5 Ways To Ditch Your Sweet Tooth In Time For Christmas

If you’ve already polished off the Christmas chocolates then now is the time to learn how to curb your cravings. Follow these top tips to make sure you don’t pile on the pounds over the festive season. 

 

Change your diet

There are many reasons why we all suffer sweet cravings at one time or another - but more often than not it’s because we are lacking something in our diet.

A recent study by U.S. researchers found that teenagers who skipped breakfast were prone to obesity but those who ate a protein-rich breakfasts were found to have less food cravings and were less likely to overeat later in the day.

They concurred that eating a high protein breakfast increased levels of the brain chemical dopamine, the 'feel-good' messenger that regulates food intakes and cravings.

The study's leader, Professor Heather Leidy, of the University of Missouri-Columbia, said: “Our research showed people experience a dramatic decline in cravings for sweet foods when they eat breakfast.

“However, breakfasts that are high in protein also reduced cravings for savoury - or high-fat - foods.

“On the other hand, if breakfast is skipped, these cravings continue to rise throughout the day.”

If you struggle with cravings, try changing your eating habits and eat little and often. This helps keep your blood sugar level stable and eliminates your body’s need for a quick sugar fix.

Adding more substance to your lunch can also help. According to Yale researchers, when women add three ounces of meat, poultry or fish to their lunch, they eat 31 per cent fewer sugar calories during the rest of the day.

Take your mind off it

It can be hard to focus on anything else when a craving strikes, so try going for a walk or doing a workout. Not only will this give you something else to focus on but it will also release endorphins, the same as those released from sweets and treats, to leave us feeling more calm and relaxed.

Walking after a meal is the perfect alternative to a desert and will also help you burn off some of the calories consumed during your meal.

If after trying everything else the cravings are still there, then try brushing your teeth or gargling with mouthwash. As well as the minty flavour, the aftertaste never mixes well with sweets and you should lose your craving.

A little of what you like…

Every now and again the best way to combat a craving is to give in to it, but only in moderation. If you are going to completely fall off the wagon then this option is not for you, but if you want a treat then make sure you go for quality over quantity.

One square of a high quality, high cocoa chocolate bar should curb any craving and is better for you, and lower in calories, than a regular bar.

If you want to create your own snacks so you don’t have to face temptation too often, you can try covering nuts or dried fruit in chocolate or mix the healthier snacks with chocolate chips.

By treating yourself you avoid the feeling of missing out which is often the reason for dieters failing.

Go cold turkey

If you are not the type of personality to be able to stop after one piece of chocolate or a handful of nibbles then the best option to get rid of your sweet tooth is to go cold turkey and cut out sugar completely.

If you can manage 72 hours sugar-free then you will find that not only do the cravings die down but your taste buds will adjust and many things will become too sweet.

Be prepared though as you can feel tired, so if you are going to give it a go it is essential to eat properly to keep your energy levels up.

Change your perfume

We know how a smell can influence our taste buds, even sometimes making us hungry when we thought we were full, but researchers, at St George’s Hospital in London found that the smell of vanilla can have the opposite effect and actually reduce cravings.

Researchers tested a skin aroma patch that releases the aroma of vanilla and found that the test group lost an average of 5lbs a month compared to the placebo group, which lost an average of just 2lbs.

Evidence showed that those wearing the vanilla aroma patches also reported a positive eating change in their diet and felt more in control of what they ate.

https://uk.lifestyle.yahoo.com/5-ways-ditch-sweet-tooth-time-christmas-090000734.html

6 Healthy Old Wives’ Tales That Are Actually True

Grandparents love an old wives’ tale. ‘Starve a fever, feed a cold,’ ‘an apple a day keeps the doctor away,’ ‘eat your crusts – they make your hair curly!’ But how many of these are actually true?

We tend to take old wives’ tales with a pinch of salt – it’s only superstition after all.  But how many of us still reach for the chicken soup when we’re feeling unwell?

If you’re unconvinced that your Grandma’s words of wisdom hold any truth, these 6 tales will get you thinking.

Chicken Soup Helps Beat Sickness

They say it’s good for the soul, but can chicken soup really help fight a cold? Dr. Stephen Rennardfrom the University of Nebraska Medical Center believes so.

