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Super Clean Super Foods

This is my ultimate go-to nutritional guide to superfoods, telling you all you need to know to power up your plate! Keeping active and eating a super food packed balanced diet maximises your chances of achieving a healthy body. Try to build a varied diet from wholesome nutritious foods from each of these five key groups:

1. Fruit and vegetables

Try and eat at least three portions of vegetables and two portions of fruit each day. Research shows that people who eat a diet based on plenty of fresh fruit and vegetables tend to have a lower incidence of age related diseases such as heart disease, high blood pressure, cancer, dementia and cataracts. Fruit and vegetables contain a powerful arsenal of disease-fighting compounds including vitamins, minerals, fibre and phytochemicals. No single fruit or vegetable contains all the nutrients you need so it’s important to include a wide variety.

Citrus fruits are rich in immune boosting vitamin C.
  • Nitrates in beetroot improve the blood flow to your brain
  • Vitamins and phytochemicals in raspberries help protect your eyes
  • Tenderstem broccoli contains cancer-fighting phytochemicals
Vitamins and phytochemicals in raspberries help to protect your eyes.

2. Starchy carbohydrates

These come in many different guises and many of the carbohydrates we choose have been stripped of much of their fibre and nutrients. Refining wheat to produce white flour removes over half of the B vitamins, 90% of the vitamin E and almost all the fibre content. Choose unrefined carbohydrates such as wholegrains, beans and pulses, and aim to eat three portions of these every day.

Choose wholegrains instead of refined carbohydrates
  • A type of fibre found in barley called beta-glucan helps to reduce “bad”  cholesterol (LDL – low density lipoprotein).

3. Calcium-rich foods

Calcium is essential for building strong bones and teeth and is particularly important whilst bones are still growing. Aim for at least two portions of calcium each day – milk, yoghurt and dairy products are a good source of calcium as well as providing additional nutrients such as vitamins A and B2.

Dairy products are one of the best sources of calcium.

If you don’t eat dairy foods then try almonds, fortified soya or nut milk, sesame seeds, kale, broccoli and bak choy.

Broccoli contains phytochemicals and is also a good source of calcium.

4. Healthy proteins

Protein should ideally provide 15-20% of your calorie intake each day. Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Choose healthier proteins such as oily fish, beans, pulses, nuts and seeds – in addition to the protein, they also contain other health promoting nutrients such as omega-3 fatty acids, vitamins and minerals.

Black beans are packed with protein and gut-healthy fibre.
  • Oily fish such as salmon, mackerel, trout and sardines are rich in omega-3 and help power your brain

5. Healthy fats

Fat is essential for your health, but most of us consume far too much of it, and the wrong sort. Eat no more than 30% of your calories each day from fat, including no more than 11% from saturated fat. Wherever possible, avoid saturated fats and trans-fats as these increase levels of LDL (bad) cholesterol in your blood. Instead opt for unsaturated fats such as olive oil and foods such as avocados, nuts, seeds and oily fish.

Avocados, oily fish, olive oil, nuts and seeds are all healthy fats.

A note about Reference Intakes (RI)

Nutritional needs vary depending on sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average, moderately active adult to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.

The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.

My thanks to Super Clean Super Foods by Fiona Hunter & Caroline Bretherton.

My first Reiki experience

I first met Renata in a metafit session at Shipton back in 2015, and we hit it off immediately. I was interested to hear that she was going to become a metafit coach and had recently qualified as a Reiki practitioner, and when she later offered me a Reiki taster session, I jumped at the chance to give it a go.

I had an idea of what Reiki was, using energy to “heal” through the hands, and confess I was sceptical at first, but decided to approach it with an open mind. As for the actual treatment, I didn’t know what to expect from the session and this added to the overall sense of anticipation. The Treatment Room at the Raylor Centre was a peaceful haven of purple and relaxing zen-like music filled the room. It was a Sunday afternoon and very quiet and after completing a simple questionnaire, we got down to business!

All I had to remove was my shoes. The treatment couch was surprisingly comfortable and the peace and quiet and tranquil music made it easy to relax. Using a combination of “laying on hands” and hovering her hands over me, Renata worked her way around me, starting at the head and working downwards towards the feet. Almost immediately I became aware of a buzzing sensation around my face, and there seemed to be a lot of heat coming from Renata’s hands. As she moved around, I could feel the heat from her hands and the buzzing sensation around my face faded. In certain areas as she moved around I was aware of a different prickly sensation and in other areas there was no sensation at all, or just warmth from her hands.

