When starting a weight loss regime which involves diet, exercise or a combination of both it can be very easy to lose weight.  The pounds usually slide off in the first few weeks provided that you are burning more calorie than you are consuming.

With some diets, particularly those high in protein and low in carbohydrates, there will also be a substantial water loss in the first few weeks, which although it is not the type of loss you are looking for, does show up on the scales.

What is a weight loss plateau?

However, once you settle into a diet, it is common for weight loss to slow and eventually even stop altogether, resulting in a weight loss plateau.  This can be demoralizing and frustrating, as although you are still following your diet, you are no longer seeing the results which make it worthwhile and give you that extra motivation to continue.

A weight loss plateau occurs because your calorie requirements to lose or maintain weight changes as your body weight changes.  At your new lower body weight, you in fact need fewer calories to maintain your new weight than you did when you were heavier and even fewer again to continue to drop the pounds.

For this reason, if you reach a plateau in your weight loss you need to either up the calories you are burning or reduce the amount you are consuming even further to get continued weight loss.

Changes to help you break the weight loss plateau. 

Assess if you really need to lose more weight

The first thing to consider when you stop losing weight is if you have already reached a healthy weight for you.  When setting a goal weight, it is important to be realistic and aim for a suitable weight that is appropriate for your height and body type.

If you try to aim too low, you will end up in a constant struggle in trying to reach and maintain this goal weight whilst your body is fighting against you – which is likely to be difficult to maintain and have a negative impact on your well-being.

If you find you hit a diet plateau at a weight which is healthy for you, take a step back and consider if you really need to lose any more weight, or if you should simply aim for maintenance.  If you are within the healthy weight range and feel energetic and healthy, chances are you are at your ideal weight.

Rather than losing more weight, aim to maintain your healthy weight and work on things like toning and strengthening which can improve your health and appearance.

Adjust your diet

If you feel you need to push past the plateau to reach a healthy weight, adjusting your diet is a good way to do it.  As you now weigh less than you did when you started your diet, you now need less calories to lose weight than you did before.  Try techniques such as reducing portion sizes, eating larger portions of low calorie foods such as fruit and vegetables and choosing high fiber and high protein options to keep you fuller for longer. These resources will give you more ideas:

• How to get enough fruit and vegetables in your diet
• How to control portion sizes when losing weight

Be aware of what you are eating and make sure that calories are not creeping into your diet through drinks, mindless snacks or eating left over’s off kid’s plates, as these all contribute calories to your diet.

If you feel that there is no easy way to reduce your calorie intake further in a healthy way, it is a good idea to consult a dietician, as they may be able to advise you on how to cut more calories without losing important nutrition in your diet.

Change your exercise routine

Burning more calories is another great way to break through a weight loss plateau, and may mean you do not need to cut your food intake any more, although a combination of diet and exercise adjustment is probably the most successful.

Increasing the number of work outs you do, the time you do them for or the intensity can all help to burn more calories.  If you have limited time to work out, the best way to burn more is to do higher intensity workouts as these burn more calories in a shorter time frame.

Sometimes, even a change or variety in your work out can be enough to burn more calories.  If your body gets too used to a workout it becomes less efficient at burning calories.  So by varying your routine or choosing something different you can burn more calories and prevent boredom.

Although cardio type exercises tend to burn the most calories, strength training can also contribute and will increase muscle mass which in turn burns more calories even when you are at rest.

Keep a food record

Even if you are sure you are still following your diet correctly, it is amazing how little bits of food, drinks, and larger portions can sneak in over time, often without you even realizing it.  By keeping a food diary or using a food tracking app (our food tracker is free!) and recording everything that goes into your mouth you can pick up on any areas where you might be sabotaging yourself.

Increase incidental activity

Although organized work outs are great if you want to lose weight, don’t forget that every little bit of physical activity you do throughout the day will contribute to the calories you burn.  Be it playing with children, cleaning the house or walking up the stairs, the more of these types of activities you do, the more calories you burn.  Try walking or riding to work if you can, or take the stairs instead of the elevator.

Don’t lose hope

It is easy to throw in the towel and give up when you are following a diet and doing exercise and not seeing the results you want.  A weight loss plateau can be a breaking point for many dieters, who simply lose hope and go back to their old eating habits as they cannot see the point of continuing.

However, if you push past this set back and find a way to continue to lose weight, you will not regret it.  Don’t be afraid to ask for help if you cannot understand why you are not losing weight.  A health professional such as a dietician or even a personal trainer at the gym will be able to give you advice and support to come through the plateau and reach your weight loss goals.

Many people hit the gym day after day for many reasons ranging from looking better to distressing after a tough day.  However, when working out it is important to do so with realistic expectations of what you are setting out to achieve and not to become hung up on unachievable goals that are the reason you push yourself to work out on a regular basis.

The reasons why you choose to workout are personal and everyone has a different perspective on why hitting the gym is worthwhile for them.  However, if you feel that some of the reasons behind your choice to workout are unrealistic or negative, try to adopt some of these more positive approaches.

Reasons to work out that can be unrealistic

To get skinny

This is probably the main reason that most people hit the gym for the first time.  The need to fit into a stereotypical ideal of what is attractive means that millions of women and men join up to their local gym or fitness centre in the attempt to achieve the enviable physiques of the rich and famous.

What many people do not realise is that although working out can contribute to an ideal figure, there are many other factors involved, such as diet and most importantly genetics.  Many people will sweat it out in the gym for hours and come no closer to achieving their dream body.

This is because they are simply not genetically programmed to look that way, no matter how many hours they spend on the treadmill or how many reps of weights they do.  These types of ideals can be demoralizing and induce stress and exhaustion when you are not achieving what you set out to do.

Whilst working out is a great way to lose weight, it should also be noted that it may not always produce weight loss.  Many people gain muscle when they start to workout, which is heavier than fat, and so end up gaining weight.  This is a common reason why people give up exercise as they think it is making the problem worse.  Look at other measurements such as waist circumference or dress size if this is the case as you are likely to find more obvious improvements there.

It is perfectly acceptable and beneficial to your health to work out to lose weight, just try not to take it to extremes and be realistic with what you can actually achieve and what is a natural and healthy weight for you.  Try to think about other health benefits from working out, rather than just your appearance.

Because everyone else is doing it

If you are working out just because it seems to be the thing to do, it’s likely you are not enjoying it and you are not going to stick to it in the long term.  Physical activity is beneficial to the health, but in order to make it part of your lifestyle, it needs to be enjoyable and sustainable.  Just because spinning is the latest craze, it doesn’t mean you have to do it.

If you would prefer a walk outside or to play a game of basketball choose one of those instead as you are likely to make a habit of it.

To eat whatever you want

Whilst it is true that if you burn more calories by working out you have a bit more room to eat the odd treat, it doesn’t mean you can indulge in whatever you want.  Most people overestimate the calories they burn in a workout and so often end up consuming more than they burn because they think they have cancelled it out and end up gaining weight.

Using food as a reward for exercise is not a healthy pattern to get into, and remember that it’s not just the calories that count, but the other substances that you are putting into your body when you eat unhealthy food.

Good Reasons to Workout

It can improve your overall health

Increased levels of physical activity is associated with a huge range of health benefits, from reducing risk of lifestyle diseases such as heart disease, diabetes and some types of cancer, to improving the strength of bones and improving mental well-being.

There is no shortage of evidence that working out is good for you, although in cases of extreme physical activities such as ultra-marathons, there is some question as to whether this level of exercise does more harm than good.

For the majority of people however, working out is a great way to improve your health, whether it is be by losing weight, controlling blood sugar levels or increasing levels of feel good hormones that benefit your mental health.

It makes you stronger

Being stronger can benefit you in a number of ways.  One it tends to mean that you have a higher percentage of muscle, which is beneficial in burning calories, and secondly it can help strengthen bones which can protect against osteoporosis and bone damage later in life.

Although you may not be thinking about it now, building a good level of strength and maintaining it as you age can have great benefits when you are older, preventing falls and making you more mobile.

Being strong is also very practical.  Increased strength gives you the ability to carry shopping bags, suitcases and small children without strain.

It’s enjoyable

This is perhaps the best reason to work out.  If it is something you love that makes you feel good, be it from how you feel during the activity or after, it is worth doing.  Doing something you enjoy daily will put you in a better frame of mind and mood during the rest of your day.

If you do not enjoy working out, try to find some form of physical activity you do enjoy.  For some people being outside, in water or using particular equipment such as roller blades is more motivating and enjoyable than a gym, so if this is the case for you, it is much better to choose one of these options, as it will be much less of a chore to do and you are likely to make it part of your routine.

It relaxes you

Exercise tends to be a great way to unwind and relax before or after a long day at work.  It is time to think, and get any aggression out of your system.  Physical activity has also been associated with better sleep and causes the release of endorphins that make you feel good and ready to take on the world.

To improve energy levels

Exercise is a good alternative to coffee to rev yourself up in the morning as it naturally energizes you.  People who exercise tend to have higher energy levels than those that do not and may also sleep better, which also contributes to more energy.

Remember though that it is important to give your body the opportunity to recover and relax between workouts or you may find yourself constantly drained and tired, particularly if you are working out a lot.

Peanut butter and jelly is a classic sandwich combination, but is not a food you would usually consider as a particularly healthy one.  Are there any hidden nutrition benefits to be found in this lunchbox favourite and how can we make it a more nutritious option?

Peanut Butter

Peanut butter varies dramatically from brand to brand, with many commercial varieties containing large quantities of sugar, salt or added fats.  However, if you choose well, peanut butter can be a good source of protein, as well as healthy, heart friendly fats in your diet.

It is however still high in calories, so should be consumed in moderation for those watching their weight.  Be aware that some peanut butters advertised as low fat may contain added sugar or other undesirable ingredients to maintain the taste of the product without the fat.  For this reason it is important to read labels and choose the healthiest version possible.

Jelly

Jelly is mainly made up of sugar and so contributes energy in the form of calories, but very little other nutritional benefit.  For this reason it should not be considered a healthy option, even if the word fruit is mentioned on the label.  Sugar free versions are a lower calorie option, but contain artificial ingredients for sweetness and still have no significant nutrients.

Bread

Depending on the type of bread you use this can be a very healthy component of the dish or one that offers calories and little nutritional value.  White breads made with refined flour, which are a popular choice with peanut butter and jelly, are not much different than eating a sugary product such as the jelly itself.

These foods cause blood sugar levels to spike, then drop rapidly, leaving you hungry and craving more sugar.  Refined bread products generally also contain little in the way of nutrients and fibre, but simply provide empty calories.

On the other hand, whole grain bread made with minimum processing can be very nutritious, providing a good source of B vitamins required for energy production and other functions in the body and fibre which is important for a healthy bowel and heart.  (See also: Is bread bad for you and how much is too much)

Nutritional value

The average peanut butter and jelly sandwich is a mixed bag when it comes to nutritional content.  Whilst there are definitely some positive points in terms of nutritional value, overall it is generally not the healthiest option.

When good choices are made in terms of bread and peanut butter, the sandwich is a good source of protein, healthy fats, fibre and B vitamins.  However, it is a high calories choice and if unhealthy options are chosen with regards to bread and peanut butter can contain very little nutritional value.

This is a quite a large amount of fat and calories when you consider that for many people this type of sandwich would be eaten as a snack or as a part of a larger meal.

For lovers of peanut butter and jelly however, all is not lost.  There are some easy ways to bump up the nutritional value of your favourite sandwich and reduce the calories, making it into a much healthier option.

How to make a healthier version of peanut butter and jelly

Choose healthier bread

By choosing whole grain bread rather than a refined white version you can instantly add fibre and B vitamins to your sandwich.  Whole grain breads also tend to be low GI, meaning that they keep your blood sugar levels stable for a longer period of time, keeping you fuller for longer. 

Swap jelly for Jam, Fruit Spread or a reduced sugar version

Jelly really has no nutritional value and only contributes empty calories.  By choosing a no added sugar fruit spread or jam you are at least getting only natural sugars from fruit and may also benefits from some of the vitamins in the fruit, although this is likely to be minimal given the processing and the small amount you are actually eating.

These types of spreads generally have less sugar than jellies, however there is huge variation from brand to brand, so look for one that has fruit as the first ingredient rather than sugar and has the least amount of sugar possible.

Reduced sugar versions of jams and jellies are also an option and will work to reduce the calories in your sandwich.  Another option to add nutrients and fibre is to replace the jelly with sliced banana or apple, which still gives the sweet taste, but provides some nutrition in the process.

Choose a healthier peanut butter

Ideally choose a completely natural peanut butter that contains only peanuts.  Many health food stores have a machine where peanuts are ground to make fresh peanut butter and this is a great way to make sure you know what is in the butter.

You can also choose your favourite texture and it generally has a much better flavour than commercial varieties.  If this is not possible, at least choose a brand that does not contain any added trans fats and look for one that has the least added ingredients.  Lower sodium and added sugar are also things to look for.

Low fat versions may have less calories, but are often higher in sugar or salt to preserve the flavour.  Considering that the fats in peanut butter are mainly healthy, there may not be a real need to choose lower fat versions.  For a change you may also like to try other natural butters such as almond.

Reduce calories

To reduce the calories in the overall sandwich, try tricks such as slicing bread thinner, spreading peanut butter thinner and reducing the overall size of the sandwich by choosing a smaller size of bread.  By choosing healthy options and reducing portion size you can almost cut the calorie content of the sandwich in half, making it the perfect snack or part of a larger meal.

Add a healthy side

Even when made in a healthy way, a peanut butter and jelly sandwich provides little in terms of vitamins.  To make it into a healthy meal that provides a good range of foods from all the food groups, add a side salad or serve with a piece of fresh fruit.

The whole of May is ‘Exercise is Medicine’ month in the United States. What does that mean? This concept was launched in 2008 and on a national level it celebrates the importance and value of exercise and physical activity in health. For many health and fitness organisations is an opportunity to promote and spread the exercise as medicine to the public.

Here I would partly argue that exercise is not to be remembered and celebrated just for a month but all through the year. However, such initiatives can be a good opportunity to get inspired and get on the exercise wagon. So, whether you are in the States or in any other part of the world, why not join in the celebrations and the exercise is medicine month and make a start to a physically active lifestyle.

#1 Have a taster

Often people will say to me that they don’t know where to start. Even joining the gym is not guarantee to make you fit and active. Can be intimidating, not everybody knows what to do and before you know it is give up time.

If that seems too familiar then why not try before you buy? There are a number of different exercise activities which you may not even know about. With the Exercise is Medicine month guarantee there will be loads of thing and taster sessions going on. Look at your local gym, school or community centre to see what is going on. Go along and try different things and you may be pleasantly surprised.

Even if you are not in the States look around and you will see that there are numerous taster sessions going around. If you can’t find one and you want to try an activity just ring up and ask for one. Most places want to sell a membership or get people going to their club, classes etc. They are usually happy to give cheaper or free taster sessions.

#2 Join in with your kids

Kids have bags of energy and it is natural for them to be running around, play games, and climb trees nonstop all day. Join in the game. Play hide and seek, football in the park, jump on the trampoline or the bouncy castle, the options are endless and usually free. You will find that laughter is contagious and you may find yourself having too much fun. (See also: 10 family fitness ideas that are also fun)

It is also a good opportunity to bond and spend good quality time with your children. It is easy to be swamped by work, responsibilities and everyday life and forget what is like to run around free and careless.

#3 Tale advantage of the good weather

The sun and warm weather can be energising. Use that! Go out for a walk, a bike ride or a run. Again the options are endless. Bike rides and walks are usually the easier options. However, you could try climbing, which can be exhilarating, swimming roller scatting and so on. If you prefer more organised activities look for exercise classes or activities outdoors. Try an outdoor exercise boot camp which can be fun and also a place to meet friends and socialise.

If you want to be more adventurous why not go on a camping trip with friends and/or family. Once there fill your day with exploring the area, swimming, running, fishing and so on. Camping may not be a form of physical activity which you can do every day but sometimes it takes that one small thing to make you want to do more.

#4 Take on a challenge

I am not a firm believer of challenges but sometimes they do help to kick start a habit and motivate you. With the bikini season being eminent I decided to jump in a squats challenge to shape up a bit.

Passed the first week and once the aching subsided and some results started being visible, I got hooked on it. Here I go doing 50 squats at 7:00 in the morning and then again in the evening. To top it up I decided to find other challenges for abbs legs etc. All and all I do 30 min in the morning just after my coffee and before the shower and again in the evening.

Kick starting the day with some exercise feels really energetic and makes my day. The results are also very motivating. If you don’t see results then it can feel as if you are wasting your time although a good health is the best result out of all. Not all challenges work or are good for you. Do some research on the subject and see if it’s worth going for it. The downfall is that once the challenge is over you have to be motivated to carry on the physical activity your own.

#5 The non-exercise exercise

Indeed some people hate gyms, exercises and everything associated with it. So how can you get on the physical active mode? Try what I call the non-exercise exercise. What is this? It includes all those activities which we can do as part of our everyday but you don’t have to put them under the exercise category. An example is cleaning the house and gardening. Not all cleaning and gardening is physically active but some parts will have you moving nonstop.

Dancing is another example and one of my favourites. Some will argue that dancing is a classed as exercise but is something we do for fun going out. Try a salsa class or tango and dance the night away. If you like your living room and your games console too much then try boxing or skiing in the wii.

I am not a fun or do I support staying in and playing video games, however, if that is the only way you will are like to get some physical activity, well something is better than nothing. With video games be aware of injuries and make sure you do perform activities correctly.  See also: 5 fun ways to get fix and sexy

#6 Make a 30 min pledge

It is easy to say I will be active, I will do this and that and it is even easier to not do it. In the winter I had the ‘I will go running 2 times a week’ saying which never materialised. Don’t just say it make a pledge and a schedule for it and then follow it through. Pledges can be simple as ‘I will turn the TV off between 5pm and 5.30pm and I will go in the garden’.

Start with things which you know you will follow and that are feasible. Running the marathon every day may not be within reality for everybody.

Try making the pledge with a friend or family. This way you will have each other to bounce on and keep motivated. It is also more fun sometimes to do things with others rather than doing them alone. Build on your pledge and make it an everyday routine.

#7 Volunteer for a local club

Why not be active, have fun and do something fulfilling? Volunteer for your local sports club or for a children’s charity. There are a few charities which involve taking special needs children out to different activities such as bowling or walking. If children are not your cup of tea then do something with adult. Be a volunteer for adults.

Not all sports clubs have the money to employ all needed staff and they would welcome volunteers. Even if a volunteering opportunity is not advertised do ask. It may be that they haven’t really thought about having volunteers but they would welcome your help.

Opt for something that you would enjoy and if you don’t like what you are doing discuss it with the people you volunteer for or try something else all together. If you don’t enjoy it you are more likely to give it up.

Find out more about ‘Exercise is medicime month’ by visiting their official page.

Diets can be difficult to follow and have a huge impact on your life.  So when is the right time to stop a diet?

Unfortunately the answer to this question is not a simple one.  Many people have reached their goal weight through weeks, months or even years of dedication and perseverance, only to regain it all as soon as they relax their eating habits.  Others start very strict dieting regimes which are unsustainable in the long term and find themselves falling off the wagon and reverting to their old habits and weight in a few weeks.

Dieting can be seen from two angles, you can either accept that to maintain your desired weight you will need to follow a diet for the rest of your life, or you can avoid ‘diets’ and simply adopt a healthy eating pattern that is sustainable and non-restrictive, so you do not feel as if you are on a diet.

Looking at healthy eating as a lifestyle rather than a diet can be a lot easier to maintain in the long term.

Can you stop dieting when you reach your goal weight?

The truth is to lose weight you need to be eating less calories than you are burning through physical activity.  Many people successfully lose weight following a low calorie diet, but as soon as they reach their desired weight, they tend to revert back to old eating habits.  This often means that they are once again consuming more calories than they need and the weight soon creeps back on.

To maintain your new weight, you need to be in energy balance, i.e. consuming the same amount of calories as you are burning.  This may mean you can relax your diet a little compared to when your goal was weight loss, and add in a few extra treats or indulgences, however, if you completely abandon your diet it is likely the weight will come back.

Remember as well that if you have lost weight, the number of calories required for weight maintenance will be less than at your previous larger weight.  There is no way around it, if you wish to stay at your new weight, you need to continue some form of diet, or at least change your eating habits in some way.

Why very strict diets generally lead to regaining the weight

Very prescriptive diets that eliminate food groups, involve a lot of extra time and money to follow and are difficult to maintain in social situations generally end in weight regain.  Many people follow these types of diets when they want to lose weight quickly for an important event or they are simply sick of carrying excess pounds.

What is often not considered though, is that these diets usually are not long term solutions and as soon as you stop following them and return to normal eating you will gain back the weight and often a little more to go with it.

Why a healthy diet is for life

So quick fix diet usually result in weight regain over time and you need to constantly keep your calorie intake lower to maintain your goal weight, does that mean we should all be on a diet for our entire lives?

The answer to achieving and maintaining a healthy weight is to achieve a balance in your diet that does not resort to extremes and is easy to maintain whilst still keeping calories at a lower level.  It’s all about making small, healthy lifestyle changes that are barely noticeable, but make a huge difference to your health.

In this way, you never feel like you are on a diet, there is no counting of calories or guilt when you overindulge.  There are no foods you are forbidden from eating and no special diet foods or expensive formulas.

It is important to remember that the food that goes into our bodies provides more than just calories, but also essential nutrients that we need in order to function correctly.  By thinking about what you are putting into your body you improve your health, appreciate your food and still maintain a healthy weight.

It should be noted that for individuals that are very overweight, an initial approach that is stricter in terms of calorie control may been necessary, however, by adopting healthy long term habits once the goal weight is reached there is a far greater chance of maintain weight loss.  Exercise is also a key component to any weight loss or maintenance plan and will make a huge difference.

Easy changes to maintain a healthy weight

• Choose less processed foods
• Choose lean meats and remove visible fats or chicken skin
• Keep portion sizes down by using smaller plates and not going back for seconds.
• eat mindfully, always considering what is going into your mouth, what is it bringing to your body and if you are really hungry
• Choose low calorie drinks
• Choose reduced fat dairy products
• Choose lower fat cooking methods such as grilling and steaming, also choose foods that are cooked in this way when eating out.
• Replace unhealthy saturated fats with unsaturated alternatives
• Choose more vegetable based dishes and avoid cream based foods
• Avoid keeping unhealthy food in the house if you find it hard to resist.
• Recognise that some foods should be considered ‘sometimes’ foods and eat them as a treat only.
• Wait for 20 minutes after finishing your meal to determine if you are still hungry before having a second portion.

Situations where you should stop dieting

Whilst in most cases the choice to diet or not is entirely a personal choice, there are some situations where diets, particularly highly restrictive ones are inappropriate and should not be continued, these include:

• Pregnancy
• Illness
• Extreme weight loss
• Side effects such as vitamin deficiencies, lethargy, gastric symptoms, dizziness and any other adverse health problems.

Making a record of everything you eat and drink may sound time consuming and tedious, but it may help you to lose weight.  Studies have found that those who make a record of what they are eating daily tend to lose more weight than those who do not.

The Evidence

A 2008 study including 1,700 participants following the DASH diet for weight loss and improvement of lifestyle factors suggested that those who recorded what they ate lost twice as much weight as those who did not.  In this study, the more records participants kept, the greater the weight loss they experienced throughout the duration of the study.

Similarly, in a 2012 study published in the Journal of the Academy of Nutrition and Dietetics, found that those keeping a record of their food intake were more likely to lose weight.  This study was carried out of a year period in 123 overweight to obese women and also found that lower levels of weight loss was associated with such traits as skipping meals and eating out for lunch at least once per week.

What is food tracking?

Food tracking means that you make a record of the food you eat daily.  Traditionally this is done by keeping a food journal, but it needn’t be that official.  Even recording your intake on a post-it note or sending yourself a quick email may do the trick.

These days it is even easier to track the food you eat quickly and simply wherever you are with a wide range of mobile phone apps and food tracker available online such as our own free calorie counter.  These types of trackers are far less time consuming and more convenient than a food diary and can be used on the run.

How can calorie tracking help you to lose weight?

The idea of recording your food intake helps you lose weight for a number of reasons.

The first and possibly most significant is that writing down or recording what you eat makes you more aware of what is actually going into your mouth.  Many people underestimate the amount of food they are actually consuming, and then wonder why they are not seeing any results in their weight loss.

Remember all the little snacks, drinks, eating leftovers from the kids’ plate and picking at food whilst cooking, all adds extra calories and can contribute a lot of energy if done on a regular basis.  If you are making the effort to record everything you eat, you are more likely to notice what is going into your mouth at all times and take this into consideration when evaluating your diet and weight loss.

Keeping a food record also helps you to be more aware of portion sizes.  If you also record the amount you are eating, it is often surprising to see how many serves of the food and how many calories this equates to.  Weighing out food to control portions may also be a helpful way to keep calories down and enhance weight loss.

A food journal or tracking system can also help you be more honest with yourself or with your dietician if you have one.  Many people are in a state of denial about the amount and types of foods they eat, and misreport their actual intake quite drastically.  Tracking your food makes it more difficult to be dishonest with yourself and with any health professionals that may need accurate data.

This brings us to another advantage of food tracking, which is that it can be incredibly helpful for health professionals, particularly dieticians, and help them develop a plan that is personal to you.  Whether you are seeking help for weight loss or for management of illness, it is essential that your health professional has accurate information in order to give the correct diagnosis and prescribe a plan that will fit your lifestyle, eating habits and condition.

Often people misreport what they are eating, simply because they do not remember all their meals and this can provide misleading and inaccurate information.

Tracking your food can also provide motivation.  If you can see a page of healthy, nutritious foods that you have consumed it can motivate you to achieve this type of day again.  If you see a day filled with unhealthy choices, you might want to improve upon this the next day.

Tips for accurate tracking

Food tracking is in the control of the dieter, but remember by underreporting or writing inaccurate information in your journal or tracker, you are not hurting anyone but yourself.  To see the benefits associated with food tracking:

• You must be honest and record what you are really eating
• You must be accurate with portion sizes
• You must be consistent- tracking needs to take place every day, you can’t just skip a day as it wasn’t one you want to remember from a diet perspective.  Portable apps for food tracking can help with this.
• You must use sufficient detail- this is especially important if your journal will be shown to a health professional as they may need detailed information of certain nutrients you are consuming.  Also from a calorie perspective, it is important to include all drinks, condiments and small snacks, no matter how insignificant they may seem.

References used in this article

Many people start to work out in order to lose weight. However, it is common for working out, especially for those who are new to it, to have an entirely opposite effect and in fact may result in weight gain.  So why are you sweating it out at the gym and still gaining weight and how can this be prevented?

Reasons you may gain weight when working out

Muscle gain

When you start working you for the first time or maybe even change your routine and start a new type of exercise, you are likely to gain muscle.  It may be that you are losing fat, but as the muscle you are obtaining weighs more than the fat you are burning, you will not see any results on the scales.  In fact, you may even see the opposite result.  If this happens, do not panic and certainly do not give up working out.  Remember that weight is not the be all and end all when it comes to how you look and feel.

Try using an alternative measurement to gauge your progress such as your dress size or waist circumference as often these will reflect differences that are not apparent on the scales.  Also judge your progress by looking at yourself in the mirror; it is likely you will see the results of your hard work in a more toned, stronger body.

Muscle is also more metabolically active that fat, so over time having more muscle can help you burn more calories even when you are not working out, which may help with longer term weight loss.

Compensatory eating

Many people use hitting the gym as an excuse to indulge in their favourite types of unhealthy food, with the rationale that they have burnt the calories off and can now eat whatever they want.  However, this is unfortunately not the case.  Most people overestimate the amount of calories they are actually burning at the gym, and do not realise that by eating a lot or very high calorie foods afterwards they can still end up consuming more calories than they burn and thus gain weight.

To lose weight, a combination of working out and healthy eating is the best way to achieve results.

Ineffective exercise

Ever seen people sitting on a bike at the gym with a magazine barely moving their legs around on the setting with the least resistance?  Or others that are not even bothering with the machine, but simply reading the paper or chatting with friends in their workout clothes?  These are extreme cases, but it is important to remember that just by going to the gym, you are not going to burn sufficient calories to lose weight.  You need to work out too!

Many people do not achieve enough intensity or put in enough time to burn the calories required to lose weight.  For this reason, although they are working out, weight loss is never achieved.  To avoid this trap, it could be useful to get help from a personal trainer, who can help you find the level of intensity and type of workout that best suits you, or join a class where you are constantly pushed, such as spinning.

The wrong type of exercise

Many people, in particular men, hit the gym and only lift weights.  Whilst this type of resistance training can certainly aid weight loss, it is essential to remember that to aerobic and cardio type exercise that gets your heart going is far more effective for burning calories.  For best results, a combination of cardio and resistance is usually the most effective.