For centuries, it has been commended for its medicinal properties, without anyone knowing exactly why. Rennard conducted a study that compared the activity of white blood cells against infection, both with and without the presence of chicken soup. He concluded that it’s the anti-inflammatory properties found in chicken soup, which work to support the immune system and relieve cold and flu-like symptoms. 

More traditionally, soup offers the feel-good factor needed to recover from winter bugs. It’s warm and tasty – the perfect comfort food. Soup also keeps you hydrated and helps beat congestion, important factors when fighting a cold.

Carrots Help You See In The Dark

We can’t promise night vision, but this old wives’ tale isn’t as ridiculous as it first seems.  The myth was popularised back in World War II, when the British government published a press release to fool German officials. In it, they convinced readers that the Royal Air Force’s nifty night work was thanks to a high-carrot diet; that the carrots gave them superhuman seeing powers.

Jokes aside, there is some truth in what they said. Carrots are rich in vitamin A; an essential nutrient needed for healthy vision.  It helps protect the surface of the eye, reducing the risk of cataracts, glaucoma and degeneration.

Eating carrots increases your vitamin A intake and can therefore help you to see better in the dark. However, you can only see as much as humanly possible. No amount of carrots will enable you to see perfectly in complete darkness.

An Apple A Day Keeps The Doctor Away

We’ve heard it time and time again, but does it actually mean anything? According to researchers from Cornell's Food Science and Toxicology Department in New York, apples are much more than a bite to eat. In a recent study, they found that one fresh apple contains ‘antioxidant properties equivalent to 1,500 milligrams of vitamin C’ - reaching the upper limit of your recommended daily allowance.

Vitamin C is key to strengthening the immune system, protecting against cardiovascular disease and maintaining a healthy glow. However, many of an apple’s nutrients are found in its skin, so don’t peel if you want to stay fighting fit.

Fish is Brain Food

Rumour is, eating fish can make us smarter – and it’s true.  Oily fish is packed with essential omega-3 fatty acids that promote healthy cognitive function and efficiency, in particular docosahexaenoic acid (DHA). This acid plays a fundamental role in the development of nerve tissue within the brain.

By incorporating oily fish into a balanced diet, you can increase DHA levels and improve your memory/ brain performance over time. For the omega fats to work most effectively, aim to broil or grill the fish.

Parsley Cures Bad Breath

If you’re partial to a coffee or two, you might want to try shopping for parsley – it’s a natural way of dealing with bad breath. Chewing a small handful of the herb helps to neutralise toxins and keep any bad smells at bay.

Alternatively, if you don’t enjoy the taste of parsley, take your pick from other leafy greens, like peppermint and sage. These are also rich in chlorophyll; a compound packed with the anti-inflammatory properties needed to banish bad breath.

High in antioxidants, parsley deodorises the damage left by food and drink – leaving you with lovely, fresh breath that your friends will appreciate.   

Breakfast Is The Most Important Meal Of The Day

Sometimes busy schedules don’t leave us enough time for breakfast – you’re lucky if you grabbed a coffee! But neglecting this first meal of the day can be more damaging to your diet than you realise.

As the name says, breakfast ‘breaks-the-fast,’ providing much-needed nutrients after a long night’s rest. It restores glucose levels, improving focus and concentration, and gives you the carbs needed to work at your best. Ultimately, this meal is a vital source of energy; without it, you’re running on empty.

Instead of having an extra 10 minutes in bed, get up and prepare yourself a healthy, hearty breakfast that sets you up for the day ahead.

https://uk.lifestyle.yahoo.com/6-healthy-old-wives-tales-actually-true-090000218.html

http://blog.gotomeeting.co.uk/2014/08/14/9-top-tips-for-avoiding-stress-and-burnout.html?utm_source=Outbrain&utm_medium=cpc&utm_campaign=OB-avoid-burnout

When I started my first business several years ago, I found myself working around the clock to grow my client base as quickly as possible. My evenings and weekends were no longer my own. And since I worked from a home office, it just became second nature to wake up, turn on my computer, have breakfast at my desk and just stay there until almost midnight.

