#nutrtitionist

[theeatwellplatechandigarh]

Discover the Best Dietician in Chandigarh for Weight Loss Success

In the vibrant city of Chandigarh, where culture and tradition meld seamlessly with modernity, finding the right support for your weight loss journey is essential. Whether you’re a resident looking to shed a few pounds or a health enthusiast eager to maintain a balanced lifestyle, having a trusted dietician can make all the difference. Enter Dietician Sangaeeta, the leading weight management expert in the Tricity area. At The Eat Well Plate, Sangaeeta offers personalized, science-backed nutritional guidance that can transform your approach to eating and help you achieve your health goals.

Why Choosing the Right Dietician Matters

When it comes to weight loss, the guidance of an experienced dietician is invaluable. Unlike generic diet plans, a dietician tailors advice to fit your unique lifestyle, health conditions, and goals. This personalized approach increases the likelihood of long-term success and helps you understand the importance of balanced nutrition. With an expert like Dietician Sangaeeta, you gain access to professional insights that simplify complex nutritional concepts, making it easier for you to integrate healthy habits into your daily routine.

Finally, a dietician provides continuous support and motivation, which are crucial components of any weight loss journey. Consistent check-ins with a professional not only help you stay accountable but also allow for adjustments to your plan as needed. This adaptability is key to overcoming challenges and maintaining progress over time, ensuring that you reach your target weight and sustain it.

Meet Dietician Sangaeeta at The Eat Well Plate

Dietician Sangaeeta brings years of experience and a passion for nutrition to her practice at The Eat Well Plate. Her approach combines the latest scientific research with practical strategies tailored to each client’s needs. Sangaeeta’s reputation as the best dietician in Chandigarh stems from her dedication to helping clients achieve their weight loss goals through sustainable lifestyle changes.

At The Eat Well Plate, Sangaeeta offers a welcoming and supportive environment where clients can learn about nutrition and how it affects their bodies. Her personalized consultations focus on understanding individual dietary preferences, health concerns, and lifestyle habits. By taking this holistic approach, Sangaeeta ensures that each client receives a customized plan that aligns with their unique circumstances and goals.

Sangaeeta’s expertise extends beyond weight loss. She is adept at addressing a wide range of nutritional needs, from managing chronic health conditions to optimizing athletic performance. Her comprehensive knowledge and commitment to client satisfaction make her an invaluable resource for anyone seeking to improve their health and well-being in Chandigarh.

Benefits of a Personalized Diet Plan

A personalized diet plan is central to achieving successful weight loss. It considers your specific needs, preferences, and objectives, allowing for a tailored approach that fits seamlessly into your lifestyle. This customization ensures that the plan is both enjoyable and effective, increasing the likelihood of adherence and long-term success.

Personalized diet plans also provide flexibility, which is essential for accommodating changes in lifestyle or health status. Whether you’re dealing with a busy schedule, managing a medical condition, or navigating dietary restrictions, a personalized plan can be adjusted to meet your evolving needs. This adaptability helps maintain momentum and prevents setbacks, keeping you on track toward your weight loss goals.

Another significant advantage of personalized diet plans is the focus on balanced nutrition. By prioritizing nutrient-rich foods and incorporating variety, these plans promote overall health and prevent the negative effects of restrictive dieting. This balanced approach supports sustainable weight loss and encourages the development of healthy eating habits that can last a lifetime.

The Role of Nutrition in Weight Loss

Nutrition plays a vital role in weight loss, providing the foundation for healthy and sustainable change. A well-balanced diet supplies the necessary nutrients for bodily function, energy production, and overall well-being. By prioritizing nutrition, you set the stage for successful weight management and improved health outcomes.

Understanding the connection between nutrition and weight loss is essential for making informed choices about what to eat. Incorporating nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can help control calorie intake while providing essential vitamins and minerals. This approach supports weight loss by promoting satiety and reducing the likelihood of overeating.

Additionally, focusing on nutrition helps prevent common pitfalls associated with dieting, such as nutrient deficiencies or rapid weight loss. By nourishing your body with a variety of foods, you can maintain energy levels, support metabolic processes, and promote healthy weight loss. This balanced strategy ensures that your weight loss efforts are both effective and sustainable.

