Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
Affichage des articles dont le libellé est healthiness infos. Afficher tous les articles
Affichage des articles dont le libellé est healthiness infos. Afficher tous les articles
mardi 22 septembre 2015
Jessica Alba's Bit of Suggestions For individuals that Loathe for you to Workout.
The solution lies in the woman 5: 15 a. m. wakeup needs sizzling pilates consultations a few instances per week. If you think that is certainly tremendous beginning, Jessica entirely believes, declaring, "I have to have a security alarm as well as a really sturdy gourmet coffee. " Even though your lover admits she has not just a fan involving likely to the gym, similar to the majority of us, it does provide the woman the vitality to help jump-start the woman evening. "There's a thing good regarding me personally time. The most fruitful considering typically happens during or maybe after a exercise. "
In addition to hitting the gym, even so, Jessica additionally exposed part of the woman key to help remaining healthy and fit can be via the woman diet plan. Your health-conscious mama distributed which she is minimizing beef because of its have an effect on environmental surroundings and is trying a more plant-based diet plan. Even though definitely not a number of us could be prepared cut available beef or maybe awaken beginning to get a exercise, we would likely test an additional alternate referred to as Your Mindfulness App. "You are able to do a 3- or maybe 5- or maybe 15-minute yoga... and detachment, " Jessica said. At this point, this particular app looks like a thing we can easily get on aboard having!
Read the whole job interview within the Sept 2015 matter involving SELF magazine as well as find out far more regarding Jessica's conditioning program below.
-----------
healthiness
healthinessfit infos
fitness
weight loss
healthy weight loss recipes, healthinessnutritions, healthy smoothie recipes for weight loss, healthiness infos, healthy soup recipes for weight loss,
mardi 16 juin 2015
healthinessfit:how hospitals attract the medical tourism .healthiness,healthiness nutritions
 |
medical tourism is one of the biggest growing trends in the medical industry. Instead of attending the local hospitals, people move across the borders of the United States for their procedures. There is a whole list of reasons for people to do so, including services world-caliber, uniform prices, and the possibility of using the procedure as an opportunity to take a vacation.healthiness,healthinessfit
Attention world-caliber
in the competitive field of medicine, will be of surgeons and doctors that are best to their practice than the other. It is a tourist doctor means taking advantage of the ability to compare the staff in order to make an informed decision as to who will be the most suitable person to carry out the surgery. The local cardiac surgeon may be the high surgeon of his condition, but could be more skillful surgeon in the State next more than you can carry out its triple bridging to a similar tax. A medical tourist never has to resolve relative near their homes, it may well be taking active part in their health care.
A uniform pricing
because medical tourism is a competitive industry, the hospitals provide that the taxes for their various procedures transparent. This means that you can compare prices between the different facilities to find a to provide services tailored to your budget. Another advantage of this feature is not having to go through an insurance company to calculate how much you will need pay out of pocket for a surgery. Because the prices are public documents, the facilities in competition with one another on the pricing of its procedures and services. This means you can travel abroad for surgery and pay about $10,000 less, including lodging and air tickets, as you would in the United States.
Take a vacation
surgery are stressful. The industry of medical tourism seeks to reduce the stress caused by the frame as an excuse to take a vacation. Instead of spending their time between procedures lying in a hospital bed, or to return home to cope with the difficulties of everyday life, you could explore a new country, the investigation of the best food in most of the exotic places. That transforms the surgery of something to be dreaded in something exciting. Most of the time, these trips to medical tourism are less expensive than to remain in the local hospital.
More than 750,000 Americans involved in the medical tourism each year. The industry will continue to arrow over the coming years as more and more hospitals respond to this increase of the consumer population.
healthinessfit,healthiness nutritions,healthiness
You want to gain height? These methods can help you reach, if you feel .healthinessfit,healthiness nutritions ,healthinessfit infos
frustrated and really happy with its current size, then it is good article for you. There are many approaches you can do that will help you truly to the increments in the heights. Take listen to the people who tell him that there is no way for you to become larger, as there are many methods.healthinessfit
Starting with certain proven approaches such as the below, is what will help you really get quick workshop. To begin to change their size for good. The main that you must understand and is not the activity. There will be a workshop continuously day after day sitting on the table.
Your body needs no less than four days of physical action. That the amount of exercise is something that will help you to change your own height normally, quickly and effectively. Tensing your body is one of the best activities you can do. You must begin by focusing on certain stretches and positions for your body. The back, in the spine, legs and in the Middle East are the places that you may find your further development.
Secondly, you need to commit themselves to eat more and better health. You remember when you were younger and more your people would like ask eating your vegetables, even though it has not changed. It is an important factor in the growth in height, you should begin to eat healthier and get the good types of food.
You can start by choosing more of biological products, vegetables, meat, whole grains and dairy products tilt low content in bold. Therefore, eating these types of food is something that will help you develop your height more quickly. Continue to eat correctly and maintain their new dosing schedule eating set. Diet plays an important role in its development.
