Facts About Dukan Diet!

The Dukan Diet, also known as the princess diet. When Kate Middleton wanted to look fit and fabulous in her wedding gown, she chose the Dukan diet for weight loss success.The Dukan also reported to be followed by actress Jennifer Lopez and supermodel Gisele Bundchen. This diet claims dramatic results without requiring dieters to count calories or go hungry. It is a protein-based diet designed by French doctor Pierre Dukan.

The diet is based on a list of over 100 allowed foods, as well as four specific ground pillars also known as phases: attack, cruise, consolidation, and stabilization.

The Dukan method:

• The attack phase is designed to enable dieters to rapidly lose 2 to 3 kilograms (4.4 to 6.6 lb) in 2–7 days by kick-starting their metabolism. Dieters are allowed to eat as much as they want of 72 protein-rich foods.
• The cruise phase is designed to allow dieters to more gradually achieve the weight they aim for by eating protein-rich foods with the addition of 28 specific vegetables. The length of this phase is usually calculated as 1 kilogram (2.2 lb) of weight loss per week, but this is based on specific personal conditions. Tolerated foods are also allowed as per the programme, but any weight gain will ban some of these.
• The consolidation phase is designed to help in preventing any future massive weight gain. During this phase, fruit, bread, cheese and starchy foods are reintroduced into a normal diet, leaving two celebratory meals a week as directed by the plan.
• Finally, in the stabilization phase, dieters can essentially eat whatever they want without gaining weight by following a few rules:

1. protein day once a week
2. eating oat bran every day and making a commitment to "take the stairs". According to Dukan, dieters shall follow this last phase for the rest of their life to avoid regaining weight.

 The official 100 Eat As Much As You Want Foods list:

• MEAT AND OFFAL: Beefsteak, breasola/air-dried/wind dried beef, calf's liver, Fat reduced bacon, fillet of beef, game, kidney, pre-cooked ham slices (without any fat or rind), rabbit, roast beef, rumpsteak, sirloin steak, tongue, veal chop, veal escalope
• POULTRY: Chicken, chicken liver, guinea fowl, ostrich, pigeon, poussin, pre cooked chicken and turkey slices, quail, turkey
• FISH: Bass, cod, seafood sticks, dab/lemon sole, dover sole, grey mullet, haddock/smoked haddok, hake, halibut/smoked halibut, herring, mackerel, monkfish, plaice, pollock/coley, red mullet, salmon/smoked salmon, sardines, sea bream, skate, swordfish, trout (rainbow and salmon), tuna, turbot, whiting
• SEAFOOD: Calamari/squid, clams, cockles, crab, crayfish/crawfish, dublin bay prawns, lobster, mussels, prawns/shrimps, oysters, scallops, whelks.
• EGGS: Hen's eggs, quail's eggs
• DAIRY PRODUCTS: Cottage cheese (low fat), fat free fromage frais, fat free Greek yogurt, fat free yoghurt, Quark (low fat), skimmed milk
• VEGETABLE "PROTEINS": Konjac, oat bran, tofu
• VEGETABLES: Artichoke (globe), asparagus, aubergine, beetroot, broccoli, Brussel sprouts, cabbage, carrot, cauliflower, celery/celeriac, chicory, courgette, cucumber, fennel, French beans, kohlrabi, lamb's lettuce, leek, lettuce, mushrooms, onion, palm hearts, peppers, pumpkin, radish, rhubarb, soya bean sprouts, spinach, tomato

Oat Bran:

Oat bran plays a very important role in the plan.Oat bran is nothing but the fibrous husk that surrounds the oat grain and is one of the staple foods of the Dukan Diet because of its many properties including making us feel fuller for longer and cholesterol reduction. You allowed to eat 

1 and ½ tablespoons during the Attack Phase, 2 tablespoons during the Cruise and Consolidation Phases and 3 tablespoons per day during the Stabilisation Phase.

   Special Benefits of Oat Bran:

1. Oat Bran is Delicious! Ideal for breakfast as hot cereal or mixed with yogurt or cottage cheese. Oat bran can also be used to make savory pancakes, pizza crust, muffins, cookies and much more! As the only source of carbohydrates during the Attack phase and Pure Protein days, oat bran brings an extra element of variety to the diet.
2. Oat Bran Helps Lower Cholesterol: Oat bran contains soluble fiber, which reduces the low-density lipoprotein (LDL), otherwise known as the "bad" cholesterol. The soluble fiber reduces the absorption of cholesterol into the bloodstream. When compared to oatmeal, on average oat bran has 50% more fiber and soluble fiber, making it much more efficient.
3. Oat Bran Creates a Feeling of Fullness: Once consumed, oat bran enters the digestive tract where its soluble fiber absorbs water and forms a gel-like substance, creating a feeling of fullness. Oat bran absorbs on average 25 times its volume in liquid. A tablespoon of oat bran, about half an ounce, forms a 13 ounce ball in the stomach. The feeling of fullness and being less hungry leads to much less frustration while dieting.
4. Oat Bran Slows Down Sugar and Fat Absorption: Once ingested, the bolus (the gel-like substance created by the oat bran and water) passes through the gastric acid, bile, and finally the pancreatic juices. This turns the bolus into pulp and reduces it to a mix of elementary chains, fatty acids, amino acids and glucose.This process both slows down the sugar assimilation and removes calories from the body by reducing the absorption of dietary fat, while keeping your blood sugar levels low and stable

What is the difference between oat bran and oatmeal?

Oat bran contains about 50% more fiber and soluble fiber than oatmeal, making it more effective at lowering cholesterol and helping digestion. It also has more protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc.

The main structural difference is that oatmeal (typically rolled oats) is whole grain, while oat bran is just the bran of the oat.

Finally, because oat bran is creamier (due to the finer texture of the product), it satiates hunger more than oatmeal.

 
 For more information

Creative Ways To Exercise At Home without Equipments!

