Reasons To Exercise In Winter

Research has shown time and again that regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in winter when colds and flu rear their ugly heads.When you exercise and get your blood pumping, immune cells circulate through your body more quickly helping them seek and destroy infections. But this boost only lasts for a few hours, so exercise needs to be regular for long-term effects.

Whether it’s the usual winter blues or the more serious SAD (seasonal affective disorder) putting a gloom over the colder months. A daily workout releases feel-good, de-stress brain chemicals, gives you a break from the daily grind and helps ease depression. Plus, if you combine exercise with the great outdoors you can cheer yourself up even more!

We know that after exercise, the brain releases the “feel-good” chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing,”45 minutes in the day could change your whole outlook on winter!!

Being cooped up with nothing but heaters to keep the air moving means fresh air is much harder to come by in winter! Generally, the air outside is healthier then that inside so going for a walk or run outside gives your lungs a chance to detox and breathe deeply without concern for breathing in other people’s bugs (at home or from the office!)

In the colder months it is so easy to turn to comfort food, because its so satisfying and it makes us feel good, well for a little anyway, and then we feel guilty. Its so easy to become a hibernating bear! No wonder it’s known as the ‘winter weight gain’ period. The average person puts on up to 4 kg! The only way to make up for those added treats is to increase the amount of exercise you’re doing. Try and balance your energy in and energy out then the shredding of clothes in spring wont be such a shock!

Source:livelifegetactive.com/blog/exercise-in-winter/

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

What Is Stress?

What is stress?

Stress is the feeling of being under too much mental or emotional pressure.

Pressure turns into stress when you feel unable to cope. People have different ways of reacting to stress, so a situation that feels stressful to one person may be motivating to someone else.

Many of life's demands can cause stress, particularly work, relationships and money problems. And, when you feel stressed, it can get in the way of sorting out these demands, or can even affect everything you do.

Stress can affect how you feel, think, behave and how your body works. In fact, common signs of stress include sleeping problems, sweating, loss of appetite and difficulty concentrating.

You may feel anxious, irritable or low in self esteem, and you may have racing thoughts, worry constantly or go over things in your head. You may notice that you lose your temper more easily, drink more or act unreasonably.

You may also experience headaches, muscle tension or pain, or dizziness.

Stress causes a surge of hormones in your body. These stress hormones are released to enable you to deal with pressures or threats – the so-called "fight or flight" response. 

Once the pressure or threat has passed, your stress hormone levels will usually return to normal. However, if you're constantly under stress, these hormones will remain in your body, leading to the symptoms of stress.

Source:nhs.uk/conditions/stress-anxiety-depression/pages/understanding-stress.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

Hunger Is Not A Sign To Snack

Healthy eating is obviously about putting the right kinds of food in your body, but it’s also about having the right attitude to food.

Food plays too many roles in our lives. We use it to cheer us up when we’re sad or bored and to communicate the kind of person we are.

To be a healthy eater means eating for the right reason: hunger. It’s time to rediscover the feeling of hunger. An easy way to do this is to stop snacking and start having three proper meals a day.

Studying the behaviour of overweight and obese people, I often hear them say they overeat because they feel hungry between meals.

But they’re not really hungry — they’re getting hungry. It’s natural and not something to panic about if you’re eating a proper breakfast, lunch and dinner. It just means you’ll really enjoy your next meal.

Eating when you’re hungry is a nice feeling. I’ve found that it’s only when people don’t eat proper meals that they want snacks.

THREE-MINUTE CRAVINGS RULE

Remember that hunger isn’t just a physical process to do with how full or empty the stomach is — feelings of hunger essentially come from the mind. So if you crave something and feel you can’t think straight until you’ve had it, it’s worth exploring what is going on psychologically.

People like to think cravings are biological or due to an ‘addiction’, and tell themselves they ‘need’ a chocolate bar. In fact, it’s not the actual food they crave, it’s the meaning they have wrapped around the food. Chocolate represents a distraction, a break from work or a treat after a hard day.

Craving episodes last only a few minutes, so distract yourself — chat to a colleague or take a walk — then see if you still feel so desperate for it.

Last year, psychologists at Plymouth University and Queensland University of Australia reported that playing the computer game Tetris for three minutes reduces the strength of cravings for food and soft drinks. They suggested that during a craving, people visualise food they are thinking about — a visual task such as Tetris can disrupt this.

