by Rebecca Prade | Dec 4, 2018 | NUTRITION
We all know that nutrition is fundamental, and what we eat affects our health, but only recently have we begun to question nutrition and the impact of when we eat. Some nutritional scientists believe that when we eat can have a huge impact on our health, with research indicating that the best course of action is to sync our eating patterns with our circadian rhythm. This is our natural cycle of when to wake up, sleep, and eat which our body dictates. Recent studies show that repeated disruption of this rhythm can cause problems with your metabolism, as well as weight gain and disease.
Dr Satchin Panda is a circadian rhythms research expert at the Salk Institute in California. He claims that eating meals in a daily 8-10-hour window, where food is first consumed in the morning and the last of your food in the early evening, can go a long way in improving your metabolic health. You can read more from Dr. Satchin Panda on this in his new book ‘The Circadian Code’. This method is called early time-restricted feeding and was conceived from the logical theory that our digestive systems are primed for food intake in the morning and afternoon, not at 10 o’clock at night. According to Dr Panda’s research, the average person eats over a 15-hour period each day, therefore conflicting with this rhythm.
The hypothalamus of the human brain has a clock in control of our waking and sleeping cycles that is dictated by our exposure to bright light. Every other organ in the body also has its own internal clock that controls its daily cycle. Dr. Panda reveals his insight: “We’ve inhabited this planet for thousands of years, and while many things have changed, there has always been one constant: Every single day the sun rises and at night it falls. We’re designed to have 24-hour rhythms in our physiology and metabolism. These rhythms exist because, just like our brains need to go to sleep each night to repair, reset, and rejuvenate, every organ needs to have downtime to repair and reset as well.”
It is widely believed that it is better for your health to consume the majority of your daily food intake earlier in the day. This is because several studies into this area have shown that control of blood sugar levels is best in the morning and gets worse throughout the day, with the evening being the time when our bodies have the least control. In addition to this, food is digested more efficiently in the morning and more calories are burnt.
Additionally, the lack of sunlight in the evening prompts the brain to release melatonin to prepare us for sleep. If we eat late in the evening, then an opposing signal is sent through the body that it is still daytime, and we should therefore be awake. If this happens repeatedly then the biological clocks of different organs become unsynchronised and everything gets disrupted with potential negative health effects.
If we disrupt the clock in our brain, then fatigue/jet lag-style symptoms kick in; disrupting the clocks of the organs involved in digestion puts an equal strain on these organs and forces them into activity during their natural resting period. This increases the chance of triggering various diseases. Nightwork is linked to heart disease, multiple cancers, obesity, and diabetes, with studies indicating a direct link between circadian disruption and ill health.
Some faculty of the Salk Institute, including Dr. Panda, carried out an experiment in 2012 involving two groups of genetically identical mice who were both given the same amount of the same high-fat, high-sugar foods. However, one group was given constant access to their food while the other was restricted to an 8-hour window each day. The result was that the mice who were unrestricted became overweight and ill, whereas the restricted mice did not, further emphasising the importance of time-restricted feeding and nutrition to good health.
It was this experiment with the mice that inspired Dr Courtney Peterson, a scientist at the University of Alabama at Birmingham’s Nutrition Obesity Research Centre, to carry out a similar study in a small group of pre-diabetic men. In stage 1, of the nutrition research, the men ate their meals within a 12-hour window each day for a 5-week period. In stage 2, the same men ate the same meals within a 6-hour window each day (starting in the morning). It is worth noting that the men were given enough food in the study to maintain their weight so that it could be assessed whether there were any health benefits to the early time-restricted feeding independent of weight loss. The outcomes suggested that early time-restricted feeding caused the men to have significantly lower blood pressure, lower insulin levels, lower oxidative stress levels, and reduced hunger at night.
Clearly, there is a body of evidence to suggest that eating earlier in the day is best for our metabolic health and we would benefit from condensing our food intake into a shorter time period where we eat the bulk of it earlier on in the day: more in the morning, less later on. If you want help and support with any aspects of your health, contact Bex here.
by Rebecca Prade | May 24, 2018 | WELLBEING
Happiness, Should We All Strive to be Happy All the Time?
Ask anyone what they want in life, and amongst wealth and health, the word happiness will spring up. Once our basic needs are met, happiness is a universal goal for humans. We want to feel pleased, we want to smile and laugh, and we want to be stress-free. What causes happiness can mean different things to different people. Some people feel that contentedness with their body image equates to happiness, while others define it as spending time with loved ones. There’s no one ‘happiness recipe’ that suits everyone. As a planet, we are becoming increasingly obsessed with the need to be happy. But is it something we should really strive for? Let’s find out by looking at both sides of the argument.