Do we really need an expensive membership in the gym to stay in shape? How many people prefer to lose weight at home because lack of time; or because of low self esteem?
Since exercise is so important, you need to find effective exercises that don’t require any equipment at all, you will be able to workout anytime during the day...even before going to your work!
 
Here are 10 great exercises:

1. Step Exercises: Use the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)
2. Dancing : Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
   
3. Squats: These are wonderful exercises for your legs and butt. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body. Try to take a 30-day squat challenge, trust me it's fun and easier than you think!
   
4. Pushups: These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
5. Superman Back Extension: Lay on your stomach and reach your arms forward (like you're flying). Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.
   
   
6. Bird Dog: Begin on all fours (downward dog), ensuring your hands are directly under your shoulders and your knees are directly under your hips. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Hold your balance without arching your back. Return to the starting position and repeat on the opposite side.
   
7. Modified Chair Dips: Tone those triceps, Firmly grip a chair, table or any firm object that will support your weight. Fingers should be facing your back and your knees should be bent with feet shoulder width apart and flat on the ground. Lower yourself until your arms are bent at 90-degree angle and then push yourself back till arms are straight again. Repeat for one minute. Tip: To make this more difficult you can straighten your legs and even raise one leg at a time while you continue to dip.
   
8. Overhead Lunges Wlak: This is a classic exercise with a little twist. Holding something overhead really stretches out your fascia and gives you an extra hip flexor stretch. Doesn’t matter what it is. Start with your feet together and step out into the lunge. Ensure that you step far enough so that your knee does not go in front of your toe, and to make sure you get good hip flexor stretches. You can hold a book or something light overhead.
   
   
   
   
9. Step Ups: These are really good for your legs and your bum. Find a stable chair and you can get started. If the exercise is too easy find something heavy to hold to your chest or put a back pack on your back. Start doing these slowly and controlled on the way down.
   
   
10. Dead Bugs: A great abdominal and core stability workout. Lay on the floor with your arms and legs up as shown in the picture. From here you need to drop your arm and leg on the same side. Make sure your leg doesn’t touch the floor. Bring them slowly back up and repeat.
    
                           

   And to make these exercises even more fun, you can blast music while you’re doing them. Some you can even do while watching TV. Now you have no more excuses!

 

Good Luck & Have a Beautiful Weekend!

 

Smart Super Bowl Snacking Ideas!

Excited for Super Bowl Sunday? The Super Bowl is one of the biggest eating/snacking festivals of the year for many Americans!
The average American consumes while snacking during the Super bowl about 1,200 calories. This doesn’t include meals or drinks!
Did you know that Americans pack away 11 million pounds of chips on Super Bowl Sunday!!

The question is: What can you do?
Stay away from all the wings, guac, chips, and beer while cheering for your favorite team?! Let's be realistic, that’s certainly not gonna happen!

Here are some ideas to snack smarter…

1. Warm Spinach-Artichoke Dip: A sneaky, low-cal way to get your family to eat iron-rich spinach and beans! Ingredients: Olive oil, lima beans, cream cheese, Tabasco sauce, capers, mustard, artichoke hearts, frozen spinach, mozzarella cheese, Parmesan cheese, green onions, lemon juice
2. Pistachios :Yes, pistachios are high in fat, but it’s healthy fat. With all the other food options around, pistachios can help you slow down because it takes time to remove that shell and you won’t be mindlessly munching. Adding to this snack strategy: Keep a bowl in sight that has the shells that were removed, seeing how much you’ve already had might just curb how much you eat during the game.
3. Pizza! Frozen pizzas can be great (and less expensive than what you’d pay from a traditional pizza chain!). The BBQ Recipe Chicken pizza is a really good, unique, and may very well appeal to those guests who would normally crave wings instead.
4.  White Bean Dip: A strong-flavored dip is a great trick because it makes you feel satiated, it won’t break the bank in terms of calories, and you can pair it with heathier chips.
5. Chicken Chili: While there are plenty of vegetarian chili options, sometimes the mood strikes for something a little heartier. Substituting ground chicken for beef brings the same traditional flavors and textures of the classic chili you crave, just lightened up for your healthy diet.
6. Cucumbers With Ranch Greek Yogurt Dip: Rethink ranch dip by substituting Greek yogurt for sour cream and mayonnaise. Instead of the powdered spices and salt, quickly chop up some chives, parsley, and garlic for cucumbers with ranch Greek yogurt dip. There is so much flavor packed in these fresh herbs; only a little salt is needed to satiate your palate.
7. Bloody Marys: there's nothing better than a delicious Bloody to kick off game day! They give you a serving of veggies, and when made fresh, they're already one of the healthiest cocktail options available.
8. Roasted Tomato Hummus: Whip up a batch of roasted tomato hummus, you'll be making it well beyond Super Bowl season. Ingredients: 4 garlic cloves, 1 teaspoon salt, 2 cans chick-peas, drained and rinsed, 2/3 cup well stirred tahini, 1/4 cup fresh lemon juice, 1/2 cup olive oil and  1/2-1 cup roasted tomato... Add all of the ingredients to a food a processor and blend until smooth.
9. Eggplant Stacks: If you need a more substantial snack, try making  eggplant stacks. The heartiness of the eggplant makes it a great meat replacement, and the fresh basil and mozzarella add flavors that take center stage. Ingredients:  3 tablespoons extra-virgin olive oil
   1 tablespoon minced fresh rosemary
   1 garlic clove, minced
   1/2 teaspoon salt
   1/4 teaspoon freshly ground black pepper
    2-pound eggplant, trimmed and cut into six 1/2-inch slices
   4 1/4-inch thick slices fresh mozzarella (about 4 ounces)
   1 large beefsteak tomato, cut into four thick slices
   4 large basil leaves, plus more for garnish...
   Directions
   Makes two appetizer servings.
• Heat the grill to medium (or the oven to 400 degrees Fahrenheit).
• In a blender or food processor, combine the olive oil, rosemary, garlic, salt, pepper, and 2 tablespoons of water. Puree.
• Brush the eggplant slices with the olive oil mixture and let stand for 5 minutes.
• Grill, turning occasionally, until they just begin to soften (or bake on a greased baking sheet for 12 to 15 minutes).
• Place the cheese on 4 slices. Put the tomato slices on a piece of aluminum foil on top of the grill to warm. When the cheese begins to melt, transfer the eggplant slices to a platter. Top the cheese slices with a basil leaf and a warm tomato slice. Top each with another cheese-topped eggplant slice and tomato. Top both with a basil leaf and a plain eggplant slice. Serve hot.
10. Goat Cheese Spread: Give your party a bit of a tart kick with  light goat cheese spread. This versatile spread works on fruit and crackers. Ingredients: 1 sprig chopped fresh rosemary
    1 sprig chopped fresh thyme
    2.5 ounces chèvre (soft goat cheese)
    2 tablespoons plain Greek yogurt
    1 teaspoon olive oil
    1/2 teaspoon salt
    1/4 teaspoon black pepper
    Directions
• Chop all of the herbs and set aside.
• Mix the chèvre, yogurt, and olive oil into a small bowl.
• Add the herbs, salt, and pepper to the bowl. Mix together.
• Serve with celery sticks and garnish with any extra rosemary.
 