IMAGINE HOW YOU’LL FEEL AFTER A CAKE

Many people weaken at the sight of a shiny eclair or a basket of fries. But a good way to resist is to think about how you’ll feel afterwards — guilty, overly full and wishing you hadn’t.

Psychologists call this ‘anticipated regret’ — a technique shown to be effective for changing health behaviour such as exercise and food choices.

You could even picture your liver struggling to digest that food or the pockets of fat in your tummy or thighs desperate to suck up the calories.

If you embed that image in your mind, linking it to the food, you won’t want it the next time it’s winking at you from the shop window.

Even better is to think about how wholesome and smug you’ll feel after eating something healthy. I never liked running, but after doing a charity run following a friend’s death, I started doing it more regularly.

What motivates me is to think of the smug feeling I’ll have when I’ve finished. Don’t frame it in your mind as a loss — frame the healthy choice as a gain. You’ll feel proud of yourself for looking after your health.

Source: dailymail.co.uk/health/article-3448464/Ten-mind-tricks-make-healthier-eater.html#ixzz4CzaxMGYN

The Surprising Habit That’s Causing You to Over Eat

You’ve even been eating healthier this summer and are probably in the middle of getting a rockin’ bod with our Best Bodies challenge. So what could be the culprit behind those few extra pounds you’ve put on? Here’s the hard truth: drinks after work may be to blame, but not in the way you think. 

According to a recent study, alcohol exposure sensitizes the brain’s response to food aromas and increases caloric intake. That means that those pre-dinner rooftop drinks could be affecting the cravings in your belly, convincing you to place a heartier dinner order than you normally would. “The ‘aperitif effect,” or consumption of more food after drinking, has been known for some time now, but there has never been a consensus on what causes you to eat more—what alcohol is doing to lead to this,” says William J. A. Eiler II, PhD, lead author of the study. “Our findings lead us to believe that alcohol may make the aromas from food more appealing.  As a result of the food smelling better, we may be compelled to eat more of it.”

The study involved 35 healthy women, who received alcohol via an IV drip on one visit and a placebo during another. Wondering why they didn’t just line up glasses of wine? The goal of the test was to look solely at the brain’s role with alcohol consumption, minus any interference from the stomach. The participants’ brain responses to food and non-food aromas were then measured in response to two lunches: pasta with Italian meat sauce and beef with noodles. The study’s findings indicated that participants ate more when they received intravenous alcohol. 

So how much alcohol until you notice the effect? “That is a good question and one that will have to be answered by further research,” says Eiler.  “In our study, we maintained all our subjects at a breath alcohol concentration of 0.05 percent, which is equivalent to a couple of glasses of wine. I would hazard to say that there is likely a ‘sweet spot’ where drinking before a meal increases your consumption, with too little having no effect and too much leading to a decrease in eating.”

For those of you who are keeping an eye on your weight, be aware of the amount of and what types of pre-meal beverages you’re consuming. For example, your favorite craft beer might be pretty calorically dense, explains Eiler. “This can be compounded by the aperitif effect as you are not only increasing your caloric intake by drinking, you are likely to indulge a little more while eating your meal,” he says. A solid rule of thumb: When you know you’ll be drinking, “plan ahead by preparing smaller portions or making healthier choices.”

Source: self.com/food/food-news/2015/08/the-surprising-habit-thats-causing-you-to-overeat/

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.

How Much Does The Time Of Day You Eat Really Affect Your Weight?

You've heard a lot about whether or not late-night eating affects weight or not. But it's time to set the record straight once and for all. See how the research has evolved, and what the final verdict is on noshing past bed time.

First

A 2005 study in the journal Obesity Research found no link between evening snacking and gaining extra pounds, prompting nutrition pros to declare that bedtime eating while watching Parks & Recreation isn't slim-down suicide. Break out the ice cream!

THEN

In 2008, researchers showed that people who ate between 11 p.m. and 5 a.m. consumed more total calories per day and gained more weight over time. If your freewheeling diet has you eating at oddball hours, chances are you're eating more overall.

NOW

A new study found that when people who tended to eat a third of their calories between 6 p.m. and midnight switched to a schedule where they stopped eating between 7 p.m. and 9 a.m., they lost weight and slept better.

THE TAKEAWAY

The time of day doesn't matter as much as how much you're eating within 24 hours. To reduce that amount, stick to a food window of 10 or 11 hours, says Satchin Panda, Ph.D. It may keep your circadian rhythm and weight steadier.

