Matcha Tea: Can This Antioxidant Superfood Give You A Reboot?

Sometimes we all just need a boost. And for most of us, that zing in the tail comes from a lovely big shot of espresso.

Let's face it, most of us are pretty hooked on the brown stuff. And while I do my best not to guzzle too much coffee, I certainly couldn't live without - at the very least - extremely strong tea.ALL THE COFFEE (Yahoo)

But caffeine doesn't really agree with me. This much I know. It gives me the twitches and stops me sleeping even if I have it long before the 3pm cut off that's recommended. So really it's part of a vicious cycle of not sleeping, drinking coffee and, er, not sleeping that leaves me tired yet wired and probably not always operating on my A-Game.

So I've always been intrigued by Matcha Tea. Caffeinated sure, but not to the same levels as black tea and coffee and with a longer 'high' as it were, it sounds right right up my street.

When Bloom sent me some of its new tea powders I decided it was time to ditch the habit, and pick up one loved by Buddhist monks - because surely they've got a better idea of what's good for the body and mind than I do?Whisk up the green tea powder for a frothy drink (Yahoo)

Why Matcha Tea?

The highest grade of green tea you can get, Matcha is a very fine, bright green powder that you mix with hot water to make tea. It's part of the traditional Japanese tea ceremony and is the most expensive and highly prized tea you can get.

It's very high in antioxidants but relatively low in caffeine, making it a good choice for those looking ot cut down. But though it does give a gentle caffeine lift, it also promises better concentration and alertness, over a longer period of time than you'd get from your cwaafeee.

That's because the amino acid L-Theanine present in the tea works with the caffeine to give you slow release energy.Tropical Match by Bloom Teas

What it promises

Matcha tea is said to speed up your metabolism, improve your concentration and boost your energy for up to four hours.

And the Bloom tea I tried awas the Tropical Matcha with mango which promises to taste nice.

What's it really like?

If you've ever tried Matcha tea you'll know it's something of an aquired taste. It's earthy in flavour and though not as bitter as standard green tea, it's not as easy to drink as a builder's brew.

So I was keen to try something that changed the taste without reducing the benefits. And this is a good bet.

Like all fruit teas, it smells more mango-ey than it tastes, but it definitely makes the Matcha more paletable if you're not keen.

Did it give me a tonne of energy?

Well I'm a big fan. I religiously supped my bright green brew every morning at around 11am and found it did give me the energy and concentration I usually lack. It's subtler than coffee - instead of a hit of caffeine careening around my body making me work at 100 miles an hour and then crash, the Matcha did seem to give me a longer energy boost and improved focus.

Plus, even better, it did this without giving me the shakes and twitches coffee and tea tend to, didn't stop me sleeping and didn't give me a crash and cravings for another hit a few hours later.

Did it speed up my metabolism?

Possibly. It's hard to tell in a month. I didn't lose a load of weight but I did feel generally more alert and the improved energy and concentration probably had something to do with a boosted metabolism.

So all in all, I'll be keeping the switch! And it gives me something to chat about with colleagues in the kitchen, which is always nice.

https://uk.lifestyle.yahoo.com/blogs/health-blog/matcha-tea--can-this-antioxidant-superfood-give-you-a-reboot-183629991.html

10 medical reasons for feeling tired

Any serious illness, especially painful ones, can make you tired. But some quite minor illnesses can also leave you feeling washed out. Here are 10 health conditions that are known to cause fatigue.

Sick or tired?

If you’re getting your eight hours of sleep a night but still feel exhausted, it’s time to see a doctor.

It’s also worth seeking medical advice if you have any of these symptoms:

• confusion
• dizziness
• blurred vision
• unexplained weight loss or gain
• swelling
• constipation
• insomnia
• depression 
• headaches

1. Coeliac disease

Is a type of food intolerance where your body reacts badly when you eat gluten, a substance found in bread, cakes and cereals. There are 250,000 diagnosed cases in the UK, but research suggests that up to 90% of sufferers don’t know they have it. Other symptoms of coeliac disease, apart from tiredness, are diarrhoea, anaemia and weight loss. Your GP can check if you have coeliac disease through a blood test.

Read more about coeliac disease.

2. Anaemia

One of the most common medical reasons for feeling constantly run down is iron deficiency anaemia. It affects around one in 20 men and post-menopausal women, but may be even more common in women who are still having periods.

