Your Diet, Your Health

We've all heard the old saying “you are what you eat.” And it's still true. If you stick to a healthy diet full of vitamins and minerals, your body reflects it. You feel healthy, energized, and just all-around great. However, people who limit their diet to junk foods will undoubtedly suffer the consequences of not giving their bodies what they need to thrive. The result is not only fatigue and low energy, but poor health as well. Understanding this clear connection between your health and your diet may spur you to make better dietary choices.

Your Diet and Your Health: What Your Body Needs

"Food is essential. People take it for granted, but we need nutrients" says Anne Wolf, RD, a researcher at the University of Virginia School of Medicine. Wolf cites as one example the old days when sailors crossed the ocean for months without proper nutrition. As a result, they ended up with scurvy because of a lack of vitamin C from citrus fruits. Vitamin C and other vitamins and minerals are necessary to keep all the different parts of the body healthy and functioning — otherwise, we get sick.

Every little thing that you do happens because of the nutrients that you give your body. Says Wolf, "Food gives us the fuel to think and the energy to move our muscles. The micronutrients, the vitamins, the minerals are there so that our bodies can function. You need food not just to sustain health, but to feel better."

And the only way the body will get the many nutrients needed to stay healthy and function is by eating a wide variety of healthy foods.

source: everydayhealth.com

Health And Fitness Resolutions For 2010

1. Set a goal that will motivate you. Before you even consider setting foot in a gym, you need to know what your health and fitness goals are. It helps to have your goal set out, so write down exactly what you want to achieve and how you want to look once you complete your fitness program.

Tear out a picture of the way you want to look from a magazine or catalogue, and place it somewhere where you can look at itevery day (e.g. on the front of your fridge).

2. Find your ideal workout area. If you are highly motivated or short on time or funds and have enough room then training at home might be the ideal solution for you. However, if you find it hard to muster enough motivation or you are easily distracted then training at a gym or health club is the way forward for you.

Joining the right gym is very important and simply choosing the nearest one or the fanciest one is not always the answer. Will you really need the use of a swimming pool, sauna and Jacuzzi?' Will you attend any of the classes that might be included in your membership? If not, it's a lot of membership money going to waste. Choose a gym that suits you and your goals.

3. Eat more protein. Protein is essential for any man or woman who wants to tone up and lose weight. Excellent sources of protein include chicken, turkey, fish (such as tuna, salmon, haddock etc), eggs, red meat, cottage cheese. If you find it difficult to consume sufficient protein then a good whey protein powder is a good supplement to add to your nutrition plan.

4. Cut down on the junk. You already know this (at least I hope you do!!), but avoid junk food! If you regularly find yourself grabbing a bag of crisps, chocolate bar or a fizzy drink to keep you going between meals then get out of the habit as soon as possible and replace these items with some quality food like piece of fruit, handful of nuts, or a smoothie.

5. Don't cut out fat. If your fitness goal is to lose body fat or gain muscle then it is vitally importantto ensure that you are consuming a healthy portion of good fats in your diet. Healthy sources of fat include cold-pressed oils such as extra virgin olive oil, rapeseed oil and flax seed, certain nuts, oily fish (such as sardines, salmon and mackerel) and avocadoes.

6. Train with weights 2-3 times per week. For women, training with some form of resistance (such as dumbbells, resistance machines or even your own bodyweight) will give you a firmer, more toned and shapely physique. Recent studies have revealed that resistance training significantly increases your success of burning fat. For men, weight training will help you gain strength, build muscle and burn fat. You'll see a noticeable change in your body shape in the first month of training and great results after 3 months.

7. Do interval training 2-3 times a week if fat loss is your goal. Interval training involves periods of higher intensity work followed by a timed period of "active" rest repeated several times in one training session. The periods of hard work are called high intensity activity.

An example of interval training is 30 seconds of fast cycling, running or rowing , followed by an active rest period of 60 seconds which you perform at a gentle pace.
Research has proven that interval training burns more fat than a long cardio- workout, and continues to burn fat hours after an interval training workout.

8. Get enough sleep and rest. Sleep is vitaI for recovery, repair and growth, Deep sleep triggers off the natural release of growth hormone, which ispartly responsible for increased lean muscle and reduced body fat. Aim to get 7 to 8 hours sleep every night.

9. Avoid over training. Don't let your enthusiasm kill you results. Nothing will halt your gain faster than training too much. Make sure you have at least one day off from training each week.

A good yardstick is to do some form of resistance training 2-3 times a week and if fat loss is your goal include some form of cardio 3-4 times a week. Stick to your routine and don't do anymore. Don't train to the point of exhaustion and don't try and beat your personal best in every workout, otherwise you will over train, lose motivation and give up!

10. Be persistent and never quit. Nothing comes easy - which makes having a healthy, toned body so rewarding. Most people quit before they see any real results. The problem is that most of us lack the will power to make those little changes that are so vital for success. Keep going and don't give up!

Best Time to Exercise

When you exercise regularly it will help you lose weight by revving up your metabolism and helping you avoid frustrating weight-loss plateaus. The question is , are there any time of day that will make a difference in how much fat you burn?

Current research recommends that to some degree more fat is burned when a person exercises directly following the overnight fast. On the other hand, exercise can usually be performed at a higher intensity in the late afternoon when the body’s temperature and hormone levels peak and muscles are more stretchy.

Of course, it is also important to consider how consistent you are and what kind of exercise you do. There are so many exercises that encourages alternating days for cardio and core exercises because if you try to do both on the same day and on a daily basis, you may suffer muscle exhaustion.

As a trainer, I also suggest to work out first thing in the morning especially if you have time, but if you will find it easier in the afternoon, then that are acceptable as well. My proposal is exercise when — and where — you will most take pleasure in, which will make you most likely to remain devoted to your schedule.

If you miss a workout, don’t fret on it. What’s important is you have to make time for your exercise routine and on your eating plan too. If you skip a 30-minute exercise, be sure to make better food choices on that day (and all the other days) and convince yourself to incorporate an exercise habit the next day!

Happy Holidays!

Christmas Day Smart-Eating Strategies

Whether you’re hosting a family dinner or you get to be a guest at a friend’s holiday party, here are some smart-eating party strategies to help you stick to a healthy eating plan:

1. Eat a healthy snack before the party. Make sure to eat a friendly snack that includes some lean protein and fiber, such as a small handful of nuts or some low-fat cheese with celery sticks or a few whole-wheat crackers before you leave the house. This way you won’t be starving when you arrive at the party and you’ll be able to enjoy dinner or the buffet table without overindulging.

2. Be social and greet other guests. Whether you’re at a party or hosting one, mingle with friends or introduce yourself to someone you’ve never met. If you make a point to stay far away from the buffet table, you won’t be inclined to mindlessly nosh on foods while having a conversation.

3. Watch out for the drinks. It’s easy to head straight for the drinks when you’re trying to avoid overeating at a party, but it’s important to keep tabs on the amount of alcohol you’re drinking. Instead of having a mixed drink or cocktail, enjoy a glass of red wine, or if you like beer, choose the light variety. Or, alternate an alcoholic beverage with seltzer or water to stay properly hydrated. You can also add seltzer to your wine for a refreshing spritzer.

4. Consider all your options. Before you start digging randomly into tempting dishes at a party, look through all the available foods and decide which ones you’re going to enjoy and avoid. Indulge in the foods that you won’t see until the next holiday season.

5. Enlist support. Remind your family and friends that you are following a strict diet, so that they can encourage you to make healthy eating choices and stick to your goals.

6. Get some exercise. Before your yuletide gathering begins, head outdoors for a brisk 20-minute walk, hit the gym, or do a workout at home. Or round up your loved ones and take a group walk after dinner to take in the Christmas lights and decorations before enjoying dessert.

source: southbeachdiet.com

Give Yourself a Hand

by Jillian Michaels

When considering how to order resistance exercise, try splitting your muscle groups by function. If you do this, it is easy to ensure that each muscle group gets time off. For example, if you focus on pushing movements (think push-ups) one day, you should do pulling movements (think dumbbell rows) the next. If you follow both by a day off, the pushing muscles are fresh from two days off before repeating the next workout cycle. This splitting approach prevents overtraining by providing your muscles the time they need to repair and develop.

Merry Christmas

Thanks to all of you for "tuning in" to my blog and reading my newsletter this year.

Have a great holiday season!

And remember -- it doesn't matter what you eat or how you exercise between Christmas and New Years..... But it matters how you eat and exercise between New Year's and Christmas !

Best wishes to all.

"See" you in 2010.

Andy

Easy At-Home Exercises

Do you feel like you can’t fit in exercise during the busy holiday season? Have you decided to wait until the New Year to hit the gym? If so, think again. Exercise is an important component in our daily lives and it’s a great way to help you maintain your weight during the holiday season. So to make everything effortless, here are some simple exercises that you can do at your own home. Keep in mind that every little bit of activity can boost your health and help burn calories!

* Interval walking. Bundle up and take a brisk 20-minute walk around your neighborhood (alternating periods of fast walking with slow) to take in the festive lights and decorations. Or if you’re hitting the mall for last minute gifts, take a fast stroll around the perimeter before you leave.