When you keep on a regime unbalanced, YOU SHALL BE certainly did not achieve its goal of more large. You will need equipped with the tools to develop their height. Your body needs a lot of minerals, and protein supplements for more senior. While try their hardest to eat more foods that contain these.
Proteins and amino acids are the building blocks of our body. Make a priority to include these specific types of foods in your diet. You also need to know the amount of calories and foods that you meet. For more small meals throughout the day will help your growth. Less frequent, larger meals means that your body is not to obtain the continuous supply of nutrients you need.
Including the methods and the tips above can certainly make big profits of height and begin to grow today. However, what most people's absence is the reader to begin to implement these things. Perhaps you have been to and disturbed on its size, but not be. There are many ways that have proven their effectiveness and most importantly, are the subject of security.
Say and to do something are two completely different things, turn your negative thoughts and practices in something positive today. You can get higher, you just need to take certain measures and begin to do so.
to view more awesome articles click here:best healthinessfit infos,healthiness,healthinessfit healthiness nutritions
jeudi 16 avril 2015
Your next challange: maintain weight
If you've reached your goal weight in the last 12 week, well done, but the journey does not end here.
Weight management is a lifelong commitment but you’re over the hardest part. The longer you stick to your new lifestyle, the more normal it will feel. Our advice about how to lose weight in this 12-week guide can also help you to better manage your weight in the longterm. Below are some of the common features among people who have lost weight and have been successful at keeping it off:Stick to lower-calorie eating
In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories than before their diet.
Keep planning ahead
Maintain your healthier eating habit regardless of changes in your routine, such as eating out, weekends or holidays. By planning ahead, you’re less likely to slip up.
Eat breakfast
Research shows that breakfast can help people control their weight. Having breakfast can help you avoid getting too hungry and snacking later on.
Stay active
Studies show that people who’ve lost weight and kept it off typically do 60 to 90 minutes of physical activity most days of the week while not overeating.
Keep using the chart
Keep using the food and activity chart to help stay in control of your calorie intake and exercise. It will help prevent your calorie count from creeping back up.
Watch your weight
Weigh yourself regularly, for example once a week, to help you stay on track and correct small weight gains before they become serious relapses.
Get support
Get family and friends to support your new healthier lifestyle, whether it’s by helping you make healthier food choices or getting active and doing some exercise with you.
Stay consistent
Stick to your eating and activity plan seven days a week. Don’t be tempted to ease off at the end of the week or during holidays.
Keep it interesting
Variety is the spice of life, so if you feel yourself slipping back to old ways, mix things up a bit. Buy a new healthy cookbook, sign up for a healthy cooking course or try a new activity.
Set SMART goals
For behaviour change to be long-
lasting, a simple goal-setting
technique called SMART can help.
weight, try to be SMART about it.
SMART stands for:
• Specific: your goal should be
precise, ‘I will run three times this
week’, rather than general, ‘I will
exercise more’
• Measurable: your goal should be
measurable
• Achievable: break down your
overall goal into easy mini-goals
• Relevant: choose goals that apply
to your circumstances
• Time-specific: set yourself a time
scale for achieving your goal
What should I eat now?
As a guide, the average man needs
about 2,500kcal and the average
woman needs 2,000kcal a day to
maintain their weight. If you’ve
now reached a healthy weight, you
may want to increase your calorie
intake. But do it by small amounts
to avoid putting on weight again
and remember to keep active.
mercredi 15 avril 2015
Losing weight Getting started - Week 12
Congratulations on reaching Week 12. You did it!
Over these past three months you’ve worked hard to adopt new healthier habits. As you’ll have discovered, old habits are hard to break. Whether you’ve reached your target weight or want to keep going, this week you have something to celebrate. But this isn’t the end, it’s just the start of your new healthier lifestyle. You’ve achieved so much – there’s no going back now. Keep going!Your actions for Week 12
• You promised yourself a non-food
reward if you finished the course. So go
on and treat yourself – you deserve it!
• You’ve learnt a lot – share your
success and your tips on the weight loss
forum
• Keep using the food and activity chart
for as long as you want to continue
losing weight or to maintain your
current healthy weight
Did you know?
Studies show that reducing your time
sitting down will help you lose weight.
Not only should you do more structured
exercise, like running or cycling, you
should try to be more active generally.
That means spending less time sitting
in front of the TV, using a computer or
using the car for short journeys.
Exercise motivation
When you start a new exercise regime it’s normal toexperience some soreness.
Muscles you didn’t even know you had are giving you grief and it may all feel
like a bit of an uphill struggle. And it’s
not just your body. One of the biggest
barriers to getting into an exercise
routine is your mind. We are creatures
of habit, and if you’ve not done much
for a while, finding the motiovation
to get up and go can be a real mental
battle.
But don’t be discouraged. You’re going
through the beginner’s pain barrier and
after a week or two, this should be a
distant memory.
