Winterise your Health

Winterise for your health   With cold weather here to stay we all need a survival guide to staying healthy in the winter months. Here are some top  tips to get winterised for your health.   Get Enough Vitamin D Vitamin D from the sun’s rays helps to jumpstart our body’s natural defences. But during the colder, shorter days of winter getting vitamin D from the food we eat becomes even more important. Make up for the lack of sunlight with Vitamin D from low fat dairy products, whole grain cereals and oily fish like salmon or tuna. Also, brave the cold and get outside for a natural dose of the sunshine vitamin.   Snack Smart With wintertime being indoor time, we tend to snack more. So set a regular snack-time as part of your daily routine and stick to it. This will help you avoid mindless snacking, especially around the holidays. And always try to include fruit and vegetables as part of your snacks.   Boost Your Immunity Improve your chances of staying healthy all winter long with immune boosting foods. A balanced diet that includes foods high in antioxidant vitamins A, C and E is a great way to help build your defences. Try sweet potatoes and carrots for vitamin A. Get your vitamin E from nuts and fortified cereals and eat citrus fruits to provide a daily dose of Vitamin C. For all three antioxidant vitamins in one power food, go for spinach.   Move Indoors If you prefer to exercise indoors rather than brave the cold; consider a workout video featuring your favourite dance routine. Dance videos range from ballet to ballroom and from Latin to hip-hop. If dance isn’t your thing, try yoga, Pilates or a gym session.   Gear Up For Winter Safety Avoid injury during inclement weather. Make sure that your shoes or boots are waterproof and built for traction on ice and snow. Layer up with clothes that make it fun to go outside for a walk, even when the thermometer drops.   Keep Your Skin Healthy This Winter Avoiding dry chapped skin during the winter months can be a challenge. Meet the challenge head on. Follow these tips to winterise for healthier skin. Moisturise for the Season Choose oil based moisturisers over water based for maximum protection. Oil based moisturisers form a layer of protection for your skin.   Keep Up Your Sun Cream Routine Keep applying sun cream to the few areas that are exposed to the sun when you’re out in cold weather for extended periods of time. Your face and hands still need protection from UV rays during the winter. Some sun creams can also help protect your skin from exposure to wind, snow and cold.   Invest In A Humidifier Heating your home during the winter months can remove moisture from the air. This dry heat can wreak havoc on your skin. Use a humidifier to replace the moisture and lessen the likelihood of chapped skin from dry indoor heat.   Seal Your Lips Chapped lips are a common side effect of cold weather. Arm yourself with lip balm before chapping becomes uncomfortable. Lip balms that include wax or lanolin as the main ingredient soothe and provide a barrier to help moisture from escaping. Apply lip balm frequently and liberally all winter long and kiss chapped winter lips goodbye.   Hot Beverage Warm-ups A hot drink is the perfect antidote for a cold day. Here are some simple ways to winterise for your health at the coffee bar.   Go for the skinny option Espresso based drinks like lattes, cappuccinos and flat whites are concentrated shots of coffee with steamed milk added. Their milk content provides a calcium and vitamin D boost. So when you warm up with an espresso treat, cut calories by asking for skimmed milk and try and avoid adding sugar.   Try a Herbal Tea for A Change

There are a number of great herbal and fruit tea’s available in supermarkets and coffee shops including peppermint, camomile and lemon and ginger. These type of tea’s are caffeine free and low calorie so are a great way to keep hydrated

Stay Active this December

Stay active this December

 

With Christmas fast approaching and the celebrations beginning it’s easy to fall out of your normal fitness routine. So with that in mind here are some three simple tips to staying active this December:

 

Keep Active

 

Sounds simple, right?!

You may not be able to get to the gym or do your favourite exercise class as easily this month but that’s no excuse not to exercise. It could be a good time to get out of the house or office and go for a power walk or maybe even a little run? If you don’t fancy getting out on your own, at this time of year you will more than likely have friends or family over so here is a great opportunity to get out for a walk and socialise at the same time. In the lead up to Christmas get off the bus one or two stops before you normally do and walk it instead and try taking the stairs instead of the lift or escalators. If you’re working between Christmas and New Year take advantage of a quieter office and go for a walk at lunchtimes, this will clear your mind as well, making you work more effectively.

