BURN NOTICE

Frequent heartburn sufferers are nearly 80 percent more likely to be diagnosed with throat cancer, says a study in Cancer Epidemology, Biomarkers & Prevention.
Regular backflow of stomach acid into the esophagus can irritate the lining, which leads to DNA damage, which is the first step towards cancer.
Popping antacids MAY lower your risk. If you repeatedly feel the burn, discuss your options with your doctor!

The truth about caffeine

Caffeine: Most of us can't get through the day without it. Whether brewing a fresh pot of coffee in the morning, enjoying lunch with a refreshing can of cola, or recharging in the afternoon with an energy drink, we have many routines and food rituals revolving around this energizing substance. Found naturally in the leaves, seeds and fruits of more than 60 plants (including cocoa beans, kola nuts, guarana, yerba mate, green tea extract and tea leaves) and added to many other foods and beverages, caffeine is the world's most popular stimulant. In the US alone, more than 80% of adults consume it.

Like many commonly enjoyed foods and ingredients, we get mixed information about caffeine. Sometimes we hear it does a body good. Other times, we hear it's bad for us. Keep reading to uncover the truth about caffeine: how it works—and how it affects your health.

Why Caffeine Keeps You Charged
The brain produces a natural sedative called adenosine, which binds to the appropriate receptor sites in the brain, resulting in a drowsy feeling. Adenosine levels rise during daytime/waking hours, encouraging sleep in the evening. While sleeping, adenosine levels drop, so you awaken refreshed and raring to go.

Caffeine is similar in structure to adenosine. It temporarily binds to adenosine receptor sites in the brain.  This prevents adenosine from attaching itself to the sites and thus, wards off fatigue. If you regularly consume caffeine, you might also discover that you build up a tolerance because the brain makes more receptor sites as a result. Therefore, you need more caffeine to attach to these new sites and get the same results.

While caffeine is one of the most studied ingredients in food supply, there is still great confusion regarding its effects on health. For years caffeine has been included on the U.S. Food and Drug Administration's list of substances that are "generally recognized as safe" (GRAS) list. Extensive research has been conducted on numerous health aspects of caffeine consumption. Here is a synopsis of the findings regarding caffeine and health.
5 Health Benefits of Caffeine

• Dementia Risk: While it is too soon to tell about caffeine's role in the prevention of dementia in humans, there are some preliminary animal studies showing that it might help to protect against dementia.
   
• Headache Treatment: The blood vessels in the brain dilate (enlarge) during a headache. Caffeine constricts the blood vessels, which lessens the pain. It is also a mild pain reliever. This is why caffeine is found in headache medications like Excedrin Migraine (130 mg per 2 tablets), Midol Complete (120 mg per 2 tablets) and Anacin (64 mg per 2 tablets).
   
• Mental Stimulation and Problem Solving: Caffeine has been shown to speed up reaction time and improve processing skills, such as paying attention, solving arithmetic problems, typing and proofreading.
   
• Parkinson's Disease: Several preliminary studies have shown that higher caffeine intake can reduce one's risk for developing Parkinson's Disease. In fact, caffeine might help improve tremors and motor skills in people who already have the disease. However, the benefits could lessen as a person develops a tolerance to caffeine.
   
• Physical Performance: Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective. Caffeine might help with the burning of fat for energy after exhausting the carbohydrates stored in the muscles. Caffeine also helps reduce the feeling of muscle pain and tiredness, so one feels better while exercising

4 Health Risks of Caffeine Consumption

• Complex Tasks: Caffeine can worsen performance on complicated tasks, and with caffeine usage over time, the mental boost one gains from caffeine is reduced.
   
• Fertility and Pregnancy: The March of Dimes recommends that women who are pregnant or trying to get pregnant consume no more than 200 milligrams of caffeine per day due to possible adverse effects on fertility, miscarriage and fetal growth.
   
• Fibrocystic Breast Disease: While it does not cause this condition, caffeine can aggravate the symptoms in some women who already have the disease.
   
• Sleep: Consumed later in the day, caffeine can interfere with the onset of sleep and especially rapid eye movement (REM) sleep. Most people report difficulty falling asleep when consuming caffeine within six hours before going to bed. Your sensitivity will vary based on how quickly your body metabolizes caffeine, the amount you ingest and your regular consumption amount

As with anything in life, the key thing is 'moderation'. Do not abuse your caffeine intake.

culled from http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1962&page=3

The hazards of a juice detox

Thinking of signing up for a fruit juice cleanse? You might first consider how your body reacts to a week with no protein or fat and fewer than 1,000 calories a day.