Increased appetite

When you start to work out, particularly if you have been inactive before, you will probably find that your appetite increases.  This is only natural due to the extra energy you are burning, but can lead to weight gain if you find yourself eating a lot more.

To avoid this choose healthy snacks and meals that keep you fuller for longer, such as low GI carbohydrates and high protein foods.  Try to time your workout so that you eat a meal afterwards as this will eliminate the need to add extra snacks, or if this is not possible choose healthy snacks that are high in protein, have some carbs and not too many calories.

Good options include low fat natural yogurt with fruit or a small serve of high fibre cereal with low fat milk.

Weight loss plateaus

If you have been working out in the same way for a while, it is quite common to reach a plateau with your weight loss, even if you are still working out.  If you do not vary your workout, your body becomes used to it and starts to burn calories less effectively.

To avoid this, try to mix up your workout by doing a mixture of different activities, including some strength training, activities using different muscles and different intensities.  You may also be able to kick start weight loss by making some changes to your diet.

Other factors

There may be other contributing factors that can lead to weight gain, even if you are working out.  Certain medical conditions may cause weight gain, as may certain drugs, so check with your doctor if you suspect either of these reasons.

Stress and tiredness can also lead to weight gain due to the hormonal changes they can bring about in the body.  Although exercise can help to alleviate stress, if you feel that your workout is contributing to your stress levels, it may be a good idea to look to different exercise options that are easier to fit into your day.

Similarly if you are sacrificing sleep in order to work out you are unlikely to perform at your best and you may need to find a better balance between working out and rest.

Sports foods and drinks

Remember that unless you are an elite athlete doing very long distances or intense workouts you are unlikely to need sports products such as energy bars, protein shakes and electrolyte drinks.  All of these are very high in calories and can easily cancel out the calories you burn.  For the majority of people, water and natural foods will provide all the nutrients and energy you will need.

Exercise is a key factor for management of type 2 diabetes and delaying the development of associated moralities   Exercise is known to have great benefits for blood glucose control as well as for weight loss.  Only 39% of adults with T2DM are physically active, compared to 58% of unaffected Americans, showing that many who suffer are not taking advantage of the health benefits that physical activity can bring.

What happens to blood glucose and insulin during exercise?

When we eat carbohydrate based foods, insulin is released from the pancreas and stimulates the muscle and liver cells to take up the extra glucose from the blood, thus keeping blood sugar levels at a stable level.  In anaerobic (short bursts) of exercise, the liver releases glucose to fuel the body, however in moderate intensity exercise, muscles take up a lot more glucose to enable them to carry out the activity.  When this occurs, insulin production may decrease so that hypoglycaemia is prevented.

However, in the case of very intense physical activity, it is possible that there will be an increase in blood glucose, particularly in people with diabetes.  This is due to stress hormones being realised which causes the body to increase available blood sugar in order to provide fuel for muscles.

Although exercise is generally beneficial for blood glucose control, an exercise program should be discussed with a doctor and blood sugar should be closely monitored during exercise in case this happens.

Benefits of Exercise for those with type 2 diabetes mellitus.

Increased Blood Glucose Uptake

Both resistance and aerobic exercise can increase the uptake of blood glucose into skeletal muscle cells.  This means that blood glucose levels are kept at a lower level despite lower insulin levels or insulin resistance present in type 2 diabetes.  Resistance exercise may also result in lower fasting blood glucose levels for up to 24 hours after the physical activity.

Short term decreased insulin resistance

Aerobic activity has been shown to increase the action of insulin in those with type 2 diabetes.  Most individuals will see an improvement in their blood glucose levels for 2 to 72 hours after exercising and it seems that longer duration or more intense physical activity causes enhanced insulin action for longer periods.

Increased Whole Body Insulin Action

Both resistance and aerobic exercise are associated with an overall improvement of insulin function as well as blood glucose control, fat oxidation and storage in muscle.  Exercise can enhance the responsiveness of muscle to insulin, thus reducing resistance.

Burning body fat

Exercise burns calories, which in combination with an appropriate diet, can lead to weight loss.  Weight loss has been to shown to be a key factor in increasing insulin sensitivity, with some individuals even managing to reverse T2DM by losing weight when in the early stages.

Additional benefits

Aside from the direct benefits for T2DM, there are numerous other health benefits of exercise.  These may also play a part in reducing the risk of other co morbidities which those with T2DM may be more susceptible to such as cardiovascular disease.

Physical activity can improve health by increasing strength and mobility, possibly lowering blood pressure and levels of ‘bad’ LDL cholesterol, improving circulation and increasing bone density.  It can also have a positive effect on energy levels, stress reduction and releasing tension.

Precautions to follow when exercising

There is always the chance that exercising with T2DM will result in hypoglycaemia or low blood sugar levels.  This is more of a concern for those taking insulin or other medications and can be avoided by taking medicines at the same time each day, eating carbohydrate based foods at regular intervals and testing blood sugar levels before, during and after exercise in order to increase awareness of exactly what is happening, particularly if you are just starting out.

In cases of hyperglycaemia, exercise should not be attempted until glucose levels are back under control.  Although there is a possibility the exercise will lower levels, it is also possible that it will increase them which could be dangerous.

It is advisable to take a few precautions, especially when new to exercising such as carrying a carbohydrate based snack that is quickly absorbed such as juice, exercising with a friend and wearing a medic alert bracelet.

If you intend on taking part in long or particularly strenuous exercise, you should talk to your doctor about appropriate medication changes as hormones released in this type of exercise can counteract the effects of insulin and may result in hyperglycaemia.

For those with secondary conditions caused by diabetes such as eye problems or nerve damage, exercise may not be suitable.  Options should be discussed with a health care professional to find what is suitable for you.

What types of exercise and how much?

Those with type 2 diabetes contemplating starting an exercise program should first consult with their doctor as to if this is appropriate for them, if any changes will need to be made to medications and also how much exercise is appropriate to start with.

An exercise physiologist or trainer may also be useful in developing a personalized program, as well as motivating and supervising the individual in the first stages.   When choosing the type of exercise, try to find something enjoyable and easy to do so that you are more likely to stick to it.

It is recommended that  moderate intensity aerobic activity, (the type that raises you heart rate), should be undertaken at least three times a week for a minimum total of 150 minutes in bouts of at least 10 minutes, although more than this may result in greater improvements.

More vigorous activity may also have greater benefits, however should be supervised and worked up to gradually.  There should be no more than two consecutive days between sessions as this is thought to undo or slow the improvements seen in insulin action.

Resistance training is also important for those with type 2 diabetes and could include activities such as weight, resistance bands and body weight strengthening activities.  Ideally this should be undertaken at least twice or three times per week on non-consecutive days.  It is thought that greater resistance, i.e. heavier weights are more effective in terms of blood glucose control, however it is important to work up to this slowly to avoid injury.

Each training session should involve five to ten exercises that target all the key areas of the body.  It is worthwhile spending time with a personal trainer to learn how to do the exercises correctly and how to build your program to get the best results.

It is also advised that those with type 2 diabetes try to increase their levels of incidental exercise.  This could be as simple as walking or cycling instead of taking the car, using the stairs instead of the lift or playing with the children.

References used in this article

When following a weight loss diet, many people find that they can stick to a lower calorie healthy eating plan throughout the day with little difficulty.  However, when it comes to the evening they struggle to keep up the good work and may even undo all the efforts of the day by consuming a huge amount of calories and sabotaging their weight loss progress, often without even realising that they are doing so.

Here we will look at why evening eating can be the downfall of a healthy weight loss diet and what can be done to avoid this sabotage and keep weight loss on track.

Will eating in the evening cause weight gain?

A common misconception is that eating in the evening or after a certain time is more likely to result in weight gain, with many believing that when you sleep shortly after consuming the food you do not burn the calories.  This is fact is not the case.

The body is exceptionally well evolved and treats food in the same manner whether it is eaten morning, noon or night.  The key to weight loss is not when you consume the calories, but how many calories you are consuming.  If you are taking in less calories than you are burning through physical activity and daily activities, you will lose weight.  If you consume more then you will gain.

For this reason, eating in the evening need not cause weight gain.  However, if you are consuming excess calories at this time of day that are excess to those you are burning, then evening eating may be a problem when trying to achieve weight loss.

Why can the evening be a difficult time to eat healthily?

The evening is an especially difficult time to continue to follow a healthy diet or to restrict eating.  For most people the evening is a time to relax, unwind and switch off after a busy day at work and this relaxed state of mind can easily lead to over eating out of boredom, for comfort or to reward yourself for working hard all day.

During the day when we are busy, we are less focussed on food, with many people squeezing in a quick lunch break or eating on the go before moving onto the next task.  However, in the evening the more relaxed state can lead us to eat more, snack mindlessly and make repeated trips to the fridge to nibble on something extra.

Some of the main reasons people overeat or eat the wrong types of food in the evening are:

Mindless eating

When you are relaxing by watching TV or reading a book after a hard day’s work it is easy and satisfying to snack on unhealthy and high calorie foods and drinks such as potato chips, nuts, other salty snacks, chocolate or candy, all of which tend to have addictive qualities making it hard to stop at a small amount.

Many people develop habits where they grab a packet, sit down on the sofa and don’t move for a couple of hours.  Unfortunately if this type of eating becomes a habit it will add necessary calories to your diet and is likely to lead to weight gain, no matter how strict you are during the day.

Rewarding yourself

For many a difficult or tiring day at work deserves a reward when you finally make it home.  If this reward is food related it is not likely to be a piece of fruit or a nice salad.  Usually these little treats take the form of a glass (or bottle!) of wine, chocolate or a tub of ice cream.  If this is an occasional occurrence it shouldn’t impede weight loss too much, however if you are constantly stressed the calories can quickly add up.

Boredom

If you are watching a not so good TV show or mindlessly surfing the internet in the evenings boredom often kicks in.  This can lead to frequent trips to the cupboard simply as something to do.

Enjoyment of food

For some people food is a love rather than a requirement to survive and the evening may be the only time they get the chance to prepare and enjoy a good meal in a stress free environment.  Often the types of food chosen are those that taste the best rather than the healthiest options and large portion sizes may be consumed simply due to this enjoyment and satisfaction.

Being influenced by others around you

In the evening it is often the case that the whole family is in the house together and if one person has a packet of potato chips open it can be hard for other family members to resist joining them.

Hunger

Many people overeat in the evening due to extreme hunger when they get home from work.  This can also lead to choosing unhealthy options as the main aim is to get food fast.  This is particularly common in people who follow very restrictive diets during the day or skip meals.

Tiredness

A lack of energy when you get home in the evening can lead to poor choices being made.  Many people will grab the quickest and easiest food, which is not necessarily the most diet friendly option and can add extra calories.

How to combat evening eating

If you are someone who overeats or eats the wrong type of foods during the evening here are some tips to help avoid this downfall and get your weight loss back on track.

 Occupy your hands with something

Doing something with your hands whilst watching TV or doing some other mindless activity is a good way to stop yourself reaching for snacks.  Knitting, sketching, sewing, ironing or even using a computer keep your hands occupied and away from the food.

Sip low calorie drinks

This gives your mouth something to do, so you are less likely to fill it with food.  Choose herbal teas, low calorie soft drinks or water for the most diet friendly option.  This also helps to avoid dehydration which is often misinterpreted as hunger.

Don’t skip meals during the day

If you skip meals you are likely to be extremely hungry by the evening which may cause you to overeat.  To avoid this eat every few hours, including a healthy snack as well as three meals a day if you feel you need it.

Stock the house with healthy choices

If your fridge and cupboard are only filled with healthy foods there is no temptation to go for unhealthy options instead.  At the very least hide unhealthy foods up high and out of sight so you see the healthier options first.

Choose healthier snacks

By choosing healthier evening snack options you can save a lot of calories.  Choose air popped plain popcorn over chips or slated snacks and fresh fruit or low fat yogurt as a sweet treat.  If you do snack in the evenings, never take to whole packet of food with you.  Portion out the amount you want to eat and put the rest away for later, this will help you eat less.

Get help from the other people in the house

Try to get other members of the household to respect your need for a healthy diet and ask that they avoid eating unhealthy foods in front of you where possible.  If you can get a friend or family member to join you in your healthy eating regime and offer moral support, even better.

Plan meals ahead

When you have a bit of extra time, plan and cook healthy meals for an entire week.  Things such as vegetable packed stews and soups can be frozen in portions and defrosted for a quick easy meal in the week when you are tired and have less time.

Learn more about healthy cooking

Remember, tasty food does not have to be unhealthy, so do some research on new recipes and ingredients and satisfy your inner foodie whilst still losing weight.

How to deal with evening hunger

If you find you are very hungry in the evening it may be more difficult to eat less or control your eating.  To avoid this eat sufficient healthy meals during the day and add an afternoon snack if you need it.

Also make sure you are well hydrated as dehydration can often be mistaken for hunger.  If you are still hungry or find you wake up in the night hungry, add an extra snack in the evenings, but make sure it is a healthy one that is not too high in calories.

A piece of wholegrain toast with a low fat spread or cottage cheese, a hardboiled egg, vegetables with humus dip, fresh fruit and low fat yogurt all make a nutritious night time snack that won’t add too many calories.

In the current times of economic uncertainty, many people have to make their money go a little bit further when it comes to food.  Unfortunately, this often leads to the neglect of healthy eating habits, as in many cases healthy food is perceived to be more expensive than less healthy options.

When you can buy a read-made pizza for a few dollars, there often doesn’t seem to be any point in spending more money on fresh ingredients to make a meal, however with a bit of planning and organization, it is possible to create a much healthier meal for around the same price.  It may cost you more in terms of time and effort, but surely these are a worthwhile investment when considering your health.

Although produce that is generally considered healthier such as organic foods and health food products can be very expensive, it is perfectly possible to eat a healthy diet without buying overpriced diet related products.

There is no strong evidence that eating organic fruit and vegetables is any better for our health than other types, but there is very strong evidence that a diet rich in fruit and vegetables is better for your health than one lacking in these foods.  So if you feel than organic produce is out of reach, it is definitely better to choose plenty of normal produce than avoid it altogether.

Supermarkets are also stocking more and more ‘diet’ products that are low in fat, sugar, gluten and just about anything else you can think of and generally sport a much higher price tag.  Unless you have a medical condition which means you need to eat these types of foods, there are many more natural alternatives that are just as healthy or can be made at home for a fraction of the cost such as homemade muffins or muesli bars.

Here are some more tips to keep both yourself and your bank balance healthy:

Buy in Bulk

Buying larger packets of food is generally cheaper per gram, meaning you save money in the long term.  This is a great way to buy foods that last a long time such as dried pasta, tinned products and cereals.  For the best savings head to a store that specializes in bulk buys such as one designed for catering or businesses.

Be aware that whilst individually packed portions of foods such as dried fruit and nuts are convenient for school lunch boxes or as a snack on the run, they also tend to be a lot more expensive per weight than larger bags.  To avoid this, buy bigger packets and portion them out yourself using zip lock bags or small containers.

Use cheap ingredients to make dishes go further

Meat, poultry and fish tend to be some of the most expensive things to buy, so stretch them further by adding cheaper ingredients to mixed dishes.  Lentils, beans and chopped or grated vegetables are all cheap to buy and can be added to dishes such as bolognaise, chilli, minced meat and stews.  Not only will you notice very little difference in the taste, you will save money, add fibre and other nutrients to your food and reduce the saturated fat content.

Another way to save a bit of cash on proteins is to buy cheaper cuts of meat and cook them for longer to achieve a better texture and flavour.

Shop at local markets

Although some fashionable markets tend to be expensive and filled with organic and artisan products, local farmers markets are often the best place to get cheap fruit and vegetables.  It is also often possible to pick up bargains, for example vegetables with marked skin that is still perfectly good to eat but is not so pleasing to the eye.   You are also supporting the community and are likely to get fresher and tastier produce than at the supermarket.

Buy in season products

Fresh produce that is in season is generally the cheapest option as well as tasting the best.  Be flexible when you hit the store and adapt your meals around what is cheap and good rather than buying expensive ingredients to suit a certain recipe.

Use the freezer

By making large portions of cheap meals such as chilli or pasta and freeing it in individual portions, you can avoid the need to buy expensive frozen meals which can contain a lot of unhealthy ingredients and are highly processed.

Freezing leftovers is a great way to avoid wastage and save money later, as is buying frozen vegetables.  These are often more nutritious than fresh as they are frozen directly on picking rather than spending time in transportation and storage.  Frozen veg lasts much longer and means you never need to throw out food that is past its prime.

Plan ahead

It is often easy to opt for an unhealthy or expensive meal alternative when time is short, so get organized and save yourself both time and money.  Make a plan for the week s meals so you only buy what you need and try to shop once per week rather than popping to the shop whenever you need something as this tends to turn out being more expensive, especially if you are going to overpriced corner stores as they are more convenient.

Fill your freezer with individual meals and make sure you have plenty of healthy snack options such as fruit or nuts on hand to get you through the week on your budget.

Eat more vegetarian options

As previously mentioned, animal proteins such as meat, chicken and fish are often the most expensive thing you buy.  By eating more vegetarian alternatives such as legumes, tofu and seeds you will save money as these are generally cheaper.  This may also benefit your health as you will eat less saturated fats, more fibre and a wider range of nutrients.

Beware of false economies

Although it is generally cheaper to buy in bulk, it is also important to remember that this is only really cost effective if you are going to eat it all.  If it is a food with a short shelf life that is likely to go off before you have a chance to eat all of it, it may be a false economy and you might be better off buying a smaller amount.

High fructose corn syrup or HFCS is seen by some to be the single cause for the obesity epidemic we are currently facing, but is it really any worse that other forms of sugar?

Depending on who you talk to, you will get a different answer to this question.  However, despite the varying opinions on the subject, the consensus in the scientific world seems to be that HFCS is no worse for us than other forms of sugar.

Epidemiological studies have shown a definite rise in obesity that coincides with the increased use of HFCS in the American food chain, however, studies into the action of the substance on the body have suggested that there is no difference between this and normal table sugar on biochemical processes in the body.

Although there is no evidence suggesting that HFCS is causing obesity, it is admitted that the area will benefit from further research.

What is high fructose corn syrup?

HFCS contains a mixture of the two sugars fructose and glucose.  There are two main types of HFCS, one which contains 55% fructose and 45% glucose (HFCS-55) and the other, HFCS-42, which contains 58% glucose and 42% fructose.  In comparison, table sugar, also a mix of fructose and glucose contains roughly 50% of each sugar type, so there really is very little difference in the composition.  Similarly both table sugar or sucrose and HFCS contain the same amount of calories per gram.

The main difference between table sugar and HFCS is the structure.  Whilst glucose and fructose are bound together chemically in table sugar, this is not the case in HFCS.  This means that HFCS is broken down to basic sugars in the body faster as these bonds do not need to be broken.  Despite this however, no studies have shown a difference in the effect on hunger hormone production, insulin production, blood sugar levels, satiety or appetite regulation between the two sweeteners.

HFCS has found its way into the American food chain in increasingly high amounts for years, mostly due to its cheap price being attractive to food manufactures.  It can also help food to last longer making it even more cost effective.  The use of HFCS in food manufacturing varies widely around the globe, however, in America, there is no doubt that many of our supermarket products rely heavily on this sweetener.

What foods contain high fructose corn syrup?

Pretty much any processed food has the potential to contain HFCS, even those that are not considered a ‘sweet’ food such as bread.  Soft drinks are a major culprit, as are salad dressing, sauces, jams and spreads, ice cream and any other sweet food.

Should we avoid high fructose corn syrup?

The American Medical Association has deemed HFCS to be no worse than any other calorific sweetener in terms of obesity and health based on the available evidence. HFCS may be a contributor to the obesity epidemic in the United States; however, it is unlikely to be the sole cause.

There is no doubt that as a population we are consuming too much sugar, be it from HFCS, sucrose, honey or any other source.   As such, whilst there is no evidence to support the avoidance of HFCS containing products in particular, it is probably advisable to cut down on overall sugar intake, including intake of HFCS, which plays the role of sweetening so many foods.

It is recommended that the average adult should consume no more than about 8 teaspoons of sugar per day, although this number will vary with different energy requirements, gender, and physical activity levels.  This may seem like a lot, but remember this is not just the sugar you put in your coffee, it also includes all the added sugars in the processed food we eat, much of which we may not even realise contains sugar.  Bear in mind that a 12 oz can of cola drink contains over 10 teaspoons of sugar and you will see how quickly sugar consumption can add up!

How to cut back on sugar

Most people eat too much sugar and sweetened products in day to day life.  This can cause to weight gain due to excess calories, damage teeth and increase risk of diabetes.  Here are some tips to cut back on your sugar intake.

Reduce sugar in drinks

Slowly reduce the amount of sugar added to hot drinks, if you do this gradually your palate will adjust to the change and eventually you will get used to less or no sugar.  Try to choose water as your main drink and limit soft drinks and juices to occasional treats.  Juice can have just as much sugar as sodas, so dilute with water and don’t drink them every day.  Avoid fruit ‘drinks’ and cordials which contain a huge amount of sugar but very little nutritional value.

Learn to read the food labels

Sugar comes under many disguises so learn the other names that may appear on labels such as dextrin, honey, cane sugar and corn syrup.   It’s all sugar!  When choosing foods, aim to eat more foods where sugar is further down the list of ingredients and definitely not in the top three as this means the main components of the food are sugar.

Choose foods with less sugar per serve

Compare labels when choosing products and pick those with less sugar per serve, for example breakfast cereals should have less than 5g per serving.  Do make sure that you are comparing like serve sizes though, as this can give misleading information and be aware that products containing dried fruit will naturally contain more sugar.

Reduce sugar in baking

Reduce sugar in baking where possible either by replacing with pure fruit purees or simply leaving it out and add flavour with spices or vanilla.

Avoid syrups

Avoid syrups which are simply a concentrated form of liquid sugar that are easy to over consume.

Prefer unsweetened products

Buy unsweetened products where possible, such as natural yogurt.

References used in this article

Bread is convenient, tasty and requires little preparation, so it is no wonder it has become a huge part of many people’s daily diet.  However, it also gets a lot of bad press as to the effects on health and in particular weight gain that eating bread may have.  We have been eating bread for hundreds of years, so will we really benefit from cutting this staple food out of out diet or is there a place for bread in a healthy eating regime?

Benefits of bread

Not all breads are created equal, as discussed later on, however if a ‘healthy’ variety of bread is part of the diet it can offer nutritional benefits.  Bread can be a great source of fibre, which is essential for a healthy digestive system and can also play a role in heart health.

It can also be a good source of B vitamins which are needed in the body for energy production and to carry out essential processes.  Breads that contain nuts and seeds are even high in healthy fats which are good for the heart and some breads are now fortified to contain important added nutrients such as calcium and iron.

Finally, it is important to remember that bread is an excellent source of energy for our bodies and provides carbohydrates to fuel exercise and day to day activities not to mention normal body functions.

Is the bad press justified?

Bread is often portrayed in a negative light due to the fact that is such a high source of carbohydrate.  With low carbohydrate diets all the rage, it is easy to see why many people are avoiding bread.

Certainly there is some evidence that low carbohydrate diets can result in weight loss, but in many cases this is simply due to follower eliminating carbs and not replacing them with other foods, this means they are consuming less calories overall which is bound to result in weight loss.

However, there is no evidence to suggest that a diet that contains the correct amount of calories cannot include some carbohydrate sources, including bread.  As long as you eat less calories than you are burning, you are likely to lose weight, as such the key thing to watch when consuming bread and other carbohydrates is portion control as these types of foods tend to be easy to eat and thus can be over consumed leading to extra calories and weight gain.

Many people also avoid bread as they have heard that gluten, a protein found in bread and other grain products is bad for their health.  This is a common misconception, as there is no evidence that gluten has any negative consequences for health unless you have celiac disease, an autoimmune condition where the body attacks gluten, or a true gluten allergy or intolerance.

For the majority of people, there is no issue with consuming gluten, although many people report feeling more energetic or losing in weight on this type of diet, this is likely to be due to a greater focus on their diet and paying more attention to what they are consuming, as well as eliminating key foods which cuts calories.

Although bread can be part of a healthy diet, in order to get the benefits, it is essential to choose the right type of bread.  There is a vast difference between the different varieties of bread, and there is no doubt that some bread offers no nutritional benefit and can be a contributing factor to a poor diet.

How to choose the best bread for your health

Not all breads can be considered a healthy option.  Unfortunately much of the bread that we eat nowadays is heavily processed white bread with very little nutritional value.  This type of bread, whilst cheap and tasty for a bacon sandwich does not offer the benefits such as high fibre and B vitamins.

It is also high GI (glycemic index), which means that is causes blood sugar to rise quickly and then drop at a rapid rate, leaving you craving sugary foods.  In this way white bread is not dissimilar to more obvious sources of refined sugar such as candy and cakes.

Lower GI bread options are a better choice when it comes to health, as these types of bread have a slower release of sugar into the blood stream, meaning that blood sugars rise more gradually and stay stable for longer.  This in turn keeps you fuller for longer.

It is fortunate that lower GI bread options are generally the highest in fibre and nutrients as well, so it is easy to choose a type of bread that gives the maximum health benefits.  Many breads now list their GI rating and fibre content in an obvious place on the packet, but when in doubt look for a bread that has at least 5g of fibre per serve and is as unprocessed as possible.

Breads made from whole grains are generally more nutrient rich and lower GI, as are those containing seeds.  Rye and buckwheat flour bread also tend to have a lower glycemic index.

There are some enriched white breads that now contain high amounts of fibre and whilst these are a better option than the average white sandwich loaf, a less processed loaf is still more desirable.  Also beware that wholemeal bread is not always the healthiest option, whilst it may contain slightly more fibre than white bread, it is still quite processed and nutrients are likely to be lost.  They also tend to have a higher GI than whole grain based breads.

How much bread is too much?

As with many carbohydrate foods, it is easy to overeat bread, so it is important to watch you portion sizes when incorporating into a healthy diet.  The American guidelines suggest the equivalent of 6-8 ounces of grains per day depending on gender and age, although this is likely to vary greatly depending on level of physical activity.

This food group includes not only bread but other carbohydrate sources such as pasta and rice so this needs to be taken into account when thinking about serve sizes.  An ounce serving equates to one slice of bread, but be aware that thickly sliced bread, bread rolls and some flat breads may contain a far greater amount of calories than a normal sandwich thickness.

As a rule the equivalent of two sandwich slices of bread for a breakfast as toast or as a sandwich at lunch is an appropriate amount for most people.  Be wary of very thickly cut bread, bread baskets at restaurants when you are already eating a high carbohydrate meal and meals such as Indian which may be served with rice as well as some form of bread as these situations may lead to overeating, which in turn can cause weight gain.

Toppings count

Although bread definitely has a place in a healthy diet, by adding a high calorie or fat topping you can make it more of a junk food.  Large amounts of butter, cheese, or fried meats on a sandwich can easily turn a healthy food into a weight loss nightmare, so choose healthy toppings to go with your healthy bread.

Bread definitely has a place in a healthy diet and for most people there is no reason to avoid it.  By choosing the right type of bread, moderating quantities and adding healthy toppings bread is an excellent way to fuel the body and obtain essential nutrients.

Ask the experts – Let’s talk about inspiration

Inspiration sometimes comes from the most unusual places such as the everyday little things which make us smile, from the people we love and from our heroes. A while back I got a message from Terry, a reader of caloriesecrets who wanted to thank me for the support through the articles and wanted to share his weight loss success with me.

I must admit I was touched and hearing from Terry every now and then about meeting his goals got me inspired. To know that you are the source of inspiration is as amazing as feeling inspired.

That’s when it hit me: The ones who are the most experts here are those people who have been there.

Successful or not, they know better than anyone what works and what doesn’t. Yes there is a lot of science and there is a lot of ‘healthy’ and ‘unhealthy’ dieting and I don’t want to take away the value of the professionals. However, there is so much more to dieting and my aim is to share it with you.

So ‘ask the experts’ has been inspired by people like you and is brought to you in the hope to inspire you. This is an individual personal story and any practice may not be transferable to others. Also it does not aim to sell or promote one diet or exercise regime as best over another.

Terry’s story

In his 40’s Terry found himself to be miles away from the ever active child which used to climb, jump and his favourite run. Having reached 304lbs and over 30% body fat he decided to do something about it and taken on exercise.

The problem: Realised that he no longer had the metabolism of a 12, 18 or 25 year old anymore.

The solution: Hit the elliptical machine for an hour.

The verdict: Terry says that he did see some results but he found that when he builds muscle easily he also carried a lot of fat easily too. Not knowing how to get rid of it made it hard to lose.

This is a very common problem for many of people who want to lose weight or just want to improve their body and physique. Exercising for hours will not always return the desired results. Matching the exercise with what you want to achieve and also matching the exercise to your own individual needs are both important.

Another common practice is doing masses of aerobic exercise. Aerobic exercise will burn fat so if I do aerobic exercise for hours I will lose loads of fat. There are loads of parameters which do play a role and also aerobic exercise is not the answer to all weight problems.

