Make Your Food “Boring” To Lose The kilo’s

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They say variety is the “spice of life.”

But it seems that when it comes to food, “boring” is the way to go.

I’ve just come across a 2011 study published in The Journal of Clinical Nutrition that suggests being boring with your food choices can help you lose the kilo’s. [1]

For this study, researchers set out to investigate long-term food habituation in obese and non-obese people.

So we’re on the same page, let me give you a brief explanation of what habituation is.

Simply put, it’s when a repeated action no longer produces the same result.

A quick example… do you drink coffee?

If so, you can probably think back to the time when you tried your first cup of joe. Chances are you felt jittery, and maybe even felt your heart beat a little faster.

But if you kept on drinking coffee, chances are you felt that kind of reaction less and less. And you’ve probably noticed that the more coffee you drink, the more it takes for you to stay “awake” and get the effects of the caffeine.

This is habituation. Your body’s receptors become less responsive to the caffeine, so it takes more of it to get a response.

So this study wanted to see what happens when you’re exposed to the same food, again and again.

The researchers in this study recruited 32 women.

Half were obese and the other half were not. They were randomly divided into two groups:

Group 1 was the “Weekly Group.” This group of women participated in once-a-week experimental food exposure. This lasted for five weeks.

Group 2 was the “Daily Group.” They participated in the same experimental food exposure for just five consecutive days.

During the experimental food exposure sessions, the women were asked to complete a series of tasks, after which they were given a 125-calorie portion of macaroni and cheese.

The women were allowed to complete more tasks in order to receive more food, with no limit placed on how much more food they could “work” for.

As you may have guessed, the “Weekly Group” increased their total caloric intake by almost 30 calories a day.

The “Daily Group” decreased their caloric intake by 100-calories a day.

Also, it’s important to note that there were no significant differences in how obese women responded versus non-obese participants.

This study suggests what many of us have suspected… making the same food choices on a regular basis will help you eat less!

Sure, it might be a little boring. But if your goal is to lose weight this coming year and get in the best shape of your life, it might be worth your while.

Plus, if you analyze most people who successfully make a dramatic physique transformation, you’ll find that the majority of them eat the same foods day in and day out.

Once you’re in “maintenance” mode, then you can go back to putting in a little more variety and mix things up accordingly.

12 Minutes a Day to a Stronger You

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Now, they’re the most neglected muscles in your body.

And, if not strengthened, they can make you more prone to back injury.

I’m talking about your core.

Today I’d like to share with you 3 quick exercises you can do to ensure your core stays strong, helping you prevent pain and injury.

If you suffer from back pain — or want to avoid it altogether, you’ll need to strengthen your core.

Strengthening your core is what allows you to do those everyday tasks (i.e. carrying the groceries, bending over to pick something you dropped, moving boxes, etc) and not get hurt doing them.

Plus, strengthening your core will give you better posture and keep you mobile well into your “Golden years.”

Here are three exercises you can do everyday (best of all, you can do them in as little as 12 minutes!):

Superman – Lie on your stomach. Stretch both your arms out in front of you. Make sure both your legs are straight behind you. To do a rep, lift your head, chest, arms and legs off the ground. You’ll feel your lower back tighten. When doing it correctly, you’ll look like Superman flying through the air. Hold this position for 3 – 5 seconds. Now go back to the starting position. Repeat 10 times.

Plank — Lie face down. Now get into a pushup position. Lower your forearms so that they are touching the floor. Keep your legs straight behind your. Only your forearms and toes should be touching the ground at this point. Now tense your abs and keep your back straight. Hold this position for 10 – 20 seconds. Repeat 5 – 10 times.

Side Plank- To do these, lie down on your right side. Now bend your right elbow, palm facing down. Put your left leg on top of your right and make sure they’re stretched out. Now lift your body (like you did in the plank) except this time, all that should be touching the floor is your right forearm and right toes. Stretch your left hand out towards the ceiling. Hold for 10 – 20 seconds. Repeat 5 times and then do the same on the left side.

Don’t worry if you can’t do all three exercises as outlined here at first. If all you can do is one rep, that’s fine.

