Comfort Eating Doesn't Work Says Science: Is Completely Wrong

Comfort eating does not work' says science, so step away from that tub you're emptying of ice cream and filling with tears.

Instead, it has discovered that most bad moods will get better on their own and food doesn't make a difference.

Er, Science, have you ever even BEEN in a bad mood?Pizza - Not a mood improver, apparently (Food Network)

Experiments deny food's importance

The research worked by putting 100 college students in the US in a bad mood (by the very scientific method of showing them sad clips from films) and then splitting them into groups to see how what they ate, or didn't eat, affected their mood.

And they found that it didn't really matter what they ate or if they ate at all. But as anyone who has emotionally eaten (even if you wouldn't consider yourself an 'emotional eater'), this experiment is, in our scientific opinion, complete rubbish.

Food is hugely important to us emotionally complex humans, and most women particularly will have had bouts where their relationship with it isn't the healthiest.

Whether it's restricting food as something to control in an otherwise rollercoaster life, to bonding with friends over a shared dessert or treating yourself to a take away when you've had a bad day at work, food is an important tool in our psychological make up.

Dr Pam Spurr says that around 70 per cent of women are 'emotional eaters' and that their mood can be a huge part of why healthy eating and dieting fails.

Because emotional eating isn't just having a cake when we're in a grump, it's a way to forget about problems, give yourself an instant mood boost and a fall back to deal with self esteem issues. It's certainly not about having a bar of chocolate after a sad film.Feeling grumpy? You could just wait it out... (REX)

Will any food do?

The research found that eating something seen as 'comfort food' such as pizza or ice cream, did make people feel better. But equally eating something a bit healthier improved mood too. That would suggest that it's more the process of eating that cheers us up.

But then, the students' moods improved with no food as well, suggesting it's really just a case of sitting it out until you feel better.

But if you're feeling down, which are you going to reach for - a carrot or a lovely slice of Victoria sponge?

https://uk.lifestyle.yahoo.com/comfort-eating-doesn-t-work-says-science--is-completely-wrong-113649636.html

Caffeine Could Seriously Harm Men's Fertility: Should We All Just Quit?

Caffeine has hit the headlines again as it's been found to seriously affect men's fertility. New research has found that drinking just two strong cups of Joe a day could halve their chances of conceiving a child.

We know that too much caffeine isn't super duper healthy for us, but can our beloved coffee and tea really be that harmful to our health? And are we unwittingly drinking far more than is healthy without even realising?Coffee - should we give up our caffeine fix?

In the past women have been warned not to overdo caffeine in pregnancy and there are studies suggesting it can raise the risk of miscarriage - so most women trying to conceive cut down anyway.

But this seems to be the first time men have been warned that their caffeine consumption could affect parenthood.

The research at Massachusetts General Hospital in Boston showed that men who drank 265gm of caffeine a day had the least chance of becoming fathers. Experts suggest this could be because caffeine may harm sperm at a molecular level.

And though men who aren't trying to conceive might not think that they have anything to worry about, it definitely raises questions about what else caffeine might be doing to our health that we have no idea about.

Last year the editor in chief of the Journal of Caffeine Research Dr Jack James suggested caffeine-containing products need health warnings similar to those found on cigarette packets.

Dr James, who is head of the department of psychology at Reykjavik University, Iceland, has claimed that we're all consuming way more caffeine than we think we are.

According to him, manufacturers include it in all kinds of products you wouldn't expect from chewing gum to painkillers.

But it's confusing because research and recommendations about caffeine seem very conflicted and ever changing. While some experts suggest we eschew is stuff is entirely, other studies have found that in small amounts, say two cups of coffee a day, it can be beneficial.

Some countries in Europe and Scandinavia are already taking action to regulate how much caffeine is used and in what products, but in the UK we still presume it to be more or less harmless.Coffee - Is it even worst for us than we thought? (REX)

Should we give up caffeine altogether?

