A quick/simple, yet fascinating view on what 200 calories really looks like with different foods and drink....
Wednesday 14 June 2017
Monday 12 June 2017
Best Running Music Motivation Mix
I still love this music mix....it gets me in the mood and MOVING every time! Give it a go this week.
Saturday 10 June 2017
Recipe Alert: A Step-by-Step Guide to Making Homemade Kombucha
The trendy probiotic drink is typically sold bottled, but you can save money and customise the flavours by making homemade kombucha yourself. Here's how.
By now, we all know the benefits of probiotics: balanced gut bacteria, a boosted immune system, and less bloat, for starters. And now that there's a huge focus in the news on digestive health, there's a resurgence of probiotic waters and juices. But if that £5-per-bottle kombucha habit is getting expensive, try this recipe from The Roasted Root to make homemade kombucha.
Below is everything you need to know, from the confusing terminology (like, erm WTF is SCOBY?) to each and every step in the brewing process. Once you have the base down, it's easy to experiment with flavour combos to find the mix-and-match you love best. Enjoy...
How to Make Homemade Kombucha
Large pot
1 or 2-gallon glass jug/container
Stick-on or floating thermometer
Cheesecloth and rubber band
Glass, sealable bottles (such as flip cap bottles)
Ingredients
1 kombucha SCOBY (you can purchase online or grow your own by following steps below)
1 gallon spring water (don't use tap water because it likely has chlorine or fluoride in it)
10 black or green tea bags (whichever you prefer)
1 cup organic cane sugar
1 cup 100% fruit juice (optional, for flavouring)
Step 1: Brew the Tea
In a large pot, heat the gallon of spring water until boiling, then remove from heat and add the tea bags. Steep for 15 minutes and remove the bags. Add the sugar and stir well. (Whatever you do, don't skip this step, as the SCOBY grows and ferments from the sugar—more on this in step 2).
Step 2: Add the SCOBY
SCOBY, or Symbiotic Culture of Bacteria and Yeast, is the ingredient that transforms tea into kombucha through a sugar fermentation process (which you started in Step 1 when you added the sugar). After your tea is done steeping and has cooled to 75-80 degrees, transfer to a glass jug and add the SCOBY that's now grown. Place the thermometer in the jug, cover with cheesecloth and secure with a rubber band.
Step 3: Allow to Ferment
Place the jug in a dark, slightly warm environment (like a closet) and allow to brew for 7-10 days. The ideal temperature is between 75-80 degrees; any higher and you risk developing mould. (Below is what a healthy SCOBY looks like. If you begin to see mould similar to bread mould, throw the batch away and start again.) Your SCOBY will continue to grow in size—this is normal—but if it starts to become overgrown cut a few slices off to keep it healthy. After 7-10 days, your kombucha is complete—the longer you let it brew, the stronger the taste.
Step 4: Remove the SCOBY
Now that your kombucha is done, slice the SCOBY off and place in a glass jug with enough kombucha to barely cover it, then cover the jug with cheesecloth. Let the SCOBY sit until you are ready to make another batch. If you like the taste as is, pour the kombucha into sealed glass bottles and place in the refrigerator until ready to drink. A batch typically lasts 3-5 days once the seal is broken.
NOTE: Steps 5-6 are optional, but often followed to develop more flavour within the kombucha.
Step 5: Flavour the Kombucha
If you'd like to add more flavour to your kombucha, pour into a mixing bowl and add one cup of 100% fruit juice, or one cup fresh fruit and half-cup cane sugar. Stir, then divide into glass, sealable bottles. Place in the dark room where you grew your SCOBY and leave for three days.
Step 6: Strain and Serve
After three days of fermentation, strain out any additional pieces of SCOBY that grew. Pour kombucha into sealed bottles and place in fridge until ready to drink. Be careful upon opening—the carbonation builds pressure in the bottles similar to shaken soda.
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Friday 9 June 2017
Perfect Post-Workout Smoothies
Sip and RecoverYou've pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage.
To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount of fat, Edison advises.
(You don't have to be a scientist to figure this out—just take a look at more smoothie recipes here to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.
Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin Levinson, RD, CSSD, of Arizona State University. Here's 5 tasty blends you’ll want to try and see link below for more if you enjoy these! All recipes serve 1. Blend ingredients til smooth.
Mango-Go-Go
Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.
2 cup spinach
1 cup frozen mango
½ cup baby carrots
½ cup coconut water
¼ cup orange juice
2 satsuma or mandarin oranges, peeled
½ cup plain yogurt
Cran-Beet Crusher
Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.
1 cup silken tofu
½ cup fresh or frozen cranberries
½ med beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 cup kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey
Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries.
1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ cup frozen mixed berries
Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.
2 cup spinach
1 cup frozen peaches
½ cup fresh banana
½ cup raw zucchini
¾ cup coconut water
½ cup plain yogurt
2 Tbsp Wheat germ
Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.
½ cup canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ cup water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice
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Friday 2 June 2017
What You Should Know About Running For Weight Loss
Runners may be familiar with the term ‘train gain,’ or weight gain that seems to magically appear even though you are in the midst of training for a race. The good news is, this doesn’t mean you can’t lose weight from running. That statement would be a myth, and the biggest one about running for weight loss that Dr. Jason Karp, PhD, founder of Run-Fit and author of Run Your Fat Off, has heard.
“Research shows how much weight is on a person’s body is proportional to how much he/she runs,” he explains. “The problem comes when people underestimate how many calories they consume and overestimate how many calories they burn.”
This is why you shouldn’t rely on the number of ‘calories burned’ after a workout—it’s not the best approach. Running burns the most calories, yes, but it is important to focus on fueling your body with the proper nutrients versus simply replenishing calories.
Dr. Karp notes that just as when you’d start any exercise program, it is important to obtain approval from a qualified medical professional. Seeing a dietician can be helpful or you can find resources—such as the eating plan in his book—to learn what types of foods are going to give your body the energy it needs.
If you are a beginner, just going out and running—even without a specific training plan—is perfectly okay. Karp says starting with 30 seconds of running followed by walking with intention for 5 minute is a great place to begin. He explains that over time your body will adapt and you will develop the stamina needed to run (or run/walk) for longer periods of time. Then, the weight loss will come.
The weight loss happens when your body starts creating a metabolic demand and those calories you are consuming are being used for other needs. In this case, that energy would be used to power your running, meaning it isn’t being stored as fat.
“Running creates the metabolic demands, giving you the director’s clapperboard so that you decide where the calories go,” Dr. Karp notes. “And that is exactly one of the goals of the Run Your Fat Off program—to make you the director of the calorie movie, dictating where your calories go and how they are used.”
You don’t have to be worried about losing too much weight, however, as he goes on to explain that based on your genes, your body and brain have a sense of what you should weigh.
“This is called your set point, which is really a set weight range of about 10 to 15 pounds,” he adds. “So, yes, your body will reach a healthy plateau, [and] you have to work to get it and keep it there.”
Dr. Karp deeply believes that running is for everyone, no matter your goal, whether it’s weight loss or anything else.
“Running connects you to your body and is perhaps the best expression of your physicality,” he concludes. “Through running, you fulfill your destiny as a physical being, and on the foundation of a fitter physical being, you can build a better life.”
