Healthy Eating Doable Challenge #12: De-Stress Your Diet

Stress. We all experience it, and for many of us, it can lead to poor eating choices. But research suggests that by tweaking your diet, you can actually fight stress. "What you feel, how you perceive things, and how focused you are is a reflection of brain chemistry—and you have some control over that chemistry based on what you eat," explains Drew Ramsey, M.D., an assistant clinical professor of psychiatry at Columbia University in New York and the coauthor with Tyler Graham of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. Changing your diet isn't a magic bullet for every emotional problem, but what you eat can help quell short-term anxiety and even fight long-term stress while minimizing its effects on your body and your brain. For this Healthy Eating Doable Challenge, we asked Dr. Ramsey to share his advice on food choices that can help fight stress—and for other hints on how to "de-stress your diet."

4 Tips for Eating to Beat Stress

• Avoid Processed Foods

Full of excess sugar and sodium, trans fats, artificial sweeteners, preservatives, and other additives, processed foods "tell lies to your brain, and that is very, very stressful to you as an organism," Dr. Ramsey says. Trans fats, for example, can actually increase your risk for depression.

• Don't skip or skimp on meals

"There's nothing more stressful to the body than erratic, unplanned eating," Dr. Ramsey warns.

• Feed your body food that works

The seven foods listed below are rich in mood-boosting compounds, including the nutrients that Dr. Ramsey refers to as the "essential elements of happiness": vitamin B12, iodine, magnesium, cholesterol, vitamin D, calcium, fiber, folate, vitamin A, omega-3s, vitamin E, and iron. As he writes in The Happiness Diet, these nutrients work together to "fight low mood, low energy, [and] cloudy thinking."

• Eat a super stress-fighter food every day

For this month's Doable Challenge, help keep stress levels in check by eating one of the seven super stress-fighting foods listed below every day (to make it easy, we've suggested recipes from Epicurious, The Happiness Diet, and Dr. Ramsey's latest book, Fifty Shades of Kale, cowritten withJennifer Iserloh). If you miss a day or indulge in some highly processed foods, don't beat yourself up; just start fresh tomorrow. After all, this particular challenge is about reducing stress, not creating it!

Stress-Busting Food #1: Mussels

This bivalve tops Dr. Ramsey's list of stress-reducing foods for a number of reasons. Mussels have a good amount of omega-3 fats, as well as vitamin B12, some vitamin D, folate, iron, and iodine, for a whopping 6 out of 12 "essential elements of happiness." Dr. Ramsey says that just being low in B12—not even technically deficient in the vitamin—can lead to irritability, depression, fuzzy-headedness, and changes in sleep. While fortified cereals, cheese, and yogurt offer some B12, just 1 ounce of mussels has more than 100 percent of the daily value for B12! Plus, mussels by their very nature tend to promote a way of eating that's social, mindful, moderate, and relaxing: "You are not going to pick up the phone when you have mussel hands," Dr. Ramsey jokes. "Generally, when you eat mussels you are going to sit with someone, and you are going to enjoy this big pot of mussels, and you are going to eat slowly."
Recipes to try:
• Spicy Steamed Mussels with Garlic Bread
• Cioppino
• Linguine with Butternut Squash, Spinach, and Mussels

Stress-Busting Food #2: Kale

"One thing that stresses the brain and the body is just simply too many calories," Dr. Ramsey explains. So what makes kale one of his favorite superfoods? "Kale wins out because of nutrient density.… With just a few calories you get an amazing number of vitamins, minerals, and phytonutrients." By making low-cal kale the centerpiece of a meal, not only do you avoid stressing your body out by overeating, you also cut down on the mental stress that comes with feeling guilty about it. Just 1 cup of kale has almost seven times your daily vitamin K requirement, a key nutrient not just for fighting inflammation but also for the production of anxiety-regulating neurotransmitters. Kale is an excellent source of absorbable calcium; too-low levels of calcium can contribute to anxiety and irritability, as well as worsen PMS symptoms for women. The dark, leafy green is also a great source of mood-boosting folate and a host of phytonutrients.
Recipes to try:
• Google's Braised Chicken and Kale
• Scallion Fish with Sesame Kale
• Kale Pesto with Toasted Walnuts

