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Body Talk: Spring Clean Your Body, Mind & Soul

Posted on: Thursday, 10 March 2005, 06:00 CST

I FOUND THE LIFE I HAD ALWAYS WANTED

TWO years ago Maxine Elston was a shy, prematurely middle-aged woman, so wheezy she needed an inhaler and about to tip the scales at 18 stone. Then she spring-cleaned her life with a new diet. Now 30, she lives near Mansfield, Notts, with computer programmer husband Ian, 34, and kids Dominic, eight, and Lalicia, five.

"I PILED on weight slowly over about 10 years until I didn't feel like myself any more. I was middle-aged and dowdy at 28.

"It wasn't just the frumpy, size-26 clothes I had to wear - I was asthmatic and reliant on an inhaler, too. I couldn't keep up with my kids.

"Even my personality was affected. I was very shy meeting strangers. At events with Ian I would hide myself away because I felt he must be ashamed of me, though he never made me feel that way.

"My wake-up call was that my 30th birthday was approaching. I didn't want to enter that new stage in my life the way I was. I had tried lots of fad diets, losing weight but putting it straight back on and gaining more.

"My friend suggested WeightWatchers. I was sceptical but gave it a go and I easily got the hang of it. I also spent an hour a day on a walking machine at home.

"After two years of losing a couple of pounds a week I hit my target - 11 stone. It was almost as emotional as my wedding day, I was in floods of tears.

"I feel like I've been in another person's body for 10 years.

"Now I've got the energy to play with the kids and take them swimming and I don't hide away and cover myself up. I don't even need my inhaler any more.

"And people don't recognise me. My husband's boss didn't speak to me at a party because he thought Ian had a woman on the side who he'd brought along!

"Now I'm under 11 stone and a size 12 and I can choose any clothes I want. I've got a bit of a tummy to lose - then my next aim is to get my belly button pierced and wear some low-cut jeans."

CALL Weight Watchers on 08457 123000 or visit www.weightwatchers.co.uk to find out more.

THE TV NUTRITIONIST

Dr Adam Carey, from Celebrity Fit Club, gives his prescription for a healthy diet and exercise plan

1DRINK Chinese green tea. Its antioxidants help protect the body and it contains natural substances which assist relaxation.

2AN apple a day may well help keep the doctor away. Apples contain quercetin - a powerful protective nutrient also abundant in onions - but don't peel the apple, they are in the skin. Just wash and shine it. Eating it with a few nuts delivers a balanced snack.

3FIVE portions of fruit and veg a day used to be the recommended amount - but now it's nine, according to the US government. Make this easy by adding berries to your breakfast cereal, have salad with lunch, vegetables for dinner and fruit as snacks.

4 TRY to think of other things to do rather than going to the pub. Good, fun activities include 10-pin bowling, paint-balling, table-top football, five aside or even playing pool. Mix recreations with activity but choose things which are fun.

5HANG in a doorway holding on to the frame like a chinning bar. This stretches the spine and helps the body release happy hormones as well as strengthening grip. Start for short bursts of 10 seconds and hang for longer as you get stronger.

6TO prevent feeling tired and sluggish, take a look at your carb intake. If all you see is breads and pasta, balance them with protein - meat, chicken, fish, eggs or beans and pulses. You'll feel more alive and active. Try to make your meals one third protein and two thirds carbs.

7SPEND 15-20 minutes dancing in your living room to music every day. It'll get your heart pumping and burn extra calories. Also, consider going to a dance class like Salsa.

8INCREASE your overall calorie spend by doing more incidental exercise. Walk instead of getting the bus, cycle instead of driving or take the stairs instead of the lift.

9EAT until you are full then leave what's on the plate. Eat slowly and savour each mouthful. Try putting your fork down between bites, make time for conversation and try to have a sit-down meal with your loved ones.

10IF you are trying to shift weight, aim to lose around two pounds a week. Any more and you will be in danger of losing muscle tissue. As a result, you will find it difficult to maintain your weight loss.

THE PSYCHOLOGIST

1 IF you're upset about something, don't bottle it up. Ask a trusted friend to listen to the problem. They don't even need to give you any advice - just feeling that someone is listening to you will help.

2 MAKE sure you book in at least two of hours of "me" time every week. Whether it's taken in a chunk or spread over the week, factoring in time to do something you want to do rather than something you have to do can make a difference to stress levels.

3BEWARE of negative thoughts. In most cases we feel stressed, sad or anxious because of the way we perceive a situation. Negative thinking, such as over-exaggerating the effects of what "might happen", can make us feel unduly stressed. So make a point of challenging any distressing negative thoughts.

