HEALTH FOOD SUPPLEMENTS - YOUR CONSUMER GUIDE
Health food supplements are one of the hottest selling products in the market these days. Their total consumption values billions of pounds in the U.K. alone. Recent surveys show that more than half of the adults in the U.S. and U.K. consume health food supplements in different forms, such as tablets, capsules, powders, soft gels, gel caps and liquids.
The increased consumption of health food supplements can be attributed to public awareness of health issues and improved standard of living in our society. Many studies have shown that there is a close correlation between health and nutrition. Insufficient supply of nutrients can weaken our body's defence mechanism, causing medical problems from common ailments to more severe illnesses in the long term.
There are different types of health food supplements, including macronutrients (amino acids, proteins, essential fatty acids), micronutrients (vitamins and minerals), enzymes (digestive enzymes and antioxidant enzymes), probiotics (beneficial bacteria in the gut), and herbal supplements. These supplements have unique functions in our body. They are either essential for life and good health, modulate our immune system or help with liver detoxification, digestion, mental clarity, etc.
Many people argue that there is no need to consume health food supplements as long as you have a healthy lifestyle and eat a balanced diet. While this may be true, the fact is maintaining a healthy lifestyle and proper diet is difficult to achieve by many people.
Over the past few decades, the green revolution has changed the farming practices over the world. We use more chemical fertilizers, more pesticides to grow the food produce in order to increase harvest and shorten the growth period. As a result, soil nutrients and the population of beneficial soil bacteria are depleted rapidly, and the produce we grow today contain less micronutrient than before.
A stressful lifestyle, improper eating habits, imbalanced diet and increased exposure to chemicals such as environmental pollutants (air, water) and pesticides, drugs, hormones, heavy metals in foods also weaken our body gradually.
Although health food supplements can be beneficial to our health, consumers should still choose the products carefully. Currently, there is little regulation on the quality of health food supplements. Composition of some health food products may not match the label claims and the quality of raw materials and finished products is not guaranteed. Therefore, consumers should only buy from reputable health food manufacturers, read the labels carefully and read more related literature.
Here are some general rules for buying health food supplements:
1) Supplements made from whole foods, natural sources are better than the synthetic ones. They are more bioactive, can be absorbed readily, and less likely to be contaminated by chemicals such as coal tars used in chemical synthesis.
2) Protein-bonded vitamins and minerals (vitamins and minerals in organic form, binding to amino acids) are more bioactive than the inorganic forms.
3) Buy supplements using safe extraction methods, such as cold pressed extraction or supercritical extraction. This can avoid the harmful residue from chemical extraction.
4) Herbal concentrate and extract are usually more effective than the raw herbs.
5) Organically grown or wild crafted herbs are less likely to be contaminated by heavy metals, pesticides and other chemicals.
6) Read the labels, do not consume more than the recommended dose.
7) Be careful when consuming certain herbal supplements, such as Ma Huang / ephedra, Kava Kava, comfrey, etc. Some studies have shown that these herbs may cause severe side effects to some people. Stop use if unusual signs appear after consumption.
8) Some health food supplements may interact with drugs, either by decreasing or increasing their effects. Consult your doctor if you are currently taking medications.
9) Pregnant and nursing women, people with specific medical conditions such consult the doctors when consuming health food supplements.
10) If in doubt, contact the supplement manufacturers or distributors for more information of their products.
11) Health food supplements are available in many places, such as food shops, health food stores, pharmacies, supermarkets, department stores, online stores, etc. Be a smart consumer, compare the price and service before purchase.
Rita, The Coach x
EAT YOUR STRESS GOODBYE - STRESS REDUCING DIET
When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
- Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
- Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
- Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
- Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.
- Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
- Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
- Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavour of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
- Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
- Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
- Fermented foods – last but not least, eating fermented foods such as yoghurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yoghurt actually have a direct effect on your brain chemistry and transmit positive mood and behaviour regulating signals to your brain via the vagus nerve.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yoghurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet that is healthy and balanced.
In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall but can improve your mental health and stress levels, too.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yoghurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yoghurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods that are good for your mental health.
Love
The Coach xx
HOW TO BUILD MUSCLE AND LOSE FAT WITHOUT STRICT DIETING!
How many times have you heard a friend say, "I am on a diet"? Then what happens is your friend would lose some weight for a while before putting them all back on again.
