Any diet will do

A  BBC report on  research from a university in Ontario tells us that it doesn’t really matter which diet scheme we use as long as it delivers fewer carbs & / or fat than we would usually eat.  It is best to use whichever plan fits best with your lifestyle and stick to it. 

Prof Jebb, from Oxford University reports that the important aspect is to adhere to a diet that cuts calories to around 1500 per day and avoiding cakes and biscuits. 

So the choice is yours!  Its all about finding a plan that you like and sticking to it.  There is no point choosing a diet plan that doesn’t fit with your life style.  It might take a while to get this right – often this is where we give up.  Its much more fun and manageable when we find a plan that we like and that we can work with. 

Having worked with many people on their weight loss journey I know that we are much more likely to be successful when we find a plan that fits around the client rather than trying to fit the client to the plan.

Here at Forefront we have lots of ways to manage your weight – make contact – we can help you to find a plan that fits you.

The benefits of lemons!

I can almost hear you say – ‘not another healthy eating tip’!

Like you, I get fed up with a new fad every week, but I think this one is really worth sharing.

And just to prove it, its what I am doing every day now!

Start your day with a glass of water with the juice of half a lemon squeezed into it. Why?

• It supports the immune system. lemon juice is rich in Vitamin C which boosts the immune system, fighting colds & flu
• It can help with digestion. It helps cleanse the bowel and stimulates the release of gastric juices. Can also relieve symptoms of indigestion, heartburn and bloating
• Helps repair skin, the antioxidant properties help combat free radical damage, which is responsible for the symptoms of ageing
• Can reduce appetite because lemons contain pectin, a soluble fibre which helps create a feeling of fullness
• Lemons are alkalising and therefore reduce acidity (which can be inflammatory in the body)
• Lemon juice is a diuretic so toxins are released at a faster rate
• Want fresh breath? The antiseptic qualities in lemon juice helps kill off bad bacteria, so acting as a disinfectant
• the high levels of potassium can help brain and nerve function and control blood pressure
• The Vitamin C can promote healing and is important in maintaining healthy bones, tissue and cartilage.
• Need to detoxify your liver? Lemons can help with this too

So, what’s not to like? Lemons are cheap, easily available and the drink is quick to prepare – give it a go? Let me know how you get on. ref: www.bodyandsoul.com.au

Holiday Health

I get loads of ‘Healthy Advice’ emails into my inbox – lots I just discard but this one I really like – its from a Cancer Prevention organisation – with lots of great ideas and tips.

Holiday health

It’s that time of year and many of us have been working hard to look and feel great in time for that long-awaited get-away.

Yet when the wait and the hard work is over you may find that the biggest threat to your slimmed-down waistline may turn out to be the holiday itself.

We’ve come up with a few helpful tips to enjoy your holiday and stay in shape. 

1. Planning is key

Plan your meals so you are not tempted by unhealthy food when you get hungry. For example, if you have a day of sight seeing choose a filling breakfast, like scrambled eggs on wholemeal toast and don’t forget to buy some healthy snacks to take with you.

Planning a three-course dinner later? Then opt for a light lunch, such as a seasonal vegetable salad with balsamic vinegar.

2. Be selective at buffets

Buffets can trip up even the most strong-willed of us, but there are several steps you can take to avoid overindulging.

Before joining the buffet queue go for a stroll to see what the options are and select what you’re going to have.

Avoid cream or pastry-based dishes and anything that has been sautéed or deep-fried. Why not try local dishes made from a variety of fresh seasonal vegetables, like ratatouille, and seafood such as grilled sardines or mackerel?

Choosing a smaller plate can help to control portion size and prevent overeating.

Take breaks between your courses and wait for a little bit to make sure you really are hungry before you revisit the buffet table.

3. Enjoy something sweet but choose wisely

Having a healthy holiday doesn’t necessarily mean avoiding all your favourite treats.

The key here is to make good choices, for example if you’re treating yourself to an ice cream choose a fruity sorbet or frozen yoghurt instead of a creamy option. And skip the waffle cone to save 150 calories!

If there’s no lighter option, sharing is a great way to enjoy a treat without overloading on calories.

4. Watch what you are drinking

Alcohol is full of calories and is of little nutritional value, so it’s best to keep drinking to a minimum and choose lighter options. To cut down on the calories in alcohol, try swapping creamy cocktails, such as Pina Colada, for a gin and slimline tonic.

If you fancy a cold beer, then try alternating it with a low-calorie soft drink or even adding some low-calorie ginger beer to your drink for a twist on a shandy. .

Alcohol is also a proven cause of some cancers so remember to try to stick within our recommendations of one drink a day for women and two a day for men

5. Have fun being active

Being active for 30 minutes or more a day helps to reduce your cancer risk and with plenty of time for leisure, holidays are a great time to be active. Try our fun ideas for some holiday activities.

- Swimming is both relaxing and a great form of exercise. If you’re spending an afternoon by the pool, why not cool off by going for a dip and doing a few lengths? Take advantage of being by the seaside and spend a few hours snorkelling and discovering the aquatic world.

- Walking is a great way to take in the scenery! Spend a morning exploring by foot or go for an evening stroll on the beach.