After the first sip
Your brain's hunger signals are answered with a dump of pure fruit-juice sugar. And don't get any ideas—veggie-based body cleanses aren't any healthier.

The sweet stuff prompts the pancreas to squirt out insulin, which moves sugar—now in your blood in the form of glucose—into your cells.

After 30 minutes
As your cells suck up the glucose, your blood sugar level can start to plummet and you may feel dizzy.

Meanwhile, lacking enough calories, your body is operating off its supply of glycogen, a form of short-term energy stored in the liver and muscles.

After two days
With each shot of juice, your insulin levels skyrocket, then crash. Your glycogen stores are pretty much gone, leaving your tank on empty—and you feeling weak and listless.

Since you're getting only about half the calories you need, your body draws on two long-term power sources: triglycerides, a type of energy stored in fat cells (woo-hoo!), and protein, taken straight from your muscles (oops). You begin to lose muscle mass, even if you're still exercising every day.

After three days
Your brain is not happy. It enters into semi-starvation mode and gobbles ketones, fuel that comes from the breakdown of fat. Ketones work, but they're like low-grade gasoline; as a result, you may feel unfocused or irritable. (Any "mental clarity" is likely due to a strong placebo effect.)

Sans a fresh protein infusion, your brain is also lacking amino acids, the raw materials that neurotransmitters need to maintain your mood. If you're prone to depression, you may start feeling blue.

The proteins in your shrinking muscles break down into ammonia and uric acid, unwelcome chemicals that invade your bloodstream. Now your kidneys are busy detoxing your detox.

Stay near the bathroom: The juice's high carbohydrate load causes a surfeit of water to enter the intestines. That extra H2O in your gut means you're apt to get diarrhea.

After four days
With no food to digest, your small intestine feels ignored. Its villi—the rows of tiny fibers that move food elements into the blood—start to atrophy. Your diarrhea may get worse, leading to dehydration... and there goes your rosy glow.

On the eighth day
Solid food! But uh-oh—you've lost muscle. Even if you go back to your regular eating habits, you now have less muscle mass to burn those calories; instead, the calories are more likely to be turned into fat. (Hence, one reason yo-yo dieting makes it harder to lose weight: Your reduced muscle-to-fat ratio messes up your metabolism and makes calories much harder to work off.)

Sources: http://www.womenshealthmag.com/weight-loss/detox-diet-side-effects?cm_mmc=Facebook-_-womenshealth-_-content-weightloss-_-JuiceCleanseEffects

The hazards of a juice detox

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Thinking of signing up for a fruit juice cleanse? You might first consider how your body reacts to a week with no protein or fat and fewer than 1,000 calories a day.

After the first sip
Your brain's hunger signals are answered with a dump of pure fruit-juice sugar. And don't get any ideas—veggie-based body cleanses aren't any healthier.

The sweet stuff prompts the pancreas to squirt out insulin, which moves sugar—now in your blood in the form of glucose—into your cells.

After 30 minutes
As your cells suck up the glucose, your blood sugar level can start to plummet and you may feel dizzy.

Meanwhile, lacking enough calories, your body is operating off its supply of glycogen, a form of short-term energy stored in the liver and muscles.

After two days
With each shot of juice, your insulin levels skyrocket, then crash. Your glycogen stores are pretty much gone, leaving your tank on empty—and you feeling weak and listless.

Since you're getting only about half the calories you need, your body draws on two long-term power sources: triglycerides, a type of energy stored in fat cells (woo-hoo!), and protein, taken straight from your muscles (oops). You begin to lose muscle mass, even if you're still exercising every day.

After three days
Your brain is not happy. It enters into semi-starvation mode and gobbles ketones, fuel that comes from the breakdown of fat. Ketones work, but they're like low-grade gasoline; as a result, you may feel unfocused or irritable. (Any "mental clarity" is likely due to a strong placebo effect.)

Sans a fresh protein infusion, your brain is also lacking amino acids, the raw materials that neurotransmitters need to maintain your mood. If you're prone to depression, you may start feeling blue.

The proteins in your shrinking muscles break down into ammonia and uric acid, unwelcome chemicals that invade your bloodstream. Now your kidneys are busy detoxing your detox.

Stay near the bathroom: The juice's high carbohydrate load causes a surfeit of water to enter the intestines. That extra H2O in your gut means you're apt to get diarrhea.