I'll bet you have also seen someone say that "Cardio is the best for losing weight". This person would then religiously pound the treadmill but results are agonizingly slow. Soon, he gives up and gains back all the weight he had lost, and sometimes even gaining some extra kilos!
Ah, so you thought you've finally found the answer to permanent weight loss. You went on a strict diet and ran your heart out. You dropped kilos real quickly. But somehow, something is wrong when you look into the mirror in your birthday suit. Yes you have lost some weight, but somehow your body shape isn't as flattering as you would like it to be. And then suddenly, you hit a plateau.
No matter how strict your diet and cardio workouts are, your weight just simply refuses to drop any further. Then horrors of horrors, you actually start to gain some weight! You get disillusioned because with the unrewarding program and soon you succumb to 'guilt food' more often, and the weight comes right back up once again. The program fails and you blame it on your bad genes. Why???
Here's why. Firstly, take a good look at the title of this article. It's to "Fend Off Fats" and not "lose weight". My point is, by merely losing weight, you will also lose some muscle mass in the process. By losing muscles, you will lose body tone and thus your metabolism rate for burning calories will slow down. Therefore, you have got to build muscles while losing fats. You may even gain some weight because muscles are heavier than fats.
To lose fats and keep them off permanently, you have to combine healthy eating habits, incorporate cardio exercises and lift weights to build muscles. For every kg of muscles you pack, you will burn an extra 70-100 calories per day even without doing anything. Can you imagine the benefits of building up 5kg of extra muscles? You will be burning 350 to 500 extra calories a day even if you just laze around. You'll be burning a Big Mac everyday! To further illustrate my point, 1 kg = about 7,700 calories, thus if you burn 500 calories a day because of the extra muscles you have, you will be burning off about 1 kg every 2 weeks simply because of your higher metabolism rate!
You'll also look good, healthy and well-toned too! Is it any wonder why bodybuilders eat so much but do not put on fat as easily?
Everyone knows that intensive cardio and strict diets cause you to lose muscle mass along with fats. So while you will lose some weight at the beginning, you will look like, well, just a smaller version of you without any muscle tone. That's not what we want is it?
So, as you lose more and more muscles, your metabolism begins to slow down. On top of that, your body will start conserving fats and 'eat' your muscles for energy because it is reacting to your strict diet. What happens then is that you will hit a plateau and no matter what you do, you will not reduce anymore weight and your fats will start creeping up again. This, in a nutshell, is the 'yo-yo' dieting effect that we hear so much about.
Losing fats is simple. And notice that I said 'simple' but did not say that it is 'easy'. My pointers will be simple to understand, but the execution will take determination and discipline on your part. It is a lifestyle change to keep the fats off permanently and you will be glad you did because you will get used to the changes in only a few weeks. By then, it will become a cultivated habit for you, especially when you are rewarded with a fitter, healthier, hunkier you, together with a glowing complexion to boot!
Here is how you do it. Simply, losing fats just means you must burn more calories than you consume. Period.
Lift weights with compound exercises - Forget those puny biceps curls and tricep push downs. Go for big muscle groups like legs, back and chest routines. Why? Because you are working with bigger parts with more mass, and that means more body parts are working, translating into more calories being expended. If you are fit, do giant sets (4 or more exercises or sets with no rest in between sets or exercises).
Here's an example. Do only one set of each exercise with no rest in between the exercises. Choose a weight of about 60%-70% of what you normally lift and go for at least 25 reps. Do more if you can or until your muscles are fatigued, then stop. Leave the gym. The whole routine should not take you more than 40 minutes.
After thoroughly warming up, start with squats, then dip, bench press, barbell row and military press. Sounds simple? Not so. You will be huffing, puffing and sweating profusely. What is achieved? You will have combined a cardio workout with a lifting workout and your metabolism will burn for the next several hours. Do this 3 times a week with at least a day's rest in between lifting days.
After 4-8 weeks, change the sequence of the exercises. So if you usually squat first, then squat last. Then after another 4-8 weeks, change some of the exercises, like substituting squats with deadlift, or barbell rows with lat pull down. This is to shock your muscles so that they continue to adapt and grow.
For cardio, go for a run first thing in the morning before breakfast. If you are jogging at normal speed, sustain the jog for at least 45 minutes. If you are running at 65% to 80% of your maximum heart rate (you will be panting and unable to sing or complete a sentence while running), then 20-30 minutes will be enough. Anything more than that may cause muscle break down. You may intersperse the speed with slower jogs in between to catch your breath. Do these 5-6 times a week.
