Tamsyn's notes

Tamsyn

Welcome to my notes, here I will be sharing healthy recipes, my travel tips to stay on top whilst away, homework and the advice that I get from a top team of wellness experts. Anything from physical and behavioural health, nutrition, beauty, eco-wellbeing, and so much more. THPT is constantly evolving and I'm thrilled to have you join us…

Check back regularly for more tips and advice that will help you look and feel your best!

Here Comes the Sun!

Categories: Events, Train

We are fully into the summer break and we want to wish you all fabulous holidays!

You have worked very hard through the first part of the year and now deserve a well earned rest but as you know at THPT we love the term ‘active rest’….. So while popping those feet up on your sun lounger and sipping some bubbles, don’t forget your well-being would enjoy some movement too.  Change it up while on holiday, hit the pool, the water skis, the mountains, or go for a brisk bare foot beach stroll.

Be inspired by some of our younger THPT members – THPT coach Niel in Ibiza can’t help but inspire our newest recruit:

Never too young to be inspired to start THPTing!

Try out new equipment and techniques:

And most of all, like THPT Manager Tessa’s son, Rory, if in doubt determination will get you those goals!

We look forward to welcoming you back revitalised and sun-kissed in September.  Bring it on. Enjoy your me time, your family time and some sunshine!

Looking forward to seeing you soon

T x

Top Foods

Categories: Eat

For those of you doing the THPT Cleanse – try and add some of these foods to your meals and snacks this week to give yourself a real boost…..


APPLES– vit c: immune boost, quercetin antioxidant: anti-carcinogenic, pectin: lower cholesteral & fibre for intestine & bowel


AVOCADOS – vit e & alphacarotene antioxidants: prevent furring of arteries & heart disease, monounsaturated fat: lowers cholesterol, omega 6 fats: promote healthy skin


BEANS & LENTILS – protein & complex carbs: sustained energy, sterols (plant compounds) & soluble fibre: lower cholesterol, vits B, magensium, zinc, iron


BROCCOLI – as well as cauliflower, cabbage, brussell sprouts and spinach: powerful detoxifiers. Phytonutrients called glucosinolates: anti-carcinogenic especially bowel, breast, lungs, liver


CARROTS – alphacarotene and betacarotene antioxidants: boost immunity, promote healthier skin, good eyesight, protect against lung cancer


FENNEL – high potassium content: helps rebalance the body’s fluid levels, stimulates body’s natural detoxifying organs including the liver, good for digestive system


GARLIC – allicin antioxidant: protects from heart disease, high blood pressure, high cholesteral levels and colon cancer. Also binds with toxins in the body to render them harmless and promote excretion. It also has antiviral and antibacterial actions (A REAL SUPER FOOD!)


KIWI – vit c antioxidant: fights cancer and potential harmful free radicals. Boosts immune system and strengthens blood vessels


MANGO – betacarotene and vit c antioxidants: ward off colds, reduce cancer and heart disease risks. Also good sourse of vit e, fibre and potassium


PUMPKIN SEEDS – omega 3 & omega 6: both protect against stroke and heart disease. Omega 3: reduce joint pain, stiffness improve immunity and promote healthy skin


STRAWBERRIES – vit c & ellagic acid: powerful anti-cancer effects, boost immunity and fights free radicals


WATERCRESS – chlorophyll: makes healthy blood cells and boost circulation, boost levels of detoxifying enzymes in the liver

 

Enjoy being good to your body and happy eating!

T

Cleanse for Summer

Categories: Eat

Hello Team, it’s 1st June, that time again when we want to get ready and be our best  for Summer and there is no better time than now to take action.  Let us all start the 10 Day THPT Cleanse today and start to feel good.  Some of you may have enjoyed this cleanse before, others may be trying something new but here is a list of the rules to get you going….

10 Day THPT Cleanse

We have spoken about your food recommendations in the past and the same rules still apply, by learning how to eat the right balance of carbohydrates, proteins, and fat with every meal and snack, you’ll help keep your hormone levels within a healthy level. This is something that we continue to work on, but to give the body a bit of a boost and regain a concentrated focus on our fuel intake we can opt for a cleanse.