After four days
With no food to digest, your small intestine feels ignored. Its villi—the rows of tiny fibers that move food elements into the blood—start to atrophy. Your diarrhea may get worse, leading to dehydration... and there goes your rosy glow.

On the eighth day
Solid food! But uh-oh—you've lost muscle. Even if you go back to your regular eating habits, you now have less muscle mass to burn those calories; instead, the calories are more likely to be turned into fat. (Hence, one reason yo-yo dieting makes it harder to lose weight: Your reduced muscle-to-fat ratio messes up your metabolism and makes calories much harder to work off.)

Sources: http://www.womenshealthmag.com/weight-loss/detox-diet-side-effects?cm_mmc=Facebook-_-womenshealth-_-content-weightloss-_-JuiceCleanseEffects

Reducing High Blood Pressure

 

 

 

A lot of Nigerians currently suffer from High Blood Pressure (HBP) but don’t understand the impact of this deadly disease or what they can do to reduce it. So, what’s it about?

HBP is simply the increase of the force of blood pushing against blood vessel walls.HBP/hypertension causes the heart to work harder to pump blood and contributes to hardening of the arteries and to the development of heart failure.

Normal pressure – less than 120 over 80 (120/80)

Pre hypertension – 120-139 over 80-89

Stage 1 HBP – 140-159 over 90-99

Stage 2 HBP – 160 and above over 100 & above

Exact causes of HBP are unknown but the following factors aid in the development.

Smoking, being overweight, lack of physical activity, too much salt in diet, too much alcohol consumption, stress, old age, Genetics, family history, chronic kidney disease, thyroid disorders.

So, what can you do to reduce it?

1.      Lose extra pounds and watch your waistline.

HBP increases as weight increases. In general, the more weight you lose, the lower your blood pressure. Also, losing weight helps makes your blood pressure needs more effective.

In general, men are at risk in waist measurement greater than 40 inches whilst Women are at risk if greater than 35 Inches.

2.      Exercise regularly. At least 30-60 minutes. Most days of the week.

3.      Eat a healthy diet. Eat a diet rich in whole grains, fruits, vegetable and low fat dairy products. There’s a diet programs usually recommended for people with HBP called DASH (dietary approaches to stop hypertension).Google it and try and follow this asap if you are hypertensive.

4.      Reduce salt in your diet. Small reduction can reduce your BP. To reduce salt, consider these tips: track how much salt you use a day, read food labels, and eat fewer processed foods (avoid potato chip, frozen dimers, bacon and processes meats). Use herbs and spices, don’t use salt.

5.      Limit alcohol consumption

In small amount alcohol can actually lower your BP. But in above moderate amount, it raises BP and can reduce the efficacy of your BP medication. If you must drink, track your alcohol consumption, avoid bingeing and if you’re a heavy drinker, reduce.

6.      Avoid smoking as nicotine increases your BP.

7.      Reduce caffeine consumption.

8.      Reduce stress.

9.      Monitor your BP by using a kit at home.

The benefits of english pear

English pears are my best fruit at the moment. They really taste so good and can be quite juicy plus it’s not so sweet and has a few calories. It’s packed with lots of nutrients per calorie and has been referred to as fruit of the gods by homer in the odyssey and in fact, in Greek mythology, pears were sacred to 3 goddesses Hera, Aphrodite and Pomona. Ancient Chinese believed that the pear was a symbol of immortality and in Chinese the word “li” means both “pear” and “separation” and tradition says that to avoid a separation, friends and loved ones should not divide pears between themselves..

So what are the benefits of this sweet fruit?

1.      They are high in fiber- one medium sized pear contains 6g so they are a delish way to keep your bowels moving which prevents colon cancer.

2.      It helps keep your cholesterol levels down.

3.      Its’ a hypo allergen fruit i.e. those with food sensitivities can actually eat it without any adverse effects. The juice of pears is safe to be introduced to infants as it’s both mild and healthful.

4.      Pears have antioxidant and anti- carcinogen glutathione which helps prevent high blood pressure and stroke.

5.       Constipation – pectin found in pears is a diuretic and has a mild laxative effect. Drinking it regularly helps regulate bowel movement.

      6.   The best way to reduce a fever is by drinking a glass of pear juice.

      6.    It’s an excellent immune booster.

      7.    Aids in pregnancy as high content of folate (folic acid) prevents neural tube defects in infants.

       8.   It’s  also great for people with diabetics as its got a low glycemic index meaning the carbs in pears are slow to convert to sugar and enter the blood stream. 

Aren’t these good enough reasons to incorporate pears in your diet today?

