26/09/11 Lunch Box Health
Your lunch box needn’t be a chore every time you have to think about making something. Jo from our nutrition team has made these nutritionally balanced dishes out of things readily available. If you are on a budget, buying dried beans and following the instructions on soaking them can save money, as can always making the most of your joints of meat if you are using them, boiling the bones of your chicken makes a wonderful broth and you can freeze the stock for use at a later date. We will write more on credit crunch meals or if you would like more info why not book a workshop for your employees? Here are a few of our favourite, along with some inspired choices from the Workplace Healthcare team’s recent travels.
Bean salad: ½ tin mixed beans, ½ bag of salad, 2-3 chopped tomatoes, 1 grated carrot, 1 chopped pepper, ½ chopped avocado, drizzle on 1 tbs olive oil, squeeze of lemon and mix well
Apple & bean salad: : ½ tin mixed beans, ½ bag of watercress/rocket, 1 chopped apple, 1 chopped stick celery, 1 handful coriander chopped, ½ chopped avocado, drizzle on 1 tbs olive oil, squeeze of lemon and mix well.
Greek inspired dishes:
Feta salad: Chop cucumber and tomatoes and mix in bowl with olives, feta and som e fresh thyme (optional) and lots of cold pressed olive oil.
Souvlaki: This can be eaten as a dinner and the remainder brought to work as a lunch box treat! Chop chicken (breast or thigh) and add to skewers along with chopped peppers and onions. Coat in olive oil and season and grill for 20 minutes or until meat is cooked through. Eat with salad and wholemeal pitta bread.
Egg/cottage cheese/ ham/ chicken salad: as either of above but replace beans with 1-2 eggs or 1 tub of cottage cheese or 1-2 slices of cold meat or marinated tofu chunks
Leftovers from dinner: Cook enough dinner to eat the next day for lunch cold e.g. baked chicken/fish and baked vegetables (add some more salad if needed)
Quick Soup: 1 handful lentils, 1 chopped carrot, 1 chopped celery stick, 1 chopped clove garlic, 1 pinch chilli, 1 bayleaf, 1 pint vegetable stock. Boil till lentils are soft, then liquidize. Eat with rye/whole meal bread and handful of green salad.
French Inspired Potage or Quick chicken soup: Boil leftover chicken bones + 2-3 slices chopped chicken (cooked) with 1 handful brown rice in 1 litre vegetable stock, 3 sprigs thyme (or any other fresh herbs) until rice is cooked. Remove chicken bones and add juice of one lemon. To make it interesting on different days you can add some freshly made crutons, some gently fried onions, some soy sauce and coriander.
And to Japan for the Miso soup: 1-2 tbs miso +1 piece dried seaweed + 1 litre water. Simmer for 10 mins and then remove seaweed. Add 1 packet of silken tofu chopped and 2-3 chopped spring onions. Cook for a few more mins.
Sandwich toppings/fillings:
Mash 1 avocado with juice ½ lemon+ 1 chopped garlic clove. Spread on rye/wholemeal bread/ryvita/oatcakes. Top with 1 spoon of cottage cheese and slices of orange/apple.
Mash 1 tin sardines/1 fillet smoked mackerel with 1 squeeze lemon juice and 1 tbs plain yoghurt. Spread on rye/wholemeal bread/ryvita/oatcakes. Eat with handful of rocket/watercress
Chop 1-2 hardboiled eggs and mix with 1 chopped tomato, 1 handful of cress, pinch of pepper. Spread on rye/wholemeal bread/ryvita/oatcakes. Eat with handful of rocket/watercress
20/04/11 your own facial on-site massage routine
Our on-site massage teams have been inundated with employees who are suffering with colds and flu this month. Luckily we are trained to recognise when to treat and not treat, and have been able to clear blocked noses and stuffy heads with our facial point massage. It is great if we do it, you lay back and relax, but if we aren’t coming to you for a while, or if (heaven forbid) you don’t have the workplace healthcare massage team visit your office, then don’t panic – here is the routine!
You could enlist the help of a colleague…. or even sit and do it in front of your computer (no one will know honest) the perfect office massage.