Typically, you’ll feel you can’t be bothered to do anything, your muscles will feel heavy and you’ll get tired very quickly. Women with heavy periods and pregnant women are especially prone to anaemia.

Read more about iron deficiency anaemia.

3. Chronic fatigue syndrome

Chronic fatigue syndrome (also called myalgic encephalomyelitis or ME) is a severe and disabling tiredness that goes on for at least six months. There are usually other symptoms, such as a sore throat, muscle or joint pain and headache.

Read more about chronic fatigue syndrome.

4. Sleep apnoea

Sleep apnoea is a condition where your throat narrows or closes during sleep and repeatedly interrupts your breathing. This results in bad snoring and a drop in your blood's oxygen levels. The difficulty in breathing means that you wake up often in the night, and feel exhausted the next day.

It’s most common in overweight, middle-aged men. Drinking alcohol and smoking makes it worse.

Read more about sleep apnoea.

5. Underactive thyroid

An underactive thyroid gland means that you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired. You’re also likely to put on weight and have aching muscles. It’s most common in women, and it happens more often as you get older.

Your GP can diagnose underactive thyroid by taking a simpleblood test.

Read more about underactive thyroid.

6. Diabetes

One of the main symptoms of diabetes, a long-term condition caused by too much sugar in the blood, is feeling very tired. The other key symptoms are feeling very thirsty, going to the toilet a lot, and weight loss. Your GP can diagnose diabetes with a blood test.

Read more about diabetes.

Find your local diabetes support services.

7. Glandular fever

Glandular fever is a common viral infection that causes fatigue along with fever, sore throat and swollen glands. Most cases happen in teenagers and young adults. Usually, glandular fever symptoms clear up within four to six weeks, but the fatigue can linger for several more months.

Read more about glandular fever.

8. Depression

As well as making you feel very sad, depression can also make you feel drained of energy. And it can stop you dropping off to sleep or cause you to wake up early in the morning, which makes you feel more tired during the day.

Read more about depression.

Find your local depression support services and your localdepression self help groups.

9. Restless legs

This is when you get uncomfortable sensations in your legs, which keep you awake at night. You might have an overwhelming urge to keep moving your legs, or a deep ache in your legs, or your legs might jerk spontaneously through the night. Whatever your symptoms, your sleep will be disrupted and of poor quality, so you’ll feel very tired through the day.

Read more about restless legs.

10. Anxiety

Feeling anxious is sometimes perfectly normal. However, some people have constant, uncontrollable feelings of anxiety, which are so strong that they affect their daily life. Doctors call this generalised anxiety disorder (GAD). It affects around around one in 20 people in the UK. As well as feeling worried and irritable, people with GAD often feel tired.

http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/medical-causes-of-tiredness.aspx

Why am I tired all the time?

Feeling exhausted is so common that it has its own acronym, TATT, which stands for ‘tired all the time’.

Dr Rupal Shah, a GP in south London, says tiredness is one of the most common complaints she sees in her surgery. “I see loads and loads of patients who complain of feeling exhausted, even though they’re sleeping well. Often it’s been going on for several months.”

At any given time, one in five people feels unusually tired, and one in 10 have prolonged fatigue, according to the Royal College of Psychiatrists. Women tend to feel tired more than men.

“It’s unusual to find anything physically wrong. Most of the time, fatigue is linked with mood and the accumulation of lots of little stresses in life,” says Dr Shah.

Dr Shah says she routinely takes a blood test from patients complaining of tiredness to rule out a medical cause, such asanaemia or an underactive thyroid gland.

“There’s more chance of a medical reason for tiredness if there are other symptoms as well, such as heavy periods, weight loss, a change in bowel habits, hair loss, extreme thirst and so on.”

If you want to work out how you became tired in the first place, it can help to think about:

• parts of your life, such as work and family, that might be particularly tiring
• any events that may have triggered your tiredness, for instance, a bereavement or relationship break-up
• how your lifestyle may be making you tired.

Physical causes of tiredness

There are lots of health complaints that can make you feel tired. Not just the well-recognised ones like anaemia and thyroid problems, but also more surprising ailments, such as diabetes and food intolerance.

Read more about the medical causes of tiredness.

Being overweight or underweight can cause tiredness. That’s because your body has to work harder than normal to do everyday activities. If you’re underweight, you have less muscle strength, and you may feel tired more quickly.

