Health & Hygiene: How to banish bad breath

Poor oral hygiene, smoking, extreme dieting and medical conditions such as gum disease and dental abscesses are just a selection of the culprits responsible for the development of halitosis – an unpleasant and embarrassing condition that affects one in four people on a regular basis – but did you know that something as simple as a few basic lifestyle changes can not only reduce your risk of suffering from bothersome breath, but improve an existing problem?

Here are my top three tips for banishing bad breath:
• Clean your tongue – renowned for being one of the most common causes of halitosis, the tongue is prone to an accumulation of bacteria, decaying food debris and dead cells – all of which can emit foul odours if left to gather in excess. Ensuring that you thoroughly clean your tongue via a toothbrush or tongue scraper at least twice a day is a great way to keep bad breath at bay, and avoid the accumulation of bacteria.
• Opt for a traditional remedy – aside from chewing fresh mint, peppermint or parsley, adding three aniseeds to a cup of boiling water before allowing it to steep for 5-10 minutes and cool, not only creates a traditional breath freshening remedy, but an alcohol free mouthwash that can be used multiple times a day.
• Dissect your diet – onions, garlic, spicy food, fish, meat, strong cheeses and food and drink sources high in sugar – the latter guilty of increasing the amount of bacteria in the mouth – can all contribute to the development of bad breath. Aim to consume a healthy, balanced diet, reduce your coffee and alcohol intake and drink plenty of water to prevent a dry mouth.

Don’t be afraid to discuss bothersome breath with your GP or dentist if the problem continues to persist. These particular medical professionals will not only be able to eliminate an underlying medical condition, but advise you on the best course of action to take in order to tackle a persistent problem.

How to: Exercise with confidence

Despite a lack of physical activity contributing to 1 in 6 UK deaths, an increasing number of women - including girls as young as ten - are shunning sport and physical education classes in fear of how others may perceive their size, shape and appearance.

In fact, statistics not only indicate that two million fewer women than men now participate in sport and regular exercise, but girls as young as ten are avoiding P.E lessons as a result of their paranoia surrounding 'puppy fat' - an extremely sad but true fact that resembles our younger generations psychological battle with body image - but should something so superficial really be preventing us from enjoying the life-enhancing benefits of leading a healthy lifestyle?

Although it's natural to experience an overwhelming feeling of diminished self-esteem when participating in physical activity - particularly if you're new to exercise or susceptible to feeling self-conscious about your size and stamina - everyone, and I repeat EVERYONE is guilty of resembling a hyperventilating sweaty mess during and after a tough and effective workout - even the most elite of athletes struggle to avoid grunting and grimacing when they push their body and mind to their limits - but unfortunately, that's the reality of exercising in the real world.

As much as we would all love to resemble the definition of perfection, there will be grimacing, there will be grunting and you will most definitely feel every wobbly bit wobble as you struggle to catch your breath and avoid drowning in your own sweat, but do you know what? That's how EVERYONE looks and feels when pushing themselves during periods of physical activity. It's nothing to be embarrassed or ashamed about, nor is it an excuse to avoid improving your physical and psychological health in fear of being ridiculed, it's your body's natural reaction to change, challenge and a workout that's doing its job...working!

So, the next time the thought of skipping sport, exercise or a physical education class crosses your mind, remember this...
If Paloma Faith - one of the most talented and beautiful women in the world - can grunt and grimace in full view of the public and paparazzi as she pushes her body to its limits, you can most definitely run, walk and cycle past the small minority of narrow minded individuals who are secretly looking at you with awe and admiration.

Food for thought: Body image & eating disorders

A little food for thought...

Studies indicate that more people are diagnosed with eating disorders and a negative body image in western societies where a slender silhouette is promoted as a positive physique to portray.

Although a distorted body image and abnormal dietary habits such as those associated with eating disorders anorexia and bulimia can develop as a result of a multitude of underlying physical and psychological problems, the religious bombardment of clinically underweight models and images of photoshopped perfection that we're religiously subjected to can not only force many to perform unrealistic and unhealthy body comparisons, but set unattainable and unnatural targets for physical change - both contributing factors in the development of eating disorders and a negative body image.

When analysing our physical shape, size, flaws and appearance, it is vital to understand that our reflection in the mirror will be distorted by society's unrealistic perception of perfection should we fail to accept that health and happiness isn't size specific, or based on the media's superficial definition of what we 'should' look like - a definition that never has or will exist.

In fact, accepting that we aren't defined by society but by our own natural shape and size - the shape and size in which we feel most happy, healthy, confident and comfortable - will not only allow us to view our physical appearance with less stress, anxiety, paranoia and pressure, but reduce our risk of resorting to abnormal and unhealthy measures in order to portray a physique we're told that we 'should' all be striving for - the unrealistic physique that society refers to as 'normal.'

Health & Nutrition: The benefits of a fibre-rich diet

Despite being referred to as an indigestible non-starch polysaccharide with no calories or nutritional value – the human body lacks the enzymes needed to break it down into smaller particles – fibre is one of the most important components of a healthy, balanced diet, yet many of us not only continue to consume an average of 14g per day – at least 4g below our recommended daily allowance – but fail to recognise the multitude of health benefits associated with the adequate consumption of fibre-rich food sources.