 

Plan

 

If you have a party to go to in the evening then aim to take some exercise during the day so you can, at least, get some calories burned off beforehand! Also, look to eat really well on the day of a party so that you have filled up on healthy food, taking in plenty of vegetables and protein. Factor in at least 2 consecutive days, during the holiday period, without alcohol so that your body has a chance to recover and to give your liver a rest! On the days that you don’t drink plan in some exercise as well. Again, this could just be a vigorous walk with friends or better still a little run. Whatever it is, plan it in and write in on your calendar as a healthy day

 

Get Ahead of the Game

 

The New Year always brings big plans and resolutions to get fit and healthy so why not get ahead of the game this year? Start to increase your exercise levels, now, in December, so that you can already be underway come January. Don’t wait until the second week in January to start your exercise regime, when you have eaten the last bits of cheese or chocolates. Get out there in December and especially in the week between Christmas and New Year.

 

Why not ask your nearest and dearest for personal training or gym related vouchers for Christmas? This way you can be sure that your exercise regime for the new year is going to be effective and long lasting.

 

Having personal training sessions will also give you the knowledge you need to exercise effectively on your own ensuring you can get the best of any sessions you do without your personal tra

Staying Healthy while travelling or on a Business trip

Staying healthy while travelling or on a business trip

 

If you are frequently travelling for work or pleasure, it can be difficult to stick to your healthy eating regime.

 

For work, it can mean meetings or events and staying over- all of which involve eating out. This can all interrupt your routine and choosing healthy options is made that little bit more difficult, BUT not impossible!

 

Picking up some simple habits while on the move can make eating well while travelling much easier.

 

1)         You don’t have to eat food just because it’s free! Try to remember that just because you are offered food, you don’t have to eat it especially if you aren’t actually hungry. Food that you don’t need means extra calories.

2)         Stop by the supermarket when you arrive and pick some healthy snacks that you can have to hand when cravings set in. Some fresh fruit (banana, apples, pears, unsalted nuts). These will all keep fresh for a couple of days and are much healthier options than vending machines and coffee shops.

3)         Keep hydrated. Again keep a water bottle to hand in your bag at all times. When you arrive, pick up a 6 pack of water bottles for your room or to keep in your car so that hydration is always possible. By keeping hydrated, you can function at your best.

4)         Try fit in some exercise. Check in advance what parking is nearby your meeting destination, could you park 20 minutes away from your destination so that you can incorporate some exercise? Could you get off the train, tram or bus a few stops earlier? You could also take a brisk walk during your meeting lunch break. If you are staying overnight, is there a local park for a jog or run to clear your head?

5)         If eating or dining out, you can also be clever about the options you choose.

Don’t skip breakfast! Be careful at buffet breakfasts, as it can be easy fall into the trap of choosing high fat and salt cooked breakfasts. Choose instead porridge or Weetabix with fresh fruit and yoghurt and some brown bread. If you really crave a cooked breakfast try a poached egg, cooked tomato and some beans.

 

For lunch, why not choose a brown bread sandwich with lean protein or vegetarian option, salad, and a low fat dressing or relish. Skip the sides such as crisps or chips.

 

If eating dinner out, choose tomato based sauces with pasta and avoid creamy sauces, ask for salad dressings on the side, choose a side of vegetables or salad instead or chips or creamed potatoes.

The Science of Food Hypersensitivity

 

The term food hypersensitivity refers to all ‘bad’ reactions to food intake. This includes both food allergy and intolerance. With a huge increase in focus on nutrition and diet, there can often be some confusion between having a food allergy versus a food intolerance.

 

So what is the difference?

 

A food intolerance describes food hypersensitivities other than coeliac disease and food allergy. This is non allergic and it does not involve the immune system. Symptoms may include nausea, vomiting, flatulence, bloating, hives, headaches and joint pain. The symptoms of a food intolerance usually do not occur immediately nor are they life threatening. This may include intolerance to lactose, gluten or food additives.

 

How is a food intolerance diagnosed?

 

It is essential to discuss these symptoms with a doctor who will take a detailed history. The only real way to diagnose a food intolerance is by avoiding the suspected food and then reintroducing it gradually while monitoring symptoms.  If certain food groups are being avoided, it is important that these nutrients are included in the diet in another way to achieve a balanced and healthy diet. It is useful to discuss this with a GP who may refer on to a dietitian.

 

Remember that self- diagnosis is extremely risky and can mean cutting out safe and nutritious food!