Yes
In the ‘yes’ corner, there are people who argue that since we can universally agree that happiness feels good, we should all be striving towards it. Who wouldn’t want to feel happy all the time? It doesn’t matter if happiness to you is eating six meals a day or spending six hours exploring the outdoors – if it makes you feel good, do it. Your happy mood can have a positive impact on those around you, so you’d be boosting the mood of other people as well. Also on this hedonistic side of the story, people claim that positive thinking can have a huge impact on our wellbeing.
Not only do negative thoughts and emotions make us feel bad, but dwelling on them can make problems worse. This is not just an old wives’ tale. Researchers have explored the power of positive thinking and findings have linked it to lower stress levels, greater resistance to the common cold, and increased lifespan (The Mayo Clinic, 2017). This suggests that positive thinking and aiming to always be happy can be beneficial for our health and mental state of mind.
However, there are some people who would disagree that we should strive to be happy all the time.
No
On the opposite side of the fence, there are people who disregard the idea that you should strive to be happy all the time. After all, as humans, we react to our environment. If bad things are happening to us – as they do to everyone – it’s only normal that you should react to this by displaying negative emotions. To hide them would go against human nature.
People on this side of the argument think that having a range of emotions is part of life. Think back to the last time you were truly happy. Now, think back to the last time you were deeply sad. Consider how different these emotions are, and how you are able to explore a range of feelings. We’ve all heard about the yin and yang philosophy in life – the shadow can’t exist without the light. If you were happy all the time, you wouldn’t have anything to compare it to, and you would become so accustomed to it that you wouldn’t appreciate it. Not to mention, striving for happiness could isolate those people who are unable to achieve this goal, due to mental illness or external factors affecting their mood.
People against the strive would also argue that what makes us happy isn’t always the best thing for us, especially in the long term. For example, you might decide that true happiness is eating an entire vanilla cheesecake and washing it down with a bottle of rose every evening. While this can cause short-term happiness, long-term it can cause all kinds of problems.
Meeting in the Middle
There is a lot to be said for positive thinking. It can improve our physical and psychological state of mind, and it’s true that happiness is infectious. For some people, being a ray of sunshine in other’s lives is what brings them happiness, and if you’re able to be truly content all the time, that is fantastic. Others struggle to constantly be happy – we’re only human after all – and the pressure of always striving to be a positive person can cause further stress. As humans, we can get anxious if we are failing to meet society’s standards, and striving to be constantly happy feeds into that, which can be psychologically damaging.
I believe that while it’s important to do what makes you happy and aim to display a little positivity, you have to experience a range of emotions. If you’ve had a bad day, if you feel anxious, if life’s getting you down… that’s okay. Instead of striving to live in a constant state of happiness, try to accept that you will feel good and bad at different times, and know that when you’re feeling sad you will feel happy again. Doing exercise, spending time with those you love, and doing selfless things for other people all play a part in improving your mood.
Living a healthy lifestyle is a major factor in being happy, but this doesn’t mean you should starve yourself or live solely off foods you dislike in order to boost your mood. If you need help creating a healthy diet and lifestyle plan, or just a little boost in the right direction, I’m here to help. Click here to get in contact.
by Rebecca Prade | Apr 9, 2018 | NUTRITION, WELLBEING
What do you do to improve your brainpower? Many of us try mental exercises, getting lots of sleep, and working out… but did you know you can boost your brainpower with the types of food you eat? Giving your brain a boost is something everyone can do with. Who doesn’t want more energy, better concentration, and reduced stress? Sign us up! Eating these 10 healthy foods can give you a massive surge in brainpower. So whether you’re feeling sluggish and want to get energised, or feeling worried and want to alleviate some tension, such healthy food could change your life!
Blueberries
There’s a reason that blueberries appear in so many of your favourite smoothie recipes. These little berries are packed full of antioxidants – called anthocyanidins – making them the ‘go-to’ for anyone looking to get clearer skin. As well as a better complexion, anthocyanidins are great for improving or delaying short-term memory loss, helping you to have a better memory.
Nuts
Have you ever heard that certain healthy food is shaped like the body parts they’re good for? Celery is good for the bones, tomatoes are good for the heart… and walnuts are good for the brain! It’s not just walnuts that can help your mind work better – almonds, cashews, pecans, and even peanuts all contain lots of vitamin E, which is key for preventing cognitive decline. Just steer clear of those peanuts that are covered in salt…
Wholegrains
Wholegrains are a fantastic source of glucose, which provides energy for the brain. By opting for low GI wholegrains (think brown rice, buckwheat, barley, whole oats, and quinoa) you will get slow-release energy, keeping you mentally alert throughout the day.
