Lifestyle

Try a whole food diet for improved physical and mental fitness

By on May 23, 2017

A whole food diet plan limits the intake of refined flour and sugar, encourages the consumption of unprocessed foods, and includes moderate amounts of carbohydrates, protein, and fat. Such a diet fulfills your daily nutritional requirements naturally.

A whole food diet plan can be beneficial for people suffering from:

  • Hypertension (high blood pressure)
  • Obesity
  • Elevated triglycerides
  • Impaired glucose tolerance

As with any weight loss or fitness program, it is absolutely necessary to check with your doctor before you start, especially if you have any pre-existing medical conditions.

Basic components of a whole food diet

Eat and drink as much of the following foods as you need to satisfy your thirst and hunger:

  • fresh fruit(except bananas) and canned fruit without any sugar or artificial sweeteners
  • low-calorie juice
  • Salads and fresh, non-starchy vegetables
  • Egg whites
  • Fish
  • Low-fat cheeses, such as cottage cheese
  • Nuts
  • Legumes
  • Tea and coffee without sugar
  • Condiments, such as sour pickles

Restrict consumption of carbohydrates

This is the key way in which a whole foods diet plan promotes healthy weight loss and decreased blood sugar and triglycerides levels.

A whole food diet allows for five carbohydrate (CHO) servings of 15 grams per day, such as:

  • 2 slices of reduced-calorie or one slice of regular bread
  • ½ cup of pinto beans, potatoes, corn, lima beans, green peas, or black-eyed peas
  • ½ cup of spaghetti, oatmeal, macaroni, non-sugary breakfast cereal, or rice
  • 3–4 fluid ounce of wine, 8–12 ounce of beer, or 1 ounce of any hard liquor

Other foods allowed on a whole food diet

  • 6 servings of mono-saturated or poly-saturated fat per day
  • 2 cups of either: low-fat milk; fat-free, sugar-free instant pudding mixed with low-fat milk; low-fat sugar-free yogurt; or sugar-free ice cream

While on a whole food diet, remember to

  • Weigh yourself weekly
  • Eat only 3 meals per day with only ‘green light’ snacks in between
  • Increase physical activity
  • Drink 8 glasses (8 fluid ounces, for a total of 64 ounces) of water
  • Read labels in order to avoid processed foods
  • Eat ‘green light’ foods to combat hunger instead of aiming for a certain number of calories

Check your progress

  • Take stock of your present eating habits. This includes all crackers, chips, fast foods, cookies, snack foods, soft drinks, cakes and deserts. Be careful about the quality of the food that you buy and prepare apart from the amount of calories. Eat whole grains, lightly-cooked or raw fresh vegetables, fruits, low-fat or no-fat dairy products, and lean protein.
  • Set a realistic weight loss goal. Losing pounds is a gradual process, so be patient.
  • Try to follow your whole foods diet at least 90% of the time while treating your taste buds with your favorite foods every once in a while.
  • Devise and stick with a healthy eating plan; you’ll soon find yourself in a better mood, with more energy, and sleeping soundly.
  • The next time you visit your doctor, look for improvements in your cholesterol, blood pressure, and blood sugar levels.

So try this approach to eating and set your fitnessgoals. The right diet can set you and your family on the path to health for the rest of your life.

 

 

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Fashion

Bonmarche Targets a Younger Audience through Television Advertisements

By on April 26, 2017

High street giant Bonmarch has started to target younger shoppers by using modern television advertisements. This is the first time they have done so since joining forces with Mark Heyes, TV fashion celebrity. Heyes made his claim to fame through the Lorraine Kelly show.

Bonmarche, one of the UK’s oldest and best known clothing retailers, has entered into a partnership with Mark Heyes, celebrity fashion icon who gained fame on the Lorraine Kelly show. Their first order of business was to target a younger audience, which is why the store has launched a brand new advertisement.

The average age of a shopper at Bonmarche currently stands at 65. However, the store, headquartered in Wakefield, would prefer to attract younger women as well. Mark Heyes is now targeting women in their early 50s, therefore, who, if perhaps not “young” in the conventional sense of the world, are certainly still in the prime of their life.

40% of women in Britain, or 12.7 individuals, are now over the age of 50. By 2020, this will have risen to 50%. Attracting this audience, therefore, is a very strategic move. The advertisement was piloted in 90 different locations, and it was hugely successful. As a result, it was rolled out nationally, as well as being supported by a press advertising and magazine campaign.

The move came after it was announced that there was a significant drop in the pre-tax profits of the store. However, these figures were not discouraging as they were weather-related, and Bonmarche did perform better than many of its competitors. In fact, in terms of like for like sales, they actually saw an increase.

A representative from Bonmarche says: “Because our audience is slightly older than your average high street store, the weather plays a huge role on whether or not people shop with us, and on what they buy. In 2016, there was little to no reason for anyone to purchase clothes that were seasonal. While this certainly affected us, it affected other stores, which traditionally have only seasonal clothes, far worse. All in all, therefore, it was actually a pretty good year for our store, and we believe that, through the partnership with Mark Heyes, we will continue to go from strength to strength.”

Bonmarche has been a feature of the British high street for a very long time. Unlike other stores, which continue to a certain demographic only, the store has grown with its original customers. When they first started, they were hip and trendy, but they decided to grow and age alongside its original shoppers, with the consequence of now having a traditionally older audience. Now, the company feels, it is time to change that to a degree, enabling women in their 50s to become the new trendsetters.

The Bonmarche representative adds: “50 is the new 30, as they say, and yet it is a forgotten demographic. You will find few 50 year old women who are happy to wear a crop top and ripped skinny jeans. But at the same time, we cannot expect them to wear pleated skirts to just above the ankles and flowery blouses either. What we believe is that, if we can target these women, they can become the trendsetters for those older than them. What a woman in their 50s can wear, a woman in her 60s can wear as well. In so doing, we aim to remain relevant to an ever-widening audience. These are exciting times, and we’re so happy to see how well-received our television advertisements have been so far. Working with Mark Heyes was truly an amazing idea!”

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