Monday, 1 October 2012
Is Exercise Making You Fat?
Over exercising can actually make you fat because often it is stressful either because you re over doing it or because you are trying to fit it into your day. Stress produces cortisol and the more stressed you get the more you produce which inhibits your ability to lose weight.
You do not need to do lengthy exercise routines every day, instead opt for 2-3 times a week and replace a strenuous routine with something more relaxing like Yoga or Pilates.
Some of my favourite exercise DVD's are Zumba which has a variety of different levels and routines depending on how much time you have available.
I also like Pilates which is less strenuous but by no means less effective. You will be working the core muscles which help to improve posture, strengthen the back and abdominals.
My favourite DVD's can be found below:
Zumba Workout
Pilates 10 minute workout
Quick Facial Tips For Younger Looking Skin
Too much sun, alcohol and smoking can all cause premature ageing. A cheap and simple way to keep the skin looking younger can easily be achieved at home.
Drinking plenty of water and fluids is a must for keeping the skin hydrated. A good moisturiser and skin care routine is also a must.
Massaging the face daily helps to tone the muscles and get the blood flowing. To do this yourself you will need some cotton pads (not wool balls) and a good cleansing lotion and toner (I use The Bodyshops range).
Begin by putting some cleansing lotion on to the pads of your fingers. Then using circular motion starting at the neck and chin area massage gently but firmly up the neck, across the chin and mouth, around the cheeks and either side of the nose (you can also start at the chest area for extra benefit). Next begin on the forehead and around the eyebrows and outer eye area. Be very careful around the delicate area underneath your eyes. This skin is very thin here and any dragging can cause wrinkles, so to clean this area use gentle pressure with the ring finger only.
Make sure the lotion glides over your skin and does not get dragged around.
Once you have covered the whole area of the face using circular motion, use a clean pad to gently wipe away the excess lotion, again taking care around the underneath eye area.
You can repeat this process if you have been wearing make-up. Finish by using a toner on a clean pad to gently sweep across the whole face area, not forgetting the chest and neck.
I do this morning and night, taking more time in the evening to remove any dirt or make-up.
I do not always use a moisturising lotion every night. This is to allow my skins natural oils to do their job. However, this is optional.
Once I have done this routine in a morning, I always follow with a moisturising lotion to suit my skin type and always one with an SPF of at least 15-30.
Using a good but gentle facial scrub on my skin once a week, helps to get rid of any dead skin which can make the skin look dull. Do this after your cleansing routine and always follow with a moisturiser.
I tend to use a scrub in the shower, this way I can give my neck and chest area a scrub too. These area’s are often neglected in many people’s skin care routine and are one of the areas that show signs of ageing and dryness.
Drinking plenty of water and fluids is a must for keeping the skin hydrated. A good moisturiser and skin care routine is also a must.
Massaging the face daily helps to tone the muscles and get the blood flowing. To do this yourself you will need some cotton pads (not wool balls) and a good cleansing lotion and toner (I use The Bodyshops range).
Begin by putting some cleansing lotion on to the pads of your fingers. Then using circular motion starting at the neck and chin area massage gently but firmly up the neck, across the chin and mouth, around the cheeks and either side of the nose (you can also start at the chest area for extra benefit). Next begin on the forehead and around the eyebrows and outer eye area. Be very careful around the delicate area underneath your eyes. This skin is very thin here and any dragging can cause wrinkles, so to clean this area use gentle pressure with the ring finger only.
Make sure the lotion glides over your skin and does not get dragged around.
Once you have covered the whole area of the face using circular motion, use a clean pad to gently wipe away the excess lotion, again taking care around the underneath eye area.
You can repeat this process if you have been wearing make-up. Finish by using a toner on a clean pad to gently sweep across the whole face area, not forgetting the chest and neck.
I do this morning and night, taking more time in the evening to remove any dirt or make-up.
I do not always use a moisturising lotion every night. This is to allow my skins natural oils to do their job. However, this is optional.
Once I have done this routine in a morning, I always follow with a moisturising lotion to suit my skin type and always one with an SPF of at least 15-30.
Using a good but gentle facial scrub on my skin once a week, helps to get rid of any dead skin which can make the skin look dull. Do this after your cleansing routine and always follow with a moisturiser.
