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Summer’s here and it’s good to
be alive - if you’re fit and healthy!
It’s no secret that obesity is on the rise in the UAE in children and adults alike. There are a lot of unhealthy people. But being obese just doesn’t affect the obese person alone- it can affect your partner and kids as well. Firstly in that it can change how they view things giving the perception that it is OK to eat too much and not take any exercise or be a certain way etc. We are the first and original role model for our family and as such some of us may need to make some changes. The first step is looking to be more active. In this issue we look at boxing as a fun and challenging way to shape up. It may be right for some but not for others-either way because we all want to live longer to be with our kids as long as possible, through childhood and adulthood, we need to find a way to live healthier.
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In the last 12 months I have witnessed people make these changes first hand, change their weight by dropping tens of kilo’s, change their body shape and change their entire outlook on life. Their families changed as a result and all in the most positive fashion. Each person had a different motivation to lose weight, but here below are what I think the main ones should be: 1: Being Overweight Can Hurt Your Life Span Being overweight can affect your life span which means that you could be making an unwanted exit out of your child’s life. While not all overweight people die just because they are overweight, some do due to the complications of the extra weight and what it can do to your body both inside in out. Your child needs your loving care as they grow up and your advice while they are adults. 2: Physically Not Able to Do As Much Parents and Grandparents who can’t do that much physical activity with their kids/grand kids, i.e. Can’t run or play catch or even walk in the park with them without back pain, leg pain, etc because of all the extra weight they are carrying. Your kids will miss out on things if you can’t keep up with them. 3: Teaching that it’s OK to Be Overweight Kids see things differently than adults do at times and if they are growing up in a home with an obese parent, they can see that as being perfectly acceptable. They may eat what you eat and if it isn’t healthy, that could help them be obese as they grow up or when they are adults. You don’t want to teach them that it’s OK to be overweight but you don’t want to teach them that overweight people are freaks of nature either. Teach them that overweight people are just like everyone else but that you want to live a healthy lifestyle so that you can be around with them longer and they can have a longer life as well.
4: Body Image Problems Bullying for being overweight is on the rise and while that is despicable behaviour it remains a fact. Let’s shield our kids from that. I remember my grandma spoke a lot about body image and being overweight and it always stuck with me and at times, I didn’t feel very good about myself. It led to me having bad body image problems and that is something you don’t want a kid to have. Fortunately I found exercise and went on to be a fairly successful athlete and that in itself changed my life. If you are overweight or skinny but are always moaning about how your body is, or saying to your child “Careful, you’re going to get fat!” you may help them have body image problems. 5: Can Cause Embarrassment If you’re overweight then you may know what I’m talking about. Your child is in school, you drop them off or help out in the classroom and later your child tells you that “So and so kid said that I have a really fat Mom.” Being overweight can embarrass your child. While you want your child to know that they should love people as they are, you can’t help some of the issues that come up. Losing weight is not easy but it is simple when you have the right information to help you make the correct choices in eating and exercise-it’s an adventurous journey and the journey is worth it. Not only are you showing your kids a good message, but you will make yourself feel better and if you feel better about yourself, that in turn can help you be a better parent/Partner/Person!
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B
oosting vitamin D may stave off symptoms of multiple sclerosis (MS) in early stages of the disease, research has shown. Scientists found that levels of the vitamin were strongly linked to disease severity and speed of progression. The findings, published in the journal JAMA Neurology, suggest that vitamin D supplements may provide a simple treatment approach for newly diagnosed patients with MS. “Because low vitamin D levels are common and can be easily and safely increased by oral supplementation, these findings may contribute to better outcomes for many MS patients,� said lead research Professor Alberto Ascherio, from the Harvard School of Public Health in the US.
Around 2.5 million people around the world are thought to have MS, an autoimmune disease which attacks the insulating material around nerve fibres. Symptoms can range from mild tingling sensations to crippling paralysis.