Understanding Macronutrients and Micronutrients

Macronutrients and micronutrients are the building blocks of a healthy diet, playing a crucial role in weight management. Understanding their functions and how they interact with your body can help you make informed dietary choices that support your weight loss goals.

Macronutrients, which include carbohydrates, proteins, and fats, provide the energy needed for daily activities and bodily functions. Balancing these macronutrients is essential for achieving optimal health and weight loss. For example, incorporating lean proteins can support muscle maintenance, while healthy fats contribute to satiety and overall well-being.

Micronutrients, such as vitamins and minerals, support various physiological processes and are essential for maintaining overall health. Ensuring an adequate intake of micronutrients is crucial for preventing deficiencies and supporting weight loss. A diverse diet that includes a variety of fruits, vegetables, and whole grains can help supply these vital nutrients.

By understanding the role of macronutrients and micronutrients, you can create a balanced diet that supports your weight loss efforts. This knowledge empowers you to make healthier choices and develop sustainable eating habits that contribute to your long-term success.

The Importance of Hydration

Hydration is a critical component of weight loss and overall health. Drinking adequate water supports various bodily functions, including digestion, circulation, and temperature regulation. Staying hydrated can also help control appetite and reduce the risk of overeating, contributing to weight management.

Incorporating adequate hydration into your weight loss plan is essential for optimizing results. Drinking water before meals can promote a feeling of fullness, reducing the likelihood of consuming excessive calories. Additionally, staying hydrated supports metabolism, aiding in the efficient breakdown and utilization of nutrients.

Beyond weight loss, hydration plays a vital role in maintaining overall health and well-being. It supports cognitive function, physical performance, and skin health, among other benefits. By prioritizing hydration, you can enhance your weight loss efforts and promote long-term health.

Exercise and Weight Loss

Exercise is a powerful tool for achieving and maintaining weight loss. It complements dietary changes by increasing energy expenditure, preserving lean muscle mass, and improving overall fitness. Integrating regular physical activity into your weight loss plan can enhance results and support long-term success.

Combining exercise with a balanced diet creates a powerful synergy that promotes weight loss and overall health. Regular physical activity helps burn calories, supports cardiovascular health, and boosts mood. This holistic approach to weight management encourages sustainable lifestyle changes and fosters a positive relationship with food and exercise.

Exercise can also help prevent weight regain by promoting weight maintenance and muscle preservation. Engaging in a variety of activities, such as strength training, cardio, and flexibility exercises, can create a balanced fitness routine that supports your weight loss goals. By incorporating exercise into your daily routine, you can enhance your weight loss efforts and promote long-term health benefits.

Building Sustainable Habits

Creating sustainable habits is crucial for achieving long-term weight loss success. Rather than relying on short-term fixes or extreme dieting, focus on building habits that support a balanced lifestyle and promote overall well-being. This approach encourages gradual, lasting change and prevents the negative effects of restrictive dieting.

Developing sustainable habits involves setting realistic goals and creating a supportive environment that encourages healthy choices. Prioritize balance and moderation, allowing for flexibility and enjoyment in your eating and exercise routines. By fostering a positive relationship with food and physical activity, you can create a lifestyle that supports weight maintenance and overall health.

Consistency is key when building sustainable habits. Regularly practice self-reflection and reassess your goals, adjusting as needed to accommodate changes in your life or health status. This adaptability ensures that your habits remain relevant and effective, supporting your long-term weight loss success.

The Role of Mindfulness in Weight Loss

Mindfulness can be a powerful tool for supporting weight loss and promoting overall well-being. By cultivating awareness and intention in your eating habits, you can develop a healthier relationship with food and foster sustainable change. Practicing mindfulness encourages greater self-awareness and helps you make more informed choices about what to eat and how to nourish your body.

Integrating mindfulness into your weight loss plan involves paying attention to hunger and fullness cues, savoring each bite, and practicing gratitude for the nourishment your food provides. This approach encourages a deeper connection with your body and the food you consume, promoting balanced eating and preventing overeating.

Mindfulness can also help you identify and address emotional triggers that may contribute to unhealthy eating habits. By fostering self-awareness and developing coping strategies, you can create a more balanced relationship with food and support your weight loss goals. Incorporating mindfulness into your daily routine can enhance your weight loss efforts and promote long-term health.

