The Key Ingredient for Your Health

We have all heard of the term supplements and have probably taken them before, but what is a nutritional supplement, and when should they be used? Here, registered nutritional therapist Natalie Le Bouedec DipNT, mBANT, mCNM explains all.

Nutritional expert founder Complete Me Life Natalie Le Bouedec — Nutritional expert, and founder of Complete Me Life, Natalie Le Bouedec

Food supplements are often known as dietary or nutritional supplements. They are designed to provide nutrients that may be lacking in our diets or we need them for a specific issue. They may contain many different nutrients, including vitamins, minerals, amino acids, fatty acids, enzymes, and herbs. Nowadays, they also come in various forms and can be taken as pills, tablets, capsules, liquids, powders and gummies. They can also be seen in many different variations of dosages and combinations, or just single ingredients; so from the outside this can all be very confusing!

Here are a few reasons why and when you could look in to taking a supplement.

If you workout often…

The B Vitamins and Vitamin C are water-soluble vitamins, which mean they can be easily excreted from the body and lost if we sweat. If we work out frequently and feel that we could be lacking energy, it could be helpful to look at replenishing them. These nutrients are needed for our body’s to make energy from the food we eat.

If you’re stressed…

Stress can come in many different forms, and it can put a toll on our body and use up nutrients much faster than usual. These include Vitamin C. When we feel stressed, our adrenal glands make our stress hormones. Vitamin C is used in this process, and therefore, our stores of this vitamin can be depleted. Then there is Magnesium, which is needed for over 300 chemical processes in the body. Among these is making our neurotransmitters which help reduce feelings of anxiety and relax our muscles. When we are stressed, we use more of this nutrient. Having low magnesium levels can also lead to low mood, meaning it can lead to a vicious cycle.

If you live in the Northern Hemisphere…

Vitamin D is often known as the “sunshine vitamin”. We obtain it best from the sun, however, if you live in a country that has little quality sunshine in the winter months, like the UK, then you may need to supplement. It is vital when it comes to regulating the absorption of calcium and phosphorus. Not to mention, it helps facilitate a normal functioning immune system.

If you have a poor diet and need a boost…

Nowadays, many people’s diets consist of over-processed foods. It is believed that 90% of the population don’t get the recommended nutrients they need from food alone. In addition it is said that around 63% of adults do not eat their 5 a day! Eating processed foods can make it difficult for our bodies to get the nutrients we need, leading to deficiencies.

If you’re vegetarian or vegan…

If you eat a Vegan or Vegetarian diet or are thinking about going more plant-based, then you may need to look at supplementing with specific nutrients which can only be obtained through animal foods. These include B Vitamins, and in particular, B12. These vitamins have a direct impact on your energy levels, brain function, and cell metabolism. It is also worth having your iron levels checked if you are Vegan or Vegetarian due to the different forms of Iron heme and non-heme iron. Meat, in particular, red meat, contains lots of heme iron and can be easily absorbed by the body. In contrast, plant-based foods contain the other form of iron, which is not as well absorbed and utilised.

If you’re a woman…

Women are often at a higher risk of iron deficiency and anaemia, especially those who tend to lose a lot of blood during their monthly period. This may result in the need to take iron supplements. If your periods are heavy and you have signs of low iron and feel tired and exhausted, please contact your GP for a blood test to evaluate what your iron levels are and if they need supplementing.

At this point, it is important to reiterate that supplements are not a replacement for a nutritious, well-balanced diet that is rich in vegetables, fruit, whole grains, adequate lean protein, and healthy fats.

However, as discussed above, sometimes they are needed to get us back on track and can be an effective way of adding certain nutrients that may be missing from your diet or to help with a particular health issue.

If you are on any medication, please advise your GP before taking any supplements.

If you have any questions about this article, please don’t hesitate to contact me on nutrition@completemelife.com, to discuss further.

Natalie Le Bouedec is a Registered Nutritional Therapist who founded Complete Me Life, a nutritional food supplement company.

Complete Me’s products originated from Natalie’s experience of the commonly seen issues in her clinic. Every product is a blend of nutrients all targeted for that particular problem, helping customers get what they need without taking multiple capsules.