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Early stage MS patients who had adequate levels of vitamin D were 57% less likely than those with low levels to develop new brain lesions - areas of nerve damage. They also had a 57% lower relapse rate and a 25% reduced yearly increase in lesion size. Loss of brain volume, an important predictor of disability, was also less pronounced among patients with adequate levels of vitamin D. “The benefits of vitamin D appeared to be additive to those of interferon beta-1b, a drug that is very
effective in reducing MS activity,” Prof Ascherio added. The findings of our study indicate that identifying and correcting vitamin D insufficiency should become part of the standard of care for newly diagnosed MS patients.” Cancer ‘tidal wave’ on horizon, warns WHO. A BBC News report on February 4th this year said; The globe is facing a “tidal wave” of cancer, and restrictions on alcohol and sugar need to be considered, say World Health Organization scientists. It predicts the number of cancer cases will reach 24 million a year by 2035, but half could be prevented. The WHO said there was now a “real need” to focus on cancer prevention by tackling smoking, obesity and drinking. The World Cancer Research Fund said there was an “alarming” level of naivety about diet’s role in cancer. Fourteen million people a year are diagnosed with cancer, but that is predicted to increase to 19 million by 2025, 22 million by 2030 and 24 million by 2035.
The developing world will bear the brunt of the extra cases. Chris Wild, the director of the WHO’s International Agency for Research on Cancer, told the BBC: “The global cancer burden is increasing and quite markedly, due predominately to the ageing of the populations and population growth. “If we look at the cost of treatment of cancers, it is spiralling out of control, even for the high-income countries. Prevention is absolutely critical and it’s been somewhat neglected.” Large numbers of people do not know there is a lot they can do to reduce their exposure to risk.
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AVOIDING THE PITFALLS. Is Cosmetic Surgery Ever The Best L Option For Self Improvement?
et me say right out and upfront what I think; People, who attempt to get an improved body purely through surgery but try to ‘dodge’ anything involving physical effort or mental energy, will not become anywhere near as enriched in what matters as those who do it the right way i.e. with exercise and good nutrition. Let me explain why I feel so strongly; one symptom of our instant gratification society that is most distressing to this writer anyway, is the growing inappropriate or overuse of cosmetic surgery. This is when surgery is used to compensate completely for poor lifestyle. More and more people nowadays routinely set out to change their body shape through ‘cutting and stitching’ rather than with nutrition and exercise. They claim they haven’t got the time to exercise or that they have other priorities and yet despite this, they still need the new body right now. There are two major drawbacks with this approach to “vanity problem solving”. Firstly, the end result rarely matches expectations. A Liposuction treatment, a tummy tuck or a ‘bum lift’ will leave an uneven skin surface or worst still, permanent and aggressive scarring. If the surgery is remotely successful it will only heighten awareness of surrounding body parts that are soft, fleshy and without tone. Furthermore, with no change in lifestyle, pretty soon the problems will return. One will end up needing to have new surgery on top of old surgery-not pretty! 10
Stretched and surgically lifted skin is old skin. It is not freshly invigorated skin, rejuvenated by improved circulation gained from a healthy diet and regular exercise. Secondly, successful re-body shaping is akin to reinventing ourselves. There is nothing wrong with wanting to do that, and wanting a better body as part of that process is fine. It’s good and it’s valid but it must be holistic. The celebrities you may have seen pictures of who have had cosmetic surgery and look wonderful as a result invariably used it only as a finishing touch. The fine physique they exhibit was mainly achieved and more importantly is maintained with a disciplined eating plan and regular workouts. Take a look at your body and you will see that you carry the least fat on your extremes, your lower arms, lower legs and head. Then, the further towards the middle of your body you look, the fatter you become. That is why your workout program has to be for all of your body so everywhere gets shaped up equally.
really no different underneath. This is because they didn’t take this philosophical approach. If you think you are going to overcome inadequacies and self doubts only as a result of having the nice body and you don’t work on developing other aspects of your mind, like education, discipline and confidence as a result of true achievement, then you are mistaken. You may just be lucky enough to end up with a better body from the surgery but you will be bereft of the other qualities needed to make you truly happy. People who make this mistake tend to realise it sooner or later. Several months down the line they find themselves no further ahead intellectually than they were previously. They are still psychologically beset by the same conflicts and insecurities and self-doubt as they always were. So, not only do you want the nice body but you also want additional confidence and a greater sense of self-mastery. You can only get all of these qualities by gaining the necessary knowledge and recognising that you will only be a more effective person as a result of making all of these changes. To gain real improved and lasting self worth you must realise that shaping and toning ALL of the body is important but feeding and training the mind is crucial.
Stretched and surgically lifted skin is old skin. It is not freshly invigorated skin, rejuvenated by improved circulation gained from a healthy diet and regular exercise. Why do we so desire to own this great body? Is it just to be more attractive? No, if we get deep down inside ourselves and be completely honest, we find the real reason behind doing this is for a sense of self-mastery, efficacy. That’s the real reason behind all goal achieving. To achieve a certain type of happiness connected only to achieving goals, in order to feel better about how we appear to others and ourselves. More often than not, the people who attempt this physical transformation through surgery alone inevitably find that they are 11
GET MOT IVAT E & BE D INSP IRED !
