From juice cleanses to restrictive diets, these programmes claim to eliminate toxins, boost energy levels and kick-start weight loss. However, as the popularity of detoxes has increased, so has scepticism among health experts. 

The concept of detoxification 

Detoxes date back to around 2000 BCE when ancient Greek and Egyptian civilisations believed that the food they consumed contained toxins harmful to the body. In response to this perceived threat, fasting and days of self-denial became common practices. 

At its core, the concept of detoxification is based on the idea of eliminating harmful substances, or “toxins” from the body. Proponents argue that our modern lifestyles expose us to myriad pollutants, processed foods and environmental toxins that can accumulate in our bodies, leading to fatigue, digestive issues and a range of health problems. Detoxes have become a means to cleanse the system and restore balance. 

Arguments against detoxes 

The human body possesses remarkable natural detoxification mechanisms, primarily centred around the liver, kidneys and digestive system. These organs work tirelessly to neutralise and eliminate toxins, ensuring the body functions optimally. Critics of detox diets argue that the body does not need external interventions to detoxify, as it is well equipped to perform this function on its own. 

Types of detox programmes 

Detox programmes come in various forms, ranging from juice cleanses to fasting and specialised diets. Juice cleanses, for instance, involve consuming only fruit and vegetable juices for a designated period, while fasting may require abstaining from solid food altogether. Some detoxes incorporate supplements, herbs or even colon cleanses with the aim of enhancing the elimination of toxins. 

Potential benefits 

Advocates of detoxes often report feeling increased energy, improved digestion and even weight loss after completing a cleanse. Some studies suggest that certain components of detox diets, such as increased water intake and a focus on fruits and vegetables, can contribute positively to health. Additionally, the psychological impact of completing a detox may lead individuals to make healthier choices and adopt better lifestyle habits. 

Risks and limitations 

The body’s natural detoxification processes may be disrupted and the immune system could be compromised. Moreover, the weight loss observed during a cleanse is often water weight and may not be sustainable in the long term. 

Individual variability 

According to experts, one critical factor in the effectiveness of detoxes is individual variability. Each person’s body responds differently to dietary changes and detox programmes. What works for one individual may not yield the same results for another. Factors such as age, overall health and pre-existing conditions all play a role. 

Overall, detoxes and cleanses have been picked up on by many people seeking a quick fix for health concerns. While there may be anecdotal evidence supporting the benefits, scientific backing is limited and potential risks exist. 

If it’s the route you choose, consulting with a healthcare professional before you start ensures a safer approach, however many doctors insist that nothing beats a balanced and varied diet, regular exercise and lifestyle habits that support the body’s natural detoxification processes. 

The post The Detox Dilemma appeared first on RG Magazines.

Most of us are taught from a young age just how important good nutrition is to fitness. Less attention is paid to the impact it has on our emotional state. 

Fresh fruits, vegetables, nuts, fish, beans and whole grains provide energy for staying active and nutrients for growth and repair and general health. They also reduce anxiety and depression, improve concentration and help with mood swings. 

Meanwhile, if you fill your plate with processed meats and refined sugars and consume drinks with no nutritional value, you’re setting yourself up for problems: fatigue, stress, mood disorders and impaired brain function are among them. 

It’s a connection that went unchecked by the medical field for many years. Today however there is a better understanding, particularly of how the health of the gastrointestinal tract directly affects the brain chemistry and mood. 

As explained by the American Psychological Association, microbes in the GI tract do more than just block harmful microbes and defend against pathogens. 

“Gut bacteria produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory and mood. For example, gut bacteria manufacture about 95 per cent of the body’s supply of serotonin, which influences both mood and GI activity.” 

If you’re unsure of what to eat to achieve the greatest benefit below are some tips: 

Foods to improve mood 

For a sunnier disposition, Betty Doyling, a fitness columnist for The Royal Gazette, recommends that everyone include the following in their diet: 

1. Green vegetables Leafy green vegetables such as spinach, kale and collard greens are high in potassium and calcium which are said to be able to help regulate stress hormones and improve sleep cycles. 

2. Fatty fish Salmon, tuna and halibut are rich in two types of omega-3 acids which are linked to lower levels of depression. A 3.5oz serving of salmon provides 2,260mg of eicosapentaenoic acid and docosahexaenoic acid – experts say most adults need 250mg to 500mg of combined EPA and DHA per day. 

3. Beans and lentils Beans and lentils are great sources of B vitamins, which increase the level of our happy hormones – serotonin, dopamine, norepinephrine and gamma aminobutyric acid. These neurotransmitters are chemical messengers; the signals they carry to cells help regulate mood and stave off clinical depression and anxiety. 

4. Dark chocolate Like beans and lentils, the flavonoids in cocoa help modulate the production of neurotransmitters such as serotonin and dopamine which leads to feelings of happiness and wellbeing. 

5. Nuts and seeds Nuts help you stay fuller, longer, which keeps irritability at bay. They also pack a big punch of tryptophan, which is said to improve mood. 

