Moderation is Key

I'm an all or nothing kind of person. If I sign up to something I want to commit and really give it everything. If I can't, I'd prefer to not do it at all.



I'm aware it's not the greatest attitude to be so black and white about everything, and I'm trying to learn to be better at navigating the grey, but it's not something that comes naturally to me. If I don't think something is completely achievable, I have to really fight myself not to quit.



This has been a major struggle for me in the area of exercise for many years. When I was younger, career options included becoming a personal trainer or joining the military. I could exercise for hours every day and I was freakishly strong. As I became ill though, I needed to cut back. Over doing exercise (and at some points, that meant just being awake and sitting up for too long) could set me back days and  sometimes weeks of recovery. Anyone with Fibromyalgia or ME will have heard of the 'spoons' theory, and for someone like me I just wanted to give up. What's the point in exercising when you aren't going to feel good after? What's the point in a 10 minute walk if you can't do a 10 hour body combat class? All or Nothing.



So I did nothing.



Which was actually probably very good for my immune system at the time... but it became a comfortable habit. With the British Heart Foundation this week pointing out that nearly 20 million Brit's are so physically inactive that they are costing the NHS a whopping £1.2 billion each year I can't afford to just sit around and rest once my recovery is underway.



As my health has improved I've tried to incorporate fitness again multiple times. Usually leading to a burn out or 'crash' after a few months because I've gone too far, too hard and too quickly. I can borrow against tomorrow's energy only for so long...



Recently I started again, and I started with a British Military Fitness class. I've been well for a while, so despite family telling me this might be too much, I pushed on. The class is so fun, and you work at your own level, so I can push myself as hard as I can without needing to keep up with everyone else.




It was going great, I started in December and have been enjoying the weekly class. My chiropractor was pleased with my joints stabilising, so a few weeks ago, I decided to start going twice a week. Why wouldn't I? It was school holidays, so no childcare issues and I'd seen some great improvements in my strength and fitness.



Unfortunately, too much, too soon. Almost immediately joints started going wrong left, right and centre. I had pain in shoulders, wrists, knees, ankles and hips. Chiropractor was not impressed. In fact, as well as flaring up old injuries, I had created a lovely new injury of twisting my femur, tibia and fibula. Ouch.



So what do you do when you can't do your exercise class more than once a week?



Well option one, if you listened to Dr Chatterjee's facebook live on building exercise into your daily life, is easy: the best way to build exercise into your life is to do little and often. A massive cardio class or strentgh training session works for me about once a week, but then I need to recover, however, there are smaller doses of exercise that I can fit in throughout the day without draining my body too much.


He gave the example of being a GP, he refuses to use the tannoy to call patients. He walks down to the waiting room and collects them himself. This means that every fifteen minutes, he gets 10-20 seconds of movement. It's not a lot, but the health problems associated with being sedentary aren't fixed by doing a big blast of exercise and then lying on a sofa all day. They are remedied by not being sedentary, e.g. by breaking up your sitting down time and building exercise into your life. He recommends things like doing squats whilst your cooking at the hob.







One of the ways I've been attempting to do this, is by using the bathroom that isn't on the floor I'm on. If I'm upstairs, I go down. If I'm downstairs I go up. Easy, small change, but it adds some stairs into my daily routine on a regular basis, and if you drink as much water as you should, then you'll be up and down those stairs plenty! I also have decided to take all deliveries that arrive to their correct storage areas (this is a lot in a boarding house) and ask the tesco man to leave the delivery by the front door instead of helping me to put everything away. Bearing in mind that I live an a house with 50 teenagers, this delivery happens two to three times a week and can take me up to twenty minutes with multiple trips up and down stairs.


Walking the dog is an easy one, but also walking the kids to do grocery shopping in town, rather than getting bulk shopping orders online, means that we walk a bit more regularly. The kids have dropped their gymnastics class, where I used to sit and chat to other mums, in favour of spending a whole day at play 360 where I play with them (totally exhausting, but the soft surfaces are less damaging to my joints than running outdoors).



They're all small changes, but they add up.



Option two is to find some regular exercise that you can manage without damaging yourself. Swimming is almost universally held up as a great way to exercise that is easy on your joints. I also have a rebounder which I love for working up a sweat without causing impact injuries. Cycling is also great for getting outside in the fresh air, covering ground and not impacting too much on the knees.



But importantly, find balance, and do what you can. The old me would happily have said, 'Oh I'm injured, British Military Fitness doesn't work for me. I'll have to quit.' But the reality is that it worked very well. Once a week classes were going great. I just can't use the unlimited pass.



Doing what you can will increase what you can do later. Who knows, this time next year you might see me in Bedford park crashing through the mud several times a week ;-)

Fresh Fruit and Blood Sugar

It’s long been held that diabetics needs to be careful around sugar, especially fruit, which is high in fructose.  But fructose gets a bad rep.  Studies done usually include high fructose corn syrup (which is a sweetener made from corn starch that has been processed by glucose isomerase to convert some of its glucose into ... Read more: http://ift.tt/2oVlUsi

New Chickens!

