Sunday 25 December 2011

Patch-It Series

Revamped and upgraded, the makers of Patch-It have not only repackaged their sleep patches, but have also extended their range.  So for those who are in need of detox, want an aid for a better night's sleep, or just a little pampering, there is a Patch-It out there for you!



Patch-It Detox

Patch-It detox (old packaging)

Patch-It detox (new packaging)
With a refreshing aroma of mandarin wood vinegar, Patch It detox will provide a much earned soothing relief after a long active day at work, or play!

Suitable for overused tired legs from being up on your feet all day. 







Patch-It Sleep

Patch-It Sleep
Tried and test on a group of British people who suffered from poor sleep quality, Patch-It Sleep contains a unique calming blend of organic essential oils as well as all the key ingredients in the Patch-It series.

Organic essential oils included as part of the ingredients: Lavender - to calm & relax; Basil - clearing & strengthening of mind, and Ylang Ylang - to comfort the senses.

Suitable for those who suffer from poor sleep quality; have broken sleep throughout the night. 





Patch-It Circulation


Patch-It Circulation
Apart from the key ingredients from the Patch-It series, Patch-It Circulation also contains menthol, which known to be beneficial to healthy blood circulation.

Patch-It Circulation has been formulated to help support injuries, aid faster recovery times from heavy exercising, and to be used as part of a health maintenance program for those who are bedridden or wheelchair bound.  Clincial trials performed by Patch-It suggests that Patch-It Circulation aids those experiencing aches and swelling in their lower limbs.

Suitable for those for tired, aching or swelling legs from poor blood circulation.





For the most optimal effect, apply Patch-It just before sleep, and feel rejuvenated when you wake up the next morning.




How to sleep better

Recent statistics suggest we are getting less sleep than we used to. So – how can we claim back what’s rightfully ours?

Getting a good night's sleep has never been so difficult for us Brits, with over 50% of us struggling to nod off, according to the Great British Sleep Survey.

Meanwhile, a survey by hotel chain Travelodge found that we're getting almost an hour's less sleep than we used to. And things are perhaps worse than ever around the Christmas period, what with all the extra social engagements and shopping excursions.

This lack of slumber is more damaging than you might think. Dr Chris Idzikowski, a leading expert from the Edinburgh Sleep Centre, says: "Reduction in sleep invariably impairs concentration and memory and causes fatigue, tiredness and trickiest of all - irritability.

"Chronically reduced sleep time, meanwhile, is associated with increased weight and poorer glucose handling and other health problems. And, for men, testosterone levels go down."

With sleep deprivation wreaking such havoc on our personal and private lives, MSN Him asked Dr Idzikowski for his top tips on regaining this lost hour in dreamland.

Make time for sleep

It sounds obvious, but too many of us simply aren't clearing our schedules for sleep. Overworking, too many social commitments, faffing around on social media into the early hours - all these things eat up the hours and make it impossible for you to fit in your recommended amount of shut-eye (we'll come to that in a moment) and cancel out your sleep debt.

Dr Idzikowski says: "At the end of the day the only way of claiming back lost sleep is by allowing yourself enough time to sleep. Catching up at weekends, taking naps et. will keep you going, but to completely restore your sleep budget, you have to allow yourself enough time to sleep."

How much do you need?

We've already established just how important sleep is to our overall health and wellbeing, but how do you know if you're getting enough if you don't actually know how much sleep your body needs at night?

Figuring out your nightly requirement is an essential part of maintaining balanced sleep levels, says Dr Idzikowski. "Surveys indicate that the average amount of sleep associated with least ill health in young adult males is 7.5 hours, though anywhere between 5.5 and 9.5 hours is probably OK.

It depends on the individual. If, constitutionally you are a nine-hour sleeper and you are only getting 7.5 hours, then you will be sleep deprived and feel yourself suffer as a result."

Use your smarts

Statistics published by telecoms watchdog Ofcom showed that, in the first quarter of 2011, smartphones represented 48% of all mobile phone sales.

So with this electronic multi-tool fast becoming the default device in the UK, you should make the most of its capabilities in helping to restore your sleep debt. Dr Idzikowski says: "Devices like the Zeo (www.myzeo.co.uk) work with your smartphone to measure exactly what you are doing to yourself, and, more importantly, just what you are doing wrong.

"The Zeo measures sleep stages as well as total sleep time so it's possible to start identifying what you are doing during the day that may affect those stages. Identifying what affects your deep or REM (dreaming) sleep means that you can start managing this behaviour."



The right food and drink

It's common knowledge that coffee and other caffeine-rich treats can rob us of much-deserved sleep, but which other foods can hinder, or help, our slumber patterns?

Dr Idzikowski says the evidence for milky drinks aiding sleep isn't compelling, but it could work for some. "It may be something to do with tryptophan - an amino acid that is found in abundance in milk and nuts, seeds, bananas, honey and eggs. Tryptophan is the starting block for the production of serotonin, a brain chemical which is thought by many to influence sleep.

"You should avoid high protein levels as they block the absorption of tryptophan in the brain. Chocolate contains tryptophan and very, very little caffeine. Meanwhile, tests have shown that a very low carbohydrate diet over the short-term promotes an increase in deep sleep, but a reduction of REM sleep. Bear in mind over the long term, both deep and REM sleep are important so it's better to have a balance."

Eat at the right time

Perhaps a slightly more surprising reason for the emergence of this 'sleep debt' is the fact that many of us don't eat at a time of day that supports deep, dreaming sleep.

Dr Idzikowski offers the following advice: "Eat three meals a day and don't eat immediately before bedtime. But hidden in this question is when to exercise. Exercise and big meals in the evening are both OK but should occur at least 2-3 hours before bedtime. If you are a five-small-meals-a-day snacker, you could actually leave your snack to closer to bedtime.