Happy munching!

Stay Warm In Cold Winter Days!

Every year during the winter,hundreds of people die because of cold weather. They’re victims of hypothermia(condition which sets in when the deep body temperature falls to 950F or below).
Those most vulnerable are the elderly and young kids. Infants in particular can be affected if they’re changed, bathed, or left in cold surroundings. Whatever the reason is, it's cold and you need new ways for keeping yourself and your family warm. 
But first, you have to know that hypothermia isn’t the only danger. Cold weather also makes people, especially older people, more vulnerable to heart attacks, strokes, and pneumonia. To help protect against these, you should keep your home warm, dress properly, and eat well.
And here are some more ways:

 

1-Warm Your Home:

• Try to keep the temperature in the rooms you use as close to 70F (22C) as possible, and not lower than 65F (19C).
• Don't use an electric blanket with a hot water bottle, or for a person that is incontinent.
• If fuel bills are a worry, you could move your bed into the living room and keep just that room warm.
• Use clear shower curtains over the windows that receive sun light. This will keep the cold air out, and the warmth from the sun will heat your house without cold air coming in. You could also cover your windows with clear plastic sheets and make it airtight.

• Let as much sun hit your house as possible. Check for obstructions (plants/sheds) that might keep the sun's rays from reaching your house. Remove items leaning against walls on the sunny side of your house. (Ideally, put them back again at night for additional insulation).

• Put down a rug or carpet. Rugs and carpets help prevent heat loss through the floor. They are generally warmer to the touch than wood or stone and so offer a warmer surface to walk on.
• Cook...Bake cookies or a pie. Your oven will help to dry the air and heat the kitchen. The kitchen will be warm while you are cooking, and then you can have a great home cooked meal too! Limit cooking that gives off steam, as this will increase the humidity in the air and make your house damp. Lowering humidity in the winter time helps you to feel warmer.
• Light candles can produce a lot of heat, just be mindful of where they are placed and do not leave them unattended. A trip to most any grocery store or discount store can provide you with a number of candles cheap

2- Warm Yourself:

 

Whether something is warm enough for you depends on your metabolism (how easily do you get cold and how difficult is it for you to warm up once you get cold) and your lifestyle (do you walk, wait for a bus, drive a car, park outside at either end of your commute).

• Drink warm beverages. Warm beverages will raise your core temperature. The process can be very relaxing and even stimulating. Make a cup of tea or coffee. Sip on some warm broth.

• When it’s cold, it’s very important to dress warmly, and to protect your head, hands and feet. Several layers of light clothing made from natural fibres, cotton or wool, for example, will help trap your body heat more effectively than a few layers of heavy clothing.
• Wear gloves, a couple of pairs of socks, a scarf, and a hat even indoors! as 20% of the body’s heat is lost through the head. You may think you look silly, but at least you’ll be warm.
• Dress well in bed too. Wear socks, a dressing gown, gloves, and most important of all, a night cap. Duvets keep the heat in better than conventional blankets.

3- What to Eat:

The body needs proper fuel to protect its ‘thermostat’, and an ideal diet should include protein foods such as meat, fish, eggs, and cheese, plus green vegetables and potatoes.

•  Porridge makes a good start to the day. Try to arrange frequent small meals including at least one hot meal every day.
• Hot soups are also very good, as are complete ‘meals in drink’ such as Complan.
• Keep a flask with a hot drink by bed at night. Before the cold weather arrives, try to build a stock of items such as tinned fish in oil, tinned fruit and vegetables, long life milk, cracker biscuits and tinned meat and pies.
• Buying one item a week will help spread the cost. If your budget is small, vitamin pills, food supplements, and soups can be useful.

4-Exercise:

 

One of the best ways to keep warm is to exercise. It stimulates circulation and keeps the blood flowing to all parts of the body.

 

• If at all possible, go for a walk outside everyday, even if it’s just around the block or down to the local shop.
• If you do have to stay inside, try not to spend all day sitting down.Be active. Moving around produces body heat! The more active you are, the better your blood circulation will be. This means that warm blood gets to your fingers and toes, keeping them warm.
• 20 minutes of vigorous exercise can warm you up and keep you warm well after the exercise session. Plus, a healthy body is generally more tolerant of the cold.

5-When You Need to Go-Out:

• When you're shopping for a new winter coat, look at long ones instead of jackets, as they can help keep your legs warm.
• Like we said about indoors; wear warm clothing with several layers and take special care to keep your head, hands and feet warm. Wear a windproof and waterproof outer layer, and thick waterproof shoes or boots.
• Warm boots and Gloves or mittens for your feet and hands (Hint: mittens are warmer than gloves, because fingers retain more heat when they touch each other.)
• Nothing chills you like wet skin. It’s very important to keep dry, because you lose far more heat when the body is wet. If you’re going some distance, always take a change of clothing.
• Take nuts, raisins, chocolate, or other high carbohydrate snacks, they provide calories for heat production.
• Drink warm liquids to keep a balance fluid level, but avoid alcohol.
•  are critical, you can get Sorels and Sorel-type boots that are very warm. As well, be sure that you always have something with you to cover your ears and face, even if it isn't cold in the morning.