My mind and body never had a chance to unwind, and as a result, I hit a viscous cycle of insomnia. This crippling lack of sleep told me it was time to scale back, and while I did not reach total burnout, I certainly came close.

Now when workloads and stress levels start to pile up, I look back on that time — and the lessons I learnt — on how best to stop those negative feelings. Based on my trial and error, here are nine tips for avoiding stress and burnout.

 1. Begin a morning ritual.
So often we begin our day on the wrong foot, jumping out of bed after snoozing the alarm, eating breakfast on the go or at our desks, with no genuine concern for our wellbeing. You should instead try to get up with plenty of time to spare. Sit down and eat breakfast while catching up on the news or reading a good book, and give your body time to wake up slowly. If you have kids, make the time to have breakfast with them and chat about their day ahead. All of this will help you break the habit of beginning each day in a rush.

2. Watch your caffeine intake.
Caffeine can increase your body’s levels of cortisol, which is also known as the stress hormone. So if you’re already feeling stressed, and drinking a lot of coffee to remain alert, the two can elevate your levels of cortisol, leading to more stress and a range of other negative health effects. These can include mood swings, sleep problems, weight gain and heart palpitations. To avoid these problems, limit your caffeine intake to one or two cups of coffee a day, and only have caffeine before 2 PM.

3. Limit screen time.
Our bodies and brains weren’t built to stare at screens for hours on end. Recently, there has been a lot of research into the effect of LCD screens on melatonin production and its impact on sleep. To make matters worse, many of us have a habit of looking at the bright, back-lit screen of phones, tablets or laptops in bed, when we should be unwinding and getting ready for a good night’s sleep. So turn off all screens at least an hour before bed and give your body time to wind down and prepare for bed.

4. Write things down.
With work-related stress, it’s easy to get overwhelmed with your to-do list. But once you write down the actions that are troubling you, it’s easier to prioritise things. And suddenly things seem — and actually are — more manageable. Don’t keep old lists from previous weeks, which can be a depressing reminder of things not complete. Instead, start fresh each week with a clean page. I also find it helpful to keep a pen and paper next to the bed, so that if something is troubling me at night, I can write it down and just deal with it in the morning.

5. Read fiction.
At the end of a busy day, I find it very difficult to switch off my brain. I like to absorb myself in work, but this usually results in poor sleep. As a teen, I discovered the one way to deal with the insomnia was by reading fiction before bed. Allowing your mind to think creatively and wander off into another world is the best way to remove yourself from a work mindset.

6. Be flexible with your work.
A healthy work-life balance means different things to different people. If you’re a parent, it can mean the difference between enjoying quality time with your children each day and missing their bedtimes completely. Over the years I have worked hard to establish flexible working. While there are some things that can only be accomplished during office hours, such as meetings and phone calls, there are other things than can just as easily (and in my opinion, be better) done in the evenings, such as writing and presentations.

7. Make time to workout.
Exercise is a great stress reliever. It gets the endorphins pumping, which helps put you in a positive mental state. And if you can workout in the fresh air, that’s even better! Even a quick stroll in the evening can give you that mental and physical boost you need.

8. Set boundaries.
Being ambitious is great, but you should know your own personal limits. Be aware of your stress levels to avoid overextending yourself. I have always found it very hard to say “no” to things, but nowadays a warning bell sounds in my head when I know that it would be better not to take something on. Leave yourself with enough of a buffer to say “yes” to the things which really interest you and which you know you’ll enjoy doing.

9. Take stock of what you’ve accomplished.
Measure your productivity in terms of what you’ve accomplished on a daily basis. It will help you see the value of what you do and get a true sense of satisfaction from the number of tasks you’ve completed. If you’re looking for tips on how to be more productive, please check out the post, 6 productivity tips to help nail your to-do list.