More information is available at: www.completemelife.com or at nutrition@completemelife.com

Me Life supplements

Top 3 Health Benefits of Houseplants

A lot of people find the idea of looking after houseplants, daunting, especially if you don’t have much experience with plants.

By Linda King

However, there are plenty of houseplants that are surprisingly easy to take care of, and having these plants in your home, or workplace, can actually be incredibly beneficial to both your body and mind.

Here are a few of the many benefits of having plants in your home.

1. Improve Your Indoor Air Quality
One of the main benefits of having plants in your home is the fact that they can actually help purify the air naturally and make breathing a lot easier. You might already dedicate a lot of money and effort into improving your indoor air quality, such as by changing your heating, ventilation and air conditioning unit filters often and by using an air filtration machine. But by simply investing in a few houseplants for your home can also help you maximize these efforts, or even replace them.

2. Add a Touch of Greenery To Your Decor
If you are looking for an affordable and effective way of decorating your home, adding a little bit of greenery is a great way to do so. Houseplants can provide your home with a different type of decor that is difficult to replicate with any other types of decorations, and you are sure to get a lot of compliments on the appearance of your home once you add houseplants all throughout.

3. Boost Your Happiness
Did you know that studies show that houseplants can actually improve happiness? Simply being able to see green plants in your home is a good mood booster, and research shows that they can help your mind with concentration, fatigue, depression and more. Once you add plants into your space, you might be surprised by the benefits that you and the others in your home or workplace start to feel.

“Simply being able to see green plants in your home is a good mood booster,”

So, by adding houseplants to your home there really is no reason ‘not to.’ You don’t have to start out with a lot of plants if you are afraid that you will feel overwhelmed. Instead, start out slowly with just a couple that are known for being easy to take care of. Garden centre workers are usually happy to offer advice too.

In time, as you become used to taking care of your plants, and when you feel the benefits, you may find yourself bringing more and more into your home….and even develop those green fingers!

Out of the shadows & in to the sun

With summer upon us, we take a look at some of the seasons’ best sunglasses for women & men

Editor’s Pick!

Vintage style ladies glasses by Dune. London GalIisas £40, and Sunglasses Chain £20 (sold separately) www.dunelondon.com

Men’s BM Clear Round Harry Frame Sunglasses, £12 www.burton.co.uk

Ladies Ombre Faux Tortoiseshell & Green Wayfarer Round Sunglasses, £26 www.oliverbonas.com

Zara Man Aviator sunglasses, £29.99, zara.com

Avoid The Loss of Learning This Summer

Founding partner of ‘I love To Learn,’ the go-to after school tuition centres for children (and parents alike), Linda Jones see’s the importance of keeping children in the momentum of learning during term holidays.

Here, Linda shares with Luxury Living some of her expert tips on how to maintain an upbeat educational structure at home during the holidays, with everyone feeling happy.

For most children, summer is a time to leave classes and homework behind. While summer is a holiday from school, it does not have to be a holiday from learning. The summer holiday is great for recharging your children’s batteries, because if they are not using the skills and knowledge that was learned in the classroom, they will find themselves lagging behind when school starts up again.

When they return to school in September after the long summer break, students can find themselves struggling to catch up. Skills and knowledge gained throughout the school year fade during the summer months.

At I Love to Learn, we have found that loss of content retention begins within 24 to 48 hours of learning unless the new information is reinforced or applied immediately. That is why, during summer holidays, even the best students forget some of the lessons they had learned during the school year. After a month without reinforcement, approximately 80 percent of what a student has recently learned can be lost.

For children who have struggled in school, summer is an invaluable opportunity to catch-up on key skills and feel more confident when they return to class. For students who do well, it is an opportunity to keep their enthusiasm for learning high.

Linda Jones 7 Summer Learning Tips!

We never stop learning, so here are some ideas to help encourage children’s learning and have some fun this summer.

1. Learn about time: Refer to the clock throughout the day at important times such as mealtimes and trips. If you are brave, allow children to be the family timekeeper and get them to wear a watch every day.

