Sweet as honey
Q: it’s nearly not possible to open the paper and not realize a relation to the nice sugar dialogue. It looks that everybody has associate degree opinion on what proportion injury sugar will to our health. thus my question is: wherever will honey fill in this dialogue – is it, as an example, higher to sweeten your morning dish with honey or is that even as dangerous as victimization sugar? Is one honey higher than another?
Janice Dorn, Twickenham A: Sara Stanner says
Some individuals read honey as less refined and additional “natural” than white sugar however it still contains sugar and calories. In fact, a teaspoon of honey contains twenty three calories and 6g of sugar, compared with A level teaspoon of sugar, that contains sixteen calories and 4g of sugar – though honey is sweeter thus you wish to feature less to urge a sweet style.
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Consuming excess calories from sugar from any supply will result in weight gain over time, and frequent consumption of sweetened foods and drinks will increase your risk of caries. As a suggestion, a mean adult ought to consume no quite 90g of total sugars per day and no quite 55g of free sugars (or non-milk alien sugars) daily, which has table sugar, honey and beverage.
Honey provides some nutrients you don’t realize in table sugar, like B vitamins, however in terribly little amounts thus you shouldn’t think about it as a “healthy” selection for this reason.
Similarly, honey could be a natural product however thus is sugar, that is formed by purification sugar beets and sugar cane, and “natural” is not similar with healthy. The recommended health advantages of overwhelming honey over sweetener relate to its healthful properties, that are documented since past. as an example, it’s been used for hundreds of years as an efficient remedy for wounds, burns and ulcers attributable to its medicinal drug and anti inflammatory properties. Manuka and different honeys have conjointly been shown to possess antimicrobial and antiviral properties, that has light-emitting diode to the suggestion that they will boost the system and facilitate to safeguard against common ailments like colds and respiratory illness.
But studies in humans work several of the claimed health effects of honey square measure restricted. Some studies have shown that honey will facilitate alleviate sore throats and coughs, notably among kids, however there’s very little scientific proof that honey can forestall colds or different metabolic process infections or allergies. Some individuals take native honey within the belief it’ll build up tolerance to spore and facilitate with seasonal allergies, though once more there’s very little scientific proof to support this. thus whereas alittle little bit of honey won’t does one any hurt, you must recollect it provides another sugar and calories to your diet
Green veg alternatives
Q: i’m on anticoagulant medication following a heart operation. I actually have been told I cannot eat inexperienced vegetables, together with spinach and broccoli. are you able to recommend any alternatives, as these created up an oversized a part of my former diet?
A: Sara Stanner says
Warfarin could be a unremarkably prescribed decoagulant (blood thinner). Foods that square measure wealthy in naphthoquinone, like liver, dark foliaged greens, broccoli, spinach, Belgian capital sprouts, avocados, watercress, inexperienced beans, peas and soja bean merchandise, will interfere with anticoagulant medication. You don’t got to avoid these foods, however it’s necessary that you simply don’t suddenly increase or decrease the number in your diet as this may amendment however well your anticoagulant medication works.
These foods square measure nutritive however if you’re consumption lots of different vegetables, in addition as fruits, you must be obtaining all the opposite vitamins, minerals and bioactive substances they contain.
Dark inexperienced vegetables conjointly offer some atomic number 20 in our diets, thus make certain you’re consumption lots of low-fat dairy farm merchandise, in addition as bean curd and fish devoured with the bones like sardines, canned salmon and whitebait. attempt to avoid fruit crush because it will increase the result of anticoagulant medication and thus the chance of hurt. it’s conjointly dangerous to binge drink or get drunk as this may increase the chance of excess hurt whereas taking anticoagulant medication, though a moderate quantity of alcohol is ok (up to 2 to a few drinks daily for girls, 3 to four for men). Visit British Heart Foundation web site for additional data.
Itching to coach
Q: i’m a girl in my 40s and presently coaching for a triathlon. I managed to drag one thing in my back whereas agriculture at the weekend, and am currently tormented by intense lower back pain. Please are you able to recommend some stretches to alleviate this? i need to urge into coaching ASAP.
