This isn’t actually what this post is about, but do we actually know about the actual processes which are going on in our bodies when we do exercise, hopefully I’m going to try and shed some light on this subject. We know it makes us feel good and keeps depression at bay as well as other numerous ailments.

We know if we exercise it can fend off things like coronary heart disease, high blood pressure, etc. Which are all added bonuses but does it go deeper than that? If we were able to put on x-ray goggles and see what was going on what would we be able to see?

Well just recently a study has come to light, which may be able to answer these questions during the study the scientists found out how a fit body incinerates fat, and normalises blood sugar. During this particular research, they used something called a spectrometer to measures peoples blood.

This measures something called metabolites which you could say are the byproducts of exercise or metabolism. Initially they took blood samples from healthy adults with no known health problems, and a secondary group who had breathing problems as well as others with coronary artery problems the second group was unfit.

The two groups exercised for 10 minutes on either a stationary bike or a treadmill after which they had blood drawn, which was then analysed, as well as some blood which had been drawn from some runners who had completed a marathon in 2006.

Here is what they found after 10 minutes of exercise the people whom were deemed to be healthy and fit had huge changes within their blood as regards metabolic effects as did also the lesser fit group of people.

But it wasn’t so pronounced in the lesser fit group, but they did note. However, overall fat burning had been enhanced. The fit group of adults had a 100 percent increase in theirs. The lesser fit group had a 50 percent and lastly the marathon group had 10 times more.

So it would seem that exercise has a starting effect and overtime it becomes more accumulative overtime, perhaps this is why some people do struggle to lose weight because at times it can be a struggle to keep yourself motivated to do it, unless you really enjoyed doing it can be hard to keep it up.

As well as doing the initial research which was mentioned above, they injected some of the metabolic components into some muscle tissue which they took from mice to see what the effect would be, and to their surprise it started to have the same effect reacting with the muscle tissue.

One of the doctors has heeded some caution about this particular research saying it is early days as regards this, and it is very hard to measure all the metabolic factors, which go on in the body when we exercise. However, overall he says that the message is quite simple we are designed and supposed to move. However, though it does offer some really interesting insights into what goes on in our bodies when we do exercise.

It may be as time goes on, we will learn more about how exercise affects us at a cellular level which would be an even more fantastic voyage.

• If you are struggling to keep your exercise regime intact here a few tips that may be able to help you

• Write down what you do when you do it and the amount of time.Make sure that you put time aside for doing your routine and stick to it

• Use a timer if necessary which has a buzzer on it so you know that you have done the required amount

• If you find that you can’t find the motivation to exercise on your own get an exercise buddy or better still look for an e-mail buddy online

• Try to get past at least working out for a month if you do your more likely to stick with it than just a week or two

• Write down the reasons why you are doing it and either put them small cue cards that you carry around with you or print it out on sheets of a4 paper and put it in prominent places where you can see it

• Give yourself a pat on the back every time you complete your exercise routine or give yourself a small reward as long as it’s not fattening food, etc

• Make it fun you’re far more likely to keep it up if you are enjoying it, otherwise there may be a tendency to get bored

• Fire up your iPod research has found that when you exercise with music you tend to put more effort into it and work harder, which will make you feel even better

So there you are lots of great reasons to get moving and become less of a couch potato where that comes from I don’t know but that’s another post

Source http://well.blogs.nytimes.com

Post from: Weight Loss Blog (Lose That Tyre)

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When I first started trying to live a healthier lifestyle, I quickly realized one thing —low-carb diets weren’t for me. A week after I started cutting carbohydrates out of my diet, I felt terrible. I had no energy, I craved bread all the time, and I couldn’t focus. How was I supposed to regulate my blood sugar and reduce sugar cravings while still eating bread and cereal? Luckily, a close friend suggested spelt.

Discovering the low glycemic difference.

Like me, you’ve probably never heard of spelt or other sprouted grains.  These grains are not allowed to dry out before being ground. As a result, they are less starchy than their dried equivalents.

Unlike regular wheat flour, they don’t cause a spike in your blood sugar. Foods that don’t cause a dramatic increase in blood sugar over a short period of time are referred to as “low glycemic index foods”.

Breads and cereals made with spelt and amaranth —another low glycemic index grain— are commonly available in health food stores and some major grocery chains.

Instead of whole wheat, think spelt.

It has been proven time and again that sugar, especially in its purest form, is highly addictive. Those who habitually eat large quantities of processed sugar in the form of corn syrup and white sugar weigh up to ten pounds more than those who choose unprocessed, whole grains. The difference between the processed and unprocessed sugars is how they affect your glycemic index.

Eating spelt or amaranth instead of whole wheat is simply taking the concept of eating unprocessed grains a step further. The taste and texture of spelt bread is approximately the same as that of whole wheat.

Spelt for your health.

Spelt and other low glycemic index grains have been proven to help with more than weight loss. They can dramatically improve quality of life for diabetics and those suffering from adrenal disorders. For diabetics who must count every gram of carbohydrates consumed, this discovery is potentially life changing. An average slice of spelt bread raises your blood sugar to a much lesser degree than the average slice of whole-wheat bread.

Many people who suffer form adrenal disorders report that they experience fewer hot flashes after eating spelt bread and amaranth cereal.  Since making the switch to low glycemic index foods, I have lost several pounds with hardly any effort. Better yet, I’ve lost most of my craving for high-carbohydrate foods.

Whether you suffer from blood sugar related health issues, or you simply want to lose a few pounds, spelt might be the answer to your prayers.

Bio: Alexis Bonari is a freelance writer and blog junkie. She is currently a resident blogger at onlinedegrees.org, researching areas of online education programs. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.

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What happened

Sometimes in life things happen to us, we don’t necessarily want them to, but they do, nonetheless.  About eight years ago I was somewhere I never expected to be, a couple of years beforehand I was in a job that I hated. It wasn’t necessarily the job itself more so the company and some of the people working there.

So one day the time came, and I decided that enough was enough, I handed in my notice in, and didn’t have a job to go to, because I knew exactly what to expect this probably made matters worse.

I had always to some extent had a bit of a thing for alcohol, every time something went wrong or wasn’t exactly how I wanted to be I turned to alcohol. In order to squash the negative feelings that I was having at the time.

Over the years, this gradually built up it wasn’t always a permanent thing but the roots were starting to take a grip. Because I had lost a lot of jobs in the past and history was repeating itself yet again. This was probably the last straw for me.

In the wilderness

Everything from this point forward things started to go rapidly downhill, as it got nearer and nearer to the time when I left my job, I was starting to drink almost every day, this became something of a ritual, six months went by, and eventually I decided that I needed to do something, so I started to look for a job. Unfortunately, despite my best efforts nothing came of it, this just compounded things, and I drunk even more.

Eventually it caught up with me although at the time I didn’t know it was the alcohol that had done it. However, I had this confirmed by a visit to the doctors by having some blood tests done. It had affected my liver, once I found out about this, I stopped drinking immediately.

For a good few many years because of this my health went up and down and all over the place like I have never known before, eventually things did start come right it didn’t happen overnight. In 2006 because of what happened to me, I was very overweight as a consequence of my liver being the way it was.

I was constantly eating all the time I always seemed to be hungry that is how I became overweight in the first place, in August of 2006 being as I was trying to lose some weight. I thought it would be a good idea to have a way to track my progress, so I set up a blog on the blogger platform and started to track my progress.

With weekly weigh ins and wrote the odd post about what I was eating and various other things. This particular year was a turning point for me because it was the first time getting towards the end of the year where I was starting to feel quite normal. Apart from one tragic event which was losing my father.

Things changed

In 2007 I ended up on antidepressants due to the tragic event of losing my father at Christmas. About summertime is when I went on them, and gradually I started to feel better and began to see the world from a different perspective.

At the end of July in the same year someone told me to sign up for something called the 30 day challenge, which, in a nutshell, is a way to learn how to promote a site or a blog on the Internet and earn 10 dollars within the 30 day period.

When I was doing this something changed in me, and I felt alive for the first time in a long time, it gave me such a huge confidence boost. That I decided to lease the domain lose losethattyre.co.uk and that was the start of my journey of change. As far as this blog is concerned this year has been one of the best as far as traffic levels are concerned.

And it continues to popup on various sites on the Internet, in all honesty, I think this is only just the start, so now you know how something bad can cause something good to happen. I can say without doubt what is happening to me now is definitely changing my life. So really I am quite glad I was overweight, because if I wasn’t this blog would never have come to exist.

You can do it

The moral of this post is even if things aren’t as you want them to be change is always possible no matter how bad things can seem at the time. And in the closing I hope this post will give hope to people and inspire them to become what they want to be. Whether it to be happier, determined, and who you truly are.

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You don’t mind themidnight feeds, the constant nappy changes, and even the baby who cries for no apparent reason at all.

But what really worries you is all those extra pounds you seem to have gained in the past nine months, pounds that don’t seem to disappear even though you’re back to eating for one and constantly involved in the process of taking care of your baby.

