Posts Tagged ‘wellness’

‘5 A DAY’ Healthy Eating

Nov 27 2012

The following advice is based on the UK Government Department of Health and NHS Guidelines and Recommendations.

The following count towards your ‘5 A DAY’:

  • Fresh fruit and vegetables.
  • Frozen fruit and vegetables.
  • Tinned or canned fruit and vegetables. Buy the ones tinned in natural juice or water, with no added sugar or salt.
  • Dried fruit, such as currants, dates, sultanas and figs.
  • Fruit and vegetables cooked in dishes such as soups, stews or pasta dishes.
  • A glass (150ml) of unsweetened 100% fruit or vegetable juice. Note that juice counts as a maximum of one portion a day, however much you drink. This is mainly because juice contains less fibre than whole fruits and vegetables.
  • Smoothies. A smoothie containing all of the edible pulped fruit and/or vegetable may count as more than one portion but this depends on how it’s made. Smoothies count as up to a maximum of two portions per day.
  • Beans and pulses. These only count as one portion a day, no matter how many you eat. That’s because they contain fewer nutrients than other fruits and vegetables.
  • Fruit and veg in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings. However, some ready-made foods are high in salt, sugar and fat, so only have them occasionally or in small amounts. When you are shopping, it is a good idea to check the salt, sugar and fat content of ready-made foods on the printed food label.

‘5 A DAY’ from the above list might seem possible, but you may still be feeling short of ideas. Here is a helpful way of expanding your thinking about where to find different fruit and vegetable serving:

  • Open one: Canned fruit and veg count too. Choose canned fruit in unsweetened natural juice and vegetables in water.
  • Defrost one: Frozen fruit and veg count, it only takes a couple of minutes to microwave some frozen peas for your omelette.
  • Drink one: One 150ml glass of 100% unsweetened fruit or vegetable juice can count as a portion (but remember only 1 glass counts).
  • Sprinkle one: Try sprinkling pepper, onion, mushroom, sweetcorn or pineapple chunks on top of a thin-based pizza.
  • Breakfast one : Add fruit to cereal, porridge or lower fat yoghurt – a handful of berries or a chopped banana is lovely.
  • Lunch one: Add some crunch to your sandwiches with cucumber, grated carrot or tomato, and have a piece of fruit..
  • Pulse one: Add beans, lentils and pulses to stews, bakes and salads, but remember, only 1 of your ‘5 A DAY’ can come from pulses.
  • Side-dish one: Have a salad or veg with your main meal. If you are having a roast dinner make sure you have also got some carrots or broccoli on your plate.
  • Add one: Add canned, frozen or fresh veg to your meals to make them even tastier: For example, add chopped carrots to spag bol , or add red peppers to a pasta sauce, or mix peas into your mashed potato.
  • Dip one: Dunk veg in lower fat dip, lower fat cheese spread or salsa – sticks of cucumber, peppers, carrots or even cauliflower are delicious.

Websites for Healthy Eating

If you find yourselves short of ideas for ‘5 A  DAY’ healthy eating, try the following online:

  • Google “5 a day recipes for the best way to find inspiration!
  • Go to BBC Good Food – the BBC online food web pages have an enormous number of easy to follow recipes. Put “5 a day” into the search to get specific ideas about cooking with more vegetables.
  • Go to All Recipes for another very good site with a large number of “5 a day” recipes.
  • You can also find more information and recipes at the NHS Livewell online site


Physical Activity

Nov 27 2012

Here is the bottom line based on the best research evidence: you need to commit 150 minutes (2 hours and 30 minutes) each week to engage in physical activity. There are no ‘if’s or ‘maybe’s’, and it is an ongoing necessity as you get older. Making this a regular habit will significantly reduce your risk of developing serious and dangerous illness, such as heart disease, diabetes, asthma, stroke and some cancers. More than that, it will also help you to lose weight: a 60kg (10 stone) person walking for 30 minutes burns 150 calories), and will help your sense of physical , mental and emotional well-being. Breaking the 150 minutes down, what you need to do is at least 30 minutes of physical activity such as ‘fast walking’ on five days of the week (30 minutes every day would be even better, but it is OK to have a couple of days off each week if you have to).

What is ‘fast walking’? It is going at a good pace of about 4mph. It is not strolling down to the pub, or across the car park at your local supermarket car park, dawdling up and down the aisles, going through check out and heading back to the car. This kind of physical activity is called ‘Moderate-intensity physical activity’, and it means doing enough to raise your heart rate and break a sweat. One way to judge if you are doing enough is that you are able to talk, but not sing the words to your favourite song. Fast walking and cycling are the most common ways of engaging in ‘moderate-intensity physical activity’, but there is also jogging, dancing, swimming, badminton, tennis, etc.

