9 Winter Health Myths Busted

Winter does have its downsides. It’s cold, dark and the days just seem to disappear – where did the summer go? That being said, this super-cold season isn’t as bad as people believe.

If we catch a cold or put on a few pounds, we’re quick to blame winter. But in many instances, the season is wrongly accused. From oldwives tales to common misconceptions, we’re separating winter fact from fiction. 

   

Myth 1: You can’t exercise in winter

This would be a great excuse to kick off the running shoes and sit in front of the TV, but the truth is, exercising in winter is perfectly fine.  Research published in Medicine & Science in Sports and Exercise claims that it’s actually better for you than running in warmer climates. The cold forces us to pick up the pace, encouraging a faster, harder workout. It burns calories and increases endorphin levels, resulting in a healthier, happier you.

Myth 2: The cold air makes you sick

A classic line from mum – ‘wrap up warm or you’ll catch a cold.’ And whilst the drop in temperature can exacerbate feelings of sickness, there’s no definitive proof that it causes a cold directly.  Only by coming into contact with the germs themselves can you become sick. Flu expert Doctor Thomas Tallman of Cleveland Clinic says we’re “more likely to catch a cold indoors, where it's warm and crowded than outdoors in the chilly air. 

Myth 3: Less sunlight causes depression

The combination of bad weather and shorter days can make us feel down in the dumps. However, there’s nothing to suggest that the lack of sunshine during winter causes widespread depression. Some do suffer from Seasonal Affective Disorder (SAD) during this time – a condition that triggers depression-like symptoms such as lethargy, tiredness and withdrawal from family and friends. But this only tends to affect a small percentage, 3-6% of people in the UK. Family and financial stresses are more likely to cause winter blues than a shortage of sunlight.

Myth 4: You can drink less in winter

Whilst you might not feel the need to drink as much water during winter, it’s important to always stay hydrated, whatever the season. During the summer months, the hot and humid climates make us sweat, and naturally we reach for an ice-cold drink. But as you’ll agree, this is less tempting when the temperatures hit freezing outside. Hydration effects everything from energy to concentration, so be sure to top-up the hot teas and water during winter.

Myth 5: Sun cream in winter? Don’t be silly

Despite the lack of sunshine, you still need to apply some level of protection to your skin during the colder months, especially if you’re jetting off for some winter sun. Even skiing and snowboarding trips come with risks. The UV rays reflect off the snow, and this can cause skin damage.

The sudden exposure to sunlight after being wrapped up indoors can have a huge impact on your skin, so it’s better to be on the safe side.  By using an SPF all year round, you reduce the risk of skin cancer and keep your skin looking smooth and healthy.

Myth 6: Winter = weight gain

As much as we’d like to blame the change in season for weight gain, research proves that we’ve no reason to eat more during winter. Medical Director of the Bariatric Institute in Ottawa, Dr. Yoni Freedhoff says “We do know that in hibernating animals there will be seasonal changes in hunger hormones, but there is nothing to suggest that that’s true in people.” The sudden desire for comfort food and cosy nights in comes from our wish to avoid the winter – the cold, the stress, the dark nights – not because we have a biological need to increase our calorie intake.

Myth 7: Winter makes the allergies disappear

If your winter cold won’t budge, it could be allergies. There’s a common misconception that summer is allergy season. However, winter brings its’ own irritants. Being stuck indoors; in warm, temperate climates can flair up itchy eyes, tickly throats and constant sneezes. The best way to distinguish between the two is the length of your symptoms – common colds only tend to last a few days, a week at the maximum. If your symptoms persist for a long period of time, it’s likely to be allergies.

Myth 8: Winter makes your hair fall out

The stress of winter might cause your hair to fall out, but the season itself isn’t the culprit. Research even suggests that summer could potentially be the worst season for hair loss.  A 6-year study conducted by the University Hospital of Zurich found that the ladies tested lost the least amount of hair during winter. The cold can make hair dry and brittle, and reconditioning treatments can help with this.

Myth 9: Alcohol makes you warm

Winter is a great time for socialising, but remember: alcohol doesn’t increase your body’s temperature. The warm feeling you experience when enjoying a glass of wine or beer is the blood dilating and rushing to your cheeks, making them nice and rosy.  This is only temperamental and can be dangerous, as your body isn’t actually as warm as you think it is. You may misjudge the icy-cold temperatures because of the instant feeling alcohol provides – so be careful.

https://uk.lifestyle.yahoo.com/9-winter-health-myths-busted-090000505.html

7 Quick Housework Tricks for a Healthier and Happier You

For many, housework is a necessary evil that takes up too much time. Parents will agree; you can spend hours polishing and preening your house till it sparkles, but the mess always finds its way back again.