Eating habits? Just eat less of what you normally eat. For example if you have 2 slices of bread with 2 eggs in the morning, now take just one slice and an egg. Just eat half of what you eat but eat more regularly. Have 5 to 6 meals a day if you can. This is to feed your body frequently so that it will not go into starvation mode and start to conserve fats. At the same time, it will boost metabolism because your body burns calories while digesting the food. Chuck away all soft drinks, sugary drinks and stop adding sugar into your coffee and tea. Just by abstaining from sugary drinks, you may already have gotten rid yourself of 200 calories per day. Drink plenty of water instead and double the amount if you can.
Oh, by the way, all work and no play makes Jack a dull (and very tired) boy. Do choose a day to relax a week. No exercise on that day. Indulge in your favourite food if you must. Hey, pat yourself on the back and reward yourself for passing another gruelling week. After all, your body needs to recover too.
As you reach your fat loss goals and you are happy with your muscular development, you can then take things a little easier. Hit the gym less frequently, have shorter runs and even relax a little in your diet. Because of your greater musculature, your body is now a fat-burning machine. You have earned that luxury.
Simple? Sure. But do you have the determination enough to lose those fats and keep them off permanently? Who said you must go on a strict diet to lose weight and keep the fat off forever? It's your call folks!
YOUR CHILD'S HEALTH (AND ARE YOU OVERDOSING THEM WITH MULTIVITS?)
It is the belief of most parents that children are eating a relatively healthy diet, but if not, they throw up their hands and give up. Children are then plied with multivitamins. Though this is not a bad thing to do, many children think they are candy especially now that they come in gummy candy, gumballs, and cute animal and cartoon characters.
This is extremely serious because if they are with a kids reach, they could be taking more than you know about. If there is the remotest chance your child has ingested too many, immediately call Poison Control and get them to the emergency room.
If your child overdoses with multivitamins with iron your child could become seriously ill or die. All manner of medications must absolutely be kept out of the reach of children. If you think your child needs them generic multivitamins are fine but for the most part, children get a lot of their vitamins in their diets.
If your child is either allergic to dairy products or won’t eat them, calcium will need to come from other sources. A consultation with your child’s pediatrician is important. One vitamin daily is all a child needs even if his diet has been questionable for that week.
The absorption of other vitamins could be blocked if there is too much of any one vitamin. For example, too much calcium can prevent the absorption of other vitamins such as iron. Healthy food choices are not a child’s priority you can expect to be giving your child vitamins well into their teens.
Before buying vitamins you should know that opinions about vitamins with iron for children vary greatly. One belief is that you should, in fact, be giving vitamins with iron. Another philosophy is that never should a child be given vitamins with iron in them.
In infancy my own child showed signs of iron deficiency as an infant. Always check with your child’s doctor; my child’s doctor put him on iron fortified vitamins and he is healthy now. A disease called Hemochromatosis is caused by too much iron in the blood.
The iron becomes unusable by the body and it is not washed out of the body easily. It is almost always a fatal disease and can cause serious health issues. Calcium helps build strong bones and muscles and is a very important part of your child’s diet.
Calcium is a mineral. Kids who eat ice cream, yogurt, and cheese or who drink milk usually get enough calcium from their diets. Some do not like dairy products, still others are allergic to them. Children can be assisted in getting what they need by consuming calcium fortified juices, cereals and vitamins.
Drinking fluoride treated tap water and bottled water and/or using fluoridated toothpaste is enough for most children. Your child should not be given fluoride supplements without checking with your pediatrician. Your child’s teeth could be permanently stained if they get too much fluoride.
This defeats the purpose of the treatment of water and the use of toothpaste meant to protect your child’s teeth. Infant multivitamins in liquid form are available and usually administered with an eye dropper.
The drops contain vitamins A, C, and D and may have added iron. Also they may have other vitamins and minerals such as thiamin, niacin, riboflavin and vitamin B-12. Chewable children’s vitamins are available in the forms of cartoon characters and/or animals. Now vitamins are available in gummi candy and gumballs.
Try buying gumball vitamins or cartoon characters if your child is difficult about taking vitamins. Your child should always be supervised while he’s taking his vitamins. My son never gets to take his vitamins on his own, I give them to him.
He may or may not take it or he could take too many. Children’s vitamins could be a very good thing but too much of a good thing could be fatal. They should not be left in the reach of children. Eating what is right is not your child’s top priority so giving him vitamins may offset some of that.