Overcoming Weight Loss Challenges

Weight loss is often accompanied by challenges and setbacks, but overcoming these obstacles is essential for achieving long-term success. Recognizing potential barriers and developing strategies to address them can help you maintain progress and prevent discouragement.

Common weight loss challenges include plateaus, emotional eating, and social pressures. By identifying these hurdles and developing coping strategies, you can continue moving forward despite setbacks. Focus on small, achievable goals and celebrate your progress, even if it seems slow.

Seek support from friends, family, or a professional, such as a dietician like Dietician Sangaeeta, to help you overcome challenges and stay accountable. Surrounding yourself with a supportive network can provide encouragement and motivation, helping you stay committed to your weight loss goals and achieve long-term success.

Conclusion

Achieving weight loss success requires a comprehensive approach that incorporates nutrition, exercise, mindfulness, and support. By working with an expert dietician like Sangaeeta at The Eat Well Plate in Chandigarh, you can receive personalized guidance and support to help you reach your goals. Remember, the key to successful weight loss lies in developing sustainable habits and fostering a positive relationship with food and exercise.

If you’re ready to take control of your health and achieve your weight loss goals, consider reaching out to Dietician Sangaeeta for expert guidance and support. With her personalized approach and commitment to client satisfaction, Sangaeeta can help you on your path to a healthier, happier you.

[recoverings]

took the first very hard step today in recovering again by contacting my nutrtitionist. i will have a healthy relationship with food. i will get healthier.

[mateuszzaww]

Creativity - special Hawaiian food preparation - it is not a dessert! This is a healthy breakfast, quick and nutrtitionist-approved. Its ingredientes are really easy to buy: frozen fruits, soya milk, honey, acai powder (from Hawaiian blueberry) and for the topping: bananas, strawberries, cunchy and peanut butter.

[sustainhealthmagazine]

Here's our 11 Stress Busters for International Stress Awareness Week

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By HEALTH EDITOR FOR SUSTAINHEALTH 

PUBLISHED: 07:12, 04 November 2019 | UPDATED: 07:42, 014November 2019

Our experts are here to help you de-stress from the moment you wake up, to the moment you close your eyes

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1. Spring out of bed

“If you feel especially down on dark mornings, consider using a special light lamp alarm clock. The lamp gradually turns itself on (and gets brighter and brighter) to mimic natural dawn sunrise, to wake you up slowly before your alarm goes off. Research has shown people feel more positive and find it easier to get out of bed in the darker months after using this kind of device,” advises Nutritionist, Cassandra Barns.

2. Start your day with a smile on your face

Why not tell your family member, friend or partner a joke over the breakfast table? Having a laugh is one of the best remedies for stress and low mood - “laughter triggers the release of endorphins, the natural feel-good chemicals that make us happier and relaxed,” explains Dr. Marilyn Glenville, the UK’s leading Nutritionist and author of The Natural Health Bible for Women (www.glenvillenutrition.com).

3. Have a high fibre brekkie

“Low fibre diets and stress can change levels of gut bacteria,” says London’s Leading Nutrtitionist, Lily Soutter (www.lilysoutternutrition.com). Why’s this important? “90% of our serotonin is located within the gut, and only 10% is located within the brain. Scientists are now referring to our gut as our second brain, and the latest suggests that our gut bacteria may influence how much serotonin we produce.” Therefore having a healthy balance of bacteria in our gut is crucial for our mood – hopefully making us less prone to those daily stressors. 

