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!

When is the 'best' time to exercise?

First thing in the morning, last thing at night or on an empty stomach resembles one thing - the difficult dilemma fitness addicts face when struggling to determine the 'best' time to train, but does the time of day that we chose to participate in physical activity really have an influential impact on the results we reap from exercise?

Although the time of day that you chose to train - be it early morning, after work or late evening - may have a negative impact on your exercise efforts, it won't necessarily effect your long-term results. In fact, time will only pose as a problem if you fail to listen to your body by forcing it to participate in physical activity during a period where it's least energised, for some that's first thing in the morning and for others it's after a long day at work, as you'll not only be unable to maintain mental motivation, but struggle to perform to your full potential - if repeated over a prolonged period of time, half hearted workouts can deter progress and leave you feeling increasingly more fatigued.

When it comes to the 'best' time to train, opt for the time that you feel most energised, focused and motivated to give it your all, the time when your mind and muscle connection is on point and you feel that you can give 110% to every rep, step, lift or cadence - this resembles the best time for YOU and your individual body.

Food for thought: Brain Fog

Brain cells use more than twice the energy of any other cell in the human body - even when we're asleep they require a sufficient supply of energy in order to repair and regenerate.

If we fail to provide our brain cells with a steady supply of oxygen, glucose - the brains primary source of fuel obtained from carbohydrates - and specific nutrients such as those found in healthy fats, we are not only susceptible to suffering the physical effects associated with nutrient deprivation, but the poor memory and lack of concentration that results from brain fog.

In order to ensure that your brain continues to function on a healthy and sufficient scale, it is not only vital to consume a healthy, balanced diet, but prevent blood sugar levels from falling too low. This can be achieved by providing your brain with a sufficient supply of glucose (the sugar obtained from carbohydrates) via food sources such as fruit, vegetables, whole grains and legumes which all allow the slow absorption of sugar into the blood stream.

An adequate intake of healthy fats - think coconut oil, oily fish such as salmon, mackerel and sardines and nuts such as walnuts - will also prevent the development of brain fog and improve the health and function of brain cells and myelin sheath - a fatty sheath that covers our nerves.

Under eye bags: Treatment & Tips

Insufficient sleep, allergies – often accompanied by redness and itching – age, genetics and the excessive application of superficial eye treatments are just a selection of the culprits responsible for the development of under eye bags – a common condition characterized by a mild swelling and puffiness of the under eye area – but did you know that you don’t have to resort to invasive and expensive procedures in order to prevent the puffiness? Here are my top tips for reducing the unsightly appearance of under eye bags:

• Avoid the excessive application of superficial eye treatments - overloading the eye area with rich creams – particularly those of a greasier nature that are applied as a nightly treatment – can block the tear ducts and cause fluid retention the following morning (the eyes will appear swollen and puffy) as the cream is forced to melt and invade the eye area due to an increase in body temperature – the body heats up during the hours of sleep. Always use these particular products sparingly and gently blot any excess using a tissue.
• Apply chilled slices of cucumber – acting as a cooling compress, the application of chilled cucumber will not only have a hydrating and soothing effect on puffy eyes, it will also aid the relief of any irritation such as the redness and itchiness associated with allergies. Ensuring that your head remains elevated throughout this particular method of treatment will also allow any excess fluid to drain from the affected area.
• Change your diet – too much alcohol, caffeine and dietary sodium can all contribute to the development of dark circles and under eye bags by forcing the skin to dehydrate (alcohol and caffeine) and retain fluid (sodium). Swapping processed foods – pay additional attention to tinned foods, crackers, cheese, sauces and certain breakfast cereals etc – for fresh and healthy alternatives, limiting your alcohol and caffeine intake – think chocolate, tea and fizzy drinks – and ensuring that you drink at least two litres of filtered water a day – this will aid the prevention of fluid retention by flushing excess sodium from the body – will all prevent the risk of puffiness.

Although under eye bags rarely indicate a cause for concern, don’t be afraid to seek medical advice should you continue to experience chronic puffiness – particularly if a change in diet and use of natural remedies have failed to improve your condition – in order to rule out an underlying medical condition such as thyroid or kidney problems.

Irritable Bowel Syndrome: Before & After

Pain, discomfort and embarrassment are just a selection of the words that spring to mind when I'm asked to describe the effects of IBS - irritable bowl syndrome - and how this common condition makes me feel on a regular basis.

Affecting an estimated 1 in 5 people, IBS has the ability to have a detrimental impact on sufferers physical - lower abdominal pain, bloating and a feeling of urgency to open the bowels - and psychological health- embarrassment, shame and crippled confidence - as many are forced to avoid dining out and social situations in fear of a public flare up.