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“Research shows how much weight is on a person’s body is proportional to how much he/she runs,” he explains. “The problem comes when people underestimate how many calories they consume and overestimate how many calories they burn.”
This is why you shouldn’t rely on the number of ‘calories burned’ after a workout—it’s not the best approach. Running burns the most calories, yes, but it is important to focus on fueling your body with the proper nutrients versus simply replenishing calories.
Dr. Karp notes that just as when you’d start any exercise program, it is important to obtain approval from a qualified medical professional. Seeing a dietician can be helpful or you can find resources—such as the eating plan in his book—to learn what types of foods are going to give your body the energy it needs.
If you are a beginner, just going out and running—even without a specific training plan—is perfectly okay. Karp says starting with 30 seconds of running followed by walking with intention for 5 minute is a great place to begin. He explains that over time your body will adapt and you will develop the stamina needed to run (or run/walk) for longer periods of time. Then, the weight loss will come.
The weight loss happens when your body starts creating a metabolic demand and those calories you are consuming are being used for other needs. In this case, that energy would be used to power your running, meaning it isn’t being stored as fat.
“Running creates the metabolic demands, giving you the director’s clapperboard so that you decide where the calories go,” Dr. Karp notes. “And that is exactly one of the goals of the Run Your Fat Off program—to make you the director of the calorie movie, dictating where your calories go and how they are used.”
You don’t have to be worried about losing too much weight, however, as he goes on to explain that based on your genes, your body and brain have a sense of what you should weigh.
“This is called your set point, which is really a set weight range of about 10 to 15 pounds,” he adds. “So, yes, your body will reach a healthy plateau, [and] you have to work to get it and keep it there.”
Dr. Karp deeply believes that running is for everyone, no matter your goal, whether it’s weight loss or anything else.
“Running connects you to your body and is perhaps the best expression of your physicality,” he concludes. “Through running, you fulfill your destiny as a physical being, and on the foundation of a fitter physical being, you can build a better life.”
For US fans, friends and fitness fanatics - HERE's 50% off our Essential Active Calf Compression Sleeves. Click here to ORDER NOW and enter EA50OFF1 at checkout. Limited Time Offer.
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Thursday 1 June 2017
How to Kick the Sugar Habit
From dealing with my own sweet cravings, as well as those of my clients, I’ve devised a strategy for reducing the urge to eat sweets and gradually eliminate excess sugar from meals and snacks. Warning: this is not easy! But if you stick to the plan, you’ll find that you’ll be able to jettison many empty calories from your diet.
Here’s your step-by-step guide:
1. Say goodbye to sugary beverages.
Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet. So if your day is filled with soda, sugary tea, coffee or energy drinks, this is the first place to cut back. Quitting your favorite soda can be hard, but many people find that keeping the ‘fizz’ without the sweetness can help. Swap sweetened (including artificially sweetened) beverages for no-calorie sparkling or seltzer water. For flavor add a twist of lemon, orange or lime. If you’re a sweet coffee or tea fanatic, cut the amount of sugar you use by half each week, until you are down to 1 teaspoon or less per beverage.
2. Nix sugar substitutes.
Perhaps you’re tempted to slash calories by switching to an artificial sweetener. Not so fast! Research indicates that sugar substitutes may not help with weight loss. What’s more, studies show that artificial sweeteners, precisely because they are sweet (even sweeter than regular sugar!), may encourage sugar cravings and sugar dependence. Reset your palate by eliminating sugar substitutes.
3. Eat mindfully.
When the urge to grab that doughnut or chocolate bar hits, take a moment to “check in” with your feelings. Are you really hungry? Stressed? By staying in tune with what’s really behind your cravings, you can gradually take control. Sometimes a break from work, a short walk, or a chat with a friend can soothe the need for sweets. When you do eat, do so without distraction. By turning our attention inward when we eat (that is, not toward the television, computer, or phone), we can experience the true intensity and pleasure of food.
4. Know sugar when you see it.
Always read the Nutrition Facts panel and ingredient list for packaged foods and beverages. If “sugars” on the label are more than 8 grams, go directly to the ingredient list and if you see a form of added sugars there, put the product back on the shelf. If there is no sugar in the ingredient list, it means that the food or beverage contains natural sugars; we don’t worry about them because your body processes them differently than added sugars. (See #5 below)
Common cues that equal added sugar in ingredient lists include sucrose, dextrose, sorbitol, mannitol, honey, agave, dextrin, maltodextrin, high fructose corn syrup and any other syrup. For the most part, if there is an “-ose,” or “-ols” it means it’s a sugar. Sucralose is a sugar substitute.
5. Go “natural”.
If you’re fretting that a life without added sugar will lose its luster, you needn’t worry. Naturally occurring sugars found in fresh and dried fruit, plain yogurt, whole grains and even roasted veggies are still on the menu. That’s because these foods (unlike candy and other goodies) provide important nutrients like protein, vitamin D, calcium, vitamin A, vitamin C and fiber – you’ll be hard-pressed to find any of these nutrients in candy, cookies and soft drinks. Plus, fiber and protein take longer to digest, causing a less dramatic spike in blood sugar. They also make you feel fuller for longer. As you give added sugar the boot, make sure you’re incorporating servings of fruit, veggies and plain yogurt into your diet.
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Further reading:
The Truth About Sugar Addiction
Sugars and Sweeteners Quiz: Test Your Sugar Smarts
Video: Natural vs Added Sugars
By Katherine Brooking, MS, RD
Wednesday 31 May 2017
Three Junk Foods You Need To Avoid!
Here are three of the most calorie dense junk foods popular US fast food restaurant chains offer today!
Carl’s Junior Double Six Dollar Burger
602 Grams – 1520 calories – 11g Fat – ?g Trans fat – 60g Carbs
When you see this hamburger, you can just tell it is full of fat and calories. But, it is still a popular menu item at Carl’s Jr. It is over half a pound of greasy, cheesy goodness that tasted so good, yet is so bad.
Arbys Sausage Gravy Biscuit
238 Grams – 961 Calories – 68g Fat – 0g Trans Fat – 107g Carbs
Breakfast is the most important meal of the day. So, what should you eat? If you are looking to stay thin, you will probably want to avoid the Arby’s Sausage Gravy biscuit. While it doesn’t sound too dangerous, this little bundle of flaky dough and creamy gravy packs in almost 1000 calories. Add in an orange juice and some hash browns, and you are almost half way through your daily caloric requirements.
Dairy Queen Chicken Strip Basket
531 Grams – 1270 calories – 67g Fat – 12 g Trans Fat – 121g Carbs
Chicken is pretty healthy, right? It is usually preached as the healthy alternative to beef when people go to fast food restaurants to order a meal. But, that is not always the case. In the seemingly healthy looking dish called the “Dairy Queen Chicken Strip Basket”, there is over 1200 calories! Look back at the Carl’s Junior Double Six Dollar Burger…which one sounds healthier? If you add a glass of orange juice to this meal, you are almost consuming the same amount of calories. Looks can be deceiving!