4. Do something for YOURSELF

Qualified psychologist, working with ThinkWell-LiveWell (www.thinkwell-livewell.com), Suzy Reading, puts increasing stress levels down to our “you snooze you lose” culture and the pressure to always be “switched on.” A new survey by ThinkWell-LiveWell found that while 37% of British people questioned self-care as an important way to combat stress and anxiety, the same number again (37%) ignore signs of stress and anxiety and try to “let is pass.” Suzy reading explains, ”self-care is absolutely essential for combatting stress and anxiety. It helps us recover and restore from the accumulation of minor daily stressors and the more significant challenging times like illness, job pressure, conflict in relationships or financial struggle.” Suzy recommends prioritising self care so that we can think straight and cope with the everyday demands of life. So you’ve woken up, smiled, had a high fibre breakfast and now you’re on your way to work - the perfect opportunity for a little you time to get you in the zone for the working day ahead. Pop your headphones in and give yourself a quick reboot with the 5-minute instant calmer programme on the new mindfulness toolkit, ThinkWell-LiveWell (www.thinkwell-livewell.com)

5. Have your morning coffee and stop there

You’ve got into work and all you want is a coffee - we don’t blame you! However, overdoing it on the coffee can actually cause a spike in your stress levels. So try having one a day and see how it benefits you. “Think about the amount of caffeine you are drinking either in coffee, tea, colas and energy drinks. Caffeine, similar to sugar, will cause a similar roller coaster effect and can cause the release of the stress hormones, adrenaline and cortisol,” explains Dr Marilyn Glenville.

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6. Lunch time walk anyone?

Why not run to work or go for a run on your lunch break? Not only has research revealed that running reduces stress levels, it’s also been found to improve learning and protect your memory.[i] This means running may not only have de-stressing benefits, it could also help you to be more proficient in the workplace. If you’re not feeling up to a run, go for a walk. “Exercise improves circulation, boosts energy and releases feel-good endorphins that help enhance mood and reduce stress. Just 10 minutes of movement helps stimulate wake-promoting hormones. Try stretching while you wait for your coffee to brew, doing lunges while you’re brushing your teeth and if you have a dog take them for a 10-minute walk to start off your day,” recommends Nutritionist at Natures Plus (www.naturesplus.co.uk), Michela Vagnini. 

7. Get the job done

Stressed that you’re not going to get all of your work done before the end of the day? Avoid that afternoon slump and stay energised by opting for a healthy and balanced lunch. “Although lunch may not be the sole cause of your afternoon slump, opting for heavy lunches can leave us feeling sluggish and drowsy. Choosing a balanced lunch can minimise the risk of that afternoon drowsiness,” explains Lily Soutter. itsu’s Salmon Sushi (RRP £4.99, 233 calories) contains a host of health benefits and thanks to the fish content is an excellent source of protein that balances blood sugar, helping to keep energy levels stable.

8. Avoid the sugary treats that are grabbing your attention

It’s 6pm, you’ve clocked out of work, craving dinner and as you’re walking to the train station you come across a number of shops filled with sugary goodies and you struggle to resist. Ring any bells? To help avoid giving in to temptations and crashing the moment you get home the Natures Plus KetoLiving Sugar Control Capsules (£29.95, www.naturesplus.co.uk) are here to help. The capsules support normal glucose levels, helping to eliminate those dreaded sugar cravings.

9. Swap stress for sex

“Sex can help to relieve tension, burn calories and help you go off to sleep faster. Sex begins in the head, your body’s physical reaction follows. A key part of starting that sexual idea with your partner is setting the mood and romantic music can help, as can low lighting, a candlelit bath, or your favourite romantic or raunchy film,” explains Dr Glenville. 

10. Don't be a late night worrier

Stress and sleep are closely related, if we do not get enough sleep we find it harder to function and when we are stressed we find it harder to get to sleep. If you’re a late night thinker it can be extremely difficult to break this cycle. To help say goodnight to your anxieties try dispensing a controlled amount of the brand new Cannabigold classic 500MG CBD oil (£29.90, www.bionativa.co.uk) directly under your tongue. “Clinical research has found that taking CBD oil at bedtime can alleviate insomnia and help people sleep for longer. What’s more, it doesn’t create the ‘sleep hangover’ effect that’s typical of many sleeping pills,” explains Nutritionist Fiona Lawson.

11. Help Overcome Stress Altogether

To overcome stress you firstly need to understand how it can cause mood swings, skin problems, sleep disturbances, lack of energy, digestive problems like bloating and flatulence, aches and pains, headaches, hormonal problems, muscle pains and even cramps. Once you've understood your triggers and symptoms you can then apply practical day-to-day tips to help reduce your stress levels. Dr Marilyn Glenville is hosting an event on the 23rd of November,How To Overcome Stress and Anxiety in Your Life, Naturally(www.marilynglenville.com/events/), to discuss exactly this. There will also bea live cookery demo, showing you how to make delicious stress busting recipes andOlympic Athlete, Dame Kelly Holmes, will be there to discuss her personal story and how she coped under extreme pressure!

