27% of Irish consumers never read food labels

Get to grips with food labeling and the recommended daily calorie intake with the help of The Nutrition and Health Foundation -

27% of Irish consumers never read food labels

It is further apparent from last night’s episode of Operation Transformation, that Irish people do not understand food labeling and its importance or are aware of the recommended daily calorie intake. According to a recent survey published by the Food Safety Authority of Ireland on Consumers’ Attitudes to Food Labelling, although one quarter of consumers said that they always consult food labels when shopping for food, 27% said they rarely or never consult them.

“Whilst It is encouraging to see that the percentage of consumers who always consult food labels has increased to 25% since 2004, when only 8% said they consulted food labels all of the time in a survey conducted by Safefood 2007, we still need to increase the number of people using food labels to help them make better food choices”, says Dr. Muireann Cullen of the Nutrition and Health Foundation.

Those most likely to consult food labels were people who shopped for all of the household groceries and females; with 48% of these groups saying that they always or usually consult food labels. Those least likely to consult food labels were people who did little of the household shopping (less than half to none); with 44% of this group saying they rarely or never consult labels.

In general consumers consider food labels informative and the reasons most often given for reading food labels were to look for information on nutrients, calorie content or specific ingredients. More than six in ten people are now concerned about healthy eating (safefood 2007), which may explain why looking for nutrient information and calorie content are now top of the list of reasons for consulting food labels.

“As most people are aware, the leading causes of death in Ireland, namely heart attacks, strokes, and various types of cancer, claim thousands of lives every year”, says Dr. Muireann Cullen, Manager of the Nutrition and Health Foundation. “Scientific studies have documented over and over again the role a healthy diet plays in dramatically reducing one’s risk of these diseases and at a time when obesity levels are reaching an all time high, the importance of knowing what you are eating cannot be stressed highly enough. Programmes like Operation Transformation are a fantastic way to highlight the dangers of obesity”.

For people following the series, the NHF website www.nhfireland.ie offers further support with easy and simple-to-use information on making smarter choices when it comes to eating and exercising. It also gives detailed information on recommended daily calorie intake for both men and women and appropriate portion sizes. Personal food and exercise diaries can be downloaded to keep track of what you are eating and your progress with tips on healthy eating and how to stay motivated. There is also a detailed section on how to read food labels.

“They may not look like it, but food labels may be some of your best friends when managing your diet, cholesterol and weight. Consumers can sometimes find the information on food packages to be confusing. However, once you learn to read a food label, you’re well on your way to making healthy food choices. Foods can tell you a lot about themselves. So don’t just purchase the first product you see, let the label help you find out more about the foods,” concluded Dr Muireann Cullen.

NHF’s top tips on reading food labels:

1. A list of product’s ingredients. This listing is a legal requirement and tells you what is used to make the product. The ingredients are listed in descending order, so the ingredient that was used in the greatest amount will appear first on the list.
2. Check outside for what’s inside. Guideline Daily Amounts (GDA’s) make it easier for people to select and enjoy a mix of foods suited to their individual needs. More and more food labels contain GDA’s so it is important that you can read, understand and use them to make informed choices about the foods to purchase. Looking at the percentages on the label can give you a quick idea of what percentage of your daily intake of fat, salt, sugar and calories are in one serving of the food.

3.     Pay close attention to serving size and to the number of servings per container. These are often overlooked, but are very important when choosing and eating foods for healthy living.

4.     Compare products. If you want to know whether or not a food is high or low in a particular nutrient or want to compare the nutrient content of similar foods, then check out the nutrient content per 100g or per 100ml. This will help you decide on the healthier choice.

5.     Calories do count and whether they come from fats, sugars or proteins is very important, too. Once in awhile, it is a good idea to count all the calories you eat in a day. This is fairly easy to do just by adding up the calories per serving listed on the nutrition facts labels for all the foods consumed during the day.

1. Fortified, enriched, added, extra, and plus. This means additional nutrients such as vitamins, minerals and fibre have been added to the product.
2. Sugar-free or fat-free. Check the label as even if a food is low in fat or sugar, the food may not necessarily be low in calories.