However, be realistic and remember that work is never-ending. Try not to measure your productivity in terms of how much you’ve produced in a single day, as it’s not a true reflection of your value. There is always something to do, and it’s unrealistic to think we can get through everything in one day. That train of thought can lead to working excessively long hours, which is usually the main cause of burnout.

http://blog.gotomeeting.co.uk/2014/08/14/9-top-tips-for-avoiding-stress-and-burnout.html?utm_source=Outbrain&utm_medium=cpc&utm_campaign=OB-avoid-burnout

Eggs Florentine

Nutritious, high-protein brunch option

For some reason spinach and eggs make the most delicious combination. Eggs Florentine is traditionally covered with a double cream or a Mornay sauce. This lighter, lower fat version uses crème fraîche, and as a breakfast dish, is a little easier on the stomach.

Although this dish looks really elegant, it only takes minutes to prepare. Pop it in the oven and sit and read the Sunday paper for 10 minutes while it is cooking. Scoop up the juices with some wholemeal or granary toast. Drink a glass of freshly squeezed orange juice with it to get the full benefit of the iron from the spinach, as vitamin C really helps your body absorb iron.

Method

1. Preheat the oven to 180°C.

2. Wash the spinach and put it into a saucepan with a knob of butter, a pinch of salt, some pepper and some grated nutmeg. Cover the pan and cook on a medium heat, stirring once or twice, until the spinach is wilted. Drain off any excess water.

3. Put the spinach into two ramekins (small glazed serving bowls), make a well in the center and carefully break an egg into each one.

4. Put a dollop of crème fraîche on top of the egg and then grate over some parmesan.

5. Pop the two ramekins into the oven and cook for 10 to 15 minutes, until the egg white starts to turn white and looks like it is just cooked. It keeps cooking for some time after it has come out of the oven and if you cook it too much the egg will overcook and go rubbery.

6. Grind some black pepper over the eggs and serve immediately with some hot wholemeal or granary toast.

Ingredients

• 300g fresh, young leaf spinach leaves
• 2 fresh, good quality free-range eggs
• 1 tbs crème fraîche, full or half-fat
• ½ tsp freshly grated nutmeg
• Pinch of salt
• Plenty of black pepper
• Parmesan cheese, grated

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 10-15 minutes
Difficulty: Easy
Good for: Nutritious, sustaining Sunday brunch, high in protein and essential vitamins and minerals including iron

Calories (kcal): 209.9
Protein (g): 14.3
Carbs (g): 6.3
Fat (g): 14.2
Fiber (g): 3

http://www.realbuzz.com/articles/eggs-florentine/

Devilled tomatoes on toast

Nutritious low G.I. breakfast

This is a really satisfying breakfast ... and quick to prepare. The tomatoes and the wholemeal toast have a really low G.I. and so will release energy to your bloodstream slowly and gradually; the tomatoes are brimming with nutrients, including vitamin C, vitamin A and B and minerals such as niacin, riboflavin, magnesium, phosphorous and calcium. They are also a good source of fiber and the antioxidant lycopene (good for fighting disease).

You can play around with the ingredients to make the tomatoes as hot and spicy as you fancy, but this is how we like it ...

Method

1. Heat the grill so that it is hot.

2. Place the tomatoes stem up and cut them in half horizontally.

3. In a bowl, mix together the butter, cayenne, Worcester sauce, vinegar, mustard and salt and pepper.

4. Put the tomatoes on a baking sheet, cut side up, and pop a knob of butter mixture on each tomato half. Pour over any excess juice.

5. Sprinkle the sugar over the tomatoes.

6. Place under the grill for about 10 minutes until golden.

7. Meanwhile make your toast.

8. Place four tomato halves onto each slice of toast. Scrape any excess juices from the pan and pour over the tomatoes. Eat immediately.

Ingredients

• 4 good quality tomatoes (preferably on the vine), halved
• ¼ tsp cayenne pepper
• 1 tsp English mustard
• 1 tbs Worcester sauce
• 1 tsp cider vinegar
• 20g softened butter
• ½ tsp sugar
• Salt and black pepper
• 2 slices good quality wholemeal bread to toast

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Low G.I. nutritious breakfast which will keep you sustained until lunchtime

Calories (kcal): 207.5
Protein (g): 5.5
Carbs (g): 20.6
Fat (g): 11.7
Fiber (g): 3.2

http://www.realbuzz.com/articles/devilled-tomatoes-on-toast/

Go faster porridge with blueberries, toasted walnuts and honey

Low G.I. breakfast for a training diet

This is my fail-safe breakfast if I have got a big day ahead. You can guarantee that I will always have this breakfast on the morning of a marathon. The oats have a very low G.I., meaning that the carbohydrate is released into your bloodstream slowly and therefore will sustain your energy levels and help prevent those 11 o'clock food cravings. What's more, studies show that a bowl of porridge can lower cholesterol.