So, is it really worth it? The angel on your shoulder says ‘do it, you’ll feel better once it’s finished’ whilst the devil tells you to pick up the remote. Yes the TV provides instant relief – no stress of dust and dirty dishes here! But the nagging need to tidy up soon returns.  

If you’re torn between a comfy couch and clean floors, listen up. We’ve 7 quick housework tricks that promise a healthier and happier you.  

Housework Workout

Some argue that housework isn’t intense enough to be classed as exercise, but we disagree. You can work up a sweat without a gym membership.

With headlines like ‘sitting’s the new smoking,’ it’s clear that physical activity of any capacity is better than none. So why not multitask with housework? We’re advised to complete 30 minutes exercise each day to stay fit and healthy, which can be easily achieved thorough a housework workout.

First up: don’t stand around. If you’re waiting for the kettle to boil, fill the time with squats or push-ups. Always choose manual over automatic. Ditch the food processor and use a knife to chop up vegetables for toned, trim arms.  Push your thighs to the limit by running up and down the stairs 5 times every time you need to use them. Dumbbells? Reach for 2 bean tins and give us 10 – 15 reps.

Or stick on your favourite feel-good music. Cranking up the volume and completing chores as fast as you can is a great way to get the adrenalin pumping. If you’re out of breath, you’re doing it right. 

Make it Routine

Take control of your time by getting into a healthy routine. For families especially, assigning specific tasks to a certain time each day can really help increase productivity and reduce stress.

Whether that’s by drawing up a chart to say ‘who does what and when’ or setting alarms for your own use, having a routine is incredibly time-effective. Regular mealtimes/ bedtimes provide children with the structure they need day-to-day.

Routine tasks soon become habit, ensuring that the housework is done and dusted, and you can relax guilt-free.

Keep it clutter free

Nip clutter in the bud. If you’re a self-confessed hoarder, try to keep your collections of keepsakes and ‘potentially useful’ junk to a minimum before it gets out of control. We’ve all seen laundry on the floor/dishes in the sink and thought ‘I’ll sort them later.’ But when they start to remain a permanent feature of your home, you need to reconsider your clutter habits.

Clutter is chaotic and can contribute to stress levels. Live by the mantra ‘don’t put off till tomorrow what you can do today’ and you’ll be much happier.

Keep it Simple

If housework isn’t your forte, don’t worry about cleaning every inch of your home – it will only put you off. Instead, dedicate short bursts of time to each task; 10-15 minutes max. This way it doesn’t become tedious, but still gets done.

Colleen Madsen from 365 Less Things maintains a tidy home by choosing to throw one thing away each day; a quick and easy way to deal with clutter.

Minimalist decor

There’s an emphasis on the emotional connection tied to housework. As a nation of perfectionists, there’s a pressure to clean. But don’t fear it, just do it– a healthy home is a healthy mind.

Minimalist interiors tick two boxes; they project a calmer, clutter-free environment and are easier to clean.  Creator of Zen Habits, Leo Babauta suggests healthy housework habits lie in clear surfaces – worktops, walls and floors. He believes that by concentrating on the essentials (only buying and using what you really need) you become more efficient in all areas of your life, not just the home.

Cheap and cheerful

Don’t waste the pennies on cleaning products you’ll never use. Think back to those oldwives tales your grandma used to tell you – they’re just as effective, and at a fraction of the price.

White vinegar works wonders. Instead of buying wood polish, apply a drop of vinegar to a cloth to rub down your worktops – its great at clearing away water stains. If your bin needs cleaning or the dishwasher is starting to smell, try bicarbonate of soda. Its deodorising effect is a cheap and cheerful way to eliminate bad smells. And to get rid of grease? Eucalyptus oil, every time.

Get everyone involved

A problem shared is a problem halved, so share the workload. Cleaning is a timely process and it’s good to have an extra pair of hands. It’s also the perfect way to introduce the little ones to new responsibilities. Asking them to do chores and rewarding their efforts teaches them skills that they can transfer to other areas of life.

https://uk.lifestyle.yahoo.com/7-quick-housework-tricks-healthier-happier-090000323.html

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Because Gyms Are So Last Season! (Stomach, Glut, and Leg Exercises You Can Do At Home!)