Stress-Busting Food #3: Dark Chocolate

The health benefits of chocolate are well known: For one, it can boost longevity. But Dr. Ramsey points out another benefit: "Dark chocolate is one of the few foods that have ever been shown to acutely improve mood." Yes, there's some empirical evidence to back up all of our anecdotal evidence that eating chocolate makes you feel better: In a limited trial, subjects who were given dark chocolate squares showed improvement in mood and focus. Cacao beans contain naturally stimulating compounds that promote the release of dopamine. And since it's a natural stimulant, dark chocolate in moderation can help boost energy when you're tired or run-down. As a bonus, "switching from other sweets to dark chocolate means you are getting less sugar, more phytonutrients, and more nutrient density." So you heard it here: Doctor's orders are to have some dark chocolate when you need a pick-me-up.
Recipes to try:
• Almond-Cherry Chocolate Bark
• Deep Dark Chocolate Cookies
• Cocoa Delight

Stress-Busting Food #4: Better Meat

First things first: Cut out processed meats (e.g., hot dogs, pepperoni, deli meat) in favor of seafood, fish, and vegetarian sources of protein; and when you eat pork, lamb, beef, and poultry, choose cuts from animals that are raised in sustainable, humane environments. Meat is a great source of many mood-boosting nutrients, notably protein, iron, and vitamin B12. Iron, for example, helps deliver oxygen throughout the body, and helps your brain produce serotonin, dopamine, and other mood-regulating neurotransmitters. There are vegetarian sources of iron (check out lentils, chickpeas, and spinach), but the most readily absorbable type—heme iron—is found in meat, as well as in poultry and fish. "Meat is misunderstood," says Dr. Ramsey. "It is very nutrient-dense, and pasture-raised, grass-fed, and wild animals yield a better mix of fats, fewer calories, and more antioxidants like vitamin E and beta-carotene, plus a good dose of tryptophan, which is the main building block of serotonin."
Recipes to try:
• Perfect Pork Chops
• Grass-Fed Meatballs Marinara
• Beef and Kale Tacos

Stress-Busting Food #5: Farm-Fresh Eggs

Eggs are "one of the few foods that have both folate and vitamin B12, which are two molecules closely linked to having low mood and anxiety," explains Dr. Ramsey. He also notes that eggs are the top dietary source of choline, "one of the few nutrients that are actually linked to lower levels of anxiety." Eggs also provide vitamin D, a nutrient whose deficiency has been linked to mood problems. And try to opt for eggs from free-range chickens. Why? "When you get a real pasture-raised egg where the animal has lived outside while it was making that egg, you get more nutrients," Dr. Ramsey emphasizes. "You get more omega-3 fats, [and] that dark orange yolk means there's more carotenoids in there." Talk about a good egg.
Recipes to try:
• Egg Sandwich with Green Bean Slaw
• Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
• Bibimbap at Home

Stress-Busting Food #6: Purple Potatoes

Whether it's French fries, mashed potatoes, or chips, spuds are a popular source of comfort in times of stress. There are various theories as to why carb-rich foods are so comforting, but Dr. Ramsey notes that eating carbs increases tryptophan (the same chemical responsible for that happy, relaxed, post-turkey buzz at Thanksgiving) as well as serotonin synthesis in the brain. So if potatoes are your carbs of choice, choose spuds that are smaller (with a greater ratio of skin to flesh) and more colorful. By choosing small, unpeeled purple potatoes over an Idaho, you get more nutrients, such as folate, phytonutrients, and fiber, without as much starch. "It's about little swaps," Dr. Ramsey says.
Recipes to try:
• Grilled Potato Smash
• Oven-Roasted Fries
• Haricot Vert, Edamame, and Purple-Potato Salad

Stress-Busting Food #7: Anchovies

Wild salmon gets a lot of press when it comes to its mood-elevating omega-3s, but Dr. Ramsey reminds us that there are other fish in the sea. He's particularly partial to anchovies as a great source of both healthy fat and iodine. Iodine is found in large doses in sea creatures and plants (making seaweed a great vegan source), and is essential for healthy thyroid function; an underactive thyroid can cause a myriad of health problems, including low energy and depression. As it turns out, anchovies are also a super-sustainable and affordable choice when it comes to seafood. Dr. Ramsey likes to make a kale Caesar with anchovy dressing and eggs for the ultimate stress-busting meal; follow his lead and use anchovies to amp up the umami in some of your favorite dishes.
Recipes to try:
• Happy Fish Salad Sandwiches
• Tuscan Kale Caesar Slaw
• Pasta with Spicy Anchovy Sauce and Dill Bread Crumbs

http://www.epicurious.com/articlesguides/healthy/news/happy-foods-destress-diet-doable-challenges?mbid=synd_cnholiday_food

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/

The benefits of vitamin D

Are you getting enough vitamin D?