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[m13-ljudmillaarsenina-blog]

Welcome and How I found my internship

Hello everyone,

I am Ljudmilla and I am back at blogging for my second internship while studying for Public Health nutrtitionist. It has been some time since I have started my internship since 1 of August and I would like to present you some of the moments, inspiration, challenges and achievements I have gone through and still ongoing. 

First things first, my desire for pursuing an internship on my last year of Bachelor in Global Nutrition and Health have already been decided on the first year of my student path life. I always knew I had to go to India, but for what reason wasn’t sure. As a person who always strives for balance in life by whatever means and all sorts of situations I have to deal with, I have come across the idea that I should connect my education to something much more meaningful than just to fullfill the requirements of our educational institution. I wanted to find the deeper connection to solve the major global problems. And as it is known in order to change the world we should focus on ourselves first and create changes in our minds. Then only we can see some shifts in behavioural patterns. That is where I had to make up my mind about the Intenrship I want to pursue. I asked myself a question: How can I contribute to the world’s greatest health problems that people create themselves throughout the life-course? And I started my research about the organizations that combine science and holistic yogic techniques as well as spirituality to combat non- communicable diseases. 

And I have managed to find the right place that is exactly dealing with these problems by using scope of different ways and techniques. 

PS. More about the place in my next blog

[theeatwellplatechandigarh]

[sustainhealthmagazine]

Create A Spark This Bonfire Night - 9 ways to put the fireworks back in your life

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Whether it’s your job, sex life, relationships or something else, life may feel like it’s becoming a little too predictable. Whether you’re too much of a yes person, a no person, or a sitting on the fence person, it’s never too late for a change in direction. So move aside excuses about why that can’t be you and say hello to the spark that’s about to ignite.

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F uel

“I’m never going to get that promotion?” – does this sound familiar? Instead of using your energy on thoughts that aren’t useful, think of little things you can do on a day-to-day basis to ignite that get up and go feeling. Leading London Nutrtitionist, Lily Soutter (www.lilysoutternutrition.com) lives by the saying the right food = the right energy = the right success! “Our brain runs on sugar to function, and uses as much as 20% of all energy required by the body to function. All carbohydrates break down to sugar, however only the slow release and fibre rich carbohydrates provide us sustained fuel all day long. Opt for wholegrain carbohydrates such as brown rice, brown bread, brown pasta, chickpeas, lentils, beans, quinoa, oats, beans, lentils, chickpeas and leave the skin on your potato.” 

If you'd like a helping hand Lily Soutter, specialises in implementing nutrition focused wellbeing programmes within corporate organisations across the UK and offers a number of consultations. (www.lilysoutternutrition.com).

I ncrease your libido

“I just can't get in the mood” – does this one resonate with you? “Most sex therapists agree that sex begins in the head – in a way it’s an idea that overtakes you. Your body’s physical reaction follows. A key part of starting that sexual idea is setting the mood and romantic music can help, , try low lighting, a candlelit bath, or your favourite romantic or raunchy film. If you haven’t felt sexy for a while, touching yourself can also be a way to reconnect with your body as a sensual, sexual pleasure. Once you’re back in touch with your own desires it can be easier and less daunting to connect with your partner’s,” explains the UK’s Leading Nutritionist and author of Getting Pregnant Faster, Dr. Marilyn Glenville (www.marilynglenville.com).

R ebirth

“I just need a change” – we’ve all said it at least once, am I right? Creating a change often involves unlearning past actions, thoughts or behaviours. Qualified psychologist, working with ThinkWell-LiveWell (www.thinkwell-livewell.com), Suzy Reading explains how this mindfulness platform can help, “TWLW connects the user with their own personal motivations, their all-important ‘Why’ and this is the key to making the commitment to doing things differently. TWLW helps the user create incremental change and this is essential to making it sustainable and maximally effective”

E nergy

Longing for energy? “Take a good multivitamin and mineral supplement. Our body needs a variety of vitamins and minerals – including B vitamins, magnesium, calcium and vitamin C – to efficiently break down carbohydrates, proteins and fats and convert them into energy. While you should get the majority of these nutrients from the foods you eat, a top-up can be helpful,” explains Nutritionist Cassandra barns. The Natures Plus Source of Life Gold Liquid (RRP £44.95, www.revital.co.uk), provides a complete daily vitamin profile of 13 vitamins and 8 minerals in one 30ml dose a day and it’s vegan! 