Should we be ditching our coffee habits ASAP and do we need to be checking all the foods, drinks, medicines and even cosmetics we use to make sure we're not over-doing it?

It's suggested adults only consume 400mg of caffeine a day (two cups of instant coffee or four of tea). To put this into perspective, one large Starbucks coffee contains 360mg. So savour your morning cup as you shouldn't be drinking any more that day.

Though some studies have linked moderate caffeine consumption to better kidney function and a reduction in gallstones, and even heart benefits, experts remain cautious.

Migraine expert Dr Nicholas Silver, consultant neurologist at The Walton Centre for Neurology and Neurosurgery, told Yahoo! Lifestyle that he believed we could get rid of 80 per cent of chronic illnesses, sleep problems, migraines and headaches if we simply stopped consuming caffeine.If you suffer from headaches or migraines, try cutting out caffeine ©Rex

Women should also bear in mind that caffeine stops your body being able to absorb iron, which could end up leaving you deficient (anaemic) and making you feel more tired - and reaching for another cuppa.

But ultimately there is no right or wrong answer. Individuals respond differently to all drugs and caffeine is no differently. Signs of overdoing it include a racing heartbeat and palpitations, anxiety, an upset stomach, dizziness and insomnia.

If you are suffering from these, are feeling antsy, having troubles sleeping or regularly get headaches or migraines, you may want to try giving up caffeine to see if it helps.

However if you're a moderate coffee drinker and see no ill effects, there's no need to immediately ditch your favourite beverage - unless of course, you're a man having trouble conceiving, in which case get on the decaff stat.

Try swapping one of your daily coffees for a green or other herbal tea and see if you feel better for it. It still contains caffeine but at lower levels and with the added boost of healthy antioxidants.

[17 Amazing Facts About Coffee]
[9 Coffee Hacks To Perk Up Your Cup]

• https://uk.lifestyle.yahoo.com/two-cups-of-coffee-a-day-could-seriously-affect-male-fertility-thanks-to-caffeine-levels-130541083.html

Could Broccoli Help Beat Autism?

We already know that Broccoli is something of a miracle veg, but now it seems that children and young people with autism could feel even more benefit from the tasty little trees.

The humble green veggies offer a wide range of essential nutrients such as folate, vitamin C and calcium, as well as protecting against cancer, inflammation and even looking after your heart.Beautiful broccoli (Flickr/steffenz)

And researchers have been looking into how a particular chemical found in broccoli affects those with autism.

The chemical - sulforaphane - is what gives broccoli its slightly bitter taste, and the research at MassGen Hospital for Children and Johns Hopkins University in the US, seems to suggest it can calm autistic people and help them be more sociably comfortable.

Professor of pharmacology Dr Paul Talalay, who worked on the project said: "It was a small study but the effects were very, very large.

"We believe that this may be preliminary evidence for the first treatment for autism that improves symptoms by apparently correcting some underlying cellular mechanisms."

In the study 44 boys and men between the ages of 13 and 27 were either given a pill form of sulforaphane or a placebo before undergoing assessments on their behaviour.

Those who were given the real substance showed definite improvements - aggression and irritability were reduced, energy was increased and the subjects found it easier to communicate and socialise.

Though the trials were blind, both parents and researchers were able to tell which subjects had been given the real pill and which hadn't, because the change in behaviour was so great.

Researcher Dr Andrew Zimmerman said: "The results seen on the social responsiveness scale were particularly remarkable.

"I’ve been told this is the first time that any statistical improvement on the social responsiveness scale has been seen for a drug in autism spectrum disorder."Having a hot bath has been found to help temporarily reduce children's autism symptoms (REX)

Autism is a common disorder that's on the rise (in the UK diagnoses are 10 times higher than 30 years ago). It affects people's ability to communicate and socialise with others, often requiring very strict routine. Sufferers can become agitated and aggressive and find it hard to express themselves within normal social boundaries.