I tend to use a scrub in the shower, this way I can give my neck and chest area a scrub too. These area’s are often neglected in many people’s skin care routine and are one of the areas that show signs of ageing and dryness.
Eating Tricks
Also try these seven tricks before you diet:
Get into breakfast: Those who indulge wisely tend to eat fewer calories during the course of the day.
Eat more water: US Dermatologist Dr Murad reckons eating lots of fruit and veggies is a great way to get water into our cells – and it also helps smooth out cellulite!
Get better sleep: Lack of it makes you crave sugar and fats. Drink a caffeine-free herbal tea at bedtime for unwired nights – and hopefully a cravings dip.
Go for protein: Fish, turkey and chicken make you feel full longer. Protein revs your metabolism and helps build lean muscle mass.
Big up your fibre: Eating more vegetables, fruits and wholegrains will help you feel full.
Eat mindfully: Debenhams has noticed it’s selling more forks than knives these days – probably due to easy-eat meals in front of the TV! For stress-free digestion and less bloating, lay the table, use all the cutlery and eat every mouthful slowly.
Add more spice: Research shows that capsaicin in red peppers, chilli peppers and chilli powder helps give metabolism a little boost and suppress appetite.
Mindful Eating
Getting to know our body can be a real help in the battle of over eating. For example did you know that when you feel hungry it may be a signal for thirst?
Feeling hungry when you have recently eaten can be a sign that you simply need a drink rather than food. We often eat too much due to our emotions; anger, sadness, boredom.
If we learn to eat only when we are REALLY hungry – not thirsty or bored – then we can control our eating habits better. Next time you feel hungry an hour or so after a meal, try having a glass of water or herbal tea.
You can often distract yourself away from hunger that isn’t ‘real’ by doing something else (brush your teeth, vacuum, go for a walk). Only eat when you are truely hungry and by listening to yourself you will know when that is.
Get into breakfast: Those who indulge wisely tend to eat fewer calories during the course of the day.
Eat more water: US Dermatologist Dr Murad reckons eating lots of fruit and veggies is a great way to get water into our cells – and it also helps smooth out cellulite!
Get better sleep: Lack of it makes you crave sugar and fats. Drink a caffeine-free herbal tea at bedtime for unwired nights – and hopefully a cravings dip.
Go for protein: Fish, turkey and chicken make you feel full longer. Protein revs your metabolism and helps build lean muscle mass.
Big up your fibre: Eating more vegetables, fruits and wholegrains will help you feel full.
Eat mindfully: Debenhams has noticed it’s selling more forks than knives these days – probably due to easy-eat meals in front of the TV! For stress-free digestion and less bloating, lay the table, use all the cutlery and eat every mouthful slowly.
Add more spice: Research shows that capsaicin in red peppers, chilli peppers and chilli powder helps give metabolism a little boost and suppress appetite.
Mindful Eating
Getting to know our body can be a real help in the battle of over eating. For example did you know that when you feel hungry it may be a signal for thirst?
Feeling hungry when you have recently eaten can be a sign that you simply need a drink rather than food. We often eat too much due to our emotions; anger, sadness, boredom.
If we learn to eat only when we are REALLY hungry – not thirsty or bored – then we can control our eating habits better. Next time you feel hungry an hour or so after a meal, try having a glass of water or herbal tea.
You can often distract yourself away from hunger that isn’t ‘real’ by doing something else (brush your teeth, vacuum, go for a walk). Only eat when you are truely hungry and by listening to yourself you will know when that is.
Alternative Eating Plan
Healthy Eating Plan
I have found toxic free eating to be the quickest way to lose weight but if you would like an alternative this one is for you.
Breakfast Options
Mixed fruit with natural live yogurt
Egg (scrambled, poached or boiled) or beans on toast (wholemeal bread)
Porridge with skimmed milk and blueberries (optional)
50g unsweetened muesli with semi-skimmed milk
Smoothie made of 250ml semi-skimmed milk, handful of berries, 1 banana, 1 kiwi, squeeze of lemon juice
Egg, mushrooms, grilled tomato, beans
Drinks – start the day with a cup of boiled water with 1-2 teaspoons of freshly squeezed lemon juice (squeeze a lemon and store the juice in the fridge for use). This helps to detox the liver.
