SLEEP THE WEIGHT AWAY

 Sleep yourself slim New research shows that sleeping yourself slim is the best way to get ahead in the weight war, with people who sleep less than four hours a night having a 73 per cent greater chance of obesity than those who sleep for the recommended time of seven to nine hours. And even five-hour sleepers are 50 per cent more likely to gain weight.

 Sleep yourself slim New research shows that sleeping yourself slim is the best way to get ahead in the weight war, with people who sleep less than four hours a night having a 73 per cent greater chance of obesity than those who sleep for the recommended time of seven to nine hours. And even five-hour sleepers are 50 per cent more likely to gain weight.

GOOD MORNING FROM THE FABULOUS GOLD COAST
No fat lazy people here it’s 25celsius today and the beach is crowded with walkers and this is in winter.  The poms apparently

 Are too tired to play with there children, balk at the idea of climbing two flights of stairs and regularly choose sleep over sex, according to a report which lays bare the full extent of ‘couch potato Britain’.

A third of Britons are so lazy that they wouldn’t run to catch a bus, it is claimed.

And almost two out of three are so unfit they won’t countenance walking up two flights of stairs and will opt to take the lift instead.

Once at home, one in six say that if the remote control was broken, they would prefer to watch a TV programme they didn’t like rather than get up to change the channel, according to a study.

The poll, carried out on behalf of private healthcare chain Nuffield Health, also found that lazy lifestyles are having a devastating effect on our sex lives.

Three-quarters of couples surveyed admitted to having trouble mustering enough energy at the end of the day for a night of passion with their partner.

More than half (58 per cent) of those blamed their barren sex lives on a lack of fitness.

Children are also suffering, with two-thirds of parents questioned owning up to regularly being too tired to play with their youngsters.

The study of 2,000 adults concludes that it is no wonder one in six children are classified as obese before they even start school.

Even the health of our pets is at risk. Despite our reputation as a nation of dog-lovers, half of the owners questioned saying they often can’t be bothered to take their dog for a walk. Sarah Dauncey, medical director at Nuffield Health, urged Britons to get off their sofas and shape-up.

She said: ‘Ready-meals, remote controls and even internet shopping are all contributing to a dangerously lazy and idle Britain.

‘People need to get fitter, not just for their own sake, but for the sake of their families, friends, and evidently their pets, too. If we don’t start to take control of this problem, a whole generation will become too unfit to perform even the most rudimentary of tasks.’

A sedentary lifestyle raises the risk of a host of health problems, including heart disease, obesity, joint problems, some cancers and type 2 diabetes.

Dr Dauncey said: ‘There are two million Britons with mature-onset diabetes, many because of their lifestyle and lack of exercise.

‘But it is a vicious circle. Sometimes because you are unfit you feel tired and so you don’t exercise and you become more unfit and lethargic.

‘No one is saying that everyone has to run a marathon. You can set aside 25 to 30 minutes three or four times week to do simple things such as walking, cycling or running. It doesn’t have to take hours and hours.

‘If you have tried and failed before, a fitness centre might provide the motivation you need.’

The survey revealed Glasgow to be Britain’s most slothful city, with 75 per cent of people admitting they don’t get enough exercise, followed by Birmingham and Southampton in joint second place with 67 per cent admitting their laziness. Bristol came in third, with London, Leeds, Newcastle, Norwich, Manchester and Cardiff making up the rest of the top 10.

Drinking half a litre of non-alcoholic beer a day boosts levels of antioxidants, compounds linked to a lowering of risk for heart disease and cancer, a new study shows.

The beer also cut cholesterol levels in a 45-day trial involving nuns.

Beer, a drink made of fermented barley malt and flavoured with hops, has been shown to have more than 2,000 chemical components like folic acid, B vitamins and polyphenols – thought to have an antioxidant effect.

The researchers from the University of Madrid believe these polyphenols may reduce ‘oxidative stress’ – linked to heart disease, cancer and Alzheimer’s.

Oxidative stress is caused by compounds known as free radicals which damage proteins and genes.

Antioxidants neutralise free radicals. ‘Beer’s antioxidant activity is very important,’ said the researchers.

GOOD MORNING FROM THE FABULOUS GOLD COAST

Today I would like two share my weight loss tips

I personally walk 10 kms on the beach every day rain or shine so thats a good start, but remember drink water ,water and more water.