8.     Be aware of your salt intake. Irish adults are advised not to eat more than 6g salt/day. So if you see, a sodium value on a label, multiply that number by 2.5 to get your salt intake e.g. 0.4g sodium = 1g salt.

For further information visit www.nhfireland.ie

Be realistic when making New Year Resolutions, think twice about Fad Diets

New research results released by the NHF today, Tuesday 12^th January 2010 shows that over the past twelve months 69% of female participants and 49% of male participants have tried to lose weight. However, only 42% of women and 29% of men actually succeeded in losing weight. For 2010, the Nutrition & Health Foundation (NHF) is strongly urging people to take time out and set a realistic goal plan before embarking on a new year’s resolution to lose weight and become more active.

“With obesity levels in Ireland reaching epidemic proportions, this year more and more people are likely to make dieting their New Year’s resolution,” says Dr Muireann Cullen, Manager of the Nutrition & Health Foundation. “However, for many of us, this will be a ritual we are all too familiar with. At this time of year, in particular, it can be tempting to try a diet that promises a rapid weight loss solution, however numerous studies have proven that fad diets don’t work in the long run. Lose weight rapidly and you’ll almost certainly suffer a rebound effect. Rapid weight loss slows our metabolism and makes it much easier to regain not only the lost weight, but a bit extra as well.”

45% of respondents to the survey had gained weight over the course of the year. For the vast majority of participants (85%) that had gained weight in the last 12 months, it was unintentional. Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 9kg/20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. However, the survey revealed that 79% (more than three in four participants) had gained 10kg/22lbs since they were 18th with only 18% (less than one in five participants) not having gained weight since 18.

“Losing weight and keeping the weight off can give you a better quality of life, not only will you look and feel better, but the health benefits are astounding, reducing the risk of life threatening diseases such as type-2 diabetes and heart disease,” continued Dr Cullen. “Most people begin new diet and fitness programs with good intentions, but unfortunately, many fail to get past even the first few weeks of their new commitment. But, with a sound plan and proper guidance in the areas of education, exercise and nutrition, a real, lasting lifestyle change is possible. It also is important for people to recognise that effective, long-term health and wellness cannot be achieved overnight. This requires a continuous, balanced approach to exercise and nutrition mapped to an individual’s unique needs and goals,” concluded Dr Cullen.

The NHFs top tips for success in 2010

Ø  There is No Bad Time to get Started. Eliminate excuses that prevent the start of your healthy lifestyle. Too often people make commitments but then fall into the “I’m too busy right now” or I’ll start next week” trap. There is no time like the present. Go for a walk or take the stairs instead of the elevator. If you start a program in January, but fall off the wagon, start again.

Ø  Set SMART goals. S-Specific M-measurable A-Attainable R-Relevant (must mean something to you) T- Timetable. Make sure you these goals are small, manageable and are achievable in less than a year’s time.

Ø  Set a reward for when you reach each step of your plan. If you have a goal that makes you excited then you are more likely to strive for this result. Think carefully about this one is your reward can have a major impact and boost your results and motivation.

Ø  Be specific about what actions you will take to reach your weight loss resolution. What type of exercise will you do and how often? What food plan will you follow and how will you track your calorie intake? Who will you use for support in your journey?

Ø  Practice patience. You didn’t gain the extra weight overnight so don’t expect it to miraculously melt off overnight either. Give your body time to adjust to the new lifestyle and expect plateaus along the way.

Ø  Don’t just ditch your old habits. If you want to make your resolution to permanently lose the weight, than you have to be willing to taker on new healthier behaviours. Use a flexible diet plan that doesn’t require you to omit food groups. Too many restrictions will leave you feeling deprived and send you back to your old eating habits in no time.

Ø  Keep a food diary for a week and highlight all the foods that fit into this category. Then decide what you want to start reducing, one at a time. Look online or in cookbooks for easy recipes if you don’t have a lot of time to cook, steam vegetables or use pre-prepared vegetables to save time, cook extra so you can freeze leftovers for those nights you don’t have time to cook, cut up extra lettuce to store for a fast and easy fresh salad, and pack a lunch instead of buying.

