tag:blogger.com,1999:blog-73819891153372848662024-03-08T08:24:19.734+00:00Toughen UpAnonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.comBlogger103125tag:blogger.com,1999:blog-7381989115337284866.post-57878315069234091092015-12-28T18:30:00.000+00:002015-12-28T18:30:00.706+00:00Do we need to CLEANSE?<div style="text-align: center;">
Why Cleanse?</div>
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Put most simply, cleansing involves giving your body a break from anything toxic, so that the body can work these toxins out of your system. The outcome of a successful and well-planned cleanse is that you will be likely to experience:<br />
- more energy<br />
- clearer skin<br />
- weight loss (if needed)<br />
- brighter eyes<br />
- a stronger immune system<br />
- greater mental clarity<br />
- increased self confidence<br />
- and when necessary a great boost against illness.<br />
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A cleanse basically cleanses your body, and makes you feel like you are bursting with energy and on top of the world!<br />
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<b>So Why is Cleansing Necessary?</b><br />
The body is constantly in a flux of cleansing, however due to the modern diet, our heightened daily stresses, the toxic chemicals we ingest daily, and the increase in chronic degenerative diseases the body often needs a helping hand and to be cleansed so that it can work more effectively to eradicate these toxins from the body.<br />
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<b>Why Do So Many People Cleanse to Lose Weight?</b><br />
Although it may seem strange - fat is actually saving your life!<br />
The body retains fats as a way to protect the vital organs in the body from the toxins that we ingest (and create through stress). It is literally a last resort, life saving action to hang on to fat. However, this should give you some indication as to how harmful these toxins must be as to retain fat as a defence mechanism the body must be fairly desperate - as we all know - excess fat leads to a whole host of other degenerative conditions and diseases!<br />
So when we cleanse the body of toxins, we give the body a chance to repair and strengthen itself - and when the toxins disappear, guess what happens to the protective layer of fat...yes, that disappears too!<br />
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<b>What Does a Cleanse Do?</b><br />
A cleanse helps to strengthen the organs that the body uses to flush toxins from the body on a daily basis. These include the skin, the lymphatic system, the intestines, liver, lungs, and kidneys.<br />
These toxins could invade the body from a variety of sources including the environment, foods, drinks, stressful lifestyle (for instance alcohol, tobacco, pesticides, heavy metals, food additives, oral contraceptives, and drugs).<br />
Cleansing works because it gives your body a break from the toxic excesses that modern life creates. By removing the body's necessity to burn energy digesting heavy, sugar and fat-laden meals and snacks that are difficult to digest and metabolise, and which play havoc with blood sugar, your energy is released to cleanse and regenerate your bodies tissues and vital organs.<br />
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<b>Will I Need to Starve Myself?</b><br />
A common misconception is that cleansing the body involves restricting your food and basically starving yourself for days on end. Not a very appealing thought, and you can understand why the people who attempt this ill-fated approach often fail and then renounce their new-found drive<br />
for a healthy lifestyle!<br />
A perfect example of a slightly crazy, and most definitely idiotic detox is the 'Lemonade Diet' popularised in the 1990's and somehow still being attempted across America today! This diet involves consuming nothing but homemade lemonade (containing maple syrup!) for anything up to<br />
14 days and beyond, with the mantra - if you feel hungry, just have another glass of lemonade! I'm sure I do not have to explain the dozen flaws in this plan - but let me assure you, a proper cleanse is about abundance, not starvation. OUR detox provides you with ALL the nutrients you need and more.<br />
To give your body the tools it needs to detoxify, cleanse and regenerate a programme must give the body even more vitamins, minerals and nutrients than normal. THIS is why ours works so well.<br />
Our regime increases your intake of foods and drinks that serve our bodies well as building blocks...(and) provides protective antioxidants and simultaneously cuts out those habits that rob you of nutrients and optimal health.<br />
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<b>What If I Have a Bad Day?</b><br />
The most important thing to remember is that if you have a bad day it is not the end of the world and it should certainly not spell the end of your cleanse. You should use this opportunity to think about what went wrong, why you made the decision to move away from your goal and use this as an opportunity to understand how you will respond next time. Worrying about it will do no good - so don't beat yourself up, see it as a positive step towards improving your health.<br />
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<b>What About Temptations?</b><br />
There will always be temptation! The best way to combat this is to address it before it becomes a problem and two excellent techniques for doing this is to set measurable and achievable goals and to create a list of all of the benefits you will gain from following through with your cleanse and all of the things you stand to lose if you do not follow through. This list can then be copied and placed strategically around the home, office and even your car! It is also a good idea to run through the list and carefully consider each point when you wake up (to set yourself up for the day) and before you go to bed (to reward yourself and give yourself a pat on the back!).<br />
The list can include anything you like, and can be spread over time - for instance,<br />
- what will life be like in 1, 5, 10, 20 years if you follow through with the detox and start a new healthy lifestyle?<br />
- If you achieved your health goals, how would this affect you?<br />
- if you did not achieve them, what would your life be like then?<br />
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The list could look something like this:<br />
If I Achieve My Health Goals:<br />
- I will have loads more energy to achieve the things I want in life<br />
- I will be able to spend more time playing with the kids<br />
- I will be able to get up earlier and go running, swimming etc<br />
- I will have energy all through the day<br />
- I will have the body of my dreams<br />
- I will be able to attract the man/woman of my dreams<br />
- I will be able to wear a swimsuit/swimmers<br />
this summer!<br />
- My confidence will be through the roof<br />
- I can buy that dress/suit/shirt I have always wanted<br />
- I can start wearing shorts/a skirt!<br />
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If I do not follow through on my commitment to achieve my health goals:<br />
- I will be so fat/thin for the rest of my life<br />
- I will have no energy<br />
- My skin will be blotchy<br />
- I will be bloated and heavy<br />
- I will have no mental clarity<br />
- I will still find it difficult to get up in the morning<br />
- I will still be too embarrassed to wear x, y, z<br />
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These are only very basic examples to give you an idea - you should really try to be as detailed as possible and as emotionally charged as possible for yourself - throw yourself into it and you will be surprised on how much of a motivating effect it can have. Be graphic, aim high with your expectations!<br />
Of course - another great way to avoid temptation is to remove it! Clear your cupboards of ANY unhealthy foods...and enjoy it! This is a great way to embrace your new lifestyle!<br />
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<b>'Ouch, My Head Hurts!' Is This Normal?</b><br />
When cleansing people often experience what is known as 'cleanse flu' or 'cleanse crisis'. As your body is systematically cleansing itself of toxins and pollution, this is the period during the programme that these toxins are being eliminated from the body. Different people experience<br />
different symptoms, but commonly they can include headaches, nausea, cold-like symptoms (blocked nose, shivers etc), spots and pimples etc. Different people also experience these symptoms in varying degrees of severity, with some people not experiencing them at all! Fear not though, as these feelings are never more than uncomfortable and they rarely impact too much upon your normal daily routine. The symptoms also usually occur between days 1-3, so it can be planned that these days fall over a weekend, or even better a long weekend/holiday.<br />
The best medicine is to drink lots of fluids to help speed up the toxin flushing process, especially vegetable juices or green drnks in days 3-9'. Have lots of rest and try to relax - but remember, try to steer clear of pharmaceutical medicines (where possible) as these may end up putting more toxins back into your body.<br />
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<b>If you wish to try the 9 day cleanse or mini 5 day cleanse contact: <a href="http://www.toughenup.co.uk/forever_aloe-inspired.html" target="_blank">Toughen Up</a></b></div>
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As ever, always consult with a medical practitioner before undertaking any new dietary changes and seek their professional advice. If symptoms persist - go to see your doctor!<br />
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Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-7484695465551253782015-12-05T13:56:00.002+00:002015-12-05T14:09:51.782+00:00Aloe Vera: top 12 health benefits<h2 style="text-align: center;">
<span style="font-weight: normal;">Aloe Vera has so many health benefits! </span></h2>
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Aloe Vera contains over 200 active components including vitamins, minerals, amino acids, enzymes, polysaccharide, and fatty acids – no wonder it’s used for such a wide range of issues<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
Humans have used aloe therapeutically for over 5000 years – The list of benefits and effects for this miraculous plant are many.<br />
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Here is a list of the Top 12 Benefits of Aloe Vera (including some medicinal uses):<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<b>1. Aloe Vera Is High in Vitamins & Minerals:</b><br />
Aloe Vera contains many vitamins including A, C, E, folic acid, choline, B1, B2, B3 (niacin), B6. Aloe Vera is also one of the few plants that contains vitamin B12.<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
Some of the 20 minerals found in Aloe Vera include: calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, manganese.<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
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<b>2. Aloe Vera is high in Amino Acids & Fatty Acids Amino acids are the building blocks of protein. </b><br />
There are about 22 amino acids that are necessary for the human body and it is said that 8 of these are essential. Estimates of the amino acids found in aloe range from 18-20 amino acids, with all 8 essential amino acids. Aloe Vera also includes quite an impressive range of fatty acids. Aloe contains three plant sterols, which are important fatty acids – HCL cholesterol (which lowers fats in the blood), campesterol, and B-sitosterol. All are helpful in reducing symptoms of allergies and acid indigestion. Other fatty acids include linoleic, linolenic, myristic, caprylic, oleic, palmitic, and stearic.<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
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<b>3. Aloe Vera is an Adaptogen Aloe vera is a well-known adaptogen. </b><br />
An adaptogen is something that boosts the body’s natural ability to adapt to external changes and resist illness. It is thought that aloe’s power as an adaptogen balances the body’s system, stimulating the defense and adaptive mechanisms of the body. This allows you an increased ability to cope with stress (physical, emotional and environmental stress like pollution)<br />
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<b> 4. Aloe Helps with Digestion Poor digestion is related to many diseases. </b><br />
A properly functioning digestive tract is one of the keys and foundations of health. Aloe is known to soothe and cleanse the digestive tract and help improve digestion. The interesting thing about taking aloe internally is that, because it is an adaptogen, it helps with either constipation or diarrhoea, helping to regulate your elimination cycles in whatever way you need. It’s been a great remedy for people with problems such as irritable bowel syndrome as well as acid reflux. Aloe also helps to decrease the amount of unfriendly bacteria and in our gut keeping your healthy intestinal flora in balance. Aloe is also a vermifuge, which means it helps to rid the body of intestinal worms.<br />
