Fitness & Nutrition Awards 2024 www.ghp-news.com Featuring:
Global Health & Pharma is excited to announce the return of the Fitness and Nutrition Awards. This specialised award is now in its sixth year and will once again celebrate the industry trailblazers who are revolutionising the Fitness and Nutrition Industry. Fitness and Nutrition Awards The Fitness and Nutrition Industry is a constantly evolving and dynamic sector that includes a wide range of organisations, products, and initiatives aimed at improving people’s health and well-being. In a world where health consciousness is paramount, the Fitness and Nutrition Awards 2024 unequivocally recognises the industry leaders who have made significant contributions to promoting healthier lifestyles and fostering a culture of wellness. The Fitness and Nutrition Industry has shown remarkable growth and innovation in recent years, fuelled by the developing acknowledgement of the importance of maintaining a healthy lifestyle. The industry is thriving and expected to reach a value of $6.73 billion by 2027. More and more people are embracing this industry for its multitude of benefits, particularly its positive impact on mental health and the social connections it offers. Today, it’s not just about physical health; mental well-being is also a significant aspect to consider. Sofi Parry- Senior Editor Website: www.ghp-news.com AI Global Media, Ltd. (AI) takes reasonable measures to ensure the quality of the information on this web site. However, AI will not assume any legal liability or responsibility for the accuracy, correctness or completeness of any information that is available through this web site. If errors are brought to our attention, we will try to correct them. The information available through the website and our partner publications is for your general information and use and is not intended to address any particular finance or investment requirements. In particular, the information does not constitute any form of advice or recommendation by us or any of our partner publications and is not intended to be relied upon by users in making or refraining from making any investment or financial decisions. Appropriate independent advice should be obtained before making any such decision. Any arrangement made between you and any third party named in the site is at your sole risk and responsibility.
Contents 4. Solvitae Medical, S.L. / Alyvium: Best Natural Skin Health Supplement Brand 2024 - Europe 5. MicroSalt®: Most Innovative Sodium Reduction Technology Company 2024 6. Dr. Liz Cruz Partners in Digestive Health: Digestive Health Expert of the Year 2024 (Arizona): Elizabeth Cruz 7. Yoga Connexus, LLC: Best Holistic Mobility & Stability Yoga Community 2024 - USA 8. Teambros Fitness Club: Luxury Gym of the Year 2024 - Australia 9. 7 Great Gets for ‘Brain Health, Your Way’ 10. A Fitness Coach Reveals 8 Small Lifestyle Changes for a Longer Life 12. Building a Balanced Diet: Tips for Nutritious Meal Planning 13. Uncovering the Power of Nutrient Density for a Better Future 15. Top Ten Tips For A Healthier Lifestyle At Work
4 GHP Fitness and Nutrition Awards 2024 Spain’s Solvitae Medical, S.L., also known by the name Alyvium, after one of its premier products, is a natural dietary supplement brand that develops and formulates a number of capsules to improve the wider population’s quality of life. Many of the most common illnesses and health concerns faced by people today are not covered by prescriptions or even general medication, and this is why the scientific professionals behind this brand work hard to offer solutions that alleviate and prevent symptoms. Solvitae Medical was founded by a small team of talented individuals who share years of experience in the fields of clinical research and creating health-beneficial products. With this as its starting point, Solvitae Medical has successfully launched three dietary supplements in the last seven years, beginning with the aforementioned Alyvium®, a clinically proven capsule that focuses on mitigating the symptoms of psoriasis, one of the most common recurring skin conditions and one for which there is no known cure. Made from the impactful combination of vitamin A, biotin, riboflavin, and natural olive polyphenols, Alyvium not only helps to maintain healthy skin, but it also aids the immune system by contributing to its normal functions. Moreover, the European Food Safety Authority (EFSA) recommends that olive oil polyphenols like those in Alyvium should be taken every day, as they help form a barrier of protection for the blood lipids against oxidative stress, an imbalance that can result in damage to the cells. In a similar vein, riboflavin and biotin, both of which are key natural ingredients in Alyvium, also help with keeping the skin looking and feeling healthy, making this skin health supplement a scientifically proven natural alternative to help lessen the symptoms of those disorders and conditions that stem from the immune system but present in the skin. Mygrium® is the second of these natural health supplements, with this product helping to tackle the duration, intensity, and frequency of migraines in those who take it. A recent study was carried out concerning this supplement and the impact it had on patients with fibromyalgia, a muscle and soft tissue disorder that presents through such symptoms as muscle pain, fatigue, and restless sleep. The results were conclusive – taking Mygrium demonstrably improved the overall quality of life for individuals affected by this incurable condition. The third and final supplement that has been released to the public over this seven-year period is Endothelyx® 45, which focuses on nurturing better endothelium (the thin cell layer lining the inside of blood and lymph vessels) wellness in those who take it. This supplement has proven particularly beneficial over the past couple of years, as it has been shown to reduce the symptoms of long COVID, something that millions across the world are still tackling as the disease and its new variants continue to spread across Europe and