Ø  Make Time for Fitness. Time or lack of it, is perceived to be one of the most daunting barriers to maintaining a regular fitness program. It is important to schedule your workout time just as you would a business meeting or family activity. People make time for the things that are important to them and a fitness program should be no different. Remember to invest in yourself – it pays dividends.

Ø  Be Realistic. Being fit and staying fit is a continuous pursuit. Don’t place too much pressure on yourself by attempting to do too much too soon, only to end up experiencing frustration and failure. The key is to start slow and increase your intensity over time.

Ø  Set Short-Term Goals. Determine what you want to accomplish and set a series of challenging, but achievable milestones along the way. Identifying and accomplishing specific goals will help you build confidence as you progress through your fitness program.

For further helpful advice and tools log onto www.nhfireland.ie and www.weigh2live.eu

Super Foods – Super You!

We all know that improving our diet can improve our health, helping us look and feel better. However an abundance of new research is demonstrating that with minimum effort we can make a good diet ‘really’ good simply by munching on specific ‘super foods’ on a daily basis. These foods are packed with nutrients powerful enough to increase physical performance, lower cholesterol, reduce the risk of heart disease and cancer, and, for an added bonus, put you in a better mood.  Surprisingly, many of these foods are old favourites that are available right in your local supermarket and green grocers and are easily incorporated into delicious meals.
Energy Foods

To ensure a spring in your step from morning until evening it is vital that your diet is packed with foods high in the B vitamins, such as oats, brown rice, mushrooms, pulses, lean meats, liver, sunflower seeds and Brewer’s yeast. That’s because compounds in B vitamins are vital for helping us release energy from our foods, by breaking down carbohydrates, fats and protein into energy and other vital chemicals to keep us going. They also help our nervous systems cope with stress, one of the major causes of fatigue. Many common problems such as fatigue, irritability and poor concentration can be signs of a deficiency, as we cannot store these vitamins in the body so they need constantly supplying by our diet.

Fitness Foods

For those wishing to keep active it is vital that your muscles can keep up with your desire to stay fit. Magnesium is a hugely important nutrient for muscle function and for helping minimise and relieve painful and debilitating cramps. Tucking into green leafy vegetables, nuts, seeds, pulses and whole grains both before and after exercise can minimise muscle pain or cramping. Antioxidants are also vital to help minimise the ageing effects of the free radicals generated by intense aerobic exercise

Your joints work hard during exercise so it is no surprise that they can get creaky and stiff as you age. However a diet rich in particular fruits and vegetables can help increase flexibility and prevent aching joints, as their natural plant compounds can protect against damage and reduce inflammation. Foods especially beneficial are those containing nutrients called flavonoids, such as cherries, blackberries and strawberries. Also important are sulphur-containing foods, such as onions, Brussels sprouts, and cabbage. Ginger also contains anti-inflammatory compounds called gingerols. Ginger root can be chopped into stir-fries, porridge and stews to add a delicious zing, or sliced up and put in hot water to make a tea.

Brain Power Foods

Your brain is the greediest organ in your body. So it is not surprising that what you eat can affect how you think. Brains are around 60 percent fat, so the essential omega-3 and 6 fats found in oily fish (such as salmon and mackerel), seeds, and vegetable cooking oils are some of the best brain food. Unfortunately fats are easily damaged so your brain needs constantly protecting by nutrients called antioxidants. High levels of some antioxidants are found in the foods mentioned above but vitamin C, found in peppers, green leafy vegetables, citrus fruits, strawberries and papaya is particularly good at protecting the brain.
Feel good Foods

There are certain foods that can be termed ‘feel good’ foods (and we don’t mean chocolate cake!). These contain a substance called tryptophan, which produces the brain chemical serotonin. Serotonin levels have a direct effect on mood and behaviour. If levels get too low, the imbalance can result in anxiety and depression. The best way to keep that balance is to eat tryptophan rich foods. Chicken, turkey, eggs, avocados, and soya all help to boost the production of serotonin. And the great news? Chocolate also triggers the release of feel good chemicals called endorphins – but keep it dark and eat sparingly to avoid post binge blues!