6. Berries Berries are also rich in flavonoid, which helps regulate mood, improve memory and reduces inflammation. Berries are also packed with antioxidants that can help support brain function and promote positive energy. 

The impact of processed foods 

People whose diets are high in processed foods, refined sugars, and unhealthy fats are said to have increased risk of depression and anxiety. 

Such foods not only lack the nutrients needed for optimal brain function but also promote inflammation and disrupt gut microbial balance, contributing to mood imbalances and decreased wellbeing. 

Sugary drinks, frozen meals, deli meats and most breakfast cereals are among the things to avoid if a happy state of mind is what you’re after. 

What makes it tough to walk away is that processed foods sometimes have added salt, sugar and fat which make their flavour more appealing than healthy options. 

If you eat them regularly however, the outcome is certain. According to the British Heart Foundation, research has proven that a poor diet will actually shorten your life as overconsumption of salt, fat and sugar increases the risk of serious illnesses such as obesity, high blood pressure and diabetes. 

“It showed that those who ate the most ultra-processed food were 24 per cent more likely to experience serious heart and circulatory events including heart attacks, strokes and angina,” the BHF reported. 

“Each ten per cent rise in daily intake of ultra-processed food was linked with a six per cent increase in heart disease risk.” 

Food and length of life 

Research has long proven that a healthy diet of fruits, vegetables, whole grains and healthy fats will reduce the risk of chronic diseases. 

That’s not the only benefit. Eating well can also extend life expectancy. Health professionals say that people who switch from typical western eating and follow a Mediterranean-style diet instead, can add as many as ten years to their time on earth. 

Rooted in the traditional eating habits of countries bordering the Mediterranean Sea, Mediterranean diets emphasise consumption of nutrient-dense, whole foods. 

Especially important for cardiovascular health are heart-healthy fats in olive oil and omega-3 fatty acids in fish such as salmon. Both reduce the risk of heart disease, the leading cause of death. 

Diet and productivity 

The quality of food we consume plays an important role in energy and brain function, both of which have tremendous influence over productivity in the workplace. 

A steady supply of nutrients is vital for the brain to function at its best – fruits, vegetables, lean proteins and complex carbohydrates are all essential. 

Particularly important are omega-3 fatty acids, walnuts and flaxseeds for cognitive function. A steady supply can improve concentration, problem-solving and memory. 

The post What you eat does matter appeared first on RG Magazines.

Ultimately, it leads to a conversation filled with scepticism and disapproval. 

Trevor Johnstone, the founder of Plant Based Fuel BDA, believes that “everything that we need comes from the earth” as plants have an abundance of vitamins, minerals and other vital nutrients. 

“The animals don’t make calcium and iron. The plants do,” he said. 

The “plant-based chef and nutrition advocate” is “passionate about motivating and encouraging people to eat healthier in order to live better”. 

His concern is that misconceptions about vegan and vegetarian diets have led people to believe they don’t provide all the vitamins that are necessary for wellbeing. 

Meat eaters argue that animal products are vital sources of nutrients not easily obtainable through a plant-based diet and that without careful planning, it’s tough to ensure adequate intake of nutrients like B12 and omega-3 fatty acids from plant foods. 

According to Mr Johnstone, it’s not exactly true. Although B12 typically comes from animal products, changes in agricultural practices have caused meat eaters to take supplements to ensure they get their required dosage. 

Another myth sometimes shared is that a plant-based diet will raise the cost of your grocery bill. That’s also not necessarily so, the entrepreneur said. 

He believes that prioritising whole foods over processed vegan alternatives and consuming diverse fruits, vegetables, grains and seeds, and sea vegetables like kelp and sea moss, can help maintain a balanced diet and be economical and nutritious. 

He has seen success especially, when people prepare meals at home; Mr Johnstone feels that health benefits such as chronic disease risk, increased vitality and sustained energy levels, make cooking yourself worth the extra effort. 

“As long as you stick to whole foods and not processed vegan foods, the diet is not expensive,” he said. 

Plant Based Fuel BDA provides “high quality and creative plant-based/vegan food”. 

The idea is to make meals that taste good and are good for human health and the health of our planet. Mr Johnstone offers his services as a personal chef and caterer, gives cooking demonstrations and talks and provides weekly menus for people who can’t find the time to cook for themselves. Past selections include country fried mushrooms, poke salad bowls, chickpea sandwiches, black-eyed pea sliders and blueberry cheesecake. 

“We truly believe that plant-based nutrition is the way of the future and that doctors in the future will no longer prevent/cure disease with medicine but with nutrition. Once people get educated on what, how and when to eat we believe that the chronic diseases that are destroying our species will no longer exist,” his website states. 

“We want to raise the bar and break stereotypes while opening people’s minds [to] the power of plant-based vegan.” 

While not everyone may choose to adopt a vegan or vegetarian lifestyle, by steering clear of processed foods and ensuring at least one day a week is meat-free, it is possible to improve overall health and wellness. 