It has been clearing sinuses and reviving employees at the companies we work at and we hope it helps you, do write back and tell us, or tweet us #healthystaff
your own on-site massage routine
Are you sitting comfortably? Please do not do this routine if you are pregnant.
Points 1-4 run across the back of the head (find the bony bit where your head meets your neck) and using thumb or fingers massage along the ridge.
then simply follow points 5 – 20 in order (it doesn’t matter if you don’t keep to the order – relax and go with the flow!)
If you are doing this at home, apply some oil (olive, jojoba, avocado) and sit back and relax. If you are doing this at work, it’s best not to apply oil just before you go into a meeting. he he.
We have found it brilliant to help clear blocked sinuses and stuffy heads, it is also said to act as a natural face lift – perform every morning before stepping out of bed.
11/04/11 Summer Motivation
Our Nutrition workshops are interactive and informative ways of getting staff interested in their wellbeing through diet. At this time of year, the first bearing of flesh ensues and I share with everyone who thinks about the steamed puddings and toad in the hole we enjoyed in the winter months! In this article you will find a few ideas for breaking the chocolate cycle (that craving after lunch or dinner for chocolate/sugar), along with some recipe suggestions for stamping out baddies (snacks that don’t serve us well!).
Our calorie requirements in the summer vs winter
Actually these don’t change. If we eat well and balanced there is nothing to say we require less calories in the summer. We should match our calorie intake to our level of exercise and if we are exercising more in the summer, we may need to take on more calories.
Trying to tone up and lose weight is often easier in the spring/summer as we can feel more motivated and energised, it is natural for us to spend more time outside and eat less stodge. If you find yourself reaching for the Baddies:
- Crisps
- Cakes
- Sweets
- Biscuits (even low fat can have lots of sugar)
- Fizzy drinks
- Salted nuts
Even look out for the puffed rice treats in the supermarkets, whilst not fattening, they are incredibly full of salt, more per 100g than a bag of crisps! In fact this is true of many low fat foods, they typically contain more sugar and salt than their slightly more ‘fattening’ counterparts. Would it be best to have a ‘little’ of what you like than ‘allot’ of synthetic flavoured treats?
Try these simple ideas:
If you are used to having a salty snack such as crisps or nuts (think glass of wine or beer), then these tasty treats are full of healthy goodness. Pumpkin seeds are a great source of magnesium, manganese and phosphorus, iron and protein and are also one of the most concentrated sources of zinc. Sunflower seeds contain B vitamins B1 and B5, folate and selenium as well as a good amount of magnesium. A power packed source of nutrition!
Pumpkin and Sunflower Tamari snacks
Simply take a cup of each seeds (or just use 2 cups of one type) mix with 2 teaspoons of Tamari (you can use normal soy sauce, tamari is our favourite at the WPH offices) and you can either:
Heat a large skillet/frying pan and pop seeds in – keep turning them until they brown ever so slightly and start popping, or
Pop on baking sheet and put into oven – mid heat – for around 12 minutes but keep an eye on them either way, they burn quickly!
Tip out onto plate and enjoy! We keep them in a tub in the office for those 5pm cravings!
Nuts. Glorious Nuts.
Quite simply nuts are nutritional powerhouses!
This is my key to cutting the sugar craving after food or in the afternoon or evening. Nuts are nutritious and have a high fat and fibre content thus making them very filling, reducing the need for rubbishy snacks as your body has all the nutrients it needs it gets the correct messages from your food, the complete picture, reducing cravings.
It’s true, nuts are relatively high in calories, and this article is about toning up for summer, so you need to portion your power snack! 1oz is a good portion size (about 16 nuts although they are different shapes and sizes so you will need to work this out yourself!). I mix freezer bags of nuts with dried fruit, try apricots, sultanas, cranberries and keep them in the cupboard to grab when I am leaving the house, or pop a couple in the car in the winter to ensure I have something to nibble on when I get the cheese and onion crisp urge – it works for me – give it a try.. and if you need any further convincing:
Nuts have been shown to play an important role in helping to lower “bad” cholesterol levels and raise “good” cholesterol levels. In addition, they can help dilate blood vessels and prevent hardening of the arteries.
