Regrets Of The Dying

Hi everyone,

This post has nothing to do with health or wellness - well, I suppose indirectly it does when it comes to your final days.

But maybe if you know now what the things are that most people regret when they are dying, you will get a chance to change a few things while you still can.

This is by Bronnie Ware, Australian author & song writer:

"For many years I worked in palliative care. My patients were those who had gone home to die. Some incredibly special times were shared. I was with them for the last three to twelve weeks of their lives.

People grow a lot when they are faced with their own mortality. I learnt never to underestimate someone's capacity for growth. Some changes were phenomenal. Each experienced a variety of emotions, as expected, denial, fear, anger, remorse, more denial and eventually acceptance. Every single patient found their peace before they departed though, every one of them.

When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common five:


1. I wish I'd had the courage to live a life true to myself, not the life others expected of me

This was the most common regret of all. When people realise that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made.

It is very important to try and honour at least some of your dreams along the way. From the moment that you lose your health, it is too late. Health brings a freedom very few realise, until they no longer have it.


2. I wish I didn't work so hard

This came from every male patient that I nursed. They missed their children's youth and their partner's companionship. Women also spoke of this regret. But as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence.

By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.


3. I wish I'd had the courage to express my feelings

Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result.

We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.


4. I wish I had stayed in touch with my friends

Often they would not truly realise the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying.

It is common for anyone in a busy lifestyle to let friendships slip. But when you are faced with your approaching death, the physical details of life fall away. People do want to get their financial affairs in order if possible. But it is not money or status that holds the true importance for them. They want to get things in order more for the benefit of those they love. Usually though, they are too ill and weary to ever manage this task. It is all comes down to love and relationships in the end. That is all that remains in the final weeks, love and relationships.


5. I wish that I had let myself be happier

This is a surprisingly common one. Many did not realise until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called 'comfort' of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again.

When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.


Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness."

You can read more about Bronnie Here

7 Tips For Eating Right!

Eating right involves more than just making the right food choices – it's also about eating the right foods at the right time. 

An easy way to eat the right foods at the right time is to use our awesome Formula 1 Shake meals - the best nutrition you can get!

So here are seven tips to help you to 'eat right.'

Eat right when you get up. You don't need to eat immediately upon awakening, but it's really important to eat in the morning. Those who eat breakfast regularly are better able to control their weight, while breakfast skippers are likely to over-compensate and eat too much at lunch. If you can't face much in the morning, try a bowl of oatmeal with a bit of protein powder stirred in, some fresh fruit with a scoop of cottage cheese or yogurt, or a protein shake made with protein powder, milk and fruit.

Eat right before you grocery shop. If you do your shopping on an empty stomach, you'll be like a kid in a candy store – everything will look good to you. Grab a protein bar, a piece of fruit or a handful of nuts before you go out the door so you'll be less tempted. And make a list – and do your best to stick to it.

Eat right when it comes to fats. We need small amounts of fat in the diet, but most of us eat too much. And, some fats – like the ones naturally present in fish, tree nuts, olives and avocados – are healthier than others. Healthy fats add flavour, so add avocado or nuts to your salad, or a dab of flavourful olive oil to steamed vegetables. Find out more about good fats and bad fats here

Eat right before you work out. You need to fuel up before your exercise – especially if you work out first thing in the morning. If you don't have much time to eat beforehand, easy-to-digest foods like smoothies, soups or yogurt do the trick. If you have a few hours to digest before you head out, have a regular meal with plenty of healthy carbs – whole grain breads, brown rice, pasta, fruits and vegetables – to keep you going strong.

Eat right after you exercise. After a good workout, your body might be low on fuel, so try to eat something within 30-45 minutes after you finish your exercise. Your muscles are looking to fruits, vegetables and whole grains to help replenish their stock of carbohydrates – and a shot of protein to help them recover.

Eat right when you eat out. We eat so many meals out these days that dining out isn't the special occasion it used to be. Resist the urge to splurge when you're out. If you're trying to cut your calories, split a starter with a friend and order an extra salad. Or, skip the starchy side dishes and double up on vegetables. Ask for dressings and sauces on the side so you can control how much you eat.

Eat right at night. A lot of people eat lightly or skip meals during the day, only to eat huge amounts of calories between dinner and bedtime. But when you do most of your eating at night, your brain and muscles don't get the fuel they need for your daily physical and mental activities. Instead, distribute your calories fairly evenly over your meals and snacks. If after-dinner snacking is piling on the pounds, try brushing your teeth right after dinner – it's one of the best ways to signal that you're done eating for the day.