6- After showering:

Do you experience that fear at the end of your hot shower because you know you will be freezing once you open the door/curtain? Don't worry because here are some helpful steps for you to follow so you can enjoy your showers on cold days:

1. Make sure the hot water is on. You don't want to step into a shower which jets icy water all over you.
    
2. Take both hair towel and body towel into your bathroom and hang them over the door of the shower. If you leave them outside the shower, you will have to open the door to access them and the cold air from outside the shower will freeze you!
    
3. Have your shower and wash your hair quickly. While you may enjoy hot water more, it dries out your skin.
    
4. There will be lots of steam when you are finished. This will keep you warm. Squeeze the water from your hair using your hair towel. Drape the towel over your head. This will keep any heat which could escape from your head, trapped close to your body still.
    
5. Wrap yourself in your towel before stepping out of the shower.

More Tips

 

• Make sure you are dry before you're out of the shower. Otherwise the water on your skin will evaporate, taking your body heat away with it.
• Drape your clothes over a radiator for a few minutes to heat them. Be sure to keep an eye on them, or they may burn.
• Avoid keeping the water really hot the whole time, turn it down near the end.
• Your towels should be hot and dry before use. Try putting them in the dryer right before you shower, though be aware that this is environmentally unfriendly because dryers are extremely high in electricity usage.
• Try putting an ice cube in your mouth. This will help lessen the shock of the colder air.

Have a nice Weekend! ツ

Get Back on Track After Holidays!

A few days after the ''New Year'' It might seem so hard to get back to workouts. However it's not impossible if you have he right motivation and attitude. But first, you have to know that there is a real disorder called SAD which effects many of us with a depression due to lack of light in winter in addition to the depressions we feel from eating too much over the holidays, guilt of not working out due to family and friend gatherings as well as having a hard time returning to a healthy schedule.

You may feel like you are lifting your feet out of quicksand but the only way to avoid the depths of these depressing holes by returning to some activity in your life. Workout time is time for you which is justified because it is healthy. If you cannot see yourself getting into the old routine then look into some new activities to try out. Not only for the body but the mind, you must continue exercise.

• Stop feeling so guilty: despite your best intentions to stick to your diet plan during holidays, you couldn't...Big deal! But here's a secret, non of us really can!
  You need to ditch any guilt you feel and stop beating yourself up about it. Feeling guilty about overeating is wasted energy, spend that energy doing something productive instead.
• Find a partner: finding a partner before starting a regular workout routine has miraculous effects. Besides sharing the proper interests and goal, you'll be also motivating each other. Alone you might be feel temptations of spending the day in bed. However a ''workout buddy'' might have the power to encourage you to fun exercise for the desired result, the time goes by faster, you and your partner can celebrate every few weeks after you've achieve some of your goals and you'll be less likely to cancel your workout sessions.
• Start moving right now: Begin with a 20 min daily walk and 3 basic exercises. There is no excuse to not do at least this much.You even can workout while Watching TV
• Try a new activity you have always wanted, join golf class, pilates, yoga or dance classe. The excitement from participating in something you have always wanted to try will get you motivated!

• Start watching your diet: Pick olives and nuts for good fats and choose lean proteins. Add salad to your daily life. Eat frozen yogurt instead of ice cream. If you’ve got extra food around the house from the holidays donate those boxes of food to poor people.Why keep unhealthy, calorie loaded food around to tempt you? 
• Keep the alcohol down to one glass per day with/after dinner at most. Red wine is said to be highest in positive nutrients although more than a glass then makes it a negative!
• Drink a lot of water:  Flush out those ‘''Holiday'' toxins and fats with pure water.
• Music: Music is one of the basic accessories to complete workout session. Because ofits effect to motivate you to achieve your goals it can also serve as the best means to turn an exhausting session into a fun activity. Choose your playlist with good care and include songs that would boost your energy.

• Be reasonable and reset your goals: Sometimes you just lost sight of your goals or have set your goals too high. A goal of “I’m never gonna eat pizza again” may be too strict for you and cause you to overindulge, using a holidays as an excuse to ditch your diet plan.
• Schedule: It is also useful to analyze your schedule and look for a workout that can be embedded in your busy days.

And here are some more ideas: Fun and creative ways to burn more calories

Have a nice weekend! :)
 

10 Weight-loss Myths!

So much is said about losing weight that it can be hard to sort truth from fiction. Here's the truth about 10 common weight-loss myths.

1. Starving myself is the best way to lose weight
Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer term weight gain. The main problem is that this type of diet is too hard to maintain. Your body will be low on energy, causing you to crave high-fat and high-sugar foods. When you finally give in and eat those foods, you will often eat more calories than you need, causing weight gain.

2. A radical exercise regime is the only way to lose weight
Not true. Sensible weight loss involves making small changes that you can stick to for a long time. That means building regular physical activity into your daily routine. Adults between 19 and 64 should get at least 150 minutes of moderate-intensity aerobic physical activity - such as fast walking or cycling -every week, and those who are overweight are likely to need more than this in order to lose weight.

Adults who are overweight are likely to need to do more than the recommended amount of activity in order to lose weight, and this activity should be accompanied by changes to diet.
Recommended physical activity levels for adults

• Adults (19-64 years) should do 150 minutes every week .
• Older adults (65+ years) should do 150 minutes every week, too.

 To shift 450g (1lb) a week, you need to create a calorie deficit - that is, more calories used than consumed - of 500 calories per day. This can be achieved by eating less, moving more, or, best of all, a combination of both.