Gradually build up. But most importantly, make sure you do these exercises every day to build a strong core that’ll help you relieve back pain, prevent future injuries and keep you walking taller.

Strengthening your core is just one of many things you should be doing to keep yourself fit and healthy.

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Transforming Your Body, in your Sleep

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I’m going to share with you 5 powerful tips that will help you to health and happiness? Better yet, they’re so easy, you can benefit from them in your sleep.

Sleep is crucial for your health, well being and quality of life.

Yet, if you’re like so many thousands of Australians, you’re simply not getting enough… That’s dangerous because it effects your mood, health and day to day performance.

With that in mind, here’s how to sleep like a baby every single night – boosting your energy, health and quality of life…

Go to the bed and get up at the same time every day – Your biological clock likes routine, and is very sensitive to change. So make sure you pick times and stick to them. Now the only catch is you can’t sleep in on the weekends… But what’s the point in sleeping in and missing half of the weekend you’ve looked so forward to all week anyway? Get up early on Saturday for a change and enjoy the best part of the day.
Be more active, workout – Instead of lying in your bed for an hour every night trying to sleep, wasting time, spend that hour working out during the day instead. You’ll burn away all that excess energy that keeps you awake, get in great shape and not have to spend the night tossing and turning anymore. Warning: Don’t work out close to bed time though, because you can wake your body up even more.Don’t take sleeping pills – It scares me how drugged up the country can be sometimes. I strongly disagree with taking sleeping pills. The key is to learn how to fall into a relaxing, natural sleep. With pills your body never learns that, and becomes drug dependent. Making it even harder to fall a sleep when you come off the pills.
Avoid coffee, tea or soft drinks in the evening – Anything with caffeine in it is going to keep you awake longer than you need to be. Cut consumption AT LEAST 3 hours before bedtime.Keep your bedroom temperature cool and consistent – I think everyone can relate to long, sweaty, summer nights… The warmer it is the harder it is for your body to “shut down” and get into sleep mode. There’s no exact temperature I can recommend, just try experimenting and find what’s best for you.
That’s 5 solid tips right there. Sleeping really is a health essential so USE these and make sure you’re getting enough.

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Weight Training For Women (without the bulk)

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It’s a common myth that men should do weights and women cardio… For full body health & fitness, you should be doing a combination of the two – no matter what sex you are!

Today I am going to share with you a few simple weight training exercises for women because most women neglect weights, and that’s a mistake. You’ll see why below. (If you’re a man, you will benefit from these exercises too).

If you want a tight, toned body, then it’s important you build muscle. Following the workouts below will not make you look like a body builder, they will tone and tighten, melting away ugly fat.

If you want to build even more muscle, increase the intensity and weight…

Bicep Curl – Standing up straight with your feet slightly apart, holding a set of dumbbells in either hand, bend at the elbow and raise one weight up to shoulder height then return to starting position slowly. Now repeat with the second arm.

Upright Row – Standing up straight with your feet slightly apart, holding a barbell against your thighs, with both hands. Pull the barbell up so it’s literally at your throat, with your elbows bent above your shoulders. Return to start and repeat.

Shoulder Press – Holding a barbell at throat height, raise over your head (like Olympic weight lifters) and hold. Then return to starting position.

These 3 simple exercises are great for the arms, chest, shoulders and back. But remember, with weight training it’s important you workout your whole body… Don’t neglect your lower body or you’ll look disproportionate.

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The Holy Grail of Getting Fit?

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I’ve just come across some pretty impressive research that can help you lose more fat AND build muscle at the same time.

I know it sounds a little crazy, but the science speaks for itself.

Want to supercharge your fat loss efforts?

Just use this one incredible mineral and you’ll be able to burn more fat, keep more muscle and have an easier time staying lean and toned.

You normally get this mineral in food… but nowhere near enough. And, if you’re working out on a regular basis, chances are you’re deficient in it.

That’s because exercise causes the body to lose most of it. What mineral am I talking about?

Chromium!

