The balance advent calendar day 2: Surviving the Christmas Party!

At this time of year, party season kicks into full swing. Friends, work, family, another work do, sports clubs and a whole host of other groups get together to celebrate.

And celebrating can mean food and more often than not it means copious amounts of alcohol!

So here’s 10 ideas that are absolute crackers for surviving the festive season and not eliminating all of your good work to achieve your goals.


1) The Water Chaser Method - a tried and tested method for limiting the effects of alcohol. For every drink consumed order a glass of water with it. Ok so you’ll spend more time in the loo, but hey that’s less time at the bar!

2) The Small Plates Method - this is backed by scientific research. Smaller plates means two things, firstly smaller portions and secondly, it means that even a small portion looks bigger and more filling.

3) The Scrooge Method - take only the amount of money you intend to spend. Alright, you can sponge a few drinks off others, but every little helps.

4) The Grinch Method - don’t feel obliged to say yes to absolutely every invite. Choose your celebrations wisely, arrange to meet at times and locations that are unlikely to turn into epic eating and drinking sessions.

5) The Eat Before You Go Method - control your food intake by eating before you go. This method can be used with buffet affairs where the temptation to consume at least one of absolutely everything is hard to resist. By eating at home and choosing something healthy and filling, appetite is reduced later on. It also means that the alcohol you consume won’t have as large an effect on you.

6) The Pre-Booked Taxi Method - arranging for someone to pick you up at a specific time can prevent nights from rolling on, and on, and on, until they become day!

7) The Support Crew Method - everyone knows that there’s power in numbers, so team up with someone equally determined not to let Christmas send them off the rails and offer each other support across the evening (or evenings) in question.

8) The Big Night Out Method - ok so you won’t find us recommending bingeing sessions very often, but for some people recognising that they are going to go out, relax and enjoy themselves can be a good way of preventing post-party guilt. All you’ve got to to do is get yourself back to your normal routine afterwards and the damage can be minimised. And remember, life is about balance after all.

9) The Day After The Night Before Method - one of the biggest dangers of a big night out is often the food consumed during the hangover period. Plan ahead like you’re planning a military operation. Get food in that you know is healthy and make sure you don’t have the junk food you know you’ll crave. Drink plenty of water when you get home and have healthy fluids available for the next day. Get lots of rest and try a gentle bit of exercise, a walk for a little fresh air is a good idea, a big circuits session is not!

10) The Public Confession Method - many of us don’t like to tell people just how bad we’ve been. So resolve to confess your sins publicly and post all of the food you ate and alcohol you drank on your social media feed.


Above all, as we’ve said, life is about balance. So it’s up to you if you want to use December as your month to enjoy yourself or you want to find a method that allows you to be that little bit healthier. Whichever you choose, make sure you enjoy yourself, it is Christmas after all!

the balance advent calendar day 1

Image courtesy of samarttiw at 

FreeDigitalPhotos.net

With Christmas just around the corner, thoughts turn to 

festivities, food, family and friends. As it’s the 1st day of December, we’ve found you a great recipe online for a partridge and pear dish! OK we know, today isn’t the 1st day of Christmas as the well known song says, but for many the 1st December signals the start of the festive season (some started celebrating in August)!

What’s so great about partridges and pears? 

Well, partridge is a very lean game meat, packed full of protein, rich in iron (about three times as much as beef), and other vital nutrients like vitamin B6 and selenium. If you’re worried about your cholesterol levels then game is a good choice for you.

Pears come packed with vitamin C and around 20-25% of you daily fibre requirements, as well as providing key trace minerals like copper and a fair chunk of your daily vitamin K needs. Between them this can help to:

• Boost your immune system
• Keep your brain functioning properly (essential for Christmas shopping!)
• Ensure your blood clots as it should
• Keep all of those festive treats moving through your insides and out again!

Make this great partridge and pear recipe to get you feeling festive and guilt-free:

http://www.greatbritishchefs.com/recipes/partridge-with-pears-recipe

Image courtesy of -Marcus- at 

FreeDigitalPhotos.net

Name that fruit or vegetable…….

You guessed it…..

                     IT WAS A BIG, JUICY TOMATO

If you scored:

10 points - you’re a genius and should work as a greengrocer!

7-9 points - your brain is ripe with knowledge.

5-6 points - you’ve not quite ripened yet but you’re still on the vine and packed full of potential.

3-4 points - you’ve been left out a little too long and you’re starting to go a little soft.

2 points - you’ll likely end up in a sauce, or you’ve been on the sauce!

1 point - you’re fried!

0 points - you may be a rotten tomato, but we still love you!

think, eat, live, move!

A balanced view on running for weight loss

Come January, as the New Year’s Resolutions start to kick in, you will see many people hitting the roads for a run, some to get fitter or dreaming of being the next Mo Farah, others because they want to lose weight. You’ll see the same increase in jogger numbers in the weeks after the London Marathon has inspired the British public in the middle of April.