beyond. By focusing on these key target areas – skin conditions and other such disorders where medicine does not sufficiently cover all of the bases or where clear improvements can be made in existing treatment – Solvitae Medical is measurably improving lives using the award-winning combination of natural ingredients, innovative solutions, and scientific support. Upholding this combination is something tasked to the stellar professionals comprising the company’s team, all of whom have been chosen based on their unique knowledge, committed nature, proactive approach to finding solutions, and capacity to work with others as part of a group. Prominence, initiative, and strong decision-making capabilities are also integral characteristics of the company’s staff members, and it is the blend of these traits that has resulted in Solvitae Medical carving out a leading reputation for itself. Reflecting on the year it has had as 2024 draws to a close, Solvitae Medical believes its portfolio to now be more robust than ever, and its recent publication on the topic of fibromyalgia highlights deep knowledge and a keenness to find solutions that tackle a host of medical conditions and disorders that would otherwise go untreated. New developments are also in the pipeline, but the brand’s commitment to quality means these will not be rushed, and its focus is instead on introducing existing products to more countries. With natural health supplements tackling everything from psoriasis to migraines, Solvitae Medical, S.L.’s leading supplement range, including its standout product, Alyvium, makes this brand a worthy feature in our Fitness and Nutrition Awards 2024. Contact: Andrés Garrido Company: Solvitae Medical, S.L. / Alyvium Web Address: https://www.alyvium.com Best Natural Skin Health Supplement Brand 2024 - Europe
5 GHP Fitness and Nutrition Awards 2024 products containing far higher quantities of traditional sodium. This means food manufacturers can deliver the same flavour profile with less sodium. Even better, unlike existing sodium alternatives, MicroSalt® has no bitter aftertaste for the simple reason that it’s not a substitute. Instead, MicroSalt® delivers precisely the same intensity of flavour but at significantly reduced levels. Plus, because there’s no change in ingredient, there’s no need for manufacturers to overhaul the production process and complexity in making the transition. It really is a win-win, points out MicroSalt® CEO Rick Guiney. “With MicroSalt®, manufacturers don’t need to make a choice between maintaining the taste and quality of products and meeting their obligation to the public on improving health,” he says. “Our patented technology allows them to seamlessly reduce sodium levels by as much as half, without sacrificing the experience of their customers. There’s really nothing else like this on the market right now.” The team at MicroSalt® is already working with several leading b2b retailers and suppliers to introduce its innovative ingredient solution to a global market. The scale of the challenge – and the change required – means it won’t be an overnight switch, adds Guiney. “We know we’ve got our work cut out to convince the food sector to embrace our patented technology and it will take time and plenty of patience to achieve the type of international scale we know is needed.” But he’s confident that his dedicated team, many of which have been with the company since its inception in 2016, have what it takes. “We’re passionate about savings lives,” he says. “It’s what we come into work every day to do – and what MicroSalt® was created for.” Currently available via its own website and Amazon UK and USA, MicroSalt® has major ambitions to expand its distribution in the next few years and embed its technology in global food supply chains. “Excess sodium consumption is a leading contributor to chronic disease and even early death worldwide,” sums up Guiney. “The world needs a solution that delivers for everyone, and we believe MicroSalt® is the answer.” nly a handful of countries have made any progress at all, and not a single one is on track to meet the reduction target of 30% by 2025, according to the latest estimates by the World Health Organisation (WHO). Globally, average consumption still sits at some 4,000mg of sodium per day, nearly double the recommended amount. In many countries, it’s far higher. In China, average consumption per capita has been 10,000mg+ for the last four decades. The impact of this failure to make progress on public health is profound. Though salt is an essential micronutrient, helping the body to maintain fluid balance, nerve and muscle function, eaten in excess it increases the risk of high blood pressure and hypertension. This in turn increases the risk of heart disease stroke and even premature death. As a result, it’s estimated that implementing highly cost-effective sodium reduction policies could save an estimated seven million lives globally by 2030. So, how can we accelerate progress? Enter MicroSalt®, this year’s winner for Most Innovative Sodium Reduction Technology Company for the fourth consecutive year. Rather than aim to nudge consumer behaviour toward voluntarily lowering the amount of salt in their diet, MicroSalt believes the best way to accelerate progress lies in addressing manufacturers and tackling high sodium levels in many pre-packaged foods. Both a natural preservative and powerhouse flavour enhancer, salt is often used in high quantities by product development teams, making many of the everyday products on supermarket shelves a major contributor to chronically high consumption levels. In fact, some 70% of total consumption in countries like the US is derived from these pre-packaged foods. It’s therefore imperative that this is where we focus efforts. Slow progress thus far by the global food sector speaks to the inherent challenges they face as regards reformulation, however. Existing salt alternatives, most commonly potassium chloride, deliver an inferior taste, texture and mouthfeel, and can also negatively impact health when consumed in excess. But with MicroSalt®, manufacturers can reformulate safe in the knowledge that they’re significantly reducing salt levels with zero sacrifice on taste or the end experience of users. Here’s how it works. MicroSalt®’s patented technology creates micro-sized crystals that are 100 times smaller to its size, MicroSalt® crystals dissolve on the tongue almost instantly, providing an instantaneous burst of flavour that matches the experience of The world is losing the race to reduce sodium in diets. Most Innovative Sodium Reduction Technology Company 2024 O Sep24279
