10-Minute Jump Rope Workout

Back to school with this skipping workout

Source:https://youtu.be/0NIvRAaOdlQ

Tony Robbins: Why we do what we do

Sthttps://www.youtube.com/watch?v=Cpc-t-Uwv1Iruggling with your goals? Let world renowned motivational speaker, Tony Robbins get you up and running again.


Source:https://www.youtube.com/watch?v=Cpc-t-Uwv1I

7 Smoothie Mistakes That Make You Gain Weight

KATIA VASILEVA/SHUTTERSTOCK

After dusting off the old blender a few months ago, you've been proudly making smoothies instead of downing enormous bowls of cereal or bagels for breakfast. You expected the pounds to just fall off, but they're not. Here are some reasons why:

Mistake No. 1: Your Smoothie Skimps on Fiber

Fiber is as close to a magic weight-loss pill as you're going to get. It's what fills you up to prevent hunger so you end up eating less later in the day. Fruits do offer fiber—but only if you pick the right ones. Bananas are one of the most common smoothie ingredients, but half of one only offers 1.4 grams of fiber. Try to get at least 10 grams in your smoothie by adding fiber-rich foods such as berries, kale (it has twice as much fiber as spinach), avocado, kiwi, pear, beans, flax meal, chia seeds, and certain plant-based protein powders.

Mistake No. 2: Your Recipe Lacks Protein

Your smoothie may be green as can be, but that doesn't mean it contains the protein you need to sustain your energy throughout the day. To resist the urge to snack on high-calorie pick-me-ups, aim for at least 10 grams of protein per smoothie. Some good sources: milk or soy milk (instead of lower-protein almond milk), Greek yogurt (it has more protein than the regular kind), cottage cheese, protein powder, soft tofu, beans, nuts, or nut butter. 

Mistake No. 3: You Overdo It on the Fruit

Sipping on a cold, creamy smoothie made solely from a variety of fruits is much healthier than downing a doughnut. But while fruits are full of fiber and nutrients, they aren't void of calories. So when you fill your blender with five different fruits, you could end up with a smoothie that clocks in at more than 500 calories. Since fruits are full of natural sugars, your body also metabolizes them quickly, leaving you with hunger pangs within an hour. To avoid this issue, pair your fruit with a protein source such as milk, soy milk, yogurt, protein powder, soft tofu, beans, nuts, or nut butter.

Mistake No. 4: You Add Extra Sweeteners

One tablespoon of honey or maple syrup will tack on over 60 extra calories—and you don’t need it if your smoothie contains naturally-sweet fruit. Of course, added sweeteners are also found in flavored yogurt, fruit juice, sweetened milks, and fruits canned with syrup. So avoid the extra sugars, and experiment with using plain yogurt and unsweetened soy or almond milk instead. Trust us, your taste buds will get used to it.

Source:http://www.womenshealthmag.com/weight-loss/weight-gain-and-smoothies

8 Minutes Morning Workout - Lose 2lbs Per Week

source:https://youtu.be/KLEQmvncMp0

Learn to love running! Model and sub three hour marathon runner Nell McAndrew tells you how to get started

 

• Research shows the best way to stay healthy is by being active

• Nell McAndrew started running 11 years ago as a way to de-stress

Many women I meet initially think running is not for them. That they are too old or too unfit to get started or that they just wouldn't enjoy it. 

My response is always: 'Why not? It could change your life for the better'. It certainly has mine. And you are never too old to start. At school, although I was quite sporty, I wasn't a particularly good runner. I kept myself fit at the gym when I was modelling in my twenties, but it wasn't until I was 30 and got a place to run in the London Marathon that I ever thought about running more seriously.

I remember struggling to manage 15 minutes continuously without gasping for breath and having to stop. Running made me feel like no other form of exercise ever had: it gave me a sense of freedom and a sense of purpose. I found myself hooked.

Eleven years on - I'm now 41 - and running is still a huge part of my life. After training hard and building up my mileage, I ran fast enough to make the elite field in the London Marathon, but it wasn't just the speed that inspired me. 

I became convinced that running is the ultimate way to boost confidence and self-esteem, not to mention the way you look. I'm not alone. In the last decade, I've met hundreds of women of all ages, shapes and sizes who claim the same. 

It's also one of the easiest sports to do; you don't need fancy equipment or to pay expensive gym fees. You can get up and go from your own front door whenever you feel like it. It doesn't even have to take up lots of your time. As a busy mum of two, I seem to be chasing my tail for most of the week. I find I rarely have a minute to myself.
 

Like many mums, I feel I am never doing anything particularly well. Running removes all that guilt and self doubt. At weekends, when I run for half an hour or more, my mindset is transformed. I return feeling not only energized, but a better person with a much clearer head and a far healthier handle on life. 

It's little wonder as running has been proven time and again to have mental health benefits. That short time away from the treadmill of life provides a new perspective on things. I've come across GPs who prescribe it to women with mild to moderate depression - and with fantastic results. 

 

Personally, I credit it with sharpening my focus and improving my memory. When I can't run, for whatever reason, I am much less fun to be around.

 

So, what's in it for you? Firstly, I should point out that age is no barrier. I have met women in their 70s and 80s who took up running in their 60s and have no intention of hanging up their trainers any time soon. 

I also plan to run for decades to come. There really is no right or wrong time to start. And you are most certainly never too old. 

 

A study carried out by researchers at the University of Navarra, Spain, in 2013 found that exercising twice a week can help people remain stronger and more flexible well into their nineties. They studied a group of people aged 91–96, who, after three months of regular exercise, had increased flexibility and muscle mass, making them stronger, more mobile and happier. So push those barriers. 

Just the other day, I met a 70-year-old on a 10-mile run – if they can do it, so can you. In many ways it is a sport that lends itself to advancing years. A lot of mums have told me how they first took up running when their children were growing up and that it helped them cope emotionally with the turbulence of the teenage years. Others wait until their 50s and 60s when there might be fewer family and work pressures, with more recovery and thinking time to really relish your running.

Almost universally, people say the mental benefits of running can be immediate. That's certainly what happened to me. You will feel a sense of achievement, however short the distance completed in those early days. 

And that will grow, the further you run and the fitter you get. Many people find the rush of feel-good endorphin hormones that contribute to the so-called runner's high really does elevate their mood for the rest of the day. When it comes to your body, running promises leaner, stronger legs and an all-over more toned appearance. Never expect overnight physical improvements. 

Rest assured, the more you run the easier it will become but you do have to be patient and keep going – even if at first you don't feel like you are making much progress. Remember, consistency is key – you can't run for a couple of days one week and then do nothing for a fortnight and expect to improve.

But do it regularly and your shape will begin to transform. After just a week or two of running, you'll probably find the less you will want to eat unhealthy foods. A study by nutritionists at the University of Aberdeen in 2014 found people who had run hard for an hour were more likely to choose healthy options to eat afterwards rather than highly calorific snacks foods. 

Numerous other findings have proved that exercise can suppress the appetite so you don't want to eat as much. And as you get fitter, you can add the bursts of speed that are known to accelerate fat-burning.

To make things easier (and more fun), I would always recommend starting with a friend or joining a club. Don't be intimidated into thinking all running clubs are for seriously athletic types. 

There are plenty of groups, aimed purely at beginners, who are launching themselves off the sofa for the first time. It's incredibly motivating to run with other people and it can also lead to lasting friendships. I know people who have even met their partners while running. Lacing up your trainers is a lifestyle choice I promise you won't regret. So what's stopping you?

HOW TO AVOID INJURY                

It's usual to feel a dull, almost pleasant ache after exercise, but if you have any shooting pains, see a doctor. Here are the most common running injuries . . .

 

Achilles pain: This will be felt at the back of the leg — usually from the heel up to the mid calf — and is generally the result of increasing your workload too quickly. Treatment should include ice applied to the tender area, raising your leg on a cushion and plenty of rest until the pain goes.

 

ITB syndrome: This is a common problem with runners affecting the iliotibial band, a sheath of fibrous connective tissue that helps to straighten and flex the knee. It is often felt as a dull, aching pain on the outside of the knee joint. Again, rest, ice and elevation will help, as will massaging the area.