If you feel your enthusiasm dipping at
any point, here are our top 10 tips to
boost your motivation:
1. Be realistic. Remind yourself
that you want to become more
active because it’ll help you become
healthier and lose weight. It’s a crucial
component of your 12-week journey.
2. Schedule it. Plan your exercise
at the start of the week and put it in
your diary. Planning in advance when,
how and where you will exercise
will increase your chances of making
physical activity a normal part of your
lifestyle. Even simple approaches like
laying out your running kit or packing
your gym bag the night before can help .
3. Pat yourself on the back. Look
back at your weekly food and activity
chart to remind yourself how much
you’ve already achieved.
4. Spread the word. Share your plans
and achievements with other people;
you’ll feel obliged to keep going!
5. Phone a friend. Find a friend or a
relative to exercise with, or perhaps
join a group or club. A workout buddy
can provide feedback, support and
entertainment – they also put pressure
on you to turn up!
6. Pump yourself up. Music is a great
motivator so pick your playlist, plug
your headphones in and listen to your
favourite workout songs while you
exercise.
7. Be flexible. Change activities if
you’re not enjoying them. If cycling
isn’t doing it for you, why not go
swimming or even try some fitness
classes at the gym instead.
8. Remember, the hardest part of
exercising is getting out of the door –
so once you’ve passed that hurdle, it
should be plain sailing.
9. Set goals. They don’t need to be
grand achievements. For instance, try
to walk a little bit more each day, take
the stairs instead of the lift or walk part
of the way to work. Keeping a written
record of these mini-goals can help you
to see your progress over time.
10. Reward yourself. Set yourself
non-food rewards for achieving stages
along the way. There’s nothing like an
incentive to spur you on!
mardi 14 avril 2015
Ways to get fit for free
The fitness secret for free is to use every opportunity to be active.
Armed with a bit of get-up-and-go and good planning, you can be fitter than ever without spending a penny.Walking
Research shows that people who fit moderate activity, such as walking, into their daily life burn more calories than those making weekly visits to the gym.
Cycle to work
Cycling to work is one of the easiest ways of fitting exercise into your day. It also saves you money on travel costs.
Park games
Park games such as ‘It’ are ideal for all the family to get active together and burn calories while having fun. Skipping
Skipping can be done anywhere at any time. The average person will burn up to 200kcal skipping for 15 minutes.
Trim trails
Trim trails are made up of simple pieces of exercise equipment dotted around parks and recreation areas. Green Gyms
Work up a sweat digging, planting and path-clearing at one of 95 free Green Gyms around the country run by The Conservation Volunteers.
Park football
Provided you can work up the bottle to join a group of strangers for a kick about, football is both an excellent way to get fit and to make friends.
Mall walking
Aimed at people who don’t normally walk very much, ‘mall walking’ is brisk walking through shopping centres.
Contact your local authority
Your local leisure centre may offer initiatives such as free classes to encourage people to get in shape.
Calorie burn league table
The more energetic the activity, the
here’s what someone weighing
70kg would burn in 60 minutes:
• brisk walking (3.5mph): 266kcal
• breaststroke: 700kcal
• badminton: 315kcal
• cycling (12mph): 560kcal
• running (6mph): 700kcal
• park football: 490kcal
• aerobics class: 455kcal
• yoga (hatha): 175kcal
Chock horror!
How long does it take to burn
off the calories in a Snickers bar
(319kcal)? You might be surprised:
• Running (6mph): 28min• Cycling (12-14mph): 35min
• Park football: 39min
• Breaststroke swim: 28min
• Walking (3mph): 84min
These times are based on a person
weighing 70kg. Lighter people will
take longer to burn off the same
number of calories
lundi 13 avril 2015
Weight loss plateau
Healthy food and exercise eats, but you stopped losing weight? This could mean that you have touched the dreaded "plateau weight loss".
Before you get too discouraged, you should know that it’s normal for weight loss to slow and even stall for a while. That is because your body has adapted to your current programme, and has learned to cope with the same energy demands while burning fewer calories. Perhaps it’s time to review your current programme and see if you need to shake things up a little. Here are 10 ways to deal with a weight loss plateau.Hang in there
If you’re burning more calories than you take in then sooner or later you will continue to lose weight. You may still be losing weight but it’s too small to register on the scales yet.
It’s not all about weight
You may have stopped losing weight but it’s only temporary. Think about all you’ve achieved – you’ve brought your weight under control, you’re eating healthier and feeling more energetic.
Calorie creep
One of the most common reasons for weight loss slowing is that your calorie intake can start to creep up again over time. Check your portion sizes haven’t increased and make sure your calorie counting is accurate.
Start exercising
Regular exercise is one of the best ways of shifting those extra stubborn pounds that diet alone can’t budge. Find something you enjoy and that you can fit into a routine.
Step it up
Your body adapts quickly to a new exercise programme and learns to produce the same effort while burning fewer calories. You may need to step it up.