A heated debate seems to revolve around the benefits of vitamin D and the best ways of getting your required daily dosage. Most well known are the benefits of vitamin D for maintaining healthy bones — but did you know that vitamin D can even play a role in preventing everything from schizophrenia to cancer?

Here, we give you the lowdown on the sources of vitamin D and how much of the vitamin you should get.

Where do we get vitamin D?

The main source of vitamin D is sunlight. Vitamin D is called the 'sunshine vitamin' because it is formed in the skin through exposure to ultraviolet rays from the sun. It is estimated that throughout the seasons, around 15 minutes exposure to the sun a few days a week is enough to provide the required amount of vitamin D. You can also get vitamin D through your diet — the main food sources being eggs, liver, milk and other dairy products, in addition to oily fishsuch as sardines, tuna and salmon.

So, getting out in the sunshine is now good for you? We’ve all heard the warnings about the dangers of exposing the skin to sunlight and the risks of skin cancer, and yet we are also being told that some sun exposure can be good for us and can even help fight cancer. Feeling confused? Then keep reading!

So what should you do?

Firstly, don’t get overexcited, as being told that sunlight is good for you does not give you the green light to peel off your clothes and do without sunblock in order to get hours of unprotected exposure to the sun! The risk of skin cancer from the sun is real, and so you should only stay in the sun for as long as is safe and necessary. Fair-skinned people only need around 15 minutes of direct sunlight to produce enough vitamin D to last for several days (although people with darker skin may need more exposure). And it’s not suggested that this exposure to the sun has to be every day; instead, a few short exposures a week is considered to be plenty. These exposures could be fitted into your day-to-day activities — for example, try walking in the sun at every given opportunity or even driving with the windows rolled down. It’s not hard to get your sun exposure if you try to fit it around your daily routine.

But what about those times when the sun is too weak to stimulate vitamin D production? And what about those of us that leave for work before light, spend all day inside and arrive home in the dark? Well, it’s difficult to get your recommended daily amount of vitamin D from food alone, but one way to ensure you get the recommended dosage would be to have a tablespoon of cod liver oil, which would provide you with 1,360IUs (International Units — which are the standard measurement of vitamins). The upper limit for vitamin D is 2,000IUs daily — so one tablespoon of cod liver oil every day should be enough. But if you don’t want to do this, then a vitamin D supplement is an acceptable alternative.

What about light therapy?

Some people turn to light therapy in the dark periods of the year, when they are affected by the so-called ‘winter blues’ of Seasonal Affective Disorder (SAD). The problems of feeling tired and listless associated with SAD are often caused by a lack of light — and while light boxes don’t help to generate vitamin D production (as they do not emit ultraviolet radiation), light stimulation can reduce the effects of SAD. A daily session with a light box can help people feel happier and more alert, and also much more able to concentrate better and be more productive. Of course, full sunlight is the preferred option, as it also brings the added benefit of vitamin D production.

How much vitamin D is too much?

There is a legitimate risk of skin cancer when trying to get vitamin D from sunlight, and overexposure to the sun is certainly not what is being recommended by the experts. What is generally suggested is exposing the hands, face, arms and legs to the sun for around 15 minutes a day a few days a week. This will be enough to generate the required amount of vitamin D without increasing your risk of skin cancer. Longer exposure to the sun than this will mean you’re getting too much vitamin D.

The effects of too much vitamin D

Getting too much vitamin D has been associated with nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It could also cause long-term damage to your liver and kidneys. But don’t worry: consuming too much vitamin D through diet alone is not likely unless you routinely consume large amounts of cod liver oil or you are loading up on too many vitamin D supplements. So, you will just need to monitor how long you stay in the sun!

http://www.realbuzz.com/articles/the-benefits-of-vitamin-d/

Recovery smoothie

Relax and recover with this juicy smoothie

Relax and enjoy this mix of fruit, fantastic for getting a great amount of your vitamins in one sitting. This juicy combination is not only packed with vitamin A and C but dietary fiber, niacin and potassium too.

