Things You Must Do To Lose Weight Over 40

With age comes many things: greater wisdom; deeper empathy; a greater sense of knowing who you are; and less happily, the very real possibility of a bigger pants size.

Starting in your 40s, it's easier than ever for the pounds to creep on—and tougher to take them off. Thanks to a slowing metabolism you could be burning 300 fewer calories per day than you did in your early 20s, according to the American Council on Exercise. What's more, falling estrogen levels during perimenopause and menopause (which begin in your early 40s) can cause insulin sensitivity, which makes it harder for your body to control the amount of sugar in your blood, says Caroline Cederquist, MD, a board-certified bariatric surgeon and founder of the meal delivery service BistroMD. This can make your blood sugar levels more prone to spiking and crashing, which can increase your urge to snack—especially on high-carb, sugary junk, Cederquist says.

Put it together, and it's no wonder so many women over 40 end up hitting a weight loss wall. But it doesn't have to be that way. With a few smart moves, you can outsmart your slowing metabolism and get lean—for good.

Sure, some things change after 40. But the basic tenets of successful weight loss stay the same, no matter how old you are. Before you take steps to ageproof your diet plan, it's a good idea to brush up on the basics.

• You need to eat less. It doesn't matter if all you eat is grilled chicken, brown rice, and broccoli. If you don't cut back on your portions, you won't lose weight. Everyone's calorie needs are different, but in general, a woman eating 2,000 calories per day should aim to cut back by 400 to 500 calories, recommends Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color.
• You should aim to lose 1 to 2 pounds per week. Those drop-a-dress-size-in-a-week plans are tempting. But the slow and steady approach is more sustainable since you're more likely to build healthy habits (like exercising more and eating more veggies) that will help you stay leaner in the long term.
• Skipping meals will mess with your metabolism. When you skip breakfast or dinner, it tells your body to squirrel away calories instead of burning them. Skipping meals also increases the chances that your blood sugar will crash, leaving you ravenous for a quick energy hit in the form of sugary carbs, Cederquist says.
• Keeping your carbs in check—especially the refined kind—can help combat age-related insulin resistance and promote steady blood sugar levels, Cederquist says. Adding more protein to your diet can also help. Not only does the nutrient help stave off age-related muscle loss, but it also helps keep your metabolism revved, because the body has to work harder to digest it than, say, a bagel, Cederquist says. How much of each nutrient you consume each time you eat matters, too. In a perfect world each meal and snack should have:
• Vegetables or fruit: Fill half of your plate with these. They’re high in fiber and water, so they'll take up lots of space in your stomach without contributing too many calories to your diet.
• Lean protein: Your plate should have a serving that’s about the size of your palm. Good sources include Greek yogurt, eggs, chicken, and fish. 
• Complex carbohydrates: Your plate should have a serving that’s the size of your closed fist. Whole grains, beans, fresh fruit, and starchy veggies (like sweet potatoes) are all good choices.
• Healthy fats: These can add up quickly when you're trying to lose weight, so it's worth measuring your fats. Aim for 7 to 10 grams every time you eat. That’s 1½ tsp of olive oil, a quarter of an avocado, or two tablespoons of nuts or seeds.

Source:prevention.com/weight-loss/a20465042/lose-weight-over-40/

Hydrogenated Vegetable Oil - The Bad Fat

Hydrogenated Vegetable Oil is a bad fat that causes high cholesterol, obesity along with a range of health conditions.

It has been banned in some countries but is still often widely used. If in doubt you should always read the food label and avoid as much as you can anything with the word Hydrogenated fat in it.

Start by avoiding the offenders below. On top of that, use this shopping tip: Check the label for “partially hydrogenated oils.” They’re a hidden source of trans fats.

1. Cakes, pies and cookies (especially with frosting)

Most cake and cookie mixes list 0 grams of trans fat on the label. But there’s a catch. Manufacturers can list 0 grams if the trans fat content is under 0.5 grams. Those small amounts add up when you eat multiple servings of sweets. If you add frosting, you’re in for a whopping dose. An average serving of frosting contains 2 grams of trans fat, plus the same amount of sugar as one tiny slice of cake.