Although I have established my personal triggers - stress, lactose and skipped meals - IBS has proved to be a complex condition to control, as the re-introduction of new foods throughout my eating disorder recovery have not only aggravated my symptoms to the point of causing severe bloating and extreme abdominal pain, but forced me to experience crippling discomfort as a result of my size 8-10 frame rapidly expanding in such a short period of time.

Despite continuing to battle the physical and psychological effects associated with irritable bowel syndrome on a daily basis, I am confident that this unsightly condition can be controlled and improved via basic diet and lifestyle changes - changes that I will be sharing with you over the forthcoming months in the hope of raising awareness of IBS - and the elimination of potential triggers.

In order for you to gain a better understanding of how extreme irritable bowel syndrome can be, the images below show my abdomen before and after IBS symptoms are triggered. On the left is my stomach at its normal size and IBS free. On the right is my stomach suffering from IBS related bloating after a period of severe stress and consuming a lactose based food product. As the images indicate, irritable bowel syndrome can have a damaging impact on sufferers life, confidence and body image in a matter of minutes.

Healthy eating tips for children

Although the human brain is capable of changing its structure in order to create and alter new and existing neural pathways – it has the ability to adjust to new experiences, learn new skills and information and create new habits and memories – the psychological habits and relationships children develop throughout their childhood will have a significant impact on their weight, dietary habits and perception of food during adulthood – this is particularly relevant to young girls who are heavily influenced by their mother’s attitude towards her own body, diet and weight.

Despite many children being susceptible to fussy eating and a sweet tooth, one of the most important aspects of a child’s diet is the development of healthy habits in order to ensure that they learn to incorporate and ingrain healthy eating and exercise into daily life from a young age. This can be achieved by using some or all of the following methods:

• Colour and texture – kids, particularly those of a younger nature, are often attracted to bright colours and new, contrasting textures. Use this to your advantage by gradually introducing them to a variety of colourful fresh fruit and vegetables that are both hard and soft in texture, and visually vibrant. Ensuring that children develop a taste for the natural sugar found in fruit as opposed to the added variety in sweets and biscuits will also help them to maintain healthy dietary habits throughout life.
• Experimental fun – make meals and snack times fun by cutting food into different shapes and experimenting with a variety of food alternatives. For example, if your youngster despises milk, make your own tasty alternative by mixing a banana with a little water.
• Encourage exercise – whether its regular family walks and bike rides or an exercise based after school activity, encouraging your children to participate in physical activity will ingrain the importance of an active lifestyle from a young age, and make them far more likely to continue to participate and enjoy sports throughout life.
• Cleaver cooking – fresh meals, healthy snacks and tasty treats can all be made healthier when made from scratch with carefully selected ingredients. Allowing your children to help, watch and assist during the preparation and cooking of food will not only encourage them to opt for homemade alternatives, but allow them to develop a domestic habit that will benefit their health and waistline for life.
• Sugar swaps – introducing sugar to children from a young age can quickly lead to a taste for sweet treats that’s difficult to break and in effect, increase the risk of future health conditions. Swap sugary drinks, sweets and biscuits for fresh fruit – fruit sources such as apples contain safe levels of sugar – and teach them that sweet treats are for special occasions only.

Remember that as children develop, their bodies require the same healthy food as adults, but in smaller portions – kids should never be given the same sized portions as adults – and with more vitamins and minerals to support their growth i.e. whole grains, a variety of fresh fruit and vegetables, healthy proteins and calcium for adequate bone health and development.

Sugar comparison: Cake and yogurt

A little food for thought...

One 175g pot of Muller light fat free yogurt contains more sugar - a contributing factor to weight gain and health conditions such as fluid retention and tooth decay - than one custard and raspberry jam doughnut.

Never assume that a product claiming to be light, fat free, reduced fat or with no added sugar is automatically healthy. These particular products are often far worse for your health, teeth and waistline than some cakes, yet are still aimed at dieters seeking excess weight loss.

The realism of the UK's obesity crisis

Proud fatties aren't beach body ready...but body bag ready.

Although I despise the vile filth that Katie Hopkins often feels the need to share, her opinion on obesity is one that echoes that of many - being obese isn't something to be proud of, but a serious and potentially life threatening medical condition that needs to be addressed.

With 1 in 4 UK adults and 1 in 5 UK children aged 10-11 considered obese, our nation is facing a crisis that is not only expected to affect over half the UK population by 2050, but is portraying an accumulation of excess body fat and a BMI of 25 or more as acceptable. Why? Because as a nation, we find strange and some what concerning comfort in this particular crisis and the statistics that tell us that the majority of the UK weigh dangerously more than their ideal body weight and as a result, have convinced ourselves that it's ok to suffer with such a common condition - sad, but unfortunately a fact that is very much true.

