I can't stop craving chocolate

We all know what it feels like to crave something. When the idea pops in your head, it wont go away till you feed it - literally. This wouldn't be so bad if the cravings weren't usually for foods that are unhealthy.

Can you imagine what great shape the world would be in if people craved superfood salads instead of chocolate or burgers? But alas, it doesn't seem to happen that way.

The reason that junky foods are the most appealing is that because these foods are processed and refined, they offer a quick way for us to address any imbalances in our body that are being flagged up by the craving. Natural foods take a bit longer to break down in the digestive system but ultimately are the best way to satisfy cravings and keep the body on an even footing as they come with lots of other nutrients and aren't laden with sugar, fat and salt.

Here's a list of the most common cravings, what they are really telling us our bodies need and what we can eat to satisfy them that won't mean you pile on the pounds.


I'm craving

Chocolate indicates you're in need of magnesium. Opt for raw nuts and seeds or fruit.

Fresh bread means your low in nitrogen. Seek out some high protein foods such as fish, meat, nuts or beans

Fatty foods could mean you are low in calcium so keep your eyes peeled for broccoli, kale, cheese or sesame seeds

Salty foods means a deficiency in chloride. Eat fish or drink goat's milk to beat the craving

Remember too that many cravings can be triggered by dehydration so make sure you drink plenty of water. Take a look at our 7 day fitness program for sneaky tips on how to make sure you get your 8 glasses each day.



Delicious Photograph by rachel is... (Flickr)

How To Age Well

We're obsessed with ageing and the older we get, the more obsessive we become. Thanks to Madonna, it is no longer acceptable to look your age when you finally hit 50. Sure, she may have had some help (or so my wife tells me!) but that woman doesn't look a day over 35. Any idea we had of letting ourselves go a bit when we get older is now redundant. We all want to look younger than we are, but if you say no to the knife, how can you challenge the signs of ageing? It's possible if you take a fresh look at the way you eat, sleep, rest, play and live. Here's how.

Eat

Anti-oxidants are a group of organic substances which include vitamins C, E and vitamin A, selenium, and carotenoids. They help combat the signs of ageing by destroying the oxidants or free radicals inside the human body that attack it and they help to keep the skin firm by protecting the skin's collagen and elastic tissue. Anti-ageing foods are full of anti-oxidants so eating this is a big step towards holding back the years and improving your general health.

Eat This - Garlic, onions, green leafy vegetables, chilli peppers, lentils, kidney beans, chick peas, yogurt, nuts and seeds, rasberries, cherries, plums, oranges.

Fitness for Life

Rarely will you find someone who looks younger than their years who doesn't exercise. Fitness not only keeps you trim, agile and healthy, but it gives you a glow of healthiness and youthfulness that radiates from you. Make exercise a part of your life - it doesn't have to be high-impact spinning or weight training, regular gentle exercise is great too. The more you do this, the better you look. The longer you do this, the better you look for longer. Simple.

Try This- Add a daily walk to your routine or swim regularly. Sign up for a 10k run or subscribe to a fitness or health magazine for 6 months and body-envy will motivate you if nothing else.

Reduce Stress

If you've ever seen someone you know after they've had some trauma in their life, you'll have noticed how much they've aged in a short time. that's what stress does to you over a longer period but the end result is the same. If you know you are more stressed than you can cope with, change something. You will be giving yourself the best gift ever and likely extending your life. Stress sits on your face and your heart - reduce it now.

Do This - Try breathing exercises to relax you; book a massage - treat yourself; take up yoga.

Stop smoking

I wont go into what it does to your heart and lungs because everyone knows this by now. But smoking gives you deep wrinkles, dries out your skin and gives your skin a lovely, grey colour that adds 10+ years to your face. Nice.

Know This - One of my clients is a plastic surgeon and he once told me that the people who age the most are blondes, who live in the sun and who smoke. You can't control your natural hair colour or re-locate so easily but you can control the smoking.

Stop frowning

Look in the mirror and have a conversation with yourself. Look out for the faces you pull and when you come to the frown face, stop. That's the face you should avoid pulling from now on. Frowning gives you wrinkles and deep ones at that but it also makes you appear stern and flat. A smile brightens the face, works the muscles in the right direction (up) and is contagious. It generates great feedback.

Do This - Try to smile for as much of the day as you can. When you're at work, sitting on the train, walking by. You'll become aware of how many people make eye contact with you and smile back.

Break the Habit

Your day is dictated by what you say to yourself in the morning. Waking up and dreading the office is the first step to ensuring your day will be bad. Break this negative habit immediately and try 'power talking' to yourself instead. Today is going to be great. I can't wait for this afternoon. By changing your attitude, you become more positive and upbeat and look and feel better. This is a youthful and vital approach to life whereas moaning, whingeing, dreading is very negative and comes across as old and unable to cope with what life throws at you.