To bring out the best in food, people should consume foods at the same time of year that they are grown. Doing so adds flavour and nutritional content and minimises the environmental impact of long-distance transportation and the use of artificial means to extend shelf life, he said. 

Expanding our taste buds to include a wider variety of fruits, vegetables, legumes and whole grains not only adds diversity to our meals but also ensures a richer intake of essential nutrients. Vitamins, minerals, fibre and antioxidants are vital for maintaining optimal health and reducing the risk of chronic diseases. 

Additionally, by reducing our reliance on meat, we can contribute to environmental sustainability. Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation and water pollution. Therefore, by consuming less meat, we can lessen our ecological footprint and promote a more sustainable food system for future generations, Mr Johnstone added. 

Moreover, adopting a “no meat Monday” or similar approach encourages mindfulness about our food choices and fosters a greater appreciation for plant-based cuisine. It can also serve as an opportunity to explore new recipes, flavours and cooking techniques, making the transition to a more plant-centric diet both enjoyable and sustainable in the long run. 

Through his work with Plant Based Fuel BDA, Mr Johnstone emphasises the abundance of nutrients in plant foods, the affordability of whole food options, the benefits of eating locally-sourced food in season and the importance of long-term health. Taken together, the knowledge helps individuals to make informed dietary choices that prioritise both personal and community wellness. 

Ultimately, while the decision to follow a vegan or vegetarian diet entirely may not be for everyone, making small changes to reduce meat consumption and increase the intake of plant-based foods can have profound benefits for the environment and our overall wellbeing. As we navigate the misconceptions surrounding plant-based diets, we pave the way for a healthier, more sustainable future, individually and collectively. 

For more on Plant Based Fuel BDA visit plantbasedfuelbda.com 

The post Meatless? Can you have a balanced diet without meat? appeared first on RG Magazines.

People are often too embarrassed to ask questions about what is a natural aspect of human health and should be devoid of shame. On the flip side, those who seek assistance ultimately reap the benefits of improved sexual wellness and overall wellbeing. 

According to Kaurie Daniels, a naturopath and co-owner of Natural Mystic Hub Health Store, herbs offer a holistic approach and hold the key to rejuvenating libido and supporting healthy intimacy. 

Contrary to popular belief, libido struggles are not exclusive to the elderly. Ms Daniels has noted a concerning trend where people in their 20s are grappling with challenges. She attributes the phenomenon partly to dietary habits, emphasising the significant impact of nutrition on bodily functions. 

“Their bodies are not doing what they once did before,” she said. 

“With mediocre food quality, people have to do double the work to maintain a healthy lifestyle.” 

While herbs offer help it is important that people consult their physician for guidance, Ms Daniels added. 

“Approach these herbal remedies with respect and mindfulness, recognising their potential to support overall wellbeing. Herbal remedies deserve reverence, requiring patience and trust, and should never be mixed with alcohol. 

“It’s crucial to note that while these herbs offer natural support, they should not be consumed simultaneously or as substitutes for prescribed medications.” 

Below are five remarkable herbs known to boost libido:

1. Dandelion

This versatile herb aids in promoting blood circulation and provides essential nutrients to the body.

2. Ashwagandha

Renowned for balancing hormones and enhancing energy flow, ashwagandha is a powerhouse for hormonal equilibrium.

3. Horny goat weed

Widely celebrated for its potency, this herb supports prostate health and boosts energy levels.

4. Damiana

Known for its ability to invigorate and awaken dormant desires, damiana is a potent libido enhancer.

5. Maca root

Popular for its confidence-boosting properties and ability to elevate energy levels, maca root is a go-to for enhancing vitality.

Ms Daniels added: “As we explore these herbal remedies it’s important to approach them with respect and mindfulness, recognising their potential to support overall well-being.” 

The naturopath claims that her herbs are packed with essential nutrients and powerful super elements that offer incredible support for the body which is especially important for people who are fatigued from sleep deprivation, have digestion issues or a lack of self-care. 

Natural Mystic Hub Health Store is located at 56 Reid Street. For more information: naturalmystichub.com/ 

The post Herbal solutions for libido support appeared first on RG Magazines.

But, how good is this for your health? Is the cost of restaurant food sustainable in the longer term? And, how can you magic more time to go to the grocery store and turn your shop into something everyone will eat? 

The answer? Planning and easy, quick, nutritious recipes. 

“Make cooking a priority over other things,” said health coach, Tania Kowalski. “Schedule it. Use time when you have it. Batch cook, make extra at the weekend. If you have a slow cooker or instant pot, make a big pot of chilli so you have leftovers for lunches.” 

This is important because, she added, as well as being expensive, eating takeout regularly might not be as good for your health as home cooking. 

“A food retailer wants repeat customers so that food can be rich,” she said, adding that it is often more difficult to get a healthy amount of vegetables into takeout. And while some establishments use higher quality ingredients than others, the higher the quality the more you have to pay. 

It’s critical therefore, to plan meals and schedule grocery shops. Also, keep it simple. Repeat the meals that work, don’t be afraid of pre-prepared, convenience foods and be mindful of your choices by reading ingredient labels. 

