15 Ways To Get Lean And Eat Clean In 2015

Posted on January 8, 2015 by Frostie

By Mark Wood, Head Training Tutor at British Military Fitness

With the January blues in full swing, most of us need a helping hand when it comes to kick starting our New Year fitness regimes. The festive season of overindulgence is over and here at British Military Fitness (BMF), we have put together 15 top tips to make 2015 your year to get lean and eat clean!

1. Master the basics – Learn to master some of the fundamental exercises. Learning how to complete these exercises with great form and technique will ensure your workout is effective. Spend time learning some of the following exercises: Squat, Lunge, Press up, Sit up, Pull up, Dips.

2. Train with intensity – Our lifestyles can be very demanding so when training, focus on the intensity. Lots of research suggests that High Intensity Training is one of the best ways to train and quickest ways to get results.

3. Use your own body weight – Body weight exercises can be very demanding and challenging but they have great benefits. They are free to do, you can do them anywhere and you can get a whole body workout in a very short time. Start to build up your exercise regime with body weight exercises.

4. Eat breakfast – Breakfast should be one of your most important meals of the day. It is essential to get your metabolism started for the day so you continue to burn calories all day long. Most people tend to either skip or rush breakfast. Yes, you may need to get up a little earlier but it will put you in a much better position to start your day and help you on the way to achieving those goals.

5. Ensure adequate hydration – Hydration is key for anyone looking to exercise. Make sure you are drinking a minimum of 2 litres of water a day. Always turn up to sessions hydrated and make sure you rehydrate with at least 1.5 times the fluid that was lost during your training session.

6. Don’t neglect cardio – Cardio work should be factored in to your sessions. It is one of the greatest ways to get in to shape and is necessary to keep your heart healthy and your body functioning the way it should.

7. Get outside – Exercising in the great outdoors has many benefits. It is much better for you to breathe in fresh air compared to air conditioning, especially if you are stuck in a gym with loads of germs floating around.

8. Carbs are not the devil – Carbohydrates seem to get a bad name. Those who are looking to drop weight tend to avoid any form of carbohydrates. Lowering the amount you consume will help with losing weight but I would not advise cutting them out completely. They are important for energy production, recovery, muscle growth and fat loss. Instead of removing them completely, just ensure that you are consuming carbohydrates that are not full of sugar.

9. Have variety – Variety is a key factor to the success of your training. Your body very quickly recognises and adapts to any exercise or training session that you complete. Therefore in order to progress you must continually make the body guess and challenge it in different ways. Variety in a diet is also key to enjoying what you are eating as well as getting all the essential minerals and vitamins.

10. Train with others – Having a training partner or training in a group has some great benefits. They will help you stay motivated, it becomes a great social environment and you can have some great fun.

11. Train 3-4 times a week – If you are serious about changing your body and getting some results then you need to be training at least 3-4 times a week consistently for a good 3 month period.

12. 90/10 rule – This is a great rule to follow when looking at nutritional strategies. 90% of the time, make sure you are eating for your goals, for your health and are making the right choices. 10% of time you can have more flexibility in your diet and have the treats that we all fancy.

13. Don’t beat yourself up – It is important not to obsess over the occasional slip-up. The most important thing is that you don’t let that one slip-up turn in to a week of slip-ups. Be realistic and make sure you acknowledge how well you are doing and reward yourself every now and then.

14. Avoid low calorie diets – Your body requires a certain amount of calories to function. Without these calories lots of hormonal reactions that are required for you to achieve your goals cannot take place. Avoid any low calorie diets as they are usually just a quick fix, which will be followed by a rebound, and you will find yourself in a worse situation than when you started. An easy way to figure out how many calories you need is by using the following equation.

a. Males: 24 x weight in Kg

b. Females: 22 x weight in Kg

15. Get some rest! If you are training hard, it is important to give the body ample rest and recovery. Some good quality sleep is one of the best ways the body can recover and it is these rest periods when the body becomes stronger and fitter. Be committed but don’t become obsessed. You won’t be able to maintain a very high intensity all the time without the body becoming fatigued.

To help you kick start your fitness, we are offering people the chance to try a BMF session for free at any of our 140 venues across the UK.

The Hidden Health Risks of a Nutrient Gap: Should You Be Taking Vitamins?