While many drugs help with individual symptoms, experts are still hunting for something that will tackle the condition as a whole.

Is there anything broccoli can't help with?

(Well actually, other substances in it, glucosinolates, are thought to affect iodine absorption and could potentially cause problems for people with thyroid conditions. If that's you, it's a good idea not to go overboard on your broccoli smorgasbord. But for most people you can chow down as much as you like.)

[Why An Autism City Could Help Our Children]
[Meet The Cancer-Fighting Super Broccoli]

• https://uk.lifestyle.yahoo.com/could-broccoli-help-beat-autism-092230023.html

How to get started in healthy living — part 3B

Improving your diet and increasing healthy activity

Eating a nutritious, balanced diet is perhaps the lynchpin of healthy living. Not only does it keep all your body systems working efficiently, it also provides energy, protects your heart, helps prevent and fight off disease, maintains a healthy body weight, contributes to healthy skin, hair and nails and even influences mood.

Exercise for a healthy life

Despite myriad campaigns and initiatives, we still aren’t getting out and about nearly often enough to benefit our health. The average person in the UK watches 26 hours of television per week! The latest statistics show that 56 per cent of men and 70 per cent of women aged 16 to 54 fail to reach the recommended levels of physical activity for health benefits. No wonder obesity is such a problem in this country ... But we remain sedentary at our peril: regular physical activity has been shown to reduce the risk of a number of chronic diseases including cardiovascular disease and Type 2 diabetes — as well as the risk of premature death.

Take action

• Stop and think before you make a journey. Could you walk it or bike it instead of driving? If it will take under 15 minutes to get there, then the answer is yes!
• Be more aware of how you use your body. Bend your knees when you pick up heavy objects, sit at your desk properly and try to keep your stomach pulled in and shoulders back and down.
• Find a fitness goal that you can work towards. It could be something as simple as being able to walk up all seven flights of stairs at work, or entering a charity fun run.  
• Think of a sport or fitness activity you loved as a child — perhaps netball or judo, cross country running or ballet — and find somewhere that you can give it a go again. It may rekindle your enthusiasm …
• Avoid labor-saving devices in and outside the home — like the remote control, the food processor, the elevators and escalators, the shopping home delivery service — even the ‘no-scrub’ bathroom cleaning fluid!
• Invest in a pedometer (they are not expensive) and monitor your steps for a full day. The goal is to reach 10,000 steps per day, but if you are like most people, your total may be closer to half of that. Aim to build up by 200 steps per day. 

Drink more fluids

Many of us spend a lot of time in a state of ‘hypo’ hydration. We’re not officially dehydrated but just slightly under-hydrated. This can make you feel sluggish, impair mental function and increase the risk of constipation. It also doesn’t do wonders for your complexion. Experts recommend that we consume 1ml of fluid for every calorie we take in — which means that the average UK woman needs around 2l, the average man needs 2.5l of fluid per day. Happily, at least a third of this comes from the moisture in the foods we eat — but it is still important to ensure you drink fluids regularly throughout the day (it doesn’t have to be water — though water is a calorie-free, sugar-free, additive-free choice). If you exercise, then starting at a level of hypohydration practically guarantees that you won’t perform to the best of your ability — so be especially vigilant if you are active.

Take action

• Keep a bottle of water handy — on your desk, in your bag or in the car — you’ll be surprised how often you take a sip from it.
• Drink a cup of water for every cup of tea or coffee you drink.
• Swap sugary carbonated drinks for sparkling water. Don’t drink too many diet drinks — the acid in them is harmful to teeth and there is still controversy over the safety of the artificial sweeteners they contain.
• Swap at least some of your caffeinated beverages for decaffeinated ones. Caffeine is a diuretic, meaning it makes the body shed water. ‘Water-processed’ decaffeinated coffee is free from chemicals and much tastier.
• If you are exercising for more than 45 minutes, consider drinking an isotonic sports drink instead of water.
• Monitor the color of your urine. If you are adequately hydrated, it should be the color of pale straw. Dark urine, infrequently passed, is a sure sign of dehydration.