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<b> 5. Aloe Helps in Detoxification Aloe Vera is a gelatinous plant food, like seaweeds and chia seeds. </b><br />
The main benefit to consuming gelatinous plant foods in your diet is that these gels move through the intestinal tract absorbing toxins along the way and get eliminated through the colon. This will help the proper elimination of waste from your body and help the detoxification of your body.<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
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<b> 6. Aloe Alkalizes the Body; disease cannot manifest in an alkaline environment. </b><br />
Most people are living and subsisting on mostly acidic foods. For great health, remember the 80/20 rule – 80% alkaline forming foods and 20% acidic. Aloe Vera is an alkaline forming food. It alkalizes the body, helping to balance overly acidic dietary habits.<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
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<b> 7. Cardiovascular Health</b><br />
There hasn’t been a lot of studies conducted on Aloe’s effect on cardiovascular health, but there has been some research to show that Aloe Vera extract injected into the blood, greatly multiplies the oxygen transportation and diffusion capabilities of the red blood cells. According to a study published in the 2000 issue of the British Medical Journal, beta sitosterol helps to lower cholesterol. By regulating blood pressure, improving circulation and oxidation of the blood, lowering cholesterol, and making blood less sticky, Aloe Vera juice may be able to help lower the risk of heart disease.<br />
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<b> 8. Aloe Helps Boost the Immune System</b><span class="Apple-tab-span" style="white-space: pre;"> </span><br />
Given the stresses of our daily lives, everyone can use a boost to their immune systems. The polysaccharides in Aloe Vera juice stimulate macrophages, which are the white blood cells of your immune system that fight against viruses. Aloe is also an immune enhancer because of its high level of anti-oxidants, which help combat the unstable compounds known as free-radicals, contributing to the aging process. (Free radicals are a bi-product of life itself, it is a naturally occurring process but we can overload ourselves with unnecessary free-radicals by living an unhealthy lifestyle). Aloe is also an antipyretic which means it used to reduce or prevent fever.<br />
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<b> 9. Aloe Vera is Great for the Skin</b><br />
Because of aloe’s well-known healing properties for the skin, aloe is one of the primary compounds used in the cosmetic industry. It is a known vulnerary, (meaning it helps heal wounds) and is great for applying topically to burns, abrasions, psoriasis and even to bug bites. Aloe acts as an analgesic, acting to help relieve pain of wounds. It’s feels especially good to cut a stem of aloe, place it in the fridge and rub it on sun burnt skin – the immediate soothing effect feels like an absolute lifesaver. Aloe is also an antipruritic: A substance that relieves or prevents itching. Aloe Vera is an astringent: which causes the contraction of body tissues, typically used to reduce bleeding from minor abrasions.<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
Due to aloe’s high water content (over 99% water) it is a great way to hydrate, moisturize and rejuvenate the skin. Aloe increases the elasticity of the skin making it more flexible through collagen and elastin repair. Aloe is an emollient, helping to soften and soothe the skin. It helps supply oxygen to the skin cells, increasing the strength and synthesis of skin tissue and induces improved blood flow to the skin through capillary dilation.<br />
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<b>10. Aloe Vera is a: Disinfectant, Anti-biotic, Antimicrobial, Germicidal, Anti-bacterial, Anti-septic, Anti-fungal & Anti-viral:</b><span class="Apple-tab-span" style="white-space: pre;"> </span> <br />
Aloe Vera’s active ingredients are sulphur, lupeol, salicylic acid, cinnamic acid, urea nitrogen and phenol which are substances that prevent the growth of disease-causing micro-organisms and act as a team to provide antimicrobial activity thus eliminating many internal and external infections, also active against bacteria. It also helps to treat fungal and viral infections.<br />
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<b> 11. Aloe Helps Reduce Inflammation </b><br />
Aloe Vera contains 12 substances, including B-sisterole, which can help to slow down or inhibit inflammation. This may be able to help with painful joints due to stiffness and help improve joint flexibility.<br />
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<b>12. Weight Loss </b><br />
A Secondary effect Improving your digestion, and detoxifying your body will have a secondary effect of promoting weight loss because when you start to improve your digestion you naturally eliminate more efficiently, which is a primary way that we all detoxify – through our bowels. This will lighten your toxic load on your body and will give you more energy.<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
The <a href="http://www.toughenup.co.uk/purify-preparation-performance.html" target="_blank">Clean9</a> and <a href="http://www.toughenup.co.uk/forever_aloe-inspired.html" target="_blank">Aloe</a> are different from other plans as we intend to rid of the toxins in our body. The body holds on to fat as a protection mechanism from the toxins so, if we get rid of the toxins the body let's go of the fat. This also helps us to keep the health benefits much longer post cleanse.<br />
This helps us not 'YOYO' and go straight back to how we started before!<br />
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<a href="https://shop.foreverliving.com/retail/entry/Shop.do?store=GBR&language=en&distribID=440500081826" target="_blank">Check out our Online store of Aloe Vera inspired products</a>
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Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-789794957671978142015-11-13T10:42:00.002+00:002015-12-04T11:27:03.953+00:00Fuelled by Argi<center>
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<b>Argi+ – 6 Ways it helps you to Run</b></h1>
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L-arginine has been called the miracle compound – and for good reason! Since Nobel Prize winner Dr Ferid Murad’s discovery of Nitric Oxide in the 1980s he says that he is no longer surprised at the ways in which amino acid L-arginine can impact on our cardiovascular system and general health.
Whether taken for general health, as a sports supplement or for elite performance, Argi+ is regarded as the very best source of L-arginine that we can provide our bodies because of the synergistic combination with vitamins and herbs.
<b>As a runner, I have found that Argi+ helps me in numerous ways –</b>
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<li><b>Argi+ makes my running easier</b> – my steps feel lighter and my heart rate is lower for the same pace. I’ve tried this over 5k, 10k and 20k distances.</li>
<li><b>You are getting a huge Vitamin C and Vitamin D dose with the super fruits added in Argi+</b> – and, so far I’ve managed to avoid the ‘overly gaunt’ look a lot of runners get. This also means that I seem to be less likely to get colds or pick up viruses after hard training sessions.</li>
<li>Drinking Argi+ after a run means that, for me, my <b>muscles recover faster and I get less stiffness</b> in the following morning or the morning after. I also use a recovery protein shake (Forever Lite) too and I believe the Argi+ helps get the nutrition into the muscles more effectively. In fact, on race days, I will mix my Forever Lite protein and nutrition shake with my Argi+ in a glass of water about 3 hours before running. I then find that I have much more strength at the end of the race which I believe is because the Argi+ is helping deliver the extra protein into the muscles where it is needed.</li>
<li><b>With Argi+ I just feel like I’ve got more energy!</b> If I use it late in the afternoon, it often keeps me awake and alert for a hour or two after my normal bedtime – which is not always a good idea!</li>
<li><b>I run faster and perform better with Argi+.</b> On the occasions that I don’t take my Argi+ (ie. I go straight out for a run and don’t have a chance to have my Argi+ drink 45 minutes before leaving) my legs feel heavier and my breathing is more laboured. It is difficult to measure the exact impact, but I would say that I lose between 1 and 2 minutes on a 25 minute run when I am without my Argi+.</li>
<li>I also believe that Argi+ <b>helps me to avoid injury by increasing the recovery rate of my muscles</b> so that I reduce the risk of muscle tears and injuries when I next train. It also means that muscles are in better condition the next day or for the next run, so I am less likely to tear a muscle or develop an injury.</li>
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We know from research that L-Arginine, the key amino acid in Argi+, does help deliver more nutrition to the muscles. We also know that L-Arginine helps improve and protect the circulatory system by helping the body create sufficient nitric oxide to dilate the blood vessels and to improve the delivery of oxygen and nutrients to all of your tissues and critical organs. I feel that Argi+ is a smart addition to my nutrition.
Head over to our <a href="https://shop.foreverliving.com/retail/entry/Shop.do?store=GBR&language=en&distribID=440500081826">Online Shop</a> to order your Argi+.Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-53268686527867114712015-09-04T11:47:00.000+01:002015-09-04T12:42:33.752+01:00Metabolism Boosting tips<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-vgmbjqXzyg8/Velt8FXSvYI/AAAAAAAAAns/kpmTfIGbaH8/s1600/water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-vgmbjqXzyg8/Velt8FXSvYI/AAAAAAAAAns/kpmTfIGbaH8/s320/water.jpg" width="320" /></a></div>
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<li>Keep hydrated<br>
Drinking the recommended 8 cups of water a day will help your body function at peak performance levels.</li>
<li>Keep calcium levels up
<br>Obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Choose low-fat dairy, cheese, yoghurt, tofu or oatmeal to keep your levels up.</li>
<li>Vitamin C<br>
Vitamin C and calcium work together like a fat-burning dynamic duo. Calcium speeds up your metabolism whilst vitamin C helps the body to absorb the mineral.</li>
<li>Vitamin B<br>
B is key to maintaining a healthy metabolism. Try adding nuts, seeds, chicken, beef or fish into your diet.</li>
<li>Reduce alcohol There is a significant dip in your metabolic rate following a night of drinking. Combined with hangover cravings and you are in for double trouble.</li>
<li>Eat constantly<br>
Snacking doesn't have to be a no, no. An empty growling stomach means you are not supplying enough fuel. This is a sure way to slow down your bodies basic functions. Choose high-fibre, high protein snacks like low-fat cheese, vegetables or Greek yoghurt... to curb the hunger pangs.</li>
<li>Non diet, diet soda Although it may have low or zero calories diet sodas have adverse effects on your metabolism and can lead you to craving more sugary things.</li>
<li>7 to 8 hours sleep<br>
Sleep is essential to a healthy body as this is the time you r body gets to recover and repair. Cutting down on sleep limits the amount of healing time your body has and reduces its performance.</li>
<li><a href="http://www.toughenup.co.uk/classes.html">Resistance training</a><br>
1 pound of muscle burns 35 to 50 calories whilst 1 pound of fat burns 5 to 10. You don't have to lift heavy, even light weights at high repetitions will greatly improve muscle tone and burn fat.</li>
<li><a href="http://www.toughenup.co.uk/classes.html#outdoorfitness">Interval training</a><br>
Interval training, HIIT, Fartlek... this type of training allows you to burn more calories in a shorter period of time. no more 'don't have time', excuses.</li>
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<br />Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-59789316532418289882015-05-17T18:53:00.001+01:002015-05-17T18:53:18.862+01:00May: Virtual Fitness challenge<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/Un-LYA9nq2Q" width="459"></iframe>Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-71244412291354383612015-04-15T11:42:00.001+01:002015-04-15T11:45:13.920+01:00Flat Belly Action Plan<div class="separator" style="clear: both; text-align: center;">
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Promotes increased energy and Good health</div>
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This drink can play a huge role in your plans to achieve a flatter stomach.</div>
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INGREDIENTS:</div>
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2 litres water</div>
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1 teaspoon freshly grated ginger</div>
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1 medium cucumber, sliced</div>
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1 medium lemon, sliced</div>
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12 small mint leaves</div>