Societies increasing acceptance of plus sized models, obese children and being 'big' but body beautiful isn't the result of times changing, it's the result of a serious health risk we now deem normal due to the frightening fact that so many of us are no longer a healthy weight.

That said, obesity should never be something to be proud of, nor should it be glamorised or accepted as a normal way to live. It is a serious medical condition associated with a multitude of potentially life threatening health conditions such as type 2 diabetes, coronary heart disease and stroke to name but a very few. As extreme as it may sound, allowing statistics and the medias new found acceptance of all things 'big' to reassure you that it's ok to risk your life and health for the sake of an excessive food intake and sedentary lifestyle, will ensure one thing - that you are body bag ready.

So, the next time that others try to convince you that it's 'ok' or 'normal' to weigh a few extra pounds, remember this - if losing as little as 5-10% of your current body weight is enough to benefit health, imagine the detrimental health effects that can result from weighing as little as 5-10% more your ideal body weight...

Top weight loss tips

You've spent weeks working towards a happier, healthier you only to end up feeling drained, discouraged and defeated at a lack of results.
If you're struggling to lose excess weight and can't help but question whether it's even worth the lifestyle change, the following tips will prove invaluable throughout your weight loss journey and give you the motivation you need to persevere:

• Be realistic - gruelling exercise regimes and strict dieting aren't realistic nor sustainable. Long-term results stem from lifestyle changes that can be maintained and incorporated into daily life.

• Be patient - you didn't reach your current weight over night nor will you lose it in the same timescale. Be patient, don't beat yourself up if things take a little longer than planned and most importantly, don't give up.

• Be persistent - weight loss is far from easy. In fact, it resembles a roller coaster of emotions and on occasions, the overwhelming urge to quit, but every blister, tear and ounce of sweat is taking you one step closer to your goal. Push through, persevere and you WILL get there.

• Eliminate temptation - if food is your weakness and willpower your downfall, remove every source of temptation from your fridge, freezer and kitchen cupboards. You can't binge on something that isn't there and by the time you've reached the shops to stock up on tasty treats, your craving would have subsided and your logical side would have kicked in.

• Have a reason - be it a holiday, wedding or to improve an existing medical condition, having a reason to lose weight will act as your motivation and focus when times get tough.

• Diminish deprivation - deprivation, limitation and restriction all have one detrimental thing in common - they intensify your cravings and make you want the one thing that you've told yourself that you can't have, regardless of whether you actually want or need it at all. Don't deprive yourself of tasty treats or attempt to follow a limited and restricted food or caloric intake - this is a recipe for disaster and will have a significant impact on the likelihood of weight loss success.

• Think small - setting small, attainable goals and taking one day at a time will not only increase the likelihood of success, but allow your body and mind to adequately adapt to your new lifestyle changes on both a physical and psychological level.

• Be prepared - weight loss isn't referred to as a journey for no reason so prepare yourself for a bumpy ride with some unexpected obstacles along the way. You will get injured, you will have moments where you feel drained and defeated and life will be life, but don't use these common obstacles as an excuse to ruin all your hard work. Adapt things accordingly and be prepared to tackle unexpected challenges.

• Change - your body won't go where your mind doesn't want it to. Changing your phycological approach to health, diet and fitness will allow your mental strength to increase and a healthy mindset to develop. Can you do this? Yes you can. The human body is a fascinating machine capable of incredible things, it's your mind that requires the attention vital for change. Never underestimate what you are capable of achieving with a positive mindset and the right determination and self belief. Positivity really is power.

• No more numbers - scales, calories and carb counting can all lead to one lethal thing - the rapid development of an obsession that's both difficult to break, and detrimental to weight loss. Your body is the most realistic and reliant tool for tracking progress and counting carbs and calories - use it. It will tell you when you're not eating enough and need more energy i.e. carbohydrates, and will allow you to see and feel when you're losing or gaining weight - how your clothes feel will also act as a reliable indication in terms of the progress you are or aren't making.

• Pace yourself - although it can be tempting to jump in at the deep end, don't let desperation be the death of success. Pace yourself by reducing your caloric intake gradually and increasing your physical activity over a prolonged period of time. The aim is to ensure long-term results and a healthy weight loss of 1-2lbs a week. Not rapid results that are both dangerous and short lived.

Obesity: Children

With a quarter of UK under 5's deemed overweight or obese and a third of 10-11 year olds classed as overweight, it shouldn't come as a shock to learn that obesity is set to overtake smoking as the biggest cause of cancer - or should it?