Alcohol consumption

Excess drinking has become so much part of our culture that many of us barely notice we are doing it — but health practitioners certainly are – with worrying increases in alcohol related diseases from cirrhosis of the liver to heart problems, stroke, obesity, some cancers and alcohol-related accidents. Stick to the recommended amounts and you can enjoy alcohol without harming your health (there’s some evidence that consuming modest amounts of alcohol is actually healthier than being teetotal) – but unfortunately, many of us are overdoing it. A survey by the Royal College of Physicians found that one in five women aged 25 to 44 had ‘binged’ (defined as consuming more than six units in one session) at least once in the previous week while in 2001, the Chief Medical Officer’s report stated that liver cirrhosis had increased seven-fold in the last 30 years in women aged 35 to 44 and eight-fold in men of the same age group.

Take action

Know your units. The maximum recommended amount is four units per day for men (but no more than 21 per week) and three units per day for women (but no more than 14 units per week), necessitating at least two alcohol-free days per week. Keep a ‘drink diary’ to find out how much you are really drinking on a weekly basis.

• Find a glass at home and mark on it with tippex or nail varnish the amount that constitutes a unit of your usual favourite tipple. For beer drinkers, that’s half a pint, for wine drinkers, 125ml and for spirit drinkers, 25ml constitutes a single unit.
• When you’ve finished an alcoholic drink, fill the glass with water and don’t drink another one until you’ve finished the water.
• Don’t get involved in ‘rounds’. You often end up drinking just because it’s been bought for you, even though you already feel you’ve had enough.
• Don’t drink alcohol when you are thirsty. Make your first drink a large soft one, otherwise you will gulp it down too quickly.
• Don’t drink on an empty stomach — either drink with food or eat before you go out.
• http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-3/

How to get started in healthy living — part 3A

Improving your diet and increasing healthy activity

Eating a nutritious, balanced diet is perhaps the lynchpin of healthy living. Not only does it keep all your body systems working efficiently, it also provides energy, protects your heart, helps prevent and fight off disease, maintains a healthy body weight, contributes to healthy skin, hair and nails and even influences mood.

Eat more healthy foods 

Most of us eat too much processed and refined food (containing excess sugar, fat and salt) and not enough whole grains, fiber, fruit and vegetables. The average daily intake of fiber in the UK, for example, is 12g per day — significantly less than the 18g target, while a recent Nutrition and Diet Survey found that although fruit and veg consumption has increased, the average is still less than three portions per day.

Take action

• Take a daily pill. According to the Harvard Medical School, most people benefit from a daily multivitamin and mineral complex, particularly if they don’t eat the recommended five portions of fruit and vegetables each day, if they regularly miss meals or rely on highly-processed foods.
• Up your antioxidants. These naturally-occurring compounds fight disease-causing free radicals in the body and are found mainly in vegetables, fruits, whole grains, legumes and nuts. Vitamins A, C and E and the mineral selenium are powerful antioxidants, so foods rich in these micronutrients are a great place to start.  
• Eating more fruit and vegetables is one of the simplest things you can do to enhance your health — and up your antioxidant intake. While ‘five-a-day’ is the well-known recommendation, the ideal is seven to nine portions, according to many experts. Don’t get stuck in the trap of eating the same varieties, day in day out. Make it a rule never to leave the house without having consumed one of your five a day, and always have another one in your bag or car.
• Avoid trans fats. Increasingly, evidence is building to suggest that this type of ‘manufactured’ fat is more harmful even than saturated fat — no safe level has been established. Read food labels and avoid products with the words ‘hydrogenated vegetable oils’ or trans fats on.
• Switch to wholegrain and brown versions of rice, pasta and bread — these are more nutritious, in terms of their vitamin and mineral content, and also contain more fiber than white varieties.
• Eat more fish. There is strong evidence that the 'omega-3 fatty acids' in oily fish helps to protect against heart disease. Eat sardines, salmon, herring, mackerel or fresh tuna once a week, and another type of non-oily fish once a week. 