Herbal teas which are caffeine free and full of vitamins. Green tea is full of antioxidants (check with your doctor if on blood thinning medication before drinking Green tea).
Tea/Coffee – up to two cups of organic variety per day.
Alcohol – if you can avoid it in the first two weeks of starting this plan, you will get better results. Alcohol is full of sugar and toxins which makes you fat. The choice is yours! If you must have some, then choose red wine or clear spirits e.g gin and tonic with fresh lime, vodka and freshly squeezed juice or mineral water with a squeeze of lemon/lime. Be warned though, alcohol will make you fat, end of.
Water – stick to filtered or glass bottled water.
Lunch/Dinner Options
2 egg omelette with filling of your choice e.g peppers, mushrooms, onion.
Sandwich in wholemeal bread (2 slices) or pitta bread with roast beef, chicken, turkey or tuna with tomato, spring onion and mixed salad
Home made soup – boil in a large pan of water chopped potatoes (sweet potatoes are a healthier option), carrots, parsnips, broccoli, sprouts or any vegetable (stick to mostly green veg for added vitamins). Mix in a stock cube. Once veg are soft – not mushed – blend together with hand blender and serve with warm crusty brown roll and thinly spread low salt/fat butter. Note: for extra health benefits add garlic and/or a little chilli powder.
Mixed salad with choice of cooked meat/seafood
Fish (any) with steamed vegetables and baked sweet potatoes
Jacket potato with tuna or chopped cooked meat salad with light mayonnaise/salad cream
Pork chop with mixed salad
Roast beef with green veg and potatoes
Chicken stirfry
Quorn mince bolognese – use low fat sauce and wholewheat pasta
Snacks1 piece of fruit
1 small low fat low sugar yogurt
Rice cake with low fat cheese spread
Fromage frais and fruit
small handful of nuts/seeds (choose natural unsalted)
1 cup low fat hot chocolate
sugar free jelly pot
carrot sticks and humus (low fat variety)
Tips: Avoid anything white if you can e.g white bread, rice, pasta – instead go for brown/wholewheat varieties. Cut down on salt and sugar which can cause bloating, fat storage and premature ageing (alcohol is the worse culprit). Drink fluid little and often throughout the day 6-10 glasses. If you fancy a treat choose something small and healthier for example dark chocolate as appose to milk chocolate.
To avoid over eating, use a small plate at meal times, eat slowly and without interruptions, always eat sitting upright at the table. Add a variety of colour to your plate for added vitamins. Avoid eating late at night and at least 2 hours before or after exercise. Avoid unhealthy snacks late at night. If hunger strikes closely after a meal, have a glass of cold water or busy yourself with something else until the urge passes.
If you need to take a packed lunch to work, prepare it the night before to save time. Taking your own lunch will not only save you money but it will also help you avoid the temptations of buying shop bought convenience food which will be laden with calories.
When food shopping make sure you have eaten before going, this will help avoid the temptation of impulse buying unhealthy snacks.
Before you go to sleep at night and upon waking, see an image of yourself slimmer, heathier and fitter. Feel how good you will feel and look, take those feelings inside as if you are already there. Make it feel real. Creating that positive image in your mind every day will help you visual and reach your goals.
I have found toxic free eating to be the quickest way to lose weight but if you would like an alternative this one is for you.
Breakfast Options
Mixed fruit with natural live yogurt
Egg (scrambled, poached or boiled) or beans on toast (wholemeal bread)
Porridge with skimmed milk and blueberries (optional)
50g unsweetened muesli with semi-skimmed milk
Smoothie made of 250ml semi-skimmed milk, handful of berries, 1 banana, 1 kiwi, squeeze of lemon juice
Egg, mushrooms, grilled tomato, beans
Drinks – start the day with a cup of boiled water with 1-2 teaspoons of freshly squeezed lemon juice (squeeze a lemon and store the juice in the fridge for use). This helps to detox the liver.
Herbal teas which are caffeine free and full of vitamins. Green tea is full of antioxidants (check with your doctor if on blood thinning medication before drinking Green tea).
Tea/Coffee – up to two cups of organic variety per day.