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Place ingredients in a large pitcher and leave overnight.</div>
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Drink the whole pitcher throughout the following day.</div>
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Enjoy your flatter stomach and slimmer waistline.</div>
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Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-75805297942159498292015-03-20T18:49:00.000+00:002015-03-20T18:49:13.511+00:005 Things You Don't Know About Body Fat <div class="separator" style="clear: both; text-align: center;">
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Fat is the ultimate three-letter word, especially the kind that you spend so much time watching your diet and hitting the gym to keep at bay (or at least to keep off your butt). But beyond making you look less-than-svelte, fat can have significant physical and emotional implications. </div>
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<strong style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Fat Comes In Different Colors</strong></div>
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More specifically, there are different types of fat that have different hues and functions: white, brown and beige. </div>
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<ul>
<li>The white fat is what most people think of as fat -- pale and useless. Useless in that it has a low metabolic rate so it doesn't help you burn any calories the way muscle does, and it's the predominant type of fat in the human body, encompassing more than 90 percent of it. In other words, it's a storage unit for extra calories.</li>
<li>Brown fat is darker in color due to a rich blood supply and can actually burn calories rather than storing them -- but only if you're a rat (or other mammal); certain critters can activate brown fat to burn calories and generate heat to keep them warm in winter. Humans, sadly, have so little brown fat that it won't help you burn calories or keep you warm.</li>
<li>The third type of fat, beige fat, is in between white and brown in terms of its calorie-burning ability, which is actually very exciting. Why? Because researchers are looking into ways to shift white fat cells into more metabolically active beige ones via diet and exercise or supplements. In fact, there is preliminary evidence that certain hormones which are activated by exercise may convert white fat cells into beige ones, as well as some evidence that certain foods such as brown seaweed, licorice root and hot peppers may have the ability to do this as well.</li>
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<strong style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">The Fat On Your Butt Is Healthier Than The Fat On Your Belly</strong><br style="box-sizing: border-box;" />It's probably safe to say that no woman favors the fat on one body part over another, but it's actually safer health-wise to be more of a pear than an apple. Belly fat, also known as visceral fat, is much more responsive to the stress hormone cortisol compared to the fat on your thighs or butt, so when stress hits hard (and you don't find a healthy way to handle it), any extra calories consumed are more likely to end up around your middle.</div>
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Belly fat is also much more inflammatory than fat located elsewhere in the body and can create its own inflammatory chemicals (as a tumor would). These chemicals travel to the brain and make you hungry and tired, so you're more likely to overeat or eat junk food and not exercise, thus creating a vicious cycle and perpetuating the storage of more belly fat. The good news is that anything that helps you reduce inflammation helps reduce those signals to the brain. </div>
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<strong style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">First You Burn Calories, Second You Burn Fat</strong><br style="box-sizing: border-box;" />The term "fat-burning" is often thrown around in fitness circles, but as an expression of weight loss, it's indirect. Before you "burn" fat, you burn calories, whether those calories come from stored carbohydrates (glycogen and blood sugar) or from stored body fat. The more calories you burn during each workout, the bigger deficit you will create and the more fat you will lose.</div>
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You can also create a calorie deficit by eating less. The trick, though, is time, since it's hard for most people to put in the time needed to burn enough calories to make a weight-loss dent. Fitness experts recommend using high-intensity interval training (HIIT) to burn as many calories as possible in as short amount of time as possible. This method, which alternates between hard/easy efforts, can burn double the calories in the same amount of time spent exercising in a steady state.</div>
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<strong style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Fat Affects Your Mood</strong><br style="box-sizing: border-box;" />Certainly there is no easier way to ruin your day than seeing you've gone up a few numbers on the scale, but having excess fat -- especially around your belly -- activates that inflammation/cortisol cycle, which studies show may be a factor in serious mood disorders like bipolar disorder. If you're stuck in a stress/eat/gain/stress cycle, however, you're likely to experience at least a perpetually low mood, even if you don't have an actual clinical condition.</div>
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To help break the cycle, try eating a square of dark chocolate, there is just enough sugar to satisfy a stress-induced craving, but the healthy flavonoids help calm inflammation that leads to more stress. Low-fat dairy products like yogurt can have a similar effect -- the combination of calcium and magnesium can help calm the stress response.</div>
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<strong style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Even Skinny People Can Have Cellulite</strong><br style="box-sizing: border-box;" />The dreaded c-word is caused by fat trapped under the skin (known as subcutaneous fat). The overlying skin "dimples" are created by connective tissues that tie the skin to the underlying muscle, with fat trapped in between like a sandwich. You don't need a lot of fat to cause a dimpling effect, so you can be in great shape and have low body fat but still have a little pocket of dimpled fat, for example, on your butt or the backs of your thighs.</div>
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Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-46232914934252622712015-03-08T16:52:00.000+00:002015-03-08T16:52:19.097+00:00No More Excuses! 10 Tricks That'll Motivate You to Work Out It's true what they say: 80 percent of success is just showing up. Once you're there — you're there. This advice can be hard to take when, after a late night of fun, your alarm goes off before the sun is up. <br />
Propelling yourself to the gym, pool, mat, or trail can feel like a hurdle in its own right, but it's always one worth jumping. If you've resolved to work out more this year and get fit for 2015, motivate yourself to keep on sweating with these tricks.<br />
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<li>Channel that glorious post-workout feeling. Whenever you feel the instinct to skip a sweat session, imagine how accomplished and energized you feel after just 30 minutes or an hour of exercise. Just get there already.</li>
<li>Make a date with a friend or fitness trainer. If you set a time to meet someone, you'll feel obligated to go, even when your mind and body are telling you otherwise. </li>
<li>Create a healthy post-workout routine and make time for it, too. Reward yourself after a workout by scheduling extra moments to relax in the steam room, blow out your hair to perfection, or get a hot coffee or a protein-rich smoothie. </li>
<li>This is the simplest, and possibly hardest, piece of advice to follow: schedule your workout early in the morning before the day's distractions detour you from lofty intentions. </li>
<li>Carry a motivational token or photo with you. Beyoncé keeps a painting of an Oscar at the gym, so she's literally running toward her next goal. Instead of commissioning a masterpiece, snap a shot of the dress you want to wear on your next date, a beautiful beach you hope to visit this year, or even yourself at your best, and make it the wallpaper on your phone. When you feel like caving, look at it. </li>
<li>Instead of going home to watch your favorite show on the couch, suit up and watch it on the treadmill. If your gym doesn't have TVs on each machine, load up your iPod or iPhone.</li>
<li>Try something new. Sign up for an exercise class you've never taken before, take a hike to a vista point, ride your bike to a new trail, work out at a different time of day or try a <a href="http://www.toughenup.co.uk/virtual-bootcamp.html" target="_blank">virtual challenge</a>.</li>
<li>Throw on your favorite workout wear and some lip gloss. Kelly Osbourne admits to dolling up so she feels positive and pretty when she sees her reflection working out.</li>
<li>Avoid taking a physical dip by fueling your body with a healthy pre-workout snack. You'll have something to burn and a boost of protein to keep your eye on the prize.</li>
<li>Give yourself a gold star. Plot out a reward system and treat yourself when you hit your goal of workouts per week, weight loss, or the finish line. Wouldn't a massage or a pedicure feel great after all your hard work? </li>
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</small>Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-80082142852449091722015-03-06T20:50:00.002+00:002015-03-06T20:50:23.894+00:00Need Motivation? Exercise with a friend<div class="separator" style="clear: both; text-align: center;">
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Exercising regularly is good for not just your weight and/or weight loss goals but also health and overall well being. Many studies have shown that regular exercise has mental benefits too.<br />It can ease depression, stress and irritability.<br />
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Look forward to your workout instead of dreading it</div>
<br /><strong>Think of Tomorrow not Today.</strong> <br />Always think about how much better you will feel after you workout instead of dreading getting started. Have you ever regretted a workout? I'm sure you have regretted not working out though!<br />
<br /><strong>Preparation.</strong> <br />Plan your day around an exercise routine. Thinks of exercise as a commonly as you would your shower, brushing your teeth and eating. Yes there are days you have had to miss a shower but didn't you feel so much better when you had the time to shower? Don't you normally plan a shower as part of a daily routine?<br />
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<strong>Alternatives.</strong><br />
As well as having healthy food options available to stop you snacking on fast/ processed foods. You should have options in case work, family or other obstacles force you to miss a planned gym session. have a quick <a href="http://www.toughenup.co.uk/virtual-bootcamp.html" target="_blank">workout</a> prepared that you can do anywhere as a backup.<br /><strong>Keep Track.</strong> <br />Look at your calendar. Don't think about it as a daily chore but instead average out a low estimate of pounds you can lose if you stick with your plan and look ahead on the calendar. In two weeks you know you won't regret it, so think of a day you mark on the calendar, your difference in how you feel and how much closer you are to your weight loss goal!<br />
<br /><strong>Find Exercise Friends.</strong> <br />Many studies have shown having a friends to help keep you on track, motivated and inspired is a huge step toward regular and consistent exercise! An exercise friend will also help you look forward to exercise instead of dreading it!<br />
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Exercise with Friends<br />
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Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-13219590720527519722015-03-01T11:25:00.001+00:002015-03-01T11:25:47.641+00:00Resolutions fading fast? Set yourself interim goals<!-- leftcolumn -->
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How to stick to your goals</h3>
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Things like healthy eating, regular exercise and giving up smoking can have a real positive impact on our mental and physical health and are central to many people’s New Year's resolutions. </div>
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Every year millions of people make resolutions yet almost 80% of us fail to achieve them. Most of us strive for unrealistic goals and ultimately set ourselves up for a failure. <br />
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<strong>Be realistic</strong></div>
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Unattainable goals are often the enemy of achievable resolutions. Change one small thing at a time. <br />
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<strong>Planning helps</strong><br />