Maintain a healthy body weight

More than half the adults in the UK are overweight, one in five are obese. If you are overweight, losing weight and making healthier food choices is crucial to better health, as obesity is associated with an alarming number of diseases including diabetes, high blood pressure, stroke, heart problems, some types of cancer, arthritis of the back and legs, gallstones, breathing problems, some complications of pregnancy and depression. One study found that just a 10 per cent weight reduction helped overweight people reduce blood pressure and cholesterol and increase longevity. The two main factors are reducing overall calorie intake and reducing fat intake.

Recent research from the University of North Carolina found that portion sizes have expanded not just in the home but also when we eat out — it’s quite common to be eating a serving that is up to three times larger than a ‘standard’ portion, piling on additional calories. The average British diet contains 41 per cent fat — significantly higher than the recommended maximum percentage of 30 per cent. What’s more, too much of the fat we eat comes from unhealthy saturated and trans fat sources (derived from meat and dairy products, pastry, fried food, refined and pre-packaged products and cakes), which is damaging to heart health.

Take action

• Weigh yourself and check your body mass index. If you are overweight, aim to lose 0.2 to 0.4kg (0.5 to 1lb) per week. Don’t be tempted by quick-fix diets. The best way to keep weight off is to lose it slowly and sensibly.
• Don’t cut out, cut down. Instead of banning cookies from the house, for example, allow yourself one in the morning and one in the evening instead of eating half the packet.
• Learn what portion sizes look like. For example, a serving of cheese should be about the size of a matchbox, a serving of meat the size of the palm of your hand. While what you eat is obviously a very important part of the equation, even very healthy food, like wholegrain bread, oily fish and pasta, when eaten to excess, is fattening.
• Reduce your use of oil or fat in cooking. You can substitute water, tomato juice or white wine — with a dash of soy sauce — for oil in pan frying.
• Go easy with fat-filled condiments and sauces, like mayonnaise, oily salad dressings, rich or creamy sauces and gravy.
• Trim visible fat from meat, and don’t eat the skin of meat or fish. Opt for leaner cuts, such as back bacon rather than streaky, chicken breast rather than leg
• Don’t forgo dairy products, as these are the richest source of calcium, which has an essential role in muscle contraction and in metabolism. It’s also vital in maintaining bone health, as calcium is a component of bone. Go for low fat versions instead.
• ‘Frontload’ your diet, so that you eat most of your calories earlier in the day and eat lightly in the evening. One study found that people who skipped breakfast or lunch and ate most of their calories in their evening meal had lower metabolisms than ‘frontloaders’, while research has also shown the body is more responsive to insulin in the morning, and therefore more capable of handling carbohydrate efficiently compared to in the evening, when the action of cortisol is more likely to cause carbohydrates to be converted and stored as fat.
• http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-3/

How to get started in healthy living — part 2

The benefits of leading a healthy lifestyle

In part 1 of this guide to healthy living, we looked at the overall picture of healthy living, and at some of the factors that contribute to a healthier lifestyle. But how do you go about making changes to your life without causing havoc and disruption? This section will show you how small changes to your lifestyle can equal big results.

Learn to cope with stress

Two-thirds of us feel under stress at work, according to a MORI poll — while outside of work, other factors like money worries, relationship and family problems, health issues and travel chaos send our blood pressure soaring. We can’t prevent stress (and how boring life would be if we did!) but we can learn todeal with stress better — and we should do so, for the sake of our health.