A: Tony Gallagher says
You must not permit yourself to be tempted to come back to coaching untimely. As a triathlete you may most likely forever feel you may get left behind if you’re not coaching. One issue surely is that if you’re disabled whereas doing a triathlon you inevitably are going to be behind most competitors. you wish an honest balance between adequate power, strength, endurance, technique and cognition for it all to figure swimmingly.
Although you force one thing whereas agriculture, have a suppose and choose, perhaps, if you already had a liability in your back from coaching. If you’ll be able to establish some side which may be the offender, you must be able to rectify this and forestall areas turning into vulnerable within the future.
I am assumptive, from your question, that you simply have solely strained one thing sort of a muscle in your back. In most cases a minor drawback during a muscle or ligament is that the wrongdoer inflicting lower back pain. Be aware, however, that a prolapsed disc usually causes severe lower back pain. In these cases the disc will go on a nerve root, that then causes pain and different symptoms within the leg. In most cases, the symptoms ease step by step over many weeks. you’ll got to twiddling my thumbs or, if you’re lucky, the pain might merely abate once a number of days. If you opt you need painkillers, it’s higher to require them often instead of intermittently.
The general recommendation is to continue with traditional activities as way as doable however don’t do something that causes plenty of pain. thiis applicable to any stretches you’ll plan to do.
Try the subsequent 3 stretches and see however you get on with them:
- the kid cause stretch is sweet for stretching out the lower and higher back. it’s achieved by motion on the bottom along with your legs along and so sitting back on your heels. From there at the same time stretch your body part and arms down and forward. At now your abdomen ought to be resting on your thighs. Exhale as you’re stretching forward. keep still and check out to stay therein position for a minimum of a second. Slowly come back to the beginning.
- For consecutive stretch begin by lying on your back on the ground with each feet stretched. From there cross one straight leg across your body and hold the crossed leg by the knee to assist keep it down in position. you must feel a stretch within the lower back and buttocks. Hold this once more for one minute if not too uncomfortable. Repeat this action with the opposite leg.
- Knee rolls square measure sensible for stretching the lower back and spine usually and an honest complement to the on top of stretch. begin by lying on your back. Position alittle, flat cushion underneath your head. Keep your knees bent along and keep your higher body relaxed and your chin slightly tucked in. Roll each your knees to 1 facet, followed by your pelvis, however reaching to keep each shoulders on the ground if your flexibility permits. Hold the stretch for 5 seconds about and come back to the beginning position. Repeat six to eight times, alternating sides. Breathe freely throughout.
* Send your inquiries to lifecoach@
Sweet as honey
Q: It is almost impossible to open the paper and not find a reference to the great sugar debate. It seems that everyone has an opinion on how much damage sugar does to our health. So my question is: where does honey stand in this debate – is it, for example, better to sweeten your morning porridge with honey or is that just as bad as using sugar? Is one honey better than another?
Janice Dorn, Twickenham
A: Sara Stanner says
Some people view honey as less refined and more “natural” than white sugar but it still contains sugar and calories. In fact, a teaspoon of honey contains 23 calories and 6g of sugar, compared with a level teaspoon of sugar, which contains 16 calories and 4g of sugar – although honey is sweeter so you need to add less to get a sweet taste.
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14 Nov 2011
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10 Aug 200
Consuming excess calories from sugar from any source can lead to weight gain over time, and frequent consumption of sugary foods and drinks can increase your risk of tooth decay. As a guideline, an average adult should consume no more than 90g of total sugars per day and no more than 55g of free sugars (or non-milk extrinsic sugars) a day, which includes table sugar, honey and fruit juice.
Honey provides some nutrients you don’t find in table sugar, such as B vitamins, but in very small amounts so you shouldn’t think of it as a “healthy” choice for this reason.
Similarly, honey is a natural product but so is sugar, which is made by refining sugar beets and sugar cane, and “natural” isn’t always synonymous with healthy. The suggested health benefits of consuming honey over refined sugar relate to its medicinal properties, which have been documented since ancient times. For example, it has been used for centuries as an effective remedy for wounds, burns and ulcers because of its antibacterial and anti-inflammatory properties. Manuka and other honeys have also been shown to possess antimicrobial and antiviral properties, which has led to the suggestion that they can boost the immune system and help to protect against common ailments such as colds and flu.