Pregnancy, especially in the first 12 weeks, can also sap your energy.

Psychological causes of tiredness

Psychological tiredness is far more common than tiredness that's caused by a physical problem.

One key reason is anxiety, which can cause insomnia and in turn lead to persistent fatigue. A survey by the Mental Health Foundation found that nearly a third of the population are severely sleep-deprived, often because of job and money worries. The Foundation’s report, Sleep Matters, suggests a link between insomnia and low energy levels.

The worries and strains of daily life can be exhausting, even positive events, such as moving house or getting married. And emotional shock, such as bad news, bereavement or the break-up of a relationship, can make you feel drained.

Mental health problems such as depression or anxiety can make you feel more tired. They can also prevent you from getting a proper night's sleep.

If you think your tiredness may be rooted in low mood, try this short audio-guide to dealing with your sleep problems.

Lifestyle causes of tiredness

Tiredness can often be attributed to lifestyle factors, such as drinking too much alcohol, or having a bad diet. If you drink alcohol in the evening, it tends to wake you in the middle of the night. And if you drink a lot regularly, it can make you depressed and affect your sleep. “I’m always surprised to find how often patients who complain of tiredness are drinking far too much,” says Dr Shah.

If you have a disturbed sleep pattern – for instance if you work night shifts, sleep in the day or look after young children – it can be difficult to get a good night’s sleep, and you’ll feel tired during the day.

http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/why-am-I-tired.aspx

5 ways to burn fat while you sleep

Lose weight while you slumber

Wouldn’t it be great if you could lose weight while catching a bit of shuteye? Good news – you can! Here are five handy ways you can burn fat while you’re asleep.

Drink a casein shake

Whilst proteins such as whey are perfect for a post workout boost, their rapid-absorbing nature means they’re not as effective before you hit the hay. Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.

Casein’s fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein. Similarly, researchers at Maastricht University found that casein enhances overnight protein synthesis, which helps to repair and strengthen muscles. When you consider that every extra pound of muscle burns 30-35 calories every day, this is an added bonus of this super-protein that should not be ignored.

Sleep more

That’s right; one of the most effective ways to shift those pounds while you sleep is to quite simply get more of it. With our hectic schedules nowadays sleep is often neglected, but if you want to lose weight that needs to change. Don’t believe us? A study published in the Archives of Internal Medicine found that overweight people on average got 16 minutes less sleep per day than their regular-weight counterparts. It doesn’t sound like very long, but over time that difference builds up.

So why does sleep help keep you slim? It’s all to do with the hormones leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. The results of a study conducted at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.

Eat cottage cheese before bed

Eating food before bed is often seen as taboo when it comes to dieting, but this is actually dependant on what kind of food you choose. Avoiding food completely before sleeping can actually have the opposite effect, as people who wake up feeling hungry are far more likely to binge on food at breakfast. A small snack of cottage cheese before bed is a great choice as it is rich in – yep, you guessed it – casein protein.

As an added bonus cottage cheese contains the amino acid tryptophan. A study published in the Journal of Psychiatric Research found that tryptophan improves quality of sleep, and reduces the amount of time it takes to fall asleep. This means cottage cheese will keep hunger at bay throughout the night, and ensure you sleep for a decent amount of time. What’s not to like?

Resistance training

Whilst sleep alone is great for encourage weight loss, there are some exercises you can do before bed that will help the process along. One of the best approaches is some pre-slumber resistance training. Burning fat is all about boosting your metabolism, and resitance training is great for this. In fact, according to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout.

This resistance training session doesn’t need to be excessive. A simple weight lifting routine will suffice, even if it doesn’t push you to the limit and leave you breathless. It’s well worth following this up with a casein shake; as mentioned earlier this will ensure consistent muscle recovery throughout the night while you sleep.

Eat small meals throughout the day

‘Eat little and often’, is a favourite tip of trainers and dieticians the world over, and you’ll be glad to hear this is a great way of boosting your nocturnal weight loss. Eating small meals frequently throughout the day serves to keep your metabolism ticking over, and will ensure your body continues burning fat throughout the night. Of course, these meals need to be healthy and nutritious for this technique to work!

