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Can food Affect your Mood?

Welcome to a brand new week!!!

Really hope you are prepared and focused for this new week ahead to achieve anything you want!

This weekend I have been delivering BrainFit training all weekend again to instructors so again I am focusing on mindset and moods at the moment and I wanted to write this weeks email about how food can affect you mood.

Can food affect mental health? 
 
YES! 
More and more research proves the link between a lack of certain nutrients in the diet and mental health issues such as stress, depression & behavioral problems.
If you are faced with a stressful situation, your body consumes the nutrients it needs for optimum brain function, leaving it in short supply. So unless this stock of nutrients is replenished, the symptoms, initially caused by the event or situation, will continue for longer than normal.
So you will experience those mental health issues for longer!
If someone is on mainstream anti-depressant drugs such as SSRI’s, SSNI’s or Tricyclics, these drugs destroy B-vitamins in the body and it is therefore essential to replenish these stores through diet or supplementation.
These main related nutrients are:
B1 / B3 / B5 / B6 / B12 – deficiencies lead to poor concentration, poor memory, irritability, stress, depression.
• Folic Acid – deficiencies lead to anxiety & depression
• Magnesium – deficiencies lead to anxiety, depression, irritability, stress, insomnia
• Vitamin C – deficiencies lead to depression
• Selenium – deficiencies lead to depression, irritability
• Zinc – deficiencies lead to depression, confusion, blank mind, loss of appetite, lack of motivation.
• Omega 3 – deficiencies lead to depression, poor memory
• Tryptophan – deficiencies lead to depression 
 
 
This list is sourced from the Mental Health Foundation.
High sugar foods are absorbed very quickly to give you a high, but this is quickly followed by a crashing low, followed by a craving for more!
This high dependency on sugar directly affects the sensitivity of the neuro-transmitters in the brain responsible for how we think, feel and behave: dopamine, serotonin, acetycholine & GABA, leading to a yo-yo in our moods.
Food has a powerful and potentially damaging effect on our daily life!
There is also the havoc that food additives and colourings have on the body – links with autism, Asperger’s, ADHD, as well as food sensitivities and intolerances.
Jamie Oliver highlighted this perfectly when he tried to change the diet of school children. Results & concentration levels of these children improved dramatically as the nutrients in their foods changed for the better!
“We have to stop digging our graves with our knives and forks!” Profound, dramatic, but a very valid quote.
The best way to cover this is to eat a wide and varied diet of protein rich foods with plenty of leafy greens and brightly coloured veg, ensuring a full variety of nutrients, but below is a checklist to guide you:
KSFL FRIENDLY GOOD MOOD FOODS
• Brown rice – B-vits, selenium
• Walnuts – Tryptophan rich
• Brazil nuts – selenium rich
• Sunflower & pumpkin seeds – magnesium, omega 3, zinc (with sunflower seeds also being rich in selenium)
• Garlic – selenium
• Olive oil – omega 3
• Hemp oil – omegas 3, 6 & 9
• Peppers – B-vits, magnesium
• Broccoli – B-vits, magnesium
• Spinach – Folic acid
• Bananas – B6, tryptophan
• Berries – vitamin C
• Chicken & turkey – B12, tryptophan
• Salmon & tuna – B12, omega 3, selenium & zinc
• Eggs – B12
Finally, it’s important to remember that the feel good associations are also good for the soul!
Caffeine may give us a boost and make us alert, but too much can lead to anxiety and even depression if too dependent on it. Caffeine also resricts the blood flow to the brain by 30% so if you are trying to feel more awake or more alert then actually having a coffee is the worst thing to do!
However, the pleasures of meeting with a friend for coffee and a chat or for you to have quiet time in the afternoon, are undeniably huge in terms of well-being and mental health! It’s not the coffee that makes you feel like this, it’s the situation so swap your coffee for a fruit tea and just enjoy the moment!!!
If you need help then my 14 day Christmas Pretox starts 1st Dec where I will give you a 2 week meal plan to reset your body into a fat burning machine again and get you looking your best for Christmas, 
Full prices are on http://www.kickstartfatlosscambridge.com/14-day-body-reset/ – you can include as many classes as you like!
I have 3 places left on my 6 week BrainFit course starting on 11th January 8-8.45pm at Burwell School – I am offering this course at an early bird offer for £30 if you book and pay the course before Christmas, then this course will be £40.00
However due to popular demand with BrainFit I am also going to change my Fitness Yoga on Wednesdays at 10.15-11am to BrainFit also starting on 11th January with a FREE trial session on Wednesday 4th January at 10.15am – again this will be a 6 week course for £30.00 early bird offer and then £40.00 if paid for after Christmas.
If you sign up for the early bird offer I will always guarantee this price for you for as long as you continue on the courses.
Finally please let me know if you are going to join us for our Burwell Fitness / KICK START Christmas meal out at the Anchor this year on Thursday 15th December – table is booked for 7.30pm and you will just need to add your name to the list at the Anchor under our booking, choose your meal choice and pay your deposit
So lets have a great week people!!!
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Do you know the difference between physical hunger & Emotional Hunger?