Simply put, chromium plays an important role in your body, as far as maintaining stable sugar levels. But as research is pointing out, it can do a whole lot more…

For example, a study published in the Journal of Animal Science gave a large group of pigs a chromium supplement. Nothing else was removed or added to their diet. The end result was a SIGNIFICANT reduction in weight and an increase in muscle mass.

Another separate study done at the University of Kentucky found the same exact thing. They gave pigs chromium and the result was an increased percentage of muscle and a decreased percentage of fat.

Okay, so now you’re probably thinking, “That’s great for pigs. But what about for humans!?”

Well, the good news is chromium has the same powerful fat-burning, muscle-building effect on humans.

Australian researchers took two groups of people. One group was given a calorie-restricted diet. The second group could continue eating whatever they normally eat, but were given a chromium supplement.

The researchers studied both these groups for 6 months.

Of course, the calorie-restricted group lost weight. But the surprising thing was that the folks taking the chromium supplement lost just as much weight!

What’s more, they actually had a slight increase in muscle too. And here’s the kicker… when they gave chromium to the group that was starving themselves thin, they increased their muscle mass, without gaining extra fat.

How’s that for one little amazing mineral?

So if you aren’t already, you SHOULD take chromium to maximize your fat loss efforts. You can find it at any local health food store labeled as chromium picolinate.

Most will come in doses of 200mcg – 400mcg.

So train hard, eat clean and take some chromium if you want to start seeing some incredible, mouth dropping, head-turning results!

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Chances are You will Experience This

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What’s cookin’?

Got something important for you today… you ready?

Chances are you WILL experience this condition at some point in your life (if you haven’t already).

Today’s article will show you what you can do to deal with it head on.

Did you know that it’s expected that 8 out of 10 Australians will suffer from back pain at one time in their lives or another?

I don’t want that to be you!

Back pain can be nagging and relentless. It’s no fun AT ALL.

That’s why today I’m giving you three simple exercises you can do anytime and anywhere that will help ease any discomfort in your back.

Here they are:

Ever played with a hula hoop? This is pretty much the same movement. Start with your feet shoulder-width apart. Place both hands on your hips. Now push your hips forward. Roll them out to the left. Then back. Then to the right. Then forward. Do left hip circles 10 times. Then roll to the right 10 times.
2. Waist twists. Start with your feet shoulder-width apart. Let your arms hang by your sides. Now start twisting from your waist. Go to the left first. Twist as far as you can go and look as far back as you can. The momentum will naturally bring your hands around. Let them gently touch your lower back at the end of the full twist. Now unwind and start twisting to the right. Again, look as far back right as you can. Let the arms swing and touch your lower back. Do this 10 times.

3. Knee bends. Try this one out with a support (like a table, desk or chair) first. Keep your feet shoulder-width apart. Now bend at the knees and gently go as far down as you can go. Now stand back up and return to the starting position. Repeat this one 10 times. Remember to go slow and easy on this one. Inhale as you bend down and exhale as you push yourself back up.

You’ll want to do these exercises at least three times a day for maximum benefit. They’ll get your blood pumping and help give you that pain relief you’re looking for.

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Super Effective Diet

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I’ve got a real treat for you today. Have you ever wondered how you’re supposed to make those last few stubborn kilo’s of fat come off?

Well, the solution is pretty simple — although a little backwards (you’ll see what I mean once you know what it is).

Everyone faces it at one time or another…

The dreaded fat-loss plateau. That’s when things are going great, you’re making progress and then BAM! — your body leaves you scratching your head, wondering why it won’t budge that last little bit.

Today, I’d like to give you a fun little “trick” that works with your body’s biochemistry. This trick helps get your body moving in the direction you want it to… a fitter, trimmer YOU!

Ready to say goodbye to those last 5 or so stubborn kilo’s that won’t come off?

Great. Let’s get started…

The key to losing that last bit of fat has to do with a hormone called leptin.

Right now, you’re probably thinking, “lepti-what?”

Let me explain.

Leptin is a fairly recent discovery as far as hormones go (it was first discovered in 1994).

It’s main job function is as a ”starvation hormone.”