Adjustments to child’s diet should always be discussed with your child’s pediatrician, it’s better to err on the side of caution. It’s fine to have fun shapes but your child could think they are candy and they should be kept out of reach of children or locked in a cabinet.
The Coach xx
LOSE WEIGHT OR LOSE 13 YEARS!
We hear it all the time…lose weight for your health. Few people, however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.
In January 2003, the Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults. The study showed an obese 20-year-old white male, (5'10")178cm and weighing (288 pounds) 130kg was estimated to lose 13 years of his life as a result of obesity.
It is now well-researched that a Western diet that leads to obesity may actually act to stimulate the growth of cancer cells. It is never too late to improve your health through healthful eating and adopting a more health-giving lifestyle. Here are simple steps to follow which can make an immediate improvement to your health and vitality.
- Check to see if you are overweight or obese.
To find out your BMI you need to divide your weight (measured in kilos) by your height (measured in metres) squared. If the result is greater than 25, your health may be improved by losing weight.
- Match your diet to your body’s requirements.
If you eat and drink more calories than your body requires you will put on weight. Learn to control calories and portion sizes, make recipes leaner, and infrequently eat from fast food restaurants. Also, learn how to snack with healthful choices.
- Colour your diet with a large variety of colourful, cancer-fighting fruit and vegetables.
There are seven different colour ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruit and vegetables, we are extending our consumption of cancer (and other disease) fighting nutrients.
- Eat lean protein with every meal.
Protein provides a powerful signal to the brain providing a longer sense of fullness. The right source of protein is essential to controlling your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit; the white meat of chicken and turkey, seafood such as shrimps, prawns, scallops and lobster and ocean fish or vegetarians may prefer soy based meat substitutes.
- Rev up your metabolism with activity.
If you want to enjoy a lifetime of well being, exercise is a key ingredient. Thirty minutes activity each day that takes as much effort as a brisk walk is recommended for adults. Children should be active for an hour each day.
- Get support to ensure you develop a healthful eating plan and reach your goal weight.
A study, “Effects of Internet Behavioural Counselling on Weight Loss in Adults at Risk of Type 2 Diabetes” shows that participants who had the support of weight loss coaching lost more weight than those who didn’t. The study concluded that the support of a weight loss coach can significantly improve weight loss results.
Being overweight or obese has been identified next to smoking, as the most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it’s never too late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.
The Coach xx
HOW TO LOSE WEIGHT OVER CHRISTMAS
You know you want to stay healthy and fit over the holiday season, but it can be hard to stick with your diet. With all the sweets and tasty food around, it's easy to end up gaining weight instead of losing it!
If you're trying to lose weight over the holidays, fear not! You may think that a month-long break from healthy eating will see you gaining pounds, but you may be surprised to learn that there are easy ways to keep your diet on track. Here are some simple tips for how to stay on track with your diet during this time of year:
Don’t go to a party famished
- Eat a healthy meal before you go to the party.
- Have a light snack before you go to a party if it’s close by and you know there will be food at the event.
- Avoid alcohol at parties, or at least limit your intake of alcoholic beverages to one glass of wine per hour (for women), or two glasses of beer (for men). If possible, avoid drinking alcohol altogether because it makes it harder for your body to burn fat – especially if you drink on an empty stomach!
- If hungry when at a party, eat only healthy foods like nuts and celery sticks with peanut butter so that when hunger strikes again later on in the night, you’ll have something nutritious ready instead of resorting back overindulging with junk food!
Make veggies the star of your dinner
One easy way to cut calories is to make veggies the star of your dinner. Vegetables are low in calories and high in nutrients, making them the perfect addition to any well-balanced diet. Low-calorie vegetables include: broccoli, asparagus, cauliflower, cabbage, carrots, cucumber, green beans, mushrooms (yes!), onions (yes again!), peppers and spinach.
Tomatoes are also good for you but tend to be higher in calories than other types of vegetables because they're quite rich in water content - so if you want to enjoy their benefits without adding too many extra kilojoules or grams of fat into your diet then try eating them separately from meals rather than adding them on top off something else that's already been cooked or prepared with lots of oil.
Cut down on meats
As with other foods, there’s a lot of variation in the nutritional quality of meat. For example, lean red meat can be a good source of protein, but it also contains saturated fat and cholesterol. So reducing your intake is a good idea if you’re trying to lose weight.