But studies in humans investigating many of the claimed health effects of honey are limited. Some studies have shown that honey can help alleviate sore throats and coughs, particularly among children, but there is little scientific evidence that honey will prevent colds or other respiratory infections or allergies. Some people take local honey in the belief it will build up tolerance to pollen and help with seasonal allergies, although again there is little scientific evidence to support this. So while a little bit of honey won’t do you any harm, you should remember it provides added sugar and calories to your diet.
Green veg alternatives
Q: I am on warfarin following a heart operation. I have been told I cannot eat green vegetables, including spinach and broccoli. Can you suggest any alternatives, as these made up a large part of my former diet?
A: Sara Stanner says
Warfarin is a commonly prescribed anticoagulant (blood thinner). Foods that are rich in vitamin K, such as liver, dark leafy greens, broccoli, spinach, Brussels sprouts, avocados, watercress, green beans, peas and soya bean products, can interfere with warfarin. You don’t have to avoid these foods, but it is important that you don’t suddenly increase or decrease the amount in your diet as this might change how well your warfarin works.
These foods are nutritious but if you are eating plenty of other vegetables, as well as fruits, you should be getting all the other vitamins, minerals and bioactive substances they contain.
Dark green vegetables also provide some calcium in our diets, so make sure you are eating plenty of low-fat dairy products, as well as tofu and fish eaten with the bones such as sardines, tinned salmon and whitebait. Try to avoid cranberry juice as it can increase the effect of warfarin and therefore the risk of bleeding. It is also dangerous to binge drink or get drunk as this can increase the risk of excess bleeding while taking warfarin, although a moderate amount of alcohol is fine (up to two to three drinks a day for women, three to four for men). Visit the British Heart Foundation website for more information.
Itching to train
Q: I am a woman in my 40s and currently training for a triathlon. I managed to pull something in my back while gardening at the weekend, and am now suffering from intense lower back pain. Please can you suggest some stretches to alleviate this? I want to get back into training asap.
A: Tony Gallagher says
You must not allow yourself to be tempted to return to training prematurely. As a triathlete you will probably always feel you will get left behind if you are not training. One thing for certain is that if you are injured while doing a triathlon you inevitably will be behind most competitors. You need a good balance between adequate power, strength, endurance, technique and mental attitude for it all to work smoothly.
Although you pulled something while gardening, have a think and decide, perhaps, if you already had a weak point in your back from training. If you can identify some aspect that might be the culprit, you should be able to rectify this and prevent areas becoming vulnerable in the future.
I am assuming, from your question, that you have only strained something like a muscle in your back. In most cases a minor problem in a muscle or ligament is the offender causing lower back pain. Be aware, however, that a prolapsed disc often causes severe lower back pain. In these cases the disc can press on a nerve root, which then causes pain and other symptoms in the leg. In most cases, the symptoms ease gradually over several weeks. You may have to be patient or, if you are lucky, the pain may well simply abate after a few days. If you decide you require painkillers, it is better to take them regularly rather than intermittently.
The general advice is to continue with normal activities as far as possible but don’t do anything that causes a lot of pain. This applies to any stretches you may decide to do.
Try the following three stretches and see how you get on with them:
- The child pose stretch is good for stretching out the lower and upper back. It is achieved by kneeling on the ground with your legs together and then sitting back on your heels. From there simultaneously stretch your torso and arms down and forward. At this point your stomach should be resting on your thighs. Exhale as you are stretching forward. Stay still and try to remain in that position for a minimum of a minute. Slowly return to the start.
- For the next stretch begin by lying on your back on the floor with both feet stretched out. From there cross one straight leg across your body and hold the crossed leg by the knee to help keep it down in position. You should feel a stretch in the lower back and buttocks. Hold this again for one minute if not too uncomfortable. Repeat this action with the other leg.
- Knee rolls are good for stretching the lower back and spine generally and a good complement to the above stretch. Start by lying on your back. Position a small, flat cushion under your head. Keep your knees bent together and keep your upper body relaxed and your chin slightly tucked in. Roll both your knees to one side, followed by your pelvis, but aiming to keep both shoulders on the floor if your flexibility permits. Hold the stretch for five seconds or so and return to the starting position. Repeat six to eight times, alternating sides. Breathe freely throughout.
* Send your questions to lifecoach@