 

A food allergy is an immune response launched by the human body to a food item that is normally harmless. The human body wrongly thinks that a protein in the food is dangerous and launches a fighting immune response. This reaction may include; hives, facial swelling, vomiting, eczema and breathing difficulties. This usually occurs within 30 minutes of food digestion.

 

            How is a food allergy diagnosed?

 

Food allergy should always be diagnosed by a registered health professional.

A detailed clinical history of symptoms, background and family history will be taken. This will then be followed by a blood test which tests for specific antibodies.  A skin prick test may be carried out under medical supervision.  The skin is pricked and a small amount of the allergen suspected as the cause of the reaction is placed on the skin to determine if a reaction occurs.

Dietary exclusion may be the only option for certain types of food allergies and this should be done with consultation from a registered dietitian. If certain foods are being avoided in the diet, it is important that these nutrients are included in the diet in another way to achieve a balanced and healthy diet.

 

Complementary and alternative medicine allergy testing

 

There is a myriad of commercial tests available in the market and in health food stores which claim to diagnose food allergy and intolerance. These include; IgG blood tests, pulse tests, electrodermal tests, kinesiology, hair analysis, leucotoxic and cytotoxic testing. These should all be avoided as they have no scientific evidence to support them

The Power of Dairy

The Power of Dairy   The benefits of dairy are numerous! There is endless amounts of evidence to show the benefits of good nutrition and dairy as part of a healthy diet in the prevention of disease- osteoporosis, cardiovascular disease, obesity, type two diabetes and cancers. Dairy is a unique package of essential nutrients! Dairy is a source of high biological value protein (for muscle function) and calcium (for bone health). Dairy foods also contain important nutrients for nerve and muscle function, energy release, immune function and blood pressure.   Milk and dairy foods are important and are recognised as part of a healthy dietary pattern. In Ireland, it is recommended to choose between 3-5 servings of dairy per day.   What is a serving?   ·         200mls Milk ·         125g Yoghurt ·         200mls Yoghurt drink ·         25g Cheese/matchbox size   It is better to choose dairy that has been fortified with vitamin D as we don’t tend to get enough sunshine in Europe!   Dairy and cancer   The World Cancer Research Fund has concluded in a recent report that there is strong evidence dairy is protective against colorectal cancers. There is also indication of a protective effect of milk and milk products in the prevention of breast-cancer and bladder cancers. The protective (anti-carcinogenic)   effect of dairy is likely due to a combination of its composition; full of calcium, vitamin D, lactoferrin, Vitamin K, probiotics and its fatty acid structure.   Dairy and bone health   Milk and dairy foods contain calcium which is important to build and maintain healthy bones. Dairy foods also contain other important nutrients for bone health- protein, phosphorus and potassium. Fortified dairy will also contain vitamin D.   Dairy and blood pressure   Research shows that milk and dairy intake, particularly low fat dairy, may have a beneficial effect on blood pressure. Diets which focus on fruit and vegetables and low fat dairy have found to be effective in the reduction of blood pressure. Magnesium, calcium and potassium found in milk are linked to the regulation of blood pressure. Riboflavin is a B vitamin found in milk which regulates homocysteine- involved in regulating blood pressure.   Dairy and weight control   Milk and dairy products have recently been associated with having a positive role in weight management and obesity prevention, lower body weight, lower body fat and lower abdominal fat.  Dairy foods are therefore recommended as part of a weight reducing diet- at least 3 portions per day.   What about dairy alternatives?   Although dairy alternatives may be fortified with calcium, evidence suggests that the calcium in milk and dairy has longer lasting skeletal benefits because of its calcium-phosphorus ratio. Dairy alternatives do not have the same matrix of nutrients and therefore are unlikely to carry the same health benefits as dairy foods.   For more information and research on milk and dairy visit www.milknutritiousbynature.eu

Healthy Gut

Nutrition for a Healthy Gut

 

So many of us experience issues with bowel and gut health and symptoms such as wind, bloating, cramps, diarrhoea and constipation. That’s why it’s so important to ensure that you chose the right foods and meal pattern to optimise your gut health in order to optimise how you feel from the inside out. 

Bowel and gut health can be affected by so many different factors including- stress, diet, activity, smoking, periods of fasting or irregular meal patterns, antibiotics and alcohol.

What steps can you take to optimise your bowel health?