Posted on December 8, 2014 by Catherine Balavage

Late November I attended a very interesting event at The Ivy, Mind The Nutrient Gap: Hidden Health Risks. Apart from having lots of fun chatting to amazing journalists and eating an extraordinary lunch (I would not have expected anything less), I found out some interesting facts. many of which I found shocking. Leading dietitian Dr Carrie Ruxton, top nutrition specialist Miguel Toribio-Mateas, and regulatory expert TC Callis, all gave excellent talks and revealed exclusive research into the growing and hidden nutritional gaps in the UK and its wider impact on health.

DID YOU KNOW?

Almost 40% of Brits admit that they do not know what nutrients can help them to support heart health, immune health, bone health, eye health, energy, nail or hair health
A third of Brits state that they do not have time to prepare home cooked meals
77.7% of Brits reveal that they do not get their five fruit and vegetables a day
Over half of us say we don’t understand the benefits of vitamins and minerals
Obesity figures in England have more than tripled over a period of 25 years. Over 30% of children (aged 2-15) are overweight or obese
More than a fifth of Brits in their 40s and 50s do not know how best to adjust their eating habits to support their nutritional needs

There is some controversy on whether people should be taking vitamins but the truth is our diets are just not good enough. The evidence that some of us should take vitamins is insurmountable. We don’t all need a daily multivitamin but we all have gaps in our diet that need filled in.

The Health Supplements Information Service unveiled new research on our diets, the nutritional gap we face, and its wider impact on long-term health sorting fact from fiction. If I wasn’t convinced to take vitamins before, I certainly was after. A shocking two out of three adults don’t hit their five-a-day target of fruit and vegetables. To make matters worse, intake has actually fallen over the last four years. More than a quarter of calorie consumption comes from crisps, treats and drinks which have minimal nutritional value. Even more worryingly, 57% of people thought that children did not need to take supplements. Despite the fact that the Chief Medical Officers of England, Wales, Scotland and Northern Ireland have repeatedly reminded parents and health professionals that all children under the age of five need supplementary vitamin D unless they get a sufficient intake from fortified formula milk.

It is not just during pregnancy and childhood you need vitamins, many people start taking vitamins in their forties and fifties but by this time you can already be paying the price of a bad diet. Leading dietitian Dr Carrie Ruxton notes: “The lifestyle choices you make during your middle years are incredibly important. When you’re younger, you have resilience and are physically at your peak, but by 40-50-something years you begin to pay the price for any bad habits or nutritional shortfalls. Your nutritional needs also change, and certain nutrients, including vitamins B12 and D, calcium, potassium and fibre become increasingly important.”

The so-called sandwich generation, those ages 30-55 years, have the highest stress levels of any other age group. Sandwiched in-between their children and sick or elderly parents, they also have the early development of health problems to deal with and it is the peak time for career achievement. Women in the latter end of the spectrum also have the menopause to deal with and both genders have to maintain a home. According to Age and Ageing 2014, persistent job strain in middle age may lead to longer hospital stays later in life. Vitamins D intake is particularly important. We do not get enough sun in the UK and the evidence for vitamin D usage mounts all of the time. Dr Carrie Ruxton said that the recommended dosage was going up. Not only is vitamin D safe, it also stops infection. Women are apparently more likely to take vitamins than men and multivitamin use peaks at 30-44 years.

The truth is: our diets are just not good enough. We should eat more fruit, veg, lean red meat, low fat diary and oily fish. We should also drink healthy drinks. Any gaps should be filled in by vitamins or we will pay the price as we age. Most vitamins are safe and you would have to take a lot to overdose. Vitamin D is very safe, vitamin A becomes toxic over 3000mg, especially to pregnant women and over 5mg of copper is toxic as the body stores certain vitamins and our bodies also store minerals. It takes a lot to overdose on vitamins and keeping within the RDA and filling in our bad diet habits will pay off in the future.

What do you think?

Help with Back and Pelvic Girdle Pain in Pregnancy

Posted on November 26, 2014 by Frostie

Pregnancy is a life changing, joyous, emotional and exciting journey for most women. However, approximately two-thirds of women experience back pain and almost one-fifth experience pelvic pain during pregnancy. This pain often increases with advancing pregnancy, interfering with daily activities, work and sleep. Fortunately this condition is treatable, it is important to seek treatment sooner rather than later. Prompt diagnosis and treatment is key to successful resolution of symptoms.