 

Plantar fasciitis: One of the most common causes of heel pain in runners, this is caused by inflammation of the connective tissue that stretches from the heel to the toes. Specialist shoes with good support are essential if you develop this. A foot roller to massage under the feet might also help, as will stretching out your Achilles tendons regularly.

 

WHAT EQUIPMENT DO I NEED?
 

It's a misconception you need pricey trainers and acres of Lycra before you go running. You don't have to buy the most expensive trainers, as there are plenty of low budget supermarket options out there, such as Aldi.

However, the one thing every woman should invest in is a good sports bra — breasts can move as much as four inches as you run if you don't have one. Don't be tempted to run in a tight normal bra — it'll become uncomfortable quickly.

To work out if a sports bra is the right fit, put a finger under the supportive lower band of the bra — you should just about be able to get it underneath and it should be tight without digging in.

Jump up and down in the changing room to make certain you don't bounce too much.

If you do decide to buy running gear, a T-shirt and pair of leggings made from wicking fabric will keep you dry and comfortable, seam-free running socks won't rub and a lightweight waterproof jacket is excellent for rainy days. 

Should you want to buy a pair of new running trainers, go to a sports shop and talk to an expert (nationwide chains Sweatshop and Runners Need are great) - they can assess your gait and running style then pick the perfect pair to keep you injury free. Don't be shy: these services are geared at beginners, so you don't need to feel silly asking for help or that these shops are for pro-athletes only! 

THE AMAZING HEALTH BOOST

Why running is invaluable as we get older: 

It's not bad for your knees: a study of almost 75,000 runners showed that, as long as there were no underlying knee problems before they took up the sport, runners are no more likely to get knee problems, even if they keep jogging well beyond middle age.

You will look younger: Canadian scientists analysed the outer and inner skin layers of runners aged 65 and older and found they resembled what they would typically expect to find in healthy 20 to 40-year-olds. 

It sharpens your hearing: Researchers from Bellarmine University found that female runners were 6 per cent more likely to have better hearing than less fit women. It's thought that aerobic activity improves circulation to the ears, providing a greater supply of nutrients to help preserve hearing.

It protects your bones: Weight-bearing activities, such as running, are among the most beneficial routes to offsetting the risks of the bone- thinning disease, osteoporosis, which affects one in three women at some time in their lives. 

One study found jogging over the age of 60 could slow down the ageing process by making the cells in your body work more efficiently. 

HOW DO I START?
 

Don't rush! The mistake beginners make is to think they have to run as fast and for as long as possible. You'll just end up tired, injured and miserable.

Running shouldn't be a chore, it should be enjoyable. Of course, there will be times you want to push yourself, but there's no need to when you don't.

If you are an absolute beginner, start by alternating walking with running for 30 minutes. Run for a minute to every four minutes' walked. This may seem slow, but it's a proven way to slowly build fitness and stay injury-free.

Hamstrings and Achilles tendons get tighter as you age, so always stretch after running. After a run, walk for five minutes to cool down. Every week from then on, increase the ratio of running to walking as you feel comfortable, trying to fit in four runs a week.

In just nine weeks, you should be able to run 5km (which will take you about 30 minutes) without stopping — promise!

From there, it's up to you how much you walk and run.

If you find you're getting exhausted, you're probably going too fast so slow your pace down.  

Running is as simple as putting one foot in front of the other, but there are tips that can make it more comfortable and less likely to end in injury.

Keep your head high, look ahead and keep your head straight.

Take short strides, keep your hands relaxed and try to land lightly.

 

HAVE A PLAN
 

We women are all busy, and I find it helps to sit down at the start of the week and think about what I have on each day so I can plan when to fit in a run.

It's amazing how it slots into your routine — I've jogged to school to pick up my son with my daughter in the pushchair and then jogged back as he scoots along with us.

And log your progress. Psychologists have proven that keeping a record of your running achievements spurs you on.

It also helps to enter a race. I recommend everyone tries a parkrun (parkrun.org.uk) after about five or six weeks of running regularly.

These free 5 km events are held weekly at 300 parks in Britain. The focus is very much on participation, not speed. All you need to do is download a barcode and you are off.

Last, get yourself into a routine — if you lay out your running clothes before you go to bed, you are far more likely to go for a run in the morning. And reward yourself when you're done: a shower or a healthy snack often do the trick.

Finding a friend to go running with helps, too — but remember it's not a race!
 

 

WHERE SHOULD I RUN?
 

The easiest thing to do is head out from your front door and do a loop (better yet if it takes in a park), but this may not always be possible. 

If it's dark you might not feel safe (though many women swear by running at in the evening, stay safe by wearing high vis clothing or going with a friend).

Look online for running trails around your area: mapmyrun.com is good.

You could also look up your nearest running track (it's often in a school and open at weekends): these are flat and springy so make for a comfortable run. Four times round is approximately a mile and there's no pressure to sprint or race.

If you really can't face running outside when the weather's bad, consider a treadmill (there will be plenty at your nearest gym).

WHAT TO EAT
 

Generally runners need around two hours between their last meal and a run, says Gill Horgan, sports dietician at St Mary's University. 'You need to fuel your body well to perform. Foods that offer a long -asting energy boost, such as porridge or a wholemeal bagel with egg, are ideal.'

People often neglect recovery food, but it's very important, says Horgan. 'After a hard or tiring run, try to consume some carbs and fluid within an hour or so of finishing,' she advises. Wholemeal toast with jam or breakfast cereals are easily absorbed into the blood stream for rapid recovery.

Drink - but not too much. If you are running for less than an hour, you will not need to carry water with you. Just ensure you consume water and fluids regularly throughout the day and around 500ml in the hour before you head out. 

 

SPEED IT UP
 

If your goal is to lose weight, running is one of the most effective ways to do it. However, make certain that you don't over-compensate by over-eating afterwards: every mile you run burns approximately 100 calories.

Second, once you're confident, try interval training, which has been proven to burn fat fast and kick-start your metabolism.

 

  THE NEXT STEPS
 

You might consider joining a running club — these are usually aimed at all levels and really give a great sense of camaraderie. Visit britishathletics.org.uk to find one in your area.

You might also want to consider trying a race: these really are fun and not intimidating at all! A 5k is a great beginner's distance, and some events even feature mile-long races. Visit runningbug.co.uk.

Happy running!

 

NELL'S TOP 10 TIPS FOR GETTNG STARTED

1. Invest in a good pair of trainers and some seam-free running socks. You are best going to a specialist shop for this as they will assess your running gait (or style) to find the appropriate pair. It's the only big investment you have to make and it's so important that your feet are comfortable.

2. Buy a good sports bra. Aside from running shoes, this is the other essential for women.

3. Team up with a friend so that you can support and motivate each other. If you have arranged to meet someone you'll be less likely to back out. Running with someone else also helps the minutes tick by as you have a good gossip. Alternatively look for a beginner's group or couch to 5km scheme in your area (runengland.org is a great place to start).

4. Make steady progress. If you haven't run before, download a couch to 5km programme or app (there are plenty available for free) as they advocate lots of walking and running to start with. Build up gradually, increasing your running duration by no more than 10 per cent every week.

5. Have a plan. We women are all so busy and I find it helps to sit down at the start of the week and think about what I have on each day so that I can plan when to fit in a run. It's amazing how it slots into your routine - I've jogged to school to pick up my son with my daughter in the pushchair and then jogged back as he scoots or cycles along with us. Make it work for you.

6. Log your progress. Psychologists have proven that keeping a record of your running achievements helps to spur you on. So write everything down in a diary and flick back through it when you need a boost.

7. Enter a race. OK, this is not as daunting as it sounds, I recommend everyone tries a parkrun (parkrun.org.uk) after about 5-6 weeks of running regularly. These free 5km events are held weekly at around 300 parks in the UK.