* Stair climbing. If you live in a multilevel house, stairs are the most readily accessible exercise tool. Make it a point to climb up and down them an extra five times each day. You can also climb the stairs at the office during your lunch hour: Finish eating ten minutes earlier and sneak in this quick mini-workout.

* Yoga. If you don't know any yoga exercises off the top of your head, pick up a video at your local rental store. Yoga not only calms you during these stressful times, it also improves strength, flexibility, and balance.

*Weight lifting. If you own a set of hand weights, you can easily do two to three sets of each of your favorite arm exercises. If you don't have hand weights at your disposal, cans of pumpkin, cranberry sauce, or chicken broth make great stand-ins.

* Off-the-couch crunches. Keep your abs in shape with this simple technique: Lie on the floor with your butt against the couch and your legs at a ninety-degree angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform two to three sets of 15.

source: www.southbeachdiet.com

How Fast Should You Walk

Moderate exercise provides proven heart benefits, but you may have to pick up the pace to earn them. Left to our own estimates of what’s enough, studies have shown that many of us aren’t getting the fitness boost we think we are.

The right pace is about 100 steps a minute. So, load your Ipod with songs that set the tempo and check your pace with a pedometer. This action will do the trick!

Prime Time

When it comes to working out, all hours of the day are not created equal.

Your morning time is best for Yoga: Your ability to perform is lowest in the morning, so it’s better to keep your exercise less intense in the a.m.

In the afternoon, try smashing for some ball: Time for the smackdown! Some moves that require accuracy, like your killer tennis serve or hole-in-one golf swing, are most precise around 2p.m., when it’s easier for you to get energized and your focus is at its sharpest.

Evening is best for strength: Your core body temperature is highest in the early evening, so your muscles warm up more easily and you can work harder.

Comfort Food

The countdown to Christmas has started and you're already gearing up for all your celebrations...and piles of seasonal comfort food. If you don't mind, I'd like to be totally candid with you today.

Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful). Here's the real deal: You abuse food.That's right. You're overweight because you eat too much, and you eat too much because it brings immediate pleasure.

I am here to point out that this pleasure comes at high price... The other side of comfort food: You've heard dishes being referred to as 'comfort food'-some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.

It's those extra calories that you eat to feed an emotional need rather than a nutritional need.

It's excessively big portions that leave you stuffed.

It's high calorie snacks.

It's sugary treats.

It's fried, cheese smothered appetizers.

It's whatever you indulge in with mindless munching.

Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it's chocolate or other sugary treats. For men it often takes a saltier form.

Think of the last time you ate for pleasure rather than nourishment. Why'd you do it? Out of Habit: Your body loves routine. If you always snack while watching television then you'd probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.

To Change Your Mood: Does the thought of a slice of cake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat-you may be surprised how often you use food to feel better. Because Everyone's Doing It: Who can resist comfort food when it's offered among friends? Peer pressure doesn't just apply to teenagers-it's another reason to overeat. Remember that true friends will support your decision to refrain. Can you remember how you felt after you last filled up on comfort food? If you're honest, you'll admit that the stuffed and bloated feeling was downright awful. So why do it?

Come on, where have your eating habits gotten you?

Into clothes that are a few sizes larger.

Drained and with less energy than ever before.

Plagued with health concerns and prescriptions.

Embarrassed and frustrated with your body. Most people don't realize it, but the battle to overcome your eating habits is decided by a single body part-and it's not your mouth. (Your mouth is simply a puppet.) It's your brain. Once you've made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You've proven it time and time again. So make the decision to give up your unhealthy dependence on comfort food.

There is no better time than now.

I’ve Heard That Dry Skin Is Due To Poor Diet, Is That True?

It can be due to a deficiency of essential fatty acids caused by eating too many saturated fats, which throws the body’s fatty acids out of balance.

Reduce saturated fat intake, increase your intake of oily fish (mackerel, sardine, salmon, herring etc) and supplement with a good quality fish oil supplement.

4 Ways to Handle Sweet Gifts

The holidays are a time for gift giving, and for many that translates to being on the receiving end of a tin of caramel-covered popcorn, a box of fudge, or a traditional fruitcake.

You already know that sugary sweets can lead to a vicious cycle of blood-sugar swings and cravings. Here are some tips on how to handle sweet gifts during the holidays (it helps to have an action plan in place before the edible gifts start to arrive, so you'll know how to best avoid them, which ones you want to sample — and what to do with the rest):

1. Find a festive serving platter, and bring tempting sweets you received to the next holiday party, where they can be shared and enjoyed by other partygoers. Or, bring the goodies into the office and share with your coworkers.

2. Consider a gift swap with a family member or friend. Did your neighbor receive a carton of fresh citrus fruits? Perhaps she'd be willing to trade it for your fancy box of petits fours.

3. If you can, plan a preemptive strike: Drop hints to your family and close friends. Is there something special you've had your eye on? Tell your aunt you've been admiring the latest wine opener — then hope that she takes the hint and sends it to you in lieu of her traditional candy tower!

4. Remember that the holidays come but once a year. It's okay to allow yourself a few bites of your favorite holiday pie or, best of all, a little dark chocolate (which has antioxidants that are good for your heart!) .

If you continue to follow the plan — which includes exercise — as best you can during the holiday season, you'll stay on track and avoid those excess holiday pounds.

source: http://www.southbeachdiet.com

Avoiding Holiday Weight Gain

Eating healthy during the holidays can be a real challenge unless you have a great strategy on not to binge too much.

Here are some helpful tips to avoid gaining some holiday weight.

1. Be a Food Snob. If the food you choose doesn’t taste as good as you expected; stop eating it and choose something else. Think of how much less you’d eat if you only ate things that tasted remarkable!

2. Think of your appetite as an expense account. How much do you want to spend on appetizers? Do you want to save some room for dessert?

3. Pace your eating prior to the event so you will be hungry but not famished at mealtime. Ignore the old diet advice of “eat before you go to a party so you won’t be tempted”. That is illogical. You want to be hungry enough to enjoy your favorites.

4. Socialize away from the sight of the food. Hanging around food causes people to eat more than they need.

5. Survey all of the food at a buffet before making your choices. Choose the foods that you really want most at that time and remind yourself that you can have the other foods later.

6. Eat mindfully; sit down to eat- even if it’s just a cookie. Appreciate the appearance and aroma of your food and savor one small bite at a time by putting your fork down.

7. Since the duration of the meal tends to extend at social events, you may need to have your plate taken away (or put your napkin on it) once you are satisfied to avoid nibbling unconsciously.

8. Be aware of the effects of alcohol on your food intake. And don’t forget that many beverages contain calories too.

Skinny Dipping

Watch the dips at the holiday parties: Just a couple of scoops can pile on hundreds of calories and loads of saturated fat. Replace belly-bombing spreads with these healthier ideas:

Spinach Dip: Part skim ricotta is a low fat zap of protein; fresh herbs and lemon boost flavor without adding salt.

Hummus: This dish is often heavy on salt and fattening oil. Using yoghurt reduces both while adding protein, calcium, and a tangy flavor.

Tummy Rumbles

A growling stomach doesn’t mean that you have used up all your calories because the sound naturally occurs; what you hear are your digestive muscles at work. Also, you reserve your calories to burn and store in the next 24 hours. But whenever you have a growling stomach, it usually means you are hungry and it’s time to take something. You might not have taken something in at least two hours. It’s our body’s natural reaction to experience hunger after some time, and the physiological-and sometimes noisy-process usually takes place in our stomach and intestine.

Do We Get Benefits From Eating Cereal or Granola Bars

....The answer is YES.

You can actually have these bars especially if you’re in a hurry to eat something. Snack bars nowadays can satisfy your hunger and craving for sweets. They contain a great amount of fiber, carbs, and protein (especially if a bar contains nuts such as almonds). If you’re watching your weight, look for snack bars with less than 5 grams of fat, less than 10 grams of sugar, and less than 200 calories per serving. Consider your taste preferences so you’ll be satisfied after one bar and curb your sugar cravings in the afternoon.

Stay Fit Even On Cold Season

I know it's tough to work out when you have to rise before the sun and bundle up before you head outdoors. What you really want to do — and the last thing you should do — is to hit the snooze button and pull the blankets up over your head. But it's only winter! Don't let it throw you off your game.

Yes, the so-called winter blues produced by short days and cold weather can be very real and very draining, but exercise is one of the best ways to fight those feelings. Stop wasting time mulling over whether you should get up at 7 a.m. Get moving! That means getting your gear ready the night before so you can grab it and go. Remember, no excuses! Once you're outside, you'll be glad you stuck to your plan — and you'll find out pretty quickly that cold air can be just as good as coffee when it comes to getting you moving.

Here are some other tips for getting outdoors when the temperature drops:

* Protect yourself. Dress in layers of soft, breathable fabrics such as bamboo, organic cotton, and merino wool. You'll be able to adjust the layers according to your body heat — remove them as you warm up, and putting them back on as you cool down. Take care to protect your head, hands, and neck with hats, gloves, and scarves, and don't neglect any exposed skin — apply layers of organic SPF face cream and lip balm as needed.

