> February 2019
Love the right Carb !!
There’s so much debate and confusion around carbohydrates
these days. Some experts tell us to avoid them and follow other-types of diet programmes
while others advise us to ‘carb up!!’.
We all know that refined, processed sugars are lethal for
our health and looks. In fact, it is one of the most devastatingly ageing
things we can have. Refined sugars make us age rapidly by causing untold damage
to us internally as it compromises many of our organs’ ability to function and can
even lead to their total failure. They can also affect our skin, causing it to
wrinkle as the collagen stiffens, breaks and collapses. So simple, processed,
refined carbohydrates such as sugar must be avoided.
Equally, complex carbohydrates found in their natural state
in plant-based whole foods have huge benefits in that they are wrapped up in
hugely beneficial Phyto-chemicals (including vitamins and minerals) that are
Resistant starch has many helpful functions and one of these
is that it is a prebiotic. Prebiotics are a form of food that our healthy gut
bacteria feed on and when we have an abundance of healthy bacteria. When your
good bacteria flourish, they can then get on with the job of vitamin
production, hormone regulation, toxin excretion and the creation of healing
compounds that keep your gut – and you - healthy and functioning properly.
Imbalances of healthy and unhealthy bacteria are implicated
in obesity, heart disease, autoimmune illness, diabetes, inflammatory bowel
diseases, and many cancers. Resistant starch improves your metabolism and blood
sugar levels. It can also improve insulin sensitivity and reduces your blood
sugar following meals. This means that it can help reverse type 2 diabetes – if
a healthy diet is also followed.
Add resistant starch
to your diet:
1) Cook, then cool your starches. This process changes
starches and how your body digests them, decreasing insulin spikes and feeding
good bacteria. For example, cool pasta or potatoes after cooking, and place in
the fridge for a few hours before eating or reheat them for an extra hit.
2) Eat plenty of complex, unrefined carbohydrates. Healthy
guts thrive on a wholefood, plant-based diet which provides plenty of nutrient-dense,
fibre rich foods. Try to increase your intake of broccoli, aubergine,
courgettes, green beans and asparagus.
3) Eat prebiotic-rich foods to feed your gut bacteria. Add
raw chicory and dandelion leaves into salads. Try to incorporate bananas, Jerusalem
artichokes, onions, garlic and leeks into your diet daily.
The bacteria in our intestine outnumber our body’s cells 10
to one. In that respect, we are only 10 percent human.
Most foods we eat feed only 10 percent of our cells, and resistant starches feed the other 90 percent.
We have over 100 trillion bacteria living inside us and
weighing about three pounds.
> JANUARY 2019
all be about improving our physical and mental wellbeing going forward.
restraints, relationship woes and over indulging with too much excess of food
and wine after the Christmas season? You are not alone.
The global wellness
market has grown 12.8 per cent in the last two years. As soon as the New Year
begins; we all fall fowl…. working longer hours, eating when we can and on a
constant play harder attitude leaving us feeling 'overwhelmed' or 'unable to
wonder that we are constantly searching for new ways to improve our mental and
physical wellbeing. Luckily, there's a lot more to the wellness industry than just
yoga and scented candles. In fact, there are many ways to add a sense of
wellbeing into your life in 2019...
Social usage- To decrease social media usage, individuals
are increasingly turning to usage monitoring technology provided by Apple,
Facebook and Twitter.
Corporate wellness- Once upon a time your wellbeing was
an individual matter, but companies are now realising that they have a
responsibility to look after their employees mental and physical health.
Breathing classes- We don't often think about it but
focusing on your breathing could be the most significant act of self-preservation.
Focusing on deep and shallow breathing can really elevate your stress levels.
Clean comfort food- You'd be hard-pressed not to notice
the growth in gluten and dairy-free lifestyles. It’s no surprise that bespoke
nutrition plans that make eating this way easy and enjoyable are becoming more
Crystals- 2019 is set to be when crystal
healing finally becomes mainstream. With the Duchess of Sussex's wearing black
onyx and diamond necklace that she wears for protection and love, this trend
Intuitive eating - The no-diet approach
has been silently growing in popularity in recent years as it allows you to
embrace your hunger, makes you focus on when you're full and puts realigning
your own feelings about your body first.
Sound healing -While sound therapy isn't new, it's
been used in Tibetan, Chinese and Indian cultures for centuries. The West is
drawing on that expertise and incorporating sound medicine into yoga sessions,
spa treatments and workshops
More accessible yoga retreats - With yoga a mainstay in the British
fitness and wellness scene, we predict a further growth in trips abroad for a
more immersive experience.
Male wellness – The Wellness industry has too
often been directed towards women but that needs to change, especially as
suicide is the leading cause of death among young men. Whether it's from
male-focused yoga classes or specially formulated supplements, expect to see
the industry embrace a much more diverse range for all.