8. Be competitive. This doesn't mean you are aiming to win Olympic medals or set a record for your age group. But making targets for yourself can keep you going. It might be that you set a goal of running 5km after 6 weeks or finishing ahead of a certain person in training. It all helps hugely with motivation.

9. Eat well. One of the things I love about running regularly is that I can stay in shape without having to stick to a strict diet that forbids the eating of certain food groups. In my modelling days, the girls who were on no-carb, or no-fat diets always seemed so miserable. And sports scientists all agree that a moderate amount of carbs are essential for running.

10. Remember why you run. Maybe it's to lose weight, to raise money for charity or to de-stress. Whatever the reason, don't lose sight of it. That way when that little voice inside your head tries to stop you from heading out on a run to stay on the sofa with chocolate instead, you will overcome it. Running will empower you in a million ways. Run first and eat your chocolate afterwards (chocolate milk is proven to be a great recovery drink).

 

Source: Nell Mc-Andrew at http://www.dailymail.co.uk/femail/article-2974716/How-woman-learn-love-running-yes-TV-presenter-Nell-McAndrew-s-new-book-tells-started.html

 

How Great Achievers Use The Law Of Attraction

In order to use the Law of Attraction you have to become self aware, self confident, gracious and faithful to what it is you are after. Great achievers are where they are because they knew that they could do it, despite the obstacles that were in front of them. That belief in they themselves and what they wanted moved the universe to manifest to them their desires. If you are worried that you can not be successful because you are filled with self doubt, low self esteem, the law of attraction can help you overcome those obstacles so that you are able to manifest prosperity and success in your life.

Great achievers have an unwavering belief in themselves. You need to have that same belief in yourself. Look in the mirror, take a good hard look at yourself, see who you really are. You don't have to be overjoyed with what you see, you don't even need to be happy with it right now, but you need to accept it. Accept that right now at this moment you are this person. Good, bad or indifferent, once you know who you are and accept who you are, you can change who you are.

Sit down and make a list of all the things about you that are positive, what are the good things that make you who you are. I don't want you to think about what you don't like, focus only on the positives. If you can't come up with a list on your own, talk to friends and families and ask them what they like about you. This is not a replacement for you finding the things you like, they are more suggestions for you to consider. Think of it like rearranging furniture in your living room. While you may not like the way it looks as a whole, there are a couple pieces that you like here and there, maybe new paint on the walls.

Image courtesy of Stuart Miles at freedigitalphotos.net

Okay, now the paint on the walls. Painting the walls in the room does not take away from the pieces you like, it enhances them. So now we are going to take the list you have, the pieces that you like, and enhance them. What can you do that will make you feel better about yourself, what will increase your self confidence? Start small, the size of the achievement doesn't matter, just that you achieved it. If washing the windows is a task that you have been wanting to do, do it, when you are done there is going to be a feeling of satisfaction, accomplishment, feel that, hold on to it.

Perhaps what you want to do is write a poem, you want to create a piece of artwork. So sit down and start. If it doesn't turn out, do not let that failure discourage you, it is not a failure, it is an opportunity for you to learn something and thereby grow. See, you need to change the way you are looking at things. Perception is more half the battle. If you can take each thing that you go through in life and see the opportunity to grow, the positive in the situation you are sending a powerful vibration out to the universe, the universe then looks for ways to provide you with more things that have a similar vibration. Galileo and Einstein did not quit when they failed, Shakespeare did not give up writing every time he didn't like what he had created, therefore neither should you.

Believe that you can accomplish anything. Don't just think it once or twice, think it twenty times a day, write it out on pieces of paper and tape them to the walls, carry one in your pocket and every time you start to doubt yourself get out the piece of paper and read it to yourself, remember how you felt when you accomplished washing the windows.

 

Image courtesy of pat138241 at freedigitalphotos.net

You can also focus on the way you felt when you had the chance to grow and learn from something not turning out quite the way you wanted. So the poem was not a hit, but what did you do with that? You ended up writing a short story, you learned that you can write a poem, it made you spend time with yourself thinking about what is important to you and you tried again.

Great achievers do not give up. They take each failure and each success to heart, they hold on those feelings and they know, they know they can achieve. That failure led to the E=MC2, the creation of the light bulb, the Mona Lisa, Romeo and Juliet. Don't stop, believe that you are successful and that you can achieve.

Stop right now and picture in your head what it is you think being a great achiever means. What is that to you? Now see yourself as that Great Achiever. See everything about that situation surrounding you, whether that means awards, accolades and applause, or just a pat on the back from someone that means a lot to you telling you that you did a good job. You define what accomplishment means to you, you and no one else.

So what is standing between you and achieving your dreams? The answer is very simple: you. The law of attraction manifests in our lives what it is we think we are, and what we think we deserve, so start thinking that you can achieve anything and you will.



Source: http://www.articlesfactory.com/articles/self-help/how-great-achievers-use-the-law-of-attraction.html

7 Steps to Permanent Weight Loss for Life!

Source:https://youtu.be/VWnDZdRIWd8

Beat The Bloat Go FODMAP Free!

Bloated stomach? Irritable Bowel? You are not alone. With 1 in 5 Britons reporting Irritable Bowel symptoms, help is at hand, by lowering your FODMAPS. See article below by Maria Reine for an introduction.

Guidelines for Effective Dietary Management of Fructose Malabsorption: The Low FODMAP Diet

 

Sensitivity to sugars like lactose, fructose and sorbitol are largely undiagnosed, but responsible for stomach bloating and intestinal distress to many. A group of indigestible carbohydrates or sugars, including oligosaccharides, disaccharides, monosaccharides and polyols have been shown to be osmotically active, rapidly fermenting in the gastrointestinal tract. Various studies show that these sugars are considerable triggers of gastrointestinal symptoms in patients with fructose malabsorption and IBS individually or in combination.

The low FODMAP diet has dramatically improved the gastrointestinal health of many with fructose malabsorption and irritable bowel syndrome in clinical trials. FODMAPs represent the food types that are most prone to fermentation by the gut bacteria. Evidence suggests that reducing global intake of FODMAPs to manage functional gut symptoms provides symptom relief for about 75% of patients with FGDs such as irritable bowel syndrome. Functional gut symptoms vary from person to person. The treatment of functional gut disorders varies. Modification of meal size, alcohol, fat and caffeine plays a crucial role. Consumption of adequate amounts of fiber and plenty of fresh pure water often helps dramatically in controlling and maintaining healthy digestive health. Recognition of the side effects that go along with supplements and medications is a must. Lifestyle changes that benefit digestion including relaxation, exercise, proper sleep and sunlight are also important key elements in addition to administering the Low FODMAP diet.

This group of poorly absorbed, short-chain carbohydrates, known as the FODMAPs was developed by researchers from Australia, Dr Sue Shepherd and Professor Peter Gibson. They coined the term FODMAPs as a way to categorize an otherwise unrelated group of certain types of carbohydrates. The acronym FODMAPs stands for Fermentable Oligosaccharides, Disaccharides and Monosaccharides. It is used to define an otherwise unrelated group of short chain carbohydrate and sugar alcohols. The FODMAPs are fermented by the bacteria of the intestines leading to flatulence, pain, bloating, reflux, diarrhea and constipation.

Image courtesy of Ohmega 1982 at free digital photos.net

By reduction of dietary FODMAPs it is evident that there is success in providing relief from these symptoms to the majority of individuals with fructose malabsorption and relief to some with irritable bowel syndrome. Fructose is only one of the many poorly absorbed, short-chain carbohydrates that cause the symptoms of fructose malabsorption. These are complex names for a collection of molecules found in food that are poorly absorbed by some people. When these molecules are poorly absorbed in the small intestine, they act as a food source to the bacteria in the digestive tract, causing high osmotic activity and rapid fermentation which then leads to luminal distension and the potential for subsequent symptom induction in those with less adaptable bowels or visceral hypersensitivity.
In the individual fermenting short-chain carbohydrates like fructose and lactose may be malabsorbed, polyols are generally poorly absorbed and fructans and galactans are always poorly absorbed in all individuals. Consuming foods high in FODMAPs results in increased volume of liquid and gas in the small and large intestine, resulting in distention and symptoms such as abdominal pain and gas and bloating.

