Browsing Archive: April, 2014

It was Easter; Time For Chocolate!

Posted by Sarah Cox on Wednesday, April 30, 2014, In : nutrition 

To me, there is nothing better than chocolate.  It's rich, smooth and creamy and makes us feel good.... until we start to feel guilty for eating it. 
However, do we need to feel guilty?  Is it all bad? 
There's no getting around the fact that chocolate is high in fat and calories, but there is growing evidence that, in small quantities, some kinds of chocolate may actually be good for you.
Dark chocolate is much better for you than milk chocolate, due to the higher cocoa and lower sugar content...

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Sticking to New Year's Resolutions

Posted by Sarah Cox on Wednesday, April 30, 2014, In : Goal Setting 

According the NHS, around 7 million of us will have made a New Year's resolution to improve an aspect of our health this year. 

Some of the most common resolutions are:
  • Lose weight
  • Get fit
  • Stop smoking
  • Drink less alcohol
  • Eat more fruit and vegetables.  
Keeping your resolution after Christmas can be a tough thing to do.  Richard Wiseman, a professor of psychology at Hertfordshire University, gives the following top 5 tips for boosting willpower and staying motivated:
  • Make only one resolution. Choosin...

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Guide to Maintaining Your Weight Over Christmas

Posted by Sarah Cox on Wednesday, April 30, 2014, In : nutrition 

Christmas is the main time when we get together with friends and family and there is a lot of food and drink around.  It is a fun and very sociable time so it can be easy to put on weight over Christmas, especially as we consume more calories than we normally do and a lot more than we need as well as generally being less active as we stay indoors.  The average person consumes around 7,000 calories on Christmas Day and according to the British Dietetic Association, puts on 2kg (5 lbs) over Chr...

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Good Carbohydrates

Posted by Sarah Cox on Wednesday, April 30, 2014, In : nutrition 

Having explained the bad carbs in the last article, it's now time to talk about the good carbs.  You'll remember I said that it is important to eat carbohydrates - you just need to make sure you eat the right ones to avoid gaining weight or to help you lose weight.  

So what are the good carbs? 

The foods which are rich in and an important source of carbohydrate are:
  • Wholegrain or rye breads
  • Wholegrain cereals
  • Brown Rice
  • Potatoes, especially sweet potatoes
  • Beans
  • Pulses
  • Fruits
  • Vegetables
  • Milk and dairy p...

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Bad Carbohydrates

Posted by Sarah Cox on Wednesday, April 30, 2014, In : nutrition 

When eating carbohydrates, you need to know which ones are good for you to eat and which ones you need to avoid. 

In this article I'll cover the bad ones and in the next one I'll explain the good ones. 

As a general rule, which you are probably already aware of, any white carbohydrates are bad for you.  White carbohydrates includes white bread, rice and pasta.  The nutrients and fibre are stripped out of white carbohydrates as they are processed and refined.

As well as white 'refined' grains, ba...

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Starchy Food continued….

Posted by Sarah Cox on Wednesday, April 30, 2014, In : nutrition 

It's important to have carbohydrates in your diet and low-carbohydrate diets aren't a good idea.  Why?  I'll explain…. 

Carbohydrates are an essential nutrient. They have important roles to play within the body, which include:

1) Acting as a major source of energy for the body and brain

2) Forming structural elements of some cell membranes and cell walls


We need to consume sufficient quantities of carbohydrates so that they can fulfill their role, i.e:

  • Provide the body with energy
  • Manage blood ...

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Eat Starchy Foods

Posted by Sarah Cox on Wednesday, April 30, 2014, In : nutrition 

Starchy foods form the second food group which plays an important role in healthy eating. They are our main source of carbohydrate, which the body needs for energy. 


Starchy foods include potatoes, bread, cereals, rice, pasta and should make up about a third of the food you eat.  We should eat some starchy foods every day as part of a healthy balanced diet, ideally choosing wholegrain varieties wherever possible.