The Nurses Health Study, which followed 86,016 nurses for 14 years, found those who ate 5 ounces or more of nuts per week reduced their risk of dying from heart disease by 35%. The researchers also noted that the nut-eaters tended to weigh less than the nurses who did not eat nuts.
More Seeds?
Sorry seeds again. Looking for an alternative to cake, and those sugar filled cereal bars you can buy in the supermarket, I make these little beauties.
4 seed bar
s
2tbsp sunflower seeds
2tbsp pumpkin seeds
2tbsp linseeds
2 banannas
100g butter
3tbsp honey
50g millet flakes (if you don’t have use more oat flakes)
100g oat flakes
100g dried fruit (cranberries are nice, apricots, sultanas, raisins etc)
Heat oven to 180/350/gm4
1. Grease a tin – either 28 x 18 x 4 or you can use bun tins, just give them a spritz of oil
2. Chop seeds (I blitzed seeds and dried fruit in chopper/blender) and mash banana, mix everything together and pop into tin, or press into bun tins and bake for 30 minutes (big tin) and around 20 minutes for bun tin.
Cool on wire rack and enjoy. They will keep for around 5 days or you can batch cook them and freeze them in portions.
Also, play around with the ingredients, you can add some nuts (simply chop finely or pop in blender)!!!
If you hate nuts and seeds, we do have some other ideas:
Fruit – good old fruit. Amazingly it tastes great, you just have to remind yourself if you don’t eat it often. High in
antioxidants, fibre and natural sugars, they will give you a good energy boost.
Eggs – hardboiled they really are a great ready snack and even come in their own protective biodegradable wrapping! Nigella pops a spent match in her boiling water, I don’t tend to bother..
Vedge – chop up some of your favourites, cauliflower, peppers, carrots, sugar snap peas and try with my new invention, Dijon dip – Mayo, lemon juice, white pepper and Dijon – mix and dip!
If you are interested in nutrition for your workplace, get in touch, typically we run hour workshops together with 12 x 30 minute one to one employee slots, please enquire for rates and additional topics.
11/04/11 Simple Tools to beat stress
Stress is getting a bad press. And rightly so. It may be a perception that a certain amount of stress is what keeps many people focussed, motivated, successful and happy, however, think again. Stress is never a good thing, it’s a certain amount of pressure that ensures we get out of bed every day and keeps us enthused.
Too much pressure/stress is another matter. This can slow a person down and often gets in the way of achieving the very thing a person most wants to do. And if you have a chronic condition this only adds to the frustrations.
Stress is one of the body’s messengers. A feeling of stress alerts the body that more is required of it right now. The body is informed that it needs to change state; to be ready to move or think quicker. There is a real and present danger that needs immediate attention.
Adrenaline commands. It closes down the digestion and diverts the energy to the muscles of the hips, thighs, shoulders and upper arms, and to the brain. The heart pumps faster. The brain analyses and assesses all options. The body is quickly ready to fight or flee; whatever stands the best chance of survival.
And when the emergency is over the natural response is to relax and to feel relief. This response is the signal for the adrenal glands to relax; for normal life to resume.
These days there are less chances of being presented with a real and present danger. Instead we get drip fed with information that is usually less than positive about things that may or may not affect us; crucially about things we as individuals have very little or no control over.
And this leads to an odd state of background fear or anxiety. This in turn causes a low level drip of adrenaline into the system, resulting in tension, palpitations, and a racing mind. And because there is no single discrete cause there is no single sense of relief that ‘it’ is over. The stress becomes a part of daily existence. And that is no way to truly live.
So, here a few breathing techniques that can help bring you relief and relaxation:
a) Become aware of your breath. Notice: Is it fast or slow, shallow or deep?
Focus on your in-breath. Feel your out-breath and enjoy letting go. Let your breathing find a comfortable rate. Do this for 2 –5 minutes.
b) When breathing in think of a word e.g. Calm and sense calm entering your body with each breath.
With each out breath let the air leave your body with a sound, word or phrase e.g. Ahhhhh or that’s better.
c) Focus on your breath, then take a couple of deeper breaths in and out.