Don't wait until the last minute - plan ahead. <br />
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<strong>Develop a support network</strong><br />
Friends, family and colleagues can all help you - talk to them about what you're planning to do and tell them how they can help. <br />
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<strong>Measure your successes</strong><br />
Stay motivated by measuring how far you've come each week, whether it is miles or inches. This will help you realise how small changes can make a big difference. <br />
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<strong>Reward yourself</strong><br />
Celebrate when you succeed with a treat, which doesn't necessarily have to be the thing you're trying to avoid. You might reward the first month of your successful diet with a night at the cinema. <br />
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<strong>Treat failure as a small setback</strong><br />
If you slip and break your diet, forget to exercise or have a secret cigarette, don’t despair! Learn from the setback: what situations made you slip? Can you avoid them next time? Don't obsess over small setbacks - it won't help you achieve your goal. <strong>Start fresh the next day. Don't give up!</strong> <br />
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<strong>Make your resolution stick</strong><br />
After a couple of weeks, the changes you've made will become a habit and part of your routine, so don't be discouraged if you're still finding it hard after the first week. Stick to it and it will only get easier!<br />
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<b>Give <a href="http://www.toughenup.co.uk/virtual-bootcamp.html" target="_blank">Virtual Fitness Training</a> a try</b></div>
Virtual Fitness Training gives you a set exercise and number of repetions or distance to be covered, that you must complete within a specified time period.<br />
By taking on one of these challenges once a month or whenever you need to push yourself. It can help to keep you motivated and on track with your fitness goals.<br />
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<strong>How does it work?</strong><br />
Sign up to the challenge you wish to attempt. You have one calender month to complete the challenge so have as many attempts as you need.<br />
When you are ready to perform the challenge, record or get a friend to record you completing the task and upload it to us for verification. <br />
Once verified, at the end of the event period a medal will be sent out to you.<br />
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We also support Macmillan Cancer Support charity so whilst you are keeping your fitness on track you are also helping to support a great charity in their work.<br />
We make our donations via <a href="http://www.givey.com/" target="_blank">Givey</a> which unlike some other organisations give 100% of your donation to the charity<br />
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Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-40057782843756731132015-02-28T14:42:00.000+00:002015-02-28T14:42:20.907+00:00How To Crank Up Your Metabolism<h2 style="text-align: center;">
Don’t settle for a sluggish system. Boost your calorie-burning superpowers with these expert tips to burn fat 24/7.</h2>
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Have you ever watched a slim woman wolf down a giant bag of Kettle Chips and then wondered where she puts it all? </div>
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Well, she doesn’t put it anywhere. More likely she has a Maserati-fast metabolism that incinerates fat before it has had chance to latch on to her thighs.</div>
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Of course, to some degree our bodies hum along at a preset speed determined by gender and genetics – but there’s still plenty of wiggle room. In fact, you can rev up your metabolism to burn around an extra 500 calories every day simply by making a few pain-free lifestyle swaps.</div>
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“You actually have a huge amount of control over your metabolic rate,” says John Berardi, author of <em>The Metabolism Advantage</em>. While peoples’ metabolism typically nose-dives with age (see below), studies show that you can limit that decline to as little as 0.3% per decade – without gruelling daily sweat sessions and extreme diets.</div>
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Here we reveal the experts’ metabolism-stoking tips to help you fire up your body’s internal inferno and scorch through fat.</div>
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FIRST THING IN THE MORNING</h4>
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<strong>Metabolic Rating: 3</strong><br />
Eat a decent breakfast. Every. Single. Day. If you don’t, your metabolism goes into starvation mode (it’s paranoid like that) and slows to a crawl. In fact, research published in the <em>American Journal of Epidemiology</em> found testers who ate no less than 22% and up to 55% of their total daily calories at breakfast gained only 1.7lb on average over four years. But those who ate less than 11% of their calories first thing gained nearly 3lb. See the pattern there?<br />
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<strong>Crank it up: </strong>Go for morning munchies that are slow to digest. Try a mix of lean protein with complex carbohydrates and healthy fats. Berardi recommends an omelette made with one egg and two egg whites, plus a handful of sliced mixed peppers and onions. Follow that with a small bowl of porridge topped with a handful of frozen berries and 3tbsp of omega-3-loaded flaxseed (try Linwoods, £5 for 425g from Tesco). Great, now you’re firing on all cylinders.</div>
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AT THE OFFICE</div>
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<strong>Metabolic rating: 2</strong><br />
Rejoice, caffeine addicts. According to a study in the US journal <em>Physiology & Behavior</em>, the metabolic rate of people who regularly drank caffeinated coffee was an average of 16% higher than those who drank decaf. “Caffeine stimulates your central nervous system by increasing your heart rate and breathing,” says Robert Kenefick, a research physiologist at the US Army Research Institute of Environmental Medicine. We won’t argue with that, Sir.<br />
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<strong>Crank it up: </strong>Follow your morning cup of the black stuff with an ice-cold glass of water. Researchers at the University of Utah found just drinking one glassful can raise your body’s metabolic rate by up to 30 per cent and keep it raised for around 10 minutes. The theory is your body has to burn extra calories to maintain its core temperature. Get your recommended eight glasses a day.</div>
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AT THE GYM</div>
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<strong>Metabolic rating: 3</strong><br />
Swap hours on the treadmill for the Tabata Method. This school of exercising is all about fast and furious intervals – 20 seconds of gut-wrenching effort followed by 10 seconds of rest, repeated a total of eight times over four minutes. Studies have shown working out this way is as effective at boosting your metabolism as much longer lower-intensity sweat sessions.<br />
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<strong>Crank it up: </strong>Geoff Bagshaw, a trainer at Equinox gyms, has come up with this three-move sequence. Do as many reps as you can of the first exercise in 20 seconds, rest for 10 seconds, then repeat eight times. Rest for two minutes, then do it again for the other two exercises. Got it?<br />
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Lunge with a bicep curl: Holding dumbbells at your sides, step back into a lunge, curling the weights up to your shoulders. Repeat on other leg. That’s one.<br />
Squat overhead press: Hold your dumbbells at shoulder height, arms bent, and lower into a squat. Now raise the weights to the ceiling as you push back up.<br />
Push-ups: You know this one. Assume push-up position, bend arms and lower. </div>
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AT MEAL TIMES</div>
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<strong>Metabolic rating: 3</strong><br />
To slim down, pile your plate with protein. Regular large helpings will help you build and maintain lean muscle. And we all know muscle burns more than fat by now, right? Aim for 30g of protein – that’s 250g of low-fat cottage cheese or 100g of chicken breast – at each meal.<br />
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<strong>Crank it up: </strong>Chase your meal with a cup of green tea. “It’s the closest thing to a metabolism potion,” says Tammy Lakatos Shames, co-author of <em>Fire Up Your Metabolism</em>. In tests, people who consumed three to five cups a day for 12 weeks shed an average of 4.6% of their total body weight. Another study found having two to five cups a day torched an extra 50 calories a day. Not bad. Try Clipper organic green tea. To really go for the burn, down it two hours after eating. Research shows it can increase breakdown of fat by a third. Now go forth and burn.</div>
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RAGE AGAINST TIME</h4>
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Beat the downshift in metabolism that creeps up along with those laughter lines. With each passing decade, your metabolism slows down by about 5%. Ouch. Hormones are partly to blame, but so is the typical drop-off in physical activity. As a result you lose muscle mass, a major calorie consumer. So by the time you hit 35, you’ll burn about 75 fewer calories a day than you did at 25, and by age 65, it’s a hefty 500 fewer, says Dr Madelyn Fernstrom, author of <em>The Real You Diet.</em> But don’t panic. You can outsmart Mother Nature with the tips above. A warning: here’s what happens if you don’t.<br />
<br />
<strong>20s:</strong> Your muscle and bone mass are at their peak and your metabolism should be firing on all cylinders. Enjoy it while you can.<br />
<strong>30s: </strong>Your body’s cellular powerhouses, the mitochondria, start to get less effective at turning food into energy for your muscles to burn.<br />
<strong>40s: </strong>The decline continues as your oestrogen levels go into free fall, further slowing your metabolism and causing belly fat.</div>
</article><article><div class="indent" style="text-align: right;">
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<span style="font-size: x-small;">By Jen Ator <time datetime="30 June 2014">30 June 2014</time></span> </div>
</article><br />Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-85493028463855182772015-01-12T09:19:00.001+00:002015-01-12T09:19:54.879+00:00Personalised Dietary PlanIn search of a personalised diet http://www.bbc.co.uk/news/magazine-30709297Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-91058358151409956382014-12-31T23:26:00.001+00:002014-12-31T23:26:19.028+00:00New Year, fresh start<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/wSRlfFZDy74" width="480"></iframe><br />Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-43348146333096724342014-10-12T00:38:00.001+01:002014-10-12T00:38:19.507+01:00Spartan Beast Trifecta<div class="separator" style="clear: both; text-align: center;">
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SPARTAN BEAST 2014</div>
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Spartan Beast at Pippingford Park, Nutley was the venue for the gruelling last race of the Spartan Race Obstacle racing season.</div>
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The course was very muddy and full of hills, various weight carries, punishing obstacles and water crossings.</div>
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My back decided to call it quits after 1.5 miles</div>
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<br />
It took me nearly 5 hours of cursing, grimacing, hopping and being offered help by many amazing racers to make it around the course.<br />
A big thanks to everyone that helped drag me out of bogs, ditches and offered me support (as they ran past).<br />
...<br />
It was all worth it as I crossed the finish line a member of the Trifecta family, having completed the Spartan Race Sprint, Super and Beast in one race season.</div>
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Aroo</div>
Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-91277773500843404722014-10-04T15:17:00.001+01:002014-10-04T15:17:46.254+01:00Obstacle course medal hanger<p dir="ltr">Obstacle course medal hanger has arrived.<br>
Now I just have to complete the Spartan Beast and claim my Trifecta.</p>
<p dir="ltr">'just, have to...'</p>
<p dir="ltr">It seemed like a good idea, 10 months ago when the training began. Now with a week to go and reality dawning, it's more than a little scary.<br>
"Legs don't fail me now".</p>
