The squat is a compound, full-body exercise that works more than one muscle group. This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body as well as improve your physical health. If you sit all day at work or at home, you are at higher risk of serious disease. Why not do several squats whilst waiting for your dinner to cook, the kettle to boil, or your PC to boot up? Sometimes multitasking is a great thing!
Thursday, 28 January 2016
Tuesday, 26 January 2016
Sitting glued to the TV for hours at a time – or “binge-watching” – appears to encourage overeating and obesity, according to Lilian Cheung, lecturer and director, health promotion and communication for the Department of Nutrition at Harvard T.H. Chan School of Public Health and author of Savor: Mindful Eating, Mindful Life.
“There’s convincing evidence in adults that the more television they watch, the more likely they are to gain weight or become overweight or obese,” Cheung said in a December 31, 2015 NPR’s The Salt article. What’s more, she said, TV viewing can promote poor eating choices due to frequent exposure to advertisements for unhealthy food and beverages.
To better control of food intake, she suggested practicing mindful eating. “When eating, only eat. Turn off the television [and] computer, and put the cellphone away to refrain from checking messages. By removing these distractions, you can bring your full attention to the food in front of you, going beyond just taste and engaging all senses — including sight, smell, texture and the sound your food makes.”
Monday, 25 January 2016
You have probably heard the importance of eating breakfast in the morning. It is, of course, the most important meal of the day - especially for those trying to lose weight. However, including protein to breakfast may have an added advantage. According to a 2006 study in The American Journal of Clinical Nutrition, subjects who had a high-protein breakfast compared to a high-carbohydrate breakfast had significantly lower amount of ghrelin released. Ghrelin is a hormone that stimulates the brain to increase appetite. Therefore, it appears that protein can help you stay feeling fuller longer, compared to eating a mainly carbohydrate-rich breakfast.
Increase protein at breakfast by adding in some eggs or egg whites, nuts or nut butters, protein powders in smoothies or oatmeal, low-fat cottage cheese, or Greek yogurt
Friday, 22 January 2016
While I aim for 20 or 30 minutes of daily exercise, I never miss an opportunity to sneak in extra movement throughout the day. After all, your muscles have no idea if you’re in a fancy gym or in your kitchen — as long as you’re working them, they’ll get toned!
By doing little exercises throughout the day wherever you can — in the kitchen, in your car, while you brush your teeth, or while you're sitting at your computer — you’ll keep the oxygen flowing and stretch and tone your muscles.
You’ll also boost your metabolism: Did you know you can burn up to 500 calories per day just by fidgeting? It’s true! I like to call these little movements "fidget-cizes." They take only one minute or less and they really do work! Fidget-cizes don't replace your regular workouts, but when life gets too hectic, use these moves as a way to squeeze in a little extra fitness all day long. Here are a few of my favorites. Give them a try!
- Squeeze that butt: Do it in the elevator, as you're walking down the aisles of a grocery store, and while you're waiting in line at the bank. No one will know — and it's so effective!
- Work those legs: Try doing leg lifts at your desk or squats while you brush your teeth at night.
- Add some steps to your day: Whenever you can, sneak in extra walking. Park your car far away from the store, take the stairs instead of the elevator at work, or do a few laps of the mall before you shop this weekend. Every step counts!
- Tuck that tummy: If you're relaxing in the living room in front of the TV, try lying on the floor or on a blanket and doing crunches. Make a deal with yourself that you'll do them throughout each commercial break. Easy!
- Take a “dip” on the couch: Sit at the edge of the couch and place your palms down on each side of you. Move forward so that your body is off the couch, bend your elbows behind you, and lower your body toward the floor with your knees bent and feet together. Bend and extend your arms multiple times as you watch TV — you’ll lose that arm jiggle in no time!
- Stretch it out: Tension can build up in the neck and shoulders simply from sitting at your desk, and it gets even worse as the long work day drags on. Stretching encourages those tense muscles to relax and counteracts any tightness from poor posture and tired muscles. Try doing my Shoulder and Chest Relaxer, One-Arm Reach, and Neck and Shoulder Release at your desk — you'll probably start an office trend!