Those with fructose malabsoption show great improvement by being on the Low FODMAP diet. Many people experience a greater quality of life from being on this diet. This diet does require several dietary changes. Before starting, you should consult a registered nutritionist or dietitian to help ensure you are getting the appropriate nutrition including fiber. It is also important and relevant to understand that FM can co-exist with intolerance to other food chemicals including additives, salicylates, amines, lactose or gluten so it is important to pay attention to these if you still are experiencing symptoms when following the diet. Studies are still being conducted (currently at Monash University in Australia) on foods within the FODMAP diet. This diet is still in its infancy. New research will be revealed as time moves forward and more testing is done.

It is up to the patient to find there own personal tolerance level to specific foods, if they can tolerate them at all. The Low FODMAP diet acts as a guide to do just that. Until now there has been no such guide. Until now fructose malabsorption patients and IBS patients have been somewhat blindly learning what they can eat and what they cannot. Most foods do not have an immediate effect on the patient, meaning the symptoms may not show up until days later. It can be very difficult to know what is actually causing your symptoms. Symptoms can begin days later and end days later. The cycle consistently overriding itself means that patients can always be experiencing symptoms. The accumulative effect that the FODMAPs have and also the chemistry between them is a critical factor. You are a walking science lab. It will take some time to figure out your own personal meal plan. Many see improvement within the first week. Also you want to buy a notebook for a food journal. Record everything; every meal, every drink, any medications, anything consumed and of course the times. You also want to record your symptoms and those times as well too. This will help you identify a pattern.

 

Image courtesy of  Suat Eman at free digital photos.net

The dietary advice for the reduction of fermentation of carbohydrates in the bowel is different for each person. By reducing the quantity of fermenting carbohydrates you will reduce symptoms. Small amounts of these carbohydrates will often be tolerated in some cases. In others total avoidance of a particular food, such as onions, is a must for symptoms to improve. It is important to understand that eating foods with varying FODMAP values at the same time will add up, resulting in symptoms that you might not experience if you ate the food in isolation. For example, fruits that contain excess fructose combined with naturally occurring polyols, such as apples and pears, will likely contribute to more severe symptoms, as the excess fructose and polyols content contributes to the total FODMAP load. The FODMAP's: Fructose, Fructans, Lactose, Polyols (sorbitol & artificial sweeteners) and Galactans e.g. raffinose.

Fructose: This is a single sugar found often referred to as the "fruit sugar". lt is in fruit, many vegetables along with many other foods. Fructose is a common additive in many commercial and processed products.

Lactose: This is a sugar that is in most milk and dairy products. As FODMAPs have a collective impact on GI symptoms, limiting lactose consumption is best. Hydrogen breath testing can be done. Many fructmals are lactose intolerant as it is the most common intolerance among the population. If you are unsure it is best to also avoid Lactose. Lactose intolerance contributes to abdominal bloating, pain, gas, and diarrhea, often occurring 30 minutes to two hours following the consumption of milk and milk products. Lactose intolerance is the inability to metabolize lactose, because of a lack of the required enzyme lactase in the digestive system. It is estimated that 75% of adults worldwide show some decrease in lactase activity during adulthood. Tolerance to lactose varies and dietary control of lactose intolerance is dependent upon unique tolerance levels. Lactose is present in two large food categories: conventional dairy products, and as a food additive (in dairy and non dairy products). Lactose (also present when labels state lactoserum, whey, milk solids, modified milk ingredients, etc.) is a commercial food additive used for its flavor, texture and adhesive qualities. It is found in foods such as processed meats.

Image courtesy of Mister GC at free digital photos.net

Fructans: Fructans are long chains of fructose molecules 'stuck together' with a glucose molecule at the end (polymerized fructose chain with a terminal glucose). The main dietary sources of fructans include wheat and some vegetables such as onion. They may also be called inulin or Fructo-Oligosaccarides(FOS). Fructans are food for bacteria in the digestive tract. This causes the symptoms of fructose malabsorption and no amount of glucose will help to absorb these chains of fructose any easier. Fructans should be strictly limited.

Polyols: Polyols are also known as sugar alcohols. They have no calories and do not break down in the body or digest at all. Most are too large for simple diffusion from the small intestine, creating a laxative effect on the GI tract. These include sugar alcohols that are given names such as sorbitol,mannitol, maltitol, xylitot & isomalt. Excess consumption might have a laxative effect. If all you had to eat for three days was without any fructose at all you most likely would not experience any symptoms from polyols. This is however very difficult to do. Even fructose balanced with glucose will initiate the chemical reaction that polyols have within the body. Polyols also occur naturally in some fruits and vegetables. They are often used as an artificial sweetener and added as sweeteners to sugar-free gums, mints, cough drops, and medications. Polyols actually cause fructose malabsorption when digestion is normally healthy. In individuals who already have fructose malabsorption polyols cause FM symptoms to be much worse. This is because polyols make it even more difficult to absorb fructose. Limiting polyols or removing them all together is advised. Some fruits and vegetables with polyols can be consumed with an individual tolerance for different individuals. Avocados are one example. Apples, apricots, cherries, nectarines, pears, plums, prunes and mushrooms also have polyols.

Galactans: Galactans are oligosaccharides containing chains of the sugar galactose that end in a fructose and a glucose. The human body lacks the enzymes to hydrolyze them into digestible components, so they are completely contributing to gas and GI distress. Raffinose and stachyose are examples of galactans. These are found in legumes (baked beans, lentils, chickpeas) and some vegetables including peas and onions.

The Low FODMAP Diet: Dietary management of fructose malabsorption.
1. Avoidance of foods with high levels of free fructose and "short-chain fructans".
2. Limited total fructose load.
3. Recommendation of foods with balanced fructose/glucose levels.
4. Intake of free glucose.
5. 8 - 10 weeks on the Low FODMAP diet. If improvement takes place begin to challenge separate components one at a time. Establish tolerance level that is personal to you. Remember that FODMAP's have an accumulative effect in your body. It is suggested that you seek the guidance of a dietician to ensure you are getting the appropriate nutrition and fiber requirements.

Image courtesy of Hyena Reality at free digital photos.net

High Fructose Foods: High fructose foods that have a higher fructose percentage than glucose percentage can cause many negative reactions to those with fructose malabsorption. They should be avoided or strictly limited. Consumption of free glucose will help absorb excess fructose but there is still a limit as to how much fructose the small intestine can handle. Fructose is generally only a problem when there is more fructose than glucose present or too much fructose is eaten at once, such as eating two or three pieces of fruit in one sitting. Some high fructose foods are:

• Honey
• Apples (all varieties)
• Pears
• Dried fruit
• Fruit juice
• Coconut in any form
• Peaches
• Honeydew melon
• High fructose corn syrup
• Watermelon
• Star fruit
• Lychee
• Nashi fruit
• Canned fruit
• Corn syrup

Foods Containing Fructans:

• Wheat (in large amounts) Unlike celiac disease trace amounts of wheat are okay and well tolerated usually with FM.
• Rye (in large amounts)
• Onions (all varieties) Onion is a MAJOR problem, even when eaten in small amounts.
• Brown rice: Many report having difficulty with brown rice. It may be suitable in small amounts.
• Leeks
• Zucchini
• Chicory
• Inulin (artificial fiber added to foods etc. Check labels.)
• Artichokes
• Fructo-oligo saccharides (FOS) (artificial fiber added to some foods)
• Dandelion tea

Foods Containing Sorbitol:

• Artificially sweetened gum, candy and soft drinks
• Artificial sweeteners: Sorbitol, Mannitol. Xylitol, Isomalt
• Apples
• Apricots
• Peaches
• Apricots
• Nectarines
• Pears
• Cherries

Foods Containing Raffinose:

• Cabbage
• Brussel sprouts
• Baked beans
• Asparagus
• Red kidney beans, Green beans
• Legumes
• Lentils
• Chickpeas

Most dairy foods have lactose, some more than others. The following are on the higher end of the spectrum.