The hormones released during pregnancy to prepare a women’s body to grow a baby and give birth, soften and relax the soft tissues of the body (eg. muscles, ligaments). This increased softening increases your joints’ range which means that they do not receive the same protection from the ligaments as before. It is this, coupled with the weight of your growing uterus that may cause backache or sciatica.

Symptoms of back pain and PGP

Back pain can be felt in the upper, middle or lower back. It is probably most commonly felt in the low back during pregnancy and can vary from an occasional ache to a constant sharp or nagging pain in any of these areas.

Pain in the pelvis is described as pelvic girdle pain (PGP), used to be known as symphysis pubis dysfunction (SPD), but this implied that only the pubic bone was involved, which is often not the case.

A range of symptoms can be described as PGP and they vary in intensity from woman to woman and even pregnancy to pregnancy.

The main symptom is pain;

pain over the pubic bone at the front in the centre
pain across one or both sides of your lower back
difficulty and/or pain walking, waddling gait
clicking or grinding in the pelvis with movement
pain when weight bearingWomen may experience pain anywhere in the pelvis or into the front of the thighs. These symptoms tend to increase and intensify with walking, standing, sitting, moving the legs apart, standing on one leg (think getting dressed into socks, underwear), climbing stairs and turning over in bed. Symptoms vary from mild to more severe needing support with crutches or a wheelchair.What causes back pain or PGP? For most women PGP is a mechanical problem; there is often asymmetry in the pelvis, with one joint becoming stiffer or more mobile than the others. It is more common in women with a previous history of PGP/low back pain. In approximately 9% of women with PGP the cause is purely hormonal and this tends not to respond to treatment.

When might back pain or PGP start?
it can start at any stage of the pregnancy, it may come on gradually or start quite suddenly. Sometimes symptoms will disappear or improve with rest.

How do I know if I have PGP?

Diagnosis of this painful condition is based on the location of the pain and by taking a careful history of your symptoms.

Will back pain or PGP affect my baby?

No, it will not affect your baby. However, it is important, however that the midwives caring for you are aware that you have back or pelvic girdle pain.

What can I do about PGP?
It is important to remember that whilst PGP is common, it is not normal, but is treatable;l Often resolving within a few treatments. Firstly, tell your midwife, or whoever is responsible for your antenatal care, and then seek treatment sooner rather than later. Prompt diagnosis and treatment is key to successful resolution of symptoms.

Meanwhile plan your day carefully, avoiding too many trips upstairs, remain active with the limits of your pain, avoiding activities that increase your discomfort. Rest is important, rest more frequently, try sitting for activities that normally require standing ie ironing. Try sleeping with a pillow between the legs, or use the pregnancy cushion known as ‘dream genie’.

What can I do about back pain?

Seek treatment sooner rather than later. Try to find a McTimoney Chiropractor who is experienced in treating women during pregnancy and ask them for a few safe exercises you can perform at home. Wearing support tights or a belly band can often give enough support and relief without having to resort to an actual back or belly belt. Try sleeping with a pillow between the legs or under the legs in early pregnancy when you may still be sleeping on your back.

A multi faceted approach is need to treating both conditions. After taking your medical history and examining your back and pelvis, treatment takes the form of gentle mobilization of the pelvis and spine where appropriate and sometimes acupuncture or soft tissue mobilization. This should be followed by gentle exercises and ergonomic advice. The McTimoney approach is gentle and safe for both mother and baby.

In one study, women receiving chiropractic care through their first pregnancy had twenty-four per cent shorter labour times and subjects giving birth for the second or third time reported thirty-nine per cent shorter labour times. In another study, the need for analgesics was reduced by fifty per cent in the patients who received adjustments. In addition eight-four per cent of women report relief of back pain during pregnancy with chiropractic care.

Finally, if you are experiencing back or pelvic pain, McTimoney Chiropractic treatment is a safe and effective way to relieve your symptoms, preparing you for the exciting journey of pregnancy and childbirth.

