This week I have had the privilege of being on Radio Sheffield twice in 3 days talking about different aspects of nutrition. On Monday, I was on Paulette Edwards' show as an expert nutritionist. I then got called in to Rony's show on Wednesday morning to give my comments on the new traffic light labelling system.
I love being on radio and have decided I want my own nutrition show. For now though, I'll be on Paulette's show once a month talking about the latest nutrition news and answering your questions. There were some great stories coming in. One that particularly stood out was a man who lost 7 stone by cutting out beer, bread and butter. Whilst I recommended he put butter back in but spread thinly, that's a fantastic achievement!
We focussed a lot on retraining your brain and what that means. I argue that it isn't just the food we eat but our attitude towards it. food should be seen as fuel for our body but also more than that. There is the social enjoyment and the fulfilment of eating good quality food you enjoy. You wouldn't put substandard fuel in the car yet we quite happily fill our bodies up and expect them to work.They won't! We need to view food and our relationship with it as a much more important part of life.
I also went on Rony's show to talk about the new food labelling system coming into force. I'll blog more about that in a separate post but personally, I can't see it working. It comes back to the point I make above, our attitudes need to change. We need to change the amount of convenience food we eat and the reasons why.
If you would like to listen to my chat with Paulette, you can listen here from 1:07 http://www.bbc.co.uk/iplayer/episode/p019b0rp/Paulette_Edwards_Walking_Festival/
To listen to Ron'y show click here and listen from 17:30 http://www.bbc.co.uk/iplayer/episode/p019fn36/Rony_Robinson_Hendersons_Relish_art/
Wednesday, 19 June 2013
Thursday, 23 May 2013
Exam tips for stressed teens
Exam time is stressful for children any age whether they are
doing their first SATS or A Levels but a healthy diet can help manage some of
their anxieties and boost performance. This is not just important for those
doing exams but children of all ages to make sure they reach their full
potential at school. Here are my top tips for healthy and happy school
children:
- Make sure children get enough sleep. It helps improve their mood and concentration levels. Teenagers still need at least 9 hours sleep a night and younger children need more.
- Give kids breakfast before they leave the house. Some fruit and a yoghurt is better than nothing at all. Don’t be fooled into buying sugary cereals that claim to be healthy.
- Children need to drink plenty of water to make sure they stay hydrated. Poor hydration can lead to poor concentration and a lack of energy.
- Try and give children their 5 a day. Fruit and vegetables contain lots of vitamins and minerals which will help them fight any bugs and germs going round as well as improve their general health and energy levels
- Starchy carbohydrates such as wholemeal bread, pasta and rice as well as sweet potatoes are great for slow release energy and keeping energy levels up though the day.
- Protein is also very important and will help keep children fuller for longer especially during afternoon exams. Try and include some at each meal.
- Give children a small treat every now and again to keep them motivated and encourage them to take a break from revision and work.
Saturday, 11 May 2013
Exciting times
Next week sees the release of my first published book! I am very excited about this and the opportunities that will arise from it. The book is called "54 Ways to Keep Your Family Healthy" and will be available from Amazon and Waterstones online as well as my website www.wisechoicenutrition.co.uk and some local bookshops too.
As the book title suggests, it is all about keeping your family healthy. With today's busy lifestyles, healthy eating is more important than ever to help our bodies cope with the demands but its frequently a long way down the priority list. Obesity is continuing to rise despite government health initiatives and education programs so something else needs to be done.
The book shows you how to eat healthily, build in exercise and lead a busy but healthy life without breaking the bank and needing more hours in the day. If you need some advice on getting your little ones to eat healthily or fitting in some exercise then this is the book for you. It's written with advice that suits the majority of people and isn't just for parents.
I wanted to write a book that gave people honest and simple advice without the need to spend a fortune on products and foods you may only eat once. Most of us don't have time to spend hours in the kitchen and need quick, simple but healthy meals to eat. We also need realistic advice on making changes to our diet and lifestyles. Clearly, government health messages are just not making people change their lifestyles. Is this because they don't explain how? Is it because people are fed up of being told what to do?