Take home lesson:
It is OK to have junk food once in a while, but just be sure you know what you are eating. Some things that look relatively healthy can be quite deceiving!
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Friday 26 May 2017
Recipe Alert: Lemon & Blueberry Frozen Greek Yogurt Bites
Following my recent blog post on the amazing benefits of Greek yogurt and why it deserves to be called a 'Superfood', I thought I'd share this delicious and healthy recipe to keep you cool as the weather's hotting up! It's gluten-free too. Yum...
http://tiny.cc/yumyog
Ingredients
Instructions
ENJOY!
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http://tiny.cc/yumyog
Ingredients
- 1 cup lemon Greek yogurt
- 2/3 cup plain Greek yogurt
- 2 tablespoons honey
- 1 teaspoon vanilla
- 1 ¼ cups fresh blueberries
Instructions
- Combine yogurts, honey and vanilla in a large bowl. Mix until well combined.
- Add in blueberries and mix until incorporated.
- Place cupcake liners in 12 regular-sized cupcake cavities. Fill each with equal amounts of the yogurt mixture.
- Freeze Greek yogurt bites for at least 4 hours before serving.
- Let frozen Greek yogurt bites sit at room temperature for 1-2 minutes before removing from the pan and liners.
- If you have any difficulty removing the bites, run a little lukewarm water on the bottom of the tray.
WHAT OTHER FLAVORS OF FROZEN GREEK YOGURT BITES CAN YOU MAKE?
If lemon and blueberry aren’t quite your cup of tea, there are a lot of different combos you can try:
If lemon and blueberry aren’t quite your cup of tea, there are a lot of different combos you can try:
- Lime & Raspberry
- Vanilla & Strawberry
- Coconut & Pineapple
ENJOY!
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Wednesday 24 May 2017
An Alphabetic Guide to SUPERFOODS - Blueberries
DELICIOUS BLUEBERRIES
When it comes to antioxidants and their health benefits, guess which fruit tops the lot. Everyone knows that antioxidants are crucial to maintain and recover our health, and blueberries, out of all the fruits and vegetables contain the most.
These tasty berries are one of the few fruits native to North America. The berries, leaves and roots were used for medicinal purposes, and by looking at the health benefits explained below, you will understand why.
Heart Health - Heart diseases are no laughing matter so you need to protect your ticker from all those diseases. The vast antioxidants, high fiber content and the ability to dissolve LDL (the bad cholesterol), makes blueberries an ideal dietary supplement to cure many heart diseases.
Many studies show that red wine is good for the heart and that this is due to its source of a phyto nutrient called anthocyanin. This nutrient so happens to be found in blueberries as well, with the difference that blueberries contain 38% more of anthocyanins, than in red wine.
Eye Health - Due to their ability to relieve eyestrain, blueberries in Japan are actually nicknamed "the vision fruit". The various vitamins, minerals and lutein (a carotenoid pigment found in plants and egg yolk) found in blueberries are known to help age related vision problems like cataracts and macular degeneration.
A study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day can lower your risk by as much as 35% of age related macular degeneration (ARMD), which is the main cause of vision loss in adults.
In World War II the British Air Force pilots were often given bilberry preserves (a cousin of the blueberry family) before they flew for their night missions, so as to improve their night vision and to adapt to different levels of light.
Reduces Belly Fat - A study in the University of Michigan Cardiovascular Center study showed that blueberry intake affected genes linked to fat burning and storage. The test subjects were rats that were fed powdered freeze-dried blueberries. The results were that these rats had less abdominal fat, lower cholesterol and lower triglycerides (blood fats). Of course more studies are needed to prove these same findings on humans.
Brain Health - A few studies have shown that blueberries can improve brain function and can combat the start and the progression of Alzheimer's and Parkinson's. Studies have also shown that by regular intake of these small berries, they can repair damaged brain cells improving the overall functionality of the brain.
A small study by the University of Cincinnati Academic Health Center reviewed the effect of daily consumption of wild blueberry juice on older adults. After 12 weeks the participants with the blueberry juice intake showed improved memory function.
Anti-Cancer Benefits - Another nutrient that blueberries contain in abundance is a flavonoid by the name of kaempferol. A research with over 60,000 women participants in a Nurses Health Study between 1984 and 2002 showed that women whose diets provided the most kaempferol had a 40% reduction in the risk of ovarian cancer.
As you can see the health benefits of blueberries are enormous and everyone should consider adding them in their health diet. But as all superfoods you should use in moderation to gain all the benefits. It would also be wise to consult your physician with adding any kind of food to your diet.
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When it comes to antioxidants and their health benefits, guess which fruit tops the lot. Everyone knows that antioxidants are crucial to maintain and recover our health, and blueberries, out of all the fruits and vegetables contain the most.
These tasty berries are one of the few fruits native to North America. The berries, leaves and roots were used for medicinal purposes, and by looking at the health benefits explained below, you will understand why.
Heart Health - Heart diseases are no laughing matter so you need to protect your ticker from all those diseases. The vast antioxidants, high fiber content and the ability to dissolve LDL (the bad cholesterol), makes blueberries an ideal dietary supplement to cure many heart diseases.
Many studies show that red wine is good for the heart and that this is due to its source of a phyto nutrient called anthocyanin. This nutrient so happens to be found in blueberries as well, with the difference that blueberries contain 38% more of anthocyanins, than in red wine.
Eye Health - Due to their ability to relieve eyestrain, blueberries in Japan are actually nicknamed "the vision fruit". The various vitamins, minerals and lutein (a carotenoid pigment found in plants and egg yolk) found in blueberries are known to help age related vision problems like cataracts and macular degeneration.
A study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day can lower your risk by as much as 35% of age related macular degeneration (ARMD), which is the main cause of vision loss in adults.
In World War II the British Air Force pilots were often given bilberry preserves (a cousin of the blueberry family) before they flew for their night missions, so as to improve their night vision and to adapt to different levels of light.
Reduces Belly Fat - A study in the University of Michigan Cardiovascular Center study showed that blueberry intake affected genes linked to fat burning and storage. The test subjects were rats that were fed powdered freeze-dried blueberries. The results were that these rats had less abdominal fat, lower cholesterol and lower triglycerides (blood fats). Of course more studies are needed to prove these same findings on humans.
Brain Health - A few studies have shown that blueberries can improve brain function and can combat the start and the progression of Alzheimer's and Parkinson's. Studies have also shown that by regular intake of these small berries, they can repair damaged brain cells improving the overall functionality of the brain.
A small study by the University of Cincinnati Academic Health Center reviewed the effect of daily consumption of wild blueberry juice on older adults. After 12 weeks the participants with the blueberry juice intake showed improved memory function.
Anti-Cancer Benefits - Another nutrient that blueberries contain in abundance is a flavonoid by the name of kaempferol. A research with over 60,000 women participants in a Nurses Health Study between 1984 and 2002 showed that women whose diets provided the most kaempferol had a 40% reduction in the risk of ovarian cancer.
As you can see the health benefits of blueberries are enormous and everyone should consider adding them in their health diet. But as all superfoods you should use in moderation to gain all the benefits. It would also be wise to consult your physician with adding any kind of food to your diet.