3. Slimming pills are effective for long-term weight loss
No, they're not. Slimming pills alone will not help you keep the weight off long term. They should only be used when prescribed by a doctor.

4. Healthy foods are more expensive
In fact, healthy foods are not necessarily more expensive than their unhealthy alternatives. You'll typically pay more for a high-fat, high-salt ready meal than you would if you had bought fresh ingredients and made the meal yourself.

5. Foods labelled ‘low fat’ or ‘reduced fat’ are always a healthy choice
Be cautious. Foods labelled 'low fat' have to meet legal criteria to use that label. Labels such as 'reduced fat' do not have to meet the same criteria, and can be misleading. A reduced-fat snack should contain less fat than the full-fat version, but that doesn't automatically make it a healthy choice: it could still contain a lot more fat than, say, a portion of fruit. Low-fat foods also sometimes contain high levels of sugar.

6. Margarine contains less fat than butter
Margarine and butter contain different types of fat. Margarine is usually lower in saturated fat than butter. But it's more likely to contain hydrogenated fats. Hydrogenated fats, also called trans fats, may be more harmful to health than saturated fats. To lose weight, and for heart health, reduce the amount of saturated and hydrogenated fats you eat. If oil in margarine has been hydrogenated, this has to be listed on the ingredient listing on packaging, so check labels carefully.

7. Carbohydrates make you put on weight
Eaten in the right quantities, carbohydrates will not cause weight gain. A 2003 study published in the New England Journal of Medicine concluded that dieters on the best-known low-carb diet, the Atkins diet, tended to lose weight not because they ate fewer carbohydrates, but simply because they ate less overall. Eat wholegrain and wholemeal carbohydrates such as brown rice and wholemeal bread, and don't fry starchy foods when trying to lose weight.

8. Cutting out all snacks can help you lose weight
Snacking isn't the problem when trying to lose weight: it's the type of snack. Many people need a snack in between meals to maintain energy levels, especially if they have an active lifestyle. Choose fruit or vegetables instead of crisps, chocolate and other snacks that are high in sugar or saturated fat.

9. Drinking water helps you lose weight
Water does not cause you to lose weight, but it does keep you hydrated, and might help you snack less. Water is essential for good health and wellbeing. Sometimes thirst can be mistaken for hunger; if you're thirsty you may snack more. Drink around two litres of fluid a day.

10. Skipping meals is a good way to lose weight
Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume, or increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and poor nutrition. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain

Source

Tricks to Lose Weight in Winter!

 

Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off.

The summertime offers plenty of opportunities for people to lose weight. Generally, people get more exercise in the summer because they spend more time outside and are more active. People tend to make excuses for why they can't lose weight during the wintertime. But there are steps you can take to make sure you continue to drop pounds during the winter months.          

• Sniff a banana, apple, or peppermint: You might feel silly, but it works. When Dr Alan R. Hirsch of the Smell & Taste Treatment and Research Foundation in Chicago tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost, an average of 30 lb each. One theory is that sniffing the food tricks the brain into thinking you're actually eating it.

• Stay active around the house. While it may be cold outside, there are things you can do inside your house, such as sit-ups and push-ups, that will contribute to weight loss.
• Take up a new hobby or participate regularly in an activity that you enjoy. Play basketball, tennis or racquetball, or join a dance class. You will lose weight and have fun at the same time. If you see results from participating in activities you enjoy, it's likely you will stay motivated.
• Turn off the TV: Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.
• Step on the scale daily: If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

                

• Sculpt 3 times a week:  Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.
• Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.                                      
• Hang a mirror opposite your seat at the table: One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
• Surround yourself with blue: There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage
• Shoot your food: Rather than writing down every morsel, take a picture of it, and file the photos on your phone or computer by date. A visual account of your consumption may help you curb your intake. “Snapping photos and then looking back at them can make people stop and think before indulging,” nutritionist Joan Salge Blake says. It needn’t be a big production: your cell phone will do. Think about it: there you are at the salad bar, making a plate of vegetables. Don’t pat yourself on the back quite yet, though. A simple snapshot of your heaping dish may “show your extra helping of cheese or deep-fried croutons"
• Tie yourself up: You could try fitness guru Valerie Orsoni’s “Le Petit Secret”: “A number of French women wear a ribbon around their waist and underneath their clothes when they go out for dinner. It keeps them conscious of the tummy...particularly if the ribbon starts to feel tighter as the evening goes on!”

 Beware of the holidays. Holidays provide a great excuse to eat poorly. If you choose to do this, make sure you get back to the gym or back on your exercise plan immediately after

 

How to Stay Healthy in Holidays Season?

For those who are on a diet, Halloween can be the beginning of a multi-month nightmare with treats appearing everywhere during the holiday season. Not to mention that overeating seems to be an American holiday tradition. However, there are ways that you and and your family can stay healthy and avoid gaining weight during the holiday season.

• Holiday parties: Holiday parties seem to be centered around treats. Besides avoiding all social events!! here are some tips to keep friendships and a small waistline.
  
  >> Don't go to a party hungry
  
  >> If there's a buffet line, choose only the food that looks most appetizing to you (that way you don't feel forced to eat everything on your plate)
                             
  >> Watch portions and limit loading on sauces and dips, which are typically high in calories
                                    
  >> Exercise before the party.
  
  >> Don't stand by the food table
  
  >> Offer to bring a healthy dish.
• Instead of waiting to eat at big meal eat small little meals to help curb your appetite.
• Slow the pace when eating meals. "It takes at least 20 minutes for our brains to signal that we're actually full, which means a slow eater will consume less calories before feeling full than someone who races through their meal''
• Savor the first few bites. "When looking at brain chemicals signaling 'pleasure,' scientists have found that we receive less pleasure the more we eat of a food,So rather than feeling like you must eat a full serving of every desert at a holiday meal, take a bite or two and receive 90 percent of the pleasure at 10 percent of the calories."
• Find nutritious holiday foods: Some popular holiday food are actually nutritious too:                
  >> Chestnuts are actually one of the healthier nuts, that doesn't contain as much fat. It also contains fiber, vitamin C and folic acid, which reduces cardiovascular disease and helps the immune system.
  