Then one deep breath in – and hold it. Hold it until it gets uncomfortable and then let go with a sound, word or phrase.
d) Breath in and hold your breath, as you hold your breath tense your muscles in your arms and legs. Relax your muscles as you breathe out.
Also, using a phrase like ‘All is well’ during the day reassures your subconscious.
Article by Carrie Harris, Workplace Healthcare Consultant.
13/01/11 Resolutions? A little at a time
An overwhelming urge to change.
That’s what I hear year after year from people after the festive time. Have to lose weight, tone up, get fit, get healthy, be better, learn more, rush around in circles and not achieve anything! My advice: Relax, Chill out a little, and make a plan.
I want to talk a little about basics really. So many of us spend fortunes on vitamin pills, personal trainers, fashion, hair, beauty, and I believe our wellbeing building blocks start at such a simple point, if we miss this we are missing out on the foundations on which to develop our bodies, minds and souls into more rounded, resilient beings.
I am talking Oil, Water and Balance, believe it or not.
No performance engine will run efficiently without the right oil.
In today’s society we have become “fat free” in our search for losing weight. In my opinion, the quickest way to gain weight is to eat these “fat free” foods as they are all high in sugar or worse still in my opinion, artificial sweeteners.
When we eat processed, packaged and fast foods we often consume a high level of ‘bad fats’ (saturated fats), and then forget or become fearful of fats in general, actually we have to give our bodies some ammunition in the form of ‘good fats’ to deal with the outfall from the baddies!
Good fats are a special sub group of
Omega 3 – These are found in oily fish, fish oils, some vegetable oils and some nuts and seeds.
Omega 6 – These are found in vegetable oils, nuts, seeds and grains.
In general we get sufficient Omega 6 fats in our diet from vegetable oils used in cooking, polyunsaturated spreads, nuts, seeds and grains. Omega 3 fats, however, are found in fewer foods so it is important to ensure we get enough.
What will the oils do for me? Many clinical studies have been conducted and researchers have found a multitude of benefits of omega fatty acids in human diets. Omega consumption in our diets benefits our bodies by protecting against heart disease, by improving our brain cells and brain function, and by helping our cell membranes remain healthy, here is some further research information:
- A reduction in inflammation and prevention of chronic heart diseases can be attributed to consumption of omega 3 in diets, benefits include the lowering of LDL (“bad”) cholesterol and triglycerides and the increased HDL (“good”) cholesterol. There is also strong evidence that fatty acids help reduce high blood pressure, and by inhibiting the development of plaque and blood clots, help prevent and treat atherosclerosis. This evidence also strongly suggests that omega-3 fatty acid intake, primarily from fish, helps protect against stroke by the same process.
- Infants benefit from omega 3 that promotes developing vision and nerves during pregnancy. Infants are at risk for developing problems in these areas, if they don’t get enough omega-3 fatty acids from their mothers.
- In rheumatoid arthritis, an inflammatory joint condition, studies have shown benefits of fatty acids in reducing joint tenderness, decreased morning stiffness, possible decreases in medications that control this chronic disease. Along with this joint condition, omega-3 benefits people with osteoporosis by increasing the levels of calcium in the body and by increasing bone mass and bone strength
- People are at risk for suffering depression if they do not get enough omega-3 fatty acids. The benefits of omega-3 for this illness work by helping nerve cells to communicate, an essential step in achieving good mental health. Cell membranes must be healthy in order to improve brain function and the overall condition of our brain cells. Studies showed that people hospitalized for depression had lower levels of fatty acids than people who ate a healthy diet with omega-3. When treated with an appropriate amount of fatty acids, these people had reduced feelings of depression and hostility and improved brain function. The same studies found the same omega-3 benefits for people suffering from bipolar disorder and schizophrenia. Other studies suggest that people not suffering from depression may experience improved brain function with omega-3.
- In studies of children with attention deficit/hyperactivity disorder (ADHD), it was determined that those children may have low levels of essential fatty acids. Some of those children exhibited learning and behavioural problems. More studies are needed to determine if omega-3 benefits children with ADHD by reducing their symptoms and improving their general condition.