Also if I am running, I will always make my porridge with water only as it is lighter on the stomach. It is important that you use whole rolled porridge oats; they are less refined, more nutritious and they taste better — sweet and nutty. Pop the walnuts in the oven while you cook the porridge and you will be sitting down to breakfast within 10 minutes.

Method

1. Put the oats, water and or or milk into a pan with a pinch of salt. Bring to the boil over a high heat and then turn the heat down and simmer for about 5 minutes, stirring frequently. The porridge will become thick and creamy.

2. Meanwhile, pop the nuts onto a baking tray and roast in the oven at 160°C for 5 minutes.

3. Pour into two warmed bowls, sprinkle with the blueberries and nuts and drizzle over the honey.

Ingredients

• 100g porridge
• 500ml water or milk or ½ and ½
• Pinch of salt
• Punnet of fresh blueberries
• Handful of walnuts
• Good quality runny honey (Manuka is very good)

Vital Statistics

Serves: 2 bowls
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Low G.I., low fat, hearty breakfast. Fantastic for fuelling up for a big day ahead

Calories (kcal): 491.9
Protein (g): 17.8
Carbs (g): 63.5
Fat (g): 18.9
Fiber (g): 6.3

http://www.realbuzz.com/articles/go-faster-porridge-with-blueberries-toasted-walnuts-and-honey/

9 top tips for avoiding stress and burnout

When I started my first business several years ago, I found myself working around the clock to grow my client base as quickly as possible. My evenings and weekends were no longer my own. And since I worked from a home office, it just became second nature to wake up, turn on my computer, have breakfast at my desk and just stay there until almost midnight.

My mind and body never had a chance to unwind, and as a result, I hit a viscous cycle of insomnia. This crippling lack of sleep told me it was time to scale back, and while I did not reach total burnout, I certainly came close.

Now when workloads and stress levels start to pile up, I look back on that time — and the lessons I learnt — on how best to stop those negative feelings. Based on my trial and error, here are nine tips for avoiding stress and burnout.

 1. Begin a morning ritual.
So often we begin our day on the wrong foot, jumping out of bed after snoozing the alarm, eating breakfast on the go or at our desks, with no genuine concern for our wellbeing. You should instead try to get up with plenty of time to spare. Sit down and eat breakfast while catching up on the news or reading a good book, and give your body time to wake up slowly. If you have kids, make the time to have breakfast with them and chat about their day ahead. All of this will help you break the habit of beginning each day in a rush.

2. Watch your caffeine intake.
Caffeine can increase your body’s levels of cortisol, which is also known as the stress hormone. So if you’re already feeling stressed, and drinking a lot of coffee to remain alert, the two can elevate your levels of cortisol, leading to more stress and a range of other negative health effects. These can include mood swings, sleep problems, weight gain and heart palpitations. To avoid these problems, limit your caffeine intake to one or two cups of coffee a day, and only have caffeine before 2 PM.

3. Limit screen time.
Our bodies and brains weren’t built to stare at screens for hours on end. Recently, there has been a lot of research into the effect of LCD screens on melatonin production and its impact on sleep. To make matters worse, many of us have a habit of looking at the bright, back-lit screen of phones, tablets or laptops in bed, when we should be unwinding and getting ready for a good night’s sleep. So turn off all screens at least an hour before bed and give your body time to wind down and prepare for bed.

4. Write things down.
With work-related stress, it’s easy to get overwhelmed with your to-do list. But once you write down the actions that are troubling you, it’s easier to prioritise things. And suddenly things seem — and actually are — more manageable. Don’t keep old lists from previous weeks, which can be a depressing reminder of things not complete. Instead, start fresh each week with a clean page. I also find it helpful to keep a pen and paper next to the bed, so that if something is troubling me at night, I can write it down and just deal with it in the morning.