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Tuesday 23 May 2017
5 Tips for Boosting Your Energy Without Caffeine
How many cups of coffee do you need a day to stay awake? Two, five or more? The fact is that we consume way too many caffeinated beverages.
Maybe you are thinking, “Who cares?” But have you ever considered what caffeine does to your body? It stimulates the production of adrenaline and gives us more energy for a short time because it increases our heart rate and blood sugar levels. Though this might sound like a good thing, it actually has a negative effect: our body releases adrenaline in response to what it takes to be acute stress (fight-or-flight response) and as we all know, stress is not particularly beneficial for our health. If you want to quit coffee from now on, we have five useful tips on how to boost your energy without caffeine.
1. Take a cold shower
Do you have a hard time getting going in the morning? Then jump in the shower. Even when it takes a lot of effort: take a cold shower! This gets your blood pumping and you are guaranteed to be wide awake afterward. 😉
Here’s how: First, shower with hot water until you are nice and warm. Then start to lower the water temperature gradually – never turn the water instantly to cold. Once the water is cold, start with your legs, then rinse your arms and finally the rest of your body. Repeat this same procedure with warm water. Do as many cycles as you want, just make sure to end with cold water.
Contrast showers are perfect for getting your blood pumping and strengthening your immune system. The only thing you have to be careful about when taking a cold shower is that you start on the right side of your body – your heart is located on the left side and by starting on the right, you avoid putting too much stress on it.
2. Inhale essential oils
Essential oils smell wonderful and are beneficial for your health. If you are looking to boost your energy without coffee, try holding a bottle of essential oil under your nose and inhaling. Lemon oil is particularly good. For a particularly refreshing kick, put a few drops of peppermint oil on your hands, cup them and breathe deeply. You can also massage your neck with peppermint oil – it’s guaranteed to perk you up!
Our tip: When buying essential oils, always make sure that they are therapeutic quality. Inferior quality synthetic oils can do more harm than good (like trigger an allergy).
3. Eat several small meals throughout the day
Are you tired after eating? That’s because your body is busy digesting, especially after big meals. Blood flow increases to the digestive system, which means that there is less oxygen available to the brain. And this reduced supply manifests itself in the form of fatigue. When you eat foods low in fiber, your blood sugar levels spike briefly but then fall again rapidly. Fatty meals can also sit heavy in your stomach. This results in you feeling tired and wiped out. Therefore, you should eat small meals (ideally 4 or 5) throughout the day. That way your body has a steady supply of energy without the overload.
4. Drink the right thing (in the morning)
Is the coffee machine your top priority in the morning? Do you need that first cup of the day to get going? If you want to stop drinking caffeinated beverages from now on (because, for example, it is bad for your digestion), then you should drink a glass of water as soon as you get up in the morning. Add a slice of fresh lemon – it’s refreshing and invigorating. As a general rule, you should try to drink plenty of water throughout the day: don’t forget that your body is about 70% water. Dehydration can lead to headaches as well as fatigue.
Would you like to know how much liquid you need per day? Here is how you can calculate your personal daily requirement: 30 ml x kg body weight = ml per day (15 ml x lb body weight = ml per day).
5. Stay active
Exercise can really perk you up! 😉 And we’re not talking about running a half marathon in the morning. A few bodyweight exercises (like those in the Runtastic Results app), can get your blood pumping and help you start your day off strong.
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Maybe you are thinking, “Who cares?” But have you ever considered what caffeine does to your body? It stimulates the production of adrenaline and gives us more energy for a short time because it increases our heart rate and blood sugar levels. Though this might sound like a good thing, it actually has a negative effect: our body releases adrenaline in response to what it takes to be acute stress (fight-or-flight response) and as we all know, stress is not particularly beneficial for our health. If you want to quit coffee from now on, we have five useful tips on how to boost your energy without caffeine.1. Take a cold shower
Do you have a hard time getting going in the morning? Then jump in the shower. Even when it takes a lot of effort: take a cold shower! This gets your blood pumping and you are guaranteed to be wide awake afterward. 😉
Here’s how: First, shower with hot water until you are nice and warm. Then start to lower the water temperature gradually – never turn the water instantly to cold. Once the water is cold, start with your legs, then rinse your arms and finally the rest of your body. Repeat this same procedure with warm water. Do as many cycles as you want, just make sure to end with cold water.
Contrast showers are perfect for getting your blood pumping and strengthening your immune system. The only thing you have to be careful about when taking a cold shower is that you start on the right side of your body – your heart is located on the left side and by starting on the right, you avoid putting too much stress on it.
2. Inhale essential oils
Essential oils smell wonderful and are beneficial for your health. If you are looking to boost your energy without coffee, try holding a bottle of essential oil under your nose and inhaling. Lemon oil is particularly good. For a particularly refreshing kick, put a few drops of peppermint oil on your hands, cup them and breathe deeply. You can also massage your neck with peppermint oil – it’s guaranteed to perk you up!
Our tip: When buying essential oils, always make sure that they are therapeutic quality. Inferior quality synthetic oils can do more harm than good (like trigger an allergy).
3. Eat several small meals throughout the day
Are you tired after eating? That’s because your body is busy digesting, especially after big meals. Blood flow increases to the digestive system, which means that there is less oxygen available to the brain. And this reduced supply manifests itself in the form of fatigue. When you eat foods low in fiber, your blood sugar levels spike briefly but then fall again rapidly. Fatty meals can also sit heavy in your stomach. This results in you feeling tired and wiped out. Therefore, you should eat small meals (ideally 4 or 5) throughout the day. That way your body has a steady supply of energy without the overload.
4. Drink the right thing (in the morning)
Is the coffee machine your top priority in the morning? Do you need that first cup of the day to get going? If you want to stop drinking caffeinated beverages from now on (because, for example, it is bad for your digestion), then you should drink a glass of water as soon as you get up in the morning. Add a slice of fresh lemon – it’s refreshing and invigorating. As a general rule, you should try to drink plenty of water throughout the day: don’t forget that your body is about 70% water. Dehydration can lead to headaches as well as fatigue.
Would you like to know how much liquid you need per day? Here is how you can calculate your personal daily requirement: 30 ml x kg body weight = ml per day (15 ml x lb body weight = ml per day).
5. Stay active
Exercise can really perk you up! 😉 And we’re not talking about running a half marathon in the morning. A few bodyweight exercises (like those in the Runtastic Results app), can get your blood pumping and help you start your day off strong.
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Thursday 18 May 2017
Why Am I Always Hungry? Here Are 11 Possible Reasons
Are you embarrassed by a growling stomach and plagued by the never-ending search for something to eat? Do you often wonder why you are always hungry?
Don’t worry, you’re not alone. Below is some research and a list of the 11 most common reasons. (Numbers 2 & 3 will probably surprise you.)
1. You are eating too little
Okay, the first reason is obvious: can it really be that you’re eating too little? Are you working out a lot? Maybe you are simply not getting enough energy and nutrients despite eating three meals a day. A food diary can help you find out if you are giving your body everything it needs.