So is running a good option for weight loss? We’ll present both sides of the argument for you here and let you decide for yourself, after all, we’re not called balance for nothing!

The pros

1) Running burns calories

This is an undeniable fact! You’ll hear some say that cardio is no good for weight loss and they’ll upsell the virtues of resistance training (and they’ll be absolutely right to do so on the latter). But let’s be honest, you don’t see very many overweight professional long-distance runners do you??? OK so cardiovascular training doesn’t build muscle and increase calorie burn after workouts in the way that weights training does, but it burns plenty of calories in the process.

If you want to know how many calories you burn during a run, Runners World provide a nice simple calculator here:

http://www.runnersworld.com/tools/calories-burned-calculator

Of course, this is an estimate but it gives you some idea and shows how much of a dent you are making towards your goals.

2) You might like running

Doing something you enjoy is fundamental to success in any weight loss or health programme. For those that enjoy running, it may well be a good idea. If you don’t, we guarantee there will be an alternative that is just as effective for you, be it cycling, swimming, walking, weights training or whatever works for you.

3) Running improves health

From improvements in blood glucose and blood cholesterol to better control of mood and mental health, running provides a range of health benefits. We’ve also shown many times that getting outside amongst nature has important effects on health and running is a great way of doing this.

4) Running can improve bone density

Various studies have shown that bone mass is increased, maintained, or the rate of loss with ageing slowed through running, in both the lower limbs and lumbar spine. Running is of benefit because the strain frequency is high. This means that during a running session the number of times the foot comes into contact with the floor are high, putting repeated stresses on the bones and causing adaptations to occur in order to cope with these stresses and strains.

The cons

1) It places stress on joints

Yes we know, we just told you that placing stress on bones and joints was a good thing, and it is, for the right people at the right time. If you are overweight and deconditioned however, it may not be the best place to start. When running, up to five times your bodyweight can pass through your joints. For those who are normal weight or slightly overweight, this may not pose too much of a problem, but if you carry more weight then running may place too much stress on your joints, increasing the risk of injuries.

2) It is repetitive

The nature of running means that you have to perform the same movement time and time again. This increases the likelihood of overload on specific muscles and joints, again increasing the likelihood of injury, especially if the body is not conditioned enough to undergo these pressures. Running with poor posture or technique, or doing too much, are the things likely to cause issues here. If you have tight muscles, have had injuries, have a predominantly seated job or have not been active for some time, it is well worth conditioning your body first before ploughing straight into the running regime. You can do this through resistance training, stretching, yoga or Pilates.

3) Walking can burn more calories

You may be surprised to hear that walking quickly actually burns more calories than running. This means brisk walking (that special type of walk, the type you see in the Olympic Games), at a speed of 8 kilometres per hour or faster. At this speed it is less economical for the body to walk than it is to run, and as such it makes it harder to do, burning more calories in the process.

4) You might not like running

See point two in pros. If you prefer another form of exercise, don’t run! There are plenty of other choices available to you.

Key messages:

1) If you haven’t exercised for a while, have poor posture or tight muscles, or are very overweight, consider doing something else in the earlier stages of your exercise routine. As you increase your fitness and lose weight, you can gradually add running into your routine.

2) Mix it up. Don’t just run; mix it up with stretching and resistance training to ensure your muscles, bones and joints can take the stresses and strains placed on them.

3) Learn to run - this might sound daft but ensuring you run with good posture and technique, and have the appropriate footwear to suit your style, is key to you getting the most out of it.

4) Run if it’s fun! Don’t slog through exercise if it is a chore, you won’t stick to it in the long-term. Find what you enjoy and mix it up regularly to keep it fun and varied.

5) Little by little – if you are going to take up running, build up gradually and be sure to get yourself a proper programme that includes periods of rest to prevent you overdoing it and to decrease your risk of injury or boredom.

If you have a question about your own running programme, get in touch with us and we’ll be happy to offer some friendly advice.

balance your exercise routine, balance your scales

balance on keenwaaaaaaaah

Whether you pronounce it properly (keen-wah) or the less posh way (quin-oh-ah), it’s still worth adding this food to your trolley next time you’re in the supermarket and having it in your cupboard as a healthy ingredient to add to main meals and lunches.

What is it?

Whilst many think that it’s a grain, it’s not actually a member of the cereal family, sharing more in common with beetroot and spinach.

It’s actually a Chenopod! Sounds like a Doctor Who villain but it’s just a subspecies of flowering plant. It originated in South America and has been consumed in places like Peru for thousands of years. After the bitter coating is removed, the quinoa seeds can be used just as rice would be as an accompaniment to a variety of dishes.

