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
Lose Weight Feel GR8!
Tuesday, 27 August 2013
Sunday, 18 August 2013
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
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
Sunday, 11 August 2013
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:
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.
Monday, 5 August 2013
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:
Tuesday, 30 July 2013
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:
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