Try something new
Try different activities to work other muscles. Not only will change keep you motivated, new exercises will force your body work harder than it’s used to.
Be strong
Muscles are very good at burning calories. Regular muscle-strengthening activities, including heavy gardening and weightlifting, will give your weight loss a boost.
Reboot your motivation
If your motivation is flagging, think back to the start of the programme and your reasons for losing weight. Also, ask friends and family for support.
Do you still need to lose weight?
Check your BMI to see if you’re a healthy weight. If so, it shows you’re already a different person even without further weight loss.
See your GP
Your GP can do tests to rule out any conditions that could be causing your weight loss plateau as well as discuss other weight loss advice.
Diet-friendly dinner party
Entertaining friends at home is a
great way to keep control of what’s
on the menu and avoid temptation.
Try this meal plan:
Starter – Mexican bean and
tomato soup (117kcal)
Main – Prawn jambalaya (323 kcal )
Dessert – Lemon and raspberry
trifle (188 kcal)
Grand total: 628kcal
See the Change4Life Meal Mixer
for these recipes and many more at
http://nhs.uk/c4lrecipefinder.
Cooking with oil
Oil is a calorie heavyweight, so
watch how much you use when
cooking. A tablespoon of vegetable
oil contains about 120kcal. Just a
few more tablespoons of oil - and
that includes healthier oils such as
olive oil - can add hundreds of calo -ries to your meal. Always measure
cooking oil rather than pouring it
from a container: this will help you
vendredi 10 avril 2015
Losing weight Getting started - Week 11
Weight Loss: Congratulations to reach 11 weeks. You're a star!
If you began Couch to 5K in Week 2, you will have completed the plan last week. Well done. To keep going, download our 5K+ running series. If you’ve been exercising and eating well but have stopped losing weight, you may have hit a weight loss plateau. Don’t worry, it’s common. This week we’ll tell you what causes your weight loss to stall and explain how to deal with it.Your actions for Week 11
running to the next level with the 5K+
running podcasts
• To inject some fun into your weekly
physical activity, why not recruit an
exercise buddy?
• Cook a healthier meal for friends in
Week 12. It’s a chance to share what
you’ve learned, and celebrate what
you’ve achieved
Did you know?
It’s a myth that you can burn body
fat from just one area at a time.
When you lose weight, the fat loss
occurs throughout the body.
You can tone specific areas – such as
your abs – but without weight loss, it
will still be underneath a layer of fat.
jeudi 9 avril 2015
How to beat comfort eating
It’s easy to turn to food when you’re stressed, upset, or simply bored.
Recognising comfort eating
To help spot when you’re comfort eating, keep a food diary for a few days. Whenever you eat something, record your mood and how hungry you are on a scale of 1 to 10. If you find you’re eating in response to negative emotions rather than hunger, chances are you’re comfort eating. Now, make a “trigger” list: a list of the feelings and circumstances that tend to spark your comfort eating.
Dealing with comfort eating
Think about how to change or avoid the circumstances that prompt negative feelings, which in turn lead to comfort eating. If your commute to work leaves you stressed and reaching for a snack, for example, can you find a new route? It’s not always possible to avoid difficult feelings, but if you find yourself snacking or craving certain food, it can help to follow a routine. Ask yourself: am I really hungry, or is this comfort eating? Then, wait 30 minutes before eating. Often, you’ll realise that it is really emotional comfort, not food, that you need.
10 comfort eating triggers
Once you’ve identified what sets
off your comfort eating, you can
start to tackle it. Here are 10
common triggers:
• Work stress
• Loneliness
• Money worries
• Bad weather
• Tiredness
• Arguments with your partner
• Boredom
• Sadness
• Unemployment
• Health problems
Non-food comfort fixes
• Take your mind off food with some reading
• Listen to a favourite song
• Write down a fun thing you’re going to do today, or this week
• Watch a movie
• Phone a friend
• Go for a walk
• Clean the car
• Have a bath
• Surf the web
• Do some breathing exercises
• Do some exercise
mercredi 8 avril 2015
How are you getting on? Tips for diet success
You have followed this advice for almost 10 weeks and will not always be easy. Here are some tips to keep you motivated.
Help - I was wrong Solution: Expect setbacks
are expected to give when temptation to time, but do not let it become an excuse to stop trying to lose weight. So if you had a slice of chocolate fudge cake to work today, I pick it up, leave it behind, move forward and back in the car now.
Help -'m still hungry Fix:fiber fill
No need to feel hungry when it comes to losing weight. Make sure you stick to your daily calorie limit. Do not be tempted to consume less. Fill in low calorie foods rich in fiber like everything I can. They are best to avoid hunger and make you feel full longer.
