Bright Lights, Late Nights: The Breast Cancer Link

Tripping (over) the Light Fantastic?

If you are a woman who spends a lot of time indoors – and in winter the tendency is even greater – and you’re a smoker, there is evidence which suggests that the risk of breast increases.  According to US researchers, who followed some 110,000 women over fifteen years, younger women in built up urban areas work were most likely to be affected.  It is believed that the lower production of melatonin, which slows tumour growth, may be the culprit.


While all the bright lights in the clubs may look an attractive proposition – are they really worth your health? 

That is not to say that going out occasionally is bad for you — but perhaps it would be a good idea to mix things up a bit and do outdoor activities during daylight hours, especially during the summer.  According to studies done in Scandinavia, taking in just 20 minutes of sunshine a day in the summer can help the body get much needed Vitamin D that will help sustain it during the winter.

Liquid Lunches…or Dinners….A Poisoned Chalice?

cocktail-with-orange-slice-and-cherryAlcohol is a well-known risk factor for the development of cancer; some 100 studies have been conducted since 2007 have indicated that alcohol, even in moderate amounts, increases the risk of breast cancer.

The epidemic in the UK of younger women developing cirrhosis and the higher incidence of breast (and other) cancers is arguably directly linked to the increased levels of alcohol consumption.

As a former drug and alcohol counselor, I realise just how easy it is to fall into a culture of hard drinking, “just to be sociable”.

But that glass you lift could turn into a poisoned chalice.

If you feel you may be drinking too much, here is a link to do an online self-assessment test.  I am also available for advice if you wish to seek help.

Wake Up…and See the Sunshine!

couple-riding-bikeOne of the best things we can do for our health is have more contact with nature – and there is evidence which indicates that people who do get out are more fit, less stressed and are generally happier.

Try trading the bright (artificial) lights for the light of day — the life you save may very well be your own!

Step Back to Leap Forward: The Importance of Time Out

Draw Back….In Order to Leap Ahead!

A recent – unexpected but much  needed! – break in Marrakech reminded me of the importance of taking time out… or as they say in French, “reculer pour mieux sauter” – to fall back in order to make a better leap ahead.

I was STUCK – in every facet of my life and couldn’t see my way forward and was frustrated and stressed out….I KNEW it was unfinished business somewhere in my life that needed to be sorted…but WHAT??

What Taking Time Out Can Do

This video talks about taking time out — and the lesson behind doing so.

Walk Your Talk: Staying Fit on a Budget

Walking: An Underrated Activity

A ten-minute stroll from your desk to the local deli for lunch won’t burn off your lunch!  While the conventional wisdom, as published by Public Health England, stated that 5,000 steps a day is enough to keep you fit — that view is now being rejected; the “easier” option simply does not do enough to burn calories and keep us fit!

One woman reported that she stopped taking her medication for hypertension (high blood pressure) after she began walking 10,000 steps (approximately 5 miles or two hours of walking, depending on your stride).

The best part is — walking is FREE — you don’t need fancy equipment – or even a dog!  There are various walking or rambler groups around — if you don’t have a pet, join a club and make walking more fun!

Walking Benefits All Ages

The benefits of walking regularly aren’t just for the young – a study conducted by the University of East Anglia and Cambridge University found that pensioners with dogs were 20% more active and spent 30 minutes less per day just sitting idly.  The researchers found that dog owners did more exercise in winter than those managed on warm, sunny days!  The study indicated that the fitness levels of the dogwalkers were actually BETTER than those attending classes at the gym.

Walking is a also weight-bearing activity – which can help strengthen bones and make older walkers more sturdy on their feet.

Fuel for the Journey

Walking is a easy and simple way to get the exercise you need both to keep your weight at normal levels and to de-stress; but are you getting the necessary nutrients to give your body the tools it needs for optimum health?

Modern farming practices have left the soil so poor of minerals that even an organic diet is not sufficient to provide all of the essential and trace minerals or vitamins our bodies require.

If you’re unsure whether your diet is giving you what you need to benefit from your walks, click here and book a FREE 15-minute consultation

Isn’t it time you walked your talk?

