Cutting Down on Alcohol

Cutting down on alcohol for the New Year

 

With the festive season well and truly over, many of us take pledges to ourselves to cut down on alcohol and rethink our approach and attitudes to alcohol intake.

 

Most of the food and drink we consume (e.g. cereals, dairy, fruit and vegetables, meat/pulses) provide us with nutritional value- calories, fat, carbohydrates, protein, vitamins and minerals. However, calories from alcohol are described as empty calories as they have no nutritional value.

 

Calories count!

Remember that alcohol is high in liquid calories and very easy to overconsume.

1g of protein= 4kcals

1g of carbohydrate= 4kcals

1g of fat= 9kcals

 

Remember that pure alcohol contains 7kcals/gram but that many drinks will also have added sugar, cream and fruit juice/mixers which will add even more calories.

 

Facts about alcohol

•           Alcohol will also interfere with your sleeping patterns, particularly the deep sleep phases of the sleeping cycle.

•           Using alcohol to cope with difficult feelings and thoughts will lead to more issues including- weakened coping skills, negative effects on relationships and tiredness. Alcohol can also make symptoms of depression and anxiety much worse.

•           Binge drinking means drinking more than 4 units of alcohol at any one sitting.

•           Alcohol is an appetite stimulant, this leads to overeating at mealtimes, late at night after a night of heavy alcohol consumption and also the next day, making it difficult to balance with a healthy eating diet if you are trying to lose weight.

•           Alcohol is also a diuretic, meaning you lose more body water than normal.

 

The physical effects of alcohol overconsumption

The risk of developing negative physical health problems such as weight gain, cardiovascular disease, hypertension and liver disease increase with any amount of alcohol consumed.

•           Those who regularly drink more than the recommended intake of alcohol, are greater than three times more likely to develop mouth cancer and are three times more likely to have a stroke

•           Women who regularly drink two large glasses of 13% wine or more a day are two times as likely to develop high blood pressure and have a 50% increased risk of breast cancer

•           By keeping within the recommended levels, you can reduce this risk

 

Safe alcohol intake

If you do wish to drink alcohol, try not to exceed the recommended safe limits.

In Ireland the recommended safe limit is no more than 11 standard drinks spread out over the week for women and 17 standard drinks spread out over the week for men.

A standard drink equates to a small glass of wine (100mls), 1/2 pint of beer or lager (284mls) or 1 single measure of a spirit (35.5mls).

 

In the UK the recommendation is for both men and women not to regularly drink more than 14 units of alcohol per week.

 

A pint of beer is approximately 2.3 units, a glass of wine (175ml) 4.6 units and a measure of spirit (25ml) is 3.3 units.

 

For more information on alcohol and tips to help you reduce your intake visit:

Ireland: www.askaboutalcohol.ie UK: www.drinkaware.co.uk

 

Other tips to cut down

•           Use low calorie or diet mixers with spirits- low kcal tonic or soda water and diet cola/7up.

•           Set yourself a limit on how much you will drink and set aside a budget for a night out

•           Eat before you start drinking alcohol and avoid salty snacks of treats during the night as these make you thirstier!

•           Have a glass or bottle of water with out to sip on throughout the night to prevent dehydration. Bring a glass of water to bed with you and drink a glass when you come home from a night out.

Mindful Eating

Mindful eating for January

 

With the silly season well and truly over, it is now time to get back on track with eating habits and get back into healthy lifestyle patterns that can last a lifetime.

The first step to a healthy balanced diet is become more mindful of your diet and lifestyle.  Mindful eating means paying attention to what you are eating, recognising when and how you are making food choices, as well as triggers such as stress or emotional eating.

Although recommendations vary from country to country, worldwide we know that a healthy eating diet is the most recognised and fundamental way of achieving sustainable health and achieving and maintaining a healthy weight.

 

Many people commence on weight loss diets which are largely restrictive dieting. Restrictive eating or undereating is difficult to sustain, as the body’s appetite hormones continue to rise and intensify, often meaning that a person may end up binging or eating beyond their physical needs. This can then cycle into feelings of guilt and emotional overeating- which isn’t healthy!

 

How could mindful eating help me towards a healthier diet?

 

Mindfulness stems from Buddhism and means being in the present. Mindful eating can often help people to resolve some common challenges that they may have surrounding food and eating such as increasing your control of what and how you eat- for example recognising emotional or binge eating. Research suggests that mindful eating can help support the regulation of body weight as it supports people to make healthy choices which support their own best interests.

