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Allergy-candida-relief.com
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ACR Newsletter - Volume 9 - July 2006 |
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 Introduction
Welcome to my July 2006 newsletter.
This month, July, I thought we would take a look at the best ways to lose weight. Summer is here and we want to look good in our summer clothes and swimwear and shed the excess pounds from winter. If you can follow the advice given here, while treating any other significant underlying causes such as Candida or PCOs, you should be able to lose weight.
And remember, gradual, steady weight-loss is far better and more likely to be permanent than some crazy crash diet.
For next month, if there is any specific subject you would like me to cover please e-mail me and I will try and do so in one of my future newsletters.
Content for this Issue:
 Introduction
Weight Loss Advice
Low glycaemic fruits – whole fruit only
Eat unlimited quantities of very low and low carbohydrate vegetables
Low Carbohydrate Vegetables
Eat Quality Protein Foods Liberally
Recommended Books
Visit Alex at one of her clinics for your summer check-up?
Other Health related information
Brochures available to download
Further Resources of interest
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Weight Loss Advice
Some of the advice I give will seem simplistic. Just try it out and see if it works and then take what does work for you and make it a regular part of your life.
- Eat five equally balanced meals daily. If you can only eat 3, snack on healthy foods between them such as low glycaemic fruits (see chart below), a handful of nuts, vegetables such as carrots, celery, cauliflower heads, maybe dipped in a little humus or guacamole dip (be sparing with these as they are high in calories). Eat quality foods rather than quantity.
- Eat your food slowly and chew each mouthful thoroughly. The experts recommend 40 chew per mouthful. Do not eat in front of the TV! When you eat be aware of eating and savour the food you are eating. As Paul McKenna says, “be conscious when you eat”. This way the brain switches on to the fact you are eating and gives you the “I’m full” signal when you are full. Eating in front of the TV is mindless eating and your brain doesn’t register “I’m full” soon enough, if ever.
- Put on you plate only as much as you want to eat. If you pile too much food on you only encourage yourself to overeat.
- Only keep in your house food that you want to eat. Don’t have stocks of biscuits, cakes, sweets, ice-cream, chocolate etc in your home.
- Eat non-processes foods. Processed foods contain lots of chemicals and additives that are harmful to your body and encourage water retention.
- Use internet shopping services so you have good, healthy food in your home at all times, even if you don’t have time to go shopping. So services like Ocado run by Waitrose, or Sainsbury.co.uk can ensure you are stocked up on all the right foods even if you can’t get to the shops.
- Drink 2 litres of filtered or bottled water daily. I can’t stress how important water is for weight-loss and general good health. Sometimes the brain confuses thirst for hunger. A glass of water can take away hunger pangs. Water is essential for flushing the toxins out of your body, for avoiding constipation where toxins build up in your bowels and make you susceptible to diverticulitis in the long-term. Water prevents water retention, water flushes the nutrients into your cells and the toxins out of your cells. Water keeps your muscles and tendons flexible so they are less likely to get damaged or sprained. You need 2 litres of water daily to enjoy good health!
- Exercise daily for at least 30 minutes. Many people do not realise how important exercise is. We have got so used to sitting at our desks for 10 or more hours a day that we don’t realise this leads to oedema, digestive problems, constipation, stiff muscles and joints, back problems, lowered metabolism and weight-gain. Our bodies were not built to just sit for hours on end. If you are sitting for hours and not exercising you will not lose weight! Increase the exercise and you will see the pounds gradually falling off. All of the following bodily systems depend on regular exercise for their continued good health:
- Lymphatic
- Circulatory
- Respiratory
- Digestive
- Eliminatory
Finally, depression can be lifted through exercise alone. Exercising creates endorphins, the feel-good hormones. So if you are feeling low do some exercise and you will find you feel better afterwards.
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- Eat less than you burn. Now this does not mean suddenly hugely reducing the amounts you eat and counting calories. Do not go on a crash diet! Statistics show that most people who do these gain more weight afterwards than they lose. The way to do it is to do more exercise daily, so you burn off what you eat, and selecting good quality, low glycaemic foods.