W ork up a sweat

“Exercise can instantly invigorate and energise us, and is one of the most underutilised stress relievers,” explains Lily.  

Spark up the motivation to get fit - "many people with type 2 diabetes are relatively unfit and overweight. It’s important to start an exercise regime slowly and to build this up to prevent soreness and loss of motivation. Ideally work with a gym buddy or trainer to keep you on track," advises Dr Sarah Brewer working with the type 2 diabetes supplement CuraLin (www.curalife.co)

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O ven gloves at the ready

The Journal of Positive Psychology published a 2016 study on the benefits of creative activities revealing that small, daily endeavors, such as cooking and baking, shifted the participants' moods and gave them something to look forward to in the coming day. We’ve got the perfect simply and seasonal treat for you to kick start your cooking journey. Autumn and Halloween come to life in these Paleo Protein Muffins. Ingredients: 2 cups almond flour, ¼ cup coconut flour, 1 tsp. cinnamon, 1 ½ tsp. Natures Plus Pumpkin Seed Protein (RRP £25.70, www.naturesplus.com), 1 tsp. baking soda, ½ tsp. salt, ¾ cup melted coconut oil, ½ cup maple syrup, 2 eggs (room temperature), ¾ canned pumpkin, 1 tsp. vanilla extract, ½ cup dairy-free mini chocolate chips (optional).

Preheat oven to 180°C and line a muffin tin with muffin cases

In a large bowl, combine almond flour, coconut flour, baking soda, cinnamon, Natures Plus Pumpkin Seed Protein and salt. Stir and break up any large clumps.

Add the pumpkin, eggs, maple syrup, coconut oil and vanilla to the mixture. Stir well until completely mixed.

Fold in the chocolate chips, if desired.

Scoop mixture into muffin tin. Leave about ¼ empty space at the top so the mixture doesn’t overflow whilst baking.

Bake for 20-23 minutes, until a toothpick inserted in the centre comes out clean.

Enjoy as a snack to give you a boost during an afternoon dip or pop in your bag for the ideal on-the-go breakfast! 

R isks

Ignore what everyone else is doing and take your own risks! Isabella Venour, London Coach and Founder of Mind-Style (www.mind-style.com) explains, “It’s easy to compare ourselves with others, especially when we get stuck scrolling through social media and get a brief snapshot of someone else’s life - their gorgeous holiday destination, their funny night out with friends and their booming business or career.” 

“We often know what we don’t want in life, so spend some time thinking about what you do want and watch how your mind starts looking for and finding solutions.”

K ick start your brain 

Everyone has the occasional “senior moment." Maybe you've gone into the kitchen and can't remember why, or can't recall a familiar name during a conversation. CBD oil, such as CannabiGold (RRP from £9.90, www.cannabigold.pl) can help spark those thoughts.

“Research suggests CBD oil promotes neurogenesis, the growth and development of neurons and it protects the brain from damage. In particular the neuroprotective effects of the CBD oil are on the CB2 receptors. These receptors are anti-inflammatory, protective, reduce oxidative damage and significantly improve memory,” explains Nutritionist Alix Woods.

S ay no

Saying yes to everything can suck all of your energy. “If you feel the symptoms of stress coming on, learn to get your priorities right. There is nothing in your life right now more important than your health. Learn to say no if you feel that you have taken on too much. Being assertive is invigorating and empowering. It also helps to make lists of what is, or is not a priority, and to tackle the priority tasks first. This will help give you a sense of control,” advises Dr. Marilyn Glenville (www.marilynglenville.com) and author of The Natural Health Bible.