2. Biscuits

This one surprises a lot of people. Frozen biscuits contain upwards of 3.5 grams of trans fat. Watch out for the word “flaky,” a texture trans fat helps produce. In addition, biscuits often contain over half of the daily recommendation for sodium.

“If refrigerated or frozen dough produces a texture that seems too good to be true, it probably is.”

Kristin Kirkpatrick, MS, RD, LD

Wellness Institute

3. Breakfast sandwiches

Sure, microwavable breakfasts save you time, but they typically contain at least 1 gram of trans fat (more if they come on a biscuit). Take a close look at the ingredients, and you’re likely to find partially hydrogenated oils in the top five. Plus, they’re packed with sodium.

4. Margarine (stick or tub)

Most margarine makers have removed trans fat from their ingredients, but you still have to double-check. The few that still contain trans fat have levels as high as 3 grams per serving.

5. Crackers

Many crackers also benefit from the labeling loophole. You may see a “0” on the label and think you’re safe, but don’t be fooled. Check the ingredients. Here’s a tip: If a food can last in your pantry for weeks without going stale, trans fat might be keeping it fresh.

6. Microwave popcorn

Next time you watch a movie, choose your snack carefully. Microwave popcorn is a source of whole grains and antioxidants, but many buttered and flavored varieties have trans fat content as high as 5 grams per serving. Check the labels carefully, and opt for popcorn that comes with no trans fat.

7. Cream-filled candies

Bite-sized candies with creamy fillings typically contain 0.5 grams of trans fat per serving. But it’s all too easy to eat more than one serving. Before you know it, you’ve ingested far too much sugar and an alarming amount of trans fat, all without any nutritional benefit.

8. Doughnuts

Many establishments have taken trans fat out of their ingredients, but be wary. Even those who make the “0 gram” claim may contain a small amount. That risk rises if you choose frosted or cream-filled doughnuts. And don’t forget, doughnuts offer a sugar bomb with little protein or fiber, which leads to a crash later in the day.

9. Fried fast foods

Trans fat can lurk in your favorite fries (5 grams) and sandwiches (2 grams). Luckily, most fast food companies and restaurants display nutrition and ingredient information on their websites or at the restaurant. Look them up before ordering or ask your server if they use partially hydrogenated oils. Be wary of deep-fried goodies at fairs and carnivals, too.

10. Frozen pizza

Frozen pizzas are another example where convenience isn’t worth the damage, with around 1 gram per slice or serving. Frozen pizzas rely on trans fat to give the crust that flaky texture. Think of it like this: If refrigerated or frozen dough produces a texture that seems too good to be true, it probably is.

Source:health.clevelandclinic.org/2015/07/avoid-these-10-foods-full-of-trans-fats/

Tips To Avoid Extra Weight Gain From Drinking Alcohol

To reduce the chances of gaining weight from drinking alcohol, follow these tips from the British Nutrition Foundation:

• Men and women are advised not to regularly drink more than 14 units a week, which is equivalent to six pints of average strength beer or 10 small glasses of low strength wine.
• Alternate an alcoholic drink with a glass of water – this will help to prevent you becoming dehydrated.
• Don’t drink on an empty stomach. If you do reach for snacks while drinking, opt for a healthier option – choose a sandwich instead of crisps or chips, or choose a chicken burger without mayonnaise instead of a kebab with garlic sauce.
• Drinking in rounds can mean you end up drinking more than you intended. Opt out and drink at your own pace.
• Try cutting down with a friend, as you’ll be more likely to stick to it with moral support.
• Eat a healthier dinner before you start drinking. Order or cook before you start drinking so you’re not tempted to go for the less healthy options.
• Pace yourself by taking small sips.
• Avoid "binge drinking" – it is not advisable to "save up" your units to splurge at the weekend.
• If you’re drinking white wine, why not add a splash of soda water to help the same number of units last longer?