How many times have you enrolled at the gym, never to go? How many times have you gone, and just lingered in the background, too ashamed to get on any of the machines, or take any of the classes?

Fortunately, you don't have to worry about exposing your bulge to the outside world anymore. Gyms are so last season, and there is a new set of effective, vibrant, and yes, enjoyable exercises that you can do in the comfort of your home!

Gone are the days of heavy equipment and that confused look that you give this apparatus when you're too embarrassed to ask for help. You can now get the benefits of a full gym workout from your living room, and you never have to neglect your cat or goldfish, or miss that episode of How I Met Your Mother ever again. These exercises can be done from any room in your house, and at any time. You simply need to commit to making a few changes, and pretty soon you will be rocking that sexy, summer body you've only ever dreamed of.

Where Do You Start?

The laws of physics do not change. Neither do the laws of physical exercise. Stretching and getting your muscles warm and ready before you proceed with any form of exercise is, therefore, a given. You cannot just throw yourself into a workout, regardless of how mild it is, and regardless of your levels of fitness. So warming up before you start is imperative, and here are a couple of ways that you can do this.

• Head Rolls - Bend your head forward, then roll it gently to the right side, then hang your head back so that you look up, and then roll your head gently to the left, before you return it to the starting position, head bent forward, eyes facing the floor. Repeat in the opposite direction. Repeat on both sides until your neck is warm and stretched.

• Shoulder Rolls - Let your arms hang gently at your side. Roll your shoulders forward for five counts, and then backward for five counts. That is one repetition. Two or three repetitions should warm up your shoulders. Try marching on the spot while you do this warm up for an overall effect.

• March On One Spot - Starting by marching on the spot, you can then march forward and then backward. Move your arms in a pumping motion up and down, and in rhythm with your steps. Keep your elbows bent, and your fists soft throughout the warm-up!

• Touch Your Toes - Let me set your mind at ease from the word go here: you will not be successful on your first try. Start by comfortably touching your knees, breathing throughout the stretch. As you exhale, you should reach for your toes until you feel a light stretch up the back of your legs. After you have gone as low as you can, come up slowly and reach for the ceiling. You should be breathing in and out until your hands are resting by your side again. Repeat! A couple of times!!!

• Knee Lifts - Stand tall, imagine you're a tree. Or a skyscraper! Bring alternate knees up, so that they touch the opposite hand. Keep your back straight throughout, and imagine that you are trying to connect your naval with your spine. Your supporting leg should be slightly bent. You should aim to complete 30 knee lifts in 30 seconds, at least!

• Knee Bends - Ten repetitions of this warm up exercise should do the trick. Starting with your feet shoulder-width apart, your hands reaching out in front of you, lower yourself about 10 cm and then slowly come up.

• Heel Digs - Keep your front foot pointing up, and place the heel of the pointing foot out in front of you. Punch out on each dig, keeping your supporting leg bent slightly throughout the exercise.

• Hundreds - After you have lowered yourself to about 10 cm, as you did for knee bends; stretch both hands out in front of you. With your hands facing the floor, do one hundred pulses, before you raise yourself back up to standing. It helps to do this exercise with your back against a wall. Just one set is enough. Maintain a naval to spine connection throughout the exercise.

These are just a few warm-ups, but they are sufficient to get you warmed up and ready for the real workout. Depending on your level of fitness, once you have completed the exercises above, you will feel like you have already had a solid workout. It is, however, only the beginning.

Areas of focus are your core, butt, and legs, as these are the most common problem areas for anyone. Male or female, we could all do with a firmer butt, a more toned midsection, and killer legs. The following Stomach, Glut, and Leg Exercises are some of the most effective around. You can also do them while you catch up with your soapies or that series you just haven't been able to get to!

The great thing about leg and butt exercises is that they usually work together. So, when you do one exercise, say, for your legs, it automatically benefits the other muscle growing out of where your legs meet just below your waist. Stomach exercises, however, are usually done in isolation. You can fit all these exercises into one routine, however.

After you warm up, you will be ready for the hard part. And the next part is just that, HARD!