-  Hit the dance floor in the evening, join a game of beach volleyball, take a cycling tour or challenge your companions to a game of tennis.

Making a few healthy choices like these can help you stay in shape and have fun on holiday.

Would you like some help to manage your weight?

You may weigh just what you want to – that’s great –but do you struggle to stay at that weight?

Maybe you weigh a bit more than you would like to or maybe you weigh a lot more than you would like to. Whatever your situation we can help

We have a whole menu of ideas for you.  You can, of course, carry on coming to the gym (do you need a new programme? –Just ask anyone of the staff).  You can get a boost with a set of Personal Training sessions – push yourself further than you knew you could!

You might want some help with your food – our cookery book is out any day now – packed full with nearly 100 healthy recipes – on sale in both gyms.

You will love our free Accountability Groups – come along on Monday evenings at 18.00 at Willingham – get weighed, get your measurements done and spend a bit of time planning your food week. We have found time and time again that if we say what we are going to hold ourselves accountable for some actions then we are much more likely to be successful than if we keep it to ourselves.

You can also pick up some meal replacement packs – we have teamed up with a great company that supplies an amazing variety of shakes, soups and meals and delicious snacks.  Every meal replacement is calorie counted (so you won’t have to worry) and has 25% of your Recommended Daily Allowances of vitamins and minerals – so you know that your body is getting what it needs.  There will be a plan to suit you – from the odd pack now and then (on a fat day!) right through to a short time on packs only to really boost your weight loss.

What have you got to lose?  Email marion@forefrontfitness.co.uk for more information and help

NHS backs 'lose a little, keep it off' plans

NICE is asking us to ‘lose a little and keep it off’ (BBC News 28.05.14)

Well that’s just great – we have been saying that for ages!  If you’ve got a little to lose we can help – we have a great weight management programme launching next week, and we can help you to keep it off – we know how to help with diet and activity and we know how to keep you on track.

However if you have a lot to lose this could be viewed as an excuse to hang on to it and just lose a few pounds.  We understand that the government is trying to help us to set goals that we can manage – but we do also need to be aware that being obese is a health risk.

Losing the first 3% is a start on the journey – not the end of the journey.  But breaking weight loss down into small chunks is a good idea – its much less daunting and more manageable.

If you would like help and advice on managing your weight – ask one of our staff – they will be happy to get you started on your journey.

Even the Chief Exec

I just want to let you know that it can happen to anyone.  Any of us can become ill because we take our eye off the ball. 

There’s a great article in yesterday’s Guardian (17.05.14) by David Nicholson who until recently was the Chief Executive of the NHS.  Now you would expect him to be reasonably aware of the hazards of being overweight wouldn’t you? 

He tells us he was fairly busy (job, new baby, new house) and didn’t feel too good.  Maybe just a bit ‘run down’.  He was feeling really tired and was getting up to the loo several times a night.  When he finally got round to going to his GP it was quickly obvious that he had developed Type 2 Diabetes. The realisation that this could have a significant impact on his life expectancy was profound.  His GP told him that the complications of Diabetes are ‘heart failure, stroke, kidney failure, blindness and amputation of a limb.’  Of course, David ‘knew’ this, he had told the public accounts committee all this a few months earlier, but as is so often the case, ‘knowing about’ and knowing it could happen to you are not always the same.

We all ‘know’ that being overweight and having a larger waist measurement predisposes us to Type 2 Diabetes but we don’t always believe it will actually happen to us.  Or maybe we pledge that we will ‘do something about it’ if it does happen – that that diagnosis will be the wake up call we need.

Of course, David is doing something about it, weighing in at 17stone 6lb he knew he needed to lose weight. Alongside that he has altered his diet, looking at content and portion control.  (‘Told you so,’ comes to mind – he should have come to Forefront Fitness!)

So, what about you?  Are you waiting to be told or are you going to do what David now advises – take your own health seriously?  We suggest you check your weight, check your waist measurement (we are more than happy to help if you contact us) and adjust your diet accordingly if necessary .  We also suggest you follow the government guidelines and get your heartbeat up for 30 minutes at least 3 times a week, after all – if its good enough for the ex CEO – its good enough for us!

Overweight?

Well, the Chief Medical Officer in her recent report tells us that most of us are now overweight.  We eat too much fat and sugar and don’t do enough exercise – and I guess we knew that.

But you and I don’t have to be in the majority – we can have a healthy body weight and get the recommended amount of exercise.  By keeping down the amount of processed food we eat (the report tells us that this is calorie dense and nutrient poor) and cutting out the sugary drinks we will be on the right track.  We are about to release a great cook book with some lovely recipes that help us to eat really ‘clean’.  Healthy foods made from raw ingredients but quick and simple to prepare. 

And as for exercise – 150 minutes of moderate activity a week – I feel really excited when I read that – it gives me a great excuse to work out in the gym 6 days a week!  Or to go for a walk (aiming for those 10,000 steps a day) or oil the bike and venture out. 

I’ve worked hard on building muscle in the last few weeks – knowing that muscle is great at burning calories and gives great definition.  Combining this with some cross fit training has made a big difference to my fitness levels – it could work for you too!

Don’t be one of the crowd – let us help you keep healthy and Be Your Best