With jarred sauces, for example, avoid ones where sugar is at the top of the list: “A good quality tomato sauce doesn’t need to have sugar in it,” Ms Kowalski explained. 

Pantry staples she relies on include Seeds of Change rice pouches, which are “super easy to cook”. Add a good quality tomato sauce, some leftover cooked chicken, a vegetable, and voila, an easy meal. She also keeps Explore Cuisine lentil pasta in her cupboards because, unlike conventional pasta, it is “high in protein, fibre and iron”. She also likes the Eden brand of tinned legumes, Muir Glen for tomato sauces and Amy’s for frozen prepared foods, such as their burritos. She finds all of these in Lindo’s. 

Eggs are also an easy option. In the time it takes to get through to your favourite restaurant to order a takeout, you could whip up an omelette, scrambled or fried eggs. And, if you have the freezer space, she recommended stocking up on frozen vegetables for times when you cannot shop for fresh ones: “With frozen, a good portion of the nutrients are still intact and they can be steamed up in a skillet in minutes,” she said. Buying a rotisserie chicken for recipes requiring cooked chicken is also a great timesaver. 

For more information or inspiration, go to taniakowalski.com or follow her on Instagram @taniakfitness. 

***********************

Two quick, easy recipes from Tania Kowalski: 

Bountiful Buddha Bowl

SERVES 4 

Ingredients 

1. 1.5 cups of brown, black, or wild rice 
2. 2.5 cups bone broth 
3. 1 bunch of curly kale washed and patted dry 
4. 2 cups butternut squash peeled and cubed 
5. 2 cups broccoli or Brussels sprouts, halved 
6. 2 to 3 beets washed and sliced 
7. 2 tbsp cashews, pumpkin seeds, or walnuts 
8. 1 avocado 
9. 1lb cooked chicken or 1 to 1½ packs Applegate pre-cooked chicken strips 
10. 1/2 tbsp olive oil 

1. Add the bone broth and rice to a medium-sized pot, cover and leave overnight – when you go to cook your rice, it will cook up in half the time – or, use a rice cooker. 

2. Pre-heat the oven to 400°F. Lightly spray a baking sheet (she uses Spectrum organics coconut oil) and lay out the butternut squash, Brussels sprouts (or broccoli), and beets. 

3. Lightly spray the vegetables and drizzle a little balsamic vinegar on the Brussels sprouts. Bake for 20 minutes. 

4. Tear the kale off the stalks and massage it in a bowl with 1/2 tbsp of olive oil. Separate the kale into four large bowls, add about 1/2 cup of rice and split the roasted vegetables between the four bowls. 

5. Pit and cube the avocado and split between the bowls. Portion the chicken between the bowls. Shake the dressing ingredients together, sprinkle the nuts in, and have the dressing drizzled on top, or portioned on the side. 

Chickpea Pasta

SERVES 4 

Ingredients 

1. 1 8oz box of Explore Cuisine Chickpea or Lentil Pasta 
2. Jar of good quality pasta sauce 
3. 1 container of spinach, puréed 
4. 2 tbsp Bragg Nutritional Yeast 
5. Cooked meat of your choice (optional) 

Prepare the pasta as per package instructions. Heat the pasta sauce over medium heat, and mix in the puréed spinach. Top ¼ of the pasta with approximately ½ cup sauce and sprinkle ½ tablespoon of nutritional yeast on top, or, for picky eaters, mix it in and add the meat, if using. 

Where take-out meets home cooking 

Meal box service Island Fresh has reimagined home cooking for those who are busy, but don’t want to rely on takeout. Their boxes can be ordered online and are delivered to your door every Sunday. 

Each box contains portioned ingredients which are locally sourced wherever possible, along with easy to follow, step-by-step recipe cards. 

The recipes vary from week to week and include meals such as sautéed wahoo and mango salsa, pea penne chicken pasta and sweet squash and feta bowl; each takes around 30 minutes to make. 

Island Fresh offers “protein switches” and caters for a variety of different diets. 

Membership includes meals for two or four people two, three or four times per week. Memberships can be every other week, instead of each week, and they can also be paused and resumed when needed. 

For more information: islandfreshbm.com or @islandfreshbermuda on Instagram 

The post How to cook quickly appeared first on RG Magazines.

In spite of being a marketing and not a scientific phrase, there is some truth to the term. However, what may be considered a superfood in one part of the world may not be so super by the time it’s been transported all the way to Bermuda. 

Katherine Dale is a doctor of naturopathic medicine (ND) at Northshore Medical & Aesthetics Centre. She explained what makes certain foods super, how and why you should eat them, and what the best locally available superfoods are. 

Put succinctly, superfoods are “nutrient dense” and “tend to have more concentrated benefits than another food in the same category”. The categories she likes to use are oil, antioxidant, super green, gut health and immune. 

Oil 

Omega fatty acids, which are found in certain oils, are a superfood because, said Dr Dale, they help to “clear out” inflammation. 

