Fasting Update

You may have read my post on 14th January about over night fasting and weight loss. If you didn't you can read it HERE

The first week I struggled a little to eat my last meal of the day early but managed to leave having breakfast the next day as late as I could. After a bit of planning I have now been eating my evening meal around 5-6pm, having no snacks or alcohol after this time and eating my breakfast around 10am the next day. I do however make myself drinks of lemon and ginger tea or green tea during the evening. I have also had the odd hot chocolate drink on a cold evening (I'm only human at the end of the day!)

I generally try not to eat too unhealthily and have not changed my eating habit at all and still enjoy a bit of chocolate, cake or whatever my body craves at that moment (without over doing it). I also take daily exercise and do this regardless.

I feel less bloated and do feel like I have lost a little bit of weight as my clothes feel more comfortable.

I will weigh myself and post the results.

Stay tuned :)

Blackcurrants May Lower Diabetes Risk

'Antioxidants in the fruit affect how the body breaks down carbohydrates and sugars'

• Researchers carried out study at the University of Aberdeen
• Believe that antioxidants in the fruit affect how body breaks down carbs
• 'Reduce amount of sugar that ends up in the bloodstream after eating'

Can eating blackcurrants cut the risk of diabetes in people who are overweight?

That's the thinking behind a new clinical trial that is to be carried out at the University of Aberdeen.

The researchers believe that antioxidants in the fruit affect how the body breaks down carbohydrates and sugars, reducing the amount of sugar that ends up in the bloodstream after you have eaten a meal.

If blood sugar levels peak too high, this can put pressure on the pancreas and prevent the normal release of insulin.

Sixteen people will be asked to consume 200g of blackcurrants, or a 'placebo' dose of green currants that do not contain the antioxidants, with and without a carbohydrate meal - and their blood sugar levels will then be compared.

Drastic solution for sugar cravings

As well as cutting how much food is absorbed by the body, weight-loss surgery reduces sugar cravings, say U.S. researchers.

They compared brain activity in mice while they were offered sugary food - some of the mice had had bypass surgery, a technique used in obese patients to reduce stomach size and reroute food to the intestine to prevent it being absorbed.

The normal mice ate the food even if they'd just had a meal; the surgery mice didn't touch it - scans showed that their brains didn't release the chemical dopamine when looking at food, which would normally drive rewarding behaviour and make them eat.

The researchers say this finding could help develop drugs that interfere with brain signalling in the same way to reduce sugar cravings in obese patients without surgery.

Source: dailymail.co.uk/health/article-3416438/Blackcurrants-lower-diabetes-risk-Antioxidants-fruit-affect-body-breaks-carbohydrates-sugars.html#ixzz3ySW7AJfU

What's The Secret To Weight Loss?

Exercise is great, keeps you healthy, improves your fitness, reduces stress and helps with weight loss.

However, this is just a small part of the best way to lose weight. By far the most important thing is your diet. Diet has a much greater impact on body weight and health than exercise.

Now I hate the term 'going on a diet'. To me that immediately makes me think that I will have to cut out some of my favourite foods. I prefer to opt for healthy eating.

During the week I try to eat healthier. I try to eat foods that are as natural as possible and not loaded with toxins. If you would like to read more about a previous article I wrote on 'non-toxic eating' you can view it HERE

I eat this way as best as I can during the week and relax a bit at the weekends when I go out. There's nothing I like more than a nice cappuccino and cream scone after a good walk along the coast.

I also find that when I eat as natural as possible that I don't suffer from bloating and feeling uncomfortable. To me that speaks volumes about what processed, sugary foods do to my body

One thing I also do is to make sure I am eating enough. I hear too many times of people who try to lose weight by not eating. Yes initially you may lose some weight but then it will become difficult as your body holds on to as much fat stores as it can (the body is a clever tool and will store as much weight as it can not knowing when it's next meal will be or if at all). Also you will lose essential muscle tone.

My advice would be to find an eating plan that works for YOU. Forget diets and concentrate on eating healthy and reducing the amount of processed, sugary foods you eat. Try not to eat too late at night (definitely no later than 8pm). Have a treat if you fancy it but keep it to a minimum and have it as just that, a treat. Take daily exercise and follow the 80/20 rule - 80% of your effort should be down to what you eat and 20% effort on exercise.

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Do You Talk Yourself Out of Weight Loss?

Diet and exercise and they way we talk to ourselves has always been a passion of mine and over the years I have spoke at length to people about the struggles they face of trying to lose weight.