"The biggest problem with eating a big meal prior to go to bed is getting night-time heartburn when some of the stomach contents and acid work their way back towards the mouth."



Reduce stimulants

If you've suddenly noticed that you're getting less sleep than you used to, it could be that lifestyle changes, or a period of excess (such as Christmas or birthdays), is the root cause of your sleep debt.

Take a close look at your lifestyle and cut out any activities which could be overstimulating your brain. "Don't indulge in excess caffeine, alcohol, smoking, heavy dinners, watching television or playing on the computer at night before going to bed," says Dr Idzikowski.

Take a holiday

Although taking a siesta when you can and catching up on lost sleep at the weekends may help some of us restore our natural balance, for the seriously sleep deprived this simply isn't enough.

According to Harvard University Medical School: "If you've missed 10 hours of sleep over one week, make up for it over the weekend and the following week.

"If you've missed sleep for decades, it could take a few weeks to repay the debt. Plan a vacation with a light schedule, and sleep every night until you wake naturally. Once you've determined how much sleep you need, factor it into your daily schedule."

Sleep deep

If you're getting eight hours of sleep a night and still feel exhausted, chances are you're not getting the right type of sleep. Dr Idzikowski explains: "The main stages are deep sleep, REM sleep and light sleep. REM and deep sleep are critical for physical wellbeing and peak performance.

"Deep and REM sleep are both thought to be restorative, and light sleep may act as the cement for the other stages. Getting the right balance is the key to achieving elite sleep - basically the best quality sleep you can get."

So, this means no distractions in the bedroom (TV, computers all have to go), making sure the room is a comfortable temperature and giving yourself enough time to sleep.

Once you've done this and followed all the other expert tips above - you should find yourself back in the black.

Article by  By Tom Fontaine MSN Him

Have problems sleeping?  NW recommends - 

Patch-It and Nightbalm

Patch-It Series

Bad habits that can be healthy

They’re called bad habits for a reason, but treat them differently and they can occasionally be good for you.

We're constantly warned of the dangers of our bad habits, whether that's drinking, gambling, swearing or something else.


And of course, it's right that we are. These habits are bad because they do us harm, making us more unhealthy, more miserable, or just much less fun to be around.

Or at least they do if we do them too much, or in the wrong circumstances. But some bad habits can actually be good for us, if you know how to treat them. Here's how.

Swearing

At best, swearing can make men seem inarticulate. At worst, it can make them seem angry or aggressive. Nobody likes to hear loud swearing in a public place.

But on occasion, a well-chosen profanity doesn't just feel like the only word up to the task - it can even be good for you.

Researchers at Keele University's School of Psychology found that volunteers who repeated a swear word throughout the ordeal were able to keep their hands in ice cold water longer than participants who repeated a non-swear word. It adds to previous evidence that swearing, on occasion (when you stub your toe, for example), can be an effective form of pain control.

But the Keele researchers warned that swearing works best when it's done in moderation.

"People who don't swear very much in daily life can keep their hand in roughly double the amount of time when they swear compared to when they don't swear," said Keele's Dr Richard Stephens. But the research found that swearing is less effective as a painkiller in people who swear regularly at other times.

Drinking

Excessive drinking ups your risk of various cancers, obesity, heart disease and a host of other unpleasant ailments. But alcohol doesn't have to lead to ill health. It can be good for you.

There's actually quite a lot of evidence that moderate drinking is healthy. Most recently, a study from researchers at Calgary University found that people who drank moderately were 14% to 25% less likely to develop cardiovascular disease than people who didn't drink at all.

That chimes with a ten-year study on Irish and French men, which found that regular, moderate drinkers had a lower risk of heart disease than both non-drinkers and binge drinkers.

Bear that last line in mind, though. Only modest drinking - four units a day for men at most, up to a maximum of 21 a week - seems to confer health benefits. Heavy drinking is always bad for you.

Fighting

Brawling on the street or in the pub is never a good idea. You could get seriously hurt. You could get arrested. You could get shunned by everyone you know.

But studies show that training to fight in a controlled environment actually makes people less violent.

The research has largely been done with martial arts, but it may be true of boxing too. When you fight in a structured environment, you release aggression safely, connect with others socially, and give yourself something to do on boring nights when you might otherwise be out looking for trouble (if you're that way inclined).

In fact, research from a Gentle Warrior martial arts training programme in the US found that teenagers were less likely to be bullies the longer they participated in the programme, and they were also more likely to help others who were being bullied. These positive results were only reported in boys.

In other words, structured training in martial arts helps boys develop a better attitude to violence and aggression. Fighting - in the right way - was good for them.


Gambling

Gambling is undoubtedly bad for you if you become addicted to it or if you need to gamble to try and pay the rent. But moderate gambling, like your monthly poker night with friends, can be healthy in all sorts of ways.

For a start, you enjoy it, and having fun is good for us. You also do it with friends, and having strong social relationships is, according to research, one of the keys to happiness.

In fact, research published in the American Journal of Psychiatry found that, among older people, gambling is a positive boon. It found that between 80 and 90% of all recreational gamblers over 65 claimed to enjoy excellent health, compared with just 62% of non-gamblers.

You may not be over 65, but the reasons the researchers found for this positive effect are relevant at any age. Gamblers were more stimulated (they enjoyed it - a lot) and sociable than non-gamblers.

A paper from the University of Salford concluded that, though more research needs to be done, contrary to popular opinion recreational gambling might actually be beneficial to the vast majority of us.

What all this suggests is that, outside of illegal activity, there is very little in life that is bad for you in every circumstance. As these examples show, even so-called bad habits can be good for you, if you stick to a few simple rules - and of course remember that moderation is key.