“From wellness to illness is a spectrum of how much inflammation there is in your body. That can be related to food you’re eating but also lifestyle factors, such as how much stress you’re under. But, you make yourself more vulnerable to familial or hereditary, genetic tendencies if you don’t balance that out. Omegas are a way of doing that.” 

Her recommended omega sources are hemp and flax seed oils, but chia and sesame are also good. She prefers the oil over the seed because you get more of the omega if you press it. And, while they are not cheap to buy, you only need a very small amount: “Drizzle a teaspoon over your meal in the morning,” she said. 

She also recommended sesame seeds for their additional benefit as a good source of calcium. A quarter cup of sesame seeds has the same amount of calcium as a whole cup of milk. 

Healthy oils play another important role in our diet. They help our bodies absorb the fat-soluble vitamins A, E, D and K. She therefore recommended adding a small amount of oil to steamed vegetables, or a nut butter if you’re making a smoothie. 

“The oils help you absorb, so having a green smoothie without any oil in it at all is going to be hard for your body to break down,” she explained. 

When choosing a nut butter mix it up because different nuts contain different omegas, and check the ingredients on the jar. Avoid any brands that add sugar or salt; a serving size is only one tablespoon. 

Additionally, good local sources of omegas are wahoo, mackerel and avocado. 

Antioxidants 

Antioxidants in foods will help remove toxins from our systems and one of the best sources is green tea. Berries are another good source, but if the fresh offerings aren’t looking too fresh, buy them frozen. 

If you want a locally grown superfood fruit, look no further than the humble loquat, which is high in vitamin A and the antioxidant, beta carotene. 

Red wine is often touted as being an antioxidant, but unfortunately that isn’t accurate. “You don’t need to drink the wine, you just need the skin of the grapes,” she laughed. “If you drink the wine, you’re adding more oxidation than you’re taking away.” 

Super greens 

Dr Dale’s favourite super greens are chlorophyll and spirulina. Chlorophyll, which she has in powder form, is naturally present in green vegetables and is the reason for their colour. The greener the vegetable, the higher the chlorophyll content. 

Spirulina, which is an algae, contains chlorophyll. As well as being an antioxidant it is anti-inflammatory, has a protein that can reduce the body’s absorption of cholesterol and is rich in immune-boosting vitamins such as E, C and B6. 

A popular super green that is abundantly available in Bermuda is kale. Kale contains vitamins A, B6, C and K as well as folate, fibre, manganese and carotenoids. 

She warned however, that to get the most from your kale, you need to either cook it, massage it with oil or, for a smoothie, blend it in a high-quality blender with an oil such as hemp or flax seed. This will help your body absorb all its nutrients. Eating kale raw, she added, can be “a bit hard on the system”. 

Gut health 

Fermented foods are excellent for our guts and the best way to get your daily dose of a gut-healthy superfood is to add kefir to your diet. This is a fermented yoghurt drink and, like other superfoods, you only need a small amount to make a big difference. 

“You’re just having a shot of the kefir,” she advised. “It has a lot of fermented bacteria and a lot of fermented dairy that’s healthy bacteria that’s good for your gut.” Kefir, she added, is also very good for kidney health. 

Immune 

The list of superfoods that are good for our immune systems is a long one and includes many that have already been mentioned, but one that stands out for Dr Dale is mushrooms. 

“Most mushrooms contain beta-glucan, so they’re really good for our immune system and your nervous system. They’re very nutritive to nerves of the body,” she explained. They are also high in vitamin D, which is important for the immune system. “Mushrooms have been used in medicine for ages,” she added. 

While mushrooms do grow wild in Bermuda, they are also readily available in most supermarkets. Dr Dale has even spotted mushroom jerky at Supermart. 

Also good for the immune system are small doses of Bermuda honey or sea moss. 

Dr Dale loves that the term superfoods opens people up to ideas and options but, she warns: “The caveat for superfoods is that not all foods are good for all bodies. That’s why they’re not always ‘super’. And, you need to be eating them in moderation. You can’t live on superfoods alone.” 

The post Superfood Facts appeared first on RG Magazines.

Shelves upon shelves of attractively packaged supplements promise to boost your immune system, help your organs do their jobs and give you energy: it’s certainly enough to pause for thought as you make your way through the pharmacy. 

There are many reasons we need supplements. Common ones include: 

Vitamin D, which helps keep our bones, teeth and muscles healthy, is usually received from sun exposure. People whose skin does not get exposed to the sun, and those with darker skin tones, should consider taking vitamin D supplements year-round. 

B12, and possibly iodine, for people on a vegan diet who miss out on vitamins contained in animal products. 

Folic acid is recommended until week 12 of pregnancy and for women trying to conceive, to reduce the risk of neural tube defects in babies. 

Picky eaters and those on a limited diet may need supplements depending on what foods are missing from their diet. 

Dietitian Hannah Jones, the owner of Island Nutrition, said needs vary from individual to individual, so it’s crucial to get a proper understanding of what will work for you. 