As well as boosting your metabolism while you’re asleep, this frequent eating method will ensure your appetite is kept in check, which should reduce any cravings you have when you wake up in the morning.

http://www.realbuzz.com/articles/5-ways-to-burn-fat-while-you-sleep/

25 ways to improve your health

Healthy living tips

There are many ways you can improve your health and just a few small changes can give big results. Here's a list of 25 straightforward ways to improve your lifestyle and well-being.

Reduce your fat intake

The effect of fat on our arteries and general health are pretty well known, so you should try to reduce your fat intake by changing your cooking methods. Try grilling, baking, steaming or poaching, rather than frying.

Improve your sleep

If you’re having trouble sleeping, try cutting out alcohol or caffeine and other such stimulants, as this can help you to nod off and get a good night’s sleep. Also, adding a few drops of lavender oil onto your pillow at night has been shown to have relaxing effects.

Cut down on your salt intake

To reduce the impact of salt on your blood pressure, cut down on your salt intake. We suggest using herbs and spices such as oregano, nutmeg and paprika to season your food, rather than always adding salt. You may eventually find that you don’t need to add salt at all!

Enjoy a glass of wine

Drinking just one or two glasses of wine a day is thought to cut your risk of heart disease by up to a third. Make sure you go for red or rosé variety, as they contain much higher levels of antioxidants than your average glass of white wine.

Be good to your bones

A diet high in calcium and vitamin D will lead to strong bones and healthy nerves and muscles. Good sources of calcium and vitamin D include egg yolk, broccoli, oily fish and direct sunlight.

Eat a high fiber diet

Fibre aids the digestive system by helping to speed up the passage of waste material through the body — thereby ensuring that cancer-causing substances do not stay long enough in the bowels to have any damaging effects.

Have a good laugh

Laughing can help to boost blood flow by more than 20 per cent, and researchers say it may reduce the risk of developing heart disease. Laughing can also help to fight infections, relieve hay fever, ease pain and control diabetes.

Fruits for immunity and blood pressure

Fruits such as oranges, lemons, and grapefruit are a great source of vitamin C, which helps to boost the immune system. Also, citrus fruits and bananas are a good source of potassium, which can help to regulate blood pressure.

Eat more garlic

Garlic is a powerful cleanser of the body. Regular consumption of garlic (either in natural form or odourless capsules) promotes a healthy heart and good circulation by lowering blood pressure and cholesterol — and it also helps to fight infection and boost the body’s immunity.

Drink more water

The general recommendation is that we should drink around eight glasses of water a day. Taking in this amount of water will greatly enhance your digestion‚ nutrient absorption‚ skin hydration‚ and detoxification — as well as many other aspects of your health.

Drink more tea

There is general agreement that tea — both black and green — may contribute positively to your health. Tea contains antioxidants that can inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health.

Keep your brain active

Doing a mentally challenging activity — such as reading a book or completing a crossword or Sudoku puzzle — will help to keep your brain functioning at a high level. People who do less mentally challenging activities generally show more brain degeneration earlier on in life — so get testing your brainpower!

Eat more wholegrain foods

Eating wholegrain foods such as bread, cereals and rice can reduce your cholesterol levels and greatly reduce your risk of getting heart disease. Make sure you take a look at the packaging on foods that are labeled as ‘wholegrain’ — especially cereals — to see which of them are actually the best sources of wholegrain.

Increase sexual activity

Sex may be the only real physical activity that many people get, and is a great CV workout! Having sex with your partner three to four times a week is thought to reduce the risk of having a heart attack or stroke by half! Sex can reduce stress and leads to greater contentment and better sleep.

Introduce olive oil to your diet

Olive oil is a monosaturated form of fat and helps to reduce levels of harmful cholesterol in the blood. You can use it as an alternative for frying foods, or use it in its uncooked form as a dressing on salads.

Improve your posture

Good posture is thought to help the flow of energy in the body — and so standing tall or sitting up straight is thought to help improve your energy levels. Slouching is a definite no-no!

Eat chillis

Chilli peppers contain capsaicin, which helps to stimulate blood circulation and therefore reduces the risk of clots. Spicy peppers also contain antioxidants, which can help to prevent cell damage.

Exercise in water

Exercising in water is a great way of getting a good workout without stressing the body too much. The water offers resistance, and so can help you to build your muscles and stamina — plus being in the water will prevent some of the impact on the joints that other land-based exercises would bring.