Immune System foods

Garlic is one of the best known natural antibiotics and can be used for preventing everything from the common cold to gastrointestinal infections. It is the compound called allicin it contains that is thought to deliver its medicinal properties. Unfortunately it is also responsible for garlic’s characteristic odour! Allicin exhibits its strongest effects when eaten raw but alternatively can be added to dishes towards the end of cooking if preferred. Other great antibiotics include cloves, thyme and manuka honey.

When it comes to a diet rich in cancer-fighting substances, most experts agree that it should be predominantly plant-based. This is due to the high levels of cancer fighting phytonutrients found only in plants. These substances are antioxidants and help protect the body from potent free radical toxins. Free radicals attack all cells of the body and can cause them to mutate into cancer cells. The best sources include highly coloured fruits and vegetables particularly pomegranates, blueberries and goji berries. The ever popular green tea is also an antioxidant powerhouse.
Author details

Suzanne Laurie is a Nutritional Therapist and Director of Studies at the Institute of Health Sciences (IHS). IHS run industry recognised and accredited nutrition training courses from general interest to full practitioner training level.

www.instituteofhealthsciences.com

Tel: +353 (0) 90 974 9929

Email: info@instituteofhealthsciences.com

The Therapeutic Vibrosaun body-conditioning system

The Therapeutic Vibrosaun was featured in our last issue. This blog post is a repeat of the article that was included along with links to the suppliers website.

What is a Therapeutic Vibrosaun?

It is the latest health sensation from Australia!

The Therapeutic Vibrosaun is a revolutionary body-conditioning system invented in Australia. It provides vibration massage and warmth in a soothing and relaxing environment, simulating the effect of exercising.

The Therapeutic Vibrosaun is the result of a long and intensive study with a group of highly qualified people; a medical practitioner, a Chiropractor, an Osteopath, a Physiotherapist and a design engineer. It was the intent of this group to create a simple, economical and universal machine that would, as near as possible, simulate exercise without putting stress on the body. This has not only been achieved, but the benefits experienced by users of the Therapeutic Vibrosaun have been overwhelming.

How does it work?

Designed to be controlled from within by the user, the Therapeutic Vibrosaun provides massage vibration and warmth in a soothing and relaxing environment that includes appropriate music and cool negative ion charged air to keep the head cool. The vibration of the padded bed relaxes the muscles whilst the introduction of the dry heat dilutes the blood vessels. This in turn, increases the blood flow to peripheral muscles and soft tissues, improving the exchange of oxygen and other nutrients as well as improving the elimination of body wastes. The body cells also use oxygen to burn carbohydrates, and then burn up fat cells. A healthier body must result!

The Therapeutic Vibrosaun is designed to be used alone or in conjunction with existing hands on therapies. Therapists using this technology have found that after treatment with the Therapeutic

Vibrosaun the muscles are relaxed and pliable. This allows physical treatments to produce better results in shorter times, improving the efficacy of treatment.

What are the benefits?

Therapeutic Vibrosaun provides the benefits of a sauna without the costly installation and running costs and with added therapeutic massage. Some of the many benefits experienced by users are:

• Relief of muscular aches and pains
• Relief from sports injuries and backache
• Therapeutic aid for sufferers of arthritic and rheumatic pains
• Increased circulation and improved skin tone and cellulite reduction
• Exercise simulation which improves muscle tone & promotes perspiration
• Help with weight control
• Improves elimination of body wastes and stimulates kidney function
• Provides a soothing and relaxing environment to help relieve tension and stress
• A proven aid for insomniacs
• A great way to unwind after a hard day!

Where is it available?