Find out another 8 Tips For Healthy Eating here

What Is Prediabetes?

Sometimes you can prevent Type 2 diabetes if you are diagnosed with Prediabetes at an early stage - find out more below about prediabetes.

Prediabetes occurs when glucose levels are higher than normal but not high enough to be diagnosed as diabetes.

As the name suggests, people with prediabetes have an increased risk of developing Type 2 diabetes. Having prediabetes has also been shown to put a person at risk of having heart disease.

The important thing to remember is that if you have been diagnosed with prediabetes, steps can be taken to reduce the risk of progressing to Type 2 diabetes. With the right changes, your blood glucose can even return to normal levels.

Other names for prediabetes

You may also hear prediabetes being described as:

•     Borderline diabetes
•     Impaired glucose tolerance (IGT)
•     Impaired fasting glucose (IFG)
•     Impaired glucose regulation (IGR)
•     Non-diabetic hyperglycaemia (NDH)

All these terms are used to describe the same condition.

How Can You Manage Prediabetes?

The aim of managing prediabetes is to delay or prevent Type 2 diabetes and heart disease.

Making lifestyle changes is key to managing or reversing prediabetes. This includes the following steps:

Managing your weight

Reducing your weight if you are overweight will help your body use insulin better. We have information and tips to help you manage your weight on the website - have a look at the range of healthy, nutritional products that will help you.

Eating well

Eating a healthy, balanced diet that is low in fat, salt and sugar with plenty of fruit and vegetables. This will help you control your weight and blood glucose levels. We have information to help you with eating well on the website from tips for healthy eating to all about calories and much more.

Keeping active

Regular physical activity will help manage your weight and help your body use insulin better. Find out more about keeping active.

Find out more about diabetes at the website:

http://www.loseweightfeelgr8.com/about-type-2-diabetes.html

About Type 2 Diabetes?

Diabetes develops when the body doesn’t produce enough insulin, which causes too much glucose in the blood. 

There are two types of diabetes. Type 1 is when the body produces no insulin.

People with type 1 diabetes have to take insulin injections. 

Type 2, which is far more common, is when the body doesn’t produce enough insulin, or the body doesn’t react to insulin. 

In some cases it is possible to control the symptoms of type 2 diabetes by having a healthy diet and monitoring of blood sugar levels. 

People with type 2 diabetes may eventually have to take insulin medication.

Symptoms of diabetes

The main symptoms of diabetes are:

• feeling very thirsty

• urinating frequently, particularly at night

• feeling very tired

• weight loss and loss of muscle bulk

Type 1 diabetes can develop quickly, over weeks or even days.

Many people have type 2 diabetes for years without realising because early symptoms tend to be general.

What causes diabetes? 

The amount of sugar in the blood is usually controlled by a hormone called insulin, which is produced by the pancreas (a gland behind the stomach).

When food is digested and enters your bloodstream, insulin moves glucose out of the blood and into cells, where it is broken down to produce energy.

However, if you have diabetes, your body is unable to break down glucose into energy. This is because there is either not enough insulin to move the glucose, or the insulin produced does not work properly.

Type 2 diabetes 

Type 2 diabetes is where the body does not produce enough insulin, or the body's cells do not react to insulin. This is known as insulin resistance.

Type 2 diabetes is far more common than type 1 diabetes. In the UK, around 90% of all adults with diabetes have type 2 diabetes.

If you are diagnosed with type 2 diabetes, you may be able to control your symptoms simply by eating a healthy diet and monitoring your blood glucose level. However, as type 2 diabetes is a progressive condition, you may eventually need medication, usually in the form of tablets.

Type 2 diabetes is often associated with obesity. Obesity-related diabetes is sometimes referred to as maturity-onset diabetes because it is more common in older people.

Use the BMI healthyweight calculator to check you are a healthy weight

How To Stop Food Cravings

Food Cravings

However good our intentions, when a food craving strikes it can be a real test of our willpower.

There is debate about why we have cravings. They can be caused by our emotions and by such things as such as stress, boredom, habit or insecurity. 

If you have to snack, try and make it something healthy such as a piece of fruit, a handful of unsalted nuts or seeds or try a nutritional protein bar

Use these tricks to help combat cravings:

Don’t go hungry

Hunger can make cravings worse. Keep your energy levels topped up with some healthier high-fibre snacks. Have a look at some high fibre foods here

Drink water

Some people find water helps to calm cravings. Because water is filling, it can trick your body into thinking it’s satisfied. Hot drinks can work too.

Find a distraction

Find an activity to take your mind off your craving. Go for a walk, have a bath, call a friend, listen to music. Why not try some gentle exercise to distract you!