2. Learn about money: do a car boot sale with your children or they could start their own business (e.g. making and selling lemonade).

3. Learn about measurement: read recipes, use scales and cook delicious food together. Go for long walks discuss metres and kilometres. Look at the temperature each day. Finding maths in every day life makes it interesting and relevant.

4. Learn about the past: Try Zooming or visiting grandparents, elderly neighbours or friends to interview them about their childhood. The stories that can be told from decades ago can be fascinating for children. This can really bring ‘history’ to life.

5. Improve your writing: by encouraging them to keep a diary every day. Children can maintain their writing skills and capture many memories for the future. Writing postcard to relatives and friends keeps it short and sweet! Have a go at calligraphy together and create beautiful lettering to display.

6. Practice your reading: Join the local library and take part in the Library Service Summer Reading Challenge which rewards children for reading a minimum number of books.

7. Also, as the new school year approaches it may be useful to discuss routines and agree how to organise time, work and anything else which need to be done. Drawing up tables and writing on Family Calendars together can really help communicate expectations. Planning in the fun stuff will be important too!

Finally, if they still complain about being bored, try saying, “Well I guess I haven’t given you enough chores yet!” and see what happens.

For all enquiries education-related, call ‘I Love To Learn’ today on: Portsmouth 023 93 968 626 Fareham 01329 738 100

8 Ways to Regain Your Fitness!

Have you been trying to lose weight or get back in shape, but you just can’t stick to an exercise routine? Perhaps you started an exercise program and had to stop because of family and work responsibilities that were competing for your time. Or maybe you were simply feeling flat and demotivated. Sometimes, the things that pull us away from exercise routines are beyond our control – but often, it’s also because we over-complicate matters.
Alexander Gordon offers help.

If you’re finding it challenging to be consistent in your exercise program, one of the reasons below may be the cause.

My tips will help you overcome some of the barriers that are standing in the way and preventing you from maintaining a consistent workout routine.

People looking to get back in to shape often overestimate their fitness levels. This means that they start with exercises that are too demanding and strenuous instead of easing into a new routine. Aiming too high, and consequently feeling overwhelmed by your workouts, can make you feel unfit and tired, which can be de-motivating and off-putting.

It’s critical that you remain realistic about your personal fitness level and your workout routines so you can avoid making mistakes.

1. Don’t try to overcompensate for your lack of exercise

If it’s been a while since you last exercised, you may be tempted to do too much all at once rather than staggering your re-entry into the realm of workouts. Instead, you should take the approach of not pushing yourself too hard. Take it easy so you don’t end up getting overwhelmed, exhausted, and discouraged.

2. Don’t start where you left off

If you used to have a specific workout plan, but haven’t exercised since then, don’t expect to be able to walk straight back into your old routine. That’s a recipe for injury and a sure way to put yourself off from exercising. Be sensitive to your aging body and adjust your workout according to your current fitness level.

3. Be realistic about how long it takes to get fit

It’s better to make a personalized training plan based on your current fitness levels rather than forcing yourself to stick to an intense routine to try to speed up your overall progress. This will likely make you feel too exhausted, and you’ll end up wanting to stop working out even before starting properly.

4. Aim to create a realistic fitness routine

Your goal should be to try and make training a part of your daily routine that’s based on your current fitness level, and not what it used to be like in the past. Getting back into shape takes commitment, but you also need to be moderate with your fitness plan at the beginning. Once you’ve reached a certain strength and endurance level, you can then step it up a notch.

5. Incorporate appropriate workouts for your lifestyle

It’s a good idea to plan and see if your workouts will fit into your lifestyle because if they’re too tricky to manage (for example, if you need to drive an hour to get to a gym), it may end up being a reason why you cease training as it’s too challenging and time-consuming. Plan out how much time you can realistically allocate to training per day and find activities that will fit with your schedule. There are various other ways you can incorporate exercise into your daily life without having to hit the gym. These may include opting to walk or cycle to work, taking the stairs instead of the elevators, or going for a walk during your lunch break.