Vibrosaun Ireland is sole distributor for Ireland and the UK. Vibrosaun Ireland imported their first Vibrosaun in 2009 and it is now incorporated into the Shake ‘n Shape Fitness and Water lily Day Spa concept based in Clonmel, Co. Tipperary. Call +353 (052) 6128657 for viewing or appointment. Vibrosaun Ireland deliver and install Therapeutic Vibrosaun throughout Ireland and the UK as well as provide advice, maintenance and back up services. For more information call 086 6066995 or www.vibrosaunireland.com

Personal Fitness Contract and Schedule

Life and Fitness Magazine

Personal Fitness Contract & Schedule

Name:  ______________________________

Are you serious? Put it in writing!

Fitness experts say you’re much more likely to stick to a workout routine if you put it in writing.  One good way to do this is to make a contract with yourself. Just print out this page and fill in the blanks.  Then post the contract on your fridge or notice board so you can look at it every day for inspiration.

Involve someone else. You’re likelier to stick to your training schedule if you have a workout partner. If you can’t find a friend who’ll go to the gym with you regularly, at least have someone check in with you every week. Whoever you name here should also sign your contract (below) and get a copy of it.

My Fitness Partner is:  __________________________________

Forgetting isn’t a good excuse! It’s easy to forget a new routine, especially if you work out alone. So mark your calendar, enter it in your mobile phone, diary, PDA or computer, set your alarm, or enlist a friend to call you — whatever it takes!

My goals:  1.  ________________________________________________________________________________

2. _________________________________________________________________________________

3. _________________________________________________________________________________

Keep it reasonable. If you’ve never run before, don’t plan to run a marathon two months from now.

·        Pick a SMART goal. Rather than resolving to “outrun Sonia O Sullivan,” aim to accomplish a SMART goal — like being able increase your running distance by 25% by the end of summer.

·        Try to keep it balanced. Even if you’re training for power and distance in your golf swing, you’ll want to add some cardio and flexibility training to your workout — try yoga, it’s good for stress relief, too.

My reminder system:

·        Treat yourself along the way to your ultimate goal. For example, every week you keep your workout schedule, put €5 in a jar for that new gadget that you’ve been wanting.  You’ll feel like you’re making progress.

·        Pick a guiding light. Missing a few days or weeks doesn’t mean you have to give up. When you feel discouraged, thinking of a personal hero or reading something inspirational you can help you regain your resolve. Here’s an example: “We can do anything we want as long as we stick to it long enough.” — Helen Keller

·        Get the go-ahead from your doctor. If you’ve never worked out before, if it’s been longer than a year, or if you have any health concerns, please contact your doctor to discuss your plans.

·        Start slowly and build up. To avoid hurting yourself or getting discouraged, start out by walking and move up to running when you’re ready. The same applies to other activities.

·        Keep it regular. Schedule regular days and times work out, even if it’s only for ten minutes. Take your workout seriously, like a job, and don’t stand yourself up. You’ll start to see results after a few weeks of exercising consistently.

·        Consider your personality and lifestyle. Be creative and have fun. If you get bored easily, join a dance class or kick boxing gym instead of running. If you have kids take them for a hike instead of watching a movie together.

My Schedule:

	Time	Activity	Place
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Your signature:   _______________________________________________________   Date: __________________________

Witness:  _____________________________________________________________ Date: __________________________

Life and Fitness Magazine 2010 Trends Survey

As the year draws to a close we would like to find out what the fitness trends are likely to be for 2010. To take our quick survey click here

To read all of this year’s (our 1st year!) issues click here

Dreaming of a light Christmas

by Bryan Kavanagh

The question I get asked most frequently on a yearly basis is ‘How do I keep the weight off over the Christmas’. The truth of the matter and the answer people don’t like to hear is ‘don’t eat so much’.

That doesn’t usually go down too well. When I sat down and thought about it, the odds really are stacked against people over the holidays. Excess food and inactivity is everywhere to be seen and I soon realised that it really isn’t anybody’s fault. December is almost an excuse to gain a few pounds and go off the rails a bit. I’ve decided to take a different approach and write this article especially for those people who fall victim to the festive season.

