A Healthier You!

A Healthier You!

We now live in the first generation that most will not outlive their parents. Our aim is to do something about this!

With the help of other local community groups and organisations our aim is to encourage people to adopt healthy lifestyles! With their mind, body, soul and their finances!

Some of the services that we would like to provide include:

  • Free wellness checks at the Seaside Community Hub.
  • Free financial healthcheck in partnership with East Sussex Credit Union along with free training in managing your money.
  • Free training and work experience opportunities with us at Helen Owen Marketing Enterprises (HOME) CIC.
  • Courses on looking after your mind and spirit with Soulfood.

Here’s some statistics to show why we are working with others to do something about people’s health:

  • Diabetes Type 2 has gone up 43% on last year.
  • Obesity is now a global epidemic and costs the NHS 1.2million every hour.
  • Over 80% of the population are dehydrated.
  • 92% of people do not have a healthy breakfast which is the most important meal of the day.
  • Nutrients in food are nearly 70% deficient compared to the same foods back in 1960.
  • 33% of children living in Eastbourne are obese.

A Healthier You is a trial project and is being funded by Devonshire West Big Local from November 2016 to April 2017 which includes the daily blog (available here).  By adopting healthier lifestyles we believe that people will feel better about themselves and be in a better position to access work and with 1 in 4 young people being out of work we hope to do something about this however we need your help!

Due to the popularity of this project so far we are seeking funding in order to continue to make a difference to people’s physical and mental health. If you know of an organisation that can help then please contact us.

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SEASIDE COMMUNITY HUB OPENING LAUNCH

You are invited to come to the opening launch of the new Community Hub on Friday 17th February 2017.

The launch is from 2-6pm and everyone is welcome! Just drop-in when you can!

At the launch you will here more about how this community hub has been funded, meet some of the people that use the space and find out ways that you can get involved.

You will also be able to have your say on how to paint the wall!

Refreshments and nibbles are available.

Everyone is welcome to come and join us at this new community facility (disabled access is available).

Register here.


My Body Image #AHealthierYou

A new 10-week course on the importance of your body image will starting at the Seaside Community Hub on Sunday 5th March.
#AHealthierYou

Throughout the 10 weeks will explore the importance of feeling good about your body, using the biblical principles of being made in the image of God.

You will have an opportunity to complete a wellness check each week and aim towards your own personal plan. Cost is £3 per week which includes a complimentary health shake (normally £3) and teas/coffees.

There will be an opportunity for open discussion, meet new friends and further develop the relationships that you have.

Everyone is welcome. There will be toys available for children!

Book your place here!


What’s On at the Seaside Community Hub

MONDAYS
10am – Djembel dance with Iris – £4.00
5pm – Djembel dance with Iris – £4.00
7pm – Fit Class with Emma – £3.75

TUESDAYS
11am-12pm – Little Stars Parent & Toddler Fit Class with Emma – £2.50
1pm-3pm – Craft Club – FREE

WEDNESDAYS
10am-12pm – English Lessons with English 4 All – FREE
11am-1pm – Help Point with East Sussex Credit Union
2pm-4pm – IT Training with Helen Owen Marketing Enterprises (HOME) CIC – FREE
7pm – Fit Class with Emma – £3.75

THURSDAYS
10am-11am – Babies & Parent Fit Class with Emma – £4.00
1pm-3pm- English Lessons with English 4 All – FREE
2pm-4pm – IT Training with Helen Owen Marketing Enterprises (HOME) CIC

FRIDAYS
10am – Djembel dance with Irish – £4.00
12.30pm-2.30pm – Sensory Play with Families for Autism
(2nd Friday for under 5’s, 4th Friday for 5-11’s)

SATURDAYS
10am-1pm – Morning Coffee & Saturday Market (please let us know if you’d like a table)

SUNDAYS
3pm-5pm – SoulFood (Starting 5th March with 10 week-course on Your Body Image) – £3.00

DROP-IN FOR TEA/COFFEE ANY TIME!
THE SEASIDE COMMUNITY HUB IS AVAILABLE TO HIRE.