Article by Hugh Wilson for MSN Him


Saturday 24 December 2011

Intervention helps women manage weight during and after pregnancy


A simple behavioral intervention that provided pregnant women with advice and feedback about weight control helped normal-weight women control their weight gain during pregnancy, according to the newly published “Fit for Delivery” study. It also helped normal-weight and obese and overweight women return to pre-pregnancy weight after delivery.

Goal: to help pregnant women manage weight gain “Our study succeeded for normal weight women,” said study co-author Rena Wing, “but we need to develop a more effective approach for women who are overweight or obese.”Credit: Peter Goldberg


PROVIDENCE, R.I. [Brown University] — Excessive weight gain isn’t healthy at any stage of life, but
during pregnancy it can do lasting harm to the mother and baby alike. Now researchers at Brown University and The Miriam Hospital are encouraged by a new study describing an intervention that helped pregnant women control their weight.

“This study suggests that a lifestyle intervention can help women manage their weight during pregnancy, prevent health problems during pregnancy, and reduce weight retention after having a baby,” said study lead author Suzanne Phelan, adjunct assistant professor of psychiatry and human behavior at Brown and an associate professor of kinesiology at California Polytechnic State University.

Women whose weight was in a normal range before pregnancy were more likely to stay at a healthy weight if they received the intervention during pregnancy compared to women who received standard care, according to the randomized controlled study of 400 women, published online this month in the American Journal of Clinical Nutrition. The intervention also increased the chance of returning to their pre-pregnancy weight six months after delivery. The intervention did not help women who were obese or overweight before becoming pregnant to stay within the recommended weight gain goals during pregnancy, but it did help them return to their pre-pregnancy weight after delivery.

“I think it’s an important study,” said co-author Rena Wing, professor of psychiatry and human behavior at the Warren Alpert Medical School of Brown University and The Miriam Hospital. “The goal during pregnancy is to help women gain within the recommended amounts. Our study succeeded for normal weight women, but we need to develop a more effective approach for women who are overweight or obese.”

The Institute of Medicine’s latest guidelines recommend, for example, that normal-weight women gain between 25 and 35 pounds and that obese women gain 11 to 20 pounds. Otherwise, the health consequences for expectant mothers and their babies could be serious, said study co-author Maureen Phipps, interim chair of obstetrics and gynecology at the Alpert Medical School and Women & Infants Hospital.

“Excess weight gain during pregnancy increases the risk for developing gestational diabetes and problems with high blood pressure during pregnancy,” Phipps said. “Obesity is associated with an increased risk for cesarean delivery, fetal growth problems, and premature birth. In addition to adding to the difficulty of losing weight post partum, excess weight gain during pregnancy can have long-term health consequences for both the mother and the infant.”

Fit for delivery


The team devised an intervention that they hoped would be effective, but also “low-intensity” so that clinicians and patients could stick with it. Patients randomly selected to receive the intervention went to an initial, face-to-face meeting with an interventionist who coached them on topics such as what constitutes healthy pregnancy weight gain, the need for physical activity such as walking, calorie goals, reducing fat intake and daily self-monitoring. Women received scales, pedometers and forms for recording what they ate.
From there, the intervention proceeded exclusively via the mail and by phone with weekly reminder postcards and three calls from a dietitian to offer encouragement. After each visit to their doctor’s office, the  women would also receive graphs showing them their weight gain compared to what would be ideal based on health guidelines. Women who were gaining too much or too little received additional follow-up coaching  calls from the study dietitian.

Among normal-weight women who received the intervention, 40.2 percent gained more than the IOM recommendations, but among comparable women who did not receive the intervention, 52.1 percent gained too much. Six months after delivery, 35.6 percent of women who received the intervention were at or below their pre-pregnancy weight, compared to only 20.7 percent who received only standard care.

Obese or overweight women struggled more to control their weight during pregnancy. Exactly two thirds — 66.7 percent — of obese or overweight women who received the intervention and 61.1 percent of those who did not gained more than the 1990 IOM recommendation (the study took place before the newest guidelines for obese women). That difference between those who received the intervention and those who did not, Wing said, was not statistically significant. But after birth, obese or overweight women did gain a statistically significant benefit from the intervention: 25.6 percent of those in the intervention group returned to their pre-pregnancy weight or below, compared to only 16.7 percent of women who received standard care.

“What might have happened is that obese and overweight women learned skills during the pregnancy that they had difficulty implementing at that time,” Wing said. “After the pregnancy they were able to implement these skills more effectively and so got back to their pre-pregnancy weights.”

Normal-weight women may have also benefitted medically from the intervention. Women in the intervention group were nearly four times less likely to experience high blood pressure and three times less likely to have preeclampsia, but Wing cautioned that the absolute numbers of women showing symptoms in either group — fewer than a dozen — was very small, making the results difficult to interpret.

Future directions


Wing’s research group will now look at how the intervention might be tweaked to be more helpful for obese women while they are still pregnant.

Phelan, meanwhile, said she is interested in getting the intervention into the hands of doctors.

“One of the next steps is to implement the intervention as part of standard care,” she said. “We designed the intervention with dissemination in mind, and so another study will test its effects as part of clinical practice.”
In addition to Wing, Phelan and Phipps, other authors on the study include Barbara Abrams, Francine Darroch, Andrew Schaffner. The National Institutes of Health funded the study.

Editors: Brown University has a fiber link television studio available for domestic and international live and taped interviews, and maintains an ISDN line for radio interviews. For more information, call (401) 863-2476.

Article from Brown University 


Tuesday 20 December 2011

German village generates 321 percent more renewable energy than it needs, earns millions selling it back to national power grid


Developing a renewable energy system that creates energy independence and even a considerable new source of revenue is not some sort of sci-fi pipe dream. BioCycle reports that the German  village of Wildpoldsried, population 2,600, has had such incredible success in building its renewable energy system. Wildpoldsried generates 321 percent more renewable energy than it uses, and it now sells the excess back to the national power grid for roughly $5.7 million in additional revenue every single year.