The truth about most weightloss products

How many times have you walked into your neighborhood Pharmacy and felt compelled to look over at the dietary aid shelf, looking for the newest weight loss wonder usually referred to as dietary supplement that claims ‘you can lose 10kg in 3 weeks’ or ‘helps increase your metabolic rate, thereby aiding in weight loss’. So you decide to buy these products and in fact, yes you do lose weight the first one or two weeks and you are super excited, but after a while, the weight loss stops and you start putting on weight when you go back to eating like you did before, but this time the weight is more than you started with in the first place.

Man was created such that we are always seeking the fastest(and less demanding) route to all things. We demand that everything be achieved fast. Get fit fast….. get rich fast….lose weight fast! We think nothing of popping a pill or drinking our meals so long as we get our desired target. we spend our hard earned money chasing the dream of a ‘quick fix weight loss product’ containing chemicals that Lord knows where it comes from and then years later along the line we either find ourselves obese or in bad health.

Well, dearies, here are a few home truths about weight loss and being healthy.

1.       There is no shortcut to being healthy and fit, so please stop wasting your money on fad diets and gimmicks. The companies making them did their research and realized that there is a huge market for weight loss products for gullible people and came up with claims that they can never really back up long term. Their aim is to make money and maximize their profits so you’ll find that the products never work as good as they promise and you always end up going back and spending more money. In the end, it is a vicious cycle, except you decide to become more sensible and take your health into your own hands.

2.       When trying to lose weight, you are better off with eating real foods and watching your portions, as most diet products contain chemicals such as:

·         Aspatame (E951) which is used in creating a lot of diet foods and drinks

·         Acesulfame (E950) used in diet drinks

·         Polyols, xylitol, Sorbitol etc used in making diet gums and sweets

I know to you, it may sound ok, but do you really want to eat food that contain chemicals you can barely pronounce? Do you really want to eat foods that often leave you with side effects such as stomach aches, depression, dizziness and even CANCER? And yet, we wonder why our generation is plagued by this dreaded disease? Havent you ever heard the saying – ‘You are what you eat?’

3.       A lot of weight loss medications contain powerful stimulants that can cause serious ailments. Take for instance Sibutramine which is present in weight loss dietary supplement such as Slimming beauty bitter orange slimming pills, or the more popularly known drug called ‘Meridia’ which has now been banned in most countries. This drug causes Cardiovascular issues such as stroke and heart attacks. Some diet drugs may also cause elevated blood pressure, headaches, vomiting and insomnia. Dietary supplements are always a big drug safety issue as most of the time, we really don’t know what’s in it and the manufacturers are not under any real obligation to state that on the packaging. Some contain caffeine which will only give you a kick (you’re better off drinking several cups of coffee black)and some contain additives which are illegal and you cannot even get them with a prescription. So, even if you do lose weight, you may end up with an unpleasant side effect or even dangerous cardiac issues. That said, why would you knowingly do this to your body?

4.       A very low calorie diet will always leave you feeling deprived so you’ll always feel the temptation to binge. Plus, you will lose muscle weight instead of fat and end up with a body that jiggles instead of one that’s smooth and taut. You also risk being malnourished AND research shows that people who follow fad diets always end up gaining the weight faster. Also realize that you did not put on the weight overnight so why the hell are you trying to lose it overnight? It can cause dryness of the mouth, headaches, dizziness, fatigue and weakness, cold intolerance, dry skin and nails, menstrual irregularities in women, hair loss, constipation, irritability and confusion, inability to concentrate, mineral and electrolyte imbalance etc The list goes on and on. Plus being on a very low calorie diet can lead you down the path of eating disorders such as bulimia and even anorexia (if you get caught up in counting the numbers).

Scary right?

So what should you do to lose weight?

Watch out for the next part of this article….

How many times have you walked into your neighborhood Pharmacy and felt compelled to look over at the dietary aid shelf, looking for the newest weight loss wonder usually referred to as dietary supplement that claims ‘you can lose 10kg in 3 weeks’ or ‘helps increase your metabolic rate, thereby aiding in weight loss’. So you decide to buy these products and in fact, yes you do lose weight the first one or two weeks and you are super excited, but after a while, the weight loss stops and you start putting on weight when you go back to eating like you did before, but this time the weight is more than you started with in the first place.

Man was created such that we are always seeking the fastest(and less demanding) route to all things. We demand that everything be achieved fast. Get fit fast….. get rich fast….lose weight fast! We think nothing of popping a pill or drinking our meals so long as we get our desired target. we spend our hard earned money chasing the dream of a ‘quick fix weight loss product’ containing chemicals that Lord knows where it comes from and then years later along the line we either find ourselves obese or in bad health.