Article credit: Penny Henderson DC MSc MMCA FRCC
Chiropractor and Medical Acupuncturist

Active Chiropractic Clinic
Lister Surgery, 8 The Parade, St Helier, Jersey, JE2 3QP
and Quennevais Parade, St Brelade, Jersey, JE3 8FX

Tel: 01534 617987
Web: www.activechiropracticjersey.co.uk

References

Interventions for preventing and treating pelvic and back pain in pregnancy Pennick et al 2007.Cochrane Review.

Pelvic Girdle Pain and Low Back Pain in Pregnancy: A Review.
Era Vermani, FRCA*; Rajnish Mittal, FRCS†; Andrew Weeks, MRCOG

European guidelines for the diagnosis and treatment of pelvic girdle pain. European Spine Journal. June 2008, Volume 17, Issue 6 pp 794-819

Vleeming A, Albert H.,Ostgaard C., Sturesson B,. Stuge B
Rosenberg Stacey Dr., Natural Pregnancy, Natural Baby.2008. GibsonsChiropractic.com

Henderson C., Macdonald S., Mayes’ Midwifery, A textbook for Midwives.,Thirteenth edition., 2004.,Bailliere Tindall

www.pelvicpartnership.org.uk

Struggling To Get Pregnant? Losing Weight Will Help

Posted on November 22, 2014 by Frostie

One of the many reasons that women, and occasionally men, come to see me for weight loss advice is because they want to start a family, but are struggling. Did you know that obesity is a major cause of difficulty getting pregnant – and can increase the risk of miscarriage or problems during pregnancy and childbirth? In fact, there is a significantly greater risk of diabetes during pregnancy if you are overweight – and this can affect the future health of your child as well as you.

Research evidence shows that being overweight can contribute to period problems, hormonal imbalances, lack of ovulation, resistance to fertility treatment and therefore fertility problems particularly in women with polycystic ovarian syndrome (PCOS).

There is a higher risk of miscarriage, higher risk of abnormalities of the baby as well as still birth in women who are overweight. The pregnant overweight mother is also at higher risk of diabetes, high blood pressure and difficult or complicated delivery of the baby by Caesarean or forceps.

Some women end up seeking help with IVF (in-vitro fertilization) or other forms of fertility treatment, but this isn’t usually funded unless women are below a BMI of 30 or under the age of 40 – which is why I get women coming to me for weight-loss surgery. They are desperate, the clock is ticking, and they can’t seem to lose weight on their own. It’s sad to see, and the stress of it all doesn’t help fertility in the slightest!

Interestingly it’s not all about the woman’s weight. In men, being obese can cause the following problems: reduced semen volume, a reduced sperm count and increased sperm DNA damage. Losing weight will improve these parameters.

So, if you are thinking of starting a family, it is a great incentive for both you and your partner to lose weight. But you have to make sure you do it in a way that is good for you. Fad dieting which will starve your body of essential nutrients which, for women, is just at the time when you and your unborn child need them most. In fact, some studies suggest that a mother’s diet, even BEFORE she actually gets pregnant, can affect the health of her child. So instead of crash dieting, treat your body with the care and respect it deserves – after all, you’ll be relying on your body to create a healthy new life within it. Fill it with the most nutritious food you can find, keep active to ensure you are as fit as you can be – and not only will you be rewarded with a slimmer healthier body but you will find it easier to get pregnant too.

By Dr Sally Norton – UK leading NHS weight loss surgeon & consultant

The Stoptober Challenge: The Round Up

Posted on October 31, 2014 by Frostie

So it is over. No more Stoptober. I am pretty pleased with myself. I think it went quite well. I haven’t been smoking and hope this will continue. It is still hard sometimes but I have come a long way. I wobbled many times. I don’t want the hard work to be for nothing

Along the way I have done a lot of challenges. The first one was preparing for success and Boots UK pharmacist Angela Chambers gave some great tips. I wrote about this in my first post.

The second challenge was taste. Smoking dulls your taste buds so when you quit everything tastes better. For this challenge I baked. It was fun. Boots UK sent an exclusive recipe box packed with a bespoke recipe and all the ingredients I needed. I loved the end result and the taste was amazing.

I took part in a Twitter party which was hosted by Beautyandthedirt, Sexinlondoncity and Angela Chalmers who is a Boots Expert. This was between 1-2pm on October 16th. The Twitter Party was a lot of fun and I learned a lot. A lot of people got involved and I think it was a success.

Next up I took some time to stop and smell the roses.