Alcohol – if you can avoid it in the first two weeks of starting this plan, you will get better results. Alcohol is full of sugar and toxins which makes you fat. The choice is yours! If you must have some, then choose red wine or clear spirits e.g gin and tonic with fresh lime, vodka and freshly squeezed juice or mineral water with a squeeze of lemon/lime. Be warned though, alcohol will make you fat, end of.
Water – stick to filtered or glass bottled water.
Lunch/Dinner Options
2 egg omelette with filling of your choice e.g peppers, mushrooms, onion.
Sandwich in wholemeal bread (2 slices) or pitta bread with roast beef, chicken, turkey or tuna with tomato, spring onion and mixed salad
Home made soup – boil in a large pan of water chopped potatoes (sweet potatoes are a healthier option), carrots, parsnips, broccoli, sprouts or any vegetable (stick to mostly green veg for added vitamins). Mix in a stock cube. Once veg are soft – not mushed – blend together with hand blender and serve with warm crusty brown roll and thinly spread low salt/fat butter. Note: for extra health benefits add garlic and/or a little chilli powder.
Mixed salad with choice of cooked meat/seafood
Fish (any) with steamed vegetables and baked sweet potatoes
Jacket potato with tuna or chopped cooked meat salad with light mayonnaise/salad cream
Pork chop with mixed salad
Roast beef with green veg and potatoes
Chicken stirfry
Quorn mince bolognese – use low fat sauce and wholewheat pasta
Snacks1 piece of fruit
1 small low fat low sugar yogurt
Rice cake with low fat cheese spread
Fromage frais and fruit
small handful of nuts/seeds (choose natural unsalted)
1 cup low fat hot chocolate
sugar free jelly pot
carrot sticks and humus (low fat variety)
Tips: Avoid anything white if you can e.g white bread, rice, pasta – instead go for brown/wholewheat varieties. Cut down on salt and sugar which can cause bloating, fat storage and premature ageing (alcohol is the worse culprit). Drink fluid little and often throughout the day 6-10 glasses. If you fancy a treat choose something small and healthier for example dark chocolate as appose to milk chocolate.
To avoid over eating, use a small plate at meal times, eat slowly and without interruptions, always eat sitting upright at the table. Add a variety of colour to your plate for added vitamins. Avoid eating late at night and at least 2 hours before or after exercise. Avoid unhealthy snacks late at night. If hunger strikes closely after a meal, have a glass of cold water or busy yourself with something else until the urge passes.
If you need to take a packed lunch to work, prepare it the night before to save time. Taking your own lunch will not only save you money but it will also help you avoid the temptations of buying shop bought convenience food which will be laden with calories.
When food shopping make sure you have eaten before going, this will help avoid the temptation of impulse buying unhealthy snacks.
Before you go to sleep at night and upon waking, see an image of yourself slimmer, heathier and fitter. Feel how good you will feel and look, take those feelings inside as if you are already there. Make it feel real. Creating that positive image in your mind every day will help you visual and reach your goals.
Non Toxic Eating
Non-Toxic Eating
Having too many toxins in the body can stop us from losing weight and even make us put weight on more easily, aswell as affecting our health. Eating too many processed foods in our diet creates a build up of toxins. I found that one of the best and easiest ways to lose weight was to cut out those toxins. However, not everyone finds it easy to do this, so my eating plan is based around toxic free eating and low fat for everyone else. Even if you can have one or two toxic free days you will feel a benefit.
On the toxic free plan, you are allowed a guilt free meal of anything you fancy once a week. By doing this you shock your system with the extra calories and it actually goes into overdrive to burn more fat. Also having a ‘treat’ helps avoid any cravings of bad stuff.
As a guide line, non-toxic foods are foods that don’t have anything artificial added to them, don’t last for months due to additives or preservatives, don’t have sugar listed in the first three ingredients, food that doesn’t have a long list of ingredients, food that still looks in its natural form e.g. a banana, carrot, apple, as appose to a crisp that does not resemble a potato as it has been changed from its natural state by processing.
Choosing a non-toxic eating plan will allow you to lose weight, keep it off and still have plenty of energy. Normal low fat eating plans will help you lose weight but often you will feel tired and struggle to keep the weight off. Of course, toxin-free is better for your health and body all round, but choose and stick to whatever plan works for YOU.