Up until a few years ago it wasn’t a particularly common or popular choice on a British dinner plate and you’d be scouring the shelves of only the healthiest of health food shops to find it. These days you’ll find it in most supermarkets, certainly Tesco, Sainsbury’s and Waitrose do a good range. It’s not the cheapest but it does pack a fair load of health benefits to make it worth the money. Even good old Ainsley Harriott has it in some of his ready to cook packet foods!

A healthy grain???

Like we said, it’s not really a grain like some wheat products are, so if you’re worried about wheat or gluten content as many are these days, you needn’t be. We’ll leave that debate for another blog; instead let’s play Health Top Trumps with our lovely little Chenopod and find out what’s in it:

• It packs in all of the essential amino acids. These are the building blocks of protein in the body, and the essential ones are those that must be consumed in the diet as the body cannot produce them. One such essential amino acid is lysine, which quinoa carries in abundance. An important factor in a healthy immune system and for muscle repair, lysine may also contribute to blood pressure regulation, decreased risk of stroke and possibly even help protect against some cancers.

• It’s abundant with a range of minerals needed to keep the body functioning at it’s best, including calcium, phosphorous, iron and magnesium.

• It’s high in fibre, which as a well-known brand of cereals once said, ‘keeps hunger locked up 'til lunch!’ We’re pretty confident this is a healthier choice, although we don’t expect you to have it for breakfast with some milk and a cup of tea!!

• Keeps you fighting fit with phytonutrients - as you know we’re big on plant foods here at balance and with high levels of quercetin and kaempferol, quinoa has a range of substances within that help fight inflammation in the body.

• Good fats - surprisingly there’s a reasonable amount of our good friend Omega 3 in here too in the form of alpha-linolenic acid, as well as being high in another health fat, oleic acid. OK so it’s not quite oily fish but it can contribute towards a healthier diet.

Check out these recipes online for some ideas on how to add a little quinoa into your diet:

http://www.bbcgoodfood.com/recipes/collection/quinoa

http://www.cookinglight.com/food/recipe-finder/cooking-with-quinoa-00412000073996/

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-quinoa-recipes/

Love and hugs,

balance

think, eat, live, move

balance on…………block rocking' beats

Do you run faster as soon as your favourite tune starts playing on your MP3 player? Do you find extra energy in your class when those block rocking’ beats start playing? Many people will tell you that music makes a huge difference to their mood, energy levels and exercise routine. But does the science back this up?

Yes!

Music increases the work output in people exercising at sub maximal intensities.


I feeeeeeeeeel good!

Mood and psychological state are improved or increased with moderate to intense exercise.


Keep on running!

Music has been shown to decrease the perceived effort during exercise and also in some studies to increase time to exhaustion. Basically some people can go further before they tire if they are listening to music.


Easy like a Sunday morning.

Music is well-known for its relaxing effects, well as long as it is calming (heavy rock or hard house does not have the same effects)! Some exercise studies have suggested that it may aid muscle relaxation and decrease lactate production, allowing people to train harder for longer.


Push it……

So it seems clear that exercise may well play a major role in helping you to train harder and longer, and make you feel good along the way. The key it seems is in listening to music that you enjoy. Some studies have suggested that calming music can improve endurance (Copeland and Franks, 1991) whilst others suggest that more upbeat dance music may act as a distraction and help to increase endurance at lower intensities (Yamashita et al, 2006).


I like to move it, move it

So get that I-Pod exercise playlist on, turn up the radio, take your MP3 player to the gym or if you’re feeling old skool, put on a CD, get that mix tape in the Walkman or even get the needle on that gramophone!!!

Choose music that you enjoy and pick tracks that link to the goals of your workout. If you’re going long and steady relaxing music may help, but if you want a big session then loud and heavy may be the way to go!

The right music can mean that Sunday, Monday are happy days, Tuesday, Wednesday happy days, Thursday, Friday happy days, Saturday what a day, Trainin’ all week with you!!

Rock on. Move.

Yours……….balance

Eerie Scary Pumpkin Curry

The pumpkin, symbol of Halloween or ‘All Hallows Eve’, it is most often found on a windowsill these days, candle lighting the spooky shapes carved into it for the annual celebrations.

But it’s also a delicious, healthy vegetable and surprisingly versatile, tasting great in soups, pasta bakes, curries and GHOULash! High in vitamin A, (beta-carotene) and other antioxidants and containing seeds packed full of zinc, it’s an awesome addition to the Autumn menu.

Try our recipe below and warm yourself after a cold night trick or treating!

Ingredients (serves 2)

200g cubed pumpkin

1 large carrot

1 large red onion

200g green lentils

1 jar balti sauce

100g frozen peas

Heat some butter in a pan. Chop the carrot and onion and add them to the pan on a low heat for around 3-5 minutes until they have softened.

Chop the pumpkin into cubes (remembering first to carve the balance logo into the pumpkin before dicing)! Cover the pan and cook for a further 5 minutes.

Stir in the jar of balti sauce and cook for another minute before adding the lentils in their juices. Place the lid back on top and cook on a low heat for around 15 minutes, stirring frequently.