The main purpose of this article is help people realise that gaining weight and making a mess of themselves every Christmas is not a necessity. You can enjoy the festive season and still lose weight/ maintain your current weight simultaneously. Other holidays are not as bad, you can avoid the Easter chocolate rush easily and even if you don’t it’s only one day and not that much damage can be done in such a small timeframe. Halloween is also only one day and all you have to do is avoid the trick or treats!

Then we have Christmas time. Personally I used to dread it. It’s sickening when you think about it! You have worked hard all year, looked great on the beach during the Summer, you resisted the ‘trick or treating’ and wore that revealing Halloween outfit with pride and now comes Christmas!

Christmas is different! You are expected to put on weight! ‘Why’? You ask; it is engineered that way! Gyms are closed, cake and treats are available in abundance! You’re not working, your kids have their selection boxes lying around just waiting to be stolen.

What do you do?

Give in and sit in the corner with your cake and chocolate and big gluttonous Christmas dinners. That’s not a typo, I mean dinners; plural. You can’t just have ‘a’ dinner anymore on Christmas. No, you have dinner, then a big slab of ice cream, then some chocolates and then an hour later you make a turkey sandwich out of the leftovers and follow it up with some more chocolates. Come on, you couldn’t possibly still be hungry! Below I have some nutritional strategies that will help you get through the Christmas without ruining your progress. Who knows…you might even get leaner this Christmas!

Ok so you’re still wondering ‘How do I beat the Christmas bulge?’ Well it really is simple! Write it all down! You see logging what you eat will make you aware of the amount of food you are taking in! It’s ok to eat and forget but if you document what you are eating and write down the time you last ate, when your next meal is due you will not eat nearly as much! Align your eating plans through the days that you are only allowed a meal every 3-4 hours! I know it’s not ideal but it’s realistic and you could save yourself 3-4 snacks through the day that may add up to 1000’s of calories!

Nutritional Strategies For The Festive Season!

Limit the amount of cheat meal foods in your house over Christmas! If you are going to have a cheat meal you should only buy enough food for one cheat meal at a time. Try not to keep cheat meal foods stocked at home. I know this is hard over Christmas but be strong! At least minimise the amount of junk you have around the house. We all know there will be plenty of selection boxes and chocolates around the place to resist! Why make it harder!?

‘Light’ Christmas Tips

1) If you buy it you will eat it, so only buy enough for the couple of days the shopping centres are closed. People stock up on sweets and chocolate over the holiday period and then feel obliged to eat it. “Once you pop you can’t stop”.

2) Help set the table and make your self useful. That way you aren’t sitting at the table nibbling at everything as it gets put on front of you! If you are moving

3) Skip the bread. Leave it there! You don’t need or want these ridiculously empty calories!

4) Eat Slowly! It takes 20 minutes for your bodies satiety mechanism to kick in! let your body tell you that you are full before you cram another 500 kcals in your face!

5) Delay your desert! If you delay desert you give your bodies satiety mechanism a chance to kick in! i.e. you feel too full to eat the desert! Try it. . . it works!

6) Don’t drink wine with your meal. And if you do, have it halfway through the meal, as you will not really want it!

7) Make yourself the designated driver at least once over the holidays. That way you have no choice but not to drink alcohol.

Gaining that extra holiday weight leaves you at an immediate disadvantage in the new year. There is a way to enjoy the holidays and still stay in shape and that is to start a fitness and nutrition program before the holidays. Don’t make the same mistake everybody does and wait until January, then its too late.

Bryan Kavanagh is the owner of bryankavanagh.com and ‘Athletic Body Personal Training’ in Temple Bar, Dublin. Co author of Athletic Body System and Athlete Physique. For more tips on how to stay fit during the holidays, visit Bryan’s website www.bryankavanagh.com to download your free Meal Planner and get access to his weekly newsletter in which you will receive the latest fitness and weight loss tips.

Lose that weight before Christmas, don’t add to it. For more information call/text or email Bryan. His contact information is available on his website. www.bryankavanagh.com

The key to a stress reduced Christmas in De-Stress Magazine

Christmas can be a very stressful time for many of us. The latest issue of De-Stress magazine has several useful articles and ideas to help you reduce stress over the holiday season. Click on the image below to view De-Stress online. De-Stress is published by Stress-Solutions4Life

New research shows that 85% of people’s weight gain in 2009 was unintentional

The Nutrition and Health Foundation (NHF) urges people to maintain their weight over the festive period.