This week we got some new chickens! The good news is that these lovely girls have a gorgeous temperament and have taken to looking after the chicks really nicely, which means everyone gets to hang out together in the day time (I'm still bringing the chicks indoors at night and if the weather turns cold, because they aren't fully feathered yet).

Introducing:
Big Mama

Big Sister

Buffy

Burger

Dotty

Before anyone complains about Burger's name, she is called that because Lila thinks she is the colour of a burned burger, and not for any sinister reason. These are egg laying birds, not being raised for meat!

They are all the most beautiful Orpington's and we got them from Noddy's Pure Breeds in Surrey. It's a bit of a drive for us, but totally worth it. The owner is so helpful and lovely, and you can see the birds are really well looked after. We'll definitely be back there in a few years when we need new birds. 

Juicing

Recently I was asked a question on social media, which required an answer longer than is appropriate for the format. The question I was asked was: If I ate 3 apples, would I get less nutrition than if I juiced them? It’s a great question, that lot’s of people ask me, but not really one ... Read more: http://ift.tt/2nK4VVL

Diabetes and a High Fat Diet – Or Why You Should Ignore Newspaper Health Articles

When you read headlines in the news like ‘How Fatty Food Triggers Diabetes‘ you’d be forgiven for thinking that a high fat diet might indeed trigger diabetes. You might be surprised to discover that this study isn’t about food – it’s actually all about the gene expression; in obese mice. It’s another classic example of how ... Read more: http://ift.tt/2ofRT6p

Creating Healthy Habits: Fasting

I had such a fun time with the people who showed up for our Creating Healthy Habits talk for Restoration Health last night. I barely touched my notes as there were so many helpful questions that I felt like I had covered most of it before I started to read them. It's always great when a session is more interactive like that.

One of my favourite quotes was a lady who said 'I always used to think fasting was a duty, that you had to do for spiritual reasons but it was miserable. Now I'm excited about trying it again'. That, to me, is the heart behind Restoration Health. Positive choices shouldn't be about misery, they're about freedom.

If you wanted the full version, I'm afraid you had to attend(!) but the quick summary is here:
  • intermittent fasting shows almost identical health benefits to continuous fasting
  • intermittent fasting is actually superior to continuous fasting for managing metabolic disease markers such as high cholesterol, blood pressure, triglyceride levels, heart rate and more 
  • Fasting increase insulin sensitivity (and therefore reduces insulin resistance)
  • It takes around 8 hours from your last meal for your body to begin a fasting state
  • You can fast whilst you sleep, and yes, that counts
  • You don't enter 'starvation mode' until you have been fasting for more than 72-96 hours
This month we are challenging ourselves to attempt to build regular fasting into our lives. We're aiming for five days a week. You can download the habit tracker here. All you do is colour in the bar for every day that you go more than 10 hours between dinner and your next snack or meal. Practically speaking this means that if you finished dinner at 9pm and you had breakfast at seven, you only colour 10 hours. If you finished dinner at 6pm and had brunch at 11 am you get to colour in 17 hours. If you had a cup of hot chocolate at 10pm though, you are back to just 13 hours. 

Nobody else is going to see it, so don't cheat yourself. It's only a record for you. Start small and see what you can build up to. You might feel hungry initially in the morning, but usually that's actually dehydration. Have a glass of water and see if you are still hungry in an hour. If you are, break the fast. Try again tomorrow. No pressure, no stress. We're building healthy habits, and building takes time.

If you are interested in more research on this, here's my recommended reading list:

Canadian Medical Association Journal March 20, 2013
American College of Cardiology in New Orleans. 2011 annual scientific session
International Journal of Obesity 2011; 35:714-27
Washington Post December 31, 2012Free Radical Bio Med 2007; 42:665-74
Cell Metabolism December 2, 2014: 20(6); 9911005
British Journal of Nutrition 2013 Oct; 110(8): 153447
Proceedings of the National Academy of Sciences November 25, 2014: 111(47); 1664716653
British Journal of Diabetes and Vascular Disease March/April 2013: 13(2): 6872









Diabetes and a High Fat Diet

When you read headlines in the new like 'How Fatty Food Triggers Diabetes' you'd be forgiven for thinking that a high fat diet might indeed trigger diabetes. You might be surprised to discover that this study isn’t about food – it’s actually all about the gene expression; in obese mice.

It's another classic example of how the media create headlines that sound dramatic and grab people's attention, but in reality, the conclusions drawn from the study don't really add up to what is implied. To be honest, they kind of have to, because most people aren't really interested in what the study was really about, unless you are geeky enough to be me...
...To continue reading this post, please head over to my professional page.
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