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Month: August 2017

Stories I loved this week.

walpole picture theatre

We’re squeezing the last bits out of summer and starting to think about school. I can’t believe my little boy is about to go into his first year of school. I predict quite a few tears on his first day! I’d love a few tips from moms who’ve done this before.

In other news, I just received my diploma, so I’m officially a nutritional therapist. Now that I’m about to launch my own practice, I’ve been gravitating towards anything about how to launch a business and how to market myself. I would love to see any tips you’ve found useful!

I love kombucha so much and was fascinated to read this secret history of my favourite beverage. (Food52)

Is wellness an epidemic or is it that people don’t feel good and are starting to care more about what they put in and on their bodies? (The Cut)

I’m on day 4 of this 30 days of Yoga challenge and really enjoying it. I’ve been gravitating towards more calming exercise recently, so the yoga has been great to add in with my daily walks. (YouTube)

And it’s a good job yoga is a form of resistance training, because this form of exercise (over cardio) is ridiculously good for you. (Time)

Frequent use of multivitamin & mineral supplements is effective in increasing micronutrient intakes, decreasing prevalence of most nutrient inadequacies, and decreasing risk of deficiencies of vitamins B6, B12, C, and D in the U.S. adult population. In other words, taking supplements is not just a way to have expensive urine. They can help prevent nutrient shortfalls resulting from modern lifestyles and food choices.” (Nutrients)

I’m a fan of conscious meat eating – knowing the provenance of your meat and what it’s been fed. The most sustainable option is much smaller quantities of higher-quality, mainly grass-fed meat, along with less dairy, more fruit and vegetables, and less processed food. (The Guardian)

Wellness, I came to realize, will not happen by accident. It must be a daily practice, especially for those of us who are more susceptible to the oppressiveness of the world. I began to understand why she described the practice of self-care as a means of political warfare, how even getting more rest or drinking more water could be viewed as an act of defiance—radical, even.” (Healthyish)

Did you know that there’s a connection between gut health and athletic performance? There are specific bacteria that may help athletes recover from a tough workout faster. I’m intrigued! (Science Daily)

I Tried It: The Berkey Water Filter

If you live in a big city like London, you’ll be familiar with the annoyances of limescale and the need for some kind of water filter to reduce the hardness of the water.

 

Our lightbulb moment came when we had friends over and saw that all of our glasses were streaked with limescale stains. It was then that we decided that when we bought our house (we were renting at the time), we would get a water softener installed.

 

And so we did. We live an aggressively hard water area in London, so decided the best course of action would be a water softener solution that would soften all the water in the house. We got a Harvey’s Water Softener system plumbed into our water system, which has been great. We could immediately feel the difference in the softness of our skin, hair and clothes and of course, no more streaks on our glasses.

 

But then we decided to have a child. And because the Harvey’s water softeners uses cylinders that are made up of microscopic beads that form a resin that traps magnesium and calcium and replaces them with the sodium from the block salt that is part of the water softener, we needed to find another solution for drinking water. The sodium levels are fine for adults, but are slightly too high for young children.

 

For the past three years, we been buying 10L boxes of Harrogate Spring Water for J to use as drinking water, which has never sat well with me as the most eco-friendly or economical solution.

 

big berkey

Enter the Berkey water filter. This is an eco-friendly drinking water solution that removes pathogenic bacteria, parasites, herbicides, pesticides, organic solvents, radon 222, VOCs and trihalomethanes. It also removes chlorine, fluoride and arsenic, as well as reduces lead and mercury.  Another benefit of the system is that it removes pharmaceuticals such as antibiotics, BPAs, triclosan, progesterone and ibuprofen and reduces synthetic oestrogens from the filtered drinking water. This last element was really important to me as I do everything I can to reduce my hormone load and the pressure on my liver.

 

It was delivered on Friday and took 5 minutes to put together.

 

At £253, the Big Berkey is definitely an investment. For us, the math works out: we’ve been spending £4.29 a week for the past three years, buying 10L boxes of water, so the cost of our Big Berkey works out to one year of buying 10L boxes of water. The Big Berkey holds 8.5L of water at a time, however they also sell 12, 17 and 23L solutions for larger families and offices. 

 

The water is really delicious. Sounds bizarre to say that about water, but it’s true – I already notice the difference compared to bottled and tap water.