Source:womenshealthmag.com/weight-loss/night-eating-and-weight-gain#ixzz40S4sjk3t

How Marriage HURTS Your Chances of Losing Weight

Married people are 'less likely to shed pounds after weight loss surgery'

• Nearly 65 per cent of people getting weight loss surgery are married
• But, being married hurts your chance of reaching goal weight post-surgery
• And, being married makes it harder to maintain weight loss, study says
• Weight loss surgery can also cause a marriage to deteriorate
• So, doctors should focus on pre-surgical psychological prep for couples

It’s often said that people let themselves go after they get married.

They tend eat more - and gain weight - while experiencing newlywed bliss. 

But eventually, many married people turn to the gym, diets or even weight loss surgery to shed those excess pounds.

In fact, nearly 65 per cent of people seeking weight-loss surgery are married.

However, a new study revealed being married may hurt their chances of weight loss after surgery.

Furthermore, weight loss surgery can cause a married relationship to deteriorate, according to researchers from Ohio State University.

Study author Megan Ferriby, a graduate student in human sciences, said: ‘Food is so central to family routines and celebrations and when you undergo a surgery that so vastly impacts your ability to eat as you did before, family members take notice.’

The team of Ohio State researchers set out to determine what role being married plays in the success of a weight loss surgery.

They analyzed 13 studies on weight loss surgery published between 1990 and 2014.

The team looked into the influence of marriage on weight loss after surgery – as well as the effects of surgery on the quality of a relationship.

Many of the patients in the studies underwent gastric bypass surgery, while others had surgeries to reduce the stomach size or place a band on the stomach.

The researchers found that six studies addressed marriage and weight loss.

Four of those six revealed patients who were married lost less weight.

In one of those studies, 180 gastric bypass patients were evaluated.

In that study, it was determined that married surgical patients were 2.6 times more likely to not reach their goal weight one year following surgery.

 Married surgical patients were 2.6 times more likely to not reach their goal weight one year following surgery

Similarly, another study determined that unmarried patients were 2.7 times more likely to adhere to post-surgical exercise and diet goals.

None of the analyzed studies showed better weight loss for married patients, according to the researchers.

And, when they looked at relationship quality in 10 studies, they found some patients’ marriages went downhill post-surgery.

Husbands grew dissatisfied after wives’ surgery.

That dissatisfaction was higher in instances when the wives became more assertive.

However, three studies that addressed sexuality found that couples’ sex lives improved.

Ms Ferriby and study co-author Dr Keeley Pratt, assistant professor of human sciences at Ohio State, said the findings demonstrate the importance of working with patients’ families through the surgery process.

A supportive or engaged spouse can have a positive impact as patients hope to reach their goal weight, the researchers suggested.

Additionally, in situations where a spouse is not supportive, health care teams could work to strengthen the relationship and improve spousal support before the surgery.

The researchers found that spouses and family members should participate in conversations before and after surgery.

That inclusion makes the patients more likely to reach – and maintaining – their goal weights.

Changing behaviors and routines in a family can be ‘unsettling’.

Thus, hospitals should focus on pre-surgical psychological preparation for their patients and family members, the study said.

The study was published in the journal Obesity Surgery.

Source: dailymail.co.uk/health/article-3417943/How-married-HURTS-chances-losing-weight-Married-people-likely-shed-pounds-weight-loss-surgery.html#ixzz3z7L5Z5v5 

What To Expect From Your Body During Your 50's

During our 50s we have entered the menopause and there are no clear guidelines with this because each and every woman has different experiences, but most of the changes in your bodies during this decade are related to the menopause.

Loss of interest in sex.

Helen notes that due to your hormonal changes and a drop in oestrogen levels women are likely to experience a low libido and vaginal dryness during this stage of their lives.

Weight gain around the stomach.

It is around this time that women may notice stubborn weight gain around the stomach, which is highly difficult to work off.

Helen says: 'Women may experience more central weight gain, 'fat around the middle' as metabolism slows down, more stress and lower hormone levels (particularly testosterone).'

Anxiety, depression and low mood.

Changes in lifestyle can cause various changes to mood in our 50s.

The rapid hormonal changes of the menopause can also cause drops in mood, or even anxiety and depression.

Helen says: 'Feeling quite low during this time is common as family dynamics change (children may have left to go to university) and life is reevaluated.'

Bones become weaker.

Unless you break a bone or suffer joint pain this effect of ageing is generally symptom-less, which is why is it key to pay attention to it.

Your bone density is a key part of health as you get older.

Helen says: 'Osteopenia or osteoporosis need to be taken seriously, whether you are or aren't on medication.'