Help - I do not think I can be on
Fix: Reward yourself
healthy habits can sometimes feel like a tough job Try yourself a series of mini-goals as you progress in your weight loss journey Mini objective... You can be what you want it does not have to be related to the weight each time you make a mini-goal, give yourself a non-food reward
Help - I lost weight but not inches Fix:
... Be distribution body fat every patient is different, so the inches come off a little different too. Initially, you can lose weight without losing inches. Be patient, and inches will fall over time. You will soon realize that your clothing is loose . and research agency thinner
Help - Fix stopped losing weight ':
Try something new for increasing weight loss might have been very well lose weight, but for the last week or two scales remained the same this is. Plateau feared losing weight. Do not worry, this is normal. Make sure you stick to your calorie limit. You forget to grab a snack here or there, or exaggerate their parts? In addition, it can really help revive things make a little more exercise, or try a different type that challenges your body in new ways.
How to avoid temptation
• Before eating, ask yourself if
you are very hungry
• Do not keep junk food, as
chocolate and chips at home
• Making healthier and lower-
calorie foods when hunger strikes
• Be careful that you are not
always thinking about food
• Never buy hunger. preparing a
shopping list and stick to it
• No food ban. You do
Popular Searches
Keep a food diary
A food diary can help you identify and solve such problems
emotional eating.
Keep a food diary implies
write what you ate,
if you were really hungry,
when you eat and see for starts.
You can use a laptop or
several daily free food tables
available online. Alternatively, the food
agendas are often included in weight
loss applications on mobile devices.
mardi 7 avril 2015
Losing weight Getting started - Week10
Well done on reaching Week 10. Great
work!
Working towards a goal isn’t always
easy; sometimes life just gets in the way.
When we feel depressed, angry, bored
or stressed, we often turn to food to feel
better. Identifying your comfort eating
triggers is the first step in breaking the
bond between your feelings and food.
Did you try to build in some of the
activity ideas we suggested last week? If
you didn’t, why not give some of the tips
a go this week?Well done on reaching Week 10. Great work!
Your actions for Week 10
• If you’re about to finish Couch to 5K then get on the forum at
couchto5k.healthunlocked.com and
shout about it! You can claim your C25K
Graduate badge there too
• If you use public transport to get to
work, try to fit a 20-minute walk into your
journey every day of the week
• Is stress or feeling down causing you
to overeat? If you think it might be, visit
the Moodzone at nhs.uk/moodzone
Did you know?
You’re more likely to fall off the
diet wagon at the end of the week.
Research suggests that we tend to eat
more on Fridays and Saturdays than at
any other time of the week.
Avoid undoing all your good work by
sticking to the advice every day.
jeudi 2 avril 2015
Have your cake and eat it?
If all you can think about is chocolate, biscuits or crisps, here are some lower-calorie substitutes.
some of these swaps can still be high in
sugar. Also, lower-calorie should not be
taken as a licence to indulge.
Crisps – swap for lower-fat, lower-salt
oven-baked crisps, which contain up to
70% less fat than standard varieties.
Pork scratchings – try swapping for
homemade air-popped, plain popcorn.
Ice-cream – opt for lower-fat frozen
yoghurt, or try sorbet made from
sweetened water flavoured with fruit.
Cereal bar – despite their healthy
image, most cereal bars are high in
sugar and fat. Look out for bars that
are low in sugar, fat and salt.
Chocolate – swap for a lower-calorie
hot instant chocolate drink. You can
also get chocolate with coffee and
chocolate with malt varieties.
Biscuits – swap for oat cakes, oat
biscuits or unsalted rice cakes, which
contain fibre.
Sweets – try dried fruit such as raisins,
sultanas, dates, apricots or figs, which
all count towards your 5 A Day.
Cake – swap for a plain currant bun,
fruit scone or malt loaf. Avoid toppings
like butter, icing, jam or cream.
Sugary fizzy drinks – try mixing
sparkling water with unsweetened
fruit juice, which counts towards your
5 A Day, or choose a lower-calorie diet
variety.
Faruit bnana bran cake
Try this filling cake, which has just
132kcal per slice
• 100g low sugar bran flakes
• 250ml semi-skimmed milk
• 75g apricots, chopped
• 50g sultanas
• 40g soft brown sugar
• 150g self-raising flour
• 2 eggs, beaten
• 1 banana, mashed
Combine bran, milk, apricots and
sultanas. Leave to soak for 1 hour.
Preheat the oven to 180°C. Line a
loaf tin with greaseproof paper. Add
sugar, flour, eggs and banana to the
mixture and stir. Spoon into the tin
and bake for 50-55 minutes on the
middle shelf of the oven.
Snack rogues gallery
• Fully loaded nachos (pub meal):
924kcal
• Pork scratchings (100g): 621kcal
• Roasted and salted peanuts
(50g): 300kcal
• Garlic bread (2 slices): 209kcal
• Wasabi peas (59g): 197kcal
• Salt and vinegar crisps (35g
packet): 181kcal
mercredi 1 avril 2015
What’s stopping you?
Whatever it is that’s stopping you from getting more active, it might not be as much of a barrier as you think.
Here are some common reasons why we might avoid exercise and how to overcome them.