Ms Jones said that while vitamin supplementation is popular in Bermuda, some people have not done adequate research. 

“Some don’t know where to start and, let’s face it, those shelves on supplements can be overwhelming. Others are influenced by the latest health trends,” she said. 

Island Nutrition educates its clients about how their diet provides nutrients and how to better balance this, which may highlight areas for supplementation. 

It can ensure its advice is impartial because it does not sell vitamins or supplements or have any financial interests in any company that does. 

But can the same thing be said for pharmaceutical companies? 

Another dietitian at Island Nutrition, Leila Bateman, said: “The nutritional supplement industry is an ever-growing industry with large profits to be made. 

“This does not mean its conception was just to take your money. From a public health perspective, there are instances where supplementation has made a dramatic difference to the health of millions of people.” 

In turn, this does not mean you should take anything for granted. 

Ms Bateman explained: “Unfortunately, vitamin supplements are not well regulated. The marketing and advertising behind these products can also be misleading. 

“There are risks associated with supplements such as drug-nutrient interactions and toxicity.” 

Ms Jones said the best approach is to take ownership of your health and seek the advice of a registered dietitian, who can take information from a blood test and assess the overall quality of your diet, health, symptoms, nutritional concerns and medications. 

“You may also want to do your own research on the matter, but it is important to know where to look for evidence-based, reliable, unbiased information,” she said. 

“There are a lot of unqualified influencers out there, and paid advertisements which are designed to look like genuine professional advice. 

“Getting the correct information can help save money on unnecessary products and ensure safety.” 

She also warned of the dangers of taking too many vitamins. 

“Many people believe that they are totally safe, however there are risks, especially with high-dose individual supplements,” she said. 

The bottom line?  Supplements are there to supplement your diet if needed – not to replace a healthy well-balanced diet. 

Ms Jones said: “There are many benefits provided by eating a meal that a pill or powder simply cannot provide.” 

The post Vitamins – do your research appeared first on RG Magazines.

Yet if you pick the wrong quick-fix solution, you could end up gaining weight in the long run or missing out on key nutrients while you hyperfocus on one aspect of your wellbeing. 

As marketing teams highlight the miraculous powers of numerous different weight-loss plans – from the vegan diet to the Mediterranean diet, from intermittent fasting to the Dash diet – selecting the right one can feel like a minefield. 

Dr Annabel Fountain, the medical director at Fountain Health, encourages people to pick a nutrition plan that works for them in the long run. 

She said: “Saying ‘I’m going on a diet’ indicates that you’re changing something and that you are restricting. Whereas if we all just pick what works for us – because it’s healthy, our bodies like it and we can sustain it because we like it – then it doesn’t really matter which of the nutrition plans you pick. 

“The best nutrition plan is the one you can maintain. That means you have a plan and it’s not just random, it’s sustainable.” 

Sarah Wight, a nutritionist at Ocean Rock Wellness, warned about the unsustainability of restrictive diets, which claim to deliver results in a few weeks. 

“After a person completes a diet they will often return to their old habits of eating,” Ms Wight said. 

“I don’t think ‘going on a diet’ is ever a good thing unless a client or person absolutely needs to lose weight for a medical reason in a short period of time. 

“If women have been on numerous diets throughout their life, I often find that later, when they’re in their 40s or 50s, they experience resistance weight loss. That’s because their bodies have gone through stress and our bodies remember that when we reduce nutrients we go into a starvation mode.” 

Dr Fountain further explained: “With very severe calorie restriction, people will lose weight but their metabolism now thinks they are starving. When they go back to eating the way they were eating before, they are quite often going to gain more weight than they lost. 

“There are also some extreme ways of eating where you could have some nutritional deficiencies. Most people who decide to be vegan, for example, will look on the internet and realise they have to take supplements.” 

Marketing around dieting also causes people to hyperfocus. 

Ms Wight said: “Diets don’t teach us nutritional literacy and they don’t educate us. If a person goes on a diet, the only thing they learn is what to eat or not eat. They don’t learn about why, or the overall picture of their health. 

“When we learn about diets, it’s often through marketing campaigns on websites and social media that want us to buy their product. We are not learning about them in an informed environment.” 

One of the most popular diets today is the vegan diet, in which people only eat only plants and foods made from plants, which could lead to a deficiency in calcium and vitamin D. 

Dr Fountain advised: “There is no B12 in plants. B12 is essential for your brain health and your nerves. Vitamin D is extremely important for your health, and that’s mostly in oily fish, eggs and dairy products. 

“But a lot of processed foods contain vitamins. For example, bread might have B12 added to it and vitamin D is added to some plant milks.” 

Another diet is intermittent fasting, in which people restrict eating to a six- or eight-hour period each day, or only eat one meal a day for two days a week. This causes the body to exhaust its sugar stores and start burning fat. 

Ms Wight said this can be very effective but discourages it for women under the age of 35. 

“I’m cautious to recommend diets of any type, particularly intermittent fasting, for teenage women and women in their 20s and early 30s,” she said. 

