balance on...barriers

                                              Image courtesy of ddpavumba at Freedigitalphotos.net


Barriers, obstacles, challenges, problems, hurdles, difficulties, road blocks, impediments, hitches, snags or drawbacks. Whatever you call them, we all face them in many aspects of life and they often appear when we attempt to achieve our weight loss, health and fitness goals.

So what can you do about them? How do you get over them? Or round them, through them or even under them! What happens if you moved them out of the way instead, or got someone else to help you push them to one side?

The truth is, there are many ways to overcome the challenges you face and achieve your goals. Hopefully this blog will provide you with a few ideas to help you get past yours and onwards to what you want.

First things first, you need to identify what the challenges will be, or may be when working towards your goals. How can you know this? You're not psychic, you don't have a crystal ball or a time machine, well it's unlikely you do! So how do you identify these barriers?

          1) Think about things that have got in the way if you have tried to achieve the same or similar        goals in the past, what were they?

          2) Think about your life, what things take up your time? This doesn't make them bad things, it just means that they may limit your ability to focus all of your efforts on you and what you want.

          3) Look forwards. Imagine yourself doing your new exercise routine, eating more healthily, getting to bed early, drinking plenty of water. What situations, scenarios, times and places might make it challenging to do these things?

Hopefully now you have a list of at least a couple of things that may get in the way. These may be common barriers like lack of time, work or family commitments, financial constraints, motivation and times of temptation or something more personal to you.


Failing to plan is planning to fail

Now you have your list of likely barriers, you've taken the first step towards overcoming them already! Just knowing that they might happen means that when they do you can say 'I knew that was going to happen.' Maybe you are psychic after all?

But the best thing about knowing what could go wrong is that you can plan in advance some methods for getting around, over, under or through these obstacles and challenges. And now is as good a time as any to start planning so you will need:

• A piece of paper and a pen (or an iPad, laptop or you're phone if you're more technologically minded).
• Lots of positivity and creativity!
• A cup of tea.

The three things method

For each of the barriers that you have identified, write down at least three ideas for how you can overcome them. They can be absolutely anything at all, it really doesn't matter. If you have more than three ideas then fantastic. If you struggle to think of anything, ask yourself if you have ever had a problem. What did you do to overcome it? What skills or tactics can you take from it that you may be able to use here?

Once you have your methods, number them in order of preference as to which you think is best. If you have more than three that's fine, just keep numbering them from favourite to least favourite.

You are now armed with a raft of solutions, so when those challenges come this is exactly what they will be, not problems, as you already have solutions. You have the ladder to get over the wall or the sledgehammer to knock it down. You have the raft to get across the river and you have the rope to climb your mountain.

Image courtesy of Stuart Miles/freedigitalphotos.net

It's important that your perception of challenges changes to. You can see it as a threat, something that will come along and defeat you or you can see it as an opportunity, something that will make you rise to the very best you can be, performing amazingly in the face of adversity. A sportsperson may see a big event as a scary thing where they could get beaten, or they can see it as the chance for them to show just how good they are on the biggest stage. It's time to find your very best you!

Image courtesy of Stuart Miles/freedigitalphotos.net

Enjoy the journey.

balance your life, balance your scales

balance on…..Brussels Sprouts

Love them or loathe them, there's no denying that Brussels Sprouts are an incredibly healthy addition to any plate. At balance, we're determined to get them on the dinner plates of Great Britain in less than two weeks' time, and also controversially, on days other than Christmas Day!

So why do we want to 'shout about the sprout'? There are so many reasons!

                                                                             

Image courtesy of -Marcus- at FreeDigitalPhotos.net

1) They may prevent against cancer.

Sprouts contain Glucosinolates, organic compounds containing sulphur and nitrogen which may offer protection against carcinogens, those substances that cause cancers. It appears they may be particularly effective in protecting the organs in the body but more research is being carried out to find out why. All of the Brassica vegetables, broccoli, cabbage and sprouts convey these benefits so be kind to the sprout and don't leave it out.

2) They lower cholesterol.

Because they are high in fibre they are an excellent foodstuff for controlling cholesterol levels in the body. Given that Christmas tends to bring with it a lot of substances that do the opposite like alcohol, cake, milk chocolate etc, the sprout is definitely worth adding to those Christmas dinners.