Foods Containing High Levels of Lactose:

• Ice cream
• Milk
• Condensed milk
• Soft cheeses

Article Source: http://EzineArticles.com/?expert=Maria_Reine

Tried a low FODMAP diet? I'd love to know how you got on.

START! Walking at Home American Heart Association 3 Mile Walk

 

Got 45 mins at home to spare? Click below for a walking workout endorsed by the American Heart Association

 

 

 

Source:https://youtu.be/DYuw4f1c4xs

Walking or cycling to work could help you lose weight

Leaving your car at home could help shed pounds – according to new research from the University of East Anglia (UEA) and the Centre for Diet and Activity Research (CEDAR).

New research shows that making a change from driving to work to using public transport, cycling or walking could help reduce BMI over two years.
The findings come from the research team that discovered that walking and cycling to work improves wellbeing and mental health.
They hope that making the switch could reduce the level of obesity at population level.

 

Image courtesy of Naypong at freedigitalphotos.net

The proportion of people in England and Wales who commute by car has increased from 42 per cent to 67 per cent over the last 40 years.
Lead researcher Adam Martin, from UEA’s Norwich Medical School, said: “It is well established that being overweight or obese is linked to a wide range of diseases, most notably type 2 diabetes, cancer, heart disease and stroke.
“This study highlights the potential to contribute to reducing the average weight of the population by helping commuters build regular physical activity into their daily routines through walking, cycling and using public transport on their journey to work.”
The research team, from UEA, the University of Cambridge and the University of York, based their findings on the responses of more than 4000 adults in three annual waves of the British Household Panel Survey (BHPS) collected between 2004 and 2007.
Commuters reported their usual main mode of travel to work each year, and their height and weight in the first and third years. The researchers then used a series of analyses to see if changes in mode of transport were linked to changes in weight over time.

Image courtesy of Sura Nualpradid at freedigitalphotos.net

While the link between commuting and weight may seem intuitive, it has rarely been tested in a longitudinal study using data from a representative national survey in this way.
Adam Martin said: “We found that switching from the car to walking, cycling or public transport is associated with an average reduction of 0.32 BMI, which equates to a difference of about 1 kg for the average person.
“This might sound like a relatively small proportion of their total weight, but we also found that the longer the commute, the stronger the association.  For those with a commute of more than 30 minutes, there was an average reduction of 2.25 BMI units, or around 7 kg (over one stone) for the average person.” 
The research team also found that switching to using a car to get to work was associated with a significant average increase of 0.34 BMI units.

“The key feature of this study is that we were able to compare changes in weight over time between commuters who had, and had not, changed how they travelled to work. However it is an observational study, so we can’t draw definitive conclusions about cause and effect.
“Combined with other potential health, economic, and environmental benefits associated with walking, cycling and public transport, these findings add to the case for interventions to support a larger proportion of commuters taking up these more sustainable forms of transport.”

---

Story Source:
The above story is based on materials provided by University of East Anglia. Note: Materials may be edited for content and length.

---

Journal Reference:

1. Adam Martin et al. Impact of changes in mode of travel to work on changes in body mass index: evidence from the British Household Panel Survey. Journal of Epidemiology and Community Health, 2015 DOI: 10.1136/jech-2014-205211

Article source:http://www.sciencedaily.com/releases/2015/05/150507213104.htm

25 Ways To Fit 10 Minutes Of Exercise

Stolen Moments Add Up

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after five months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed. Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.
Here are simple, practical ways to work exercise into your day even when you're short on time:

Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.
2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.
3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)
4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.
6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."
9. While your son or daughter plays a soccer game, walk around the field.
10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

At Work

11. Walk to work if you can. "I walked to work for months, 1½ miles each way," says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.
12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.
13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.
14. On breaks, spend 5 to 10 minutes climbing stairs.
15. If you're pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.
16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.

When You're Watching TV

17. Put away your remote and change channels the old-fashioned way—by getting up and walking to the television set.
18. Dance as if you were 16 again. Put on a music program or MTV. Then dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself to think of movement as something that you have a right to do," she says.
19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try our Couch-Potato Workout.
20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.

While Traveling

21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn't, ask to rent one from the hotel.
22. If you're traveling by car, stop twice a day for short, brisk walks and some stretching.
23. During layovers at airports, avoid the mechanized "moving carpets" that transport travelers from concourse to concourse. "If you're in between flights, walk around the concourse as much as you can," suggests Cluff.
24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)
25. Do calf stretches while riding in elevators.

Source: http://www.prevention.com/fitness/fitness-tips/fitness-25-fast-and-easy-ways-fit-10-minutes-exercise (Adapted from Fit Not Fat at 40-Plus)

10 Minute Guided Meditation to ease Anxiety, Worry, and Urgency | Soothi...

 

 

 

 

Source:https://youtu.be/xoYnqvadurg

 

 

 

We all get a bit stressed out sometimes. Try this 10 minute meditation for instant calm. Let me know how you got on!

Obese kids face stigma, flunk school: European research

Obese children are far less likely to finish school than peers of normal weight, according to European research Thursday which also highlighted body image problems in kids as young as six.

And these problems are likely to become bigger and bigger as the waistlines of European children expand -- led by Ireland with 27.5 percent of under-fives classified as overweight, according to findings presented at a European Congress on Obesity in Prague.
Britain had the second-highest rate with 23.1 percent, followed by Albania with 22 percent and Georgia with 20 percent, Bulgaria with 19.8 percent and Spain with 18.4 percent, said an analysis of data provided by 32 countries in the World Health Organization's 53-member Europe region.
Kazakhstan had the lowest rate at 0.6 percent, Lithuania 5.1 percent, conference host the Czech Republic 5.5 percent, and Tajikistan six percent.
People are classified overweight if they have a BMI (body weight index, a ratio of weight to height) of 25 and higher, and obese from a BMI of 30.

• 

A second study presented at the congress said only 56 percent of children in Sweden who had received treatment for obesity completed 12 years or more of school, compared to 76 percent of normal-weight peers.
Differences in gender, ethnicity or socioeconomic status did not affect the result, said the research conducted among nearly 9,000 youngsters in Sweden.
The reasons were not clear, but study author Emilia Hagman of the Karolinska Institutet theorised that bullying might be a factor.
"If you are being bullied at school, you are feeling all this stigmatisation, you don't really want to go to school so maybe school absences could be one reason," she told AFP on the sidelines of the congress.
"Maybe you don't sleep well at night so how easy is it going to be to sit in the classroom the day afterwards and learn? There are many, many reasons."

Image courtesy of stockimages at freedigitalphotos.net

A third research paper, conducted in England, found that children as young as six can be dissatisfied with being overweight.
Data was collected from 301 pupils from six years of age from eight primary schools in Leeds.
Of the group, 19 percent (59) were overweight or obese and had "higher body shape dissatisfaction scores on average than normal weight children," said a statement.
Girls had a higher dissatisfaction score than boys showing they had a greater desire to be thin even at this young age, according to the authors.
"Obesity prevention programmes need to consider psychological wellbeing and ensure that it is not compromised," said researcher Pinki Sahota of the Leeds Beckett University.
Globally, the WHO says 42 million children under five were overweight or obese in 2013.
Obese children experience breathing difficulties, bone breaks, high blood pressure and "psychological harm", according to a WHO factsheet.

Childhood obesity has been associated with a higher risk of obesity, premature death and disability in adulthood.

Source:https://uk.news.yahoo.com/obese-kids-face-stigma-flunk-school-european-research-221141381.html#OxOyMoC

 

Food To Lose Weight - These Top 10 Veggies Are The Best Foods To Lose We...

source:https://www.youtube.com/watch?v=cUFxyVX78EM

How Much Sugar is In Your Food?

In our modern and fast-paced lives, it may be difficult to keep a healthy balance of nutrients in our food. Sugar is one of these nutrients, and the cells in our body would die without it. Consuming too much sugar, however, raises the risk of several problems, including poor dental health, obesity and type 2 diabetes.
To keep control of sugar levels, it helps to know just how much sugar there is in the food we eat. Here, we have listed the sugar content of numerous everyday foods, both processed and natural ones.