Add the peas and cook for another couple of minutes.

Serve with pumpkin seed bread.

Spine-chillngly good!

Here you can see the spirit of the pumpkin rising out of the curry. Proof that there is an afterlife in the vegetable world!

balance on……the great outdoors

I’m sat writing this blog in a little holiday house on the Pembrokeshire coast in Wales. Out of the window I can see the sea, the sun shining down onto its tranquil waters through gaps in the cloud above that looks dark and heavy with rain.

I’ve just come back from a walk/run/play along the beautiful coastline. This morning I was up just after sunrise and typed out a few thousand words of my book, eager to make the most of the day with the deadline fast approaching at the end of this month!

Whilst I was out and about I got to thinking about what exactly it is that makes exercise outdoors so appealing. I’ve been writing about this topic recently for the book and it is something that fascinates me, why does an exercise session in nature feel so much easier and more enjoyable than one facing a wall in the corner of the gym?

I imagine there’s a myriad of reasons, different for everyone, but here are mine:

• Sunshine – ok so us Brits certainly won’t get this every time we exercise, but when we do it makes a massive difference. This morning was grey and paired with a constant drizzle, but when the sun finally shone through, my mood seemed to lift just like the clouds had done. Skipping across the rocks that led to the beach and down the grassy coastal paths as the surprisingly warm rays of October sunshine soaked me in their warmth made the whole experience more pleasant. And it isn’t necessarily the sun that really matters; it’s the natural light. These days many of us, myself included spend hours at a desk sat inside, and from now until March this means we won’t actually get to feel much natural light on our skin. Even a 20-minute walk at lunchtime could make a difference, and now is a beautiful time of year to get amongst nature, with the mix of green, gold, orange, purple, brown, red and yellow on show.

• The call of the wild – I don’t know about you, but as I jumped over big rocks, sprinted up steep grassy slopes, wove my way along muddy zig-zag paths surrounded by high-sided hedges, giving the impression I was moving twice as fast as I actually was, and played on the beach and in the sand dunes, I felt like an ancient warrior, at one with nature but with adrenaline coursing through my veins in the fight for survival. After reaching the highest summit I could find and looking down across the bay, I felt like the ruler of my kingdom, even though I was very out of breath and the sheep were looking at me like I was a little weird.

• Sensory awareness – it isn’t just the sights that make the countryside, or any green space for that matter, an enjoyable place to be. There’s a host of smells and sounds that heighten the senses, sending the olfactory and auditory nerves into overdrive. And it appears that the brain likes this as serotonin, dopamine and all the other substances that make us happy come flooding through. The sound of the sea is a particular favourite of mine and it appears that I’m not alone, with research from Exeter University suggesting that people find exercise near water more enjoyable. Equally the smell of cut grass, or of tress wet after a recent downpour, comes top of many lists, including mine. OK, so the countryside may also have one or two unpleasant sights and smells and research does show that these decrease mood, but the beauty of nature in most cases far outweighs these.

• Fresh air – the feel of a light breeze on your face is far preferable to the sensation that occurs when the air-con gets switched on in the office; it’s just not the same. People often talk of ‘fresh air’ and getting outside to ‘blow the cobwebs away’, it’s as if the wind literally rushes through your ears and nostrils and blows the bad thoughts of the day clean out the other side.

• Fun! There’s so much more temptation to play when we’re outside. The child in you just seems to want to come out and re-live your youth. In between jumping over things, sprinting flat out and climbing over rocks, here’s a little stone stack I built on the beach. :-)

There’s clearly something to this outdoorsy thing, as an ever-growing number of people have shunned the gym in recent years in favour of the natural gymnasium. These include: Boot Camp – go to any reasonably-sized park on a Saturday morning these days and you may catch a glimpse of people in coloured bibs being shouted at by a couple of people in army combats. The group environment, the lack of kit needed and the ready-made motivation appeal greatly to some and there are whole companies dedicated to just this style of training. · The Green Gym – this conservation project has become increasingly popular with exercise referral schemes for those with mild medical conditions. The physical nature of the gardening and landscaping work is ideal for a wide range of abilities, gives something back to the community and has a big social element to it. Some areas run Blue Gym schemes where the focus is on exercise in and around water. · Running, cycling and triathlon – these are among the fastest growing sports in the UK, with triathlon in particular booming in recent years. Why not try a tri if you want to break the monotony of the gym? You’ll find events for all levels across the UK. Sports - think beyond the traditional games of football, rugby and netball. These days you’ll find a host of sports accessible at all levels including baseball, rounders, hockey, lacrosse, volleyball, and orienteering. Reading through a piece of research recently, I was interested to discover a piece of research that had discovered that people said they were far more likely to repeat an exercise session if they did it outdoors compared to indoors. Maybe their elevated mood from all of that fresh air, and possibly a bit of sunshine if they were really lucky, helped them to enjoy it. I myself will be up early tomorrow for another trip to the beach, may do a run and then build a sand castle! Balance your life, balance your scales. Paul

Exercise is medicine, but which type should you prescribe?