3) They're anti-inflammatory.

Sprouts contain Omega-3 and other specialist Glucosinolates that help decrease inflammation in the blood vessels, whilst other research has shown that they may even protect our DNA from damage. All this means in the long-run they may form part of a great team of foods that'll help you to enjoy even more Christmas dinners!

4) Special K.

Sprouts are rich in Vitamin K which has numerous important roles in the body, helping blood to clot properly when required, looking after bones and acting as a strong antioxidant.

5) They taste great!

If you're not a fan of the sprout on his own, then get inventive this Christmas. Steam enough sprouts for a handful per person, chop them finely and add them into a pan with your choice of chopped walnuts, roast chestnuts, cubed pancetta or bacon, and even grapes or slices of satsuma orange. Cook in a little bit of butter or duck fat to get the pancetta nice and crispy and then serve with your Christmas dinner and for the rest of the winter.

Hopefully we've persuaded you that this little green fellow is worth adding to your shopping basket, so we'd politely ask you to:

Shout about the sprout!!!

The balance advent calendar day 2: Surviving the Christmas Party!

At this time of year, party season kicks into full swing. Friends, work, family, another work do, sports clubs and a whole host of other groups get together to celebrate.

And celebrating can mean food and more often than not it means copious amounts of alcohol!

So here's 10 ideas that are absolute crackers for surviving the festive season and not eliminating all of your good work to achieve your goals.


1) The Water Chaser Method - a tried and tested method for limiting the effects of alcohol. For every drink consumed order a glass of water with it. Ok so you'll spend more time in the loo, but hey that's less time at the bar!

2) The Small Plates Method - this is backed by scientific research. Smaller plates means two things, firstly smaller portions and secondly, it means that even a small portion looks bigger and more filling.

3) The Scrooge Method - take only the amount of money you intend to spend. Alright, you can sponge a few drinks off others, but every little helps.

4) The Grinch Method - don't feel obliged to say yes to absolutely every invite. Choose your celebrations wisely, arrange to meet at times and locations that are unlikely to turn into epic eating and drinking sessions.

5) The Eat Before You Go Method - control your food intake by eating before you go. This method can be used with buffet affairs where the temptation to consume at least one of absolutely everything is hard to resist. By eating at home and choosing something healthy and filling, appetite is reduced later on. It also means that the alcohol you consume won't have as large an effect on you.

6) The Pre-Booked Taxi Method - arranging for someone to pick you up at a specific time can prevent nights from rolling on, and on, and on, until they become day!

7) The Support Crew Method - everyone knows that there's power in numbers, so team up with someone equally determined not to let Christmas send them off the rails and offer each other support across the evening (or evenings) in question.

8) The Big Night Out Method - ok so you won't find us recommending bingeing sessions very often, but for some people recognising that they are going to go out, relax and enjoy themselves can be a good way of preventing post-party guilt. All you've got to to do is get yourself back to your normal routine afterwards and the damage can be minimised. And remember, life is about balance after all.

9) The Day After The Night Before Method - one of the biggest dangers of a big night out is often the food consumed during the hangover period. Plan ahead like you're planning a military operation. Get food in that you know is healthy and make sure you don't have the junk food you know you'll crave. Drink plenty of water when you get home and have healthy fluids available for the next day. Get lots of rest and try a gentle bit of exercise, a walk for a little fresh air is a good idea, a big circuits session is not!

10) The Public Confession Method - many of us don't like to tell people just how bad we've been. So resolve to confess your sins publicly and post all of the food you ate and alcohol you drank on your social media feed.


Above all, as we've said, life is about balance. So it's up to you if you want to use December as your month to enjoy yourself or you want to find a method that allows you to be that little bit healthier. Whichever you choose, make sure you enjoy yourself, it is Christmas after all!

the balance advent calendar day 1

Image courtesy of samarttiw at FreeDigitalPhotos.net

With Christmas just around the corner, thoughts turn to festivities, food, family and friends. As it's the 1st day of December, we've found you a great recipe online for a partridge and pear dish! OK we know, today isn't the 1st day of Christmas as the well known song says, but for many the 1st December signals the start of the festive season (some started celebrating in August)!

What's so great about partridges and pears? 