Statistics:

Started at 304lbs and ≥30% body fat.

His goal is to lose approximately 60lbs and reach 9- 12% body fat.

Final weighing for reaching goal is in July.

What worked for Terry?

#1 Asking for advice and guidance worked for him the best. Doing it alone is sometimes hard to know what you if what you do is right or wrong or if you could just do things easier. We are proud to say that Terry did find the articles in calorie intake and general nutrition provided by myself and the team very useful and following some of these tips helped him to get results.

#2 He also got in contact with a personal trainer and got more advice on his exercise. Having a tailored made exercise regime means that he now exercises less and gets more results.

Getting that little bit of advice or support may be all you need. There is a vast majority of information out there in electronic format, magazines, blogs, and videos…everything you can imagine. It can be hard to navigate through it and admittedly not all is good quality. Like I always say, look for credentials and evidence of science. Ideally always consult an appropriate professional or a doctor before taking on exercise or diet.

Support and motivation can come from anywhere. I am humbled and happy to know that I have inspired and motivated Terry in his journey, but look around you and you will find it in a friend, family, someone you admire your kids or parents. Like Terry has told me many times in the past ‘it makes him want to try even more.’

#3 Full body workouts. His workouts target more muscle groups and are a lot more intense. Although his sore all over his body, they take less time to complete and return good results. Terry says ‘I truly look forward to all of my workouts’.

#4 Enjoying. what you do does make a difference in sticking to workouts and exercise regimes. This can motivate you and help you push through and put up with sore muscles, aches and pains. Also keep the workouts interesting and challenging.

Terry incorporates a number of different methods to keep his exercise regime interesting and keep changing things if they become too easy. Terry’s advice is try something new.

Favourite exercise: The ‘Tractor Tire Toss’ as it targets the entire core and it’s not boring whatsoever’.

#5 Matched the diet to his physical activity. Terry favours protein and fibre in his diet. He finds that when calorie counting controlling his carbs and protein and fibre are a huge success for him. Protein can protect, fuel, and maintain muscle while exercising and in a calorie deficiency to burn excess fat.

Terry has found a style of diet which works for him and it does not mean that it would be as successful for other as it is for Terry. Getting advice and matching your diet to your individual needs can sometimes do miracles.

Terry’s pointers of inspiration

1. Be mindful of food, calories and what gets eaten but when getting a big craving for junk food, chips etc just have a small portion of it. For example don’t eat more than 2 servings.

2. Moderation can be very important.

3. Motivation. When sidetracked I keep reminding myself how tired I was to keep on buying bigger clothes and how I used to look in the mirror. I just keep thinking how happy I am now and I want to keep it so I keep on it.

4. Try something you never done.

5. Listen to your body. I now have learned to listen to my body and take a rest when it tells me to. It doesn’t mean I failed because I didn’t go to the gym for a day or two. It means that I learned that for a successful workout I have to let my body heal.

6. As a kid physical activity and exercise comes natural. Never think of exhaustion, you just think of reaching your goal. Success only took determination, dedication, willpower and humility, the mindset of a kid.

7. Take responsibility for own self. I knew I wasn’t always overweight and I knew that it was my doing being overweight. I also knew that it was up to me to change it.

8. Be proud of yourself and how much you have achieved. I have managed to keep to my diet and I am proud of this.

The journey to reaching that goal, any goal can be a personal matter and full of adventure. It can be hard or smooth, exciting, rewarding or full of pain and tears. Either way, each journey is an amazing experience and someone out there may have been where you are or where you are going. What works for Terry may not be appropriate for someone else. However, knowing that someone did do it can give be the inspiration that many need to keep going.

Do you want to be an inspiration source for other people? Send your story at webmaster@caloriesecrets.net. Don’t worry we respect your privacy and won’t publish (or share) any personal data.

Stevia is one of so many sweeteners to hit the shelves as an alternative to sugar with less calories.  Whilst many artificial sweeteners are unnatural chemicals, stevia is promoted as a natural alternative, however, the question remains as to how safe it is and if the advertised benefits are well supported by science.

What is Stevia?

Stevia is obtained from the native South American Shrub Stevia rebaudiana.  It is naturally very sweet, over 200 times more than common sugar, however contains very few calories, making it an attractive option for those trying to lose weight.  Although it is very sweet, many stevia products also have a bitter taste. See also: How to remove sugar from your diet

Stevia has been used in countries such as the native South America to sweeten beverages for centuries and in Japan for many years to treat diabetes, however, it was only recently approved for use in food and drink products by the FDA in 2008. Before this it was sold only as a dietary supplement due to safety concerns.

There is still some controversy over the safety of highly refined versions of this product, with the European Food Safety Authority carrying out studies that suggested no toxicity of these types of products.  However the Center for Science and Public Interest still maintain that more testing needs to be carried out.  Although the plant itself is a natural product, sweeteners produced using this product are highly processed and refined.

What are the benefits of Stevia?

Evidence regarding the health benefits and therapeutic uses of stevia is not well established and there is insufficient evidence to support its use in many of the areas that it is commonly promoted for.  There is some early evidence that stevia may have an effect of reducing blood pressure, however there is also conflicting research that suggests it has no effect.

Stevia is also advertised as a tool for diabetes management and has been said to reduce blood sugar levels after a meal, perhaps by increasing insulin sensitivity.  Once again however, there is conflicting evidence that suggests it has no effect on blood sugar control in either type 1 or type 2 diabetes.

Stevia is also promoted as a contraceptive, to prevent heartburn, for weight loss, to reduce water retention and to treat heart problems along with other conditions.  However, there is no conclusive to support its use in these conditions.

As a sweetener and alternative to sugar, it has the benefit of containing zero calories, and therefore may be a useful tool to reduce overall calorie intake and promote weight loss.  As it is even sweeter than sugar, only a small amount of the product is required and it can be used in a wide variety of ways from table sugar to baking with good results, although some find that a bitter aftertaste often present makes it a less desirable alternative.

Although highly refined when in the form used to sweeten food and beverages, stevia has a possible advantage in that it is at least originally from a natural source that has been used for many centuries when compared with other more artificial sweeteners.

Are there any health risks?

Although stevia in its refined forms, Rebaudioside A and stevioside, are generally considered safe, although there has been a lack of controlled testing of different forms of stevia, so caution should be exercised when using in different forms.

Some studies in the past linked stevia to fertility problems and genetic mutations, however these were far from conclusive.  No research has been done into the safety of stevia for pregnant women and should be avoided by this group due to its unknown effects.

Side effects of taking stevia are usually fairly mild, including symptoms such as bloating or nausea, although dizziness and numbness have also been reported.  Some individuals may also experience an allergic reaction, particularly those who are allergic to similar plants such as marigolds and daisies.

For diabetics, the use of stevia should be monitored closely and discussed with a health professional.  As there is some as yet inconclusive evidence that stevia may help with blood glucose control, caution should be exercised as there is a possibility that if stevia does have this effect, medications and blood glucose management plans may need to be altered.

Due to the small amount of evidence that stevia can assist in lowering blood pressure, those who suffer from low blood pressure should seek the advice of their doctor before taking stevia as it may cause blood pressure to drop to an unsafe level.

Is Stevia healthy?

There is still some controversy surrounding the perpetrated health benefits of stevia and further research is needed to establish if these believes are founded.  Whether or not it is giving you any particular benefits may be debatable, but at least it does not appear to have too many undesirable side effects that are often associated with artificial sweeteners such as diarrhoea, cravings and craving for sweet foods.

Consumers should note that there is always the possibility that further evidence will unearth unsafe effects of stevia, however, at present it is considered a safe alternative for those wishing to reduce their calorie content to lose weight.

References used in this article

The refrigerator is a great invention that has hugely increased the time we can keep out food without it spoiling.  However, whilst it is an essential tool to store food safely for some foods, others do not respond well to lower temperatures and can lose much of their flavor and even spoil quicker when stored in the fridge.

10 foods you should never store in the fridge

Tomatoes

The ripening and taste of tomatoes can be drastically affected when stored in the fridge.  A reaction that produces the characteristic tart taste of tomatoes is disrupted in cold temperatures.  Ideally tomatoes should be stored at room temperature and can last up to a week in a moderate climate.  If you do keep tomatoes in the fridge, try to get them out at least an hour before you want to eat them as this will improve the flavour.

Onions

Onions have a tendency to go soft in the fridge, and are in fact better stored in warm place away from direct sunlight.  Another good argument for keeping them away from your fridge is that they have a tendency to make everything in the vicinity taste like onions too, which can be very unpleasant.

Potatoes

A cold environment such as a refrigerator is generally too cold for potatoes and since they have a fairly long shelf life without refrigeration, there is no need to store them in the fridge.  Although they may appear to last longer, the cold causes the starches in the potato to be converted to sugar, which means that they end up tasting sweet and can make them look darker too.  For best results, potatoes should be stored in a place that is cool, but not as cold as the fridge and dark.

Avocados

Storing avocados in the fridge can prevent them from ripening properly and may also make them turn black and impact on flavour.  It is definitely best to store unripe avocadoes at room temperature to allow them the opportunity to become soft and develop the best flavour.  Ripe avocadoes can be stored in the fridge to slow down the process of deterioration.  If you have cut open a ripe avocado and wish to store it, the fridge wrapped tightly and with the stone still present seems to delay oxidation and browning for as long as possible.

Basil

Putting fresh basil in the fridge will generally cause it to deteriorate to a brown mess fairly rapidly.  Basil produces ethylene gas, which is responsible for ripening of fruit, but causes degradation of green leaves, particularly in a confined space.  To make basil last longer, store it as you would a bunch of flowers, with stems trimmed and in a vase of water.  You can also cover the top with a plastic bag, but loosely so as to allow moisture to remain but ethylene gas to escape.

Garlic

Similarly to onions, garlic can go soft and mouldy in the fridge and has a tendency to contaminate other products with its flavour.  Garlic is best stored in a cool place out of direct sunlight in a container that allows it to breathe and in a dry environment to prevent sprouting.

Bananas

Bananas are a tropical fruit, and although we can usually get them at the supermarket all year round, it is important to remember that they are originally a fruit that thrives in a hotter climate.  If you keep bananas in the fridge, enzymes that cause them to ripe are inactive, conversely a different set of enzymes which are responsible for browning and cell damage are activated at lower temperatures.

This means bananas quickly go black when stored in the fridge, but are not necessarily ripe and soft.  Like onions, bananas also tend to give other produce stored nearby a banana flavour, especially fats such as butter.

Bananas are best stored at room temperature.  They should also be separated from other fruits if you do not want them to ripen too fast,  as close proximity can cause bananas to ripen faster. See also: Are bananas suitable for a weight loss diet?

Cucumbers

These are commonly stored in the fridge, but it is really not the best place for them.  Cucumbers are likely to become injured from the cold after more than three days in cold storage, so there is little point putting them in to extend their shelf life.  This cold injury can result in wateriness, pitted and damaged skin and even speed up decay.  Store at room temperature and away from other fruit and vegetables for the longest shelf life.

Honey

Although it won’t really affect the shelf life of the product, storing honey in the fridge tends to cause crystallization very quickly, leaving a product with an unpleasant texture.  Honey is so high in sugar that it will last for a long time at room temperature and there is really no need to put it in the fridge anyway.

Citrus fruits

Cold temperatures can cause fruits such as lemons, limes and oranges to suffer from chill damage.  This disrupts the processes needed for ripening and can often result in dull skin with dark spots and dry tasteless fruit within.

Remember that buying food that is as fresh as possible will mean that it is likely to last longer once you get it home.  Try shopping at local farmers markets for produce that has come directly from the field, rather than that of supermarkets which may have already been stored for some time before hitting the shelves.

Unless you are totally self sustaining and grow your own vegetables, harvest your own wheat and farm your own sheep, you are likely to have eaten foods containing preservatives at some stage in your life.  For most people, the majority of the food they eat is packed full with preservatives and it is becoming more and more difficult to buy food that does not contain these additives.

Food preservatives have become part of our normal food chain, but are they safe and do they have any negative consequences for our health?

What are food preservatives?

Food preservatives refer to additives that are put into food to extend its shelf life.  They prevent spoilage of the food due to bacteria, molds and fungi and slow down changes in colour and texture that make the product inedible or unappetizing.

The addition of these products helps to maintain freshness for extended periods on supermarket shelves, in transport and in the cupboards of consumers and delays rancidity.

What types of food contain preservatives?

Just about any food with the exception of unprocessed organic fresh produce contains or is treated with some kind of preservatives.  Drinks, baked food, meat, cereals, chocolates (or other snacks), fruit, vegetables, oils and margarines are all likely to contain some form of preservative unless advertised as preservative free.

Common names found on product labels include Ascorbic acid (vitamin C), citric acid, sodium benzoate, BHA,BHT, EDTA, tocopherols (vitamin E), calcium propionate, sodium nitrite, calcium and potassium sorbate.

Are food preservatives considered safe to eat?

FDA has a strict system for classification of food additives as safe to eat and to be used in the preservation of foods.  This system is based on extensive research and evidence, however, as science is constantly evolving it has been the case in the past that new evidence has suggested that a  food additive previously considered to be safe is in fact a health risk.

In general, preservatives found in foods are considered safe in terms of available data and the use of new compounds as preservatives is subject to strict testing before release for consumption.

Are there any common food preservatives that are considered harmful?

There is some evidence that certain food preservatives may contribute to adverse health reactions either in small populations or on a general level.  Food preservatives which have definite evidence that they are harmful are banned from the use in foods.

Sulfites

An allergy to sulphites, a preservative found in many forms in foods such as dried fruit, wine and proceeded potatoes is reasonably common.  Allergic reactions can manifest in many different forms depending on the severity of the allergy, but can be dangerous in some individuals.

Sodium Nitrate and Nitrite

Although not strong evidence, there is some suggestion that sodium nitrate and nitrite, a common preservative in cured and processed meats that contributes both flavour and colour and prevents the growth of bacteria, may be linked to increased cancer risk.

It is thought that nitrite can react to form nitrosamines which have been associated with cancer.  The good news is that many companies now add other compounds to their meat to inhibit this reaction, greatly reducing the risk of this problem.

Sodium Benzoate

There has been some suggestion that sodium benzoate, a common preservative found in fruit juices, pickles and soft drinks may cause hyperactivity in children.  It may also induce allergic reactions in susceptible individuals.

In the past this preservative was often used together with ascorbic acids, which reacted to form benzene which can increase risk of leukaemia.  However, due to strict regulations the majority of these beverages have been reformulated.

Butylated Hydroxyanisole (BHA) and Butylated Hydroxytoluene (BHT)

These common antioxidant type preservatives are found in various cereals, some types of gum, French fries and vegetables oils.  Studies into their safety have had varied results with some suggestion that they may cause cancer in animal studies.

They are still permitted in food by the FDA, however, many companies are now using safer chemicals and processes with less controversy surrounding them, or simply leaving them out of products.

Fat, Salt and Sugar

Although these are such common ingredient in food that we do not think of them as preservatives, these three substances play a large part in the preservation of many everyday foods, even those we make ourselves.  There is plenty of evidence that a high salt, high sugar or high fat (of certain types) diet can be detrimental to our health.

You need to remember when buying products, although they may be advertised as ‘all natural’ or ‘preservative free’, in all likelihood they still contain these substances, which may be worse for our health than other preservatives.

How to avoid food preservatives

Although the majority of food preservatives have been deemed safe for consumption, if you wish to avoid these substances, there are a number of steps you can take to reduce your intake.

• Buy organic where possible:  This is one clear way to avoid consuming added preservatives, although can be more expensive and is not always more nutritious.  Look for USDA approved organic products to be certain you are getting what you pay for.
• Eat fresh:  Although eating fresh food may not completely eliminate preservatives in your diet, they generally contain less than packaged and processed foods.  Just look at how long they last on your shelf as evidence.
• Go natural:  Where possible, choose products that are ‘natural’ or preservative free’.  Although this may not mean they are totally healthy products, at least you know they will not contain any harmful chemicals.
• Learn to read food labels:  If there is a particular preservative you wish to avoid for health or medical reasons, learn how to identify the compound on food packaging.  It can also be helpful to know what types of food usually contain this chemical in order to save a bit of time in the supermarket.

References used in this article

With more and more research suggesting that sugar is a key factor to the increasing incidence of overweight and obesity, it is no wonder that there is some question surrounding the intake of fruit.  Although it has always been seen as a healthy option, fruit does contain a fair proportion of sugar.  So is the sugar in fruit unhealthy or is an apple a day still good nutrition advice?

What are the nutritional benefits of fruit?

Despite containing sugar, fruit is an incredibly important source of vitamins, minerals and fibre in the diet.  Not only does it provide all this valuable nutrition, but it does so without adding too many calories to the diet as most fruits tend to consist of high levels of water.

What type of sugar is in fruit?

The main sugar is in fruit is fructose, which has received a lot of bad press recently due to its presence in high fructose corn syrup, a substance which has infiltrated the food chain in the U.S. and is thought to have considerable effects on health.  Apart from in fruit, fructose is also one of the sugar structures that make up sucrose, which is more commonly known as table sugar.

However, the amount of fructose found naturally in fruit, vegetables and substances such as honey is very small when compared to the amounts that are seen in commercially produced soft drinks and foods.  The quantity of fructose in fruit varies, with apples, watermelon, grapes and mangoes amongst those with the highest levels.  Fruit also contains varying amount of glucose in smaller quantities.

Is Fructose unhealthy?

Although there is evidence to suggest that an excessive intake of sucrose, and therefore fructose as it is one of the components of this sugar, is harmful to the health, there is no good evidence to support the theory of fructose acting to ‘poison’ the body, as has been claimed a lot recently in the press.

There has been some suggestion that the effect on the brain and hormone response when consuming fructose is different when compared to that of glucose, resulting in reduced satiety and possibly the tendency to eat more.  However, there have also been some positive results with one study suggesting that fructose was helpful for those with diabetes in controlling blood sugar levels.  However, more evidence needs to be accumulated to get a clearer picture of exactly what is happening in the body.

Most Americans consume too much sugar, which is likely to increase risk of overweight and obesity, type 2 diabetes and other lifestyle diseases.  However, there is no clear evidence that fructose is playing more of a part in this than glucose or other sugars; except for the fact that fructose is used in such high amounts in the food supply and therefore likely to be a contributing factor.

In terms of the fructose found in fruit, it should be remembered that the quantities are small when compared with that added to commercial foods and drinks. It was when high fructose corn syrup made its appearance in the food chain that links started to be made with lifestyle diseases, even though fruit and vegetables have been eaten for years by humans with no apparent health risks.   Although fruit does supply some fructose in the diet, the small amount and the presence of dietary fibre in the fruit means it has a completely different metabolic effect on the body than that added to foods or drinks with no fibre and there is no evidence to suggest this is doing your body any harm whatsoever.

Fructose mal-absorption

For a small group of people, excessive fructose intake can be associated with irritable bowel syndrome symptoms such as gas and diarrhoea.  Fructose differs from other sugars in that cannot be absorbed directly from the small intestine into the blood stream, but requires the assistance of glucose to do this as human beings do not have the correct transport mechanism for the molecule alone.

In a lot of cases, glucose is present in the same food source and facilitates this uptake, however, if a food has more fructose than glucose, not all the fructose will be absorbed and will pass to the large intestine and act as food for bacteria.  For some people this can result in uncomfortable symptoms and they may benefit from avoiding high fructose foods or eating too many fructose containing foods in one go.

Should fruit intake be limited?

Unless you are one of the above mentioned people for whom high fructose consumption brings on undesirable symptoms, there is no need to limit fruit in order to control fructose intake.  The nutritional benefits of including a wide range of fruit in the diet far outweighs any possible risk of excessive fructose intake from this source.

Having said that, fruit does provide calories and it is still wise to keep intake to a sensible level if you are watching your weight.  Two pieces of fruit per day is a reasonable amount and will provide a good amount of nutrients as well.  Beware of smoothies and juices which may contain many pieces of fruit as these tend to be higher in calories and also give a higher fructose load.

Also read: How to make a healthy smoothie at home and Is fruit juice good for you?

Although the effects of fructose on the body in terms of weight and development of disease are still a little unclear, it is prudent to try to limit your overall intake of added sugars where possible.  By cooking from fresh ingredients where possible, avoiding sugary beverages and foods and including a wide range of whole grain products, excessive fructose consumption due to added sources can easily be avoided.

References used in this article

Which are the best foods and drinks that aid faster muscle recovery? What is the role of a diet in the recovery process and how to take advantage of it.

In a current hydrotherapy session I found myself in the same pool with an Olympic rower. To my surprise I couldn’t quite see the rip body of ‘steel’ I expected or the lean and defined abs. After a polite interrogation I found out that although the twice a day training regime was rather demanding, he had really bad eating habits which included pre-prepared meals, takeaways etc. So diet does play a major role regardless of the amount of training and this is a really good example to showcase the point.

Diet will affect the body and it can be complementary to training. So the right foods could improve the body’s recovery and return the desirable outcomes. To this point it must be added that what is desirable will depend of course on what an individual wants to achieve and thus what diet he/she follows will be accordingly dependant on that. Therefore, there is no magic recipe to fit them all.

A starting point is the recovery period. This is the time in which the body will work into replenishing nutrients lost and make any adaptations needed. So you worked out hard, you have hormones going for breaking down and building up, may be some muscle damage, nutrients used such as sugar and fat and so on. This is a golden opportunity to manipulate results and as a start we will concentrate on muscle recovery. Which foods and drinks will aid recovery?

1. Whey protein shakes and smoothies.

Protein is no 1 for muscle recovery. Whey protein shakes and smoothies are a good way to ingest protein fast and easy. You can make them as simple or as complicated as you like and they can make a tasty snack.

Powder whey protein may be better quality than pre-prepared shakes. Always look at the ingredients and content before buying and aim for high quality ones. Quality of protein does play a big role in how it gets processed in the body and what results you get out of it. If you are not sure what you are looking for in general aim for a large number of branched chain amino acids (building blocks of protein). The more of the essential kind it has the better.

Also look for information of where it comes from and how has it been regulated. All these supplements are not so well regulated if not at all to be honest. For a lot of the dietary supplements in the market quality and safety may be questionable. Especially if you are in professional sports you don’t want to find yourself having taken drugs which are not permitted. It may best to buy a specific protein supplement rather than a general protein shake or multi-supplement.

For added benefits mix the protein with dairy such as milk or yogurt. Dairy contain a protein called casein. Studies have shown that casein can help in muscle recovery. Avoid if you are allergic to dairy or cow derive products.

Also read: Are there any side effects of protein powders?

How to make your own whey protein shake

Recipe:

Juice 3 carrots and 1 orange.

Mix in a blender with ice (optional)

1 banana and

2 scoops of whey protein powder (or the equivalent amount dictated by specific product instructions).

This is a really tasty and filling shake packed with energy. It is one of my favourites for pre-workout drinks and easy to make. Downfall you need a juicer for the carrots and is not quite the same without them.

Or

Mix 2 scoops of whey protein

Greek yogurt

A handful of berries (i.e. strawberries, blueberries, blackberries)

1 teaspoon of organic honey (optional)

2. Milk

Following from above milk can be suggested as ticking the boxes. Well most of them anyway. It is rich in casein and most do contain some whey protein as well. Apart from that it is a liquid and it can help in hydration of the body and it is rich in a number of nutrients. Not suitable if you are allergic to dairy obviously.

Some people are allergic to lactose, a sugar contained in milk and others are allergic to casein itself. In either case don’t consume milk as there are alternative ways and foods to get the nutrients or at least take advice from your doctor.

3. Meat

Well why have supplements if you can just have a good old fashion protein-rich meal? You can get all needed nutrients from your diet and following a healthy balanced diet sometimes is enough. Not to mention it can be cheaper.

Studies suggest that in the first 45min post-workout there is a window of opportunity for the body to replenish and best use nutrients. Therefore, some recommend consuming food or drinks in that first 45min for best recovery. Although there is always some controversy in research there is no harm in having a meal close after your workout.

Good quality meat can be the best source of protein. Opt for fish, chicken and turkey for lower in fat options or just go for red meat.

Also read: How to eat more protein without meat

4. Eggs

Egg white is a great source of protein and in addition egg yolk is full of vitamins. It kind of makes sense as eggs are made for chickens to grow in so they would be full of the needed nutrients to provide a perfect environment. For us humans they can provide an excellent protein – nutrient rich meal or snack. They are also versatile and can be cooked in many ways. For a healthier option you can poach them or make an omelette with cheese and vegetables for a fuller meal.

Hard core body builders used to eat eggs raw. I am not sure if this practice is still popular, however, due to salmonella, a bacterium found in poultry and eggs (amongst others), it is not very recommended.

Also read: Are eggs good for you?

4. Carbohydrates

Research has shown that carbohydrates are as important for muscle recovery as protein is. If you do heavy cardio/aerobic workouts it may be even more important to replenish your body’s glycogen stores. Some studies do propose a carb: protein 4:1 ratio however, some research argues that increasing the protein intake will improve hydration and glycogen stores.

As always there are a few different suggestions of how much carbohydrates and protein should be ingested. I personally don’t have the patience to measure and calculate things to the last gram so I stick to an ‘in general’ principle. However, it is a personal choice and stick to what you find works for you.

5. High Gl versus low GL

Research indicates that foods with high glycemic load (GL) are better for glycogen repletion and thus for recovery. However, a bar of chocolate or a burger may not be the most recommended for obvious reasons. Avoiding processed carbs and sugars may be better for your body and general health.

There is a variety of high GL foods which can be healthy. Adding some rice or quinoa to your protein post-workout meal can do the trick. Alternatively try fruit such as bananas which are also rich in potassium and can help in recovery or honey.

6. Water

You will be losing fluids while working out so keeping hydrated during and after a workout is very important. I must admit I am a water lover so I do think that water is the best way to keep hydrated. Even if you don’t like water too much try to at least have a glass a day amongst other drinks. In general I would say here keep hydrated. It is important for your body in general and for muscle recovery.

Some texts suggest replenishing the electrolytes lost post workout and there are a number of electrolyte enriched products in the market. Some are just advertising some are not too bad. I must admit I haven’t looked much into them or ever tried them. If you do exercise to a high level or if you did just run 10k (for example) studies do suggest that electrolyte rich drinks do help in recovery. If you just spend 45 min in the gym with an average workout chances are old fashion water and good diet are enough.

Also read: Top 10 foods for building muscle

7. Antioxidants

Foods rich in antioxidants can help in muscle and post workout recovery. However, should you consume them or not depends on what do you want to achieve. To make a note I do not say don’t eat them at all, but rather as a recovery strategy.

Post a good or heavy workout you may experience some muscle pain, loss of strength etc and in part there will be a mild form of inflammation present. This is partly due to micro damage happening in your muscles due to exercise. This is a lot more complicated than just saying it’s been damaged by the exercise but it is beyond the scope of this article to go into detail. However, these processes are the ones which will result in muscle growth and other muscle and fitness gains.

Antioxidants and anti-inflammatory drugs will decrease all these processes and the pain. To that studies have shown that decreasing inflammation and oxidative stress post workout can actually result in decrease in muscle gains. In some ways you will be working against your body.

However, it does depend on what you want to achieve. If you just want to work out and keep healthy decreasing the pain and recover faster may mean keeping up with exercising or fast recovery may be vital over muscle gains. If however muscle gains or performance is top priority and killing yourself training then you may not want to counteract it.

Personalised needs and type of training can change the type of foods your body will need to recover. Studies have looked over timing of food ingestion or timing with types of food. Needless to say that there is still a lot of controversy over it.

Healthy Eating For Teenage Girls

Being a teenager is not the easiest time when it comes to dealing with weight changes brought on by puberty and peer pressure to look a certain way.  However, but focusing on health and nutrition, you can develop healthy habits that will keep you looking and feeling healthy and fit throughout your teenage years and into later life.  Your teens are a time when you require the good nutrition in order to make sure you grown and develop as you should.

Focus on health not weight loss

What magazines advertise is not the ideal

With magazines filled with stick thin, airbrushed models and constantly being bombarded with what is considered to be the ‘ideal’ body shape, it can be difficult to accept what you have ended up with if it doesn’t fit this mould.   It is also common for teenagers to feel that they will not be attractive to the opposite sex, or popular if they do not look a certain way.

Too much weight loss is not good

It is important to remember that too much weight loss has many negative consequences for the body and your health.  Everyone is made differently, and whilst one person may be very thin naturally and not suffer any negative health effects, for others this weight will be unachievable without putting your body under dangerous stress.

Stay away from extreme diets

Extreme diets that restrict calories to very low levels can cause changes such as hair loss, unhealthy skin and hair, irritability, depression, loss of menstruation and infertility and in extreme cases heart failure and even death.

In your teenage years your body is also still growing and developing, so by following very extreme diets there is a risk of not growing and developing as you should and also of not consuming the nutrients needed for things like bone formation which may increase risk of osteoporosis later in life.