.jpeg "What’s stopping you?"){kind=tracking}
‘I don’t have time’
Achieving 150 minutes of physical
activity a week is easier than you think.
It doesn’t have to be structured exercise,
like running or swimming. Walking to
work, to the shops or the kids to school,
gardening or taking the stairs all count.
The easiest way is to work physical
activity into your daily routine.
‘I’m too tired’
It’s not unusual to feel drained at the
end of the day but exercise will relieve
your tiredness and actually make you
feel more energetic. With time, an
exercise regime will also build your
stamina, reducing feelings of lethargy.
‘I don’t have the willpower’
Many people give up on their exercise
regime soon after starting it. One of
the best ways to stay motivated is
to keep an exercise diary or exercise
with a friend. Goal-setting can also be
fantastic for keeping you motivated
and working towards a target that suits
you.
‘I don’t like exercise’
Memories of school PE may still colour
your judgement but there are so many
ways of getting active, and enjoying
it. For example, if competitive sport
was your worst nightmare, focus on
a solitary activity such as walking,
running, yoga or swimming.
‘It’s hard work’
Starting slowly and building up
gradually are the key to enjoying
exercise. The Couch to 5K or Strength
and Flex podcast series are just the
ticket. They are both designed to let
your confidence grow along with your
stamina and strength.
‘The weather is too bad’
Many people find running in the rain
invigorating. Learn to love the weather;
it’s bracing with the wind behind you
and it can be fun splashing through
puddles.
‘I’ve missed a session. I’ll never get back on track’
No one sails through never missing
an exercise session. Just get your kit
on and bear in mind you’re not back
starting from scratch. The key is to
rewind a bit. For example, if you’ve
completed Couch to 5K but haven’t run
for a while, pick it up at Week 5 or 6.
‘I’ll look stupid’
It can be hard to get active in public
if you’re out of shape or not used to
exercise. But you can overcome this.
Start off exercising at home or plan
to run when no-one’s about. Your
confidence will soon grow.
Exercise ideas
these to get your heart rate going:
• At home: DVD workouts, Strength
and Flex
• Outdoor: Walking, gardening, bowls
• Solitary: Pilates, yoga, tai chi,
swimming, running, rollerblading
• With a friend: Badminton, dance
classes, Zumba
• With family: Park football, round-ers, Frisbee, hiking
Burn time?
How long does it take a 70kg
person running at 6mph to burn off
the calories in the following foods?
• Buttered brown toast - 10mins
• 2 Hob Nob biscuits - 12mins
• Cheese and onion crisps - 16mins
• Plain bagel - 18mins
• Chicken korma with rice (300g) -
39mins
Losing weight :Getting started - Week 9
Good going – you’ve made it to Week 9! We hope keeping track of your calories is becoming easier.
If you started the Couch to 5K running
plan on Week 2, you should be just one
week from graduation!
If you’re still working towards 150
minutes of activity a week, keep going!
We know you can do it! Just keep doing
a little bit more each week. Let’s give it
a big push this week. The key is to do
something you enjoy that can fit into
your routine.
Your actions for Week 9
• Go to the weight loss forum to find
out what other people are doing to raise
their activity levels
• If you’re lacking motivation, use the
What’s Your Sport tool to find out what
activity suits you best
• Have a go at this week’s recipe, which
should satisfy any sweet cravings. If it’s
not your cup of tea – research some
different lower-calorie recipes
Did you know?
Regular strength exercises, such as
weight training, push-ups or heavy
gardening, can boost weight loss.
Strength exercises build muscles and
muscles burn more calories than other
body tissue, including fat, even when
you’re not moving.
mercredi 4 mars 2015
Make the most of salads
Salads can be your best friend when trying to lose weight but beware of calorie-laden toppings.
A typical green salad of green leaves, tomatoes and cucumbers is low in
calories, salt and fat and high in
nutritional value.
However, toppings such as croutons,
bacon bits, cheese, breaded chicken and
creamy dressings will turn an innocent-looking salad into a dieter’s nightmare.
The golden rule with salads: avoid fatty
toppings, always ask for the dressing
on the side and avoid mayonnaise or
cream-based dressings.
Salad dressings
Salad dressings are almost always
high in calories. A single serving (two
tablespoons) of mayonnaise is 220kcal;
a mayo-based Thousand Island dressing
is 194kcal and blue cheese dressing is
228kcal.
• Try making your own lower-fat and
lower-calorie dressings out of fruit
juices. Or make a healthier vinaigrette
with olive oil and vinegar or fresh
lemon juice.
• Take care when buying commercial
lower-fat salad dressings – while they
may be low in fat, they can often
be high in sugar. Always check the
nutrition information on the label.
• If you’re in a restaurant or cafe, ask
for the dressing to be served on the
side and add only as much as you need.
• Give a wide berth to salads such as
Caesar, Waldorf, coleslaw and some
pasta and potato salads, all of which
are generally soaked in mayonnaise.
3 lower-calorie salad dressings
Orange-balsamic (82kcal)
• 1 tbsp dijon mustard
• 2 tbsp balsamic vinegar
• Juice of 1 large orange
French dressing (88kcal)
• 1 clove garlic minced
• 2 tbsp red wine vinegar
• 1 tbsp dijon mustard
• 1 tbsp honey
Ranch-style dressing (51kcal)
• 1-2 cloves garlic, crushed
• 3 tbsp fat-free natural yoghurt
• Juice of 1 large lemon
• 2 tbsp red wine vinegar
Lower-calorie salad toppings
Add a burst of flavour with these
50kcal salad toppings:
• 1 tbsp toasted sunflower seeds
• 1 tbsp toasted pine nuts
• 1 tbsp toasted pumpkin seeds
• A handful of chopped grapes
• 1 tbsp of chopped toasted
walnuts
mardi 24 février 2015
Eat more vegetables
Getting into the habit of eating more veg can help you lose weight and keep it off. There are so many ways to pack more veg into your favourite meals.
fibre, vitamins and minerals. But what
have they got to do with losing weight?
Because they contain fibre, vegetables
fill you up without packing a big calorie
punch (depending on how they are
cooked of course).
So, make veg a big part of your efforts
to lose weight, and you can eat
filling, satisfying meals – and avoid
between-meal hunger pangs – without
exceeding your daily calorie allowance.
Try these 10 tips to fit more vegetables
into your diet.
• Aim to make your meal more filling
by adding vegetables, and then cut
back on another, high-calorie ingredient
or food, or simply eat less. This way, you
can feel full while eating fewer calories.
• Add beans, lentils and pulses to
stews, bakes and salads.
• Aim for two portions of veg on your
plate. If you’re having shepherd’s pie,
have some peas with it too. Add carrots
and broccoli to a roast dinner.
• Eat more salad or vegetable-based
dishes. One meal can provide several
portions of your 5 A Day. For protein,
you could add a boiled egg, chicken
slices or cooked lentils. For example,
start with some lettuce and add sliced
tomatoes, red onion, apples, pears,
celery, cooked beetroot, grated raw
carrot and a hard-boiled egg.
• Have vegetables as snacks. Baby
carrots, radishes, and sugar snap peas
all make ideal snack food. They’re
convenient, easy to pack in handy
portions and they require very little
preparation.
• Swap sauces based on cheese or
cream – on pasta, rice or a baked
potato – for tomato or vegetable-based
sauces. Throw in some kidney beans
or chickpeas to make the sauce extra
filling. These same ingredients can
make a filling vegetable or bean-based
soups as well.
• Add some crunch to your lunchtime
sandwiches with lettuce, tomatoes,
cucumber or grated carrot. This will
help fill you up.
• Stock up on frozen vegetables.
They’re quick and easy to prepare
in the microwave or on the hob.
You can choose single vegetables –
such as peas, carrots, green beans
or cauliflower – or mixed veg.
• Cooked breakfast? Swap a fried
tomato or mushroom for a grilled
tomato or mushroom. Or, try an
omelette stuffed with onion and
peppers.
• Add green, leafy veg to soups or
stews. Veg such as kale or swiss chard
are loaded with calcium and iron. This
is a really easy way to incorporate them
into your meals.
5 A Day portion sizes
A portion of fruit or veg is 80g.
Fresh, frozen, tinned, dried and
juiced fruit and veg all count to -wards your 5 A Day. Use the rough
guide below to work out whether
you’re eating your 5 A DAY:
• Half a grapefruit
• An apple
• 2 plums or satsumas
• 3 heaped tablespoons of peas,
sweetcorn, beans or pulses
• 2 broccoli spears
• A dessert bowl of salad leaves
A 5 A Day portion of dried fruit
is around 30g. This is about one
heaped tablespoon of raisins.
Not one of your 5 A Day
They may be vegetables but they
do not count towards your 5 A Day.
• Potatoes – including jacket pota-toes, chips and crisps
• Yams
• Cassava
• Plantain
lundi 23 février 2015
Losing weight Getting started - Week 8
Week 8 and you’re doing great.
We all know we should eat more fruit and veg, which is especially helpful when
trying to manage your weight. They
contain fibre, vitamins and minerals.
We should eat at least five portions of
different fruit and veg a day.
Salads are often seen as the perfect
dieter’s food. But not all salads are as
innocent as they seem. Find out what
lurks beneath those healthy-looking
green leaves and could be spoiling your
diet.
Your actions for Week 8
• Plan to have at least two portions of
veg with every evening meal this week
• Try some of our homemade salad
ideas and experiment with your own
• Try to plan three 30-minute lunchtime
walks this week. Your lunch break is an
opportunity to get active
• Stick to your calorie and exercise
targets
veg with every evening meal this week
• Try some of our homemade salad
ideas and experiment with your own
• Try to plan three 30-minute lunchtime
walks this week. Your lunch break is an
opportunity to get active
• Stick to your calorie and exercise
targets
jeudi 19 février 2015
Fabulous foreign food
Tips to help you select lower-calorie options when you fancy something a little more exotic.