<p dir="ltr">#SpartanBeast #Trifecta</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-5aYaZZg2Ud8/VDABiGdSiVI/AAAAAAAAAhE/osc3rkfhUbU/s1600/2014-10-04%25252013.09.33.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-5aYaZZg2Ud8/VDABiGdSiVI/AAAAAAAAAhE/osc3rkfhUbU/s640/2014-10-04%25252013.09.33.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-60355659560249094092014-08-06T13:05:00.003+01:002014-08-06T13:05:52.150+01:00Spartan Race Training Camp at Pippingford Park<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/ROJLFNXNI7c?list=UU0_m8z22p8H_NCjnzCVdtCg" width="480"></iframe><br />Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-10420398702844489462014-06-12T21:59:00.002+01:002014-06-12T21:59:32.016+01:00Training lacking direction? Set yourself a goal and deadline.<div class="separator" style="clear: both; text-align: center;">
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There are lots of reasons why you decide to do something that will challenge you mentally and physically.<br />
<ul>
<li>Reducing body fat</li>
<li>Testing your fitness </li>
<li>To focus your traininng</li>
<li>Overcome adversity </li>
<li>Challenge yourself to something extraordinary....</li>
</ul>
<br />
The prospect of entering your first obstacle course race is a great motivational tool that will get you off your couch, focused on your training and make positive life changes.<br />
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<h3>
<span style="color: #783f04;">Will I be able to finish the race?</span></h3>
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<span style="font-weight: normal;">The Spartan Sprint is a 5k muddy ostacle course with 10 or more obstacles. This is an excellent starting point in obstacle course racing. Participants range from marathon runners, elite racers, tough guys and gals to first timers with little or no previous fitness experience. Elite runners tend to finish the course in about 45 minutes whilst absolute beginners with a low level of fitness can expect to take 2.5 hours.</span><br />
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<b>99.9% of all people who enter a Spartan Sprint will finish!</b></div>
<h3>
<span style="color: #783f04;">What training do I need to do?</span></h3>
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<h3 style="text-align: center;">
</h3>
For the Spartan Sprint, race participants should aim for at least 3 training sessions a week.<br />
For the Spartan Super or Spartan Beast you will need 5 training sessions a week covering total body strength, functional movement, flexibility and endurance.</div>
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<ul>
<li>A long run of approximately 8k or 5 miles</li>
<li>Hill runs and sprint circuits</li>
<li>Total body training with an emphasis on the upper body and core strength.</li>
</ul>
The long run, hill running and sprints will prepare your legs for the Spartan Race hills, muddy terrain, water wading and any climbing, pulling and pushing obstacles.<br />
Women especially need to focus on upper body strength training as they are generally weaker in this area.<br />
<br />
Performing exercise circuits that work the arms, shoulders, chest, back and core muscles will prepare you for the demands of the obstacles.<br />
Devise a circuit that includes exercises such as: explosive press ups, tricep dips, inverted pull ups, jump or assisted pull ups, medicine ball slams, shoulder press, wood chops and hanging knee raises.<br />
Doing total body functional exercises such as burpees, bear crawls, crab and gorilla walks helps to greatly strenghen the body, increase your fitness and flexibility.<br />
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<h3 style="text-align: left;">
<span style="color: #783f04;">Don't like running? - then crawl</span></h3>
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<h3 style="text-align: left;">
<span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;">People are put off from entering races because they hate running. I fully understand this hatred of pounding the pavement or even worse clocking up the miles on a treadmill. I tend to put the headphones on and run through the leafiest green space I can find.</span></span></span></h3>
<span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;"> If this doesn't appeal you can still get your leg training done so you are ready for race day. There are numerous exercises you can do that will help you develop the kind of leg strength necessary to overcome the muddy hill runs. Try and add some of these into your routines:</span></span></span></div>
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<ul>
<li><span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;">burpees </span></span></span></li>
<li><span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;">squats and jump squats </span></span></span></li>
<li><span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;">lunges, pulsing lunges and split lunges</span></span></span></li>
<li><span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;">mountain climbers and squat thrusts</span></span></span></li>
<li><span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;">skipping</span></span></span></li>
<li><span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;">Step ups </span></span></span></li>
<li><span style="color: #783f04;"><span style="font-weight: normal;"><span style="color: black;">To increase the difficulty of these exercises hold a medicine ball/, dumbbells or wrist/ankle weights whilst performing them. </span></span></span></li>
</ul>
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<h3>
<span style="color: #783f04;">What obstacles will there be?</span></h3>
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<br /><span style="color: #783f04;"><span style="color: black;">Spartan Race are very secretive about the obstacles in upcoming races and course maps are<b> not </b>made available to participants before race day. The main stay obstacles are the hills, rope climb, monkey bars, hills, barbed wire crawl, wall climbs, hills, cargo net climb, spear throw, did I mention the hills?</span></span><br />
<span style="color: #783f04;"><span style="color: black;">It is beneficial to practice floor movements such as the bear crawl, rolling and crab walk and to train for pulling, pushing, lifting, throwing, crawling, climbing and hanging. </span></span><br />
<span style="color: #783f04;"><span style="color: black;"><br /></span></span><span style="color: #783f04;"><span style="color: black;">If you fail to complete an obstacle you will have to undergo the <a href="http://blog.spartanrace.com/spartan-burpees/" target="_blank">Spartan Race penalty</a>.</span></span><br />
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<h3>
<b><span style="color: #783f04;"><span style="color: black;"> </span></span><span style="color: #783f04;">Scared of getting hurt</span></b></h3>
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<a href="http://3.bp.blogspot.com/-x4Ba-N9Bgwg/U5oIeSNTPmI/AAAAAAAAAfQ/-96lI0nbHNk/s1600/Laraine_SpartanTraining_June14_0005.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-x4Ba-N9Bgwg/U5oIeSNTPmI/AAAAAAAAAfQ/-96lI0nbHNk/s1600/Laraine_SpartanTraining_June14_0005.jpg" height="213" width="320" /></a></div>
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</h3>
<span style="color: #783f04;"><span style="color: black;">The risk of injury can be greatly reduced by effective training. Increasing your balance/ stability, muscular strength and aerobic fitness. Spartan Race hold <a href="http://spartanracetraininguk.wordpress.com/spartan-race-training-camps/" target="_blank">training camps</a> across the country that will instruct you into how to safely prepare for and overcome the obstacles in any Spartan Race. </span></span><br />
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<h3>
<span style="color: #783f04;">What clothes do I need to wear?</span></h3>
If your wearing shorts go for light water-wicking shorts that have a drawstring waist tie. It is hard enough trying to drag yourself out of muddy bogs without your shorts halfway down your hips or thighs.<br />
Compression tops and leggings keep you cool in hot weather and warm in the cold. The compressive nature of the materials also help to reduce muscular injury, limit swelling and reduces the time needed for muscles to recover following exercise. They will also protect you from the scratches and scrapes that can happen during crawling and climbing etc.<br />
Gloves will protect your hands from chaffing on rope climbs, pushing and pulling obstacles as well as when you have to crawl across rough ground.<br />
Opt for a pair of trail shoes will give you good traction, are light in weight and allow the water to quickly drain out of the shoe. This will help to stop you slipping down muddy banks, losing your footing on hill climbs and getting blisters.<br />
Avoid cotton and pockets at all costs; cotton will act as a sponge and will become very heavy and pockets unless zipped shut will quickly be filled with water and mud.<br />
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<h3>
<span style="color: #783f04;">What do I do now?</span></h3>
The first races this year are not until August so there is still plenty of time to enter and get training.<br />
<ol>
<li>Register for your <a href="http://www.toughenup.co.uk/spartan_race_discount_code.html" target="_blank">Spartan Race</a> event and enter code <b>2toughenup</b> during checkout to claim your 10% discount</li>
<li>Book your place at a <a href="http://spartanracetraininguk.wordpress.com/spartan-race-training-camps/" target="_blank">Spartan Race training camp</a>. You will learn the three Spartan Training core elements, <a href="http://spartanracetraininguk.wordpress.com/spartan-race-fit/" title="Spartan Race Fit">Spartan Race Fit</a>…<a href="http://spartanracetraininguk.wordpress.com/spartan-race-safe/" title="Spartan Race Safe">Spartan Race Safe</a>…<a href="http://spartanracetraininguk.wordpress.com/spartan-race-ready/" title="Spartan Race Ready">Spartan Race Ready</a>.</li>
<li>Subscribe to Spartan Race <a href="http://www.spartanrace.com/wod/" target="_blank">Workout of the Day</a> and receive daily workout routines direct to your inbox.</li>
<li>Get training</li>
<li>Run your race, <a href="https://www.facebook.com/2toughenup" target="_blank">facebook</a> your pictures, tell your friends and motivate others to get off the couch and change their lives for the better.</li>
</ol>
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<h2 style="text-align: center;">
<b>Aroo!</b></h2>
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Photos courtesy of<b><a href="http://www.epicactionimagery.com/" target="_blank"> Epic Action Imagery</a> </b></div>
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fficials just told me it is actually measuring around 5.3 miles today.”<br />
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<a href="http://www.tripfitness.com/wp-content/uploads/2013/04/cargo-net-climb-cross.jpg"><img alt="cargo-net-climb-cross" class="aligncenter wp-image-509" src="http://www.tripfitness.com/wp-content/uploads/2013/04/cargo-net-climb-cross.jpg" height="476" width="717" /></a></div>
Keep in mind, I am not a long distance runner, so the whole 5.3 mile thing was not what I wanted to hear… Oh well, time to man up…<br />
<a href="http://www.kqzyfj.com/click-7180822-10981744" target="_top">You’ll Know at the Finish Line. Sign up for a Reebok Spartan Race Today!</a><img alt="" border="0" src="http://www.awltovhc.com/image-7180822-10981744" height="1" width="1" /><br />
<h2>
<span style="color: #ff6600;">The Obstacles:</span></h2>
I may end up missing some of the obstacles, but here are the ones that stood out:<br />
<h3>
<span style="color: #ff6600;">Beginning:</span></h3>
<ul>
<li><span style="line-height: 13px;">The race started with a jump into the Moats. Basically mud pits filled with water…</span></li>
<li>We then had to jump a couple 6 foot walls, crawl under walls, and go through holes in walls…</li>
<li>Then came the monkey bars…</li>
<li>Possibly one of the most difficult obstacles was the 100 feet we had to crawl up an extremely muddy hill, under barbed wire the whole way! It was so muddy that you could not get good traction and the mud really held you back…</li>
<li>There were numerous areas where we were trekking through the creek, falling into deep areas of water, climbing muddy mounds and then dropping into more water…</li>
</ul>
<h3>
<span style="color: #ff6600;">Mid Race:</span></h3>
<ul>
<li>There was an area where we had to jump two 6 foot walls, followed by a 7 foot wall, and then try to spiderman our way across a plywood wall with 2×4′s screwed to it…</li>
<li>Then came the cargo net cross, climbing 30 feet up a cargo net, across a suspended cargo net, and back down the other side.</li>
<li>Then came the slippery, muddy, rope climb.</li>
<li>Followed by Spearman… Where we had to throw a spear into a bail of hay and make it stick.</li>
<li>Then came the most difficult of trails, with extremely steep hills.</li>
<li>There was a point where we had to drag a 35 pound block on a chain through a little loop course.</li>
<li>We then had to use a rope and pulley to pull a weight 20 feet in the air and back down.</li>
</ul>
<h3>
<span style="color: #ff6600;">Home Stretch:</span></h3>
<ul>
<li>Then came a grueling sand bag carry about 100 yards down a hill and then back up again…</li>
<li>Tried our balance at the stump walk… No dice…</li>
<li>More f**king hills… Followed by a dip back into some cold, muddy water… Which then led to a “victory run” around a lake.
