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Healthy Advice

Healthy Advice

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Diet and weight is key for men to stay healthy

Growing Veg Posted on Thu, September 12, 2013 16:14:32

For men it is a bit more simple
staying healthy than women as men have a less complex hormonal system. The key is
to make sure you get enough minerals and vitamins in the diet and stay at a
healthy weight with healthy blood pressure in order to reduce the chance of
heart disease.

is important to get ample protein but avoid eating too much meat and cheese
which can raise cholesterol and weight, especially around the stomach. Foods
that are high in protein but are better for cho­lesterol include pumpkin seeds,
sunflower seeds, beans, lentils, almonds, walnuts, brazils, green vegetables
and oily fish. Pumpkin seeds are high in the mineral zinc which is needed in
higher amounts in men than women as it is needed for the male reproductive
system and can also boost libido.

Omega 3 is needed for the
brain and can help heart health and improve mood. It is found in flaxseeds,
hempseeds and their oils as well as oily fish like sardines and salmon. Try
adding a tablespoon of milled flaxseed to your breakfast ce­real as this can
help with joint health and constipation. By re­ducing fried food in your diet
and adding olive oil, hemp seed oil or “Udos oil” to your food after
you cook it this provides essential fats that protect the heart.

Do you have high blood pres­sure?
Try eating more vegeta­bles, fruits, wholegrains, beans, lentils, nuts and
seeds, drink­ing more water and try taking aloe vera juice. A member of my
family was able to reduce high blood pressure by drinking aloe vera juice each
day after they had tried several different things over the years without

If you are looking for a protein powder to take for going to the gym why not
try hemp protein powder? it is a complete protein, gives you omega 3, 6 & 9
and is also full of minerals like calcium, magnesium and zinc. You can make a
shake out of it with some water and a banana and it will keep you going for

Creatine that is found in
many protein powders is more difficult for the liver to break down and the long
term effects of taking it are not known but hemp protein powder is easily
digested and full of nutrition.

In order to prevent type two
diabetes it is important to keep the blood sugar balanced by eating wholegrains
like por­ridge oats, whole wheat bread, brown pasta and brown rice and eating
plenty of vegetables which are low in sugar, partic­ularly the green ones.
Avoiding sugar in sweets, biscuits, white rice, chocolate, fizzy drinks and processed
food will help balance your blood sugar and keeping fruit to two pieces a day
will also help, especially re­ducing dried fruit and bananas which are higher
in sugar.

Coffee also has a negative
impact on the blood sugar if you drink too much and leads to cravings for sugar
and alco­hol later in the day so if you want to balance your blood sugar try
keeping it to two cupsa day or less and drink them be­fore 4pm. Green tea is
good for the brain and heart and has a little caffeine so it is helpful to
drink it, especially when trying to reduce coffee.

One of the best supplements
for men is a `green superfood’ containing wheatgrass, barley-grass, spirulina
and chlorella as it keeps the body in the cor­rect acid/alkaline balance and
provides all the vitamins and minerals needed for health.

Because the soil nowadays
contains less nutrition than 50 years ago it is difficult to get all the
vitamins and minerals from your diet alone, unless a person is eating and
juicing wild foods like nettles and dan­delions. Greens are the most important
part of the diet and taking a green superfood sup­plement such as Synergy Supergreens
or Powergreens provides concentrated greens

that can give significant
health benefits. Eating more green vegetables like broccoli, kale, chard,
cabbage, spinach, water‑

earlier in the day also helps digestion as the body di­gests food most
efficiently in the morning and afternoon but it slows down at night so it helps
to eat your last meal about 7.30 pm at the latest. Tak­ing a probiotic
supplement con‑

acidophillus can also

bring relief such as the
brand Udo’s Choice or Optibac which are particularly good. Aloe vera juice is
excellent for acid reflux and constipation as it helps balance acid in the stom­ach,
the key is to start with a small amount such as 5 or 10mis to see what is the
best dose for you. It is best taken be­fore a meal.

• Foods and products
mentioned can be found in good health food shops such as THS at Jacksons, Main
St, Saintfeld and THS, St Patrick’s Ave, Downpatrick. If you have any questions
about mens health or natural health in general feel free to e-mail Kim at

How to Have a More Balanced Relationship with Food

Growing Veg Posted on Thu, September 12, 2013 16:13:15

Food is the bane of many peoples’ lives we cannot live with it and
cannot live without it. Many of us eat out of habit, rather than necessity. The
clock tells us that it is time to eat, or we combine eating with meeting
friends socially, or we are stressed or lonely and eat for comfort.