It's the perfect drink for a summery daytime pit-stop to get you ready to go, plus it doubles up as a great recovery drink too; the tropical pineapple contains enzymes that help reduce inflammation and swelling and speed up the healing of bruises. So, it's the perfect tonic if you are suffering from injury and want to boost the body's healing process. 

Other swaying factors to entice you into to trying it, is that peaches are known to help make your skin healthier and nectarines have also been known to help with weight loss.

Method

1. Place all of the ingredients into a blender

2. Blend until smooth

3. Pour over ice

Ingredients

• 350ml (1½ cups) pineapple juice
• 1½ fresh nectarines, chopped up into small pieces
• 1½ fresh peaches, chopped up into small pieces

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Sports injuries and recovery

Calories (kcal): 175
Protein (g): 2.5
Carbs (g): 42.4
Fat (g): 0.8
Fiber (g): 3.3

http://www.realbuzz.com/articles/recovery-smoothie/

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/

Frisee salad with oven-roasted walnuts, Parma ham and buffalo mozzarella

Healthy meal high in omega-3 for a balanced diet

An ideal simple and delicious midweek treat, this salad is packed with flavor and nutrition and is substantial enough for a main meal. Walnuts are a great superfood, high in omega-3 fatty acids* and antioxidants; the tomatoes are a rich source of vitamins and antioxidants and of course, the Parma ham and mozzarella add both flavor and protein.

Cracking walnuts is quite a therapeutic exercise, but it is much easier and just as healthy to buy them ready-shelled.  

You will really notice the difference if you focus on quality ingredients for this salad — buy buffalo mozzarella rather than standard mozzarella and use nice tasty vine tomatoes. Mop up the juices with some crusty fresh multi-grain bread.

* Said to reduce susceptibility to cardiovascular disease and to improve brain power and concentration

Method

1. Mix up the dressing in a nice big salad bowl.

2. Turn oven on to 180˚C, arrange the Parma Ham and the baguette slices on a baking tray, drizzle with olive oil and cook in the oven until the bread is golden and the ham is crispy.

3. Bake the walnuts on a separate baking tray for 5 minutes (watch you don't burn them, it is very easy to do ...)

4. Meanwhile, wash the frisee lettuce (Any good quality fresh, crisp, green lettuce, like a cos, would be okay) and remove any tough outer leaves. Shake off the excess water and pull the leaves apart with your fingers. Pile into the salad bowl.

5. Slice the tomatoes and arrange them on top of the lettuce. Break the mozzarella into rough lumps and add to the salad.

6. Top with the walnuts, Parma ham, the parsley and the croutons.

7. Serve straight away. Don't forget to mix in the dressing at the last moment.

Ingredients

• 1 frisee lettuce
• Large handful of shelled walnuts
• 2-3 medium vine tomatoes
• 4 slices Parma ham
• Pack of buffalo mozzarella
• Handful of flat-leaved parsley
• 6 slices of French baguette or ciabatta (optional)

For the dressing:

• 1 tsp Dijon mustard
• ½ tbsp good quality Balsamic vinegar
• Squeeze of lemon juice
• 2 tbs fruity olive oil
• Small clove garlic, crushed
• Salt and pepper

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 5 minutes
Difficulty: Very easy
Good for: A healthy, balanced, light supper

Calories (kcal): 351.9
Protein (g): 33.7
Carbs (g): 33.7
Fat (g): 17.2
Fiber (g): 3.1

http://www.realbuzz.com/articles/frisee-salad-with-oven-roasted-walnuts-parma-ham-and-buffalo-mozzarella/

10 flat-belly snacks

Foods to eat for a flat stomach

Doing a billion crunches, sit ups, planks and rotations is one thing, but helping your six pack along by eating your way to a flatter stomach is another. And the key here is to eat. Don’t skimp on anything. Just make sure what you eat helps burn that belly fat. And here’s the good news. Not only are there plenty of foods you can choose from to help you along the way, but belly fat is an area we can lose weight from quickly, if you target it properly.

Berries

You have free rein here to pick anything from grapes, raspberries and strawberries to cherries, blueberries and cranberries. The key ingredient that they all possess is anthocyanins, which are pigments that give the different berries their varied colours. But these plant chemicals also attack belly fat, which means they taste great and give you a flatter stomach. Plus they are full of fibre and vitamins.