Getting rid of pregnancy weight may be easy as pie for celebrity moms, but for the rest of us mere mortals who have neither a personal trainer or a personal dietitian to make us toe the line, it’s back to the simple ways to lose those additional pounds:

• Rope in support: Call in all the favors you can from family and friends when you bring the baby back home. Get your parents, siblings, and friends to baby sit when they can so you can take time off to sleep and exercise. Remember that a good night’s sleep is essential to losing weight. So ask your spouse to take over baby duty a few nights a week while you catch up on your beauty sleep.

• Shirk off laziness: It’s time to get rid of the pregnancy laziness now that you’re no longer pregnant. When junior was inside, it was ok to take it easy and expect people to pamper and indulge you. But now that those days are gone, it’s time to throw off the cloak of indolence and get back to being a busy bee again. And this means that you must use your free time to get some much needed exercise. If junior is asleep, use ten minutes to get in a few sets of squats and lunges. If he’s bonding with dad, use the time to get away to the gym or go jogging for 30 minutes. And if he’s awake and chirpy, wheel him for a walk in his pram and get some much needed fresh air.

• Boost your metabolism: The fastest way to lose weight is to give your metabolism a much needed boost by doing the right kind of exercises and eating properly. First, never skip breakfast no matter how busy you are. Breakfast is the most important meal of the day because it kick-starts your metabolism and gives you energy to get through the day. Also, weight train with a light set of dumbbells so that your muscles become stronger and more toned. A few squats, lunges, leg lifts and other strategic exercises designed to tone your muscles are a girl’s best friend if you want to look great in no time. Muscle gives your metabolism a boost and helps you burn calories even when you’re sedentary.

So if you’re a little smart, it’s not all that hard to lose weight once your pregnancy is over and you’ve brought the baby home.

This article is contributed by Susan White, who regularly writes on the subject of Radiology Technician Schools . She invites your questions, comments at her email address: susan.white33@gmail.com.

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There is a specific ingredient contained within chilli peppers, which gives them their kick, this is called capsaicin. Apparently, how it works is this the particular ingredient blocks the buildup of fat within the body and works together on certain proteins within the body.

In laboratory tests the people responsible for this information say that the particular ingredient, helps with suppressing calorie intake, decreasing the size of fat tissue. It is also a bit of a mystery to the scientists as to actually why this is.

During their research, the scientists fed some laboratory rats, which were split into two groups one was given, capsaicin and the others were not. The first group which was given capsaicin, and had a percentage weight loss of eight, and had noticeable differences within 20 proteins, which are found in the body and associated with fat.

Once these proteins are combined with the ingredient found within the peppers, they help to break down the fat. So I guess it’s good news for people who eat hot foods. Perhaps this is one of the reasons why some far eastern countries have very low levels of obesity.

Because they eat such foods within their diets, but it’s also well-known that their diets do tend to be a lot more healthier than ours and in other countries. So folks break out the chilli peppers it would seem.

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If you have more than two servings of white rice per week and switch this to brown rice instead you may there increase your risk of contracting type two diabetes by a factor of 16 percent which is quite substantial for a simple dietary change.

When white rice is made the outer shell is discarded when you keep the outer shell then you have brown rice so by keeping the discarded layer you keep the goodness of the rice.

The benefits of this are it contains insoluble fibre this will cause a dampening effect on your overall sugar levels keeping them more stable and stop sugar spikes. When you eat white rice it gets absorbed into your bloodstream far quicker in comparison to brown rice.

The main reason for this is white rice has a high glycemic index in comparison to brown rice, in a study which was conducted, which took data from 200,000 healthcare professionals and nurses. Five percent of those already had type 2 diabetes, this particular measurement went on for between 14 and 22 years.

For those people who had five servings of white rice per week they were said as having a 17 percent more chance of contracting diabetes where as people who ate brown rice at least two times a week had a 11 percent lesser chance of contracting diabetes. However, there is no need to worry if you do eat white rice because as one of the researchers stated this ,because brown rice is more nutritious than white rice it doesn’t necessarily mean that white rice will make you contract diabetes.

Overall brown rice is more nutritious but more than anything this highlights the importance of living a healthy lifestyle with a varied eating plan. Also it was noted from the study that the people who ate brown rice had an overall healthier lifestyle, and were very active and had no history of diabetes within their families.

Source http://news.health.com

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So they can take advantage like she has and hopefully get the same results or so the theory goes. This particular method of dieting came to light by Peter D’Adamo. He wanted to find out if there was a relationship between how a person’s body digested food and their blood type.

This particular method of eating is about living longer, being healthier, and feeling more energised. These particular method looks at how food interacts with our genes, so you can build an overall picture between the person’s health and nutrition..

The person who was tested in the article had a blood type of A Rhesus negative, she was advised to eat the following types of food for her blood type. This being more towards being a vegetarian, if your blood type is B then you need to be eating the following in your diet, meat, dairy, grains and vegetables.

People with blood type AB need to eat the following, mostly vegetarian with the odd piece of meat, fish, and dairy produce. And if you’re blood type O then you need to eat mainly eat meat in your diet.

When the researcher’s blood test results came back, she was advised not to eat gluten. And just as a quick reminder here her particular blood type was, A Rhesus negative.  She was also told to cut out the following, beans, chickpeas, peanuts and pistachios. She was also told to avoid corn oil certain types of fish, which was haddock, halibut and avoid crustaceans.

After two weeks, she noticed the following, with taking some B vitamin supplements she says that her cravings had stopped and her moods felt a lot more stable and overall she had lost a kilo in weight. Yet another piece of interesting research wouldn’t you say, perhaps sometimes there is more to weight loss and being healthier than we sometimes realise.

What are your thoughts about this?  Any feedback is much appreciated leave a comment below.

Source: http://www.telegraph.co.uk

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And the title is somewhat a bit misleading but stay with it and see what you think. The tomato in question is actually a timer called a pomorodo which in case you don’t know is Italian for tomato.

And this post is based on something called the poromodo technique the person who developed this technique used a mechanical timer which looked like a tomato. And this is how it came to being, here is how it works.

You break your day up into chunks of 25-minute intervals and assign a poromodo which is one 25 minute chunk of time. To a particular task, you may not know how many of these you need to do one particular task on your list.

So the thing to do is roughly estimate it and set more than you need the case may be that you may need four or five of them for one particular task. So how does it work, indeed it is simplicity itself. When you are doing one particular task for 25 minutes you focus all your attention for that whole 25 minute period with no interruptions.

After that first time period is over you have a five-minute break at the end of it, and at the end of four of them, you have a 15-25 minute break. When you have a five-minute break wander off and do something, which isn’t work-related whatsoever.

When you have your 25 minute break get away from work-related activity, by going for a walk, sitting outside or anything else just so long as it isn’t work-related.

And that is all there is to it. There is a piece of software if you’re not really bothered about using a mechanical or a digital timer that you can download and use on your computer whilst you are working, here is the link for it focus booster.

There is a site also in case your interested in learning more about the technique and how it came about, which has a free downloadable PDF which goes into a bit more detail, here is the link for that also poromodo technique.

This is something that you could incorporate into any part of your life it is essentially a time management system so somewhere along the way it will probably be able to help you in some shape or form.

Here are some testimonials from the site,

“I’ve been using this technique with a kitchen timer for the past 5 years and it’s a literal godsend. As a peak performance coach with professional athletes, I could go on and on about how your brain chemistry loves this approach… but it would just bore you So instead… trust me when I say – you’ll start to actually feel different biologically when you implement it. You’ll experience the ‘flow’ state or ‘zone’ daily.”
-Todd Herman, thepeakathlete.com

“…the Pomodoro Technique is the simplest and most useable methods of time management that I have ever seen. I put The Pomodoro Technique to the test last weekend when performing yard chores at my house…The time saved allowed me to spend more time hanging out with my kids. I was so impressed with the results that I am now using The Pomodoro Technique for my business time management.”
- Paul, SuccessCurrent.com

“This procrastination busting approach can work great for writers…I think the PT is a great system that is easy to get going — and to take it as far as you want it to go.”
- Meryl, meryl.net

So have a go and see how you get on. Be interesting to get some feedback off some people.

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However, if you are intending to do some exercise outdoors, here are some tips below as a gentle reminder of what you need to do in order to stay safe if you are intending to do some outdoor activity/exercise

Hydrate, Drink as much water as is feasibly possible, when it is hot your body tends to work overtime trying to keep itself cool. All your bodily systems are working harder your lungs your heart, etc.

When you perspire your whole body is frantically trying to keep you cool if you aren’t hydrated enough you may start to feel sick or unwell. Buy a jogging bottle if needed.

Time of day, The hottest times during the day in summer tend to be between 10 a.m. and 3 p.m. this is when the sun is at its highest. So avoid any strenuous workouts during these times. Alternatively, if needs be find some shaded area where it does feel cool under a tree say, for instance.