5. Read fiction.
At the end of a busy day, I find it very difficult to switch off my brain. I like to absorb myself in work, but this usually results in poor sleep. As a teen, I discovered the one way to deal with the insomnia was by reading fiction before bed. Allowing your mind to think creatively and wander off into another world is the best way to remove yourself from a work mindset.

6. Be flexible with your work.
A healthy work-life balance means different things to different people. If you’re a parent, it can mean the difference between enjoying quality time with your children each day and missing their bedtimes completely. Over the years I have worked hard to establish flexible working. While there are some things that can only be accomplished during office hours, such as meetings and phone calls, there are other things than can just as easily (and in my opinion, be better) done in the evenings, such as writing and presentations.

7. Make time to workout.
Exercise is a great stress reliever. It gets the endorphins pumping, which helps put you in a positive mental state. And if you can workout in the fresh air, that’s even better! Even a quick stroll in the evening can give you that mental and physical boost you need.

8. Set boundaries.
Being ambitious is great, but you should know your own personal limits. Be aware of your stress levels to avoid overextending yourself. I have always found it very hard to say “no” to things, but nowadays a warning bell sounds in my head when I know that it would be better not to take something on. Leave yourself with enough of a buffer to say “yes” to the things which really interest you and which you know you’ll enjoy doing.

9. Take stock of what you’ve accomplished.
Measure your productivity in terms of what you’ve accomplished on a daily basis. It will help you see the value of what you do and get a true sense of satisfaction from the number of tasks you’ve completed. If you’re looking for tips on how to be more productive, please check out the post, 6 productivity tips to help nail your to-do list.

However, be realistic and remember that work is never-ending. Try not to measure your productivity in terms of how much you’ve produced in a single day, as it’s not a true reflection of your value. There is always something to do, and it’s unrealistic to think we can get through everything in one day. That train of thought can lead to working excessively long hours, which is usually the main cause of burnout.

 http://blog.gotomeeting.co.uk/2014/08/14/9-top-tips-for-avoiding-stress-and-burnout.html?utm_source=Outbrain&utm_medium=cpc&utm_campaign=OB-avoid-burnout

The best quick fix diet plan

10-point plan quick weight loss

Follow our 10-point diet plan and a five-meal-a-day menu, and you’ll be sliding rather than squeezing into your clothes for that big event. Here's our best quick fix diet plan...

Whether it’s a wedding, holiday or big event on the horizon shedding a few pounds is generally the top of most women’s ‘to-do’ list along with all the other pampering and prep. To get you toward the shape you want to we lift the lid on the best meal plan, tips, tricks and slimming strategies to help shed pounds.

The good news is, it’s not just case of scrimping and skipping meals, if you stick to the tips and follow the menu, you’ll definitely feel the benefit even if your big date is just days away. 

Quick fix diet tips

1. Always eat breakfast – Kick-start your body’s engine with a low fat, slow release, unrefined meal. And aim for a 300-350 calorie meal to fit in with the body’s natural metabolism which is primed in the morning and tails off during the day.
2. Hydrate – Drink plenty of fluids (water, herbal teas and sugar-free cordial); aim for two litres spread throughout the whole day and you’ll feel more energised, toxins will be flushed away and your complexion will definitely improve. 
3. Don’t skip meals; eat evenly throughout the day – Your body actually burns up calories in digesting food, so the fewer meals you eat, the less of a chance it has to do that. 
4. Kick the booze – If you drink your maximum recommended units (21 per week for women), then you are taking in more than 1,000 extra calories. Strengthen that willpower and try to cut alcohol as much possible in the lead up to the big day.
5. Don’t scrimp on protein – Eat a portion of protein at lunchtime – to help avoid an energy slump in the afternoon, which could have you heading for the vending machine.
6. Eat mindfully – You can’t afford to ‘waste’ calories by eating mindlessly at the fridge, or straight from the saucepan. Make sure that you sit down to savour all your meals and snacks.
7. Get a smaller plate – swap your normal plate for a slightly smaller one, it makes your meals seem larger and you'll find your 'full switch' will flip a little faster.
8. Say no to processed food – If it comes in a packet, leave it on the supermarket shelf, you’re automatically eliminating food manufacturers’ high fat and high sugar products.
9. Move more – remember as well as cutting calories you can burn them too – make sure you compliment the 10-point plan with physical activity.
10. Mix it up – make sure you don’t eat the same thing for breakfast, lunch and dinner day-in day-out.
11. http://www.realbuzz.com/articles/the-best-quick-fix-diet-plan/

