Top Ten Habits of Healthy People

We're on the countdown to the Christmas Party season. Somehow 2015 is nearly over, how has it been for you? If your goal at the start of the year was to achieve some amazing fitness goals, feel really good about yourself and look great naked let me explain how.

It’s easy to get lost in the various fad diets that appear on the market and confused by the latest fitness trends. The truth is that most diets DON’T work and most fitness programmes WILL work if they are just followed consistently.

The real key to achieving your goals is to create really good habits that can allow you to consistently perform at your best. Don't be like everyone else and make some empty promises to yourself on 1st January, start getting into great habits now!

Here are ten great habits of healthy people...

1. Exercise
If we all moved a bit more then we’d all feel a lot better about ourselves! Don’t focus on the end goal, just start off with creating a routine. If you decide you’re going to run a marathon this year but the thought of getting started fills you with dread you’re probably going to give up on your goal quite quickly.

In an ideal world I would advise that you try to move in some way every day, but try this as a goal for this year…

I recommend that you aim for 150 workouts in 2015. Get to the gym or put on your running shoes three times EVERY week for the whole year and I guarantee you will be looking and feeling so much better in 12 months’ time!

2. Make a plan

Failing to plan is planning to fail!

Nothing happens until we decide it’s going to happen and if you make a commitment with yourself then you need to get in the habit of fulfilling that commitment each week.

Don’t see it as a chore. If you have a meeting with your boss at 9am every Monday morning then you know you have to show up. Make the appointments with yourself even more of a priority!

3. Get some sleep.
Sleep is vital to a healthy lifestyle. You can survive on four hours sleep per night but your body won’t thank you for it. Create an environment that will allow you to switch off: No television, no mobile phones, keeps the room dark and at a comfortable temperature and most importantly invest in a great bed, you spend a third of our life there, look forward to getting in it! In just a few weeks’ time you will be one of those really annoying bouncy early morning people! ;-)

4. Meditate.
The thought of switching off from the outside world and switching in to you is one that scares most people. Just find a quiet place to relax and switch off your mind and focus on taking deep breaths for 5-10 minutes and it will allow you to switch from a re-active state to very proactive and in control person.

5. Listen to music.
Listening to your favourite artist or to a song that takes you to your “happy place” can really put a smile on your face, be an amazing stress reliever and also a great way to get you “in the zone” for your training sessions.

6. Get up early.

Make an appointment with yourself every morning. Don’t press the snooze button, get up, have a pint of water, have a high protein breakfast, go for a walk, take five minutes to plan a great day and head off to work with plenty of time to spare. I guarantee you will have an amazing day! Now imagine what you could achieve if you did this every day?!

7. Avoid alcohol.
After a stressful day the perfect way for most people to unwind is with a nice glass of wine, right? The odd glass now and then won’t do too much harm but binge drinking and a dependency on alcohol is a recipe for disaster. Love life, have fun, just don’t be dependent on anything to make you happy!

8. Laugh more.
Don’t take life too seriously, laughter really is the best medicine to unwind, de-stress and have fun. The therapeutic effects of a good giggle can decrease your stress hormones, increase your “feel good” endorphin levels and allow you to release your frustrations and boost your self-esteem. So dig out that comedy DVD or give your funniest friend a call.

9. Have sex!
There are many benefits to a good sex life. Having fun and really being in the moment with your other half is an incredible way to unwind. People who have a great sex life are happier and less stressed!

10. Act like a kid
Life was much less complicated when we were kids and sometimes we forget that just because we’ve grown up doesn’t mean we can’t still act like a kid! Work, relationships and even your training sessions can become tedious and dull quite easily. Make these things more fun, playful and enjoyable and you’ll get so much more from each of them!

The Healthiest Cookies EVER

If you're a fan of baking then we have an amazing recipe for you. Sarah Blackwood singer, baker and trainer at All About You has shared her fantastic recipe here. All ingredients are vegan and Paleo diet friendly and the end result tastes fantastic!...

