From sausages and ham to tortilla chips and tomato sauce, the sweet stuff is everywhere. How can we break our bond with sugar and get healthier in the long term?

Sugar isn’t good for you.

OK, let’s develop that a little further. It is well documented that regulating our sugar intake is the key to tackling obesity. But while chocolate Easter eggs and bunnies, for example, come with an obvious warning sign of their indulgent contents, there is less awareness of just how much added sugar there is in our everyday diet.

A year of no sugar

Here we can turn to the inspiring story of Eve Schaub. Back in 2011 Eve and family went sugar free for a year.

Together they battled the ‘secret world of sugar’. That is, the varieties of everyday products that, unbeknown to us, contain added sugar. Like bread, bacon, crackers or chopped tin vegetables. The family recorded better digestion, higher energy levels and better overall wellbeing among the direct health benefits they felt.

We can all take a leaf out of Eve’s book (literally, she’s written a book: Year of No Sugar). Here are just some of the tips I took away:

• Cut out all refined sugars from your diet – including white, brown and cane sugar, fructose, molasses and honey. Palettes change with time, and you’re likely to need a sugar hit less and less.
• Check the label – look for added sugar among the ingredients (nutritional information also includes naturally occurring sugars).
• Somewhat worryingly, sugar can have many different names; don’t just look for the magic word ‘sugar’.
• In restaurants, ask for a breakdown of what goes into menu items before ordering.
• Get creative – make up your own sugar-free bread, cakes, and other recipes.

You don’t have to do it all on your own – there are other inspirational stories of going sugar free, as well as great tips and sugar-free recipes online. Also check out sites and articles like:

• I Quit Sugar
• The Healthy Apple
• The Telegraph’s ‘How to kick the sugar habit’
• Davina McCall’s ‘How to be sugar free’

A sugar-free challenge accepted

Encouraged by the Schaubs, I’ve now been (mostly) sugar free for the past four weeks. After the first couple of weeks, I became aware that my energy levels were holding up throughout the day in a way they hadn’t previously. I didn’t get the munchies – either for savoury or sweet food – between meals. Yes, I lost a bit of weight, too.

And if I can go sugar free, then so can you.

The post Easy tips for going sugar free appeared first on Neals Yard Holidays Blog.

According to Ayurveda there’s actually an art to drinking water to make sure your body gets the most out of it.

Drinking water in big gulps and chugging it down will mean that most of it does not get absorbed or it may drain important salts from your body. Drinking too much water is actually not good for you. Instead, it’s important to sip water throughout the day at a steady rate. Here are some Ayurveda tips to get you started and find the right balance.

 Ayurveda tips for drinking water

•  Sit down to drink
•  Take small sips
•  Sip throughout the day
•  Do not drink too much during meals
•  Avoid drinking water straight after a meal
•  Drink warm water
•  Drink a glass of warm water upon waking
•  Sip hot water for a hot water detox
•  Ensure you do not get dehydrated
•  Drink when you’re thirsty

Drinking warm and hot water has long been a practice in Ayurveda. Sipping it between meals can help flush out toxins and prevent digestive problems. It is also known to enhance the radiance of the skin and calm skin conditions.

Warm or hot water helps to combat fatigue and balance the energy in your body. Cold water can slow digestion but warm or hot water can do the opposite and help nutrients be absorbed more easily.

Adding herbs and spices to water can help rejuvenate and help digestion. Both Fennel and ginger have been used to calm and settle the stomach. Basil leaves, mint leaves, cumin, lemon and rose buds can also be added to help balance your body with the three doshas.

We’re advised to drink 1.5 litres or eight glass of water a day. According to Ayurveda, the amount of water we should drink depends on many factors. There is no one-size-fits-all.
Depending on age, weather, workload and diet, the amount of water we should consume varies. But a good rule of thumb is to drink every time you’re thirsty, and continue to sip water throughout the day.

If you are interested in taking an Ayurveda holiday and practice Ayurveda techniques, visit this page to see what Neal’s Yard Holidays have available. Yoga goes had in hand with Ayurveda, see here also for yoga holidays.

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Do I need to detox from alcohol?