Improve your eating and exercise habits

It is essential to think about these negative consequences and consider if they are really worth it for the loss of a few pounds more.  If you are unhappy with your weight, rather than focusing on a specific goal weight, try to improve your eating and exercise habits in a healthy way, you will soon find that you feel and look better and often lose weight along the way.

Many teenagers who start very restrictive, strict diets find them impossible to maintain for very long and usually end up gaining back all the weight they lost and then some by their early twenties.  By developing healthy habits you are more likely to have control over your weight and health in the long term and are less likely to pile on the pounds once you get a bit older and your metabolism slows down.

It is also important to remember that as a teenager you often go through a ‘puppy fat’ phase where you put on a little weight due to the changing hormones in your body.  Most teenagers grow out of this phase, so even if you feel you have gained a few pounds, keep up a healthy exercise and diet and more than likely this phase will pass.

How to deal with outside pressure

Teenage girls are under a lot of pressure from the media, friends and even family to look a certain way.  It is important to remember that the women in magazines are airbrushed and have access to makeup artists, personal trainers and fantastic clothes in order to look this good and probably don’t look nearly so great without all this help.  Be realistic in your expectations of how you look and you will be happier with yourself.

Remember as well that whilst the skinny girls may seem to be the popular ones now, often this changes when school is finished and you are out in the real world.  Often people who have made friends and gained popularity through their looks will end up without any other attractive qualities to fall back on when their appearances changes with age.  Those who have friends because of their generous personality, their humour or their intelligence are far more likely to be popular later on as these characteristics do not fade.

Easy Healthy Changes

In order to make over your diet and improve how you look and feel, here are some easy changes to make.  There is no need to obsess over calories and look at the fat content of everything that passes your lips if you are aware of the basics of nutrition and make healthy choices the majority of the time.

1. Drink water

This is the best drink as it is calorie free and contains no artificial ingredients that may be found in low calorie beverages.  Drinking plenty of water improves the condition of your skin and hair, boosts your metabolism and can also help fill you up.  Avoid sodas and juices as these are very high in calories and sugar and can contribute to weight gain and dental problems if consumed to excess.

Also read: How to drink more water and best healthy weight loss drinks

2. Eat wholegrain

Whole grain products such as pasta, bread, and brown rice are an excellent way to get the carbs you need as well as plenty of essential B vitamins and fibre.  In your teenage years you are growing and often active, so it is important to include some carbohydrates to fuel your body in these processes.  Whole grain products also tend to fill you up more so you eat less than more processed versions such as white bread.

Also read: How to increase your whole grain intake

3. Eat plenty of fruit and vegetables

These are low in calories and high in nutritional value.  By cutting down portion sizes of protein and carbohydrates slightly and increasing the amount of vegetables on your plate you can easily reduce the calorie content of a meal and provide yourself with valuable nutrients in the process.

Also read: How to eat more fruits and vegetables

4. Choose lower fat cooking methods

By steaming, grilling, boiling or baking food without adding fat you can cut a lot of calories and still enjoy the foods you love.  Avoid fried foods as these tend to be higher in fats and often the bad fats that are unhealthy for the heart.  Cutting any visible fat from meat before cooking and avoiding the chicken skin can also cut the fat.   A little healthy fat such as in olive oil, avocado or nuts has been shown to have health benefits and may even help with weight loss.

Also read: How to cook healthier meals

5. Snack healthily

If you are hungry between meals, make sure your snacks are healthy as snacking is an easy way to add a lot of extra calories without really meaning to.  Try fruit, low fat yogurt, hummus with vegetables to dip or a few unsalted nuts for healthier options. 

6. Exercise

Along with a healthy diet, exercise is the other factor that will improve your health and how you look.  Try to do some exercise each day, be it running, swimming or a dance class.  Get your friends involved to make it more fun and find something you enjoy to make it easier to stick to.  Doing exercise will help tone muscles as well as make you feel more energetic.

7. Choose healthier options when eating out

When eating out beware of very high calorie take away and fast foods.  Choose foods that are based on vegetables, grilled or steamed and stay away from fried foods.

8. Cook from scratch where possible

By cooking yourself, you are in total control of what goes into your food.  This makes it easier to eat more healthily and also to get creative with healthy cooking.  A diet does not need to be boring and by experimenting with new methods of cooking and ingredients you can improve your health and make your meals more interesting.

9. Use low fat products

Simply choosing low fat products when there is an option is a good way to reduce fat and calories.  There is no need to eliminate foods such as dairy products from your diet and in fact these provide the essential calcium needed to build bones during the teenage years, but by choosing low fat versions you are limiting your intake of unhealthy fats.

10. Eat a wide range of foods

Diets that eliminate whole food groups are not advisable at any age, but particularly for teenagers whose bodies are still growing and need all the nutrition they can get.  For the best healthy, eat a wide variety of foods to get a goof range of essential nutrients for the body and eat from all the food groups.  If you choose to be vegetarian or vegan, it is important to find other sources of essential nutrients such as protein to replace meat and be aware that you may need supplements for nutrients such as iron.

If you wish to undertake a particular diet, it is a good idea to discuss the diet with your doctor or a dietician to determine if it is healthy for you, if there are any keys nutrients that you will miss out on and if your weight falls in the healthy range.

Finally, you can also read 50 weight loss tips for even more healthy living tips.

When time is of the essence, it can be difficult to find time to choose healthy, nutritious snacks throughout the day.  Many people who have demanding jobs, or busy home lives have enough trouble finding time to fit in three healthy balanced meals a day, let alone adding snacks to the equation.  Far too often, busy people ignore their hunger and end up reaching for the nearest thing to snack one, which often is not the healthiest choice.

Healthy snacks are important in order to get optimum nutrition in the diet, and also prevent unwanted weight gain over time, which can easily become a problem if snacks are high in calories and low in nutrition.

Snacking between meals may not be necessary for everybody, however, if you are very active, or often find you do not have time for complete main meals, snacks may be a good way to keep you going and get added nutrients that you need.

Having a healthy snack between meals can also help to reduce overeating caused by extreme hunger if gaps between meals are very long.

Here are some tips to make healthy snacking feasible and easy in spite of a busy schedule.

Get organized

This applies to any aspect of healthy eating, a little organization can go a long way when it comes to having healthy options to hand, meaning that it is a lot easier to make more nutritious choices.  If you shop once a week, plan your weekly intake on the weekend, including healthy snacks options that will last the entire course of the week.

If you shop more frequently but in smaller bursts, think about how long you require snacks for and cater accordingly.  Although there are plenty of healthy snack options available ready to go at the supermarket, to vary your diet and include more interesting options you may wish to get creative in the kitchen making snacks for the week.

Healthier baked goods such as small homemade high fibre savoury muffins make an excellent portable snack and have the added benefit of being freezable, so they can be stored for later use and grabbed quickly in a snack emergency.

Another good idea is to portion out small quantities of dried fruit and nuts into individual bags that can be quickly added to a handbag at a moment’s notice.

Remove temptation

It is a lot easier to make healthier snacking choices if the healthy option is the only option.  By keeping tasty but unhealthy foods like chocolate, potato chips and other high calorie snacks in the house or office, you are setting yourself up to choose these over a healthier option such as fruit.

Stock up your larder and work place with healthier snack options so you are less likely to turn to calorie laden treats when hunger hits.

Look for portable, healthy options

If you are lacking in time, it may often be necessary to eat on the run.  Although this is not an ideal situation, sometimes it may just have to be done when the other option is skipping food all together.

By coming up with a variety of portable, yet healthy options, it will be easier to eat well, rather than reaching for a more traditional transportable snack such as chips.

Good healthy, portables snacks include:

• Fruit:  Choose varieties that travel well such as apples, as these are less likely to end up in a bruised mess at the bottom of your bag than other softer options.
• Dried fruit:  This can easily be carried around and requires no special storage.  However it is important to keep portion sizes small are dried fruits are fairly calorie dense.
• Nuts:  High in protein, fibre and other nutrients, these make an ideal snack on the go.  As with dried fruit it is important to keep portions quiet small as calorie and fat content is high, although they contain mainly healthy fat.  Avoid salted, roasted or coated nuts as these are less healthy than natural options.
• Yogurt:  Although this requires refrigeration, this is a good snack to have at work as it can be eaten quickly and easily at your desk.  Yogurt drinks may be even more portable as these can be drunk whilst on the move and do not require a spoon.  Look for low fat and sugar varieties.  Greek yogurt is an excellent choice.
• Breakfast cereal:  Although this may seem like a strange snack options, many breakfast cereals make a great high fibre nutrient dense snack that can be eaten dry and on the run.  Package a portion in a zip lock bag and you have a far healthier alternative to potato chips that is just as easy to pick at whilst doing something else.  If you have the time you could even add milk and eat them from a cup for a more substantial snack.
• Hard-boiled egg:  with a little bit of organization, this makes a great high protein, nutrient dense snack that can be eaten quickly on the run.  (Are eggs good for you?)
• Beef jerky:  Go for reduced salt brands, but this makes a great high protein snack that will travel well with not special treatment.
• Chocolate milk:  although this is probably not advisable every day, as an occasional sweet snack, particularly after a workout it can be a good option.  Choose a small tetra pack of low fat dairy or soy flavoured milk for an easy to drink snack on the go that is far more nutritious and lower in calories than a chocolate bar.  (See also: 10 Healthy post workout snacks)
• Sandwiches:  These are a substantial snack, and require a little forward planning, but can be good on the run.  Fillings don’t have to be complicated, so keep it simple to avoid soggy bread or escaping lettuce leaves.  Choose whole grain bread for the most fibre and spread with a thin layer of nut butter, hummus or low fat cream cheese for some protein.

Learn how to choose healthier options when buying food out

There will always be situations when organization deserts you and you need to buy a snack on the run to keep up your energy to make it through the day.  In a coffee shop for example, rather than choosing a donut or muffin with your coffee, try fruit or wholegrain toast with a thin spread of margarine.  Fruit yogurt is also becoming a more common sight in shops and can make a healthier snack.  Alternatively, choose a fruit based smoothie over the coffee, but make sure it is made with skim milk and is the smallest size as these can have a lot of calories.

Don’t wait too long before snacking

If you wait until you are ravenously hungry before eating, you are likely to reach for the wrong options.  Excessive hunger can lead to cravings for sugary or fatty foods and make it more difficult to have that healthy piece of fruit you have set aside.

Eating at regular intervals helps to keep blood sugar levels more stable, which keeps you from feeling hungry and craving sweet things.  Try to incorporate a snack between your meals as a habit; it will save you overeating later on.

Many people take protein powders in an effort to gain muscle.  However, there is some controversy as to whether this is really effective.  There is evidence suggesting that consuming high level s of protein may in fact have negative side effects for your health.

Does protein powder help to build muscle?

It is certainly true that protein is required to build muscle, as well as for numerous other important functions in the body.  However, there is a limit to how much muscle growth can actually occur, no matter how much protein you consume.

The first thing to remember is that eating protein alone will not increase muscle.  To build muscle you have to use it.  The slight damage done to the muscle during weight lifting and other resistance activities and then healing is how the muscle grows larger, so if you are simply consuming protein powders in order to gain muscle but still sitting at home on the sofa, this isn’t going to happen.

Muscle growth requires adequate supplies of protein, however, for the majority of people this is easily obtained from food sources and there is no need t supplement with powders.

The average American has a diet higher in protein than is in fact recommended anyway, so adding extra with powder is an expensive process that is unlikely to have any real effects.  To encourage maximum protein synthesis and muscle growth, the diet should also be sufficient in complex carbohydrates which can be burnt to fuel muscles leaving the protein free for synthesis of new tissue.  (Also read: Should you eat protein and carbs together)

What are the side effects?

Consuming high levels of protein in the form of protein powders or even from food alone can be detrimental for our health.

Fat gain

Adding extra protein to the diet in the form of protein powder adds extra calories.  As excess protein cannot be stored in its original form in the body, if you are not burning these calories by doing a sufficient amount of physical activity, or doing enough weight bearing activities to build more muscle, these extra calories are likely to be converted to fat. (See also: How to burn more fat while exercising)

An increase in protein intake as well as calories without an increase in physical activity levels is likely to result in an equal gain in both fat and muscle, which may not be exactly what you are looking for when you supplement protein powder.

Bone loss

High levels of protein intake generates a large amount of acid in the body due to the excess sulphates and phosphates that are introduced.  The kidneys then try to restore the balance of acid by excreting more acid, at the same time the skeleton releases calcium which is also lost in the urine as a buffer.

This results in the loss of calcium from bones which can increase the risk of osteoporosis if it occurs over a longer time frame, particularly in high risk groups such as women.  There is a possibility however, that a diet which is high in alkaline fruit and vegetables in addition to protein may help to counteract this effect.

Kidney damage

High protein diets can put increased strain on the kidneys due to the need to excess waste products called ketones that are generated with such a diet and the need to excrete these products.  For people with reduced kidney function this stress can worsen the condition and may even contribute to reduced function in people with healthy kidneys if followed for a long period of time.

Dehydration

A high protein intake, particularly if you are not eating enough carbohydrates, can push the body into ketosis, a state in which there is a build-up of toxic ketones in the body.  Your kidneys then go into overdrive trying to eliminate these substances and in the process a lot of water is lost as urine.  This increases the risk of dehydration, particularly if you are also losing a lot of fluid through sweat during exercise.

This dehydration not only puts stress on the kidneys, but can also affect the function of the heart in extreme cases.  Other undesirable side effects could include dizziness, lethargy and bad breath.

How much protein do we need?

Protein should not make up more than 30% of your daily calories, but in fact much less than this, around 15%, will provide most people with enough protein.  The recommended daily allowance for protein is 0.36 grams per pound of body weight.  So if you weigh 190 pounds, you will need about 68 grams of protein per day.  If you consider that an average steak contains about 42 grams of protein, this is not difficult to achieve.

References used in this article

One common notion is that thin people have low body fat where as larger people have more fat. There are a number of misconceptions in relation to being thin and how much fat is there. Similarly people who go on a diet automatically assume that loosing weight is equal to loosing fat.

In many ways body weight has become synonymous to body fat and vice versa weight loss is synonymous to fat loss.

How can you measure body fat and most of all is it important?

Body fat percentage 

Should you loose your sleep over your body fat percentage and what is this after all?

Firstly body fat percentage is the amount of fat (as a percentage) contained in your body. Should you be concerned? My favourite answer is ‘it’s complicated’ and it’s a Yes and a No.

Basically you could be a relatively average weight and within normal ranges person but at the same time you could have a high body fat percentage. If majority of the fat was sitting on your hips, well it may not look good in that dress but is likely to be relatively ok for your health. However, if the fat is sitting on your abdomen then that could be fairly high risk as abdominal fat can increase your risk of developing certain conditions.

At the same time don’t forget that fat is essential for the body. So apart from thinking do I have a lot of fat, measuring body fat could also be in terms of not having enough. Not enough fat can be as dangerous for health as too much, if not worse in the extreme cases.

In terms of weight loss, if you know the amount of fat your body carries you could set your goals accordingly. You can also read how to lose 15 pounds of fat

Body fat percentage categories

Formula calculations

Indirect methods use body measurements and mathematic formulas to calculate body fat percentage. Indirect methods can be as close to accurate as the direct methods. What they don’t measure is the internal fat such as the one which hides away into the abdomen and the organs so it could be misconceiving.

However, so could be some direct methods as they give you a percentage of body fat rather than the location of the fat in the body. Like most indirect formulas always allow a ‘give-and-take’ range for example if your calculation is 25%, is more like approximately 25%.

For the below formula there are slightly different measurements for men and women. 

For men measure:

1. Neck circumference, just bellow the Adam’s apple.
2. The waist circumference at the navel.
3. You will also need a measurement of your height for the formula, or you can use the last measurement you had.

Formula: 86.010 – (waist – neck) / 100 – 70.041 x (height / 100) + 36.76

Just add the measurements to the formula and calculate. The resultant number is the % of body fat. For example if your calculations equal to =20 then your body fat percentage is 20%.

For women measure:

1. The neck circumference, just underneath the larynx.
2. The waist circumference, at the thinnest point of the waist.
3. The hip circumference, at the widest point of the hips.

Formula: 163.205 – (waist + hip – neck) / 100 – 97.684 x (height / 100) – 78.387

Just add the measurements to the formula and calculate. The resultant number is    the % of body fat.

To measure the circumference use a tape measure and place it around the body part you want i.e. around your waist. Keep the measure as straight as possible and be relaxed, i.e. keep the arms relaxed at the side of your body don’t hold your breath etc.

It may be a good idea to ask someone else to do it for you although it’s not necessary. Finally, it may be recommended to do it first thing in the morning after you used the toilet. As the day progresses there are other elements which may influence the measurements such as the body retaining water or you may be bloated etc.

Skinfold Callipers

This is a hand-held device which measures the folds of skin (in centimetres) in specific parts of the body. The sum of the measurements corresponds to a percentage of body fat in a chart depending on age and gender.

It is relatively more direct measurement than simple waist circumference, however, it also doesn’t account for internal fat. Unless you are very concerned about your internal fat it is as good as others. Again it is an approximation but according to studies quite a close one.

In a plus point it is easily accessible and inexpensive to use although is not something you buy from your local pharmacy. The downside is that it takes someone who knows how to take the measurements as it takes practice to get used to it. Is one of those things that it looks easier than it is.

I am not aware if that is true but I would guess that skinfold calliper measurements may be available in some gyms or fitness centres.

I will not get into too much detail on how to operate the callipers as it will require a lot of space. If you do happen to get hold of a skinfold calliper device it should come with directions and body map for the parts that need to be measured. It should also come with charts of sums and the corresponding fat percentage.

In general the sites measured are:

1. Back of the arm (triceps)
2. Front of the arm (biceps)
3. Upper back
4. Waist

Bioelectrical impedance

This method requires a small machine which attaches to the body via electrodes. It sends a very low electrical current through the body and in return it measures body fat, water content, etc in the body.

It’s safe and it doesn’t have any risks regardless as may sound. Most machines are battery operated so as you can imagine the electrical current is so low that you can’t even feel it. It is quick and fairly easy to use.

The downside is that it is expensive to buy, well as far as I know there aren’t any cheap home-use versions of the machine. As with the skinfold callipers bioelectrical impedance may be available in the local pharmacy, gym or health centre. Some places offer general check ups with body fat measurements, blood glucose levels etc.

Apart from being a fairly accurate measurement, most machines provide additional information such as muscle mass and hydration levels. These can give a better and fuller picture of your body and its condition. Often there may be additional reasons which may add to a weight problem such as dehydration.

There are several other methods which can be used to measure fat such as Hydro-densitometry and DEXA which is through a body scan. A lot of these methods are used for specific medical reasons or for athletes. Well in simple words unless it is for a specialised reason it is unlikely to find it in the local clinic. They are neither cheap nor easy to administer, nor so necessary for the average person.

Many store bought smoothies are promoted as a healthy option that will boost your nutrition and add valuable nutrients to your diet.  Whilst it is true that these types of smoothies often contain some form of fruit and possibly a few other nutritious ingredients, unfortunately in most cases they are packed full of calories.

In fact some smoothies can give you more calories that you should be consuming in an average meal and often they are consumed as a snack between meals.   Many store made smoothies are large in size and more often than not contain high sugar added ingredients such as ice cream, frozen yogurt, honey and syrups all of which contribute to their overall calorie content.

If you are a fan of smoothies, the healthiest option is usually to make it yourself, meaning that you have total control over the ingredients that are going in.  By choosing the right ingredients, smoothies can be a healthy addition to your diet and provide valuable nutrients without overloading you with calories.

Here are some tips for making healthy smoothies at home.

1. Choose the right base ingredient

The base ingredient of a smoothie can vary from milk, milk alternatives, yogurt or fruit juice, so it is important to choose the healthiest alternative.  If you are going for a dairy based smoothie, choose the lowest fat versions of milk or yogurt in order to get the valuable calcium and protein, but limit fat and calories.  If you prefer a dairy free approach the same applies to drinks such as soy milk.

When choosing dairy alternatives, try to find those without added sugar or with sugar further down the ingredient list and be aware that soy, almond and rice milk generally do not contain as much calcium as normal milk, so look for fortified versions.

The ideal level for calcium is 120mg per 100ml of the product, which is common in soy milk, but not always present in almond and rice versions.

If you are basing your smoothie on fruit juice, choose a 100% juice product with no added sugar, but be aware that juice is a naturally concentrated form of fruit sugar and has a fair few calories.

A smoothie made with half juice, half water may be a viable low calorie alternative as the other fruit will provide plenty of flavour anyway.

2. Choose healthy thickeners

If you prefer a thicker smoothie, it is important to choose healthier thickening options as these can add a lot of calories and fat.  Steer clear of ice cream, frozen yogurt, full fat and sweetened yogurt and opt instead for low or no fat natural yogurt, ice, or even just rely on fruit to thicken.

Bananas in particular tend to produce a thick smoothie and any fruit that has been frozen before adding will help to thicken as well.

3. Don’t add extra sweeteners

Fruit is naturally very sweet and contains plenty of sugar.  This means that generally if you fruit is ripe, there should be no need to add extra sugar that means adding extra calories.

Avoid using sweetened products such as yogurt and remember that even more natural sugars such as honey contain just as many calories.

4. Flavor naturally

Many store made smoothie use syrups, fruit in sugary syrup and even artificial flavours to make your smoothie taste like a fruit.  There is really no need to do this and it adds a lot of calories and sugar that are unnecessary.  Choose ripe, in season fruit to give your smoothie the best flavour.

If your favourite flavour is out of season, try using frozen ingredients such as berries as these are packed with taste and don’t contain many calories.  They can even help thicken the smoothie if used frozen.

If you are in the mood for a bit of chocolate, add a little unsweetened cocoa powder to a banana or berry smoothie for a chocolate hit that is lower in calories.

5. Add fibre

Although the fruit in smoothies gives a fair amount of fibre, you can always add more in the form of oats, natural muesli, nuts or seeds.  These can be blended up in the mix or sprinkled on top and eaten with a spoon.

Fibre helps to fill you up and is therefore good for appetite control and may assist you in eating less and it is also good for heart health.

Be aware that adding these fibrous additions to smoothies will increase the calorie count, so this type of smoothie may be more suitable as a meal replacement, i.e. for breakfast on the go, instead of a mid-meal snack.

6. Add nutrients

Varying the type of fruit you use in a smoothie gives a wider variety of vitamins and minerals and using a calcium rich base or thickener gives a good hit of this nutrient.  However, it is possible to add even more nutrition to your smoothie.

Avocados and nut butters add calories, but also give a boost of nutritious healthy fats that are good for your heart, whilst unsweetened cocoa nibs or cocoa powder add antioxidants and give that chocolate flavour you crave.  A less obvious nutritious addition to smoothies is finely chopped spinach.

This gives a boost of iron and other nutrients and has very little effect on the flavour of the smoothie, although the colour may be less attractive.  Add to a smoothie that contains vitamin C such as one with citrus fruits as this helps the uptake of iron from this plant source.

Adding seeds and nuts such as linseed and flaxseed to smoothies may also provide healthy omega 3 fatty acids as well as fibre; just make sure to grind them finely in a coffee grinder before using so as to avoid a gritty smoothie.

Many smoothie outlets offer ‘boosters’ or ‘enhancers’ that can be mixed into smoothies for apparent added health benefits.  However, there is little conclusive evidence that substances such as gingseng, aloe vera and bee pollen have any health benefits, particularly in these small amounts.

7. Watch portion size

Smoothies often pack such a calorie punch due to their huge size.  It is rare you would eat three bananas, a tub of yogurt, two glasses of milk, and a couple of spoons of muesli with added sugar as a meal, let alone as a mid meal snack.

Think about what purpose your smoothie serves and then add the ingredients that make an appropriate portion size.  For example for a snack, ½ a cup of milk and yogurt each and one banana, or for a breakfast shake, a banana with slightly more milk and yogurt, a tablespoon of berries and a table spoon of oats or muesli.

More and more scientific studies are suggesting that a Mediterranean diet is an excellent choice when it comes to good health.  Not only this but the people of the Mediterranean have long been a healthy population, in general they are  plagued with far less lifestyle diseases than other parts of the western world and live longer as a result.

There is little doubt that a Mediterranean style diet confers health benefits and can reduce risk of various diseases if followed for an extended amount of time.

So is the Mediterranean diet something we should all be aiming for?  How easy is it to follow and why is it so healthy for us?

What is a Mediterranean Diet?

The Mediterranean diet is one based on the traditional foods eaten in the Mediterranean region.  The diet is based on a high intake of fruit, vegetables, legumes, nuts and wholegrain cereals, as well as fish and poultry which are the main sources of protein.

Red meat is limited and low fat dairy is consumed in only moderate amounts.  The diet contains moderate levels of fat; however these fats are from healthy unsaturated sources such as olive oil, rather than saturated forms such as animal fats.

A Mediterranean diet also ideally contains limited amounts of processed or fast food.

In terms of beverages, water is the main drink of choice, however moderate amounts of wine, particularly red, are also consumed daily.  Tea and coffee are also common as part of this eating style.

Aside from the food components of the diet, the attitude to food found in this region is also thought to be important in developing healthy eating habits.  Meal times are seen as important and not be rushed, with the family usually sitting down together to eat.

The evidence

Numerous studies have cited the benefit of a Mediterranean style diet or one of the various components of such a diet.  A meta-analysis of a range studies that analysed the association between adherence to a Mediterranean diet with mortality and incidence of disease suggested that increased adherence to such a diet was significantly associated with decreased cardiovascular death and mortality from cancer,   as well as reduced incidence of Parkinson’s disease and Alzheimer’s disease.

A 2011 study also suggested that those following a Mediterranean diet have a decreased risk of developing metabolic syndrome, whilst another suggested decreased risk of diabetes and increased insulin sensitivity.

A Spanish study this year looked at the effect of a Mediterranean diet supplemented with nuts and olive oil in one group compared with a group advised to follow a lower fat diet.  This study concluded that the Mediterranean diet was associated with lower risk of stroke and major cardiovascular events.

Note: You can Download the caloriesecrets diet which is based on the mediterranean dietary pattern

Healthy Components of the Mediterranean Diet

Olive oil

The main fat source in a Mediterranean style diet, olive oil is high in healthy mono-unsaturated fatty acids.  These are thought to play a key part in reducing risk of heart disease, benefiting blood sugar control and possibly even in weight management.

Olive oil also contains antioxidants which are thought to protect the body against damage from harmful compound we encounter in day to day life.   To follow a Mediterranean diet, try replacing saturated animal based fats such as butter, which are unhealthy, with olive oil.

Fish

Fish is lower in saturated fats than red meat, and so makes an ideal protein alternative.  Not only this but oily fish, such as sardines, mackerel and salmon which are common in the Mediterranean region contain high levels of omega three fatty acids which are thought to reduce risk of cardiovascular disease.

Fruit

Fruit is an excellent source of various vitamins and fibre, while still providing very few calories and no fat.  A wide variety of vitamins are needed in the body in order for it to carry out its functions correctly.  Fibre keeps the digestive system healthy and can also have some benefit for heart health.

Vegetables

High in fibre, vitamins and minerals, yet low in fat and calories, it is easy to see why vegetables are one of the healthiest components of a Mediterranean diet.

A wide variety of vegetables of different colours will provide you with a good array of different nutrients that are essential for the body to function correctly.  High vegetables intakes have been associated with lower body weight, as well as reduced risk of various diseases.

Whole-grains

A diet rich in whole-grains has been associated with reduced risk of cardiovascular disease.  Foods made with these less processed grains contain more fibre, and higher levels of important B vitamins and so make a much healthier alternative to more processed grains.

Nuts

High in fibre and healthy fats, nuts make a great healthy snack.  A moderate nut intake has recently been linked to decreased risk of heart disease and stroke.  Choose unsalted, unroasted varieties for the healthiest option.

Red wine

Red wine is a staple in Mediterranean countries and has been linked with benefits for heart health due to its antioxidant content.  Moderation is the key though, and women should consume no more than one standard drink per day and men two.

References used in this article

These days so much seems to revolve around losing weight. Despite the best efforts of campaigners, we still see models splashed across the pages of magazines depicting that ‘ideal’ body image.

The media is quick to latch onto news of the latest celebratory diets that are supposedly ‘guaranteed’ to get you the body you want, and then there is the plethora of weight loss reality TV shows.

In addition we are seeing more and more headlines about our obesity epidemic, and as we become more aware of the serious and well-documented health problems that come with being overweight, it is no wonder that weight loss is one of the biggest topics in today’s society.

With many conflicting theories on weight loss out there, it is not always easy to know what advice to follow. So, here is some information to help you answer one of these confusing questions: How many meals a day should you eat to lose weight?