As well as the book, don't forget I also run food clubs in Chesterfield and soon Hallam FC in Sheffield.The Real Food Club is an alternative to traditional slimming clubs. It's not just for people wanting to lose weight but those who need to eat healthily. To book on a session or find out more email info@wisechoicenutriton.co.uk or call Hannah on 07912 556470.
As the book title suggests, it is all about keeping your family healthy. With today's busy lifestyles, healthy eating is more important than ever to help our bodies cope with the demands but its frequently a long way down the priority list. Obesity is continuing to rise despite government health initiatives and education programs so something else needs to be done.
The book shows you how to eat healthily, build in exercise and lead a busy but healthy life without breaking the bank and needing more hours in the day. If you need some advice on getting your little ones to eat healthily or fitting in some exercise then this is the book for you. It's written with advice that suits the majority of people and isn't just for parents.
I wanted to write a book that gave people honest and simple advice without the need to spend a fortune on products and foods you may only eat once. Most of us don't have time to spend hours in the kitchen and need quick, simple but healthy meals to eat. We also need realistic advice on making changes to our diet and lifestyles. Clearly, government health messages are just not making people change their lifestyles. Is this because they don't explain how? Is it because people are fed up of being told what to do?
As well as the book, don't forget I also run food clubs in Chesterfield and soon Hallam FC in Sheffield.The Real Food Club is an alternative to traditional slimming clubs. It's not just for people wanting to lose weight but those who need to eat healthily. To book on a session or find out more email info@wisechoicenutriton.co.uk or call Hannah on 07912 556470.
Friday, 10 May 2013
Sheffield Half Marathon
On Sunday 12th May, 10,000 runners will pound the streets of Sheffield for 13 miles. I will be one of those 10,000 people.
I've never run 13 miles in my life. Until last Sunday I'd never run more than 7. I'd planned to be really well prepared and train hard but the weather and injuries made that impossible so I've done the best I can. This week has been a very easy week in terms of exercise. I shouldn't have done such a long run Sunday but needed to know I could run most of the distance. I will go for a walk tomorrow to stop my muscles tightening up and make sure I stay active afterwards on Sunday.
This week I've made sure that I have eaten really healthily partly because I feel like I'm getting a cough but also it will help my body on Sunday and post run recovery. There's been no junk, limited caffeine and lots of fresh food to help my body get in top shape. I also feel like I've lost some weight which is great as it's easier to run when you carry less weight. I've also given up drinking for 30 days which just happens to end on Sunday so I can have a celebratory drink after the run.
I'm running for Safe At Last which is a local charity help young run aways and those at risk f running away or being thrown out of their accommodation. They provide a full range of crisis management services to the most vulnerable people in the Sheffield area. If you can donate any spare cash at all, I would really appreciate it. You can donate here: www.justgiving.com/WiseChoiceNutrition or come down on the day and support me with lots of cheering and shouting.
I've never run 13 miles in my life. Until last Sunday I'd never run more than 7. I'd planned to be really well prepared and train hard but the weather and injuries made that impossible so I've done the best I can. This week has been a very easy week in terms of exercise. I shouldn't have done such a long run Sunday but needed to know I could run most of the distance. I will go for a walk tomorrow to stop my muscles tightening up and make sure I stay active afterwards on Sunday.
This week I've made sure that I have eaten really healthily partly because I feel like I'm getting a cough but also it will help my body on Sunday and post run recovery. There's been no junk, limited caffeine and lots of fresh food to help my body get in top shape. I also feel like I've lost some weight which is great as it's easier to run when you carry less weight. I've also given up drinking for 30 days which just happens to end on Sunday so I can have a celebratory drink after the run.
I'm running for Safe At Last which is a local charity help young run aways and those at risk f running away or being thrown out of their accommodation. They provide a full range of crisis management services to the most vulnerable people in the Sheffield area. If you can donate any spare cash at all, I would really appreciate it. You can donate here: www.justgiving.com/WiseChoiceNutrition or come down on the day and support me with lots of cheering and shouting.