One thing that always seems to be noticeable is the way in which people talk to themselves.

The word I hear far too often is 'can't'.

"No matter how hard I try, I can't lose weight"

"I exercise all the time but still can't shift the weight"

"I've tried every diet going and still can't get my weight down"

I'm the first to admit that I WAS your typical negative person. My mum is a born pessimist and this trait was kindly handed down to me from a young age. However, something clicked in me one day and I vowed to change the way I think. Over the years I have read every book about changing my thoughts, listened to cassette tapes (yes it was that long ago), CD's and any information I could.

It has taken time and I am not saying that I am the most optimistic person around, but I have learnt to talk to myself in a much kinder tone.

Constantly telling yourself you can't do something is a sure fire way for your brain to find a way to prove you right. You are what you think. 

If you are trying to lose weight (or anything for that matter), try talking to yourself differently. If you find yourself wanting to use the word can't or say anything negative, STOP. Change the way you talk to yourself. Talk as if whatever you want to achieve is possible. 

Whilst talking in a more positive way will help in your every day life, if you have something specific you wish to achieve then you have to feel it too.

Every morning and/or evening you need to close your eyes and visualise yourself achieving your goal. I do this in bed. See a picture of yourself as you wish to be. This could be more confident, slimmer, fitter, healthier - anything you like. Really take the time to notice everything about yourself that you would like to change. Next take this person and float them into your own body, feel the emotions you would feel as if this dream had come true. Experience the exact feelings you would get if your goal was real and you had achieved what you set out to do.

Whilst you can tell yourself everyday that "i will lose weight" or "I feel more confident". The only real way to fully achieve these things is to know how you would feel on the inside at having mastered your goal.

I myself use a piece of software every day that quietly works away in the back ground of my computer whilst I'm working, reinforcing positive affirmations to my sub conscious mind.

                                    Take a look for yourself. You won't be disappointed!

Fasting and Weight Loss

I have always believed that the occasional fasting can aid weight loss. I am not a fan of starving myself but sometimes my body needs a break.

I did begin with the trusted old 'eat for five days and fast for any two days'. I found this difficult to do every week so would rely on it every now and again.

After watching a programme on TV (Trust me I'm a Doctor) and seeing the results of a test they did on how a certain type of 'easier' fasting can help with body fat and weight, I am totally convinced this is the way forward and shall be implementing their findings.

So how does it work?

They did a test on a group of volunteers, in this test they had to have their evening meal early (say 5pm) and have their breakfast as late as possible. The aim was to create a fasting experience overnight for as long as possible. Once they had had their evening meal, they couldn't have any snacks or alcohol. Just water. They could also eat whatever foods they liked during the day.

The results were amazing. Blood tests had been taken before and after to monitor the progress. ALL of the participants had a reduction in blood sugar levels, bad cholesterol, weight and body fat.

I will be using this method and will keep you posted on my progress.

I don't think I will be totally just eating whatever I want but will stick to my normal eating plan which consists of eating healthy to a certain degree. If my body fancies chocolate or a cream scone then I go with it. Moderation is my moto. I don't believe in having banned foods.

Please note: This information is just that, based on my opinion. If you have any health issues, it is advisable to consult your Doctor before undertaking any fasting or diet plan.

4 Ways Walking Adds Years To Your Life

Want to know the best workout for a longer, healthier future? You don't need a fancy gym or pricey trainer: A growing body of research proves that slipping on a pair of sneakers and going for a stroll is a great way to squeeze more quality years into your time on this planet. And you don't have to commit hours a day to benefit. According to a study published in the journal PLoS Medicine, walking for 11 minutes a day is enough to extend your lifespan by 2 years. Meanwhile, research from Australia's University of Sydney shows swapping one hour of sitting for an hour ofwalking can slash your risk of early death by about 14%—that could mean roughly 9 additional years!
 
Need even more motivation to start stepping? Read on to learn about the different ways this simple form of exercise can turn back the clock.

1. It counteracts the damage caused by sitting.

You've already heard that staying seated for long stretches can slow your circulation, raising your risk for heart disease, diabetes, and other chronic health issues. But even a short stroll can counteract these harmful effects. In study published in the journal Experimental Physiology, researchers found that people who sat at a desk for 6 hours experienced reduced blood flow in their legs—and a 10-minute stroll was enough to reverse the effect.
 