New research carried out by Empathy Research* on behalf of The Nutrition & Health Foundation released today, Monday, 7^th December shows that more than two fifths of participants (45%) had put on weight over the past twelve months. Of those who gained weight, 85% reported it to be unintentional with 6% reporting a dramatic weight increase during this time. The highest weight gain was among those aged over 45 years and over with weight gain slightly higher amongst women than men (50% versus 44%) across all age groups.

With the festive season upon us signaling the start of social engagements and the constant bombardment of enticing food, gaining weight during this time is almost inevitable and trying to lose weight is virtually impossible. With the above statistics in mind, the NHF is urging people to eat as healthily as possible this Christmas and to build 30 minutes of moderate intensity exercise into everyone’s daily routine to maintain weight.

“A moment on the lips… is never truer than at Christmas,” says Dr Muireann Cullen, Manager of The Nutrition & Health Foundation. In many cases, people are unaware just how quickly the calorie count can stack up over the holiday period by consistently allowing themselves ‘that little bit extra’.  It takes just 3,500 extra calories to put on a pound in weight and on average, people gain 5 lbs (2 kg) in the four-week Christmas period. It is very easy to get carried away, eat too much and cut back on exercise. People need to aim for stability.”

According to the survey, almost three fifths of all participants (59%) said that they had tried to lose weight over the past twelve months. However, only 36% of those actually lost weight with women having more success than men. On a positive note, the study reported that more than two thirds (68%) of participants who had tried to lose weight did so by exercising more. This was followed by eating less food (46%) and cutting back on eating fast food (46%). With this in mind, it is imperative that people continue to take these measures over the Christmas period and remember that keeping active is vital to counter balance the additional calories consumed.

“The most important thing to remember is that Christmas is not a time for denial and we should all enjoy ourselves. Indulge just don’t over indulge,” says Dr Cullen. Obviously while people find it very easy to gain weight during this time, they find it much more difficult to lose it afterwards. Perhaps this will encourage people to stick to their New Year’s resolution to eat more healthily and be more active after the festive season. Following a few simple tips can help everyone to make better choices right across the festive season,” concluded Dr Cullen.

The NHF’s Top Ten Tips to keep healthy this festive season

• Decide now to be more careful about what you eat this Christmas, but still enjoy yourself! Enjoy the company of friends and family you don’t see that often, dance at the work party and play games with the children.
• Know what your ‘Christmas weight maintenance’ goal is, your goal over the next few weeks can be simply maintaining your weight. That way, you won’t be disappointed if you don’t lose weight, while any loss will be a bonus!
• Exercise restraint – don’t go mad on food and drink you wouldn’t normally eat.
• Snack on fruit and nuts rather than crisps and chocolate. If you want a treat, choose Brazil nuts coated in dark chocolate, plain popcorn or dried fruit.
• Follow the Rainbow Rule – make sure you pile your plate with different coloured fruits and veg. Satsumas, Brussel sprouts, purple cabbage and cranberries are all classic Christmas foods that offer a range of colours to help keep you healthy.
• Eat cinnamon – not only is the flavour of this spice perfectly suited to seasonal foods, a teaspoon of ground cinnamon a day has been shown to help your body restore blood sugar balance, to help you cope with any sugary treats.

• Try to limit alcohol consumption, especially early in the day. Only fill your glass when it’s empty, so you can keep track of how many you’ve had.

• Try breaking up your drinking by having a soft drink, especially water, in between your alcoholic drinks. Have a small snack with protein or high fibre foods before you go out; never drink on an empty stomach. Ensure you drink lots of water before you go to bed to help re-hydrate yourself.
• Watch your portion: treat yourself to a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion size.
• Physical activity: By all means take a few days to cosy up by the fire and watch TV but balance this with some exercise over the festive period such as brisk walking or cycling.