By utilizing a unique combination of solar panels, "biogas" generators, natural wastewater treatment plants, and wind turbines, Wildpoldsried has effectively eliminated its need to be attached to a centralized power grid, and created a thriving renewable energy sector in the town that is self-sustaining and abundantly beneficial for the local economy, the environment, and the public.

You can view some amazing pictures of the Wildpoldsried village at: (http://inhabitat.com/german-village...).

Possessing admirable vision for the town and strong motivation to see the project as a whole succeed, Mayor Arno Zengerie has led the way for many years in making Wildpoldsried's energy independence efforts a success. As far back as 1997, the village has been investing in building and promoting new industries, maintaining a strong local economy, generating new forms of revenue, and ultimately staying out of debt. And the best way it saw fit to accomplish much of this was through the implementation of self-sustaining, renewable energy technologies.

Not only did Wildpoldsried successfully reduce the amount of time expected to generate the necessary funds to build local treasures like a sports hall, theater stage, pub, and retirement home with the revenue generated  by its thriving renewable energy sector -- the village has already successfully built nine community buildings, with more on the way -- but it also achieved all this and more without going into debt.

"We often spend a lot of time talking to our visitors about how to motivate the village council (and Mayor) to start thinking differently," said Mayor Zengerle, who now gives talks around the world about the successes of his award-winning village. "We show them a best practices model in motion and many see the benefits immediately. From the tour we give, our guests understand how well things can operate when you have the enthusiasm and conviction of the people.

Be sure to read the full, inspiring account of Wildpoldsried's history of, and successes in, renewable energy at: (http://www.jgpress.com/archives/_fr...).


Article by  Ethan A. Huff, staff writer at Natural News.com
German village generates 321 percent more renewable energy than it needs, earns millions selling it back to national power grid 


Monday 19 December 2011

Deals of the Week

Deals of the Week

Added items on our Deals of the Week!  Take advantage now with our discounts, free delivery and extra discount voucher...









Sylk lubricant

Sylk is a water based lubricant that is non greasy and non sticky.  Made with no harsh chemicals, hormones, animal products or parabens (100% free from), you can feel free to use Sylk on condoms, tampons or with your pelvic toner.  

Go on, explore the joys in life with Sylk!  Browse now at NW!






Dental Splendour
Literally outshine them all at your Xmas parties this year with Dental Splendour, the powder which will help keep your oral hygiene.  

This all natural herbal tooth powder has been formulated to clean, disinfect and condition your teeth and gums by a leading herbalist.  So whether you want to look absolutely fabulous with a confident smile, or battle those bad breathes and gum problems, Dental Splendour won't let you down! 

Dental Splendour is produced here in the UK, and is applied to the mouth by dipping your toothbrush with toothpaste into the Dental Splendour powder, simple.  






Niggling aches & pains?  Constant joint pains, or arthritis especially from the cold weather?  Why not try our Magnetplasters, the highest guass spot magnets available.  

Magnetplaster
The theory behind Magnetic Therapy is that the magnetic fields created by the magnets are used to stimulate blood circulation.  As the circulation is stimulated this encourages natural healing within your body, thus alleviating the pain which you are experiencing.  By purchasing Magnetplaster you can apply the easily apply the magnet to those hard to reach joints and areas that other wraps and bandages have problems navigating round.  In fact magnet plasters are a great alternative to a body wrap and bandage, as the Magnetplaster will also look to alleviate pain, not something a bandage can claim!  





Still in our Deals of the Week for an extended (but limited time only) are - 

Phyto Soya Age Minimising Cream is a new hydrating and renewal formula containing isoflavones for use morning and evening - as featured on This Morning TV and the Daily Mail.






Soya is a plant rich in isoflavones - natural phytoestrogens.Phyto Soya Vaginal Gel contains 10% isoflavones to permit hydration and protection of the vaginal mucous membrane. The box of 8 x 5ml single doses represents a one month supply.








We all know that eating less carbohydrates is an effective way of losing weight, so get that extra boost with these Phase2 tablets.  By taking 1 or 2 tablets before a meal which is starch (carbohydrate) based, your body will be stopped from absorbing so much starch thus reducing the carbohydrate intake and aiding your dieting routine. 

Phase 2 will also highten the emotional control you have over foods by obliterating food cravings and helping to stabilise mood chemistry, and  increase the body's ability to burn fat through physical activity.  



Thursday 15 December 2011

YES lubricants, and other pleasures

Just because the weather is keeping you indoors doesn't meant the fun has to stop there!  Just try some other pleasurable indoor pursuits!  Introducing our YES range of lubricants


YES combines the power of a high performance premium lubricant with all the security by being
the first certified organic product in the lubricant market. Containing only natural and ethically
sourced ingredients i.e.
YES Pure Intimacy Organic Lubricants

· NO parabens
· NO glycerin
· NO hormones
· NO silicon
· NO petroleum

often found in other lubricants on the market, you are guaranteed that YES not only focuses on the
pleasurable, but also looks after your health as well.  So who says you have to swap health for pleasure, in fact YES lubricants are saying it can go nicely, together!

Developed to moisturise as well as lubricate, YES lubricants gently supports your intimate health
by also soothing dry and sensitive vaginal tissue, bringing back the right kind of sensitivity and
pleasure in love making.

YES comes in two types of lubricants, water based and oil based.

YES water based is safe to use with condoms and any latex or silicon toys. YES oil based, though can provide a longer lasting silky lubrication, is not suitable for use on latex, therefore should not be used with latex made products including condoms.

In addition to the YES bottled lubricants, Natural Figure also offer the YES water based lubricant in applicator form, for deeper, easier and more accurate application
for women.