Tuesday, 23 April 2013
Walking on fire
On Saturday evening, I took part in a firewalk at Godfrey's Garden Centre in aid of the Sheffield Children's Hospital Make It Better Campaign. I didn't volunteer to do the firewalk as such, I was more volunteered by someone but I'm so glad they did now!
It was a long day with much excitement in Molly's cafe at the garden centre. Jo and I were ridiculously excited all day much to the confusion of many other people who wondered why! We then had 2 hours of training before the walk. Being a bit of whimp about it, I hadn't looked up anything online to do with firewalking so had no idea what really happened.
I walked into the training very excited and a little nervous. The nerves instantly disappeared as the laughing began. There is no hypnosis or brainwashing. I wouldn't even go as far as saying it was mind over matter. That does come in to it to an extent and the exercises we did really helped. I think the excitement of the walk got us through it. The exercises I learnt will start being used with clients to show them how powerful your thoughts are on your actions.
We actually saw the fire being lit and paced out the walk. It's 20ft long which sounds a lot but was about 6-8 strides for most people. The key was to walk quickly over the embers which still glowed red at around 1200 Farenheit.
What did I learn from it? I learnt that actually you can do anything you want if you have the confidence. Since the firewalk my confidence has grown massively. Suddenly, everything comes down to "Of course I can do that, I walked on fire". If you're looking for a challenge to do, I would definitely recommend it but make sure you use a reputable company. Ours was organised with Blaze who have been established for years and do firewalks on an almost weekly basis.
If you would like to sponsor me as part of the Mistress Cutlers Challenge, it's not too late to sponsor the team http://www.justgiving.com/Mistresscutlerschallenge2013 Molly's tea room is at Junction 31 of the M1 in Godfrey's Garden Centre.
It was a long day with much excitement in Molly's cafe at the garden centre. Jo and I were ridiculously excited all day much to the confusion of many other people who wondered why! We then had 2 hours of training before the walk. Being a bit of whimp about it, I hadn't looked up anything online to do with firewalking so had no idea what really happened.
I walked into the training very excited and a little nervous. The nerves instantly disappeared as the laughing began. There is no hypnosis or brainwashing. I wouldn't even go as far as saying it was mind over matter. That does come in to it to an extent and the exercises we did really helped. I think the excitement of the walk got us through it. The exercises I learnt will start being used with clients to show them how powerful your thoughts are on your actions.
We actually saw the fire being lit and paced out the walk. It's 20ft long which sounds a lot but was about 6-8 strides for most people. The key was to walk quickly over the embers which still glowed red at around 1200 Farenheit.
What did I learn from it? I learnt that actually you can do anything you want if you have the confidence. Since the firewalk my confidence has grown massively. Suddenly, everything comes down to "Of course I can do that, I walked on fire". If you're looking for a challenge to do, I would definitely recommend it but make sure you use a reputable company. Ours was organised with Blaze who have been established for years and do firewalks on an almost weekly basis.
If you would like to sponsor me as part of the Mistress Cutlers Challenge, it's not too late to sponsor the team http://www.justgiving.com/Mistresscutlerschallenge2013 Molly's tea room is at Junction 31 of the M1 in Godfrey's Garden Centre.
Monday, 15 April 2013
Why you shouldn't diet
The sun is finally shining! Cue the panic setting in of what you might look like on the beach or in a pair of shorts and the decision to go on a crash diet. STOP! Before you set off on whichever crash diet you decide to go for there is something you need to do:
Remove the word diet from your vocabulary and replace it with healthy eating. There's no need to go out and buy all the diet products in the world either. You can lose weight without tablets and eating low fat diet food.
How? Eat real food. Look at what you eat now and work out how much is processed or pre-packed food. Start by removing that from your diet and replacing it with home made fresh produce. For example, the sandwich, crisps and chocolate bar you have for lunch can be replaced by a grilled chicken salad with some nuts and a piece of fruit or full fat yoghurt. Make the salad whilst your cooking dinner the night before to save time and use leftovers as much as you can to save on time and money. When you make your own food, you know exactly what's gone in to it and it's so much cheaper than buying ready meals, take aways or prepared sandwiches and salads etc.