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Our Body Image #AHealthier You

You are invited to a 10-week course on the importance of your body image.

Together we will go through some teaching on how to feel good about yourself.

We will explore the biblical principles of being made in the image of God and why looking after your body is so important.

You will have an opportunity to complete a wellness check each week and aim towards your own personal plan.

Cost is £3 per week which includes a complimentary health shake (normally £3) and teas/coffees.

There will be an opportunity for open discussion, meet new friends and further develop the relationships that you have.

Everyone is welcome. There will be toys available for children!

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6 Rituals to Reduce Fatigue and Lose Weight #Ahealthieryou

1. Water Yourself

You’ve probably already heard that your body is made up of around 70% water. Your brain depends on water to function optimally and your body need adequate hydration to run effectively.

Being dehydrated is the culprit of unwanted weight gain, and even food cravings. The truth is, you may think you’re hungry when you’re actually thirsty. One of the best ways to prevent overeating is to simply drink water around 30 minutes before a meal.

Drinking more water will also help your body burn calories more efficiently and can help you shed excess weight. But what if you actually don’t enjoy drinking water? Perhaps you’re a little (or a lot) addicted to sugar, which means you may be consuming more Starbucks, sodas, or even fruit juices.

The solution: fruit up your water by making your own Homemade Vitamin Waters! Create a new pathway in your brain that helps break the cycle with sugar, overeating, and indulging in food cravings by opting for only water or herbal tea and perhaps that one coffee per day for 30 days.

Watering yourself is one of the most empowered actions you can take for your health and body when you’re aiming to feel more energy, lose weight, and have more confidence.

Holy basil tea in a cup

2. Drink Holy Basil Tea

Stress can drive us to eat more, sleep less, and disrupt our metabolism. If you’re feeling like stress may be holding you back, a healthy and affordable way to minimize your cortisol while also adding in a source of minerals into your diet. Holy basil is a different herb than traditional culinary basil you commonly use in your recipes and has more medicinal properties that contribute to hormonal balance, less anxiety and lowered stress levels. You can enjoy Holy Basil Tea at any time of day or night, and it can replace your morning coffee if you’re ready for the leap. Drinking a steamy mug of tea before bed can also be a nice way to relax yourself before sleep.

3. Take Magnesium Before Bed

Magnesium is an important mineral that we often don’t get enough of in our diets. Do you ever find yourself craving chocolate? Try magnesium even half the time instead of eating the chocolate and you may find you feel better. Magnesium supports your body in its natural detox functions, balances blood-sugar and also plays a role in protein synthesis and metabolism.

Also, if you’ve started incorporating exercise or sweating in a sauna into your health regime, magnesium will be extra important for your muscles and joints. You can purchase magnesium powder at virtually any health food store and most grocery stores. To consume it, you just place a small scoop in a glass of warm water and drink it, or find capsules at a health food store. Magnesium is a mineral that’s best absorbed at night.

Alarm clock on the bed

4. Sleep Before Midnight

It may seem obvious, but one of the keys to reducing fatigue is to optimize your sleep schedule. When your adrenal glands are taxed, proper rest time is paramount to healing. Your liver is also doing a nightly detox while you sleep, but if you’re awake while your body is meant to be rejuvenating and repairing itself, you’ll feel the impacts. Sometimes, the last piece of the puzzle in a weight loss journey is sleep, so make sure you’re getting enough at the right times. It’s not enough to simply get 8 hours, you really will benefit from having a regulated sleep schedule, even if that means you find herbs or melatonin to temporarily get you on track. Be sure to check with your care provider before taking anything new.

Mango Salsa grilled chicken for healthy meal

5. Eat Clean

Whole-foods, grass-fed meats, clean water and low-sugar are all principles that fit into a Clean Eating Lifestyle. The less time your body spends on digesting processed foods, the more time it has to produce real energy you can burn enjoying life, shedding weight, and feeling better. Clean Eating has so many benefits, from how you look, feel and operate.