Well, dearies, here are a few home truths about weight loss and being healthy.

1.       There is no shortcut to being healthy and fit, so please stop wasting your money on fad diets and gimmicks. The companies making them did their research and realized that there is a huge market for weight loss products for gullible people and came up with claims that they can never really back up long term. Their aim is to make money and maximize their profits so you’ll find that the products never work as good as they promise and you always end up going back and spending more money. In the end, it is a vicious cycle, except you decide to become more sensible and take your health into your own hands.

2.       When trying to lose weight, you are better off with eating real foods and watching your portions, as most diet products contain chemicals such as:

·         Aspatame (E951) which is used in creating a lot of diet foods and drinks

·         Acesulfame (E950) used in diet drinks

·         Polyols, xylitol, Sorbitol etc used in making diet gums and sweets

I know to you, it may sound ok, but do you really want to eat food that contain chemicals you can barely pronounce? Do you really want to eat foods that often leave you with side effects such as stomach aches, depression, dizziness and even CANCER? And yet, we wonder why our generation is plagued by this dreaded disease? Havent you ever heard the saying – ‘You are what you eat?’

3.       A lot of weight loss medications contain powerful stimulants that can cause serious ailments. Take for instance Sibutramine which is present in weight loss dietary supplement such as Slimming beauty bitter orange slimming pills, or the more popularly known drug called ‘Meridia’ which has now been banned in most countries. This drug causes Cardiovascular issues such as stroke and heart attacks. Some diet drugs may also cause elevated blood pressure, headaches, vomiting and insomnia. Dietary supplements are always a big drug safety issue as most of the time, we really don’t know what’s in it and the manufacturers are not under any real obligation to state that on the packaging. Some contain caffeine which will only give you a kick (you’re better off drinking several cups of coffee black)and some contain additives which are illegal and you cannot even get them with a prescription. So, even if you do lose weight, you may end up with an unpleasant side effect or even dangerous cardiac issues. That said, why would you knowingly do this to your body?

4.       A very low calorie diet will always leave you feeling deprived so you’ll always feel the temptation to binge. Plus, you will lose muscle weight instead of fat and end up with a body that jiggles instead of one that’s smooth and taut. You also risk being malnourished AND research shows that people who follow fad diets always end up gaining the weight faster. Also realize that you did not put on the weight overnight so why the hell are you trying to lose it overnight? It can cause dryness of the mouth, headaches, dizziness, fatigue and weakness, cold intolerance, dry skin and nails, menstrual irregularities in women, hair loss, constipation, irritability and confusion, inability to concentrate, mineral and electrolyte imbalance etc The list goes on and on. Plus being on a very low calorie diet can lead you down the path of eating disorders such as bulimia and even anorexia (if you get caught up in counting the numbers).

Scary right?

So what should you do to lose weight?

Watch out for the next part of this article….

Exercise to tighten tummy in 9 Minutes

Looking for an easy work out that will help tighten your abs?

Climbing a Rope Crunches 12 reps Lie on your back with your lower back flat to the floor, legs extended in line with the hips, ankles crossed, and arms reaching up in line with the shoulders. Exhale and engage the abs to lift your shoulder blades off the mat as you reach your right hand up and to the left as if climbing a rope up. Inhale and lower back down to the starting position. Exhale and engage the abs to lift your shoulder blades off the mat as you reach your left hand up and to the right as if grabbing a rope and climbing higher. Inhale and lower back down to complete one rep.
Bicycle Crunches 10 slow reps, 8 fast reps Lie on your back with your abs engaged, legs in tabletop (knees bent in line with the hips, shins parallel to the floor), hands behind the head for light support. Exhale and crunch up, twisting from the waist to bring your right elbow towards your left knee as your opposite leg extends. Inhale and return to center, keeping shoulder blades lifted. Exhale switch sides to complete one rep.
Toe Touch Crunches 8 reps Lie on your back with abs engaged, left foot flat on the floor (and left knee bent), right leg extended up in line with the hip, right hand behind the head and neck, and left arm extended up in line with the shoulder. Exhale and engage the abs to lift the shoulder blades from the mat as you reach your left hand towards your right toes. Inhale and lower your shoulder blades back down as your lower your right leg towards the floor (as far as you can without arching your back), and your right arm overhead to complete one rep. Finish all reps on this side before switching.   For more please visit http://www.sparkpeople.com/resource/fitness_articles.asp?id=1096	Continued