If you do eat meat, try to make sure that it isn’t the only thing on your plate. It’s better to have half an avocado or some veg than just a piece of chicken breast - not only because this will fill you up more but because it will leave less room for dessert!
Make sure you get enough protein from other sources as well: nuts are great for this (and they tend not to raise blood sugar levels like dairy products often do)
Choose low-calorie snacks
Choosing the right snacks is essential to weight loss success. The right snack can help you feel full, and keep your energy levels balanced throughout the day. What's more, it's important to choose healthy snacks that are high in fibre, protein and vitamins and minerals. Here are some examples:
- Fruit - A great source of sugar-free energy. Try eating a whole orange or apple as a snack instead of something packaged with added sugars like chocolate bars or sweets.
- High-fibre crackers - These aren't just lower in calories than normal crackers; they also contain more fibre than many other snack foods.
Focus on desserts you can share
If you're worried about splurging on desserts, try to find a way to share with friends and family. If there's one thing we've learned from the holidays, it's that people love sweets! Let your loved ones know that you want to share a sweet treat with them so they don't feel left out. The more people involved in eating a decadent dessert, the better your chances of keeping things under control.
If sharing isn't an option for whatever reason (maybe someone has dietary restrictions), then opt for something low-calorie but still delicious—just make sure not to overdo it! One of our favorite ways to indulge is by whipping up some healthy recipes: fruit parfaits or smoothie bowls are both great options because they can be easily shared among many people and contain far fewer calories than most traditional desserts you'll encounter over Christmas time.
Have a plan for alcohol
Another great way to lose weight over Christmas is to plan ahead for alcohol. We all have those days where we go out and drink too much, and then feel like crap the next day. But it doesn't have to be that way!
Make sure you're choosing low-calorie drinks—sparkling water or vodka soda are good options—and avoid anything high in sugar. If you're going out with friends and want to get tipsy, make sure you have a plan for how much you'll drink (I know it's not fun, but if you're trying to lose weight over Christmas it's important). Drink water in between each glass of wine or beer so that your body gets a break from alcohol absorption into the bloodstream. And if you have a snack before going out (like nuts or olives), this will help prevent hunger pangs later on when everyone is eating their faces off at Christmas parties!
Workout or do physical activity every day.
This is the most important thing to do if you want to lose weight. Exercise not only helps you lose weight, but it also helps you maintain your weight loss. Hit the gym if you have time during the holiday.
Exercise can be a form of meditation and can help you relax. It also helps improve sleep quality and reduce stress levels, both of which are linked to obesity.
Need help in losing weight over Christmas
Weight loss over Christmas can be a daunting task, but it doesn't have to be. With the right approach and coaching, you can get it done in no time at all. Looking for support to lose weight? Contact Rita Trotter today!
LOSE WEIGHT OR LOSE 13 YEARS!
We hear it all the time…lose weight for your health. Few people however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.
In January 2003, the Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults. The study showed an obese 20-year-old white male, (5'10")178cm and weighing (288 pounds) 130kg was estimated to lose 13 years of his life as a result of obesity.
It is now well researched that a Western diet that leads to obesity may actually act to stimulate the growth of cancer cells. It is never too late to improve your health through healthful eating and adopting a more health-giving lifestyle. Here are simple steps to follow which can make an immediate improvement to your health and vitality.
-
Check to see if you are overweight or obese.
To find out your BMI you need to divide your weight (measured in kilos) by your height (measured in metres) squared. If the result is greater than 25, your health may be improved by losing weight.
-
Match your diet to your body’s requirements.
If you eat and drink more calories than your body requires you will put on weight. Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants. Also learn how to snack with healthful choices.
-
Colour your diet with a large variety of colourful, cancer-fighting fruit and vegetables.
There are seven different colour ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruit and vegetables, we are extending our consumption of cancer (and other disease) fighting nutrients.
-
Eat lean protein with every meal.
Protein provides a powerful signal to the brain providing a longer sense of fullness. The right source of protein is essential to controlling your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit; the white meat of chicken and turkey, seafood such as shrimps, prawns, scallops and lobster and ocean fish or vegetarians may prefer soy based meat substitutes.
-
Rev up your metabolism with activity.
If you want to enjoy a lifetime of well being, exercise is a key ingredient. Thirty minutes activity each day that takes as much effort as a brisk walk is recommended for adults. Children should be active for an hour each day.