“It can be very difficult for hormones in women which is a concern if they are child-bearing, or it can interfere with women’s menstrual cycles. 

“I’m also cautious of the idea of skipping a meal. I don’t find people focus on the quality of food in that short eating window and it can put your body into starvation mode. You’re reducing the amount of nutrients you are getting, or you might not be getting enough protein or carbohydrates.” 

Other diets include: 

Ketogenic, a high-fat, low carbohydrate diet that forces the body to burn fats rather than carbohydrates. Risks include low blood pressure, kidney problems, constipation, nutrient deficiencies and increased risk of heart disease. 

Paleo, which mirrors the Stone Age diet by focusing on lean meats, fish, fruits, vegetables, nuts and seeds and removes the agricultural and industrial processing of foods. Pitfalls can include a reduction in vitamin D and calcium. 

Mediterranean, which consists of whole grains, fruits, vegetables, seafood, beans and nuts. This can help healthy ageing and prevent cardiovascular diseases, but can lead to lower levels of iron or calcium, and weight gain from fats in olive oil and nuts. 

Dash, which focuses on vegetables, fruits and whole grains and includes low-fat dairy products, fish and poultry but limits salt, sugar and saturated fat. It can lower blood pressure and the risk of heart disease, and help people lose weight. This diet requires meals to be carefully prepared and can lead to gas or bloating. 

Ms Wight urges people to seek professional advice to decide on their nutrition plan. 

“What we really need is the opposite of diet. You don’t need to cut things out of your diet, you just need to emphasise getting more of the good stuff into our diet,” she said. 

“We need to see the pros and cons of certain food groups and know how much of each we should have and how much our body is really enjoying.” 

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That might be true to an extent, but we’re missing the point if we judge our health solely by how much we weigh and whether we can burn it off quickly at the gym. 

Sabrina Famous points out that our body weight is only one of many indicators of our wellness – and it can often be misleading. 

“We see it all the time: women getting on their scales every day and getting disappointed if it’s not in the right spot,” said Dr Famous, a physician at Ocean Rock Wellness, on Point Finger Road, Paget. 

“What people really need to consider are questions like, ‘How do I feel? Do I have more energy? Am I sleeping better?’ 

“We have to recognise we should prioritise our whole health. It’s really about setting up your life in a way that supports that.” 

Annabel Fountain, the medical director at Fountain Health, noted another problem with obsessing about your weight. 

“It’s not about what you look like – you’re all beautiful,” she said. 

“It’s about what’s happening under the skin. You can have someone who is quite slim who has metabolic problems, for example.” 

That doesn’t give you the green light, of course, to eat as much unhealthy food as you like and settle down for a lifetime on the couch. 

“There was this trend that fat was fabulous and big is beautiful – but it isn’t true that it doesn’t matter how big you are,” Dr Fountain said. 

“You have to think about all the possible complications of being really overweight, including dying or heart attacks. There is a significant risk of immortality with every BMI cohort that you go up. 

“Even if you feel well, check yourself out. Have your doctor check all your parameters.” 

According to the World Health Organisation, a BMI of 30 or more counts as obese; below 18.5 is considered underweight. 

But it’s not just about the numbers. As well as maintaining a healthy diet, if you really want the total health package you need regular physical activity, good sleep and to keep your stress levels low. 

Dr Famous says we often overlook another health requirement: detoxification. 

“Let’s say you lost 30lbs of fat mass. You are probably going to feel very good about that,” she said. 

“But fat mass is generally very toxic. Now that you have broken down 30lbs of fat cells, where are all the toxins that were stored in those fat cells going to go? Did you detox? 

“If you’re not detoxifying, you are missing a really big piece of the puzzle.” 

We are continuously exposed to numerous toxins, from additives in foods to chemicals in beauty products and both indoor and outdoor air pollution. 

“We live in this very toxic soup of a world,” Dr Famous said. “We don’t recognise it because we’ve kind of fallen into it, but our bodies are being completely bombarded by toxins. 

“We need to start detoxing our world, even if it’s just making better choices with the clothes we wear, or the beauty products we put on our skin, or the food that we eat. The less toxins we have in our world, the less our body is burdened.” 

There’s no getting away from the importance of healthy eating though. 

“You are what you eat,” Dr Famous said. “That saying exists for a reason. Most people, if they just make a small change, notice the improvement. 

“They notice they have more energy the more green vegetables they eat. They notice how good everything works when they drink more water – they may have less headaches. It matters.” 

Back to the question about cassava pie and barbecued chicken, then. 

Dr Fountain advised: “It’s OK to eat treats like these if it’s a celebration. 

“Cassava pie is meant to be for Easter and Christmas and that’s fine. Going to the buffet every day and eating cassava pie is not a celebration. We shouldn’t be eating them every day.” 

The total health package varies from individual to individual, but vital components include: 

Exercise 

The WHO recommends 150 to 300 minutes of moderate physical activity, or 75 to 150 minutes of vigorous activity every week. 