Eat oily fish

Eating more so-called ‘oily’ fish — such as herring, kippers, mackerel, salmon, sardines and tuna — will provide you with large amounts of omega-3 fatty acids. These types of fatty acids can reduce the levels of cholesterol in the blood — thereby reducing the risk of stroke.

Build stronger bones

Weight-bearing activities such as running or dancing are great for increasing your bone health. You could also introduce some bone-building herbs like parsley into your diet in order to gain maximum benefits.

Eat carrots to help your vision

Eating carrots will help to improve your eyesight. The beta-carotene in carrots converts to vitamin A in the body, which helps to improve vision. The vitamin A forms a purple pigment called rhodopsin — which the eyes need in order to see in dim light.

Always eat breakfast

Your body needs good quality fuel to wake up your metabolism — so always eat a good breakfast! If you eat a hearty breakfast you will subsequently burn more calories throughout the day. Eating a good amount at breakfast will also prevent you from getting that lull in the morning when your body is running on empty.

Dance your way to fitness

If you’re put off by obvious forms of exercise such as sports, then get your exercise on the dancefloor instead. Dancing will tone and strengthens your whole body, and can increase your flexibility and improve your coordination and rhythm. And most importantly, it’s more fun than going to the gym!

Avoid yo-yo dieting

The majority of crash dieters regain the weight they have shed and then maintain a continuous cycle of weight loss and gain. The answer is to avoid crash diets and develop sustainable diet habits — while avoiding high-fat products.

Think positively

Having an optimistic outlook on life can actually help you to live longer. Researchers have found that optimistic people decreased their risk of early death by 50 per cent compared to those who were pessimistic. Thinking positively lessens your chances of worrying, and therefore reduces stress — thereby lessening your chances of getting a physical and mental illness.

http://www.realbuzz.com/articles/25-ways-to-improve-your-health/

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

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

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

Ten ways to boost your health

When it comes to good health, there’s no big secret. Here are 10 things you can do today to improve your health.

1. Check your weight

Nearly three in 10 women and four in 10 men in England are overweight. Obesity causes 9,000 premature deaths every year and, on average, reduces life expectancy by nine years. Use ourBMI calculator to find out if you’re a healthy weight or whether you're at risk of serious health problems, such as type 2 diabetes, heart disease, and certain cancers. If you need to bring your weight down, you’ll find everything you need to know in ourlose weight and health and fitness sections or you could try our12-week weight loss guide.

2. Drink less

Most people are unaware that regularly drinking more alcohol than is advised by the NHS can lead to a wide range of long-term health problems, including cancers, strokes, and heart attacks. For example, men who regularly drink more than three to four units a day are three times more likely to have a stroke. Visit ourdrinking and alcohol section to calculate your drinking levels, read about the health risks of drinking too much, and find out where you can get help.

3. Eat less salt and fat

Excessive salt and fat in our diets is a major cause of chronic illnesses such as heart disease, stroke, and diabetes. Too much salt in your food can cause high blood pressure and make you three times more likely to develop heart disease or have a stroke. Two thirds of Britons have too much saturated fat in their diets, putting them at an increased risk of heart disease and stroke. Get tips on cutting your fat and salt intake in lower your cholesterol and say no to salt.

4. Exercise regularly

The benefits of exercise aren't limited to losing weight. Even if you’re slim, you’ll still get health benefits from exercising. Even a small amount of regular activity can lower the risk of developing major chronic diseases such as coronary heart disease, stroke, and type 2 diabetes, by up to 50%. Regular exercise can cut the risk of premature death by 20-30%. You’ll find plenty of fun and practical ideas to help you get moving in our health and fitnesssection.

5. Eat more fruit and veg

For a healthy and balanced diet, try to eat five portions of fruit and vegetables a day. Research shows that eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems such as heart disease, stroke, type 2 diabetes, and obesity. Whether you're cooking for a family, eating on the run, or on a tight budget, our tips and recipes can help you get your 5 A DAY.

6. Keep stress in check

In 2010/11 around 400,000 people in the UK reported work-related stress at a level they believed was making them ill. Psychological problems, including stress, are the underlying reason for one in five visits to a GP. If left unchecked, stress can lead to further health problems such as high blood pressure, anxiety, and depression. Learn to manage stress better with ourtop 10 stress busters, advice on good time management, andrelaxation tips.