<ul>
<li>At this point I and two other guys on my team started getting cramps in our calves. It was almost the same exact time… The only thing I could think was the cold water, followed by the run started to make my calves cramp up…</li>
</ul>
</li>
<li>We then got around the lake and had to jump into 5 foot deep water, cross, and climb up a barbed slip wall.</li>
<li>That then led to the famous “fire jump” and finished with a clash of the Gladiators who smack you with one of those giant q-tips from the American Gladiator show</li>
</ul>
After plowing your way through the Gladiators, at the finish line they place your medal around your neck, refuel your body at the banana table, and grab some water.<br />
Now, take that free beer ticket that they gave you upon registration AND GO DRINK A BEER! You have earned it…<br />
They do have “showers” which is just a row of garden hoses and some VO5 shampoo…</div>
- See more at: http://www.tripfitness.com/beginners-guide-spartan-race-sprint/#sthash.kkyj49FO.dpuf</div>
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<a href="http://4.bp.blogspot.com/-KPnJf6DWQWg/UxhnsD-UgpI/AAAAAAAAAdY/LdmVhYbGE9M/s1600/sugar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-KPnJf6DWQWg/UxhnsD-UgpI/AAAAAAAAAdY/LdmVhYbGE9M/s1600/sugar.jpg" /></a></div>
<br />
Sugar its all around us. An almost unoticed part of many of our daily meals<br />but there are increasing concerns that sugar is harming us.<br />
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It comes in different forms; such as sucrose naturally found in sugar cane and fructose naturally found in fruit.<br />Over the last century it has been deliberatley added to many foods. Lots of which you wouldnt expect, <br />from low fat spreads, salad dresssings, fizzy drinks and even some fruit juices. Experts have been concerned for some time that this gives us extra calories that we do not need.<br /><br />Sugary food often contains lots of fat and other calorie rich ingredients too. The more excess calories we eat the more likely we are to become obese, and obesity is linked to heart disease, type 2 diabetes, cancers and other serious illnesses.<br />Increasingly it isn't just the calorie content in sugar that worries scientist, some say our bodies do not deal with all calories in the same way. The calories found in sugar may be more harmful than those found in some other foods.<br />
<br />A number of experts are concerned that the sugar we take in in liquid form may be dealt with in a different way to the sugar we get from whole fruit. The chemistry behind the quick spikes in blood sugar we get from things such as fizzy drinks, chocolates, sweets and cakes might in itself be linked to diseases such as type 2 diabetes.<br />
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<b>People will be advised to halve the amount of sugar in their diet, under new World Health Organization guidance. </b><br />
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The World Health organization's recommended sugar intake will stay below 10% of total daily calorie intake, with a recommended target of 5%<br />
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The Director of Nutrition and Diet, Alison Tedstone, said "our surveys show that the UK population should reduce their sugar intake as <b>average intake for adults is 11.6% and for children is 15.2%</b>, which is above the 2002 recommendation of 10%<br />
Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-689374709021409012013-12-30T14:38:00.002+00:002013-12-30T14:38:28.789+00:00The Resolution: 30 Days later<div class="separator" style="clear: both; text-align: center;">
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<b>10 ways to make your diet and fitness resolutions last</b></div>
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Lose weight. Eat healthy foods. Exercise daily. Drink less.<br />
Many people make these or similar pledges during the annual New Year's Day ritual of resolving to improve our health. Resolutions are easy to start; the challenge is sustaining them. One month later, have you held true to your good intentions?<br />
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Some would have you believe that New Year's resolutions are a waste of time. In fact, the very act of making resolutions improves your odds of success.<br />
Studies show that people who resolve to change behaviours do much better than non-resolvers who have the same habits that need to be changed.<br />
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Statistics show that, at the end of January, some 64% of resolvers are still hanging in there; six months later, that number drops to 44%.<br />
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<b>It's All in the Planning</b><br />
Making resolutions is the first step, but, experts say, you need a plan and a healthy dose of perseverance if you want to succeed.<br />
People most often resolve to lose weight; quit smoking; get more exercise; and reduce their alcohol consumption, in that order.<br />
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These habits and behaviours are very difficult to change, and when you don't have a well-thought-out plan on how you are going to make sustainable changes that fit into your lifestyle, it leads to failure.<br />
t's not enough to simply say, "I want to lose weight and exercise more." You need a detailed blueprint that addresses how you'll reach these goals.<br />
Everyone has strengths and weaknesses, If you want to succeed, you need to have a concrete plan that plays into your strengths and avoids distractions from your goals by your weaknesses.<br />
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<b>Realistic Expectations</b><br />
Part of that planning is anticipating situations in which you're likely to slip up -- such as when you're stressed out, eating at a restaurant, or travelling.<br />
For example, if you plan ahead and pack a meal for the plane or carry some nuts, you won't just grab anything because you are famished, and are more likely to minimize the slip-ups and stick with your resolution for healthier eating.<br />
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<b><span style="color: purple;">Experts say it's also important to remember that this is a marathon, not a sprint. A realistic resolution is one you can sustain for at least a year -- not just for a few weeks.</span></b><br />
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Of course you'd like to see those extra pounds gone in a hurry, but quick weight loss is usually not permanent weight loss. Diets that have strict rules, eliminate or severely restrict certain foods, or otherwise take a lot of effort are usually only successful in the short term. After all, anyone can lose weight eating mostly cabbage soup -- but how long could you keep that up?<br />
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Very low-calorie diets lead to quick weight loss of not only fat but muscle, too. These diets also lower metabolism and when an individual goes back to eating the way they used to (because no one can live on cabbage soup), their slower metabolism will require fewer calories and, ultimately, they gain all the weight back and then some.<br />
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<b>Tips to help you stick with your own New Year's vows:</b><br />
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<b>1. Have a Realistic Eating Plan</b><br />
An eating plan that has plenty of variety, yet is simple, interesting, and tastes good -- such as the Mediterranean-style diet with its "good carbs" from fruits, vegetables, and whole grains; healthy fats from nuts, fish, and olive and canola oils; and lean protein.<br />
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<b>2. Believe in Yourself</b><br />
Seeing is believing; once you see you are capable of making changes in your behaviour, it inspires confidence. Try to imagine changing a particular behaviour for two weeks, two months or two years. If you can't visualise yourself realistically sticking to this change in behaviour, re-evaluate to make sure the goal is do-able.<br />
Breaking down a lofty goal into smaller steps is often what is needed to gain the belief that you can do it.<br />
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<b>3. Get Support</b><br />
Support is critical, especially after the first few weeks when your motivation flags. Seek out someone who will be there for you long-term.<br />
Some people find success with on-line support groups while others do better with an exercise buddy.<br />
You need to figure out what kind of support will help you during the tough times that are inevitable when changing your behaviours.<br />
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<b>4. Spell Out the Details</b><br />
So you want to lose weight or exercise more -- just how do you plan to do it? How will you handle eating out, or a schedule that allows for exercise? Devise a sensible plan for how you'll shop, cook, and fit in fitness.<br />
Think through how you'll deal with cravings, but don't deprive yourself. If you give yourself permission to eat what really matters to you, it puts you in control (instead of the diet), and empowers you to make a healthy decision on portion size.<br />
Eliminating your favourite foods can be a recipe for disaster, instead, allow yourself small portions, on occasion. Otherwise, the denial may create an obsession that derails your goals."<br />
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<b>5. Set Mini-Goals</b><br />
Maybe you want to lose 50 pounds, but you'll be more motivated to succeed if you celebrate every 10 pounds lost. Realistic resolutions are ones you can live with.<br />
Look at them as lots of "baby steps" strung together. Setting the bar too high can be demoralizing. People who set attainable, realistic goals are more likely to succeed.<br />
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<b>6. Manage Your Cravings</b><br />
Cravings for foods are caused by swings in your blood sugar. If you eat the right kinds of foods and snack strategically, you can eliminate cravings. Almost everyone who is overweight has cravings, typically late-afternoon hypoglycemia (low blood sugar). They frequently choose simple carbs (like sweets, soda, and refined bread products) that give them a quick boost.<br />
The problem is that a quick rise in blood sugar is usually followed by a quick fall, and hunger strikes again. Eating every 3-4 hours, and always including lean protein (from nuts, low-fat dairy, lean meats, or beans) will satisfy your hunger for fewer calories and without the dramatic swings in blood sugar.<br />
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<b>7. Control Your Environment</b><br />
Stack the deck in your favour by eliminating tempting, fattening treats from your surroundings. Instead, stock the pantry and refrigerator with plenty of healthy foods. Surround yourself with people, places, and things that will help you change your behaviour.<br />
Avoid those that invite problems, like going to happy hour or eating at a buffet restaurant.<br />
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<b>8. Do the Opposite</b><br />
Do the opposite of the problem behaviour. The opposite of sedentary behaviour is an active behaviour. It is not good enough to diet; instead, you need to replace the unhealthy foods with more nutritious foods."<br />
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<b>9. Reward Yourself</b><br />
Reward yourself all along the way for continued motivation and success. A reward can be a massage, flowers, or removing chores you dislike. Figure out what will work for you, and reward yourself whenever you achieve a mini-goal (such as losing 10 pounds or exercising every day for a week).<br />
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<b>10. Anticipate Slips, and Deal with Them Constructively</b><br />
Don't let a slip-up derail your resolve to improve your health. Setbacks are inevitable; it's how you respond to them that matters. One of the most important things is how to recover from slips. Successful resolvers use slip-ups to help them get back on track, serving as a reminder that they need to be strong.<br />
People who see slips as a failure often use one as an excuse to give up.<br />
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<br />Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-57346998670538627272013-12-11T07:37:00.002+00:002013-12-11T07:37:37.314+00:005 steps to reduce Dementia risk<div class="caption body-width" style="-webkit-text-stroke-width: 0px; background-color: white; clear: both; color: #505050; display: block; float: none; font-size-adjust: none; font-stretch: normal; font: 13px/16px Arial, Helmet, Freesans, sans-serif; letter-spacing: normal; margin: 0px 0px 15px; position: relative; text-align: center; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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Exercise throughout a person's life plays a significant role in reducing the risk of developing dementia.</div>
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The Cardiff University study which began with 2,235 men from Caerphilly in 1979 found factors including diet and not smoking had an impact on preventing illnesses developing in older age.</div>