- There have been preliminary studies conducted that show omega-3 benefits for people with the chronic disease, asthma. They show that fatty acid supplements may decrease the inflammation in the lungs and improve overall lung function in adults.
- More omega-3 benefits include a lower incidence of macular degeneration in people who consumed a significant amount of fatty acids from fish in their diets.
- Other omega-3 benefits are being studied in regard to colon cancer, inflammatory bowl disease (IBD) and Crohn’s disease, breast cancer, and prostate cancer. Some studies have preliminary findings that support the argument that the diseases are prevented from worsening by consumption of omega-3 fatty acids.
- Women with the highest dietary intake of omega-3 fatty acids were found to have the mildest symptoms during menstruation in a study performed in Denmark.
- Preliminary research seeks to determine whether there is an omega-3 benefit in fighting infections, and in treating ulcers, migraine headaches, lupus, emphysema, and glaucoma.
How can I add Omega 3 to my diet? Omega 3 fats occur naturally in seeds as alpha linolenic acid (ALA) and in oily fish as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Good sources of ALA include: linseed (flaxseed) oil, linseeds, soya bean oil, pumpkin seeds, walnut oil, rapeseed oil and soya beans.
The body can convert ALA into EPA and DHA, but not very efficiently. This is why oily fish plays such an important role in our diet. Oily fish contains EPA and DHA in a ‘ready made’ form that the body can use easily.
The main sources of oily fish in the UK include salmon, trout, mackerel, herring, sardines, pilchards and kippers, either fresh, frozen, canned or smoked. Watch out though, tinned tuna does not count as it does not contain the high levels of oils found in fresh and frozen tuna.
I understand that some of the health benefits, primarily the ones linked with cardiovascular health, have only been achieved through Omega 3 derived from fish sources. If you are vegetarian, you may consider a supplement, Cod liver and fish oil capsules are a good source of EPA and DHA and in some cases contain vitamins A and D as well. If you are taking a supplement that contains vitamins A and D it is important not to exceed the recommended dose. If you are taking any medication you must seek your doctor’s advice.
The great thing is, if you like fish, a tin of sardines is a great cost effective lunch and can sit in your drawer (unopened please!) for months – the perfect long life fast food snack.
13/01/11 Sup up
Now, I don’t want to go on about it, as people tend to glaze over when I mention it, but water water water!
Our bodies are around 70% water and because we do not store excess water, we must ensure that our daily diet contains a sufficient supply to maintain adequate health.
Water is essential for our health, it is one of the basics, yet it is ignored by so many people, I know so many who will spend a fortune on supplements, and a whole host of beauty products, yet drink maybe a glass or two a day of fresh water from the tap. Although water contains no calories and may contain no micronutrients, it is an indispensable aid to digestion, nutrient absorption and waste elimination . Yep that’s right, if you don’t drink enough water those expensive vitamins and minerals cannot be utilised by your body and will simply be passed out without touching the sides. It also helps regulate circulation, body temperature and a host of other biochemical reactions. Water lubricates joints and maintains healthy skin. It’s worth remembering that we can exist without food for months, but without water for only a few days.
Even mild dehydration slows down metabolism. Did you know that dehydration can also manifest as hunger? Feeling thirsty isn’t always a reliable sign for dehydration and before you know it you could experience the following symptoms:
- Dark-coloured urine
- Headaches
- Constipation
- Confusion and irritability
- Poor concentration
- Dry mouth
- Tiredness
- Dizziness
Guidelines are that you could try and drink around 1.5 – 3 litres of water a day for an adult, it depends on your size, age, weight, muscle mass etc so this is only a guesstimate. Coffee and tea doesn’t count, nor do carbonated drinks or alcohol, although many say they do and indeed they do have a water content, this is often completely wiped out by the dehydrating effect of the caffeine in the said beverage, so herbal tea, pure water, perfect.
Have a go at water drinking and see how it makes you feel after a couple of weeks. We would be really interested in your feedback, if you would like further reading, Dr Batmanghelidj’s book ‘your bodies many cries for water’ is controversial, has been pulled apart by many and labelled a ‘wako’ idea, I find it absolutely fascinating and believe much of it to be true.
