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/

Calorie checker

Calorie checker

Check the calories in over 150,000 different food and drinks. Just type the product name below.

Search

Provided by

Use the search box above to look up the calories of more than 150,000 different foods and drinks quickly and simply.

The calorie checker remembers your search history – handy if you want to stay on top of your day's calorie intake.

For quick access to the calorie checker on the go, save it to your mobile device's home screen, just like an app.  

Online calorie counters are one of the easiest ways to track your calories on the NHS Choices weight loss plan.

Use the search history to tot up your day's calorie intake and add it to your food and activity chart (view sample PDF, 545kb).

Our calorie checker's 150,000+ database lists the calorie and fat content of:  

• generic foods
• branded products
• meals from around the world
• alcoholic drinks
• restaurant meals, including fast food chains

Your daily calorie allowance on the NHS Choices weight loss plan is 1,900kcal for men and 1,400kcal for women.

If you want a more personal recommended calorie intake tailored to your individual circumstances, use the BMI calculator.

It's also a good idea to get used to reading food labels to find out the calorie content in packaged food and drink.

Calorie counting in practice

Here are some practical examples to show you how to work out the calorie content of your meals, snacks and drinks.

Snacks

It's easy to find the calorie content of a wide range of snacks. Use these examples to help:

• Banana: Use an online calorie counter to find out the calorie content in fruits. The NHS Choices calorie checker says that a medium-sized (100g) banana contains 95kcal (398kJ). 
• Kit Kat: Use food labels to find out the calorie content in any packaged foods. Look for the "per bar" or "per packet" figure. A two-finger Kit Kat contains 107kcal (448kJ).
• A scone: If scones, pastries and muffins come in a packet, use the food label. Some cafés and restaurants have calorie labelling in-store, on their menus or online. 

Lunch

If you're grabbing lunch on the go, it will often consist of a number of packaged foods, perhaps accompanied by a piece of fruit. For example, you might choose a sandwich, a bottle of orange juice and a banana.

Simply use food labels and an online calorie counter to find out the calorie content of each part of your lunch.

For example:

• Tesco Light Choices chicken, tomato and rocket sandwich – 285kcal (1,191kJ)
  +
• Apple – 47kcal (196kJ)

Grand total = 332kcal (1,387kJ)

Buying food from your work canteen or a café can make it harder to work out calories. Some cafés and restaurants have calorie labelling in-store, on their menus or online.

Cooking from scratch

When cooking from scratch, you can work out the total calories by adding up the calorie content of each ingredient.

You'll need to use food labels, kitchen scales to weigh ingredients, and an online calorie counter.

Say you're making spaghetti bolognese for four people. Use a non-stick pan so you only need to use a tablespoon of oil to fry the ingredients.

The bolognese sauce contains lean beef mince, onions, chopped tomatoes, carrots, vegetable stock, olive oil, and herbs and spices.

• 280g of dried wholewheat spaghetti – the packet tells you that 100g of dried spaghetti contains 348kcal (1,454kJ). So 280g of dried spaghetti contains (348/100) x 280 = 975kcal (4,075kJ).
• 200g of lean beef mince – the packet says the raw mince contains 171kcal (715kJ) per 100g. So 200g of raw mince contains 171 x 2 = 342kcal (1,429kJ).
• two cans of 400g of chopped tomatoes – each can contains 96kcal. So that's 96 x 2 = 192kcal (802kJ).
• one onion – the NHS Choices calorie checker says a medium raw onion contains 55kcal (230kJ).
• two carrots – the same calorie counter says a carrot contains 35kcal (146kJ). So that's 35 x 2 = 70kcal (292kJ).
• a tablespoon of olive oil for frying the ingredients – according to the calorie checker, this contains 119kcal (497kJ).
• vegetable stock, herbs and spices – the calorie content is almost zero and can be ignored.

The total calorie content of this recipe is 975 + 342 + 192 + 55 + 70 + 119 = 1,753kcal (7,327kJ).

If you eat one quarter (one serving), you will consume 1,753/4 = 438kcal (1,831kJ).

http://www.nhs.uk/Livewell/weight-loss-guide/Pages/calorie-counting.aspx

NICE: 'Obese should be prescribed slimming clubs'

“GPs told to prescribe £100 slimming courses for millions of obese patients,” the Daily Mail reports.

The news is based on new guidelines from the National Institute for Health and Care Excellence (NICE) that aim to encourage sustainable weight loss in the obese; “lose a little, and keep it off”.

The guidance is mainly aimed at commissioners (who plan and agree which services will be provided in the NHS and monitor them), health professionals and groups who provide lifestyle weight management programmes. The recommendations may also be of interest to members of the public, including people who are overweight or obese.