2. You are thirsty
Yes, sometimes we mistake thirst for hunger. The reason is simple: the hypothalamus (part of the diencephalon and the most important control center of the autonomic nervous system) regulates both hunger and thirst. When you are dehydrated, the hypothalamus can get things mixed up. This is why you reach for a granola bar rather than a glass of water, although this is exactly what you need at that moment. Make sure to drink plenty of water and when you start to feel hungry, drink some water first before eating anything.
3. You are constantly on social media
Photos of friends’ pizza night on Facebook or Instagram. Recipe boards on Pinterest. But what we are talking about can be summed up best in two words: “FOOD PORN!” A problem our parents didn’t have to deal with when they were young… Through our smartphones, we are presented with a flood of mouthwatering images around the clock. Which is a big problem when you consider that there is scientific evidence showing that the mere sight of food can create feelings of hunger. These images of food lead to increased levels of ghrelin, the “hunger hormone,” in your blood. So just put your cell phone down for once! Is this proving difficult for you? Then make sure to check out photos of delicious AND healthy foods.
4. You are sleeping too little
Sleep deprivation has a big influence on feelings of hunger and what you eat. Too little sleep can lead to reduced levels of the hormone leptin, which is responsible for suppressing hunger. At the same time, inadequate sleep also leads to increased ghrelin, the other “hunger hormone,” which stimulates your appetite. This is one of the reasons why lack of sleep is often associated with weight gain. Doctors recommend getting seven to eight hours of sleep per night.
5. You went a little overboard last night
It might not sound logical, but it’s often true: if you eat huge amounts the night before, you will wake up hungry again the next morning. Would you like to know why? Science doesn’t really have a definitive answer yet. One theory has to do with the relationship between sugar and insulin. In the evening, we often eat way too many simple carbohydrates (white bread, refined-wheat pasta and high-sugar foods). The high level of sugar in the blood causes your pancreas to produce too much insulin. This, in turn, makes you feel hungry, thus perpetuating the cycle.
6. You are getting your period soon
Women probably know this all too well: shortly before your period, you could eat everything you see. Chocolate, ice cream and cake are particularly tempting. During the second half of the cycle, many women’s appetite and energy intake actually do increase. Progesterone levels are particularly high during this time, and many women feel sick or depressed shortly before their period. And it is this feeling of the blues that can then lead to the food cravings associated with premenstrual syndrome, or PMS.
7. You are eating wrong
Not only eating too little makes you hungry, but eating the wrong foods can also lead to hunger pangs. Nowadays, we consume far too many simple carbohydrates, while reducing the amount of fiber, protein and healthy fats we take in. The problem is that these nutrients are precisely the ones your body needs and the ones that keep you feeling full. Make sure to eat a balanced diet and stick to regular meals. This leads us to our next point…
8. You are skipping meals
You have overslept and there is no time for breakfast. You are stressed at work so you skip lunch… By the afternoon, you are so hungry you could eat a horse. It’s no surprise considering you have been cutting out meals. We often don’t notice how hungry we are until we get a second to sit down and hear our stomach growling. There is only one method to avoid this situation: eat regularly! Three main meals and possibly one or two snacks a day is the best way to keep your hunger in check.
9. You are bored
Are you actually hungry, or are you just bored? Many people can’t really tell the difference. Are you hungry for an apple and a handful of nuts? No? Then you’re not really hungry, but just looking for something to keep you busy. Find another way to distract yourself. Try doing some exercise, reading a book or meeting friends.
10. You are taking medication
Certain medications can stimulate appetite and hunger, like anti-depressants, for example. Unfortunately, this is one of the undesired side effects. The cravings go away once you stop taking the medication. However, it’s not so easy if you have to take them for a long time. In this case, it is definitely worth talking to your doctor about this problem. Perhaps you can lower the dosage or switch to a different medication with fewer side effects.
11. You are eating too fast
Does it sometimes seem like you just inhale your lunch? Eating too fast usually leads to a higher energy intake. Your stomach might be full, but it takes your brain longer to register it. This gives you the feeling of still being hungry and so you continue to eat. What you can do about this is to eat slowly and chew thoroughly. Take at least 20 minutes for lunch. This is how long your brain needs to realize you are full.
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Article Source
1. You are eating too little
Okay, the first reason is obvious: can it really be that you’re eating too little? Are you working out a lot? Maybe you are simply not getting enough energy and nutrients despite eating three meals a day. A food diary can help you find out if you are giving your body everything it needs.
2. You are thirsty
Yes, sometimes we mistake thirst for hunger. The reason is simple: the hypothalamus (part of the diencephalon and the most important control center of the autonomic nervous system) regulates both hunger and thirst. When you are dehydrated, the hypothalamus can get things mixed up. This is why you reach for a granola bar rather than a glass of water, although this is exactly what you need at that moment. Make sure to drink plenty of water and when you start to feel hungry, drink some water first before eating anything.
3. You are constantly on social media
Photos of friends’ pizza night on Facebook or Instagram. Recipe boards on Pinterest. But what we are talking about can be summed up best in two words: “FOOD PORN!” A problem our parents didn’t have to deal with when they were young… Through our smartphones, we are presented with a flood of mouthwatering images around the clock. Which is a big problem when you consider that there is scientific evidence showing that the mere sight of food can create feelings of hunger. These images of food lead to increased levels of ghrelin, the “hunger hormone,” in your blood. So just put your cell phone down for once! Is this proving difficult for you? Then make sure to check out photos of delicious AND healthy foods.
4. You are sleeping too little
Sleep deprivation has a big influence on feelings of hunger and what you eat. Too little sleep can lead to reduced levels of the hormone leptin, which is responsible for suppressing hunger. At the same time, inadequate sleep also leads to increased ghrelin, the other “hunger hormone,” which stimulates your appetite. This is one of the reasons why lack of sleep is often associated with weight gain. Doctors recommend getting seven to eight hours of sleep per night.
5. You went a little overboard last night
It might not sound logical, but it’s often true: if you eat huge amounts the night before, you will wake up hungry again the next morning. Would you like to know why? Science doesn’t really have a definitive answer yet. One theory has to do with the relationship between sugar and insulin. In the evening, we often eat way too many simple carbohydrates (white bread, refined-wheat pasta and high-sugar foods). The high level of sugar in the blood causes your pancreas to produce too much insulin. This, in turn, makes you feel hungry, thus perpetuating the cycle.
6. You are getting your period soon
Women probably know this all too well: shortly before your period, you could eat everything you see. Chocolate, ice cream and cake are particularly tempting. During the second half of the cycle, many women’s appetite and energy intake actually do increase. Progesterone levels are particularly high during this time, and many women feel sick or depressed shortly before their period. And it is this feeling of the blues that can then lead to the food cravings associated with premenstrual syndrome, or PMS.
7. You are eating wrong
Not only eating too little makes you hungry, but eating the wrong foods can also lead to hunger pangs. Nowadays, we consume far too many simple carbohydrates, while reducing the amount of fiber, protein and healthy fats we take in. The problem is that these nutrients are precisely the ones your body needs and the ones that keep you feeling full. Make sure to eat a balanced diet and stick to regular meals. This leads us to our next point…
8. You are skipping meals
You have overslept and there is no time for breakfast. You are stressed at work so you skip lunch… By the afternoon, you are so hungry you could eat a horse. It’s no surprise considering you have been cutting out meals. We often don’t notice how hungry we are until we get a second to sit down and hear our stomach growling. There is only one method to avoid this situation: eat regularly! Three main meals and possibly one or two snacks a day is the best way to keep your hunger in check.