How can you lose weight healthfully and safely and keep it off?
When it comes to weight loss and weight gain, think “calories.” One pound of body fat is equal to 3,500 calories. Therefore, losing one pound requires a 3,500-calorie deficit..lets say 600 gms
Increased physical activity will help you burn more calories. Try taking the stairs instead of the elevator or take your dog for a walk. Wear a pedometer to track the number of steps you take during a day. Health experts recommend 10,000 steps a day for a healthy body.
No matter what kind of weight management plan you choose, be aware of your calorie intake. Check the Nutrition Facts panel on food labels for the scoop on calories per serving, fat and carbohydrates.

The Top Ten Tips
The tips are simple habits that everyone can permanently fit into their daily routines. Keeping up all ten tips in the long term will help you lose weight and keep it off.Weight Loss Tip of the Day

Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day.

2

GO reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat.

3

Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking over the day.

4

Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.

5

Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food.

6

Caution with your portions. Don’t heap food on your plate (except vegetables). Think twice before having second helpings.
7

Up on your feet. Break up your sitting time. Stand up for ten minutes out of every hour.

8

Think about your drinks. Choose water or sugar-free squashes. Unsweetened fruit juice contains natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories; try to limit the amount you drink.
COKES CALORIES
CALORIES IN COKE

HIGH IN CALORIES

200 ml glass 85 calories

375 ml can 155 calories

600 ml bottle250 calories

125 litre bottle 515 calorie

2 litre bottle820 calories
9 Focus on your food. Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible.

10 Don’t forget your 5 a day. Eat at least five portions of fruit and vegetables a day (400g in total).

7 DAY DIET PLAN
FOLLOW our diet and you’ll shed up to 3lbs. And because it stabilises your sugar levels you’ll have bags more energy and feel years younger. Or if you want to lose more, simply extend the plan for three, four or more weeks.
To stop you getting bored of the same meals, simply create your own. Just keep the quantities the same but make some low-GI switches. Here’s how…
AT BREAKFAST: Cook eggs differently, swap milk for yogurt with cereal, switch toast for three oatcakes, one crumpet or four Ryvita. And swap fruit toppings.
AT LUNCH: Swap bread for three oatcakes, four Ryvita, one wholemeal pitta bread or one small wholewheat tortilla wrap. Protein foods such as tuna or chicken can be swapped for tinned salmon, sardines, mackerel or ham or lean roast beef. Or swap these meats for cheese (but stick to 25g/1oz hard cheese or 25g/2oz low-fat soft cheeses such as feta or mozzarella).
AT DINNER: Swap proteins for other proteins (such as chicken, fish, steak, lean lamb, pork or beef) and carbs for other low-GI carbs – this means pasta, brown rice, beans, new potatoes or couscous. Vegetables can also be used
__________

DAY ONE

BREAKFAST 50g (2oz) porridge oats made up with water as directed. Mix in two handfuls of raspberries.

LUNCH Sandwich made of two slices of granary bread topped with half of a mashed avocado and two slices lean ham. Two celery sticks spread with 25g (1oz) soft cheese.

DINNER 75g (3oz) roast chicken breast with one sachet of Roast Vegetable sauce. Serve with mange tout.

SNACKS One apple topped with one tsp peanut butter, two oatcakes topped with one peach, sliced.

DAY TWO

BREAKFAST One grapefruit, one boiled egg with one slice of granary or rye toast spread with a little Vegemite.

LUNCH Small tub (roughly 200g) of low-fat hummus served with slices of red pepper, cucumber and celery.

DINNER Two low-fat or chicken sausages served with a 400g can of brown or green lentils (or 50g/2oz dry weight of freshly cooked lentils).

SNACKS 10 almonds, one pot low-fat yogurt.

DAY THREE

BREAKFAST Protein shake: one scoop of protein powder (from health stores), mixed with 150ml (1/4 pint) skimmed milk and 100ml (4 fl oz) water. One apple spread with one tsp of peanut butter.

LUNCH Salad of lettuce, red and yellow pepper and three chopped dried apricots, 100g (4oz) low-fat cottage cheese.

DINNER 75g (3oz) lean steak served with three small sweet potatoes, boiled with one chopped clove of garlic, then mashed with a little skimmed milk. 50g (2oz) peas.

SNACKS Small bannana, or kiwi fruit.

DAY FOUR

BREAKFAST 25g (1oz) All Bran served with 150ml (1/4 pint) skimmed milk. One sliced peach.or fruit in season

LUNCH One small pot (200g) of tabbouleh or pasta salad from supermarket. Serve with chopped cherry tomatoes drizzled with low-cal, mint-based salad dressing.