* Stay hydrated. When your body's working hard to stay hydrated out in the cold, dry air, each exhalation can sap your system a little more. People tend to forget that they can get dehydrated as easily by exercising in cold weather as in hot, so it's extremely important to up your water intake. The same goes for fuel: Even if you aren't out to run a marathon in Antarctica, getting a hearty helping of complex carbs an hour or two before vigorous exercise can make all the difference.

* Warm up...and stretch and cool down inside, where it's warm. When it comes to the cold weather, it's really important to make sure your muscles aren't stiff, so take the time to warm up slowly to prevent pulling a muscle.

* Be smart. Listen to your body — and the weather forecast. Bring it indoors if the mercury dips unusually low — freezing temperatures can end up doing more damage than good for even the most ambitious of outdoor enthusiasts. After all, you can always do my circuits or DVDs indoors!

Remember — the best way to liven up the dead of winter is to make great use of it. Running, hiking, downhill and cross-country skiing, snowboarding, snowshoeing, and ice skating are all ideal for getting outside and enjoying winter's beauty.

source: http://www.jillianmichaels.com

Diet Plan For Post-Pregnancy Weight

Apart from exercise, diet modification is also important in returning to pre-pregnancy weight.

Here are some of my recommendations:

1. Have a regular meal pattern. Breakfast is important, plus one hot meal daily.

2. Eat at least five portions of vegetables and fruits daily (about 400 grams).

3. Eat mostly high-fiber bread.

4. Restrict your intake of high-sugar snacks to a maximum portion of a day (50 grams of sweets, one pastry, one piece of cake, two biscuits, a scoop of ice cream, or a glass of softdrink).

Get That Knockout Body!

Here are some reasons why you should get into boxing

All around workout: Boxing improves your cardiovascular endurance, muscular strength, agility, mind and muscle coordination as well as your self-discipline and self esteem. But more than that, boxing lets you perform self-defense methods that can be useful, even when you’re out of the gym.

A Boredom Buster: In boxing, there’s also interaction with the trainer or opponent. If you are feeling stressed out or angry, boxing also helps you relieve your feelings on the punching bag.

It’s Tailor Made For You: If you are not into group exercises (like aerobics or yoga), then boxing is perfect for you. There’s only one form, the one-on-one sessions. Some people draw back from this sport or exercise, because they think it’s rough for them. However, even you workout on sparring sessions, it’s still safe because the trainer will just follow your movement and not hit you.

Budgeting Your Calories

There's nothing like diet deprivation to make you crave the foods you've had to cut out, but binging on them can wreak havoc with your weight control and carefully counted calories.

Binging simply means you have temporarily lost control over the amount and type of food you planned to eat. So if you're rocking along with your fruit- and veggie-rich diet, but hear your child's birthday cake calling to you from the fridge, you're probably on your way to a binge breakdown. Here's what you can do to help protect your weight loss plan.

Better Weight Control:

Budget Calories Even occasional binging adds unwanted calories to your diet. The key to weight-loss success is to be aware of your weaknesses and actually make room for them in your diet. A generous slice of gourmet carrot cake could contain as many as 1,400 calories, an entire day's worth of calories for many women. The desire to binge on such a treat would be lessened if you allowed yourself a smaller indulgence. Smart dieters find ways to adapt this strategy to their diet plan and achieve the right balance of calories. The cheat day isn't a binge, but more of a maintenance day — no calorie reduction, but no excess calories taken in either.

Better Weight Control:

Managing Temptation Another balancing option is to avoid temptation entirely when you're at home, and have strategies for when you eat out. In other words, simply don't buy food that will sabotage your weight-loss strategy.

Look for healthier alternatives or "light" versions of favorite snacks. But be sure to read food labels carefully — some reduced-fat treats have more added sugar and are not lower in calories.

Better Weight Control:

When You Need Outside Help Even though the occasional binge adds calories to your day and is a threat to your weight-loss goals, it isn't usually unhealthy. However, when binging becomes a way of life, it may signal an eating disorder that requires professional help to overcome:

*Binge-eating disorder is when you binge frequently and feel shame or embarrassment, but cannot stop doing it. People with this disorder are often overweight or obese. Because it is associated with anxiety and depression, it can be treated with some antidepressants.

*Bulimia nervosa is when you binge and then try to "purge" or get rid of the calories by vomiting, taking laxatives, fasting, or exercising to an extreme. People with bulimia often appear to be of normal weight, but are obsessed with weight gain or loss, unhappy with their body, and ashamed of their binging and purging. These eating disorders are more common in women, but can also be a problem for men and boys. If you are binging frequently and feel anxious or ashamed, seek help from your doctor.

For the occasional binger who wants to stop the overeating-dieting cycle, you should be able to avoid binging by budgeting calories to include the treats you love. When you find a way to balance these calorie-dense foods with better nutritional choices, you won't be as tempted to overindulge.

source: www.everydayhealth.com

How To Tell If Your Tongue Is Sugar-Blind

Science has shown that we all have a different number of taste buds on our tongues. The amount you have puts you into one of these three groups: non-tasters, who, on average, have five taste buds in a surface area the size of a paper hole punch; supertasters, who have about 30; and medium tasters, who fall in between. The non-tasters need a lot of sugar to taste sweetness; supertasters are satisfied with just a tiny bit. This is why a piece of dark chocolate cake the waitress recommends may seem way too rich to you.

source: Women's Health

Yoga Secrets

The beauty of yoga is that anyone can do it regardless of age, fitness level, body shape, or weight. However, depending on how overweight a person is, it wouldn’t hurt to lose some weight because there can be certain yoga poses that can be stressful on the joints if you carry extra pounds. On the upside, yoga can also aid in weight loss because not only do you get the benefits of cardiovascular workout, strength training and muscle toning, you also stimulate your thyroid, digestive system and detoxify your organs as well.

You can be a little intimidated to see some images of yoga students in tight spandex showing off every muscle and curve of their bodies. But rest assured, yoga does welcome all shapes and sizes

Holiday Hangover

Taking your running shoes out of retirement? You have to hit a certain mileage per week to lose pounds you gain after an exercise hiatus, reports a study in Medicine & Science in Sports & Exercise.

On average, women who resumed running after a break (the length didn't matter) started losing whatever weight they'd gained only after breaking 48 kilometers per week. Running less than that actually caused additional weight gain-either from muscle buildup (a good thing) or from eating more to compensate for the added activity.

20 Unexpected Antioxidant-Rich Foods

There's been a lot of press lately on the benefits of antioxidants, the cell-protecting nutrients found in a wide range of foods that help combat heart disease, cancer, the effects of aging, and other conditions. To help you add more disease-fighting antioxidants to your diet, we’ve created this quick, alphabetical list of 20 foods you may not have realized are excellent sources of antioxidants.

Note: To get the most from your meals, be sure to eat a wide variety of these foods. Those listed are recommended for all Phases, except fruits, dark chocolate, wine, and sweet potatoes, which you can enjoy starting in Phase 2.

1. Apples (Fuji, Gala, Granny Smith, Delicious, with skin)
2. Artichokes (cooked)
3. Beans (black, red kidney, pinto, dried)
4. Blackberries
5. Blueberries (cultivated, wild)
6. Cherries (sweet)
7. Chocolate (dark)
8. Cranberries
9. Cruciferous vegetables (broccoli, brussels sprout, cauliflower, kale)
10. Pecans
11. Plums (black, red)
12. Pomegranates
13. Prunes
14. Raspberries
15. Strawberries
16. Sweet potatoes
17. Tea (black, green, white, oolong)
18. Tomatoes
19. Walnuts
20. Wine (red)

EXERCISE OF THE WEEK: Alternating Split Squat

Exercise Description: Alternating Split Squat Jump

Classification: Full Body (bodyweight)

Instructions:

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.

2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.

3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.

4) Switch feet in the air so that the back foot lands forward and vice versa.

5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Healthy Snacks for the Holidays

The holiday season, filled with open houses, family gatherings, shopping excursions, and an abundance of food and drink, tends to disrupt routine activities, including healthy eating and particularly healthy snacking.

"The trick during the holidays is to not only eat healthy meals based on lean proteins, nutrient-dense fruits and vegetables, fiber-rich whole grains, and low-fat dairy — but also to make sure you work in your mid-morning and mid-afternoon snacks, which will help you keep your cravings under control."

Of course, it’s easier if your kitchen is stocked with healthy snacks. Here are a few items you should keep around during the holiday season (and throughout the year) to help keep you on track:

For Phase 1:

* Edamame
* Hard-boiled eggs
* Fat-free or low-fat cottage cheese
* Fresh vegetables
* Hummus
* Nuts
* Part-skim ricotta cheese
* Plain nonfat or low-fat yogurt
* Reduced-fat cheese sticks
* Sliced lean deli meat: ham, turkey and chicken breast, roast beef
* Tomato juice and vegetable-juice cocktail

For Phases 2 and 3, stock up on the above plus:

* Fresh fruits
* High-fiber, whole-grain cereal (look for ones with at least 3 grams of fiber and less than 8 grams of sugar)
*Whole-wheat bread
* Whole-grain crackers

By enjoying healthy snack foods like these throughout the holiday season (and every day of the year), you can save your moments of indulgence for those truly irresistible holiday treats.

source: www.southbeachdiet.com

5 Tips to Break Sugar Addiction

So, how do you break sugar addiction? Here are five tips to get you started.