As individuals, our relationship with food starts when we are babies. Many
babies are fed at certain times, some even being awoken so that they can be
fed. As a child grows it will often be given something orally to soothe it if
it cries, to calm it down and, in this way, it learns how to get fed on demand.

Many foodstuffs are regarded as treats. These usually come under the sweet and
confectionary banner of biscuits, cakes, toffee, and chocolate. Children are
often rewarded with these things for good behaviour and learn to expect these
items frequently and spend their pocket money on them.

Other foodstuffs are used as quick fixes. Mealtimes are often rushed affairs,
with many children and adults having limited time available to sit and dine
together in the evenings because of other activities. Many families eat
separately with fewer and fewer homes even owning a dining table. People often
eat in front of the television or in their bedroom whilst on the computer.
Supermarkets pre-chilled dinners or takeaways are used as a convenient answer
to the problem of finding a quick ready meal.

Over time, bad eating habits have been found to be the reason behind many
physical and behavioural problems. Relying too heavily on meals that are laden
with fat, sugar, salt and chemical preservatives, full of poor quality
ingredients eventually impacts on general health and well-being. Obesity,
diabetes, heart disease are just some of the obvious examples, but skin
conditions, stress, insomnia, behavioural problems, can also be exacerbated by
poor diet too.

So let us look at some simple ways to take back control over what we are taking
into our bodies and the bodies of our young people.

  • Try to plan
    meals for the week ahead. This means that the weekly food shop becomes
    more organised and efficient. By putting the schedule on the fridge door,
    everyone knows what is available to eat each night. Even if different
    meals are eaten on different nights at least the meal plan is known and
    the first person in can start preparing dinner.
  • Maybe batch cook
    when things are in season, so that the freezer is stocked up with good,
    healthy dishes.
  • Get the children
    involved in cooking. This way they learn how to prepare vegetables and
    meals and appreciate what is involved. Make it fun.
  • Let the children
    plan one meal each in turn. They decide what to cook, make a list of the
    ingredients and get involved in the preparation.
  • Eat together
    whenever possible. Family meals are about more than the food. They are an
    important time to connect together, to notice if someone seems to be
    depressed or upset and to provide an opportunity to discuss things and
    build relationships.
  • Find
    alternatives to sugar. Our bodies produce a hormone called ghrelin, which
    works on the brain and makes us crave high-calorie foods even when we are
    full. Understanding that this occurs enables us to learn to resist the
    urge to overeat.

Food is a necessary part of life. A little
forward planning can make it less of a chore to deal with and enable it to
become a more pleasurable part of family life. It is also a positive way of
teaching our children to have a healthier relationship with food and eating.

Growing your own veg can be healthy and fun

Growing Veg Posted on Thu, September 12, 2013 16:12:10

GROWING fruit and vegetables can sound a bit overwhelming if you’ve
never tried but it is a lot simpler than it sounds, fun and very rewarding.

health benefits are many and include the higher nutrition content found in
locally grown vegetables and fruit, getting out in the fresh air and sun and
gar­dening is great for relieving stress. Many people who have a vegetable plot
find it a great way to “switch off’ from work or family pressures
and to relax and others use it as a chance to get creative or get their
children involved.

you are growing your own in the garden, the chances are you will end up eating
more fruit and veg. Including fresh vegetables and fruit in your diet can help
protect against cancer and heart disease and slow down the ageing process as
they are full of antioxidants. They are also a great source of fibre, helping
to relieve constipation, are naturally low in fat and are full of potassium to
help with blood pressure and water retention.

vitamins and minerals in fresh fruit and veg are superior to supplements as
your body knows exactly what to do with them. Vegetables may provide up to
twice the benefits of fruits due to their healing effect on the blood sugar and
higher min­eral content. Vegetables from the brassica family such as cab­bage,
Brussel sprouts, broccoli and kale contain substances called glucosinolates,
making them the most powerful at pre­venting cancer.

Eating green
vegetables is especially good for your health as they are high in chlorophyll
which turns to iron in the body and contain minerals such as cal­cium and
magnesium to help alkalise the body and keep you


you grow organic pro­duce you have peace of mind that the vegetables are free
from harmful chemicals and with stories in the media about food poisoning and
foods being recalled, by growing your own fruits and vegetables you can relax,
knowing they are very safe to eat.

fruit and vegetables also contain enzymes which give us energy but enzymes are
destroyed through processing and storing. The produce in stores that is grown
in foreign countries will contain much less nutrition and enzymes than veg­etables
and fruit that are grown locally or even better in the gar­den.

they are growing in your back yard they taste deli­cious and are high in
vitamins and minerals which many peo­ple are lacking in today as they are
depleted when the same vegetables are grown year after year in the same soil.
By making a compost heap you can have highly nutritious fertiliser for your
garden for free that will give you mineralised vegetables and fruit.