The guidance has been issued because being overweight or obese is a common and important health problem in the UK. In 2012 about a quarter of men and women aged 16 and over in England had a body mass index (BMI) over 30, classified as obese.

In addition, 42% of men and 32% of women were categorised as overweight (BMI of 25 to 30). Life expectancy is estimated to be reduced by an average of two to four years for people with a BMI of 30 to 35, and eight to 10 years for a BMI of 40 to 50.

The cost of obesity to society was estimated to be almost £16 billion in 2007, which is predicted to rise to £50 billion by 2050 if obesity levels continue to rise.

NICE has estimated that across the population, a 12-week weight management program me costing £100 or less for people who are overweight or obese would be cost-effective if they were to lose at least 1kg and keep the weight off for life.

What are the main recommendations?

NICE recommends that local authorities and clinical commissioning groups should provide access for people to be referred to a range of lifestyle weight management schemes.

GPs, practice nurses, health visitors, pharmacists and the local adult population should be informed of what services are available locally. And they are advised to use informed advice from the NHS Choices website on weight management.

GPs, health and social care professionals are advised to raise the issue of weight loss for overweight and obese adults in a non-judgemental way. They should consider referring adults of any age to local programmes. They should take the person’s preferences into account. but choose group programmes where possible as they provide better value for money. The programmes should be able to show that at least 60% of people are likely to complete them and that they are likely to lead to an average loss of at least 3% of body weight, with a minimum of 30% of people losing 5% of their initial weight.

People should be referred who have:

• BMI over 30 (or lower for people from black and minority ethnic groups as they have a higher risk of type 2 diabetes), or people with other risk factors such as already having diabetes
• BMI between 25 to 30 if there is enough local resource

GPs, health and social care professionals and providers of lifestyle weight management services should be trained to deliver multicomponent programmes, tailored to the individual needs of the person. The programmes should have been developed by a multidisciplinary team including a registered dietician, registered psychologist and qualified physical activity instructor. The programme should be collaborative, and cover:

• dietary habits
• safe physical activity
• strategies to achieve behaviour change
• prevention of weight regain

Commissioners and local authorities should regularly monitor the provision of services and how effective they have been in helping people to lose weight to ensure that the measures are working and are providing good value for money (are cost effective). This includes collecting outcomes such as:

• the percentage of people losing more than 3% or 5% of their baseline weight
• how the weight changes in the 12 months after the programme is completed
• changes in other outcomes such as blood pressure

What are the main benefits of weight loss?

The more weight that is lost, the greater the benefits – especially if a person is able to lose 5% to 10% of their body weight, and maintain it. However, even losing just 3% body weight if obese or overweight can be beneficial.

Weight loss reduces the risk of:

• diabetes – obese women are 13 times more likely and obese men are five times more likely to develop type 2 diabetes
• high blood pressure – obese women are four times more likely and obese men are more than twice as likely to have hypertension
• mental health problems such as depression – often due to stigma and bullying or discrimination
• difficulties in conceiving
• certain types of cancer
• heart disease
• stroke
• osteoarthritis
• back pain  

What are the dangers of rapid weight loss?

Setting realistic goals for weight loss is an important part of the NICE recommendations. This is to ensure a steady rate of weight loss within safe limits, and to increase chances that the weight loss can be maintained, rather than having weight regain.

The dangers of rapid weight loss include feeling tired and unwell, as well as the potential for more serious complications such as malnutrition and gallstones. The recommended safe level of weight loss to aim for is between 0.5kg and 1kg per week.

The NHS weight loss plan

• promotes safe and sustainable weight loss
• helps you learn how to make healthier food choices
• provides support from our online community
• offers a weekly progress chart 
• presents an exercise plan to help you lose weight
• hopefully allows you to learn skills to prevent regaining weight

http://www.nhs.uk/news/2014/05May/Pages/NICE-Obese-should-be-prescribed-slimming-clubs.aspx

How to Boost Metabolism – Lose Weight Fast Naturally with 3 Easy and Cheap Metabolism Boosting Diets

Metabolism is a very important reason why some people are fat or overweight. This is also the reason why some people stay skinny no matter how much they eat. If you are one of the unfortunate people who are stuck with a very slow metabolism, there are ways in which you can boost your metabolism and achieve a healthy weight loss.

Recommended Water Intake
You probably heard about the saying that drinking eight glasses of water a day provides numerous health benefits. Water keeps you hydrated, regulates the body temperature, aids in good digestion and detoxifies. While this saying is true, there is also another reason why you should be drinking plenty of water daily.