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Get support to ensure you develop a healthful eating plan and reach your goal weight.
A study, “Effects of Internet Behavioural Counselling on Weight Loss in Adults at Risk of Type 2 Diabetes” shows that participants who had the support of weight loss coaching lost more weight than those who didn’t. The study concluded that the support of a weight loss coach can significantly improve weight loss results.
Being overweight or obese has been identified next to smoking, as the most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it’s never too late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.
The Coach xx
SUPPLEMENTS THAT CAN HELP BOOST BRAIN POWER (INCREASE YOUR IQ)
Would it not be great if you could just pop a pill and remember everything for an exam? Realistically, there are no supplements that can boost your brain power to such astounding levels. But, studies have shown that regular intake of certain supplements increases the ability to memorize. There are many herbs, supplements and foods that can improve your brain; the effect of which can mean improvement of memory, learning, concentration, attention, reasoning, social skills, decision making, and focus. If you can combine these ‘brain foods’ with sufficient rest and exercise, you will have boosted your brainpower in no time.
The brain requires a variety of nutrients to produce neurotransmitters – these are substances that control mood, behaviour, and mind. Studies have proved beyond doubt that nutritional supplements increase IQ and enhance learning ability. ‘Smart nutrients’ (cognitive enhancing supplements) are natural substances that improve human intelligence.
Ginkgo Biloba:
This substance has been used for thousands of years in Eastern cultures and is perhaps the most well-known of all memory enhancing herbs. It works by diluting the blood vessels in the brain and enhancing blood flow to the brain; thus supplying lots of oxygen to the brain. It also gets rid of harmful free radicals that damage brain cells. However, the results are not immediate. Taking the supplement continuously for a few weeks will start yielding results.
Green Tea and Black Tea:
Recent research has shown that these common constituents of the kitchen are very effective in combating the dreaded Alzheimer’s disease. The most significant result seems to be that these prevent the breakdown of acetylcholine. This is a key chemical involved with memory and is lacking in Alzheimer’s patients. The effect of green tea is more lasting than that of black tea, which lasts only for a day.
Sage and Rosemary:
A recent study shows that students who took sage performed better at a memory recall test. Scientists believe that sage contains substances that may increase levels of a chemical that transmits messages to the brain. Rosemary also helps stimulate the memory and alleviate mental fatigue. It also strengthens mental clarity. How exactly these substances help the brain remains ambiguous.
Vitamin B Supplements:
A healthy diet should provide you with all the vitamins that are needed by the body. But at times of stress and fatigue, the body gets depleted of Vitamin B. This deficiency prevents the functioning of acetylcholine. Vitamin B also helps carry oxygen to the brain and this does away with harmful free radicals. Some natural foods like liver, eggs, soybeans, lentils, and green beans are rich in Vitamin B. Vitamin B Supplements also help to boost the level of these vital vitamins in the body.
Iron deficiency:
The most common deficiency in most parts of the world is linked to iron deficiency. Poor concentration, diminished intelligence, and a short attention span are all attributed to iron deficiency. Iron helps carry oxygen to the blood and its deficiency leaves the brain sadly lacking in oxygen. Iron deficiency can be detected by a simple blood test. Iron-rich food like lean meat, beans, iron-fortified cereals, and iron supplements help raise the levels of iron. But absorption of iron becomes possible only in the presence of vitamin C. Garnishing iron-rich food with lime juice is one of the most effective and natural ways to ingest
Vitamin C with iron.
Water is an often overlooked but important necessity of the brain. The brain is 70% water, and a dehydrated brain works at a slower pace. Therefore it is necessary to keep the brain hydrated with plenty of water.
The Coach xx
101 OF HEALTHY NUTRITION - ULTIMATE GUIDE TO A BETTER LIFE
Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored into the equation or you could be heading for problems. Correct nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.
To function properly, your body must have the correct combination of nutrients:
Carbohydrates.
They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.
Proteins.
Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.
Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.
Fat.
Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.
Vitamins.
These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.
Minerals and trace elements.
These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.
You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colours as possible, this will help you to select from all five vegetable subgroups at least four times per week.
You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.
Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.
Excellent nutrition is the basis of a healthy diet, and it really is simple (once you understand the basics!)
The Coach x
HOW TO DO THE PERFECT PULL-UP!