1. Quit eating high-fructose corn syrup. Start checking nutrition labels and you’ll notice that a huge swath of what we eat has high-fructose corn syrup in it, especially sweets and junk foods. But you might think you have a healthy diet and still have a sugar addiction because you regularly eat yogurt, ketchup, granola and meal-replacement bars, and salad dressings – many of which contain high-fructose corn syrup. Despite piles of data explaining how dangerous this stuff is, profiteering food manufacturers continue to defend their use of it.

2. Eat natural sugars. Quit dumping white sugar into your recipes, coffee, tea, and cereal. If you must sweeten something, use honey. Avoid brown sugar, as it’s often just white sugar with molasses added. While your food might, at first, seem bland, after a few weeks you’ll notice that lots of things are much sweeter than you knew, including grains, fruits, and milk. After a few months, you won’t miss refined sugar at all, and you’ll be able to tell that soda pop is nasty, syrupy goop.

3. Quit eating artificial sweeteners. Again, if you really need to sweeten something, use natural sugars, and sparingly.

4. Eat plenty of fiber. Soluble fiber can be found in fiber-rich foods like oatmeal, beans, fruits, and vegetables. I’ve found that beating sugar crashes is its own health benefit, as you escape the hunger, depression, and lack of energy that come with them. It also breaks the sugar addict’s cycle of refueling every couple hours with more sugar. Not to mention, fiber helps you feel full.

5. Wait out the cravings. Assuming you’re eating healthy foods in healthy amounts on a regular basis throughout the day, you should be able to out-wait sugar cravings as they arise. Like any food cravings, sugar cravings pass pretty quickly. If you’re starving yourself to lose weight, rather than eating properly, it’ll be much harder not to cave to sugar cravings.

Simple Steps To Permanent Weight Loss

1. EAT GOOD SIZED BREAKFAST, MODERATE LUNCH, LIGHT & EARLY SUPPER.
Helps with appetite and weight control, as well as reduced temptation to snack. Breakfast improves concentration and reaction time in mid-morning; light suppers encourage higher quality sleep, improved breakfast appetite and lower heart attack and stroke risk.

2. EAT SLOWLY enough (by chewing thoroughly) to give the body time to tell you it's "full".

3. ALWAYS HEED IMMEDIATELY THE INTERNAL "VOICE" when it first provides you the "satisfaction alert." Beware of over-riding this message.

4. EAT MEALS AS CLOSE TO THE SAME TIME EACH DAY as reasonably possible, since the body is better prepared for digestive labor at the times it is accustomed to being fed.

5. ENJOY HEALTHY SNACKS which will stabilise your blood sugar levels.

6. LIMIT SWEETS to only occasionally, in small amounts and only with a meal. Leave room for dessert - don't MAKE room for it. "Satiety over-ride" is dangerous business.

Artificial sweeteners may not help weight control at all since some scientific evidence suggests that it stimulates fat storage just the same as does "real" sugar.

7. EAT WHOLE GRAIN PRODUCTS rather than refined products. BREAD should have the first ingredient "WHOLE" wheat - simply "wheat flour" will not do since it just means "white" flour which came from wheat.

CEREAL should also state "WHOLE" to describe the first grain in the ingredient list - look for whole wheat or whole oats or whole corn or whole rye or whole rice. Otherwise, you only get the starchy part of the grain kernel and miss the nutritious bran and germ.

8. EAT FRUIT RATHER THAN DRINK IT to gain greater fullness and maximize nutrients and fiber intake.

9. DRINK 10 GLASSES OF WATER (or more) each day. Moderately hot water stimulates appetite (good before a meal); cold water diminishes appetite (good when needing to resist the urge to eat between meals). Hint: do not wait until evening to catch up on hydration - sleep is important too, if you get the point!

10. EAT THE RECOMMENDED VARIETY AND AMOUNTS of fruits, vegetables, grains and legumes in order to achieve a high carbohydrate (complex-type) diet. [See Food Pyramid] These foods actually increase metabolism.

11. AVOID STIMULANTS since evidence suggests that caffeine increases fat storage and tea (non-herbal) renders much of our ingested iron unabsorbable at the intestinal level. Bless your loved ones and bless yourself by coping with life without using addictive, gateway, beverage drugs.

12. AVOID OR STRICTLY LIMIT TELEVISION viewing, if you want to keep weight and cholesterol at proper levels, and you want to achieve balanced decision making which is independent of undue emotional influence.

13. AVOID ALCOHOL since it is second only to fat when it comes to calorie concentration and it reduces clarity of judgment and our ability to maintain self control and resolve. RESULT? You get the munchies and overeat.

DID YOU KNOW that the average person conusmes an average of 5,000 calories on a Saturday night out?!

14. LIMIT FAT CONSUMPTION since it has the highest calorie concentration of all food stuffs. Excessive fat intake is implicated in many diseases such as cancer, diabetes, obesity and heart disease.

a. Use fat-reduced milk products, such as non-fat and low-fat milk, and fat reduced sour cream and cheeses.

b. Limit meat, poultry and fish to 3-5 ounces per day; select the lowest fat forms of these protein foods you can get.

c. Avoid fried foods.

d. Limit margarine, oils, dressing.

e. Do not eliminate nuts - these have special benefits for the heart - but limit to about 1 small handful per day.

Rev Up Your Workout and Lose Weight Faster

Exercise, along with a healthy eating plan, is key to losing weight. Research has found that if you incorporate exercise into your daily routine you’ll not only rev up your metabolism and lose weight faster (getting off those frustrating weight-loss plateaus), you’ll also tone your body and take inches off your waistline.

The entire exercise program is designed so that you can tailor it to your own level of fitness. If you have never exercised before, you can work at a very easy pace until you feel confident moving ahead. If you’re very fit, we offer exercise variations that make the program more challenging. The really good news is that with this 20-minute-a-day program, you will definitely see better results in far less time than you would in a typical hour of exercise.

Here’s an overview of the two main components of the South Beach Supercharged Fitness Program:

Interval Walking

* Designed to give your heart and lungs a great workout, which is vital for cardiovascular health

* Involves alternating periods of fast or very fast walking with periods of slower recovery walking

* Boosts metabolism so you burn more calories and fat, which translates to faster weight loss

* Results in increased fat and calorie burn even after you’re done exercising


Total Body Workout

* Designed to work several muscle groups simultaneously

* Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips

* Promotes balance, stability, good posture, and coordination

* Tones your arms and legs and increases your flexibility


A word of caution: Talk with your doctor before you make a sudden change in your level of activity, especially if you are age 50 or older, have been inactive, have difficulty keeping your balance, have periods of dizziness, or have known heart problems.

source: http://www.southbeachdiet.com

I Sometimes Get Constipated When I Diet, What Should I Do?

This is quite common, check you are getting enough fibre and water (25-35g of fibre and eight glasses of water daily).

A lack of either or both can block you up. Add a fibre supplement to your daily regime, and a probiotic, to help achieve regularity.

Adding a supplement that includes a blend of active fibres and sodium choleate helps assist your digestion by improving the process of elimination of wastes from the body. It can also help curb your desire to snack.

Healthy Snacks To Enjoy

Nowadays, we have so many options of eating a healthy snack. In fact, it is recommended to enjoy snacks twice a day to help banish hunger pangs and eliminate cravings for unhealthy foods.

Here are some of the snacks you'll enjoy:

* Spicy Nut Mix

* Celery with Herbed Cream Cheese & Walnuts

* Veggies With Cilantro Pesto Dip

* Green Apple & Peanut Butter Sandwich

Healthy Snacks To Enjoy

Eating the South Beach Diet way means enjoying snacks twice a day. This will help banish hunger pangs and eliminate cravings for unhealthy foods. Here are some of the snacks you'll enjoy:

* Spicy Nut Mix

* Celery with Herbed Cream Cheese & Walnuts

* Veggies With Cilantro Pesto Dip

* Green Apple & Peanut Butter Sandwich

Protein Bars

At one time, protein bars were designed exclusively for bodybuilders. Like protein drinks or shakes, they were full of calories, carbohydrates and, of course, protein--all the things a bodybuilder needs to get big, strong muscles.

These days, however, protein bars have gone mainstream. It's not unusual to see them tucked between diet bars and energy bars. And though some are still specifically designed for the needs of bodybuilders, there are a few that work as a great snack or meal replacement for anyone who's trying to lose a few pounds and get fit. Here's how to choose the right one:

Check the calories: The amount of calories you'll need in a bar depends on how you plan to use it. Will it be a midmorning snack, or will it replace your lunch? For a snack, look for a bar that's around 200 calories. But if you're eating the bar instead of a meal, you'll need 350 calories or more.


Check the nutrition panel: If you're eating the bar as a meal replacement, make sure it contains fiber, protein and at least some vitamins and minerals. Ideally, you'll be consuming the same nutrients you'd get from a healthy meal.

Check for specifics: If you're following a certain diet--such as a low-fat or low-carb diet--you'll want to ensure that the bar meets the specifics of your diet program. So if you're on a low-fat plan, for example, make sure the bar has fewer than five grams of fat.