DINNER Any under-350 calorie ready meal lasagna. Serve with large green salad.

SNACKS Two Ryvita topped with 1oz (25g) low-fat cream cheese, two handfuls of cherries/berries. I love blue berries

DAY FIVE

BREAKFAST 250ml grapefruit juice, one crumpet spread with one tsp of low-fat spread, one peach or orange.

LUNCH Salad of 50g (2oz) low-fat mozzarella (or six mini mozzarella balls from Sainsburys) served with two large tomatoes sliced and drizzled with one tsp pesto or olive oil.

DINNER 100g (4oz) salmon, sole or trout fillet served with 100g (4oz) boiled new potatoes and unlimited broccoli.

SNACKS One protein shake, eight dried apricots.

DAY SIX

BREAKFAST Sandwich of two slices of granary bread, spread with a little mustard. Add three slices of grilled turkey bacon and one sliced tomato.

LUNCH Greek salad of tomato, red onion and cucumber topped with 25g (1oz) black olives and 50g (2oz) feta cheese.

DINNER Stir-fry of 50g (2oz) prawns or chicken with unlimited mange tout, red pepper and onion and a pinch of chilli, served on a bed of 50g (2oz) egg noodles or glass noodles (also known as bean thread or cellophane noodles).

SNACKS 10 almonds, pot of low-fat yogurt

DAY SEVEN

BREAKFAST Two pieces of granary toast topped with 200g (8oz) baked beans.

LUNCH Half an avocado topped with a pot of low-fat prawn cocktail. Serve with side salad of lettuce and sliced red pepper.

DINNER 75g (3oz) roast pork or pork chop (fat removed) served with three small sweet potatoes roasted in olive oil and sea salt. Serve with cabbage and one tbsp gravy.

SNACKS Two oatcakes topped with 2oz (50g) low-fat cottage cheese, one orange or pear.
for greater results stay with your diet

6 TIPS        to speed up your metabolism through good nutritional practices
PROTEIN

Eat protein at each meal to keep your body in calorie-burning mode and your glycemic index as low as possible. Protein helps stabilize blood sugar levels. Focus a little less on meat, and more on protein-containing vegetables, since meat is harder on the digestive system and non-organic meats may contain hormones, steroids, and other unwanted ingredients. Protein-containing foods include red meats, poultry, fish, beans, eggs, and green vegetables such as spinach, romaine lettuce, kale, and green cabbage. Spirulina, or blue-green algae is an excellent source of plant protein.

WATER

Drink plenty of water. Half your body weight in ounces daily will help your body’s detoxification process. For example, if you weigh 150 pounds, that would be 75 ounces of water each day (i.e. nine or ten 8 oz. glasses).

VEGETABLES

Eat at least two large servings of uncooked dark, leafy greens daily. Raw green vegetables clean and deodorize the blood, tissues, cells, and organs.

UNPROCESSED

Eat unprocessed, natural whole foods as much as possible. Processed foods sustain life, but do nothing to promote health. Eat as much living food – foods without labels – as possible: organic leafy green vegetables, fruits, nuts and seeds, seaweed, grasses and sprouts. These foods energize because they’re full of vitamins, minerals, and enzymes; they also help bring down inflammation, the root cause of every disease.

ORGANIC

Eat organic foods whenever possible. They’re free of antibiotics and growth hormones, which is crucial to good health. Antibiotics push out the good bacteria in your body, and lower your line of defense against other toxic invaders like alcohol, tobacco, sugar, coffee, and products that contain chemicals, preservatives, pesticides, herbicides and the like. This, in turn, lowers your immune system, and the bad bacteria can begin to multiply causing a host of health problems such as chronic yeast overgrowth.

GOOD FAT

Incorporate good fat at every meal. Contrary to what most people believe, good fats don’t make you fat; instead, they help burn fat. Good fats include extra virgin olive oil, nuts and seeds, and avocados. In addition, organic butter, extra virgin coconut oil for cooking and frying, and almond butter. Good fats can help lower cholesterol and blood sugar, ward off depression, and provide natural anti-inflammatories. Good fats also help to keep blood sugar in check. A small amount with each meal is all it takes

These 6 ways to speed your metabolism can revolutionize your nutrition, and result in much improved health. Of course, there’s more to good health, including exercise, supplements, managing stress, getting adequate sleep, and making sure you’re emotionally healthy. But as far as nutrition goes, simply implement the above tips, and you’ll be on your way to a much healthier you!