  >> Turkey is a great source of protein. White meat is known to be the most nutritious part, but the dark meat contains the most iron. Keep turkey nutritious by avoiding the outer skin.
  
  >> A sweet potato "provides over 100 percent of our daily needs for beta-carotene,". It also has a high amount of vitamin C and E.
  
  >> Cranberries fight against cancer and heart disease. Adding it to sweet treats can reduce sugary content by 25 percent.
• Get enough sleep: You know how run down you feel when you don't get enough sleep, and during the holidays with all the social obligations, it can be even more difficult to get the right amount. That means your immune system isn't at it's best. Make more of an effort during the holidays to get an adequate amount of sleep - 7 hours of sleep per night - if you want to up your chances of remaining healthy during the holidays.
• Avoid shopping online: It's so much easier to shop online, but one problem is that you're sitting while you're doing it. When you're shopping in the stores, you move around and walk all over. You'll get a workout without even realizing it, especially if you're walking around a mall. If you live in a large city, such as New York City, forget about subways or cabs and get a really great workout while you do your shopping.
• drink alot of water and green tea.
• Play with the Kids:  During the holiday season, you're likely to be around more small children than usual. Take advantage of having the little ones around, and try to feed off of their holiday excitement. Instead of being burdened by the extra responsibilities of having tiny tots around, play with your nieces and nephews. You can chase the active toddlers around the house or take the older kids on a stroll around the neighborhood to check out holiday decorations. You'll be squeezing in a workout during the manic holiday season, and it's likely that the kids will put you in the holiday spirit.
• Workout Indoors: Working out can be difficult during the holidays for people who like to exercise outdoors. Taking a walk or going for a run might be next to impossible in freezing temperatures. Instead of being a couch potato while you're stuck indoors, come up with a workout you can do inside. Climb up and down the stairs in your house for a good cardio workout. Focus on weight training, Palates, yoga or invest in some fitness videos to stay trim during the holiday season. You could even put some of these items on your gift wish list.

Happy Holidays! :)

10 Things Children Can Teach You About Weight Loss!!

''The Littlest People Know the Biggest Motivation Secrets''

The answers to weight loss success aren’t in the bookstore. You won’t find them in the latest government research labs. Forget about talk radio, late night TV, or a magazine rack full of scantily clad, impossibly thin cover models.

You’ll uncover information and data there, for sure. You’ll find plenty of opinions, ideas and "proven techniques" too. But the REAL answers – the stuff you can use every day – can be found anytime at your local playground.

Everything you need to know about fitness and weight loss, you can learn from kids.

Have you ever watched a child completely engrossed in a project? They have the magical ability to be serious about what they’re doing without taking it too seriously. You can do the same with your weight loss. You can live every day with more focus, and every week with more motivation.

Here’s what every child knows that you may have forgotten. See if you can apply some of these lessons to your daily program:

1. Everything can be a game. Why slog through the same workout routines in boredom, when you can add a little fun? Make up rules, shoot for personal records, regain your competitive spirit.
2. Don’t walk when you can run. Every day is full of opportunities to increase your fitness. This rule is closely related to "don’t drive when you can walk."
3. If you don’t like it, don’t eat it. Once you hit your goal weight, chances are your eating habits won’t stick around long if you hated what you were eating. Healthy eating involves balance and moderation.
4. Laughter feels good. Kids seem to inherently know that laughter can ease blood pressure, help your brain function, give you energy, and help you reach your goals. Smiling and enjoying yourself can be serious help.
5. Playtime is important. We get so caught up in work, chores and a host of "have-to's" that we forget to take time for ourselves. Not only does relaxing and regrouping make life worthwhile, it has real health benefits. Most of all, it will help you stay consistent and motivated.
6. The world should be full of color—especially on your dinner plate! Splash it with as many colors as possible, paint it like a rainbow with food. It’s more fun to look at and chances are you’ll be eating a healthy, balanced meal.
7. It’s always more fun with friends around. Children tend to gravitate toward other children. It gives them spirit and makes them want to play all day. Working out with other people is almost like having your own little playgroup.
8. Adventures are found outside, not inside. Every kid knows that the good stuff is in the great outdoors—fresh air, wide open spaces, limitless possibilities. You can’t find those things cooped up in a tiny, stale gym. Open the door and start a new adventure every day.
9. It’s important to use your imagination. You can be Captain Fantastic or Stupendous Woman any time you want. Give yourself permission to believe in your own super powers and let your mind take you wherever it wants to go.
10. Anything is possible. No fear, no self-doubts, no negative self talk, no self-criticism, no worries, no destructive anxieties or thoughts of failure. To a child, he/she can do anything. And do you know what? They’re right.

The answers to weight loss are probably about 3-4 feet tall, and may be closer than you think. When you act more like a kid, suddenly the world opens up. Living a healthy lifestyle becomes something you want to do every day. Start enjoying yourself again!
Have a wonderful Thanksgiving! :)

Workouts and Green Tea..The Perfect Combination!

Drinking a couple of cups of green tea before exercise could help burn fat, researchers at the University of Birmingham suggest.
Scientists have found that green tea can increase fat oxidation''The rate at which fat is broken down inside the body'' during moderate intensity exercise. The beverage can also improve insulin sensitivity and glucose intolerance, meaning it could have the potential to reduce the risk of type 2 diabetes.

It is believed that green tea exerts its effects on fat oxidation through the inhibition of catechol O-methyltransferase, an enzyme that degrades the hormone noradrenaline. Higher concentrations of noradrenaline could potentially result in a continuing stimulation of the mobilisation of fats from fat stores. These fats may then be transported to the muscle and used as a fuel during exercise.

Experts from the School of Sport and Exercise Sciences carried out the study, published in  The American Journal of Clinical Nutrition.