9. You are bored
Are you actually hungry, or are you just bored? Many people can’t really tell the difference. Are you hungry for an apple and a handful of nuts? No? Then you’re not really hungry, but just looking for something to keep you busy. Find another way to distract yourself. Try doing some exercise, reading a book or meeting friends.
10. You are taking medication
Certain medications can stimulate appetite and hunger, like anti-depressants, for example. Unfortunately, this is one of the undesired side effects. The cravings go away once you stop taking the medication. However, it’s not so easy if you have to take them for a long time. In this case, it is definitely worth talking to your doctor about this problem. Perhaps you can lower the dosage or switch to a different medication with fewer side effects.
11. You are eating too fast
Does it sometimes seem like you just inhale your lunch? Eating too fast usually leads to a higher energy intake. Your stomach might be full, but it takes your brain longer to register it. This gives you the feeling of still being hungry and so you continue to eat. What you can do about this is to eat slowly and chew thoroughly. Take at least 20 minutes for lunch. This is how long your brain needs to realize you are full.
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Article Source
Monday 15 May 2017
8 Diet Motivation Tips for Success
Monday blues? Here are some easy to follow diet motivation tips to get you back to feeling your best.
Can't lose weight? Try these diet motivation tips for success.
If you've dropped and regained so many pounds it would take a Harvard PhD to do the math, then here are some diet motivation tips that can help.
Sure, you've tried to diet before. You've gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to flag. Maybe you hit a plateau in your weight loss, or you're bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can't hurt. A few slip-ups and you're totally derailed, physically and emotionally.
If this isn't the first time that losing weight was one of your New Year's resolutions, then maybe you just haven't had the right diet motivation. It turns out that the key to losing and keeping weight off isn't simply a matter of what you eat or how much you exercise - it's your attitude. Lasting weight loss is a slow process and it's all too easy to give up before you reach your goal. With the right psychological tools your chances of diet success can be greatly improved. WebMD consulted experts for diet motivation tips that will keep you, and your diet, on the winning track to losing.
Diet Motivation Tip 1: Set Realistic Goals for Diet Success
The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. "If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail," says Ann Kulze, MD, author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. Instead, you'll be more likely to stick with a diet if you "focus on your health and create sensible eating strategies," says Kulze. Setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.
Diet Motivation Tip 2: Go Slow
Diet success entails making real lifestyle changes, and that doesn't happen overnight. "You have a better chance at keeping the weight off if you lose it slowly. People who are starving get irritable and have a higher failure rate," Kulze tells WebMD. "If you cut back 200 calories a day, you won't even realize it and the weight will come off and stay off." If you keep in mind that optimal weight loss is 1 to 2 pounds a week, you'll be less frustrated
Diet Motivation Tip 3: Expect Setbacks
Everyone is bound to give in to temptation (hello, hot fudge sundae) from time to time. The danger isn't a single splurge but letting it become an excuse for an all-out binge. Call it the "I've already blown it so I might as well eat the entire bag of Oreos" syndrome.
Diet Motivation Tip 4: Don't Be a Perfectionist
So what do you do if you've scarfed down a pint of ice cream before noon? "Perfectionist thinking gets in the way of success more than anything I know," according to Vicki Saunders, RD, who oversees the inpatient weight loss and lifestyle program called Transformations at St. Helena Hospital in Napa, Calif. "A 100-calorie indulgence is just that. But if it's perceived as a failure and a reason to give up, it can turn into a thousand-calorie indulgence." Bottom line when you slip up: Forget about it. Tomorrow is a new (healthier) day.
Diet Motivation Tip 5: Use the Buddy System
"It's hard to make major lifestyle changes when you're swimming upstream by yourself," says Saunders. Finding other people with similar goals can greatly improve yours odds of diet success. When your spirit - or willpower - flags, having people to call on can provide the support you need to continue. Saunders recommends looking for people at your local gym or Y, Overeaters Anonymous, or an online support group. "Having a support group to turn to, whether it's your family or people in a weight-loss chat room, can make all the difference" for diet success.
Diet Motivation Tip 6: Be Patient
One of the biggest diet motivation-busters is the dreaded weight loss plateau. You've been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly: nada. The scale stays stuck for several days in a row. According to Ann Kulze, this is perfectly normal. "Turn it around and congratulate yourself on the diet success you've had so far," she urges. "This is a natural part of the weight loss process." When you hit the plateau, you may want to try something slightly different to jump-start your diet. "Commit yourself to expending an extra 100 calories a day with walking, for instance," Kulze advises. "And look honestly to see if you're backsliding in little ways with your eating." A few minor adjustments and you'll soon be back on course.
Diet Motivation Tip 7: Reward Yourself
Dieting is hard work -- and it's not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related. (Translation: Rewarding yourself for losing 5 pounds with a box of chocolates is not what we're talking about.) Set mini-goals along the way and reward yourself when you reach them. Your reward could be a massage, a round of golf, a new pair of jeans, or a hot bubble bath. "Celebrating your diet success will fortify your resolve to continue," says Kulze.
Diet Motivation Tip 8: Have a Maintenance Plan
For many people, losing weight is far easier than keeping it off. It's important to remember that healthy eating is a lifelong goal, not a one-time project. If this has been a problem for you in the past, devise a maintenance strategy ahead of time. Vicki Saunders says you may want to consult an expert to help create a diet or exercise plan that works for you. "Plan an appointment with a professional, whether it's a nutritionist, a counselor, or a trainer, for an added boost," she says. An expert can help you get off on the right foot -- and maintain your healthy habits even after you've reached your ideal weight.
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Article Source
Can't lose weight? Try these diet motivation tips for success.
If you've dropped and regained so many pounds it would take a Harvard PhD to do the math, then here are some diet motivation tips that can help.
Sure, you've tried to diet before. You've gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to flag. Maybe you hit a plateau in your weight loss, or you're bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can't hurt. A few slip-ups and you're totally derailed, physically and emotionally.
If this isn't the first time that losing weight was one of your New Year's resolutions, then maybe you just haven't had the right diet motivation. It turns out that the key to losing and keeping weight off isn't simply a matter of what you eat or how much you exercise - it's your attitude. Lasting weight loss is a slow process and it's all too easy to give up before you reach your goal. With the right psychological tools your chances of diet success can be greatly improved. WebMD consulted experts for diet motivation tips that will keep you, and your diet, on the winning track to losing.
Diet Motivation Tip 1: Set Realistic Goals for Diet Success
The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. "If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail," says Ann Kulze, MD, author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. Instead, you'll be more likely to stick with a diet if you "focus on your health and create sensible eating strategies," says Kulze. Setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.