To celebrate reaching my third smoke free week, and the return of my sense of smell, Boots UK sent me these gorgeous flowers. Smoking alters the way you smell things. The reasons to stop smoking keep building up. The flowers are also very beautiful. If you are also trying to stop smoking head to Boots UK Stop Smoking.

Challenge Four was all about how quitting smoking is great for your appearance. Smoking can impact your appearance, affecting your complexion, reducing the nutrients in your hair and leading to staining of the teeth, though luckily giving up smoking can reverse these changes. To celebrate this Boots UK partnered with leading fashion photographer Claire Pepper to develop some top tips on taking the perfect selfie.

Fashion photographer Claire Pepper shares tips on how to take the perfect selfie

It’s all about the lighting!

Get the lighting right, and you are 90% of the way to achieving your perfect selfie. Ideally you want natural daylight, but if it is really sunny then move away from direct sun into a shady area. If you are inside, find a window or the biggest, softest light source around and stand nice and close to it. Always have the light source in front of you – side lighting is unflattering and back lighting doesn’t capture very well on most mobile phones.

Attention to detail

Selfies should be spontaneous but try to take a few moments to check the background is free from clutter or strange reflections. Also check your hair and make-up, and take a moment to consider the composition of your shot, and whether it would work best in landscape or portrait.

Trial and Error

You might want to experiment to see if there is much difference in quality between the front and back cameras on your phone. Some phones have a much better quality camera on the back so take two snaps and compare them to see if one looks grainier. Also try taking the cover off your phone – some covers can cause a bit of softening around the periphery of the image or can affect focus so give it a go and you might be surprised what a difference it makes.

Find your angle

Different angles suit different faces so learn what works for you – take lots of pictures to see what works – you can always delete any you don’t like! Generally keeping your chin down is quite flattering and turning your face to one side works for most people. Don’t forget to keep your eyes on the camera lens not the screen as it’s much more engaging.

Post production

Finally, perfect your portrait with an image editing app. A specialist app like Camera+ gives you control over every aspect of the image, as well as giving you the option to add borders and captions. If you are bored of using the same filters all the time try the VSCO Cam app that gives you a really wide selection and the ability to customise your selfie – you can achieve results that would take some time in Photoshop within seconds. If you want to zap a blemish try an app like Facetune, but take it easy editing your face – it’s easy to go too far and it can look quite obvious.

Overall I feel great and stopping smoking was the best thing I have ever done. Try it and you won’t look back. Promise.

Sponsored Post

#bootsukstoptober

October’s Health & Beauty Picks

Posted on October 27, 2014 by Frostie

Here is our October Health & Beauty Round Up. Our Top Picks This Month.

Kale Enzymatic Exfoliating Cleanser (£16.50) is the latest skin saviour from Nourish. This truly multi-tasking treatment is a cleanser, mask and facial – all in one. Brilliant for busy women. 81% Organic and it really works. It even has the two ingredients of the moment in Kale and Argan Oil.

Created by Dr Pauline Hili, the pioneer in results-driven bioactive formulations, this latest addition to the Kale & Argan Treatment Collection renews and mattifies the skin, leaving it looking rejuvenated and healthy.81% organic and Soil Association certified. A ‘turbo natural’ 3 in 1 treatment: cleanser, mask, enzymatic facial

Kale Enzymatic Exfoliating Cleanser launched exclusively in Debenhams nationwide, also available from nourishskinrange.com, liv.co.uk, feelunique.com, Planet Organic, and other premium health stores, e-railers and pharmacies nationwide. Truly brilliant stuff.

Herpatch Serum is brilliant for cold sores. Many of us get these annoying and painful things when we are run down. Herpatch has an instant effect and treats every stage of the cold sore. It also protects and conceals. It is brand new and unique. It helps along the healing process in as little as two days. It also forms an invisible film to stop the virus spreading. It costs £7.99 from Boots and boots.com

We were very impressed with ColdZyme, which is the first clinically proven product to be developed with the unique Trypsin enzyme (found in deep sea cod) which works to counteract infection and trap the cold virus in the mouth and throat before it has chance to take hold.

While most other cold remedy products only help reduce the symptoms of a cold (at best – since only very few of those have any documented effect), the ColdZyme Mouth Spray is acting on the cause of the disease itself. The spray is suitable for adults and children from 4 years+. One bottle of ColdZyme® 20ml is enough to treat three common cold episodes and ColdZyme® One Cold 7ml is enough to treat one cold.