Basically, when you’re body senses it’s starving, leptin kicks in. It sends a signal to your brain that tells your body to be VERY hungry and start eating like a bear.

It also lets your body know that it needs to hang on to fat at ANY cost. So the majority of the calories you eat are then programmed to go to fat storage during this “starvation” phase.

Once your body reaches what it thinks is equilibrium, leptin tells your brain to stop eating and stop storing fat. Then it shuts off — only to be awakened once starvation mode kicks in again.

So leptin acts kind of like a fat “thermostat.”

When your body senses it’s starving and it’s not getting enough calories like it’s used to getting, leptin kicks in to make you hungry and get you to eat. Once you’ve had enough, it shuts off and tells your brain to give you the “full” feeling.

Now here is how it’s responsible for stalling your fat loss efforts…

When you’re dieting, the calorie deficit causes your body’s leptin levels to plummet, triggering the starvation mode. It then sends the signal to your brain to be hungry and hang on to fat at all cost… (do you see where this is going)?

So your own body is working against you — especially if you’ve been dieting for a while and reached a plateau.

How do you break it?

You have a cheat meal, once a week. Eat ANYTHING you want for this meal. Hamburgers, fries, pizza, ice cream… whatever you’re craving.

Now, don’t make yourself sick. Don’t binge eat. Eat plenty, but when you’re full, stop.

Cheating like this raises your leptin levels naturally. Leptin then sends the signal to your brain that everything is “a-okay” and allows your body to start burning fat freely again.

Also, make sure your cheat meal includes plenty of carbs. Research suggests that leptin levels and carb intake are somehow closely linked together.

By eating plenty of carbs, you ensure that your leptin levels rise naturally.

So there you go. The simple act of cheating and having whatever you want once a week could be just what you need to lose that last little bit of stubborn fat!

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Get Stronger and More Flexible

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What if I told you that you could relieve stress, tone your muscles, AND get rid of tightness or stiffness that might nag you from time to time — all at the same time?

Would you be interested?

Hope so! Because in today’s article I’m going to share with you a few simple moves you can start doing that will do all those things for you.

Oh and make sure you try these moves out as soon as you’re done reading them, okay?

You’ll feel the results immediately!

Did you know there’s one simple activity most people rarely do after their workouts?

S-T-R-E-T-C-H-I-N-G!

Stretching is super-important. It prevents your muscles from getting “tight” and “stiff” — especially after you’ve been working them out, rep after rep.

Plus, there’s the benefits you get, like improved circulation and reduced stress (you DO know that stressing out causes you to tense your muscles without even realising it, right?)

That’s why today I’m going to share with you 4 simple moves (taken from Yoga) that practically anyone can do.

Doing these moves will not only stretch your muscles, but it’ll also tone them. As a result you’ll be more flexible, look leaner and feel a hell of a lot calmer!

Here they are:

Cat stretch: This is simple but effective. It stretches your spine, increases abdominal strength and may help relieve back pain. Start by getting down on all fours. Now place your palms face down on the floor, like you’re doing a pushup. Your knees should be underneath your hips and your shins should be resting on the floor. Inhale. As you do, let your spine curve towards the floor naturally, as you bring your head up to look at the ceiling. Now exhale. s you do, round your spine up towards the ceiling (think of a cat stretching after they wake up). Bring your eyes to your belly button as you do this. Repeat 9 more times, slowly.
Downward dog. Start on all fours again. Hands on the floor in a pushup position, under your shoulders and your knees under your hips.  Now walk your hands out a few inches in front of you. Once you’re in this position, bring your hips and butt towards the ceiling, while keeping your feet planted on the ground. It should look like an inverted “V.” Your feet should be hip-width apart, knees slightly bent. Hold this position while inhales and exhale deeply, 3 times. Then return to the starting position. Repeat 9 more times, SLOWLY.

Crow pose: To get into postion, start in the downward dog (inverted “V” position.) Bend both elbows slightly and walk your feet towards them, until your knees touch your elbows (you CAN do it. Promise!) Now, rest your knees on the OUTSIDE of your elbows/arms. Now keep your toes on the ground and bring your heels up. Tighten your abs, legs and arms. Hold this pose while you do 3 deep inhalations and exhalations. Then, relax and repeat 9 more times, s-l-o-w-l-y.