The team of researchers, carried out two studies on young healthy men, who took either Green Tea Extract (GTE) – the equivalent of 3.5 cups - before performing in cycling trials. Scientists found that in the first group, the average fat oxidation rates were higher and that the contribution of fat oxidation to total energy expenditure was also significantly higher.

Green tea, discovered in China nearly 5,000 years ago, has long been thought to have health benefits. Over the last 10 years we have tried to find ways to increase fat burning during exercise. Apart from exercise training none of these ways have been very successful. The active compound in green tea, seems to be different and caused a significant increase in fat burning. This has potentially positive effects for athletes who want to increase their fat burning capacity or obese and diabetic patients who want to burn fat and lose weight.

In addition to effects on fat metabolism, green tea may have an effect on glucose tolerance and insulin sensitivity by improving glycemic control after an oral glucose load. After a meal insulin increases and this hormone makes sure that the nutrients are taken up by different tissues. In patients with type 2 diabetes tissues are insensitive to insulin. The study showed, however, that green tea extract ingestion can increase insulin sensitivity by 13 percent and can reduce the insulin response to a glucose load of 15 percent.

There is indirect evidence that the capacity to burn fat is related to various health benefits. An increased ability to burn fat may reduce the risk of developing type 2 diabetes, cardiovascular disease and obesity.

The best way to increase the capacity to burn fat is by regular physical activity. Nutrition supplements, sold as 'fat burners', are often claimed to have these effects but most of them are ineffective. Therefore the findings of this study are very exciting.
Have a nice week! :)

Finding Time to Workout

One of the biggest complaints that I hear from people getting started, or trying to get stated, in working out is:
“Where will I find the time to workout?”
We all lead busy days and often the time between the morning when we get up and the evening when we go to sleep goes by in a blur of work, family, preparing meals, finding and foraging for food and getting a little bit of downtime.
So where do we find that few minutes a day to workout? I think that I have a bit of an answer.

Get you priorities straight
First things first. Look at your day from the time that you awake until the time that you go to sleep. What are you doing in every 15 minute block? You may think of this as micromanagement but really it is more important to look at your day and see little gaps and times when you are not batching your work.
Batching? Batching is where you get a bunch of things that are related and do them at once. An easy example is that when you are cooking food, if you are cleaning dishes as you are waiting for the cooking to finish as well as emptying and then refilling the dishwasher then you can see how these related items done in the same place at the same time will save you a lot of time.
Besides batching, you may also find that you are spending time surfing on the internet looking at the same new stories over and over again during the day. Get out of this habit and instead pick a time for news and surfing and do not go back to it unless it is part of the batching process.

How much time do you need

Everyone that does not workout a few times a week thinks that they have to find a couple of hours to workout. Everyone that works out efficiently knows that you can get a great workout in with only 30 minutes. If you are looking for 2 hours to train then you will never find it but if you only need 30 minutes then it is easy to find the time.
30 minutes to workout is not enough for some people but as you care more about this part of your life you will use that time better and maybe let it creep up to an hour. There is nearly no reason that any normal person not training for athletic events would need more than an hour to workout. In fact science says that even an hour may be too long.

Pick a downtime to workout

Either first thing in the morning or an hour after dinner are the best times to workout. Look at how early you are getting up. If you have a shower anyway in the morning why not have a workout as soon as you get up. This is the best time to workout as you are not going to get distracted by life at 5:30, no one even knows that you are awake.

Decide why you are working out

This may be the first thing on the list or else the thing that gets you working out harder. I always have another big fitness goal. These goals are not things like winning the Mr Olympia or anything but smaller ones that may be vane. For example,weightlifting hard in the Spring so that you would look better on the beach in Hawaii.
The thing is as the time of year changes and as your prioirites change you can get in great shape all the time by shifiting the reasons and types of workouts.
So there you have simple ideas for how to get time, prioirtize and get yourself on the road, into the gym or into the basement to get a heart pumping workout that will improve your health for today and into the future.

How Much Protein Do You Really Need Per Day to Build Muscle?

Protein could be one of the most popular and controversial topics in all of nutrition. It’s become the golden child of muscle building and fat loss. Wanna build big muscles? Eat your protein. Wanna lose fat and look like a fitness model? Eat your protein. After all, everyone knows you need to eat a minimum of 30 grams of protein every two to three hours.

But how much protein do you REALLY need per day to build muscle? Chances are that you may be actually overeating. But how much is enough to help maintain and build muscle? Is there a limit per meal that the body can use?

According to the recent researches, muscle protein synthesis maxes out after a meal at 20-30 grams and anything in over will actually not help stimulate more muscle protein synthesis, but rather just increase excess oxidation (burn for energy).

More Protein Does Not Mean More Muscle?!

If you thought it's scientifically PROVEN that more protein equaled more muscle. Don't be so sure!

While protein is of course essential to build up muscles, but that doesn’t necessarily mean that just eating more and more guarantees bigger muscles. So how much do we really need in the first place? Well here’s some numbers for you:

·The RDA (recommended dietary allowance) for protein is 0.8 grams per kilogram of body weight of adults (or roughly 0.36 grams per lb of body weight). Or I have also seen advised that women need at least 46 grams of protein per day, and men need at least 56 grams of protein per day (to avoid deficiency).

· NSCA (National Strength and Conditioning Association) recommends that for active people, endurance and strength training, a higher intake is advised at around 0.4-0.6 per lb of bodyweight (and up to 0.8g/lb for full time athletes).

*Note that most of these “body weights” for calculating protein are more based on “ideal” (or even “fat free”) weight.

These are interesting numbers and much lower than what you may hear out there. You can see that with more activity, and then the recommended amount of protein will increase. What is also important to remember is the overall calorie intake is also increasing with activity level. So in essence, while the amount of protein may increase the % of protein per daily calories may actually be the same (or less). Just something to keep in mind, as calories also matter.

Let’s take a look at one of the research studies that the super-high protein advocates always use to ‘prove’ that eating protein after a workout makes you build muscle.