In my opinion this is by far the quickest and most sensible menu to follow for losing weight and that belly fat. The eating plan is designed to keep you satisfied for longer with healthy meals.
A full range of toxic free menu’s and more advice is available in the Clean & Lean Cook book.
Read more, click below on the image
Having too many toxins in the body can stop us from losing weight and even make us put weight on more easily, aswell as affecting our health. Eating too many processed foods in our diet creates a build up of toxins. I found that one of the best and easiest ways to lose weight was to cut out those toxins. However, not everyone finds it easy to do this, so my eating plan is based around toxic free eating and low fat for everyone else. Even if you can have one or two toxic free days you will feel a benefit.
On the toxic free plan, you are allowed a guilt free meal of anything you fancy once a week. By doing this you shock your system with the extra calories and it actually goes into overdrive to burn more fat. Also having a ‘treat’ helps avoid any cravings of bad stuff.
As a guide line, non-toxic foods are foods that don’t have anything artificial added to them, don’t last for months due to additives or preservatives, don’t have sugar listed in the first three ingredients, food that doesn’t have a long list of ingredients, food that still looks in its natural form e.g. a banana, carrot, apple, as appose to a crisp that does not resemble a potato as it has been changed from its natural state by processing.
Choosing a non-toxic eating plan will allow you to lose weight, keep it off and still have plenty of energy. Normal low fat eating plans will help you lose weight but often you will feel tired and struggle to keep the weight off. Of course, toxin-free is better for your health and body all round, but choose and stick to whatever plan works for YOU.
In my opinion this is by far the quickest and most sensible menu to follow for losing weight and that belly fat. The eating plan is designed to keep you satisfied for longer with healthy meals.
A full range of toxic free menu’s and more advice is available in the Clean & Lean Cook book.
Read more, click below on the image
How do I lose weight?
How I am Losing Weight?
I’m only human like the rest of you so I go off the rails the odd day BUT I don’t beat myself up about it. I just get back on and keep going.
I try to follow the non toxic eating plan but adapt it to suit what works for me.
My typical breakfast is NO cereal which is full of sugar.
Instead I alternate days of one option below:
Omelette with peppers or poached egg on one slice of brown bread containing Spelt (this can be purchased from supermarkets).
A fruit shake with less than half pint of semi-skimmed milk, blueberries, raspberries and 4 heaped spoons of protein powder (from health stores or Boots chemist).
Salmon on 3 oatcakes.
Eggs, fresh tomatoes, mushrooms, peppers fried in extra virgin olive oil.
As a treat I may have a bacon butty (reduced salt, lean bacon) in 2 slices of bread.
Main meals examples:
Poached eggs if I haven’t had them for a day or so.
Chicken and vegetables.
Fish with mixed salad.
Chicken stir-fry.
Lamb roast dinner (no yorkshire pudding).
Snacks:Few nuts (unsalted).
Banana.
Small piece of chicken.
Small piece of salmon flakes.
Drinks:First thing before eating, boiled water with 1-2 teaspoons of fresh lemon juice.
Green tea with citrus.
Detox tea bag (available from super market/health stores).
Tea/coffee with milk no sugar – 1-2 cups per day.
Filtered water.
Don’t worry if you give in to temptation, just get back on track. I make sure that I don’t get too hungry then I’m not going to be tempted and if I am tempted then I make sure I have a good day sticking to no toxins.
To help me on my way I have an Epsom salt bath 2-3 times a week. I also add chilli flakes to some meals and cinnamon, these help give my metabolism a boost.
My exercise:
I don’t do ‘hard’ exercise routines. To get my regular exercise I try to make a change every day into my routine but aim to do some structured exercise 3-4 times a week.
I do a DVD at home for 20minutes (either Zumba or something aerobicy) or go walking at a fast pace or Wii Just dance or even just dance around to music channels. Sometimes if time is short I will just run up and down the stairs as many times as I can throughout the day – usually around 20+ times. If I’m short of time I will fit it into my day whilst tea is cooking or I even get my husband to cook while I exercise. Followed by 10 minutes of dumbells working my arms, waist, legs and bum – sometimes I leave this until later in the evening once my daughter is in bed and whilst I’m watching tv.
I alternate my exercise every week to add variety and work my muscles differently.
As part of my day I use the stairs at home more and when out and also walk whenever possible without using the car.