Celebrities losing Post pregnancy weight

Ever wondered how Hollywood mothers get so thin quickly after pregnancy? Whilst you, a mere mortal is struggling to lose your baby weight 2 years post pregnancy? Well, the major difference that motivates them to lose weight is the fact that their ‘looks’ is their source of income and if they look a mess they lose business opportunities. Another is that they are constantly scrutinized by the tabloids, media, tv industry and even us, the Public. I mean who remembers the negative comments Ashwarya Rai Bachchnan, a woman once revered as ‘one of the most beautiful women in the world’got when she failed to lose her Post baby fat.

As much as doctors will say women should focus on taking care of themselves and their babies in the first few post partum months, these celebrities know they need to do what it takes to lose the excess weight.

Take our beloved Halle Berry who gained 35 pounds (about 15kg) after pregnancy. Her strategy for weight loss was to work out until she was 7 ½ months pregnant in order not to put on much weight in the first place. About 4 weeks after child birth, she started exercising with some cardio and stretching 5 times a week. She switched her cardio every week in other not to get bored with working out. She also ate small meals every few hours, avoided sodium rich foods which cause bloating, as well as stayed away from fried foods as this affects her blood sugar levels (she has Type II Diabetes), ate home made soups made with vegetables and beans, so were filling and ate a lot of leafy greens such as Spinach and Kale.

Another Strategy is that used by Gwyneth Paltrow and Debra Messing  who breast fed their babies to lose pregnancy weight. Yes, you heard right! Women burn as much as 500 calories a day producing breast milk whilst breast feeding.

Nicole Sullivan from Kings and Queens of comedy lost her pregnancy weight and even weighed less than she was before she got pregnant by sticking to a 1100 calorie diet whilst allowing herself one cheat day a week during which she was allowed to have Pizza. She also exercised by walking her dog or lifting her baby.

Our dearest Heidi Klum, was after all not a demi goddess, as she lost 30 lbs in 6 months after pregnancy by motivating herself to exercise with photographs of her nude body ever week to keep track of the way her body was changing…..she also breastfed.

Catherine Zeta Jones lost 50 pounds post pregnancy with the aid of Atkins diet by eating more low carb foods and high protein food…i.e. Lots of proteins and vegetables

Gabrielle Reece, a volleyball player and sports and fitness model lost 34 pounds in 5 months by going back to being naturally active doing Pilates, swimming, circuit training and following a diet of weight loss aiding foods such as oats, brown rice, salads and healthy proteins. And whenever she had sugar cravings, she would have some dark chocolate.

So, whats my advise?

The one thing that sticks out from all the information above is to lose your Post pregnancy weight, there is no magic. You need exercise as well as a good diet plan. So, treat exercise like an appointment and schedule it as part of your day, otherwise it will not happen. Since it’s too early to do any rigorous form of exercise, opt for easy cardio exercises such as walking or biking. Aim for at least 1 hour, 5 times a week to get optimal results. To sculpt your body, follow it with Pilates or Yoga or even Stretches at least 3 times a day for about 30 to 45 minutes.

Also, aim to eat right, by selecting a diet plan that will work for you….something you will stick to, find nutritious but will lead to weight loss!

 

TIPS ON LOSING BELLY FAT

Hey All!

Sorry I have been gone for a while! You know how we all are always trying to lose some weight especially around our midsection……I go to the beach sometimes and I am so vain, I need to look great in my bikini! So here are some easy tips to help your belly fat in check pr even lose weight there!

v  CARRY WATER EVERYWHERE TO START LOSING STOMACH FAT

Whether you’re on a weight loss journey, you’re trying to lose belly fat, or you’re just trying to be healthier. It’s always a good idea to keep well-hydrated and to do that, you’ll want to keep a bottle of water handy with you everywhere you go. Sip from it every now and then, you’ll feel fuller, more invigorated, and you’ll also be a lot less likely to indulge in sugar-laden soda or juice if you’re not thirsty. This is a sure way to lose stomach fat fast, try it for a week and you’ll see what a difference it makes.

v  NEVER SKIP BREAKFAST

Skipping breakfast can actually be one of those things that cause stomach fat. If you don’t eat after many hours of sleeping, your body goes into starvation mode. This is bad news for shedding belly fat as it shows your metabolism down in an effort to save energy and burn less calories. A lot of dietitians’ advices that the best breakfast is a heavy one.