Chronic, uncontrolled stress produces high levels of a hormone called cortisol, which over time can affect our mental functioning and weaken the immune system. Stress has also been linked to the development of stomach ulcers and high blood pressure. A study led by the Johns Hopkins University School of Medicine found that men with the highest level of anger in response to stress were over three times more likely to develop premature heart disease than men who reported lower anger responses. They were also over six times more likely to have a heart attack by the age of 55.

Take action

• Learn what your stress triggers are so that you can avoid them as much as possible. Some classic triggers include leaving things to the last minute, taking on more than you can handle, being put on the spot when you’re not prepared, being late and having to cope with other people’s mistakes or failings.
• Find a healthy coping mechanism. Getting drunk or eating a whole packet of biscuits doesn’t count! Try a chat with a friend, some breathing exercises (see below), thinking of something funny, a 10-minute walk or a soothing hot drink. It’s even worth writing down what coping mechanisms work for you, as you may not always think of them at times of extreme stress.
• Don’t try to be perfect in everything you do. You’ll make life a lot less stressful if you sometimes accept things as ‘good enough,’ rather than striving to achieve 100 per cent.
• Breathe. One of the first things we do when we’re under stress is hold our breath, or breathe in a rapid and shallow manner. This prevents us getting fresh oxygen in, to fuel the brain and muscles. Start by breathing out as far as you can (ideally through your mouth). Exhale every last bit of carbon dioxide! Then allow your inhalation to occur naturally (ideally through the nose). Gradually lengthen the in-breath, but always ensure the out-breath is longer, to dissipate tension.
• Do the ‘sphere of influence’ test. This involves determining whether a particular stressor is within your control to change. If it’s not, then accept that there’s nothing you can do about it and that it isn’t your fault. If it is, then deal with it as best you can now and consider how you could avoid a repeat of the situation in future.
• Ensure you get sufficient levels of vitamin B and C, which chronic stress depletes. Zinc and magnesium levels can also be affected by stress — leaving your immune system vulnerable — so be vigilant with these or consider supplementation.

Get to grips with health checks and screening

Many of us only visit the doctor when something goes wrong — but healthcare is as much about prevention as cure, so it’s important to stay on top of regular checks and screening. When did you last have an eye test? When is your next smear test due? Have you had your blood pressure checked recently? What about that itchy mole on your back? Screening gives the experts a chance to identify problems while they are still minor and easily treatable, and yet, according to a survey by healthcare provider HealthSure, 57 per cent of men and 42 per cent of women have never had a health screen or wellbeing check. Start taking control.

Take action

• Get out your diary and write down when your important health checks are next due — for example a smear test, mammogram or cholesterol check. If you don’t know, then ask your doctor. If they don’t know, then start with a ‘clean slate’ and get checked now.
• Keep note of your test results. While, for example, your blood pressure may still be ‘normal’, you should still be made aware if it has gone up since the last time it was checked.
• Check your breasts each month — and men, check your testicles regularly so that you become aware of what feels ‘normal’ to you.
• If anything — a mole, your eyesight, back pain, your reproductive organs, a stubborn cough — is bothering you pick up the phone NOW and make an appointment to see the relevant professional. Ignored health problems don’t go away.

Get a good night’s sleep

There’s no doubt that sleep deprivation is a major health problem — women who sleep less than eight hours a night over a 10-year period have a slightly higher risk of heart disease, according to a study published in the Archives of Internal Medicine, though other studies say anywhere around seven to nine hours is ideal. The two major factors to tackle are poor quality sleep (insomnia, constant waking or difficulty falling asleep) and simply failing to get enough zzzzzs in altogether.