I’m a busy mum so if I can fit any exercise into my day without too much effort I feel better. Even doing something together as a family i.e. swimming, bowling etc forms part of my exercise. Even the smallest of changes make a difference.
I’m only human like the rest of you so I go off the rails the odd day BUT I don’t beat myself up about it. I just get back on and keep going.
I try to follow the non toxic eating plan but adapt it to suit what works for me.
My typical breakfast is NO cereal which is full of sugar.
Instead I alternate days of one option below:
Omelette with peppers or poached egg on one slice of brown bread containing Spelt (this can be purchased from supermarkets).
A fruit shake with less than half pint of semi-skimmed milk, blueberries, raspberries and 4 heaped spoons of protein powder (from health stores or Boots chemist).
Salmon on 3 oatcakes.
Eggs, fresh tomatoes, mushrooms, peppers fried in extra virgin olive oil.
As a treat I may have a bacon butty (reduced salt, lean bacon) in 2 slices of bread.
Main meals examples:
Poached eggs if I haven’t had them for a day or so.
Chicken and vegetables.
Fish with mixed salad.
Chicken stir-fry.
Lamb roast dinner (no yorkshire pudding).
Snacks:Few nuts (unsalted).
Banana.
Small piece of chicken.
Small piece of salmon flakes.
Drinks:First thing before eating, boiled water with 1-2 teaspoons of fresh lemon juice.
Green tea with citrus.
Detox tea bag (available from super market/health stores).
Tea/coffee with milk no sugar – 1-2 cups per day.
Filtered water.
Don’t worry if you give in to temptation, just get back on track. I make sure that I don’t get too hungry then I’m not going to be tempted and if I am tempted then I make sure I have a good day sticking to no toxins.
To help me on my way I have an Epsom salt bath 2-3 times a week. I also add chilli flakes to some meals and cinnamon, these help give my metabolism a boost.
My exercise:
I don’t do ‘hard’ exercise routines. To get my regular exercise I try to make a change every day into my routine but aim to do some structured exercise 3-4 times a week.
I do a DVD at home for 20minutes (either Zumba or something aerobicy) or go walking at a fast pace or Wii Just dance or even just dance around to music channels. Sometimes if time is short I will just run up and down the stairs as many times as I can throughout the day – usually around 20+ times. If I’m short of time I will fit it into my day whilst tea is cooking or I even get my husband to cook while I exercise. Followed by 10 minutes of dumbells working my arms, waist, legs and bum – sometimes I leave this until later in the evening once my daughter is in bed and whilst I’m watching tv.
I alternate my exercise every week to add variety and work my muscles differently.
As part of my day I use the stairs at home more and when out and also walk whenever possible without using the car.
I’m a busy mum so if I can fit any exercise into my day without too much effort I feel better. Even doing something together as a family i.e. swimming, bowling etc forms part of my exercise. Even the smallest of changes make a difference.
Welcome to the club!!
Hi Friend
It wasn't long ago that I was 'looking forward' to the Big 40 birthday to land at my feet. Well that's been and gone and I'm head long into the 40's (infact nearly 45), only now I'm trying to keep the belly, boobs and bum from landing at my feet.
My name is Franky and I have qualifications in Nutrition, Gym Instructor, Yoga, Massage, Make-up and Skin Care. I also have a keen interest in anything to do with Health & Fitness.
I set up this Blog after reaching 40 as I realised that getting past the ’40′ milestone seems to slow the weight loss process down and speed up the ageing.
Finding the right information without it breaking the bank was a bit of a challenge…….until now!
Please follow me.
Best wishes
Franky
It wasn't long ago that I was 'looking forward' to the Big 40 birthday to land at my feet. Well that's been and gone and I'm head long into the 40's (infact nearly 45), only now I'm trying to keep the belly, boobs and bum from landing at my feet.
My name is Franky and I have qualifications in Nutrition, Gym Instructor, Yoga, Massage, Make-up and Skin Care. I also have a keen interest in anything to do with Health & Fitness.
I set up this Blog after reaching 40 as I realised that getting past the ’40′ milestone seems to slow the weight loss process down and speed up the ageing.
Finding the right information without it breaking the bank was a bit of a challenge…….until now!
Please follow me.
Best wishes
Franky
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