This may come as a surprise to you, but Data published by the National Diet and ...

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Advice on Avoiding the New Year Detox

Posted by Sarah Cox on Wednesday, April 30, 2014, In : nutrition 

After Christmas, a lot of people decide that they are going to detox or go on a diet and get healthier and/or lose weight, so they go on a mission in January, which often involves restricting what they eat. 


The third Monday of January is known as Blue Monday.  This is when people's best intentions for their new start go flying out of the window. So, the chances are that if you did embark on a detox or diet mission in January that by now your diet regime is slipping and you're eating more aga...

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Guide To Eating Healthily Over Christmas

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 

Are you looking forward to your roast dinner, christmas pudding, mince pies, chocolates and wine?  It's hard not to.... It can be hard to eat healthily and not put on weight over Christmas.  Most people eat far more than they need to and spend a couple of days indoors watching the tv with friends and family. Did you know that people put on an average of 5 lbs (or 2Kg) over the Christmas period?
It's important to enjoy yourself and take part in the festivities and not worry too much about what...

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Eating Your 5 A Day - Why Is It Important?

Posted by Sarah Cox on Monday, April 28, 2014,

Fruit and vegetables need to be part of a balanced diet as they can can help you stay healthy. That's why it so important that you get enough of them.


Most people have heard of the concept of eating 5 A DAY. This is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day in order to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity.  This means that we need to be eating at l...

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Understanding Food Groups

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 
All the food we eat can be divided into five groups:
  • Fruit and vegetables
  • Starchy foods
  • Meat, fish, eggs and beans
  • Milk and dairy foods
  • Foods containing fat and sugar

So, let's look at each of these food groups in a bit more detail: 


1. Fruit and vegetables

Everyone has heard that we should be eating five portions of fruit and vegetables a day.  Fruit and vegetables are a vital source of vitamins and minerals and can help lower the risk of heart disease, stroke and cancers. 


It's really not that har...

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Eating a Balanced Diet

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 

Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward.


The key thing is to eat a balanced diet, so eating a wide variety of food from all the different healthy food groups.  No food groups should be totally eliminated, which is contrary to what a number of popular diets advocate.  


The food groups are: 

  • Fruit and vegetables
  • Starchy foods
  • Meat, fish eggs and beans
  • Milk and dairy food
  • Foods and drinks high in fat and/or sugar. 


To get all the nutrien...

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Eating Organic Food: Part 2

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 

People's most common concern about 'going organic' is the expense. So some people ask whether organic food is worth the money. To me, this question is like asking, "Is your health worth the money?" 


Organic food is more expensive for several reasons. Organic farmers tend to have lower yields and higher production costs than conventional farmers because they don't use herbicides; some crops are weeded by hand, which is labour intensive. Organic farmers don't receive the many agricultural subsi...

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Eating Organic Food: Part 1

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 

In this article, I am going to talk about and recommend eating organic food, wherever possible. It is much better for your health and should be part of your healthy lifestyle. 


Let's start with defining exactly what organic food is. It is food grown or raised without the use of synthetic (chemically formulated) pesticides, herbicides, fungicides, or fertilizers. Organic farming allows foods to grow in nature as they were intended.


Conventional farmers spray huge amounts of pesticides a year o...

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10 Reasons to Eat Breakfast Every Day

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 

With regards to healthy eating, one of the best things you can do is to eat breakfast every day. It is the most important meal of the day as it breaks the overnight fast. It has an effect on overall energy levels, appetite control and total calories consumed through the day. Recent studies have shown that people who eat breakfast are far better at maintaining their weight than those that don't. 


Here are the top 10 reasons why eating a healthy breakfast is important: 

  1. Hunger - eating breakfast...

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Eating Healthy vs Unhealthy Food

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 

The best advice I can give you to start with in terms of nutrition is simply to choose the best foods available. If it's natural, so it grows or occurs in nature, then eat it.  If it's artificial, don't eat it.  Wherever possible, I would recommend eating organic produce.  I know it's more expensive and this may be an issue depending on your food budget, but my view is that the health benefits far outweigh the cost. I'll write more about organic produce and the benefits of it in a future news...