6. Take advantage of free exercise options

For some, being unable to afford a gym membership or personal trainer may be barriers that prevent them from getting fit. There are many ways you can exercise for free at home by doing activities like online training classes on YouTube or by following instructions from a yoga or pilates book. You could also take walks around your neighbourhood or local park, or try walking or cycling to work.

7. Don’t let the weather stop you

Many people get put off from exercising if the weather outside is too cold and miserable. An easy solution to this is to join an indoor gym where you can take classes, go swimming, or use workout machines. Or, at home you could even play fun exercise-based video games, Wii fit or use VR (virtual reality) when the weather is bad!

8. Mix it up

Some people get put off from exercising because they don’t enjoy stagnant routines. If you’re feeling bored doing the same kind of exercises every time, try mixing it up and adding new elements to it. You could try exploring a new route if you walk, cycle, or jog in the same forest or park. Exercising with your family as part of a group activity may also be a fun option.

Summer Babies….

It’s that time of the year again when the younger ones can enjoy the warm outside and their school holidays are upon us.

With so many lovely mini clothes to choose from this season, we’ve selected the ones that take our vote as the cutest and most stylish available for babies and children.

Baby painted fruit dress with matching knickers, by Cath Kidston, £25 cathkidston.com

Bold floral bomber jacket blue from £24 Gem neckline t-shirt white from £14, both by monsoon.co.uk

Boys dungarees and polo top £36, by thewhitecompany.com

Embroidered cotton-blend dress 4 years, £865 by Gucci at selfridges.com

Baby seersucker flower swimsuit, £14 by monsoon.co.uk

Boys yellow linen blend shirt £15.99, by zara.com

Boys crocodile swim shorts £22, by thewhitecompany.com

Graphic print cotton dress 4-16 years, £98 by Stella McCartney at Selfridges.com

“Keep some dressy pieces in their wardrobe, but do be mindful of having those basics…they’ll get more wear out of them for beach & park visits!

Barbour Boys Louie striped T-shirt, £24.95 by Barbour.com

Baby daisy stripe dress blue from £26 Baby ice cream 2-in-1 dress yellow from £24 Denim jacket blue from £22, all by monsoon.co.uk

Boys striped blue swimming shorts, £7.99 tkmaxx.com

Pretty Eloise floral dress £34, by thewhitecompany.com

Octopus hoodie and shorts set £36, by thewhitecompany.com

Linen jacquard dress with straight-cut neckline and straps 5-12 years, £39.99 by zara.com

Full Speed Ahead!

With such an array of choice of bikes in today’s popular bicycle purchasing market, it can be a difficult decision. Are road bikes faster than hybrids? Are hybrids more practical? What is the difference? We investigate.

The Road Bike

If you are a real bike enthusiast and your interest is in riding your bicycle as fast as you can over distances on a smooth tarmac surface, then a road bike is the bike for you. As the name suggests, road bikes are designed for just one thing, riding on roads. In the early days, they were called racing bikes to distinguish them from the chunky, upright models, that had been the workhorses before cars had become so commonplace. These older workhorses had a flat handlebar which gave a totally different riding position from that of trendy racing bikes.

Looking at the basic shape of a road bike, you will see that it looks very similar to that of early racing bikes. It is the technology and materials now used that have changed over the years.

The most obvious difference is the handlebars.
Instead of the straight ones found on the older upright bicycles, and the mountain bikes, a road bike will have drop handlebars which allow a variation of position when cycling. They can be purchased in a variety of shapes and sizes, but they all feature two levels of the handlebar where the rider can either sit more upright while holding the top part of the bar or change to a lower, more streamlined position by holding the bottom bars.

“The highest speed ever achieved on a road bike is an incredible 183.91mph”

The controls on the bicycle are also different with a variety of gear controls on offer. Road levers combine the brakes and gear controls into a single unit. This set up will vary according to the manufacturer.

The Hybrid Bike

There is no doubt that hybrids are seen as the ‘cooler bike’ today. With urges on people to cycle to work instead of using the car these days, the hybrid has come along to cater for this new market in recent years.