For beginners, one of the most perplexing aspects of the pull-up might be determining why—why do we think so much about doing a pull-up in the first place? Why not concentrate only on the lat pull-down?
The only difference between the two exercises is really how and how well they target the same core muscles (primarily the upper back, chest, shoulders, and biceps). Simply, a pull-down enhances absolute strength (the capacity to pull down a certain amount of weight) while a pull-up enhances relative strength (the potential to migrate one's bodyweight along an axis of motion).
Furthermore, the prospect of using the lat pull-down machine isn't quite as exciting as achieving cliffhanger status. (Master pull-uppers have nothing to dread if they find themselves hanging from a ledge!) Putting heroic feats apart, one study discovered that NCAA swimmers were able to perform further pull-down reps and that pull-ups and lat-pulls were not strongly connected and could not be replaced for each other in a practice regimen.
Simply, shifting weight on a weight rack (the lat pull-down) is not the same as moving our own body mass (the pull-up). Since our muscles and gestures are connected, this is the case. The central nervous system and the kinetic chain are activated as the brain says so. Consider these two elements as separate nerves and joints that function together. Muscles burn, force is applied, and action happens as a result.
It's not because one solution is superior to the other. In general, all fitness is beneficial (except when it is not). However, depending on the objectives, certain types of exercise can be more beneficial than others. Closed kinetic chain exercises, such as the pull-up, typically win out. We're not even just suggesting that; science backs us up. When researchers placed two groups of professional exercisers through their paces, one with open-chain exercises and the other with closed chain exercisers, the closed chain group improved further throughout the six-week routine.
Practice
It's true what they mean about practice making perfect. However, training with improper form is more likely to complicate than improve pull-up results, so anyone hoping to achieve their first pull-up can start by perfecting the correct technique.
Now that the time has come, let's get to work on refining the pull-up.
1. Get a Grip
Grab the bar with both hands as you stand beneath it. Hands should be shoulders width apart, hands facing away from you. If you can't reach the counter, use a table, seat, or box to help you.) Wrap your hands around the bar until they nearly touch the tips of your fingertips, like in a traditional overhand grip.
2. Play Dead
A real pull-up starts with a dead hang. Your arms should be completely spread, your heart engaged, and your shoulders back while you hang from the counter. Maintaining proper form when pulling will help you resist swinging, kicking, or jumping, allowing you to master the motion using your muscles rather than momentum.
3. Pull (Up)
Start the pull by gripping the bar with your hands while working your upper body and core muscles. When your whole body moves toward the pole, imagine bringing your elbows back to your sides. Avoid straining your neck when trying to smash the plane of the bar with your chin. Pull until the head clears the bar with confidence, which marks the end of the upward step of the pull-up.
4. Get Down
Congratulations on your achievement! You killed the pull-up-up's part. You must, however, descend. The key is to steadily return to the dead-hang position. As you lower, keep a tight grip on the bar while allowing your arms to straighten. You should count your first rep until you return to the dead hang. Exclaim, "Nailed it!" high-five yourself, proudly pump your hand, all of the above, and so forth.
Get Ready for the Pull-Up
Realizing how to do a pull-up is one thing, but doing one would almost certainly take some time (and practice and patience). Rather than giving up on the pull-up forever, use these drills to get closer to the ideal pull-up.
1. Suspended Row
The suspended row is a closed-chain workout, close to a pull-up. Even so, instead of dangling from a bar, you'll be standing under one. Set the barbell on a Smith device or power rack so it's just out of range when you're lying face-up underneath it. With your arms shoulder-width away, palms out, and fingers around the counter, grab the bar. Place your feet firmly on the deck. Pulling your chest into the bar while holding your elbows close to your torso is the next step. This row can also be done on a series of rings. If the action is too difficult in any case, change the bar or rings so that the body is more upright.
2. Bent-Over Dumbbell Row
Get a pair of dumbbells for this free-weight exercise. On both hands from outside your knees, hands towards each other, bend at the waist to hold the weights. Arch the elbows up and up forward towards the walls, pulling the load and breathing as you do so, with a small bend in the legs, back upright, and shoulders parallel to the concrete. Squeeze the back muscles at the height of the movement, stop for a second, and then reduce the weight.
3. Assisted Pull-Up
Pull-up practice can be a bit of a challenge. The whole point is that dangling helplessly from a bar is not a good way to advance. Two issues are stopping us from pulling up. First, it's possible that we're being held back by a lack of power. (This is where movements like suspended and bent-over rows, which improve the arms and upper body muscles, come in handy.) Second, our strength-to-weight ratio could be holding us down. Simply put, our bodies are incapable of moving our bodyweight. Fortunately, there is a way to practice the pull-up with a little help.