13/01/11 Perfect Balance
Thirdly, I just wanted to express a need for balance in our lives. If your job is sedentary, you must do some exercise, if you are an athlete by profession, some sedentary time is crucial.
For those of us who think all day long and primarily use our left brain (analytical) then we really would do well to stimulate our creative sides a bit, drawing, painting, signing, playing games and meditation are all good right brain exercises.
If you find that you use the right side of your brain more than your left then look at learning language working with mathematics, puzzles or games in those subjects to sharpen the left hemisphere. When you try to solve a word puzzle, for example, electrical and chemical impulses travel among the neurons in the left hemisphere until you identify the answer. Games like Sudoku and crossword puzzles, logic brainteasers and mathematical word problems all exercise the left side of your brain.
Also, it is really important to get out in the fresh air every day. Grab a colleague, make it a challenge (pedometers), start with once a week and try and increase to at least 3 or 4 times.
Daylight is excellent for keeping you immune system in top shape. ‘You should get between 15 and 20 minutes of sunlight a day so your body can develop vitamin D which is very important for our immune systems,’ says Professor Ingo Froboese from the Centre for Health at the German Sports High School in Cologne.
Sunlight converts the precursor form of vitamin D, which is produced in certain cells in the body, into active vitamin D. That encourages our immune cells to build anti-microbial Cathelicidin which plays an important role in our body’s response to bacterial infection.
That means sunlight can help you stay healthy. It does not always have to be direct sunlight, which is in short supply at this time of year. Even on an overcast day enough scattered light penetrates the clouds to have a positive effect on our immune systems.
So grab your boots and rally around the office, you may start a healthy trend!
03/11/10 DIY Home Treatments – make the most of the dark nights
The men have had the health article this week, so now I am indulging in a little ‘home spa’. Taking a little time out is necessary for everyone, if you deprive yourself of this you may find yourself getting a short fuse, feeling overly emotional and, dangerously, becoming detached from yourself and how you actually are feeling. Hundreds of years ago when the pace of life was a little slower, we had time to simply sit, and be, daydream, not have any demands on us, now with our blackberry’s, iphones, facebook and mobile media we really do have to make an effort to not become addicted to them (seriously people are having to be weaned off these devices). Pick one or more a week, treat them like a recipe, make sure you have all the ingredients and simply follow the instructions, easy!
Ready to set up your little sanctuary? You can create two areas: Your bathroom will become your “treatment room,” and your, bedroom, or living room will become your “quiet room,” where you can relax after your treatment (I forgot to mention you need to remove children and husbands first). Clear away any clutter that will prevent you from relaxing and focusing on your spa experience. Stash your products and makeup so that you can’t see them. Pop lots of nice fresh towels in the bathroom, and make yourself a jug of “spa water” – ice water with sliced lemons, oranges or limes and cucumbers. You’ll need this to rehydrate in your quiet room following your treatment. Now for the test, turn off your computer, television, radio, and mobile—you shouldn’t be distracted during your spa indulgence, absolutely not.
NB: Please consult your doctor if you have a heart condition, high or low blood pressure, or if you are pregnant. The Epsom bath and essential oils will have to be avoided, and if pregnant be careful of nail varnish and remover.
Simple Manicure
1) remove any nail polish with remover.
2) file nails in one direction only (always do this when your nails are dry). Marie Claire suggests a shortish nail, straight across the top with rounded edges.
3) wash your hands. Prepare the hand soak (apple cider vinegar – about 1tbsp in a bowl of water). Soak and daydream away for 10 minutes. Dry hands with soft towel.
4) apply a fruit or nut oil into the cuticle area near the half-moon at the base of the nail. (Almond oil, Advocado oil, coconut oil or even olive oil work wonderfully.) Use the blunt end of an orangewood manicure stick to gently push the cuticles back from the nails.
5) massage time. You can use your favourite cream or why not look up a natural recipe? Calendula cream from the baby isle is wonderful. You can incorporate some of these pressure points:
6) clean your nails with soapy water, you can now either use a gentle buffer to give your nails a natural shine, or add your polish.
Sit and relax for at least 10 minutes with some water.