Specifically whilst she was working around my head, I also experienced a visual kaleidoscope of moving patterns and colours, predominantly deep blue and white. I hadn’t expected to feel or see anything like this, so was surprised by the different sensations I experienced.

The session lasted just over half an hour, and I felt very relaxed and chilled at the end of it. A cup of chamomile tea at the end of the session was a very nice finishing touch and much appreciated.

I’ve since had several regular Reiki sessions with Renata, and would thoroughly recommend her. She so obviously cares about her clients and wants to do her best for you. I find that I’m sleeping well and feel I can cope much better with stress – the sessions are so relaxing it’s a pleasure to endure!

Michelle M, York.
August 2016.

The Dangers of Hidden Fats

Just seen this on the BBC News and wanted to share it with you!

Did you know, I can provide you with a FREE body composition analysis? This is an initial no-obligation, no products purchase consultation during which I will calculate your BMI, % body fat, resting metabolic rate, metabolic age, hydration, visceral fat and more. You might just be surprised by the results!

This information is a great way to kick start your journey to a fit and healthy body. With regular body composition analyses you can really see how your fitness and nutrition programme is progressing. Sometimes it may seem that the scales haven’t changed much but in fact your body fat has reduced and your muscle mass has increased. So whilst it may seem like your weight hasn’t reduced much, important changes are happening – and it’s all good stuff! Please do get in contact and find out what is going on inside your body today!

It’s time to take control and make a difference!

Why do some people put on weight? It could all be down to your gut!

When it comes to nutrition there is so much information out there that it can be easy to become bamboozled. In the last few years, food science has come on in leaps and bounds and we’re only now beginning to really fully understand how our bodies work and process food.

We all know that eating a nutritionally balanced diet is good for us. But even when sticking to a so-called good diet, some of us can still struggle to lose those stubborn pounds. To make matters worse, there are some people who are lucky enough to be able to eat pretty much what they want, and never seem to put on weight! Ah, if only! But could there be a reason why this is?

I was very excited to read the following article from the BBC TV programme “Trust me I’m a doctor”. Here is the article:

Dr Saleyha Ahsan from the BBC’s “Trust me I’m a doctor” series travelled to Israel to take part in a study, being carried out by the Weizmann Institute in Rehovot and led by Professor Eran Segal and Dr Eran Elinav. And it is producing some very exciting results!

THE STUDY

  • Recruited nearly 1000 people so far to take part;
  • Each participant has provided detailed health and medical data;
  • Participants take part in a week-long close examination;
  • This looks at how their blood sugar levels react to different foods.

During the week, participants’ blood sugar levels are measured constantly by a glucometer placed under the skin. Their sleep and activity levels are monitored by a wrist-band, and they are given an app to record their mood, feelings, sleep and exercise regimes and what they eat. Throughout the week, their meals are planned – some are given to them as standard foods that everyone tries. Others they are allowed to choose, but they have to weigh it all accurately, and record it in precise detail. Each person in the study has also given a stool sample. From this, the researchers analyse the gut bacteria living inside each person. Our gut bacteria are unique to us – it is almost like a ‘fingerprint’ of a person – but, crucially, they can change.

THE FINDINGS

The researchers at the Institute have found several startling things during their study:

1. Every person reacts differently to different foods.
This has been a real surprise, as the textbooks have long suggested that some foods (eg. white bread) give all of us a sudden blood sugar ‘spike’ (which is bad for our health – increasing our risk of Type 2 diabetes and obesity), whilst it has been thought that other foods (such as wholegrain rice) give all of us less of a ‘spike’. This has recently been called ‘high GI’ or ‘low GI’ (for foods that give people a spike or not, respectively). However, the standard group of people on whom these foods have been tested has long been 10 – and now with 1000 people’s data it is clear that everyone is very different.

2. The team have been able to make firm links between a person’s individual response to food, and to the gut bacteria that they have.
Using their huge amounts of data from the participants, the team have come up with a computer algorithm that can now take a person’s individual gut bacteria composition, and from it, predict how their blood sugar levels will react to a whole range of foods. They have done a study to test the accuracy of this algorithm, and it does indeed appear to predict ‘good’ and ‘bad’ foods for different individuals based only on their gut bacteria. This goes to show how important our gut bacteria are in regulating our responses to food, and indeed for our health.