Chew some gum

Some people find chewing sugar-free gum curbs their appetite. But don’t overdo it as chewing more than 20 sticks of gum over a day can make you ill!

Brush your teeth

Brush your teeth with toothpaste. Once your mouth is minty clean and fresh, some people find it helps to get rid of a craving.

Reduce temptation

You’re less likely crave unhealthy foods if they’re not readily available – so avoid buying them!

Set a time limit

Cravings are fleeting. Try holding off for 30 minutes and find something to distract you in the meantime. Chances are, your urge will pass once the time’s up.

Have a small portion

If the desire just won’t go away, give in, but do it the smart way: have a small portion and reduce your calorie intake later to stay on track.

Find out more great healthy tips at the website:

http://www.loseweightfeelgr8.com

Good Fats & Bad Fats!

We all know too much fat is bad for us. But we don’t always know where it’s lurking. It seems to be in so many things we like, it can be difficult to know how to cut down.

There are two kinds of fat in the foods we eat – saturated and unsaturated fat. 

We need a bit of fat in our diets to help our bodies absorb vitamins and stay healthy. But we shouldn’t have too much saturated fat – this type of fat can build up in the body, leading to serious problems like a heart attack or stroke. Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are also high in energy (measured in calories). Find out more about calories here

Saturated fat is in things like butter, cheese, cakes, biscuits, pastries and fatty meats like streaky bacon and sausages. To help you spot it – this kind of fat tends to be solid at room temperature.

The good news is that you don’t have to stop eating these altogether. You can still enjoy the foods you love, but you can make some healthy changes and food swaps to make sure that you cut back.

The 2 Types Of Fat

Saturated fat – “bad” fat

Saturated fat is the “bad” type of fat and the one that we really need to watch in our diets. It can build up in our bodies, eventually leading to high blood cholesterol and increasing the chances of developing heart disease.

Unsaturated fat – “good” fat

Having unsaturated fat instead of saturated fat can help lower blood cholesterol. Try to cut down on foods high in saturated fat and replace them with foods that are rich in unsaturated fat.

Don’t worry, there are plenty of ways to go easy on the fat. These include: simple food swaps, changing the way we prepare and cook food, and comparing food labels. You can find more tips for cutting down on saturated fats below.

Here are some ways to cut back on fat:

·         Milk: use 1% fat milk on your cereal. It has about half the saturated fat of semi-skimmed.

·         Sausages: compare nutrition labels on the packs and choose the ones lower in saturated fat. You can spot these by looking for the amounts of fat "per serving" or "per 100g". Remember, servings may vary so read the label carefully. You can also try grilling sausages instead of frying.

·         Bacon: choose back bacon instead of streaky bacon and cook by grilling instead of frying.

·         Eggs: prepare eggs without oil or butter. Poach, boil or dry-fry your eggs.

·         Swap pastries for thin pancakes with fruit, or crumpets with a thin layer of jam.

·         Toast: have sliced banana on whole grain toast instead of white toast and butter.

Ways To Reduce Lunchtime Fat

·         Potatoes: make your  roast potatoes healthier by cutting them into larger pieces and using just a little sunflower or olive oil.

·         Cheese can be high in saturated fat – check the label and choose cheese that’s lower in saturated fat. Grating it, rather than slicing it, will make it go further. If you choose a strong-tasting cheese, such as mature cheddar, you can use less of it because the flavour will go further.

Main Meal Fat Swaps

·         Spaghetti Bolognese: use a leaner mince. It’s lower in saturated fat. If you aren't using leaner mince, brown the mince first, then drain off the fat before adding other ingredients.

·         Fish pie: use reduced-fat spread and 1% fat milk to make the sauce.

·         Chilli: use leaner mince to reduce the saturated fat content. Or try it vegetarian-style for a change by adding beans, pulses and vegetables instead of mince.

·         Chips: choose thick, straight-cut chips instead of french fries or crinkle-cut. At home, choose oven chips. If you’re making your own chips from scratch, cook them in the oven with a drizzle of sunflower oil, rather than deep-frying.

·         Mashed potato: use reduced-fat spread instead of butter, and 1% fat milk or skimmed milk instead of whole or semi-skimmed milk.

·         Meat: trim the visible fat off meat such as steak.

·         Pasta: try a tomato sauce on your pasta. It’s lower in saturated fat than a creamy, cheesy or meat sauce.

·         Pizza: choose a lower-fat topping, such as ham, vegetables, fish or prawns, instead of pepperoni, salami or extra cheese.

Find out more healthy eating tips at the website:

 http://www.loseweightfeelgr8.com