After reading an article on the BBC News website this week about how a study has shown that exercise can be as effective a treatment for managing the risks of a stroke as medications, we got to thinking about why this idea isn’t already more embedded into society. If you read any of the government reports on exercise, you’ll know that it has been well established for some time that picking your body up off the sofa and moving it around, however hard those first few steps might feel, is very good for you, and that whilst medications certainly have their part to play, activity comes without all of the unwanted side-effects.

This is why a few years ago, the American College of Sports Medicine started a campaign they called ‘Exercise is Medicine’, and what a wonderfully clever title that is! The notion that exercise could, and indeed should be prescribed by doctors is a brilliant one, and hopefully one that will seep through more and more in the coming months and years. Some exercise schemes run for those with medical conditions in the UK are known as 'exercise on prescription’, with funding provided to make the exercise sessions cheap or even free for people to attend.

The problem is, doctors have specific medications for conditions, but there’s a huge variety in the types of exercise available, it’s like having a medicine cabinet full of pills and not knowing which one should be taken. And in the fitness industry you’ll often hear debate about which type of exercise is 'the best’ for people. The truth is, it depends who you are, what you want and on a whole host of other factors, but the one thing that is certain, is that regardless of what it is, it does you good.

One debate that has raged on in those of us who spend our days getting up at 6 to train someone, pop to the gym ourselves before the day begins, work in the gym all day, train a few more people and then go home and read a book about exercise, is that of cardio versus resistance. Or for those who aren’t familiar with these terms, rhythmical exercise that makes you hot and sweaty (those with the filthy minds can stop right there, research shows that doing that probably doesn’t count as you’re probably lying down and not getting the heart rate up enough) versus lifting weights, or your own body weight for that matter.

So which is better? Let’s have a look, but obviously we’ll be giving you a balanced view, hence the name. It can be very uncomfortable sitting on this fence all the time, those splinters in your backside can really hurt! ;-)

Well, cardiovascular exercise has been shown time and again to benefit the body if done effectively. I can help to reduce blood pressure, manage stress, depression and anxiety, boost energy levels and of course burn a few calories along the way. Too much of it can be a bad thing as it is catabolic, this means that it can actually cause muscle wastage if people overtrain. It can also increase the risk of injuries if supporting exercises are not done to help the body cope with the stresses of regularly, repeatedly performing the same movements, often with impact in the case of running. But this doesn’t make it bad, it just means people need to find a healthy balance.

Resistance training has been exalted in recent years as the answer. It is certainly true that resistance training, whilst not burning as many calories during an exercise session, can lead to a greater overall calorie burn through EPOC, or Excess Post-exercise Oxygen Consumption. This is the amount of energy expended after a workout in helping the body to recover and repair, and challenging resistance training sessions can increase this more than cardiovascular workouts.

Also, resistance training develops muscles and muscles consume energy, helping you to burn calories even when you are sat on your sofa. Lean people who have low body fat levels and decent muscle mass, the ones who people see on the front cover of magazines and think 'I want to look like that’, not oversized bodybuilders, will be at a decreased risk of ill health over the years, and certainly at less risk of weight gain. Thin people who have a small frame but low muscle mass and high body fat percentage are at a surprisingly high risk of illness, it’s about how much fat you have and not just how much space you take up.

Resistance training is anabolic, in that it builds lean muscle tissue. But there can be downsides, people can overtrain if they do too much just like with cardio, and the risk of injury is just as great if lifting too much or using bad technique. Some will fear entering the weights area of a gym, but you on’t have to, there are many ways to add it in to your exercise schedule:

• Body weight exercises such as squats and press-ups can be done anywhere and are great because they use so many muscles.

• Classes such as Bodypump have become very popular these days and are a great introduction to resistance training for some, although be careful as the repetitions are fairly high and done at a reasonable speed with the music. Start with sensible weights and just do one to two classes per week to begin with, you can always mix in other exercise sessions to get a good balance.

• Pilates and Yoga all involve bodyweight-based exercises and count as resistance training.

• Swiss balls, dynabands, suspension training and a host of other tools mean that it’s easier than ever to find something that you enjoy and that fits into your lifestyle.

But what about keeping your heart healthy. Well, if resistance training uses big muscle exercises and is suitably intense then it can do this too. Research shows that circuit-style training can keep the heart rate elevated above 140 beats per minute for an hour and that is the same as a reasonable cardiovascular workout. Obviously some may find these intensities too challenging to begin with and should build up gradually.