6 GHP Fitness and Nutrition Awards 2024 r. Liz Cruz is a Board-Certified Gastroenterologist with a team of dedicated experts beside her. Based in Phoenix, AZ, Dr. Cruz and her team experience countless patients travelling far and wide to get the help they need for better health. Offering traditional gastrointestinal workups with a holistic approach to healing, Dr. Cruz and her team assist those suffering with reflux, gas, bloating, constipation, and diarrhea, in addition to helping people who are well to stay well for a lifetime. “I use all natural methods to prevent, treat, and reverse gastrointestinal disease and related ailments. You don’t have to depend on medications, tests, or surgeries to treat gastrointestinal disease.” – Dr. Liz Cruz Providing a holistic approach to treating digestive issues, the team’s approach to patient health is compassionate, inclusive, and pushes the boundaries of what many typically think holistic medicine can do. After Dr. Cruz graduated from college in 1988 with a B.S. in Medical Technology, she spent some time teaching English in Bangkok, Thailand. She then built her formal career in medicine after attending Loma Linda University School of Medicine in California. Her experiences enriched her experience of medicine and working with a spectrum of people. From teaching English to providing relief work to the natives along the Amazon River throughout her time prior to graduating from medical school in 1993, Dr. Cruz has a rich and varied background in helping others. Once she graduated, Dr. Cruz completed her Internal Medicine Internship under the auspices of the U.S. Navy at the Naval Hospital, Oakland, California. The Naval Hospital closed, and 1996 saw Dr. Cruz deploy to Guam in 1996 to fulfill her commitment to the U.S. Navy. Serving as a Staff Internist at the U.S. Naval Hospital in Guam, Dr. Cruz received the Meritorious Unit Commendation Medal in addition to the Humanitarian Service Medal and National Defense Medal for her services. Sep24256 D Improving people’s digestive health since 2007, Dr. Liz Cruz is an awardwinning Gastroenterologist making a true difference. We take a closer look at Dr. Liz Cruz’s dedicated work as her company wins a title in our Fitness and Nutrition Awards 2024. She returned to the University of California, San Francisco, in 2000 to finish her gastroenterology training. Dr. Cruz relocated to Arizona in 2004 to work at the Arizona Medical Clinic in Peoria. She worked as a full-time Gastroenterologist for two and a half years, performing the entire spectrum of general gastroenterology, including endoscopic operations and hepatology, in both outpatient and inpatient settings. Then, Dr. Cruz started working at Estrella Gastroenterology in Goodyear, Arizona, in January 2007 before starting her own clinic, Dr. Liz Cruz Partners in Digestive Health, in January 2008. The team that stands sturdy at her side is dedicated to providing the best service to a myriad of clients seen at the clinic. Dr. Cruz shares, “Our patients and clients have come to expect nothing but the best from my products and services. We have people traveling from all over Arizona to see us in Phoenix. We have patients referring friends and family members from all over the world to our resources. It has been a true blessing sharing what we have with the world and watching how it changes people’s lives.” Winning medals and awards for her products and services, as well as publishing high-quality books and podcasts, Dr. Cruz has built a fine reputation in the world of digestive health. Dr. Cruz and her team are set to elevate the lives of innumerable patients as the clinic continues to offer the support people truly need and appreciate. If you’re looking for a better, healthier tomorrow, book your free 30-minute phone consultation today. Contact: Tina Nunziato Company: Dr. Liz Cruz Partners in Digestive Health Web Address: https://drlizcruz.com/ & www.drlizcruzpartners.com Digestive Health Expert of the Year 2024 (Arizona): Elizabeth Cruz “America’s #1 Digestive Health Doctor”
7 GHP Fitness and Nutrition Awards 2024 Founded as an LLC in the summer of 2023, Yoga Connexus is owned and operated by Bonnie Walker, a solopreneur with a background in education, in which she holds a master’s degree, and an unbridled enthusiasm for the transformative power of yoga. Initially trained in alignment-focused method of yoga, Bonnie today includes all eight limbs of yoga within her classes and workshops, offering stability and mobility that focuses on the whole person. Yoga is, at its core, an eight-limb practice that focuses on nurturing the innate connection between a person’s body, mind, and spirit. From Asana to limbs spanning breathing control, concentration, the withdrawal of senses, and meditation, whole-person stability and mobility can be achieved through the meticulous combination of these principles, which Bonnie is incredibly knowledgeable about given that she has been doing yoga now for more than 20 years and teaching it for approximately ten. Sitting at around the 500-hour mark when it comes to teaching, Bonnie’s additional coursework in such areas as biomechanics and diversity, equity, inclusion, and cultural sensitivity make her one of the region’s premier instructors – one whose knowledge goes far beyond just the ancient art of yoga itself. Although there is no shortage of yoga studios across Oregon and the wider US, Yoga Connexus is distinguished by the undercurrent of social justice, trauma-aligned teaching, and inclusivity that runs