- Get firm on the phone: If you spend a lot of time on the phone like I do, don't just sit there — make it a workout by "pretending" to sit! Press your back flat against a wall and lower your body by bending your knees to a 45- to 90-degree angle. Hold the position for as long as you can.
- Get lean while you clean: Did you know that by doing household chores — carrying laundry upstairs, vacuuming, making your bed, dusting — you can burn up to 400 calories an hour? You’ve got to do these tasks anyway, so you might as well turn on some music and think of it as exercise!
Go ahead: Turn idle time into exercise time and look for every opportunity to move your body. All of those little moments will add up to major health benefits — you’ll see!
Tips from Denise Austin
Thursday, 21 January 2016
Anti CancerCompounds enclosed in apple peels called triterpenoids, inhibit the growth of cancer cells and even kills them.
Consumption of dried apple is proven to be beneficial to human health in term of anti-inflammatory and antioxidative properties.
Boosts ImmunityApples contain antioxidant known as quercetin which boosts immune system to build the natural defenses of the body.
DiabetesConsuming at least one apple a a day can likely decrease your risk of diabetes.
Averting AsthmaMany studies have shown that people who have a diet rich in fruits that contains antioxidants like apples are less likely to develop cataract
Weight LossThe fiber present fills the stomach without costing you too many calories.
Whiter TeethChewing or biting an apple helps in stimulating the saliva production in your mouth.
Hydrates SkinApples contain essential nutrients, such as vitamin C and copper which contributes to healthy skin.
Hair GrowthApple juice when applied to your scalp can help prevent dandruff effectively.
Wednesday, 20 January 2016
Did you know that watermelon contains lycopene that helps protect against heart disease and some types of cancer?
Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers (95 percent), salad greens (90 percent) and strawberries (91 percent)
Tuesday, 19 January 2016
Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without dieting—suggests new research in The Journal of Nutrition.
Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds over the course of the study. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Raspberries, chickpeas and strawberries can also help you get your fill.
Monday, 18 January 2016
Do you know that no matter how healthy you eat? You can still put on weight if you’re eating too much.
Regain some portion control with these simple tips:
· Eat with smaller plates and bowls, you’ll have a smaller portion and still feel satisfied
· Aim for two portions of vegetables on your plate. This helps to cover your plate with low calorie filling food, leaving less room for higher calorie ingredients
· Veg Sticks – carrot, celery or cucumber sticks. You can enjoy these low calorie snacks if you feel hungry in-between your meals
· Eat slowly. It takes about 20mins for your stomach to tell your brain you’re full. When you eat fast, it’s easy to over eat.
· Turn off the TV, eating in front of the TV, can mean you eat more without noticing or enjoying your food.
· Weigh your food. Use kitchen scales to weigh your ingredients before you cook.
Sunday, 17 January 2016
Did you know that having a big glass of water before you et may help you lose weight?
Drinking more water helps you eat less, as it causes hunger pains to subside and helps you eat less during a meal if you drink a couple glasses prior. Oftentimes, people confuse thirst for hunger, so if you’re hungry throughout the day, try drinking a glass of water instead and see if you’re still hungry 30 minutes later.
Make water the only drink you put in your glass to eliminate caloric intake from drinks like juice and soda. Sugar and caffeine will sabotage your weight loss efforts, so it’s important to build a better relationship with water.
Friday, 15 January 2016
Coconut oil's saturated fat is of the medium-chain fatty acid variety, which are digested more easily and utilized differently by the body than other saturated fats (such as butter, meat and eggs).
Whereas other saturated fats are stored in the body's cells, the medium chain fatty acids in coconut oil are sent directly to the liver where they are immediately converted into energy.
Coconut oil will actually speed up metabolism so your body will burn more calories in a day which will contribute to weight loss.
Coconut oil supports healthy metabolic function and is a revered anti-bacterial, anti-viral and anti-fungal agent.