Fact or Fiction?
Busting diet myths
So, how do you tell the difference between a faddy diet and one which will help you lose weight at a sensible rate and keep it off?
Look out for the warning signs and beware of these common dieting myths:
Diet Myth 1 – Skipping breakfast is a good way to lose weight
Skipping meals, especially breakfast, can make you feel tired and hungry and more likely to reach for high-fat, high-calorie snacks. In fact, people who eat breakfast are more likely to maintain a healthy weight than those who don’t.
Diet Myth 2 – Food restrictions
If you eat nothing but celery or oranges all day long for a week you will, of course, lose weight. But fad diets that drastically cut calories will quickly become boring and won’t be effective in the long run. It’s not necessary to starve to lose weight – making small changes that you can stick to is the key to long-term success.
Diet Myth 3 – No treats
Depriving yourself of all the foods you enjoy won’t work. You’ll eventually give into temptation and abandon your efforts. There’s no harm in allowing yourself a treat now and again.
Diet Myth 4 – No eating past 8pm
It doesn’t matter when you eat if you are eating too much – a calorie is a calorie at any time of the day! It’s healthier for your digestive system not to eat a heavy meal before you go to bed but a late dinner will not make you any fatter than an early one.
Diet Myth 5 – Lose your belly fat / bingo wings / thunder thighs
As unfair as it may seem, we can’t pick and choose where we gain or lose weight from. When the body loses fat, it is lost throughout the body. Focusing on one area of the body when exercising may develop better muscle tone in that area but it will not remove more fat.
Diet Myth 6 – Certain foods help you burn fat
No foods can actually help you to burn fat. The important thing is eating less calories (energy), rather than eating specific foods that are thought to have special properties.
Diet Myth 7 – Carbs are fattening
It’s calories that count, and gram for gram carbohydrate has less than half the calories of fat. However, carbohydrate rich foods can be high in calories because of the fillings and toppings commonly added to them – such as creamy sauces on pasta and butter or cheese on baked potatoes. Some carbohydrate foods, especially wholegrain versions, are packed full of fibre which can keep hunger at bay. For example, wholegrain pasta is more filling than white pasta and will keep you satisfied for longer.
Diet Myth 8 – No snacking
Eating healthy snacks between meals can actually help you to control your appetite. Fruit, vegetables, crudites and low fat yoghurt are great choices.
Diet Myth 9 – Low fat only
Replacing fat with other ingredients can still result in a product with a high calorie content. Don’t be fooled – check the label. Quantity is also important – you won’t cut back on calories if you eat twice as much of a low fat product as a full fat one.
Diet Myth 10 – Intense exercise regimes
Even low intensity exercise will help use up more calories. Walking, gardening or doing housework can make quite a difference.
For more information visit www.bhf.org.uk
In the UK, one in two women and one in five men over the age of 50 will fracture a bone.
Osteoporosis is a condition in which the usually strong support struts that make up the inside of most bones becomes thinner, which can lead to bones becoming fragile and breaking easily, resulting in pain and disability.
In the UK, one in two women and one in five men over the age of 50 will fracture a bone, mainly due to poor bone health. But osteoporosis is often a silent condition, giving no pain or symptoms until the worst happens and a bone breaks. As such, many people living with osteoporosis are unaware that they have fragile bones until this happens.
Those that smoke or drink in excess of the recommended daily alcohol intake are at greater risk, but gender, genetics, age, race and low body weight are all contributing factors.
However, it’s not all doom and gloom. There is a lot you can do to prevent the condition, and to reduce your chance of breaking a bone if you do get it.
I can give you dietary and lifestyle advice, and advise you about weight bearing exercise to help manage your risk factors to reduce the impact of the condition on your lifestyle.
To find out more about the prevention, diagnosis and treatment of osteoporosis, contact the National Osteoporosis Society by visiting their website at: www.nos.org.uk
Do You Love Your Liver?
Love your Liver! The liver is the largest gland, and the largest solid organ in the body. If you place your right hand over the area under the ribs on the right side of your body it will just about cover the area of your liver.
It holds approximately 13% of your total blood supply at any given time and has over 500 functions.
The liver is dark reddish brown in colour and is divided into two main lobes (the larger right and the smaller left)
Liver functions include:
processing digested food from the intestine
controlling levels of fats, amino acids and glucose in the blood
clearing the blood of particles and infections, including bacteria
neutralising and destroying all drugs and toxins
storing iron, vitamins and other essential chemicals
breaking down food and turning it into energy
manufacturing, breaking down and regulating numerous hormones including sex hormones
making enzymes and proteins responsible for most chemical reactions in the body, e.g. in blood clotting and repair of damaged tissues.
Your liver also helps the body to get rid of waste. Waste products which are not excreted by your kidneys are removed from the blood by the liver.
People with liver damage may sometimes lose the ability to control glucose concentration in the blood and need a regular supply of sugar. Symptoms of liver damage can be difficult to spot as they are not always obvious – they can include tiredness, nausea and itching.
NHS choices website has information about the signs, symptoms and causes of liver disease.