throughout it. As Bonnie explains: “There are many people who have been left out of the modern-day commercial yoga studio setting. Yoga Connexus seeks to redefine how we teach yoga to be more inclusive of people of all shapes, sizes, and abilities.” The sliding-scale and donationbased nature of the yoga classes that this woman-owned business runs are another differentiator, with this making yoga and its array of benefits accessible to an even greater number of people who may otherwise feel alienated. “Part of why I developed yoga for whole-person stability and mobility is to address the challenges that neurodivergent people face every day”, says Bonnie. This is a particularly personal subject for Bonnie, who is the parent of a non-binary young adult with autism and ADHD. Bonnie also volunteers to teach yoga at the local senior center where her whole person approach helps many older adults overcome or learn to adapt to the physical, mental and emotional challenges of aging. Yoga Connexus’ approach is thus perfect for anyone who may feel left out or excluded from yoga classes at mainstream studios, with the company’s prioritising of a trauma-sensitive way of working making it suitable for, and welcoming of, all. Unsurprisingly, this encompassing approach has resulted in some significant obstacles that Yoga Connexus has had to overcome. Based in the Pacific Northwest, Yoga Connexus, LLC works in the intersection of yoga and social justice. Yoga Connexus provides yoga and social justice technical assistance (such as grant writing and WordPress web development) as well as hatha yoga classes for Whole Person Stability and Mobility. Their goal is to offer an inclusive, trauma-informed yoga practice that is grounded in the eight limbs of Patanjali’s yoga sutras and that emphasizes personal empowerment and healing through yoga. Best Holistic Mobility & Stability Yoga Community 2024 - USA Initially, it was difficult to find a like-minded liability insurance provider. Bonnie was rejected twice before finding an insurance provider that would partner with a social-justice oriented business such as Yoga Connexus. Mainstream marketing is full of triggers such as ‘FOMO’ (fear of missing out) and Yoga Connexus knows this type of traditional marketing can be very off-putting for the exact community they want to help. Bonnie has had to forge a path for Yoga Connexus in developing an uplifting and invitational style of branding and marketing. And, then there are always the naysayers and trolls on social media that have to be dealt with. Having made it through these challenges, the company is more determined than ever to deliver excellence and serve society’s most vulnerable. Looking ahead to the rest of 2024 and beyond, Bonnie tells us that now is a really exciting time to get involved in Yoga Connexus, as its online library of curated and personalised yoga sessions is being designed specifically for the people who sign up now. Across Yoga Connexus, LLC, Bonnie Walker maintains the highest standards of ethics, sticking true to her principles and delivering a quality service that sees a community formed and united through the power of holistic mobility and stability yoga. Bonnie invites you to visit the Yoga Connexus website and learn more about the benefits of practicing whole person yoga. Contact: Bonnie Walker Company: Yoga Connexus, LLC Web Address: https://yogaconnexus.com/
8 GHP Fitness and Nutrition Awards 2024 The modern fitness fan seeks something more from their gym, be it high-end equipment, professional personal training services, outstanding customer service, or the latest in fitness technology. As the premier luxury gym in Australia, Teambros Fitness Club hits all of these target areas and then some, appealing to clients from allfitnesslevelsandbackgroundswhoseek more than just the ordinary from their gym experiences, as well as redefining luxury fitness across the country in the process. Beginning life as a personal training business with just one client, the company that would become Teambros was established in 2009 by Yohan Lim, who moved to Australia shortly after serving as South Korea’s strength and conditioning coach for the 2008 Summer Paralympic Games in Beijing. Expanding quickly through word-ofmouth referrals from happy clients, Yohan’s two younger brothers, Pitt and Jeff, soon entered the fold, leveraging their international bodybuilding experience and personal training certifications. It was the joining together of these three brothers that resulted in the ‘Teambros’ company name, and it was not long before the brothers were able to turn their personal training business into a full-on luxury gym. Its initial location opened in West Ryde, a suburb of Sydney, in 2018, with a second location in Epping, a few miles down the road, following in 2022. Both of these locations boast state-of-the-art Technogym machines, and they are also the first gyms in Australia to have PENT Fitness equipment. “This exclusive offering sets the tone for the high-quality service our members can expect”, explains Yohan, something that be seen further through a suite of services focusing on enhancing a person’s overall health, particularly when it comes to posture. ‘The 3D Posture Analyser’, which is a cutting-edge piece of technology exclusive to Teambros, indicates the arrival of the next generation of fitness technology, as it is able to effectively identify everything from body alignment issues to muscle imbalances. It is at this point the exemplary personal training staff at Teambros are worth a mention, with these professional individuals able to utilise the results of posture analyses to create tailored programmes for clients, elevating their fitness journeys in the process. This team work with fitness novices and professionals alike, and, alongside a distinguished track record for preparing athletes for bodybuilding competitions, these gyms also have professional football players training in them at present, underpinning their industry-leading reputation. Such a stellar reputation also necessitates looking to the future. Yohan