When to stop, Know the warning signs of when to stop if you start to feel unwell, dizzy or sick or start having a rapid heart beat then you really need to stop immediately, find somewhere to sit still in a shaded area until you feel normal again. Otherwise you may need to go and see a healthcare professional at a walk in centre.

Sunscreen, Get some decent quality sunscreen and put it on all the exposed parts of your body the higher the sun protection factor the better, also wear a hat with a peak or one that has a trim around it. Getting sun burnt is not a pleasant experience.

Alcohol, Avoid drinking alcohol prior to doing any exercise the reason for this is alcohol acts as a diuretic which means you will urinate more than you would do normally. This will cause you to become dehydrated, which isn’t what you want.

Caffeine, There is a bit of a myth that goes around that if you drink drinks like coffee or tea in warm weather then they will keep you cool. However, the problem is they to act as diuretics making you urinate more, and if you are.

Drinking a hot drink it will make you sweat more. This also applies to drinking diet drinks, which may have caffeine in them as they will also make you urinate a lot normally than you would do.

Indoors, If you want to, you might be better off exercising in doors out of the sun but this is a matter of personal choice, some people may prefer to be outside exercising with greenery around them please see my post Is Going Green the Best Form of Exercise. Which ever suits you best.

Warm up, As with any exercise routine make sure you warm up properly and take your time; there is no need to rush especially with the weather being so hot as it may be.

Clothes, The better loose fitting clothes you have will serve you well, your body will need as much ventilation in order to keep cool.

Weather index, Keep a close eye on the weather forecast if there are high weather indexes then you really need to be aware of this. If they recommend staying indoors at certain times then you must follow their advice it is most important.

Avoid extremes of temperature e.g. cold hot, Make sure that you’re not going from one extreme temperature to another as this will put a lot of stress on your body, if you do decide to do your routine outside. Then gradually allow your body to become used to it. It might not be a good idea to dive in headfirst.

Swimming, If you are swimming out of doors in order to get some exercise being in the water and in the sun can be a bit deceptive because although you feel cool. You may not be aware of the fact that the suns’ rays can still penetrate through the water and also bounce from the sand to your body.

So you may be at risk of getting sunburn make sure that you top up with sunscreen regularly while swimming in order to be safe long-term

No pain no gain, Let go of the ideology that if what I’m doing isn’t causing me pain then it isn’t working. Just enjoy your exercise in the outdoors you maybe even want to take it a bit easier otherwise you may feel worn out and start to feel unwell.

Eat plenty, When it is hot there is a tendency to drink more rather than eat you can tend to feel more thirsty than hungry.

And may eat less however it is still important to eat when it is hot your body still needs nutrition even in warm weather. There is nothing wrong with eating four to five small meals when it’s hot salads are a perfect meal when it’s so hot.

Enjoy yourself, And be safe and be happy whilst exercising in the sun.

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Eating fresh fruits of all kinds is very important to our everyday and long-term health. One of the most important of these fruits in blueberries. Blueberries are one of the most anti-oxidant rich foods known to man and eating them often can go a long way in helping people maintain their health.

They are often known as a super food due to their extremely high nutritional value and long list of healthy vitamins and minerals. A list of all of the health benefits of blueberries is to long to cover in just one article but below we have included ten of the most significant benefits of eating blueberries regularly.

In order to get these benefits to the fullest we recommend that you grow your own blueberries. By growing blueberries on your own you should be able to afford it better since blueberries can be quite expensive. Growing your own blueberries also allows you to get fully organic blueberries that are guaranteed to be free of any harmful pesticides or chemicals.

Now onto some the benefits of blueberries…

1) Blueberries help people to boost their immune systems. This is because they offer very high levels of vitamin C. Getting enough vitamin C is vital to anyone that wants to keep their immune system working at the highest level. Other important nutrients that are found in blueberries to help with overall health include manganese, vitamin A, b-complex, copper, selenium, zinc, and iron. All of these nutrients combined help people to be more healthy and as a result their bodies are more resistant the common cold, flu, and other viral infections.

2) Blueberries help reduce people’s risk for aged related diseases. Blueberries are loaded with a ton of anti-oxidants that have been scientifically proven to help people reduce their risk for cataracts, dementia, glaucoma, alzheimers, and many other diseases.

3) Blueberries can help reduce people’s risk for cancer. As said earlier, blueberries are loaded with a ton of anti-oxidants. One of these anti-oxidants which is known as Anthocyanin is known for helping to reduce free radicals that are a known contributor to cancer. Having blueberries regularly to get enogh anti-oxidants can go a long way in helping someone avoid cancer.

4) Blueberries have been proven to reduce people’s risk for heart disease. Having a regular and consistent diet that includes blueberries has been proven to help people reduce their risk for heart disease and even reduce belly fat. The nutrients in blueberries along with their low fat and low sugar all work together to help people reduce their tyglycerides and cholesterol and in turn low their risk for a heart attack.

5) Blueberries help to promote urinary tract health. Eating blueberries regularly is an excellent way to support a healthy urinary tract and avoid a urinary tract infection. Beyond this blueberries are so beneficial at supporting a healthy urinary tract that in some cases blueberries juice is actually prescribed by doctors to help people get over a UTI .

6) Blueberries have been shown in recent studies to help slow the deteriation of vision. As people get older their visions tends to get worse and worse. Blueberries, with their high concentration of anthocyanosides have been shown to help slow this deteriation of vision.

7) Blueberries help promote healthy digestive systems. Blueberries are high in sodium, copper, fructose, and acids that all help improve digestion. They are also high in fiber which helps to prevent constipation.

Blueberries allow people to fulfill their fruit needs without consuming as much sugar. Everybody needs to get 3-4 servings of fruit each day. The problem with this is that fruits contain a lot of sugar. Blueberries however are really low in sugar in comparison to other fruits. A cup of blueberries has roughly 80 calories and they are very low on the glycemic index. As a result blueberries are a better choice than many other fruits.

You can see from the benefits listed above that blueberries are extremely healthy and do a lot to help people maintain their health, not only right now but throughout their lives. If you don’t eat a lot of blueberries then it may be time for a change. The easiest way to do this is to purchase and plant your very own blueberry plants. One company we know of sells their own blueberry plants which they call little giant blueberries while stores such as Lowe’s and Home Depot often sell blueberry plants too.

Another option of course is to simply buy them from your supermarket. Regardless of what you chose we highly recommend that you begin enjoying the health benefits of blueberries by adjusting your diet to include more of them.

Post from: Weight Loss Blog (Lose That Tyre)

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There is absolutely nothing worse when you’re on a diet than grazing through the selection at the salad bar while all your friends order steak and shrimp cocktail.

Or going to parties and being dubbed the designated driver night after night because your friends know that if you see high-calorie cocktails, you’ll avoid them like the plague.

You want to be good when you go out, but it’s so much more difficult than when you dine at home. So how can you overcome the challenges of food temptation when you want to go out? Just stick to a few simple rules.

First, eat at home as much as possible. In your own kitchen, you have total control of what you consume. You bring it in, you prepare it, and it’s easy to monitor your intake with tools like calorie counters, scales, and even a food journal. So instead of spinning the wheel of food on your iPhone app, try seeking healthy recipes online.

But if, like most of us, a lot of your socializing does double duty at eateries, think about eating before you go out. That way, you won’t be facing down a plate of fries while the black hole in the pit of your stomach gurgles for a feeding frenzy. You’ll find it much easier to limit yourself to a side salad or even a slice of pie if you’re already full when you sit down to eat. And it couldn’t hurt to gravitate towards restaurants that offer health-conscious or heart-happy options for the many people who are trying to live better.

As for attending larger social events like parties or cookouts, think about supplying some food. Most people are happy to have help with the catering aspect of a party simply because of the time, effort, and cost of feeding a lot of people. So if you offer to bring a healthy potluck item to share, they will probably be overjoyed. And if you think that avoiding the wet bar is a necessity when trying to shed pounds, you’re only half right.

For one thing, many diets allow for “cheats”. In other words, if you eat well throughout the day, you can safely have an item that may carry a higher calorie count (this doesn’t mean you should eat broccoli all day just so you can go get a Big Mac, but one drink probably won’t ruin your diet). Just avoid anything that’s huge or has a lot of sugary add-ons. A small glass of wine, a lite beer, or a single cocktail once in awhile is not going to derail your efforts.

Whoever uttered the phrase “everything in moderation” should receive a medal, because there’s no better lesson to learn when it comes to dieting. While you may jump aboard the fad-diet band-wagon a few times, forming healthy eating habits does not mean you have to give up the foods or restaurants you love, it just means you have to temper your temptations with sensible options. Set yourself up for success by planning your diet as much as you can, but don’t chastise yourself too much for the little slip-ups. Above all, you want to develop a diet you can live with, one that leads to a lifelong habit.