As an ethical and socially conscience company, Natural Woman constantly looks to seeks out the very best alternative products which provide the same great, if not better, care than it's mainstream competitors, but without all the harmful ingredients, whether it be to our health or to the environment.  So try YES Pure Intimacy Organic Lubricants now knowing we are doing our very best to keep you safe from chemical harm.

Other items maybe of interest - 
FairSquared Ribbed condom pack of 12








FairSquared Fairtrade condoms - Ethical condoms for guilt free pleasure!  Comes in ribbed, stud, flavoured, scented and ultra thin form. 


Pasante Female Condom - for a softer, more flexible, and fulfillingly safe experience.







Tuesday 13 December 2011

Minimise your appetite and maximise your energy

Five steps to minimise your appetite, maximise your weight loss, double your nutrient intake and send your energy levels soaring.

Step 1: Veg out

Forget calorie counting, weighing, measuring and other faddy diets.  Simply switch from eating meals based predominantly around carbohydrates such as cereals or toast for breakfast, sandwiches or jacket potatoes for lunch and rice or pasta for dinner to meals that are largely based around fruit or vegetables instead.
Doing so will automatically reduce your calorie intake (sometimes by as much as 500 calories a day – the amount recommended for long term, permanent fat loss), lower circulating levels of insulin (the fat storing hormone) and because we naturally prefer to eat carbohydrates with fats (think bread without the margarine, baked potatoes without the butter and crackers without the cheese) you’ll slash your fat intake too.
You’ll also significantly increase your intake of essential vitamins, minerals fibre and other disease preventing nutrients.

How? - Eat a minimum of seven servings of fruit and vegetables a day.

•    Swap your bowl of cereal with some chopped fruit on top for a bowl of chopped fruit with a spoon or two or cereal added.
•    Swap your midday ham salad sandwich for a large ham salad.
•    Swap a lunch time jacket potato for a bowl of vegetable soup.
•    Swap your shepherd’s pie made from just mince and potatoes with a few carrots on the side for a smaller serving of pie made from carrots, peas and mince with a sweet potato and leek topping and fill up the rest of the plate with a spring cabbage lightly sautéed in a little garlic and olive oil.
•    Swap the usual plate of spaghetti with two or three spoons of bolognese sauce on top for a plate of bolognese sauce made largely from tomatoes, peppers, carrots, peas and sweetcorn with a little extra lean meat added and one or two spoons of spaghetti added in.


Step 2: Eat two thirds of your calories within the first two thirds of your day
If you were to drive from London to Edinburgh on an empty tank of petrol you wouldn’t expect your car to keep going on the ‘promise’ you’d fill it up when you get there. That’s exactly what we expect our bodies to do when we race through the day skipping breakfast, grabbing a bite for lunch only to fill up on an oversized, energy sapping, calorie laden meal in the evenings.

The very best way to make the pounds drop off and to keep energy levels sky high (helping to avoid all those cravings for high fat, high sugar, quick energy fixes) is to switch to eating the majority of your calories during the day when you most need them and to avoid over eating at night.

How?

Make breakfast the largest meal of the day followed by medium sized lunch and a far smaller evening meal (try using a side plate in the evenings rather than a dinner plate).
Always have a healthy, low GI snack such as a small handful of nuts, seeds or dried fruit, a low fat yoghurt, some fruit or a wholegrain cracker topped with cottage cheese and grapes mid morning and mid afternoon. Swap calorie packed desserts for a low fat yoghurt or fresh fruit.  Don’t have foods in the house that you know will tempt you into nibbling in the evenings
Brush your teeth straight after dinner. You’ll be amazed how effective that can be at stopping you from heading back into the kitchen!

Step 3: Switch to low GI carbohydrates

Low GI carbs release their sugars at a much slower pace into the blood stream helping to keep energy levels high, cravings for fatty/sugary foods at bay and insulin production to a minimum and the less insulin you have the less fat you’ll store and the lower your risk of developing diabetes and heart disease will be.

How?

•  Swap Baguettes (GI 95) for wheat tortillas (GI 30)
•   Swap Rice Cakes (GI 74) and bagels (GI 72) for a slice of wholemeal rye bread (GI 58) or wholemeal stone-ground, heavy grain breads (GI 47)
•    Swap Jacket Potatoes (GI 101) for Sweet Potatoes (GI 46)
•    Swap white rice (GI 87) for Barley (25)
•    Swap Mashed Potatoes (GI 101) for lentils (GI 26)

Step 4: Fill up on high ‘SI’ foods

Why? - ‘SI’ stands for ‘satiety index’.  A measure of how filling a food is created by Dr Susanne Holt, one of the researchers at Sydney University where the Glycaemic Index was developed.  According to the Satiety Index, some of the most filling foods you can eat include oats, apples, wholewheat pasta, oranges, popcorn, beans, grapes and wholemeal bread.
However, the most satiating nutrient of all has been shown in numerous studies to be protein so adding high quality, lean meat, fish, chicken, nuts and seeds to your food is a great way to control appetite which will naturally help to reduce your calorie intake.

How? - Try smoked kippers or smoked salmon with scrambled eggs for breakfast. 

Snack on a small handful of nuts and seeds, grapes, oranges, apples, low fat hummus and popcorn.
•    Swap your usual lunchtime pasta salad for a mixed bean salad or a tuna nicoise instead
•    Swap your cheese sandwich for an open topped ham, chicken or beef one instead.
•    Swap your usual bowl of evening pasta for a chargrilled tuna or sirloin steak on a bed of lightly steamed pak choi or shredded spring cabbage sautéed in garlic and a little olive oil.
Top your fish pie with protein rich mashed lentils instead of potato
Add strips of lean beef to your stir fry, beans to your casseroles and pulses to your curry and soups.