has been working incredibly hard of late to form partnerships with an array of international universities and educational institutions, the purpose being to help educate the next generation of fitness professionals. One of the pivotal aspects of these programmes and workshops will be teaching students the importance of navigating the industry’s ever-changing nature, which is something that Yohan and co. have directly experienced over the past 15 years or so. For Yohan, navigating these challenges successfully is all about having the right attitude, and viewing every challenge that arises as an opportunity to learn and develop. For example, the fallout from the pandemic and general economic downturn across Australia have resulted in many people viewing gym memberships as a non-essential spend. Despite this, there are still many people for whom fitness is integral, and it is these individuals that the company is doubling down on as it looks ahead. Those with a membership at one of Teambros Fitness Club’s locations continue to be afforded a level of service that is akin to that of a fivestar hotel, with members being greeted by name and able to enjoy an immaculate workout space, something achieved by the gym’s dedicated staff keeping facilities spotless and thus reflective of the luxury experience the brand strives to provide. As one can see, in a world where digital communication dominates – with some gyms not even being manned – the humanity of these locations sets them apart. “Our vision is to serve as a social hub where individuals can feel the warmth of others, supporting both their physical journey and their mental wellbeing. This focus on connection builds a sense of community and reinforces our identity as a space where people feel understood, valued, and uplifted.” Having received a number of prestigious accolades over the past few years, Teambros Fitness Club’s dedication to luxury remains steadfast as it gears up for the opening of a third location and a book release from Yohan Lim. As these projects begin to take shape, we champion this award-winning gym in Australia with this well-deserved award. Contact: Yohan Lim Company: Teambros Fitness Club Web Address: https://www.teambrosfitness.com.au/ Luxury Gym of the Year 2024 - Australia
9 GHP Fitness and Nutrition Awards 2024 ith over $100 billion in sales and around 8% growth year over year, people’s interest in dietary supplements is here to stay. It only makes sense to learn about them, who can benefit from them, and how critical they can be for those pursuing other options to improve their health. One category within the dietary supplements that gets a lot of interest is brain health, which is estimated to grow to $11.5 billion worldwide by 2032. Amid September is Healthy Aging Month, it’s the perfect time to learn about the role nootropic Cognizin plays in brain health and healthy aging so people can make informed decisions when choosing supplements. Clinically formulated to support mental energy, focus, and attention, Cognizin Citicoline, manufactured by Kyowa Hakko Bio Co., Ltd., is a clinically studied and branded form of Citicoline, a natural substance made endogenously in the body and especially vital to brain health. A proprietary form of citicoline, Cognizin has been clinically studied to support mental energy, focus, attention, and recall. Cognizin is featured in various delivery systems, and available in over 200 products. Here are seven that highlight the many different ways brain health supplements can fit into a daily lifestyle to have “Brain Health, Your Way”: 1. Protein Bar: MOSH The very first protein bar with Cognizin and MOSH’s Signature Brain Blend—including lion’s mane, ashwagandha, omega-3s, and vitamins B12 and D3 makes these bars a cognition powerhouse. 2. Lollipop: OLLY Focus Buddies This one is fun! Focus Buddies Brainy L’OLLY Pops with Cognizin also contains Vitamins B6, B12 and plant-based ALA Omega-3 fatty acids, offering kids (and kids at heart) a delightful and benefit-driven nootropic supplement. 3. Gummy: Goli Macha Mind Gummies This is a no-brainer! A great tasting gummy that’s a perfect “take anytime, anywhere” brain health formula to help support focus and attention. 4. Beverage: Neutonic Productivity Drink When it’s time to fuel your focus, Neutonic is a nootropic blend of research-backed ingredients to help boost your productivity. 5. Wellness Shot: Magic Mind Mental Performance Elixir A mental performance shot infused with nootropics, adaptogens, and essential vitamins designed to support productivity and mental clarity. Easy—and tasty—ways to support brain health through nutrition By Merilee Kern, MBA 7 Great Gets for ‘Brain Health, Your Way’ 6. Powder: Encore Focus MCT Creamer A crafted formulation to enhance mental focus and fuel energy through its powerhouse blend of MCT oil, Cognizin, Fibersol, and DE111 Probiotic. Three great-tasting flavors – Vanilla, Turmeric, and Original. 7. Capsule: Solaray SharpMind Focus When life demands your undivided attention, SharpMind Focus helps promote clear thinking and contains Cognizin studied to support focus, mental alertness, and cognitive energy. In our fast-paced world, keeping your mind sharp is essential. Incorporating supplements with ingredients like Cognizin into your routine can be a powerful way to support brain health and live your best life. Recognizing the importance of cognitive function at every stage of life is key, as it impacts everything from daily tasks to learning and emotional well-being. Cognizin, a highly accessible nutraingredient, is an intelligent choice for aging smart. W