Italian
Avoid cheese and cream-based pasta sauces, such as alfredo or carbonara.
Thumbs up: thin pizzas with veg
toppings, tomato-based sauces,
vegetable-based soups, grilled dishes.
Thumbs down: cheesy and meaty
pizzas, salami, creamy sauces, garlic
bread, lasagne.
Chinese
Chinese food can be low-calorie. Just
avoid sweet sauces and anything fried
or deep-fried.
Thumbs up: stir-fries, steamed
dumplings, steamed veg, plain boiled
rice, steamed fish or chicken.
Thumbs down: anything deep-fried or
sweet and sour, prawn toast, spring
rolls, egg fried rice.
Thai
Thai food is great as it tends to feature
lots of steamed or stir-fried vegetables.
Thumbs ups: salads, stir-fries, steamed
rice, broth soups.
Thumbs down: coconut milk dishes,
fried rice, peanut sauce, crispy noodles.
Indian
In spite of its reliance on frying, there
are plenty of healthier choices.
Thumbs up: tomato-based sauces,
tandoori dishes, plain or basmati rice.
Thumbs down: bhajis, poppadoms,
creamy curries, pilau rice, naan bread.
Restaurant tips
• Banish the buffet: it’s hard to
control your portion size at an all-you-can-eat buffet. It’s a real test of willpower and the food tends to
be less than healthy. The solution? Avoid them completely!
• Order less: there’s no need to cry off takeaways when trying to lose weight, but portion control is key.
Try to avoid ordering more food than your need.
• Plain and simple: steer clear of creamy sauces and meals with lots of cheese.
When in Blighty
British favourites such as fish and chips, pub meals and traditional breakfasts can easily blow your calorie budget. Avoid fried foods, ploughman’s lunch and pastry-based foods such as Cornish pasties and steak and kidney pie. Thin-cut chips and roast potatoes are also a no-no.Instead, try lean meat, grilled salmon or white fish. And for side dishes, stick to jacket potatoes, steamed vegetables and salad.
mercredi 18 février 2015
Dining out
Going out for a meal? Don’t panic. We’ve got you covered. Our tips will help you enjoy the occasion without breaking the calorie bank.
If you know which restaurant you’re
going to, look up their menu online
to work out the lower-calorie options
and figure out your expected calorie
intake. Planning ahead like this will
help you make better choices and avoid temptation.
Don’t skip a meal
Don’t skip breakfast or lunch to build
calorie credits for your evening out.
Stick to your daily meal routine to keep
your appetite under control throughout
the day. If you go over your calorie
allowance, don’t worry: simply reduce
your calorie intake the following days.
Stick to one course
It’s perfectly acceptable to have just a
main course. And don’t feel the need
to finish your plate. Try to stop eating
before you feel overly full. If you can’t
resist having a starter or a dessert, find
someone to share it with.
Downsize your portions
To avoid eating too much, order a
starter and a side dish as your main
course instead of one of the larger
mains on the menu.
Avoid deep-fried
Avoid food that is deep or shallow
fried, battered, pan-fried, marked as
‘crispy’ or with pastry. These are high
in fat. Instead, look out for grilled,
roasted, poached, steamed or baked
dishes.
You say tomato
Avoid cheese, cream or butter-based
sauces, which are high in fat and pack
a calorie punch. Instead, go for tomato
or other vegetable-based sauces.
Beware of high-calorie salads
Watch out for high-calorie toppings
such as croutons, cheese, bacon and
nuts. Ask for salad dressing on the side
and add only as much as you need.
Take your time
Eat slowly, enjoy every mouthful. You’ll
feel satisfied before you feel full and
have more chance to take part in the
conversation and enjoy the atmosphere.
Share dessert
Go for healthier options such as fruit-based desserts, including crumble. If
you can’t resist a decadent dessert,
share it with a friend.
Don’t drink your calories
Alcohol and sugary soft drinks can be
high in calories. Go for water or sugar-free drinks.
Healthier side dishes
Fill up on veggie sides. If cooked, go
for steamed or boiled. A portion is
80g for your 5 A Day.
• Broccoli
• Mixed leaf salad
• Carrots
• Beans
• Mushrooms
• Kale
• Watercress
• Spinach
• Cabbage
How many calories?
While many menus now list
calories, i t’s not always possible to
work out the calorie content in a
restaurant or takeaway meal. These
tips may help:
• Choose sauce-free dishes, such as
grilled meat, baked fish or tandoori
dishes. Some sauces and dressings
can push up a dish’s calorie content
• Ask what’s in a dish or how
it’s been cooked – the restaurant
should be happy to tell you
• If you aren’t sure, ask for a dish to
come without a ‘suspect’ item
• Try to keep track of exactly what
you eat and the amount so you can
tot up the calories accurately
Articles