- Avoid refined carbohydrates such as white bread, pasta, rice, biscuits, cakes, chocolate, ice-cream, sweets, crisps, croissants etc. These cause an instant surge in blood sugar levels, which then causes insulin to kick in to reduce the excess sugar, which brings a subsequent slump in energy, and cravings for more sugar to raise the blood sugar levels again. If you want to lose weight then try cutting all refined carbs and sugars out of your diet. It’s no good saying you want to lose weight it you are still munching on bars of chocolate, even if they are Green & Blacks! Stop the chocolate or stop kidding yourself that you want to lose weight! Sugar causes you to retain water and crave more sugar. Each gram of glycogen (stored carbohydrate) in your body attracts 2.4g of water. Cut it out and eat only unrefined carbohydrates such as brown rice, organic jumbo oats, wholemeal bread, fresh vegetables, and keep fruit to just 3 – 4 pieces daily to avoid consuming too much fructose. Eating fruit with nuts prevents fruit creating sugar highs. Wholesome foods keep you feeling full for longer and prevent any surge in blood sugar levels. You will also not crave sweet foods after eating these.
- Eat as much protein and fat as you want. Yes, cheese is allowed! Aim to have about 60% unrefined carbohydrates in your diet. Your body needs carbs as fuel and eliminating them will cause you to feel lightheaded and strange, because your body will be screaming for its fuel from carbs. So keep the carbs, just make sure they are unrefined.
- Measure yourself to see if you have lost inches rather than weighing yourself. If you start exercising you will build up more muscle, and muscle weighs more than fat. So you may be much trimmer but not have lost as much weight as you planned. Remember, the more muscle as opposed to fat that you have the higher your metabolism will be. A 1.4kg increase in muscle increases metabolism by 7%. So as you exercise and build muscle you will be increasing your metabolism and burning up your food more quickly.
- Finally, I suggest you join a fitness club or a gym so you are motivated and supported to do some exercise. One I can personally recommend in Islington is Dax Moy, who offers a comprehensive fitness program for all body types. www.daxmoy-pts.co.uk Alternatively, certain types of yoga, dancing, walking, swimming, and cycling are all good forms of exercise. Choose one you enjoy so you are more likely to keep it up.
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Low glycaemic fruits – whole fruit only
Apple
Apricot
Avocado
Berries – any
- Blackberries
- Blueberries
- Raspberries
- Strawberries
Canteloupe melon |
Cherries
Fresh figs
Grapefruit
Grapes
Lemon
Lime
Mango
Melons
Nectarines
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Olives
Orange
Peaches
Pears
Pomegranite
Plums
Tangerines
Watermelon
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Eat unlimited quantities of very low and low carbohydrate vegetables
Lettuce all varieties |
Spinach |
Beans, Seeds, Alfalfa sprouts |
Cabbage all varieties |
Greens, Collards, Kale, Chard etc |
Eggplant / Aubergine |
Celery |
Radishes |
Bamboo shoots |
Cauliflower |
Courgettes, Summer squash |
Asparagus |
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Low Carbohydrate Vegetables
Artichoke |
Beets |
Broccoli |
Brussels Sprouts |
Carrot |
Celery |
Green Beans |
Onions & Leeks |
Peppers all colours |
Sugar snap peas |
Tomatoes all kinds |
Turnips |
Okra |
Olives |
Cucumber |
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Eat Quality Protein Foods Liberally
Pulses and Beans |
Fish |
Chicken |
Turkey |
Lamb |
Beef |
Game |
Shellfish |
Nuts |
Seeds |
Seeds |
Hard Cheese |
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Recommended Books
The Gi Diet, Rick Gallop, Virgin
The Holford Low-Gl Diet, lose fat fast, Patrick Holford, Piatkus
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Vsit Alex at one of her clinics for your Summer check-up?
Clinic times and locations are listed below.
Napiers Goodge St central London
Mondays 9.00am - 7.30pm
(Tel: 020 7637 1610),
Islington north London
Tuesdays and Thursdays 9.00am - 7.00pm
(Tel: 020 7609 1352).
Click her for directions and maps to the above locations.
Not local but think I can help? Feel free to email me for an online consultation instead.
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Other Health related information
Visit my web site for more information
Find out more about Homeopathy
Find out more about Homeopathic consultation and treatments
Not sure if I can help? View some of my case histories
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Brochures available to download (acrobat format)
Download my Allergy Brochure
Download my Candida Brochure
Download my Homeopathy Brochure
Download my Brochure on Stress & Emotion Management
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Further Resources of interest
Relevant Resources
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May I take this opportunity to thank you for your ongoing interest, and I look forward to staying in touch with you regularly.
Yours in health,
Alex Christie
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 Contact me via email
 Visit my web site to find out more
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