Protein bars can be a convenient way to have an on-the-go snack, as long as you don't rely on them for every meal.


source: www.my-calorie-counter.com

Beans and Other Legumes - The Natural Tummy Tightener

SUPERPOWERS: Building muscle, burning fat

SECRET WEAPONS: Fibre, protein, iron, folate

ENEMIES: Obesity, heart disease, colon cancer, high blood pressure

SIDEKICKS: Lentils, peas, chickenpeas, bean dips, hummus, edamame

HOW TO USE THEM:

* Unless the label reads "no salt added" always rinse canned beans to wash away the high-sodium solution they've been soaking in

* Add a handful to a salad to boost its protein.

* For an all-purpose snack, toss a (drained) can's worth with a little olive oil, salt, pepper, and your favorite spices (try paprika and cilantro), then toast them in the oven at 400F for 20 minutes.

Sweet Toooth

Certain sugar substitutes are your friends- with benefits: Natural sweeteners such as maple syrup ang honey provide disease-fighting antioxidants. Try swapping the white stuff in your favorite recipes with these healthier alternatives:

* If you're making Cake or frosting, instead of 1/4 cup sugar, USE 2 to 4 Tbsp maple syrup

* If you're making Coffee cake, instead of 1/8 cup sugar, USE 2 Tbsp honey

* If you're making Chocolate chip cookies, instead of 1/4 sugar, USE 2 Tbsp molasses

source: Women's Health Journal

I’m 50 And Worried About Osteoporosis, Does Everyone Get It?

Although it is mainly post-menopausal women who are at risk due to declining levels of estrogen, men are also at risk.

Osteoporosis usually affects the whole skeleton but most commonly causes breaks (fractures) to bones in the wrist, hip and spine.

Preventative measures include consuming calcium-rich foods such as milk, cheese, sardines, tofu, and leafy green vegetables, regular weight-bearing exercises, reducing alcohol to a minimum, quitting smoking, avoiding carbonated drinks, choosing a healthy balanced diet and topping up with an appropriate “bone health” supplement.

Are You Trying To Get At Least 25 Grams Of Fibre A Day?

I'm sure you've heard all the benefits of improving heart and digestive health, but did you know fibre can help you lose fat as well?

Fibre has the ability to expand up to 10 times its weight and size in the stomach. Thus, they make you feel full and satisfied for a longer period. And fibre helps not only by satisfying your appetite, but also by slowing down calorie absorption and keeping energy levels up.

Here are some really easy was to get more fibre into your diet ....

- Whole grain oatmeal's are great sources of fiber and complex
carbohydrates. If you haven't had steel cut oats yet, try adding
this to your oatmeal for even more fibre.

- Chili (vegetarian or turkey or lean beef), baked beans, and lentil
soup are excellent sources of fibre.

- Incorporate dried beans, such as kidney beans, into main dishes,
as well as soups and salads.

- Use brown rice, basmati rice or millet instead of white rice.

- Add vegetables to burgers, meatloaf, etc.

- Try adding a little dry oatmeal or wheat germ to your protein shakes. It sounds strange, but it
actually adds a good texture and tastes just as good.

I hope these tips were helpful.

Burning Calories With Everyday Activities

If the thought of working up a sweat on the treadmill at the gym to burn calories doesn't appeal to you, you'll be happy to know that you can burn plenty of calories just by doing everyday activities.

"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "Over 12 days, that can add up to an extra pound of weight loss," he says.

Burning Calories: The "NEAT" Way

McCall says that these extra 300 calories per day can come from what is called non-exercise activity thermogenesis, or NEAT, which accounts for the energy that you expend when you are not sleeping, eating, or doing structured physical activities like jogging or sports.

"NEAT" activities include things like walking or riding a bike for transportation, typing on the computer, working in the yard, and cleaning the house. Even fidgeting is considered a "NEAT" activity that can turn up your calorie-burning engine.

These activities help you burn calories by increasing your metabolic rate. This is why agricultural and manual workers tend to have higher metabolic rates than people who live more leisurely lifestyles. In fact, the calories burned through NEAT can differ by as much as 2,000 calories per day between two people who are similar in size.

Burning Calories: Totaling the Burn

"NEAT" calories can really add up — and fast.

According to Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas, in 30 minutes a person who weighs 150 pounds can burn the following number of calories:

Raking leaves = 147 calories

Gardening or weeding = 153 calories

Moving (packing and unpacking) = 191 calories

Vacuuming = 119 calories

Cleaning the house = 102 calories

Playing with the kids (moderate activity level) = 136 calories

Mowing the lawn = 205 calories

Strolling = 103 calories

Sitting and watching TV = 40 calories

Biking to work (on a flat surface) = 220 calories

Burning Calories: A Little More Every Day

If you are trying to increase the number of calories you burn, make an effort to do more "spontaneous physical activities" throughout your day. The best way to do this is to reduce the time you spend sitting, while adding calorie-burning activities to your daily routine.

McCall says that the following can increase your level of calorie-burning throughout the day:
Walk down the hall to see a colleague rather than making a phone call or sending an e-mail.
Take the stairs instead of an elevator or escalator.

Clean your house instead of using a cleaning service.

Take your dog out for more frequent walks.

Ride your bike or walk to work rather than driving.

You can also consider wearing a pedometer to track the number of steps you take throughout the day. Once you have an idea of how many steps you take on average, set increasingly higher goals for yourself and find ways to take a few extra steps each day. Before you know it, you'll find yourself running up stairs, volunteering to sweep the porch, and finding reasons to walk to the store. The more you move, the more you'll want to move!

source: http://www.everydayhealth.com

Chocolate Fixes

Who says health food has to be boring? Study after study proves that chocolate-sweet, rich and
delicious- is good for more than curing a broken heart.

The secret behind its powerful punch is cacao, also the source of the sweet’s distinct taste. Packed with healthy chemicals like flavonoids and theobromine, this little bean is a disease-killing bullet. The only problem? Cacao on its own is bitter, chalky, nasty stuff. Enter milk, sugar, and butter – good for your taste buds, not always good for your health. Besides adding calories, these can dilute the benefits of cacao. So snack smart: Stick to chocolate with at least 70 percent cacao (or cocoa, which is cacao in its roasted, ground form). As long as the content is high, you can reap the benefits from eating inly small amounts. (Because of its high fat and sugar content, limit yourself to 7 ounces, or about four dark chocolate bars, a week).

Can Energy Drinks Really Boost My Energy?

from Katherine Zeratsky, R.D., L.D.

Energy drinks may give you a temporary energy boost. However, this "boost" — which may last as long as a few hours — typically results from the large amount of sugar and caffeine these drinks contain. (Sugar-free versions of many energy drinks still contain large amounts of caffeine.)

Although the various sugars used to sweeten energy drinks can briefly increase energy, consuming large quantities of sugar is likely to cause weight gain. Caffeine is a stimulant, which also can temporarily perk you up. But too much caffeine can cause adverse side effects, such as nervousness, irritability, increased blood pressure and insomnia. Caffeine can also make your heart beat faster and trigger abnormal heart rhythms, which is especially dangerous if you have any type of heart disease.

If you're consuming energy drinks because you're frequently tired or run-down, consider a better — and healthier — way to boost your energy. Get adequate sleep, exercise regularly and eat a healthy diet. These strategies not only will increase your energy in the short run, but also will help you maintain your overall physical and mental fitness in the long run.

source: http://www.mayoclinic.com/health/energy-drinks/AN01303

The 7 Rules For Gaining Fat Fast

By Dax Moy

So, you’ve decided to give up.

You’re fed up of all the diets that have promised you great results yet left you hungry, tired, irritable and weak.

You’re fed up of all the ‘wonder workouts’ that have promised you amazing strength, fitness and flexibility ‘in just minutes a day’ but that have left you feeling tired, sore, stiff and, truth be told, no firmer or less flabby than you were before.

But most of all, you’re fed up of all those fitness ‘experts’ out there who tell you how easy it is, how little time it takes and how amazing you’re going to look if you follow THEIR program (ONLY theirs, mind you, no-one else’s will even come near to what they’re offering).

So you’re quitting.

You’re giving up the diet and exercise ‘thing’ and have decided that you’ll just go with the flow and see what happens to your body when the experts aren’t poking their noses into your business and ramming their idea of healthy down your throat.

What a great idea!

No more ‘eat this’ or ‘don’t eat that’, no more ‘don’t forget your cardio’ or ‘weights is better’.

In fact, no more interference of any kind from the countless do-gooders who seem to think that it’s ok for them to advise, nag and bully you into following all kinds of fat loss and fitness advice… as long as it’s theirs.

Good on you!

But before you take the quitters route that most people take, doesn’t it make sense to quit in the right way?

Sure it does!

There’s a science to quitting too y’know and I’m just the person to share it with you : )

So here’s the deal. If you want to quit and quit fast, if you want to pack on pound after pound of soft, warm, figure-blurring bodyfat then you’ve got to have a strategy.

You’ve got to have a plan.

MY plan is easy, straightforward and six-year-old-simple to follow and consists of just seven rules that, if you follow them, will guarantee you the maximum fat gain in the shortest time frame.