P U N G I S DAY TO -
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The Quickest Way to GET FIT
You may think that participating in a boxing workout is only for those who wish to learn how to fight but it is actually used successfully for a number of different fitness, weight loss or even mood elevating goals No matter if you are trying to lose weight, improve your cardiovascular system, tone up, or simply improve your mood, you may want to consider boxing classes as a workout. Lose Weight One of the most important reasons why you should start a boxing workout is due to the ability of the exercise to produce major weight loss results. In order to lose one pound of weight per week, you must cut 3500 calories, or around 500 calories per day. While this can be achieved by changing your diet, boxing is extremely effective in helping you burn calories. Boxing for only half an hour can result in a calorie burn of nearly 500 calories, not to mention the ‘after burn’ effect which keeps your metabolism elevated for hours!.
Improve Your Cardiovascular System Another reason why you should start a boxing routine is due to the effect that boxing can have on your cardiovascular system. Your cardiovascular system is composed of your heart, as well as the arteries and veins that deliver blood to and from the heart. A weak cardiovascular system can result in shortness of breath, weakness, fatigue, and in severe cases heart attacks and even death. Research has found that the best way to strengthen your cardiovascular system is by participating in activities that stress the heart. These include things like walking, swimming, biking, and of course, boxing. For best results, try to get at least 30 minutes of cardiovascular activity in most days per week
Increase Muscle Tone Obviously boxing is a great way to increase muscle tone and improve body shape. While you might believe that boxing only helps to build the muscles of the upper body, it is actually an effective way to tone the legs and core as well. This makes it a great exercise for you if you don’t have a lot of time, because you can strengthen your entire body with only one type of exercise. Increasing muscle tone not only makes you look lean and feel stronger, but it actually helps increase your agility. This prevents falls as you age, which is a major contributor to death among the elderly.
Improve Your Mood Finally, research has found that exercise helps to release endorphins into your bloodstream, which work to improve your mood. Often, exercise is suggested for people who are depressed or are even feeling slightly down as a way to make them happier and less stressed. Boxing, therefore, is not only an effective way to help you get out all of your aggression, but it may actually help to make you feel better in the process. Be sure to get a good coach though as punching incorrectly can damage hands and wrists.
PRIVATE ONE ON ONE BOXING CLASSES ARE AVAILABLE NOW IN AL HAMRA CALL 050 750 1741 OR E MAIL SLIMTOWIN@AOL.COM 13
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GET RID OF CE PROVEN WAYS TO GET RID OF YOUR CELLULITE FOREVER!
Here are 5 Do’s and Don’ts
T
he word, “cellulite”, was a cleverly made-up euphemism that emerged in France in the early 1970’s from within a European beauty-spa, to describe the bumpy, shadowy and dimpled appearance of skin in the lower body trouble zones of the female body. (Bottom, hips, thighs, legs). One cosmetic company has noted its historical place in industrialised societies as an “inappropriate term used by women to describe curves which they judge to be too plump and not very aesthetic”-no kidding? The beauty spas then began using this colloquial term to start cashingin and profiting big-time by marketing “beauty” services and products to get rid of cellulite and if you’re like most women who’ve been challenged by this issue, then you probably already know all of those passive and superficial beauty treatments do not get rid of the dented shadows and spongy dimples on your buns, legs and thighs. So how do we reduce or eliminate cellulite to make your lower-body smooth, tight and attractive?
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ELLULITE FOREVER! By Rob Blakeman Professional Trainer and Published Health Author.
to follow that guarantee results:
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As we have said, you cannot get rid of the dimples and shadows (cellulite) by merely rubbing gels, lotions or cream on your trouble zones and problem spots. Despite the fact that there are dozens of supposed ‘cellulite reduction creams’ available none of them will be effective because they only go skin deep-cellulite is not a skin problem it’s an underlying structural issue, that can only be corrected by reversing the cause of atrophied (shrunken) muscle fibers directly beneath your cellulite trouble spots. Since the spongy dimples and shadows are a superficial symptom of a problem below the surface it’s unworkable for any lotions, no matter how expensive to have any physiological impact on the problem. If any could they would by definition be too aggressive to use on your skin-it’s a catch 22. DON’T waste your time and money on them!