ColdZyme® 20ml £15.99 and ColdZyme® One Cold 7ml £9.99 will be available from Boots stores nationwide and www.boots.com from beginning September 2014

HOW THE ColdZyme® SPRAY WORKS

The scientific breakthrough has led to the global patent protection of trypsin from artic deep sea cod and its use as an active ingredient and ColdZyme® is the first over-the-counter, preventative cold treatment to use the enzyme. The easy to use oral spray targets the mouth and throat where the cold virus takes hold and multiplies. It works by coating mucous membranes, creating a protective enzyme barrier that acts on the cold virus, trapping them and disabling their ability to bind to human cells where they would normally start to cause typical cold symptoms. The spray will also help to shorten the duration and severity of symptoms when used during the early stages of an existing cold.

BRYT Remove is water-based and fragrance free. We were very impressed with this makeup remover. It removed everything and is great for sensitive skin. This hard-working cleansing solution whisks away all traces of make-up, including the most stubborn eye make-up, while respecting the delicate eye zone, thanks to the inclusion of nourishing Olive and Almond oils.

In keeping with the range, BRYT Remove also features the innovative Advanced Phytoscience System (APS), which includes pure Aloe Vera, healing Allantoin and rich ‘super-antioxidants’ extracted from organic Australian wild-harvested plums Kakadu, Burdekin and Illawarra – these super-fruits contain up to five times more antioxidant power than blueberries. Aloe in its purest form soothes and calms the, while nature-mimicking Allantoin will heal and treat the BRYT Remove Eyes & Make-up, £10.50 for 100ml

BRYT Skincare is available at Sparks Yard, Arundel; Food for Thought, Guildford and online at www.brytskincare.co.uk, www.myfabulouscollection.com. Selected products will also be available from 110 Waitrose branches nationwide

Purepotions has a wonderful tea tree rescue salve. This is brilliant for spots, bites, fungal conditions and cold sores. It is cooling and natural. Keep one in your bag at all times. £4.65 for 15ml from www.purepotions.com

We are always sick of waiting for our nails to dry. It takes ages and they inevitably smudge. Which is why we jumped to try The Ultimate Fix. It high-speed nail polish fixer that creates amazing The Ultimate Fix is “ecstasy for nails”. Does it work? We think so.

“I couldn’t live without The Ultimate Fix as it halves drying time, helps polish last and smells great. It’s a ‘mani must have’” – Stephanie Staunton, Celebrity Manicurist and Brand Ambassador. Stephanie’s clients include Helena Bonham Carter, Scarlett Johansson, Leona Lewis and Mila Kunis.

Beauty Narcotix’s The Ultimate Fix was also endorsed by UK Top Beauty Blogger Fiona Klonarides’ 2014 The Beauty Shortlist Awards, who made the fix a Finalist in the ‘Best Nail Product’ Category.

The Ultimate Fix is available at Selfridges London (Beauty Workshop Ground Floor), Urban Outfitters (Oxford Street), www.BeautyNarcotix.com and www.sallyexpress.co.uk.

The Ultimate Fix (50ml) will treat approximately 12 manicures or pedicures, and retails at £9.50. It is also available in 200ml size, treating approximately 50 manicures and pedicures, and retails at £17.

Everyone could do with a bit of help sometimes and vegans and vegetarians may find it harder than meat eaters to achieve a balanced diet. We reviewed Sublingual Vitamin B12 and Korean Ginseng from Veganicity. Veganicity.com has a range of supplements is 100% Vegan Society registered, which means that not only do they meet very strict criteria regarding the complete absence of animal products or derivatives, but are also 100% ethically produced. They have a lot of different vitamins on their website.

Korean Ginseng gives you energy from nature. Vegan Korean Ginseng, naturally containing ginsenosides, to normalise the body, maintain a healthy immune system and keep stamina levels.

Vegan Vitamin B12 in a Blackcurrant methylcobalamin sublingual form, to help body development, boost physical and mental alertness, maintain a healthy nervous system and keep many other essential processes going. Both help give natural energy over the Christmas period.

Got a tattoo? One of the first all-natural, water-based creams has just launched in the UK. It is great stuff and really works if you have a tattoo that needs some TLC.