According to a recent research in Germany, drinking approximately 17 ounces of water immediately speeds up metabolism. The metabolic rate of a person can go up as high as 30% when he or she drinks 8 glasses of water daily. It also washes down the by-products of fat breakdown and suppresses hunger, helping you to lose weight.

Think about it, these are great reasons why you should drink as much as you can. Remember to drink a lot more when you are exercising or suffering from extremely hot weather.

Importance of Exercise

Exercise is the best way of how to speed up your metabolism. It is ideal to exercise in the morning right after waking up in order to boost your metabolism right away. The increase in metabolism will last throughout the day or more depending on the type of exercise.

 Weight training, according to experts, is the best type of exercise to speed up metabolism. The effect of a 25 minute proper weight training program on your metabolism can last two to three days after the workout.
This should be combined with cardiovascular work-out in order to achieve the highest amount of weight loss in the shortest time possible. Cardiovascular exercise also increases metabolism but only for short periods. Jillian Michaels, a famous fitness instructor describes in detail her methods to boost metabolism. Learn more here.

How to Boost Metabolism with Foods

It is important to learn how to boost metabolism naturally by eating the right kinds of food. High protein food that is low in fat is an ideal metabolism food. Protein is hard to breakdown so the body has to work harder and burn a lot of calories in order to digest high protein foods properly. The best high protein foods for increasing metabolism are chicken breast, lean beef and turkey.

Fiber rich foods are also great natural metabolism boosters. These foods also require the body to burn extra calories for proper breakdown aside from cleansing the digestive tract. Fiber also gives a person the feeling of fullness quicker thus less food and calories are consumed resulting to weight loss. Some of the best choices are spinach, broccoli and other green leafy vegetables.

Studies also suggest eating 5 smaller meals a day in order to increase metabolism. Add high protein sources and high fiber foods in each meal and the weight will come off faster.
http://irresistiblehealth.com/?p

How To Find The Best Cleanse For Weight Loss

Our modern world presents many health challenges including a polluted environment and obesity. Many people look for answers but only find confusing, contradicting information and band-aid solutions. We all have different goals, lifestyles, and demands on our time and finances. However, your ideal cleansing system should provide a long-term solution, fit into your routine, be effective, and improve your overall health and sense of well-being.

Because of our constant exposure to pollutants, we need to protect ourselves on an ongoing basis. A simple one-time cleanse is not going to protect you in the long run. A weight loss fad may help you lose weight today only to gain it back in a month. Ideally, you want a solution that fits into your lifestyle and can give you the results you want over the long term.

When thinking long-term you want to find something that you will stick with. If you are busy, you don't want a system that is time consuming. If you work, you don't want a harsh cleanse that will send you running to the bathroom every half hour. Ideally, you want a simple, effective system that is flexible and will work with you - not against you.

When evaluating a system you have to determine if it is effective or not. Does it provide fast, visible results? Are there testimonials from other satisfied customers? Is it backed by reputable scientific research? If you can't find support for this outside of a company's marketing material then you should move on.

Probably the most important factor when choosing a system is determining if it promotes a healthy lifestyle. You want something that is based on good nutrition and contains vitamins, minerals, antioxidants, amino acids, and other vital nutrients. Use common sense and avoid simple 'solution-in-a-pill' formulations, as they can't address the complex needs of a healthy lifestyle.

Something that can help ensure you get the most from your experience is a system that includes support from a professional. A good system will be flexible and be able to fit your lifestyle. However, it may take the assistance of a knowledgeable coach to help you integrate the necessary components into your daily routine. Such programs are available and can include support free of charge.

Finally, you want to find a product that is within your budget. When considering a system you should realize you are making an investment in yourself. You may have to pay a little extra but the return on your investment will be better health, weight normalization, and an overall improved sense of well-being.



http://ezinearticles.com/?How-To-Find-The-Best-Cleanse-For-Weight-Loss&id=7568075

How to get started in healthy living — part 3B

Improving your diet and increasing healthy activity

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

Exercise for a healthy life

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

Take action

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

Drink more fluids

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

Take action

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

Alcohol consumption

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

Take action

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

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

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-3/

7 health symptoms you should never ignore

This article could save your life

Yes, that headache probably is just a headache and yes, maybe the dizziness is just a side effect from a heavy night – until it’s not. Keep a beady eye on any unfamiliar health symptoms because what we think are common health problems may turn out to be much worse. Here are seven health symptoms you should never ignore.