As I sit here and write this, off the back of three independent Christmas parties in a row, all influenced by alcohol, I wonder how bad this is for my liver, and we haven’t even met the main event yet! I often think back to my youth, when drinking large volumes of drink was “normal”. In those good old days we would quote “the liver regenerates”, which is in part true, but like anything, it can only take so much. So, since Christmas, New Year and anything in the same vicinity generally involves a tipple or two, could January be the booze detox month?

The revised number of units of alcohol is now 14 for both men and women. A unit is 10ml or 8g of pure alcohol, so it varies from drink to drink. Half a pint of beer and a single 25ml shot counts as 1 unit, while a small 125ml glass of standard strength wine and a standard pub shot (35ml) already counts as 1.5 units. Binge drinking, where you consume more than 4 units in one sitting, is bad for your health. You shouldn’t save all your units to consume on one night.

Drinking too much can lead to long-term health conditions, such as cancers, stroke, brain damage, high blood pressure as well as obesity and liver disease, while the short term effects can lead to loss of sleep as alcohol can disrupt your sleep cycle. According to the NHS, most people who have alcohol-related health problems aren’t alcoholics. They’re simply people who have regularly drunk more than the recommended levels for some years. Regularly drinking above recommended daily limits risks damaging your health. If you have drunk too much you should detox from alcohol for 48 hours to give your body a chance to recover.

Alcohol is high in calories. 1 gram of alcohol is equivalent to 7kcal (fat is 9kcal and carbohydrate is 4kcal). A unit of alcohol contains 56kcal, but add that to the other ingredients in the drink, or the juice or cream you mix it with and it’s easy to consume your day’s calorie requirements in just drinks. Added to the fact that alcohol is an appetite stimulant, we may find ourselves eating more at the dinner table, eating late into the night, or even over eating the following day.

Alcohol is also a diuretic, meaning you can become dehydrated if you only drink alcoholic beverages. Try to alternate alcoholic drinks with water or a (unsweetened) soft drink to avoid dehydration, and reduce the risk of a severe hangover.

If you are looking to reduce your intake of alcohol, have a go at a few of the following tips:

• Set a limit of how many drinks you are going to have before the night out
• Make sure you eat before you go out. Aim for something healthy and filling, such a soup, a sandwich or a vegetable smoothie
• Don’t drink an alcoholic drink if you are thirsty – drink water
• Try to avoid salty snacks – these will only make you thirstier and those drinks go down faster
• Look for drinks with less %ABV (alcohol by volume) in them, or make drinks lower by turning them into a spritzer with soda water
• Drink slowly and enjoy it
• Don’t top up your glass before it’s empty – you can easily loose track of how much you have drunk
• Choose a smaller measurement, such as a half pint, a small glass of wine or a single measure of spirit

If you have drunk too much over the festive season, how about signing up as a Dryathlete for Cancer Research UK and join the 1 in 6 people taking on the challenge of ‘one month of no alcohol’ and see what you can achieve.

For more information about alcohol, units and health visit drinkaware.co.uk or speak with a health professional.

Cheers (with my glass of water and lemon) and wishing you Happy Festivities!

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Is it possible to have a healthy Christmas?

With the UK ranked as the second highest consumer of calories over Christmas dinner (pipped to the post only by 2 calories by the USA), it’s pretty easy to see why we don’t have healthy Christmas habits. But is there a way to stay on track during the feasting… I mean festive season? 

The UK is estimated to consume a whopping 3289 calories over Christmas dinner alone, the highest in Europe, almost double than of Lithuania (1885 kcal) and the Czech Republic (1940 kcal). Coupled together with the many Christmas parties in the lead up, the string of sedentary days of leisurely dining followed by the boozy New Year’s party, it’s no wonder why we can gain up to 5 pounds over the festive season.  So let’s talk tactics: here are my 12 days of Christmas tips for avoiding those extra sneaky pounds, and how to stay on track for a healthy Christmas.

Get enough sleep

We often burn the candle at both ends during the wind up to the big day, meaning we are more susceptible to colds and flus. Previous studies have shown that getting 8 hours or more sleep per night can reduce your risk of cold and flu viruses, so be sure to catch your 40 winks every night.