3. The team have carried out a small study in which 25 people had a ‘good’ and ‘bad’ diet predicted for each of them by the algorithm – with very encouraging results.
The participants then ate only the ‘good’ for one week and then the ‘bad’ for another – and weren’t told which was which (and because our reactions are so individual, some foods were ‘good’ for one person and ‘bad’ for another). Not only did their blood sugar react as predicted to the different foods, but the team saw changes in the gut bacteria of the volunteers over just the week. Although the roles of different groups of bacteria in our health is still very much uncertain, the changes that they saw during the week of ‘good’ food appeared to be beneficial.

This suggests that we may not only be able to personalise our diets to be healthy for each of us individually, but that we might be able to change our responses to food.

THE FUTURE

Professor Segal and Dr Elinav hope to be able to make the results of their work available to everyone, worldwide. They hope that they will in the future be able to take stool samples, sent through the post, and provide a personalised diet plan in return – listing foods which are predicted to give that person an unhealthy blood sugar spike, and those which are likely to maintain more stable, healthy blood sugar levels.

These will, of course, have to be eaten within a normally balanced diet – it doesn’t mean that if chocolate turns out to be on your ‘good food’ list, you can live on it and be healthy! Nonetheless, the fact that ‘good’ foods for particular individuals usually seem to include some that people very much like, it appears that these personalised diets are much easier for people to adopt than traditional restrictive ones.

The team are also now studying the longer-term effects of diet on gut bacteria. It is possible that as the gut bacteria change in response to the diet (which happens within days or weeks), that the diet could then be modified, or relaxed.

Exciting stuff! If you are interested in finding out more about this study, please check out the following links:

The Personalised Nutrition Project
Trust me, I’m a doctor

What is Reiki?

Reiki is a deep relaxation technique that can help to reduce stress and promote healing, bringing you feelings of peace and wellbeing.

Reiki is Japanese for “universal life energy” and describes a system of natural healing. The Reiki tradition was founded by Mikao Usui in the early 20th century and evolved as a result of his research, experience and dedication. Reiki is a deep relaxation technique that reduces stress and promotes healing. It re-activates the body’s natural energy system, bringing you back into balance on every level – physically, emotionally, mentally and spiritually – putting your body in the best position to help heal itself.

Reiki can help you to:

  • Experience peace of mind and inner calm
  • Help to relieve and cope with stress and anxiety
  • Bring a sense of balance, clarity and focus
  • Increase your energy levels
  • Enhance other treatments and medications
  • Develop confidence
  • Quicken the healing process
  • Let go of emotional baggage

A Reiki treatment is a process that anyone can enjoy in the normal course of their life and it can be used alongside other conventional or complementary treatments. The effects of the treatment tend to build up and gain momentum over time; usually around 4 to 6 weekly interval sessions are enough to produce a change, with an additional maintenance top-up every 4 weeks if you would like a long-term effect.

HOW DOES THE TREATMENT WORK?
Understandably, sometimes people can be a little apprehensive about embarking on a Reiki treatment and wonder what they are getting themselves into! Well I’m happy to put your mind at rest! It’s very straightforward and simple and is usually a very relaxing and calming process – no special equipment, oils or physical manipulation is required, and it’s completely non-invasive. So just relax and enjoy …

The Welcome Process
I will welcome you to the treatment room, ask you to fill out a simple form and have a quick discussion with you about your aims and objectives. The treatment room is darkened, soothing gentle music is played and some candles are lit. It looks like an oasis of calm and relaxation!

The Treatment
You lie on the treatment bed, fully clothed. I will ask you to remove your footwear, but that is all. You can cover yourself if you prefer. Now close your eyes and try to relax. I will begin the treatment by laying my hands on you in a non-invasive manner, usually the head, shoulders, hands, legs/ankles/feet.

The Experience
You may feel warmth, or heat, or tingling from my hands. Other sensations may include seeing coloured lights or feeling as if you are floating. Sometimes people have an “emotional release” for a little while during the treatment. I have also had clients drop off during a treatment too – it’s so relaxing!