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[sustainhealthmagazine]

10 Stress Busters From AM To PM

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Our experts are here to help you de-stress from the moment you wake up, to the moment you close your eyes

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1. Spring out of bed

“If you feel especially down on dark mornings, consider using a special light lamp alarm clock. The lamp gradually turns itself on (and gets brighter and brighter) to mimic natural dawn sunrise, to wake you up slowly before your alarm goes off. Research has shown people feel more positive and find it easier to get out of bed in the darker months after using this kind of device,” advises Nutritionist, Cassandra Barns.

2. Start your day with a smile on your face

Why not tell your family member, friend or partner a joke over the breakfast table? Having a laugh is one of the best remedies for stress and low mood - “laughter triggers the release of endorphins, the natural feel-good chemicals that make us happier and relaxed,” explains Dr. Marilyn Glenville, the UK’s leading Nutritionist and author of The Natural Health Bible for Women (www.glenvillenutrition.com).

3. Have a high fibre brekkie

“Low fibre diets and stress can change levels of gut bacteria,” says London’s Leading Nutrtitionist, Lily Soutter (www.lilysoutternutrition.com). Why’s this important? “90% of our serotonin is located within the gut, and only 10% is located within the brain. Scientists are now referring to our gut as our second brain, and the latest suggests that our gut bacteria may influence how much serotonin we produce.” Therefore having a healthy balance of bacteria in our gut is crucial for our mood – hopefully making us less prone to those daily stressors. 

4. Do something for YOURSELF

Qualified psychologist, working with ThinkWell-LiveWell (www.thinkwell-livewell.com), Suzy Reading, puts increasing stress levels down to our “you snooze you lose” culture and the pressure to always be “switched on.” A new survey by ThinkWell-LiveWell found that while 37% of British people questioned self-care as an important way to combat stress and anxiety, the same number again (37%) ignore signs of stress and anxiety and try to “let is pass.” Suzy reading explains, ”self-care is absolutely essential for combatting stress and anxiety. It helps us recover and restore from the accumulation of minor daily stressors and the more significant challenging times like illness, job pressure, conflict in relationships or financial struggle.” Suzy recommends prioritising self care so that we can think straight and cope with the everyday demands of life. So you’ve woken up, smiled, had a high fibre breakfast and now you’re on your way to work - the perfect opportunity for a little you time to get you in the zone for the working day ahead. Pop your headphones in and give yourself a quick reboot with the 5-minute instant calmer programme on the new mindfulness toolkit, ThinkWell-LiveWell (www.thinkwell-livewell.com) 

5. Have your morning coffee and stop there

You’ve got into work and all you want is a coffee - we don’t blame you! However, overdoing it on the coffee can actually cause a spike in your stress levels. So try having one a day and see how it benefits you. “Think about the amount of caffeine you are drinking either in coffee, tea, colas and energy drinks. Caffeine, similar to sugar, will cause a similar roller coaster effect and can cause the release of the stress hormones, adrenaline and cortisol,” explains Dr Marilyn Glenville.

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6. Lunch time walk anyone?

Why not run to work or go for a run on your lunch break? Not only has research revealed that running reduces stress levels, it’s also been found to improve learning and protect your memory.[i] This means running may not only have de-stressing benefits, it could also help you to be more proficient in the workplace. If you’re not feeling up to a run, even by exercising in some way can help reduce stress. “Exercise improves circulation, boosts energy and releases feel-good endorphins that help enhance mood and reduce stress. Just 10 minutes of movement helps stimulate wake-promoting hormones. Try stretching while you wait for your coffee to brew, doing lunges while you’re brushing your teeth and if you have a dog take them for a 10-minute walk to start off your day,” recommends Nutritionist at Natures Plus (www.naturesplus.co.uk), Michela Vagnini.

7. Get the job done

Stressed that you’re not going to get all of your work done before the end of the day? Avoid that afternoon slump and stay energised by opting for a healthy and balanced lunch. “Although lunch may not be the sole cause of your afternoon slump, opting for heavy lunches can leave us feeling sluggish and drowsy. Choosing a balanced lunch can minimise the risk of that afternoon drowsiness,” explains Lily Soutter. itsu’s Salmon Sushi (RRP £4.99, 233 calories) contains a host of health benefits and thanks to the fish content is an excellent source of protein that balances blood sugar, helping to keep energy levels stable.