Source:nhs.uk/Livewell/alcohol/Pages/calories-in-alcohol.aspx

Calories In Alcohol

Calories in alcohol*

Drink	Calories (kcal)	Food equivalent
A standard glass (175ml) of 12% wine	126kcal	1 Cadbury Heroes miniature bar
A pint of 5% strength beer	215kcal	1 packet of McCoy's salted crisps
A glass (50ml) of (17%) cream liqueur	118kcal	1 Milky Way bar
A standard bottle (330ml) of 5% alcopop	237kcal	3 Lees teacakes
A double measure (50ml) of 17.5% fortified wine	65kcal	1 Asda bourbon biscuit

Why Do We Gain Weight as We Age?

As we age, a decrease in our physical abilities leads to a decrease in our metabolic rate (amount of energy used in a given period), which in turn contributes to weight gain. The physiological changes that accompany increasing age affect the body's composition and cardiopulmonary (heart and lung) function, thus reducing our ability to work and exercise and lose weight. Genetics, muscle mass, gender, calorie consumption versus expenditure, and lifestyle are all factors in weight gain.

Changes Occurring with Age 

A decline in our physical abilities starts around age 30, continues throughout our life, and reaches a plateau between ages 60 and 70. After the plateau, a slower decline follows. The rate of decline varies with our individual level of fitness as well as our lifestyle. The speed at which our nerves conduct impulses declines approximately 15%, resulting in decreased reaction time and slowness in performing tasks. Maximum breathing capacity decreases approximately 40% during this period. Individuals with chronic lung disease, such as emphysema, suffer a more significant decline. Cardiovascular function declines approximately one half of one percent each year starting around age 30. It is no coincidence that many world-class and endurance athletes begin gradually leaving their sport after this age. There is a 40% to 50% reduction in muscle mass during this period with a similar decline in bone mass. There is a simultaneous increase in body fat in both men and women. The metabolic rate also declines with age. This decline is mostly affected by muscle mass. Regular exercise helps to preserve muscle mass, particularly muscle loading exercises such as weight training, walking, and physically challenging occupations.

Behaviors such as frequent dieting have been shown to affect the resting metabolic rate and your weight. Individuals who diet frequently have a significant decline in their basal metabolic rate. This decline is prolonged and sustained for several months and cannot be attributed to that expected from a loss in muscle mass or fat free mass. Periods of extreme starvation can produce as much as a 45% decline of the metabolic system. Studies have shown that calorie restriction in short-lived animal species not only causes a decrease in the basal metabolic rate but also an increase in lifespan. Studies are now underway to evaluate calorie restriction in humans and its effect on longevity.

Physical activity refers to body movements that result in the production of energy. The type, frequency, and duration of activity, as well as rate of progress, should be considered when choosing an exercise program. Physical activity has been shown to decrease the occurrence of some chronic diseases. There is a large body of evidence that the risk of death from disease is decreased in individuals who are physically active. The strongest evidence of this has been shown for coronary artery disease. There is moderate evidence that physical activity decreases the risk of hypertension, obesity, colon cancer, noninsulin-dependent diabetes, and osteoporosis. Physically active individuals have been shown to perform daily activities with less effort.

Source:hughston.com/hha/a_15_2_4.htm

Beauty And The Beach

With Christmas well and truly out of the way, light nights here, your thoughts may turn to getting away for a summer holiday.

If like most people you may have hibernated over the cold winter months, well it's time to dust off those trainers and start exercising and eating healthier in time for baring all (well not literally) as you jet off in search of the beach and sunshine.

Often people make the mistake of leaving things until last minute and then fret about how they will look in a bikini or mankini!!!! I exercise all year round so although my body still needs close care and attention, I feel good about myself and whether I look it or not, that makes all the difference.

If you are one of those who are already panicking about getting your beach wear out, fear not.

Starting on Monday 11th April, I will be taking you through a series of exercises and eating advice to get you on the right track to being ready for that holiday, all for FREE Monday to Friday for the next 6 weeks (or maybe longer) for ALL ages.

I love exercise and what I do so I am more than happy to share my advice with you. I understand that some people need a little bit of daily coaching and motivation to keep them on track.