The hybrid has a more practical seating position with a flat handlebar, and easier-to-use controls. They often come equipped with panniers (built on bags, ideal for a change of clothes and laptops) and mudguards to protect the rider; you arrive fully-equipped and mud-free. The wheels are chunkier too on a hybrid giving a much softer ride than the skinny, hard tires on a road bike.

While speed is important, the emphasis on these bicycles has changed from pure speed to durability and comfort. You could describe them as the ‘SUV of the cycling world,’ with chunky off-road features that are rarely used except for navigating potholes and climbing on to the occasional curb. They are practical all-rounders that are also far less likely to get punctures or mechanical problems than a highly tuned road bike with slimline tires.

Speed

Factors that are going to affect the speed on a bicycle are wind resistance, tire friction, and the gears. The seating position we have already established is more aerodynamic on the road bike than the hybrid. The road bike will probably have tires no more than 24 mm which do not create so much friction as the chunky 38 mm of the hybrid. The road bike will most probably have advanced gears that are designed for speed. Everything is in favour of the road bike.

The highest speed ever achieved on a road bike is an incredible 183.91 miles per hour. Alright, this was achieved in a slipstream, but it is still an amazing achievement. There does not seem to be an official speed record for a hybrid bike, but in most cases, the fastest people seem to be able to achieve is around 25 mph on the flat.

7 Stages to Accomplish Self-Confidence

By Andrea Long

It is said, that the most joyful individuals are the ones who do not pass judgement on others, live in generosity, and love themselves. Have you ever met or known somebody who constantly radiates happiness and positivity, thus self-confidence? And desired you could be more like him or her? Well, it may be easier than you think. All of us can accomplish healthy self-confidence, but it requires time and some effort to get there and then to retain it. Here, are your seven stages to help you on a journey to become a more joyful, better you!

1. Decide

All that you do is a consequence of decisions settled in your youthful years and made today when you woke up. Everything is a choice: to comply or resist; to learn or not learn; to eat or not eat healthy food. When settling on these choices, you control everything about your life, including your future and your degree of mindfulness. Being a great individual is not karma, it is a decision. After you understand this, you will be able to start to become who you desire to be. Every person has exceptional talents and abilities. Through self-revelation, you can distinguish these talents. If you focus on your identity and satisfaction, you will choose the correct decisions for your future.

2. Assess

Nobody knows you better than yourself. You should assess what are your positive and negative attributes and build up an arrangement to ensure that the positive side keeps on growing in you. As you do it, try to meet individuals with similar characters who share your equivalent objectives. These people will be extraordinary companions and help you stay on your set way.

3. Declare

Converse with yourself and start to fortify the positive attributes of your character by saying optimistic affirmations. Each positive sentence must be declared frequently. Look in the mirror (this will feel strange at first) and tell yourself the good things about yourself, things you are good at and what you love doing. Try to even joke and laugh with ‘yourself.’

4. Pardon

Pardon yourself for your mistakes! You are not perfect. Offer yourself pardon and go on. You cannot modify the past… but you can welcome the present and influence the future!

5. Be Kind

Live as a good companion, a great listener, and a wonderful helper. Do not be a taker. We feel better about ourselves when we make another person happy…that is a clinical fact been proven again and again.

6. Be Grateful

Gratitude follows you. Be grateful to God or to the people around you or your pets! Be modest. Pray or think of those who suffer. Truly appreciate what you have (the people, the gift of life, the possessions, the past experiences…the future). When you are grateful for your life, peace will consistently be along your way.

“Live as a good companion, a great listener, and a wonderful helper. Do not be a taker.”

7. Act

Do not let others dictate your destiny. Make your own choices. Act with focus and determination, and you will accomplish good things in life. By being confident and acting kindly, you can become a successful person who lives a plentiful life!