Diet Motivation Tip 2: Go Slow
Diet success entails making real lifestyle changes, and that doesn't happen overnight. "You have a better chance at keeping the weight off if you lose it slowly. People who are starving get irritable and have a higher failure rate," Kulze tells WebMD. "If you cut back 200 calories a day, you won't even realize it and the weight will come off and stay off." If you keep in mind that optimal weight loss is 1 to 2 pounds a week, you'll be less frustrated
Diet Motivation Tip 3: Expect Setbacks
Everyone is bound to give in to temptation (hello, hot fudge sundae) from time to time. The danger isn't a single splurge but letting it become an excuse for an all-out binge. Call it the "I've already blown it so I might as well eat the entire bag of Oreos" syndrome.
Diet Motivation Tip 4: Don't Be a Perfectionist
So what do you do if you've scarfed down a pint of ice cream before noon? "Perfectionist thinking gets in the way of success more than anything I know," according to Vicki Saunders, RD, who oversees the inpatient weight loss and lifestyle program called Transformations at St. Helena Hospital in Napa, Calif. "A 100-calorie indulgence is just that. But if it's perceived as a failure and a reason to give up, it can turn into a thousand-calorie indulgence." Bottom line when you slip up: Forget about it. Tomorrow is a new (healthier) day.
Diet Motivation Tip 5: Use the Buddy System
"It's hard to make major lifestyle changes when you're swimming upstream by yourself," says Saunders. Finding other people with similar goals can greatly improve yours odds of diet success. When your spirit - or willpower - flags, having people to call on can provide the support you need to continue. Saunders recommends looking for people at your local gym or Y, Overeaters Anonymous, or an online support group. "Having a support group to turn to, whether it's your family or people in a weight-loss chat room, can make all the difference" for diet success.
Diet Motivation Tip 6: Be Patient
One of the biggest diet motivation-busters is the dreaded weight loss plateau. You've been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly: nada. The scale stays stuck for several days in a row. According to Ann Kulze, this is perfectly normal. "Turn it around and congratulate yourself on the diet success you've had so far," she urges. "This is a natural part of the weight loss process." When you hit the plateau, you may want to try something slightly different to jump-start your diet. "Commit yourself to expending an extra 100 calories a day with walking, for instance," Kulze advises. "And look honestly to see if you're backsliding in little ways with your eating." A few minor adjustments and you'll soon be back on course.
Diet Motivation Tip 7: Reward Yourself
Dieting is hard work -- and it's not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related. (Translation: Rewarding yourself for losing 5 pounds with a box of chocolates is not what we're talking about.) Set mini-goals along the way and reward yourself when you reach them. Your reward could be a massage, a round of golf, a new pair of jeans, or a hot bubble bath. "Celebrating your diet success will fortify your resolve to continue," says Kulze.
Diet Motivation Tip 8: Have a Maintenance Plan
For many people, losing weight is far easier than keeping it off. It's important to remember that healthy eating is a lifelong goal, not a one-time project. If this has been a problem for you in the past, devise a maintenance strategy ahead of time. Vicki Saunders says you may want to consult an expert to help create a diet or exercise plan that works for you. "Plan an appointment with a professional, whether it's a nutritionist, a counselor, or a trainer, for an added boost," she says. An expert can help you get off on the right foot -- and maintain your healthy habits even after you've reached your ideal weight.
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Article Source
Sunday 14 May 2017
The Truth About Belly Fat
Surprise: Everyone has some belly fat, even people who have flat abs.
That's normal. But too much belly fat can affect your health in a way that other fat doesn't.
Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.
It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.
Deep Belly Fat
You need some visceral fat. It provides cushioning around your organs.
But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.
If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.
How Much Belly Fat Do You Have?
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.
For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.
Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.
“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."
Thin People Have It, Too
Even if you're thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
4 Steps for Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.
Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.
If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.
“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.
3. Sleep: Getting the right amount of shut-eye helps.
In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.
4. Stress: Everyone has stress. How you handle it matters.
The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.
“If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”
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Article Source
That's normal. But too much belly fat can affect your health in a way that other fat doesn't.
Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.
It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.
Deep Belly FatYou need some visceral fat. It provides cushioning around your organs.
But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.
If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.
How Much Belly Fat Do You Have?
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.
For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.
Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.
“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."
Thin People Have It, Too
Even if you're thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
4 Steps for Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.
Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.
If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.
“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.
3. Sleep: Getting the right amount of shut-eye helps.
In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.
4. Stress: Everyone has stress. How you handle it matters.
The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.
“If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”
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Saturday 13 May 2017
Brain Foods That Help You Concentrate
Ginseng, Fish, Berries, or Caffeine?
Listen to the buzz about foods and dietary supplements, and you'll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.
But do they really work? There's no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.Caffeine Can Make You More Alert
There's no magic bullet to boost IQ or make you smarter -- but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.
Sugar Can Enhance Alertness
Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body processes from the sugars and carbs you eat. That's why a glass of something sweet to drink can offer a short-term boost to memory, thinking, and mental ability.
Have too much, though, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory without packing on the pounds.
Eat Breakfast to Fuel Your Brain
Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.
Fish Really is Brain Food
A protein source linked to a great brain boost is fish -- rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older. For brain and heart health, eat two servings of fish weekly.
Add a Daily Dose of Nuts and Chocolate
Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.
Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.
Add Avocados and Whole Grains
Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.
Blueberries Are Super Nutritious
Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.
Benefits of a Healthy Diet
It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.
Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy foods.
Vitamins, Minerals, and Supplements?
Store shelves groan with supplements claiming to boost health. Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.
Some researchers are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral, and herb combinations and their impact on the brain, but more proof is still needed.
Check with your doctor.
Get Ready for a Big Day
Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee. In addition to eating a well-balanced meal, experts also offer this advice:
- Get a good night's sleep.
- Stay hydrated.
- Exercise to help sharpen thinking.
- Meditate to clear thinking and relax.
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Friday 12 May 2017
The 50 Best Low-Carb Foods, Plus Recipe Ideas & Tips - Part 2
The Low-Carb Diet: Overview of Benefits and How It Works
(Part 1 of this article featured on Weds 10th May).A large body of research shows that for those who make good candidates, following a low-carb diet has many health benefits. While it’s not always necessary to give up all unprocessed, whole-food sources of carbs (like fruit and starchier veggies mentioned above), cutting down on processed foods, added sugar and even grains can help many experience benefits like:
Faster weight loss, and usually a easier time maintaining a healthy weight. Once glucose from carbohydrate foods are no longer available for energy, the body will use stored body fat instead, or fat and protein consumed from foods.
Enhanced satiety from meals, reduced hunger and decreased cravings (especially for carb-heavy foods and sweets)
Normalized blood sugar levels. This is due to better control over insulin and blood sugar (glucose) spikes. For those who are pre-diabetics or have diabetes, this is often crucial for preventing symptoms from worsening or complications.
Neuroprotective effects and enhanced cognitive performance, including less “brain fog” or dips in energy, improved memory in the elderly and reduced symptoms of epilepsy
Sometimes improvements in hormonal balance. This often results in better sleep, less fatigue, reduced pain or muscle weakness, and more energy overall.