Support your liver this month by:
Drinking less alcohol
Eating less processed food (which may have additives which will increase the workload of the liver)
Taking more exercise and reducing your weight
Know your Numbers! Blood Pressure Week
10-16th Sept 2018
Know Your Numbers! Blood Pressure Week is the UK’s awareness campaign. It encourages adults across the UK to know their blood pressure numbers and take the necessary action to reach and maintain a healthy blood pressure.
I’m taking part in Know your Numbers! Week, the Nation’s largest annual blood pressure testing and awareness event. This takes place from 10-16th September and I’m providing free checks in Wilmslow during this week. A poster will be displayed outside the clinic to let you know opening times for Walk-In appointments. I can offer you dietary and lifestyle information and advice.
I will also be offering free Body Composition Analysis to analyse Visceral Fat Measurement to screen those at risk for developing Heart Disease and Type 2 Diabetes.
Since its launch in 2001, Know your Numbers! Week has ensured more than 1.5million people have had their blood pressure checked so that they know their blood pressure numbers in the same way as their height and weight.
It’s success was recognised at The Charity Awards 2008 when Know your Numbers! Week won the healthcare category.
Know your Numbers! Week involves hundreds of nationwide organisations signing up to provide free blood pressure tests and information at venues known as Pressure Stations.
Pressure Stations are located throughout the community including pharmacies, workplaces, GP surgeries, hospitals, health clubs, clinics, leisure centres, shopping centres and supermarkets.
Blood Pressure UK is very proud of Know your Numbers! Week and welcomes participation from a wide range of organisations to support the campaign. Please note that Know your Numbers!® is a registered trademark and all activities are done in partnership with Blood Pressure UK.
For more information contact me on 01625 533813
What is Nordic Walking?
Founded in Finland and used as a cross-country skiing summer training method. Nordic walking uses specially designed poles to engage the upper body during fitness walking. Involving the upper body takes some of the effort from the lower limbs and propels the body forward. This makes walking distances seem easier, especially up hills and inclines.
I offer to help clients, who wish to become more active (and lose weight by getting back into regular exercise) to learn Nordic Walking. Nordic Walking Technique can help improve walking gait and posture. This can be done during hour long one-to-one sessions or small group sessions. We use local parkland areas such as The Carrs and Styal Country Park, as well as small urban parks such as Meriton Park, Handforth.
Benefits of Nordic Walking
- Uses 90% of the skeletal muscles
- Burns up to 46% more calories than ordinary walking
- Reduces the pressure on the knees and joints.
- Poles propel the walker along, making it easier to move faster than normal without feeling the effort.
- Increases upper body strength.
- Ideal for neck, shoulder and back problems
- Great for weight loss and general conditioning.
- It is a total body workout!
- It is a great social activity and you can enjoy with friends and family for a lifetime.
For those who have difficulty walking and need to have more stability from a walking pole, I can provide Activator Poles, which allows for greater weight bearing through the pole which can increase confidence with walking.
For more information Walk This Way…
Thank you for your attention …ready to have a go?!
Experts warn Back Pain treatment is useless
The Times, 22 March 2018 had a front page article about the current medical treatments for back pain:
Back pain is the world’s leading cause of disability but a series in ‘The Lancet’ medical journal stated it is routinely badly treated. In Britain, one in seven GP appointments is for muscle and nerve problems, mostly back pain. It reported that millions of people with back pain are receiving treatments of drugs, injections and surgery, which can make the problem a lot worse.
Doctors prefer to offer useless and often harmful treatments rather than tell patients that staying active, exercise and psychological therapy work for most cases of chronic back pain but most people wrongly believe the myth that rest is best for the condition.
Patients understandably look for solutions and a cure but the reality is we don’t understand what causes the vast majority of back pain. A positive attitude and job satisfaction are among the strongest indicators of whether back pain will turn into a serious disability or not. The evidence underpinning invasive treatments is very weak and they can harm. Studies show that a third of British patients with back pain are given opioid medication such as Tramadol and Morphine but the evidence is that they can make your pain worse and patients are becoming hooked and suffering dangerous side effects.
The value of early physical therapy
Several studies have investigated the effect of early intervention. Gelhorn et al (2012) found that those that received physical therapy in the first four weeks of their first recorded episode of back pain had a significantly reduced likelihood of subsequent lumbar surgery, injections and fewer visits to a doctor for their back pain over the following year compared to those that received physical therapy over three months from onset.
The fear associated with the pain can prevent a person feeling they can carry on with a normal daily routine and they get into a vicious circle of ‘not doing things’ to avoid pain. As an osteopath, I try to help patients find ways to cope and manage their pain through gentle osteopathic treatment to get some initial ease, followed by supportive remedial exercises, advice about improving activity levels and lifestyle advice, with some help from over the counter medications if necessary, to build up their confidence and regain some control.
If you would like to have a free half hour consultation to discuss your problem before deciding on treatment, please contact me:
01625 533813 / 07547 631679
Wilmslow Wellbeing Walks
I’m raising money for the British Heart Foundation during February 2018 and I’d be so grateful for your support.
The BHF is the nation’s heart charity and the largest independent funder of cardiovascular research, which has helped to transform the lives of people living with heart and circulatory conditions. Coronary heart disease is the UK’s single biggest killer but they are leading the fight against it.
The British Heart Foundation has awarded £1million over the next 5 years to continue its support for The National Prevention Research Initiative, a collaboration between government departments, research councils and medical charities to encourage research into the prevention of heart disease.
This grass-roots work is vital to improving the health of people in the UK. For example, some projects are looking at particular communities and ways to encourage them to incorporate better lifestyle choices in their daily routine – such as walking, using green space, and healthier eating, particularly for children.
“I’m starting up regular Wellbeing Walks in Wilmslow”
The aim is to become more active and manage our weight. We will meet up and then go for an hour Nordic Walking.
“Nordic Walking involves the upper body more making it a whole body exercise.”
I will provide the poles and information from the BHF to support us in making lifestyle changes.
The BHF has helped halve the number of people dying from heart and circulatory disease in the UK but sadly every day hundreds of people lose their lives. It’s only thanks to support from people like us that the BHF can create new treatments and discover new cures. £25 could pay for an hour of research by an early career scientist, but every pound helps so please give what you can to help me hit my target.
For more information please give me a call:
Wilmslow Health Walks
I am introducing Health Walks for people who’d like to get more active and lose weight with a bit of support. Many of us find that controlling our weight can be difficult from time to time. Many of us also feel we’d like to exercise more and eat more carefully but need some help to get on track with this. Eating well, keeping our weight under control and being physically active can help protect ourselves against Heart Disease and Type 2 Diabetes.
These Health Walks will start from Wilmslow CAM Clinic where we will meet up and then we’ll go for a Nordic Walk in The Carrs to Styal Country Park or Lindow Common. It will be about an hour.
I have some great weight management resources that will be available to you if you join my sessions. For those unfamiliar with Nordic Walking Technique, you will need to do a one-one session with me before you join in the regular sessions. I will provide the poles with a nominal charge, part of which will go to The British Heart Foundation. If you have nordic walking poles and want to use your own, I will just ask if you would give a small donation to the charity.
Once you get used to the Nordic Walking Technique you’ll find your walking gait and posture will improve and you’ll become much more aware of the way you’re walking. You’ll probably start to walk better even without the poles!
“My aim is to help people, like myself, who have a family history of Heart Disease”
The small group sessions will be open to everyone and the aim will be for you to enjoy walking and feel the benefits to mind and body.
For more information please contact me:
Or email me to be put on the emailing list:
Team Wilmslow CAM Clinic raising funds for Local GB Athlete
On 28th January 2017 the team at Wilmslow CAM Clinic swam 34 lengths each to help raise funds for a local GB snowboarding athlete.
The funds raised will help towards GB Snowboardcross team rider Dominic O’Gara’s current race season training. The GB team trains in Austria with races held at mountain locations throughout Europe. All training abroad and in the UK, the FIS races, all travel and any specialist equipment required are all self funded by the individual athletes.
We see how much hard work and dedication goes into being an athlete at this level and want to help by raising funds to aid Dominic in representing Britain in the 2017 FIS races. The full season costs each athlete over £10,000. We are hoping to raise as much as possible towards these overall costs.
If you want to follow Dominic’s upcoming season you can like his Facebook page
Please visit the Just Giving page for more information:
SlimRoast – Weight Management Coffee
I’m pleased to introduce a weight management product, Slimroast Weight Management Coffee, which I feel confident will be helpful for clients wanting to lose weight to help their back and joint conditions.
Slimroast is a blend of Italian dark roast coffee combined with natural ingredients with known health benefits:
Dark Italian Roast Arabica Coffee – high quality coffee bean
Garcinia Camogia (Tamarind Fruit) – This fruit is known for its appetite suppression qualities as well and increasing fat-burning (thermogenesis), providing an increase in energy and productivity
Ginseng – an extract from natural root has immune system balancing properties
L-Carnitine & Chromium – These have a combined function to help insulin carry sugar into muscle cells where it is needed for energy. A lack of Chromium can trigger sugar cravings
Phasolamin (A white bean) – this combines with an enzyme in the body which is involved in the digestion of starch and temporarily blocks it from being digested. This means it’s not converted into energy resulting in a decrease in the number of calories absorbed
Cassiolamine – (A legume) – this natural extract has powerful lipase-inhibiting qualities, which results in the prevention of fat absorption and is an effective carbohydrate blocker
Green Tea – contains caffeine which stimulates the nervous system, heart and muscles by increasing the release of chemicals called neurotransmitters, resulting in increased alertness
Chlorogenic Acid – (green coffee extract) – a powerful fat burner
This product is a safe and natural weight loss enhancer to a healthy balanced diet.
“For those of us that start the day with a cup of coffee anyway, this isn’t really a change to our normal routine!”
For more information click here
This product is available for a discounted month’s trial at the clinic if you contact me directly
“Try a 2 week trial package for just £20!”
01625 533813 / 07547 631679