Scintillating Squats:

For a firmer butt and thighs, then you will be hard-pressed to find a better exercise. It might help you to do this exercise using a firm dining room chair to begin with. Stand in front of the chair, almost like you are about to take a seat. Place your feet shoulder-width apart, and you can relax your arms at your side or stretch them out in front of you for extra balance. Lower yourself from the knees, bending them until they form a right angle, or until your butt touches the chair. DO NOT SIT DOWN ON THE CHAIR! Imagine instead that there is a fire in the seat, and as soon as you touch it, come back up to standing. You should feel the effects of this after about two sets of 24. Feel free to do more!

Languid Lunges!

This exercise is also very good for firming your Gluteus Maximus and your thighs. Imagine you are going to do the splits, right leg forward, and left leg back. Lower yourself into a lunge, until both your legs form 90-degree angles. With your weight firmly in your heels, slowly come back to begin, or the split stance. Maintain a naval to spine connection throughout, with your back straight. Never place your knees over your toes. Repeat this 24 times for each leg.

Raising Cane (oops, Calves)

Standing straight, move slowly onto your toes. Without locking your legs, lift the heels off the ground. Then, lower your heels slowly back to the ground again. For added resistance, try doing this exercise with light weights in your hands. About 24 reps should do!

Building Bridges

Lying on your back, you bend your knees. Keep your heels close to your butt and bring your hips up off the floor until a straight line forms from your knees to your shoulders. Keep your feet shoulder-width apart, and they should also be kept flat on the floor. Squeeze your butt as you come up, and maintain a constant naval to spine connection. Do at least two sets of 20 reps each, and try not to let your knees point outwards!

Stomach Crunch Time

Still on your back, bend your knees, keeping your hands behind your ears. Your lower back should be kept pressed into the floor as you raise your shoulder blades about 3 inches off the floor. Lower them slowly. Avoid tucking your neck into your chest on the upward movement, and never use your hands to pull up your neck! At least two sets of 24 reps each should suffice!

Oblique What?

On your back, knees bent and together, lift your feet off the floor. With the right hand behind the right ear, you extend your left arm out. The lower back should be pressed into the floor as you lift your shoulder blades off the floor, curling the upper body diagonally across the chest towards your left knee. Lower down slowly. One set of 24 on each side will create a serious burn. Burning is very good!

Back Raises

This exercise helps a lot with your posture. You lie chest-down on the floor, placing your hands at your temples. You can extend your hands out for more of a challenge. Keep your legs together, and your feet raised off the ground. Raise your shoulders off the floor, about 3 inches, and then slowly lower them down. Keep your neck long and your eyes to the ground as you do two sets of 24 reps each.

Cooling Things Down!

Cooling down should take you at least five minutes, but you can take all the time you need to recover. If you cannot do all of them at one sitting, don't worry, it will get better. You just need to be committed, and know that you will reap what you sow.

The most effective cooling down exercises are those that involve stretching. You will feel like you have reset your internal clock, and that you have prepared your body adequately for recovery after exercise. Caring for your body in this way will ensure that it will carry you well through this life, and look good doing it too.

Here are a few suggestions:

• The Buttock Stretch - Held for 15 seconds, you lie on the floor, your knees to your chest. You then cross your legs, right over your left thigh, clasping your hands around the back of your left thigh. You then slowly pull your left leg towards your chest and hold for 15 seconds. Repeat for the other leg.

• Hamstring Stretch - Still lying on the floor, you raise your right leg, left leg bent with your left foot placed firmly on the floor. Then you pull your right leg towards yourself, keeping it straight all the time. Hold it closer to your thigh and not at your knee.

• Thigh Stretch - Still on the floor, you lie on your right side. Holding the top of your left foot, you pull this foot gently towards the left buttock. Keeping the knees touching, this stretches the front of the thigh. Repeat on the other side.

• Inner Thigh Stretch - Sitting down on the ground, keep your back straight. Then you bend your knees, touching the soles of your feet together. With your hands firmly on your feet, lower your knees towards the ground.

• Calf Stretch - Keeping your left leg straight, step forward on your right leg, keeping it bent and leaned forward slightly. Lift your heel off the ground, although this should happen naturally. Now try to place your left heel back on the ground. Repeat for your other heel.

So you see, you don't need the gym at all. You do not need that fancy equipment that they advertize on TV to get a real workout too. You just need to be comfortable, and have a bit of space, about the length of your body, and you're good to go.