4. Buddy Up
An exercise partner will assist you by softly moving up and squeezing your knees, decreasing the amount of weight you need to go up. Cross your legs and dead-hang from the bar as normal. This is where your buddy comes in to get you up by supporting your ankles and pulling you up. Ascension has only been a bit smoother.
5. More Like Machine Fun
Most gyms have a couple of supported pull-up devices, which operate in the same way as your exercise buddy by supporting your body and lowering the bit of load you have to lift. Set the pin on the machine's weight stack to begin. (On most fitness machines, the position of the pin decides how much weight you can move.) The placing of the pin, on the other hand, shows how much input you'll get from the machine.) Climb onto the board, kneel, and grab the bar as if you were doing a flawless pull-up until the weight is set. The platform will rotate with you as the support arm falls, with the counterweight protecting you in the range of movement.
6. I'm With the Band
Flex bands are giant elastic bands that can be used for several aided or mobility activities. The band is clipped around the top of the bar to help master the pull-up. Step your foot into the base of the band while it hangs. Take hold of the bar and note that you're rising, encouraging the band to assist you. The banded version is more powerful than the aided pull-up machine because it engages core and stabilizer muscles in the exercise. (Be cautious when entering and exiting the band.) There's a possibility it'll snap back with a vengeance.)
7. Go Negative
The "up" aspect of the pull-up gets a lot of focus when it comes to mastering it, but pulling is just one piece of the puzzle. Slowly descending yourself from the rope, also known as a "negative," is an excellent way to develop the strength that will finally enable you to lift yourself. Squeeze your core muscles and biceps while leaving your heart focused as you slowly drop yourself to a dead hang as if you were doing a pull-up. You may not be capable of pulling, but you will certainly descend. And that's just part of the fight when it comes to pull-ups.
Similar types of workouts
1. Chin-Up
To master the pull-up, we've been attempting to use all of our upper-body power by squeezing the bar with an overhand grasp at shoulder width. That's not the same as holding the bar with the hands facing you and an underhand hold. That is a chin-up, my boys. While these two exercises are similar, they are not equivalent. The chin-up works the biceps better than the overhand version, makes it a tried-and-true back builder that's only a tad easier to do. As a consequence, for those of us who struggle to do a pull-up, the chin-up is a handy coping technique.
2. Wide-Grip Pull-Up
What effect does hand positioning have on the pull-up? There's a lot more to it than one would imagine. The transition from a shoulder-width grip to a wider-than-shoulder-width grip elevates the already tough pull-up to insanity. No, doing a wide-grip pull-up isn't unrealistic; it just looks that way. A broader grip necessitates more lat strength and less help from the chest, biceps, and shoulders. When you've perfected the pull-up, chin-up, and derogatory, focus on making this move a reality!
3. Kipping Pull-Up
Kipping is a pull-up technique popularised by CrossFit that combines gymnastics with physical training The step encourages exercisers to shift energy, allowing them to do more pull-ups in less time than they could normally. It's best to refine your skills and stamina on strict pull-ups and chin-ups before doing the kipping variant, just as it is for the broad grip pull-up.
4. Weighted Pull-Up
It's time to step up the pull-up game until you've mastered the pull-up and can consistently do them. If lifting your body weight isn't challenging enough, simply add weights (in the form of a loaded vest or a dumbbell) to ramp it up. Tie one of those diehard bands with a chain across your waist and use it to hold a dumbbell if your club has one. The exercise remains the same from start to finish, from the set-up to the pull to the dropping point.
Conclusion
Finally, keep in mind the repetition makes it better. As a result, don't expect spectacular outcomes when you're just getting started, and take your time to progress. It's perfectly acceptable to begin slowly with a few reps before you get the hang of things. But, if you've been wondering how to do pull-ups, we hope this post has helped you figure out how to do the ultimate pull-up. Since our bodies are all different, it's important to understand the boundaries at the outset so you can figure out what/how you can change for a better overall experience and outcome. It just comes down to persistence, consistency, and staying focused on what you're trying to accomplish. It's not going to happen if you just do one series of pull-ups every month, so be dedicated and hear as often as you could to others when you've first started training.
Have fun