10 By the experts at Curves According to a recent study published by the BMJ Evidence-Based Medicine, a healthy lifestyle can add up to 5 years onto your lifespan and offset life-shortening genetics by 62%. Therefore, the habits we pick up throughout our lives could determine how long we live, but for many of us fitting physical workouts, daily activity and healthy eating into our busy schedules can often feel overwhelming. That’s why we spoke to global fitness coach at Curves, Joanna Dase, who reveals 8 small lifestyle tweaks for a longer life and to reduce the risk of developing health conditions. With over 30+ years of experience in the fitness industry operating one of the largest fitness franchises in the world, her advice helps to set achievable and long-lasting healthy habits. 1) Take the hilly route Due to the higher elevation, choosing the hilly route instead of a flat path helps increase the resistance during your daily walk. Whether its during your commute or a casual walk, climbing at an incline helps to challenge your cardiovascular system and helps you burn more calories. As lung health improves over time, the risk of chronic lung and heart disease decreases due to better oxygen delivery throughout the body. Oxygen is vital for energy production, so this will help combat symptoms of fatigue too. Walking downhill can provide your body with benefits too. Downhill walking trains your body in deceleration and makes use of different muscles and joints. As people age, downhill walking is important as it can help prevent injury. 2) Develop a sleep routine Ensuring consistent, quality sleep helps to regulate your body’s internal clock, which in turn helps you falls asleep and wake up easier. During deep sleep, the body produces cytokines, proteins that fight infection and inflammation. By getting 8-9 hours of sleep each night, the immune system can be strengthened. Chronic sleep deprivation has been linked to an increased risk of cardiovascular diseases, including heart attacks and stroke. To ensure your body properly recharges and gets enough rest, create a calming pre-sleep ritual consisting of mindfulness, reading and self-care rituals. Avoid technology in the evening to signal to your body that it’s time to wind down. 3) Swap pudding for a starter Dessert can add anywhere between 300-800 calories to your meal and are typically rich in refined sugars and unhealthy fats. So, instead of finishing your meal with a sugary dessert, opt for a healthy starter. This could be a small salad, a bowl of soup, or a serving of vegetables. When overconsumed, processed desserts such as ice-cream, cake and cookies have been linked to a variety of health issues including obesity, heart disease and diabetes. Starting your meal with a nutritious starter helps to control appetite, making overeating during the main course less likely. Of course, dessert can still be enjoyed as part of a balanced diet, but focusing on nutrientrich foods throughout the day is essential for overall wellbeing. 4) Limit screen time Allocating time for a digital detox, even if it’s just for 15 minutes a day, can allow for a mental reset. Excessive screen time can lead to a cognitive overload, decreasing attention span and affecting sleep quality due to blue light exposure. This can also increase stress levels, contributing to health conditions such as depression and anxiety. That’s why it is important to set boundaries which for example, could be no phones during mealtimes and before bed. During these time periods, engage in activities that stimulate the mind such as reading or problem-solving with puzzles, wordsearches or sudoku. This will help maintain cognitive health and reduce the risk of cognitive decline as you age. 5) Try a bodyweight circuit Bodyweight circuits are a great way to workout and improve overall fitness when you don’t have time to travel to the gym. A 30-minute full body workout can be done with no equipment at home, consisting of exercises such as push-ups, glute bridges, plank and squats in your routine. This will help improve your balance and co-ordination as you age, and help with healthy weight management. I would recommend following quick workouts online with a certified coach to guide your training. Start with 2-3x a week, and gradually increase up to 5x a week as you get stronger. 6) Pack in protein Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body uses more energy to digest it. This increased energy expenditure can help boost your metabolism which means your body can burn more calories while at rest. As well as this, as you age, maintaining muscle mass becomes increasingly important for mobility. Protein helps preserve muscle mass, decreasing your risk of falls and fractures as you get older. Also, adequate protein intake aids the immune system in producing more antibodies to fight off infections. As a general rule, most adults need around 0.8grams of protein per kilogram of bodyweight. Foods rich in lean protein include grilled chicken, fish, eggs, tofu, chickpeas and lentils. Prioritise eating more protein in the morning as this can help regulate blood sugar levels and set you up for a day of steadier energy. For some protein-packed breakfast ideas to eat on the go, find our recipes here. A Fitness Coach Reveals 8 Small Lifestyle Changes for a Longer Life
GHP Fitness and Nutrition Awards 2024 Jul23706 7) Join a local club Joining a local club might seem like a daunting, large task to undertake at first but it’s often as simple as signing up and attending a meetup in your area. Social connections are essential for our mental and emotional wellbeing. In fact, social isolation has been linked to increased risk for heart disease, stroke, type 2 diabetes, depression, and anxiety. Therefore, chronic loneliness can be crippling and extremely harmful. Whether it’s joining your local fitness club, a book club, or a volunteer group, socialising with others fosters a sense of belonging and reduces feelings of loneliness. 8) Regular check ups It can be easy to postpone healthcare appointments or forget to schedule them altogether, but making this a consistent habit can help monitor your health and catch potential issues early. Routine screenings and tests can identify risk factors for chronic diseases like hypertension, diabetes, and cancer before they become more serious, so it’s important to prioritise checkups in your calendar. Regular discussions with a healthcare professional about your lifestyle habits can provide tailored guidance to help you live a longer, happier and healthier life.