It consists of just 7 rules

Rule one: Only eat processed foods

If you’re truly serious about packing on some serious fat-pounds, you’ll follow this rule faithfully.

Without a doubt, processed foods are the No.1 friend to fat due to their denatured, sugar-loaded and mostly synthetic nature.

With most of the vitamins and minerals removed from processed foods, the highly calorific and mostly indigestible remain, creating a massive storehouse of both calories and toxins for you to bury deep within your already overloaded fatty tissues.

Better still, the toxic nature of most processed foods mean that you’ll gain not only fat but a whole lot of subcutaneous water too as your body tries to ‘dilute’ the impact of all the extra toxins you’re holding onto, meaning that you’ll put on extra scale weight and look soft and squidgy into the bargain.

Great stuff!

Rule two: Cram in as many starchy carbs as you can

Starchy carbs eaten in isolation or, better yet, with sugary carbs are an absolutely fantastic way to accelerate the battle of the bulge and gain both fat and body weight at a more rapid pace.

Eating carbohydrates in isolation allows your hormones to engage in a free-running form of guerrilla warfare where insulin levels raise through the roof and, in doing so, command your body to store fat.

A word of warning though; whatever you do, don’t mix your starches with fats or proteins. This reduces both the amount and the effect of all that lovely insulin and will definitely scupper your chances at serious fat gain.

Rule Three: Get to bed as late as you can

If rapid fat gain is your greatest desire, then make sure that you get to bed as late as you possibly can, with the ideal scenario being that you stay up so late every night that you fall asleep on the sofa.

Doing This will ensure a steady supply of the stress hormone cortisol into your bloodstream to help you break down all that energy-consuming lean muscle tissue that’s slowing down your fat gain.

Just don’t ruin the effect by getting to bed by 10:30 or you’ll find that the cortisol levels drop far too low to cannibalise your muscle and you may even find that you lose all your precious fat!

Rule four: Steer clear of water

Drink too much water and you’ll not only do away with your body’s false food cravings (meaning that you won’t eat unnecessarily), but you’ll also create a freer flowing route for the digestion of the foods you’ve eaten.

Obviously, this is a bad thing as it means you won’t keep undigested foods in your stomach long enough for them to go putrid and add to the overall toxic load on your system.

Remember, anything that speeds up your metabolism is bad!

Instead, use coffee, tea and soda to ‘mix up’ your metabolism and increase toxicity.

Rule five: Don’t forget the alcohol!

Alcohol is just about as pure a sugar source as you can get and is absolutely jam-packed with calories that contribute nothing to the function of your body.

Better still, alcohol adds to your toxic load meaning that you’ll hold a large amount of water too!

Rule Six: Use the microwave for all of your cooking

Microwave’s are great!

During the heating process they vibrate the molecules of your food so fast that they actually change their structure, meaning that when you eat nuked food, your body has no idea about how to cope with them, let alone extract nutrition from them.

This is fantastic for your fat gain quest because you’ll be adding to your toxic load AND creating a surplus of non-nutritional calories, meaning that you’ll get hungry again very soon after eating and have another opportunity to stock up on calories.

Rule Seven: Avoid all unnecessary movement

There’s no getting away from it, movement of any kind costs you valuable calorie-energy and robs you of the vital fat building stores that’ll be necessary for your quest.

Stay as still as you can to conserve as much energy as possible and commit to using as many labour-saving devices as you can find. Things like remote controls, stair lifts, escalators etc all serve a valuable role in the creation of your fat stores, so use them.

If you are forced to move, then whatever you do, don’t engage in any form of activity that might lead to an increase in strength or muscle mass as this’ll speed up your metabolism and rob you of calories. Instead, engage in steady-state, slow aerobic activities as these are energy efficient and have the added benefit of increasing cortisol and, in doing so, breaking down that calorie-robbing muscle tissue.

So that’s it!

Your seven rules that, if followed, will absolutely guarantee that you pack on fat faster than you’d ever believe possible and allow you to thumb your nose and poke your tongue out at every personal trainer or diet guru who ever promised you a rapid result from following their plans.

Follow just one or two of them for even a short time and you’ll see a rapid softening of the waistline and an appreciable gain in scale-weight. Follow them all and you’ll gain so much weight that you’ll be stunned by the reflection staring back at you within a month.

Why Do I Feel So Bloated After I’ve Eaten A Main Meal?

There could be many reasons: being stressed, upset or tired affects the release of gastric juices; the meal was too big, too rich, too acidic, or contained a food you are sensitive to, such as wheat or dairy.

Slow down and chew every mouthful thoroughly, eat smaller meals, and if you suspect you may be intolerant to a food, eliminate it for five days, then reintroduce it and gauge your reaction. If the bloating worries you, seek the advice of your GP.

How to Enjoy Dessert

We’ve always said you can enjoy dessert on the South Beach Diet. Whether you’re dining out or eating at home, having a guilt-free dessert is a great way to finish a meal, as long as you do so in moderation. Here’s how:

Have Your Cake and Eat It Too

Whether you’re on Phase 1, Phase 2, or Phase 3, you can enjoy dessert. While some low-fat or nonfat plain yogurt and a few nuts or a piece of reduced-fat cheese on Phase 1) or fresh melon or berries (on Phase 2) are certainly among the healthiest options, sometimes only the most decadent confection will do. If that’s the case, simply employ the South Beach Diet Three-Bite

Rule:

Order the chocolate mousse cake (or whatever dessert is tantalizing you) — along with enough forks for your tablemates.

Now, have just three bites of that delicious cake. Eat them as slowly as possible, savoring each bite. Then pass the plate to your fellow diners or, if no one is interested, hand the remainder off to the nearest busboy.

Are you really craving some ice cream with your fruit? Ask for the fruit and ice cream on separate plates, transfer three teaspoons of ice cream to the plate of fruit, and pass off the rest of ice cream to your companions.

You’ll soon see that enjoying just three bites of a decadent dessert can be as pleasurable as eating the whole thing and that your sweet tooth is very satisfied with just a small portion.

source: http://www.southbeachdiet.com

I’m Gradually Going Off meat, What Can I Eat Instead To Ensure I Get Enough Protein?

Animal-free products include tofu, tempeh, quorn, miso and soy, all widely available nowadays in a variety of tempting forms.

Increase your intake of nuts, seeds, legumes, and pulses.

Women should aim for at least 20g of protein per meal and 25g for men.

A Meal Replacement Shake provides around 20-25g of protein per serving (including milk); and you’ll have hit your meat-free protein target easily.

Standing Room Only

We now have a clearer idea of just how much more active lean women are than obese woman and how many calories they burn.

Compared with normal-weight subjects, obese women stood two hours less and sat two and a half hours more per day. As a result, obese women expended 315 fewer calories per day. There amy be a biological tendency to be active, which helps maintain body weight, or to be inactive, which may lead tow eight gain.

Try to stay vertical for 45 to 60 minutes each day working, cleaning, or walking.

source: Women's Health

Women Will Start Christmas Diets Today

With the party season fast approaching, six out of ten women will embark on a regime to get their body in shape in time to fit into their glitzy outfit.

Researchers have pinpointed today as the serious start of the Christmas Party Diets across the country.

The study also found around 58 per cent of women plan to shed some pounds before their office party to make sure they are looking their best.

But they are facing a tough few weeks as the report revealed the average dieter wants to lose an average of 10lbs by the start of the festive season.

A spokesman for British Lion eggs, which carried out the research, said that eggs for breakfast would help women stay trim. Research from Surrey University earlier this year debunked the "myth" that eating eggs increased people's cholesterol level.

"The Christmas party has become one of the biggest events of the year, and for many, it's an ideal time to impress a male colleague to be the envy of your female workmates," he said.

"So while January is well-known to be the time Britons detox to try to undo the Christmas indulgence, this study shows that women are also dieting in the run-up to festive season as well.

"But simply cutting food out won't work. The best way to lose weight is to eat sensibly and have three balanced meals a day, particularly breakfast.

"Research shows that eating eggs for breakfast can help to keep you feeling fuller for longer and therefore can help with weight management."

While 71 per cent will eat a healthy balanced diet to shed the pounds, almost one in ten plan to skip the odd meal completely.

Another four per cent will cut out breakfast from their daily routine.

The poll of 3,000 women revealed 14 per cent even buy their party outfit in a size they know is too small in the hope they will fit into it by the time the big event arrives.

But more than half of those have had to buy an emergency outfit after failing to lose the weight in time.

And despite the hard work that goes into getting into shape for their party, 21 per cent of those who usually diet in the run-up to Christmas say they normally always put the weight straight back on during the festive period.

Another 17 per cent have usually gone back to their pre-diet size once the New Year is under way.

Researchers also found that the majority of women (62 per cent) diet in the run-up to Christmas simply to feel more confident in their appearance, while 56 per cent say they want to lose weight anyway and think Christmas is a good target to aim for.

More than one in ten admit they diet just to impress a man at their Christmas party.

source: http://www.telegraph.co.uk

How Much Fibre Do I Need?

25-35g a day.

Remember that too much fibre can cause constipation if not enough water is taken.