Try This - next time you are supposed to go to a meeting or meet a friend when you would rather crash out at home, say this -I can't wait to do _______, it's always great fun. I can't wait for _________, it's usually really interesting. I promise this works a charm.


P.S. - My client, the plastic surgeon I mentioned above also told me this, the only skin creme on the market that he believed really helped to delay the signs of ageing? The cheapest - Nivea. The original version, the creme your mum used to smear all over your face as a child...who knew?

How to Stop Feeling Tired All the Time

In the Western world, a complaint you hear at least 10 times a day from people you live with, work with or even stand next to on the train is how tired they always are.  Life is wearing us out it would seem and although we try to cram as much as we can into everyday, it seems we're losing.  But it doesn't have to be that way.  There are small changes we can make that help immediately and before long, you can count yourself out as one of those people who's always saying how tired they are.   These are The Seven Secret Habits of Energised People


1. Try morning exercise - yoga stretches, a short run, a swim. You may struggle to get out of bed but what if I promised you it would make you feel more energetic? Guaranteed.

2. Write a to do list for everyday. Now review the list and think about what you can delegate to someone else and what you have to do. Make sure you replace the stuff you delegate with time that is all about you. A walk, a nap, a phone call to a friend who makes you laugh. Something light hearted and escapist.

3. Write a tasks completed list. What's the point of knowing what you have to do without celebrating the stuff that's out of the way. Feel smug!

4. Don't drink alcohol after 9pm and better still, for a great nights sleep, skip it out completely. The difference it makes to your quality of sleep is astonishing. When the alarm goes the next morning, you'll be ready to get up and not feeling desperate for more shut-eye.

5. Don't drink coffee after lunchtime and every time you want a coffee, have a tall glass of water instead. What you eat will either make you more or less tired so make the right choice. Some quick tips here. 

6. People get tired when jobs take too long so set deadlines for everything and work in short, sharp bursts. The plan is to get all chores and duties out of the way by 5 so you can start winding down.

7. Stop saying you're tired all the time. Start saying you feel great when anyone asks you and get out of the self-fulfilling rut of saying how exhausted you are. It will only make you feel even more tired. Try it. You can become the person you project.

P.S. -In some cases, the tiredness is not lifestyle related but medical so it may be worth getting your thyroid checked. You may have an under active thyroid which is making you feel worn out - a blood test at your doctors should tell you.

Is Your Life Just Work, Work, Work?

Yesterday morning, I woke up very early so I could go for a long run. I knew I was going to be running for 2 and a half hours and instead of dreading it, I was actually looking forward to it because I knew how it was going to make me feel whilst I was doing it. I had a presentation to deliver in the evening so I knew I could practice some more as I ran and had the rare luxury of just allowing my mind to wander where it wanted. The weather was lovely and I was relaxed and I just felt... happy.

This got me thinking. The people I know who are most 'in control' of their lives and most satisfied and happy on a day-to-day basis are those who have an outlet, a hobby (for want of a better word!). I often ask clients what they do when things are stressful in the office - what can they turn to or rely on knowing it will calm them down and allow them to carry on with the rest of their day. Mostly, they don't have one and a few say they go outside for a cigarette. Obviously I don't recommend that but what do you do when you need a time out? You know what stresses you but more importantly, do you know what de-stresses you?

Hobbies are what we all have as kids but only some of us have them when we grow up. It is so good for your health and mind to have something you enjoy in your life as a regular fixture and know that in times of stress, you could escape to do it knowing it will get you back on track.

Its obviously harder for some people to find any spare time in the day - like mothers with young children, but even if it's 15 minutes in the middle of the day to do something distracting, it's worth everything.

So what could you do?
The hobby needs to be something that is mentally all consuming so that it demands 100% of your focus so you don't worry about what else you should be doing. Life is too much about worrying what we should be doing and that's why taking this break is essential.

Try running, cycling, swimming, golf, dancing, gym classes, walking and gardening.

And distraction techniques don’t necessarily have to be activity based. My sister-in-law is a busy Company Director but she manages to lose herself in sewing when she needs to wind down and refocus.  I also know people who get lost in writing, photography, art, scrapbooks, reading and cooking.

And for those who are in need of a fix in the office, try walking round the block, or finding a quiet spot for lunch and sitting and relaxing or listening to your ipod.

It doesn’t matter what the strategy is, you just need to make sure you have something that you can always rely on to fix a bad mood, distract you from anything that’s bothering you at the time and move your thoughts to a new and positive state of mind. Don't stay stewing.

So think about it now. What do you turn to when you need a break to unwind and recharge?


Photograph by Reza Vaziri (Flickr)