The Recipe Makes 12 cookies

Ingredients:

1 1/2 cups raw walnut halves
1 cup medjool dates, pitted (about 10-12)
1/4 teaspoon Himalayan salt
1/2 teaspoon bicarbonate soda
1 teaspoon vanilla extract
1 flax egg (1 tablespoon ground flax or chia seeds + 3 tablespoons water mix and stand for 15 mins- I just used whole chia seeds)
1/2 cup dark chocolate chips - I used Lindt 90% chocolate cut about 8 squares into little chunks 

Directions:

Preheat the oven to 350F/175C and line a baking sheet with parchment paper or a silpat. In the bowl of a food processor fitted with an “S” blade, process the dates and walnuts together until a crumbly texture is formed. Add in the salt, baking soda, vanilla, and flax egg and process again until the batter is relatively smooth, a little stickier than traditional cookie dough. 

(I used a vitamix and just before adding the chia egg to the mix I stirred in the salt, bicarb and vanilla then added the whole lot into the date and walnut mix)

Mix in the chocolate chips 

Spoon the batter onto a lined baking sheet, and use your hands to gently flatten the cookie dough. (Tip: Wet your hands with water to prevent sticking!) Bake at 350F/175C for 12 minutes, or until the edges are slightly golden. Allow to cool on the pan for 10 minutes, then transfer the cookies to a wire rack to cool completely.

Serve immediately, and store the leftovers in a sealed container in the fridge or freezer for best shelf life. These cookies should last a week in the fridge, and a month or more in the freezer.

Beat Stress With Reflexology

Our Reflexology and Acupuncture Team, Martine and Natalie Vegoda explain how the ancient art of reflexology can be used as an incredibly effectively treatment for stress...

STRESS CAN AFFECT ANYBODY.

[ WORRY, FRUSTRATION, SHAKING, INSOMNIA………

[ DEPENDING ON YOUR PERSONALITY, IT IS VERY MUCH AN INDIVIDUAL PERCEPTION.

[ IT IS HOW YOUR BODY REACTS TO EXTERNAL PRESSURES THAT YOU PERCEIVE TO BE DIFFICULT OR UNCOMFORTABLE AND IT CAN CREATE BOTH PHYSICAL AND EMOTIONAL CHANGES.

[ SOME STRESS IS HELPFUL IN HELPING YOU TO PERFORM AT YOUR BEST BUT STRESS BECOMES A PROBLEM WHEN INSTEAD OF HELPING YOU TO PERFORM, IT BECOMES COUNTERPRODUCTIVE.

[ STRESS OVER A LONG PERIOD OF TIME CAN DEVELOP INTO CHRONIC STRESS AND IT IS THIS THAT CAN MAKE US QUITE UNWELL.    

How you can use Reflexology to offset stress....     

[ REFLEXOLOGY CAN BE A NATURAL, NON-INVASIVE OPTION TO OFFSETTING THE EFFCTS OF STRESS ON YOUR HEART AND OVERALL HEALTH.

[TREATING THE BODY  MIND AND SPIRIT AS A COHESIVE SYSTEM, IT ENDEAVORS TO GET TO THE CAUSE OF THE PROBLEM NOT ITS SYMPTOMS.

[ WITH ITS ROOTS DATING BACK TO ANCIENT EGYPT, REFLEXOLOGY WORKS ON THE PREMISE THAT THE MAJOR ORGANS, NERVES AND GLANDS THAT MAKE UP THE BODY ARE CONNECTED TO REFLEX POINTS IN THE SOLES, TOPS AND SIDES OF THE FEET.

[ THROUGH THE SEQUENTIAL APPLICATION OF GENTLE COMPRESSION TECHNIQUES APPLIED TO SPECIFIC AREAS OVER THE FEET, REFLEXOLOGY POSSESSES THE CAPACITY TO CANCEL OUT THE EFFCTS OF STRESS WORKING TOWARDS STIMULATING YOUR BODY’S OWN HEALING PROCESSES WHILE HELPING YOUR BODY TO REACH A STATE OF DEEP RELAXATION IN A NATURAL WAY.

[THE TECHNIQUE OF REFLEXOLOGY IS OFTEN USED AS A TYPE OF PREVENTATIVE MAINTENANCE AND TODAY IT IS INCREASINGLY BEING INTEGRATED INTO TRADITIONAL MEDICAL PRACTICES.

Prawn Thai Green Curry with Noodles and Kale

Here's our latest delicious recipe from our friends at Tootoomoo...