Guest Post by Sarah of Diabetes Forum where you can find information on diabetes symptoms and check out your level of diabetes risk.

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There is more equipment being brought out all the time, which encourages us to exercise in our own homes, here is the thing though is that necessarily such a good idea?

Some recent research suggests that you are probably better off getting your exercise outdoors, even if it is in your own back garden or on a nearby park and the great news is it doesn’t necessarily have to be for a long period of time, for people who are pushed for time five to 10 minutes is ample from what they say.

A lot of scientific evidence now supports the theory that exercising outside is good for your overall well-being from a mental health point of view. People who have been in hospital and sit near windows and can see outside tend to have far better recovery times than those who can’t see any greenery or trees, etc.

Jules Pretty who was one of the people who instigated the study had this to say.

“For the first time in the scientific literature, we have been able to show dose-response relationships for the positive effects of nature on human mental health,” Pretty said.

They analysed 1252 people from various studies, and found that more people had positive responses to activity, which was conducted outside and communing with nature also. They looked at various types of activities, which included gardening, cycling, walking, fishing, boating and horse riding

Their overall research found that just five minutes doing any of these particular activities gave the people the most boost as far as feeling good and self-esteem were concerned.

So what can we learn from this piece of research? Well, you can do exercises on park benches such as push-up etc. perhaps we need to be varying what we do and getting out of our dwellings more because after all we are social creatures.

Do you find that if you exercise outside rather than inside you tend to feel better and does it affect any other parts of your life such as do you feel better overall and do you sleep better? As always, it’s always nice to get some feedback from people to find out what they think about these sorts of things.

Source http://www.sciencedaily.com

Post from: Weight Loss Blog (Lose That Tyre)

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To overcome this problem myself, I bought a kitchen timer initially which was okay it had four consecutive timers which you could have running simultaneously. However, it was quite awkward to use as you had to click around each timer to see where it was. What I used to do was set it up for five minutes and then do different pieces of exercise in rotation.

But unfortunately it wasn’t really what I needed, to do the job properly. When you’re doing interval training you need a reasonable degree of accuracy to time your intervals, which will give you the best results in the short a space of time.

So while I was browsing on you tube, I saw somebody doing some exercises using three pieces of exercise equipment and using a timer as well. But at the time thought nothing more of it and left it at that. Later on I came across another video of somebody using something similar and did a small bit of research.

And came across something called a Gym Boss interval timer, at first when I bought it, I wasn’t sure whether it would do what I wanted it to do. So as you do when you first buy these pieces of technology, I sat there pressing buttons and eventually thought to myself this won’t do what I wanted it to do.

Eventually, after much button pressing and faffing about, I realised it would after all do what I thought it would do. When I initially set it up first I thought I could only have so much time, and then I would have to keep pressing buttons to keep creating the intervals. However, to my surprise that wasn’t the case I found out that I could have say a workout programmed for one minute of steady exercise and then one at a higher intensity for a short period of time. Which for me was ideal because it is what I wanted.

Here are the settings and what you can do with it, you have an option of 99:99 minutes, which can be your interval when you first programme it. You can then add some more functionality to this first timer and, let’s say you want to work out for one minute intervals on a variety of exercises.

A typical example would be one type of exercise using dumbbells for one minute intervals. So you set your timer up for one minute in manual mode press the start button and the timer will run for one minute and then bleep for one second so you know that your first interval is done then all you need do is press the start button again for your next interval.

Now if you want to add more functionality to this you can this to you can do so. Which is one of the great things about this particular timer, let’s look at the above scenario again and see what other things we can do with it, to add even more to our work out. What we can do next is set the timer up so it goes in a loop until we stop it.

So using our one minute reference we set the timer for one minute again, except this time instead of using manual mode, we use automatic. What this will do is once we start the timer going it will count down for a minute then bleep until we stop it. So now you don’t have to keep pressing the start button in order keep restarting the interval.

If you want to stop the timer you press the start button in for about three seconds, and then it will stop, when your intervals are counting on the left-hand side you will see 00 displayed when you first start.

Then as you do more you can see the amount you have done so let’s say you want to do 10 minutes. You will have to remember roughly where that is, but if you have the timer where you can see it then you will know because on the left-hand side it will display 10.

When you have finished your 10 minute workout say you press the start button for three seconds and it will stop and reset the timer. Next what you can do for more flexibility is set the timer for two different interval times this will be displayed on the right-hand side the top one is your main timer and the one below that is your interval or rest period which ever you prefer.

So using the one minute example again we set the main timer for one minute and a rest period of 30 seconds alternatively we can use this for our intense period so we would have 30 seconds of a high intensity and one minute at the low intensity.

And the same applies for both manual and automatic operation. The final thing you can do is put in up to 99 repetitions or intervals. So if you want to exercise for one minute and have a period of five minutes overall you set the timer up in automatic mode until a box comes up, and you put your total workout time in there.

Once you have finished your workout and the time has elapsed it will beep for 15 seconds so you know that your workout has finished. At the end of each interval period you can set the timer to 1,5 and 10 second beep times alternatively you can use vibrate mode just in case you are listening to music or in a noisy environment. And to quickly go through all the features quickly I have done a video demonstrating how it works and how easy it is to set up as well. This is something I highly recommend if you want to time your workouts accurately it does have a multitude of uses you can even use it as a stopwatch if you wish.

Here are the features of it:

• One or two different time intervals from 2 seconds to 99 minute
• Auto mode keeps repeating through intervals
• Set up to 99 rounds
• Manual mode acts as countdown timer
• Stopwatch Function
• Alarm by beep, vibration, or both
• Alarm duration of 1, 5, or 10 seconds
• Size of a small pager
• (1 3/4 x 2 1/4 inches)
• Water and shock resistant
• AAA battery required

For more information see  Gym Boss’s site.

Post from: Weight Loss Blog (Lose That Tyre)

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But now some research has come to light, which make the above irrelevant, especially as regards diabetes. Scientists in Michigan have been looking at this in greater detail to find out whether there is anything in eating grapes

And the effect it has on your body as regards metabolic syndrome, which in itself encompasses quite a few things such as heart disease, diabetes, etc. The train of thought is the amount of phytochemicals the grapes contain which in turn ward off the above-mentioned diseases.

These phytochemicals act as antioxidants within the body which prevent cell ageing and death. Here is what the researchers did, they used three different types of grapes in their research to see what effect it would have, for this particular research test animals were used in order to record their findings.

They used black red and green grapes and combined this into what would be classed as aAmerican high fat diet and fed it to a particular breed of rats, which were known to be obese already.

They made quite a few comparisons between the two groups which were fed the grape powder and another group control group whom had no grape powder within their diet. So in order to balance their diets, they added extra sugar etc so it would be a fairer comparison, this is due to the grapes and their sugar content. After a period of three months went by, the researchers looked at their results yet again.

The group that had the grape enriched powder within their diet had the following, lower blood pressure better heart functioning and a lesser chance of inflammation within their hearts. They also had lower triglycerides and their glucose tolerance was a lot better in comparison to their counterparts.

The researchers, however, do point out that this isn’t the be all and end all after all it was done on rats rather than humans but nonetheless, even so a very interesting piece of research, I think you will find. A lot of us I tend to eat some fruit but probably not enough of the right ones in variation which gives us overall health benefits.

Source http://www.sciencedaily.com

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Their findings suggest that people who initially lose weight the quickest are the one,s who tend to lose more later on down the line. Apparently, the first initial few weeks of when you’re in the dietary changes stage is the most crucial to maximise what you’re doing as regards weight loss.

The study was conducted at the University of Florida , which followed 250 obese subjects, which were women, they were asked to cut their calorie intake and make sure they did more than enough exercise over a period of 18 months. The participants whom were involved in this study lost more than, 1 1/2 pounds per week for a month lost more than 2 1/2 stone six months later.

Now this is where it gets quite interesting because the next group of women who followed the same sort of regime, only lost half a pound a week. Their overall loss for the same period of time was only 11 pounds that is quite a big difference when you look at it. It has been noted that even though both sets of women put back on weight eventually.

The women in the fast weight loss group did no worse than the others. Other research which was mentioned within the article suggests that if you’re walking a marathon a week which is 26 miles just in case you don’t know. Found that people who lost two stone or more, and walked for that length a week were able to keep their weight in check. Twenty six miles does sound a lot but it is quite surprising how much you can clock up by just doing everyday tasks, which involves walking.

Has anybody found themselves, or know anybody who has tried or lost one half pounds per week noticed that they have lost more weight in the short term in comparison to somebody who has lost less? It’s always great to get some kind of feedback from somebody in order to get some kind of validation to see if this works in the real world.

Source  http://www.mailonsunday.co.uk

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Every body shape and size exudes beauty in its own unique way, but the sad reality is that weight loss still stands as very much a necessity for many people. Because carrying around excess poundage may result in compromised health – including a heightened risk of diabetes, heart disease, and more everyone.