Fat-burning commandments you must abide by

Working out on a regular basis is just one part of losing weight - but there are plenty of other ways which can help you blast that unwanted fat. Follow these tricks and watch your waistline disappear...

  

 

Keep cool, calm and collected

Stress can wreak havoc with your hormones, which will not only affect sleep patterns but can also promote fat stores.

Stress can also be a major trigger when it comes to visceral fat - body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

This is the fat associated with increased risks of a number of health problems, including type 2 diabetes.

Taking time out to relax will help shift this fat while a good night’s sleep is also essential.

Grab an early night

If we don’t get enough shuteye then our metabolism slows down to conserve energy.

The slowdown then triggers the release of the hormone cortisol, which increases appetite and ultimately increases your calorie intake.

A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less and was under more stress had more visceral fat.

Make time in the morning

We are always told breakfast is the most important meal of the day and it is when you are trying to get fit and stay fit.  Eating breakfast kickstarts your metabolism and the heartier the meal the better.

Research shows that people who skip breakfast are four and a half times more likely to be obese.

A further study published by the American Journal of Epidemiology, found that volunteers who consumed 22 to 55 per cent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. Those who consumed zero to 11 per cent gained nearly 3 pounds.

Grab that coffee

Caffeine not only wakes us up, it also acts a stimulant to the metabolism, boosting it by 5 to 8 per cent which can equate to burning between 98 and 174 calories.

But when we say coffee, we’re not talking about a calorie laden special from your local coffee shop; we’re talking a black or white single shot.

Go organic

Researchers say eating organic foods can not only make you healthier but also live longer.

Fruit and artificial fertilisers have been shown to have significantly more key nutrients, including vitamin C, which can extend average lifespans typically by 25 days for men and 17 days for women.

Organic produce also has higher levels of compounds, which encourage the body to burn fat.

Canadian researchers found that dieters who ate regular fruit and vegetables had more pollutants from pesticides (organochlorines), which are stored in fat cells.

When they then dieted they experienced a greater-than-normal dip in their metabolism, making it harder to lose pounds.

Swap your three balanced meals for six smaller ones

By opting for six smaller meals instead of three main meals your body will be constantly supplied with all the nutrients it needs to look after itself and burn fat.

This means your resting metabolic rate increases and your body will be prevented from kicking into "starvation" mode. This is where your body starts burning muscle for energy, increasing your body-fat stores and slowing down your metabolism.

Stand up to fat

Periods of inactivity, of four hours or more, can cause a near shut- down of an enzyme that controls fat and cholesterol metabolism, according to Missouri University researchers.

So make sure you keep active, even while you work. It’s easy to get carried away working at your desk so set your alarm for regular intervals and even if you just walk around the office, or stand up and walk on the spot while talking on the phone, this will stop you going into standby mode.

Spice things up

Capsicum, the compound that gives chillies their heat, is great for firing up your metabolism, so make sure you keep a pack or even a jar of ready chopped chilli to hand so you can add to just about everything you cook.

Don’t get stuck in a rut

It’s easy to get stuck in a food routine, especially when dieting. You are so focussed on calorie intake that your body can start interfering too.

If you stick to the same number of calories on a daily basis your body will adjust by lowering its metabolic rate to prevent you from burning off too much body fat.

By varying your calorie intake every few days you will keep the starvation mechanism in check and continue to burn fat.

https://uk.lifestyle.yahoo.com/fat-burning-commandments-abide-090000575.html

6 Healthy Old Wives’ Tales That Are Actually True

Grandparents love an old wives’ tale. ‘Starve a fever, feed a cold,’ ‘an apple a day keeps the doctor away,’ ‘eat your crusts – they make your hair curly!’ But how many of these are actually true?