An example of how to achieve 35g would include:

four dried figs (4.5g),
one bowl of porridge oats (1.6g),
one large raw tomato (1g),
one serving of green peas (7.4g),
one serving of broccoli (2.6g),
one serving of wholemeal pasta (6.3g),
one raw mango (3.9g),
one pear (4g),
two slices of pumperknickel bread (3.7g),
totaling: 35g. Top up with a fibre supplement if you can’t achieve that every day!

10 Great Family Fitness Exercise Ideas

Now that you've set the ground rules for sedentary activities, plan some family togetherness time. The idea is to get 60 minutes of moderate to vigorous exercise every day. So, how can you get your family moving in a way that's fun and doesn't feel like a punishment? Here are some easy ways to reach that goal together.

1. Walk to school. Lace up your walking shoes and join the kids for a brisk walk to and from school each day.

2. Check out physical participation video games. "I'm delighted with some of the newer action toys such as the [Nintendo] Wii games. People have the ability to play tennis, bowling, baseball, skateboarding, and snowboarding," Shannon says. "Kids love them. I'm generally trying to get kids away from the TV, but in this case, if they are swinging a bat or dancing, it's great."

3. Build strong bones. Be sure to include bone-strengthening exercise as well, such as hopscotch, jumping rope, gymnastics, or volleyball — any "weight-bearing" activity, one that you do standing up.

4. Take a tour of the park. Make going to the park a reward for a job well done, a good test grade, or anything that deserves a positive non-food reward. When you get there, play a fast game of Frisbee or pitch a ball.

5. Turn birthdays into an active adventure. Make your presents for birthdays related to activities. Plan a family ski or snow-tubing day trip or visit a nearby zoo. A bike makes a great gift for every family member, as does a basketball hoop in the driveway and a badminton net in the back yard. Make sure that Mom and Dad are included in the bike rides and pick-up games, too.

6. Get to the playground. Muscle-strengthening exercise doesn't mean just weight lifting. Take the kids to the playground to swing on the bars, climb a tree, or play tug-of-war.

7. Go to the head of the class. To learn a new activity, take a class together, such as martial arts, dance, or yoga — a favorite among hard-to-please teen girls.

8. Walk the dog. Treat your dog to daily walks that include the entire family.

9. Plant a garden. Whether you choose fruit and vegetables or just some pretty flowers, get the kids involved in an organic gardening project. They'll get some brisk exercise digging, planting, and weeding. Then the whole family can enjoy the fruits of their labor with fresh produce and cut flowers.

10. Follow your kids' lead. "This year I bought my granddaughter the Playskool Dance Cam because she loves to dance," Shannon says. "It takes a picture of a child dancing and puts it on TV dancing with cartoon characters. My basic words of advice are 'go with the flow.' If your child shows interest in some activity, such as dancing, encourage it and go with her to participate."

source: http://www.everydayhealth.com

Nutritional Differences Between Cow’s Milk and Soy Milk

Milk derived from mammalian animals contains lactose, soy milk does not- for people who are lactose intolerant, soy milk provides an excellent alternative.

There are many other differences, including: soy milk has almost half the fat (and half the calories) of cow’s milk; soy milk contains fibre, cow’s milk does not; soy milk has one quarter of the salt content of cow’s milk and soy milk contains no cholesterol.

Cow’s milk provides higher levels of amino acids than soy, and manufacturers have to add calcium to soy milk because there is so little.

Finally, soy milk is not even milk- it’s a plant-derived beverage! Other good options instead of cow's milk are nut milks such as almond milk or hazlenut milk.

Exercise Your Way to a Healthy Heart

Aerobic exercise not only helps you lose weight (and keep it off for the long haul), but it also makes your heart stronger. Dr. Arthur Agatston, author of the bestselling South Beach Diet Supercharged and South Beach Heart Health Revolution, recommends a minimum of 20 minutes of interval walking (during which you alternate periods of fast walking with periods of slower recovery walking) every other day. Stuck indoors? No problem. Do your interval-training program on a treadmill, a stationary bike, or an elliptical machine.

To determine whether you are working at the right level, follow the intensity levels described here. (Note: On days when you’re not doing interval training, take a recreational walk for 15 to 20 minutes or do some core training so that you’re participating in some form of exercise every day.)

Easy Pace: When you’re working at a low level of intensity, you’re constantly moving, but you could easily carry on a conversation with a friend. This is the pace at which you will usually be doing your warm-up before beginning the actual intervals.

Moderate Pace: When you’re working at a moderate level of intensity, you’re walking at a brisk pace. You are breathing faster and can still carry on a conversation — but doing so is more difficult.

Revved Up: When you’re Revved Up, you’re really moving! You’re a bit short of breath, and it’s difficult — but not impossible — to maintain your pace. You should have difficulty carrying on a conversation at this level of intensity.

Supercharged: When you’re walking at top speed, you are truly Supercharged! You won’t be able to sustain the pace for long, but as you get fitter, the pace that once tired you out will become relatively easy and even your Supercharged pace will get faster.

As your fitness improves, you should adjust your speed, incline, and resistance (if you’re using a machine) to match your new level of ability for each of the paces. Overall, speed is better than resistance. Increase resistance only to add intensity when you have achieved all that you can at maximal speed.

Treadmill
* Start at an Easy Pace and gradually increase your speed to Moderate Pace.
* When you reach Revved Up, adjust the incline so that you’re working at a higher resistance. At this point you are ready to begin doing your intervals.

Tip: When selecting a higher resistance level, know that you should be able to do the more-intense intervals yet easily drop back into your slower recovery pace when you need to.

Stationary Bike
*Adjust the seat so that you’re comfortable. Each leg should be only slightly bent at the bottom of each pedal stroke.
* Start cycling slowly to warm up. Change your intensity by either cycling faster or increasing the resistance level. To work at the Revved Up or Supercharged level, you will have to increase both.

Tip: You use your muscles differently on a bike than you do when walking, so allow your body to get used to the new interval patterns and be sure you’re maintaining your proper form.

Elliptical Machine (cross trainer)
* The workout for an elliptical machine is similar to that for a stationary bike or a treadmill, but the way you use your muscles is different on this machine.
* Once you’ve achieved your maximum speed, increase the intensity.

Tip: Experiment with both the incline and resistance levels to see what combination is most effective for you.

Source: www.southbeachdiet.com

What Should My Calorie Intake Be?

Your daily calorie needs are linked to your height, weight, age and sex and how active your lifestyle is.

A simpler no-calorie-counting approach involves identifying your body type to determine your daily protein requirement.

I have a number of options that can assist you with your weight loss goals. Contact me by email on awallis@iom.com for full details… no calorie counting!

Where Does Body Fat Go When You Lose Weight?

By: Katherine Zeratsky, R.D., L.D.

When you consume fewer calories than your body needs, your body turns to fat for energy. Your fat cells (triglycerides) provide the fuel for this energy.

Through a series of complex metabolic processes, triglycerides are broken down into two different components — glycerol and fatty acids — which are absorbed into your liver, kidney and muscle. Here, these components are further broken down by chemical processes that
ultimately produce energy for your body.

The heat generated through these activities is used to help maintain your body temperature. The waste products that result are water and carbon dioxide. You excrete water primarily in urine and sweat and carbon dioxide in air exhaled from your lungs.

Source: http://www.mayoclinic.com/health/body-fat/AN01327

What's Holding You Back?

Whilst on holiday a couple of weeks ago, I was sitting having breakfast in Paddington Station in London. Whilst sipping my steaming cup of freshly brewed coffee (yes it was a black coffee!!) and enjoying my creamy bowl of porridge with mixed nuts and manuka honey I was watching a young girl “playing” on the escalators. She was trying to walk up the down escalator.

I remember trying the same thing as a kid and then I realised that this is what a lot of people are doing with their fitness efforts. We always try to make things as difficult as possible.

For example, think of a car that has the hand brake engaged. If you push harder on the accelerator, you'll only run out of fuel quicker, right? But if you release the brake, the car will go farther and faster, and probably use less fuel in the process.

This leads to two important conclusions: First, removing the impediments to your progress will probably help more than extending the amount of time you work out. Second, it's pointless to increase the amount of weight you lift or the amount of volume of your training while those impediments are in place.

So What's Holding You Back?

I have a client who loves to run. Recently he has been suffering from acute pain in his foot. It resulted in him having to see a chiropractor.

What was up with his foot? Nothing! The problem was tightness in his lumbar spine (low back) which resulted in his body changing the way he ran which in turn placed too much force and pressure on his foot.. His legs and feet could handle the load he was placing on his body, but his lower back couldn't.

Since my friend's goal is to get even faster than he was before the injury, what's his best strategy? Keep pushing, despite the fact his injured back has already shown it can't handle this exercise? Or design a program that releases the brakes by strengthening his weakest link?

We have switched to a heavy emphasis on core training that targets greater mobility and flexibility in and around his low back.

Core strength is often the underlying issue, whether we're talking about something major like misaligned vertebrae or something that's annoying but minor, like a lagging body part. The core muscles need to stabilize and protect the spine, particularly when the extremities are in motion. If those muscles aren't strong or stable enough, the first clue could be a lack of strength or niggling pain somewhere else.

So is your core holding you back? It’s food for thought.

