Sunshine, strawberries and do's and don'ts of exercise

Good afternoon and Happy Wednesday! What a weekend - I hope you had a good one and enjoyed watching Murray win Wimbledon again! What a great match and a great pick me up for the country.

Speaking of Wimbledon, this week's food of the week is the strawberry. We are now in strawberry season, which means that summer feeling is finally here.  As the season goes on, the strawberries get better and sweeter.  Check out http://www.eattheseasons.co.uk to see what other fruit and vegetables are in season at the moment.

Strawberries have been eaten since Roman times, when they were also used medicinally to help with digestive ailments, discoloured teeth and skin irritations. Strawberries are considered to be one of the healthiest fruits. They are packed with antioxidants, can help to lower blood pressure and protect your heart. Packed with essential vitamins and minerals, they are also sodium, cholesterol and fat free.  There is around 54 calories in 1 cup of strawberries which is 1/3 the amount of calories in a banana.
 
There are several health benefits to strawberries:
 
Can help to boost short term memory:  The anthocyanins in strawberries can help to boost short-term memory
Lower your risk of cardiovascular disease : Flavonoids which are responsible for the colour and flavour of strawberries have been found to help reduce damage to the lining of the arteries.
Promotes bone health : Strawberries contain potassium, vitamin K, and magnesium which are important for bone health.
Anti-aging properties: Strawberries contain biotin, which helps to build strong hair and nails. They also contains the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging.
Good for weight loss: The compound nitrate found in strawberries which promotes blood flow and oxygen in the body helps with weight loss.
Promotes eye health:  Eating three or more servings of fruit like strawberries may lower the risk of macular degeneration.  

Enjoy them with some natural yoghurt rather than cream to make it healthier.

NEW!!!
HEART FACT OF THE WEEK

Exercise and your heart - do's and don'ts
When you have any type of heart condition - whether it be high blood pressure, high cholesterol, a previous heart attack or stroke, an arrhythmia or any other type of heart problem, you may have been told that you should exercise more to help improve your heart's fitness. However do you know which exercises are good and which ones you should avoid? I've summarised the 'Do's' and 'Don'ts' below. Please ask me for further information if you aren't sure about something.

Do's - What exercises are good for my heart?

• Walking - yes you've heard it before but walking is one of the best activities you can do - it helps to build up your fitness gradually and studies have shown that walking can help to heart attack, stroke and cancer (read more here). Aim to build up gradually - buy a step counter (this one is great), make a note of how many steps you do on a normal day (around the house, at work etc) and add 10% each week.
• Resistance exercise - building stronger muscles helps the heart to work more efficiently. Resistance exercise also helps to reduce bodyfat, strengthen the bones, improve blood sugar levels and increase your metabolism. Exercises to include are:
  • Squats - pretend like you are sitting back into a chair, lower yourself down keeping your bottom back. Push through the heels to return to standing. Repeat x 10.
  • Wall press. Stand 30cm from the wall. Place your hands against the wall, a few inches lower than your shoulders, a few inches wider than your armpits. Bend your elbows out to the side until your nose is a few inches from the wall. Press into the palms of your hands to straight the elbows. Repeat up to 10 times.
  • Other aerobic activity that you enjoy - choose swimming, cycling or dancing (or anything that you enjoy). The key is to always warm upwith 5-10 minutes of walking/marching on the spot to ensure you don't start any activity with cold muscles.

Don'ts - What exercises should I avoid?

• Any activity that feels too hard, makes you uncomfortable, gives you pain or is not enjoyable. The key to any exercise is that you should always be able to hold a conversation, without feeling like you are too breathless. If you feel like you can't catch your breath, slow down, rest and restart slower.
• Any exercise that makes you hold your breath - exercises like the plank or holding one position for a prolonged period. Holding your breath puts your blood pressure up very quickly.
• Using weights that are too heavy for you. You should be able to complete at least 10-15 reps. If you are struggling to push the weight then you are more likely to have poor technique and hold your breath (see last point).
• Moving from lying to standing very quickly - exercises like burpees, down/ups, press ups then jumping up etc. By moving from lying to standing very quickly your blood pressure has to make a rapid change to cope with the increased demands. It then increases rapidly and can make you feel dizzy/unwell. 

Do ask if you have any specific exercise you are worried about.

Have a great week!

Healthy food myths....busted!

Good morning and Happy Tuesday!  I hope you had a wonderful weekend. Please do keep sending me new ideas and questions for my weekly email as it is very useful to base these on your queries. Thank you so much for your fabulous reviews - I feel honoured to have helped so many people and am glad that you've found me so helpful :)

There are many different views, stories, myths and scare tactics amongst the media when it comes to food. One week coffee is good, the next week it is bad.  I thought I would put down a list of some of the myths and questions that come up and what the latest research shows.