Hope you had a spookly special Halloween!!

We did at Burwell Fitness & KSFL Cambridge, as I did a Pumpkin workout in Body Blitz which was so much fun – the video is on facebook & my Instagram so check it out!

Tonight I am doing a Halloween Dance Fit & tomorrow a spooky CLUBBBERCISE!! so if you didn’t make it last night, get your best scary outfit on and join me!

This weeks email is all about knowing the difference between physical hunger & emotional hunger

Over the years of delivering Kick Start Fat Loss I have heard so many people talk about emotional eating and it seems to still be really evident with many people who use certain foods as a crutch for either when something goes bad or even as a reward when something goes good.

The other day I was in the CO-OP in Burwell and I heard a woman saying to her grown up son ‘you deserve to have a treat as you have had such a bad morning, I’ll have one too to make you feel better!’

Part of me wanted to go over and get on my soapbox and tell her that he really didn’t need that treat and she certainly didn’t need to support him by having one too but then it really got me thinking about peoples mind set and how over the years we have been programmed this way to think that food can make use feel better.

Well actually it REALLY CAN, but it probably wont be the foods you are thinking off!

Food can be the best medicine or the worst poison but unfortunately we  live in a consumer market, where everyone is trying to sell you their product so of course clever marketing will always promote their foods and snacks to make you feel better.

Even people were advising me, after I had a nightmare journey back from Southampton on Sunday night, to have a glass of wine to make me feel better. The old Kelly definitely would of had the bottle!!!! But actually I am trying really hard not to use food and drink as that crutch to keep me going or make me feel better because I am actually thinking of my HEALTH over my EMOTIONS.

So I wanted to give you some information this week which just might help you to see if you can turn the corner with emotional eating.

The first thing I need you to do, is ask yourself this question ………..
‘Are you hungry because your body genuinely needs fuel and nutrients, or do you want to eat because you want to change your emotional or psychological state?’
Most people learn the difference simply through self-awareness,
but if in doubt, here is my advice –
First of all you need to ask yourself this question:
Are you hungry because your body genuinely needs fuel and nutrients, or do you want to eat because you want to change your emotional or psychological state?
Most people learn the difference simply through self-awareness, but if in doubt, Here is my simple but effective advice –
  • First of all drink a glass of water – many people confuse dehydration with hunger so this should always be your first action
  • If you still feel hungry then eat a healthy, nutritious meal first (as opposed to a snack – even if you think it’s a “healthy” snack). “Healthy Snacks” are often a downfall for many women because they are often ‘low fat’ and full of sugar or artificial sweetener – which is even worse as then it’s just full of chemicals and these chemicals are often carcinogenic (cause Cancer)  
  • If your cravings disappear after your healthy meal then it was physical hunger.
  • If you identify a craving as emotional hunger, as opposed to physical hunger, ask yourself “what’s my outcome?”
Very often when someone craves food for emotional reasons it is because they want to diminish, or get away from a negative emotion such as boredom, frustration, overwhelm, or anxiety.
Deciding what you want based on what you don’t want never works.
That’s like saying don’t think about chips – ALL you will think about is CHIPS (and I know your all thinking about them now!)
Your brain needs instructions that give it a clear target to move towards.
By telling yourself “I want to feel less stressed” – your brain simply focuses on how stressed you are and inevitably you become MORE stressed!!!
So if you are an emotional eater there is good news!!!!
I can help you and many people who have followed one of my Kick Start programmes have got in control of their emotional eating, sometimes they will come back, when they fall off the wagon or sometimes stop the programme but that’s where doing a programme with me over a longer period of time really helps.
It gives you that accountability to get straight back on track and to understand the triggers that cause you to emotionally eat.
So if you would like some more information about my new 12 week Body Transformation programme starting In January please get in touch – This will take you through small steps which end up in big results! and make proper lifestyle changes to improve your health, sleep patterns, lower your stress levels & balance your hormones.
 My early bird offer for this 12 week programme for only £147.00 is available till 16th December after that the price will be £167.00 and includes –
  • Most up todate, clean eating nutritional programme designed to increase health and decrease inches
  • 2x classes per week from Burwell Fitness timetable
  • 2x Clean eating recipe books, full of quick and easy to prepare meals which are family friendly
  • Weekly 30min meeting with me where I can answer any questions plus complete your weigh in and Measurements
  • unlimited access to online workouts to do in the comfort of your own home including a wide variety of sessions from Pilates to Dance
  • Online secret support group with extra information give on hormone balance, stress reduction, sleep, midsection weight gain & mindset
PLUS the winner of the biggest transformation will win a pamper session including Facial, Manicure & Pedicure with a top therapist in Newmarket!!!
But if you can’t wait till January I am running a 14 day Body Reset starting 1st December to get you in the best shape possible for Christmas, full details are on http://www.kickstartfatlosscambridge.com/14-day-body-reset/ 

This will get you in the best possible shape in time for your Christmas parties!!