As a nation who refers to weighing more than our ideal body weight as a 'common' and some what 'normal' condition, we're often guilty of overlooking the health risks associated with an accumulation of excess body fat and as a result, fail to acknowledge the detrimental impact obesity - a serious and potentially life threatening medical condition - can have on the next generation.

Although manufacturers are partly to blame for the creation of convenience foods and sugar fuelled treats, we, as parents, have a responsibility to ensure that our children remain as healthy as possible on both a physical and psychological level in order to prevent them from falling victim to a medical condition that is growing increasingly more common throughout the UK - a medical crisis that will continue to deteriorate if our nation fails to address the seriousness surrounding it.

As a health and nutrition professional, I am truly saddened to see headlines such as 'sweets a slow poison to kids' not only because of the realism of the obesity crisis we face, but because despite the implications obesity is renowned for, we continue to put our children's - and our children's future children - health and life at risk by feeding them the wrong food and drink sources.

I understand that healthier alternatives may appear to be more expensive and time consuming in comparison to energy dense junk food, and I understand that kids will be kids, but please take a step back and think about the short and long-term health effects associated with the food that you chose to feed your children. Why? Because as drastic as it may sound, opting for the wrong dietary options has the ability to slowly poison your children via fat and sugar and as a result, can not only lead to obesity, but a multitude of potentially life threatening health conditions such as cancer, diabetes and heart disease to name but a very few.

Don't allow your children to resemble the alarming statistics that reflect our country's obesity crisis and most importantly, don't allow your children's children to grow up convinced that it's ok to be overweight. We have the opportunity to ensure a healthy future for all generations. Let's take it.

Recipe: Quinoa salmon cakes

With its gluten free and low-GI properties - it won't cause a spike in blood sugar - quinoa is fast becoming a superfood in its own right. Here is a delicious recipe guaranteed to ensure that you reap its benefits...

Quinoa salmon cakes - serves 4

What you will need:
2 x 213g tins of salmon - flaked and boned
100g of prepared quinoa
2 eggs - beaten
Zest of one lemon
2 x garlic cloves - crushed
40g of green peppers - chopped
Sea salt
1 tsp of freshly ground black pepper
2-3 tbsp of olive oil
1 lemon - cut into wedges
Watercress

What to do:
• put the quinoa, salmon, garlic, eggs, lemon zest, peppers and black pepper into a bowl
• season using sea salt and mix well
• once thoroughly mixed, separate the mixture to create 8 patte-like shaped portions
• place on to a plate and allow to chill in the fridge for 15 minutes
• heat the olive oil in a pan and fry the cakes for 4 minutes on each side until thoroughly cooked - avoid overcrowding the pan by cooking the cakes in batches
• remove from heat and serve with watercress and lemon wedges.

Remember that as quinoa contains all 9 essential amino acids, this complete protein's nutritious versatility will benefit everyone's diet - including vegans who struggle to obtain dietary protein from plant based food sources. Incorporating salmon - an oily fish bursting with vitamins, minerals and omega-3 fatty acids - into the dish is also a fantastic way to ensure that you consume one of your two (at least) recommended portions of fish per week.

Weight Loss: How to develop healthy habits

Referred to as neuroplastic, the human brain is capable of changing its structure in order to create and alter new and existing neural pathways - it has the ability to adapt to new experiences, learn new skills and information and create new memories and habits.

Although the habits developed throughout childhood play a key role in our psychological relationship with food, exercise, weight, dietary habits and the way in which we perceive our body and appearance, it is not impossible to re-train the brain in order to develop healthier habits, and create a healthier relationship with ourselves. In fact, studies indicate that the brain has the ability to form a new habit in as little as 18-66 days - a small period of perseverance considering many are convinced that old habits take a lifetime to break! So, just how is one meant to 're-train' their brain?

As a previously larger, image conscious child and teenager obsessed with weight, scales and the effect 'bad' food would have on my body, the following tips have helped considerably in my battle to break bad habits:
• start small - successful, sustainable weight loss and maintenance, healthy dietary habits and a positive body image and perception of food aren't created over night - they require months of hard work, psychological strength, determination and motivation. By starting small and gradually incorporating realistic routines info daily life over a period of time, your brain will quickly adjust and develop new habits. Whether it's eating breakfast every morning, exercising every day or even consuming three regular meals, tacking one bad habit before the next will prove invaluable.
• oust the obsessions - habits can quickly develop into an obsession. Scales, calories and carb counting all resemble one thing - an unhealthy and detrimental habit that has the ability to rapidly spiral out of control and develop into a religious routine that feels impossible to break.
Focus on developing a habit of using your clothes as an indication of weight and listen to your body - a fascinating machine and a 'calorie counter' in its own right that will inform you when it's full, lacking in nutrients and energy and feeling sluggish after being fed the wrong food and drink sources.
• say cheerio to your childhood - happy, positive memories are great, but the unhealthy routines, habits and body hatred that develops throughout our childhood and teenage years aren't.
Take the psychological relationship you once had with food and your body with a pinch of salt. We're all susceptible to the development of unhealthy habits throughout our childhood, but as an adult, we have the freedom, ability and opportunity to create new healthier ones and be a role model for our own children - particularly girls who are most susceptible to developing a negative attitude towards their body and weight. Forget your past and focus on creating a happier, healthier future full of the positive habits, change and freedom that was once controlled by your own parents.