Relaxing pedicure
1) strip old colour polish with remover on a cotton ball.
2) soak. Add Epson salt (2 tbsp) and your favourite scented oil (lavender, tea tree, rose) to warm water and soak your feet for 10 minutes. I use a big bowl surrounded by lots of fluffy towels. Sit back and relax.
3) buff. Dry your feet with a clean towel. Now you can exfoliate the feet and either use a pumice (gently) or a scrub, you can make a natural scrub:
- Peppermint Essential Oil
- Lavender Essential Oil
- Sweet Almond Oil
- Sea Salt
Firstly, you will need to measure out around one and a half cups of sea salt and add around 4 tablespoons of sweet almond oil. Make sure to combine the mixture evenly. Then simply add two or three drops of both the lavender and peppermint essential oils to the mixture.
4) trim. Cut nails with a toenail clipper, then file them to your length of choice. Run your finger across the top of your toe. If your nail barely grazes your finger, you’ve got the right length.
5) moisturise. Massage your feet and legs with your favourite cream, pay attention to any tender areas on the feet and legs.
6) soften. Apply Almond oil (Olive oil will work) or cuticle oil to your cuticles. Leave to soak for a minute or two.
7) push. Use a cuticle stick to press cuticles back so they don’t get in the way of the polish.
finally polish. Apply a base coat first, then, apply two thin coats of polish. You can finish with a top coat for extra staying power!
Sit and relax for at least 10 minutes, drink some water.
Body Cleanse
We are going to use a simple technique of bathing for a really good cleanse!
Epsom Salts is the common name for Magnesium Sulphate which is a chemical compound containing Magnesium and Sulphate. They are an affordable and easy way to enhance cleansing and to relieve stress. The high magnesium content within Epsom Salts help to draw acids through the skin and are well known for their amazing and effective way to relieve aching limbs, reduce muscle strain and are excellent in helping with back pain. On top of that they have been known to heal cuts, reduce soreness from childbirth and relieve colds and congestion from within the body.
Epsom salts are also a sedative for the nervous system. Yet surprisingly not many people use them or know about their qualities. When I was younger, you could buy kg bags from the local chemist, they now only sell them in tiny amounts, so you would do well to source a good supplier from the internet. (Unless you have an old fashioned chemist around.)
You can run a hot bath and add up to 450g of salts. It would be best to start with 100g and build up. Simply sit back and relax. Light a candle, sing, listen to music….
Stay until you need to get out and lay down for a good 20 minutes. It would be best not to add any moisturizer to your skin, especially nothing artificial. Ideally do this before you go to bed and make sure you drink that nice chilled water we prepared!
The Moon - can have an effect on how we assimilate things, when the moon is waning and new we are mostly detoxifying, when the moon is full and waxing then we are able to absorb nutrients and toxin more easily, so if you want to be particular, the cleanse should be done on a new or waning moon!
Deep conditioning winter hair treatment
- 1/4 cup mayonnaise (room temperature if possible)
- 1/8 cup olive oil
- 1 egg yolk
- 4 drops lavender essential oil
- Blend all ingredients together in a bowl.
- Apply thoroughly through your hair adding extra at the ends.
- Pile on top of your head and cover with a plastic shower cap and then cover with a towel to keep in the heat from your head.
- Leave on for at least 10-20 minutes and then rinse out.
- You can either rinse and leave hair overnight then shampoo, or if you are going out, shampoo twice and go.
- A blast of cold water seals the hair follicles and makes hair super shiny.
More beauty tips in January.
03/11/10 Moustache’s, Maserati’s and Men’s Health
A recent study released by the MHF (Men’s health Forum) shows a high level of dissatisfaction among men with the current family doctor service and widespread support for extended surgery hours; many surgeries are closed at weekends, except for emergencies, and if you work away then it is impossible to get back by 6pm to fit in an appointment, and it seems that men are unlikely to take a day off to get to the doctor.
There were also requests for more male clinics, more check-ups and screening tests, many called for more ‘male-friendly’ surgeries, with more men’s magazines and men’s health posters in the waiting room, and more male receptionists and male nurse practitioners.