Eating for Two: Vitamins and Minerals for Optimum Health

Vitamins and Minerals for Healthy Babies

Papaya tree with green fruit

Papaya tree with green fruit

While it has been known for years that folic acid is a necessary supplement to support proper development of the foetus during pregnancy – but did you know that our bodies are unable to benefit fully from the supplement?

Folic acid – Also known as vitamin B9, folic acid helps the body perform many essential functions, including nucleotide biosynthesis in cells, DNA synthesis and repair, red blood cell creation, and prevention of anemia. Folic acid also encourages normal fetal development. In fact, folic acid, calcium, and iron have long been considered the holy trinity of prenatal wellness for many years.  Research even suggests that intake of folic acid during pregnancy may even help children be more emotionally stable.  Further, preliminary studies suggest that a multi-vitamin supplement during pregnancy may reduce the incidence of autisum in children.

However, folic acid is not completely bio-available, whereas folate (the plant derived form of folic acid) is 100% bio available and digestible by the body.  Folate can be derived from:

  • Dark, leafy vegetables (romaine lettuce, kale,spinach, mustard greens, etc)
  • Asparagus (best for folate)
  • Citrus fruit
  • Beans, peas and lentils
  • Red Peppers

But are Vegetables Enough?

mixed-fresh-vegetablesWhile the above sources are easily obtainable to get the folate you need — did you realise that:

Even an organic diet is INSUFFICIENT to provide the essential vitamins and minerals you need?

It’s true — due to modern farming practices, the soil has become nutrient-poor, so much so that an organic diet is no longer a guarantee you’ll get the minerals and vitamins your body needs from your food.

That’s not to say you shouldn’t eat organic — it’s the best chance you have of eating food that hasnot been tampered with too much! But it’s important to be aware that you are not getting all the goodness you and a growing baby need.

Click here and book a FREE 15-minute consultation to learn more!

Get All the Nutrients You and Your Baby Need – Simply!

You CAN get all the proper nutrients you need – and without taking so many different supplements to do so!  Just contact me for a FREE 15-MINUTE CONSULTATION and I’ll show you how!

Sex: The Best Cure-all Ever?

Laughter is Good for You…But Sex is Even Better!


According to researchers, laughter may very well be the best medicine – but sex is even better (and more fun!).  The famed “afterglow” can last up to 48 hours – even if you only spent a few minutes making love!

But there’s more to it than that — there are other benefits derived from a healthy sex life…but what?

What’s Sex Got to Do With It?

According to researchers, sex has plenty to do with good health; some of the benefits are:

  • Cures pain – a quickie could be far more effective in getting a headache than paracetamol(!) – intimacy increases the production of the hormone oxytocin which eases pain.
  • Reduce wrinkles – not only will your eyes sparkle, but your skin really does glow! Lovemaking increases the amount of estrogen women produce, thereby plumping up their skin a bit (go easy ladies — or else you’ll be beautiful and he’ll be out of commission!).
  • Burns calories – Five calories per minute are burned; it is estimated that 30 minutes is the equivalent of going for a 15-minute run — and you don’t even have to leave home!
  • Improve your immunity – Researchers at Wilkes University in Pennsylvania, USA found that students who had sex twice a week had higher levels of antibodies than those who were less active.
  • Strenghten the pelvic floor — Bedroom activity helps to tone the pelvic floor muscles (doing Kegel exercises will help too!); this helps with improved orgasms and helps reduce accidental leakages as women get older.

Love Well….Live Long

Among the many benefits of a healthy sex life – from anti-aging to having a healthy heart and living longer, it’s also a great anti-depressant and motivator!

mating_ladybugs_on_leafBut even with all that activity in the boudoir, you still need to ensure that you’re eating well and getting sufficient nutrients — sexual energy is EXCESS energy — and if you or your partner are tired, stressed and unwell — it’s not going to happen!

Eat Well…Love Longer

To ensure you have the right “fuel” to power your bedroom activity, check out your diet!

Are you getting enough?   Of the necessary nutrients to support good sexual health, I mean!




If not, find out how Cardio Flow can help!



For more information, drop me a line at or book a FREE 15-MINUTE CHAT with me by clicking below: