Change your diet in 2012

Want to change how you eat? You've got to do it one piece of food at a time.

Reducing your waist size doesn't take a miracle. It takes a lot of little steps. Wondering about the foods you should get rid of in order to transform your health and your weight through small dietary transformations? Keep reading.

Buttered Toast. It's relatively light tasting and seems innocent, but buttered toast could be adding unnecessary calories to your diet. Wave goodbye to the buttered side of life and welcome in a little honey, jam, or jelly on a piece of whole-wheat toast. It'll burst with flavour - not extra calories.

Chips. Like most every other fried food, Chips are unhealthy by nature. If you've got a hankering for something potato-based, opt for mashed potatoes or a baked potato. To get that French fry flavour, squirt a little ketchup on your baked potato or mashed potatoes and enjoy.

Having trouble trading out all your favorite foods for healthier alternatives? Go for one at a time! It takes lots of little steps to make big progress with your health.

Fried Chicken. It may be finger-licking good, but the grease on your fingers makes it clear that fried chicken doesn't do the body good. Instead of frying your chicken, go for the grill or bake your chicken. Doing this will instantly cut down the amount of calories and fat you consume at dinnertime.

Fudge Sauce. Heated up and dripped on a brownie or a pile of ice cream, fudge sauce is the epitome of delectable dessert topping. Shave off some calories without losing that sought-after chocolate flavor by trading our your beloved fudge sauce for chocolate syrup.

Hamburgers or Cheeseburgers. Don't worry - you don't have to give up the magnificent flavour and savour of burgers. But you will need to change the kind of meat you use to make your burger. Instead of the traditional beef burger, go for a turkey burger or a veggie burger. The meat (or lack of meat) is leaner than beef and has just as much flavour!

Macaroni and Cheese. It tastes amazing, satisfied children of all ages and stages, and only takes a few minutes to make. Unfortunately, macaroni and cheese is not the healthiest option for you or your children. For an equally easy option, cook some pasta and add some light and healthy marinara sauce. You may never want macaroni and cheese again.

Crisps. One of the most commonly criticized snack foods, crisps beg to be substituted with a healthy alternative. In comes popcorn. But not the buttery, fattening stuff you find in movie theaters. Instead, make it low-fat popcorn that is lightly salted. It tastes great and helps you avoid the long-term consequences of crisps.

Traditional Desserts. For the most part, there is nothing wrong with a little cake or ice cream. However, the traditional view of dessert is that more is better. To ward off weight gain from taking this traditional view of dessert, swap out your extra large portion of chocolate cake for a cup of fresh fruit or half a serving of your favorite dessert. Either way, you'll get the sweet you crave without going overboard on calories.

White Bread. No matter what is between the two pieces of bread, a sandwich will never be its healthiest with white bread. An easy way to boost your health on a regular basis is to toss out the white bread and go with healthy, whole-wheat bread. You can also trade out your regular pasta for wheat pasta to get another boost to your good health.

Artificial Sweeteners - the low down

What's the difference and what's it matter to you?

You know that getting too much sugar isn't good for you. So when you find yourself in a situation that demands a sugary treat, you often go for the artificial stuff, expecting it to be healthier for you. But are artificial sweeteners all they're cracked up to be, or would you be better off with the natural choice?

Read on to learn what you can expect to get out of natural sugar compared to the manmade alternatives.

Artificial Packs More Punch

You may think you can use as much artificial sweetener as you want, but be careful. As sugar substitutes are much sweeter than sugar, adding the same amount of artificial sweetener as you would natural sugar can ruin the flavour of your drink or favorite dessert.

Real Is Fatter

Compared to artificial sweeteners, real sugar has more calories, making it easier to gain weight when consuming real sugar. But that doesn't mean artificial sugars are fat-free. In fact, many people who primarily consume artificial sweeteners wind up gaining more weight than their real-sugar-eating counterparts. Why? Because they think since artificial sweetener has fewer calories, they can eat more. This leads to the consumption of more cookies, cakes, and other foods filled with useless calories.

They're Not Carcinogenic

When sugar alternatives first hit the market, there was a big scare that artificial sweeteners were linked to cancer. However, after a number of careful studies, researchers disproved this idea, as they found no definitive link between cancer risk and use of artificial sweeteners.

 All Are Considered Safe

In order to be on your grocer's shelf, natural and artificial sweeteners must meet approval by the appropriate regulating body. In America, this is the U.S. Food and Drug Administration, and the FDA has approved five artificial sweeteners: saccharin, sucralose, aspartame, D-tagatose, and acesulfame potassium.

 Fake May Improve Your Health

While the jury is still out, early testing has found that use of aspartame may actually give your health the upper hand. In a study at Oklahoma Medical Research Foundation, researchers found aspartame to be useful in providing pain relief to individuals suffering from sickle cell anemia, osteoarthritis, and multiple sclerosis. Only time will tell if these initial findings will hold up and artificial sweeteners will one day be used as a medical therapy.

You May Have Symptoms

Though artificial sweeteners haven't been found to bring about cancer or other dangerous and deadly diseases, they can have mild side effects on certain people. Some of the most common include an upset stomach and headaches. In the event you find yourself experiencing either of these symptoms, lay off the artificial to find out if that's the cause of your problems.

Moderation Is Key

For most people, eating natural sugar or using artificial sweeteners isn't going to cause big weight fluctuations or health problems. However, eating too much of any kind of sweetener - whether it is natural or manmade - is where trouble comes in. It is especially dangerous to consume excessive sugar if you're living with diabetes. Stay safe with your sweets by avoiding too much of any good thing.

Cholesterol - How to beat it

How you can put high cholesterol to sleep by hitting the gym.

Cholesterol is produced naturally by the body and gets fed to your body through all sorts of food. While a certain level of cholesterol is necessary to keep your body functioning properly, too much can be dangerous, and if it leads to a heart attack, excessive cholesterol can be deadly.

Want to know about one of the best ways to fend off high cholesterol? You'll need to put on your exercise outfit and head directly to the gym. Keep reading to learn why your lower cholesterol levels may depend on exercise and what you'll need to do in the gym to keep your levels low.

Lower, Higher

Through the exercise process, your body does two amazing things. It reduces the amount of low-density lipoprotein (LDL) cholesterol in your body and increases the high-density lipoprotein (HDL) cholesterol in your body. Why does this matter, and why do you want more of any kind of cholesterol?

Getting rid of LDL is obviously a good thing, especially if you consider all cholesterol to be bad cholesterol. But in the eyes of your physician, LDL truly is bad cholesterol, since it is responsible for the artery-clogging affects cholesterol is known for. HDL, on the other hand, is actually beneficial to your body. Though researchers are unsure exactly what makes HDL so helpful, it is thought that this kind of cholesterol pushes excess cholesterol out of the arteries, into the liver, and out of the body. Regardless of what makes HDL work, it has been proven to reduce your likelihood of heart attack.

But It Takes Lots

While exercise increases your HDL while lowering your LDL and helping you get better control over your overall cholesterol, it takes a good bit of exercise to really kill off cholesterol in the gym. So if you're accustomed to stopping by the gym when the mood hits you or when your schedule allows, you're going to have to change.

Instead of maintaining a rather lax exercise schedule, you're going to need to spend some time in the gym four or five days a week. Any kind of exercise is good, but spreading your exercise wings is best for fighting cholesterol. Therefore, spend time stretching out, getting plenty of aerobic exercise, and don't forget strength training. By going to the gym and working out most days of the week, your body will begin to get rid of unwanted cholesterol and create more of the good, heart-friendly cholesterol.

Better With Food

By itself, exercise will definitely have a positive impact on your cholesterol levels. But as great as exercise may be on improving your cholesterol levels, exercise alone will never be enough. For maximum cholesterol-killing ability, you're going to have to change how you eat.

An easy first step is to look at the labels on the foods you're eating. If there is a lot of cholesterol, toss it and grab something else. Prefer to not pay attention to food labels? There's an even better solution. Up your consumption of fresh fruits and vegetables and start making your own food instead of buying prepackaged goods that are more likely to be loaded with fat and cholesterol. You'll not only help your cholesterol levels, but you'll be better able to maintain your weight and will enjoy a sudden boost in energy that prepackaged foods simply can't offer.

Improve your body

How you can improve your body's performance in four steps.

It seems everybody who knows how to exercise has a tip or two on how to get your body to operate at its maximum potential. Which ones should you use? The ones that work for you. Believe it or not, most tried-and-true ways to get more from your body work. At least they work for a certain group of people.

Trying these different techniques will help you determine what it takes to help your body get to the next level of fitness and provide you with a better, stronger self.

Strengthen Your Core:

Just the name of your core should be enough to convince you of your need to keep it strong and healthy. When your core is weak, the rest of your body is at a distinct disadvantage. Add some muscle to your core with sit-ups, double crunches, crunches while resting on an exercise ball, and other core-strengthening and core-stabilizing exercises. The end result will be more than a good-looking set of abdominal muscles. It will be a set of good-looking abdominal muscles that supports you properly and efficiently in all endeavors you undertake - whether walking briskly through the airport with two carry-on bags tossed across your shoulder or going for a gold medal in Greco-Roman wrestling.

Get Vitamin D:

You've known for a long time that vitamin D is important for strong bones, and strong bones are important if you want your body to do its job as well as possible. Did you know that vitamin D is also important for another reason? Recent research shows that vitamin D may play a great role in whether an athlete is able to take his or her performance to the next level. Runners who underwent rigorous training reduced their sprint times by 7.4 percent with the aid of vitamin D, while their counterparts who did not receive vitamin D increased their times by a meager 1.7 percent. So if you want to get the most from your body, take a vitamin D supplement or get out in the sun.

Kick Back:

Taking some time off to relax seems counterproductive when you want your body to be stronger and more efficient. But if you don't take time to relax and get proper amounts of sleep, your body won't be there for you when you need it most. Instead, it will be ready for naptime. In addition to getting plenty of sleep, you should also relax your body during the day. By forcing yourself to let your limbs hang loose and your fingers drop carelessly, you stretch out your entire body and reduce your stress levels immediately. Take this time to breathe, and breathe deeply. Deep, focused breathing is a great way to reinvigorate your muscles with oxygen-rich blood, and it's easy to do. So relax a little now and your body will be ready to help later.

Drink It Down:

Water is one of your body's main building blocks, making up nearly three-fourths of your body mass. Are you getting enough of it? If not, you're putting your body at a disadvantage that is difficult to overcome with energy bars and electrolyte-filled drinks. When in doubt, drink water. It will give your body what it needs to stay strong and healthy, keep you from growing weak and faint, and will help you feel fuller faster, all benefits that help your body operate at its peak all the time.

Slow It Down

There are countless ways to keep your body from reaching and operating at its potential all the time. 

Stave off Diabetes

On the verge of diabetes? Eat right to keep it at bay.

When type 2 diabetes sets in, you can expect a life full of tedious and exact portion control, medications, blood tests, and injections. But what if you could catch diabetes before it ever set in, and thereby avoid all of these potential problems?

Thanks to a diagnosis of pre-diabetes, you can. If you're willing to change your diet.

Know the Numbers

With pre-diabetes, your fasting blood sugar level (level of sugar in your blood) is between 100 and 125 mg/dl. These measurements butt up right against the 126 mg/dl that indicates you're diabetic, and if you don't make some lifestyle changes, you can easily enter the land of diabetes. By watching what you eat, you can actually lower your blood sugar levels, preventing pre-diabetes from turning into type 2 diabetes.

Ready to sidestep diabetes by what you put in your mouth? Then sit down and take notes on your new diet plan.

Eat Less

If you're overweight and have been diagnosed with pre-diabetes, your first step toward a healthier diet that can reduce your risk for diabetes is to lose weight. The best way to do that is to look at how much you eat every day. Spend time eating out of boredom? You can't do that any more. If you're going to fight off diabetes, you're going to have to eat for energy. That means listening to your stomach and only eating when you're hungry and stopping when you're full. A few easy tips to help you do this include drinking a glass of water before each meal, going to bed earlier (this will prevent unhealthy late-night snacking), and chewing your food well and slowly.

Eat Better

Now that you're eating less food each day, you'll need to eat the right kinds of foods if you really want to help your blood sugar. Instead of greasy, fatty foods, go for something a little healthier. This means grilled or broiled instead of fried food, more fruits and vegetables, and leaner cuts of meat. It also means saying no on occasion, but there is good news about your sweet tooth.

Choose Wisely

While you don't want to stock up on cookies and cakes, you don't have to mark them off your list altogether either. With pre-diabetes, the secret to success is moderation and being choosy. That means only having a small slice of cake during very special occasions. And instead of going back for seconds, relish in the piece you had and enjoy it so much that you don't need a second piece.

Choose Daily

In addition to choosing which sweets to eat and when, you've got to make other dietary decisions on a daily or even hourly basis. Should you go with chicken or a hamburger? Baked beans or a salad? Find out what is in different dishes and opt for the option that has less sugar, fat, and calories. Low-fat, low-calorie options not look too appetizing? Then go for the hamburger. But only eat half of it and skip the fries. Tomorrow, give the chicken a try. Or better yet, give up meat one day a week and focus on getting more fruits and vegetables.

Eat Up the Gym

As you probably suspected, what you put in your body doesn't have the final say over whether or not your pre-diabetes will turn into type 2 diabetes. If you want to fend off diabetes and pull yourself out of the pre-diabetic realm, you'll also need to spend some time in the gym.

By working out regularly, you help your body make use of the food you eat each day. That way, your food gets burned off as energy instead of sitting around and increasing your blood sugar levels. So eat well, and make sure you couple your new eating habits with regular physical activity for maximum diabetes-fighting power.

Want some Whey?

Before you jump on the bandwagon, bulk up on your whey protein knowledge.

Considered one of the best protein supplements on the market, whey protein is accredited with building muscle, burning fat, providing antioxidants, and giving your immune system a boost. But does it do all this and more?

Maybe. Keep reading to find out what whey protein can do for you and what you can do to avoid any potential side effects that it may bring about.

Milky Substance

A protein found in milk, whey protein is exceptionally digestible. Because of this, most of the whey protein you ingest is used by your body. This is particularly useful if you're attempting to build muscle mass. Protein is required to build muscle, so the more of it you have in your body, the more opportunity you have to add some muscle weight to your frame.

And in case you're wondering, whey protein is indeed found in the milk you get in the cold aisles at your grocery store. Unfortunately, the protein is found in such a small amount in milk that it would be very difficult to consume enough whey protein through drinking milk alone to get the muscle boost you seek.

Cheese has even less whey protein, as it is removed during the cheese-making process. So if you really want to get some whey protein into your diet, you'll need a trip to your local fitness store to pick up some whey protein in powder form.

Drink It Down

In studies, whey protein improved strength, muscle mass, and lean body mass when combined with strength training. If you're considering using whey protein to bulk up, you'll need to make sure you do it right. The tough part is figuring out what exactly that means. Because while whey protein clearly helps build muscle, it is unknown exactly how much of the muscle-building stuff you should use on a daily basis.

During studies on whey protein, athletes consumed as much as 1.5 grams of whey protein per kilogram (or 2.2 pounds) of their weight. So if you weigh 75 kilograms (165 pounds) and are active on a daily basis, you may be able to handle as much as 112.5 grams of whey protein each day. But be warned. If you're not active enough to make use of all the whey protein, it will do what all the other extra calories do that enter your body: turn into fat.

Dangers

While most people can take whey protein without any adverse side effects, it is possible that you could suffer some complications from whey protein. Initial symptoms that your body and whey protein don't agree with one another include frequent thirst, cramps, nausea, excessive bowel movements, headaches, and bloating. As soon as you experience these symptoms, it's best to stop using whey protein.

Additionally, if you are allergic to milk, whey protein is completely off limits.

Because it is derived from milk, whey protein can cause the same allergic issues as drinking a glass of milk. And while whey protein is helpful for healthy people who are attempting to beef up, it can interact with medications, such as antibiotics and drugs that are used to treat Parkinson's disease or osteoporosis. Therefore, speaking with your physician before starting whey protein if you are taking other medications or have other health issues ensures you won't suffer any undesired complications.

Lactose Intolerant? No Problem.

While you can't use whey protein if you're allergic to milk, lactose intolerance won't keep you from enjoying the benefits of whey protein. So grab some whey protein powder and work your way to a bigger, better body.

Beetroot - wonder food?

Want to boost your stamina or lower your blood pressure? Try some beetroot.

When you were a child, your mother probably had to force-feed you beetroot at dinner. While this dark purple-red vegetable may have a strong flavour that didn't agree with your young taste buds, your mum was on to something. That's because beetroot has been found to have significant health benefits.

Whether you're an endurance athlete; are well over the hill; or if you suffer from respiratory, cardiovascular, or metabolic diseases, beetroot should be of special interest to you. What is it about beetroot that gives it such powerful qualities and how much do you need to consume to get its benefits? Your answers await!

Endurance Enhancement

Beetroot juice contains many essential vitamins and minerals, including potassium, folate, and vitamin C. Often mixed with other juices such as carrot, lemon, or apple to improve its taste, beetroot juice has an uncommonly high nitrate content. Thanks to that nitrate content, beetroot has some serious perks for those who drink it down. Scientists suspect that nitric oxide, the byproduct of nitrate, gives you the ability to exercise with less oxygen and gives you more energy than usual. This is possible because you can exercise for longer periods of time when less oxygen is burned by your muscles during exercise. Green leafy foods such as spinach and lettuce, as well as cabbage and radishes, are also rich in nitrates, but beetroot may be one source you've not tapped into yet. In the past few years, research has shown that juice from the beetroot has the power to increase your stamina, allowing you to exercise up to 16 percent longer than your normal limit. Yes, 16 percent. Starting to thirst for some beetroot juice yet? Then keep reading.

Drinking beetroot juice a few hours before training seems to give athletes a boost in their performance that can't be achieved through additional training. Studies have shown that individuals who drink two cups of beetroot juice daily for a week improve on their race times by one to two percent for a set distance.

While this may seem like a small amount to some, this is very significant for elite athletes for whom every second counts. Not a world-class athlete? Don't leave beetroot juice on the shelf. It may be just what your body needs to make exercising more tolerable or even enjoyable.

Reduce Blood Pressure

If you're looking for a natural, home remedy to lower your blood pressure, look no further than our good friend, beetroot. Because on top of enhancing your athletic performance, the nitrate found in beetroot juice has been found to lower your blood pressure, cutting your risk for stroke or heart attack.

A recent study found that drinking two cups of beetroot juice a day keeps your blood pressure in check for up to 24 hours. While this study was small and did not take place over a long period of time, the results are fascinating and warrant additional research into the relationship between beetroot juice and cardiovascular diseases.

More than Root

If you want to amp up your workout routine or lower your blood pressure, beetroot juice can't be the only weapon in your arsenal. To achieve these goals or overall health, you'll need to go with a healthy, varied diet full of fruits and vegetables, and exercise on a regular basis. Otherwise, all the beetroot juice in the world won't be enough to give you good health.

No Mas, Por Favor.

Beetroot juice is a great addition to your diet. Just be careful. Drinking too much of it can lead to purple urine, abdominal cramps, or diarrhea.

Baby steps to a better diet - eat well in Bristol

Big diet adjustments have you overwhelmed? Then start with baby steps.

Whether you need to change your diet in order to shed pounds or improve the health of your heart, it can be hard to know where to start. If you've set a weight loss or health goal for yourself, the best way to achieve and maintain that goal isn't to completely overhaul how you live your life overnight. You're more likely to maintain good habits if you start out slow and steady.

So what baby steps can you take to make a healthy diet a life habit instead of a mere goal?

Sip on This

It may sound simple, but drinking more water is a great goal to get your healthy lifestyle started - especially if you love soda. Did you know that if you drink two glasses of soda every day for a year, you will gain 24 pounds? Sound crazy?

Consider this: The sugar found in sodas, caffeine products, and juices taste great, but these drinks may actually make you thirstier instead of quenching your thirst like water does. That's why you wind up downing glass after glass of soda when you go out to eat.

Try replacing at least one soda a day with a cup of ice water. You'll cut out excess sugar and calories, and the cold water will help you burn calories by forcing your body to warm up the water. If you simply can't cut soda completely out of your diet, drink diet soda instead of regular.

At the same time you're cutting soda out, you should also switch to skimmed milk.

Even drinking one-percent milk adds hundreds or thousands of grams of fat to your body each year. Skimmed milk may taste a little different, but it still has the same amount of vitamins and minerals and less fat. If you're currently drinking whole milk, switch to two percent. Give it a few weeks, and then jump to one percent for a couple weeks, and finally work your way to skim.

Go Color

When you think of colorful foods, don't think about red velvet cake or green icing. Think about fruits and vegetables. Having a colorful plate at each meal is a healthy thing to work toward, so take small steps to add them into your meals and snacks. If you find yourself reaching for chips or cookies at snack time, try an apple or baby carrots instead. And don't worry about becoming a vegetarian. Including at least one fruit or vegetable at each meal will help you take great strides toward a healthier diet.

Stay Balanced

Breakfast is often overlooked and forgotten. After all, many people are too busy in the morning to sit down to eat or perhaps they just aren't hungry first thing in the morning. However, eating even a small breakfast can make a big difference in your health. Skip breakfast, and you can expect to be extra hungry when lunch rolls around, causing you to overeat and add extra, unneeded calories to your physique. Don't think you can become a breakfast eater? Go with a small piece of toast, a hard-boiled egg, or a spoonful of peanut butter to get started.

Also, be sure to include healthy snacks as part of your day, and don't let more than a few hours go by without food. Otherwise you will suffer the same fate as if you didn't eat breakfast. You'll become overly hungry and eat more than necessary at the next meal.

Other small changes to make in your meals include using olive oil instead of butter, switching to whole grain breads and pastas, and checking nutrition labels to reduce sodium and sugar in your diet. But don't sweat making all these changes at once. Remember - baby steps!

Keep Your Body in Check All Year Long - Tips for Bristolians

A few reasons you should eat well from January 1 to December 31.

Life is one huge seasonal event. Spring turns into summer, summer to autumn, autumn to winter, and winter to spring. As you pass through these seasons, you go through your own seasons: from being a toddler to a child, the teenage years, and adulthood. And while the world and your age may operate seasons, your eating habits should stay sure and steady throughout the year.

Why? Good question. Here are a few answers to help you stay on track with your healthy eating ways.

Swimsuit Season Is No Surprise

Have too much to do each day and not enough time to figure out when you should start your swimsuit exercise and diet regime? Then why not stay in swimsuit shape all year long? That way, if you just happen to take a trip to the tropics in mid-February, you will get to have to wear your most flattering swimsuit instead of that unappealing sweat suit you've had since high school.

Not planning to hit a tropical locale during the cold months? You'll feel comfortable enough in your own skin to hang out at the indoor pool when a company trip has you living in a hotel for a few days.

Consistency Does the Body Good

Imagine dropping dirty oil into your car's engine for a few months every year. Even with six or eight months of feeding your car the best oil available, the dirty old oil will gradually wear your car out. The same is true for your body. In order to get the most from your body, you need to maintain a healthy weight all year long, throughout every season. It may not be easy to lay off those fattening comfort foods during the cold winter months, but your body will thank you.

Energy Up

When you wake up and the weather is dreadful, it can be difficult to get out of bed and get moving. Gain some extra pounds during the cold months, and it will be even harder. That's because it takes more energy to move your heavy frame than your lighter, more svelte frame. Help make it easier to get out and about by feeding yourself healthy calories that provide energy to get through the day. Leave the extra, unnecessary calories alone - unless you're looking for a way to have less energy.

Farewell, Seasonal SADness

Each year, folks around the globe suffer from seasonal affective disorder (SAD) during the darker, colder months. With SAD, you experience light symptoms of depression that make you feel tired for no reason. Eat the right foods and maintain a healthy weight, however, and you will have increased energy and a better outlook on life, making it possible to fend off SAD. In the event you do experience a bout with SAD, your healthy weight can cause the episode to pass faster.

Guilt, Be Gone!

If you've ever let your weight go up and down, you know what happens when it's on the up and up: guilt! With year-round weight management, that self-loathing goes bye-bye. In its place is a confidence you've never experienced. And while others are wondering how you're saying no to a third piece of pie, you're content knowing the benefits of staying healthy 365 days a year.

Make It Happen

Want to keep your body in tiptop shape every day of the year? Then you're going to have to make some changes to how you operate. Try the following tips to maintain a healthy weight from now until this time next year:

•                get rid of fattening foods that are hard to resist

•                tell your loved ones what you're doing and encourage them to get onboard

•                make your own food as often as possible

•                adopt an exercise routine that you can maintain

don't get upset when you eat more than you should, but use it as a learning experience to avoid doing so next time

Top 7 Weight Loss Mistakes Revealed

Seven Mistakes People Make When Trying to Lose Fat


1. They fail to consider the consequences of their actions.

Alwyn Cosgrove (one of the top trainers in the business) once said, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you’re a hit."

2. They neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.

If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, “Store fat!”, and you won’t make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.

3. They train like it’s the 80’s.

Yes, I know. Eighties music is popular again. But that doesn’t mean ineffective training methods from the 80’s like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.

4. They don’t take 30 minutes to plan their next day’s food intake.

If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that’s a recipe for fat loss disaster. You are bound to eat something processed if you aren’t prepared. You will lose the fat burning benefits from yesterday’s workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.

5. They don’t eat enough vegetables.

It`s now pretty much common knowledge that you should eat fibrous vegetables at every meal to assist your fat loss efforts. By doing so, you’ll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.

6. They screw up their hormones with poor lifestyle choices.

If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss, as I believe this is the underrated key to building your best body ever.

7. They don’t plan and monitor their training sessions.

If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren’t recording your workouts and eating habits, then you aren’t losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It’s guaranteed to get you lean.

Try a programme to get you burning fat straight away, and it could be cheaper than your gym membership! >>Go Here<<

The Clean 15; The Dirty Dozen - Weight Loss in Bristol

Just read some more research about non-organic veggies and fruits.  I have often times heard people say that eating Organic is so hard, expensive, etc.


There are 15 fruits and veggies that you can eat that are “clean,” EVEN IF YOU ARE NOT EATING THEM ORGANICALLY!!! (#1 is “cleanest”/least amount of detectable pesticides, per research)

The Clean 15

 1. Onions
 2. Corn
 3. Pineapples
 4. Avocado
 5. Asparagus
 6. Sweet peas
 7. Mangoes
 8. Eggplant
 9. Cantaloupe (domestic)
 10. Kiwi
 11. Cabbage
 12. Watermelon
 13. Sweet potatoes
 14. Grapefruit
 15. Mushrooms

And then, the “Dirty Dozen.”  These are the ones that research has shown you should buy organic, if pesticides concern you:

The Dirty Dozen

 1. Apples
 2. Celery
 3. Strawberries
 4. Peaches
 5. Spinach
 6. Nectarines (imported)
 7. Grapes (imported)
 8. Sweet bell peppers
 9. Potatoes
 10. Blueberries
 11. Lettuce
 12. Kale/collard greens

5 Foods You Must Avoid - Weight Loss in Bristol

Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health.  However, not everyone can benefit or wants to shop healthy.Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.
 
 
Food #1 Low-fat Foods

Food labelling can be very deceptive when it comes to food geared for weight loss. Low-fat foods are one of the products to be careful about. Just because the food says "low fat," does not mean the food is low calorie. Be sure to check the label and see how many calories are typically in the product. Most people associate low-fat foods with lower calories, so they tend to eat more. Do not be fooled by this deceptive labelling technique.
 
Food #2 Sugar-Free Foods
 
Sugar-free foods are geared to people with diabetes or at risk for developing diabetes. Sugar-free foods have low calories and no sugar. 

However, look at the label under sugars, and you will see something interesting. Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness. Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories. Sugar alcohols carry between 1.5 and 4 calories per gram. Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much. 
 
Food #3  Commercial Smoothies

Normally, smoothies are associated with healthy eating. They have skimmed milk, fruit, and yoghurt, so they are considered a great, healthy food.  Some commercial smoothies, however, have many hidden calories from extra sugar. Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content.  Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added. This eliminates the fibre that is found in the skin of most fruits. My advice: Make your smoothies at home, and leave the commercial smoothies on the shelf.
    
Food #4 Commercial Yoghurts

Yoghurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health. Look at the label again, and you might see something surprising. When looking at the label, some of the first few ingredients in yoghurt are different forms of sugar. All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat. So again, read the label and see exactly what is in the product before you choose the yoghurt of choice.
 
Food #5 Sugary energy drinks including items with added vitamins and minerals
 
Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts. Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later. Also, some drinks that have added vitamins and minerals, can have loads of sugar as well. So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.

Food #1 Swiss Chard

Ageing can create many different problems for people. Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the ageing process. Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable. Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight. These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.

Food #2 Pepper, Especially Capsaicin

So most of you are probably asking why pepper is on the list. Pepper is a zero-calories food that can add a lot of flavour to your foods. Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties. It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.

Food #3 Wheatgrass

There are plenty of juices out there that contain Wheatgrass which is chock full of vitamins and minerals that will keep you healthy. Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections. Not only does this food contain essential vitamins and minerals, but it also is a complete protein. This food is full of the essential amino acids that our bodies require for building muscle. The high concentration of vitamins helps protect the body from stress that our bodies are under daily.

 
Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.  B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper. The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fibre, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.

Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

Saving empty calories - Seasonal booze - Lose Weight in Bristol

Turning your fat-filled mixed drinks into something on the thin side.

If you're trying to lose weight or are just trying to maintain a healthy weight, you already know that desserts, fast food, and other high-calorie foods should be avoided. But while you may worry about what food you eat, don't forget that many drinks, including mixed alcoholic beverages, contain a high amount of fat.

So if you're looking forward to enjoying a cocktail on your next girl's night out - or you aren't afraid of your feminine side, you'll need to be careful about how many calories you swallow with your mixed drinks. The good news is that low-calorie mixed drinks are available.

Best Bet

So what are the low-calorie options when it comes to mixed drinks? First of all, choose cocktails mixed with club soda, fruit or vegetable juices, water, coffee, tea, sugar-free syrups, or artificial sweeteners. Avoid drinks with high liquor content - especially sweet liquors, since an ounce of the sweet stuff contains as many as 125 calories. Cocktails mixed with more than one liquor are also bad news. Don't believe it?

Consider this. The Long Island iced tea cocktail is made with several mixers and contains 780 calories per drink. In case you've forgotten, you probably only need 2,000 calories per day. Drink one Long Island iced tea, and you've killed more than one-third of your daily calorie allotment. And if you're really keeping score, a McDonald's Big Mac has a meager 540 calories by comparison! Seeking a better option? Go with a Bloody Mary, a Manhattan, or a highball, any of which contains around 150 calories per serving. Or try a flavored liquor on the rocks. These contain the added flavors you enjoy without the calories of added sweeteners.

More Than Just Calories

Unfortunately, when it comes to alcohol, it's not just the calories you have to consider. When you drink alcohol, it reaches your liver and is changed to acetate, a molecule that protects you from alcohol poisoning. Wonderful as this is, your body burns acetate before it burns fat. So every sip you take of alcohol causes your metabolism to stop burning fight and start burning acetate. How much can your metabolism slow down when you're drinking? Up to 73 percent. As you may suspect, this can dramatically increase the amount of fat in your body.

Besides the number of calories in mixed drinks, it is also important to remember that cocktails, like any alcoholic beverage, will lower your inhibitions, causing you to drink or eat more. In the end, these high-calorie drinks can put you in a mood for equally high-calorie foods.

Big, Fat Numbers

Not interested in turning your fattening and favorite alcoholic drink into something a little bit lighter? Then you can prepare to deal with a lot of extra calories. How many? Look below to see how many calories are in some of your favorite drinks.

•                Bloody Mary (5 ounces): 118

•                Chocolate Martini: (2 ounces each of vodka, chocolate liqueur, and cream; 1/2 ounces crème de cacao and chocolate syrup): 438

•                Cosmopolitan (4 ounces): 200

•                Eggnog with Rum (8 ounces): 370

•                Gin and Tonic (7 ounces): 200

•                Green Apple Martini (1 ounce each of vodka, sour apple, and apple juice): 148

•                Hot Buttered Rum (8 ounces): 292

•                Hot Chocolate with Peppermint Schnapps (8 ounces): 380

•                Long Island Iced Tea (8 ounces): 780

•                Mai Tai (6 ounces) (1.5 ounces rum, 1/2 ounces cream de along, 1/2 ounces triple sec, sour mix, pineapple juice): 350

•                Margarita (8 ounces): 280

•                Martini (2.5 ounces): 160

•                Mimosa (4 ounces): 75

•                Mojito (8 ounces): 214

•                Mulled Wine (5 ounces): 200

•                Pina Colada (6 ounces): 378

•                Rum and Cola (8 ounces): 185

•                Screwdriver (8 ounces): 190

•                Skinny Girl Margarita (4 ounces): 100

•                Spiced Cider with Rum (8 ounces): 150

•                Vodka and Tonic (8 ounces): 200

•                White Russian (2 ounces vodka, 1.5 ounces coffee liqueur, and 1.5 ounces cream): 425

Think before you drink!