v  CUT OUT FAST FOOD

Fast food is the worst culprit in the battle against stomach fat. It’s convenient, sure but it is loaded with calories and fat which lead straight to our problem area. Skip fast foods or at lead opt for healthier fast food option, like salads[ without fried chicken or calories- rich ranch on them] instead of fries. But if you are really set on losing stomach fat fast. Avoid fast foods altogether.

v  CUT OUT SODA

A serving of soda contain more calories with none of the nutritional value. Many of those calories come from high fructose corn syrup, which our bodies don’t really know how to process, and often ends up turning into belly fat. Ditch the soda and save those calories for something much better.

v  DON’T STARVE YOURSELF

Starving yourself will not help you burn belly fat. Cut calories, by all means, especially empty calories but to be healthy and lose belly fat, you need to eat well. Starving yourself is dangerous, terribly unhealthy and it won’t work anyway. In addition, don’t feel you have to deprive yourself all the time either just because you want to lose stomach fat. But you can have a small dish, once in a while, to keep the edge off your craving, and to remind yourself that life is good.

v  DRINK A GLASS OF WATER BEFORE YOU EAT

If you’re thirsty, you’re going to eat more. Isn’t that strange? But it’s true. So before you sit down to eat, drink a glass of cool water, wait a few minutes, then dish out your sensible potion and begin to eat much better. Rather than eating three large meals every day, switch to five smaller meals: a light breakfast, a mid- morning snack, a light lunch, a mid- afternoon snack and a balanced dinner. Smaller portions more often will keep you from feeling hungry.

v  CUT DOWN OR ELIMINATE ALCOHOL CONSUMPTION

Aside of the effects alcohol has on the liver, drinking alcohol slows down the body’s natural fat burning process. An occasional glass of red wine is probably the best option as not only is it low-carb but it has some other health benefits.

Remember excessive consumption of salt makes the body retain water. This makes the abdomen appear bloated. We can get enough salt from our diet without needing to add it to our food. Also junk foods contain a lot of salt and are best eliminated in order to lose excess fat.

Think about what could help to stay motivated. Keeping a food diary, joining an exercise class maybe with your best friend or rewarding yourself for small success are great ways to keep you on your toes. But most importantly, if you do hit a low. Don’t punish yourself or binge.

Healthy breakfast Idea!

 

Here's what I had for breakfast today! 

A healthy Oat Gallette a la Dukan diet style! It's almost a pancake, but a healthier version!

It was really delicious and very healthy. Ingredients?

2 tablespoons of Quaker Oats

2 Splenda packets

1 1/2 tablespoons of 0% fat milk

I egg white

In a bowl, mix oats, Splenda, milk and egg white whisking as you add a little water. Consistency should not be too watery.

Heat pan. Spray pan with Canola oil or olive oil. Pour in mixed ingredients and fry. Flip over. 

Viola! Nicely served with a cup of some herbal tea.

 

We are our greatest Critics!

We are our worst critics! There's always something or some part of us we do not like or are unhappy about. One has to look at beauty magazines or go online and we are dazzled by images of perfect, six packed, slender celebs all looking glamorous, but we really don't understand how much time and effort they put into looking so good.....sometimes the images are even airbrushed and we all know that and yet, we still criticize ourselves!
I'm constantly hounded by comments from both friends and clients such as-
     "I hate my legs!"
     "I'm so fat, it's disgusting"
     "I hate my body, I cant even fit into my clothes"
What we don't understand is that these words are actually disturbing in the sense that they are roadblocks to your journey of attaining your goals. The amazing part is, I often get these comments from either sized people - fat or skinny, we are all the same.
In fact, quite recently, I met a client who wanted to go on a "super fast" cleanse to lose like 8kg.  Problem was, she is a UK size 8. But as far as she was concerned, she had abdominal fat and her thighs were enormous. Of course I refused to place her on the Plan. Yes it would have been nice to earn a few bucks from her, but the truth was whether she went on the cleanse or not, she would still have the same problem as what she really needed was to exercise and do a few core defining workouts as well as squats to build her thighs and maybe restrict a few carbs she was loading on.
A lot of us walk around unhappy about our bodies, dreaming of having the perfect bodies, but our lifestyle says nothing of those dreams as we sabotage getting results by bingeing, eating fast food daily, drinking alcohol and not getting enough sleep.
We all have human flaws. What makes a great difference is to decide to either improve on what you have OR accept what you have.
Take a moment and reflect on how harsh you are about your Imperfections. If you are on a path to bettering yourself, realize that these negative thoughts will only hold you down. Cos sweetie.......There is no perfect and even if you were perfect, it wouldn't make you happy!