Drastic Dieting Doesn’t Work

First things first; dieting doesn’t work.  If you’re reading this, I’m sure you have tried diets in the past. Without a doubt, drastically reducing the number of calories you eat, or cutting out an entire food group (think Atkins^TM) will produce short term weight loss results.

However the key here is ‘short term’. Often people will go from one diet to another, usually when they either can’t sustain the diet they are on or see their results plateau. This is what we call ‘yo-yo dieting’ and it is not good for you.

Some evidence shows that yo-yo dieting actually increases the risk of cardiovascular disease, while other studies show this type of dieting can make you GAIN weight as it can affect your metabolism, by programming it to actually store more fat! 

Eating small meals regularly

The most well known theory on how many meals you should eat a day to lose weight is the one that says that you should eat small regular meals throughout the day (around 5 or 6 meals). The logic behind this theory is based on the body’s metabolism – the breakdown of food.

By eating small regular meals, it keeps your metabolic fire burning, which helps you burn calories. Also, your body will be trained to expect food and therefore won’t go into ‘starvation mode’ where the body stores fat for later use.

This allows the body to burn off stores of fat that are simply not necessary, because it knows it will be getting a steady supply of food. These results can be achieved when eating every 3 hours, for example a small breakfast, lunch and dinner, plus 2 or 3 snacks.

Intermittent fasting

On the other hand, a growing body of evidence suggests that intermittent fasting is the best way to achieve weight loss and health. Intermittent fasting is when you eat normally one day, and fast the next. In this diet plan, fasting doesn’t mean going without food, but reducing daily your calorie intake to roughly just 25% of your normal calorie intake. This could be done by skipping meals.

The reason intermittent fasting helps with weight loss is because it causes an increase in levels of human growth hormone (HGH) in the body, which is a hormone that helps to burn fat. In addition, fasting helps to regulate insulin levels in the body (high levels of insulin are closely linked to obesity).

Please note that if you are diabetic, pre-diabetic, hypoglycaemic, pregnant or breastfeeding, you need to be cautious with fasting and consult a health professional before deciding to undertake a fasting program. 

Calorie-counting

Many diets are calorie-controlled diets, where weight loss is based simply on counting calories, regardless of the number of meals you eat a day. The logic here is, as long as you eat fewer calories than your body needs to maintain your current weight you will lose weight. However the crucial point is, not all calories are the same.

On a calorie-controlled diet, it may be possible to eat several high sugar foods a day. However these contain ‘empty’ calories which your body doesn’t need and is likely to store them as fat.  On the other hand, if you get your calories from healthy foods that are packed with nutrients the body requires, these calories will be actively and efficiently used up by the body to carry out all its necessary functions.

Find what’s right for you

As we’ve seen, there are differing opinions and evidence in regards to the question of how many meals a day you should eat to lose weight. And part of the reason for this is because there is no definitive answer – the answer will in fact, largely depend on the individual.

Everyone’s body is different and will breakdown, digest and store food differently. At the end of the day you have to adjust your eating habits in accordance with what feels right for you.

Some people will feel comfortable eating 6 small meals a day, while others don’t like to graze continuously. Others might like the idea of intermittent fasting, whilst people perhaps with a more active job or lifestyle may find that incompatible.

The most important thing to remember is not the number of meals a day but the kinds of meals you are eating. If you eat the right foods, no matter how calorie-dense they may be, and reduce portion size so that you never over-eat and feel full or bloated, you will be more likely to achieve your weight loss goals.

References used in this article

White rice is one of the most frequently eaten food products around the world, however, white rice is not nearly so nutritious as its less processed version; brown rice.  By making a simple switch from white to brown rice your health may benefit in a number of ways.

Although brown rice is less convenient than white due to its longer cooking time, it is much more nutritious as only the outer hull of the grain is removed.  This makes it a great staple carbohydrate source which is classified as a whole grain and contains a range of essential nutrients such as B vitamins, phosphorus, selenium, manganese, potassium and magnesium.

It is also a good source of dietary fibre and has a pleasant nutty taste that lends itself well to salads, stews and stir-fries.

The 10 most important health benefits associated with brown rice are:

Possible reduced Risk of Colon Cancer

It is thought that the high selenium levels, as well as certain phenols found in brown rice may be associated with reduced risk of colon cancer.   These phenols are present in much high concentrations in brown rice than in white, meaning this association may not be seen with high white rice consumption.   The high content of dietary fibre may also contribute to a healthy colon and digestive system.

Heart disease prevention

Due to its high fibre content, eating a diet high in brown rice may offer some protection against cardiovascular disease.

A study carried out in Philadelphia suggested that the layer of tissue around brown rice, (which is polished off when making white rice), may reduce the action of protein Angiotensin II, which is known to increase atherosclerosis and blood pressure.

Protection against breast cancer

The pytonutrient Lignin present in brown rice is thought to inhibit the growth of breast cancerous cells.

Lowering bad cholesterol

Brown rice is an excellent source of soluble fibre, which helps to lower levels of ‘bad’ LDL cholesterol in the blood.

There is also some suggestion that the oil present in brown rice or extracted rice bran oil may help to lower harmful cholesterol levels and blood pressure, whilst raising levels of ‘healthy’ HDL cholesterol. (See also: What to eat to lower your cholesterol)

Maintaining a healthy body weight

A diet high in dietary fibre tends to fill you up more and has been associated with decreased food intake and maintenance of a healthy body weight.  Brown rice is an excellent source of dietary fibre, and also has a lower glycemic index than white rice, meaning it will generally cause a more stable and long lasting rise in blood sugar levels.  This also contributes to keeping you fuller for longer and less likely to need snacks or overeat.

Healthy bowel function

Brown rice also contains good amounts of insoluble fibre that stays in the gut and aids digestion and excretion.  This type of fibre attracts water to the gut and in this way causes more fluid bowel movements and prevents constipation.

Controlling blood sugar levels

The fibre in brown rice means that the digestion time of this carbohydrate is slower than more processed grains, including white rice.  This means that there is a more controlled slower release of sugar into the blood stream and the product has a lower glycemic index (GI) than other grains.

A diet rich in low GI, high fibre foods is associated with more stable blood glucose levels, which can help to reduce the risk of developing type 2 diabetes.

Maintaining a healthy nervous system

Brown rice contains a high level of the nutrient manganese, which is required to produce fatty acids and hormones needed to maintain a healthy nervous system.

Gallstone prevention

A study published in the American Journal of Gastroenterology found that a diet high in insoluble fibre, such as is found in brown rice, was associated with lower risk of gallstones in women.

Helps to keep bones healthy

Brown rice is a great source of magnesium, which is thought to be a key nutrient needed for healthy bones along with calcium and vitamin D.

Magnesium is a key nutrient required to build bones and deficiency has been associated with low bone density and osteoporosis later in life.  One cup of brown rice contains about 21% of your daily magnesium requirements.

Brown rice is a nutritious and tasty alternative to white rice and when used in combination with a healthy diet rich in fruits, vegetables, lean proteins and healthy fats may help to protect against multiple lifestyle diseases.  It may also assist with weight loss and keep you feeling and looking great.

References used in this article

Poor digestion can be very uncomfortable and leave you feeling heavy, bloated and even sick.  The good news is that certain foods and drinks have different effects on digestion, so by choosing foods that aid the process and avoiding those which can cause discomfort, you can help digestion as much as possible.

Everybody is different when it comes to how the digestive system functions, and certain foods and drinks which cause no problem for some people can be triggers for others.

Here are listed some common ways to help digestion, but be aware that they may not work for everyone and trial and error is the best way to identify foods that disrupt your digestion.

Eat plenty of fibre

Fibre keeps the gut healthy by ensuring everything flows through nicely, preventing constipation and uncomfortable digestion issues.  There are two main types of fibre that are important for a healthy gut and good digestion.

The first is soluble fibre which dissolves in water and forms a gel like substance which slows down digestion.  This delays stomach emptying and helps you stay fuller for longer, which is important for weight loss.  Good sources of soluble fibre include oatmeal, lentils, apples, oranges, peats, nuts, strawberries, beans, carrots and celery.

Perhaps even more important for good gut function is insoluble fibre, which has a laxative effect and prevents constipation, speeding up the passage of food and waste in the digestive system.  These are commonly found in whole wheat, whole grains, wheat bran, seeds, nuts, couscous, most vegetables and fruit.  Ideally a combination of these two types of fibre will keep digestion working optimally.

Drink fluids

Water and other fluids help to soften stools and keep food and waste moving through the digestive system smoothly.  Drinking plenty of fluids is particularly important if you have a high fibre intake as lots of fibre without fluid to help it do its job tends to result in constipation.

Avoid very fatty foods

For some people high fat foods can be difficult to digest and cause discomfort.  Sometimes avoiding fatty fried foods can be a good way to avoid this, so try to choose low fat cooking methods and reduced fat versions of products such as milk.

Steer clear of spicy options

Spicy and hot foods are another common trigger of digestive discomfort.  Strong spices such as chilli as wells as milder flavours such as garlic and onion can often cause heartburn, diarrhoea and stomach pain, especially if you are not used to them.

This is not the case for everyone though, and many people have no problem digesting these types of food.

Try Probiotics

Probiotics are the good bacteria that exist naturally in our guts and help to keep it healthy and working as it should.  Sometimes this supply can get depleted, especially with some types of medication such as antibiotics.

People on these types of medications, or those with regular digestive issues such as irritable bowel syndrome may benefit from taking probiotics in the form of supplements or in an enriched food such as yogurt or a probiotic drink.

Don’t expect immediate results though; it can take up to four weeks of taking probiotics regularly before any result is seen.

Avoid carbonated drinks

Carbonated drinks filled with gas are only adding extra gas to your system, which can lead to indigestion, bloating and heart burn.  Some of these drinks are also quite acidic which can upset the balance of the stomach and cause discomfort.

Artificially sweetened beverages also often have a laxative type effect due to the replacements used instead of sugar.

Be aware of personal triggers

No two people are exactly the same when it comes to the digestive system and it is common for people to have individual triggers that do not affect others.  If you have problems with a specific food regularly, avoid this food in the future.

If it is a food or food component such as wheat products, lactose or fructose, it is a good idea to see a doctor or dietician, as it is possible food intolerance exists.  Frequent digestive issues should always be investigated by a health professional as an underlying condition such as IBS, Celiac disease or lactose intolerance need to be ruled out.

Cut back on caffeine

Caffeinated beverages such as coffee, tea, energy drinks and sodas can have a negative effect on the digestive system.  They tend to raise the acid content of the stomach, which can lead to acid reflux, or heartburn.  If this is a problem for you, stick to more neutral options such as water, milk, and herbal tea.

Avoid acidic foods and drinks

Very acidic foods and drinks can also raise the acid content of the stomach, leading to discomfort.  Vinegar, lemon juice and even wine may cause abdominal discomfort, as do some fruit juices and acidic fruits.  If this is a problem for you, avoid these foods or limit quantities that are eaten at one time.

Eat slowly

When you eat fast it is often easy to take in a lot of air as well as food, which can lead to excess gas.  Take your time over food and chew it properly to avoid this problem.

Remember, problems with digestion, whilst common can also be a sign of an underlying condition.  For this reason it is important to visit a doctor if you have reoccurring discomfort or digestive issues.

The main reason that most people gain weight is due to eating too much.  If you take in more calories than you burn both in everyday activities and in exercise on a regular basis, you will generally gain weight over time.  Therefore it stands to reason that by eating less, you will lose weight.

This can be true in many cases, where simply cutting down on snacks or reducing portion sizes of meals can be enough to put you into negative calories balance and cause weight loss.

However, in some cases, eating less may not be enough to achieve the weight loss you desire, and in fact may even lead to weight gain.  Here are some things to look at when cutting down the amount you eat just isn’t getting results.

Energy density

While eating smaller quantities is beneficial for weight loss, it is also important to consider the type of foods you eat.  Not all foods are created equal when it comes to calories, so to reduce your calorie intake further it may be necessary to look at the composition of what you are consuming.

Of the four main macronutrients, fat, carbohydrate, protein and alcohol, of which most foods are composed, fat contains the largest amount of calories per gram with 9 calories, alcohol is second with 7 and carbohydrate and protein have the equal lowest with only 4 calories per gram.

Therefore it makes sense that if your diet is high in fat, even healthy types, you will be consuming more calories that may prevent weight loss.

The amount of water in food is also important.  Fruit and vegetables contain a high percentage of water, and so are less energy dense, containing less calories than protein, carbohydrate or fat base food.

For this reason, it may be helpful to rearrange the proportion of foods on your plate to help initiate weight loss.  Fill most of your plate with low energy density foods such as vegetables (starchy ones are higher in energy), and reduce portions of protein, carbs and fat.

This may even result in you eating more than you did previously, but because the majority is lower in calories, your overall calorie intake will be reduced.

We all know someone that appears to eat huge amounts of food and never gain weight.  This could be due to a lucky genetic makeup, or it could be that they are choosing their food wisely for maximum nutrition and fewer calories by selecting less energy dense foods.

Types of food

Remember that although reducing the amount you eat may help with weight loss, eating certain types of food have been associated with reducing body fat.

Olive oil for example has a large amount of calories per gram; however, a higher intake of this fat has been associated with weight loss in certain groups.  It is therefore important to remember that weight loss is not all about the calories, but also the type of foods you eat.

Hidden calories

Eating less may not be enough to lose weight if you are consuming a lot of hidden calories or adding a lot of calories onto your meal.  Adding condiments such as butter, margarine, salad dressings, mayonnaise, jam, honey or sauces all add calories to your meal.

Many foods may also have extra calories you are not aware of, so it is important to check nutrition labels to see the exact amount of calories and the serve size that provides this.  It can be astounding how some foods that appear to be a healthy choice can really be high in calories.

To help achieve the negative energy balance required for weight loss, it may be necessary to cut back on the quantity you eat but also cut back on high calorie additions to meals and investigate the calorie content of foods and meals.

Exercise

If eating less is not achieving the weight gain you want, you may need to look for a way to increase your energy expenditure, as well as reducing the calories going into your body.  Physical activity and exercise are a great way to do this, and remember every little bit counts.  Even small bursts of incidental exercise can help burn a few more calories, so get off the bus a stop earlier and walk, or take the stairs instead of the elevator.

Establishing an exercise routine that involves at least moderate levels of physical activity for at least 30 minutes most days of the week is a good way to ensure that you burn extra calories on a regular basis.

Drinks

If you are reducing the calories you consume by eating less to lose weight, it is also important not to forget about drinks.  These can be a concentrated source of calories that can cause weight gain and should not be neglected when trying to lose weight.

Water is the best option, being calorie free and having no nutritional drawbacks.  Avoid soft drinks and juices as these are very calorie dense, and opt instead for the piece of fruit itself, which generally has far less calories and still offers the nutritional benefits of juice.

When choosing milk based drinks, always go for fat free options, avoid added sugar and limit consumption by choosing both a small size and not drinking these on a regular basis.  Coffee shop chain drinks can be especially lethal when it comes to calories.

Alcohol should also be limited, as this contains the second highest amount of calories per gram of all the macronutrients, not to mention the fact that you are more likely to eat more after a couple of drinks.  Cocktails and sugary mixers should be avoided in particular as these tend to pack a real calorie punch.

Very low calorie diets and fasting

These types of diets severely limit intake and may have the opposite effect when it comes to long term weight loss and maintenance, and should only be considered for the morbidly obese when there are other clear negative health outcomes if weight is not lost.

Firstly, restricting intake to very low levels convinces your body you are in starvation mode, slowing your metabolism right down, meaning when you do eat, you are more likely to store the calories to conserve energy.  This can cause weight gain when a normal diet is reintroduced.

Secondly, very low calorie and fasting diets are very restrictive anti-social and difficult to follow, not to mention expensive if a supplement shake program is followed or special foods are needed.  This can mean that they are not likely to be maintained in the long term and weight can quickly be regained when the diet is given up.

Such a low level of calories can also have negative side effects from small things such as bad breath to electrolyte imbalances that can affect heart function in the long term.

To sum up, eating less will often result in weight gain, however if you are finding this approach to be unsuccessful, it may be necessary to look at other parts of your diet and lifestyle (see also 50 Weight loss tips) and consider more options to increase the calories you burn and decrease the calories you take in.

Coconut oil is being heralded as the latest super food, with claims that it has benefits to those suffering from diabetes to irritable bowel disease and a whole host of diseases in between.

Not only this, but advocates for this type of oil claim it helps to reduce weight and lower dietary cholesterol, but is there any evidence behind these claims, or are they simply the latest money making scheme from producers of the product?

Why do people choose coconut oil?

Not only is coconut oil being marketed as a miracle fat, it is also attractive to vegans as a source of saturated fat being plant rather than animal based.  It can be used with good results in baking and has a high smoke point, meaning it is also suited to frying.

What type of fat is coconut oil?

Extra virgin coconut oil is over 90% saturated fat.  This is the same type of fat that is found in meat, dairy and butter; however coconut oil is oil at room temperature rather than solid oil, as it is usually the case for saturated fats.  Pure coconut oil contains no hydrogenated fats, although hydrogenated forms may be found in processed foods.

Coconut oil differs from other types of saturated fats in the type of fatty acids that are present.  In this type of fat, there is a mix of short and medium chain fatty acids, the majority of which are lauric acid (around 44%) and acid (around 16.8%).

Coconut oil contains the same amount of calories per gram as all other fat and one tablespoon of this oil will provide around 117 calories and 14 grams of total fat, of which 12g is saturated.

Is coconut oil healthier than other fats?

Coconut oil may be better for overall health than some types of fat, for example trans fats and possibly some animal fats, due to its unusual combination of fatty acids.

However, there is no evidence that coconut oil is any more beneficial to health than oils containing mainly unsaturated fats such as canola, soya and olive oils.

While there is some evidence that coconut oil component myristic acid may increase levels of ‘good’ HDL cholesterol, studies evaluating this have also seen an increase in ‘bad’ LDL cholesterol.  This increase of LDL is a concern, as this is the one of the most important factors in heart disease prevention.

It is recommended that saturated fat make up 10% of less of your total calorie intake, so very small amounts of coconut oil in the diet in place of other saturated fats will probably do no harm, however it is important to note that there is not definitive evidence to say it is a healthier option than other fats.

Unsaturated fats such as olive oil have strong evidence of their health benefits behind them and are therefore a more reliable choice when choosing a healthy fat.

Does coconut oil help to relieve symptoms of or prevent chronic disease?

Advocates of the coconut oil swear by its use in prevention and treatment of diseases such as diabetes, chronic fatigue, irritable bowel syndrome and hyperthyroidism, in addition to high cholesterol and weight loss.

However, it should be noted that although people who use coconut oil for these purposes are often those who believe in the effectiveness of natural and alternative medicines, the Natural Medicines Database states that there is insufficient evidence available to say if there is any truth behind these reported effects.

Does coconut oil promote weight loss?

As with any fat, coconut oil contains a large amount of calories per gram and is therefore very energy dense. This means that excessive consumption is likely to lead to weight gain.

It has been theorized that the medium chain fatty acids found in coconut oil are more easily burnt than longer fatty acids, but there is no evidence to support the claim that this can aid weight loss or enhance fat burning in the body.

One small study did find that supplementation with coconut oil rather than alternative fats resulted in a modest reduction in waist circumference, but no effects were seen on BMI or fat mass.

Many studies into the effect of medium chain fatty acids have been extrapolated to coconut oil, despite significant difference in composition.  Further investigation is required to find out exactly how the combination of fats in coconut oil behaves in the human body.

Does coconut oil lower cholesterol levels?

Studies in the area have conflicting results, with some animal models showing lower LDL and higher HDL with coconut oil and others finding that it contributes to hypercholesteremia.

Based on this evidence, the claim that coconut oil lowers cholesterol is not convincing, however it may be a viable alternative to other saturated fat sources if it does not contribute to raised cholesterol levels. (See also: Foods to lower your cholesterol)

Further research in humans is required is required to determine this definitely.

In summary

There is very little evidence that supports the perpetrated benefits of coconut oil in terms of health.  Further research and long term studies are required to investigate these claims before coconut oil can be considered a healthy alternative to other fats.

Coconut oil is a saturated fat, and as such should be limited to very small quantities.  Whilst a little coconut oil may be a viable alternative to other saturated fats such as butter, there is no evidence that it should replace unsaturated fats such as olive oil, which has well substantiated research into the benefits associated with its intake.

References used in this article

Some foods get a bad rap when it comes to how healthy they are and this can lead to people avoiding certain foods for unfounded reasons.  Often scientific studies are misinterpreted, skewed or misreported in popular press, leading to misleading information being published.

This means that often foods that have a place in a healthy diet, or even have benefits for our health are avoided for no good reason.

Here are some common foods you may have thought were unhealthy but are really not so bad.

1. Popcorn

It is important to note that here we are not talking about butter covered salty, sugary or caramel coated popcorn.  These are most definitely not the best choice for a healthy diet, however, plain air popped pop corn is a great low calorie snack that can make a good alternative to higher fat and calorie foods such as potato chips.

Popcorn is high in dietary fibre, which has been shown to help reduce risk of lifestyle diseases such as heart disease, as well as keeping the digestive system healthy.  It has also been suggested that the husks of popcorn contain high quantities of antioxidants, which protect against oxidative damage in the body.

Healthy flavour options for home-popped pop corn include a sprinkle of black pepper or paprika or dried herbs.

2. Carbohydrates

With numerous low carb diets pop up left, right and centre claiming they will cause the pounds to melt away, it is not wonder that many people perceive carbohydrates as being unhealthy.

However, weight loss in these types of diets is likely to be due to reduced overall calorie intake due to carbohydrate restriction.

There is no reason why carbohydrates such as bread, pasta, starchy vegetables and rice cannot be part of a healthy diet and in fact these foods provide key nutrients such as B vitamins and fibre to our bodies.

Carbohydrates also provide fuel to our bodies, which is essential to maintain the energy we need to function in everyday life, particularly if we are very active.

The key when eating carbohydrates as part of a healthy diet is to choose options that are high in fibre and lower GI, such as whole grain bread, brown pasta and brown rice.

Avoiding highly refined carbohydrates and replacing these with less processed alternatives means more nutritional value.  Whilst carbohydrates can play a part in a healthy diet, they are also easy to overeat, so make sure you keep portion sizes moderate.

3. Nuts

Due to their high calorie and fat content, many people see nuts as unhealthy; however this could not be further from the truth.  Nuts are rich in important nutrients, as well as protein, healthy unsaturated fats and fibre.

A moderate intake of nuts has been associated with lower risk of heart disease and stroke.

To make sure you are choosing the healthiest nuts, go for varieties that are not roasted, salted or coated in sugar and this will add extra empty calories.

Make sure portion sizes are kept small, as despite their nutritional benefits, nuts are still calorie dense and are likely to contribute to weight gain in eaten in excess.

4. Gluten containing foods

With gluten free diets becoming popular with numerous celebrities and more and more gluten free products available in restaurants and on supermarket shelves, many people are under the impression that we all need to follow a gluten free diet.

In reality, avoiding gluten is only necessary for those with celiac disease or a diagnosed gluten intolerance.  There is no evidence that gluten (a protein found in wheat and other grain products), holds any dangers for the average consumer.

A gluten free diet can be expensive, antisocial and restrictive, so don’t fear gluten containing foods unless you have a true intolerance.

5. Eggs

Although eggs are high in dietary cholesterol, there is no need to restrict them as was thought in the past.  It has now been found that saturated fat in the diet has the biggest effect on bad blood cholesterol levels, and dietary cholesterol has a much smaller effect.

Eggs are packed with nutrients and are an excellent source of protein and no egg restriction is now included in the American Heart Associations guidelines.

6. Dairy

Many people avoid dairy products as they believe they are unhealthy, however this if low fat dairy is chosen, there are numerous health benefits of these foods.  Dairy is an excellent source of calcium, which has been linked to strong bones.  It is also a great source of protein which can help keep you fuller for longer.

Although full fat dairy is high in saturated fat, which is associated with heart disease, some recent research has suggested that the relationship between dietary dairy intake and heart disease are not as strongly linked as once thought.

7. Alcohol

Similar to chocolate, there are suggested health benefits from light to moderate consumption of alcohol.  However, the key is moderation, as alcohol is definitely a substance that can contribute to serious health problems if consumed in excess.

Scientific studies suggest that a controlled level of alcohol consumption can reduce risk of heart disease, stroke and possibly even type 2 diabetes.

If you don’t already drink however, this is probably not a good enough reason to start.  However, if you already drink regularly in small quantities this may be doing you some good.

A moderate alcohol intake is considered no more than one standard drink daily for women and two for men, with two alcohol free days per week.

8. Coffee

Coffee has been linked with some health risks and some benefits.  However, as a general rule it is thought that with moderate consumption, the benefits outweigh the risks.

Recent studies have associated coffee consumption with protection against Parkinson’s disease, type 2 diabetes and liver cancer, as well as with an overall lower risk of death.

Coffee is also high in antioxidants, which help to protect the body from oxidative damage that can lead to cancer or other conditions.

9. Chocolate

Although not all chocolates are created equal when it comes to their health benefits, there is no doubt that a small amount of dark chocolate in the diet has the potential to provide valuable antioxidants to your diet.

Regular chocolate consumption, (of the dark variety and in small quantities), has been linked to reduction in risk of stroke, heart disease and even obesity.  It has also been linked to positive effects on mood and possibly even improvements in eye sight.

For the best effects, choose chocolate with the highest percentage of cocoa you can handle, as this is the component which brings benefits.

It is important to remember that even the bitterest dark chocolate is high in fat and calories, so make sure moderate consumption does not turn into over consumption, which is likely to negate any health benefits.

10. Peanut butter

Peanut butter may have the reputation of an unhealthy snack food, but in fact it can be quite nutritious.  Nuts are rich in protein, healthy fats and fibre, so it goes without saying that peanut butter also has these properties.

They key is to go as natural as possible, as many commercial butters have a lot of added salt, sugar and even fats.

Peanut butter is calorie rich so portions sizes should be moderated; however there is no reason why small amounts of peanut butter cannot be part of a healthy diet.

References used in this article

Want to eat your favourite meals, but know they are packing too big a calorie punch for regular consumption?  Rather than avoiding the food you love in favour of bland healthy alternatives, try a few of these simple substitutions and techniques to cut the calories in your cooking.

1. Reduce sugar content

Many baking recipes call for large amounts of sugar, which can often be reduced with very little effect on the taste of the finished product.  Try using only two thirds of the recommended sugar to reduce the calories.

Another alternative is to substitute some of the sugar with a fruit puree or sauce or add dried fruit for sweetness.  This may not always cut the calories, but at least it will provide more nutritional benefit to your food in the form of fibre and vitamins.

Remember that even if sugar is in a more natural form, such as honey, it still contains just as many calories, so swapping white sugar for brown or other sweeteners will have no effect on the calorie content if the same quantity is used.

2. Reduce fat content

Fat has the most calories per gram of any of the macronutrients, so cutting back the added fat content when cooking is a sure fire way to reduce calories as well.  In baking, substitutes such as apple sauce, and dairy products such as milk and yogurt may add the extra moisture needed to be able to reduce the amount of fat in the dish.

In cooking, an oil spray can be a helpful tool, as oil can be evenly distributed in a thin layer, meaning less calories are added than if it is poured on.  (see also: How to cook healthier meals)

It is important to remember, however, that some fats are healthy, so by substituting an unhealthy saturated fat such as butter, for a healthier oil such as olive, you will make the dish healthier.  This will not lower the calories however, as all fats contain the same amount of calories per gram.

There are lower fat versions of fats, such as spreads that have higher water content, but these often do not behave in the same way as fat when used for cooking, although they may be a viable alternative for spreading on your bread.

If you can avoid adding fat, this is the best option.  For example, think about if you really need that spread of butter on the bread in your sandwich or that extra butter stirred through your pasta.

3. Add vegetables

Adding vegetables and legumes to meat dishes is a great way to cut calories, as well as lower the content of saturated fat, add fibre and nutrients.  Try grating vegetables into mince dishes such as burgers or bolognaise to reduce the meat per portion.  Chances are you won’t even notice the difference.

4. Substitute high fat ingredients for lower fat ingredients

By switching high fat ingredients for lower fat versions, you will automatically reduce the calories in your dishes.  This is a good option for dairy products, such as milk, yogurt, cream and cream cheese, where you will probably notice no difference if a full fat or reduced fat product is used when it is added to a dish. 

Cream is one of the biggest culprits for adding fat and calories to a dish, so try replacing this with fat free evaporated milk, yogurt, or reduced fat ricotta cheese to cut down the energy.

Soups, pastas and desserts can all be modified to include less cream with the addition of one of these ingredients. 

5. Remove fat from meat and chicken

The fat on meat and in chicken skin is of the unhealthy saturated type.  Therefore, by removing this fat before cooking you are not only cutting calories, but also reducing the fat content of the dish.

When possible choose lean cuts of meat to get the most nutrients from the fewest calories, and avoid more processed meats such as mince, (unless it is very low in fat), salami and lunch meats and these are higher in fat and calories.