So let me know if you’d like to book a place!
Finally I have only a few places left for my 6 week BrainFit course starting on 11th January 8-8.45pm at the school, it’s £30 for the 6 week course and the places are limited so please let me know asap if you want to join me
Lets all have a great week people
Much Love xx
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How High is your Vibe

We had a fantastic Fitness afternoon on Saturday in Burwell where many of you spend 4 hours with me and Jay whilst we taught you some brand new classes which we don’t regularly teach in the village. One of which was The BrainFit Workout!

Now normally after 4 hours of grueling exercise you’d think people would be feeling exhausted and like they need to lay down in a dark room for a couple of hours! But our participants positively floated out the door on Saturday afternoon.

How??

Why???

you ask

Well it’s because I rounded off the day with The BrainFit Workout which is a new class I am bringing to Burwell in January which focuses on re-training the brain in the way you think about yourself.

 

The Brainfit workout is a stress reducing positivity workout utilising movement, music and meditation with powerful affirmations.
We know that Stress is the major culprit in the onset of health problems and diseases. It’s also the reason many people are unable to lose body fat, especially around the mid section.
Negative thought patterns and self talk affects the whole body chemistry so The Brainft Workout™ helps retrain that inner voice using powerful affirmations and mantras.

So we completed 30 minutes of mindful movement focusing on how GOOD the body felt and how STRONG our energy was and finished with 15 mins of blissful relaxation focusing on goal setting and getting everyone in the right mindset to achieve whatever they wanted to do this weekend or this week ahead.

So when I posted on facebook yesterday ‘how was everyone feeling?’ the feedback was yes of course they were a bit sore and achy but they felt ENERGISED & Really good!

And this was just from 1 session!!!!

There is substantial evidence to support the daily practice of meditation. The latest study was conducted at Harvard, showing that you can re-train your brain in 6-8 weeks!
Stress is making people sick and tired and you can be following the best diet and exercise programme but if your mindset isn’t right then you are never going to achieve your goals.
We all deal with stress if different ways.
What is stressful for you might not be for me and vice versa.
Chronic daily stress that accumulates day after day, week after week, month after month, year after year………decade after decade
really is a killer.
Stress manifests itself in the body in all kinds of ways. It blocks energy, it creates illness & disease and it creeps up on you….
health niggles appear, weight won’t shift, exercise stops working,  low energy, low mood, depression and anxiety can take hold,
hormones get out of whack……..
One thing we focus on in both The BrainFit Workout and Kick Start Cambridge is reducing stress from factors that you do not even realise are causing you stress – like having your phone next to your bed when you go to sleep – and looking at it either in the middle of the night when you get up for a wee or first thing in the morning ………..Who’s guilty??????
So if
 *You battle negative self talk.
* You are suffering from physcological stress or physical stress.
* Need to lower the fat storing and stress hormone Cortisol.
* Want a softer approach to fitness.
* Want a holstic approach to health and fitness.
* Enjoy having fun in a group exercise class.
Then join me for my 6 week BrainFit course starting Wednesday 11th January 2017 for £30
Or if you are looking to decrease your stress levels, balance your hormones, increase your overall health including things like eczema & asthma or women’s health issues PLUS transform your body shape into a NEW YOU this new year then join me for my Kick Start 12 week body transformation programme starting Monday 9th January
 My early bird offer for this 12 week programme for only £147.00 is available till 16th December after that the price will be £167.00 and includes –
  • Most up todate, clean eating nutritional programme designed to increase health and decrease inches
  • 2x classes per week from Burwell Fitness timetable
  • 2x Clean eating recipe books, full of quick and easy to prepare meals which are family friendly
  • Weekly 30min meeting with me where I can answer any questions plus complete your weigh in and Measurements
  • unlimited access to online workouts to do in the comfort of your own home including a wide variety of sessions from Pilates to Dance
  • Online secret support group with extra information give on hormone balance, stress reduction, sleep, midsection weight gain & mindset
PLUS the winner of the biggest transformation will win a pamper session including Facial, Manicure & Pedicure with a top therapist in Newmarket!!!
Let me help you become the BEST YOU in 2017!!
But if you can’t wait till January I am running a 14 day Body Reset starting 1st December to get you in the best shape possible for Christmas, full details are on http://www.kickstartfatlosscambridge.com/14-day-body-reset/
There’s so much to look forward to this Christmas, don’t let your body let you down!