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The research by Cardiff University found the five factors that were integral to helping avoid disease were:</div>
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regular exercise</div>
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not smoking </div>
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low bodyweight</div>
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healthy diet</div>
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low alcohol intake.</div>
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</ul>
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People in the study who followed four of these had a 60% decline in dementia and cognitive decline rates, with exercise named as the strongest mitigating factor.</div>
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They also had 70% fewer instances of diabetes, heart disease and stroke, compared with people who followed none of the factors.</div>
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<strong>Exercise had the single biggest influence on dementia levels</strong>.</div>
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Professor Peter Elwood, who led the study on behalf of Cardiff School of Medicine, said healthy behaviour was far more beneficial than any medical treatment or preventative procedure.</div>
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"The size of reduction in the instance of disease owing to these simple healthy steps has really amazed us and is of enormous importance in an ageing population," he said.</div>
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"Taking up and following a healthy lifestyle is however the responsibility of the individual him or herself.</div>
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"Sadly, the evidence from this study shows that very few people follow a fully healthy lifestyle."</div>
<span class="cross-head" style="-webkit-text-stroke-width: 0px; background-color: white; color: #505050; display: block; font-size-adjust: none; font-stretch: normal; font: bold 1.23em/16px Arial, Helmet, Freesans, sans-serif; letter-spacing: normal; margin: 0px 0px 16px; text-indent: 0px; text-rendering: optimizelegibility; text-transform: none; white-space: normal; word-spacing: 0px;">'More active lifestyle'</span><br />
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Prof Elwood stressed that while one aspect of the five strands of behaviour mentioned may have more impact on certain illnesses, the emphasis was on an overall healthy lifestyle.</div>
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"Exercise happens to be the most important but the other factors come in very close behind," he added.</div>
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He told BBC Wales while the recommended levels of exercise were half an hour five times a week, it did not mean having to go to a gym.</div>
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"We should all live a more active lifestyle. If I park my car a mile from work - that makes me likely to do more than the half an hour a day. Any exercise has some benefit and the more, the better."</div>
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The research showed that while smoking levels had dropped over the 35 years, the number of people leading what the team described as a fully healthy lifestyle had not changed.</div>
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<a class="hidden" href="http://www.bbc.co.uk/news/uk-wales-25303707#story_continues_3" style="color: #4a7194; font-family: Arial, Helmet, Freesans, sans-serif; font-weight: bold; left: -5000px; line-height: 16px; position: absolute; text-decoration: none; top: -5000px;">Continue reading the main story</a><h2 class="quote" style="background-image: url("http://news.bbcimg.co.uk/view/3_0_18/cream/hi/shared/img/story_sprite.png"); background-position: 0px -188px; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(216, 216, 216); border-bottom-style: solid; border-bottom-width: 1px; border-top-color: rgb(216, 216, 216); border-top-style: solid; border-top-width: 1px; clear: both; color: #505050; font-family: Arial, Helmet, Freesans, sans-serif; font-size: 1.23em; font-weight: bold; line-height: 16px; margin: 0px 0px 12px; padding: 6px 0px 5px; position: relative; text-indent: -500px; text-rendering: optimizelegibility;">
“<span style="color: #505050; display: block; font-family: Arial, Helmet, Freesans, sans-serif; line-height: 16px; margin: 0px 0px 5px; text-indent: -5000px;">Start Quote</span></h2>
<blockquote style="color: #505050; display: inline; float: left; font-family: Arial, Helmet, Freesans, sans-serif; font-weight: bold; line-height: 16px; margin: 0px; padding: 0px;">
<div class="first-child" style="clear: left; color: #333333; font-family: Arial, Helmet, Freesans, sans-serif; font-size: 1.23em; font-weight: bold; line-height: 16px; margin: 0px 0px 12px; padding: 0px; text-rendering: optimizelegibility;">
This study provides more evidence to show that healthy living could significantly reduce the chances of developing dementia”</div>
</blockquote>
<span class="quote-credit" style="clear: both; color: #505050; display: block; font-family: Arial, Helmet, Freesans, sans-serif; line-height: 16px; margin: 0px 0px 8px;">Dr Doug Brown</span><span class="quote-credit-title" style="clear: both; color: #505050; display: block; font-family: Arial, Helmet, Freesans, sans-serif; line-height: 16px; margin: 0px 0px 8px;">Alzheimer's Society</span></div>
<div id="story_continues_3" style="-webkit-text-stroke-width: 0px; background-color: white; clear: left; color: #333333; font-size-adjust: none; font-stretch: normal; font: 1.07em/18px Arial, Helmet, Freesans, sans-serif; letter-spacing: normal; margin: 0px 0px 18px; padding: 0px; text-indent: 0px; text-rendering: auto; text-transform: none; white-space: normal; word-spacing: 0px;">
Prof Elwood added: "If the men had been urged to adopt just one additional healthy behaviour at the start of the study 35 years ago, and if only half of them complied, then during the ensuing 35 years there would have been a 13% reduction in dementia, a 12% drop in diabetes, 6% less vascular disease and a 5% reduction in deaths."</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; clear: left; color: #333333; font-size-adjust: none; font-stretch: normal; font: 1.07em/18px Arial, Helmet, Freesans, sans-serif; letter-spacing: normal; margin: 0px 0px 18px; padding: 0px; text-indent: 0px; text-rendering: auto; text-transform: none; white-space: normal; word-spacing: 0px;">
Dr Doug Brown from the Alzheimer's Society said: "'We have known for some time that what is good for your heart is also good for your head, and this study provides more evidence to show that healthy living could significantly reduce the chances of developing dementia.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; clear: left; color: #333333; font-size-adjust: none; font-stretch: normal; font: 1.07em/18px Arial, Helmet, Freesans, sans-serif; letter-spacing: normal; margin: 0px 0px 18px; padding: 0px; text-indent: 0px; text-rendering: auto; text-transform: none; white-space: normal; word-spacing: 0px;">
Health Minister Mark Drakeford said the study "threw into sharp relief" the extent to which preventing illness lay in a person's own hands.</div>
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The research is being published in the PLOS One journal.</div>
Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-78536512714146893862013-12-05T09:40:00.002+00:002013-12-05T09:40:52.665+00:00Healthy and overweight<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-8j8z_-PvLm0/UqBIBl6fIII/AAAAAAAAAcY/8aTIfkQqpZY/s1600/obese.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="112" src="https://lh3.ggpht.com/-8j8z_-PvLm0/UqBIBl6fIII/AAAAAAAAAcY/8aTIfkQqpZY/s1600/obese.jpg" width="200" /></a></div>
<div style="text-align: center;">
<br /></div>
<br />
<center>
<b>Can you be obese and healthy?</b></center>
<br />
<br />
The idea of "healthy obesity" is a myth, research suggests.<br />
<br />
Excess fat still carries health risks even when cholesterol, blood pressure and sugar levels are normal, according to a study of more than 60,000 people.<br />
<br />
It has been argued that being overweight does not necessarily imply health risks if individuals remain healthy in other ways.<br />
<br />
The research, published in Annals of Internal Medicine, contradicts this idea.<br />
<br />
The study looked at findings from published studies tracking heart health and weight in more than 60,000 adults.<br />
<br />
Researchers from the Mount Sinai Hospital, Toronto, found there was no healthy pattern of increased weight when heart health was monitored for more than 10 years.<br />
<br />
They argue that people who are metabolically healthy but overweight probably have underlying risk factors that worsen over time.<br />
<br />
<b><i>"This really casts doubt on the existence of healthy obesity"</i></b>, study leader Dr Ravi Retnakaran.<br />
<br />
"This data is suggesting that both patients who are obese and metabolically unhealthy and patients who are obese and metabolically healthy are both at increased risk of death from cardiovascular disease, such that benign obesity may indeed be a myth."<br />
<br />
<b>Heart risk</b><br />
<br />
The British Heart Foundation says obesity is a known risk factor for heart disease and the research shows there is no healthy level of obesity.<br />
<br />
Senior cardiac nurse, Doireann Maddock, said: <b>"even if your blood pressure, cholesterol and blood sugar levels are normal, being obese can still put your heart at risk."</b><br />
<br />
She said it was useful to think of lifestyle overall rather than individual risk factors.<br />
<br />
"As well as watching your weight, if you stop smoking, get regular physical activity and keep your blood pressure and cholesterol levels at a healthy level, you can make a real difference in reducing your risk of heart disease.<br />
<br />
"If you are concerned about your weight and want to know more about the changes you should make, visit your GP to talk it through."<br />
<br />
<div style="text-align: right;">
Helen Briggs</div>
<div style="text-align: right;">
<br /></div>
<div style="text-align: right;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-17508809937758165422013-11-22T20:47:00.001+00:002013-11-22T20:47:20.707+00:00Eating nuts 'may prolong life'<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-QoZI3VX4_dY/Uo_CGgjBQ6I/AAAAAAAAAcI/ZJdUfGtmuqw/s1600/nuts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-QoZI3VX4_dY/Uo_CGgjBQ6I/AAAAAAAAAcI/ZJdUfGtmuqw/s200/nuts.jpg" width="150" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>People who regularly eat nuts appear to live longer, according to the largest study of its kind.</b></div>
<br />
The findings, published in the New England Journal of Medicine, suggested the greatest benefit was in those munching on a daily portion.<br />
The US team said nut eaters were likely to also have healthy lifestyles, but the nuts themselves were also contributing to their longer lifespan.<br />
The British Heart Foundation said more research was needed to prove the link<br />
<br />
The study followed nearly 120,000 people for 30 years. The more regularly people consumed nuts, the less likely they were to die during the study.<br />
People eating nuts once a week were 11% less likely to have died during the study than those who never ate nuts.<br />
<b>Up to four portions was linked to a 13% reduction in deaths and a daily handful of nuts cut the death rate during the study by 20%.</b><br />
<br />
Lead researcher Dr Charles Fuchs, from the Dana-Farber Cancer Institute and Brigham and Women's Hospital, said: "The most obvious benefit was a reduction of 29% in deaths from heart disease, but we also saw a significant reduction - 11% - in the risk of dying from cancer."<br />
<br />
Eating nuts was linked to a healthier lifestyle - including being less likely to smoke or be overweight and more likely to exercise.<br />
This was accounted for during the study, for example to eliminate the impact of smoking on cancer rates.<br />
The researchers acknowledge that this process could not completely account for all of the differences between those regularly eating nuts and those not.<br />
However, they said it was "unlikely" to change the results.<br />
They suggest nuts are lowering cholesterol, inflammation and insulin resistance.<br />
<br />
Victoria Taylor, senior dietician at the British Heart Foundation, said: "This study shows an association between regularly eating a small handful of nuts and a lower risk of death from coronary heart disease.<br />
<br />
"While this is an interesting link, we need further research to confirm if it's the nuts that protect heart health, or other aspects of people's lifestyle.<br />
<br />
"Nuts contain unsaturated fats, protein and a range of vitamins and minerals and make a good swap for snacks like chocolate bars, cakes and biscuits.<br />
"Choosing plain, unsalted options rather than honeyed, salted, dry-roasted or chocolate-covered will keep your salt and sugar intake down."<br />