When you eat better, you’ll notice your friends and family may become curious too, making it even easier to stick to your new way of life. Eating Clean is empowering, it gives you the energy you need to create goals, achieve them, and boost your confidence. A lot of people start out thinking that Eating Clean will be a temporary fix to their problem, and then it becomes an effortless and enjoyable way of life. And that’s just it right there, eating real food doesn’t have to be hard, but it can change your life. Find recipes like the Easy to Eat Clean Grilled Chicken with Fresh Mango Salsa pictured above, or try taking the 30 Day Clean Eating Challenge!

Set up goals to eat only clean foods

6. Practice Gratitude

This one’s super important! Even when things are tough, paying attention to the beauty in our lives has a way of keeping us present to all of the ways in which live is working out. What are the things you are grateful for? A gratitude practice when you wake up and right before bed is a great way to lower anxiety, boost endorphins and lay a healthy foundation for yourself to experience greater happiness in life.

Whenever we focus on the negative for too long, we increase stress levels in our body. Want to lower stress, experience more energy and tell your body it’s safe to heal? Spend a few short minutes each night before sleep to write down 5 things you’re grateful for. If you have a partner, you can do this together and even express some of the things in one another that you’re grateful for, strengthening your relationship too.

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9 Ways to Naturally Reduce Inflammation and Pain Posted in Clean POV by Rachel Maserr #AHealthierYou

You deserve to feel your best, but sometimes inflammation can become a chronic life disruption. Fortunately, nature has solutions for you! Here are 9 ways to naturally lower your inflammation and pain levels with foods and simple lifestyle practices.


1. Turmeric

Turmeric contains curcumin, an antioxidant that actively fights inflammation in the body. Many people report feeling less pain when consuming turmeric on a daily basis. You can take in in capsule form, liquid tincture form and also include it in your cooking.

2. Ginger

Ginger is an incredible natural pain-reliever that can work wonders for aches and pains. Taking two or three tablespoons of grated ginger can reduce muscle soreness and lower inflammation. You may not get enough of the medicinal benefits just by having ginger tea though, so a higher concentrated dose may be required to really feel results.

3. Omega 3’s

Salmon, cold water fish, grass-fed meats, avocado, walnuts and hemp seeds are all great sources of Omega 3 fatty acids that directly contribute to lowered inflammation levels in the body. If you experience pain or tension in your body often, try trading out sugar for fat in your diet and lowering or totally eliminating your consumption of vegetable oils in place of higher quality fats rich in Omega 3’s.

4. Sweat in the sauna

Sitting in a sauna can increase circulation in the body, while doing some light stretching can help to open you up and release happy chemicals that lower stress. With the goal of lowering inflammation, hot is best paired with cold, so it’s ideal to have a cold shower after a sauna session and possibly do a few rounds of each. Be very gentle when stretching in a sauna so you don’t overextend yourself.

5. Have a cold shower

While having cold shower may sound unpleasant, this practice can offer quick relief for physical pain, but also boost mood almost immediately too! Cold water is proven to help lower inflammation levels in the body, and over time you’ll find you adapt from dreading the cold, to literally craving it. The best way to get started is to sit in the sauna for at least 10 minutes and then go immediately into cold water or a shower. Count to 30 seconds to start, and then sit for 10 minutes and let your body rest. Repeat this process 2-3 times if you like.

6. Breathe deep

A free, built in system for clearing up a bad mood, lowering stress levels and inflammation in the body is your very own breath. Try this to start: find yourself a comfortable seated position, or lay on your back in bed or on the floor. Close your eyes and set a timer on your phone for 5 minutes minimum, all the way up to 10 minutes. Focus on your inhale and let go on the exhale. Breathe deeply and focus on whole body breaths until your alarm goes off. Slowly get up and drink some water. You may feel tingly, emotions may come up, and a feeling of lightness may wash over you from just a short session of deep breathing. Enjoy!



7. Try yoga

Yin yoga is a wonderful and gentle practice that almost anyone can do. You can find a studio, or you can search for free yin yoga videos online. Even 15 minutes of yoga will benefit your body and pain levels. Yin is a form of yoga that requires you to hold a pose for a longer period of time, thus opening up your body and helping you become more flexibile. The benefits of yoga practice are endless!