Get the information delivered straight to your inbox every Mon-Fri so no waiting around. This offer is only available to subscribers.

There will be lots of eating advice, exercise tips and plans for beginners to intermediate, whatever age or shape you are.

There will be easy to follow exercise video's to watch and lots of other tips on looking and feeling great from the inside out.

Get on board and sign up using the form on right hand side of the page. As a special thank you and to get you started, I have arranged access to FOUR free reports that I know you will love.

Looking forward to helping you get started.

Your friend

Franky

Fat Over 40?

As we get older it seems inevitable that weight gain will follow.

I look at friends on social media and celebrities of a certain age and see those that were once slim have now gained quite a few pounds.  I myself weigh a stone heavier than I did in my 30's but are fortunate in that I am still not classed as being overweight.

So what happens as we age to cause this obvious shift in weight?

Well it can be a number of factors.

A change in hormones as we age can cause a shift in weight and is one of the reasons for some.

Also for many people, as they get older their eating habits often stay the same and calories consumed are not reduced. As we get older our bodies are able to function on far less calories than needed, say, 10 years previous.

It is becoming a pattern that many of the more mature nation are turning to a bottle of wine or a beer more nights in the week, thus adding extra calories. That combined with not exercising or cutting back on overall calorie intake is a guaranteed way to piles on the pounds.

So what can we do?

After reading that it would seem obvious what needs to be done:-

Reduce the calories we consume on a daily basis by at least 200-400 per day.

Exercise daily for at least 30 minutes by walking, running, cycling, swimming, weight training, dancing, running up and down the stairs or preferably a combination of 2 or 3 different forms of exercise.

Use alcohol sparingly as a way to relax. There are a lot of calories in the stuff!

Find ways to relax like taking up Yoga or a hobby. Stress is a factor in weight gain.

If in doubt or before taking up any exercise or diet plan it is advisable to speak to your GP.

The Burning Truth About Fat Pills

Swallow the buzzword-strewn advertising and you’ll conclude that fat burners are the ‘rapid-fire’ way to ‘annihilate’ body fat and generally get the body you want without quite so much effort. The marketing bumph works, with yearly sales exceeding £900m. But with broad ingredients list on each bottle, what is in the pills that you’re popping? MH gets into the common additives promising to reduce your love handles.

Suppressing fire

A highly popular chemical in fat burner, glucomannan has an instant effect on your appetite. A natural thickening agent, it absorb liquid and expands in the stomach to super-size meals from the inside out, helping your feel fuller for longer. The effect sounds excessive, but actually it’s no different to thickening soups and while the benefits have been proven for those suffering obesity, the side effects are just as real; you’ll need to stay close to the facilities, in other words.

Green Tea Party

Green-tea extract is one of the more natural options when it comes to giving your metabolism a boost. Containing plant-derived polyphenols it acts to increase your livers' ability to process out fat. For a short-term kick they deliver, and can help you jump-starting weight loss. But be wary once you get back in the gym - according to the American Journal of Clinical Nutrition, green tea extra also increases fat oxidation limiting your ability to use stored fat to power your workouts.

Binding agreement

'Fat-binding' pills stick to fat molecules, make them too big for pancreatic enzymes to break down, sending them straight through your system. Unfortunately, in doing so they can scoop up essential muscle-maintaining vitamins, too.  "Consumption can result in malabsorption of useful nutrients and fat soluble vitamins A, D, E, and K," says Dr Igho Onakpoya, Researcher at the University of Oxford's Centre for Evidence Based Medicine. "In addition, high levels of caffeine can have laxative effects, leading to diarrhoea and imbalance in body constituents such as sodium, chloride and potassium - necessary for normal body function."

Heavy Metal Hit

The diverse mix of ingredients in fat-burners makes you urinate more frequently, too, resulting in a loss of calcium. Some do try and compensate with extra calcium compounds but these manufactured replacements can overcrowd your intestines, interfering with your natural zinc and iron absorption, effecting oxygen transportation and proper carb breakdown. This can mean your workouts can start to feel heavy, so if you’re training hard you’re better off going clean.