What is sugar?

Sugar is a simple carbohydrate that belongs to a class of chemically-related sweet-flavored substances. It comes in many different forms. The three main types of sugar are sucrose, lactose, and fructose.
Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous different health problems. Added sugar contains no beneficial nutrients and in excess only contributes to tooth decay, diabetes, and obesity.

The American Heart Association (AHA) have said that added sugars "contribute zero nutrients" and are just empty calories "that can lead to extra pounds, or even obesity, thereby reducing heart health."
Being aware of the existing and added sugar contents of the foods and drinks we consume is vital for our health - even more so today because so many products have sugar added to them.
The AHA currently recommend that men consume no more than 150 calories from added sugar per day, and women 100 calories.
In early 2014, however, the World Health Organization (WHO) called for a reduction of daily sugar intake to 5% of total daily calories in order to tackle public health problems, such as obesity and tooth decay.
Nutritionists strongly recommend against consuming more than 13 teaspoons a day.

Sugar content in common foods and drinks

To help you keep track of how much sugar you're consuming we've listed some common everyday foods and drinks, together with their sugar content. Some of these may surprise you:

How much sugar is in a chocolate bar?

With high sugar content, chocolate should always be viewed as an occasional treat.

• Milk chocolate bar (44g) - 5.75 teaspoons of sugar
• Snickers bar (57g) - 7 teaspoons of sugar
• Milky Way bar (58g) - 8.5 teaspoons of sugar
• Marshmallows (100g) - 14.5 teaspoons of sugar
• Caramel piece (10g) - 1.7 teaspoons of sugar
• Butterfinger bar (60g) - 6.9 teaspoons of sugar
• Dove chocolate bar (37g) - 5 teaspoons of sugar
• Starburst packet (45 grams) - 5.5 teaspoons of sugar
• Twix bar - 2.75 teaspoons of sugar
• M&Ms packet (45 grams) - 5.75 teaspoons of sugar
• Boiled sweets bag (100 grams) - 11.5 teaspoons of sugar

How much sugar do soft drinks contain?

Soft drinks often contain a high amount of sugar.

• Coca cola (one can) - 7 teaspoons of sugar
• Red Bull (one can) - 7.5 teaspoons of sugar
• Lemonade (one glass) - 5.5 teaspoons of sugar
• Orange squash (one glass) - 2.5 teaspoons of sugar
• Hot chocolate (one mug) - 4.5 teaspoons of sugar
• Fruit smoothie (one glass) - 3.5 teaspoons of sugar

A study published in Circulation, the journal of the American Heart Association, identified a link between drinking more than one soft drink a day and increased risk of developing heart disease and diabetes.

How much sugar is in your breakfast cereal?

*(per 100 grams)

Froot Loops are said to contain 106 times more sugar than Shredded Wheat.

• Alpen - 5 teaspoons of sugar
• Cheerios - 1.1 teaspoons of sugar
• Corn Flakes - 2.4 teaspoons of sugar
• Cocoa Krispies - 9.6 teaspoons of sugar
• Froot Loops - 10.6 teaspoons of sugar
• Raisin Bran - 7.8 teaspoons of sugar
• Frosted Flakes - 8.9 teaspoons of sugar
• Honey Smacks - 14 teaspoons of sugar
• Rice Krispies - 2.5 teaspoons of sugar
• Special K - 3 teaspoons of sugar
• Wheaties - 3.8 teaspoons of sugar
• Trix - 8 teaspoons of sugar
• Lucky Charms - 9 teaspoons of sugar
• Rice Chex - 2 teaspoons of sugar
• Wheat Chex - 2.6 teaspoons of sugar
• Corn Chex - 2.8 teaspoons of sugar
• Honey Nut Cheerios - 8.25 teaspoons of sugar
• Reese's Puffs - 8.9 teaspoons of sugar
• Golden Grahams - 8.8 teaspoons of sugar
• Cocoa Puffs - 9.3 teaspoons of sugar
• Cookie Crisp - 8.7 teaspoons of sugar
• Shredded Wheat - 0.1 teaspoons of sugar
• Cocoa Pebbles - 8.6 teaspoons of sugar
• Banana Nut Crunch - 4.7 teaspoons of sugar

In June 2012, researchers from Yale Rudd Center for Food Policy & Obesity revealed that even though cereals aimed at kids had become more nutritious, cereal companies (such as Kellogg, General Mills, and Post) had increased their advertising spending considerably. Cereal advertising aimed at children increased by 34% between 2008 and 2011.
Marlene Schwartz, deputy director of the Rudd Center, said:

"While cereal companies have made small improvements to the nutrition of their child-targeted cereals, these cereals are still far worse than the products they market to adults. They have 56% more sugar, half as much fiber, and 50% more sodium.
The companies know how to make a range of good-tasting cereals that aren't loaded with sugar and salt. Why can't they help parents out and market these directly to children instead?"

How much sugar does fruit contain?

Fruits contain fructose, a type of sugar. Fresh fruit have no "added sugar", but as you can see below, their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes.
*per 100 grams

Bananas contain approximately 3 teaspoons of sugar (fructose).

• Mangos - 3.2 teaspoons of sugar
• Bananas - 3 teaspoons of sugar
• Apples - 2.6 teaspoons of sugar
• Pineapples - 2.5 teaspoons of sugar
• Grapes - 4 teaspoons of sugar
• Lemons - 0.6 teaspoons of sugar
• Kiwi fruit - 2.3 teaspoons of sugar
• Apricots - 2.3 teaspoons of sugar
• Strawberries - 1.3 teaspoons of sugar
• Raspberries - 1 teaspoon of sugar
• Blueberries - 1.7 teaspoons of sugar
• Cranberries - 1 teaspoons of sugar
• Tomatoes - 0.7 teaspoons of sugar

How much sugar do cakes and desserts contain?

A medium slice of carrot cake contains approximately 3 teaspoons of sugar.

• Banoffee pie (1 medium portion) - 4.25 teaspoons of sugar
• Carrot cake (1 medium slice) - 3 teaspoons of sugar
• Custard (1 medium portion) - 3.25 teaspoons of sugar
• Chocolate mousse (1 medium portion) - 3 teaspoons of sugar
• Cornetto (1 cone) - 3 teaspoons of sugar
• Donut (1 jam doughnut) - 3.5 teaspoons of sugar
• Fruit pie (1 medium portion) - 3.5 teaspoons of sugar
• Fruit cake (1 medium slice) - 5 teaspoons of sugar
• Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar
• Ice cream (1 scoop) - 3 teaspoons of sugar
• Rice pudding (1 portion) - 3.75 teaspoons of sugar
• Sponge cake (1 medium slice) - 5.5 teaspoons of sugar
• Swiss roll (1 roll) - 2.5 teaspoons of sugar

source:http://www.medicalnewstoday.com/articles/262978.php

Beginner Fat Burning Workout to Lose Weight in 4 weeks (Home Exercises)

Source:https://youtu.be/C8LxBcVjJK4

 

 

 

 

 

Don't know where to start. have a go at this! Let me know how you get on.

What Diet Is For You? Top Diet Review For 2015

 

With so many diet options to choose from, it can be hard to find a weight loss plan to suit you.

 

To help, the British Dietetic Association (BDA) looks at the pros and cons, and gives its verdict on some of the most popular diets.

5:2 diet

The 5:2 diet is based on a principle known as intermittent fasting (IF) – where you eat normally for five days a week and fast on the other two days. On top of losing weight, fans claim the 5:2 diet can improve lifespan, brain function and protect against conditions such as dementia and Alzheimer’s. However, evidence on the effectiveness of the 5:2 diet is limited when compared to other types of weight loss techniques.
One 2010 study found that women placed on a 5:2 diet achieved similar levels of weight loss to women on a calorie-controlled diet, and were also less likely to develop chronic diseases such as type 2 diabetes. A 2012 study suggested that the 5:2 model may help to lower the risk of certain obesity-related cancers, such as breast cancer. If you are considering it, you should first talk to your GP to see if it is suitable for you. Not everyone can safely fast.