8. Walk in nature

Studies show the more time we spend in nature, the easier it is to lower cortisol levels (stress). We know that high levels of cortisol contribute to a slowed metabolism, weight gain, and physical pain. Incorporating nature time into your day is a healthy ritual for your mind, body and spirit. Either go for a walk on your own for some solo self-care time, invite a friend or the whole family to take a stroll with you  in a park, forest or at the beach nearby. Remember to breathe deeply while you’re enjoying your nature visit.

9. Massage

Massage for improved circulation and lymphatic flow will naturally help the body deal with inflammation in a healthier way. Can’t afford a massage? Trade massages with your partner, friend or kids! Another way to get things moving is to do self-massage in the sauna. Physical touch naturally lowers stress levels, boosts endorphins and as a result, you can come into balance.

 

Bonus Tip: What you put into your body on a daily basis will have an immense impact on your inflammation levels. If you’re consuming a lot of sugar, processed foods, vegetable oils or grains this could be contributing to physical discomfort in a big way. Eating Clean is one of the healthiest lifestyle choices you could make for yourself. But Eating Clean doesn’t require you to turn your life upside down or stop enjoying your food. In reality, you’ll be eating better than ever and naturally your body will transform overtime. Simple changes in what you eat can make a world of difference in how you feel!

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Stop surviving, start thriving #AHealthierYou

The overriding fear that emerges among aspirant businesswomen is: ‘I won’t be able to make enough money to survive.’ It’s the single biggest reason women don’t move from wanting to start a business to actually doing it.

Firstly, you need to understand your true financial position. How much do you need to make (rather than want to make) in order to cover your obligations? Add 20 per cent for wiggle room. This is a powerful exercise and will show you one of two things: either you need to make less than you thought; or you have no idea how you are currently surviving. It’s a real motivator for regaining control, setting up a business or, at least, finding ways to make extra income.

Now, look at your expenses. What, if anything, can be cut? You don’t need 101 subscriptions to things you don’t have time to use. Do you really need that massive TV package? Credit cards? Switch to a lower interest rate.

Now, how can you make extra money? Write a list of at least three things you could do to earn more that won’t impact too heavily on your time (you need those crucial hours for your business). Think about what you could sell: put old clothes on eBay; clean out your junk; rent out your spare room.

I don’t believe in frugality. I want to teach you how to make money doing what you love, but you will have a far better chance of success if you aren’t worrying about how you’re going to pay the rent or mortgage. Can you afford to cut down to four days’ work a week and use the extra day for your business? If not, how much would you need to earn on that day to make up for it?

List three ways that you could make up the shortfall (consulting; running workshops or retreats; selling products?). Put a fee next to each option and mark them out of 10 for being the easiest to start now. That’s where you begin.

Don’t leave your job straight away. I recommend running your business in the background for six months, to really understand your opportunities (check your contract first). I call it a ‘five to nine’ business; one you work on in the evenings or at weekends. You’ll learn which parts of your business you enjoy, and which parts make the most cash.

You’ll start to see your income rise, which will give you the confidence to put in more time and effort – and, ultimately, to thrive, not just survive.

Get ready for action

1. Filter: Identify what and who is important

2. Prune: let go of what is not important

3. Prioritise: Take what matters to the front of the queue

4. Focus: Do what you really love and do it well

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Wake up! It’s good to talk #AHealthierYou

Recently, I was chatting to a friend and we both realised that we had major experiences that had shaped who we are – and yet we had never told anyone about them. We may have kept our stories hidden because we thought that they were too strange or personal, or perhaps we had simply forgotten how important they are.

When we shared our stories, my friend and I found that we had a deeper connection with each other. It also helped us reconnect with moments from our pasts that still have a big impact on our lives, which helped us better understand ourselves and our place in the world. This month, spend time reflecting on key moments of your life. See if there is one that has extra resonance and energy; something even people close to you don’t know about.

Then, schedule a time to hang out with somebody you love and trust, and tell them your story. Note how you feel after you have done so. Often, sharing experiences creates an energy shift. (Listen to your friend’s stories, too.)