 

1.         Increase your Fibre

Fibre is crucial to a healthy diet. It is found in the structure of fruit and vegetables and wholegrains and is not fully broken down, therefore passing through the gut undigested. It helps in moving material through the digestive system. Ways to increase your fibre include; Choose porridge or Weetabix as a breakfast cereal, introduce a smoothie/fruit juice in the morning, add fruit to your snacking regime, switch to wholegrain breads and cereals and include at least 2 portions of vegetables at main meals.

Fibre has huge benefits aside from gut health including benefits to heart health, weight maintenance, and prevention of diabetes and certain cancers.

 

2.         Think Hydration/Fluid

As you increase your fibre intake, it is important to also increase your fluid intake. This helps to avoid wind and bloating and move the stool through the gut. Aim to drink at least 8-10 glasses of water per day.

 

3.         Get active

Ensure you partake in exercise regularly such as walking, cycling or swimming. Physical activity carries huge benefits in that it promotes muscle contraction and healthier bowel habits. Not only that, research has shown physical activity is key for reducing your risk of heart disease, cancer and diabetes.

 

4.         Regularise your Meal Patterns

Try not to skip any meals and take at least 3 meals per day. This means that your gut does not experience long periods of fasting which can contribute to symptoms such as wind and bloating. Regular meal patterns can lead to regular bowel habits. Avoid eating meals late at night before going to bed.

 

5.         Healthy Eating

Follow a healthy eating diet as per the food pyramid/Eatwell plate including plenty of fruit and vegetables, wholegrains, low fat dairy, lean sources of protein, and only small quantities of fats or oils.

 

•           Start your day with a high fibre breakfast. This could include Weetabix, All Bran or Porridge with some fruit added.

•           Take time to eat and digest meals. Chew your food well to aid digestion. Sit down during meals- they should be an enjoyable experience.

 

6.         Know your own triggers.

Avoid food and drink that you have noted to upset your digestion. Reduce your intake of caffeine, alcohol and spicy foods as these can commonly cause gut symptoms. Smoking is also a common trigger for gut symptoms

These are the first dietary steps that are recommended for those experiencing gut symptoms. If this first line advice does not help your symptoms, keep a food and symptom diary and discuss with your GP or a registered dietitian for further advice www.indi.ie or www.bda.uk. If you have any diagnosed or existing bowel condition, it is also recommended to speak with your GP or a dietitian for individualised advice.

Take 15

 

We hope that you have enjoyed our Take 15 campaign this month and have managed to have a Take 15 event of your own with your team.

 

We wanted to finish this month’s blog reminding you all of the importance of Taking 15 for your mental wellbeing

 

Life can be hectic, and it’s easy to get wrapped up in day to day challenges at work and at home.

This month Aramark encouraged all our team members and customers to take 15 minutes away from TVs, computers, phone calls, and smart phones to connect with a colleague or friend.

 

According to a study headed by John Trougakos, Professor of Organizational Behaviour at the University of Toronto, when employees take breaks at work,  they become less fatigued and have more energy. They also increase their ability to focus and problem solve. Trougakos’ study also found that taking time off during breaks and interacting with your co-workers made for a more positive work environment for everyone. A more positive work environment equates with less stress, and less stress leads to higher productivity and problem-solving abilities for everyone.

 

According to James A. Levine, a Professor of medicine at the Mayo Clinic, workers don’t take enough breaks — especially breaks involving movement. He has done studies showing that workers who remain sedentary throughout the day are impairing their health. “The design of the human being is to be a mobile entity,” says Dr Levine, who is also a proponent of standing, and even walking, while working and during meetings. So remember to TAKE 15 at least once a day – grab a cuppa with a friend, go for a walk around the office block or simply take time to do some yoga/meditation exercises away from your work environment.

 

So remember to TAKE 15 at least once a day – grab a cuppa with a friend, go for a walk around the office block or simply take time to do some yoga/meditation exercises away from your work environment.

 

Why not re-watch the take 15 video to remind yourself of how important it is to Take time out regularly by clicking HERE.

Gut Bacteria and Mental Health

Gut bacteria and mental health

 

Want to improve your mood? Take care of your gut.

Want to improve your gut? Take care of your mood.

 

Scientists have found that your brain and your gut have a deep connection. Millions of neurons connect them together. Stress goes down from your head to your gut, knocking you and your gut flora

off-balance. On the other hand, a healthy gut can help make your brain happier. “If you have alterations in the brain, you will almost certainly have altered output to the gut because the two organs are that closely connected.” Emeran Mayer, a gastroenterologist (David Geffen School of Medicine, U California, LA).