Many of the diets listed here are quick fixes and may not be sustainable or healthy in the long term. They could make your weight more likely to fluctuate or ‘yo-yo’.
 

Pros:
Sticking to a regimen for two days a week is more achievable than seven days, so you are more likely to persevere with this way of eating and successfully lose weight. Two days per week on a restricted diet can lead to greater reductions in body fat, insulin resistance and other chronic diseases.

Cons:
The non-restricted days do not mean unlimited feasting. While you don’t need to be as strict about your calorie consumption, you still need to make healthy choices and be physically active. Skipping meals could make you feel dizzy, irritable, give you headaches and make it hard to concentrate, which can affect work and other daily tasks. Other reported side effects are difficulties sleeping and daytime sleepiness, bad breath and dehydration.

BDA verdict:
The 5:2 is a simple way to reduce calorie intake. There are lots of versions of this diet, with some less safe than others. Many studies on intermittent fasting are short-term, involve small numbers of subjects, or are animal-based. If you choose to follow it, choose an evidence-based plan based on healthy, balanced eating and written by a dietitian, such as the "2-Day Diet". It’s vital for your health to avoid nutritional deficiencies, dehydration and overeating on non-fast days. Never attempt to delay or skip meals if you are pregnant, have had, or are prone to, eating disorders or diabetes.

Dukan diet

The Dukan diet is a low-carbohydrate (carb), high-protein diet. There’s no limit to how much you can eat during the plan’s four phases, providing you stick to the rules of the plan. During phase one, you’re on a strict lean protein diet. This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. This is for an average of five days to achieve quick weight loss. Carbs are off limits except for a small amount of oat bran. Unlike the Atkins diet, Dukan’s phase one bans vegetables and seriously restricts fat. The next three phases of the plan see the gradual introduction of some fruit, veg and carbs, and eventually all foods. The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management. There’s no time limit to the final phase, which involves having a protein-only day once a week and taking regular exercise.

Pros:You can lose weight very quickly, which can be motivating. It’s a very strict and prescriptive diet, and some people like that. It’s easy to follow. You don’t need to weigh food or count calories. Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first two weeks.

Cons:At the start of the diet, you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. The lack of wholegrains, fruit and veg in the early stages of the diet could cause problems such as constipation.

BDA verdict:Rapid weight loss can be motivating, but it is unsustainable and unhealthy. The Dukan diet isn’t nutritionally balanced, which is acknowledged by the fact that you need a vitamin supplement and a fibre top-up in the form of oat bran. There’s a danger that this type of diet could increase your risk of long-term health problems if you don’t stick to the rules. The diet lacks variety in the initial phases, so there’s a risk you’ll get bored quickly and give up. 

Paleo diet

The paleo diet, also known as the caveman diet, was Google’s most searched-for weight loss method in 2013. The diet consists of foods that can be hunted and fished – such as meat and seafood – and foods that can be gathered – such as eggs, nuts, seeds, fruits, vegetables, herbs and spices. It’s a regime based on the supposed eating habits of our hunter-gatherer ancestors during the paleolithic era, before the development of agriculture around 10,000 years ago. That means cereal grains including wheat, dairy, refined sugar, potatoes and salt – as well as anything processed – are strictly off the menu. There is no official "paleo diet" but it is generally seen as a low-carb, high-protein diet, with some variations on carbohydrate and meat intake. Advocates say the paleo diet is a long-term healthy eating plan that can help you lose weight and reduce your risk of diabetes, heart disease, cancer and other health problems. Most studies on the paleo-type diet are small, and more long-term research is needed to show conclusively whether or not it is as effective as some people claim. One 2008 study suggested that the paleo diet “could help reduce the risk of heart disease”. However, several limitations in the study meant it was not possible to say whether the paleo diet was any more effective than any other low-calorie diets.

Pros:The paleo diet encourages you to eat less processed food and more fruit and vegetables. Reducing your consumption of high-calorie foods will reduce your calorie intake and help you to lose weight. The diet is simple and doesn’t involve calorie-counting. Some plans go by the "80/20" rule, whereby you’ll get 99% of the benefits of the paleo diet if you adhere to it 80% of the time. This flexibility can make the diet easier to stick to, so you are more likely to be successful.

Cons:
There are no accurate records of the diet of our Stone Age ancestors, so the paleo diet is largely based on an educated guess and its health claims lack scientific evidence. Most versions of the diet encourage large amounts of meat, which runs counter to current health advice on meat consumption. Many versions ban dairy products and wholegrains, which form part of a healthy, balanced diet. Like all high-protein diets, the paleo can be expensive, depending on your choice of meat cuts. It's impossible to follow without eating meat, seafood or eggs, so it’s not one for vegetarians!

BDA verdict:
Most versions of the paleo diet exclude key food groups, raising the potential for nutritional deficiencies unless careful substitutions are made, and dietary supplements may be necessary. The diet has some positive aspects, so an adapted version that doesn't ban any food groups – such as wholegrains, dairy and legumes – would be a better choice. The diet lacks variety, so there’s a risk you’ll get bored quickly and give up. If you want to copy your paleolithic ancestors, you’re better off mimicking their activity levels, rather than their alleged diet.

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New Atkins diet

The Atkins diet promises to turn your body into a fat burning machine. The theory is that by starving yourself of carbohydrates, your body will start burning fat for energy. New Atkins is similar to the old Atkins except that it allows a wider variety of foods to make it more nutritionally balanced. During the first two weeks of the diet, designed for rapid weight loss, you’re on a protein rich diet with no restrictions on fat and a daily carb allowance of just 20g. During the next three phases, the weight loss is likely to be more gradual, and regular exercise is encouraged. More carbs are introduced to your diet – initially 5g and later 10g at a time - with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during phase two.

Pros:
You can lose weight very quickly, which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayonnaise, it’s one of the diets that appeals to men.

Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting out carbs and potential for lower fibre intake. The high intake of saturated fat may increase your risk of heart disease, and there are concerns about the recommendation to add salt.

BDA verdict
The New Atkins diet plan is almost the same as the original one, but includes more practical advice on how to implement the diet and variety to reduce boredom. The amount of processed meat, red meat and saturated fat is still an issue, as is the advice to add salt, which all contradict current health advice. Some could still find it complicated and time-consuming but the promise of initial rapid weight loss may appeal to and motivate some.

 

Alkaline diet

The alkaline diet, whose celebrity fans reportedly include Gywneth Paltrow, Jennifer Aniston and Victoria Beckham, is based on the idea that our modern diets cause our body to produce too much acid. The theory is that excess acid in the body is turned into fat, leading to weight gain. High acidity levels have also been blamed on conditions such as arthritis, osteoporosis, tiredness, kidney and liver disorders. The diet recommends cutting back on acid-producing foods such as meat, wheat and other grains, refined sugar, dairy products, caffeine, alcohol and processed foods in favour of “alkaline foods”, which reduce the body’s acidity levels. This translates as plenty of fruit and vegetables. The idea is that an alkaline diet helps to maintain the body’s acidity at healthy levels. There are different versions of the alkaline diet. Some followers adopt the "80/20 rule" consisting of a diet based on 80% fruit and veg and 20% grains and protein. Originally developed to help prevent kidney stones and urine infections by using diet to adjust the acidity levels in the urine, there is little evidence to support the diet’s more recent health benefits. The weight loss observed among followers is more likely to be due to eating plenty of fruit and vegetables and cutting down on sugar, alcohol and processed foods, which is standard healthy weight loss advice.

Pros:
The diet contains plenty of good healthy eating advice, such cutting down on meat, avoiding sugar, alcohol and processed foods and eating more fruit and veg, nuts, seeds and legumes. This means that you will be cutting out foods you may normally eat and replacing them with healthier choices, which will also reduce your calorie intake.

Cons:
Your body regulates its acidity levels, regardless of diet. When cutting down on dairy products such as milk, cheese and yoghurt, you need to find other calcium substitutes, as cutting out an entire food group is never a good idea. Getting to grips with what you can and can’t eat on the diet can be time-consuming, particularly in the beginning.