Should put forth the effort to keep their bodies as fit as possible. Individuals who must lose weight in order to reduce the chances of physical issues later on down the line should first consult with a medical professional to find the optimal route towards achieving their goals.

Eating a properly well-balanced diet and sticking with a regular exercise routine generally yields the best results, but the process nevertheless frustrates and irritates when unexpected variables crop up or progress crawls. Fortunately, there exists numerous Twitter feeds that deliver motivation to press ahead with a weight loss regimen in 140 characters or less. Stop by these microblogs for a daily dosage of inspiration when it comes to planning and sticking with a particular nutrition or fitness regimen.

1. Women’s Health Mag : Subscribe to Women’s Health magazine’s official Twitter feed for all sorts of news and updates on weight loss and more.

2. Men’s Health Mag : So the Y chromosomes do not feel left out, here is Men’s Health to offer the same type of content for a different audience.

3. Prevention Magazine : Prevention gets in on the Twitter trend with more news and information regarding weight loss and issues regarding general health and well-being – including recipes!

4. Mary Thompson : Follow Mary Thompson’s “merry life” for tips and tricks on healthy habits such as eating well and exercise, the 2 key components of weight loss.

5. tweetwhatyoueat.com : Take advantage of this interesting little microblog that helps those desiring to lose weight keep up with their eating habits and perhaps receive suggestions for healthier replacements.

6. Kalvin Chinyere, MD : After losing 140 pounds, Dr. Kevin Chinyere has dedicated his time and training to helping others shed pounds (and keep them off!) in a healthy manner.

7. SparkPeople.com : SparkPeople.com prides itself on offering completely free resources and tools that help motivate readers to work hard to lose weight and remain healthy.

8. Jennette Fulda : Writer Jennette Fulda earnestly wants to inspire visitors who stop by her blog and website for encouragement in their own weight loss endeavors.

9. Healthy Loser Gal : Healthy Loser Gal wants to lose at least 100 pounds, and both her Twitter feed and blog serve as excellent resources for inspiration, advice, and recipes.

10. Jen, a priorfatgirl : Even after losing 100 pounds (and counting!), Jen the prior fat girl still has plenty to learn about and share when it comes to eating well and exercising.

11. Health Habits : Weight loss and fitness advice and procedures comprise almost every tweet that pops up on this useful microblog.

12. Ve-RONI-ca Noone : Veronica Noone’s blog and Twitter feed prove that one can remain a fan of wonderful foods without compromising health and weight.

13. FitBottomedGirl : The Fit-Bottomed Girl makes the rockin’ world go ‘round with her helpful pointers for readers looking to lose some poundage.

14. Ronald Skelton : Most trendy diets simply do not work for long-term weight loss success, and Ronald Skelton remains on hand to remind readers that devotion to healthy foods and exercise is the only way to keep the fat at bay.

15. Diane : This long-island lady lost over 60 pounds when training for a triathlon, continuing to track the last few lipids as they melt away into energy.

16. FormerFatGirl : As her followers list can attest, the Former Fat Girl serves as a great inspiration for others hoping to emulate her weight loss success.

17. Sara Sullivan : “The Incredible Shrinking Sara” helps empower her readers to track her success and perhaps utilize some of her methods in their own weight loss journeys.

18. Jayde : Jayde continuously grapples against weight issues in spite of having gastric bypass surgery, tweeting recipes and tidbits of advice of use to followers.

19. Lose Weight : An insanely popular Twitter feed that discusses…well…losing and keeping off weight.

20. Remember The Milk : Keep shopping lists organized and full of healthy foods that facilitate weight loss and a healthy body.

21. Fitness Trainer : One very popular Miami-based personal trainer tweets links to blog postings regarding health, exercise, nutrition, and weight loss.

22. Calorie Girl : This Twitter feed belongs to a woman who plans to lose weight through keeping track of calories, avoiding processed foods, and consuming nothing at night.

23. Diet News : Healthnewsblog.com does not tweet as often as the other microblogs mentioned here, but it nonetheless remains a very popular destination for those seeking articles to help them shed some pounds.

24. Josie Maurer : This fun feed comes straight from a foodie intent on only sharing information about the tastiest health foods she can find – consider the fitness tips a bonus.

25. Inspired Health : All the components of a safe, healthy, and effective weight loss ritual get covered here, though nutrition and exercise comprise the bulk of it.

26. shrinkingjeans : Join the Shrinking Jeans Challenge to meet up with like-minded individuals intent on weight loss and find the motivation to stay happy and healthy.

27. Samuel Hill : Keep up with Samuel Hill’s progress as he attempts to lose weight and “become the man [he] always wanted to be.”

28. benjamteal : Applying business principles to a fitness and weight loss regimen may result in higher motivation and greater success.

29. Susie – Health Guru : Health and diet expert Susie Rivers shares the joy she felt after losing weight by helping others accomplish their own goals.

30. Weight Watchers :Although Weight Watchers may not necessarily work for everyone, it pays to follow their Twitter to get news on potentially helpful new products and tips on sloughing off a bit of weight.

31. theskinnyfight : theskinnyfight may not boast a wide number of followers when compared to others on this list, but it deserves much more attention for its great advice and valuable articles on weight loss.

32. The Healthy Pantry : The Healthy Pantry proves that nutritious meals do not have to break the bank or taste like cardboard.

33. Stephanie Quilao : Stephanie Quilao’s Twitter feed covers anything and everything that people wanting to lose weight need to know, from nutrition to exercise and all that lay between.

34. CalorieLab : Stay up-to-date with the latest news and views from the health and weight loss community – including the nutritional information from different restaurants.

35. Whole Foods Market : The wildly popular Whole Foods Market provides its patrons with all the nutritious and tasty foods they need to stay healthy during and after their weight loss sessions.

36. Lisa Lillien : Lisa Lillien, alias Hungry Girl, writes quite a bit about eating. Fortunately, she writes quite a bit about eating healthy.

37. davidgrotto : Nutrition expert David Grotto tweets bluntly and helpfully regarding the foods that people needing to both avoid and gravitate towards.

38. weight_control : Subscribe to weight_control for all the latest news and advice regarding diet plans, nutrition, and weight loss tools.

39. Health magazine : Health magazine’s official Twitter offers some excellent advice on nutrition, fitness, and losing weight the safe way.

40. HealthPop : AOL’s HealthPop microblog emphasizes the role of diet and exercise in a weight loss regimen, though it will delve into relationship issues from time to time.

41. That’s Fit : This companion microblog to HealthPop also tweets predominantly about exercise and nutrition, with particular attention paid to diet and fitness routines.

42. DietsInReview : Tweeps serious about losing weight must absolutely start following DietsInReview for its incredibly comprehensive content regarding every aspect of dieting, fitness, and more.

43. Healthy Choice : Healthy Choice offers numerous nutritious meal options for people trying to lose weight and adhere to a balanced diet.

44. fitsugar : Both the Fitsugar website and Twitter target women hoping to shed some pounds, keep them off, and stay healthy afterwards.

45. neversaydiet : iVillage.com’s NeverSayDiet intends to inspire readers to strive towards the healthiest lifestyle they can possibly muster.

46. Feel Great Weight : Even those who do not want to stick with the Feel Great Weight diet plan can still benefit from the very useful articles on staying healthy and shedding excess poundage.

47. SELF Magazine : Another general health Twitter that frequently approaches topics regarding exercise and weight loss.

48. FITNESS Magazine : As one can probably assume from the title, fitness magazine tweets about the importance of exercise and nutrition in maintaining a healthy lifestyle.

49. Daily Fitness Tip : Drop by this microblog every day for a new bit of advice or inspiration when it comes to nutrition, fitness, and other related subjects.

50. Rebecca Regnier : Enjoy a laugh with Rebecca Regnier, who tweets and blogs about the humorous aspects of dieting and weight loss without discouraging readers who can relate to her struggles.

Anyone seeking a little daily push to stick with a frustrating but effective diet and exercise routine should pop by these Twitters and discover the affirmations they need to hop back on the treadmill and wolf down more carrots. Weight loss routines in and of themselves come saddled with enough stress as it is. Let experts and contemporaries who experienced the anxiety serve as virtual guides to leading a healthier, happier life.

Source  http://radiographyschools.org

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a) Can people still enjoy weight loss and effective weight management even if a Mediterranean diet is high in fat?

While the Mediterranean diet is high in fat, it is high in the monounsaturated and polyunsaturated healthy fats, in contrast to diets rich in saturated fat. It is not the fat content that will determine weight loss on the Mediterranean diet.

People who wish to eat the Mediterranean diet may experience other health benefits but still not lose weight if they do not lower their caloric intake.

b) Is there a major difference between a Mediterranean diet and a American diet?

Americans consume high numbers of red meat, poultry, eggs, and dairy, while theMediterranean includes very little. The diet also differs from the typical American diet through its dependence on fruits, vegetables, nuts, seeds, olive oil, beans, breads, cereals, and potatoes.

c) Is it true that a Mediterranean diet can lower the risk of heart disease?