Eat breakfast

While I’m not suggesting croissants and full fat lattes are the way to go, having a healthy balanced breakfast can help you keep going during the day. Try to incorporate some healthy protein such as scrambled eggs or smoked salmon alongside complex carbohydrates to help keep you fuller for longer.

Avoid grazing

Attempt to avoid eating unplanned snacks during the day. Try making a rule such as only eating when sitting down. This can help you reduce mindless eating while chatting with colleagues, or cut down on high calorie canapés at parties.

Stay hydrated

Thirst can often be mistaken for hunger, meaning we can reach for the biscuits instead of the water bottle. Remember to drink at least 1.6 litres of water each day, so keep a bottle on you, or a glass at your desk so you can monitor how much fluid you are drinking.

Stay active

Try to be physically active, and earn your treats. All too often we sit on our bottoms for the majority of the Christmas period. Why not try taking a festive walk, or hit the gym while it’s empty at this time of the year.

Alco-no

Alcohol is high in calories, so it’s easy to blow your daily energy intake with a few Christmas drinks. Try adding ice to your drink to reduce the calories, or ask for a spritzer which is often lower in calories.

Buffet manners

Be selective at the buffet table. It is all too easy to start at one end of the buffet table and get to the other with a full plate and a cheeky sausage roll already in your mouth. So in preparation, scan the spread before you select. This way you can be sure to make healthier choices as you go along.

Eat your greens

Sometimes it’s hard to resist the roast potatoes and other festive fatty carbohydrate. So try to fill at least a third of your plate with vegetables, and swap roast potatoes for parsnips or even sweet potatoes. Or avoid roasting your tatties in unhealthy fats like goose fat, instead try healthy fats like rapeseed oil which is higher in mono- and polyunsaturated fats.

Pass the cream

Pudding such as Christmas Pudding are relatively high in fruit and low in fat. Help keep it this way by avoiding pouring cream or full fat custard. Instead serve it with low fat custard or yoghurt.

Clear the table

With family and friends over for dinners, it is easy to sit at the table all night picking at the uneaten food. Help your waistline by removing temptation out of harms way and putting the food away once everyone is finished, or move the conversation to a different room.

Treats should be treats

It’s easy to accidentally eat a whole tub of festive chocolates in one sitting. Resist the urge by providing a small handful while hiding the rest out the way – out of sight out of mind.

Only stuff the turkey

On Christmas day, only the turkey should be stuffed. It takes 20 minutes for our body to tell our brain that we’ve had enough food, so sit back and relax before heading for seconds, and enjoy a more healthy Christmas.

But most of all don’t worry if you over indulge over the holidays. Apply the principal of 80:20, where you only have to be good 80% of the time, with the remain 20% as treats. We can get back on the healthy wagon come 2017.

Wishing everyone a very happy and healthy Christmas!

The post Have yourself a healthy little Christmas appeared first on Neals Yard Holidays Blog.

We are regularly bombarded with health messages regarding being physically active, and while the magic 10,000 step guideline seems rather basic. Could there be other benefits from the two main type of physical activity groups; aerobic and strength training?

Physical activity is an excellent way to lose or maintain weight and should form part of a healthy lifestyle. Speaking about long term health, the different types of physical activity, resistance or aerobic exercise, can have many health benefits for your body. Getting the balance right could be key to healthy aging. While hitting the 10,000 step guideline is a good target, it is important to know that different types of exercise are important for a healthy lifestyle. In 2011 the UK recommendations were set at a minimum of 150 minutes of moderate, or 75 minutes of vigorous aerobic exercise with some strength training for all adults.

Aerobic Physical Activity

Moderate aerobic exercise is characterised by an increased heart rate and perspiration, whereas in high intensity exercise you may find it hard to say more than a few words in a sentence. This type of exercise is good for weight loss through burning calories when doing the exercise, as well as improving heart muscle strength.

Aerobic activities include:

• Jogging or running
• Dancing
• Cycling
• Swimming
• Aerobics
• Tennis

Dancing can count as moderate or vigorous exercise depending on the style, and is also sociable and fun. Find local dance classes. Fast cycling can count as vigorous exercise.

Resistance Physical Activity

Resistance exercise is commonly thought of as strength conditioning. This is where you use either your own body weight, or training with weights to work your muscles through repeated (reps) lifting exercises. Doing this type of physical activity can increase muscle strength. This includes major muscle groups such as your core (important for balance), arms and legs, and can benefit in everyday life.