COMMENTS FROM MY CUSTOMERS
I asked a selection of my clients to provide some testimonials and feedback about their experiences with me, which you can read below. All testimonials are featured exactly as they were written. Further feedback, testimonials and reviews can also be found on my Facebook page and website.

Renata is an extremely professional young lady with a zest for life. Her style of coaching is fun and constructive. She knows her subject and is a great inspiration. I have worked with Renata for five years and feel lucky to be part of her life.
Sean Doughty, York

I am completely converted to Reiki! After a day like yesterday, I am stunned about how well I slept and how I feel rested and calm. Thank you so much.
Susana Maia, York

Renata is a joy to work with and so obviously cares about her clients. I confess I was sceptical about Reiki at first, but now after several sessions something definitely seems to be happening! Despite major stresses in my life at the moment I’m certainly sleeping much better – it’s very relaxing and calming and a great way to chill out in the midst of a chaotic life.
Michelle M, York

Come and Join the Fitness Revolution!

Metafit classes at Xercise Gym Haxby and Poppleton Road Primary School. All ages and fitness levels are welcome!

In just 30 minutes you can start to change your life. Are you ready? It’s going to be tough but I can guarantee it will be worth it. The journey starts here …

Remember: excuses don’t burn calories!
Metafit is designed to be tough and intense but the beauty of it is that it’s over and done with before you know it. Work flat out and by the end of the workout you should be exhausted. But that’s just the start of it …

Burn calories for up to 24 hours after your workout!
Workouts are usually around 22 minutes long. and if you work flat out you can expect to burn around 200+ calories. BUT, it’s the afterburn effect that is really important here. Excess Post-exercise Oxygen Consumption (EPOC) can last for up to 24 hours after exercising – during this time your metabolic rate is boosted and your body continues to burn more calories and more fat. The more intense the workout, the greater the effects will be.

Work hard – play hard!
The idea behind a good high-intensity workout is to go all out – think sprint vs. jog. To achieve true high intensity, use full-body movements that tax your cardiovascular system and build strength endurance. For example, burpees, squat jumps, sprints. Bodyweight exercises tend to be the most effective for maximum output. If you can talk while you’re doing high-intensity intervals, then you’re not working hard enough. Conversation during your workout should be impossible!

Checkout the video below to see the sort of exercises that are included in Metafit workouts … 

Work hard but don’t cheat afterwards!
It’s true that one of the benefits of HIIT is that it triggers the “afterburn effect” (Excess Post-exercise Oxygen Consumption – EPOC) which helps boost your body’s metabolism for hours after a high-intensity workout. But, afterburn is not a licence to eat everything you desire.

So remember! If you indulge in a huge cheat meal after every workout, you will never see the results you want. Don’t use HIIT to justify poor eating habits; instead, clean up your diet and not only will you have more energy for your workout, but you’ll start seeing the results – and what amazing results they will be!

You’re never too old to start Metafit!
Whether you’re 20 or 50+, a solid Metafit session is all relative to your personal level of fitness. I will adapt the exercises to suit you – the aim is to get your heart rate up to near maximal levels during the intense sets, before recovering during the short rest periods. We have all shapes and sizes in our classes and different fitness levels. And, the fitter you get, the harder you can work out!

Here we are at Xercise Gym Haxby in our Christmas T-shirts! Metafit class, Xmas 2017.

You will feel like an absolute winner afterwards. If you’ve worked yourself to your maximum during the workout, you will feel completely exhausted but elated afterwards. It’s a great feeling, particularly when you can actively see your fitness levels improving week by week.

7am metafit class at Xercise Gym, Haxby. Xmas 2017.

BBC – The Truth About Getting Fit

By the middle of January many people struggle to keep up their resolutions to be more active. The result is that the UK wastes nearly £600 million a year on unused gym memberships.

But new science has the answers.

Medical journalist Michael Mosley teams up with scientists whose latest research is turning common knowledge about fitness on its head.

They reveal why 10,000 steps is just a marketing ploy and that two minutes of exercise is all a person needs each week. They discover how to get people to stick to their fitness plans and what exercise can actually make everyone more intelligent. Whether it is for couch potatoes who hate the thought of exercise, someone too busy to consider the gym, or even for fitness fanatics who are desperate to do more – science can help everyone exercise better.

A great programme and some fascinating insights! Do watch it if you get the chance.