 

For example, 95% of your serotonin (a hormone so influential on good mood and pleasure that it is often referred as the ‘happiness hormone’) is produced in your gut.

 

The vagus nerve, is a nervous highway that goes from the head to the abdomen. Ninety per cent of the information that travels along this nerve goes from the gut, to your brain, and not the other way around.

The hundreds of trillions of bacteria that live in your gut deliver chemicals in the blood that may get to the brain and modulate your mood. This may explain why scientists have found the health of your mind depends a lot on the health of your gut!

So what can you do to keep your gut in balance? It is almost completely a matter of how you eat.

Follow guidelines already stated in this leaflet and include probiotics in your diet.

 

PROBIOTICS

Probiotics are live microorganisms that provide beneficial effects. These products supply your gut with a beneficial intake of certain kinds of bacteria. According to the World Health Organization, probiotics are

‘live micro-organisms which, when administered in adequate amounts, confer a health benefit on the host’.

Probiotic rich foods include;

Honey, Fermented Vegetables, Sauerkraut, Dark Chocolate, Root and ginger beers, Olives, Buttermilk, Raw Pickles, Yoghurt, Kefir, Raw vinegars, Miso, Sourdough, Wine

 

For more information download the Take 15 booklet HERE

TAKE 15 for October!!

With Our take 15 campaign running for the whole month of October we wanted to continue to talk about all things mental wellbeing in this blog.

 

This week we’re talking about how eating regularly is key to your mental wellbeing.

 

THE IMPORTANCEOF REGULAR MEALS

Eating regularly throughout the day is important for a number of reasons.

Regular meals provide an even source of energy, in contrast to the dips and spikes created when meals are missed.

You also need to feed your brain regularly with the right mix of nutrients for it to work properly. Unlike other organs, your brain relies on a steady supply of glucose (ideally coming from starchy carbohydrates) as its primary fuel. When blood glucose levels rise in a moderate manner and are sustained for longer, there is greater ability to concentrate & think clearly which supports stress management (both low & high blood glucose is a physical ‘stress’ to the body and can contribute to overall stress).

 

WHAT IS REGULAR EATING?

Regular eating involves eating something roughly every 3 hours. Regular eating usually takes the form of three meals and 2 or 3 snacks a day. Ideally, you want to try to eat breakfast within an hour of waking following

with lunch and dinner being 5-6 hours apart after that - not forgetting a healthy snack in between.

 

EATING THE RIGHT TYPE OF CARBOHYDRATE

There is a direct link between mood and blood sugar balance. All carbohydrate foods are broken down into glucose and your brain runs on glucose.

For example, refined carbohydrates such as sweets, cakes, biscuits, white bread etc. rapidly raise our blood sugar levels causing a sugar high which cannot be sustained and results in a dip/sugar crash which can set off a series of mood swings (fatigue, irritability and headaches). The best way to keep your blood sugar level even is to eat what is called a low Glycemic Load (GL) diet and avoid, as much as you can, refined sugar and

refined foods, eating whole foods instead (brown rice, granary/wholegrain bread, potatoes, wholemeal pasta, lentils), fruits, vegetables, and regular meals.

 

WHAT SHOULD I SNACK ON BETWEEN MEALS?

Here are just two of many food groups to consider.

Eat plenty of colourful fruits and vegetables: Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals,

antioxidants, and fibre.

Focus on eating the recommended daily minimum of five to seven servings of fruit and vegetables and it will naturally fill you up and help you cut back on

unhealthy foods.

 

NUTS AND SEEDS

A quick easy snack to take on the road but also a nice addition to any salad, cereal, stir-fry. Nuts provide a range of nutrients, including large quantities of healthy monounsaturated and polyunsaturated fats (49–74% total fat), and moderate amounts of protein (9–20%).

Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper).

 

From a mental health

perspective these nutrients have the following effects:

• Magnesium, may help improve memory and protect against age-related memory loss, according to a study in the journal Neuron.

• Vitamin B6, can lift your mood.

• Vitamin E, may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia.

• Brazil nuts are one of the best sources of the mineral selenium, and studies have shown that people who are low in it have increased rates of depression, irritability, anxiety and tiredness.

 

As all nuts have different nutrition credentials and offer various health benefits keep mixing them up but remember they are an energy dense snack so be careful of portion size, a handful a day is a good guide