the spice of life mix your snacks up a little to really see the rewards of eating regularly.

When a snack attack occurs, look to include fresh or frozen berries for a super satisfying, guilt free nutritional boost to your day.

Here are some of my favourite berry treats:

Blueberries; an excellent source of antioxidants that help the body resist damage from free radicals that lead to premature aging. 

Try fresh blueberries topped with a tablespoon of natural yogurt and a drizzle of honey, yum yum!

 Strawberries; another antioxidant rich berry that’s also loaded with vitamin C  which strengthens the immune system as well as increases the absorption of iron in the body.

Try a strawberry and almond milk smoothie for a delicious afternoon pick me up!

 Raspberries; also packed with antioxidants and vitamin C as well as fibre, manganese and vitamin K that all together promote heart, brain and eye health, what a combination!

Try popping frozen raspberries into your regular glass of water to make your water intake a little more enjoyable and refreshing.

Cranberries; you might already be aware that these understated berries can help maintain a healthy urinary tract, but they are also a great source of antioxidants which may protect against disease including, heart disease and cancer. However the benefits are almost totally depleted when excess sugar is added, so stay away from artificially sweetened cranberry juice, try making your own juice and sweetening it with apple juice instead.

Goji; so you have probably heard of this nutritional powerhouse but not really sure what all the fuss is about, right? Well like the other berries it is high in antioxidants but also gets its superfood recognition from its beta-carotene, amino acid, vitamin C,E and B content, making it natures warrior protecting eye health, liver function, improving fertility, boosting immune function and circulation and really just supporting all round longevity.

If your childhood was anything like mine, you can probably still hear the sound of your mother’s voice warning you not to eat in between  meals, but actually the word “snack” has earned itself a bad reputation without foundation, snacking isn’t a bad thing, what matters is what and how much you snack on.

Snacking in between meals is the perfect chance to get extra nutrients, eating regularly maintains steady blood sugar levels which can prevent feelings of hunger and cravings and people who eat regularly tend to have a lower calorie intake than those who skip meals.

Unfortunately, I’m not talking about noshing on cookies and cupcakes, try adding some health boosting nuts to your day to reap the nutritional and weight loss rewards.

• Almonds; rich in antioxidants to fight the signs of aging, serving size 23 nuts
• Cashews; good source of magnesium to help strengthen bones and teeth, serving size 18 nuts
• Walnuts; rich in omega 3 to reduce inflammation in the body, serving size 14 halves
• Pistachios; source of potassium to promote healthy muscles and nervous system, serving size 49 kernels
• Brazil Nuts; rich in selenium which can relieve the symptoms of arthritis, serving size 5 nuts

Stay tuned for more snacks that pack a nutritional punch!

Hopefully from reading our blog over the past few months you can see that in order to achieve your weight loss goals, fad diets are not the answer.  It is actually about a lifestyle change; becoming aware, educating your mind and changing your body.

Boy have we got something to make you smile today! When making the lifestyle changes required to reach and maintain your weight loss goals, you can still have your treats!

It is important to find a way of eating that suits your body and your weight loss goals but also allows you a treat, focussing on healthy nutritional choices all week but allowing yourself a treat meal on the weekend avoids the feeling of deprivation and will help you to control your desire for tempting foods; compared to trying to go cold turkey and cut out everything you desire which can result in cravings, feelings of failure if you give in and often binging on the desired foods, which starts a whole new cycle of emotions.

So we can see that the eat and treat method can actually help you out long term to achieve your goals, but it is important to prepare yourself for your treat.

• Decide whether you are going to allow yourself a very small treat several times a week or one day to eat a more substantial treat
• Once your treat time is over immediately, re-start your healthy eating regime.  Do not use the treat as an excuse to over eat
•  Do not keep treats in the house the rest of the week. Buy only one serving size for your treat day, or re-size other portions if there are left overs and freeze straight away.  “Out of sight out of mind!!!”
• On the day of your treat, eat nutritious, filling foods that will help you avoid overeating due to hunger when it’s time for your treat
• Do not think of your treat as an off limit food so you do not have feelings of guilt afterwards. Think of it as an allowable part of your healthy eating lifestyle
• If you are eating out for your treat and you feel the portion size is too big, order a child’s or smaller portion or share with a friend

We are big fans of afternoon tea here at the BodyHoliday as I’m sure many of you know, but did you know that the little afternoon pick me up can actually have many health boosting benefits. Unfortunately I’m not talking about the scones, but next time you stop by the Pavilion at tea time try out one of our herbal teas, besides being a warming, caffeine-free treat adding to your daily water intake, herbal teas can have a range of health benefits.

Here are some of the most common flavours and their benefits, but don’t be afraid to try something new!

Peppermint

• Can relieve abdominal gas and bloating
• Can relieve muscle spasms
• Good for nausea

Ginger

• Can relieve symptoms of motion sickness; nausea, vomiting, upset stomach
• Great for aiding digestion

Chamomile

• Calming and sedative properties
• Can aid insomnia

Lemon Balm

• Good for lifting the spirits!
• Can help with concentration

Dandelion or Milk Thistle

• Good liver cleansers

Rose Hip

• Good source of vitamin C

Green Tea

• Can assist in weight loss
• Promotes healthy gums