 

This means listening to and responding appropriately to feelings of hunger and being fully aware of the food choices you are making and what exactly you are eating. It means enjoying your food, yet reducing portion sizes and being aware of what you are eating, compared to what you should be eating based on healthy eating recommendations.

As well as that, it means that you are not on a ‘diet’- rather you have adopted healthy eating behaviours which are sustainable and will contribute to overall health and a reduction in diet related diseases such as diabetes and cardiovascular disease.

 

Often though, it can seem like we are constantly surrounded by food and eating mindfully can seem like a real struggle despite best efforts. So how can you be more mindful about what you eat?

 

1)    Before you eat or go to look for food, take 10 seconds to think and ask yourself: Are you hungry? Are you just thirsty? Are you bored? When did you last eat and should you be hungry again?

2)    Think about what you are going to eat. You know that you need to include 5-7 portions of fruit/vegetables in the day for example- does what you are about to eat fit in with healthy eating guidelines?

3)    How much are you going to eat? Think about standard portion sizes for food. Think about how much you need and what is a regular portion

4)    Enjoy your meal. Take your time and try to avoid rushing your food. Eating slowly will help you to recognise when you are full

5)    Stop when you are feeling full or know that you have eaten a sufficient portion. After every few mouthfuls, put your knife and fork down and take a few seconds to assess if you are full! You don’t have to finish meals- leftovers can be stored in the fridge at home

Ditch New Years Resolutions for SMART Goals.

The New Year is upon us! So now is the time to refocus on your Health and Lifestyle and think about how to eat smart after the Festive Season of overindulging. Research has shown that 2 in 3 people fail their New Years Resolutions - so make sure to set your goals realistically with S.M.A.R.T Goals.

SPECIFIC

If you want to lose weight by eating a balanced diet the

specific goal may be to eat extra fruit and vegetables, exercise

for 30 minutes every day or reduce the amount of times you

eat take away. Think about when you want to achieve the goal

by and how can you do it.

MEASUREABLE

Set a numerical target. Decide how much weight loss you want

to achieve e.g. 6kg. This should be measurable on a weighing

scales. If you’re increasing your fruit and vegetables to 5

portions, do a mental tally or write down the number of

portions you eat each day. If you’re aiming to exercise for 30

minutes a day you could have a daily exercise sheet and a

timer to monitor your success.

ACHIEVABLE

Weight loss of 5-10% body weight has been shown to be

achievable for most people, or a loss of 0.5-1kg per week.

Therefore, if you are 76kg, an achievable weight loss goal is

5-10% of that e.g. 3.8-7.6kg weight loss.

REALISTIC

Weight loss is realistic if you aim for 0.5-1kg per week over a

period of 3 months. For example, it’s not realistic to say you

will never eat dessert again, but it is realistic to say you will

only eat dessert once a week. You could also set a goal of

running 5km in 40 minutes by week 12.

TIMELY

Set a deadline or period of time in which you must achieve

your goal. This means you are more likely to be motivated to

get there. For example ‘I want to lose weight in 3 months’.

Irish Heart Foundation

The Irish Heart Foundation’s Dietitian Sarah Noone Tells Us How to Eat Your Way to a Healthier Heart in the New Year

 

After all the indulgence of the party season, January is the month of New Year’s resolutions. Many of these focus on weight and nutrition, which is good news for heart health, as increased physical activity and achieving a healthy weight can cut your chances of developing heart disease and stroke. So here’s our top three tips to eat your way to a healthier heart:

 

1.            The best place to start is often reviewing portion sizes. Our perception of what is a ‘healthy’ or ‘normal’ portion can be quite different from what’s recommended. Compare your portions to the Food Pyramid. What changes can you make?

 

2.            Swap bad fats for good fats. In practice this means choosing less butter, processed meats and full fat products and swapping for heart-healthy fats like nuts, seeds and oily fish. These changes will mean a healthier cholesterol and reduce your risk of heart disease and stroke.

 

3.            Cut down on Salt. There is a proven link between a high salt diet and high blood pressure. To cut your risk of stroke and heart disease swap salt for black pepper, lemon juice, herbs and spices.

 

Overall it‘s not about any one food or nutrient. Rather a heart-healthy diet contains plenty of vegetables, fruit, salads, wholegrains and oily fish, modest intakes of oils, low fat dairy and meat and low intakes of foods high in fat, salt and sugar.

 

Making changes isn’t always easy. Having a plan based on a desirable achievable goal can be hugely effective for those wishing to make a change. Start today and make one change!

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.