 

Do you have a water softener? Has it made a difference in the quality of your drinking water?

 

Do you want to talk more about your hormone health? Get in touch for a free 30 minute hormone & menstrual health review.

 

Le’Nise Brothers is a nutritional therapist, women’s health coach and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating.

 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause. 

 

Her mission is for women to understand and embrace their hormones & menstrual cycle!

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How much water do you drink a day?

richmond bunting

Conventional wisdom suggests that we should drink at least 8 glasses of water a day, or about 1.5 – 2L. How much water do you drink a day?

For a lot of people, even drinking a litre of water a day is tricky. When I first my husband, he didn’t drink any water, but insisted that his 8 cups of milky, English Breakfast tea met his daily water requirement. I took me a while to convince him that tea is a diuretic 😳.

One thing to consider is that if you’re already eating a good portion of fruit and vegetables a day, you’ll also be getting the water in the produce, along with the fibre, micro and macronutrients too.

Some fruit and veg contain more water than others.

For example, 1 medium sized apple contains 86% water, whilst a slice of watermelon (the clue’s in the name!) is 97% water. Courgette, radish and celery are 95% water and cauliflower, peppers and spinach are 92% water. To contrast, a banana contains 74% water.

So if you’re eating 7 to 10 portions of fruit and veg a day, do you also need to be drinking 8 glasses of water a day?

As ever, it’s important to consider how you feel on an individual level and listen to what your body is telling you.

In general, if your pee isn’t clear or a light straw colour, then you probably need to up your water intake either through food or water itself. If you’re eating lots of fruit and veg that are high in water content and you’re still thirsty with dark pee, then you probably need to up your water intake. If you’re very active or outside on a hot day, it’s probably worth increasing your water intake.

Just as you can drink too little water and end up dehydrated, you can also drink too much water and end up with something called hyponatremia, where the cells become completely waterlogged, throwing the sodium-potassium balance in the cells off, which can be fatal. So the moral of the story: observe your body’s signs, consider how much fruit and veg you eat a day and tailor your water consumption to your own lifestyle and thirst.

And a note of caution: excess thirst can be a sign of diabetes, so if you’re experiencing this, I highly recommend going to see your GP.

How much water do you drink a day?

Get in touch for to book a free, no commitment 20 minute health coaching call to find out more about how you can improve your health & wellbeing and reduce your stress.

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How many portions of fruit and vegetables do you eat each day?

vegetable smorgasbord

 

This isn’t a trick question! The NHS recommend at least 5 portions of fruit and veg per day and a recent study by Imperial College London went all the way up to 10 portions per day.

 

Does that sound like a lot?

 

Let’s put in in the context of what a portion of fruit and veg actually is. 10 portions is 800g of fruit and veg. What does that add up to across the day?

 

Here is how these ten portions of veg could factor into one day’s meals.

 

Breakfast: this could be incorporated into a big smoothie or onto a big bowl of porridge. Or you could mix things up by having a vegetable omelette or frittata instead!  

1 banana

1 handful of berries, like blueberries, raspberries or blackberries

 

Snack

1 large nectarine

 

Lunch: this could be a big salad with some grilled chicken or fish 

1 medium tomato

1/2 head of broccoli

1 carrot, grated

2 big handfuls of mixed leaves, such as spinach, watercress or kale

 

Snack

1 medium apple

 

Dinner: this could be a part of a typical meat and two veg meal

1/2 head of cauliflower

1 sweet potato

 

Is this achievable for you? If it seems intimidating, build up to it, adding another portion each week until you’ve hit the 10 a day target. And if you can’t eat 10 a day every day, don’t worry about it. Even four or five days a week is better than nothing at all!

 

Try to eat organic if possible. But if you can’t, wash your fruit and veg throughly before eating or cooking with them. I like this fruit and veg wash.

 

There are no shortcuts in health, but adding in fruit and veg to your daily diet has loads of benefits, including increasing the antioxidants in your body to fight free radical damage, help to balance hormones, reducing constipation (the fibre!), supporting your immune system and feeding the good bacteria in your gut.

 

Have you tried eating 10 portions of fruit and veg a day? How did you find it?

 

Get in touch for to book a free, no commitment 20 minute health coaching call to find out more about how you can improve your health & wellbeing and reduce your stress.

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