We tend to take old wives’ tales with a pinch of salt – it’s only superstition after all.  But how many of us still reach for the chicken soup when we’re feeling unwell?

If you’re unconvinced that your Grandma’s words of wisdom hold any truth, these 6 tales will get you thinking.

Chicken Soup Helps Beat Sickness

They say it’s good for the soul, but can chicken soup really help fight a cold? Dr. Stephen Rennardfrom the University of Nebraska Medical Center believes so.

For centuries, it has been commended for its medicinal properties, without anyone knowing exactly why. Rennard conducted a study that compared the activity of white blood cells against infection, both with and without the presence of chicken soup. He concluded that it’s the anti-inflammatory properties found in chicken soup, which work to support the immune system and relieve cold and flu-like symptoms. 

More traditionally, soup offers the feel-good factor needed to recover from winter bugs. It’s warm and tasty – the perfect comfort food. Soup also keeps you hydrated and helps beat congestion, important factors when fighting a cold.

Carrots Help You See In The Dark

We can’t promise night vision, but this old wives’ tale isn’t as ridiculous as it first seems.  The myth was popularised back in World War II, when the British government published a press release to fool German officials. In it, they convinced readers that the Royal Air Force’s nifty night work was thanks to a high-carrot diet; that the carrots gave them superhuman seeing powers.

Jokes aside, there is some truth in what they said. Carrots are rich in vitamin A; an essential nutrient needed for healthy vision.  It helps protect the surface of the eye, reducing the risk of cataracts, glaucoma and degeneration.

Eating carrots increases your vitamin A intake and can therefore help you to see better in the dark. However, you can only see as much as humanly possible. No amount of carrots will enable you to see perfectly in complete darkness.

An Apple A Day Keeps The Doctor Away

We’ve heard it time and time again, but does it actually mean anything? According to researchers from Cornell's Food Science and Toxicology Department in New York, apples are much more than a bite to eat. In a recent study, they found that one fresh apple contains ‘antioxidant properties equivalent to 1,500 milligrams of vitamin C’ - reaching the upper limit of your recommended daily allowance.

Vitamin C is key to strengthening the immune system, protecting against cardiovascular disease and maintaining a healthy glow. However, many of an apple’s nutrients are found in its skin, so don’t peel if you want to stay fighting fit.

Fish is Brain Food

Rumour is, eating fish can make us smarter – and it’s true.  Oily fish is packed with essential omega-3 fatty acids that promote healthy cognitive function and efficiency, in particular docosahexaenoic acid (DHA). This acid plays a fundamental role in the development of nerve tissue within the brain.

By incorporating oily fish into a balanced diet, you can increase DHA levels and improve your memory/ brain performance over time. For the omega fats to work most effectively, aim to broil or grill the fish.

Parsley Cures Bad Breath

If you’re partial to a coffee or two, you might want to try shopping for parsley – it’s a natural way of dealing with bad breath. Chewing a small handful of the herb helps to neutralise toxins and keep any bad smells at bay.

Alternatively, if you don’t enjoy the taste of parsley, take your pick from other leafy greens, like peppermint and sage. These are also rich in chlorophyll; a compound packed with the anti-inflammatory properties needed to banish bad breath.

High in antioxidants, parsley deodorises the damage left by food and drink – leaving you with lovely, fresh breath that your friends will appreciate.   

Breakfast Is The Most Important Meal Of The Day

Sometimes busy schedules don’t leave us enough time for breakfast – you’re lucky if you grabbed a coffee! But neglecting this first meal of the day can be more damaging to your diet than you realise.

As the name says, breakfast ‘breaks-the-fast,’ providing much-needed nutrients after a long night’s rest. It restores glucose levels, improving focus and concentration, and gives you the carbs needed to work at your best. Ultimately, this meal is a vital source of energy; without it, you’re running on empty.

Instead of having an extra 10 minutes in bed, get up and prepare yourself a healthy, hearty breakfast that sets you up for the day ahead.

https://uk.lifestyle.yahoo.com/6-healthy-old-wives-tales-actually-true-090000218.html