What we are not talking about is the growing number of potions and tablets that now offer a quick-fix way to detox your body without considering your food intake. There are no processed milkshake ‘foods’ or bizarre mixtures of foods or only cabbage soup. What is involved is fresh produce available from supermarkets or already in your cupboard or fridge. There is no need to buy anything from specialist shops.

Detoxing can last anything from one weekend to a whole month, it is designed to eliminate the build-up of waste left-overs in your body and also boost the body’s natural detoxification process so it can function more effectively in future.

This is not a ‘hard-core’ elimination and overhaul of your current eating pattern, it is just designed to refocus your attention on what you are fueling your body with. It will take some effort and some planning, but hopefully nothing too strenuous or so far away from what you are already doing that it proves to be a ‘stress’. Detoxing is not about starving yourself, its about eating healthily and enjoying tasty meals that help your natural system work properly and balance your body. It means limiting the amount of toxins you consume and eating instead nutritious food.

THE THPT CLEANSE:

This is about eating nutrient packed fresh food and ditching processed foods, sugar, salt and additives. The vitamins, minerals, antioxidants and fibre in fresh food restore your body to peak health, aid digestion and boost immunity.

WHAT TO EAT:

  1. Fresh Fruit
  2. Vegetables
  3. Salad
  4. Unrefined non-wheat cereals – wholegrain (brown) rice, oats, millet, quinoa, rye, buckwheat
  5. Non-wheat bread – rye bread, wheat-free, pumpernickel
  6. Non-wheat pasta – corn, millet or rice pasta
  7. Beans, Lentils, peas
  8. Tofu, quorn
  9. Non-dairy milk – soya, rice, oat, almond, sesame milk
  10. Nuts – almonds, hazelnut, brazil, pecans
  11. Seeds – pumpkin, sunflower, sesame, ground flaxseeds (linseeds)
  12. Extra virgin olive oil, rapeseed, walnut, flaxseed (linseed) or sesame oil
  13. Cold pressed oil blends containing a mixture of omega 3 rich and omega 6 rich oils (Especially if NOT eating FISH)
  14. Fresh herbs
  15. Water, herbal or fruit tea, pure fruit juice.

OPTIONAL FOODS TO EAT:

(Some people prefer to do a strict vegetarian/vegan detox, if you opt for this please ensure you calculate that you are eating enough protein. If you are not opting for the vegetarian option please feel free to enclose the following:)

Low-fat yoghurt and fromage frais

Cottage cheese or other low fat cheeses

Wholegrain breakfast cereals

Chicken, turkey and lean meat

White fish and oily fish

 

WHAT FOODS TO AVOID ON DETOX:

  1. Coffee, tea and other caffeine drinks (including decaffeinated drinks)
  2. Dairy products – milk, cheese, yoghurt or cream (except as advised in optional)
  3. Sugar
  4. Cakes, biscuits, confectionary
  5. Red meat
  6. Wheat bread, pasta, noodles, crackers
  7. White rice
  8. Ready Meals
  9. Salt
  10. ALCOHOL (the biggest yet most difficult social culprit)
  11. Artificial food additives
  12. Fried foods
  13. Artificial sweeteners
  14. Hydrogenated fats
  15. Fizzy drinks (yes! That does include Champers!)
  16. Squash and cordials

I will be in touch with with Top Detox foods that should help you along the way. Remember this should help you process better and improve your discipline.

I am with you every step of the way!

Good luck

T

 

Getting to know your Plastics

Categories: Equipment

I am often asked “what’s the one single thing I can do to improve my health?” – the honest answer is there are many ‘single things’…

In each of our THPT sessions we work on improving  your training regime, your fuel intake, reducing stress levels, improving quality or quantity of sleep and achieving goals.  Plus a few times a year we consciously undertake the THPT detox.  To take this detox a step further is to consider the other pollutants you are surrounded by and how to reduce your exposure.  One of those that has been a hot topic for some time is reducing your exposure to unnecessary chemicals.  The first step to improving your environment is knowledge and this gives you the power to choose to do something about it.  Let’s start with plastics…

Plastics contain chemicals such as BPA, PVC and phthalates that leach into food.  BPA is an estrogenic activator which mimics hormones and can cause many health problems.  Phthalates are industrial chemicals used as plastic softeners or solvents. They have been linked to liver, kidney and reproductive organ damage.