There is no need for those awkward shower scenes anymore or that unnecessary pressure to 'do something' every time someone throws a gaze your way. Just put in your favorite CD or DVD, roll out a yoga mat (entirely optional), have some water and a towel handy, and start working your way to the body of your dreams.

Again, don't expect to be able to do all these exercises the first time, and that is quite alright. You just start, make the first move, and keep on going once you've started. Soon enough, you will be doing them like a pro. They will become second nature to you, and you will start to see the rewards, and feel them, in no time.



http://ezinearticles.com/?Because-Gyms-Are-So-Last-Season!-(Stomach,-Glut,-and-Leg-Exercises-You-Can-Do-At-Home!)&id=8826463

Griddled tuna steak on a bed of spiced cranberry couscous with mango and avocado salsa

Healthy, low-fat recipe for a training diet

This meal just oozes flavor. It is packed with nutritional value and is equally good either before or after a workout. The salsa contains a wide variety of vitamins and the couscous is a good low-fat, medium G.I. carbohydrate. It goes without saying that fresh tuna is one of the better sources of omega-3 fatty acids — good for your heart and good for your brain.

Method

1. Prepare the salsa: combine all the ingredients, season and refrigerate.

2. Turn on the griddle and leave it to get really hot.

3. Prepare the couscous: add a drop of olive oil and about 150ml stock (check pack for exact amount — an approximate measure is an equal volume of liquid to couscous), stir and leave for 5 minutes. In a separate dish, pour boiling water on the cranberries and leave for a few minutes to soften. Strain and stir into the couscous when it is ready, fluffing it up gently with a fork. Add the spices and season couscous according to taste.

4. When the griddle is smoking hot, season the tuna steaks with salt and black pepper, brush with a little oil and then place on the griddle for about 2 minutes each side, less if they are not very thick. They need to be pink in the middle or they will be tough. Give the steaks a squeeze of lemon or lime juice, season with more salt and pepper and serve on individual plates with the couscous and the salsa.

Ingredients

• 2 fresh tuna steaks

For the salsa:

• 1 mango (not too ripe), cut into small cubes
• 1 avocado (not too ripe), cut into small cubes
• Handful of cherry tomatoes, cut into quarters
• 1 shallot, very finely chopped
• Bunch of mint, roughly chopped (25g or large handful)
• Bunch of coriander, roughly chopped (25g or large handful)
• ½ tsp ground cumin
• Pinch of chilli powder
• ½ tsp coriander seed, crushed in pestle and mortar
• Juice of 1 lime
• ½ tbs extra virgin olive oil

For the couscous:

• 125g couscous
• ½ tsp ground cumin
• ½ tsp ground coriander
• Stock
• Small pack dried cranberries (optional)

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 20 minutes
Difficulty: Relatively easy
Good for: Excellent balanced, healthy low-fat meal, good for training but equally good enough for a summer supper party

Calories (kcal): 763.8
Protein (g): 67.2
Carbs (g): 69.7
Fat (g): 25.9
Fiber (g): 12.5

http://www.realbuzz.com/articles/griddled-tuna-steak-on-a-bed-of-spiced-cranberry-couscous-with-mango-and-avocado-salsa/

Quick seafood paella

Healthy, balanced recipe for energy recovery

This delicious Spanish paella is very easy to make, excellent for training and is a complete balanced meal in one dish. If you can't get to the fish shop you can use frozen seafood quite successfully, just use what is available. Spanish paella rice is a short-grain rice, which is a relatively high G.I. carbohydrate. This means that it is digested quickly into your system and therefore very good to eat if you have just had an intensive workout as it will help your muscles recover as quickly as possible.

To make this dish more suitable for endurance, just use low G.I. rice, like Basmati instead and add a can of chickpeas or butter beans at stage 4 of the cooking.

Method

1. Season the chicken and then brown it in some oil in a large pan. Remove the chicken pieces and then add the onion, bay leaf and red pepper. Sauté gently until the onion is golden.

2. Add the garlic, paprika, cayenne pepper and sugocasa (a tin of tomatoes will do instead) and cook for a couple of minutes to release the aromas.

3. Add the rice and stir around so that the rice is nice and glossy. Add the hot stock (include glass of dry white wine if you like), the chicken and the chorizo, stir and cook gently, uncovered, without stirring, for 10 minutes. Shake the pan every now and then to stop the rice sticking.