8. Avoid the sugary treats that are grabbing your attention

It’s 6pm, you’ve clocked out of work, craving dinner and as you’re walking to the train station you come across a number of shops filled with sugary goodies and you struggle to resist. Ring any bells? To help avoid giving in to temptations and crashing the moment you get home the Natures Plus KetoLiving Sugar Control Capsules (£29.95, www.naturesplus.co.uk) are here to help. The capsules support normal glucose levels, helping to eliminate those dreaded sugar cravings.

9. Swap stress for sex

“Sex can help to relieve tension, burn calories and help you go off to sleep faster. Sex begins in the head, your body’s physical reaction follows. A key part of starting that sexual idea with your partner is setting the mood and romantic music can help, as can low lighting, a candlelit bath, or your favourite romantic or raunchy film,” explains Dr Glenville. 

10. Don't be a late night worrier

Stress and sleep are closely related, if we do not get enough sleep we find it harder to function and when we are stressed we find it harder to get to sleep. If you’re a late night thinker it can be extremely difficult to break this cycle. To help say goodnight to your anxieties try dispensing a controlled amount of the brand new Cannabigold classic 500MG CBD oil (£29.90, www.bionativa.co.uk) directly under your tongue. “Clinical research has found that taking CBD oil at bedtime can alleviate insomnia and help people sleep for longer. What’s more, it doesn’t create the ‘sleep hangover’ effect that’s typical of many sleeping pills,” explains Nutritionist Fiona Lawson.

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[sustainhealthmagazine]

Summer Travel Tips To Keep You Healthy When Flying

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Supermodel Naomi Campbell recently revealed the extraordinary hygiene routine she undertakes every time she takes a flight.

Since dehydration and air travel can often lead you to feeling a little exhausted upon arrival, we asked our experts the best advice on what to pack for your vacation to keep your health in top shape.

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Beat the bloat

“Bloating and cramps are not uncommon with air travel. Due to air pressure, gas in the intestinal will expand at around 30% when flying. To prevent the bloat, it’s advisable to pass on the carbonated drinks and gassy foods like broccoli, beans, and onions before your flight.  You may also want to switch your usual airplane coffee with peppermint tea and pack some Chia seeds” advises London’s Leading Nutrtitionist, Lily Soutter www.lilysoutternutrition.com

Try packing Nairn’s Ancient Grain Oatcakes, they can be easily packed into hand luggage and will supply you with a high-fibre hit.  And since ancient grains contain energy boosting vitamins B & C, you’ll arrive feeling refreshed and energised. (£1.39, Waitrose)

 Keep Hydrated

It’s easy to become dehydrated whilst flying, as the air inside a plane cabin is very dry, so make sure to drink plenty of water.  The one bottle of water supplied by the flight attendants won't be enough for a long haul flight, so to avoid the hassle of constantly having to ask for water, bring along your own filtered water bottle and fill it up at the stations at the airport.

Care For Your Skin

Long haul flights are known to take a toll on skin. To make sure you reach your destination looking fresh and rested, hydrate your skin at regular intervals throughout the flight. Invest in some high quality natural moisturiser and a face mask, just don’t forget to keep it under 100ml!

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Opt for a healthy choice at the airport

We’ve all been there, you’ve been encouraged to arrive at the airport hours before your flight and by some trick of nature you’re checked in and through security in no time.  Go for a healthy option from itsu and avoid any sluggish feelings on the plane and beyond.

itsu’s extensive menu offers many hot and cold dishes for under £5, so you can eat beautiful without breaking the bank! Instead of opting for a Twix with a whopping 286 of sugar packed calories, grab itsu’s veggie club rolls (£3.49, Available Nationwide and in most major airports). The carrots in these rolls contain 45% of your daily intake of vitamin A and the seaweed contains 15% of your daily iodine intake. So for 208 kcals, this dish is the perfect pre-flight snack to leave you feeling light and energised.

Keep Germs at Bay

Once you’re on the plane, use your wipes to disinfect hard surfaces: your tray table (top and bottom), your armrests, your TV-screen remote, your seat buckle and the call buttons. The tray table is the most important — it tops the list for bacteria per square inch.

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