12 GHP Fitness and Nutrition Awards 2024 ood. Yum, right? I love to eat! And I eat a lot. I was born with food in or around my mouth. No shame in that. But how often have you indulged in something you know you shouldn’t and immediately felt guilty? I’ve done it! Your weight and overall health depend heavily on your diet. The daily lifestyle choices, your strategy (or lack thereof), and accountability shape your eating habits. The fuel you put into your body is the foundation of optimal living and wellness. It drives you to nourish your body, improve your mindset, and boost your energy. Looking good and feeling great go hand in hand. Nothing tastes as good as healthy feels. Maintaining a healthy lifestyle starts with food. Without quality nutrition, you can’t create a positive mindset or go after the positive changes you seek. Your gut health significantly affects your brain function, and addressing your diet and gut health makes exercise manageable. If you’re not fuelling your body and mind to perform at their best, how can you maintain momentum on your path to success? Seven steps to build a balanced diet 1. Nutritional needs To strive for optimal nutrition, understanding the basics of food and why certain items are better choices is important. We all want to feel content, nourished, and energised. If you know how, when, and what to eat every day for the rest of your life, it becomes part of your everyday life. There are seven essential components of food: • Carbohydrates: Needed for energy and organ function. • Fats: Concentrated energy sources that also make food taste better. • Proteins: Vital for energy, growth, immune function, hormones, and enzyme production. • Fibre: Makes foods bulkier, prevents constipation, and slows nutrient absorption. • Water: Essential for life, as most of your body is made up of water. • Vitamins: Necessary for normal bodily function, found in small quantities in food. • Minerals: Required for soft tissue, skeletal, and fluid function. 2. Get planning Meal prepping is a game-changer. By planning and preparing your meals in advance, you save time and ensure you eat healthily. You can start on this by: • Write down what you’ll eat for each meal throughout the week. • Write a shopping list and stick to it to avoid impulse buys and ensure you have all the ingredients you need. • Batching is your friend: Prepare large quantities of meals and store them in portion-sized containers in the freezer, so when you are hungry, good choices are right there. 3. All about balancing your plate • When you look at your plate at each meal, it should have a mix of carbohydrates, fats, proteins, fibre, vitamins, and minerals. F By Loz Antonenko, Healthy Habit Coach at Loz Life But how much of each? Try this: • Fill half your plate with fruits and vegetables. • Fill a quarter with lean proteins like chicken, fish, beans, or tofu. • Fill the last quarter with whole grains like brown rice, quinoa, or whole wheat pasta. 4. Hydration is a game changer Drinking plenty of water is crucial for keeping your body functioning optimally. At a minimum, us humans should drink at least 8 glasses a day, but 2 litres is optimal. Water helps digestion, nutrient absorption, and energy levels. It also helps with our thinking and important bodily functions that keep us healthy and alive. 5. Quick fixes aren’t as quick as you think Trendy diets and quick fixes aren’t sustainable. If you want to change, focus on the long term, and don’t make it too complicated, because you want to stick with it. Once you have your meals planned and are reaching for better choices, your taste buds will thank you, and so will your body and mind. The natural taste of simple, nutritious food. It’s better for you than medicine. 6. Friends in your corner Tell your family and friends about your healthy eating journey. Having support makes change easier, because you know people are in your corner and can support you in your healthier choices. You never know, you may inspire them to join you. 7. What gets measured Keep track of your journey so you can see the changes and celebrate your new found health. Use a journal or app to record what you eat and how you feel. This can help you identify patterns and stay accountable. It’s okay to indulge occasionally. Apply the 80/20 rule: eat healthily 80% of the time, and allow for some treats 20% of the time. Never stop learning about nutrition and never be afraid to experiment with new healthy recipes and foods. Building a Balanced Diet: Tips for Nutritious Meal Planning
13 GHP Fitness and Nutrition Awards 2024 Nutrient density is the ratio between essential nutrients of a food per gram or per calorie. Nutrient dense foods are those with the highest ratio of positive nutrients. Therefore, when looking at food options it is good to look at how nutrient dense a food is and how it fits within the context of your overall diet. This might mean looking beyond simple calorie measures or whether the food is processed – if it delivers a high ratio of nutrients, it can be beneficial to one’s diet overall. Andrea Bertocco, PhD, Director of Scientific Affairs, EMEA at Herbalife, outlines five top tips to understand nutrient density and make good food choices: 1. Always check the label! By looking for lower percentages of fats, saturated fats, salt and higher levels of macro nutrients, like protein and fibre, alongside micronutrients (i.e.: vitamin A, vitamin D, vitamin C, potassium, magnesium, iron, calcium) you can ensure the food you are eating is full of the things that are beneficial to your diet. 2. A nutrient supplement can help fill gaps in your diet In a world where many of us live increasingly busy lifestyles, diets can suffer as we have less time to prepare and consume a healthy balanced diet. This is where food supplements can play an important role and increase vital nutrients within one’s diet. Food supplements, like meal replacements shakes, can fill nutritional gaps and support in achieving a healthy balanced diet for those who are struggling to achieve the right balance from traditional meals alone. 3. Don’t be scared of processed foods but choose them wisely Processing has become demonised for being associated with saturated fat, sugar and salt. Whilst there are many unhealthy processed and ultra processed foods (UPFs) that are high in saturated fat, sugar and salt, this is not the case for all of them. Many foods need to undergo processing to preserve them and most foods we consume today have undergone some form of processing. Something that is processed is not necessarily bad, as long as it is nutrient dense. Take Herbalife’s meal replacement shakes as an example, these shakes have to undergo processing to meet regulatory requirements and deliver all the nutrients that you should get from the average healthy balanced meal. 4. Prioritise Colourful Vegetables and Fruits Incorporate a variety of colourful vegetables and fruits into your meals. Different colours often signify different nutrients (e.g., orange foods are high in beta-carotene, greens are rich in folate). A diverse range of colours ensures you’re getting a wide array of vitamins, minerals, and antioxidants. Leading nutrition and wellness company, Herbalife is urging policy makers and consumers to