4. Taste for seasoning — depending on the saltiness of your stock, you may need to add some salt. Stir in the peas, the mussels and cook for about another 10 minutes, without stirring, until the rice is cooked and the mussels have opened. You may need to add a little extra stock.

5. Heat 1 tbs of oil in a separate pan and quickly fry the prawns and squid. Add this to the paella, scraping out any juices. Add the parsley, leave the paella to rest for a couple of minutes and place the pan on the center of the table to serve with some lemon wedges to squeeze over.

6. This tastes good with a green salad.

Ingredients

• 2 free-range chicken thighs, on the bone
• 80g chorizo (spicy if possible, cut into large chunks)
• 200g Spanish paella rice
• ½ litre hot chicken stock with a pinch saffron
• 1 small onion, sliced
• 1 bay leaf
• 2 cloves garlic, crushed
• 1 tsp paprika (preferably Spanish smoked paprika)
• ¼ tsp cayenne pepper
• ½ jar sugocasa
• 8 large prawns in their shells
• 8 mussels, cleaned (wash under cold water; pull out the beard and discard any that do not close when you handle them)
• 150g squid, cleaned and sliced
• Handful of flat-leaf parsley
• Handful of frozen petit-pois or peas
• Lemon wedges

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 25 minutes
Difficulty: Relatively easy
Good for: Recovery (if paella rice is used). Good balance of carbohydrate, protein, iron, vitmains and other minerals

Calories (kcal): 933.5
Protein (g): 76.8
Carbs (g): 89.2
Fat (g): 29.8
Fiber (g): 9.3

9 top tips for avoiding stress and burnout

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How To Burn Calories Fast

Thanks for reading my article and in this post I am going to show you how to burn calories fast. Let’s be honest many people are attempting to lose weight however they do not have an idea how they’re able to burn much more calories to be able to lose weight. The key to fat loss is simply by burning much more calories then you will eat. Continue reading and find out 4 calorie fat loss tips.

1. Develop muscle.
Developing muscles is among the easiest ways to reduce calories quicker. The extra muscles there are the more calories you are going to burn. There are plenty of exercises to develop your muscles but lifting weights is definitely the most effective calorie burning muscle workout.

2.  Eat modest and frequently.
Many people are only eating about three meals each day. If you want to know how to burn calories fast an individual may need to eat extra. Nutrition professionals do believe it you need to eat at the bare minimum 5 or 6 smaller but healthy and balanced meals throughout the day. Each time you eat the body begins digesting your meal and in turn it begins to burn calories fast.

3. Do intensive cardiovascular workouts.

An additional excellent method to burn calories fast is simply by doing intensive cardiovascular workout exercises. When you carry out cardio exercises correct the body will burn much more calories throughout the day. If you are engaging in high intensive cardio workouts it may be useful to invest in a heart rate monitor. These monitors not only can tell you your heart rate but will also tell you how many calories that are being burnt at any given time!

4. Eat foods that burn fat.
Yet another excellent method to burn calories fast is simply by consuming foods that burn off fat fast.  Types of fat reducing foods are foods which include vitamin c, foods full of protein and foods high in fiber. Do not eat foods that develop into fat for example ice cream, cookies, and so forth.

Now these are 4 great tips on how to burn calories fast but they may not burn calories fast. I have followed these 4 steps and they work but I wanted to burn calories even faster. For those who are wanting extreme results, you may have to combine extreme workouts, diets and supplements for the quickest and most obvious results.
http://irresistiblehealth.com/?cat=3&paged=4

Sweat Couture + 10 Other Coolest Things In Fitness Right Now

Getting bored of the same old fitness classes and workouts? Never fear – the new season fitness trends are here, and they are awesome. From Sweat Couture to SoulCycle, here are 11 of the coolest things in fitness right now.

Sweat Couture

Sweat Couture

Gone are the days of turning up to the gym in that raggedy cotton t-shirt you’ve had at the back of your wardrobe for 10 years. Sweat Couture the latest trend and it’s here to stay, and means people in the gym are judging you more by what you wear rather than how much you can lift.
You’ll no doubt have noticed celebs these days are being spotted out and about in the latest designer workout gear, and if you want to stay on trend you can’t go wrong in picking up some of the pieces that they’re wearing. Best of all, the majority of this Sweat Couture gear from the big brands is still highly functional for exercise, with lightweight mesh materials and vented panels to keep you cool.