7. Improve your sleep

Nearly everyone has problems sleeping at some point in their life. It's thought that a third of people in the UK have bouts of insomnia. Most healthy adults sleep for an average of seven to nine hours a night. If you’re not getting enough sleep, it can affect relationships, your performance at work, and it can delay recovery from illness. Good sleep starts with a good bedtime ritual and some simple lifestyle changes.

8. Quit smoking

The health benefits of quitting smoking are immediate. After 20 minutes, your blood pressure and pulse return to normal. After 24 hours, your lungs start to clear. After three days you can breathe more easily, and your energy increases. Keep it up and you’re adding years to your life. Research shows that people who quit smoking by the age of 30 add 10 years to their life. For help with quitting, including what your GP can do and nicotine replacement therapies, visit stop smoking.

9. Get a sexual health test 

Many people don’t notice any symptoms when they have a sexually transmitted infection (STI), such as chlamydia or gonorrhoea. If left untreated, chlamydia can affect a woman’s ability to get pregnant. You can’t tell by looking at someone whether they’ve got an infection, so it’s important to get a check-up if you’ve ever had unprotected sex. Getting tested and treated for STIs is easier than you think, and most infections can be cured. 

10. Check that lump

One in three people in England is diagnosed with cancer at some time in their life. Cancer usually affects older people, but it can occur at any age. Detecting most cancers early means that treatment is more likely to be successful. Sometimes, noticing a small change, like a lump, changes to a mole, or unexplained weight loss, can make a big difference to your health

http://www.nhs.uk/Livewell/healthy-living/Pages/Ten-ways-to-boost-your-health.aspx

Banish belly fat in 3 easy steps

How to get a flat belly and lose weight

More than any other part of the body, belly fat is especially dangerous. It can lead to cardiovascular disease, high blood pressure, diabetes, certain cancers, and other life-threatening illnesses.  Also, a recent study states that belly fat creates more fat.  So, how can we banish belly fat? Follow these tips:

Fat: the key facts

Not all fat is the same and we store it in two ways:  Just under the skin (subcutaneous) & deeper inside around the vital organs (visceral fat).  While the main role of visceral fat is to cushion the organs, it releases inflammatory compounds that can lead to an array of health risks as noted.  What we know is where your body stores fat depends on your genes, lifestyle factors (stress, sleep, etc.), age and sex.  For instance, men under 40 have a higher proportion of visceral fat to subcutaneous fat than women.  Women store more visceral fat after menopause.  Even thin people can store visceral fat when they have an inactive lifestyle.

There are three key areas you need to address if you're going to decrease excess belly fat:

Exercise 

For most healthy adults, it is recommended that we have at least 150 minutes of moderate aerobic activity – brisk walking, or 75 minutes a week of vigorous aerobic activity such as jogging.  Additionally, strength training is recommended at least twice per week.  But, it should be noted that in a Duke University study, resistance training (including ab crunches) alone reduced only subcutaneous fat, and vigorous aerobic activity (four times per week) reduced both subcutaneous and visceral abdominal fat stores.

Diet

We all know how to eat healthily, but be aware of hidden sugars that pack on the pounds over time.  Sugar is the number one enemy in our fight against belly fat.  There is hidden sugar in a wide range of every day (supposedly nutritious foods) such as orange juice, whole wheat bread and cereals, and yes, wine too. 

You should also remember that carbohydrates are not created equal – try eating more fruit and veggies versus breads, pasta and crackers. 

Also, bear in mind that there are good fats and bad fats  and that the right kind of fats will actually help you to burn fat.  Stay away from hydrogenated oils, canola and vegetable oils, margarine, and fake butter products.  Instead, eat “real” butter, eggs, nuts, olive oil. Ideally aim to eat all natural and unprocessed food, which is easier for the body and liver to break down.  But, most importantly, keep portion sizes in check since calories can add u quickly and without you realising. 

Sleep

Surprisingly too little or too much sleep can have an effect on visceral fat stores.  In a study people who slept for five hours or less, or eight hours or more per night ended up gaining more visceral fat than those who slept between six and seven hours per night. So, if you want to blast that belly fat get some early nights.

One thing to keep in mind, when trying to lose excess fat and keep it from coming back, focus on slow and consistent weight loss – no more than two pounds per week is recommended. 

Daily effort and consistency will trigger positive results when trying to lose excess fat. It is not an easy road, but it will pay off in a lifetime of health. 

http://www.realbuzz.com/articles/banish-belly-fat-in-3-easy-steps/