Source:menshealth.co.uk/lose-weight/the-burning-truth-about-fat-pills

Why fat people have a worse memory than thin people

Fat people have a worse memory than thin people, experts have found.

In a small study, tests showed being overweight was linked to worse “episodic memory” or the ability to recall past experiences.

Ann the research published in the Quarterly Journal of Experimental Psychology says a less vivid memory of recent meals may lead to overeating.

However, other aspects of memory like general knowledge were unaffected by weight.

Fifty people with a Body Mass Index ranging from 18 (healthy) to 51 (very obese) took part in a memory test where they had to “hide” objects at different times and on different scenes displayed on a computer screen.

They were later asked to recall what they had hidden, when and where. The results revealed obese people’s scores were 15% lower than thinner people.

Dr Lucy Cheke, of the University of Cambridge , said: “The suggestion we’re making is that a higher BMI is having some reduction on the vividness of memory, but they’re not drawing blanks and having amnesia.

“But if they have a less strong memory of a recent meal, with a less strong impact in the mind, then they may have less ability to regulate how much they eat later on.”

Hunger hormones play a huge role in how much we eat, but it is believed our minds play a role too.

People watching TV while they have their dinner have been shown to eat more or feel hungrier sooner. And those with amnesia will have repeated meals in a short period of time.

Two in three adults in the UK are overweight or obese.

Dr Cheke added: “It is too early to talk in terms of advice, but we are certainly beginning to observe the mechanisms that obesity perpetuates itself.

“Concentrating on your food has been a message for a long time, but that may be a bit harder if you’re overweight. Hopefully knowing what’s going on will help us to develop ways of helping people.”

Source:msn.com/en-gb/health/fitness/why-fat-people-have-a-worse-memory-than-thin-people/ar-BBq4OdM

Belly Fat Over 40 Is Not Inevitable. Here's Proof

How many times have you been told that middle age spread—the weight gain that comes with hitting 40 and beyond—is unavoidable? Well, next time someone starts going on about the inevitable metabolic slowdown, know this: You can turn the ship around. It's not even that hard.

Metabolic slowdown is a real thing. It's due to your muscle mass declining—by up to 8% each decade after age 30 and up to 10% after the big 5-0. "You lose about a half pound of lean muscle every year in your 30s and 40s, and once you hit your 50s, you lose roughly a pound a year," says Wayne Westcott, an exercise physiologist at Quincy College in Boston. Although researchers aren't exactly sure how this happens, the leading theory is that your body starts breaking down muscle at a faster rate than it can build it back up again. Muscle is metabolically active, so your metabolism slows as it declines.

So, what do you think might reverse the trend? That's right, more muscle!

Research shows that lifting weights twice a week for 25 minutes will get you the additional brawn to keep your metab humming. One study done by Westcott of more than 1600 people between the ages of 21 and 80 showed a muscle gain of around 3.1 pounds after 10 weeks of resistance training twice a week. "That's the equivalent of reversing about 6 years of aging," explains Westcott. The subjects did one set of 12 different exercises, using a high enough weight that they fatigued after 8 to 12 reps. Best part is, it didn't matter whether they were 25 or 75; there were similar results across all age groups.

Source:prevention.com/weight-loss/weight-loss-tips/strength-training-flat-belly-any-age?cid=soc_Prevention%20Magazine%20-%20preventionmagazine_FBPAGE_Prevention__

Fasting Weight Loss Update

I am a little bit later with my weight progress update due to life getting in the way.

I weighed myself and was pleasantly surprised to learn I had lost 3LB. I tend not to worry too much about what I weigh and prefer to use how my clothes fit and feel as a guide. However, I was curious as to whether or not doing the over night fasting was actually making a difference.

As I have said previously I do feel less bloated during the day.

I am trying not to use this method of keeping my weight in control as an excuse to eat junk during the day. I do like to eat what I feel like but still follow the rule of everything in moderation.

Everything does become harder as you get older i.e weight loss, toning up, but keeping on top of it certainly helps me to feel better and look better. For me exercise and good eating habits are a way of life, not just something I do to get in shape for a holiday or special event.