Step 5: Hit the bottle

The water bottle that is. Keep one with you at all times and as soon as it’s empty fill it up again because apart from the fact that sipping water instead of sugary drinks, alcohol and lattes can cut up to 500 calories a day, studies show that even very mild levels of dehydration will slow the metabolism and can result in over eating by confusing signals of thirst with hunger.

How? - Drink at least 2 litres of water a day. 

Swap strong teas and coffee for herbal teas or hot water infused with lemon, lime, ginger or fresh mint (and don’t over do the lattes  - they can add up to 350 calories to your day!) Drink at least two large glasses of water when you wake in the morning to replace the fluids you have lost during the night.
Don’t wait until you’re thirsty to drink. Research shows that thirst can be a poor indicator of hydration.
Swap sugary drinks that contain excess calories and only serve to make you more dehydrated for vegetable juices and diluted fruit juices.

Alcohol dehydrates, robs the body of essential nutrients, adds empty calories and increases appetite so apart for the odd glass of red wine keep it to a minimum. Sip on sparkling water with a splash of elderflower or ginger cordial.
 
Article by Racheal Anne Hill for Yahoo Lifestyle


Natural Woman recommends -


Sanafil - to help curb your appetite
AcaiOptimum - to help boost your weight loss plan


Saturday 10 December 2011

Soothing stressed-out skin

Most of us are stressed out on occasion, but did you know that your skin can pay the price? Acne and other skin irritations can pop up any time stress strikes. Follow these three tips to combat the signs of stressed-out skin.

1. Relax your mind


As if your initial stress wasn’t enough, seeing its visible signs on your skin will likely stress you out further. According to dermatologist Flor A. Mayoral, M.D., clinical instructor of dermatology and cutaneous surgery at the University of Miami Miller School of Medicine, learning how to manage the effects of stress can help to alleviate some symptoms. Cope with stress head on by calming your mind.


Here’s how to soothe your psyche:


  • Start an exercise routine. Exercise isn’t just vital for our bodies; it’s also important for our skin, according to WebMD. It gets the heart pumping and blood flowing, which, in turn, helps skin receive nutrients while filtering out toxins.

    Less stress can mean fewer acne outbreaks. "Your adrenal glands are producing less of these male-type hormones that are part of any acne flare-up," dermatologic surgeon David Berman, M.D., tells WebMD.


    Exercise also relaxes muscles, which could improve lines and wrinkles caused by tension.

    Be sure to drink plenty of water during and after your workout — it not only keeps you hydrated, but it helps to flush out toxins.


  • Take a warm bath. A leisurely soak in the tub is a great way to relax and unwind after a stressful day. However, instead of hot water (which dries out skin), use warm water.
    Many people find the scent of lavender calming and stress-relieving. To take advantage of these soothing benefits, try lavender-scented soap.


  • Meditate or spend time with your family and friends. Taking time for yourself will de-stress your mind and your skin. Also, spending time with loved ones can help to put things in perspective, lifting your mood and relaxing your mind. When your stress level is reduced or eliminated, your skin will make its way back to its normal state.

2. Stick with skin care basics

Your first instinct might be to abandon your daily skin care routine or add special products. Instead, step away from exfoliators, masks and any other extras until your skin has returned to its healthy self. Although exfoliators and masks remove dead layers of skin and impurities, they can also leave skin even more irritated when it’s already stressed.

So, maintain a basic regimen that includes a gentle cleanser and moisturizer. Also, look into products made for sensitive skin, which are typically free from harsh, irritating ingredients like alcohol, fragrance and essential oils. Soothing ingredients usually found in sensitive skin care, including aloe and oatmeal, can alleviate irritation. Even if you don’t typically have sensitive skin, using these products will help.


3. Watch what you consume

Many times, stress leads us to make unhealthy choices, which can have a negative effect on skin. Particularly, if you turn to smoking or high-fat comfort foods, you might notice your skin looking worse.
Foster healthy habits by:

  • Saying no to alcohol and smoking. Alcohol dehydrates your skin, making wrinkles more prominent. Smoking accelerates wrinkling, mainly around your lips and eyes.


  • Skipping greasy fast food. Eating high-cal, high-fat foods stresses the body, which doesn’t bode well for the skin. Though there’s no evidence to suggest that greasy foods contribute to breakouts, there’s no denying the importance of a healthy inside for healthy skin. Some simple changes you can make: choose whole wheat products, healthy nuts, berries and drink plenty of water.

Article by Skincare-news.com team

Thursday 8 December 2011

10 Ways to Relieve Stress Naturally

As a doctor, I get a lot of health questions both in my practice and in my email inbox. Today, I found one that I felt was particularly compelling, which I’d like to share with you.

Hi, Dr. Manny, can you please tell me some natural remedies for stress? – Shideh

Holidays can be a stressful time for anybody, especially in today's day and age, with all the problems Americans are facing in this difficult economy. More and more people are suffering from negative stress. Negative stress takes a toll on our daily lives and our health and can lead to high blood pressure, obesity, heart disease, anxiety and depression, among other problems, so I feel this question is very appropriate.

Rest assured, there are many things you can do before you run out to get a pill. Here’s a list of some of the most effective natural stress reducers.

1. Passionflower

While passionflower has long been considered a “folk remedy” for anxiety and insomnia, a few studies have shown that the herb may actually be comparable in effectiveness to benzodiazepine drugs, which are used to treat stress. Though not proven, it is believed that passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. This lowers the activity of some brain cells, making you feel more relaxed.

Passionflower is available in a variety of forms, including infusions, teas, liquid extracts and tinctures. It is not recommended for children or for women who are pregnant or nursing. Consult your doctor before adding it to your diet, especially if you are taking other medications.

2. Massage

This is kind of a no-brainer, right? Everybody loves a massage. But did you know that it’s been used as a stress reliever for thousands of years? Historically, the Chinese used massage to open blocked energy channels in order to improve health and Hippocrates, the “father of western medicine,” used friction for physical healing treatments. Today, we use massage to relax tense muscles, reduce pain and improve circulation, which can all do wonders for the mind.
 