Banana toast recipe

Say goodbye to bread and butter and hello to a brighter breakfast with this delicious alternative to toast…

What you will need:
1 thick slice of granary bread
Half a banana – sliced
2 tsp of tahini
1 tsp of honey
1 tsp of sesame seeds

What to do:
• Toast one side of the granary bread under the grill
• Spread the tahini over the untoasted side and top with sliced banana
• Drizzle with honey and sprinkle the sesame seeds over the top – return to the grill
• Cook until the banana is warm and the sesame seeds start to brown.

The benefits of sesame seeds – bursting with antioxidants and anti-cancer properties, these simple seeds provide a multitude of health benefits such as helping to maintain healthy blood pressure – sesamin has been shown to reduce blood pressure in those suffering from mild hypertension, reduce the risk of osteoporosis – a 25g serving contains 168mg of the bone-building mineral calcium, lower cholesterol levels – sesame seeds are renowned for containing one of the highest levels of phytosterols (plant compound) in nuts and seeds, and can even potentially aid menopausal symptoms as the body has the ability to convert sesamin into an oestrogen-like compound – the menopause results in a decrease in oestrogen levels.

Diet: Why not to be afraid of the term 'diet'

Unrealistic, deprivation and restriction are just a selection of the words many associate with the term diet, but did you know that changing your perception of this four letter word has the ability to transform your psychological approach to weight loss?

Despite the media fueled fear surrounding diets, many fail to acknowledge that regardless of its nature, we all have a diet - be it healthy, unhealthy or specialised. In fact, any living creature that habitually consumes a selection of food and drink is regarded as having a diet, so why do we continue to fill with fear at the very thought of participating in a natural ritual essential to life?

Although diets are often associated with a restrictive food and caloric intake, it is important to understand that this is just one variation - the variation the media, manufacturers and marketing fueled fitness professionals use to religiously bombard 'desperate dieters' with in an attempt to lure them into buying a specific magazine, a specialised food or drink product or an unsustainable diet plan 'essential' for weight loss.

By ignoring the unrealistic and restrictive 'diets' you've learned to fear through others insistence, you will quickly realise that you have the ability and power to transform your diet into a realistic variation that works for you, your goals and your lifestyle, as opposed to subjecting yourself to the deprivation 'diets' have become renowned for. Once this simple skill has been mastered, not only will your psychological perception of a harmless and misunderstood word change, you will also increase the likelihood of weight loss success and sustainability as you realise that the term 'diet' resembles any food and drink eaten on a habitual basis regardless of its intention - not a period of deprivation essential for weight loss.

A diet isn't something to fear nor does it only resemble deprivation and restriction. It is an action essential to life and survival that you have the choice and ability to make as healthy, or as unhealthy as you wish. The second that you begin to fear the word diet and associate it only with weight loss, is the second that you risk jeopardising your chance of creating the one 'diet' essential for sustainable weight loss and a healthy future - the diet that works for you.

Food for thought: Fats

A little food for thought...

'Bad' fats such as the trans and saturated fat found in fried food, cakes and biscuits and cholesterol found in animal fats - all associated with health risks including heart disease and obesity - are often solid at room temperature i.e.gravy, butter and margarine.

'Good' fats such as the monounsaturated and polyunsaturated fat found in vegetable and fish oils and the omega-3 fatty acids found mainly in fish oils and some nut oils - known to lower cholesterol and combat the negative effects of 'bad' fats - are often liquid at room temperature i.e.most oils.

Chocolate dipped nut recipe

Although ‘diets’ may be renowned for their deprivation, it is neither necessary nor realistic to maintain a restrictive food and caloric intake in order to lose excess weight. In fact, you can still enjoy the occasional sweet treat, and reap the results of a successful weight loss programme. If you’re yet to be convinced, why not check out this delicious alternative to a common weight loss weakness – chocolate!

What you will need – to serve 2 at 4 chocolate dipped nuts per serving:
• 15g (1/2 oz) of good quality dark chocolate broken into pieces – opt for a cocoa content of at least 70%
• 25g (1 oz) of mixed shelled nuts – i.e. hazelnuts, walnuts, cashews, almonds, Brazil and macadamia nuts.