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Risky and expensive ‘medical-spa treatments’ will help remove your money from your purse but very little else and again for those using something more aggressive than massage to get a result have left some women seriously scarred or even injured. Painful, dangerous and uncomfortable services ranging from endermologie (electronic stimulation techniques) to body-wrapping have been proven to be virtually ineffective when it comes to treating cellulite.
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Let’s get to the better news then; This condition of saggy skin ripples known as cellulite are not genetic or inherent and you are not stuck with them forever if you are serious about getting rid of them. People who believe nonsense like this are the same as overweight people blaming their ‘glands’ or being big boned-once you believe this you become a victim and victims are powerless puppets who blame their problems on things out of their control. I have met a surgeon who believed this nonsense (probably because had not been successful in finding the right way to get rid of her cellulite). I have trained mothers and daughters who both had the lower-body “orange peel” and both women found this the best way to lift, tone and firm the muscle layers under the dimpled, saggy skin.
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Age is not a factor. You can get rid of cellulite as soon as you decide to regardless of your age since it is merely structural surface muscle deficiency. You can eliminate it completely with some simple (not to be confused with easy) and precise core strength building exercises which recruit large groups of muscles in each exercise. These workouts must be both regular and progressive and all intensity is relative so anyone can do them regardless of their age or fitness level. It also doesn’t matter if the cellulite started in the early teen years or during/ after pregnancy or after menopause – it’s the same deal for everyone; recognize it’s just a structural problem.
DON’T risk turning a minor and reversible problem into something nasty. 15
Higher Quality Protein tightens and tones muscles and skin.
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In conjunction with some regular, specifically targeted lower-body movements you must improve your nutrition. Skin is made from proteins. On a molecular level these are called Amino Acids and they are the building blocks from which we are all constructed. Yes I am back to try to educate some of the more neglectful vegetarians among you-the kind I call the ‘Pot Noodle’ variety who usually look like the living dead because they just remove the meat from a meal and do nothing to replace the proteins it contained. Look, the higher quality the protein consumed the easier the body can utilize it to tighten and tone muscles and skin. Sources of complete protein, generally, proteins derived from animal foods (meats, fish, poultry, cheese, eggs, yogurt, and milk) are best. Proteins derived from plant foods (legumes, grains, and vegetables) tend to have less of one or more essential amino acid. Some are notably low, such as corn protein, which is low in lysine and tryptophan. Some foods contain all the essential amino acids on their own in a sufficient amount to qualify as a “complete protein”. Complete protein foods that also obtain the highest possible Protein Digestibility Corrected Amino Acid Score (PDCAAS) score of 1.0 are certain dairy products the best of which are whey and eggs (Eggs shouldn’t really be classed as dairy since it is much closer to meat in reality but there you are)
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Foods such as amaranth, buckwheat, hempseed, meat, poultry, soybeans, quinoa, seafood, and spirulina also are complete protein foods, but may be deficient in one or two amino’s and so it is best to combine these foods in one meal. So to sum up; you have over 90 muscles in your lower body and you need to get to the gym and focus on lifting, shaping and toning those muscle layers with some vigorous lower body exercise so the muscles tighten and push outward against the skin and bring back the smooth, tight and sexy appearance. This will happen quicker if your nutrition is high in proteins, strengthening the muscles as they recover between workouts and helping to burn off any excess flab by raising your metabolic rate. Controlling your diet carefully will aid the body to break down cellulite and excess fat in those problem zones burning it off as fuel to the musclesyour health just might improve a bit too!
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things that lead to overeating
You usually skip Breakfast.
This may appear to be a great way to save calories but it’s a huge error. Just coffee with a slice of brown toast with scrambled eggs is a great metabolic kick start but if you eat nothing when you do get to your first meal you’ll be far more likely to overindulge. Your metabolism, already slow from not eating for 7 or 8 hours while you were asleep is slowing down further now as it heads towards 12 hours of no food. This kicks in your body’s ‘survival mode’ slowing down everything to preserve energy resources (fat) and has a terrible effect on weight control. Plan ahead, pre-prepare food if necessary and eat small but often always beginning the day with breakfast!
2
You Eat in front of A Screen
Eating in front of the TV or computer will cause most of us to overeat since we’re not mentally connecting with the activity of eating. When your mind is absorbed by the new episode of the Kardashians (Heaven forbid!) or getting through all those e-mails can make it harder to realise how full you feel and so you carry on eating. Keep meals away from screens and focus on the food you consume.