Growing your own also helps the planet in many ways
by reducing fossil fuels pro­duced by transporting fresh produce from various
countries to the supermarkets. i-laying a vegetable garden can give
you affordable fruit and vegetables that are organic and saves time and money
on frequent trips to the shops.

you need to start are some seeds, seed trays, com­post and water. You can even
buy vegetables from the garden centre that are slightly older and plant them
directly into the gar­den. Here are some vegetables and fruits that grow well
in Northern Ireland — potatoes, cabbage, beans, peas, beetroot, broccoli,
cour-gettes, carrots, bok choi, lettuce, cucumber, onions, garlic,
strawberries, blackcurrants, apples, gooseber­ries and many more.

Kale is an
especially nutri­tious vegetable that survives the winter and returns year
after year as does spinach. Even if you don’t have a garden or a big yard you
can container garden by putting them in a sunny spot or start a herb garden on
your kitchen windowsill (its possible to grow many peppers or toma­toes out of
one pot). Children especially love being involved in growing fruit and
vegetables and it benefits their health by helping them to get in touch with
nature and spend more time outside.

you are very busy why not have local, organic fruit and vegetables delivered to
your doorstep once a week?

Fruit and vegetables are key to health

Growing Veg Posted on Thu, September 12, 2013 15:49:26

KIM McCreery has worked in
the natural health industry for the last six years and is passionate about
nutrition and herbal remedies.

the amount of raw fruits, vegetables, nuts and seeds in your diet is one of the
most effective ways to gain more energy, lose excess weight and improve the
condition of the skin, hair and nails.

foods that are raw contain more vitamins and minerals and are easier for the
stomach to digest than when they are cooked as cooking destroys the enzymes
which are what give us energy. This is one of the reasons why people feel
energised after eating an apple but tired after a Sunday dinner.

are some good ways to incorpo­rate more raw foods into your diet: • Increasing
the amount of raw vegetables and salad in your diet such as carrots, cucumber,
watercress, rocket, lettuce and celery can make a big difference to a per­sons
weight pretty quickly. Avocados are very good for the health and go very nice­ly
with salads

Substituting sugar for fruit is a great way to deal with sugar cravings. Any
fruit is better than cane sugar but the best fruits for weight-loss are lemons,
raspberries, blueberries, strawberries, fresh figs, grape­fruit and ripe pears.
Avoid unripe fruit as this is more difficult for the stomach to digest.

• Raw unsalted nuts such as
almonds, brazils, walnuts and cashews are great as a snack or in salads or with
fruit at break­fast. Many people avoid nuts with the belief they make you put
on weight. However, the nuts are a great source of protein and contain
essential fats which are used by the nervous system and skin. It is sugar that
is converted to fat straight away but this has no nutrition and so is stored on
the body as excess fat.

• Making smoothies and juicing
are both brilliant ways to get the benefits of raw foods. If you have a blender
a lovely smoothie recipe is a handful of spinach, juice of half a lemon, a
small avocado or half a big one, and a ripe banana. Add some water and a bit of
good quality fruit juice and blend until you get the right con­sistency.
Spinach is the mildest green (and cucumbers) so although it looks green it
tastes like fruit.

A juicer is brilliant to have as when you juice fruit and vegetables all the
nutrition can get into your system very easily. You can juice any fruit or
vegetable although some juice better than others. Here’s a juice recipe;
cucumber, two carrots, two sticks of celery, half a lemon (peeled first) and an
apple. It’s important to add some water to your juice as it makes them less
sugary. Jacksons of Saintfield have an excellent juicer that is half price at the
moment as this is where I got mine.

it can really make a difference to use organic fruit and vegetables when you
are eating them raw as the pesticide is more harmful in conventionally grown
ones when they are uncooked. There are also more vitamins and minerals in organ­ic
produce and it tastes great. I sometimes drink unpasteurised goats milk which
has several health benefits over pasteurized cows milk like improving
digestion and the

skin. Although some people
eat raw fish and meat I really don’t recommend this as it increases the risk of
food poisoning.

If you would like to know more about raw
foods and health feel free to e-mail