With all of this in mind, if you held us at gunpoint and made us choose, resistance training would probably have the edge. It’s also vital for women especially as it’s a great way of maintaining or even improving bone mass, decreasing the risk of osteoporosis in later life. But in the ideal world, you’ll find a nice balance and a place for both of these wonderful types of exercise in your life. What many often forget is that ultimately, exercise must be enjoyable, and so finding the thing you love doing, or at least like doing is they key.

So get your notepad out and write yourself a prescription, take it at least five times a week for 30 minutes if its cardiovascular, and combine with 2-3 capsules of resistance training for maximum effect. Take with water and enjoy the benefits.

balance your life, balance your scales :-)

balancing light and dark

That time of year has come. Your alarm goes off, your eyelids peel open slowly, feeling heavier than a truck full of elephants. You press snooze, they close, your alarm sounds again. Surely that wasn’t five minutes? You fight back, hitting snooze for a second time, managing a rather smug grin for cleverly setting your alarm ten minutes before you actually needed to get up. But there it goes again! Have you entered some sort of time warp??? 

This time, there’s no back-up plan, and no wry smile. Instead a reluctant hand creeps from beneath the nice warm duvet and pulls slowly at the curtain, looking to let in a bit of light and stir your brain into action ready for the day ahead. But to your disappointment all you are greeted by is yet more darkness, somebody has stolen the sun. And the warmth you’ve become accustomed to in summer, especially this year for a nice change.

Zombie-like you rise, arms hanging loosely by your side as you shuffle to the bathroom in your fluffy animal slippers. You know you’re still half asleep as after getting out of the shower you find yourself trying to comb your hair with your toothbrush. Time for a coffee.

If you recognise the scenario above you’re not alone. This scene, and many like it are repeated at least five times a week across Britain between the months of September and March. And that’s over half the year!

So what’s going on? Well it’s all to do with your big warm friend in the sky, the sun. As well as offering warmth in the summer months, he also gives you something essential for life, light. Sunlight is a rich source of vitamin D which helps build healthy teeth and bones. It also helps your food to grow and gives it the nutrition you need to perform at your very best. And very crucially, it helps to regulate levels of hormones like cortisol, melatonin and others that play such a big part in regulating your mood and energy levels.

A lack of sunlight can leave you feeling down, as in Seasonal Affective Disorder or SAD, lethargic and demotivated. Obviously too much can be bad for you too with sunburn and the associated risks, but in British winter you’re far likely to get too little.

So what can you do about it?

Well, quite a lot actually. To start with, you can realise that your body clock, or circadian rhythm changes with the seasons. In the shorter days of the year you’ll probably need more sleep and be more tired. Up until Thomas Edyson interfered with nature with the invention of his now fairly widely used lightbulb (you may have seen them in the shops), people generally went to bed much earlier in the winter months. In fact, research shows that before TV’s, the internet, 4G phones and electric lighting, people slept for many more hours than they do these days, averaging over 9 hours a night if not more.

OK, so you may not be able to hibernate for winter (some remote villages in France and other parts of the world still effectively do this) but you can get yourself to bed at a reasonable time and prepare your sleeping environment as best you can to wake feeling refreshed in the morning.

Try these tips to help manage your way through the darker months:

• Get to bed before 11pm. In fact get to bed and switch off by 10:43 pm as on average it takes just over 15 minutes to fall asleep.

• Sleep in complete darkness. Get good curtains and switch off standby lights on electrical goods, or remove them altogether. Charge phones elsewhere or away somewhere if possible. Even the tiniest amount of light on any part of the skin can interfere with sleep quality.

• Don’t have it too hot. Sleeping in a cooler environment can help improve sleep quality.

• Light up your mornings. Try a Lumi clock, it wakes you up with a gradually increasing light instead of the stress of a noisy alarm clock. Not convinced it will work? Try it on a weekend morning when you don’t have to get up, you’ll be surprised.

• Get outside - make the most of breaks at work and in life to get some light in the day. Wrap up warm and get out for a walk, a run or just a trip to the park with Autumn in full splendour.

• Get away - plan a winter sun holiday, it’s amazing what an energy boost it can supply.

• Try a classical wake up - ditch the aggressive alarm for a calmer start to the day. Annoying alarms can be stressful causing big surges in adrenaline levels, which may be followed by a subsequent slump and not particularly good for you.

• Synchronise - if you can rise with the sun. This isn’t possible for everyone, but if you can, try it and watch your mood rise like the warm orange ball over that hill you can see out of your window.

Sleep well, wake better.

balance your light and dark, balance your life, balance your scales :-)

balance on.......booze

It’s the weekend again and no doubt alcohol consumption may increase for some of you, so here’s a few pieces of information on how alcohol affects your body short-term and long-term:

Beer bellies - alcohol consumption is strongly linked to the size of your waist. This is because it’s high in calories, packed full of sugar and enters your blood stream very quickly. Research in men shows that increased alcohol intake equals increased trouser size. In women, one study did show that moderate drinking (one to two small glasses of wine) did not affect the size of your outfit, but anything above that did.