Low fat yogurt

According to a study in the International Journal of Obesity, people who take on board calcium from low fat yogurt may lose more weight from their tummies. It’s because of the probiotic content of yogurt, which keeps your digestive system happy and healthy, which means reduced bloating, wind and constipation.

Eggs

People who eat eggs for breakfast claim they just don’t feel as hungry throughout the day and the research would seem to substantiate that. A study from the Pennington Biomedical Research Center, found that people who opted for eggs at breakfast felt less hungry all day than they did when they ate complex carbs like bread, buns and bagels first thing. They’re also packed with protein and help your body produce more muscle too. Marvellous.

Dark chocolate

Now this might seem insane, but plain chocolate is actually a secret weapon in the battle of the bulge. This doesn’t give you carte blanche to tuck into bars of it, but small amounts can stimulate weight loss because unlikely its dairy cousin, milk chocolate, it contains monounsaturated fats. So it’s all good. Just don’t go too mad.

Fish

 All types of fatty fish, particularly tuna, salmon and mackerel, are a tiptop source of all things healthy, especially omega-3 fatty acids. Now while it may sound slightly counterintuitive to be eating fatty acids, they work for you because they kick start your metabolism and with it, fat burning. They all also pack a protein punch and help suppress any cravings.  

Almonds

The true genius of almonds lies in that fact they are full of fibre, monounsaturated fats and have the ability to regulate your blood sugar levels, so you won’t succumb to those mid-morning or mid-afternoon attacks of the munchies. But they’re also a great source of anti-oxidants, potassium, protein and vitamin E.  And to top it all off, recent research has revealed that they have an in-built calorie inhibitor, because they reduce absorption of the fat they contain.  Could they actually be any more perfect?

Avocados

Like almonds, they are rich in potassium, monounsaturated fats and fibre. And just like our new favourite nut, they make you feel fuller for longer, so you don’t nibble on rubbish. So even though they have a high fat content, it is healthy fat, and this fruit will do wonders for a jelly belly.

Apples

Apart from the fact that one a day will keep the doctor away, apples are brilliant for making you feel full. They also contain a ton of fibre and vitamins and other healthy things that will make you look and feel like a fitness god/goddess.

Green leaf vegetables

Vitamins and minerals are a slam-dunk with a healthy green salad. But its fibre and nutrient content means it is also brilliant at helping to reduce water retention, and that will have a knock on effect in terms of bloating and other tummy issues. So treat yourself to a lovely plate of salad and watch that stomach disappear.

Whole grains

Research in the Journal of Nutrition discovered that people who incorporated three servings a day of whole grains had less overall body fat and less belly fat than people who ate less than a quarter of a portion. Whole grains are simply great for the digestive system and are full of fibre. They also fill you up and you can get creative about how you eat them, both as a snack and in your meals generally. As a snack idea, how about taking some dry cereal and sprinkling it with seeds and nuts?

http://www.realbuzz.com/articles/10-flat-belly-snacks/

Healthy diet meal options

Here’s our mix and match menu to give your diet variety – choose one breakfast, lunch and dinner option and two snack options per day and remember space your five meals evenly. Please note this is only a short-term weight-loss plan aimed to cut calories. The best way to lose weight in the long term is to gradually increase your levels of physical activity and follow a balanced, healthy diet.

Breakfast options (approx 300-350 calories)

• 50g oats mixed with 100g low-fat fromage frais and 100g strawberries
• 45g cereal with 200ml semi-skimmed milk and 200g blueberries
• Two boiled eggs, one slice of wholemeal toast and 10 cherry tomatoes

Lunches (approx 200-250 calories)

• Brown pitta bread stuffed with 50g lean ham and 100g salad
• Two ryvitas topped with 100g cottage cheese and 50g of ham
• One slice of wholemeal toast, smeared with half an avocado and a sprinkle of Tabasco sauce.

Dinner (approx 250-300 calories)

• 150g grilled cod, 150g broccoli and 10 roasted cherry tomatoes
• Omelette made with two eggs, two egg whites, 50g mushrooms served with150g salad
• 150g grilled turkey, 150g roasted vegetables (yellow peppers, courgettes, red onions)

Snack options(approx 150 calories each)

• One 120g pot of yoghurt plus one tablespoon of honey
• 50g reduced fat hummus with one medium carrot cut into sticks
• Three rough oatcakes smeared with marmite
• http://www.realbuzz.com/articles/the-best-quick-fix-diet-plan/

9 Health Mistakes Women Don’t Realise They’re Making

Attention ladies; even if you think you’re a fitness and diet guru, we guarantee you’ll be making some of these health mistakes without even realising it.