Strength training activities include:

• Yoga
• Tai Chi and Qigong
• Weight lifting
• Using resistance bands
• Exercises using your own body weight e.g. press-ups and sit-ups

Yoga and Tai Chi are both good for building and maintaining flexibility as well as core strength.

Physical activity is important for many other conditions, such as reducing the risk of coronary heart disease, stroke and type 2 diabetes. In addition exercise can help improve self esteem and also everyday tasks such as grocery shopping. Therefore in terms of healthy aging, physical activity is important for building and maintaining strong and healthy bones. Both aerobic and resistance physical activity can help build bone density and muscle mass in conjunction with a healthy diet including adequate intakes of calcium and vitamin D, preventing osteoporosis (weakening of the bones) in later life.

Why not try the Couch to 5k plan, aimed at those who need a little help to get physically active along with tips to stay healthy when exercising.

The post Let’s get physical appeared first on Neals Yard Holidays Blog.

The popularity of intermittent fasting has grown over the past few years, catapulted into fame by the Horizon program first aired in 2012. The revelation of what we eat, and when we eat it may determine life expectancy. Traditionally, fasting diets have thought to increase life expectancy and reduce age related diseases, but the impact of weight loss has meant these types of diets are becoming more popular. So what are the types of fasting diets?

Alternate Day Fasting

Exactly as it says on the tin, fasting on every other day with a caloric restriction of between 500 and 600 kcal per day, roughly equating to a 75% energy deficit, followed by what you would normally eat on the next day. Research shows that on feed days, where there are no calorie restrictions, people do not overcompensate for the reduced energy intake on the fast days.

5:2 Diet

This is a very popular diet, comprising of 5 ‘feed’ days and 2 ‘fast’ days. The fast days can be consecutive days, ie a 48 hour fast, or more popularly any 2 non-consecutive days. There is no evidence to show either way of fasting is better than the other.

Is intermittent fasting suitable for everyone?

No. People who are underweight, under the age of 18, have diabetes, are pregnant or breast feeding or have underlying medical conditions should not use fasting as a method of weight loss. Individuals who are at a healthy weight may still benefit from fasting, but there is less research into these benefits so far. If you are unsure speak with your GP first.

Will intermittent fasting help me lose weight?

Unsurprisingly, intermittent fasting, either twice a week or every other day, usually results in weight loss. With a calorie intake of around 25% on a fast day, it is unlikely that you will eat 175% of your calorie allowance on the feed day provided you do not binge. Therefore there is a negative intake of energy consumed, which should result in weight loss.

Are there any side effects?

Generally the most common side effect people feel is extreme hunger on fast days, particularly when you start this diet. Additionally, you may have side effects such as tiredness and lack of energy, headaches or constipation.

And eating out can be a tough problem considering the restriction on food intake, so here are some high street food chains which have fast day food options.

But are there any other health benefits?

Research shows that calorie restriction and intermittent fasting can be beneficial for healthy ageing of the brain. The theory behind this is that reduced caloric intake can prolong the lifespan of the nervous system through metabolic and cellular pathways. Strictly speaking, it can help to reduce cell stress and help protect against genetic and environmental factors, but most studies have been conducted in animal and insect models, rather than in humans.

A second report, which looked at several clinical trial outcomes identified a small number of studies which showed a reduced prevalence of coronary heart disease or diabetes diagnosis in humans. However, there are few human studies to date, and further research is needed to confirm any metabolic effects of fasting.

So, in summary, the 5:2 diet and alternate day fasting can both be used for weight loss, and is down to personal choice. There is no evidence to show how you split the calories over the day has any impact on weight loss – choose the way that works best for you. Individuals should eat healthily on non-fasting days, and not worry about exact calories, but try to aim for foods that are high in protein and fibre to help you feel full. As people tend not to compensate completely for calorie deficit on non-fast days, this results in a net loss of calories, which translates to weight loss.

The BBC Food Collections and the 2 Day Diet both have several intermittent dieting restricted recipe ideas available.

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So it’s finally summer, with longer and – fingers crossed – warmer days. Time for school and family holidays. And the best time of year for one of our oldest and most treasured of pastimes: cycling. So what’s the cycling health benefit?