Health symptom 1: Severe toothache

While many of us tend to experience tooth sensitivities when we tuck into our favourite ice cream or enjoy a cold drink, if you're experiencing more sensitivity than usual, you need to go for a cavity check. Severe toothache can indicate that your tooth's nerve has become damaged; a common side-effect of rotting teeth. If you ignore this health problem, you could end up with an infected nerve as the bacteria spread around your mouth - ouch! A filling will solve the problem if the nerve hasn't already become infected, whereas a root canal may be necessary if the infection has spread to other areas. Seek attention from your dentist as soon as possible. 

Health symptom 2: Daily bloated stomach in ladies

We've felt like an over-inflated balloon more times than we can count on two pairs of hands and feet - it's not uncommon to feel like you've over-indulged every now and again, particularly before your period. If you notice gas, severe abdominal pain, difficulty eating, or all of the aforementioned on a daily basis, it's worth paying a visit to a medical professional who can either put your mind at ease by giving you the all-clear or refer you on to a gynaecologic oncologist for scans and treatment if necessary.

Health symptom 3: Intense and sudden headaches

Sudden headaches that feel like no pain you’ve ever experienced before could be a sign of a ruptured aneurysm – a burst blood vessel in the brain that requires immediate attention. Other symptoms that go hand-in-hand with a worryingly bad headache include chest pain, exhaustion and loss of vision, which could be signs of cardiac cephalgia or meningitis. If you’ve been experiencing intense headaches that appear out of nowhere, make sure you seek advice from your doctor to catch any potential health problems as soon as possible.

Health symptom 4: Chest pain

Many of us suffer from chest pain every now and again, particularly if we’ve enjoyed a delightful spicy dish the previous evening (yum!). How do you know when chest pain becomes something more serious than just plain heartburn though? The answer is that you probably don’t without seeking medical attention. However, pressure on your chest – often described as feeling like an elephant sitting on you – or upper abdominal pain are just two of many signs of a heart attack. If you’re ever in any doubt, the doctor is always the best person to see.

Health symptom 5: Excessive body hair on women

While both men and women grow hair all over their bodies, it’s unusual for women to sprout coarse hairs on their face, chest, stomach or around their nipples. If you find hair in places that aren’t typical of the female body, visit your doctor as this may be a sign of Polycystic Ovary Syndrome (PCOS). PCOS tends to develop when there is an imbalance of female hormones and can lead to irregular periods and infertility. If in doubt, get it checked out!

Health symptom 6: Unexplained weight loss

While you may diet and exercise in a conscious bid to lose weight, if you start losing more weight than you usually would or you’ve been losing weight without exercising or dieting, this could be a sign of something more serious. Indeed, unexplained weight loss can indicate that an illness is manifesting itself in your body, and may be a sign of diabetes, malnourishment, or a number of other dangerous health problems. All cases of unexplained weight loss should be evaluated by a medical professional to check for serious health complications.

Health symptom 7: Erectile dysfunction

Erectile dysfunction can ruin more than just your sex life. Other negative side effects commonly associated with the problem of not being able to achieve or maintain an erection include depression and an increased risk of heart disease. Men are notorious for ignoring health symptoms: “Why do I need to visit the doctor about my broken wrist? Just stick some duct tape around it and I’ll be fine”.  Gentlemen, while it’s great to look on the bright side of life, you must take any health symptoms – such as the above – seriously; it could save your life!

http://www.realbuzz.com/articles/7-health-symptoms-you-should-never-ignore/

Weight loss tips to lose 5, 10 and 20 pounds

161 calories: How much you can burn by watching a 90-minute horror film like Jaws.

Stop mindless eating: It’s easy to underestimate how much we eat — a handful of chips here, a latte there — so it’s no wonder we lose track.
The fix: ”You become much more aware when you write it down,” says personal trainer Ashley Dale Roy. Researchers say keeping a food journal could help you lose up to six extra pounds this year!

Keep moving all day long: Sneak workouts in wherever you can.
The fix: Stuck in the office? Try this move from trainer Kathleen Trotter: Stand in front of your desk chair with feet shoulder-width apart. Lower into a squat, hovering just above chair for one count. Pulse five times. Rise onto toes. Hold for five counts. Return to start. Do it every time you take a seat.

Hydrate, hydrate, hydrate: Water flushes toxins from the body and also speeds up weight loss. Even mild dehydration can slow down the fat-burning process and sap energy levels.
The fix: Refill your glass often (aim for 2 L every day) and flavour with sliced citrus. Get a homemade vitamin water recipe here.