You may be aware of the numbers in the triangles on plastics if you recycle. Most recycling companies do not accept certain numbers, but there are more important facts to know about the types of plastics. The plastics to seriously avoid are numbers 3, 6 and 7.

Number 3 is vinyl (V) or polyvinylchloride (PVC) and has been found to contain BPA and phthalates which can be released into food and drinks. Number 3 plastic is found in cooking oil bottles and clear food packaging. The highest risk is when the containers are heated, including in the microwave, and as they start wearing out or are put through a dishwasher.  Some plastic lumber makers will take them for recycling but that is rare. PVC contains chlorine and as it is manufactured it releases highly toxic dioxins into the environment. Do not let this plastic touch food and never burn it because of the released toxins.

Number 6 is polystyrene (PS) found in disposable plates / cups, meat trays, egg cartons, aspirin bottles and take-away containers. It can be either rigid or foam (trademark Styrofoam) and leaches toxins (including styrene) into foods, especially when heated. It should not be used for hot drinks.  It is not accepted for recycling and tends to litter the earth.

Number 7 is the miscellaneous category of a variety of plastic resins that do not fit into any other category. Typically three and five gallon water bottles, baby bottles, certain food containers and the “bullet-proof” plastic materials are number 7.  Usually not recycled, a few made from plants (polyactide) can be composted.  A scary member of the group is polycarbonate, the hard plastic found in drinking containers like Nalgene bottles and rigid plastic baby bottles. It has been shown to leach the hormone disruptor BPA which is most unsafe. In August 2011, a government panel expressed concern that it causes neural and behavioral problems in children.  Swap out number 7 bottles for shatter-resistant glass or Number 1, 5 or corn-based plastics.

There are four less damaging plastics, numbers 1, 2, 4 and 5 . These are still not as safe as glass or stainless steel,  but if you must use plastic,  look for these:

Number 1 is polyethylene terephthalat (PET or PETE), most commonly found in water, soda and beer bottles because it is cheap and light and easily recycled, though only about twenty percent escapes the landfills. It has the lowest risk of leaching chemicals into food, although it has been shown that higher temperatures can cause the release of the heavy metal antimony by PET.

Number 2 is high density polyethylene (HDPE), found in milk jugs, butter / yogurt cartons, box liners, juice bottles and shopping bags. It is also easily recycled and is a low risk for chemical leaching.

Number 4 is low density polyethylene (LDPE) found in squeeze bottles, bread packaging, frozen foods packaging and in shopping bags. It is not usually accepted by recycling centers, but many stores have plastic shopping bag recycle boxes. It is a very flexible plastic which tends to litter the earth and use up energy resources.

Number 5 is polypropylene (PP), found in some yogurt containers, syrup and ketchup bottles, caps, straws and medicine bottles. With its high melting point it is used for containers for hot liquids and is gradually becoming more recyclable.  Instead of plastic containers you can use glass that is:

  • 100 percent recyclable and sustainable
  • safe and environmentally friendly
  • microwave safe
  • dishwasher and freezer safe
  • has clips that lock to make it airtight
  • has measuring lines for monitoring food intake

or stainless steel that is lighter than glass, doesn’t break and goes right on the stove top.  Although it may seem an extreme way of living check out the stainless steel and glass food storage containers and tips at Life Without Plastic - you’ll be amazed how much we use it.

The knowledge is now yours – next time you are using anything plastic look for the triangle and the number in it to see what kind plastic you are using and whether with a bit of conscious action there is a better option.  Here’s to a happier and healthier environment for you and those around you to enjoy :)

Tams

SUGAR VS FAT

Categories: Press / Media

A huge well done to those of you that have taken great steps in January to get yourselves back on track after the holidays – rechecking discipline, setting new goals and fuelling more consciously for a great year ahead.

I particularly love it when science helps support what our THPT-ers already know.  This time looking at what is the modern day culprit Sugar or Fat?

To find out click below to watch this BBC documentary:

Of course we know that before any nutrient can be held to blame the first thing we can do to help ourselves is to take responsibility.
We are here to help you do that, no excuses, let’s make it happen!
Yours
Tx

Wish to share something with the THPT Team? Contact us on team@tamsynhamilton.com.