6. Use fish tinned in water

Just by choosing fish and other canned products that are packed in water instead of oil, you are reducing the calories of the dish.  Water tends to be a better alternative to brine as well, as this is higher in salt.

7. Choose stronger tasting cheeses and use less.

Low fat versions of hard cheeses are generally a poor comparison to the real thing in terms of flavour.

So instead of going down the low fat route here, it might be more satisfying to use a stronger flavoured cheese, for example an aged cheddar or parmesan and simply use a bit less than you would usually to reduce the calories but still get great flavour.

8. Use low fat cooking techniques

Be creative with your cooking and try different methods that require less fat for calorie reduced versions of your favourites.

For example, try oven roasting French fries and chicken rather than frying them or cook fish on a hot grill, roasted in foil in the oven or on a bbq, where much less oil is needed and flavour is still very good.

Boiling, steaming and poaching are also great low fat cooking methods.

9. Reduce portion sizes of carbs and increase vegetables

By simply adding a few extra veggies to a dish and reducing the carbohydrate portion, you can easily cut a good amount of calories.  Serve pasta with chunky vegetables such as zucchini or broccoli to replace some of the pasta with the sauce, or make a noodle free lasagne, using eggplant slices instead of the pasta sheets.

10. Use herbs and spices for flavour

If you usually add generous portions of fat or salt to a meal to improve the flavour, get creative to find interesting ways to spice up dishes without adding extra calories.

Fresh and dried herbs and spice are an excellent way to add flavour, with no effect on the energy content of the meal.

Enjoy!

The unfortunate answer to this question is that, yes, it certainly can.  Although there are obviously many factors that can contribute to weight gain, for example lack of physical activity and poor diet, drinking beer can definitely play a part in the process if consumed to excess.

The well-known ‘beer belly’ is proof of what a little too much beer can do.

Studies have shown that a moderate amount of alcohol can be beneficial for our health, but unfortunately it is also concentrated source of calories and beer is no exception.

Beer contains not only the calories from alcohol, but also from carbohydrates, meaning it is high in calories and contains very little nutritional benefit.

Depending on the type, a 12oz serve of beer, which equates to one standard drink, can contain around 150 calories, although many contain more than this.

These extra calories quickly add up when you think about the amount of beers you may consume at a social event or even the couple you knock back to relax after work every night.  Not only this, but drinking beer and other alcoholic drinks tend to lower your will power when it comes to the food you eat as well.

Whilst drinking you are more likely to reach for unhealthy foods and more than you would normally eat, meaning even more excess calories consumed.  If not burnt off with exercise, these calories can quickly lead to weight gain.

Not only does beer contain calories, but the effect that alcohol has on your metabolism can also result in weight gain.  When alcohol enters the body, this is used primarily as a fuel source as the body has no way of storing it.

This means that any other foods you eat will pretty much go straight to storage, which can lead to increased body fat.

Are all beers equal in terms of calories?

Not all beers are created equal when it comes to energy content, so there are some options that are a better choice.  Generally beers that are low or no alcohol have less calories as they do not contain the calories from alcohol.

Similarly, those with a high alcohol percentage ten to be higher in calories.  Low carb beers also tend to be lighter on the calories.

When in doubt, go for the light option, for example, a regular 12oz bottle of Heineken contains 166 calories, whilst the light alternative contains just 99.  This may not seem to be a huge difference, but can really add up if you are drinking a few.

Also, be aware of the size of the beer when comparing calorie content so as to be sure you are comparing like with like.

What about other alcoholic beverages?

There are other choices when it comes to alcoholic beverages that pack less of a calorie punch than beer and therefore make a better choice to avoid unwanted weight gain.

Wine tends to be lower in calories, as do spirits, although it is essential to choose a low calorie mixer to go with these or the calorie content can be greatly increased.

Cocktails are generally the worst option, particularly those based on cream or chocolaty liqueurs.  See also Low Calorie Alcoholic drinks for more ideas.

All alcoholic beverages are capable of causing weight gain if drunk in excess and accompanied by other factors such as a poor diet and lack of exercise.

While the odd drink is unlikely to do too much damage, beware of binge drinking or even drinking every night and the consequences this may have on your weight.

How to lower your calorie intake when drinking

• In order to lower the calories consumed in your drinks, try diluting with a calorie free soda or sparkling water.  This can work with beer to make a refreshing shandy, or with spirits to make a less potent and calorie laden cocktail alternative.
• Choose light and lower alcohol beers where possible
• Choose wine as a lower calorie alternative
• Have one low calorie non-alcoholic beverage between alcoholic ones to stay hydrated and drink less.
• Eat a healthy meal before you start drinking where possible, so that you are less likely to snack on high calorie foods as you drink
• Stand away from food and drink tables to avoid reaching for potato chips or another beer too frequently.

A couple of drinks now and again can be perfectly acceptable in a healthy diet, however, to avoid unwanted weight gain over time, try to limit beer to an occasional drink and do not drink to excess.

By making sure you have a healthy diet and do plenty of exercise the majority of the time, an occasional beer after work is unlikely to do much damage to your figure, but don’t let this treat grow to a habit, or the results may start to show.

References used in this article

High levels of bad cholesterol in the blood can lead to build up of fatty plaques and hardening of the blood vessels.  This in turn increases risk of heart disease and stroke.  However, not all of the cholesterol in our blood is detrimental to our health.

Let’s look at the types of cholesterol in the body and what we can eat to reduce risk of these lifestyle diseases caused by cholesterol.

Types of Blood Cholesterol

There are two main types of blood cholesterol.  The first is the bad LDL (low density lipoproteins), which is responsible for building up on the walls of blood vessels causing a condition known as atherosclerosis, which can result in heart attack or stroke.

The other is the good HDL, which is thought to remove cholesterol from the blood stream and take it to the liver.

In addition to high LDL cholesterol levels, low levels of HDL cholesterol are also associated with heart disease, so it is essential to look at factors which affect both types.

Ideally, we are looking to lower levels of LDL cholesterol and increase HDL to reduce risk of disease.

Types of fat and cholesterol levels

Saturated fats, such as those found in animal products, are known to increase levels of LDL cholesterol and so should be limited.  These include butter, fat on meat, chicken skin, fat in dairy products, processed meats, coconut oil and palm oil.

The other type of fats known to increase LDL cholesterol and also decrease the good HDL cholesterol are trans fats.  These are often seen as hydrogenated or particularly hydrogenated fats used in commercially baked products and fried foods.

Meat also contains small amounts of naturally occurring trans fat.  It is important to note that although in the past, many margarines contained high levels of trans fats, this is becoming less and less common with many states in the US banning the sale of products containing trans fats.

There are also some fats that seem to have positive effects on cholesterol levels.  Poly and monounsaturated fats have been found to decrease levels of LDL cholesterol and increase HDL.

Monounsaturated fats include those found in avocados, almonds, cashews and peanuts, as well as oils such as canola, soybean, sesame and sunflower.

Polyunsaturated fats include fats found in fish, margarine, linseed, sunflower oil, pine nuts and brazil nuts (omega 6 fatty acids), as wells as those found in oily fish such as tuna, salmon, sardines and mackerel, walnuts and linseeds (omega 3 fatty acids).

Omega 3 fatty acids are thought to be especially effective in improving heart health; with the American Heart Foundation recommended we consume at least two serves of oily fish per week.  Similarly, olive oil seems to have fairly well-proven heart benefits, with a combination of unsaturated fats and potent antioxidants producing its LDL cholesterol loweing effect.

Fibre and cholesterol

Soluble fibre has been found to reduce LDL cholesterol levels, by inhibiting the absorption of cholesterol into the blood stream.  This type of fibre is found in oatmeal, oats, kidney beans, apples, pears, barley and prunes.

It is estimated that five to ten grams of this type of fibre per day can lower LDL cholesterol, which can be easily achieved when a banana contains around four grams and one and a half cups of oatmeal gives you six grams.

Soy and cholesterol

The American Heart Foundation has concluded that while eating soy products does have some effect in lowering LDL cholesterol, the effect is modest.

However, by replacing meat and dairy, which are high in saturated fats, with soy products such as tofu and soy milk, a cholesterol lowering effect may be seen due to a reduction in saturated fat.

Plant Sterols and cholesterol

Many food products such as milk, juice, margarine, breakfast cereals and yogurts are now fortified with plant sterols or stanols, which work to inhibit the absorption of cholesterol.

There is good evidence to suggest that these are effective in lowering LDL cholesterol, but seem to have no effect on good HDL.  However this is an expensive way to decrease cholesterol levels as these fortified products tend to be significantly higher in price than their unfortified counterparts.

It should also be noted that a fairly large amount of the products are needed to see effects, which for some may be difficult to achieve.

It is thought that two grams of sterols per day is required to see results, which equates to around 25 grams of margarine, however, if you consume a few types of fortified products it may be easier to meet this amount.

Dietary cholesterol and blood cholesterol levels

In the past many people avoided foods that were high in cholesterol as they believed that this would cause their blood cholesterol to rise.

It has since been found that cholesterol we eat in food has far less effect on blood cholesterol levels than saturated and trans fats and that these are the true culprits for raising cholesterol levels.

This has not stopped may food manufacturers from using the term ‘cholesterol free’ as an advertising gimmick designed to make the product seem healthy.

It is now thought that there is no need to limit high cholesterol products, unless they are also high in saturated fat.

For this reason, it is recommended that foods such as eggs can be eaten on a regular basis and are a highly nutritious food.

Alcohol and cholesterol

It has been found that moderate intake of alcohol, particularly red wine, can lead to increased levels of good HDL cholesterol.  However, due to other health risks, alcohol should be consumed in moderation.

How to eat for a healthy heart

In summary, here are some dietary changes that can help you reduce LDL cholesterol and increase HDL cholesterol, leading to a healthier heart.

• Swap saturated fats such as butter for unsaturated alternatives, particularly olive oil.
• Remove visible fat from meat and chicken skin before cooking.
• Choose low fat dairy products.
• Eat oily fish at least twice per week.
• Eat a healthy balanced diet with plenty of fruit and vegetables
• Choose high fibre alternatives such as whole grain breads and legumes
• Achieve and maintain a healthy weight
• Exercise for at least 30 minutes at a moderate intensity at least five days a week
• Limit alcohol to no more than two standard drinks per day for men and one for women, with at least two alcohol free days per week.

References used in this article

The intermittent fasting or 5:2 diet is one of the latest crazes to be adopted by dieters around the world in a bid to lose weight.  This fairly simple plan suggests that you eat normally for five days of the week, but follow a fasting type diet on the other two days.

Advocates for the diet suggest that not only can it be a successful way to drop the pounds; it can also increase life-span, protect against cognitive diseases such as Alzheimer’s and also offer protection against other lifestyle diseases.

But is this the miracle diet we have all been waiting for, or just another fad with no evidence to support it?

What does the diet involve?

The diet relies on fairly simple concept; you simply eat what you normally do for five days of the week and then limit your intake for two days.

The diet recommends that on fasting days intake should be around 500 calories for women and 600 for men.

As an example, this could consist of a slice of ham and two eggs for breakfast, grilled fish and vegetables for your evening meal and nothing else except low calorie fluids such as water, black coffee and green tea.

The evidence

The evidence that this type of diet can give benefits in prevention of disease and increased life span is not strong and most studies have been carried out in animal models.

Although some promising results have been seen in mice, there is no evidence that this will transfer to human beings as yet.  The area of intermittent fasting does not have many studies behind it, so it is fair to say at the moment it is unclear what effects such as diet might have and what factors may increase and decrease the effectiveness of such a diet.

One study carried out in 2012 in women at risk of heart disease saw good results when using a alternate day fasting pattern in terms of weight loss, however, this study alternated a low calorie diet for six days per week with only one fasting day per week, which is a much stricter plan than the 5:2 diet.

There was also increased motivation for these women to lose weight, since that had been told that their risk of heart disease would decrease with weight loss.

The advantages

It is not too restrictive

Unlike other diets which dictate and limit what you eat every day of the week, the 5:2 diet has the benefit of allowing free rein over your intake for the majority of time.  This may make it easier to adhere to than other more restrictive diets that involve more fasting days or elimination of food groups.

There is potential to get all the nutrients you need

If you eat a healthy balanced diet on non-fasting days, there is plenty of opportunity to get all the nutrients you need.

Even on fasting days, if nutritious low calorie foods are chosen, a 600 calorie intake does give the opportunity for some nutrition, unlike traditional fasts where all intake may be prohibited.

It may assist with weight loss

If you follow a healthy diet, balanced diet that is not too high in calories on non-fasting days, the calorie deficit induced due to fasting may help to kick start the weight loss process.

To lose weight calories consumed must be less than calories burnt, so by reducing calorie intake over the week there is a good chance you will lose weight.

The disadvantages

There is no clear evidence supporting the use of this type of diet for weight loss or disease prevention

As there are very few studies investigating this type of diet in humans, we really do not know what the effects and long term consequences may be.

There is also no evidence giving an idea as to how easy it is to maintain the diet in the long term and if there are any specific problems with the diet.

Fasting can be detrimental to health

Although there is little research into the effects of this more relaxed approach to fasting, very low calorie and fasting diets do have the potential to cause negative side effects such as sleeping difficulties, bad breath, anxiety, tiredness and irritability.

It is also possible that fasting may impair your ability to exercise and such a diet is not suitable for pregnant or lactating women, those with a history of eating disorders or diabetics.

It may encourage binge eating

Allowing the dieter to eat whatever they want on non-fasting days may make the diet more flexible, but it also gives the opportunity to binge eat.  If the non-fasting days are seen as a time when any amount of calories from any type of food can be consumed before the fasting days, followers may end up eating more calories over the course of the week than they did before.

It is essential to follow a healthy, balanced diet that provides adequate, but not too many calories most of the time to achieve a good nutritional status and prevent deficiencies as well as to lose weight.

It may not have any effect on weight

Depending on what you eat on non-fasting days, weight loss may or may not occur.  If you eat extra calories on non-fasting days to make up for those you miss on fasting days, you are unlikely to lose weight at all.

It can be anti-social

Fasting days can be difficult to stick to when social interaction involving eating is necessary.  Meals with friends or for work are almost impossible to eat at and still stick to your fasting calories.

On a positive note, as the fasting day can be changed, with good organization this can be avoided.  However, spontaneous eating arrangements are not really possible on these days.

It may not be maintainable in the long term

There is little evidence as to the ease with which this diet is followed in the long term.  Although, this may be a good way to kick start weight loss, it may be beneficial to maintain a healthy balanced diet with no fasting in the long term for weight maintenance.

Is this diet for you?

Under the guidance of a health professional, this may be a useful diet for some people in terms of weight loss.  It is essential to discuss this diet with a dietician or doctor to check the diet is suitable for you and to ensure all nutrient requirements are met by a healthy diet on non-fasting days.

As with any diet, it is unlikely to be successful for everyone and may not be maintainable in the long term.  However, if you are capable of following a healthy diet on the five normal days without overeating and find that fasting can fit into your daily life, it may be good for weight loss.

References used in this article

We all know that we should exercise.  There is no doubt that being physical activity improves our health, mental well-being and makes us more productive and generally feel better.  Not to mention the benefits on how we look…

However, despite all these advantages, it is easy to make excuses for skipping a workout.  Here are some of the most well worn excuses and how to beat them to get your exercise routine on track for the long term.

I haven’t got time to exercise

Make time.  This may seem tough, but exercise is essential for good health and thus worth prioritising.  With a job to do, kids to care for, housework and other commitments to fulfil, getting time to work out may seem totally impossible, but the benefits to making time are well worth the effort.

Firstly look at activities you do that are not as important as exercising, or activities than can be combined with exercise.  For example if you meet your friends once a week for coffee or a meal, how about going for a walk in the park together whilst you catch up instead?

If you watch TV as a way to unwind after work every night, try replacing this with a evening workout or walk, or if you really don’t want to miss a program invest in a exercise bike or some weights that can be done in front of the TV.  Remember that exercise will help you relax and unwind.

Another good way to find a bit of extra time to work out is to get up just a little bit earlier in the morning, even a quick 20 minute jog before work can make a huge difference to your health and won’t make too much difference to your sleep.

Another possibility is to work out on your lunch break, or after work, but make this as time effective as possible by joining a gym that is close to your workplace or home so that extra travel time does not eat into your day.

Make exercise as time effective as possible by doing intervals to maximise results in a short time, or join a gym that specialises in quick workouts of about 30 minutes.

I can’t afford gym membership

There is no need for an expensive gym membership to keep fit and healthy.  Get outdoors and walk, run or ride a bike for quick cardio, or even use a jump rope in your house or garage if the weather isn’t so good.

Invest in a few free weights, a resistance cord, fit ball or exercise mat and you have yourself a perfectly good home gym at a small cost.  Exercise videos and yoga are also great ways to stay fit at home and therefore cut costs.

I have an old injury that keeps playing up

Get it seen to by a professional.  Giving up exercise for the rest of your live because of an old injury that may flare up is unreasonable and there are plenty of solutions.  Getting professional advice can help you to strengthen your body to support the injury and minimize further damage or even help in recovery.

Even if your injury is not fixable, chances are there is something you can do, such as swimming or other low impact sports, so speak to a physio or doctor and see what they recommend.

It’s too cold/hot/wet/windy to exercise

Unless you live in one of those delightful places where the weather is 22 degrees and sunny 364 days of the year, the weather plays a part in your exercise regime.

But rather than use the elements as an excuse to miss your work out, you could see them as a challenge.  Rugging up warm and heading out for a jog in cold wet weather can sometimes be invigorating and running in the wind makes an excellent resistance workout.

Of course there are situations where it’s not so wise to brave the elements and snow, ice, extreme temperatures etc may put a stop to outdoor pursuits.  In this case join a gym or class that is held inside or set up for home based work outs with a couple of useful props such as resistance bands and a fit ball.

I exercised a lot last week

The idea is that exercise is something you do on a regular basis and build on as you get fitter and stronger.  If you see a good week of exercise as an excuse to slack off the next, you will never make progress and see results.

Try to form a routine that means that a work out is part of your day no matter what at least three days a week as a minimum, then you can add in extra sessions if you are having a good week or have more time.

I’m too tired to exercise

Sleep is definitely important for our health, and it’s often very tempting to use this argument to justify an extra half hour in bed rather than hitting the streets for a jog.  However, remember that exercise gets endorphins flowing and can actually boost energy levels, so a workout may be just what you need to feel energized and awake throughout the day.

If you normally exercise at night, but often feel too tired, try switching to the morning or midday.  If getting out of bed is just too hard in the morning, make an effort to go to bed a little earlier and remember that you are likely to feel tired if you start getting up earlier than usual, however, if you preserver, your body becomes used to this pattern and it will get easier.

Exercise is boring

So find something you enjoy.  Plodding away on a treadmill or lifting weights, which might work for some people, is not everyone’s idea of fun, so find an activity you enjoy and are more likely to stick to.

There are a huge amount of activities that can help to improve fitness levels and health, so chances are there is one that you won’t find boring.  If you like more sociable activities, join an aerobics or dance class, if you are competitive, try team or competition sports such as tennis.

If you prefer to be outside, go for a bike ride, or if you like something different try pole dancing or zumba.  The sky is the limit so there is no need to be bored.

I’ll just quit in a few weeks anyway

A negative attitude is never a good way to start an exercise program and stick to it.  Set small realistic goals to motivate you to continue and there is no need for this to be an excuse.

Goals could include running in a fun run, losing a few pounds, dropping a dress size or improving your time over a set distance.  Look at exercise as a long term commitment and it will become one.

I have to look after the kids

There is no reason why you cannot exercise with the kids, so this excuse is generally fairly thin.  Kids need exercise too, so take them to the park and play a game of football or simply throw a frisby.

Go for a family bike ride or take them to the local pool for a few laps and remember smaller children can always be put in a stroller for a bit of extra resistance training.

Some gyms offer day care for younger children and teenagers may enjoy taking a class with you such as yoga or Pilates.

It doesn’t make any difference anyway

This excuse doesn’t cut the mustard as even if you are not seeing visible results, you are definitely doing your body some good.  Remember visible changes, particularly in weight take time and persistence and will not happen overnight.

Sometimes waist circumference measurements or dress sizes are a better way to gauge results as weight can be affected by body composition and if you gain more muscle through working out the results may not be seen on the scale.

Remember to that physical changes are only one part of why you exercise and that working out is good for your overall health, mental wellbeing and mood, so it always makes a difference.

Although many people taking multi-vitamins report an increased appetite, there is very little scientific evidence to support the fact that vitamins have any function in increasing appetite.

Having said this, deficiencies of many vitamins can cause a decreased appetite, so it is perhaps likely that feelings of increased hunger when taking vitamins may be due to previous deficiencies which when corrected mean that appetite returns to normal levels.

Many people take vitamins in order to be ‘healthier’ but may be concerned if they cause an increased appetite as they do not wish to gain weight.  There is no evidence to suggest that this will actually happen and if any increase in appetite is experienced, it may be due to replacement of nutrients previously deficient, which is ideal for your health.

However, if you do experience a dramatic increase in appetite (for any reason), that is ongoing, you should contact your doctor to investigate the cause.

The evidence

There is a lack of evidence in recent studies in this area, meaning it is hard to form definite conclusions.  One study found that a diet rich in B vitamins caused a more stable appetite in children, however as this study was published in 1938, it is likely that this evidence is outdated.

The American Academy of Paediatrics’ Committee on Nutrition published a statement in 1958 regarding the use of vitamin B1 and B12 as appetite stimulants for young children.  It was stated in the report that there was no convincing evidence to suggest that Thiamine or B12 stimulated the appetite when administered for this purpose.

It did however drive home the fact that both of these vitamins play an important role in the body’s metabolism and supplementation is required when indicated by low body levels.  If deficiency continues over an extended time period, it is possible that this may result in lack of growth or poor appetite.

Vitamin deficiencies that may cause loss of appetite

The following vitamin deficiencies may cause loss of appetite, along with numerous other symptoms.

• Vitamin B12
• Vitamin A
• Vitamin B1 (thiamine)
• Vitamin B6
• Biotin (rare and most commonly seen in infants)

If you suspect you are deficient in a vitamin, it is a good idea to consult a health professional to identify which vitamin is the culprit and supplement this accordingly.

Remember that vitamin deficiencies can be caused by a variety of underlying conditions as well as insufficient dietary intake and are in fact quite rare in people with moderately healthy diets, so it is always wise to see you doctor before starting to supplement.  Also read:  Do you really need vitamin supplements?

Supplements that may cause loss of appetite

There is some suggestion that zinc supplementation may cause appetite loss, but this is mainly due to taste changes brought about by this nutrient.

Other factors that may increase your appetite

A new vitamin regime is only one of many things that may have an effect on your appetite, so it is important to look into all the possible causes before presuming the vitamin in the culprit.

One major cause of increased appetite is increased physical activity levels.  If you are working out more, your body will generally adapt to replace the bodies energy stores by stimulating hormones that increase your appetite.

While working out may mean that you can get away with eating a bit more than before without weight gain, be careful not to see exercise as an excuse to eat whatever you like as you are likely to consume more calories than you burn.

To satisfy this extra hunger, try a couple of extra small snacks based on low GI carbohydrate and lean protein.

It is also though that the time of the year can change your appetite, with most people eating more during winter.  During cold weather, the body craves hot, hearty food to raise the body temperature, and thus we generally eat heavier food.

This increase in intake during the winter months can lead to substantial weight gain over the years, so try to turn to lower calorie winter warmers such as vegetables soups and teas.

The type of food you eat can also affect your appetite.  If you eat high GI or sugary foods, this causes a peak in blood sugar levels which quickly drops, leaving us feeling hungry again.

If low GI carbohydrate foods are chosen, they keep your blood sugar levels more constant and keep you fuller for longer.

It has also been suggested that colour may affect appetite.  A 2009 study showed that red acted as an appetite stimulant, whilst blue had a suppressant effect.

This may mean that food packaged in red and yellow shades, think a certain well-known fast food chain, will stimulate our appetites, whilst eating of blue plates for example, might cause us to eat less.

Hormonal changes may also effect you appetite, and women often feel increased hunger when starting a new contraceptive pill or during menstruation.

There are numerous factors that can affect your appetite, so it is important to determine the cause of increased appetite in conjunction with your doctor if you feel it is a problem.  Always try to satisfy your appetite with healthy, nutritious foods for the best health and to limit weight gain.

References used in this article

For many people, the thought plodding along on a treadmill or lifting endless sets of weights doesn’t exactly motivate when it comes to getting fit.  However, there is no reason why getting fit and exercising should be in any way monotonous, boring or something you dread.

Most of us have joined a gym at some point, only to go vigilantly for three weeks before losing interest and dropping back to one very expensive session per month, which reminds us why we don’t go more often.

If you find exercise boring and don’t enjoy it you are unlikely to keep it up in the long term, as you will always find some excuse to do something you enjoy more.  Added to this, when exercise is not done regularly, it becomes a lot harder to do when we do make the effort, which can also lead to a ‘never again’ type attitude.

Gone are the days, however, when it is necessary to put up with mind numbing boredom or pain to get fit and healthy and there are now hundreds of types of classes, groups and different exercise types to choose from.

From a pleasant walk in the park with a group of like-minded individuals to a high intensity spin class that brings out your naturally competitive nature, there is something for everyone.

Here are some of the more popular fun ways to get fit.

Yoga

Yoga is a great way to get fit and de-stress at the same time.  The poses involved in a yoga session help to improve flexibility, strength and tone your body, whilst the calm atmosphere clears the mind.

As yoga is more of a strengthening workout rather than cardio based, it is not the greatest calorie burner, however, more intensive forms such as Bikram and power yoga offer greater energy burning potential as they involve holding complex poses for longer periods of time.

Yoga also makes a great strengthening activity to combine with a cardio activity to elongate muscles and tone the body without resorting to heavy weights.

Yoga is appropriate for any level of expertise, as classes are usually tailored to different levels and as you improve you can choose a more difficult class that offers more of a challenge.

A regular one hour yoga class burns around 258 calories in a 155 pound person, with the added benefits of strength, flexibility and toning.

Additional reading: Does yoga help you lose weight?

Zumba

This fun alternative to conventional workouts is taking the world by storm.   Described as an “exhilarating, effective, easy-to-follow, Latin-inspired, calorie burning dance fitness-party”, it’s easy to see why so many people prefer this type of physical activity to more traditional exercise.

Zumba classes are a fast paced mix of dance and aerobics type moves all set to a pumping beat, giving more of the sensation of being in a disco than working out.

Whilst dance is not everyone’s cup of tea, Zumba has been tailored to different requirements, age groups and levels to make sure there is something fun for everyone.  There are often classes specifically designed to tone, to burn calories and there is even a fun version just for kids.

To do with friends or even in the privacy of your own home with Wii based versions, this is without a doubt a workout you that will get your heart pumping without you even feeling like you are exercising.

A one hour zumba workout burns around 550 calories in a 155 pound person if carried out at medium intensity.

Additional reading: Lose weight with Zumba fitness

Pilates

This fun workout is suitable for people of all different fitness levels and can help to increase range of motion, flexibility, strength, and even circulation and posture can be improved.

The system of strengthening and stretching exercises is designed to build flexibility and mobilize the core of the body.

The six main principles of Pilates are concentration, control, centring, breathing, flow and precision, all of which help to build a stronger body that moves more efficiently with minimal impact.

The combination of exercises, either on mats or apparatus, is a good workout for all muscle groups which results in a leaner body.

A one hour session burns around 180 calories in a 155 pound person.

Must read: Is Pilates good for weight loss?

Tabata

This Japanese developed workout can last as little as four minutes, making it an ideal way to exercise for those with a busy schedule.  With such as short time frame, there definitely isn’t time to get bored!

Don’t be fooled though, although the workout is short, it will be the most exhausting four minutes of your life.

An example of a tabata workout could be eight 20-seconds, very high intensity sprints, with 10 seconds of rest between each one for four minutes.

A study using this type of workout was carried out in university students for six weeks and greater improvements in aerobic fitness than a group of students who trained on a bike for an hour at a moderate pace the same number of times.

The workout is versatile in that the sprint in a variety of ways, not just using a bike.

To burn as many calories as you wish to, you may need to increase the time from four minutes to a bit longer and you need to work hard during your sprints, but it is still a quick and effective workout compared with other exercise types.

Whether it is fun or not probably depends on who you do it with and your enjoyment of high intensity training, however, it is so short that it isn’t too hard to put up with the discomfort.

A four minute session of Tabata burns around 160 calories, but there has been suggestion that this can increase up to 780 due to Excess Post-exercise Oxygen Consumption, which means the body consumes more oxygen in the time after the workout.

Must read: Get fit with Tabata!

Pole Dancing

Although this type of workout is not for the shy, it can definitely be good fun if you are not afraid to let your hair down a bit.  This exercise combines dancing movements, as well as more traditional gym type movements such as squats, with pole centred moves.