Well, partridge is a very lean game meat, packed full of protein, rich in iron (about three times as much as beef), and other vital nutrients like vitamin B6 and selenium. If you're worried about your cholesterol levels then game is a good choice for you.

Pears come packed with vitamin C and around 20-25% of you daily fibre requirements, as well as providing key trace minerals like copper and a fair chunk of your daily vitamin K needs. Between them this can help to:

• Boost your immune system
• Keep your brain functioning properly (essential for Christmas shopping!)
• Ensure your blood clots as it should
• Keep all of those festive treats moving through your insides and out again!

Make this great partridge and pear recipe to get you feeling festive and guilt-free:

http://www.greatbritishchefs.com/recipes/partridge-with-pears-recipe

Image courtesy of -Marcus- at FreeDigitalPhotos.net

Enjoy :-) 

Name that fruit or vegetable…….

You guessed it…..

                     It was a big, juicy TOMATO

If you scored:

10 points - you're a genius and should work as a greengrocer!

7-9 points - your brain is ripe with knowledge.

5-6 points - you've not quite ripened yet but you're still on the vine and packed full of potential.

3-4 points - you've been left out a little too long and you're starting to go a little soft.

2 points - you'll likely end up in a sauce, or you've been on the sauce!

1 point - you're fried!

0 points - you may be a rotten tomato, but we still love you!

think, eat, live, move!

A balanced view on running for weight loss

Come January, as the New Year’s Resolutions start to kick in, you will see many people hitting the roads for a run, some to get fitter or dreaming of being the next Mo Farah, others because they want to lose weight. You’ll see the same increase in jogger numbers in the weeks after the London Marathon has inspired the British public in the middle of April.

So is running a good option for weight loss? We’ll present both sides of the argument for you here and let you decide for yourself, after all, we’re not called balance for nothing!

The pros

1)   Running burns calories

This is an undeniable fact! You’ll hear some say that cardio is no good for weight loss and they’ll upsell the virtues of resistance training (and they’ll be absolutely right to do so on the latter). But let’s be honest, you don’t see very many overweight professional long-distance runners do you??? OK so cardiovascular training doesn’t build muscle and increase calorie burn after workouts in the way that weights training does, but it burns plenty of calories in the process.

If you want to know how many calories you burn during a run, Runners World provide a nice simple calculator here:

http://www.runnersworld.com/tools/calories-burned-calculator

Of course, this is an estimate but it gives you some idea and shows how much of a dent you are making towards your goals.

2)   You might like running

Doing something you enjoy is fundamental to success in any weight loss or health programme. For those that enjoy running, it may well be a good idea. If you don’t, we guarantee there will be an alternative that is just as effective for you, be it cycling, swimming, walking, weights training or whatever works for you.

3)   Running improves health

From improvements in blood glucose and blood cholesterol to better control of mood and mental health, running provides a range of health benefits. We’ve also shown many times that getting outside amongst nature has important effects on health and running is a great way of doing this.

4)   Running can improve bone density

Various studies have shown that bone mass is increased, maintained, or the rate of loss with ageing slowed through running, in both the lower limbs and lumbar spine. Running is of benefit because the strain frequency is high. This means that during a running session the number of times the foot comes into contact with the floor are high, putting repeated stresses on the bones and causing adaptations to occur in order to cope with these stresses and strains.

The cons

1)   It places stress on joints

Yes we know, we just told you that placing stress on bones and joints was a good thing, and it is, for the right people at the right time. If you are overweight and deconditioned however, it may not be the best place to start. When running, up to five times your bodyweight can pass through your joints. For those who are normal weight or slightly overweight, this may not pose too much of a problem, but if you carry more weight then running may place too much stress on your joints, increasing the risk of injuries.

2)   It is repetitive

The nature of running means that you have to perform the same movement time and time again. This increases the likelihood of overload on specific muscles and joints, again increasing the likelihood of injury, especially if the body is not conditioned enough to undergo these pressures. Running with poor posture or technique, or doing too much, are the things likely to cause issues here. If you have tight muscles, have had injuries, have a predominantly seated job or have not been active for some time, it is well worth conditioning your body first before ploughing straight into the running regime. You can do this through resistance training, stretching, yoga or Pilates.