Oily Fish
We’re always hearing that oily fish can be hugely beneficial for our health – but why? Oily fish is a great source of omega-3, and it comes in the form of EPA and DHA. When it comes to our healthy food choices, this means that our bodies can use it easily, and it helps us with healthy brain function, as well as our hearts, joints, and general wellbeing. The best sources of oily fish are trout, mackerel, salmon, herring, sardines, kippers, and anchovies.
Pumpkin Seeds
We’re often told nuts and seeds are good for us, but how often do we really include them in our meals? Pumpkin seeds are crammed full of zinc, which is vital for improving memory and thinking skills. They also contain magnesium – which relieves stress – B-vitamins, and interestingly tryptophan, which helps build serotonin, our feel-good hormone, also utilised in memory and learning. Sprinkle some pumpkin seed goodness over your porridge or salad and feel the benefits.
Tomatoes
As well as being delicious and a great healthy food for the heart, tomatoes work wonders for the brain. Tomatoes are packed full of lycopene, which is thought to protect against free radical damage to cells, which occurs when someone suffers from dementia. It’s not just raw tomatoes that you can benefit from –cooking them with a little olive oil increases the lycopene content even more. Something to think about when you make your next batch of roasted Mediterranean vegetables!
Blackcurrants
A great source of Vitamin C, blackcurrants are not only tasty, but they can also improve mental well-being. Vitamin C is associated with mental agility, and studies have shown that a reduction of vitamin C has been linked to age-related brain deterioration. Vitamin C has also been thought to play a crucial role in managing stress and anxiety and it gets depleted from our adrenals when we are stressed. So, what are you waiting for? Get snacking on blackcurrants now!
Sage
Many people associate sage with something you burn to ward off bad spirits – any horror film will tell you that. As well as this, sage can improve memory and concentration. Sage is often used in cooking and can add a flavourful twist to your favourite dishes, including soup, risotto, and roasted vegetables.
Eggs
No cooked breakfast is complete without eggs. Boiled, poached, scrambled… eggs are incredibly versatile. As a source of certain B vitamins – B6, B12, and folic acid – eggs reduce levels of a compound called homocysteine, found in blood. High levels of homocysteine have been associated with cognitive impairments, Alzheimer’s disease, and increased risk of Stroke. So, reducing homocysteine in our body can only be a good thing! Other B-rich foods include fish, chicken, and leafy greens.
Broccoli
Your mother didn’t tell you to eat your greens for nothing! Broccoli contains vitamin K, which enhances cognitive function and improves overall brainpower. Researchers also believe it can slow down the breakdown of acetylcholine, a neurotransmitter we need for the central nervous system. So, if you’ve got a big meeting coming up, make sure you pack your dinner full of broccoli the night before.
Including these foods in your everyday diet can really help boost your brainpower – something we all want and need. If you have any concerns about your diet and lifestyle don’t hesitate to get in touch with us here.
by Rebecca Prade | Mar 26, 2018 | NUTRITION, Recipes
Milk chocolate, we get it however, the health benefits of dark chocolate are impressive; it’s loaded with an extremely high concentration of free-radical-fighting antioxidants, plus B vitamins, minerals like magnesium and calcium, and much more. Dark chocolate (the higher the cacao percentage the better) has been shown to lower levels of the stress hormone cortisol, raise serotonin levels, improve cardiovascular health and brain function, lower inflammation… the list goes on.
Cacao (raw cacao powder is made by cold-pressing unroasted cocoa beans) has nearly twice the antioxidants found in red wine and almost triple the antioxidants of green tea. Most people know that dark chocolate contains magnesium, which most of us don’t get enough of. But there are many other nutrients in cacao, including vitamins A, B1, B2, B3, B5, C, D, E; and minerals like calcium, iron, zinc, copper, potassium, and phosphorus.
Milk chocolate contains milk, which binds to the antioxidants in chocolate, rendering them unavailable. This counters any benefit of the flavonoids (phytonutrients) in cacao and then you need to consider the much higher sugar content of milk chocolate as well. Eating extra-dark chocolate, at least 80% cacao or higher, is ideal. The higher the cacao content, the more health benefits it has, because there are more flavanols and less sugar. Simple!
So with this is mind and Easter right around the corner we’ve found some of the best DIY versions of chocolatey treats for you to make and enjoy, guilt-free and without the sugar crash.