Does olive oil prevent heart disease?

Short answer: Yes. The health benefits of olive oil come from the presence of polyphenols, antioxidants that reduce the risk of heart disease and some cancers. But to get these healthy compounds, consumers should buy good-quality, fresh "extra-virgin" olive oil, which has the highest polyphenol content.  Try having a sprinkle on your salads to increase your intake of good fats.

Do drinks high in sugar lead to diabetes?

Short answer: Yes. The majority of health research has shown soft drinks and high sugar juices to be bad to our health. A 2004 study in the Journal of the American Medical Association found that those who drank one or more sugary drinks per day increased their risk of developing type 2 diabetes by 83% compared to those who consumed less than one of these beverages per month.

Do nuts make you fat?

Short answer: No. As much as 75% of a nut is made up of fat.  But eating fat doesn't necessarily make you fat.  The bigger factor leading to weight gain is portion-size.  Luckily, nuts are loaded with healthy fats that keep you full and (hopefully) prevent you from overeating.  They're also a good source of protein and fiber. Stick to 10-15 nuts in one serving, which is around 150-300 calories, depending on the type of nut (cashews are one of the lowest, macadamias are the highest).

Is walking as effective as running?

Short answer: Yes. Studies have shown that how long you exercise is more important than how hard you exercise.  Running is a more efficient form of exercise, but not necessarily better for you. A six-year study published in the journal Arteriosclerosis, Thrombosis and Vascular Biology found that walking at a moderate pace and running produced similar health benefits, so long as the same amount of energy was expended. Walking the same distance is as good as running, it just takes longer!

Is drinking fruit juice as good for you as eating fruit?

Short answer: No. Calorie for calorie, whole fruit provides more nutritional benefits than drinking the pure juice of that fruit.  That's because when you liquefy fruit and throw away the pulp, many ingredients like fiber, calcium, vitamin C and other antioxidants are lost. For comparison, a 200ml glass of orange juice contains 120 calories and 30 grams of sugar but only 0.3 grams of dietary fiber and 16 milligrams of calcium, whereas one orange contains 60 calories, 12 grams of sugar but has 3.1 grams of fiber and 60 milligrams of calcium.

Are all wheat breads better for you than white bread?

Short answer: No. Not all wheat breads are created equal. Wheat breads that contain all parts of the grain kernel, including the nutrient-rich germ and fiber-dense bran, must be labeled "whole grain" or "whole wheat." Some wheat breads are just white bread with a little bit of coloring to make the bread appear healthier, so keep an eye out for the words ‘whole grain/whole-wheat’ to ensure you receive all the benefits. In fact, give most breads a miss altogether - have you looked at the ingredient list lately? 

Does coffee cause cancer?

Short answer: No. Coffee got a bad reputation in the 1980s when a study linked drinking coffee to pancreatic cancer, however research since then has disproved this.  More recently, health studies have swung in favor of the caffeinated beverage. Coffee has been linked to a lower risk of type 2 diabetes, Parkinson's disease and liver cancer.  One to two coffees per day is fine, any more and you start to rely on caffeine for your energy levels, can cause your blood pressure to rise and adversely affect your sleep.

Do eggs raise cholesterol levels?

Short answer: No. Although egg yolks are a major source of cholesterol, researchers have learned that saturated fat has more of an impact on cholesterol in your blood than eating foods that contain cholesterol. Healthy individuals with normal blood cholesterol levels should now feel free to enjoy foods like eggs in their diet every day, the lead researcher from a 25-year on cholesterol concluded. One to two eggs on several days per week is a healthy addition to your diet. Try having scrambled or poached eggs for breakfast when you have more time, have an egg sandwich for lunch one or two days or make an omelette for dinner one night per week.

Can yogurt ease digestive problems?

Short answer: Yes. Our digestive tract is filled with microorganisms — some good and some bad. Yoghurt, especially natural yoghurt, contains beneficial bacteria, which helps to maintain a healthy balance in the gut. Probiotics can also relieve several gastrointestinal problems, including constipation and diarrhoea.

Is red wine better for you than white wine?

Short answer: Yes. Red wine contains much more reservatrol than white wine, which is an antioxidant found in the skin of grapes that has been shown to fight off diseases associated with ageing.
Here is a link to some more myths and old wives tales - http://www.realbuzz.com/articles/10-health-myths-busted/

Have a fantastic week and do keep your suggestions coming! 

Angela

An easy morning detox; what is AF?

Good morning and happy Monday! Wow this must be the first time I've been organised enough to get an email out on Monday morning - must be the fact that I'm on holidays! All is well in the sun, we are keeping active (I've joined the gym for 2 weeks), walking lots and swam in the surf a few times.