Beer goggles - a study recently scooped an award for showing that alcohol consumption makes people see themselves as more attractive, but at the same time had no effect on how attractive they appeared to others. If this is the case, it means we should be chatting ourselves up on a night out!

Image courtesy of cbenjasuwan at 

FreeDigitalPhotos.net

Wine head - it’s not just your belly and your eyes that alcohol has a bad relationship with. Alcohol decreases the quality of sleep, decreasing the amount of REM sleep, making you wake up more often and making you sleepier and low in energy during the day.

Wine head doesn’t just affect your sleep, as you’ll know it carries on the next day. Your hangover may lead to stomach problems, headaches, low energy levels and blood sugar imbalances. These imbalances may cause you to crave sugar foods and undo all of the great work you’ve put in to get yourself healthy.

Just the one? One to two small glasses of wine or a half/pint per day may offer some protection against type 2 diabetes and cardiovascular disease. It is likely that women should drink less than men, probably one drink compared to two for the guys. Small amounts of alcohol appear to increase HDL cholesterol and also to decrease the likelihood of clotting.

Ask yourself when you go out if you drink lots because you enjoy it and you crave that Sunday morning wine head, or do you think that it’s the done thing? Are you easily led or do you just have a few and lose track? If any of these apply to you, have a plan for a more balanced evening:

• Drink water in between alcoholic drinks

• Take a set amount of cash and no card

• Team up - there’s power in numbers and if a few of you are keen to decrease your alcohol intake, decrease your weight and increase your health, then your gang will become the social norm and others will follow you.

• Move abroad - ok so this is a bit extreme, but many cultures see drinking as a sociable event without having to consume copious amounts. We could learn a thing or two from our worldly-wise neighbours.

These are just a glassful of ideas, you can plan your own that works best for you.

balance your beer, balance your scales :-)

balance on………….The Men Who Made us Thin

Having finally had a chance to sit down and watch all four episodes from this BBC 2 series back to back (the joys of Sky+), it’s worth reviewing what Mr. Jacques Peretti had to say after delving deep into the belly of the weight loss world. Whilst we don’t normally recommend sitting on your backside for hours on end, we nobly did it for you and reviewed the key messages here so that you could use that time on moving and being generally healthier and happier! What did we learn?

Diets don’t do it

Jacques was quite scathing of some of the larger weight loss companies in his earlier episodes, sometimes fairly although sometimes the reporting was a little on the sensationalist side and arguably not always a balanced view.

At balance we’d certainly agree that heavily processed shakes, bars and meal replacements is not the key to long-term success. Interestingly though, having spoken to some people who use them recently, they said that it helped them to ‘kick-start’ their weight loss, increase their motivation and then adopt healthy lifestyles to maintain it. One of the balance values is in empowering people to find out what works for themselves, and whilst you won’t find us selling you a powdered mix to add to milk or water instead of having breakfast any time soon, we do recognise the value for some of getting things moving to help motivate them. Remember though the story of the hare and the tortoise!! And remember that if you do go down this route it’s not a long-lasting solution, so you’re only going to have to make yet another change at some point to maintain it.

Fit doesn’t necessarily mean thin

The piece on exercise in episode 2 is worthy of some attention. It is certainly true that exercise on its own may not be THE solution to weight loss, but then again, as the world’s population grows larger day by day, it is fairly clear that no one single solution has been found, or ever will be!

Jacques’ negativity towards exercise for weight loss was clear, although he did rightly point out that there are numerous other reasons for moving from a health and wellbeing perspective. He also neglected one fundamental point when looking at exercise; type! The focus of the show was very much on cardiovascular workouts, which certainly can make the heart healthier and increase fitness. They also burn calories so can have a part to play in a balanced exercise routine. However, resistance or weights training received little or no attention, yet there is evidence to show that it reduces fat levels and also improves insulin sensitivity, decreases risk of falls and improves cardiovascular health in everyone from athletes to elderly adults an type 2 diabetics! There was a very nice piece about the ‘fat but fit’, showing a couple of ladies who were super-fit but overweight; it emphasised that fitness was key, even if you were overweight. OK, so the exercises they were given weren’t always the safest or most appropriate in terms of injury risk, but they were moving!

The science says is also clear in showing that exercise helps to keep weight off, so when it’s combined with a healthy diet you can get some pretty good results. Exercise should form part of a holistic approach and the focus should not purely be on weight loss but on changes in shape, energy, self-confidence and health as well. Do this and weight loss will come anyway!

What tastes sweet may not be so neat

There was a short but interesting piece in one episode around sweeteners. Jacques pointed out that rats eating them surprisingly gained weight, when it would be assumed that consuming less sugar would lead to weight loss. In an interview with a scientist, she noted that in human beings there was a change in a part of the brain called the amygdala when consuming sweeteners like aspartame. It seemed change occurred in the brain with regular consumption of sweeteners and that this could actually lead people to eat even more calories as it created a weaker response to sugar.