Think about it: no need to layer up for that weekend ride with friends or worry about your lights lasting all the way home. Just fresh air, good company, and the feeling of freedom.

And if cycling rolls back the years and reminds you of your younger days, scientists may have discovered why.

Greatest cycling health benefit revealed in study

Earlier this year researchers at King’s College London published the results of a study that looked at the effects of aging on both body and mind. Testing the muscle strength, lung power and exercise capacity of amateur male and female cyclists aged 55 to 79 showed their key physiological functions to be the same as those of much younger adults.

Most of us are bored of the message that exercise is good for you. But I bet regular cyclists are feeling pretty great right now, knowing that the ultimate cycling health benefit is a younger body.

The good news is, it’s never too late to get back on your bike. But don’t just do it on holiday or in the summer; stick with cycling for the long term, whatever your ability, and it will pay off.

4 tips for enjoying the number 1 cycling health benefit

As with most things in life, switching to a healthier way of living through cycling is simpler than it sounds. Here are a few easy tips to get you going:

1. Build cycling into your routine: Adults need at least two and a half hours of moderate exercise a week. Use the bike for local journeys – to work, school, the shops – and you’ll meet this easily.
2. Get help to build your confidence: Schemes in London, Manchester, Newcastle and many other places offer free or subsidised practical advice to help you stay safe on your bike. Search online for ‘free cycle training’ and check out these easy tips for safe riding.
3. Cycle on weekends: Get to know your area, either on your own or with the family. Discover local parks or arm yourself with a Sustrans map that shows cycle routes where you are.
4. Go on social rides: For safety in numbers and the chance to meet new people, search online forums for information on regular local rides. Or join free rides organised by British Cycling – Sky Rides, open to everyone, and Breeze rides, aimed specifically at women.

Need inspiration to get started? There’s nothing better than hopping on the saddle and going for a spin in beautiful surroundings, so check out our wellbeing holidays offering cycling.

The post The number 1 cycling health benefit appeared first on Neals Yard Holidays Blog.

EHIC card, what’s that you may ask? A health emergency might be the last thing on your mind when you’re heading off on a wellbeing retreat abroad.

But we all know it’s good to be prepared. And, if you’re a British or other EU national travelling in Europe, there’s an easy way to stave off costly medical bills.

Four letters for you: EHIC. Since 2004, the European Health Insurance Card and its predecessor, the E111, have helped tourists from the EU and several other nations receive state healthcare free of charge or at a reduced cost in each of these countries. It’s quick and easy to apply, and it doesn’t cost you anything.

It’s a great tool for accessing local medical services, as I found out on a trip to The Netherlands. A cycling accident left me with a broken shoulder and an eye-watering bill for over €800, to cover ambulance time, x-rays and a doctor consultation. My EHIC card proved I was entitled to the care I’d received. I didn’t pay a single cent.

A quick run through…

…what the EHIC card is:

• proof you’re entitled to treatment that allows you to continue your holiday until it’s time to go home. Care for pre-existing conditions is also covered.
• available to EU nationals aged 16 or over, and citizens of a few other European countries. Get EHICs for your young ones by including them as dependents in your application.
• free and easy to apply Any charge for an EHIC card is a scam.
• potentially helpful in getting the excess on your travel insurance (medical) claim waived, so keep any bills and receipts.

…and what the EHIC card isn’t:

• a substitute for a travel insurance. Make sure you have good medical cover alongside EHIC.
• a guarantee you won’t have to pay – if locals do, so do you.
• no repatriation costs covered and additional charges for hospital stay, etc, may apply.
• private healthcare costs not refundable, so pick a state-run healthcare provider to benefit.
• not accepted in Monaco, San Marino, The Channel Islands, The Vatican and The Isle of Man.

Though this might seem obvious, remember to take your EHIC card with you when you set off to a European retreat, or you may be billed privately in a medical emergency. When it expires, renew it. Look after your EHIC card, and it will look after you.

Sources: MoneySuperMarket, NHS Choices

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Practising yoga and meditation is a key part of keeping physically fit in the Ayurveda tradition. But an everyday exercise that requires even less preparation and planning – walking – can also go a long way towards improving our health and wellbeing. So here’s our Ayurveda tip.