I Can’t Control My Craving For Something Sweet. What Can I Do?

You don’t have to give up treats completely, just find healthier alternatives.

Also remember that habits take three to six weeks to make or break, so you’ll need a little patience to get through the initial “change period”.

Experiment with replacement treats, such as fruit, nuts and protein Bars.

Guzzling Food Makes You Fat

Eating quickly makes you put on weight because your stomach does not have time to tell your brain it is full, scientists find.

Researchers found that "wolfing down" your food slows and restricts the release of a special "full up" hormone in your stomach.

That means that you eat more food before the brain realises that your body has already had enough to eat.

The decreased release of these hormones, can often lead to overeating, the researchers concluded.

"Most of us have heard that eating fast can lead to food overconsumption and obesity, and in fact some observational studies have supported this notion," said Dr Alexander Kokkinos, the author of the research.

"Our study provides a possible explanation for the relationship between speed eating and overeating by showing that the rate at which someone eats may impact the release of gut hormones that signal the brain to stop eating."

Dr Kokkinos and his team at Laiko General Hospital in Athens, Greece, had 17 volunteers eat a test meal of 300ml of ice cream at different rates.

Researchers took blood samples for the measurement of gut hormones before the meal and at 30 minute intervals after the beginning of eating, until the end of the session, two and a half hours later.

They found that volunteers who took the full 30 minutes to finish the ice cream had higher concentrations of the hormones PYY and GLP-1, both associated with satiety, and also said they felt fuller.

"Our findings give some insight into an aspect of modern-day food overconsumption, namely the fact that many people, pressed by demanding working and living conditions, eat faster and in greater amounts than in the past," said Dr Kokkinos.

"The warning we were given as children that "wolfing down your food will make you fat" may in fact have a physiological explanation."

The research was published in the Journal of Clinical Endocrinology & Metabolism.

Source: http://www.telegraph.co.uk/health/healthnews/6501182/Guzzling-food-makes-you-fat.html

Go Fish!

Omega-3 fats are good for your heart, but they can also be a boon to your waistline. The reason? High levels of omega-3s may prompt the body to produce more leptin – the hormone that signals fullness – which may lead you to eat less food throughout the day.

One easy way to get these good-for-you fats: Enjoy five ounces of omega-3-rich fish, like salmon, three times a week.

The Cubicle WorkOut

Sitting tensed in your office chair, squinting at a computer screen can lead to headaches and neck and shoulder pain. But a 90-second exercise routine, done every two to three hours, may be all you need for relief.

Here’s how to try the exercises in your workstation. Stand with your back and head against a wall, and repeat each move eight to 10 times:

* Pull your shoulders back until they touch the wall, then release.

* Gently move your head forward and backward without tipping your chin down or head back.

* Cup your hands behind your neck, and ease your head up and back. At home, practice relaxing: Picture your husband in front of the TV and imitate that slack-jawed look; hold the pose for 10 minutes. Then, at work, when you find yourself scrunching up, remember that relaxed feeling and release tension.

Fit For Baby Making?

If your hubby is chubby, it might be harder for you to get pregnant, according to a study presented at the annual conference of the European Society of Human Reproduction and Embryology.

Men with a BMI of 30 or more (considered obese) were 40 percent more likely than those with a normal BMI to have to have sperm abnormalities. And they were 60 percent more likely to have less semen- that reduces the chances of a winner reaching your egg. Excess fat may increase the testicles' temperature and interfere with sperm quality.

So if you are both craving a bun for your oven, join a gym together to achieve not only a great body but to have a body fit for having a baby.

Source: Women's Health Magazine

What’s The Best Exercise For Weight-Loss?

A combination of both anaerobic (weight-lifting and resistance training) and aerobic exercises (fast walking, running, circuit training) will maximize weight loss results.

Ask your Personal Trainer to help you formulate an exercise plan that suits your lifestyle.

What Is The Difference Between Vitamins and Minerals?

Vitamins are organic compounds- they come from living materials – plants or animals, or substances that were once living such as coal.

Minerals are inorganic.

All vitamins are classed as essential nutrients because the body cannot manufacture them and must obtain them from the diet, whereas not all minerals are classified nutrients.

Vitamins are classified are more easily destroyed by heat, light, long storage, cooking and food preparation processes.

Why Does Eating Breakfast Help Control Weight?

by: Katherine Zeratsky, R.D., L.D.

Here are some of the ways regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

• Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
• Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.
• Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.

Unfortunately, more Americans are skipping breakfast. If you're one of them — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.

Source: http://www.mayoclinic.com/health/food-and-nutrition/AN01119

5 Steps to Get Your Fat Loss Workout Back on Track

Already putting off your fat loss workouts until you have more time? Or untilanother project is done?

Let's face it, it's never going to be the perfect time to workout. So if you’vealready fallen off the fitness-wagon, these tips are for you.

Here are my 5 simple steps to help you lose fat and get lean.

1. Find a source of social support. It can be a friend, spouse, orco-worker, but research from Stanford University shows the ideal social supportis a professional that you feel obligated to report to on a consistent basis.

2. Eat 6 small, balanced snacks and meals per day, rather than 2 or 3 largemeals.

3. Commit to eating whole, natural foods such as fruits, vegetables, andlean protein sources, rather than processed foods like muffins, fast food, andsugary snacks. Use a food diary or a site such as http://www.fitday.com/ to monitor yourfood and fluid intake.

4. If you want to lose fat, start by reducing your calorie intake by 200calories per day. One easy way to do this is to replace sweetened beverages withwater or Green Tea.

5. To get lean, you’ll need to include some form of strength training andcardiovascular training. If you haven’t worked out in years, startconservatively and get professional advice on how to structure your workouts inthe safest, and most efficient and effective manner possible.

Stress Less About the Scale

(article from southbeachdiet.com)

Do you weigh yourself every day? Do you worry about even the slightest change in your weight? If you answered "yes" to either of these questions, you may be too focused on the scale — and if you're trying to maintain healthy habits, this behavior can actually be counterproductive.

The truth is that your weight may change from day to day for a variety of reasons. Fluid retention, hormonal fluctuations, constipation, and even the food you ate right before stepping on the scale may cause daily weight fluctuations. These variations can be misleading and worrisome if you don't understand them. For an accurate measurement of your weight, weigh yourself only once each week and on the same scale every time (different scales may give different readings). An even better method of measuring your success is to let your belt be your guide. If your clothes fit better and you feel better, then you're getting healthier — even if the bathroom scale doesn't show big changes.

Ultimately, it's up to you to stop focusing on the scale. Weight loss takes time, so patience is required. Remember, if you're practicing good weight-loss habits like those recommended by the South Beach Diet, you will enjoy better health and the extra pounds will come off along the way — whether you step on the scale every day or never again.

How Healthy Are You?

Want to check out how well you manage your energy balance? Then be brave and face up to our quiz.

Want to make some changes? This is the place to start.

Take the quiz

Just some simple changes to your activity and food choices can make all the difference. So if you want to:

* look and feel fab
* feel more energetic
* have healthy skin
* concentrate better at school, college, or work
* achieve healthier body shape

Check out the questions below to see how well you are doing.

1. Fruit and vegetables are great fillers. Do you:

A eat 5 or more portions of fruit and vegetables a day?
B eat vegetables or fruit at just one meal each day?
C rarely/never eat fruit and vegetables?

NB One portion is a handful of vegetables or a medium piece of fruit. Fresh, frozen, dried, canned fruit and vegetables all count as does a glass of juice.

2. Eating three meals a day is an important part of keeping healthy. Do you:

A always eat three main meals a day including breakfast?
B skip meals 1-4 times a week?
C skip breakfast or lunch everyday?

3. It’s OK to snack provided you get the balance right. Do you:

A eat a variety of snacks including fruit?
B snack regularly if you are hungry or not?
C only snack on chocolate, sweets and fizzy drinks during the day?


4. You need to be active to burn up excess energy and keep fit. Are you:

A active for at least an hour most days?
B active for an hour on only 2 or 3 days a week?
C most likely to spend your leisure time sitting indoors?


5. Taking care to balance your portion sizes is an important of managing your energy intake. How supersized are your portions? Do you:

A know when you have had enough to eat mealtimes and sometimes leave food on your plate?
B have to finish your meal even though you feel uncomfortably full?
C finish off your meal and start snacking within the hour?


6. Foods eaten “out” are often higher in energy than those eaten at home. Do you eat out (other than at school or college) or have takeaways:

A once, or less than once a week?
B 2 to 3 times a week?
C More often than 3 times a week?



How Healthy Are You?

You got 2 A’s, 0B’s and 0 C’s


If you answered mainly A’s

Well done, looks like you are making some really great choices to help you have and keep a healthy body. Check out the rest of this website for more ideas on healthy meals and snacks and ways to keep active.

If you answered mainly B’s

Rating more fruit and vegetables, exercising more regularly and eating three balanced meals everyday is great for energy balance, which helps you stay in shape. Try to keep active for at least an hour everyday even if it’s only walking to and from school, college or work everyday.

If you answered mainly C’s

Some simple changes to your eating and activity patterns are all that’s needed to set you on the right track towards a healthier energy balance. So if you want to get things under control check out the rest of this website for more advice.