Helen points out that no woman is the same and while some may have suffer some symptoms others may experience different ones – or none at all.

She says: 'Following a low sugar and alcohol and higher protein and brightly coloured fruit and vegetables is key to balancing blood sugar and supporting all of the above symptoms.'

She adds: 'Regular exercise is essential to keep endorphins high, healthy weight and bones strong.'

Source:dailymail.co.uk/femail/article-3269613/What-expect-body-decade-20s-50s-combat-it.html#ixzz3p192y34h

Is Diet Coke Making You Fat?

People who drink at least one can a day have larger waist measurements

• Regularly drinking diet fizzy drinks adds inches to a person's waistline
• Scientists found those who drank at least one a day gained 3 inches 
• Large waistlines linked to diabetes, stroke, heart attack and cancer 

Dieters opting for low-calorie fizzy drinks to help boost their weight loss may see their waistlines expand instead, experts have warned.

Rather than encouraging the pounds to drop off, a new study has shown regularly drinking diet sodas adds inches to a person's waist measurement.

Scientists at the University of Texas examined the lifestyles of 749 Mexican-American and European-American people, over the course of nine years, in which 466 participants survived.

They tracked the number of fizzy drinks each person consumed, and whether or not they were diet drinks.

A new study has shown those participants who drank at least one diet fizzy drink a day gained at least three inches to their waistlines over the course of nine years 

They found those who indulged in at least one diet drink a day gained at least three inches to their waistlines. 

The participants were interviewed at the beginning of the study and at three follow-up visits, where researchers measured their waist circumferences and other parameters. 

Of those who said they never consumed diet fizzy drinks, waist circumference increased by less than one inch over the nine-year study period, said Sharon Fowler, one of the study's lead authors.

Among those reporting occasional consumption - drinking less than one diet soda a day - waist circumference increased by around two inches.

And for the group who said they consumed diet fizzy drinks every day, often more than once a day, waist circumference increased by more than three inches. 

Past studies have highlighted the dangers of accumulating fat around the waist.

Researchers have linked visceral fat - that which builds up around internal organs - with increased inflammation and risk of metabolic disease, diabetes, heart attack, stroke, cancer and mortality.

Dr Fowler said: 'Because the study measured waist circumference as well as total weight, we were able to look at what happened to participants' abdominal obesity.

'The increases in abdominal fat were more than three times as great in daily diet soda users as in non-users.

'This is during the very time in life when increasing waist circumference is associated with increased risk of these serious medical conditions, and mortality itself.' 

In 2008 the same scientists published research which looked at the association between drinking artificially sweetened drinks, and long-term weight gain in participants.

Experts warned diet fizzy drinks are linked to people gaining and not losing weight. Dr Sharon Fowler said the findings are consistent with past research linking diet sodas to increased risk of diabetes, heart attack, stroke, and other medical problems

They found that among more than 3,600 25 to 65-year-old Mexican-Americans and European-Americans followed for seven to eight years, body mass index and the risk of obesity rose consistently the more artificially sweetened drinks a person consumed.

As part of the new study, the researchers adjusted statistically for a large number of variables that could have affected the findings, including initial waist size, exercise level and whether the participant had diabetes or smoked.  

These results are consistent with findings from a number of other observational studies of increased long-term risk of diabetes, heart attack, stroke and other major medical problems among daily diet soda users

Dr Sharon Fowler 

'Even when you adjust for those things, you have this independent effect of diet soda consumption on waist circumference change over time,' senior author, Dr. Hazuda said.

'There is definitely debate about whether the association between diet soda intake and cardiometabolic risk, which has been detected in several large observational studies, is based on an actual causal relationship,' Dr Fowler added.

'We are simply reporting the statistical association we found: that, over almost a decade, waist circumference increased significantly, in a dose-response manner, with increasing diet soda intake in this group of older individuals. 

'These results are consistent with findings from a number of other observational studies of increased long-term risk of diabetes, heart attack, stroke and other major medical problems among daily diet soda users.'

Their findings were most pronounced among those people who were already overweight or obese at the outset of the research.  

'In spite of these limitations, however, the evidence, taken together with relevant findings from other studies in both humans and animals, is pretty compelling,' Dr. Hazuda said. 'We're trying to provide the evidence base for meaningful decision-making to improve both the health of individuals, and the public health.'

Source: dailymail.co.uk/health/article-3028911/Is-Diet-Coke-making-fat-People-drink-one-day-larger-waist-measurements.html#ixzz3WiTaawXf