Albion Castle Ltd.
Galtee House 1Heanor Rd.
Telephone 0115 944 0272
Holistic Health by
There are four aspects to consider
for your Health and Wellbeing.
After a lifetimes experience followed by over 10 years serious study
taking courses on biology at Nottingham University,
Studying Herbalism and gaining a level 5 qualification as a Master
Phyto therapist, this led me to produce the BioKi range of Herbal
I have had training in various eastern philosophies including Chi Kung,
I am Reiki Master,
I am an HeartMath certified coach,
Have certifications in Kinesology.
I am a member of the British Dowsing Association and specialise in
Holistic Dowsing for Health,
I have teaching qualifications,
Working together using Kinesology and Holistic Dowsing, we will
intuitively pick up what illnesses and diseases are in the body, many
times at cellular level. We will then work to eliminate the underlying
causes of illness and disease, to give the body chance to automatically
balance itself, allowing the body will heal itself.
Top tips to get fit, lose weight and
People all over the world struggle with their weight on a daily
basis. If you are one of them and are tired of being overweight
(whether you are carrying just a few extra pounds that won't
shift, or have a bit more of a challenge ahead) and want to
improve your overall health and fitness, keep reading!
No matter how much weight you need to lose, how many
different diet and exercise programs you have tried previously
(without long-lasting results) and regardless of your age, it IS
possible for you to slim down and improve your health and
While everyone knows that losing weight is not easy, it is
actually not as difficult as you might think. By following a few
golden health and fitness "rules", taking things slowly and
sensibly and introducing some permanent changes into your
daily lifestyle, you can lose weight, get fit and feel better than
you have ever felt before!
Just a word to the wise: always remember to approach dietary
and exercise changes with caution, consulting your doctor as
appropriate (particularly if you have a medical condition, are
on medication or are pregnant).
Golden rule #1: Diet is key
It may seem too obvious to point out, but it is too important
not to mention. Diet is a key component of any fitness or
weight loss program.
And by "diet" we mean a well-balanced, healthy eating
program; not a drastic limitation of calorie intake or "fad"
approach, such as the cutting out of entire food groups. As
with everything in life, balance, variety and moderation are
key. If you follow this approach, there is no need to go without
your favourite treat foods - the occasional indulgence is
allowed and actually helps to ensure that your new diet sticks
for the long term.
By packing your diet full of natural whole foods and
vegetables, healthy (as opposed to unhealthy) fats, complex
carbohydrates and lean protein, you will be fuelling your body
the right way. Not only will this boost your immunity and all-
round health, it will allow you to lose weight naturally and at a
steady, healthy rate. For example, by boosting your
metabolism, supporting better hormonal balance and
promoting good digestive health. This kind of holistic
approach to fitness and weight loss is the best way to leave
you feeling great!
Golden rule #2: No calorie counting!
To lose weight, it is a fact that you need to consume less
calories than you burn off on a daily basis. This is called being
in a caloric deficit. By maintaining a caloric deficit your body
will inevitably shed pounds. Having said that, it is important
not to become obsessed with calorie counting.
Many people do this to the detriment of their health and,
ultimately, their weight loss results. Instead of focussing on
the quality of the food they are consuming, they rationalise
eating "sin foods" on the basis that they only make up a
portion of their permitted daily calorie intake.
It is important to remember that some foods provide healthy
calories (that help your body to function optimally, including
maintaining a healthy weight), while others offer only "empty"
calories (which drain your body, starve it of nutrients and
ultimately hinder weight loss efforts). It is therefore far more
important to opt for naturally healthy foods, even if they are
higher in calories, than following some mathematical formula
for slimming that justifies the regular consumption of
The fact is, that most natural whole foods tend to be lower in
calories than say, processed and refined foods, in any case. As
such, your calorie intake is likley to drop as a natural result of
picking more of the former. But even if you do happen to pick
a fruit or vegetable that is calorific (such as avocado), you can
rest assured that it is still doing your body good. Healthy fats
are an important part of weight loss and should never be
omitted from the diet - not all fats are equal! But again,
everything in moderation. Clearly, high-fat and high-sugar
foods (even those from natural sources) will ultimately hinder
slimming efforts in eaten in very high quantities.
So to achieve a healthy caloric deficit (without being attached
to a calculator all day), it is important to remove processed,
refined and fast foods from your diet - particularly those that
are high in saturated fat, sugar, salt and artificial additives,
preservatives, flavours, colours etc. By simply avoiding these,
you can dramatically reduce the amount of calories you take
in on a regular basis.
Instead, focus on eating a balanced diet with all of the major
food groups - particularly complex (rather than simple)
carbohydrates and lean sources of protein, such as chicken
breasts, turkey breasts, egg whites and plant-based protein
sources (which also have the added benefit of being high in
dietary fibre and, very often, high in a range of other essential
Golden rule #3: Get moving!
Despite how you may feel about exercise, staying active really
is an essential component of any healthy lifestyle and cannot
be ignored. It is very difficult to achieve optimal health and
vitality through diet alone. Our bodies were not designed to
be sedentary for most of the time; we are built to move, so get
And that doesn't mean living at the gym 7 days a week. You
might be surprised how easy it is to work just 20 minutes to
half an hour of activity into your daily routine. Ideally, engage
in some form of cardiovascular exercise four or five times per
week. You don't have to run a marathon or do anything crazy;
simply going for a daily half hour walk can do wonders for
your health and fitness. Try to find an exercise that you enjoy,
such as taking a dance class, practising yoga or playing a team
sport. This way you will have a good time working out, and it
won't feel like a chore.
If all that still seems like too much, start more slowly. Take the
stairs instead of the lift, whenever there is the option; clean
the house to music; have a run around in the garden with
Once you're feeling up to it, you might also want to introduce
strength training to your exercise regime (taking appropriate
advice from your health practitioner as required). This form of
exercise can help speed up the weight loss process - working
out with weights or some other form of resistance just once or
twice per week will pay off!
Golden rule #4: Take all the help you can get!
There is no point in making life difficult for yourself, so make
sure that you make the most of any tools and resources at
your disposal that might make your weight loss, health and
fitness journey a little easier. For example, why not seek out
some professional advice. Sometimes having the support of a
dietitician, nutritionist and/or personal trainer can make all
the difference. They can help you out with a sensible meal
plan, or just offer help, guidance and much-needed
If this isn't for you, or you would rather not spend the money,
think about enlisting the help of a friend. When engaging in a
fitness program for instance, having a workout partner can
increase your odds of success. A friend can motivate you
when you are down and make exercise fun, so try to find a
Similarly, you might want to consider introducing natural
health foods and supplements into your balanced, calorie-
controlled diet, to compliment your healthy lifestyle. There are
a number of high-quality, nutrient-dense, health supplements
out there that can offer invaluable support to someone trying
to slim down, shape up and improve their general health and
fitness. Choose wisely (avoiding harsh chemical based and fad
"diet pills) and they can have wide-ranging benefits, such as
- keep you fuller for longer
- stave off cravings
- keep nutrient levels high, during periods of reduced food
- keep you snacking on healthy foods
- keep your blood sugar levels stable
- keep your metabolism functioning at optimal levels
- keep your digestion functioning efficiently
- keep your immune system strong
- detoxify your body.
These, and many other factors, are central to long-term
weight loss success, as well as maintaining a healthy mind and
body. The right products can help you to achieve your health
goals in a faster time and with better results.