Tag Archives: eating

7 tips to fight the common cold

The cold snap is just around the corner, arriving at a pace we’d rather not get in the way of. This is the time of the year in which colds, coughs, sore throats and runny noses are running rampant, so you’ll want to make sure that you’re well prepared from any potential attacks on your body!

Remember, it takes just one little cough or sneeze from an “infected stranger” to put you out for 2 weeks. The following Top 7 tips for preventing the common cold are worth their word count in gold – it could be the difference between you making it through this cold season unscathed or being ill for 50% of it:

1. Don’t underestimate the power of sleep

During the colder months, you may find it increasingly difficult to get out of your warm cosy bed, ready to face to cold outdoors. On average, we sleep just 6 1/2 hours according the UK Sleep Council. This simply isn’t long enough in order to maintain a strong immune system – Keep you body healthy by grabbing at least 7 to 8 hours of shut eye each night.

2. Eat Fruit & Vegetables!

Unhealthy comfort food such as chocolate and baked goods can be the easy fix for nutrition whilst the snow falls outside. Try and substitute this habit for plenty of fresh fruit and veg. If you’re in desperate need for a sugar fix, try going for an in season satsuma or a handful of plump raisins. Root vegetables are also in harvest, so getting hold of suede, turnips, pumpkin and squash is an easy task. Affordable too!

3. Milk And Cookies!

OK maybe not so much the cookie part, but all dairy products like milk, cheese, yoghurt are great sources of vitamins A and B12 – important weapons in your immune system arsenal. The calcium found in dairy also helps to keep bones strong.

4. Keep exercising

You’ve got 80% more chance of getting a cold in the winter than any other time of the year – That’s why you want to make sure you’re as fit as possible to defend against any unwanted viruses. Aim to do around 120 minutes of aerobic or cardio exercise each week to help strengthen your immune system, and help you feel more energetic.

5. Start your day properly

You can’t beat the warming sensation that porridge can provide on a cold winter morning. It’s not every one’s cup of tea, but porridge boosts your intake of fibre for the day helping you feel fuller for longer. A few slices of fresh fruit in addition to a healthy dose of honey makes for the perfect start to any day. Read more about porridge in another one of our articles: 10 ways to kick start your day

6. Keep your hands clean

If you use public transport, are out and about throughout the day or generally handle a lot of items during the working day, you could in potential danger of picking up a dormant bug from a surface. Aim to wash your hands before every meal and after you use the bathroom in order to minimise coming in contact with any viruses – Scrub for at least 30 seconds people!

7. Multi-vitamins can help

During the winter months, get hold of an easy to swallow multi-vitamin tablet that you can introduce into your morning routine. It’ll help to keep your vitamin reserves topped up whilst your venture around the great outdoors.

Go any tips you’d like to add to this list? Leave us a comment below.

5 Top Foods for a Flat Stomach

OK – So the summer season is quickly coming to close, with the doors to Autumn & Winter swinging wide open. But that doesn’t mean that your fitness and looking good need to go out of the window. The heavy jumpers and trousers may hide your figure from the public, but you’ll still know inside you what’s going on underneath those layers!

Not many people know that achieving a flat stomach can be easier than getting rid of the dreaded “love handles” – Your stomach is more about what you eat and how much of it you eat. Chewing your food throughly for example, triggers the stomach to create more stomach acid which helps to maintain a smooth digestive process. Not chewing food properly can cause food to ferment in the gut, leaving your feeling overly full and bloated.

The following top five foods are great ways to help achieve a flat stomach:

  • Oats – A easy balanced breakfast that’s guaranteed to fill you up. It makes a great alternative to the wheat based cereals that are laced in salts & sugars which don’t even keep you alert a few hours later. Don’t take our word for it either – The benefits over oats compared to these cereals is well documented.  As written in You Can be Thin by Marisa Peer, oats help to feed the friendly bacteria in your gut, helping you feel fuller for longer. Getting the right start to the day is the first step to a flat stomach – It’s a great way to cut out all the cravings for sugary snacks during the day.
  • Yoghurt – According to the The Food Doctor by Ian Marber eating a pot of plain yoghurt each day can be a great way of trimming the abdominal area.  Packed with gut friendly bacteria, yoghurt can help to reduce that bloated feeling that you may get after eating. If plain yoghurt doesn’t sound too appetising, try adding some honey, seeds or sliced fruit for flavour. Contrary to popular belief, it’s important to avoid fat free yoghurt. You’ll find it contains more sugar than the standard stuff!
  • Berries – If you’re concerned about looking too bloated, it may be worth looking at cutting out any fruit juices you may have in your diet. Ian Marber author of How Not To Get Fat demonstrates how the fructose in fruit juices can create carbon dioxide in the gut which causes the digestive process to slow down. Replace these fruit juices with fresh berries which are available in abundance this time of year. Mix it up with a spoonful of almonds and a drop of agave nectar for a guilt-free treat.
  • Papaya – An exotic fruit not often explored by many, the papaya is a delicate and juicy fruit similiar to the mango in some aspects. A staple food in Miami, where a flat stomach is almost compulsory! Papaya contains a soluble fibre which helps to aid the digestive system, keeping you feeling less bloated and getting you closer to that flat stomach.  Make sure to not eat too much however – excessive papaya can actually trigger bloating!
  • Herbal Teas – One of the easiest changes to make in your diet and quest towards a flat stomach – Cut out all of the fizzy drinks and energy booster liquids! The carbon dioxide used to create the bubbles in these drinks can get into the gut and cause problems. Instead, get yourself involved in the world of herbal tea drinking. The Healthy Hideout offers a great guide on herbal teas which can be found here: 6 Top Teas – The Real Wonder Drink.

Top 5 Recipe Books for Healthy Cooks

Maintaining a healthy diet can be difficult if you don’t know what you’re doing, but with the right resources and know how, healthy eating can be done without too much thought or bother. Providing you know the basics, combined with some easy recipes, you’re bound to be cooking up your very own health food storm in no time at all.

Here are a selection of some of the top recipe cook books that should be on nestled on your kitchen shelf. You can simply never have too many cook books – Our personal collections just keep on growing like a field of organic corn.

We hope you find this list as useful as we did.

Carbs & Cals by Yello Balolia

Carbs & Cals by Yello Balolia


1. Carbs & Cals by Yello Balolia – This book is directed towards individuals with diabetic dietary needs specifically type one, but still serves as a great source of healthy eating ideas. If you’re looking to reduce the amount of carbohydrates in your diet to lose weight or keep blood sugars down, then this is certainly the book for your.

The book is packed with visual aids to help give you an idea of portion size, so that you can keep on track with your diet without the need for technical measuring devices. I love the way you can just look at a page and see what is considered a “portion” and what isn’t. Portion your food properly along with regular exercise, and your bound to see quick results.

 

 

 

 

Jamies Ministry of Food by Jamie Oliver

Jamies Ministry of Food by Jamie Oliver


2. Jamie’s Ministry of Food by Jamie Oliver – When thinking of quick to assemble, “bish bash bosh,” great tasting food, no chef springs to mind quicker than Mr Jamie Oliver himself. This isn’t his latest cookery book available, but it’s certainly proven to be a must have book amongst the masses. Designed to reinvent the way you cook, even if you consider yourself a fairly decent whizz in the kitchen, Jamie’s Ministry of Food will have you looking at cooking in a completely different light.

Need to new way to make your texan chilli kick? Possible alternative methods to making a fish pie? Look no further than this great publication from Mr Oliver himself. I particularly like the way he reduces the amount of washing up created by each cooking experience – no body likes washing up!

 

 

 

You Can Be Thin by Marisa Peer

You Can Be Thin by Marisa Peer


3. You Can Be Thin by Marisa Peer – A dieting book like no other, this insightful text takes a different approach to dieting which has proven to be a massive success amongst it’s readers. This isn’t so much jam-packed with health recipes as such, but is more so aimed towards those of us who need to lose excess weight first. Many of us on diets already know what we should and shouldn’t be eating, but putting these thoughts into actions is a completely different story altogether. I for one know that eating too many doughnuts in exchange for a nice piece of ripe fruit, won’t bode too well with my figure.

This books aims to deal with the mental side of dieting as opposed to the actual physical action of replacing that cream cake with a carrot. An incredibly motivating read supported by many of it’s readers, if you plan to diet any time soon, this is certainly the book for your.

 

 

 

 

Bread - River Cottage by Daniel Stevens

Bread – River Cottage by Daniel Stevens

4. Bread – River Cottage by Daniel Stevens – Bread is a massive staple in many of our daily lives, from toast in the morning to sandwiches in the afternoon. However, because of convenience and a whole host of other reasons, a lot of us don’t even attempt to make our own bread. Bread from the River Cottage gives a great insight into the basics of bread including a closer look at the key ingredients (flour, years, salt and water) whilst including approximately 60 different bread recipes for your to try at home. I don’t think there’s anything better than the smell of fresh bread in a home, it does wonders for the mind.

Classics including pizza bases, wholemeal buns,  simple white loafs or complex seed & nut ensembles, this recipe book provides something for everyone.

 

 

 

 

Mum Knows Best - by Dave Myers & Si King

Mum Knows Best – by Dave Myers & Si King


5. Mum Knows Best – The Hairy Bikers Family Cookbook by Dave Myers & Si King – Now if like ourselves, you were lucky enough to grow up on delicious Mums home cooking, you’ll know that nothing gets the nostalgia train racing quicker than a home cooked meal. There’s something incredibly satisfying about sitting down to a roast dinner with all the trimmings made to the standard only a Mum could produce. That’s where the Hairy Bikers come in. Check out the roast potatoes recipe when you get hold of this glorious book – simply wonderful!

This book addresses all the key elements, tips and tricks of the trade required to create delicious meals for you and your family. Recipes are straight forward, with most of the ingredients available to any kitchen novice. Take a step back to childhood and relive timeless moments of tasty excellence.

 

 

Tips to get a good nights sleep!

We may all be familiar with the standard eight hours required in order to get a good nights sleep, but if you struggle to even achieve this perhaps some of the following tips can help. Sleep is essential to our well being, with many of us struggling to get a decent nights sleep because of stress from the day, “not being tired” or noisy partners sleeping next to you! Whilst some factors are out of your control, a few of the following alterations during your daily routine could help you drift off at night.

Get a goods nights sleep!

Get a goods nights sleep!

Take a look at the Healthy Hideout’s top tips for getting a good nights sleep!

  • Temperature – It may seem like one of the most obvious factors, but lowering the temperatures in your bedroom (or where you sleep) before you go to bed will send signals to the brain that it’s time for bed. When our bodies are cold, we’re more than likely tired. A cooler bedroom will make the duvet a whole lot more appealing.
  • Work – The saying goes that there aren’t enough hours in the day to get your work done, but taking work home almost guarantees your mind will stay awake longer than you need it to. Separate your working life from your normal life, by staying at the office longer if you really need to.
  • Exercise – A powerful and effective way to make you feel tired, as physical exercise will tire your muscles and body encouraging your body to naturally nod off. This doesn’t necessarily mean that you need to run a marathon everyday, but you’ll be guaranteed a comfortable nights sleep if you complete any gentle exercise beforehand.
  • Caffeine – The morning “pick-me-up” cup of coffee is all well and good, but drinking caffeine later in the day can seriously affect your sleeping patterns in the evening.  Instead of coffee, why not try a warming cup of lemon & ginger with a teaspoon of honey for sweetness. If you absolutely need coffee or tea, go for the decaf!

Tips for kicking unhealthy habits!

With a wealth of bad habits surrounding us each and every day, many of us are guilty of even the mildest bad addiction. One in five of us smoke, 33,000 of us die from alcohol related death and two out of five of us are overweight. Some statistics even show that we watch more than 3 hours of TV per day!

Eye opening statistics – It’s worth stepping back to try and change your ways. The long term health benefits speak for themselves, so why not try kicking those habits by using some of the Healthy Hideout’s top tips:

Over-eating

  • Don’t be tempted by cleaning up all the left-overs. Store food that will keep in tupperware and throw the rest away.
  • Don’t reach for the biscuit tin as a quick fix – Instead, grab yourself a glass of water and do something else for 20 minutes.
  • Buy shelled nuts instead of pre-shelled salted alternatives. Cracking the nut requires more effort, causing you to eat less.
  • For the extreme over-eating, store food in single portion containers. It’ll stop you eating for two when you really don’t need too!

Television & Video Games

  • It may seem odd, but try changing your lounging chairs to upright alternatives. You won’t be tempted to sit there for hours on end if the chair isn’t overly comfortable.
  • Turn the TV on for a particular programme or 30 minute gaming session, making sure to turn it off when you’re finished. It’ll stop you channel hoping.
  • Hide the TV away from eyes either behind a cover or TV cupboard. It’ll prevent the TV becoming a focal point that you find yourself “buzzing” around.

Drinking

  • Remove drinking as a habit or ritual that you carry out every week, such as drinking after the working week’s over on Friday afternoon. Do something else with your work colleagues, such as exercise or going to the cinema.
  • Calculate how much you spend on alcohol a week – Half that amount and save it in a jar as a visual reminder of how much you save by not binging.
  • Create your own set of rules and try and stick to them. Drink only one drink when you’re out, or only drink when you’re dressed smartly. Something to give you a mental reminder that you’re trying to cut down.

Smoking

  • The facts speak for themselves: After 24 hours the carbon monoxide leaves your lungs, whilst after 48 hours you’ll find your sense of smell and taste improving. After 72 hours you’ll find breathing becomes easy.
  • Switch to decaf during your quitting process – The caffeine could cause the cravings to become stronger.

Being healthy can add 14 years!

New research carried out by Cambridge University has shown how leading a healthy lifestyle can increase a persons lifespan by up to 14 years, simply by not smoking, drinking occasionally, eating well and keeping physically active. Many research studies already show the dangers of smoking, excessive drinking, not eating properly or a lack of exercise but few have shown the danger of the combined impact of all four on the longevity of our lives.

“The results strongly suggest that these four achievable lifestyle changes could have a marked improvement on the health of middle-aged and older people, which is particularly important given the ageing population in the UK and other European countries.” stated Professor Kay-Tee Khaw, Cambridge University.

healthy eating is the key to a healthy lifestyle!

healthy eating is the key to a healthy lifestyle!

The survey took place with over 20,000 men and women living in the Norfolk area of the UK. The participants were aged between 49 – 79 and were not shown to have any heart or cancer related problems. In 2006, the researchers contacted the participants and found that nearly 2000 had died since the start of the project.

On average, it was shown that the healthiest group of the participants had an extended lifespan of approximately 14 years. Those who smoked were shown to be almost 77% more likely to have died during the study, whereas a low intake of alcohol increased a chance of survival by almost 25%.

This research to not to be taken lightly. Although other factors do come into account such as genetics and environment, the importance of leading a balanced lifestyle are once more reinforced by research such as this. With the start of the new year in full swing, what better time to make the effort to get healthy!