What to do:
• Half fill a saucepan with water and allow to simmer
• Place the dark chocolate into a small heat-proof or metal bowl – ideally one that fits the rim of the saucepan without coming into direct contact with the water – and gently melt over the heat, stirring occasionally to prevent the chocolate from sticking and burning
• Add the mixed nuts into the melted chocolate and stir thoroughly until all the nuts are coated in chocolate
• Place the nuts on a baking tray lined with non-stick paper – avoid allowing them to touch in order to prevent them from sticking together as they harden
• Place the tray in the fridge and allow the chocolate to completely harden – the chocolate dipped nuts can be stored in the fridge for up to 10 days
• Enjoy your healthier chocolate alternative!

Is fluid retention contributing to your weight?

Although excess body fat is responsible for long-term obesity, fluid retention – also referred to as oedema or edema – can potentially lead to unwanted weight gain as the body fails to adequately control its water balance. If you can answer ‘yes’ to three or more of the following questions, fluid retention may well be the culprit contributing to your weight:

• Are you prone to allergies?
• When pressed, does your abdomen feel waterlogged and bloated?
• Do you ever suffer from swollen ankles?
• Do you have dry skin or dandruff?
• Are you prone to breast tenderness? The breast tenderness experienced by many post period is the result of water retention
• Do your arms feel puffy as opposed to feeling like fat and/or muscle?
• Are you prone to experiencing sudden weight fluctuations?
• Do your fingers ever swell to the point of making rings difficult to remove?

Despite a food allergy being the most common cause of fluid retention, other factors such as decreased kidney function – swollen ankles after drinking a large amount of fluid is a sure indication of inadequate kidney function – a fat deficiency and an excessive sugar intake can all lead to fluid retention and in effect, weight gain.

If you think that your body may be susceptible to retaining too much water – this has no connection to the amount of fluid you drink on a daily basis and is purely due to your body’s inability to control its water balance – a few basic diet changes – all of which I can assist with – and a trip to see your GP will allow you to establish the root cause responsible for your individual condition.

Fitness & Nutrition: Inspiration

Whether you're 10 stone or 20 stone, making the decision and effort to transform yourself into a fitter, happier and healthier you is truly admirable.

Never allow the insecurities of others stop you from achieving your goals, bettering yourself or most importantly, doing the things that you enjoy. Why? Because you'd be surprised at the lengths many are willing to stoop to in order to hide and disguise their own imperfections. In fact, those who are quick to criticise 'the big girl attempting to run' are often the most insecure and envious of those who have the balls, strength, motivation and determination to change and improve themselves, despite being ridiculed for being 'too big' to exercise.

Your wobbly bits will wobble, you will get a few strange looks (and make some yourself!) and you will finish your workout resembling a sweaty hyperventilating mess, but you'll be one step closer to bettering yourself than your critics will ever be.

Diabetes: How to reduce your risk of developing diabetes

With a staggering 3 million diabetics - 90% diagnosed with type 2 diabetes - currently living in the UK, it should come as no surprise that the number of diagnosed cases is expected to reach an alarming 5 million by 2025 - that's at least 400 new cases each day.

Although a multitude of factors can increase your risk of developing this increasingly common condition, an accumulation of excess weight and a waist measuring 80cm or more instantly places you in the high risk category. Other factors such as:
• your ethnic origin - Chinese, black and South Asian individuals are more likely to develop the condition
• your age - diabetes has a tendency to develop after the age of 40
• your family - you have a one in three chance of developing diabetes if your siblings and parents also have the condition
Can also have a significant impact on whether you are diagnosed as diabetic. So, is it possible to reduce your risk? Absolutely. In fact, something as simple as a few basic lifestyle changes can be enough to lower the likelihood of diagnosis considerably:

• get active - aside from weight management and reducing your risk of developing a multitude of weight related health conditions - including type 2 diabetes - participating in moderate physical exercise for at least 30 minutes 5x a week will aid the control of blood glucose by helping insulin to work more effectively.
• lose weight - losing just 5-10% of your current body weight is enough to benefit health. Not only will weight loss aid the control of blood glucose levels, it will also help to reduce insulin resistance, blood pressure and cholesterol.
• get healthy - a healthy, balanced diet low in saturated fat and high in fibre should be consumed regardless of whether you're at risk of developing diabetes - even diabetics will benefit from maintaining a healthy diet and lifestyle. Try to eat regular meals, monitor portion sizes and feed your body as many nutrients as possible - think fresh fruit and vegetables, whole grain carbohydrates and low fat dairy, and eliminate processed food while keeping fatty and sugary sources to a minimum.

Remember that even if you're diagnosed with diabetes, the condition is perfectly manageable and controllable via exercise and nutrition.