For even more benefits, stretch your legs at least every hour. Researchers from the University of Utah School of Medicine that people who did a light-intensity activity, such as walking, for 2 minutes each hour had a 33% lower chance of dying during the study than those who didn't.

2. It safeguards your heart.

Walking gets your blood pumping, strengthening your ticker with each step. It can also help you blow off steam and reduce the amount of stress in your life, says James O'Keefe, MD, a cardiologist and professor of medicine at the University of Missouri-Kansas City. “Walking may protect your heart by as much as running.” In fact, Harvard scientists found that strolling for at least 3 hours a week can reduce your odds of heart attack and cardiac death by 35%.

3. It puts you on a path to a healthy weight.

An hour of brisk walking can torch up to 460 calories, making it an effective slim-down weapon. What's more, it can target the most harmful form of fat: Regular stepping can help shrink belly fat and increase insulin sensitivity, two precursors to diabetes. In fact, research shows that a 30-minute stroll a day can reduce your risk of developing type 2 diabetes by about 30%, while a one-mile daily walk lowers diabetics' odds of dying from the disease by 39%.

4. It can help your body repair its DNA. 

Walking and other forms of exercise can help put the brakes on the aging process. In a study from Germany's Saarland University, researchers found that regular walking increases activity of telomerase, an enzyme that helps the body mend its DNA. This effect could help you live longer, says study author Sanjay Sharma, MD. He estimates that just 25 minutes of brisk walking or slow jogging a day could buy you 7 additional years of life.
 

And that my friends are some of the reasons I am the biggest fan of walking daily :)









Source: prevention.com/fitness/4-ways-walking-adds-years-to-your-life

Get Moving!

Winter makes us all feel like being lazy and staying indoors watching a movie. Then come spring it is a mad rush to get into shape for the holiday season.

I exercise ALL year whatever the weather. This helps to keep my body in shape and my weight steady. The longer you keep up the exercise routine, the more it becomes a daily habit.

I enjoy cycling but when the weather is cold, wet and dark I admit that jumping on my bike becomes less likely. So what do I do instead? I walk and walk and walk. If it's cold and raining, guess what? Yep I still walk (we have this amazing invention called a coat). I pull on my hat, gloves, scarf and coat and get out there. 

I vary my pace between walking at a steady rate to walking as fast as I can to the point that my legs ache. I know that this will make my heart, metabolism and muscles work at their best over a short space of time exercising (typically I walk between 20-40+ minutes at a time).

Even if you only have time for a quick 20 minute walk per day DO IT. Walk steady for a few minutes, fast for a few minutes and continue with that momentum. It will burn calories and tone your legs and butt. Use your arms to power you on, listen to music, do whatever it takes.

Sometimes I might even use the stairs in my house and walk/run up and down 10-20 times, but more often than not I will get outside.

If I am out shopping, I will park as far away from the shops as I can. I will use the stairs instead of lift or escalator. Every day has an opportunity to get moving.

Now I like to watch a bit of TV like the rest of us but even then I use this time to exercise. I use dumb bells - every other day - to tone my upper body mainly. Using weights and getting toned muscles will help your body burn fat quicker. It also protects against Osteoporosis as you age. 

I hope I have got my point across that exercise doesn't need to be an expensive trip to the gym, 4 hours of intense exercise or an excuse for not doing something.

Get in to a regular habit of doing something on a regular basis. You will have more energy, feel healthier, fitter and younger. What's not to like about that? ;)

See for yourself the calories you can burn off by even just doing half of the steps below.....

Active Christmas

I must have been a good girl last year as Santa was very generous in my presents. I love exercise and are always happy to receive gifts that help my daily activity and motivation.

So at Christmas I was very happy to receive some new wrist/ankle weights (my old ones were that old, the sand was leaking out of them), a new bike and a fitbit. I felt like a child wanting to play out with their new toys that day.

For those of you that does not know what a fitbit is, this is what is does:-

• Records steps taken, distance travelled, calories burned
• Track your goals with online and mobile tools
• Record active minutes, hours slept, quality of sleep
• Set your goals and sync your stats
• Silent wake alarm, water resistant

Basically it records all of my daily activity which I can view and set goals using my mobile phone.

This also helps to me to gain more Bounts (see past post of the beauty of Bounts and its rewards - link below)

Rewards for Exercising - Bounts

I can't think of a better motivation and reward scheme for keeping fit and healthy. Who needs an expensive gym membership!

Take a look at the fitbit for yourself. Even if you decide not to use one the Bounts scheme is definitely worth joining.