Here are ways to think about including exercise into your daily routine so that it becomes a regular habit:

  • Walk part of every journey
  • Try fast walking to the shops
  • Go swimming twice a week
  • Use the stairs instead of the lift
  • Leave the car behind for short journeys
  • Cycle to the shops or a favourite outdoor space
  • Do a regular walk with a friend
  • Go for a good walk with family or friends in the evening (say one hour after dinner)

The good news is that you don’t have to do this physical activity all in one chunk. You can break it up into blocks of 10-15 minutes. It is also important to avoid sitting in one place for too long, for instance in front of a computer screen, or the television. Look at your watch when you first sit down and plan to take regular breaks every 40 minutes if you are going to be sitting or working in one place.

The basic recommendation for 150 minutes of moderate-intensity physical activity each week does not change or get less as men get older. You need to keep being active into your 60’s 70’s and 80’s in order to keep the risk of chronic illness down.

If you are not used to physical activity, building up to a session of 30-minute fast walking will take some time. Increase up exercise levels gradually. If you can only walk fast for a couple of minutes to begin with, that’s fine. Don’t overdo it on the first few days and don’t injure yourself by being over-ambitious. You can also break up your activity into 10-minute chunks, as long as you are always doing it at a moderate intensity. Listen to how your body is feeling, it is a trustworthy guide: if it is complaining, slow down. Don’t be in too much hurry to succeed, do a little more every day and slowly increase your exercise time over the weeks, and if you have any concerns or worries about how your body feels when you exercise, go to your GP.

If you are overweight or obese and are aiming to lose weight as well as get fitter, you should aim to increase physical activity to around 60-90 minutes on at least five days of the week (that is a total of between 300 and 450 minutes per week). To lose weight, you not only need to exercise more than 150 minutes a week, but also make changes to your diet (See the Lose Weight!  section below).

Vigorous Intensity Physical Activity

Once you have reached weekly exercise levels of 150 minutes, continuing to develop with a weekly schedule of more intense physical activity is a good way to progress and keep yourself motivated. ‘Vigorous-intensity physical activity’ means you are breathing hard and fast, and your heart rate has gone up quite a bit. If you are working at this level, you won’t be able to say more than a few words without pausing for a breath. Faster jogging and running, cycling hard up hill, sustained fast swimming and aerobic classes are good examples.

IMPORTANT: When you are over 50 it is essential for you to take advice from an exercise expert before increasing to ‘vigorous-intensity physical activity’. This is because advice about how much ‘vigorous-intensity physical activity’ to take becomes more complicated as you get older and depends on your overall health, and unlike the basic moderate-intensity 150 minutes each week there is no one size fits all.

In general, 75 minutes (1 hour and 15 minutes) of ‘vigorous-intensity physical activity’ can give similar health benefits to 150 minutes of moderate-intensity activity. 75 minutes of vigorous-intensity running or hill cycling, plus muscle-strengthening activities (see below) on 2 or more days a week is one recommended combination. A mix of moderate- and vigorous-intensity physical activity is also possible, for example a week of two 30-minute runs plus 30 minutes of fast walking and muscle-strengthening activities on 2 or more days.

Exercise: Bicycling in the UK

Nov 27 2012

The UK registered charity, Sustrans, has created the brilliant National Cycle Network for the whole British Isles. As well as being a great way to travel and good for your health, the growing Network makes an important contribution to improving the environment, and also helps you have more possibilities to reduce your carbon footprint. Cycling on the Network is on a mix of on-road and traffic routes.

Go to the Sustrans website : all the information you need is here! The website also has a huge Resources section, which includes links to all the main bicycling organizations in the UK, and also similar cycling and environmental projects to be found in Europe and beyond.


Exercise: Green Gyms

Nov 27 2012

The first UK “Green Gym” project was pioneered at Sonning Common to the west of London in 1999 (/).

Since then several more Green Gym projects have got going in the UK under the BTCV volunteering umbrella. Sometimes in cities as well as the countryside, they are always well supervised, work is graded for its intensity and suitable for all ages and levels of fitness.

One of the aims of The Conservation Volunteers scheme is to encourage and train volunteers to take over managing the Green Gym groups themselves with our support. With The Conservation Volunteers support, Haringey Green Gym recently got funding through ITV’s People Millions.