Add these tips to lose 10 pounds

Make intervals part of your workout: High-intensity interval training can be the best way to switch up your routine to help you shed stubborn pounds. Research shows it leads to higher energy levels, improved cardiovascular fitness and extra fat burning. One Canadian study found that when women in their 20s cycled for 10 sets of four minutes at high intensity followed by two minutes of rest, they increased the amount of fat they burned by a whopping 36 percent.
The fix: On your next morning walk, plan to jog for one block every other block. Or the next time you’re cycling at the gym, kick it up a notch for five minutes in the middle. We promise you’ll see results!

Cut out empty calories: Subtracting 500 calories from your daily intake can help you lose an extra pound per week, says personal trainer Cat Smiley.
The fix: Planning your snacks in advance significantly contributes to losing weight. Keep high-fibre, high-protein fuel at the office. We love oatmeal or Greek yogurt sprinkled with chia seeds.

Fill up with protein: Getting plenty of this essential nutrient is key to keeping weight-loss goals on track. “Missing a macro nutrient like protein often leads to cravings for empty calories, like fries, doughnuts, bagels — whatever it takes to fill that void,” says Smiley.
The fix: Include protein powerhouses like fish, meat, lentils or tofu at every meal. Single-serving cups of cottage cheese are tasty, easy-to-pack snacks.

Add these tips to lose 20 pounds

Step away from the scale: Weighing in every day is not always the best indicator of success. If you’re working out more, you may be building muscle, which weighs more than fat.
The fix: Gauge your progress by your increased energy levels and how well your clothes fit.

Use the buddy system: Stay motivated by enlisting a pal as your workout buddy. Studies show your chances of weight loss increase significantly with a little help from your friends.
The fix: Sign up for a Zumba class with a co-worker or commit to jogging every morning with a neighbour.

Hit the snooze button: When people get even an hour and 20 minutes less sleep at night, they eat an average of 550 extra calories the next day.
The fix: “Get eight hours of sleep to rev up your metabolism and maximize fat-burning,” says Smiley.
http://www.irresistiblehealth.com/p=163.html?uk=454qba&c1=ad4

The Best and Worst Foods to Eat During Pregnancy

When I was about three months pregnant, my obstetrician told me, "Certain foods go to the front, and others go to the back." Since then, no matter how many years I studied nutrition or how many prenatal classes I taught, no statement was as succinct or painted as clean an image as that one. So if you’re around three months pregnant, and you’ve already gained about 20 pounds, most of that weight gain probably had little to do with your growing fetus and more to do with overfeeding.

Armed with a cache of wit and wisdom, I'd like to share a few maternity mantras to help you enjoy this unique and amazing time in your life – while also looking ahead to enjoying the way you look and feel after your special delivery:

The thought of eating for two could lead to eating too much. Excessive portion sizes and giving into every craving could lead to double time at the gym after delivery. Even more seriously, it could put you at risk for complications during pregnancy. On average, the demands of pregnancy require around an extra 300 calories per day. The goal is to add foods rich in nutrients you may otherwise not get enough of, like calcium from milk or fiber from whole grains.

The power of protein is important for you and your baby to fuel muscles and promote growth.You may be getting enough protein from your typical diet, but it's important to choose the right sources of lean protein and be sure to double check that your taking in the right quantities. Choose chicken, lean meat, low-fat dairy and part-skim cheeses.

Docosahexaenoic acid is important for your baby's brain and eye development. Food sources that are naturally high in DHA and omega-3 fatty acids include fortified eggs, walnuts and certain fish. Fish is an excellent source of protein that's low in calories and high in nutrient value, but when it comes to the type of fish to select, we need to keep food safety in mind. Women in their childbearing years, as well as pregnant and nursing women, should avoid shark, swordfish, king mackerel and tilefish because of their methylmercury – a heavy metal that's toxic to a developing baby's neurological system. The Food and Drug Administration is updating its advice for pregnant women on the appropriate levels of mercury in seafood, but don't wait for this information to appear on seafood packages – you can probably have several children before that happens. The 2010 Dietary Guidelines for Americansincorporated the FDA's warnings to state that pregnant and breastfeeding women should consume eight to 12 ounces of a variety of safe seafood per week, while limiting white albacore tuna to six ounces a week. You may need to speak with your health care provider about taking an omega-3 supplement.

Vitamins such as folic acid and vitamin B-6 aid in reducing the risk of neural tube defects that causes spina bifida. Taking a daily multivitamin containing 400 micrograms of folic acid before you are pregnant is recommended, and be sure to choose rich food sources including lentils, dark green veggies and non-citrus fruit. You can find vitamin B-6 in fish and meat, as well as in non-animal sources such as bananas, avocados, potatoes, spinach and fortified grains.