Are plus size models promoting obesity?

They're big, beautiful and ooze body confidence, but are plus size models glamorising obesity?

Although I admire their ability to portray a positive body image and relate to the 'average' woman, I far from agree with the media fueled obsession surrounding the promotion of obesity via plus size models such as Tess Holliday - a 5'5 size 22 American plus size model weighing 260 lbs.

Despite the acceptance of larger manikins and plus size models symbolising a positive change in terms of our perception of body image, promoting models with an accumulation of excess weight and a body mass index that resembles obesity, is unacceptable. In fact, it has the same influential impact as the skeletal runway models who religiously promote an abnormal body weight - they are unrealistic, unnatural and extremely unhealthy.

A size 22 model oozing body confidence and self acceptance may be an inspiration to women, but the underlying concern still remains - being obese or weighing more than your ideal body weight not only poses as a serious risk to health and life expectancy, it also increases your risk of developing a multitude of potentially life threatening weight related health conditions including coronary heart disease, stroke and type 2 diabetes to name but a very few.

Although we should view plus size models with respect and admiration, it should be on a body confidence basis only. Being, or aspiring to be overweight isn't ok. It's a dangerous and abnormal risk that could cost you your health and more importantly, your life. A size 12-14 model may resemble the 'average' woman, but a size 22 plus size model resembles the unhealthiness of obesity - an increasingly common medical condition that can kill you.

Diet & Nutrition: How to re-train your brain

Referred to as neuroplastic, the human brain is capable of changing its structure in order to create and alter new and existing neural pathways - it has the ability to adapt to new experiences, learn new skills and information and create new memories and habits.

Although the habits developed throughout childhood play a key role in our psychological relationship with food, exercise, weight, dietary habits and the way in which we perceive our body and appearance, it is not impossible to re-train the brain in order to develop healthier habits, and create a healthier relationship with ourselves. In fact, studies indicate that the brain has the ability to form a new habit in as little as 18-66 days - a small period of perseverance considering many are convinced that old habits take a lifetime to break! So, just how is one meant to 're-train' their brain?

As a previously larger, image conscious child and teenager obsessed with weight, scales and the effect 'bad' food would have on my body, the following tips have helped considerably in my battle to break bad habits:

• start small - successful, sustainable weight loss and maintenance, healthy dietary habits and a positive body image and perception of food aren't created over night - they require months of hard work, psychological strength, determination and motivation. By starting small and gradually incorporating realistic routines info daily life over a period of time, your brain will quickly adjust and develop new habits. Whether it's eating breakfast every morning, exercising every day or even consuming three regular meals, tacking one bad habit before the next will prove invaluable.
• oust the obsessions - habits can quickly develop into an obsession. Scales, calories and carb counting all resemble one thing - an unhealthy and detrimental habit that has the ability to rapidly spiral out of control and develop into a religious routine that feels impossible to break.
Focus on developing a habit of using your clothes as an indication of weight and listen to your body - a fascinating machine and a 'calorie counter' in its own right that will inform you when it's full, lacking in nutrients and energy and feeling sluggish after being fed the wrong food and drink sources.
• say cheerio to your childhood - happy, positive memories are great, but the unhealthy routines, habits and body hatred that develops throughout our childhood and teenage years aren't.
Take the psychological relationship you once had with food and your body with a pinch of salt. We're all susceptible to the development of unhealthy habits throughout our childhood, but as an adult, we have the freedom, ability and opportunity to create new healthier ones and be a role model for our own children - particularly girls who are most susceptible to developing a negative attitude towards their body and weight. Forget your past and focus on creating a happier, healthier future full of the positive habits, change and freedom that was once controlled by your own parents.

Fad Diets: How to distinguish dangerous dieting from fitness facts

With fad diets growing increasingly popular, an alarming number of dieters are choosing to resort to dangerous and desperate measures in order to lose excess weight, but is there really a short-term fix to a long-term problem?

Although resorting to extreme measures may primarily result in rapid weight loss, the effects are only temporary. From a long-term perspective, desperate dieting can not only lead to additional weight gain, it can also pose a severe risk to health as many are forced to develop a multitude of health concerns as a result of their unhealthy actions.