Weight gain and weight loss has numerous reasons

Peretti brilliantly portrayed the complex interplay between society, the food industry, the medical world, drugs companies, the media and fitness industries. We could take a cynical view of many of these, but that’s not what we’re here to do. All we ask is that you go on your own journey through weight loss, ask yourself the questions:

• Will what I am about to do make me fitter and healthier?

• Will it help me to lose weight and keep it off?

• Is it helping me to gain a realistic view of what I can achieve?

We don’t think that the diet toothpaste or magic weight loss soap fits into this category!!

Think, eat, live, move, and balance your life, balance your scales. :-)

balance on.....blogging beginnings and counting calories

Welcome to the the first ever balance weight loss blog! It’s taken a fair bit of reading web pages that we didn’t really understand to get to this point, so it’s nice to be able to start writing!

We’ll be posting regularly on weight loss, health and well being, including:

• News - the latest research and press coverage for all things weight loss, health and well being.

• Recipes - we’ll be giving you a range of healthy alternatives to your all-time favourites, ideas for healthy snacks and recipes using a range of healthy foods. All will be based on our ‘ten pillars of nutrition’.

• Exercise advice - at home, outside, or in the gym, we’ll show you how to fit activity into your everyday lives with practical examples of awesome exercises and simple, effective training programmes.

• Success stories - we love to praise those who’ve achieved their goals, so we’ll be sharing their achievements and how they did it with you, to motivate you and give you ideas for your own journey.

• Our own research and reading - we like to keep on top of the science and we’re keen to share what we find with you. We’ll put together articles on a range of topics, everything from sleep to stress management, from food to fitness, from what works for your mind to what works for your body. If you want us to write about anything in particular, just ask and we’ll create a post just for you!

We thought we’d start with a look at something that appeared in the news recently. These days, you can’t go more than 24 hours without seeing a TV programme or a news story about weight loss, food, exercise, health and well being!! In many ways this is fantastic as it raises people’s awareness of the subjects and gets them thinking about their own health. We do however work with people who tell us they’re confused by all the conflicting information that they read and see from day to day. “Fish is really good for you as it’s packed full of Omega 3” or “the seas are polluted so be careful with fish as it may be full of chemicals”, “make sure to get your five portions of fruit and vegetables each day”, or “fruit is high in sugar and may increase your risk of diabetes.” Which one is true? Who should I trust? Sometimes it’s not easy to know, so we’ll be helping to make it simple to understand by offering you a balanced view (pun very much intended)!

Last week the Daily Mail had a story about a research study that they say tells us that counting calories is meaningless. Is this the case? 

Have a look for yourself

. 

The findings suggest that the calories on food labels might not be correct, especially in processed foods where they may often underestimate the calories. It also showed that different people processed foods differently and as such may absorb different amounts of calories from the same foods. There’s a lot of good messages in this article to take away, including:

• Just counting calories may not be an effective way of losing weight, and certainly won’t guarantee good health.

• People are different! Foods that work for one may not work for another. You’ll need to learn over time how you respond to different foods and use a little trial and error to discover what works for you.

• Real foods are best! If it grew in the ground or on a tree, or it lived and died and not much happened to it afterwards, it’s probably good for you. If it was processed, and it’s advertised on TV, it’s probably not!

• Healthy cooking can be a recipe for success - steaming is particularly good for you and the odd bit of raw food can be great. Don’t go mad on this, there have been a number of cases of people experiencing severe health issues with extreme raw food diets, and there is research to suggest it lowers HDL cholesterol and raises levels of markers of inflammation in the body. In fact, most fad diets like this purely work because they restrict you from consuming as many calories as you normally would, there’s no magic going on.

To count or not to count?

When we work with clients we don’t ask our clients to count calories and arguably you don’t need to. If you eat real foods you’ll get full fairly quickly and absorb the nutrients you need. If you eat processed foods it’s easy to over-consume as they don’t contain what your body needs, leaving it hungry for more. They do however have refined sugars, trans-fats and other unhealthy substances that play around with your blood sugars and insulin levels, making you hungry again soon after.

This is not to say that calories are irrelevant, far from it. If someone eats too much they can gain weight, if they don’t eat enough they can lose weight. This is undeniable. If somebody finds it helps to count calories by measuring portion sizes and it works for them, well that’s great and it should not be discouraged. People need to find their own ways to achieve balance in life and balance on the scales!

If you’re considering making lifestyle changes to lose weight, remember that for thousands of years before food labelling and 'low-fat’ or 'lite’ foods existed, people successfully managed their weight by being in tune with their body’s, eating when they were hungry and stopping when they were full. Oh, and you won’t see a fat lion very often!!

We hope you enjoyed our first instalment, we’ll be back soon with lots more to help you balance your life and balance your scales. :-)