Formulated to help reduce irritation, heal soft tissue damage and hydrate recently tattooed skin, the lightweight creamy gel, from makers – Pig Fat Pomades – sinks into the skin instantly and leaves a non-oily finish for all new ink owners.

The natural blend of antioxidants includes Borage Seed Oil, an anti-inflammatory; Arnica Montana Flower Extract, which has long been used to treat bruising, soft tissue damage and the shock of impact (like a tattoo) and Jojoba Oil which gives thecream its soothing and moisturising properties. As a water-based product, which hasn’t been tested on animals, it won’t stick to clothes, won’t trap heat and won’t drain colour.

Paul Johnson, Pig Fat Pomades founder, said: “When a friend of mine had a gorgeous tattoo done, he spent a lot of money on a cream which was full of chemicals, yet was little more than a moisturiser with some grape seed oil. I knew it would be possible to make something more effective, more natural and more affordable – so we got to work.”

Tattoo Cream is currently available at www.thegroomingclinic.com and www.menareuseless.com and at selected tattoo studios. The RRP is £10.95 (58g)

What do you think?

The Benefits of a Vegan Pregnancy

Posted on October 6, 2014 by Frostie

All essential vitamins and minerals can easily be found in a wide variety of vegan foods, including green leafy vegetables, nuts, seeds, lentils, pulses, beans, soy, whole grains and flax. So there is no need to worry about how to get enough protein, calcium, iron, omega-3 fatty acids or vitamin D. The only exception is vitamin B₁₂, which can be easily supplemented.

Actors Alicia Silverstone and Emily Deschanel have both had vegan pregnancies. Alicia says, “All of the vegan pregnancies I have witnessed have been way smoother than those of my non-vegan friends. … From my point of view, the more vegan you are, the more healthy you are and that makes your pregnancy go more easily and helps your baby to be super duper healthy!”

Ward off morning sickness: Morning sickness is one of the least fun aspects of pregnancy, and interestingly enough, a vegan diet during pregnancy may alleviate some of those symptoms. Some studies have connected a diet high in meat and dairy with more severe symptoms of morning sickness. The science is this: Morning sickness is the body’s natural attempt to protect the fetus from unhealthy substances, physically clearing those substances (and the food that contains them) out of the mother’s body. Many of the chemicals that are cleared out most commonly come from meat and dairy products, because these products are at a higher risk for contamination. Thus, eating a vegan diet (ideally organic) may reduce or totally eliminate the symptoms of morning sickness. Unlike meat and dairy product, plants can help to rid the body of toxins, ultimately providing the fetus with lower amounts of unhealthy chemicals that we consume in our food.
In addition, a vegan diet ensures that the mother is not consuming the foods that are commonly known to be harmful for fetuses, including fish and seafood, deli meats, and unpasteurized dairy products. Each of these can put a fetus at risk for birth defects, and eating a vegan diet guarantees that none will be an issue.

A healthier, happier you: A vegan diet is great for your health! According to the Academy of Nutrition and Dietetics, vegans are less likely to develop heart disease, cancer, diabetes, or high blood pressure than meat-eaters are. Vegans get all the nutrients that they need to be healthy, such as plant protein, fiber, and minerals, without all the nasty stuff in meat that slows you down and makes you sick, such as cholesterol and saturated animal fat.

It’s the best way to help animals: Every vegan saves the lives of countless animals each year. There is simply no easier way to help animals and prevent suffering than by choosing vegan foods over meat, eggs, and dairy products.

If you are considering making the switch to a vegan diet- please visit peta.org.uk where you can order a free vegan starter kit and find out more on how to have a healthy and happy vegan pregnancy.

PETA supporter and vegan mum, Kimberley Brewser says:

There was no doubt in my mind that a vegan pregnancy was what was best for me and, more importantly, my precious bundle.

Apart from my initial morning sickness, I thoroughly enjoyed my pregnancy. I’ve never felt better inside and out.

For any food that I craved, there was a vegan alternative, so I never felt that I was missing out. I always made sure that I had my favourite foods in the house if I had a craving. I ate very well.

While some of my pregnant friends suffered with low iron levels and high blood pressure, my iron levels were high and my blood pressure was fantastic throughout.