*6 ounces dried rice noodles 

2 teaspoons olive oil 

1/3 cup chopped green onions 

1 tablespoon chopped fresh garlic 

1 tablespoon chopped fresh ginger 

2 tablespoons Thai green curry paste 

1 1/4 cups matchstick-cut carrots 

1/2 cup unsalted chicken stock 

1 (13.5-ounce) can light coconut milk 

6 cups packed chopped kale (about 1/2 bunch) 

1/4 teaspoon salt

1 pound peeled medium sized prawns

1/4 cup chopped fresh cilantro 

1 teaspoon grated lime rind 

1 1/2 teaspoons fresh lime juice

*Check noodle cooking time before you start so that they are ready to serve immediately the curry is; they usually take a few minutes.

1. Heat oil in a large skillet over medium-high heat. Add green onions, garlic, and ginger; sauté 1 minute. Stir in curry paste; sauté 30 seconds. Add carrots, chicken stock, and coconut milk, stirring well to combine; bring to a simmer, and cook 5 minutes.

2. Fold in kale; sprinkle with salt. Cook 3 minutes or until kale is wilted and tender. Add shrimp; cook 3 minutes or until shrimp are done. Remove from heat; top with cilantro, lime rind, and juice. 

3. Prepare rice noodles according to package directions. Drain and rinse with cool water. Drain and set aside.

Treating Insomnia with Accupuncture

                                                         

If you are unable to sleep in some capacity throughout the night, you may have a form of insomnia.

You may have trouble falling asleep, staying asleep or both, or you may wake early before your alarm unable to get back to sleep.

Chinese medicine works on the principle that all these different forms of sleeplessness point to a deeper, underlying imbalance that needs to be addressed so that you can benefit from a quality night’s sleep.

If you are someone who suffers from any degree of insomnia, traditional Chinese acupuncture may be able to help you.

HOW DOES TRADITIONAL CHINESE ACUPUNCTURE TREAT INSOMNIA?

In order to treat insomnia, your practitioner will focus on three specific aspects of your health:

[ The specific pattern of your sleep problem

[ Your emotional health and the effects of stress in your life

[ The condition of your physical health and general wellbeing

 Knowing these things provides your acupuncturist with important information regarding the root of your insomnia (the underlying condition which may be causing or contributing to the problem). An “underlying condition” can be anything from work related stress to habitual, repressed or unresolved emotions. It could also be a pattern of pain/discomfort while sleeping, a result of menopause or ageing or even a problem rooted in your digestion. The point is, in Chinese medicine, if your health is suffering in one area, your sleep will reflect that problem. Once these factors are identified, your practitioner will tailor a treatment to simultaneously address your root condition and your sleep problem with the aim of restoring a normal sleep cycle for you as soon as possible.

PLEASE NOTE

 Traditional Chinese acupuncture is not a substitute for Western medicine. It is a complimentary therapy. If you have a specific medical condition, always follow appropriate Western medical advice.

We are members of the British Acupuncture Council and abide by a code of ethics maintaining high standards of education discipline and practice.                          

PRESS

Toyah Willcox – Toyah Willcox Cured Insomnia With Acupuncture

British singer Toyah Willcox has credited acupuncture with ending her 40 years of insomnia.

The I Want to Be Free hitmaker began suffering disturbed sleep when she studied for exams as a teenager, and she continued to struggle after finding fame in the 1980s. Willcox, 54, explored alternative therapies after suffering a bad reaction to medication, and since her first acupuncture session last June (12), she has finally been able to sleep through the night.

She tells Britain's Daily Express newspaper, "I'm teetotal and health conscious so I decided to look into more natural methods of curing my sleep problems. I drink Chamomile tea and use aromatherapy.

"I'd tried (acupuncture) 30 years ago for some joint pain and, while it was successful, I didn't think anything would help me sleep. However, I went along for a session in June last year and I was so relaxed I fell asleep.

"At first I went for a session every week but now my consultant says I only need a 90-minute top-up session every three months. Acupuncture has made all the difference to my sleep. "Now when I go to bed at midnight I can sleep for seven hours. I have more energy and my brain feels more alert."

22 January 2013, Contactmusic

About us                

WWW.HEATHLANDSCLINIC.COM

Members of the British Acupuncture Council, we are two sisters who work and trained together in Traditional Chinese medicine. We offer effective caring and Individual professional help for all your unwanted ailments. We also offer Reflexology.