I've added a new section to my weekly emails - Heart Fact of the Week. As my interest is all things cardiac and heart related, I'm going to put more info up for you about how to keep your heart healthy, signs and symptoms to be aware of, and how to keep your blood pressure and cholesterol at healthy levels. Let me know if you have any ideas or requests.

Food of the week
Apple cider vinegar

For years my friend has been taking apple cider vinegar regularly and as I was visiting this week I noticed it again in her kitchen.  She swears it has helped improve her skin as well as reduced her knee pain so this week I have been looking into how and why it may help.
 
Apple cider vinegar contains several minerals including magnesium, phosphorus,calcium and potassium.  

It has been found that mineral deficiency can worsen joint pain, so a diet rich in essential minerals is an important step to relieving the pain of arthritis. The potassium in cider vinegar may be especially beneficial because it works to prevent acid build-up in the joints, which is linked to joint stiffness.
 
Apple cider vinegar is also rich in beneficial enzymes and acids that improve digestive health. Taking a tablespoon of apple cider vinegar before a meal will encourage proper digestion of food and absorption of nutrients. This is vitally important for those with arthritis or any digestion issues, as poor digestion can lead to deficiencies in minerals and other nutrients. These nutrients are crucial for joint health, so it is imperative that the body be capable of absorbing and using them. With apple cider vinegar, this is made possible even if you have arthritis.
 
Studies suggest that joint pain and arthritis may be linked to toxins accumulating in the joints, since metabolic waste is often stored in connective tissues. At the same time, people with joint pain tend to shun activities that might trigger more pain, and the lack of movement may cause toxins to build-up even more. The pectin in apple cider vinegar helps absorb toxins and move them out of the system, while the acids in cider vinegar work to purify and detoxify the entire body.
 
Unfortunately there has been no concrete scientific research that proves apple cider vinegar helps with joint pain however most doctors conclude that it will not cause any harm and may have a placebo effect. So why not!
 

How to Use Apple Cider

All of the benefits of apple cider vinegar can only be achieved with vinegar that is organic, raw, unfiltered and unprocessed. Your apple cider vinegar should be ruddy-colored with a noticeable amount of residue floating around in the bottle. This is the natural accumulation of beneficial enzymes and nutrients.
 
The simplest way to incorporate apple cider vinegar into your diet is to mix 1-3 teaspoons in a glass of water three times per day, preferably just before meals. You can sweeten the drink with a small amount of honey if you like. 

I'll be honest, the taste isn't amazing, but it tastes....healthy!
 

Interactions to be aware of

Apple cider vinegar interacts with the following medications in large doses so be cautious if you take the following:
Digoxin, insulin, diuretics.

NEW!!!
HEART FACT OF THE WEEK

Normally, your heart contracts and relaxes to a regular beat. Certain cells in your heart make electric signals that cause the heart to contract and pump blood. These electrical signals show up on an electrocardiogram (ECG) recording. Your doctor or cardiac specialist nurse can read your ECG to find out if the electric signals are normal.

In atrial fibrillation (AFib or AF), the heart’s two small upper chambers (atria) don’t beat the way they should. Instead of beating in a normal pattern, the atria beat irregularly and too fast, quivering like a bowl of jelly.  The heart will still pump blood around the body, but it won't be as effective.  You may also experience symptoms such as fatigue, breathlessness, or feel dizzy.

Your heart has a natural pacemaker, called the “sinus node,” that makes electrical signals. These signals cause the heart to contract and pump blood. With atrial fibrillation, random electrical activity interrupts the normal conduction rhythm. This prevents the atria from properly contracting.

It’s important for the heart to pump properly so your body gets the oxygen and fuel it needs. 

How do I test for AF?

If you have any symptoms such as fatigue, breathlessness, palpitations (feeling your heart pounding in your chest), dizziness or faint, have your doctor perform a full cardiac check including an ECG. You can perform a simple pulse check on your wrist to feel if your heart is regular (normal) or irregular (possible AF).  Watch this video here to see how it's done. 

What happens if I have AF?

There are many different treatment options for AF, including a range of medications, cardioversion and catheter ablation. The treatment recommended to each individual is based on their symptoms, length of time they have been in AF and response to medication. You may need to take anticoagulation to prevent stroke.

To find out more, read here or ask me for more information.

Exercising with high blood pressure

Good morning and happy Thursday! There's so many names for different days of the year - Black Friday, Cyber Monday (made up by companies to make us buy things). However an interesting new one that I hadn't heard of before is Blue Monday, which Monday just gone. Apparently Blue Monday is the most depressing day of the year, as the weather worsens and we all get back into the year-long daily grind after the Christmas and New Year break.