Dieting can damage your health

The latest evidence shows that numerous popular weight-loss diets can have devastating long-term health consequences.

It is widely accepted that losing weight reduces the risk of cancer, heart disease or diabetes; but the newest studies show that the side-effects of some of the most popular weight loss regimes can cancel out the benefits.

In Ireland & the UK where around 70% of people die of diseases linked to overweight or obesity, the weight-loss business in thriving.  Every year new ‘fad diets’ promise the ever expanding legions of dieters a ‘quick and easy’ weight loss solution.  However, the fundamental question that dieters often forget to ask, is what are the long-term health consequences of their slimming regimes?

After years of ignoring popular diet regimes, researchers recently started to test them, and the results are alarming.

‘None of the diets reviewed are based on solid scientific evidence.  They are misleading and can have serious long-term health consequences.’ says Gosia Desmond, the Director of Nutrition Research at The College of Naturopathic Medicine.

The well-known short-term effects of the most popular weight-loss regimes, high protein diets, include constipation, bloating and gastrointestinal discomfort and hemorrhoids[i].

Additionally, a study published in 2009 in the Journal of the American Dietetic Association showed that within just 1 month, a high-protein diet  can increase  LDL cholesterol levels by 100%, and can cause insulin resistance, erectile dysfunction, atherosclerosis and near a total blockage of a coronary artery[ii]’

However, the long term consequences are even more dangerous as dieters may never associate them with the diet itself.

Researchers from Washington University showed that high-protein diets significantly boost the levels of a growth factor, IGF-1 in the blood[iii].  High IGF-1 levels increase the risk of colon, prostate and postmenopausal breast cancer[iv].

‘Given the obesity epidemic and the increasing number of dieters in the UK, people should be warned about the risks of diets in the same way they are warned about high-fat foods with the  traffic light system’ says Gosia Desmond.

According to the World Cancer Research Fund, every 47g of processed meats a day raises colon cancer risk by 21%[v].  The consumption of processed meats on a high protein diet can be four times as much.  This level of meat intake can raise diabetes risk by 40%, according to a study published in the Journal Diabetologia[vi].

At a time when many people are trying to lose weight in the new year after the over-indulgence of Christmas, The College of Naturopathic Medicine will be hosting Gosia Desmond’s seminar on ‘How to Stay Slim and Healthy forever’.   Gosia will explain how some of the most popular weight-loss diets together with the misleading marketing of so called ‘health foods’ can increase the risk of obesity, heart disease, diabetes or cancer.  She will also demonstrate how to distinguish between really healthy foods and ‘health frauds’ or ‘health fads’, and will focus on the diet of the slimmest, healthiest populations on earth, who never need to resort to weight-loss diets.

1^st February: Dublin.   2^nd February: Cork.

Entry fee: €15 (CNM Students €10)

For more details or to book call 01 235 3094 or visit http://www.naturopathy.ie/events/events-special-ireland/

---

[i] Center of Science in the Public Interest (2004) Nutrition Action Health Letter. January /February.

[ii] Barnett TD, Barnard ND, Radak TL. (2009) Development of symptomatic cardiovascular disease after self-reported adherence to the Atkins Diet. J Am Diet Assoc. 109:1263-1265

[iii] Fontana L, Weiss EP, Villareal DT, Klein S, Holloszy JO. (2008) Long-term effects of calorie or protein restriction on serum IGF-1 and IGFBP-3 concentration in humans. Aging Cell. 2008 Oct;7(5):681-7.

[iv] Voskuil DW, Vrieling A, van’t Veer LJ, Kampman E, Rookus MA. (2005) The insulin-like growth factor system in cancer prevention: potential of dietary intervention strategies. Cancer Epidemiol Biomarkers Prev.14(1):195-203

[v] World Cancer Research Fund (WCRF) (2007) Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective. Available at : <http://www.dietandcancerreport.org> . [Accessed on: 3rd May 2008].

[vi] Aune D, Ursin G, Veierod MB. Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Diabetologia. 2009;52:2277-2287.