3. Meditation

Meditation, or mindfulness, only takes 15 to 30 minutes a day, which is possible even in a packed schedule. It’s also incredibly affordable, considering the only tool you need is your own mind. Just give yourself some silent time to let your thoughts run free or just focus on your breathing. That small amount of peace in your day can help you deal with or even release stress.

4. Exercise

Whether it’s yoga, Tai Chi or running, exercise works much in the same way as meditation because it gives you the time to be alone with your thoughts (or an opportunity to let them go). However, exercise also has the added benefit of releasing endorphins into the brain, which improves your mood. It also prevents obesity and other health problems, giving you less to be stressed about.

5. Organize your life

Organization offers a sense of control and peace of mind, and there’s a number of ways you can improve in this regard. If you’re the kind of person who’s always running around, it can help to make lists so that you remember everything. If you’re the kind of person who feels edgy in their own house, tidy up. Studies have shown the mere sight of clutter can put us on edge.

6. Eat healthy

It’s actually been proven that junk food can make us depressed (not to mention fat) so clean up your diet. Healthy foods like whole grains and protein can improve your mood and give you long-lasting energy to tackle everything that comes your way during the day. Foods that are especially effective for stress-busting include blueberries, salmon and almonds, according to scientists.

Also, put down that extra cup of coffee. While studies have shown that some coffee during the day can offer health benefits, too much caffeine will make you jittery and anxious, and eventually lead to a crash.

7. Limit Internet and cellphone use

Disconnect, disconnect, disconnect. Part of the problem with reducing stress in today’s world is that we are never truly able to shield ourselves from it. By turning away from the Internet and shutting off our cellphones, we can at least block some of the channels from which stress can reach us. Doing this also allows us to live in the moment and appreciate it.

It is particularly important to cut off electronic use before sleep, which can cut down on insomnia-related problems.

8. B Vitamins

B vitamins are known to promote proper functioning of the brain and nervous system, as well as help induce relaxation and fight fatigue. In fact, indicators of B deficiency include irritability, depression and apathy, so to stave off those symptoms, increase your intake of foods rich in B vitamins. B vitamins are typically found in the germ and bran of cereal grains, as well as beans, peas, nuts, liver, eggs and dairy products.


In some cases, inhaling certain scents has been shown to have immediate stress relief effects by raising mood, reducing anxiety and aiding focus and concentration. Experts say it’s because the smells can stimulate the limbic system, which in turn releases chemicals that affect the brain, promoting feelings of relaxation, calmness, love and excitement. Popular oils for stress relief and mental fatigue include lavender, cypress and rosemary.

10. Sleep

Sleep is the most important natural stress reducer of them all. Too little sleep leaves us cranky, irritable and on edge. Too much sleep can leave us sluggish and depressed. Try to find the right balance that allows you to feel well-rested and ready for the day. Promote better sleep by establishing bedtime rituals that signal to your brain that it’s time to fall asleep, avoid exercise in the three hours before sleep or take a warm bath. Certain foods can also promote sleep, such as carbohydrates, bananas, peanuts, figs, dairy and - of course, a certain holiday favorite - turkey. These foods all contain tryptophans, a precursor for creating melatonin. However, avoid having a large meal close to bedtime, because it may result in indigestion, reflux or heartburn.

Feel free to send me any of your health-related questions at drmanny@foxnews.com.

Article by FoxNews.com

Eating too much cake can make you hairy: The unlikely causes for excess body hair

More than half of all women are concerned about excess body hair, according to a report published by market research company Mintel last month.

In the online survey of more than 2,000 women, excess hair was rated just behind weight gain for body dissatisfaction. 
Excess hair was rated just behind weight gain for body dissatisfaction


It’s estimated that one in ten of us suffers from excess facial and body hair. But what causes it?

‘Sometimes race or just a family tendency to be more hairy is to blame, rather than any medical problem,’ explains Dr Rina Davison, an endocrinologist from Whipps Cross University Hospital, London, with a special interest in excess hair. 


‘People of South Asian or Mediterranean descent tend to have more hair than Caucasians or those with black skin, for example. It’s also possible to be quite a “hairy” family regardless of race.’
But there are other factors — from commonly prescribed drugs to poor diet and certain ailments — that could be to blame...

CAKES AND BISCUITS

Eating large amounts of sugary, refined carbohydrates, such as biscuits and cakes, may trigger excess hair.
These foods have a high glycaemic index, which means they release their energy quickly and can cause insulin resistance, explains Dr Davison.

Eating large amounts of sugary, refined carbohydrates, such as biscuits and cakes, may trigger excess hair

Insulin is the hormone that controls blood sugar level; ‘resistance’ means the hormone becomes less effective at lowering blood sugar, so the body has to  produce more of it to get the job done.


‘The problem is that a raised insulin level may trigger growth factors which make the ovaries produce too much of the “male” hormone testosterone, which can lead to excess hair,’ adds Marilyn Glenville, a women’s health expert and nutritionist. 


‘Being overweight can also cause insulin resistance.’

POLYCYSTIC OVARIES

This condition is the main cause of excess hair in women.

Estimated to affect 10 to 15  per cent of women, Polycystic Ovaries Syndrome (PCOS) is when the ovaries don’t work properly and are covered in small cysts.

As a result, eggs are released erratically or not at all, causing irregular or missed periods, and often reduced fertility and acne. 


One of the most common symptoms is a high level of male hormones (androgens), which leads to hair growth. 


All women produce androgens. However, sometimes women produce higher levels, or they may have normal levels, but their hair follicles are more sensitive to androgens. 


‘If excess hair is due to a hormonal imbalance, then it tends to occur in areas such as the chin, upper lip, sideburns, chest and inner thighs,’ says Dr Davison.