Diet is a major factor in lowering the incidences of heart disease in the Mediterranean region. This has been proven by research and studies conducted by health and diet experts. Another big factor is the holistic approach of the Mediterranean diet. This diet does not only focus on foods but on maintaining a healthy lifestyle as well.

d) Is exercise still required if one is following a Mediterranean diet?

Exercise is always essential no matter what type of diet you follow. The best thing about the Mediterranean diet is that it encourages daily regular exercises as part of the holistic approach to achieve a healthy lifestyle. When this type of diet was introduced in the sixties, exercise and physical activities were already part of the culture of the Mediterranean people. For your minimum exercise needs, you have to take a daily one-hour walk and weekly full body exercise.

e) Is a Mediterranean diet different from a Low Carb diet?

Mediterranean diet is substantially different from Low Carb diet. For one thing, the Mediterranean program has lower protein component. You will only get 15 percent calories from the protein of Mediterranean diet.

f) People noticed that wine is an important part of Mediterranean diet. What is the recommended daily wine consumption?

Men should generally get 5 percent calories from wine while women should consume 2.5 percent calories. As a rule, always drink wine in low to moderate amounts daily to enjoy best results.

g) Final words

The Mediterranean lifestyle is most effective when including a range of root vegetables, foods high in omega-3 acids, and vegetable oils such as flaxseed or canola. Along with fruits, breads, and cereals, these foods may lower your risk for cardiovascular disease.

About the Author – Eva Alexander writes for http://mediterraneandiet.org.uk/ which has traditional mediterranean diets which is her personal hobby blog focused on tips to eat healthy the Mediterranean way.

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They have discovered that peppers contain a substance called capsaicin, which tends to be found natively in hot peppers when you eat enough of them, they create a warming effect within your body.

The way that they came up this theory was that this particular substance, contained within peppers is to help protect the plant if it is being attacked by predators such as insects, etc. And due to their small size it has more of an effect on them. However, when we eat this type of food it just makes us get hotter.

The way that they came up this theory was that this particular substance, contained within peppers is to help protect the plant if it is being attacked by predators such as insects, etc. And due to their small size it has more of an effect on them. However, when we eat this type of food it just makes us get hotter.

For those of us who might not like to eat hot foods, there is a variation of this particular substance called dihydrocapsiate DCT which has the same effect but doesn’t have the hotness in comparison to the other which is  capsaicin.

To find out what sort of effect of this would have on people, using DCT which is the cooler of the two. The scientists conducted a study to see exactly what would happen to people whom ate this particular variant of the ingredient.

During their study, they recruited 30 men and women, and initially they were put on a low calorie liquid meal replacement diet for 28 days, then the researchers involved in the study started to swap things around a bit they get some people, a placebo and the others were given the DCT.

During the study, the participants were given two levels of DCT to see what the effects were on their bodies. Their body weight and their body fat were both measured at both the beginning and the end of the test period to see what differences, there were.

The data that they collected proved without doubt that the control group that ate the high level of DCT had a higher expenditure of energy in comparison to the placebo group, it was a double the amount.

They also found out that DCT enable’s the oxidisation of fat within the body. Which in turn will help the body to use fat as fuel, and help the person to lose weight.

The one limitation of this study was that it was based on one particular meal only, and the effects could be different with other body sizes so it could be different if you’re leaner or obese/overweight. But overall though it seems that peppers are good for you.

So if you don’t eat peppers already why not start now it’s never too late. They do have a lot of health properties so, even if they don’t have the same effect as on the participants within the study it’s still worth eating them, nonetheless.

Source  http://www.sciencedaily.com

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This is a guest post by Lisa Roberts.

Usually the first thing people do when they decide to lose weight is pick a faddy diet to go on. This usually means having to eat foods that we are not too crazy about. It often requires you to have to learn a new way of cooking and preparing meals, which can be quite challenging. It’s no wonder so many people fail at losing weight.

Firstly, for the most part, many diets do not give you the tools you need to be successful in losing weight. They simply do not supply you with strategies you need to help you lose weight quickly and safely in different types of environments. Whether it’s learning how to cook low fat or knowing what to order when you eat out. Many of them fail to supply this information and often these diet plans include unrealistic expectations, which are unhealthy for us in the long-run.

Secondly, they also do not teach us efficient ways to exercise. Often the exercise routine is not even included in a weight loss plan.

Thirdly, they don’t give us the information we need to learn how to fight our cravings. This is a big part of being able to lose weight and keep it off. Without this necessary tool, we will keep making the same mistakes repeatedly.

Fourthly, when you go on a diet you may go for the all or nothing approach. You reduce calories so much, that it actually hinders our ability to lose weight. When the body is starving, it will actually begin to hold onto fat within the body. This makes it even more challenging to drop weight. Your metabolism will be affected because once you decide to get off this diet; your metabolism is so slow it will cause you to put on weight.

You become exhausted from making so many difficult changes to your lifestyle that they eventually give in. This usually ends up with them putting back on the weight you had lost.

When you decide to go back on a diet, it actually becomes even more difficult to lose weight. This is because you lose patience, become frustrated with yourself and may even become depressed. This is when you begin telling yourself that your attempts will not work and that you will fail.

Back in 2007, researchers at UCLA did a meta-analysis, a study of 31 other studies, and found that most dieters gain the weight back and more in the long term. A further four-year study of 19,000 healthy older men found that “the single biggest predictor of weight gain was if a man had been on a diet at some point in the past”.

People are often quick to blame themselves for not having the perseverance needed to be successful at losing weight. You need to consider designing a weight loss plan that suits your own personal needs and lifestyle. You need to choose to lead a lifestyle that will help you lose weight and reach a healthy weight, and then enable you to stay at a healthy weight for the remainder of your life.

What you can do is take control of your life and find your own solution to the problem. Since exercise is essential for weight loss, you can incorporate exercise into your daily routine. This can be any physical activity you enjoy doing. Maybe you enjoy swimming, or playing tennis. The point here is to make sure to include activities that you will stick to doing.

Now that the exercise part of the weight loss plan is incorporated, you can begin making subtle changes to your diet. Maybe you can cut out all beverages with high amounts of sugar. You can also eat smaller portions and drink a lot of water to help curb cravings.

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However, this doesn’t necessarily mean what you are about to read here is set in stone. I was quite surprised the other day when I was looking for information related to dopamine, When I came across this rather interesting article, which was discussing the above topic. One of the factors which can cause people become overweight in the first place can be an addiction to food.

Food is based on a reward mechanism behaviour and that may be why some people do tend to over eat too much, there could be other factors involved, but we are looking at one primary reason here, for the time being. That being dopamine, which is a highly addictive reward chemical.

Examples of this have been found in mice if you overstimulate a mouse with dopamine and get it to do a task it will repeatedly do that task every time you give it a dopamine fix, say, for instance, flicking a switch, as long as you keep giving it a buzz of dopamine it will continue to flick the switch until it no longer can do it. This is one particular instance of how an addiction can occur in people.

One of the problems with this is if you do become addicted to a paticular drug you have to keep taking more of it to get the same effect, and this may or may not be the case with food and depends on what you are eating. The big problem with dopamine is it gives you feelings of pleasure and satisfaction so it’s no wonder it can become very easy to get addicted to a lot of substances. What scientists found in a particular study was that when people become addicted to a certain substance they tend to have fewer dopamine receptors in their brains.

So they tend to need to have more of a fix in order to get the same feelings or pleasure this is what starts the addiction in the first place. Because eating can become very addictive the scientists decided to have a look at the brains of obese people, to see if this was why they were eating too much food and not necessarily getting that satisfaction feeling.

So to look at this in more detail what they actually did is put together some obese test subjects to take a chemical which would show up on their brains while they were having a cat scan, they found in comparison to normal weight individuals that the obese people had fewer dopamine receptors in comparison to their counterparts.

One of the scientists said that because they probably had very high levels of dopamine their brains were probably trying to compensate for this, so this is the reason why they had fewer dopamine receptors, but they also did say that it could be the case that’s how their brains were anyway and this could be one of the reasons why they over ate.

They could not actually say whether or not obese people do have lower levels of dopamine, the main reason for this is the human body is as such very complicated. However, what they do suggest is if you think that you may be suffering from a lack of dopamine then there are certain things that you can do, if you are not exercising already and are lacking motivation then this could be a good place to start.

Alternatively, it may be a fact that you could be lacking in certain key foods below you will see a list of foods that you can eat, which will help you if you are lacking motivation in whatever you are doing whether it be finding the motivation to exercise or any other parts of your life.