It seems like stating the obvious – and it is! And yet it may well be a blasé attitude towards the most straightforward form of exercise that means we don’t make the most of walking and the benefits it can have.

Why walk?

Walking is a big part of a wholesome, ayurvedic lifestyle. Let us walk you (sorry, we couldn’t help ourselves) through why we’ve picked this as our current Ayurveda tip:

• Walking is singled out as a way to gently achieve balance in the three doshas, or human biological energies: vata, pitta and kapha.
• It’s proven to reduce the risk of heart disease – as well as stroke, diabetes, and many others.
• Taking time to walk is taking time to reflect. It encourages mindfulness and helps us become more focused.
• Walking reduces stress and improves your mood – something that is so easy to forget when we’re in the thick of it and can’t be physically removed from our desk chair.

And let’s not forget that walking doesn’t involve any special kitting out. Plus, it’s completely free!

But walking is a luxury – I’m too busy

The vast distances we have to cover every day, and the need to get to places quickly or at short notice, mean that we often choose an alternative to walking.

We become more and more reliant on public transport and our cars. Even when walking is an option, it might not be the first one we think of.

But it doesn’t have to be that way. Taking a moment to slow down and reintroduce walking into your day can make a world of difference.

You could choose to really delve into it and match your walking routine to your body type in Ayurveda terms.

And here are some other quick tips on rekindling the connection with your own feet. See which ones are the most practical for you:

• Walk to the shops, instead of driving.
• At lunch time, go for a walk with a colleague instead of staying at your desk
• Use the stairs, not the lift
• Make it a family thing – weekly walks through the woods or in the neighbourhood.
• Escape on a walking holiday and bring back inspiration for change in your everyday routine.

So take a hike, walk the walk, or choose any other idiom you like. But whatever you do, don’t walk away from walking.

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Thanksgiving and feeling deep gratefulness are two different things.

Are you convalescing after a festive period full of family visits, indulgence and unwrapping of presents? If yes, chances are you will have spent a great deal of your time saying things like ‘Thank you’. Or ‘Ta’. Or ‘Thanks, Auntie Jane, I feel very much like a stuffed turkey myself.’

Giving thanks is a common social convention. We are often truly thankful for the tangible presents we get at specific times of year. Even if we have learned to expect and to deserve them.

But, now the festivities have passed, what of other, unearned gifts? Moments of beauty, like a falling flower petal. The chance glimpse of a shooting star. The freedom of riding a bike. All of them have the power to lift us with their unconditional, unexpected nature.

It’s our gratefulness for these that generates a wave of happiness. That’s the proposal of David Steindl-Rast in the 2013 TED talk ‘Want to be happy? Be grateful’. Happiness follows on from being fully aware of the gift we’ve been presented with – the essence of being grateful.

But experiencing isolated instances of gratefulness is not enough. The key to being happy is ‘grateful living’ is an ongoing awareness that every moment we have is a gift. The gift is that of opportunity – for enjoyment, for rising up to challenge. ‘[…] If we avail ourselves of the opportunity, it is the key to happiness.’

The tangible impact of gratefulness

Grateful living can have positive effects on our physical wellbeing too. In a New York Times article on gratitude, John Tierney cites an academic study into the phenomenon. People who kept a weekly record of things they were grateful for showed higher rates of optimism. They felt happier and had better physical health than participants who didn’t keep a record. Individual testimonies back this up.

But how can we achieve gratefulness, this acute awareness of the opportunity every moment brings? David Steindl-Rast’s formula is simple: stop, look, and go. Take time; sense what the moment has gifted you; act on the opportunity the moment presents.

For a simple but effective way to practise gratefulness, try out Deepak Chopra’s essential practices for gratitude:

1. The gratitude journal – record the things that brought you happiness, peace or inspiration.
2. The ‘thank you’ letter – write to someone who had a big positive impact on you.
3. The gratitude walk – go out of your office or home for just 20 minutes.

We hope these tips for experiencing gratefulness more often give you a successful and peaceful start to 2015. The clue is in the name, of course: Happy New Year – and a happy new day, happy new moment.

You may also be interested in our mindfulness blog and mindfulness retreats.

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