In order to distinguish dangerous dieting from fitness facts, avoid any ‘quick fixes’ that claim, encourage and/or promote the following:
• Promotes rapid weight loss over a short period of time – particularly more than 2lbs per week
• Encourages you to substitute meals for meal replacements, supplements – including vitamins and minerals – or diet pills
• Promotes the elimination or severe limitation of a whole food group i.e. carbohydrates, dairy or protein etc
• Encourages you to base your ‘diet’ on a single food or food group i.e. fat, protein, soup or eggs etc
• Promotes detoxing of any kind – including juicing!
• Promotes a liquid diet i.e. juicing, water or liquid based meals
• Includes the words miracle, quick fix and/or magic fat burning effects
• Uses additional ‘dieting’ products and supplements as the main focal point – these are often sold as the ‘diet’ itself
• Any ‘diet’ that fails to disclose realistic and relevant facts surrounding the health benefits associated with the diet – basing evidence on a single study is not reliable nor trustworthy
• Any ‘diet’ that focuses on appearance and/or uses a celebrity to front their ‘dieting’ campaign – celebrities are paid to be the face of a multitude of products, diets and exercise DVDs with many failing to have any understanding, professional expertise or first hand experience of the item or campaign they are fronting
• Insists that no lifestyle change, exercise or effort is required
• Promotes the avoidance of certain food combinations
• Promotes bizarre food combinations, regimes or superficial treatments i.e. colonic irrigation, body wraps, a chocolate diet or the consumption of non food related items
• Promotes fasting, skipping meals and extreme and unrealistic exercise regimes
• Recommends the same ‘diet’ for everyone – we all have our own individual circumstances, needs, preferences, illnesses, medication and food allergies and intolerances. A single diet will not suit everyone!

Opting for a fad diet, ‘miracle pill' or bizarre craze can lead to ill health, malnutrition and potential death. Successful, sustainable weight loss is based on a combination of healthy and realistic lifestyle changes, and an increase in physical activity. Never allow your desperation to become a danger.

Obesity: Its impact on health

Despite a recent world health organisation report predicting a rapid increase in obesity – an estimated 36% of UK men and a third of UK women will be obese by 2030 – many continue to neglect the health dangers associated with developing an accumulation of excess body fat, and a BMI of 30 plus.

Aside from being connected to 35,000 UK deaths each year, obesity can also increase the incidence of the following physical, social and physiological problems:

•Sleep problems i.e. obstructive sleep apnoea
•Coronary heart disease, heart failure, irregular heartbeat, stroke and an enlarged heart
•Varicose veins – being overweight places additional pressure on your veins forcing them to work harder in order to send the blood back to your heart
•Lower life expectancy
•Arthritis, joint and lower back pain
•Excessive sweating
•Skin sores
•Asthma – one of the obesity related problems affecting more and more young people
•Gout and immobility
•Liver disease, hernia and gallstones
•Menstrual disorders, infertility, ovarian cysts, pregnancy difficulties’ and stillborn babies
•Some cancers i.e. colorectal, breast and uterine cancer
•High cholesterol and hypertension – high blood pressure
•Type 2 diabetes
•Headaches, dizziness, depression, body image disorder and low self esteem
•Social discrimination
•Cellulite – a condition more likely to occur in areas of poor circulation as a result of inactivity

Although a caloric deficit will prove beneficial in terms of weight loss, emphasis should be placed on improving cardio respiratory fitness via aerobic exercise – any exercise that increases the heart rate and works the cardiovascular system (heart, lungs and blood vessels) in order to burn excess energy, improve the heart and lungs and reduce the health risks associated with obesity.

Positive body image - learn to love yourself

Referred to as a subjective perception – based on taste or opinion as opposed to fact – of one’s self, the term body image refers to a person’s emotional attitude, beliefs and perception towards their own body – be it positive or negative.

As a former anorexic, bulimic and ‘big girl’, a distorted body image and an abnormal perception of my physical body shape, weight and appearance has understandably resulted in the development of a negative body image, but is it really impossible to oust the overwhelming thoughts of self hate in order to portray positivity?
Despite currently maintaining a healthy weight, muscular physique and nutritious diet, I, like many, am guilty of performing the unhealthy body comparisons that are renowned for intensifying thoughts of self doubt. The only difference is, I no longer criticize my body and appearance in the negative manner that once crippled my confidence.

Although I’ll be the first to admit I’m far from happy with every inch of my physique, every scar, wobbly bit, muscle, flaw and imperfection now resemble my story of strength, success, self acceptance and the realisation that I am only human. Yes I have ‘fat’ days, days where I get called ‘too muscular’ and days where I’m convinced those wobbly bits resemble jelly, but the fact that I’m also a fit, healthy and happy young woman who has the choice to change, exercise, eat healthily and enjoy life makes me realise that not only is there so much more to life than what I look like and how others perceive me, but there is more to life than religiously beating myself up and putting myself down.

The journey to self acceptance may not have been an easy one, but my decision to treat my body with the love, care and respect it deserves has transformed my perception of my own physical appearance in a way that I once could only strive for. Do I think that it is impossible to banish a negative body image? No. Because once you conquer your demons on a psychological level, the rest will follow.