Reduced bone loss or osteoporosis
In athletes, possible favorable changes in body mass and body composition, along with increase in the relative values of maximal oxygen uptake (VO2 max) and oxygen uptake at lactate threshold (VO2 LT)
In some cases, lower risk for cardiovascular disease or metabolic syndrome, including normalizing factors like blood sugar or unhealthy cholesterol levels
Wondering what types of foods you really shouldn’t have when on a low-carb diet? Because they’re higher in things like added sugar and carbs from flour or thickeners, limiting the foods below will keep your carb intake on the lower end:
If you’re intending to eat very low carb, avoid all grains (including wheat, barley, oats, rice and other whole grains). This also includes all foods made with grain flour such as bread, cakes, biscuits, chips, cereal, muffins, pasta, etc.
Sugar and foods that contain artificial or added sweeteners (honey, cane sugar, coconut sugar, etc.)
Most commercial fruits and fruit juices (juice is high in sugar, with the exception of lime or lemon juice)
Most pre-made condiments, sauces or packet mixes, which tend to be high in sugar
Alcohol, soda and other sweetened drinks
If you’re looking to drastically reduce carbs (such as following a ketogenic diet), you’ll also want to avoid most dairy products that contain milk, yogurt, ricotta or cottage cheese. Higher fat, low-carb cheeses are often included even on very low-carb diets because they have very few carbs.
Remember that regardless of what number of carbs you aim to eat everyday, the real goal is to consistently consume more real, whole foods and reduce intake of processed ingredients.
It can be wise to experiment with a very low-carb diet for a period of time, but once you’re working on maintenance (the way you intend to basically continue eating forever), aim to eat a variety of foods, including lots of different plants that will contain at least some carbs.
To sustain a healing diet long-term, develop a solid understanding of how many carbs daily from a well-rounded diet you can tolerate without gaining weight or suffering from other health problems. You use this information about your unique biochemistry to sustain a “normal eating pattern” – complete with things like healthy proteins and fats, along with fresh veggies, fruits and even some whole starchy veggies, legumes or grains if they work well for you.
Final Thoughts on Low-Carb Foods
Low-carb diets can help people lose weight quickly and potentially improve certain health conditions like sugar dependence, brain fog, fatigue, and risk factors for metabolic syndrome or diabetes.
Low-carb foods include non-starchy veggies (like leafy greens or cruciferous veggies), healthy fats like coconut or olive oil, butter and hard cheeses, meat, seafood and eggs. Moderate sources of carbs are nuts, seeds, beans, legumes and some starchier veggies.
Depending on your overall health and goals, it’s not usually necessarily to completely avoid healthy sources of carbs in moderation, like fruit or starchy veggies. In some cases, sprouted or soaked grains and legumes (higher in carbs) can also be included in an otherwise balanced diet that includes lots of low-carb foods.
What can you do with low-carb foods? Low-carb recipes include that can be made without things like added sugars, refined grains or artificial sweeteners include protein shakes, smoothies, salads, crockpot recipes, fajitas, burgers or meatballs, and much more.
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Click here for Part 1 of this article featured on Weds 10th May.
Please click to see the full article.
by Dr Josh Axe
Thursday 11 May 2017
How to Drink Water to Lose Weight
If it's really that simple, why isn't everyone doing it? Or maybe they just haven't seen this video yet!
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Wednesday 10 May 2017
The 50 Best Low-Carb Foods, Plus Recipe Ideas & Tips - Part 1
While low-carb diets have been shown to have many benefits, especially for those who can afford to kick a sugar habit or lose weight in order to improve their health, many are hesitant to try this way of eating out of fear of giving up many delicious foods.
Rest assured that when following a healthy low carb diet, it’s still possible to keep enjoying all sorts of awesome recipes. Low-carb recipes include everything from crockpot chicken and veggies to grass-fed burgers. And what about low-carb breakfasts or travel-friendly snacks? These can include green smoothies or protein shakes, low-carb desserts made from things like coconut or almond flour, 1–2 cage-free hard-boiled eggs, or newer varieties of grass-fed beef jerky, for example.
While eating a low carbohydrate diet might not be the “magic bullet” to lasting weight loss for every person, it’s very helpful for most people to cut back on added sources of sugar and carbs. Even if you only plan to reduce your sugar and carb intake for a period of time, perhaps to break a sugar addiction or kickstart a healthier way of eating that includes less processed foods, you’re likely to experience benefits relatively fast.
Removing foods such as bread, cereals, sweetened drinks, processed dairy and even whole grains or starchy veggies from your diet will result in you releasing less insulin. This helps to balance blood sugar levels, reduce cravings and fatigue, speed up weight loss, leave you feeling more clear-headed (at least after you initially get used to the change) and even reduces your risk for things like heart disease and diabetes.
Replacing carb-heavy foods in your diet with low-carb foods like non-starchy veggies, healthy fats and high-quality proteins takes these benefits a step further: reducing hunger, making you feel satisfied and possibly even reversing certain nutrient deficiencies.
The 50 Best Low-Carb Foods
Below are dozens of healthy low-carb foods to fill your diet with:
Low-Carb Veggies
1. Broccoli
2. Cauliflower
3. Mushrooms
4. Peppers
5. Chard or collard greens
6. Asparagus
7. Kale
8. Spinach
9. Green beans
10. Arugula
11. Leeks or onions
12. Tomatoes
13. Brussel sprouts
14. Avocado
15. Turnips
16. Cabbage
17. Carrots (moderate carbs)
Eggs and Dairy
18. Cage-free eggs
19. Full-fat unsweetened yogurt or kefir
20. Raw whole milk
21. Hard cheese, sour cream and heavy cream (all are low in carbs, but very importantly I recommend grass-fed and organic dairy whenever possible, ideally made from raw milk). Cheeses low in carbs include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and asiago.
Meat and Seafood
All the foods below have zero carbs. Note that I recommend always looking for wild-caught fish and avoiding most shellfish such as shrimp, which tend to be higher in heavy metals like mercury.
22. Salmon
23. Haddock
24. Trout
25. Halibut
26. Sardines
27. Anchovies
28. Mackerel
29. Tuna or cod (in moderation)
Nuts and Seeds
30. Chia seeds
31. Flaxseeds
32. Almonds
33. Walnuts
34. Pumpkin, sesame or hemp seeds
35. Cashews and Brazil nuts (and just about all other nuts or seeds too)
Oils and Fats (all have zero carbs)
36. Coconut, olive, hemp, flaxseed, walnut or avocado oil
37. Butter or ghee
38. Palm oil
39. Lard
Condiments, Herbs and Spices
40. Herbs like turmeric, ginger, oregano, rosemary, basil, real sea salt, pepper, etc.
41. Hot sauces
42. Apple cider vinegar and most other vinegars in small amounts (balsamic, white, red, etc.)
43. Cocoa powder (raw and unsweetened is best)
44. Mustard (just avoiding high-sugar kinds like honey mustard)
45. Soy sauce, tamari or coconut aminos
46. Bone broth (whether to drink alone or use in recipes)
No-Carb Drinks
47. Teas including green, black, oolong or white
48. Coffee
49. Herbal teas (ginger, chamomile, honeybush, peppermint, chai, etc.)
50. Fresh pressed vegetable juices or green smoothies
Part 2 of this article to follow on Friday this week.
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by Dr Josh Axe
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