Carbohydrates are a pregnant woman's best friend. They help halt nausea, squelch craving and smooth moods. Whole-grain, high-fiber carbs can also help alleviate the discomfort of constipation, but be sure to couple fiber with fluid, or else it'll cork you up instead of provide a moving experience.

Calcium is essential for your baby’s bone development and for your long-term bone strength. Don’t underestimate how much your intake of calcium today will help bolster your bones for the future. You can put a solid deposit in the bone bank by choosing yogurt, cheese and other non- or low-fat dairy products. Fortified cereals and dark leafy greens such as spinach, kale and collard greensare also high in calcium.

Let’s get something straight about weight gain in pregnancy... You are supposed to gain weight. This is normal. It's suggested that one to four pounds total should be gained during the first three months (first trimester), and two to four pounds per month should be gained during the fourth through ninth months (second and third trimesters) for a total of approximately 25 to 35 pounds for women who start their pregnancies within a healthy weight range. Weight gain ranges may differ for those who begin this journey either over- or underweight.

Keep in mind that although you might be in a hurry to ditch post-pregnancy pounds, it took at least nine months to put them on, so be as patient with yourself as you will have to be with your new bundle of joy.

http://health.usnews.com/health-news/blogs/eat-run/2014/06/05/the-best-and-worst-foods-to-eat-during-pregnancy?int=986d08&int=986d08

How Much Can You Lose With Green Smoothies

Drinking such drinks are not just a great way to keep healthy; they are a wonderful way to lose weight too. If you get into the habit of drinking healthy drinks, you will never go hungry, always feel satiated, and the best part, you will not have to compromise on taste. Smoothies with various combinations of greens can be real tasty and you will look forward to drinking them as meals, once you get into the habit of replacing at least two meals in a day with them

It is difficult to put an accurate figure on how much weight you can lose with such smoothies as results vary from person to person. However, it would be no exaggeration to say that if you drink them regularly and get into a proper exercise regimen you can lose up to 10 pounds in a month! Now that is a lot of weight indeed. Today, we are here to give you a few tips that will help you maximise your weight loss.

Begin Your Day with a Spinach Smoothie

If you are a major coffee drinker and just can't seem to wake up without your morning cuppa, you should begin your day with a spinach smoothie. Spinach has a mild flavour and tonnes of energy giving nutrients. Mix it up with some berries, half a banana and half a cup of almond milk and you will feel like you have just been given an energy booster like Popeye! What's more, if you make it a habit to drink a spinach smoothie in the morning, you will never feel the need to go back to caffeine again.

If You Like It Creamy

When you are switching a healthy lifestyle and don't want to majorly compromise on taste, you will find a great friend in avocado. Even when you are in a pursuit to lose weight, you must get a healthy dose of good fats and protein. Since you cannot add cream to your smoothies, try putting in half an avocado instead. Avocado is a source of good fat and will cream up your smoothie making it even tastier.

Add Flax Seeds To Your Green Smoothie

If you want to see some fast and meaningful results in your weight loss program, try adding a spoonful of ground flax seeds to your smoothies. Flax seeds are rich in proteins, Omega-3 fatty acids and phytochemicals. Adding flax seeds to your drinks will help relieve you from conditions such as constipation; can help you improve your overall digestion and bring down the overall cholesterol levels in your body.

Rotation of Your Greens

When you are trying to lose weight, you have got to keep your smoothies not just healthy but have to think of the rotation of your greens too. Adding a variety of greens will not only reduce the toxicity that will come from repetition, it will also keep your weight loss recipes real interesting.

If you follow these simple and easy tips you will find that drinking such drinks is not a regimen or a punishment but a healthy and tasty path that will lead you to your weight loss goals faster.

http://ezinearticles.com/?How-Much-Can-You-Lose-With-Green-Smoothies&id=8405058

The truth about carbs

"Carbs" has become a dirty word in recent times, especially in the weight loss world, due in no small part to the popularity of low-carb diets such as the Atkins, Dukan and South Beach.

The "carbs are bad" mantra from Dr Atkins and co has left many people confused about carbohydrates and their importance for your health, including maintaining a healthy weight.

Dietitian Sian Porter says: "Carbohydrates are such a broad category and people need to know that not all carbs are bad.

"While we should reduce the amount of sugar in our diet there is strong evidence that starch and fibre are good for our health.”

Find out all you need to know about carbohydrates, their health benefits, healthier sources of carbs and how carbs can actually help you lose weight.