You are not Perfect. You're amazing!

I read this amazing article on Primaltoad.com which completely resonates. We all aim for perfection, when in reality we are all different, with various strata for measuring Perfection. This article reinforces the fact that we can never be perfect, but we can be amazing!

I hope this inspires you as it's done for me!
You are amazing. Seriously. Believe it. Now. Say it out loud: “I am amazing.”
You are not perfect. You will never be perfect. Perfect does not exist. Do you know what this means? Freedom! You no longer have to chase perfectionism. The entire world is filled with imperfections. Your imperfections are what make you unique. They make you special. They make you, you.
The world loves you. You are surrounded by love. If someone makes fun of you, they are either joking and just want a good laugh (who doesn’t?!) or they are serious because they don’t have their happiness hat on in that moment. No one will make fun of someone without joking while wearing their happiness hat.
You are not perfect. You are amazing.
You are alive! Take a few deep breaths. Isn’t it amazing that while reading the words on your screen you were able to breathe without even thinking about it? And if you want, you can breathe consciously. Walking is the same way. You don’t have to think about putting one foot in front of the other in order to walk. You just walk. It’s automatic. But you can consciously walk too. Try it. Barefoot. Focus on your legs. Feel all your muscles moving. Squeeze your booty. Fun, eh?
Do you believe? Believing is the first step. If you believe that you are amazing then you are. If you believe that you can do anything then you can. If you don’t believe then action won’t follow.
Instead of sitting on the sidelines, get in the game. Once you’re in, you must take action. You must do something, anything. You will fail. This is a good thing. As a baby you first learned to crawl. You became an expert at it. Then you tried to walk. You stood up, took a step and then fell down. Uh oh! But you never quit. Next time you took 2 steps. Then three. You kept falling. But you never stopped trying. Eventually, you learned how to walk without even thinking about how to do it. All those baby steps added up to success.
If you forever believe that you are amazing (it’s the cold hard truth) then you will not be afraid of failure. You may not know what you want. That’s OK. Take action. Follow your heart. Life is a journey full of uncertainties. Full of imperfections. These imperfections are what make it beautiful.
You are not perfect. You are amazing. 

The S Secrets!!!!!

Just some things you never considered about sex! You best be over the age of 18 to be reading this......

SEX IS A WORKOUT
Did you know that 20 minutes of physical passion can burn up to 150 calories, aside from boosting your heart and lungs? Studies actually show that having sex at least twice a week almost halved the risk of heart attack in men. Muscular contractions during intercourse work the abs, pelvis, thighs, bum and arms. Be sure to experiment with different positions and you'll notice the benefits even more.....beats going to the gym right?

IT'S AN EGO BOOSTER
Feeling desired by your partner helps build your body image and boosts your confidence. The better you feel about your body, the more sex you'll want to have which means you'll exude more sex appeal

ORGASMS LESSEN PAIN
Sex triggers the release of endorphins which are the body's natural pain killers. Having an orgasm is a cheap, easy way of dealing with pain and will take your mind off it. In other words, having a headache is no longer a valid excuse to abstain from sex- it would cure it!

HAVING AN ORGASM HELPS YOU WITH THE ZZZZS
when you have an orgasm, your body is flooded with lot of feel good chemicals such as oxytocin, which is known to aid sleep. So, come on, curb that insomnia with some passionate sex.

ITS A NATURAL ANTI DEPRESSANT
Serotonin is one of the compounds released during sex, which is the same chemical that's in short supply during periods of depression. By increasing levels of serotonin through sex, you help alleviate a low mood.

SEX CAN REDUCE CANCER RISK
Evidence actually shows that regular lovemaking can lower your partners risk of developing postcard cancer, as frequent ejaculation helps prevent build up of seminal fluid, reducing risk of inflammation and even cancer. Research by National Cancer Institute found that men who ejaculated four to seven times a month over their lifetime had an 11% lower chance of developing postcard cancer, while those who ejaculated 21 or more times a month cut their risk by 33% ( Now isn't that an incentive)

ITS AN ANTI AGEING ELIXIR
Regular sex will not only make you feel younger - you could look it too.a study found that couples who had sex at least 3 times a week appeared on average 10 years younger than those who were less active. Sex can also make you live longer with studies showing people who make love twice a week are 50 percent more likely to live longer than those who do so less often.


Now what could be a much better reason than all of these to enjoy more bedroom time?


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