think differently about food and how to navigate healthy food choices. Herbalife believes that nutrient density is the right place to start when trying to understand good nutrition and achieve a healthy balanced diet. 5. Stay Hydrated Hydration is crucial for nutrient absorption and overall health. Drinking plenty of water helps your body effectively utilise the nutrients from the foods you eat. Aim to drink at least 8 cups of water a day and adjust this based on your activity level and individual needs. Andrea Bertocco, PhD, Director of Scientific Affairs, EMEA at Herbalife says: “The format of the food we consume will no doubt change over time as environmental factors take hold and the population continues to increase, so it’s important to rethink not just what we eat but the form it might take. We need to stop demonising processing but instead focus the debate on what nutrients we get from the things we consume – are we getting the right ratio of the nutrients we need? If not, do we need supplements to help create a better balance? These are the sorts of questions we need to consider today in order to deliver for future populations. “It’s important to remember that fresh, natural food and ingredients are essential but they are not available to all of us all of the time. We need to take a holistic approach to achieving a healthy diet; complementing fresh meals, with food supplements and other nutrient dense options to help ensure we get the right balance of macro- and micro- nutrients. Uncovering the Power of Nutrient Density for a Better Future
Subscribe to GHP www.ghp-news.com/subscribe
15 GHP Fitness and Nutrition Awards 2024 But when surveyed, a shocking one in ten Brits revealed that they only take 15 minutes or less. Slightly cheekier, or employer permitting, almost one in five Brits enjoy the luxury of a lunch break longer than 60 minutes. Olivia shared that the optimal number and length of work breaks in a day will vary depending on individual preferences and what you are optimising for, e.g. happiness or productivity. It is thought that employers who encourage flexibility and autonomy in how their employees structure their work breaks will elicit the best outcomes in terms of employee satisfaction and happiness, which in turn, has strong links to productivity. Food Choices and the Cost of Living When we asked survey respondents what they have for lunch, a whopping 54% shared that they bring a packed lunch from home. With eating-out prices rising and the cost of a luxurious lunch climbing, it’s no surprise that workers are making their own lunch. Interestingly, a survey we conducted last year found that taking homemade lunches to work features in the top 5 of 2023’s New Year’s resolutions with almost 1 in 3 (32%) of us having set a goal to bring in more homemade lunches. Our nutritionist expert revealed that generally speaking, a packed lunch has the potential to be better quality if it is filled with homeprepared food compared to a store-bought or takeaway lunch. Our survey revealed that a shocking one in twelve admitted to skipping lunch completely, with 7% of us simply snacking or grazing and not having a proper meal. Nutritionist Olivia shared that skipping lunch, or any meal for that matter is essentially depriving your body of essential nutrients and energy that it needs to perform everyday tasks, both internally and externally. Skipping lunch is likely to result in drops in energy and therefore reduced cognitive function and productivity. In addition to, increases in hunger and cravings which can make it difficult to manage snacking and general food intake later in the day. Top tips from a Nutritionist for creating a balanced and filling packed lunch include: 1. A source of lean protein that is roughly the size of your palm. Protein aids satiation and will help keep you feeling fuller for longer. 2. At least 2 servings (2 cups) of mixed fruit and or veg will go a long way in providing you with the vitamins and minerals that you need on a daily basis. In addition, fruits and veg are a great source of dietary fibre, which again contributes to filling you up and healthy bowel movements. 3. A source of carbohydrates, preferably wholegrain. Carbohydrates are your brain’s main source of energy and will help to fuel your day’s activities and tasks. 4. A source of plant-based fat, again contributing to feeling full and having energy throughout the rest of the day. The full blog and research can be found here tay Hydrated at Work We asked survey respondents how much water they’re consuming at work on a daily basis. A shocking 47% almost half of respondents shared that they drink 2 glasses of water or less (including no water) at work! Nutritionist Olivia Bell Macdonald shared that on average, it is recommended that males should be drinking roughly 10 cups of water per day, which is the equivalent to roughly 2.6L. For females, it is slightly less; 8 cups of water or the equivalent to 2.1L. With the average time spent at work equating to around 8 hours, Brits should be considering drinking a minimum of 4 glasses to stay healthy and hydrated. Managing Caffeine for Focus Preferring a caffeine boost over water, over 44% of Brits shared that the indulge in 3+ cups of tea or coffee a day. Our expert revealed that adults consume no more than 400mg of caffeine per day which is the equivalent to about 2 espressos, 4 instant coffees or 8 cups of tea. While caffeine has its benefits, including enhancing focus, productivity and arousal, when consumed in excess and at the wrong time of day, its side effects far outweigh the benefits. Where possible, avoid consuming caffeine until at least 2 hours after waking. This allows you to take advantage of the body’s natural cortisol surge (helping to regulate your sleep-wake cycle) in the morning and maximise your response to the caffeine once the cortisol has tapered off. In addition, caffeine is known to delay sleep initiation and sleep intensity so it would be wise to avoid consuming caffeine after lunch for this reason. With 16% sharing they don’t drink tea or coffee and 15% sharing they don’t drink water, it’s not a surprise that busy Brits will be looking for a quick sugar fix in the form of sugary pop and caffeinated energy drinks. Sleep Well, Work Better Expert nutritionist Olivia suggested that ideally, most people should be aiming for between 7-9 hours of sleep a night. 60% of our survey respondents reported having between 6-7 hours of sleep with 18%, almost one in five, reporting that they get 6 hours or less. Adequate sleep, both time and intensity, is vital to optimal functioning and research shows that even just one night of poor sleep has the potential to lead to negative physical and mental health outcomes. In the short term, some examples of negative effects of inadequate sleep include; impaired cognitive function, ie. difficulties with memory and concentration and inability to perform complex tasks. As well as increases in hunger and preferences for sweet foods. Take Breaks to Boost Productivity By law, workers have the right to one uninterrupted 20 minute rest break during their working day if they work more than 6 hours a day. Top Ten Tips For A Healthier Lifestyle At Work S
www.ghp-news.comRkJQdWJsaXNoZXIy NTY1MjM3