Warrior Lunge. This will work your legs/butt and give you a great stretch at the same time. Stand with both feet together. Lunge forward with your right leg. Bend the right knee until it makes a 90 degree angle. Do NOT go past this 90 degree bend. Now, push your hips forward and raise both arms towards the ceiling. You’ll feel a great stretch all over. Go back to the starting position. Now lunge forward with the left leg, bringing the hips  asforward and down as you can, with the arms stretched upwards. Hold the lunge position for 3 deep breaths before returning to the starting position. Continue alternating until you’ve done 10 stretches with each leg.
So now you know better. Make sure you stretch after your workouts. And when you do, throw in one or more of these basic yoga poses in there as well to increase your flexibility AND strength.

Like to Tone Up Like Liz?

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Are You Too Old To Exercise?

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If you’re a senior (or know one) who wants to exercise, but are uncertain or afraid of injury, then you need to read this article.

Also,  never put off for tomorrow what you can do today!

Often, seniors think it’s safer to stick to a sedentary lifestyle than exercise. But the research is pretty definitive that exercising – even moderately – not only improves your health, but can also slow the aging processs and improve your quality of life.

Here are a few tips for exercising safely (at any age) and getting best results:

Always keep form – Make sure your movement is fluid. Avoid jerking movements, and working out at top speed.

Workout with a partner – This is really something everyone should do, but especially when you’re a little older have someone watch out for you, just in case.

Listen to your body – Being a little sore and tired after a workout is expected, but acute pain and exhaustion is not.

Consult your Doctor – Have your doc check you out and advise on the best kind of exercises for you. Good Doctors should be able to send you to a personal trainer or health club that will look after your best interests, not theirs.

Use safety equipment – a helmet and pads if you’re going cycling, or joint support if you’re running… Whatever you’re doing, try and make it as safe as possible.

Common sense goes a long way here. Don’t push yourself and allow your body to tell you where your limits are. If you do, you can exercise into your 80′s, 90′s and beyond!

 

“I’ve Got My Life Back!”

Claire Hanley, 53, Nurse, Teneriffe

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Steer Clear of this Health Threat

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It’s one of the worst diseases you can develop — as it poses a real threat to your health and practically every vital organ in your body.

The 2007–08 National Health Survey estimated that 818,200 Australians (4.0%) have it and that number is growing daily!.

I’m talking about diabetes.

As you probably already know, diabetes is a gateway to a whole world of trouble — including heart disease, blindness, poor circulation, and kidney failure.

Basically, diabetes develops when your body can no longer control high levels of sugar in your bloodstream.

Of course, the best thing you can do for your own health is to PREVENT diabetes in the first place.

Diet and exercise are crucial. It’s the first level of defense in keeping your sugar and insulin levels in check.

But you should also use at least one (or all three!) of these safe, all-natural, sugar-busting “superstars” –

1. Gymnema Sylvestre. This plant comes from India. It’s been used by  Ayurvedic healers for over 2,000 years! Studies have shown it can greatly lower your over blood sugar over the long term. You can find it at your local health food store.

2.Cinnamon.You would probably never guess that cinnammon lowers your blood sugar, right? But it’s powerful sugar-busting properties were discovered by accident. Researchers were studying the effects of common foods on blood sugar levels. When subjects ate apple pie, their blood sugar actually lowered! The scientists were baffled and looked into it more. They finally narrowed apple pie’s sugar-lowering effects to the cinnammon. Try sprinkling cinammon on oatmeal or on apples for a tasty treat.

3. Fenugreek. This seed is native to the Mediterranean region, along with India and China. It helps stimulate the release of insulin in your body, which helps lower your overall blood sugar levels. This is one you’ll have to find at a health food store as well.

No question, diabetes can mess up your health big time. But eat right, workout, and take one or more of the all-natural “superstars” I’ve told you about here, and you’ll be golden!

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