Nutrition & Lifestyle Course

I’ve moved my Nutrition & Lifestyle course to evenings at Coppice Avenue Library and Wellbeing Centre on Coppice Ave, Sale, M33 4ND. Sessions now start on Monday 1st July at 7 pm running every week for 4 weeks. Hopefully this will make it easier for those of you who are working.

Contact me to reserve your place!

See below for details.

Find Out the Benefits of Staying Well Hydrated

It is important for our health and wellbeing that we are well hydrated. Our body is made up of 60% water and needs water in order to function well.

What are the benefits of drinking regularly?

  • It keeps you alert and gives you more energy.
  • Helps to flush out your liver and kidneys, getting rid of toxins.
  • Helps to improve digestive health.
  • Your skin looks better.
  • You feel less hungry and are less likely to snack.

What causes dehydration?

  • Not consuming enough fluid
  • Sweating. Exercise, high temperatures and fever can cause excess water to be lost.
  • Alcohol
  • Vomiting. Water is not staying in the body long enough to be absorbed.
  • Diarrhoea. Water is not being absorbed in the digestive tract and is being lost from the body.
  • Some medications.

Urinary incontinence is another factor. This can be a menopause symptom and if you suffer from this you may be less likely to drink fluids. If this is a problem, then it is advisable to cut down on alcohol and caffeine. Sipping liquids little and often, makes it less likely that you will have a sudden urge to go to the toilet.

Who is most likely to suffer from dehydration?

Elderly – your sense of thirst weakens as you get older.

Dementia sufferers –  they are 6 x more likely to suffer from dehydration.

People suffering from diseases such as diabetes.

What are some of the symptoms of dehydration?

  • Dry mouth
  • Feeling tired or thirsty
  • Headaches
  • Dark urine
  • Dizziness
  • Muscle cramps
  • Constipation
  • Dry skin

Symptoms of severe dehydration

  • Extreme thirst
  • Confusion
  • Irritability
  • Delirium
  • Little or no urination

If you experience any of these symptoms, then you must seek medical attention.

Long term dehydration may cause constipation, urinary tract infections and high blood pressure.

If you rarely feel thirsty, then it is important to monitor how much you drink. Have a drink, even when you don’t feel thirsty.

Hydration and Exercise

You lose fluid in your breath and sweat when you exercise. Everyone is different but the amount of fluid you lose is dependent on:

  • The amount of exercise you do
  • For how long
  • The ambient temperature
  • Your body size
  • Your level of fitness    

The European Food Standards Agency recommend that women drink 2 litres of water a day and men 2.5litres (EFSA, 2010) but you should adjust your intake accordingly.

During exercise drink according to how thirsty you feel and this will prevent you from drinking too much or too little. You will know that you are drinking too much if you weigh yourself before and after training and have gained weight. Water is a suitable method of hydration if you are doing a moderate amount of exercise for up to an hour. A suitable alternative may be necessary for longer or more intense periods of exercise.

Make sure that you are well hydrated after exercising. Some of the symptoms of dehydration are:

  • Feeling too hot
  • Suffering from fatigue or sluggishness
  • Lack of appetite
  • Headaches
  • Dark coloured urine. You should aim for light straw coloured urine.

Alcohol

Alcohol is not suitable for rehydration. Drinking more than 14 units of alcohol a week is not recommended. When taken in excess it can cause hangovers which include symptoms such as nausea, thirst and headaches which are partly caused by dehydration.

Water is the best source of hydration. If you don’t like water, what can you drink instead?

  • If you enjoy drinking tea or coffee, try some decaffeinated varieties.
  • Add slices of fresh lemon, lime or ginger to iced water.
  • Try carbonated water.
  • A glass of semi-skimmed milk.
  • Herbal teas.
  • Dilute fresh fruit juice with water.

Watch out for sugary drinks. They can lead to weight gain and tooth decay.