This makes it a varied way to get your workout that is never dull.  Pole dancing lends itself well to setting small, achievable goals which can motivate you to continue and set new aims for yourself.

Pole dancing works a little bit like interval training, and so can be an effective way to burn calories.  Not only this but it combines isotonic exercises, where opposing muscles work against each other with isometric movements, where muscles push against a resisting object.

This makes it a great whole body workout that strengthens tones and burns calories.  Total calories burnt in a workout will depend on the intensity of the session, the time and your body weight, but it is thought to average around 250 calories for a moderate class.

Must see (Videos): Pole dancing workouts

Must read: Get fit with pole dancing!

 1. Snack on fruit and vegetables

Eating enough fruit and vegetables is a challenge for the majority of people.  If you feel you can’t fit the desired two fruit and five veg into your daily meals, try incorporating them into snacks instead.

If you are someone who often feels the need to reach for a snack between meals, replacing conventional snack foods that are often high in fat, sugar and calories with fruit and vegetables can be a great way to cut down your calorie intake.

Fruit and vegetables are naturally high in a wide array of vitamin and minerals as well as fibre which is important for heart health and a healthy digestive system.  By eating a wide variety of fruit and vegetables, it is easy to obtain enough nutrients to meet your requirements without resorting to expensive supplements.

Good fruit and vegetables based snack options could be fresh fruit, canned fruit, a small portion of dried fruit, (look for varieties with no added oils or sugars), frozen berries mixed with low fat yogurt, vegetable sticks with hummus, vegetable chips made by baking thin slices drizzled with a little olive oil until crispy, or celery with a little peanut butter.

2. Cook from scratch as much as possible

Americans are eating more and more convenience food and spending less time in the kitchen, which may be a contributing factor in the increasing rates of obesity and lifestyle diseases.

Processed and convenience foods are often high in unhealthy fats , salt and sugar and low in nutritional value, making them a poor diet choice which can contribute to bad health if eaten too often.

By cooking food from basic fresh ingredients, you are aware of what you are eating and can make healthier choices.  This can also help you to cut down your calorie intake, for example if you make a cake from scratch and see the amount of butter, sugar and other high calorie ingredients that go into the batter, you are more likely to eat less of the finished product than if you buy a product with no idea what is in it.

It is also easy to modify dishes to improve their nutritional content, such as cooking with olive oil rather than butter, adding extra grated vegetables to mince meat when making burgers or replacing cream with yogurt in cooking.

Cooking from scratch can also be more cost effective if meals are planned well and in season ingredients are used.  Ingredients such as lentils and beans can be used as a cheap protein alternative, or to add to meat dished to make them go further.

Making large batches of foods such as soups and stews and freezing them in portions for later is generally a cheaper alternative to  readymade meals.

3. Swap your fats

Simply swapping saturated and trans fats in your diet, found in butter and some (not all), margarines, for poly and mono unsaturated fats may also improve your health.

Replacing these unhealthy fats with unsaturated alternatives such as those found in olive oil, vegetable oils, nuts, seeds and avocados may reduce risk of heart disease and other lifestyle diseases.

There is also some suggestion that this kind of substitution may help with weight loss.

4. Find an exercise regime you can stick to

Finding time to exercise is a key factor to good health.  The American guidelines for physical activity suggest a minimum of two hours and thirty minutes of cardio based physical activity weekly, as well as at least strength training at least twice a week, but more than this is obviously a bonus.

However, there is no point signing up for an exercise regime you will never stick to in the long term, so for the best results choose something you enjoy and that is fits into the time you have available.

Make it as easy as possible for yourself by choosing an activity that can be fit in any time such as running, or if you prefer more structure, a gym class that is at a convenient time and close to your home or work.

5. Drink water

Drinks are often forgotten when we think about a healthy diet, but can contribute a large number of calories and often very little nutrition to our diets.

It is also imperative to be well hydrated in order to be healthy, have plenty of energy and feel good.

Water is the best drink option as it contains no calories and will not contribute to weight gain, it is cheap and it contains no artificial ingredients.

Herbal teas make a good calorie free alternative for a change.

6. Serve vegetables with lunch and dinner

Another way to ensure you and your family meet you recommended intake for vegetables is to always serve at least two kinds of vegetables with lunch and dinner (not counting potatoes or other high starch varieties).

7. Eat fish

A high intake of fish, particularly oily fish such as sardines, has been associated with reduced risk of heart disease and other lifestyle diseases due to the high content of omega fats.

Fish is also a great source of protein, versatile and nutritious and makes a great meat replacement.

Make sure the fish you are eating is cooked in a healthy way and not battered and fried for the healthiest option.

8. Use healthy cooking methods

Choosing healthier cooking methods or foods that have been cooked in a healthier way in restaurants is a good start to improving your health.

Grilling, baking, steaming and poaching are all good cooking methods that need limited fat added. Frying should be avoided where possible, but if you do fry make sure the oil is at hot as hot as possible as this means less fat is absorbed into the food.

Try alternative cooking methods such as baking or fry with a little healthy unsaturated oil for commonly fried foods such as French fries and chicken.

When eating out, choose grilled meat, chicken and fish rather than fried options, and choose dished based on vegetables.

9. Choose whole grains

Whole grains carbohydrates are a key part of a healthy diet as they provide important fibre, B vitamins and minerals.  They are also more likely to be low GI and thus cause a longer lasting but smaller increase in blood sugar levels, keeping you fuller for longer.

10. Enjoy your food and meals

Studies have shown that those who sit down to a meal without distractions such as TV tend to consume less.  Making time to enjoy and focus on your meal, rather than eating mindlessly whilst you are doing something else is a good way to control your intake.

Food is a big part of our culture, so enjoy your food, rather than focusing on dieting or what you can’t eat.  Look at the positives and enjoy the great, healthy foods that are available.

References Used in this article

There is some disagreement in the dieting world as to whether or not bananas have a place in a weight loss diet.  Some claim that bananas are too high in carbohydrates and cannot aid weight loss. Others suggest that bananas are a high nutritious food and in fact may help to lose and maintain a healthy weight.

Health Benefits of Bananas

Bananas, as with most fruits, are incredibly nutritious and can contribute to a healthy, balanced diet, whether you are trying to lose weight or not.  Here are some of the health benefits that bananas can bring to your diet.

High potassium

Bananas contain a variety of vitamins and minerals; however, they are especially rich in potassium.  Potassium is an essential mineral in the body and is required for body systems, including the cardiovascular, nervous, digestive, renal and neuromuscular systems, to function correctly.

Potassium is also important in maintaining the fluid balance in the body.  A large banana contains about 600mg of potassium.

High Fibre

Bananas are one of the best fruits in terms of fibre content, containing good levels of both insoluble and soluble fibre.  Insoluble fibre has been indicated as important for maintaining good gut health, whilst soluble is thought to have benefits for the heart and cardiovascular systems.

High fibre diets have also been linked to reduced risk of lifestyle diseases such as type 2 diabetes and even some types of cancer.

Bananas are unique in that they are also thought to contain a third type of fibre, known as resistant starch.  This is thought to act to protect the bowel, providing food for good bacteria and increasing stool weight.

Nutrient Rich

Apart from potassium, bananas are high in a wide variety of beneficial nutrients such as vitamin A, a range of B vitamins, vitamin C, folic acid, magnesium and calcium.  Bananas are the highest fruit source of vitamin B6, a nutrient that helps with neurotransmitter production, with a medium banana providing about 25% of the daily recommended intake.

A banana provides about 10% of the daily requirement for an adult in terms of vitamin C intake.  This vitamin is an important antioxidant in the body, but is also required for building collagen, which is an important connective structure in the body.

Low in Calories

Many people perceive the banana as high in calories and therefore do not include it when they are trying to lose weight.  Whilst bananas may be slightly higher in calories and carbohydrates than some other fruits, they are by no means a high calorie food.

A medium banana contains around 92 calories, compared with a medium serve of fries which contains around 375 calories per serve.  It is fairly obvious which is the best choice.

Bananas even offer less calories than many diet snack foods, few of which are under 100 calories per serve, and offer a huge amount more nutrients than some of these foods.

Low in Fat

Bananas contain very little fat, about 0.5g per medium fruit, meaning they are suitable as part of a low fat or calorie controlled diet.

Low GI

Although bananas are relatively high in carbohydrate or sugar, the effect that they have on blood sugar levels is relatively good.  Whilst some high carbohydrate foods are high GI, causing a sharp peak in blood sugar levels followed by a quick drop, bananas are low GI and result in a more moderate increase in blood sugar levels that stays constant for longer.

Low GI foods are beneficial for controlling hunger, as blood sugar levels are maintained for a longer period.  This makes a banana a great quick snack food that will keep you fuller for longer and help you to avoid snacking on high calorie foods or overeating throughout the day, which is a key factor in any weight loss diet.

Low GI diets are also thought to decrease the risk of lifestyle diseases such as diabetes and heart disease.

Other benefits

Research has suggested that bananas have a role in cancer prevention, although the mechanism is unclear as yet, studies have shown reduced incidence of renal cancer as well as childhood leukaemia with high banana intake.

Healthy Ideas with bananas

Bananas are great at home or on the run, but if you are looking for some more interesting ways to incorporate this nutritious fruit into your diet, here are some ideas.

• Serve chopped banana on cereal in the morning or cook with porridge oats for banana flavoured porridge.
• Serve with low fat natural Greek yogurt and a sprinkle of nuts and seeds for a balanced snack high in protein, carbohydrates and nutrients
• Make a banana smoothie with low fat milk and a little honey
• Peel bananas and wrap in plastic wrap for a sweet treat that tastes and has a texture remarkably like ice cream, but with far fewer calories and fat.
• Roast a banana in the oven wrapped in foil and serve with yogurt for a healthy winter dessert.

Bananas on a weight loss diet

If you are on a low calorie weight loss diet, bananas may in fact be an ideal snack.  The high fibre content and low GI contributes to feeling fuller for longer, they are low in calories and fat and rich in valuable nutrients, not to mention tasting great, making them the ideal diet food.

References used in this article

The answer to this question is yes and no.  Fruit juice is without a doubt healthy in terms of valuable nutrients such as vitamins and minerals, but the high sugar content means that it can also be a key factor in weight gain if not consumed in moderation.

Why fruit juice is not always a healthy choice

Many people believe that fruit juice is a healthy choice; after all it is made from fruit, which we all know is a healthy option.  The downside to fruit juice is the concentration of fruit.

If you have ever tried making juice at home, you will realise just how many apples or oranges are required to make a small glass of juice.  You would not normally eat five oranges, but this is how many you may be consuming in your glass.

Fruit, although relatively low in calories when compared with many other foods, is high in sugar, and this sugar is concentrated in juice form.  Therefore a glass of juice often contains the sugar content of four or five pieces of fruit, and some juices may contain more sugar than a cola soda drink.

A 12oz serve of grape juice for example contains the equivalent of 12 teaspoons of sugar and around 200 calories, more than the same sized cola which has just over ten teaspoons of sugar and around 150 calories.

This high amount of sugar and calorie content obviously adds up if you are drinking large amounts of juice on a regular basis and may contribute to weight gain due to excess energy intake.

Aside from the high sugar in juice, there is also a chance that they do not contain all the nutritional value of the fruit from which they are made, particularly if they are commercially produced.  Often the skin of the fruit is not included, and pulp may be removed from some juices, meaning a loss of fibre, when compared with the fruit itself.

For the healthiest juice option, choose those which still have pulp or make them at home with the whole fruit where possible.

High sugar drinks including juice can also cause damage to the teeth if drunk in excess, particularly in children.

Health Benefits of Fruit Juice

Although fruit juice may be compared with soda in terms of sugar and calorie content, there is doubt that it is far ahead in terms of nutrition.  Juices made from fruit and vegetables, particularly those that are 100% fruit juice tend to contain all the vitamins and minerals that the whole fruit or a vegetable does.  Also read: Does diet soda cause weight gain?

This means that juice can be a great way to bump of your intake of these foods and reach recommended intake.

Most Americans do not get enough fruit and vegetables in their daily diets, and many people may find it more convenient and palatable to get a part of their requirements from juice.  However, as mentioned above, juice should not be seen as a fruit or vegetable substitute on a regular basis.

Juices made freshly at home tend to have the most nutritional benefits, as you have total control over what goes into to drink.  A mix of fruit and vegetables is a good way to up your intake of both these types of foods and reduce sugar and calories as vegetables are generally lower in these.

Whole fruits and vegetables including skins can also be added, meaning that fibre that is in the whole fruit is not lost.

How much should we drink?

One cup of fruit juice is approximately equal to one serve of fruit, so one serve per day is an appropriate way to get one of your two servings of fruit that are recommended.

However, if you are watching your weight or already reach your recommended intake of fruit, less than this is advisable, maybe a small glass two or three times per week, although this will depend on your calorie requirements, physical activity levels and your general overall diet.

If you are concerned about weight gain, you may also wish to dilute your juice to lower the calorie content, although bear in mind this also dilutes the nutrients.  The best drink is definitely water from a weight loss and health perspective.

How to choose fruit juice?

When you are choosing fruit juice, make sure that you are choosing a variety that provides the maximum nutritional value possible.  Juices labelled 100% fruit juice are the best choice, and no added sugar is also a good sign, although remember this does not mean there is no sugar in the product, it will still have high levels of naturally occurring fruit sugar, it just means that there is no extra added on top of this.

Stay away from drinks labelled as ‘fruit drinks’, ‘cordials’, or ‘fruit flavoured’, as these are all likely to contain very little actual fruit juice, a lot of added sugar or corn syrup and may even contain a heap of preservatives, colours and flavours just for good measure.

These drinks definitely do not count as one serve of fruit and provide very little nutritional benefit, just calories.

Olive oil is the only kind of vegetable oil that can be used straight from the fruit of its origin. It is beneficial for health due to its high concentration on monounsaturated fatty acids as well as its high concentration in vitamins and antioxidants.

From an early age, research has shown that Olive oil can prevent and protect humans from a range of diseases such as heart diseases, different types of cancer as well as protecting the digestive system. In addition due to its high in vitamins and antioxidants profile, olive oil can protect your immune system.

It has been also found that consuming olive oil can have a positive effect in people with high blood pressure and patients with diabetes. Last but not least, olive oil is also important for fetal growth during the period of pregnancy and the period of breast-feeding.

Let’s have a closer look to olive oil and its health benefits:

Rich in antioxidants

Olive oil is being called by many doctors as the healing fat, and that is true from a health perspective. Olive oil contains a great amount of antioxidants such as: Vitamin E, phenol compounds and carotenoids.

It is already known that phenols offer a range of health benefits. For example, the high antioxidant profile of the Mediterranean diet appears to play an important role to its effect on prolonged life.

In general, antioxidants defend against the action of free radicals and fight against the development of cancers. Extra Virgin Olive oil, which means that comes from the first pressing of the oils, is loaded with more antioxidants than the regular one. This is because it is less strained.

Protects the heart

According to research, it is now well known that cardiovascular diseases and especially arteriosclerosis are closely related to eating habits, environment and lifestyle factors.

The development of arteriosclerosis is dependable on many factors such as high blood cholesterol and blood pressure as well as diabetes and the frequency of smoking.

Research has found that Olive oil can fight the heart diseases by limiting LDL cholesterol while increasing the HDL. There is no other type of oil that has such an increased amount of monounsaturated fats as olive oil.

Can decrease blood pressure

There is current evidence that habitual consumption of olive oil has a clear effect on decreasing blood pressure. Specifically regular consumption of Olive oil can decrease both diastolic and systolic blood pressure, which lead to a decreased risk factor for the development of arteriosclerosis, the main health issue in the developed countries.

Good for the digestive system

Olive oil is well tolerated by the human stomach and is known to have a beneficial effect on gastritis and ulcers. What is more, it decreases the risk of the gastric juice from the food to return to the esophagus and causing problems.

Additionally, olive oil initiates the secretion of the pancreatic hormones much more efficiently and smoothly than the prescribed drugs. Therefore it eliminates the occurrence of forming gallstones.

Last but not least, olive oil can prevent cholesterol absorption within the small intestine while it can also stimulate the uptake of a range of other nutrients such as calcium, magnesium and iron.

Olive oil and cognitive diseases

It is proven from research that olive oil has the potent to prevent cognitive related diseases such as memory loss. There is less probability to suffer from an age-related cognitive decline when people are following a diet rich in monounsaturated fats.

Specifically, these fatty acids can contribute to maintain the structure of the brain cell membranes while they are seem to be needed more alongside ageing.

What about weight loss?

Researchers support the idea that olive oil can help with weight loss for many reasons. The main reason is because when you are adding olive oil to your food, a hormone named “cholecystokinin” (CCK) is released, which sends signals to the brain that stomach is full.

However, it is unknown till now how large the role of CCK is in order to prevent and stop weight gain. Therefore, although olive oil may stop you from eating more, it has calories (40 calories per teaspoon) and obviously to get the most benefits out of it in terms of weight loss and health, it has to be added to a balanced diet in accordance to an exercise program.

There are many ways to enjoy olive oil…

To enjoy the usage of olive oil, I would suggest you to make healthful salad dressings and light marinades. You can also drizzle it over cooked vegetables and pasta.

In my opinion it can replace successfully butter on bread, potatoes or vegetables. As a general advice, you should keep olive oil between low to medium temperatures since refrigerated oil will become eventually solidify and it will be much more difficult to be used to your cooking.

References used in this article

I was reading a magazine a few days ago and there was a before and after article about celebrities who lost weight. It followed them through the years where they started overweight, became famous, lost the weight and then put it on again.

Some went through that weight cycle a couple of times.  So if celebrities can’t sustain their weight loss with access to personal trainers and cooks then what chance do an overworked stressed out mum has?

Still, there are ways to make it work and sometimes is the little things which will make a difference.

Make it a lifestyle change, make it a habit

If only you had a penny every time you heard the ‘make a lifestyle change’ mojo. It must be one the most used phrases in recent weight loss times and its almost used as to say you do this and all your problems will be solved. Well I wouldn’t go that far but there is a reason behind its popularity.

To put it blandly it is your eating and lifestyle habits which make you put on weight. You can diet but the moment you go back to your old eating habits then the old pounds will come back as well.

Make small lifestyle changes which will last forever. You don’t have to change your whole life, unless you want to obviously, but you can add a few small changes which can make a big difference.

Stop dieting

The problem about maintaining the weight is in the whole ‘dieting’ concept. You follow a weight loss ‘diet’/’plan’/’regime’ (etc) for ‘x’ amount of time and then you stop, and then what?

Yes if you look above you need to make lifestyle changes but does that mean ‘dieting’ for the rest of your life? Let’s take it from the start.

Most weight loss diets tend to be more specific and are for a limited amount of time. Use such diets to get to a weight loss routine or to kick start your plan but don’t depend on them.

Escape the ‘diet’ and adapt that into an everyday habitual eating which will still promote weight loss and weight management.

Example adaptations:

1. Cut down your portions and consume fewer calories

2. Introduce greens and vegetables and reduce chips and breads (refined carbs)

3. Adopt some exercise in your week.

4. Stop deep frying and roast or steam instead.

5. etc, the list can go on and on.

You don’t have to completely change your whole eating and that is the trick in some ways. Once you have reached your weight loss goal it could be as simple as eating same foods but more calories.

Don’t binge

So another bonus here for not ‘dieting’ as such is that you don’t have to say goodbye to junk food. Let’s be honest, even the skinny people like to have a takeaway, or a burger or a desert, even if they swear by their lettuce.

So why not have a take away or a chocolate once every so often, or once a week? The secret?  Don’t binge eat; you don’t have to do the ‘man v food’ challenge on the take away night and consume all the weekly calorie allowance in one sitting.

Think about it this way, you can have it again next week not next year so it’s ok. At the same time don’t make junk food the ‘treat’ food. It is not a reward, or a medal for your hard work it is just food.

If you start giving food a special role like a reward then you are creating ‘food’ habits and perceptions which then you are struggling to break.

If you believe that the deep fried chicken covered with triple cheese and chips and in a bun (an imaginary dish for example) is your reward for doing well then this automatically becomes something special which then you have to convince yourself that you must not eat all the time, so then it feels like you punishing yourself.

Don’t obsess

You have been a size 14, 16, 20 etc for most of your life. Maybe you’ve been bullied or just admired the ‘pretty’ clothes from afar, never got a date with the hot boys/girls and so on. Now though you are a winner, you lost weight, joined the gym, possibly did some plastic surgery and you are sitting on the other side.

You want to lose more weight, you weigh yourself every day, you are like a maniac with calorie counting and before you know it your stressed out self will have enough and explode.

So let me tell you one thing, there is no other side and ‘cool’ people. Well done for working hard and losing weight but don’t obsess. You can sustain the weight by keeping to some healthy habits and still enjoy life.

Do weight yourself once a month just to keep in touch with your weight and if you notice a big difference (not a couple of lbs!) then be slightly strict for a couple of weeks. Obsession will only make you hate weight loss and go mad.

Exercise

Just to make it clear, exercise alone is not the answer to weight issues and just because you exercise it doesn’t give you the green light for eating just about everything under the sun (in one sitting).

Yes it will help a lot as it will increase your muscle mass and therefore your metabolism etc. However, it has its limitations and also depending on how you exercise it may actually lead to the opposite results.

If you do follow some good exercise principles you will gain both health and weight related benefits. Exercise can contribute in a number of ways which can all help in maintaining the weight loss.

Apart from increasing your metabolism and the calories you use daily, it can boost your confidence, help improve psychological health, increase your social life etc. Don’t forget if you are happy you are more likely to stick with it. Sometime these things are more important than calorie counting in losing and maintaining weight.

Be realistic

To be truthful here sometimes going for a large size to a smaller size can come with problems. Being overweight/obese since a young age and maybe for a few years can have an impact on the body and the works of it such metabolism.

It doesn’t mean that dramatic weight loss can’t happen or sustaining the weight can’t happen either. However, it may be hard and maybe not always within reality. Your body may be struggling to get used to its new weight and eating habits, or there may be metabolic issues which have been developed after years of weight gain.

Be realistic with yourself and don’t despair or punish yourself. It may be a matter of getting more of professional help such as from a dietician, or your physician or even a support group. Also what is possible for one person it may not be possible for someone else.

Going from a size 24 to a size 14 it may be what your body can happily do and sustain it rather than a size 8.

Motivators

Why did you lose the weight, what got you through the weight loss, what motivated you to start and finish it? Whatever your motivator was is it important to you? Then write it down and stick it in your kitchen wall (or any other wall in your house).

It may be that you lost weight for your health and on the process you got lost with the excitement of buying new clothes or having a good time partying, or just being fed up with it all. Yea ok you got here but you want to bin all ‘diet’ books now.

Keep reminding yourself what was so important and why you worked hard to make the changes in your life.

Love yourself

If you had the most beautiful and rare diamond in the world would you spend the time to polish it, keep it safe, insure it maybe and show it off on special occasions? You wouldn’t wear it for gardening nor to wash the dishes, scratch it crack it and then chuck it away in the corner of your bedroom, would you? Ok some people may do but overall the answer would be ‘no’.

A diamond is just a material thing so thing that your body is even more priceless than a diamond! Regardless of your shape or weight don’t you want the best for that body, polish it, and keep it safe and so on?

Basically it’s not about being skinny or overweight, it’s about being happy and healthy and loving whatever it is you have, because if you love what you have you will look after it and you will want the best for it. The rest will fall into place.

There is no simple answer to this question, as it depends greatly on what you want to achieve in your workout, personal preference and even on the time you have to exercise.

For most of the population, it is challenge enough simply to find time to fit in both cardio and strength training, and doing them in a specific order may make it more difficult to achieve this.

However, if you do have specific goals in terms of your fitness, exercise regime and weight loss, there may be some benefit in doing the different parts of your workout in a particular order.

If you want overall better health

The main thing to remember is that exercise, especially made up of both cardio and weight training components, will benefit your health.  Both cardio and weight training play a major part in losing or maintaining a healthy body weight, as well as reducing risks of lifestyle diseases such as diabetes or heart disease.

For this reason, the most important thing is that you get to the gym and do your workout, and the order does not really matter too much and can be adjusted to personal preference.

You may find that doing cardio and weight training on different days is a good option, as it prevents fatigue from doing the other type of exercise first from affecting your workout.  For example, if you do cardio first, your technique may suffer during weight training due to fatigue, and similarly lifting weights first may tire you out and mean you cannot complete such an intensive cardio session.  Technique is particularly important when lifting weights to avoid injury.

Another option is to choose a workout method such as interval or circuit training, which offers a combination of cardio and strengthening exercises interspersed throughout the workout.

If you want to burn fat

If you are looking to burn as many calories as possible in order to lose fat, you may be better off doing cardio first.  Although weight training does aid fat loss, cardio burns more calories than resistance training, if only because you can do it for longer.

If you lift weights first, you may be unable to complete such as long cardio session due to fatigue, so it may be better to leave weights until after or do them on a different day.

It is also essential to remember that whilst both cardio and weights will help to lose fat, a healthy diet must also be followed in order to get optimum results.

If you want to increase muscle strength and size

If bulking up is your primary goal, then it stands to reason that lifting weights preferentially is the best way to achieve this.  Muscle contraction requires glycogen, a readily available stored form of energy, and if this is depleted by doing cardio training first, your weights may be less effective.

Although some cardio is good for your overall health, a lot of this may make it difficult to build muscle as some muscle may be broken down as a fuel source for cardio based activities if enough energy is not readily available.  For this reason, if muscle building is your goal, moderate your cardio to a level where you feel the fitness benefits, but are not burning excess energy. (see also: Top 10 foods for building muscle)

If you want to improve your cardiovascular fitness

If improving your fitness is your goal, it makes sense to do the cardio part of your workout first when you are fresh and have maximum energy to build your endurance levels.

Whether your goal is to run a marathon or simply increase the distance you are capable of running, it is not advisable to do weight exercises before as this may cause injury due to fatigue.

One New Zealand study suggested that running economy was impaired for up to eight hours after a short duration, high intensity period of resistance training.

This may be especially important for those training for an endurance event such as a long run where a training run may be less effective if a resistance workout is carried out beforehand.

For best results add strengthening activities or different days to your cardio workouts, or at the very least do the cardio before the resistance training.

Consistency and duration is the key for maximum benefits

Remember that the key to getting the maximum benefits from your workout is to be consistent and stick with it in the long term.  For this reason, it is necessary to make it as easy and enjoyable as possible to complete your training program.

Some people prefer to do different types of exercise at different times of day, for example a morning run, so if you have these preferences try to stick with them as it will make it easier to maintain in the long term.

If you don’t really enjoy part of your routine, try joining a group class to increase motivation, such as a spin class for cardio or a Pilates or strength training group if weights are not your cup of tea.

It is not necessary to lift heavy weights to get results in term of health and weight loss, so incorporate resistance bands and body weight exercises into your routine for a bit of variety. See also how to lose body fat without losing muscle

References used in this article

It is often presumed that when it comes to fruit, fresh is best, both in terms of nutritional value and taste.  However, research has indicated that there may be a place in a healthy diet for canned fruits and that these products may even be a healthier option at times than fresh fruit from the supermarket shelves.

The canning process

Many of us associate canned products, including fruit, with limpid, tasteless and soggy food that is only really used as a last resort.

It is also commonly thought that canned fruits contain too many preservatives, or high levels of sugar or salt that decreases their health value.  However, the process of enclosing fruit inside a can to preserve it has been greatly improved over the years, with food now staying fresher and retaining more nutritional value and taste than previous products.

Canning factories are often situated close to the orchards and farms where the fruit is grown, and very little time passes between the picking of the fresh fruit and when it is put into a can.

This means that often, canned fruit may contain more nutrients than fresh fruit, which may have travelled long distances and be 10 to 14 days old before it even hits supermarket shelves.  Out of season fruits may be stored in cold conditions for even longer.  This time lapse between picking and selling can mean a huge deterioration in the amount of nutrients present in fresh fruit.

Canned fruit on the other hand, does lose some nutrients during the processing required before canning, however it is minimal as the time frame is short and once the fruit enters the can, the nutritional value will remain the same for up to two years, meaning that canned fruit may often contain more nutrients.

Canned pumpkin, for example, can contain up to three times the amount of vitamin A than the fresh variety.

What about preservatives?

Another common concern in regards to canned fruit is the addition of preservatives.  This is in fact unfounded, as there is no need to add preservatives to canned food, the canning process itself keeps food from spoiling for up to two years.

The addition of salt and sugar is a valid concern when evaluating the nutritional value of canned products, although salt is only really an issue for savoury canned products such as vegetables.

Although some fruits are packed in sugar syrups, there are also plenty of varieties that are packed in their own juice, meaning that no extra sugar is added.

The nutritional value of canned fruit

We are constantly being advised to eat more fruit daily, and canned products can help us achieve the recommended intake more easily.  Although some vitamins may be destroyed by the heat used in the canning process, these products generally contain a good level of vitamins, at times even more than their fresh counterparts.