Inspector Gadget

With so many gadgets in today’s beauty regime, your vanity cabinet can resemble the tool cupboard! But which ones really are necessary to have? We select 6 of the must-have beauty gadgets for 2021

Phillips Lumea Prestige IPL claims to give you 6 months of hair-free smoothness,£440 www.very.co.uk

Oliver Bonas Rose Quartz Face Roller £35, www.oliverbonas.com

Rio Skin Renew Microdermabrasion £80, www.very.co.uk

The light salon boost LEDmask, £395, selfridges.com

The Philips Sonicare DiamondClean Smart Electric Toothbrush, by Quiet Mark, connects straight to your device allowing you to keep a close eye on your dental health. £249.99, quiet mark.com, philips.co.uk

The ‘Eyezone Massager’ as the name suggests, combines massage therapy, pinhole therapy and magnetic therapy in one clever little massager. Pure bliss! £9.99, www.prezzybox.com

How To Rock At The Farmer’s Market On A Budget

Food purchasing habits changed during the pandemic, and with polls showing that farmer’s markets are taking over in popularity from supermarkets, it seems that despite them being mostly forced upon us in childhood, we actually love our fresh veg and all these markets have to offer more than ever. But a sticking point for a lot of us, can be the price of getting all this fresh goodness straight from a farm. Do not fear though…there are ways around on it on a budget.

Farmer’s markets are like a mix of everything in today’s world that we care about. They’re local, artisan, and they’re packed with all sorts of healthy and/or delicious fresh foods. The only downside, is that farmer’s markets can be pretty expensive. So you may have been shying away from going to your local market, or maybe it never even occurred to you to check one out assuming they’re too costly.

“Look at what’s in season…maybe ask the vendor for recommendations or look up some recipes on your phone while you’re there too,”

Yes, the farmer’s market can be significantly more expensive than going to the supermarket. But with a little thought, you can make your local farmer’s market a beloved part of your weekly shopping schedule.

Don’t plan to do your grocery shopping there

Unless you have the cash, the farmer’s market is not the place to buy all your groceries. If you go in planning to buy all your produce for the week, it is easy to get overwhelmed and frustrated. Shrink your plan down to a small list, such as food for a single meal or a particular snack to last you through the week. That meal and the process of picking out the food for it, can then become a special tradition every weekend.

Bring cash

Some farmer’s markets will let you pay with credit cards. But they will often require you to pay a surcharge on top of the actual cost. So if you want to save a little money, make sure you have cash on you when you arrive. Even if it’s only a few pounds, your savings will build up over time!

Wander around before purchasing anything

There are a few reasons for this. The first is to simply take in the festive atmosphere; it’s definitely worth it. But doing an initial lap, also allows you to see what’s available at all the different stands. Every market is different, and frequently, the same market will have different vendors from week to week, so take some time to walk around and see what you might like to buy before doing impulse purchases.

The bonus of this is that you can then discreetly compare prices.
Be flexible

Even if you’re just planning a meal or a snack, don’t arrive with a rigid plan. Since things change from week to week, be open to trying something new. Look at what’s in season, maybe ask the vendor for recommendations or look up some recipes on your phone while you’re there gaining inspiration from the ingredients. If you’re seeking something new, you’re less likely to be disappointed if the food you wanted isn’t available or is out of your price range.

Make the farmer’s market an event

There’s so much more than food at the farmer’s market. Depending on where you are, there’s sometimes live music, cooking demonstrations, face painting, and other attractions. And it’s free to walk around and check it all out! You don’t even really need to buy anything to have fun. And if you go for the food, there’s so much variety there. Explore, try samples, and have some fun at the farmer’s market!

Our Top Tip’s When Visiting a Farmer’s Market!

Check the environment. There’s no point spending money on fresh produce from a farm, for it only then to be displayed on a busy main road having exhaust fumes blown over it all day!
Ask the vendors which farm their produce is from and if they use pesticides or such. Check it’s authenticity and whether it is organic.
Haggle. It’s always worth haggling to get a lower price, especially if you are buying more than one item from a vendor. Don’t be embarrassed- lots of people get a good price this way! And it’s a fun way to have some friendly banter with the vendor.
Ask ‘consume by date.’ Vendors can tell you approximate dates of when you should consume the items you are purchasing. More professional ones, will even date it for you!

Curious where there’s a farmer’s market near you? Most towns and cities have them weekly or monthly, so visit your local community websites for information and reviews.