I’m a dancer and continued to perform at shows and dance throughout my pregnancy. I had so much energy. I was dancing four days before I gave birth.

Hadley was a healthy 7 lbs, 11 ozs when he was born. Now at 15 months, he continues to thrive on a healthy, varied and colourful vegan diet. He’s a happy, healthy, beautiful little boy.

Would I recommend a vegan diet to expectant mothers? Definitely!

11 Top Tips for Looking after Your Children’s Teeth

Posted on October 2, 2014 by Frostie

Our children’s health is extremely important to us and we all want to ensure that their teeth and gums stay healthy. Children’s dental hygiene can be confusing and with children developing new teeth at a rapid rate, it can be a tricky to determine the best hygiene solutions for them. There are lots of simple things you can adopt into your child’s everyday routine that will make a big difference to their oral health, putting them in good stead for the future. Here, Sameer Patel, Clinical Director at award-winning, highly specialist dental and orthodontics practice, elleven (www.ellevendental.com), offers his top tips on how to look after your children’s teeth…

Brushing- Brushing teeth removes stains, plaque and bacteria on the teeth and gums, plus toothpaste that contains fluoride will help keep the enamel in the teeth strong. Make sure your children brush their teeth twice a day and change their toothbrush at least every two to three months. When teaching your children how to brush their teeth, try showing them in front of a mirror so they can see the areas they are brushing and the technique used. Your child should be brushing in a circular motion cleaning the gum and the tooth. Be careful not to use the brush too hard to ensure you don’t wear away the gum.

Flossing- Many parents are unsure as to when a child should start flossing their teeth but the answer is simple. As soon as two of your children’s teeth touch they should begin flossing. Make sure that you practice the flossing technique with them to ensure effective plaque removal, going deep in between the teeth until they reach the gum and moving the floss either side of the tooth several times to dislodge any plaque.

Eat their way to healthy teeth– Dairy products are great for keeping the enamel in teeth strong. Enamel is very similar to bone and can be kept strong with calcium found in dairy so make sure they drink plenty of milk and eat lots of yoghurt to strengthen teeth from a young age.

Regular check-ups– Take your child to the dentist when they’re as young as possible and at least once by the time they’re two. This is so they become familiar with the environment and get to know the dentist. The dentist can help to prevent decay and identify any health problems at an early stage.

Water– This is the best drink possible for your children as it is pure and also helps wash away any bacteria from their mouth. Steer clear of fizzy drinks as these are full of sugar ad are harmful to teeth enamel. Also be aware of fruit juice as although you think it may be a healthy option for your children, it is full of sugar which in the long term will cause tooth decay.

Sugar– Everyone knows that sugar is bad for teeth but did you know that there is lots of hidden sugar in foods that are considered to be healthy? You may be surprised to hear that bread contains a lot of sugar as do yoghurts and ready meals. Always read the label on food packaging and look for alternatives with less sugar.

‘H’ for Hygiene – Regular hygienist appointments will help to maintain healthy teeth and gums. The hygienist will be able to give your children’s teeth a thorough clean, something of which they cannot achieve by brushing and flossing alone.

Healthy Snacks- When considering giving your child a snack you need to ensure that it is healthy and low in sugar. Try giving them plain popcorn as a snack as not only is it naturally low in fat, if eaten after a meal it can be very beneficial. The texture of the popcorn acts as natural toothbrush removing some of the harmful bacteria your child may have eaten during their meal.

Thumb sucking- Thumb sucking is very common habit for children but as their permanent teeth develop, sucking their thumb will cause the teeth to be pushed outwards, resulting in them needing to have orthodontic work. Try to encourage your children to stop as young as possible.

Milk before bed– You may be surprised but drinking milk before bed time is very bad for teeth. Although milk is great for growing bones and teeth, the sugars in milk will cause tooth decay as your child sleeps. The reason behind this is that your saliva glands stop working when you are asleep, resulting in your child saliva not able to break down the bacteria in their mouth.

Straighten up their smile- Did you know that straighter teeth are easier to keep clean reducing the risk of long term gum disease and dental decay? Not only is straighter teeth important for your child’s self-esteem, having straight teeth are also easier to clean and can will reduce the risk of gum disease and tooth decay. With the latest technology, your child now has several different brace options from lingual, invisalign and the traditional Damon braces.

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