Why shouldn't you eat the diet foods? Food tastes good because it has fat or sugar in it. Both are addictive but sugar is more so than fat. When diet versions of foods are created, they take the fat out and replace it with sugar or artificial ingredients or both. This then creates the taste we expect of the food but leads us to consume more sugar than we anticipate and can start sweet cravings within the body. You start craving junk food and enter the vicious cycle of craving sugar. This cycle has to be broken for you to lose weight.
If you want to lose weight, you have to look at it as a long term lifestyle change and not a short term fix. Crash diets work because in the short term you lose weight but over a longer period of time, you'll put the weight back on and often more because your eating habits haven't changed. Ultimately it is your relationship with food which needs to change.
For more information you can buy my ebook from here or visit the website www.wisechoicenutrition.co.uk and find out more.
Remove the word diet from your vocabulary and replace it with healthy eating. There's no need to go out and buy all the diet products in the world either. You can lose weight without tablets and eating low fat diet food.
How? Eat real food. Look at what you eat now and work out how much is processed or pre-packed food. Start by removing that from your diet and replacing it with home made fresh produce. For example, the sandwich, crisps and chocolate bar you have for lunch can be replaced by a grilled chicken salad with some nuts and a piece of fruit or full fat yoghurt. Make the salad whilst your cooking dinner the night before to save time and use leftovers as much as you can to save on time and money. When you make your own food, you know exactly what's gone in to it and it's so much cheaper than buying ready meals, take aways or prepared sandwiches and salads etc.
Why shouldn't you eat the diet foods? Food tastes good because it has fat or sugar in it. Both are addictive but sugar is more so than fat. When diet versions of foods are created, they take the fat out and replace it with sugar or artificial ingredients or both. This then creates the taste we expect of the food but leads us to consume more sugar than we anticipate and can start sweet cravings within the body. You start craving junk food and enter the vicious cycle of craving sugar. This cycle has to be broken for you to lose weight.
If you want to lose weight, you have to look at it as a long term lifestyle change and not a short term fix. Crash diets work because in the short term you lose weight but over a longer period of time, you'll put the weight back on and often more because your eating habits haven't changed. Ultimately it is your relationship with food which needs to change.
For more information you can buy my ebook from here or visit the website www.wisechoicenutrition.co.uk and find out more.
Monday, 11 March 2013
My 1st ever 10k race
Yesterday I ran my 1st 10k race. It snowed, blew a gale and rained the whole way round the course. At times, it felt like hell. I wanted to cry and give up but I can't do that when I'm running the half marathon for charity so I knew I needed to keep going. Yes, I did stop and walk about 3 times partly because I just could not breathe with the air being so cold and I hadn't taken an inhaler but I got round in a fairly respectable 1 hour and 3 minutes. I am really pleased with this as I hadn't run for 10 days because of injury. It was touch and go whether I would make it round the course even but I did and along the way I did have moments where I actually enjoyed it. The feeling of finishing and the endorphins going round your body after is the best bit!
So what now? Well, I need to train hard for the half marathon especially if I want to run a sub 2 hour time. Today has been a rest day but tomorrow I'm going to go out for a short run again. I also need to focus on my eating too. This is key in race preparation and the better you eat whilst you train, the better. Organisation is vital and whilst I'm great at planning everybody elses menus, I don't do the same for me so I must. I also have a wedding to go into in just under 3 weeks which is more motivation to eat well and look great.
I never thought I'd be able to run 10k but with determination and training, I did which means you can too. In fact, you can do anything you put your mind to so go out there and do it!
Hannah
So what now? Well, I need to train hard for the half marathon especially if I want to run a sub 2 hour time. Today has been a rest day but tomorrow I'm going to go out for a short run again. I also need to focus on my eating too. This is key in race preparation and the better you eat whilst you train, the better. Organisation is vital and whilst I'm great at planning everybody elses menus, I don't do the same for me so I must. I also have a wedding to go into in just under 3 weeks which is more motivation to eat well and look great.
I never thought I'd be able to run 10k but with determination and training, I did which means you can too. In fact, you can do anything you put your mind to so go out there and do it!
Hannah
Subscribe to:
Posts (Atom)