Once again, though, it shouldn’t purely be a numbers game. 

“We try to recommend that exercise is just something you enjoy,” Dr Famous said. 

“If you really enjoy walking than do that – it’s better than doing nothing. In Bermuda, we are so blessed with these beautiful oceans. If swimming is what you like, then do that. 

“Really, it just matters that you are moving, because our bodies were designed to do that. Our bodies weren’t designed to go out, have a run and then just sit for the other 23 hours.” 

It often comes down to making wholesome choices. 

“A lot of times we come home and wind down with the TV. Before you know it, it’s been four hours,” Dr Famous said. 

“Maybe instead of going home we can go to the playground instead, or have a family walk down the Railway Trail. 

“We might not be intending to look for exercise, but there is a whole calming of the senses after a busy day at work. It exposes us to nature and breathing fresh air.” 

When it comes to exercise, if you’re feeling exhausted, your physical performance declines or you’re experiencing problems with heart rate, sleep disturbances or appetite loss, you might be overdoing it. 

Sleep 

This gives your brain a chance to detoxify, allows your body to rest and helps your hormonal cycles. 

Dr Famous recommends getting sun exposure early in the day to help your circadian rhythm, refraining from caffeine after 2pm, avoiding strenuous exercise in the evening and shutting down electronics two hours before bedtime. 

“Sleep is super important. A lot of these things are simple habits that can make a big difference,” she said. 

Avoiding stress 

Our bodies have evolved to experience stress. But whereas our ancestors might undergo one-off stressful events like being chased by a wild animal, modern-day humans face a never-ending stream of deadlines, traffic, meetings and financial worries. 

“We are constantly running from lions,” Dr Famous said. 

“We are forgetting that there is an entire chemical onslaught of events that happen because of the stressful situation. Cortisol increases. We shunt the blood flow from our abdomen down to our legs so we can run. All those physiological things are happening all day. 

“This creates a physiological set-up for a whole host of other things to go wrong, like our other hormonal cycles.” 

To limit stress, Dr Famous advises regular meditation and breathing work. 

Finding internal happiness 

It might sound simplistic, but all these ingredients can be knitted together by making a concerted effort to find happiness. 

Pick healthy foods you enjoy eating, surround yourself with loved ones as you take part in physical activities you find fun – and sleep well and ward off stress by being grateful for the good things in your world. 

“The practice of being grateful for anything makes you feel happy, elevates your heart frequency, can de-stress you and help you sleep,” Dr Famous said. 

“We encourage people to try to find happiness every day.” 

The post Achieving the Total Health Package appeared first on RG Magazines.

If you don’t like working out and would prefer not to have a personal trainer standing over you, there are tons of ways that you can optimise your wellbeing as long as you stick with them every day. Below are some tips on how to stay fit:

1. Move your feet whenever you can

Every moment that you are not sleeping is an opportunity to be active. Walk up the stairs instead of taking the elevator, park your car or bike as far away from your destination as possible so you are forced to walk farther; stand and stretch while talking on the phone. Even a tiny change can lead to a significant increase in physical activity over the course of a day.

2. Change your daily travel

Leave your car or motorbike at home and use a pedal bike instead. Or, if the distance is manageable, walk. Take the bus or the ferry and get off a stop or two before your actual destination.

3. Don’t socialise over food

Ditch the drinks and dinners and go for a walk or a bike ride with friends instead. Organise a game of tennis or pickleball; join a recreational sports league. It is possible to achieve fitness while doing something that is also fun.

4. Get busy in your backyard

Mow the lawn, weed the garden, trim the bushes – keeping a backyard in good shape is hard work, great for physical activity and a wonderful opportunity to connect with nature.

5. Watch your posture

Good posture is important to overall health as it engages various muscle groups. Proper posture while standing and seated can help prevent muscle tension and contribute to core strength. It also maintains the balance of the muscles and the skeleton, which minimises strain on the human body.

6. Don’t get sucked in by TV

Choose active hobbies over television. Practise yoga, play an instrument, take up ballet, jazz or hip-hop classes. It’s a choice that will contribute to your mental wellbeing as well as your physical fitness

7. Watch your diet

A well-balanced diet and proper hydration are essential components of a healthy lifestyle. Nutrient-dense foods such as salmon, nuts and berries will provide sustained energy throughout the day. Meanwhile, drink plenty of water to support overall bodily functions.

8. Prioritise sleep

Quality sleep is crucial for overall health and fitness. Establish a consistent routine, creating an environment that promotes restful sleep. A well-rested body is more likely to engage in spontaneous physical activities throughout the day.

9. Get rid of stress

Chronic stress increases hunger, which can lead to weight gain. Meditation and yoga can help.

10. Play with your kids

Jumping rope, hula-hooping, hopscotch and tag are all great ways of moving which don’t involve “exercise”. You’ll burn calories and increase agility all while having fun.

Incorporating simple lifestyle adjustments such as these can lead to a more active and fit life without the need for structured exercise. The key is to make mindful choices that prioritise movement – and stick with them.

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