BDA verdict:
The theory of the alkaline diet is that eating certain foods can help maintain the body's ideal pH balance (acidity levels) to improve overall health. But the body maintains its pH balance regardless of diet. The diet lacks evidence and some versions that advise cutting out entire food groups should be avoided. The more balanced versions of the diet provide variety and include all the food groups. If you are going to try the alkaline diet, choose a balanced plan, stick to it to the letter and stay clear of supplements and other diet-related gimmicks.

 

Cambridge diet

The Cambridge Weight Plans are based around buying and eating a range of meal-replacement products with the promise of rapid weight loss. There are six flexible diet plans ranging from 415 calories to 1,500 calories or more a day, depending on your weight loss goal. There is also a long-term weight management programme. The bars, soups, porridges and shakes can be used as your sole source of nutrition or together with low-calorie regular meals. While on the programme, you receive advice and support on healthy eating and exercise from a Cambridge adviser.

Pros:Many people on very low calorie diets (VLCDs) find the weight loss to be sudden and quite dramatic. The meal replacements are all nutritionally balanced, so you're likely to be getting all the vitamins and minerals you need, albeit not from real food.

Cons:Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. The hardest part of the plan is sticking to it. Giving up normal meals and swapping them for a snack bar or a shake can be boring and feel socially isolating. This isn’t a plan you can stick to in the long term.

BDA verdict:You need to like the meal replacement products to stay with the plan. Rapid weight loss can be motivating, but it is unsustainable. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.

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South Beach Diet

The South Beach Diet is a low-GI diet originally developed for heart patients in the US. There’s no calorie counting and no limits on portions. You're encouraged to eat three meals and two snacks a day and follow an exercise plan. People who have more than 10lb to lose start with phase one. This is a two-week quick weight loss regime where you eat lean protein, including meat, fish and poultry, as well as some low-GI vegetables and unsaturated fats. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss.

Pros:If you can avoid phase one and start on phase two, there are fewer dietary restrictions in the rest of the plan than some other popular diets. After phase one, the diet broadly follows the basic principles of healthy eating. No major food groups are eliminated and plenty of fruit, veg and low-GI carbs are recommended.

Cons:The severe dietary restrictions of phase one may leave you feeling weak and missing out on some vitamins, minerals and fibre. You may initially experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation.

BDA verdict:The first two weeks are the most difficult to get through. We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. This, however, won't be all fat. Some of the weight loss will include water and carbs – both of which will be replaced when you begin eating more normally. Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide the nutrients you need to stay healthy.

 

Slimming World diet

Slimming World’s weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling. You choose your food from a list of low-fat foods they call "Free Foods", such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs, which you can eat in unlimited amounts. There’s no calorie counting, no foods are banned, and you’re still allowed the occasional treat. You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active. The plan is designed to help you lose about 1lb to 2lb a week.

Pros:No foods are banned so meals offer balance and variety and are family-friendly. The portion size from each food group will vary depending on which plan you follow. The "Body Magic" booklet they provide gives ideas to help you raise your activity levels. Meeting as a group can provide valuable support.

Cons:Slimming World doesn’t educate you about calories. Without having learned about calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme.

BDA verdict:The group meetings encourage members to share successes, ideas and recipes with each other, but they may not appeal to everyone. While the meal plans may lack some flexibility, they are generally balanced. However, without learning about calories and portion sizes, you may struggle to make healthy choices once you’ve left the programme.

 

Slim-Fast diet

The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. It uses Slim-Fast’s range of products. The plan recommends three snacks a day from an extensive list, including crisps and chocolate, two meal replacement shakes or bars and one regular meal, taken from a list of recipes on the Slim-Fast website. You can stay on the diet for as long as you want, depending on your weight loss goal. Once reached, you’re advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals. The plan is designed to help you lose about 1lb to 2lb a week and you can follow the diet for as long as you want.

Pros:Meal replacement diets can be effective at helping some people to lose weight and keep it off. The plan is convenient, as the products take the guesswork out of portion control and calorie-counting. No foods are forbidden, although you are encouraged to eat lean protein, fruit and vegetables.

Cons:On their own, meal replacement diets do little to educate people about their eating habits and change their behaviour. There’s a risk of putting the weight back on again once you stop using the products. You may find it hard to get your 5 A DAY of fruit and veg without careful planning.

BDA verdict:If you don’t like the taste of the meal replacement products, you won't stay with the plan. The Slim-Fast plan can be useful to kickstart your weight loss regime, but it’s important that you make full use of the online support to learn about the principles of healthy eating and how to manage everyday food and drink.

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LighterLife diet

The LighterLife weight loss plans combine a very low-calorie meal replacement diet with weekly counselling. With LighterLife Total, for people with a BMI of 30 or more, you eat four "food packs" a day, consisting of shakes, soups, mousses or bars, and no conventional food. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day, plus one meal from a list of approved foods. You stay on the plans until you reach your target weight. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting. How long you stay on the diet depends on how much weight you have to lose.

Pros:The counselling can help you understand your relationship with food, so hopefully you can make lasting changes to keep the weight off for good. With the meal replacements, there’s no weighing or measuring, so it’s a hassle-free approach to weight loss.

Cons:Initial side effects of the diet can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. Surviving on a strict diet of shakes and soups and other meal replacements isn’t much fun, and can feel socially isolating.

BDA verdict:Rapid weight loss can be motivating, but it is unsustainable. LighterLife’s VLCD and its counselling component may work for some, particularly people who have struggled to lose weight for years, have health problems as a result of their weight and are clinically obese with a BMI of more than 30. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.

 

WeightWatchers diet

The WeightWatchers plan is based on the ProPoints system, which gives a value to foods and drink based on protein, carbs, fat and fibre content. It is essentially a calorie-controlled diet, where you get a personal daily ProPoints allowance, which you can use how you like. There’s no limit on the amount of fruit and most veg you can eat. You also get a weekly ProPoints safety net in case you go over your allowance, and an individual exercise plan. The weekly meetings and confidential weigh-ins provide support and extra motivation to encourage long-term behaviour change. The plan is designed to help you lose up to 2lb a week.

Pros:No foods are banned, so you can eat and drink what you want providing you stick to your points allowance. The ProPoints system is easier to follow for some than calorie counting and less restrictive than other plans. This is because it introduces a safety net of points, which can be saved up for a special occasion, such as a night out, a small amount of alcohol or treats.

Cons:When you begin, working out the points system can be just as time-consuming as simply counting calories. Some people feel pressured into purchasing WeightWatchers-branded foods.

BDA verdict:The ProPoints plan is generally well balanced and can be a foundation for long-term changes in dietary habits. The support group approach can help keep people motivated and educate them about healthy eating. But it’s vital that you make the connection between the points system and calories if you want to avoid putting the weight back on once you leave the programme.

 

Rosemary Conley diet

Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. You can follow her recipes or buy from her range of calorie-controlled ready meals and snacks. You’re encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat. A network of local Rosemary Conley clubs offers weekly exercise classes, support and motivation. You learn about calorie counting and portion size, which can help you sustain your weight loss beyond the programme. The diet is designed to help you lose a stone in seven weeks. How long you stay on the plan depends on your weight loss goal. 

Pros:The programme is based around calories, with a focus on cutting fat. The "portion pots" – which are used to measure foods such as rice, cereal, pasta and baked beans – teach you about portion control. Physical activity is an integral part of the weight loss plan, with exercise sessions suitable for all ages, sizes and abilities offered at their weekly classes with trained leaders.

Cons:
Some low-fat products aren't necessarily healthier, as they can still be high in sugar and calories. It's unrealistic to expect people to go out with their portion pots and, therefore, portion control may be tricky away from the home.

BDA verdict:The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of regular exercise and making healthier choices. The educational element is very useful for long-term weight management once you have left the programme.

source:http://www.nhs.uk/Livewell/loseweight/Pages/top-10-most-popular-diets-review.aspx