Broga

Now the last time we checked, it was perfectly acceptable for men to do yoga. However, if any of you fellas feel a bit embarrassed when you tell your friends that you mastered half tortoise and downward facing dog last night, Broga is the answer.
Attend a Broga class and you’ll find that the standard yoga poses are interspersed with press-ups, squats, and core exercises designed to build strength as well as flexibility. Broga also does away with the more delicate features of yoga classes such as candles and chanting, and replaces them with a healthy dose of rock music and testosterone.

Fitness Parties

If the bar scene has never really been your thing, a fitness party could be just the ticket for the next time you want to get together with your friends. Fitness parties are offered by an increasing amount of gyms, and allow groups of people to get together to let loose and shed some sweat.
That’s not to say fitness parties are dull. Hen parties are increasingly starting to turn to fitness parties as an alternate way of having fun, with poll dancing classes being the most popular choice. And who’s to say you can’t have a sneaky few drinks afterwards to reward yourself? After all, you’ll have earned it.

Pound

Take a regular aerobics class and combine it with a rock concert, and you’ve got Pound. You’ll be given two weighted drumsticks, and be led through 45 minutes of rocking out combined with a full body cardio workout.
Fun factor aside, Pound classes are a hugely effective workout. The song order is carefully selected to replicate high intensity interval training, with playlists made up of fast paced anthems to get your heart rate up, interspersed with steadier rock songs for recovery periods throughout.

Colour Runs

Take a standard 5k run, do away with the tedium of timings and strict regulations, add in a few thousand buckets of coloured powder, and you’ve got Colour Run.
Colour Runs have just two rules that just about anyone can follow. One – start the race wearing all white. Two – finish the race covered head to toe in colour. Anyone can do it, and while a PB is far from likely, you’re guaranteed to have the time of your life.

Virtual Training

Technology has already revolutionised the world of fitness with high tech workout gadgets and a plethora of apps making exercise more fun than ever before. But now, thanks to virtual training, you don’t even need to leave your home to have a workout session with an expert.
Virtual training classes are held over video-chat platforms such as Skype, and give you a one to one class with a trainer who can see everything you’re doing and correct your form accordingly. 

Ropes Gone Wild

There’s something immensely satisfying about Ropes Gone Wild. Essentially it involves flinging two weighted ropes around in undulating wave like motions, but this deceptively simple exercise is so much more than that.
Each movement of this unique class is rooted in your core muscles and incorporates your whole body if you do it properly, making it a hugely effective workout that never gets boring.

Urban Rebounding

Your inner child is about to get the workout of a lifetime. Urban Rebounding takes traditional aerobics and adds a mini trampoline to the mix (or ‘rebounder’ if you want to use the lingo).
As well as being low impact to reduce the chance of injuries, rebounding was found to provide a better cardio workout than running in a study published in the Journal of Applied Physiology.

SoulCycle

Popular with David Beckham and his soon Brooklyn, who are regularly seen attending classes together, SoulCycle takes the concept of Spinning classes and adds hand weights, body weight exercises, and a few candles dotted around the room for good measure.

Corporate Athleticism

First invented by corporate psychology gurus Jim Loehr and Tony Schwartz, Corporate Athleticism is a concept that fuses physical fitness with business performance.
In essence the theory is that the stronger a person is physically, the stronger their productivity at work will be.
This is something we can definitely get on board with, as it means a management consultant is now just as likely to recommend a company gym as they are a corporate restructure.

Ugi

It took two years of research (probably extremely fun research mind you) to create the Ugi ball – a squishy ball of fun that takes the traditional medicine ball and makes it cool again.
The Ugi ball’s unique structure makes it perfect for a huge range of exercises, including strength training, cardio, and core workouts. Think of it like a giant stress ball – soft enough to balance on, but firm enough to be used for traditional medicine ball exercises.
https://uk.lifestyle.yahoo.com/sweat-couture-10-coolest-things-fitness-right-080019490.html 

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

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

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

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

Unhealthy friends?

Having unhealthy friends

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

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

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

Only relying on cardio

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

In short, no.

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

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

Overusing social media

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

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

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

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

Relying on diet products

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

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

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

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

Focusing on stomach toning

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

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

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

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

Wearing high heels too often

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

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

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

Not getting enough calcium

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

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

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

Using electronics before bed

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

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

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

Eating what your date eats

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

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

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

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