4LEARN to take a break at least once a day to focus on something peaceful. Close your eyes and take a deep breath, then visualise yourself being in peaceful, tranquil surroundings, such as a beach. Do this for a couple of minutes and, when you open your eyes, you should feel less stressed and refreshed.

5THE more shallow and quick your breathing, the more likely you are to feel stressed and tired. So make a point of focusing on it. Slow it down to a 10-second cycle - six breaths a minute. Inhale for five seconds, then exhale for five seconds. Do this for about two to five minutes every day.

6BOOST your self-esteem by looking in the mirror and finding something about your appearance you feel positive about. Most of us are conditioned to focus on what we don't like and this can cause poor body image, self-esteem and can impact on our confidence and quality of life.

7SPEND time with an old friend. There is something therapeutic about time spent with someone who shares your history. Reminiscing and laughing about shared experiences is a great way to put current problems in perspective, and gain valuable social support.

8DO something creative. A great way to feel more positive is to do something that gives you a sense of mastery or pleasure - and being creative can provide just that opportunity. So whether its dabbling in water colours or taking a class in ballroom dancing, do something to nurture your artistic side.

9FOCUS outwards. Sometimes stress and anxiety can result from too much introspection - by focusing on our own problems we lose perspective. Taking the time to focus on issues outside of your own experience, whether that means helping out a friend or volunteering at a charity, is a great way to feel better.

10EACH day when you wake up, tell yourself that this is going to be a great day and that you will take something positive out of your experiences. No matter how silly you feel talking to yourself, this technique helps to put you in a positive frame of mind.

THE GP

Dr Sarah Brewer on improving your general health and keeping yourself in tip-top condition

1SENSIBLE exposure to sunlight allows your skin to make Vitamin D, which is essential for the absorption of calcium and phosphate crucial for healthy bones. Just 15 minutes' bright sun on your face is enough to generate your Vitamin D needs during summer but you need at least 30 minutes' midday sun during winter. Just make sure you wear sunscreen.

2BACK pain can often be prevented by learning to lift correctly. Stand close to the load, feet either side of it, squat down, keeping your back straight, and grasp the object. Lean forward slightly and, in one smooth action, straighten your hips and knees while holding the object close.

3POOR sleep means you are more likely to make mistakes and nod off during the day. Find time to relax before bed. Listen to music or have a bath. If you can't sleep, get up and read quietly until you can.

4SAY no to smoking. Heart disease, cancer and strokes account for at least one out of every two deaths today and smoking is clearly the cause. See your GP to discuss nicotine and non-nicotine aids and other quitting strategies.

5IF you have painful or stiff joints, take glucosamine sulphate supplements. These provide the building blocks for synovial fluid (the joints' oil), which provides cushioning and helps repair cartilage, ligaments and tendons.

6TO reduce your future risk of cataracts and macular degeneration, increase your intake of yellow, orange, green, red and purple fruit and vegetables. The pigments protect the eye from the effects of light and can also improve visual acuity.

7WATCH your weight. Obesity can lead to health problems such as heart disease, strokes, high blood pressure and diabetes. But even 10-20lbs of extra weight can pose a risk, especially if it is around your middle.

8TENSION headaches are linked to muscular tenseness in the neck, shoulders and scalp. To relieve a tension headache at the back of the head, massage the acupuncture point found in the web between your thumb and first finger as close as possible to where the two bones meet. For frontal tension headaches, feel around the top and sides of your nose and between your eyebrows to find any tender points. Massage gently.

9IF you do nothing else, take a probiotic supplement such as Yakult. These supply "friendly" bacteria that promote healthy intestines, reduce constipation and protect against food poisoning, especially when abroad. Probiotics boost natural immunity and can reduce allergies such as asthma and eczema in children.

10ONE or two alcoholic drinks a day may lower your risk of heart disease but don't start drinking to gain these benefits. Exercise and diet can achieve the same. Stick to the guidelines of 14 units a week for women and 21 for men.

FOR more tips on improving your health and wellbeing, read Life Audit by Caroline Righton (Hodder Mobius). To order a copy for pounds 11.99 (rrp pounds 12.99) with FREE P&P, call Mirror Direct on 0870 0703200 or order online at www.mirrordirect.co.uk Alternatively, send a cheque/ postal order payable to Mirror Direct to Mirror Direct FREEPOST, PO Box 60, Helston, Cornwall TR13 0TP.

Source: Daily Mirror

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