Foods that can help with dopamine levels:

• Eat some ripe bananas they contain something, which will boost your dopamine levels.
• Eat plenty of foods, which have high antioxidant levels, plenty of fresh fruit and vegetables blueberries are a good choice. I regularly eat these with porridge in the morning.
• Eat chicken because of the high protein levels
• Cottage cheese you can get different types of cottage cheese I have one with pineapple or cheese and chives, and it is delicious with a jacket potato.
• Eat eggs, there are so many things that you can do with eggs one of my favourites is scrambled eggs on toast made with wholemeal bread.
• Eat plenty of fish, this is largely due to the high amounts of Omega three oils, which are really good for your brain.

This is just a small list of foods you can eat to boost your dopamine levels, I’m sure there are many others that you could try. Just out of curiosity have you noticed yourself if you are overweight that is that you tend to lack motivation when it comes to doing things? It could be the fact that your own dopamine levels could be quite low, which might be something worth considering

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1. Porridge/oatmeal with blueberries you don’t have to add the blueberries or any other fruit if you don’t wish this is just my own personal choice. If you haven’t tried porridge with blueberries I can highly recommend it. The rating of porridge according to the index is 209%. If you have this for breakfast it will keep you full for a long time.

2. A piece of fish with boiled potatoes or mash and some garden peas. The rating of fish is 225% the other foods will balance that out quite nicely. I quite like parsley sauce with fish it adds a certain something to it.

3. A jacket potato with beans this is a delicious snack this will keep you full for a long time due to the high index rating of the potato and the amount of protein and fibre that is in the beans. The rating of potatoes is 323%.

4.  A fruit salad made from the following ingredients, have bananas, grapes, apples and oranges. The rating of oranges which is the top ingredient in this meal is 202%

5.  A jacket potato with cottage cheese and pineapple there isn’t a listing for pineapple or cottage cheese but due to the high amount of protein within the cottage cheese this will add to the amount of time it will keep you full for. The rating of potatoes is 323%.

6.  Baked beans on wholemeal bread sprinkled with some grated cheese, even though the rating of baked beans is relatively low wholemeal bread has a rating of 150%. When you add the cheese this will make it is that little bit better, the baked beans as we know are high in fibre and protein.

7. Poached eggs on toast with wholemeal bread, another great combination due to the fact that the eggs have got a reasonable amount of protein in. The index value of wholemeal bread is 157% and eggs are 150%.

8. Some minced beef with potatoes peas and carrots, this is a basic hotpot recipe, slice a potato thinly and either boiled or shallow fry them. Cook the mince in a saucepan, add some stock if you wish with some water and add the peas and carrots. The rating of beef is 176%.

9. Cheese on toast with tomatoes on wholemeal bread the value of cheese is 146% see above for the value of wholemeal bread.

10. White rice boiled with peas, chicken and sweetcorn and add a sauce of your choice to add flavour. The value of rice is 138%.

So there we have it 10 reasonably simple meals which will keep you full and will help you in your quest to lose weight. If anybody has their own suggestions please feel free to come forward because that would make another good post. As I am sure there would be other people out there who would be very interested.

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And this is what they did in order to compile the index when the study was running, students ate a 240 calorie meal first thing, and then were monitored every 15 minutes to see how satisfied they were afterwards. And this is how the index came about and over a period of two hours they were allowed to eat from a table what they wanted.

In order to get a particular number as a baseline food, they chose white bread at a hundred, so they have something to work from. Overall they gave 38 different foods saitey values and anything that went over a hundred was considered to be a food that will keep you fuller longer. And those below this particular value were ones, which kept the students less full longer.

So which particular foods came out top we shall now see from the following list:

• Potatoes surprisingly gave the students a fuller feeling for a long time.
• And here’s a bit of a surprise whole grain breads were 50 percent better at keeping the students full in comparison to white bread.
• If you like a bit of the sweet stuff then I’m afraid it’s bad news for you, things like cakes, doughnuts, and cookies didn’t keep the students saited for very long, perhaps this will explain why it’s very easy to eat a lot of these foods and not feel full or satisfied.
• As regards meat fish will keep you fuller longer compared to beef and chicken, which is a bit of a surprise.
• And they say that popcorn is more filling than eating a chocolate bar or some peanuts.

Here are some of the scores of the particular foods that were used in the study which came from the source article for this post. This will give you some idea of how bad or good the foods that you are eating and whether or not they will keep you full for a long period of time.

Wholemeal bread had a score of 157%

White bread had a score of         100 %

As you can see the difference between these two is huge.

Beef had a score of 176 %

Fish had a score of  225 %

So as we can see from these few examples there can be a huge difference between the foods that you eat, and how long you will stay saited before you need something to eat again. This particular research is quite old actually but nonetheless, quite useful and probably will explain lots of things to a lot of people as to why some foods keep them fuller for longer. Whereas others don’t

Source and references

http://www.diabetesnet.com

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Using one particular piece of exercise equipment, found it was a good way to get people motivated to exercise the, people in the study who watched themselves as an avatar exercising on a treadmill. Were more likely to want to do it in comparison to those who looked at avatars who were doing nothing in particular or just hanging out.

The people who were watching avatars of themselves exercise, did so for an hour longer in comparison to the other group who was not doing very much. The researchers were very surprised at the results because they didn’t think it would work at all and were quite skeptical to start off with.

In each of the three studies which involved 80 people they found that when people saw digital representations of themselves, they really were motivated to do more exercise.

The way they conducted the study was to put a virtual reality helmet onto the people and digitise their face using a picture of themselves. So the moral of the story is if you are likely to see yourself doing something then you are far more likely to behave that way. This is something that sports psychologists do when they are trying to help someone get better performance from what they are doing.

So if you see yourself exercising then hopefully you are more likely to want to do it. This might explain some of the reasons why the Nintendo Wii console is popular with a lot of people even though you don’t actually have a picture of yourself as your own avatar you do, in fact, see yourself doing the particular activity which helps with your motivation.

Maybe in years to come, we will see a lot more of this kind of technology, which will help people whom are struggling to motivate themselves to exercise. Why not try some mental visualisation yourself and see if it works. Or do you yourself already do it and has it worked for you?

This is a another interesting piece of research of how our brains work and how we can support ourselves better if we are struggling to motivate ourselves to exercise.

Source http://abcnews.go.com/

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The first thing that you do when you go to the site is put your information in you put your target weight in your height and your weight.

All this information is put into a graph which you can see when you sign up for a account. Which incidentally is free one of the great advantages of using sites like this is you can see exactly where you are on a day-to-day and week to week basis. Various studies have proved time and time again that tracking your progress over various weeks and months you are far more likely to succeed than if you don’t.

This is one of the advantages of joining a site like Traineo but as well as that there are forum’s where people can share their information about how they are getting on and share tips with other users. This is another great advantage because people who are involved with communities such as this will support and motivate each other, which is another plus point.

So if you sign up to day for an account with Traineo it won’t cost you a penny, but there is another option which you may want to consider which is a Traneo plus account, the advantage of this is you get more detailed information within your graph there is a video below to demonstrate this.

If you signup for a Traineo plus account you can try it for 14 days for free however if you upgrade to a full Traneo plus account and you are charged then you will get to the watch.

A Traneo plus account costs $59.95 dollars for a year but if you signup through this post then you are eligible for an offer which lasts for 14 days and expires on the 15th of April, if you signup for a Traneo plus account you will get a free Garmin Forerunner 50 sports watch which is a great deal with the two combined here are some of its features

Garmin Forerunner 50 Watch Features:

Sleek, multi-function wireless sports watch with stopwatch, lap storage (100 laps or 7 hrs of data), Interval timer.

Fully compatible with ANT accessories including Garmin’s ANT heart rate strap, ANT foot-pod, or ANT receiver to provide wireless heart rate monitoring, speed and distance, and computer download feedback respectively.

Note: ANT Heart Rate Strap, Foot Pod, or receiver are not provided with the traineoPLUS special offer and can be purchased separately from numerous retailers online.

For more information visit Garmin’s Forerunner 50 site.

To qualify for this offer use the code LOSE when you upgrade for a plus account this offer closes on the 15^th of April. visit traineo.com for more details.

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In order to avoid getting metabolic syndrome, which encompasses quite a few diseases such as diabetes high cholesterol levels and heart disease, etc. It might be a wise move to take notice of the saying above and put it into practice.

Some recent research which has been conducted finds this is the case as regards what time you eat foods and when as to whether or not you gain weight. This has been a point that has been argued for a long time now by the industry as a whole so perhaps what is being written here may finally put that to rest hopefully.

The study which was published in the International Journal of Obesity looked at what type of foods people eat at what time and to see if there was any reasons as to why people may get metabolic syndrome because of the time and type of foods they ate.

The research found that mice fed high fat meal when they had woken up had a normal metabolic function and were far less likely to contract metabolic syndrome. Compared to mice who had a high carbohydrate breakfast and a high fat evening meal they tended to have increased weight gain and all the things that encompass a changed metabolic function.

A lot of studies in the past cite the amount of food that people eat and the types but nobody has really looked in depth whether it matters at what time you eat your food and what type of food it is you eat. The researchers found that when the animals were fed a high-fat breakfast this created a metabolic effect, whereas compared to a high carbohydrate breakfast they stayed in what is called a carbohydrate metabolism.