Aside from being scientifically proven to improve blood lipids and decrease bad cholesterol levels, fibre also has the ability to promote a healthy digestive tract and remove the toxins of unhealthy food sources, preservatives and carcinogens from the intestines in order to aid the prevention of colorectal cancer – the third most common cancer among men and women in the UK.
A fibre-rich diet – particularly of the soluble variety – also expands the stomach as a result of its water absorption leaving you feeling fuller for longer – a great dietary asset for those seeking weight loss and maintenance!

For those of you yet to experience the health enhancing benefits associated with this essential nutrient, a gradual increase in dietary fibre is paramount in order to prevent the flatulence, stomach cramps and bloating that result from a sudden increase – those suffering from digestive disorders such as irritable bowel syndrome (IBS) may also be required to adapt the type and quantity of fibre consumed to avoid aggravating an existing medical condition.

To ensure that you maintain an adequate fibre intake, aim to consume at least 18g per day by incorporating a variety of soluble – oats, fruit and root vegetables – and insoluble – wholegrain bread, cereal and nuts and seeds with the exception of golden linseeds – into your daily diet.

Fitness motivation: The difference between weight loss successful & failure

A river cuts through a rock, not because of its power, but because of it's persistence.

A successful weight loss programme doesn't stem from a quick fix, fad diet or rapid results, it develops as a result of your strength, discipline and determination to find a way to overcome the obstacles that challenge you on both a physical and psychological scale.

You will experience the overwhelming urge to quit, and you will feel disheartened, defeated and drained, but the sweat, tears and pain that have pushed you to your limits resemble one thing - the fine line between success and failure.

Those with the strength, discipline and determination to rise each time they fall regardless of the sweat, tears and obstacles they face, succeed. Those who quit at the first sign of defeat and discomfort, fail.

In order to change, you need to challenge yourself to the point of stepping outside of your comfort zone - to the zone where you feel physically and psychologically challenged to the point of defeat - and it's what you chose to do outside of this comfort zone that will determine whether your weight loss journey is a success, or a failure.

Cowards and the weak will always find an excuse in every obstacle, but winners resemble a river - they see past the obstacles and find a way to work around the excuses that may otherwise jeopardise their success. Which would you rather be?

Exercise is for all shapes & sizes

Stepping outside of your comfort zone resembles more than just pushing your body to its limits. Those who are 'bigger' or new to exercise are also susceptible to triggering the detrimental voice at the back of their head - the voice that tells them they 'can't' - as they face the fear of how others will perceive their exercise efforts. In fact, according to Sport England, women are so embarrassed about exercising in public, that many resort to shunning exercise altogether in an attempt to avoid being judged in a negative manner, but is this superficial barrier really worth sacrificing your health and happiness for?

Although size, shape and stamina are a natural concern for those who are new to an active lifestyle, becoming fixated on your fitness levels, weight and how others may perceive your appearance during physical activity, will only intensify your fears and prevent you from experiencing the life-enhancing benefits associated with moving more.

Regardless of your size, shape, weight, age or ability, everyone resembles a hyperventilating mess during, and after an effective workout - even elite athletes are renowned for their grimacing faces and sweaty silhouettes - but when put into perspective, an hour of psychological discomfort is far more appealing than a lifetime of flaunting a physique that will not only attract negative judgement, but a multitude of internal and external health concerns that will make the embarrassment of exercise seem minor.

It doesn't matter if you start slow, workout at home or chose to venture out at a quieter time, all that matters is that you suck it up and make the most of your right and opportunity to be a fitter, happier and healthier you - something that those who feel the need to judge can do so for all the right reasons.

You only get one body - don't let others define its health and happiness by forcing you to avoid exercise in fear of their perception of your efforts because everyone, big or small, has to start somewhere.

Healthy recipe: Spicy potato wedges

Although 'dieting' may be renowned for its deprivation, many fail to realise that a healthy, balanced diet is in fact based on healthier alternatives of their favourite desserts and dishes.
If you're struggling to find a savoury substitute for chips, this versatile alternative is guaranteed to tickle your taste buds without expanding your waistline.

Ingredients - to serve two:
• 2-3 large potatoes 
• Herbs and/or spices of your choice - garlic and basil are delicious!

What to do:
• Pre-heat the oven and half fill a large saucepan with water - adding a pinch of salt if desired.
• Peel the potatoes before rinsing and cutting into your chosen shape and thickness - the thicker the potato, the longer it will take to cook.
• Place the cut potatoes into the saucepan and boil until soft - using the tip of a knife to check the potatoes texture by gently pricking its centre.
• Once boiled, drain the potatoes and place onto an oven tray sprayed with fry light - leaving plenty of space between the potatoes in order to allow them to cook quicker.
• Lightly spritz the potatoes with additional fry light before sprinkling with your chosen herbs - gently turning to ensure that both sides are thoroughly covered.
• Turn at regular intervals until the potatoes appear golden brown.
• Enjoy!

Potato wedges are such a versatile dish that anything goes! Don't be afraid to get creative by experimenting with a variety of herbs and spices - you can even sprinkle them with low-fat cheese and make your own delicious dips!