Easy Crème Eggs
This all-natural version of ‘that’ crème egg with its 6 teaspoons of sugar has just five ingredients and is easy and fun to make with the kids. Serve them at room temperature and you’ll even get that signature gooey center!
https://detoxinista.com/easy-cadbury-creme-eggs-vegan-paleo-friendly/
Easter Eggs
Deliciously Ella is all about the whole-food sweet treats and these lovely Easter eggs are no exception!
https://deliciouslyella.com/2015/04/02/easter-eggs/
ChocBeet Fudge Cakes
These nutrient dense and delicious chocolate fudge cupcakes are made with beetroot and sweetened with sticky dates to give their fudgey texture.
http://www.hemsleyandhemsley.com/recipe/chocbeet-fudge-cakes/
Peanut Butter Eggs
A spin on Reese’s peanut butter eggs but with the sophistication of natural peanut butter, dark chocolate, and a little sea salt.
https://www.ambitiouskitchen.com/healthy-4-ingredient-reeses-eggs-gluten-free-vegan/
Dark chocolate Paleo Bark
This chocolate bark is super-versatile. Create your own textures and flavours by using different ingredients such as nuts, seeds, dried fruit or essential oils. Let your imagination run wild.
https://realfoodrabbit.com/2016/08/04/dark-chocolate-paleo-bark/
Try them out and let us know what you think in the comments below. You can check out our own delicious recipes here. Happy Easter, Love Bexology.
by Rebecca Prade | Jan 22, 2018 | FITNESS
Physical Strength – The most common health issues that we suffer from today (obesity, diabetes, mobility issues) come from our modern-day lifestyle, which includes inactivity and too much overconsumption. The advice that we hear most often is to increase our cardio activity (e.g. go for a run or walk). Whilst there are many health benefits to going for a run, there is evidence that it does not increase a person’s metabolic rate (the rate at which you burn calories when at rest). Read below to find out why we think strength training is the most important and effective way to prevent these health issues.
OVERCOMING OUR SEDENTARY LIFESTYLE
Strength training forces your body and muscles to adapt in four main ways. Firstly, your central nervous system adapts by forcing your muscles to work in an effective way. For example, the more deadlifts you do, the better you get at doing them, and so you become stronger and improve your physical strength. Secondly, as you increase muscle mass, they need more energy, and your muscles get this energy from burning glycogen (sugar), so they consume more calories. That is what speeds up your metabolism. Finally, using your muscles in this way promotes better posture. By sitting all day, we are weakening key muscle areas, such as the glutes, hamstrings and lower back. Strengthening these areas allows for good posture and mobility as we get older.
IMPROVED HEALTH & MOBILITY IN OLD AGE
As we age, our physical strength becomes compromised, and we seem to get hit with more and more health problems. You should see exercise as an investment – the more time you spend on your body now, the better off you will be in the future. After the age of 50, there were complaints about having aches and pains go through the roof. All this can be caused by a lack of mobility. For example, osteoporosis is a major indirect cause of death. An elderly person who breaks a bone may end up in a hospital bed for enough time to contract an infection. Pneumonia is an obvious example. People who lift weights in older age are independent for longer; they don’t tend to hurt themselves, and even if they do, they recover much faster. The good news is that it only takes small changes to make large improvements, and a little resistance training goes a long way. A walk or cycle to work every other day, along with a couple of strength sessions a week, will make a huge difference to your physical well-being, health and longevity.
IMPROVED HORMONE BALANCE
From a cosmetic point of view, there is nothing more effective at changing how your body looks than resistance training. The burning of calories combined with better posture and firmer muscles will transform the shape of your body. But more crucially, this type of training can balance hormones, whereas other forms of exercise, such as cardio, can actually disrupt hormones, and this is true for both men and women.
If you are very stressed or fatigued, for example, doing a lot of cardio can actually make the situation worse. For men with low testosterone, nothing is going to raise testosterone like strength training, but doing a lot of cardio, on the other hand, may actually start to do the opposite and start to depress those anabolic hormones. In men, studies have shown that resistance exercise balances growth hormone and testosterone. In women, it balances oestrogen and progesterone (See our blog on resistance weight loss for more on this topic). Also, the release of chemicals that you get from working out is proven to make you feel great.
BE CONSISTENT!
I have spoken about this in a previous blog post, but it is so important. At the end of the day, the most important thing is to learn to enjoy the process of exercise. Don’t be fixated on an end goal. I don’t know anybody who doesn’t enjoy taking some time out for themselves. And it doesn’t matter how busy you are, it’s important, especially if you’re busy. Especially if you have kids and you feel like you’re frazzled because you have no time or you’re spread too thin.
Taking 20 or 30 minutes to yourself will make you feel good and everybody wants and deserves to feel good. This is how you should approach fitness. If you like something, do it. And do it because you’re enjoying it at the time that you’re doing it. Then what you’ll find is, you will become consistent at doing it. I know this blog has been about strength training, but really, at the end of the day, anything done consistently is going to be better than even the best program done inconsistently. So learn to enjoy the process, and you’ll never have to worry about this I’m-on-the-wagon-off-the-wagon idea. Start to realise there is no wagon. It’s just the way you live.
For delicious recipes, visit our website. Or you can check out Bexology’s nutrition, fitness & wellbeing pages for advice you can trust
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