• What are carbs?
• Why do we need carbs?
• Don’t protein and fat provide energy? 
• How can I increase my fibre intake?
• How much carbs should I eat?
• What carbs should I be eating?
• Can low GI foods help me lose weight?
• Do carbs make you fat?
• Are carbs bad for our health?
• Can we survive without carbs? 
• What’s the role of carbs in exercise?
• When is the best time to eat carbs?

Many people don't get enough fibre. We are advised to eat about 18g a day

What are carbs?

Carbohydrates are a major source of energy. When eaten, the body converts most carbohydrates into glucose (sugar), which is used to fuel cells such as those of the brain and muscles.

Carbohydrates are not a food group like fruit, vegetables and dairy foods. Carbohydrates are one of three macronutrients (nutrients required in large amounts) found in food – the others being fat and protein. Lots of foods contain all three in varying amounts.

There are three different types of carbohydrate: sugar, starch and fibre. Most carbohydrate foods contain a mixture of all three types in varying amounts.

• Sugar is found naturally in some foods, including fruit, fruit juices, milk (lactose) and vegetables. Other forms of sugar (for example table sugar) are also added to processed foods and drinks such as sweets, chocolates, biscuits and soft drinks. Remember: sugar is a carb but not all carbs are sugars. 
• Starch, made up of many sugar units bonded together, is found in foods that come from plants. Starchy foods provide a slow and steady release of energy throughout the day. Find out more about starchy foods.
• Fibre is only found in foods that come from plants. Fibre helps keep our bowels healthy and some types of fibre may help lower cholesterol. Good sources of fibre include vegetables with skins on, wholegrain bread, wholewheat pasta and pulses (beans and lentils). Find out more about fibre.

Why do we need carbs?

Carbs are important to your health for a number of reasons. In a healthy balanced diet they are the body’s main source of energy. High fibre, slow release carbs help regulate sugar levels in the blood.

Energy
Carbs should be the body’s main source of energy in a healthy balanced diet, providing 3.75kcal (16kJ) per gram. Whether you eat starchy foods or sugary foods, both are broken down into glucose (sugar) before being absorbed into the bloodstream. From there, the glucose enters the body’s cells with the help of insulin. Glucose is used by your body for energy, fuelling all of your activities, whether going for a run or breathing. Unused glucose can be converted to glycogen found in the liver and muscles. If unused, glucose can be converted to fat, for long-term storage.

Disease risk
Vegetables, pulses, wholegrain varieties of starchy foods, and potatoes eaten with their skins on are good sources of fibre. Fibre is an important part of a healthy balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels. Many people don't get enough fibre. On average, most people in the UK get about 14g of fibre a day. We are advised to eat an average of 18g a day.

Weight reduction
Starchy foods are low in calories and can be a good source of fibre, which means they can be a useful part of a weight loss plan. “The fibre physically fills you up and takes longer to digest, meaning you feel fuller for longer,” says Sian. "Just watch out for the added fats used when you cook and serve them: this is what increases the calorie content." 

Don’t protein and fat provide energy?

While carbs, fat and protein are all sources of energy in the diet, the amount of energy that each one provides varies:

• carbohydrate provides: 3.75kcal (16kJ) per gram
• protein provides: 4kcal (17kJ) per gram
• fat provides: 9kcal (37kJ) per gram

If you consume more calories than you burn from whatever source, carbs, protein or fat, you will gain weight. So cutting out carbs or fat does not necessarily mean cutting out calories if you are replacing them with other foods containing the same amount of calories.

How can I increase my fibre intake?

To increase the amount of fibre in your diet, go for wholegrain varieties of starchy foods and eat potatoes with skins on. Try to aim for an average intake of 18g of fibre a day. Here are some examples of the typical fibre content in some common foods:

• two breakfast wheat biscuits (approx. 37.5g) – 3.9g of fibre
• one slice of wholemeal bread – 1.8g (one slice of white bread – 0.7g)
• 230g serving of wholewheat pasta – 8.1g (230g of white pasta – 2.8g)
• One medium (180g) baked potato (with skin) – 2.5g
• 200g of baked beans – 7.6g
• 1 orange – 2.7g
• 1 banana – 0.8g  

How much carbohydrate should I eat?

The Government’s healthy eating advice, illustrated by theeatwell plate, advises that a third of your diet should be made up of starchy foods, such as bread, rice, potatoes and pasta, and another third should be fruit and vegetables. Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries and cakes. Try to aim for at leastfive portions of a variety of fruit and veg a day. Go for wholegrain starchy foods whenever you can and eat potatoes with their skinson. 

What carbs should I be eating?