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Taking Action to Achieve Success

Posted by Sarah Cox on Monday, April 28, 2014, In : Goal Setting 

Believe it or not, sustained weight-loss success is straight-forward! It isn't quick and easy, but I promise you that it is possible and that you can do it with the right guidance and by taking action step by step. 


To be successful, you have to do some work. This work entails writing some things down and making many small changes to what you are doing currently. You may be familiar with the saying 'If you always do what you've always done, you always get what you've always got'.  So if you w...

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How to Get in the Right Frame of Mind

Posted by Sarah Cox on Monday, April 28, 2014, In : Goal Setting 
Achieving success with weight-loss and healthy eating takes more than just following nutritional information; it also takes getting in the right state of mind.


As all of our actions are governed by our thoughts and if it is true that thoughts create reality, then it is important to create an environment that will support your success.  Here are a few things you can do to create a strong, positive foundation that will help you achieve your health and weight-loss goals.


Clear Your Mind

Clear you...

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Setting Goals to Achieve Health and Weight Loss

Posted by Sarah Cox on Monday, April 28, 2014, In : Goal Setting 

Do you currently set goals and have a vision for the things you want to achieve in life? Do you imagine yourself looking better, feeling better or doing different things to what you're doing now?


If so, that's great!  The steps required in achieving your ideal weight and health are exactly like any long term goal. Imagine you want to start your own business. It wouldn't happen overnight. You'd need a plan and to do research. You would need to choose which direction you want to go in, decide w...

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Adopt Healthy Eating Principles One Step At A Time

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 
Becoming a totally healthy eater is unlikely to happen overnight as it takes time to change habits, learn what foods you need to eat to be healthy and introduce all the principles into your diet. It's great if you can do it, but it's unrealistic for most people. 


It's more likely that you will implement the healthy eating principles I'm sharing with you over a period of time. Most diets want you to make significant changes to your normal eating patterns and foods for a limited period of time ...

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5 Quick Tips to Get You Started

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 

Do you wonder what to do and what not to do when it comes to eating healthily?

Do you know where to start?  It can be a minefield with all the information that is out there particularly when so much of it is conflicting. How do you know which information is correct? My aim is to give you completely truthful and trustworthy information so you know what healthy eating really is and what you need to be eating and avoiding.

Healthy eating is a way of balancing the food you eat to keep your body in ...

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What is a Healthy Food?

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 
People often don't know where to start when it comes to eating healthily.  You may wander around supermarkets aimlessly looking for healthy food when you really don't know what you are looking for. It's because there is so much mixed information out there. When you start looking out for healthy food a key question is 'what makes something healthy'? Is it the amount of calories or the amount of fats? Actually, though these things are important, they are only part of the equation.

This is why s...

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Healthy Eating and Exercise

Posted by Sarah Cox on Monday, April 28, 2014, In : nutrition 
We need to become healthy eaters rather than dieters to reach and maintain a healthy weight.This means losing weight "naturally", without the assistance of weight loss pills or shakes. While it is often a lot easier said than done, it is more than possible to lose weight naturally.


What you need to know about losing weight naturally is that it requires quite a bit of hard work and restraint on your part. It is definitely not a quick fix, but as a result, it is a far more healthy way to do it....

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Healthy Eating

Posted by Sarah Cox on Sunday, April 27, 2014, In : nutrition 

In order to reach and maintain a healthy weight, we need to become life-long healthy eaters rather than dieters.   Being a healthy eater means becoming informed and smart about what healthy eating actually is. Being food smart isn’t about learning to calculate grams or fat, or is it about studying labels and counting calories.

Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least three times per day. Healthy eaters eat many different types of foods, n...

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About Me

Sarah Cox
Balham, London
Sarah Cox

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