If you have yet to get started then I can only stress that the sooner you make a change, the sooner you will see changes.

Good luck :)

6 REASONS TO GET RID OF YOUR BELLY

Lots of men have a little extra padding around their middle, but your abdominal fat, known as the visceral fat area, is responsible for all sorts of health issues. Read on to learn how your belly’s killing its host.

It suffocates you at night

Lots of men snore, but few realise their mid-night grunting is caused by excess weight. When carrying too much timber your airway prevents oxygen from reaching the lungs and bloodstream. It’s usually excess soft tissue around the throat that’s the issue, but the Journal of Internal Medicine ID’d a positive correlation between sleep apnoea and abdominal visceral fat. Gut your gut for a better night’s rest.

It’s making you sick

Cytokines – the chemicals inside your body that informs your immune system when something’s wrong – are affected by belly blubber. “When we have high levels of visceral fat, we’re reducing our chances of letting your body know there are problems,” says nutritionist and weight management specialist Rhiannon Lambert. “The cytokines become sensitive to chemicals like insulin, which stops them doing their job. Abdominal fat is not just linked to heart disease and diabetes: you’re affecting your whole immune system.” You heard it here first – being fat makes you ill.

It’s causing diabetes

Most people understand there’s a link between diabetes and obesity, but visceral fat in particular is an early warning sign. “The type of fat that gets stored around our middle is linked to insulin balance,” says Lambert. “Over a long period of time, we secrete insulin when we’re stressed or eating irregularly, and the more resistance we build up the more fat is stored in that area.” 

You can’t always tell

Generally, the NHS defines a dangerously large waistline at over 37”. But much like a ninja, the belly is at its most dangerous when you can’t see it. “Skinny-fat” guys in absence of muscle often store layers of visceral fat that aren’t as immediately obvious as a big beer belly due to a similar unhealthy lifestyle, causing the same immune-system interference as their bigger brethren.

It’s already a risk

Your mate down the pub may be staunchly proud of his power-ab, but not all bellies shake like bowlfuls of jelly. “Often it’s quite solid weight, so you can have a really large belly that, when prodded, feels quite solid,” says Lambert. “That’s due to all the fat building up against the organs pushing forwards, so it’s not going to feel like flabby adipose tissue. It’s going to feel hard, an indicator that it’s quite dangerous.”

It’s tough to prevent

It’s common knowledge that as you age it becomes tougher to fight fat, but the sugars that do the most damage are tucked away in secret, says Lambert. “It’s in processed foods, it’s in chicken breasts that are breaded, it’s even in sliced roast chicken as a chemical called maltodextrin, basically another word for sugar.” Lambert also warns of an unexpected insulin source: sweetened workout shakes. “Protein powders are often laden with sugar. Instead of keeping blood levels stable they’re actually causing an insulin spike.” Check your shakes for sugar. Portable devices such as the Accu-Chek Blood Glucose Monitor should help you watch your waistline.

Source:menshealth.co.uk/lose-weight/6-reasons-you-need-to-get-rid-of-your-belly-today

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19 Super Foods To Naturally Cleanse Your Liver

Eating the right foods is key, so here is a list of foods you can include in a diet that will promote a wholly natural, and perpetual cleanse of your liver.

Apples contain high levels of pectin, plus other natural chemicals which actually support your liver and facilitate the cleansing operation.

Asparagus is an excellent diuretic. A diuretic is a substance that helps to promote the production of urine, and as urine is the way that you body naturals evacuates itself of any excess toxins, asparagus actively helps to support detoxification.

Alternative grains can lighten the work that your liver has to do. Ordinary grains such as wheat, and flour made from wheat, contain gluten, which can be difficult to digest and is an allergen for many people. Substituting different grains, the likes of buckwheat, millet, and quinoa can make a significant difference.

Avocados are fantastically good for you as a source of nutrition. This renowned super-food also contains a compound known as glutathione, which is essential in helping your liver to extract toxins.

Beetroot (Beets) and carrots are another good source of glutathione that aids your liver to detox. They are also rich in flavonoids and beta-carotene, which both support healthy liver function.