Cut out these bad habits and you’ll be healthier before you know it.

Unhealthy friends?

Having unhealthy friends

Who you’re friends with can have a big influence on your health without you even realising.

Research published in the New England Journal of Medicine compared obesity to a virus. When your friends gain weight, you’re more likely to gain weight yourself.

That doesn’t mean you need to ditch your friends as soon as they put on a couple of pounds – study author Dr Nicholas Christakis suggests instead taking cues from your healthier friends.

Only relying on cardio

“I can’t work out with weights because I don’t want to bulk up!” you proclaim as you follow the familiar route to the treadmill for the thousandth time. But is there any truth behind this popular excuse?

In short, no.

Far from bulking you up, building muscle will help you to shed the pounds. Experts estimate that for every pound of muscle you gain, you’ll burn an extra seven -13 calories per day.

Any fears you have of looking like She Hulk can be put to bed. Because of lower levels of testosterone, women don’t bulk up anywhere near as quickly as men.

Overusing social media

We all enjoy a sneaky Facebook stalk every once in a while, but do it too often and you could become depressed, according to researchers in Germany.

They found that overuse of Facebook can pose a serious risk to our mental wellbeing.

Checking out other people’s holiday photos was the major culprit, with one in three study participants reporting that this made them feel depressed or lonely.

Twitter is no better, with a University of Vermont study finding that Twitter users gradually become more stressed and unhappy the more they use the site.

Relying on diet products

When your sweet tooth is crying out for sugar, it can be tempting to turn to sugar-free diet options. Sadly these substitute snacks aren’t as guilt-free as you’ve been led to believe.

In place of sugar, manufacturers will often use nasty artificial alternatives to provide that sweet taste.

Aspartame, commonly found in diet drinks, was found to increase your risk of obesity by 41 per cent in a University of Texas Health Science Centre study.

Psychologists in a separate study at Cornell University observed that phrases like ‘sugar-free’ can subconsciously trigger overeating. In some cases, this meant people ate twice as many calories as they would have done if they opted for the full-sugar version.Don't become fixated on your abs (REX)

Focusing on stomach toning

All too often we become fixated on trying to develop a rock hard stomach by performing endless crunches. If this sounds like you, you’re wasting your time.

Want to know just how useless crunches are? A Men’s Health study found that you’d have to do a staggering 22,000 of them to lose just a pound of fat off your stomach.

If you want to lose weight, focus on high intensity interval training instead.

HIIT increases your metabolic rate for up to 24 hours after you exercise, and boosts fat oxidation.

Wearing high heels too often

Who can resist a pair of killer hills for accentuated legs and an instant confidence boost?

Wear them too frequently however, and your feet won’t be thanking you.

Wearing four-inch heels increases the pressure on your feet by around 30 per cent, leading to damaged tendons, reduced circulation and bone and nerve deterioration.Swap heels for flats occasionally and your feet will thank you (AP)

Not getting enough calcium

A recent survey conducted by Creighton University Medical Centre showed that 85% of women don’t get enough calcium per day, which leads to an increased risk of osteoporosis.

It’s recommended that women between the ages 19 to 50 need a daily calcium intake of 1,000mg.

Topping up on calcium is easy with dairy products like milk and natural yoghurt. If dairy doesn’t agree with you, you’ll also find high levels of calcium in fish such as salmon and sardines and even leafy veg.

Using electronics before bed

That one last game of Candy Crush you squeeze in before you hit the hay could be ruining your sleep pattern, if researchers in Sweden are to be believed.

They observed that people who use mobile phones or tablets directly before going to sleep found it harder to doze off, causing lasting health issues.

As well as displaying signs of insomnia, these pre-sleep tech-addicts suffered from headaches throughout the day.

Eating what your date eats

Next time you’re on a hot date, psychologists suggest you need to spend more time checking what’s on your plate than staring into your partner’s eyes.

University of Birmingham researchers have discovered a link between new relationships and weight gain, particularly in women.

According to their findings, when dining with a new partner you subconsciously mirror their portion sizes, which can lead to weight gain if they eat more than you’re used to.

https://uk.lifestyle.yahoo.com/9-health-mistakes-women-don-t-realise-making-090000295.html