Alarmingly, a number of men said they felt ‘out of place’ when visiting their GP, and several suggested that GPs should hold male only sessions or male health clinics. Several men wanted to see an on-line booking system. One proposal was that surgeries should be held in local betting shops, pubs, golf clubs and other men’s venues.
A majority of the health professionals consulted suggested that during the course of their lifetimes, many men learned attitudes that pre-disposed them not only to poorer health behaviours, such as greater risk-taking than women, but also to poorer use of services. It was suggested that men were:
- more likely to try to “tough out” illness
- more likely to give priority to work commitments over treatment and rest
- more likely to have a self image that encouraged them to deny illness — illness equals weakness
- less likely than women to be prepared to discuss their health
- more likely to fear the consequences of illness and disease
So come on guys, let’s take care of ourselves, corny but true, you do only get one body and you would change your oil and water in your Maserati/Porsche/Ferrari/Robin Reliant, so whatever body work you have, you need to learn to look after what is under the bonnet!
This is the focus of our workplace health screening service, the feedback that having a whole 20 minute appointment with our Occupational Health nurse provides an invaluable opportunity to air concerns, and benefit from the health screening tests, including urine screen which can identify early prostate problems and diabetes.
Our WELLman workshop is an hour long and encourages open discussion and learning about men’s health and wellbeing, and we have an alliance with the Prostate Cancer Charity, who are often happy to visit your work place and talk to you about signs, symptoms and treatment.
Also, I feel it is my place to warm you – It is that time of the year once again. You may see a great variety; handlebar, toothbrush, pencil but don’t fear, it’s all in aid of a good cause!
Pay attention to your top lip and grow a moustache in the month of November! Following on from the amazing success of the 2009 event where 45,000 Mo Bro’s raised over £5 million, this year Movember are hoping for even more people taking part and helping to raise awareness of prostate cancer.
The rules are simple:
- Register on the Movember website and set up your Mo Page here
- Start on the 1st November clean shaven and do not shave your moustache for the whole month
- No goatees and no beards!
- Help raise awareness of prostate cancer and ask people for sponsorship
This year’s campaign focuses on the idea that every man deserves a little bit of luxury so act like a modern gentleman and grow a moustache!
To find out more about our UK wide men’s health workshops and health screening, email us or call today, 0845 2263391.
13/10/10 Health gain through hard work
There are many benefits of running an in-house service, research from the University of Leeds and the University of Bristol show that people who take part in physical activity at work have lower blood pressure and resting heart rate compared to those who do not.
The research showed that after exercising, study participants returned to work more tolerant of themselves and more forgiving of their colleagues. Their work performance was consistently and significantly higher, as measured by:
- Ability to manage time demands
- Ability to manage output demands
- Mental and interpersonal performance
The study involved 210 workers whose employers offered on-site exercise programs—chiefly aerobics classes, but also yoga and stretching. Participants completed questionnaires reflecting the ease of completing tasks using a seven-point scale. This was done on a day when they exercised during the workday and again on days when they did not. Most of the workers had sedentary jobs; all were involved in voluntary workplace exercise programs and reported feeling confident in their work performance before beginning the study.
“The results are striking,” said Professor McKenna, who now works at Leeds Met. “We weren’t expecting such a strong improvement on productivity linked to exercising. Even more impressive was that these people already thought they were good at their jobs. Participants tracked mood, and as expected, exercising enhanced their mood. However, boosts in productivity were over-and-above the mood effects; it’s the exercise—or attitude related to exercise—that affects productivity.”
Focus groups confirmed the surprisingly strong effects of workplace exercise. “We expected to hear more about the downside, such as afternoon fatigue,” said Professor McKenna. “But out of 18 themes raised by study participants, 14 were positive. It was almost overwhelming.”
Workplace exercise programs, said Professor McKenna, benefit more than just the workers. “Companies see more productive employees who also work better together. From the public health side, health care costs can be expected to go down for employees who regularly exercise at work. Think of it; fewer sick days, better attendance and more tolerant co-worker relations.”
The workplace is an ideal setting for promoting physical activity and if you don’t have space inside, perhaps you could try the boot camp approach? Visit our fitness pages.