Brussels sprouts are a rich source of the mineral sulfur, and the antioxidant glucosinolate. Both of these substances encourage your liver in producing certain enzymes that can prevent damage caused by both dietary and environmental toxins.

Cabbage facilitates your body’s production of ITCs (Isothiocyanates), another important substance that promotes the manufacture of detox enzymes.

Citrus fruits, and particularly lemons and limes, contain boatloads of vitamin C. This boosts liver function and helps to transform toxins into substances that are them more easily mopped up by water.

Cruciferous veggies such as broccoli and cauliflower also contain the antioxidant glucosinolate, the antioxidant that promotes the production of toxin busting enzymes.

Dandelion root makes a great tea which helps the liver to break down fat. It also boosts the manufacture of amino acids, another substance essential to the detox process.

Garlic s a rich source of Sulfur, (a great detox support agent), plus Allicin and Selenium, both of which are an important aid in helping to cleanse your liver.

Grapefruits are an excellent source of vitamin C, glutathione, and antioxidants, all of which combine to boost the manufacture of specific enzymes that can rid your body of various toxins including certain carcinogens.

Green tea contains a particular type of antioxidant known as catechins which are well known as substances that support healthy liver function.

Leafy green veggies contain certain chlorophylls that have the ability to absorb toxins that contaminate your body from the environment. They also help to deal with various chemicals, heavy metals and pesticides that find their way into your body system.

Olive oil and other cold pressed natural oils such as flax seed and hemp, also support healthy liver function, helping to produce a lipid base that assists with the absorption of toxins.

Spinach is another excellent source of glutathione.

Tomatoes are yet another great source of glutathione, but they also contain a substance known as Lycopene which can help to protect you against certain types of cancer including breast, lung, and skin cancer.

Turmeric is a spice that not only adds bags of flavor to soups stews and casseroles, but that also promotes the manufacture of detox enzymes.

Walnuts are packed with Omega 3 fatty acids, glutathione, and the amino acid, Arginine; all of which enhance the liver’s cleansing powers, and in particular help to rid your body of excess ammonia.

Source:justnaturallyhealthy.com/2015/04/21/19-super-foods-to-naturally-cleanse-your-liver/?c=nsfb

A Five-Minute Walk Could Undo An Hour of Sitting

The evidence is overwhelming — sitting for long stretches of time can damage your health and a new study could tell us why. Researchers from Indiana University found it takes just one hour of sitting to decrease the blood flow from your legs to your heart by 50 percent. When you're parked in a chair, the muscles in your lower body don't contract to pump blood to the heart as effectively as they should, causing blood to pool in your legs. Eventually, this can lead to impaired blood vessel function — an early marker of heart disease.

And because many of us sit at a desk for at least eight hours a day, the damage done by sitting throughout each day could be even greater, says study author Saurabh Thosar. But there's an upshot — Thosar and his team discovered you can counteract the damage of sitting by taking five-minute walks every hour.

They asked a group of healthy men aged 20 to 35 to sit for three hours without moving their legs. Measuring the guys' arterial function every hour with a blood pressure cuff, they found that the ability for their arteries to expand and pump blood was reduced by 50 percent after the first hour.

The men then sat for another three hours, but took a slow five-minute walk (two miles per hour) every hour. This time, the tests showed no decrease in arterial function. "Five-minute walks prevented the decline of blood flow and arterial function during sitting," says Thosar. "[Walking] does not erase the effect of sitting, per se. Rather, it just does not allow sitting to be as harmful."

The jury's still out on whether you need to walk for at least five minutes to get these benefits or if a one- or two-minute stroll can stifle at least some of sitting's negative effects. Another question is if walking for more than five minutes or picking up your pace will help even more. "I do not have data to prove it, but my feeling is that even shorter walks or taking more breaks will be helpful as long as blood flow increases," says Thosar. 

Source:mensjournal.com/health-fitness/exercise/a-five-minute-walk-could-undo-an-hour-of-sitting-20141009#ixzz3buWQzrH5