Take action

• To improve sleep quality, avoid caffeine for four to six hours before bedtime (depending on how ‘caffeine-sensitive’ you are). But a warm drink, such as hot milk, can help prepare you for slumber. Don’t take work to bed with you — which is likely to make you wakeful. According to The Sleep Council, a warm bath, some soporific music or gentle yoga can help get you wind down.  
• Make your bedroom sleep friendly: the ideal bedroom is well ventilated, completely dark and has an ambient temperature of 22ºC (72ºF), according to the London Sleep Centre.
• Avoid alcohol in the evenings if you wake up tired. While it helps you fall asleep faster, alcohol disrupts sleep quality and depth, and leads to more frequent awakenings and earlier-than-usual waking times.
• As far as hours in bed are concerned, you may not be able to stay in bed longer in the mornings due to your daytime commitments, but you can almost certainly go to bed a little earlier. If you constantly suffer from daytime fatigue, go to bed 30 minutes earlier each night for a week. If that doesn’t help, increase it to an hour. Maintain the same sleep patterns at weekends, too. The body likes routine.

Take care of your teeth

Many people balk at the cost of private dentistry — yet wouldn’t think twice about spending that amount of money on a haircut or highlights, or a new pair of glasses. Our teeth are integral not only to our appearance but also to the way we chew food and speak. Yet few of us are as conscientious as we should be of our dental health — leading to tooth decay and gum disease. According to the British Dental Association, most adults suffer from at least a mild form of gum (periodontal) disease, which can lead to tooth loss, and, in more serious cases, heart disease, premature births and chronic inflammation in the body.

Take action

• Floss once a day
• Rinse out your mouth after eating sticky sweet foods if you can’t brush them
• Don’t rinse your mouth out with water after brushing — as the fluoride in toothpaste helps protect your teeth.
• Replace your toothbrush at least every three months
• Clean your teeth for two minutes — not a perfunctory 10 seconds! Ask your dentist to show you how to brush properly if you’re not sure.
• See the dentist and hygienist twice a year for a check-up.
• Chew sugar-free gum after eating. Chewing gum after a meal stimulates the production of saliva, which helps to neutralize plaque acids and reduce the risk of tooth decay.

Stub out your smoking habit

While smoking prevalence is on its way down, too many people are still slaves to the evil weed. The average cigarette contains over 4,000 toxic chemicals — so it’s no surprise that smoking increases your risk of cancer and heart disease, respiratory problems, diabetes, eye disease, erectile dysfunction and hearing loss, not to mention making you age prematurely and putting those around you at risk of smoking-related conditions. Nicotine is such a powerful drug that no safe level has been determined. While cutting down helps, in the long run, there are no half measures with smoking. Unlike alcohol, stress or dietary fat — there is no amount that is acceptable for health.

Take action

• Set a date on which you are going to give up and get prepared for that day.
• Don’t expect giving up to be easy — it’s not. The first few days, when nicotine withdrawal symptoms are strongest, are likely to be tough, so prepare yourself for that.
• Work out how much money you will save between now and Christmas if you give up smoking tomorrow.
• Get help from your doctor, pharmacist or the NHS SMOKING HELPLINE: 0800 169 0 169.

Now you are well on your way to understanding the health jigsaw and how small changes can equal big results, check out How to get started in healthy living — part 3 to find out how to adjust your diet and activity levels for the better…

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-2/

7 Amazing Body-Toning Desserts

Just because you’re working on toning up your body, doesn’t mean you can’t enjoy deliciously indulgent foods. These super healthy desserts are amazing at building muscle, and all taste fantastic to boot.

Avocado ice lolly

Avocado ice cream

Don’t be put off by the high fat content of avocados – around 70% of that fat content is made up of monounsaturated fats, which help to prevent the breakdown of muscle. A 2014 Swedish study showed that people with higher amounts of unsaturated fat in their diet displayed lower fat levels and more muscle than those who ate primarily saturated fats.

Although it might sound like an alien concept, avocado actually tastes delicious when used to make light and creamy avocado ice lollies. All you need to do is blend avocado up with almond milk, lime juice and a pinch of sugar (or natural sweetener) until smooth, and then throw the mixture into moulds in the freezer. Alternatively, swap the almond milk for cream and put the mixture into an ice cream maker, and you’ve got avocado ice cream.