If you were in this study, this is how your day would have gone:

You would show up at a research lab around 10 PM, and you would go to sleep (no eating). The researchers would wake you up around 6 AM and start poking and probing you (again no eating). After a bunch of weighing and measurements, you would start working out around 9 AM…you still haven’t eaten yet.

This would be one of the toughest workouts you have ever done. Most likely you would do 10 sets of 8 reps on the leg press machine, followed by 8 sets of 8 reps on the leg extension machine. All of your reps would be done at 80% of your one rep max. Like I said, it's one brutal workout. It’s about 10am now, still haven’t eaten.

After your workout you would be given a drink that contains 3 to 6 grams of essential amino acids (the same amount of amino acids found in a glass of milk).

After that, the researchers would take measurements for the next 4 hours and measure your rate of "protein syntheses". This is pretty much the standard protocol for these types of studies.

And guess what they found?

An increase in protein synthesis over these four hours. So what does this prove? It proves that if you haven’t eaten since 10 PM the night before, do a brutal workout at 9 AM the next morning, and drink a glass of milk, you will increase your protein synthesis for four hours!

So much for needing 30 grams of protein, and so much for needing protein every couple hours.

You know what else? The only reason for protein synthesis increasing for 4 hours is because after 4 hours the researchers stopped measuring. Who knows how long you would have stayed in a muscle building state. Some researchers have estimated that a single workout can put you into ‘muscle building mode’ for as long as 48 hours after your workout!

Even more interesting is that researchers have found similar results when they made people drink the amino acids before their workout, and even when they made them wait and drink the amino acids a couple hours after their workout!

First, the TYPE of protein you are consuming does matter
You can get it from a variety of sources, with the difference being the rate at which the body absorbs and uses it. For practical purposes know this, the average person has the ability to process and use:

Egg protein 1.3 grams/hour
Casein isolate - 6.1 grams/hour
Whey isolate - 8-10 grams/hour
At BEST if all your protein comes from Whey the most you can process in 24 hours is 240 grams. Bear in mind for even that to be the case; you have to ingest it through out the day fairly evenly. So, clearly any recommendation that puts the average person over this amount is false.

Secondly, not all of your body weight needs protein. Fat doesn’t

So don’t feed it. Calculating the body weight used without removing your fat stores results in too much protein, which in and of itself isn’t unhealthy. But it does mean that you are likely taking in too many CALORIES in total, which results in additional FAT GAIN, which is unhealthy. 

Thirdly, the FDA’s RDA is for sedentary adults

For babies and young children they double it to .75 gram per day per pound. Why? They are growing of course. Obviously then if your goal is to add lean muscle mass you too will grow. So at least .75 is needed. In fact it has been determined that 1.1 to 1.5 gram is good for active, strength training adults.

Lastly and most importantly, no amount of protein matters if you are not hitting the weights.

If anybody tells you that more protein will make up for any shortcomings in your training they are wrong. Erratic, high rep, low weight training will not add muscle mass even if you take Whey protein 24/7 intravenously.

In conclusion the amount of protein needed to add lean muscle mass is determined this way:

Your weight - (Your body weight X %body fat)] X 1.3* = Grams per day of protein
Example 1: you weigh 200 lbs and your body fat is 15%
[200 – (200 x .15)] = 170 x 1.3* = 221 grams Example 2: you weigh 200 lbs and your body fat is 25% [200 – (200 x .25)] = 150 x 1.3* = 195 grams 

* Younger people can use the 1.5 multiplier and be fairly safe in avoiding fat gain.

Have a nice night! :)

Does Walking Really Help You Lose Weight?

In this post I want to talk about walking as a form of exercise and whether it will really help you to lose weight.

Does walking really burn fat?

I understand that this issue is going to be close to many readers’ hearts. For a lot of us, walking has formed the basis of our weight loss program and as such we have become quite attached. However, I feel it is important to write honestly as there are a lot of women out there placing all their hope in a morning walk.
The truth is that walking does work. It will help you burn enough calories to lose weight.
However. There are things you need to do in order to make sure your walks are effective. These factors are so crucial to your progress it is vital that you know them.

How to ensure your walks are burning fat?!

1. Walking needs to be done before breakfast
Walking is a very low intensity exercise. It gets your heart rate up but not enough that you will burn many calories after the session is finished. For this reason you need to make sure it is done before breakfast. Why? Because as soon as you give your body some fuel (food) it will use that instead of your fat stores for energy.

2. Walking needs to be done for at least 45 minutes
Science has shown that you don’t start tapping into your fat stores until around the 30 minute mark. That means that for the first half an hour your body is relying on mostly calories for its energy. Sure, some fat is getting burned but not very much. Try and make sure your walks are at least 45 minutes long if you want to tap into the annoying fat stores on your butt, thighs, legs, abs and love handles.

3. Walking needs to be fast
A walk is not a walk. All walks are not created equal. If you are doing walking as a form of exercise you need to be going at it a lot harder than if you were going for a leisurely walk in the park. A slow plodded walk will not do anything. However, a fast paced, arm pumping, lung burning race walk will burn a lot of calories.

4. Your walks need to progress
If you walk the same distance and the same pace for the same amount of time everyday for a year you are going to stop making progress. This is one of the biggest mistakes that women make when using walking as a form of weight loss. As walking is quite low in intensity you need to make sure you are making it harder all the time. If you don’t, it will soon start to plateau and you won’t make any new progress.

5. A post-dinner walk is a giant advantage
Going for a walk after dinner is one of the best things you can do for your weight. Why? Because you will use up some of your dinner calories that would otherwise get stored as fat while you sleep. Many women have lost a tonne of weight by going for a walk before bedtime. I highly recommend it.

Conclusion

Walking does burn fat and it will help you lose weight. However, it is important to take on board the tips I have given as these make the process a lot faster and more effective. And remember, not all walks are created equal. Make sure yours count.

Have a peaceful night! ^_^