Additional Sources of hydration

Vegetable smoothies, soups and stews. These are useful if you struggle to drink the recommended amount. It is important to still have whole foods such as fruit, nuts, whole grains and vegetables in your diet. Increasing your intake of fruits and vegetables will also improve your hydration status. They include electrolytes such as magnesium, calcium, sodium and potassium which are involved in balancing body fluids and helping to prevent dehydration. An added bonus is that they help to maintain a healthy digestive system.

Hydrating foods include:

  • Tomatoes
  • Bell peppers
  • Watermelon
  • Cucumber
  • Carrots
  • Berries

For any health concerns, please contact your GP.

If you would like further advice on hydration and how to maintain a healthy lifestyle, please feel free to contact me.

Nutrition & Lifestyle Workshop

I’m starting a new Nutrition & Lifestyle workshop at Coppice Avenue Library and Wellbeing Centre on Coppice Ave, Sale, M33 4ND. Sessions start on Tuesday 4th June at 10 am and consist of 4 one hour sessions at the same time each week.

Contact me to reserve your place!

See below for details.

Hope to see you there!

A Healthy Nutritious Breakfast

Start your day with a healthy, nutritious breakfast and you will be better able to control your energy levels, blood sugar and cravings throughout the day.

Here’s an idea for a healthy, balanced breakfast to give you the energy to start your day. 

  • ½ cup of rolled oats
  • 175ml nut milk or semi-skimmed milk
  • 1 kiwi chopped
  • 1 apple chopped
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seeds
  • 2 tbsp chopped mixed nuts
  • 1 tbsp mixed seeds
  • 1 tbsp full fat probiotic yogurt

It contains:

  • Minerals such as magnesium, manganese, copper, calcium, zinc and potassium.
  • Soluble fibre in kiwis, apples, rolled oats, chia seeds, nuts. This helps to slow down the digestion of your food as well as helping to control the amount of sugar released into the bloodstream. It helps the gut bacteria to produce the short-chain fatty acid, N-butyrate, which feeds the gut epithelial cells and may help to reduce inflammation.
  • Insoluble fibre in apples, oats will help to move the waste products of digestion through the bowel, reducing the risk of developing constipation and haemorrhoids.
  • Protein in chia seeds, yogurt, milk, nut milk, nuts, seeds. This will aid the growth, repair and renewal of the body’s cells. It will help you to maintain muscle mass as well as synthesising hormones.
  • Probiotics in yogurt help to encourage a healthy balance of gut bacteria.

You can change the fruit, the type of milk you use, as well as the nuts and seeds. This will ensure that you get as many nutrients in your diet as you are able to and it may encourage you to introduce some new ones too. If you are not used to eating fibre, then build up gradually till you get to a level that suits you.

If you are short on time, you can always prepare the dry ingredients in advance and keep them in an airtight container to make it easier.

This breakfast should last you till lunch time, depending on your activity levels. You will also be making a good start in helping towards your daily intake of fruit and vegetables. Add a boiled egg if you would like some extra protein to curb those hunger pangs.

Nutritional Therapy

A nutritional therapy approach may be beneficial if you have:

  • Difficulty maintaining your energy levels throughout the day.
  • Sugar or other food cravings.
  • Problems maintaining a healthy weight.
  • Regularly feel stressed or anxious
  • Poor sleep patterns.
  • Skin problems.
  • Frequent colds or illnesses.
  • Hormone imbalances.

Nutritional therapy encourages you to develop and sustain a new approach to your diet and lifestyle which you can view as a positive, permanent change. A bespoke programme will be designed to fit your specific requirements.

Emphasis will be placed on promoting a healthy, balanced diet using nutrient dense whole foods and recipes. Menu plans can be produced which are simple to follow, enjoyable and easy to maintain.

There are short, introductory programmes lasting three months which help initiate changes that need to be made and longer programmes of six to twelve months that will help you to develop and sustain these changes. Other services include workshops, help with supermarket food choices, advice on stocking your store cupboard at home and nutritional analysis of your food diary using Nutritics software.

Contact me for your free 20 minute health review & see what I can do for you!