Quinoa pancakes

While pancakes are a delicious and filling way to round off a meal or start your day, they’re also making you fat without you even realising. According to research published in the American Journal of Clinical Nutrition, the refined carbohydrates often found in pancakes can lead to increased cravings for food throughout the day.

Luckily, these red quinoa pancakes solve that problem, while adding an extra muscle-building boost to this fluffy dessert. Coconut oil and coconut milk are used instead of regular milk and butter, and sugar is taken out of the equation by adding coconut palm sugar. Add red quinoa to the pancake mixture before cooking to give an extra bite and zest to the dish.

Quinoa is a fantastic source of muscle-friendly protein. It’s also unique in that it contains the full range of essential amino acids, which combine to fight off free radicals within the body and improve muscle development.

Pineapple and banana sorbet

If you want to build muscle and you’re planning to start hitting the gym hard, you absolutely have to add pineapple to your diet. Not only is it high in vitamin C to speed up muscle recovery, pineapple also contains bromelain, which helps with protein digestion and reduces muscle inflammation.

You can make a delicious pineapple and banana sorbet by blending pineapple chunks with banana, lime juice and sugar, and then chilling the mixture for three hours before running it through an ice cream maker.

The banana in this tasty sorbet gives you an extra muscle-building bonus. Bananas are great for maintaining optimum glycogen levels, which slows down the break up of protein reserves in your muscle tissue.

Coconut milk milkshakes

Put a healthy, muscle-toning twist on normal milkshakes by creating a delicious coconut milk milkshake. It couldn’t be easier to prepare – if you’ve got coconut milk, banana, vanilla, honey, ice cubes and a blender then you can’t go wrong.

Coconut milk is all about keeping your muscles in peak condition. Its high level of magnesium helps to reduce post-workout muscle soreness and improve the health of your nervous system. Your joints and bones will become stronger as well, because coconut milk contains phosphorous, which works in tandem with calcium to increase bone strength.

Peanut butter protein balls

A tasty dessert that takes 10 minutes to make, doesn’t require any baking, and provides a double hit of protein to build muscle – sound too good to be true? Then you haven’t tried these delicious peanut butter protein balls yet.

It’s just a case of mixing up protein powder, ground nuts, peanut butter and agave nectar (we’d suggest skipping the chocolate chips) into bite-size balls, and then popping them in the fridge.

The protein powder provides the main body-toning power of this dessert, but peanut butter is no slouch either. Each tablespoon of natural peanut butter contains 3.5g of protein, as well as poly- and monounsaturated fats. 

Spinach and blueberry smoothie

Seems there really was some truth behind Popeye’s penchant for spinach. In a study at Rutgers University, researchers identified a type of phytoecdysteroid found in spinach that boosts muscle development by 20 per cent.

You can enjoy spinach in dessert form with this sweet but super healthy spinach and blueberry smoothie. Simply whizz some fresh spinach up in a blender with fresh blueberries, a banana, and the fruit juice of your choice – both apple and pomegranate juice work really well.

As well as covering up the distinct taste of spinach, blueberries are packed full of antioxidants, and contain polyphenols, which reduce inflammation and increase muscle recovery rate.

Cottage cheese fruit salad 

Cottage cheese has long been a favourite snack of gym-addicts, and for good reason. Because it’s so high in protein (a whopping 25g of protein per 200g serving), cottage cheese increases your body’s production of natural growth hormone. This hormone was found to be a major contributor to both muscle gain and fat loss in a 2009 study published in the Journal of Clinical Endocrinology.

With it’s tangy, salty taste, cottage cheese isn’t up everyone’s street, so try sweetening it up by adding it to a fruit salad. Make sure you mix in the cottage cheese well in advance of eating it, as this gives the cheese plenty of time to absorb the sweet flavours of the fruit.

https://uk.lifestyle.yahoo.com/7-amazing-body-toning-desserts-080015083.html