If you have a few stories, tell them all and see which ones have the biggest impact on both of you. Remember, vulnerability is strength. In the wise words of the queen of sharing, Oprah Winfrey: ‘Vulnerability is the cornerstone of confidence.’ Drop your armour and spill the beans.

Author, speaker and Upping Your Elvis founder, Chris Baréz-Brown, has teamed up with Psychologies for a 12-month experiment to help us break harmful routines. See how the Wake up! challenge has been received over the last year in this post from Chris on LifeLabs.

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Stopping exercise for 10 days can decrease brain blood flow #AHealthierYou

You can lose cardiovascular endurance after stopping exercising for a few weeks, but what impact does extended time off have on your brain? A small study published August 2016 in Frontiers in Aging Neuroscience examined cerebral blood flow in physically fit older adults ages 50 to 80 years before and after a 10-day period during which they stopped all exercise. The participants, half of whom were men, were all defined as master athletes who had participated in endurance exercise for at least 15 years. Their routines included at least four hours of high-intensity endurance training per week.

Using MRI brain imaging techniques, researchers found that after the athletes stopped exercising, blood flow decreased 20% to 30% in eight brain regions, including the left and right hippocampus. The hippocampus is responsible for learning and memory and is one of the first brain regions to shrink in people with Alzheimer’s disease.

However, the researchers were quick to point out that they found no evidence of cognitive decline over the 10-day period—just that brain blood flow was reduced. They also did not assess the role of exercise intensity or determine whether the drop in brain blood flow could occur sooner than 10 days. Previous studies have shown that exercise can increase the growth of new brain blood vessels and brain cells. This study supports the message that exercise can contribute to brain health, but consistency also is key.

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Power nap: the work benefits of extra sleep #AHealthierYou

In fact, the more hours we sleep, the more money we are likely to earn.

Experts have found that sleeping for just one extra hour a week boosts productivity – so much so that it can result in a salary increase of 1.5 per cent in the short term and 4.9 per cent in the long term, with the biggest impact experienced for commission-based work.*

Time to start dreaming about how to spend the extra cash…

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7 tips for eating healthy when you can’t count calories #AHealthierYou

Counting calories is one of the most reliable ways to maintain or lose weight. But it’s not always easy to do when you’re out and about or pressed for time — and there are plenty of situations (such as a dinner party at a friend’s house) that just don’t lend themselves well to a “strictly numbers” approach.

Here are some guidelines to follow when straight calorie counting is impractical.

1. Eat foods that are filling and low in calories. That means, as often as possible, your meals and snacks should include whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans. And don’t forget to fill at least half your plate with fruits and vegetables.

2. When you eat meat, cut out fat and cut down portion sizes. Choose lean cuts of meat and modest amounts — about 3½ or 4 ounces per serving (which is roughly the size of your palm).

3. Avoid fried foods. Frying foods adds fat and calories. For stovetop cooking, it’s better either to stir-fry foods in a nonstick pan lightly coated with a cooking-oil spray or to braise them in broth or wine. Baking, broiling, and roasting are also great options — they add no extra fat to your meals.

4. Choose low-fat or nonfat dairy foods. Milk, yogurt, and cheese are good sources of protein and calcium, but the whole-milk versions of these dairy products are very high in fat.

5. Avoid fast foods. Hamburgers, chicken nuggets, French fries, and other fast-food staples tend to promote weight gain for two reasons. First, they are high in fat, calories, or both. Second, the “value meals” available at many fast-food chains are often excessively large and tempt you to overeat.

6. Avoid high-calorie, low-nutrient snacks. Chips and other deep-fried snacks are high in fat and therefore calories. But even snacks labeled “low-fat” are often high in calories because they contain large amounts of sugars and other carbohydrates.

7. Watch what you drink. Regular sodas, fruit juices, and, especially, alcoholic beverages are high in calories.

For more practical tips to help you lose or maintain weight, buy Healthy Solutions to Lose Weight and Keep it Off, a Special Health Report from Harvard Medical School.

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