3)   Walking can burn more calories

You may be surprised to hear that walking quickly actually burns more calories than running. This means brisk walking (that special type of walk, the type you see in the Olympic Games), at a speed of 8 kilometres per hour or faster. At this speed it is less economical for the body to walk than it is to run, and as such it makes it harder to do, burning more calories in the process.

4)   You might not like running

See point two in pros. If you prefer another form of exercise, don’t run! There are plenty of other choices available to you.

Key messages:

   1)   If you haven’t exercised for a while, have poor posture or tight muscles, or are very overweight, consider doing something else in the earlier stages of your exercise routine. As you increase your fitness and lose weight, you can gradually add running into your routine.

   2)   Mix it up. Don’t just run; mix it up with stretching and resistance training to ensure your muscles, bones and joints can take the stresses and strains placed on them.

   3)   Learn to run - this might sound daft but ensuring you run with good posture and technique, and have the appropriate footwear to suit your style, is key to you getting the most out of it.

   4)   Run if it’s fun! Don’t slog through exercise if it is a chore, you won’t stick to it in the long-term. Find what you enjoy and mix it up regularly to keep it fun and varied.

   5)   Little by little – if you are going to take up running, build up gradually and be sure to get yourself a proper programme that includes periods of rest to prevent you overdoing it and to decrease your risk of injury or boredom.

If you have a question about your own running programme, get in touch with us and we’ll be happy to offer some friendly advice:

info@balanceweightloss.co.uk

balance your exercise routine, balance your scales J

balance on keenwaaaaaaaah

Whether you pronounce it properly (keen-wah) or the less posh way (quin-oh-ah), it's still worth adding this food to your trolley next time you're in the supermarket and having it in your cupboard as a healthy ingredient to add to main meals and lunches.

What is it?

Whilst many think that it's a grain, it's not actually a member of the cereal family, sharing more in common with beetroot and spinach.

It's actually a Chenopod! Sounds like a Doctor Who villain but it's just a subspecies of flowering plant. It originated in South America and has been consumed in places like Peru for thousands of years. After the bitter coating is removed, the quinoa seeds can be used just as rice would be as an accompaniment to a variety of dishes.

Up until a few years ago it wasn't a particularly common or popular choice on a British dinner plate and you'd be scouring the shelves of only the healthiest of health food shops to find it. These days you'll find it in most supermarkets, certainly Tesco, Sainsbury's and Waitrose do a good range. It's not the cheapest but it does pack a fair load of health benefits to make it worth the money. Even good old Ainsley Harriott has it in some of his ready to cook packet foods!

A healthy grain???

Like we said, it's not really a grain like some wheat products are, so if you're worried about wheat or gluten content as many are these days, you needn't be. We'll leave that debate for another blog; instead let's play Health Top Trumps with our lovely little Chenopod and find out what's in it:

• It packs in all of the essential amino acids. These are the building blocks of protein in the body, and the essential ones are those that must be consumed in the diet as the body cannot produce them. One such essential amino acid is lysine, which quinoa carries in abundance. An important factor in a healthy immune system and for muscle repair, lysine may also contribute to blood pressure regulation, decreased risk of stroke and possibly even help protect against some cancers.

• It's abundant with a range of minerals needed to keep the body functioning at it's best, including calcium, phosphorous, iron and magnesium.

• It's high in fibre, which as a well-known brand of cereals once said, 'keeps hunger locked up 'til lunch!' We're pretty confident this is a healthier choice, although we don't expect you to have it for breakfast with some milk and a cup of tea!!

• Keeps you fighting fit with phytonutrients - as you know we're big on plant foods here at balance and with high levels of quercetin and kaempferol, quinoa has a range of substances within that help fight inflammation in the body.

• Good fats - surprisingly there's a reasonable amount of our good friend Omega 3 in here too in the form of alpha-linolenic acid, as well as being high in another health fat, oleic acid. OK so it's not quite oily fish but it can contribute towards a healthier diet.

Check out these recipes online for some ideas on how to add a little quinoa into your diet:

http://www.bbcgoodfood.com/recipes/collection/quinoa

http://www.cookinglight.com/food/recipe-finder/cooking-with-quinoa-00412000073996/

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-quinoa-recipes/


Love and hugs,

balance

think, eat, live, move