Sweets, chocolates, biscuits, cakes and soft drinks with added sugar are usually high in sugar and calories, which can increase the risk of tooth decay and contribute to weight gain if you eat them too often, while providing few other nutrients.

Fruit, vegetables, pulses and starchy foods (especially wholegrain varieties) provide a wider range of nutrients (such as vitamins and minerals) which can benefit your health. The fibre in these foods can help to keep your bowels healthy and can help you feel full for longer, which means we're less likely to overeat. 

Sian says: “Cutting out a whole food group (such as starchy foods) as some diets recommend could put your health at risk because as well as cutting out the body’s main source of energy you’d be cutting back essential nutrients like B vitamins, zinc and iron from your diet.” 

Can eating low GI (glycaemic index) foods help me lose weight?

The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects glucose (sugar) levels in your blood when that food is eaten on its own. Some low GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils are foods we should eat as part of a healthy balanced diet. However, using GI to decide whether foods or a combination of foods are healthy or can help with weight reduction can be misleading.

Although low GI foods cause blood sugar levels to rise and fall slowly and therefore may help you to feel fuller for longer, not all low GI foods are healthy. For example, watermelon and parsnips are high GI foods, while chocolate cake has a lower GI value. Therefore, relying on GI alone is not a reliable way to decide whether foods or combinations of foods are healthy or will help you to lose weight.

Do carbs make you fat?

If Dr Atkins has instilled one message into our weight-conscious minds, it is that carbs are fattening. Any food can be fattening if you overeat. It doesn't seem to matter a whole lot whether your diet is high in fat or carbs, but how much you eat in total. In fact, gram for gram, starchy foods contain fewer than half the calories of fat. Wholegrain varieties of starchy foods and potatoes eaten with their skins on are good sources of fibre. Fibre can help you to feel full, which means you're less likely to overeat and put on weight. However, foods high in sugar are often high in calories and eating these foods too often can contribute to you becoming overweight.

“When people cut out carbs and lose weight, it’s not just carbs they’re cutting out, they’re cutting out the high-calorie ingredients mixed in or eaten with it such as butter, cheese, cream, sugar and oil,” says Sian. "Eating too many calories – whether they are carbs, protein or fat – will contribute to weight gain.”

To maintain a healthy weight, we are advised to cut down on sugary foods in favour of fruit, vegetables, pulses, wholegrain starchy foods and potatoes with skins on, while still keeping a watchful eye on portion size. 

Are carbs bad for our health?

Wheat and grains in general are the latest scourge of the health world. Grains, including wholegrains, have been blamed for a multiplicity of ills from dandruff, diabetes and dementia, to arthritis, schizophrenia and obesity.

A new market has sprung up on the back of the "wheat-is-evil" trend, including expensive gluten-free products and a wide range of grain and gluten-free diets. However, unless you have a diagnosed health condition such as wheat allergy, wheat sensitivity or coeliac disease, the evidence for cutting out wheat and other grains from your diet is very weak. Grains, especially wholegrains, are an important part of a healthy balanced diet. All types of grains provide carbs, vitamins and minerals. Grains are also naturally low in fat.

Can we survive without carbs?

While we can most certainly survive without sugar, it would be quite difficult to eliminate carbs entirely from your diet. Carbs are the body's main source of energy. In the absence of carbs, your body will use protein and fat for energy.

However, cutting out starchy foods from your diet could put you at increased risk of deficiency of certain nutrients leading to health problems (see above), unless you're able to make up for the nutritional shortfall with healthy substitutes.

It may also be hard to get enough fibre which is important for a healthy digestive system and to prevent constipation. Healthy sources of carbs such as starchy foods, vegetables, fruits, legumes and dairy products are an important source of nutrients such as calcium, iron and B vitamins.

Cutting out carbohydrates and replacing those calories with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise your cholesterol which is a risk factor for  heart disease. 

Try to limit the amount of sugary foods you eat and instead include healthier sources of carbs in your diet such as wholegrains, vegetables, fruits, legumes and lower fat dairy products. Read the British Dietetic Association's review of low-carb diets, including the paleo, Dukan, Atkins, and South Beach diets.

What’s the role of carbs in exercise?

Carbs, fat and protein all provide energy, but exercising muscles rely on carbohydrates as their main source of fuel. However, muscles have limited carb stores (glycogen) and they need to be topped up regularly to keep your energy up. A diet low in carbs can lead to a lack of energy during exercise, early fatigue and delayed recovery. Fat and protein are harder to turn into energy than carbs, which means you may feel low on energy during your exercise session.

http://www.nhs.uk/Livewell/loseweight/Pages/the-truth-about-carbs.aspx