Vitamins

Canned fruits are a good source of vitamin A as this particular vitamin becomes more bio-available with the heating process.  Some vitamin C is lost from canned fruit during processing however there is still a reasonable level that will stay constant no matter how long you keep the can.

Vitamin C in fresh fruit however, is likely to decrease rapidly over time.

Minerals and fibre

In terms of minerals and fibre, it is thought that the canning process generally has little effect on these components of the fruit.  However, if fruit is peeled or chopped before canning, this may affect the nutritional properties.

It is also generally reported that levels of carotenoids and vitamin E are comparable in fresh and canned fruits and vegetables.

Sugar and therefore calorie content of canned fruits can also be a concern, particularly for those watching their weight.

Canned fruit generally has more calories than fresh varieties, particularly if canned in syrup.  For the lowest energy option, choose fruits canned in natural juices and drain off as much juice as possible before eating as juice is a concentrated form of calories.

Canned or fresh, which is best?

Although the nutritional composition of canned fruit is widely reported to be as good, if not better than fresh fruit, it is important to realize that the quality of fruit will vary at different times of the year, and also between growers and canning facilities.

Therefore, whilst canned fruit is an acceptable way to increase overall fruit intake, a wide variety of fruit from fresh and canned sources should be consumed for optimal health.

Advantages of canned fruit

Aside from possible nutritional benefits when compared with fresh fruit that has been stored for a long time, canned fruit has many other things going for it such as:

Convenience

It is easy to keep a couple of tins in the back of the cupboard for occasions when you run out of fruit, want to whip up a quick dessert or fancy a healthy sweet treat.  Even if you forget about it for months, the fruit will still be just as good as when you put it there in the first place.

It travels well

Fruit makes an ideal snack of sweet and a healthy end to a meal, but it doesn’t always take well to being transported.  Canned fruit makes a great alternative for situations such as camping, school packed lunches or picnics.  This can be especially good for those that are a little fussy as to the appearance of their fruit.

Seasonal fruits are available all year round. 

Want to make cherry muffins in the depths of winter, it’s time to turn to a tin.  Canned produce is available all year round and is likely to have been packaged in season when taste and nutritional value is at its peak.

Low cost

Fresh fruit can be expensive, depending on the source and canned varieties often make a more cost effective alternative.

References used in this article

Why choose high protein snacks?

Protein is an important nutrient in the body for a number of reasons, including providing essential amino acids required for building new cells in the body.  Protein is a component of every cell and hair and nails are made almost completely from protein.

The body does not store protein as it does other macronutrients such as carbohydrates, so we need to eat it to provide the building blocks for enzymes, hormones, bones, skin, blood and muscle cells.

A good level of protein is especially important when you are dieting or undertaking an intensive training regime to ensure that muscle mass is not lost.  If you are not eating a sufficient amount of protein and your stores of carbohydrates are depleted, muscle may be burnt as a source of fuel, leading to loss of muscle mass.  This loss of muscles makes you weaker and more prone to injury.

Eating a diet high in protein is thought to promote satiety and help to keep blood sugar levels constant.  There is also some suggestion that a high protein diet may be effective in reducing risk of some lifestyle diseases such as heart disease and type 2 diabetes, however it is important to note that best effects were usually seen with strict calorie controlled diets that were also low in unhealthy fats.

By snacking on healthy, high protein foods, you may find you are less hungry and therefore less tempted to reach for unhealthy snacks or over eat at meal times thus resulting in fewer calories consumed and possible weight loss.

If you do not normally eat much protein in your diet, snacks are a good way to ensure you meet your requirements and may help those who are very active to maintain muscle and build strength.

After a tough workout, a snack that is high in protein and low GI carbohydrates may be the best option for recovery and to keep blood sugar levels stable (see also: healthy post workout snacks)

How much protein is required?

The US department of health and human services recommends that women consume about 5 ounces of protein per day, although six may be more appropriate for very active women.

Most people easily meet protein requirements daily, although vegetarians and vegans may have more trouble eating this amount.

Healthy High Protein Snack Ideas

 1. Nuts and seeds

These make the perfect snack on the run as they are easily transportable and keep well.  A small box of these in the car or on your desk at the office makes a quick and easy, yet satisfying snack.

Nuts and seeds are packed full of nutrients and high in healthy fats as well as proteins, making them a nutritious treat.  Unfortunately, nuts and seeds are high in calories due to their high fat content, so it is important to keep serving sizes small, particularly if you are watching your weight.

A small handful should be enough to keep you going without providing too much energy.

For the healthiest snack, choose nuts that are raw and unsalted, as roasted varieties tend to be higher in fat and very salty ones often leave you craving more.  For a balanced post workout snack, add a few pieces of dried fruit for carbohydrates and variety.

2. Yogurt

High in calcium, vitamin D and protein, yogurt can help to maintain healthy bones as well as make a tasty, nutritious snack.  Women are particularly at risk of osteoporosis later in life, so a good calcium intake is vital.

Low fat varieties are the lowest in saturated fats, however may be higher in sugar and therefore calories than normal varieties.  A low fat natural or Greek yogurt is the best option, but check labels to be sure as these can vary from brand to brand.

Top with a little muesli, nuts, seeds or fruit for a more substantial snack.

3. Low fat milk

Once again high in calcium as well as protein, milk makes a versatile base for many different high protein snacks.  Try blending with fresh or frozen fruit for a healthy smoothie, or adding a little cocoa for a warming drink that fills you up.

Soy or almond milk makes a good alternative if you do not drink milk.  Always choose low fat varieties for the least saturated fat.

4. Tuna fish

Canned Tuna and any other fish in a can make an ideal high protein snack.  Serve on whole grain crackers or in a salad for added vitamins and minerals or buy snack sized tins with added flavours such as sweet chilli or lemon pepper for a more convenient snack on the go and eat with a fork.

For the lowest calorie option, choose fish packed in water.  If you are not concerned about calories, those canned in extra virgin olive oil add some extra healthy fat.

5. Eggs

Eggs may have gotten bad press in the past, but they are currently endorsed as a healthy food that can be eaten daily and they are certainly packed full of nutrition as well as protein.

A hard-boiled egg makes a more transportable snack, or poach on whole grain toast with spinach for a more substantial snack or meal.

6. Legumes

Chickpeas, lentils and beans are all good sources of protein, especially for vegetarians.  They are also high in other nutrients, particularly fibre which is important for bowel health.  Dips made with beans or chick peas such as hummus with vegetables or whole grain crackers make an ideal snack, or try dried varieties.

Be aware though that some flavoured and fried varieties can have as much fat and salt as potato chips, meaning they are not a healthy choice.

7. Nut butters

A spread of nut butter on crackers or even fruit or vegetables can add protein to a snack that is normally low in this nutrient.

Peanut or almond butter make a nice topping for celery, apple or banana slices or can even be eaten by the spoonful.

8. Cheese

Cheese is an excellent source of protein, but hard cheeses are generally high in saturated fat, so soft white cheeses make a better option from this perspective.  Unfortunately soft cheeses are generally not as high in calcium, but are a good choice if you have plenty of other calcium sources in your diet.

Spread on crackers or dip fruit and vegetables for a healthy and tasty high protein fix.  Hard cheeses are fine in small quantities, but due to the high saturated fat content, they should not be an everyday food.

Choose stronger flavoured cheeses so you can use less but still get great flavour.

9. Tofu

Tofu is a great protein alternative for vegetarians and meat eaters alike.  Low in fat and high in isoflavones, which are thought to have health benefits particularly for women.

Marinated tofu makes for more interesting flavour, but remember that fried varieties may be higher in fat and calories.  Plain tofu stir-fried with a few veggies makes a more filling snack.

10. Protein bars

While there is really not need to spend so much money to get your protein fix, (these are normally expensive), there is no doubt they are convenient on the run and may also contain other valuable nutrients.

Sufficient protein can easily be obtained from natural foods; however, the occasional bar is probably a better choice than a high sugar product such as granola bars.

Many people approach their exercise routine with the attitude that it must be carried out perfectly to get results.  They spend hours calculating the exact number of calories they should be burning and the amount of time and type of exercise needed to achieve this.

They routinely read recommendations for the best ways to achieve the perfect workout and apply this to their daily routine, perhaps at the detriment of other areas of their lives.  Others strive to achieve the perfect body through intensive workouts, strict diets and huge amounts of will power, only to fall back to bad habits when this lofty goal never seems to get any closer.

Striving for perfection in your workout or setting unrealistic goals of perfection regarding body weight or shape simply means setting yourself up for disappointment.

There are so many differing perspectives of perfection that chances are, even if you do reach your ideal goal, by this time there will be another standard of perfection to achieve.  Aiming for perfection is not a healthy approach to any part of life, including your workout.  Instead aim for progress, in the form of attainable goals, and celebrate when you get there.

Why perfection is not achievable or even necessary

The first question to answer is “what is perfection”.  In terms of exercise, even experts agree that the same regime is not the most effective for every person, and that we need to find something unique that works for us.

Whilst some may swear by interval training in a gym as the way to reach optimum fitness and burn the most calories, others may find a long steady run or a fun group aerobics class with friends is the most effective for them.

Different people may find different times of day, different intensity or types of exercise or different length workouts the most beneficial.  There is no perfect workout or perfect for everybody, and trying to adapt your workout to fit what you may consider perfect can take over your life and start to have negative effects on other aspects.

The perfect workout is also constantly changing, with new research emerging almost weekly as to the best type of regime to follow.  The key to getting fitter and losing weight through working out is not about following every fad or incorporating every bit of scientific research available into your workout, it is about finding something you enjoy, that fits into your lifestyle and that you have the time to do regularly without other areas of your life suffering.

The quest for the perfect body is also an unachievable goal that can lead to demoralisation, depression and often eventually leads to giving up on your workout or eating regime.

Unfortunately, we are not all genetically programmed to look like super models, so no matter how long you spend in the gym and how much food you deprive yourself of, for some it will be impossible to have completely satisfactory effects.

It is much better to focus on small improvements in your body such as increased toning or a reduction in dress size and accept that there is no such thing as a perfect body and attractiveness can come in any size and shape.

Aim for progress

Rather than aiming for perfection in your workout, aim for progress instead.  This is most easily quantified by setting small, attainable goals that are not overwhelming, but mark a step in the process of getting to where you want to be.

In terms of your workout, this could be aiming to run your first five kilometre race or improve your time for cycling a set distance in the gym.  Even setting a goal to go to the gym three times per week instead of two, while not being the optimum amount that would be considered perfection, will have vast effects on your health and fitness.

When you have achieved this goal, set a new more challenging goal.  By setting and achieving goals, you are giving yourself positive encouragement that will motivate you to continue and do even better, rather than put you off completely due to a goal that is completely out of reach.

By taking small, slow steps you can also establish what is perfect for you in terms of life balance and health.

The same applies for weight loss.  Set reasonable, achievable goals that are healthy and suit your body type.  A small weight loss of 0.5 to 1 kg per week, a drop in dress size or even toning up your arms a little are good goals that can be reached.

Remember as well that appearance is not everything and although the results of your workout may not be visible from the outside, you are still improving your state of health.

Celebrate results

When you achieve one of these goals or feel you have made progress it is important to acknowledge this and reward yourself.  This will motivate you to continue and make you feel that your hard work has paid off.  A little shopping trip, massage or new gym outfit may be the perfect motivation to keep going.

Why the same applies for your diet

Aiming for perfection in your diet is also a good way to set yourself up for failure.  Nutrition recommendations are constantly being updated and altered and generally vary depending on who you talk to.

What may be considered the perfect diet one week may be discovered to have hugely unhealthy effects on the body the next.  For this reason it is important to aim for a balanced diet that provides you with enough calories to perform day to day tasks with ease, but not too many that weight gain creeps up on you.

Progress in your diet, as with your exercise regime, should be tackled in small achievable steps to get the best results.  Small changes such as switching from white to whole grain bread, swapping the 3pm chocolate bar for a piece of fruit or cooking with olive oil instead of butter are all easy to achieve and can make a big difference to your health and should be seen as progress on your path to a healthier diet.

Remember you are only human and it is natural to fall short of perfection.  If you miss your workout one day, do not beat yourself up, simply move on and get back to it the next day.  Similarly if you binge on chocolate in a moment of weakness, don’t despair, but try to eat more healthily the rest of the day to compensate if possible.

Aiming for perfection is a great way to be disappointed, but aiming for progress can see you through to reach your long term goals and maintain them.

How does the juice diet work?

Juice diets involve consuming only juice and no solid foods for varying amounts of time from a few days to months in extreme cases.  Basically it involves throwing a heap of vegetables and fruit in the blender or juicer at every meal and consuming only this.  Commercially produced juices are not allowed as only fresh unpasteurized juices are considered appropriate for the diet.

The idea behind the diet is that drinking only juice will ‘detox’ the body and get rid of harmful toxins that have built up in our body and are stored in fat.  It is also advertised as a get thin quick very low calorie diet, which people presume is healthy as it is based on fruit and vegetables.

A lot of people also remove the pulp from juices, thus removing all the fibre and leaving a drink that is little more than water, sugar and some nutrients.

There are also more extreme claims such as that a juice diet can cure cancer.

Will it cause weight loss?

A juice diet is very low in calories and as such may cause weight loss fairly quickly initially.  However, this reduction is likely to be mainly contributed to water loss.  If followed in the long term, weight loss will probably result, however, due to the low energy content of the diet; this may well be muscle loss as the body simply does not have enough energy or protein to build muscle.

Reduced muscle mass has the effect of slowing down your metabolism, as does reducing your calorie intake to a very low level.

Your body is then more likely to store energy rather than burn it as it perceives itself to be in a state of fasting, meaning that when you start to eat normal food again it is likely that you will regain all the weight lost and possibly a bit extra quite quickly.

This type of diet has a similar effect to yo-yo dieting when weight is lost, and then regained rapidly as soon as the diet is finished.

Is there any evidence?

There are no scientific studies investigating the effects of juice diets on weight loss and general health.  Many followers of juice diets report great weight loss and ‘feeling healthier’, however it is likely that large amounts of initial weight loss are due to water loss.

There is no evidence suggesting that detox diets of this type are necessary for the body, which is well equipped with its own systems, the liver, kidney and digestive system, for eliminating harmful substances from the body.

The American cancer council has stated that there is no evidence to support the use of fasting diets to treat cancer.  In fact the lack of protein is likely to be detrimental to those undergoing cancer treatments that often require increased energy and protein diets to maintain their body weight and fight the illness.

The one benefit that may come from a juice diet is an increase in fruit and vegetable intake, providing valuable vitamins and minerals that may not be consumed on a daily basis.

Is it safe?

A one day detox or even one that continues a few days will probably not be harmful for the majority of healthy people.  However, there are still likely to be some undesirable side effects such as lack of energy, headaches, hunger and frequent bathroom trips.

A juice diet has virtually no protein and often very little fibre, so it tends to pass through the digestive system fast, leaving you hungry for more very quickly.  If the fibre is removed in the form of pulp, then the sugar in the fruit may also cause highs in blood sugar as the fruit is digested much more quickly.

If followed over a longer time frame, the juice diet may in fact be detrimental to health.  Long term low calorie diets can result in imbalances of electrolytes that in serious cases can end in heart palpitations or even more serious cardiac events.

There is also a risk of nutrient deficiency due to the lack of variety in the diet.  Although fruit and vegetables contain a wide range of vitamins and minerals, a complete diet with all the foods groups is required to get all the nutrients the body needs to function correctly.

A lack of protein can also lead to muscle wasting and overall weakness, whilst a lack of fibre (if pulp in the juice is removed), may result in constipation and poor bowel health.

The juice making process also often discards parts of fruit and vegetables that contain valuable nutrients such as the skin and pith, meaning that it is much more nutritious to eat the entire thing, rather than juice it up.

Is there a place for juice in a healthy diet?

Although a fasting type diet based only on juice is not recommended, there is a place for fresh juice in a healthy diet in moderation.  Juice can be high in calories as it contains such large quantities of fruit and vegetables, so when combined with other foods should be moderated to control calorie intake.

There is no doubt however, that juice is an excellent way to get more fruit and vegetables into your diet from time to time.  A glass of juice with multiple fruit and vegetables in addition to a light meal or even to replace a meal on occasion will probably not be detrimental to the health, providing it is accompanied by a healthy, balanced diet.

References used in this article

Most of us can identify with opening up a packet of potato chips with the intention of only eating a small handful to keep you going, only to find that once you start it’s hard to stop.  Many foods have this seemingly addictive effect on us and while this may be caused in part by our own psychology and reasoning, there are also chemical reasons why some foods are more addictive than others.

Food addiction is a real thing and often leads to overeating, particularly of unhealthy foods, which can cause obesity as well as increase risk of lifestyle diseases such as heart disease, type 2 diabetes and even some cancers.

Although more research is needed into the particular effects of certain substances in food on the body and particularly on the brain in humans, evidence suggests that some foods can be highly addictive.

What makes foods more addictive?

Although not all the components of food have been studied in terms of their addictive potential, particularly in processed foods which may have many different combinations of ingredients both natural and synthetic, certain components are thought to contribute to food addiction.

Foods that are ‘hyper-palatable’ or in simple terms very easy to eat because they taste so good, are usually high in fat, sugar or salt, or possibly a combination of all three.  These three ingredients are thought to have addictive qualities, which may explain why addiction is more likely to occur in unhealthy junk foods compared with fruit, vegetables and lean protein.

Overeating sugar is thought to produce addictive eating behaviours, and has been shown to have similar effects on the brain as are associated with drug and drug addiction.  Sugar is thought to cause the release of opioids and dopamine in the brain, two substances that are implicated in addictive behaviours.

Highly salted foods have also been suggested to be addictive as salt is thought to stimulate opiate and dopamine receptors in the brain, triggering a response in the reward and pleasure centre.  It has even been suggested that opiate withdrawal may be responsible for cravings, urges and hunger associated with salted foods.  Aside from this salt acts to enhance flavour, making food more palatable. (see also: How to reduce salt intake)

Animal models have led scientists to believe that foods high in fat can also result in addiction and addictive type behaviours, however the biochemical systems involved may differ somewhat to those affected with sugar intake and the behaviours produced may also be unique.

What are the most addictive foods?

Given what is known about the addictive effects of fat, sugar and salt, it is hardly suprising that foods high in these macronutrients tend to be the most addictive.  Processed or refined foods seem to produce the most addictive behaviours, possibly due to the presence of these nutrients, although there is also a possibility that various synthetic combinations which are present in processed foods may also contribute.

Food addiction expert Ashley Gearhardt from the University of Michigan, a co-creator of the Yale University’s Food Addiction Scale has released a list of what she considers to be the most addictive foods in our diet. 

White Bread

Products that contain highly refined carbohydrates such as white bread are not much different from eating sugar as the carbohydrate is broken down to its more basic form, glucose, in the body very quickly.  Less processed carbohydrates, such as whole grain bread, take longer to break down in the body and therefore may have less of this effect.

Donuts

High in fat and sugar, it is not surprising that donuts are on the list of the most addictive foods.  Not only this but are they high in calories and have little nutritional value at all aside from energy.

Pasta

Pasta and other carbohydrates are thought to boost tryptophan levels in the brain, which can cause sleepiness.  This increase in tryptophan may also boost serotonin levels causing us to feel content, a feeling which we may be keen to replicate, leading to overeating of these types of food.

Cake

Basically sugar and fat in a pretty packet, cake is another food to offer very little nutritional benefit and have potential to be addictive.  Keep them for special occasions and look for healthier sweet treats such as fruit.

Chips

Chips are a vessel for salt and fat and most people have probably experienced their addictive qualities before.  Just look at the slogan for popular brand Pringles, who have gone as far as to use addictive qualities as a selling point, “Once you pop you can’t stop”.

Cookies

High in fat, sugar and often salt too, cookies are a bit too easy to overeat.  It has been suggested that even seeing foods that we find tempting can trigger dopamine release, so keep them out of sight to avoid over consuming.

Chocolate

Most of the population, particularly women, seem to find chocolate addictive in nature and indeed studies show that there may be reasons for this and that our cravings for this diet wrecker have scientific fact to support them.

Chocolate addiction, whilst maybe not as strong as those of alcohol and drugs is considered to be caused by numerous factors, from its pleasant taste and smell to biologically active components such as methylxanthines and niogenic amines, which have the potential to cause psychological changes similar to other addictive substances.

There is also suggestion that women may be more susceptible to the powers of chocolate due to fluctuating hormonal changes.(see also: Is dark chocolate good for you?)

French Fries

No surprises here, after all what are French fries?  Carbohydrate that is broken down to sugar coated with fat and salt.

Candy

Sugar is thought to have the most addictive properties, with recent researchers comparing the action of this food on our brains to that of cocaine.

Ice cream

Possibly one of the most addictive foods out there.  Studies in animal models have suggested that using processed foods high in fat and sugar, such as ice cream, as a reward can rewire the brain so it no reacts to other foods that may have been considered rewarding before, such as fruits.  If the same is true in humans, it would explain the feeling when only ice cream will do the job!

References used in this article

Gyms are filled with inventive and sometimes downright terrifying looking equipment designed to help us become fit and toned.  However, there are some machines and exercises that can do more harm than good and should be avoided to stay injury free.

Deep knee bend leg squats or presses

Any exercise that causes excessive bending at the knees when supporting weight can put you at risk of knee injury.  When bent too far, the knee joint becomes more unstable and greater stress is placed on the joint, meaning the risk of damage is increased.

Avoid leg presses and when doing squats make sure the knees are never bent more than a 90 degree angle.  The knees should also be directly over the feet when doing this type of exercise.

Sit-ups

Sit-ups, when you come all the way up from a lying position with your back curled can result in back injury and should be avoided.  This exercise actually works the hip flexors more than the abs, and so is not the most effective way to improve your strength and toning in this area anyway.

A crunch, where the back remains flat and raises slightly towards the ceiling is a safer and more effective option.

Upleft row

This exercise, performed with free weights and lifting them vertically straight up towards the shoulders can put a large amount of strain on the shoulder and wrist muscles and may result in nerve damage that is hard to recover from.  Most people do not have the range of motion necessary to carry out this activity correctly and thus should avoid it.

A safer alternative is to do lift the weight in a lateral raise either to the front or the side of the body, remembering to start with a light weight and work up.

Double leg Hyperextensions

This exercise is performed lying face down and raising legs together towards the ceiling.  This should be avoided as it puts excessive strain on the lower back.

A better alternative is to raise one leg at a time.

Straight leg abdominal curls

As with sit-ups, this type of exercise places a lot of strain on the lower back and may cause injury.  Knees should always be raised when doing crunches and curls and stomach muscles engaged to prevent excess strain on the back.

Doing crunches on fit balls can be a good alternative and help to protect the back.

Behind the head lat pull downs

Pulling the weighted bar behind the head whilst doing lat pull downs can be detrimental to the shoulders, neck and spine and carries a high injury risk to these areas.  To pull the bar behind the neck safely, you need incredibly flexible shoulders, which most people simply do not have.

This means that there is a risk of shoulder injury or even rotator cuff damage. Banging the bar on the back of the neck can also cause damage to vertebrae.

This exercise is best performed pulling the bar down to the chest and using the back and abdominal muscles to support the controlled movement.  As with any exercise it is important to ask for the assistance of an instructor or trainer to make sure you are doing the exercise correctly.

Toe Touching

A popular choice for stretching the back and legs, once again this can be dangerous for the lower back, especially if done at speed.

A better option is to stretch the back of the legs in the seated position.

Seated shoulder press machine

When pushing above the shoulders it is natural for the hips to assist with this movement and provide support.  However, on this machine, the hips are not allowed to do this, meaning all the pressure and strain rests on the shoulders.  This runs a high risk of shoulder injury and should be avoided.

Seated leg extension machine

It’s designed to work the quadriceps, however the design of this machine puts excessive strain on ligaments and tendons around the knee joint.  Damage to these areas can be very serious and take a long time to recover from.  A good alternative is one-legged leg squats using your own body weight, although it may be better to start with double leg and work up to one legged squats over time.

Anything that is too heavy

It can be tempting when starting a strengthening routine to head straight for the weight that the person next to you is lifting, however, this can be a sure fire way to injure yourself and put an end to your gym visits for quite some time.  Lifting weights that are too heavy puts strain on your muscles that they are not yet developed enough to handle, which can lead to injury.  It is essential to start with light weights and gradually build up in weight as your strength improves.

It is also important to remember that sometimes exercising using your own body weight or resistance bands can be just as effective in strengthening and toning your body and carries less risk of injury that weight machines and free weights.

When working out at the gym, good technique on both weight and cardio machines is essential to prevent injury and make sure the exercise is actually achieving its desired purpose.  Always consult with a trainer as to how to operate machines and carry out exercises correctly to minimize injury risk and start small to begin with.

References used in this article

Benefits of Greek yogurt over traditional yogurt

In current fitness magazines the focus on Greek yogurt and its benefits due to its nutritional profile is under high attention. The sales of Greek yogurt according to data have doubled (every year) since 2006. Some give Greek yogurt a high rate due to its tangier and less sweet taste while others say that is much creamier than plain yogurt. But is it indeed healthier than regular yogurt?

Firstly, you should know that both types of yogurt, when their content is low in fat, can be part of a healthy diet. This is because both yogurts are low in calories, high in calcium as well as probiotics.

Greek yogurt is low in calories

However, there is an advantage that makes Greek yogurt on the top of yogurt types. In almost the same calories with regular yogurt, it can contain double the protein whilst eliminating the sugar contented by half.

For anyone then who seeks a creamier yogurt, a bit more protein in it and a low sugar profile, going Greek is absolutely a very good choice.

Nutritional profile of Greek yogurt

Below you can find out why Greek yogurt has such a great nutritional profile:

Protein

Greek style yogurt is high in protein thus it supports fullness. Specifically a typical portion of 200gr contains 15-20gr of protein. This amount corresponds to approximately 80-100gr of lean meat.

This high protein content makes it a great substitute for vegetarians, who many times struggle to get enough protein from their food sources. When compared to regular yogurt, the latter provides 9gr per 200gr which means that you may feel hungry much sooner. For more information you can also read: How to eat more protein without meat.

Carbohydrates

For dieters who are searching for low-carb snacks, going Greek is a very good choice. It specifically contains approximately half the carbs (5-8gr) when compared to its regular counterpart (13-17gr). What is more, during the straining procedure, a great amount of the sugar lactose is removed thus giving Greek yogurt less probability to distress those who are lactose-intolerant.

It is good to know though that both kinds of yogurts can contain high dosages of carbs if they’re packed either with sugar or an alternative sweetening equivalent. Thus, regardless the type of yogurt you will choose, go for the one that contains the less sugar.

Fat

Regarding the fat content in Greek yogurt, be aware that in just 250gr Fage’s full-fat Greek yogurt there are 16gr. of saturated fats. That means that a yogurt like that contains the 80% of your total daily allowance if you are following a 2000 calories diet.

Although lately saturated fat has taken of the guilt of provoking bad cholesterol’s increase, however, significant health benefits have been proved when are replaced by mono or poly-unsaturated fats. Thus, if you are choosing Greek yogurt, go for the low-fat and free of fat versions.

Sodium

A classic Greek yogurt contains 50mg of sodium, almost half of the content in most regular yogurts. It is already known that high consumption of salt can increase blood pressure and therefore the risk of hypertension and other heart related problems.

According to government’s 2010 Dietary Guidelines it is urged that people should limit sodium at 2,300mg per day or 1,500mg if they are above 50 years old. These recommendations were set regardless different kind of diseases (diabetes, hypertension or kidney diseases). Read also: 5 simple ways to reduce sodium intake

Calcium

Although Greek yogurt contains less calcium than its regular counterpart; this is because Greek yogurt is being strained. However, it still contains a descent amount of that nutrient.

A 200gr portion contains approximately 20% of the recommended daily allowance. If you are still concerned about calcium intake from your food, dietitians’ advice is to load up on almonds, milk and seeds.

If you are still undecided on which yogurt to choose, compare the nutritional labels below, and find out why Greek yogurt is much better than the regular one.

Greek yogurt is good for you…

Finally, if you are going to choose Greek yogurt, I would suggest taking advantage of its potential to versatile easily. For example, mix it with seasoning like dill, parsley and garlic to create the unique Greek dip called “tzatziki”.

Enjoy your dip by using cucumber slices, carrots or simple bread. You can also make it high in fiber by tossing in some blueberries or granola. You may also replace the full fat sour cream on tacos with Greek yogurt.

In general Greek yogurt is the great substitute for fatty ingredients like mayonnaise, butter and creamy cheese. Its taste is unique and can leave a refreshing aftertaste.

Regarding the price, it is true that sometimes, Greek style yogurts are more expensive than regular ones. However, if you are considering the health benefits of the yogurt you choose, then it is better to go “Greek”.