Which doesn’t work effectively as regards using energy within your body as fuel, so it seems that it’s quite important the breakfast that you eat and how it affects your metabolism throughout the day does matter.

Another thing that they found from the study was that eating a low calorie dense food at night seems to work just as well. This is yet another fascinating piece of research that just goes to show and prove.

That it matters what time you eat food and what type of food you eat, can make a big difference to whether or not you will lose weight. It certainly does seem to turn a lot of things on their head, which may have been said previously about what you eat at breakfast.

What does anybody else think about this research does it hold water from what you have found yourself? Have you put weight on because you eat high carbohydrate breakfasts and fatty foods in the evening?

Source http://www.sciencedaily.com

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A lot of our habits tend to revolve around repetition so after a while they become automatic it’s a bit like learning to do anything the more you do it the less you have to think about it, and it becomes automatic behaviour. So it could be quite easy to believe that the reason that you’re having

trouble controlling what you’re eating is purely down to learned behaviour or is that necessarily the case?

We often don’t tend to think that there may be some other mechanism at work causing us to eat foods that don’t necessarily do us any good. There have been various studies that have cited how foods affect our moods when we eat them.

Just recently, however, a new study has been put together, which sways the argument to that way of thinking more so now than ever before.  They say that once and for all that the biological mechanisms that are present within the brain work the same as in people who are addicted to heroin and cocaine and any other highly addictive drugs.

It focuses on the fact that what a lot of people who are obese have been saying for a long time now that it is extremely hard to kick certain type of food habits purely because of the addictive nature. Of these types of particular foods. They used rats in their research and found conclusive proof that after a while of eating such foods, they clearly were some cognitive changes happening in their brains, which were causing them to eat in an addictive manner. As with any kind of addiction, whether it be drugs or any other addictive substance once you repeatedly do it your brain becomes so used to the reward that you get from it that after a while.

In order to keep that reward mechanism working you have to eat or consume more of what it is that’s causing it to happen the same thing happens in the brains of people who are alcoholics after a while your brain becomes so used to the chemical high that you get from doing it that you have to consume more in order to get the same kind of high.

The exact same changes that happen in drug addicts happen in people who eat food they have to keep eating more and more in order to get the same result so as a consequence of this. They become overweight. Probably, without even realising what mechanisms are working inside their minds.

One of the scientists who was involved in the research whose name was Kenny spent three years looking at the addictive nature of junk food and its effects on people. In the actual study they say that the actual animals used to do the research lost total control of what they were doing and just kept eating and eating.

They also tried an experiment where they gave electric shocks to them in the hope that would deter them from overheating but even that wasn’t enough to stop them. They were still highly motivated and determined to do it. The scientists used a model of eating, which would cause the animal subjects to become obese very quickly by feeding them things like high fat sausages, cheesecake and any other high calorie foods. They even tried switching them to things like salads and more healthier foods, but once they tried this, they refused to eat.

And took it even further by starving themselves for two weeks by refusing to eat healthier foods. The head research scientist Kenny said that because the reward system had been overstimulated that much, your brain more or less turns on itself and forces you to give it the pleasure that it so desires.

This probably explains why so many people have difficulties giving up food that is bad for them because of their highly addictiveness.

They found that it’s a typical type of dopamine that is stimulated in the brain when you eat or consume types of drugs it gives you such a pleasurable high the same sort that you get when you have sex or any other kind of pleasurable experience that you have to keep doing it in order to get the same high over and over again.

Speaking from a personal point of view I had an addiction at one time and I can say without doubt that no matter what I always had to get my fix no matter what it becomes the main focus of your life and you do anything to get it, I would be out in all sorts of weather, whether it be freezing cold or raining heavily.

And when I was getting my fix I could never understand why I was willing to put up with being so cold in order to feed my addiction. But I did you don’t realise how motivated you can become by what is going on in your brain, and whilst you are constantly feeding it with pleasurable feelings all the time it expects it all the time.

So it’s no great surprise to me of the findings within this article. Have you yourself noticed how hard it can be to give up certain types of food? I know I certainly can, and I do know of other people who have had the same types of problems giving up certain foods when they are trying to lose weight one in particular that springs to mind is chocolate without a doubt.

Source: http://www.sciencedaily.com

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So in traditional DJ style “food pickers” as Alan Freeman would say. Here is the top 10 gas producing foods in order of flatulence power:

In at number one is:

Pickled eggs, so just be weary when you’re buying your eggs to avoid pickled ones. If you want to avoid blowing off then hard-boiled eggs are probably a safe option or boiled eggs.

In at number two it’s:

Green Bean casserole, this particular dish is something I have never heard of before so if you are concerned about what is in it I suggest looking on Google if you think it may give you problems.

In at number three it’s:

Smoked fish, I was quite surprised when I saw this was number three even though fish is good for you better watch out as you may not want any fishy flatulence.

In at number four:

Is a stuffed boiled cabbage, people do say that vegetables do tend to make you blow off. I know when I changed my eating habits it did cause a few problems in that area but as of recent things have been much quieter.

In at number five:

And halfway there is the good old traditional curry or as one of my friends used to call them “bum burners” now myself, I am partial to a curry every now and again, as far as blowing off is concerned. I haven’t noticed how it affects me. It may be because specific ingredients cause more flatulence than others.

In at number six:

Brazilian Rodizio or Churrascaria, this is probably one of those things that I will never eat, unless I go to Brazil but according to what it says on the source article it can be steak wrapped in bacon or turkey wrapped in bacon or finally bacon wrapped in bacon.

In at number seven:

Is biscuits and gravy, it doesn’t actually say what type of biscuits or gravy but to me that sounds revolting obviously it might be some kind of delicacy somewhere but where I don’t exactly know as it doesn’t say in the source article.

In at number eight:

Is collard greens ham hocks and bacon, this sounds like another horrendous concoction of food apparently from what it says according to the source, collards are some sort of high fibre food and very green.

In at number nine:

Smoked oysters that you buy in a can or tin, and they are coated in cotton seed oil sounds like another strange food delicacy. And one to be avoided by the sounds of it.

And finally at number 10 it’s:

All types of French food, whether it be a cheesy onion French soup or frogs legs, and a multitude of other foods that French people tend to eat.

My grateful thanks for the originating blog that compiled this list it was a joy to write.

Disclaimer: Now that you have this information, I cannot accept any responsibility as to what you do with it, if you are plotting revenge on one of your friends in some sort of way and this is your way at getting back at them. Please don’t tell them where you got this information from.

I do hope you enjoyed reading this post, and perhaps you could add your own experience in the comments below as to what causes you to blow off more than you should do.

And just so you know it did take me quite a while to write this post in between laughing I really do hope you enjoy it as much as I did writing it.

Article source and references:

Originating source: http://www.diet-blog.com

Main source: http://blogs.miaminewtimes.com

Post from: Weight Loss Blog (Lose That Tyre)

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So what are the benefits of training with a kettle bell:

• They are very effective when it comes to burning fat.
• Once you have bought one that’s it. there are no expensive gym memberships to pay for on a monthly basis.
• You can do your exercise indoors or outdoors it doesn’t matter weather permitting of course.
• Kettle bells take up very little space, so they are easy to store.
• It will improve your overall body strength so you will be a lot stronger.
• In a Russian magazine they were quoted as saying that kettle bells “Not a single sport develops our muscular strength and bodies as well as kettle bell athletics,”
• They come in various weight sizes to suit your own needs.

Studies Revolving around Kettle bells

Vinogradov & Lukyanov in 1986 conducted their own research regarding kettle bells to see how exactly how effective they were in comparison to other forms of training, they found in comparison to other means of strength training that kettle bells produced results, which exceeded other types of training.

Someone called Voropayev in 1983 conducted his own research into how effective kettle bells were, he had two sets of people alongside each other training different ways both groups did the same exercises which were pullups, a one kilometre run, and a hundred metre sprint.

He had a control group which he monitored in comparison and the ones in the kettle bell group were overall much better in their performance in comparison to the other control group which didn’t use kettle bells.

In 1997 Voropayev did another study, he monitored some people in Russia called gireviks when they trained with this particular piece of apparatus they increased their body weight by 21 %. So increasing their muscle mass, as we know muscle is heavier than fat.

Kettle bell exercises most of the exercises that you will do using a kettle bell aren’t that complicated so there is no need to worry. Here are some videos so you can see exactly what’s involved.

Another great thing about kettle bells is they aren’t that expensive. So if you’re looking for something that will help build a physique, especially muscle and help you burn fat very effectively, and you are in good health then a kettle bell would be a very good choice.

This particular piece of apparatus doesn’t get mentioned very often but is something that you may have overlooked as regards a piece of exercise equipment. I hope you enjoy the videos.

Post from: Weight Loss Blog (Lose That Tyre)

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