<br />
The study was funded by the US National Institutes of Health and the International Tree Nut Council Nutrition Research & Education Foundation.<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-23460370016342921442013-11-08T22:08:00.001+00:002013-11-08T22:08:33.897+00:00Men are we destined to be fat at 40?<h1 class="story-header" style="text-align: center;">
<img alt="Man" height="180" src="http://news.bbcimg.co.uk/media/images/70947000/jpg/_70947582_178995299.jpg" width="320" /> </h1>
Middle-aged British men are more
likely than women to be overweight, but less likely to diet, as they were less likely to realise they were carrying excess weight, say researchers at the University of London.<br />
A study found more than two-thirds of men and around half of women in their
early 40s were overweight or obese.<br />
<br />
The findings come from a study following 10,000 UK men and women born during
one week in 1970.<br />
<br />
Researchers found that those born in 1970 were considerably more likely to be overweight or obese in
their early 40s than those born 12 years earlier.<br />
<div style="text-align: left;">
</div>
<div style="text-align: left;">
<strong>“Worryingly, this research highlights that men seem more
inclined to ignore their expanding waistlines than women”</strong></div>
<div class="story-feature narrow" style="text-align: left;">
<strong><span class="quote-credit"> Christopher
Allen -</span> <span class="quote-credit-title">British Heart Foundation</span></strong>
</div>
<br />
<div id="story_continues_2">
Men were far more likely than women to carry excess
weight - with 45% classed as overweight and a further 23% obese compared with
29% and 20% of women.</div>
<br />
Dr Sullivan and colleague Dr Matt Brown say carrying excess weight is seen as
more socially acceptable for men than women.<br />
<br />
Overweight men are thus less likely to see this as a health problem and do
something about it.<br />
<br />
Alerting men to their body mass index (BMI) status and the associated health
risks should be a priority, they say. <br />
<br />
<span class="cross-head"><strong>Expanding
waistlines</strong></span>
<br />
Commenting on the study, Christopher Allen, senior cardiac nurse at the
British Heart Foundation, said: "Being overweight or obese increases your risk
of cardiovascular disease. <br />
<br />
"Whether you're a man or a woman, maintaining a healthy, balanced diet and
keeping physically active can help you reduce your weight and your risk of
cardiovascular disease. <br />
<br />
Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-15260305417276921982013-10-28T09:52:00.001+00:002013-10-28T10:19:25.075+00:00Saturated fat pledge<h4 style="text-align: center;">
The Department of Health says </h4>
<h4 style="text-align: center;">
"cutting the amount of saturated fat in people's diets could save lives"</h4>
<br />
<br />
<div class="caption full-width" style="text-align: center;">
<img alt="Someone eating a cheeseburger" height="118" src="http://news.bbcimg.co.uk/media/images/70727000/jpg/_70727906_004934011-1.jpg" width="320" /> </div>
<div class="caption full-width" style="text-align: center;">
</div>
<div class="caption full-width" style="text-align: center;">
</div>
<div class="caption full-width" style="text-align: center;">
A pledge by food manufacturers to cut
saturated fat levels is "a drop in the ocean" in the fight against obesity, a
top public health expert has said.</div>
<br />
Morrisons, Subway and Nestle are among firms signed up to the voluntary
"responsibility deal" between industry and government. <br />
<br />
But Prof John Ashton, president of the Faculty of Public Health, said the
approach "lacked credibility". <br />
<br />
The Department of Health (DoH) said it would "make a huge difference".<br />
<br />
It says the average man should eat no more than 30g of saturated fat a day,
while the average woman should eat no more than 20g.<br />
<br />
According to the British Dietetic Association, most people eat about 20% more
than the recommended maximum levels - and a survey of 2,000 people for
Sainsbury's found 84% of those questioned did not know how much saturated fat
was a healthy amount.<br />
<br />
<span class="cross-head"><strong>Healthy options</strong></span><!-- Embedding the video player --><!-- This is the embedded player component --><!-- wwrights check --><!-- Empty country is used on test environment -->
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Public health minister for England Jane Ellison says more than
500 big companies have pledged their support</div>
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<br />
The DoH said cutting the amount of saturated fat in people's diets by 15%
could prevent around 2,600 premature deaths every year from conditions such as
heart disease and stroke.<br />
<br />
Almost half of the food manufacturing and retail industry - based on market
share - has signed up to this latest pledge to reduce the amount of saturated
fat in products, the DoH said.<br />
<br />
Measures planned by companies include Nestle altering the make-up of KitKat
biscuits, Morrisons reformulating its range of spreads and Subway replacing
biscuits and crisps in its Kids' Pak with healthier options.<br />
<br />
Other firms which are cutting saturated fat or have pledged to do so include
Tesco, Sainsbury's, Aldi and Mondelez International - which will alter products
including its Oreo biscuits.<br />
<br />
Prof Ashton said that, while it was "a good thing that some companies are
making food that has less saturated fat than before", the pledge did not go far
enough.<br />
<br />
<h3>
Saturated fat</h3>
<div class="story-feature wide ">
<!-- pullout-items-->
<br />
<div class="caption body-narrow-width">
<img alt="Cakes " height="171" src="http://news.bbcimg.co.uk/media/images/70709000/jpg/_70709015_cakes.jpg" width="304" /> </div>
<!-- pullout-body-->
<br />
<ul>
<li>Saturated fat is the kind of fat found in butter and lard, pies, cakes and
biscuits, fatty cuts of meat, sausages and bacon, and cheese and cream</li>
<li>Eating a diet that is high in saturated fat can raise the level of
cholesterol in the blood, which increases the risk of heart disease, according
to NHS Choices</li>
<li>Most of us eat too much saturated fat - about 20% more than the recommended
maximum amount </li>
<li>The average man should eat no more than 30g of saturated fat a day</li>
<li>The average woman should eat no more than 20g of saturated fat a
day</li>
</ul>
<!-- pullout-links--><br /></div>
<br />
<div id="story_continues_2">
"They need to ensure that at the same time they lower
the sugar and salt that they have used to make foods more tasty as a result of
lowering the fat content."</div>
<br />
He added: "This announcement is a drop in the ocean in comparison with the
scale of the obesity crisis.<br />
<br />
"We cannot rely on the voluntary approach of the responsibility deal to solve
this problem.<br />
<br />
"It now lacks credibility and can be seen as a feeble attempt by the industry
to save face."<br />
<br />
Labour public health spokeswoman Luciana Berger said: "A few company names on
a non-binding plan with no timescale stands little chance of delivering the
fundamental change needed to improve our national diet.<br />
<br />
"In the week that the chief medical officer warned of the long-term dangers
of childhood obesity, we need to go much further."<br />
<br />
She said Labour had put forward "bold ideas to set legal limits on our food's
fat, sugar and salt content and achieve a cross-party ambition for a more
physically-active nation".<br />
<span class="cross-head">'Huge progress'</span>
<br />
Tam Fry of the National Obesity Forum, also called for regulation, adding:
"The much-vaunted voluntary responsibility deal will never succeed until the
government takes a grip and makes everybody sign up to it."<br />
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<br />
<div class="caption">
Prof Alan Maryon-Davis of the Faculty of Health is concerned
little is being done</div>
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<br />
The DoH said that "by reducing the amount of saturated fat in everyday foods,
manufacturers and retailers are helping us lead healthier lives".<br />
<br />
"We have already made huge progress through the responsibility deal - there
are reduced salt levels in many products, calories on high street menus and
better information about alcohol units and drinking guidelines," a spokesperson
said.<br />
<br />
"We know there is more to be done but today's pledge will make a huge
difference to our health."<br />
<br />
Prof Susan Jebb, chairwoman of the Responsibility Deal Food Network, said the
manufacturers' commitments to help reduce saturated fat were "an important step
forward".<br />
<br />
The announcement of the pledge comes days after cardiologist Aseem Malhotra,
a member of the Academy of Medical Royal Colleges' obesity steering group, wrote
in the British Medical Journal that the risk from saturated fat in non-processed
food was "overstated and demonised".<br />
<br />
He said there was too much focus on the fat with other factors such as sugar
often overlooked.<br />
<br />
He told Radio 4's Today on Saturday that "a sugary drinks tax, banning junk
food advertising to children, ensuring compulsory nutritional standards in
schools and hospitals... are things that are going to overcome the problems that
we face".<br />
<br />Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0tag:blogger.com,1999:blog-7381989115337284866.post-15412717685671798002013-10-23T15:07:00.002+01:002013-10-23T15:07:33.510+01:00Obese children should keep food diaries<div dir="ltr">
</div>
<div style="text-align: center;">
<b>Track your ins vs. outs</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-qAWEqCE7elI/UmfYDTzV61I/AAAAAAAAAbw/BaplyWAVRFw/s1600/food_diary.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-qAWEqCE7elI/UmfYDTzV61I/AAAAAAAAAbw/BaplyWAVRFw/s1600/food_diary.jpeg" /></a></div>
<div style="text-align: center;">
<b><br /></b></div>
<br />
<div dir="ltr">
<br /></div>
<div dir="ltr">
Keeping tabs on what children eat, and when, could identify bad habits that need addressing<br />
Children who are overweight or obese should be encouraged to keep a food-and-activity diary, say new public health guidelines for England.</div>
<div dir="ltr">
The National Institute for Health and Care Excellence says more needs to be done to tackle child obesity.</div>
<div dir="ltr">
It says getting parents and their children to track what they snack on and how much TV they watch could help.</div>
<div dir="ltr">
Although rates are levelling off, three in every 10 children aged between two and 15 are overweight or obese.</div>
<div dir="ltr">
The guidelines make a raft of recommendations, including greater support from local authorities, but say families are at the heart of managing the issue.</div>
<div dir="ltr">
Children from around the age of 12 - depending on their ability - should be encouraged to monitor their eating, physical activity and any sedentary behaviour, say the guidelines.</div>
<div dir="ltr">
"For example, encourage them to keep a record of time spent watching television or playing computer games, and what they snack on and when, to identify areas that need addressing," says NICE.</div>
<div dir="ltr">
For younger children, parents and carers should keep tabs.</div>
<div dir="ltr">
The guidelines also stress the importance of helping parents and carers recognise that their child is overweight.</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
<b>Life-long changes</b></div>
<div dir="ltr">
A National Opinion Poll involving more than 1,000 parents of children aged between four and seven showed that only 14% of those with an obese child considered that their child was overweight.</div>
<div dir="ltr">
Schools already monitor their pupils by measuring and weighing them at around age five when they start primary school and again as they leave at around the age of 11.</div>
<div dir="ltr">
NICE says all family members need to be on board, regardless of their own weight, to encourage healthy eating patterns and promote physical exercise - by walking to school, for example.</div>
<div dir="ltr">
Prof Mike Kelly, Director of the Centre for Public Health at NICE, said: "We are recommending family-based lifestyle programmes are provided which give tailored advice.</div>
<div dir="ltr">
"These programmes will also support parents to identify changes that can be done at home to tackle obesity - and maintained over the long term. Many of them are things we should all be doing anyway, including healthy eating, getting the whole family to be more active and reducing the amount of time spent watching TV and playing computer games.</div>
<div dir="ltr">
"Being overweight or obese has a significant impact on a child's quality of life. It can affect their self-esteem and they are more likely to be bullied or stigmatised."</div>
<div dir="ltr">
<br /></div>
<div dir="ltr" style="text-align: right;">
By Michelle Roberts</div>
<div dir="ltr" style="text-align: right;">
Health editor</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
<br /></div>
Anonymoushttp://www.blogger.com/profile/17078875046757327633noreply@blogger.com0