Over the years we have built up vast clinical experience in our private practice and have effectively treated a wide range of conditions. We are committed to listening to your needs, formulating treatment plans for you as individuals and offer you continual, caring support through all your ups and downs on your journey to better health.

Treatments focus on the root of your condition as well as your individual symptoms which often leads to a more lasting solution to your problem. All treatments are safe and aimed at working harmoniously alongside Western medicine.

Martine and Natalie will be working from our Treatment Suite at All About You every Tuesday. To arrange a free consultation please CONTACT US at the studio. 

Recipe of the Week - from Tootoomoo

Thank you to our friends at Tootoomoo for another great and simple to follow recipe!

Salmon Tartare

This recipe is not only easy to follow, it is also packed with healthy proteins and omega 3 and super low in carbs!  You could also swap salmon for tuna or beef.

Ingredients

-          Sushi grade salmon/ tuna (allow 150-200g per person)

-          Avocado

-          Chives

-          Sesame oil

-          Mirin (Japanese rice wine)

-          Soy sauce (preferably Japanese soy)

-          Wasabi (kizami or fresh wasabi would be amazing, paste would be alright)

Instructions

-          Dice sushi into fine pieces (or chunkier if you would so prefer). A very easy way of doing so is by scraping the piece of fish with a teaspoon. Using this method also helps eliminate the sinew or lining as opposed to using a knife.

-          Mix soy and mirin into the diced salmon at a 1:1 ratio, add a couple drop of sesame oil, finely chopped chives and wasabi (please add wasabi to taste, fresh wasabi gives the extra crunchy texture)

-          Roughly dice the avocado, season with black pepper and set aside

-          Using a cake ring, lay avocado in the base and give it a gentle firm push to set the shape, then apply the same to salmon on top

-          Remove ring and voila!

-          Tobiko (fish roe) could also be added on top as a garnish

The Treatment Suite At All About You

Our Treatment Suite continues to go from strength to strength at the studio. We have an amazing team of therapists delivering Osteopathy, Reflexology, Acupuncture, Thai Yoga Massage and Sports Massage. Read on to find out more and if you would like to book a free complimentary consultation with any of our therapists then please CONTACT US at the studio.

Stephen Sacks

Harley Street Osteopath Stephen Sacks has one simple approach – find it, fix it and leave it alone but maintain it and give you the tools to make sure it does not come back. In order to do this, he uses a variety of methods from osteopathy, acupuncture/dry needling, sports taping and electrotherapy. His special interests right now include myofascial pain, shoulder conditions, headaches and knee pain but he loves dealing with everything from head to toe, and with full confidence. 

Stephen is based at All About You every Monday and Wednesday morning.

Ana Seymenska – Thai Yoga Massage

Thai Yoga Massage is a unique and powerful healing art that has been an integral part of traditional Thai medicine for thousands of years. In a unique way, Thai massage blends elements of acupressure, Yoga, reflexology, physiotherapy, meditation, energy healing, chiropractic and Ayurveda. Thai Massage has many benefits, including relief from multiple ailments ranging from asthma and migraines to sprains, bruises, and anxiety. Further benefits include the relief of physical and emotional tension, ameliorated sleep, improved flexibility, a greater awareness of body and mind, and a release of blocked energy.

Ana  is available for treatments all day on Thursday's.

Martine and Natalie Vegoda – Accupuncture and Reflexology

Sisters, Martine and Natalie are committed to offering complementary and alternative health care of the highest standards of safety and quality.

Acupuncture forms one of the therapeutic branches of an ancient integrated system of medicine known as Chinese medicine. Originating in China, and having 2,000 years of undisturbed continuity, it has evolved since then to become the systematic, modern form called traditional Chinese medicine.

Reflexology is an ancient holistic therapy based on the principle that all of the organs and systems of the body are mirrored through a network of zones and reflex areas on the feet. Energetically, all of these zones and reflexes are connected through a number of meridians.

Martine and Natalie are now offering treatments at the studio on Tuesday's.

Sports Therapy

Sports Therapy is an aspect of healthcare that is specifically concerned with the prevention of injury and the rehabilitation of the patient back to optimum levels of functional, occupational and sports specific fitness, regardless of age and ability. Areas of this practice include pre-participation screening, equipment recommendations, and cardiovascular fitness programs designed to assist in a safe return to activity.

Mario Christou and our Sports Therapy team are available for treatments every day at the studio.