The term Blue Monday was first coined in 2005 as part of advertising campaign for a travel company (of course it was). It was suggested that the third Monday of January is the most depressing due to a number of factors, including debt built up over Christmas, a long stretch until the next pay day, cold weather and how many days it had been since the holidays. All which makes us look at booking a holiday in the sun (aren't companies clever!).

Let me know if you actually experienced this!

Topic of the week - high blood pressure

This week I want to talk about exercise and blood pressure. A lot of people have been told by their GP/consultant and may be looking for safe ways of reducing it. You may have been given medications to bring it down if it is very high or been told to ‘lose weight and exercise more’. Unless you’ve been given specific information about exercise you may not know where to start.

Please let me know if you'd like me to send you my guide ‘*7 Ways to Reduce Your Blood Pressure Naturally*’ which you may find useful.

If you have high blood pressure, the best piece I can give you is to listen to your body. How you feel during exercise should dictate the frequency and intensity of your workouts. While it is possible to lose weight while reducing your blood pressure, your top priority is to neutralize the threat of blood pressure before you push yourself toward more difficult exercise goals. To do this, consistency is essential. Frequency (the number of exercise sessions per week) is more important than intensity (how hard you are working), especially when you are starting out.

Below I have set out some recommendations, both for aerobic exercise (cardio) and resistance exercise (weights). All of the exercise recommendations assume that your blood pressure is under control (whether through medication or diet) and is monitored by a doctor. If you are unsure or would like a blood pressure ‘MOT’ please get in touch.

Aerobic Exercise Recommendations (cardio)

• If you are new to exercise or haven’t exercised in awhile, start slowly and increase the time and intensity of your workout as you get stronger. A good starting point is 30 minutes of cardiovascular activity, 3 days per week. Examples include walking, swimming and biking.
• If 30 minutes is too much, start with 10-20 minutes and increase from there. Eventually, the goal is to work up to 45-60 minutes, 5 days per week. This doesn’t have to be at a gym. It can be a brisk walk, cycle, dance class, etc.
• It is important to warm up before and cool down after each exercise session (10 minute warm up, 10 minute cool down). An easy way to do this is to start at home, marching on the spot or using a stair to step up and down, gradually increasing the pace.
• Monitor your exercise intensity by using the RPE scale (Rate of Perceived Exertion). The scale goes from 1-10. Imagine a 1 is sitting on the couch and a 10 is an all out sprint. You ideally need to perform a warm up to bring you gradually up to a 5/10 and then work at a 5-6/10 for 30 minutes. A 5-6 should feel like you are exercising yet you can comfortably hold a conversation and can keep going for a lot longer. This will ensure a safe and comfortable level of exercise.
• The best activities to do are the ones you enjoy and will stick with. Join a walking/ramblers club or meet a friend for coffee and go for a brisk walk first. You are more likely to do exercise if you do it with a friend or partner.

Resistance Training

Many people with hypertension avoid strength training because they are afraid that it will increase their blood pressure. But research shows that strength training can actually help to reduce blood pressure (Journal of Hypertension 2005, Vol 23 No 2).

If you have high blood pressure, you should avoid strenuous strength-related activities, in particular anything that requires you to hold your breath. Activities of this type, including isometric strength training (an exercise that uses one small muscle only), may cause excessively high blood pressure responses and are potentially dangerous for many people with hypertension.

Safe resistance training tips:

• Lift lighter weights for a higher number of reps. (A good weight is one that you can lift for 12-15 repetitions in good form without holding your breath)
• Move continuously throughout each exercise (to avoid an isometric hold)
• Breathe throughout each exercise (exhaling as your exert effort or lift the weight and inhaling as you return to the starting position)
• DO NOT lifting maximum weights, *perform isometric contractions, or hold your breath*. (These practices result in excessive blood pressure responses and should be avoided.)

It is recommended that people with hypertension follow an exercise programme with a combination of cardio and resistance. You can separate these into different days or perform on the same day. If doing resistance and cardio on the same day it is best to perform your cardio first.

Exercise Considerations

Some medications (such as beta-blockers) lower both your resting heart rate and your heart rate when working out. Therefore, when exercising, your heart rate will NOT reflect how hard you are actually working. Therefore it is important to use the RPE scale to measure how hard you are working.

Exercise is a great way to help lower your blood pressure in combination with a healthy diet and your doctor's treatment program. Remember to always consult your doctor before starting an exercise program and to listen to your body - especially when starting out.

Get in touch if you would like to know more about exercises specific to your needs and we can talk about a personalized exercise programme for you.

Until next time, have a great week!

Let me know if you have any questions at all.