‘These are areas of the skin that are more sensitive to testosterone. The hair is also likely to be coarse and dark.’ 


Given the implications for  fertility, women worried about excess hair should see their GP, advises Steve Franks, professor of reproductive endocrinology at Imperial College, London and an endocrinologist at St Mary’s and Hammersmith Hospitals, London.


‘There may be other problems to investigate,’ he suggests. ‘Often, excess hair is a symptom of PCOS, but it also can be indicative of less common, but potentially more serious, hormonal disorders, or tumours of the ovary or adrenal gland — the two parts of the body that produce testosterone. 


‘Many, if not most, GPs will take the problem seriously and refer to an endocrinologist if appropriate.
‘Women should not be afraid to ask for a referral to a specialist.’


The alarm bells should ring for a GP if a woman comes in with a growth of facial hair that has developed within the past six months, he adds.

ECZEMA

‘Patients with skin problems such as eczema or psoriasis can also develop excess hair,’ says Dr Davison.
‘That’s because these conditions are caused by inflammation, which increases the blood supply to that part of the skin, accelerating hair growth. 


‘It also increases skin cell turnover — the rate at which skin cells renew themselves. With psoriasis, for example, new skin cells are produced every two to six days, rather than the normal 21 to 28 days.
'What’s important here is that it’s not just skin cell turnover that’s magnified, but hair growth, too.’ 

TESTOSTERONE GEL

‘If A woman’s partner has been given testosterone in gel form to raise his levels of the hormone, then it may inadvertently get transferred to her through skin contact,’ says Dr Davison.

‘Not many people realise this can happen, and that it can be enough to trigger hair growth in areas such as the face. 


‘The same can also happen with testosterone prescribed to women for libido purposes.


‘Similarly, products for hair loss in men and women, such as minoxidil, can cause unwanted hair growth if they inadvertently  get transferred to other parts of the skin during application,’ says Dr Davison. 


‘I have seen women develop excess hair on their forehead, fingers and backs of hands.’ 


Furthermore, while minoxidil is often applied to the scalp as a lotion, it is sometimes taken in tablet form as a treatment for high blood pressure and can cause unwanted hair growth, says Carole Michaelides, consultant trichologist at the Philip Kingsley clinic in London. 

ANOREXIA

People suffering from anorexia will have lanugo hair — an excess of fine, downy hair that covers the body, says Dr Davison. 


‘It’s not known why it happens — it’s not a hormonal issue. 

People suffering from anorexia will have lanugo hair - an excess of fine, downy hair that covers the body





















'Unfortunately, the excess hair is unlikely to help the person’s already negative image of their body.’

STEROIDS

Corticosteroids are used to reduce inflammation in the body and are prescribed to treat conditions such as asthma and rheumatoid arthritis. 

They contain a synthetic version of the hormone cortisol and levels can build up in the body over time. 

The problem is that if the drugs are taken for more than four to six months, this can cause a condition called Cushing’s syndrome.

Symptoms include weight gain, a red, puffy face and excess hair growth all over the body. 

The risk of developing Cushing’s syndrome is higher in people who take steroids in tablet form, although it can also affect those who use take large doses of inhaled steroids, e.g. for asthma, or steroid creams often used to treat eczema or psoriasis.

MENOPAUSE/HRT

‘As the hormone oestrogen declines at the menopause, testosterone (the ‘male’ hormone) can become more dominant,’ explains  Marilyn Glenville. 

You don’t have more testosterone, but the ratio of oestrogen to testosterone has changed, making women prone to symptoms of male pattern baldness or other male characteristics such as facial hair and acne.’ 

Indeed, it’s thought that about 25 per cent of middle-aged women regularly remove unwanted facial hair. The hair may grow on the upper lip or chin — areas that are sensitive to testosterone — or sometimes also on the cheeks, chest, stomach and back.

Treatment for the menopause in the form of Hormone Replacement Therapy (HRT) may also trigger excess hair. The aim of HRT is to correct the drop in oestrogen and progesterone.

‘There are two types of progestogens which can be included in HRT preparations,’ says Marilyn Glenville.
The first group are analogues (meaning ‘similar to’) of progesterone (such as dydrogesterone and medroxyprogesterone) and the second are analogues of testosterone (such as norethisterone). 

If your HRT contains progestogens that are similar to testosterone, this might explain excess hair growth and you need to speak to your GP about your choices. 

Another form of HRT is tibolone. ‘This is a synthetic steroid compound which has androgenic properties, so one of its side-effects can be increased facial hair,’ says Marilyn Glenville.

Certain contraceptives, such as Yasmin, are also marketed as being hair-friendly, while the Mirena coil has been linked with excess facial hair, adds Carole Michaelides.

HOW YOU CAN TACKLE IT

‘There is a myth that shaving or plucking makes hair grow back thicker and stronger, but this isn’t the case,’ says consultant trichologist Carole Michaelides. 


‘It’s more an optical illusion — rather than being long and fine, the hair is short and stumpy.’
Endocrinologist Dr Rina Davison adds: ‘There isn’t one best way to remove hair. 


‘In some people, waxing might cause ingrown hairs and infections, and bleaching isn’t always an option for darker skin.


‘Laser is an effective treatment, but it is expensive and you must make sure the trigger of the unwanted hair has been rectified. 


‘If it is a hormonal condition, for example, this must be treated first or you will continue to grow the hair and the results won’t be permanent.’


If the hair is triggered by a hormonal condition, the British Association of Dermatologists recommends a range of medical treatments available on the NHS. 


These include anti-androgens to block male hormones, eflornithine cream to slow hair growth, or the contraceptive pill.

More information: wecanfaceit.com.

Additional reporting: Sue Learner

Article by Anna Hodgekiss
for the Mail Online