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If you regularly feel uncomfortably full or bloated after a meal, it’s time to make some changes. Get to the root of your overeating issues for good by being brutally honest and asking yourself if any of the bad habits below are holding you back from having a healthy relationship with your food and your figure.
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You Don’t Practice Portion Control
Either order a limited amount of food, be mindful about how you’re feeling as you eat, or take Jillian Michaels’s extreme tip and just throw away leftovers. Hopefully you have enough self-control to take a step back and say no to that second enormous slice of pizza, but do whatever works for you.
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You’re Confused between Hunger and Thirst
Many people confuse the sensation of thirst for hunger because of mixed signals from the brain. Leading Professor of public health sciences Mara Z. Vitolins says;”It’s hard to distinguish between being thirsty and being hungry, so try drinking water and waiting 20 to 30 minutes to see if you’re still hungry.”
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You Eat To Be Comfortable Around Your Partner!
When your partner isn’t concerned about overeating, it can be hard to stay connected to your healthy-eating goals. This is easily dealt with by using similar ingredients with each meal but use them to make different things. If you have different goals with your weight for example while you enjoy a small jacket potato with low calorie Chili and salad let your partner enjoys a large Potato with Extra Chili, butter, bacon and all the fixings.
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Your Plates and Bowls Are Too Big!
Did you know that the size of your plate or bowl can lead to overeating? It’s what we call the “largeplate mistake”. When there’s more empty space on your plate or in your bowl, it makes your portion appear smaller than it actually is. Instead of piling more food on your plate, reach for smaller plates and smaller bowls whenever possible. When cooking at home, keep scales, measuring cups and spoons on hand to make sure your serving sizes are appropriate: this way, you’ll know exactly what you’re getting.
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You indulge in forbidden foods with GUILT!
Anyone who thinks that feeling bad after indulging will somehow make you healthier might be surprised to learn that it’s just the opposite. In fact, you’ll be more likely to overeat. In recent doughnut study, researchers found that women who received a self-compassion message after eating a doughnut ate less candy than those who weren’t reassured with a compassionate message that everyone indulges sometimes
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YOU NEVER SNACK
Unfortunately, some people think that all snacks are bad. It’s important to realize that snacking can help you reach your healthy goals, as long as you go into it with a health perspective. Your pre- and post-workout snacks fuel your body with the nutrients it needs, and enjoying healthy snacks between meals can help you from overeating.
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Overly Long Workouts Make You Ravenous!
Once you finish a tough workout, don’t use it as an excuse to overindulge in a big decadent treat. Unless it’s mealtime, your average post-workout snack should be about 150 calories and mainly of protein. If it’s time for dinner, try one of these quick and healthy post-workout dinners. When you have something waiting for you at home, you won’t be as tempted to head to a drive-through.
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You Eat Emotionally!
If you tend to self-soothe with food, you’re not alone. Chowing down on a large helping of comfort food may seem like a quick fix when you’re feeling stressed or blue, but you’re only doing your body injustice. The next time you head for a snack, honestly ask yourself, “Am I hungry?” It seems so simple, but these three little words make a world of difference in taking stock of your overeating habits. 21
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Lana’s Weight Loss Story.
F
or almost all of my life I have been big but it never bothered me much-I’m a party girl! I have always eaten whatever I wanted and have done almost no exercise. Over time though I noticed my clothes were getting tighter and finally nothing fitted me so I went to buy a new (bigger) outfit. I went to my friends Hen Party where the picture on the left was taken. When I saw it I wanted to die! Last July I changed my life by deciding once and for all that I needed to lose weight and become active and fitter in general. One day I walked into Bodyzone Personal Training Centre and just joined up without giving myself a chance to chicken out. The first day I tried to work out I couldn’t even complete five minutes on the treadmill. I thought to myself, “This is a mistake I’m never going to be able to do this”
Thanks to Bodyzone I now know I can achieve anything if I really want to! But I had signed up for my 8 week package and soon the sessions I was working with the help of my trainer were like a miracle. Nadia my trainer is so encouraging and supportive and always designs routines for me that is challenging but achievable. I couldn’t believe I was lifting weights and kettle bells and medicine balls and getting my heart rate up in my target zone. BodyZone has an energy that I have never experienced in any other gym in the world. Rob told me the BodyZone mantra is “Go where the expectations are high!” I felt comfortable always and was never made me feel out of place because of my size by anyone. Bodyzone don’t do classes, (“Classes suck! You find that out at school don’t you?” says Rob). By the end of the summer I was really starting to see results. Out shopping one day I even started to cry in the dressing room of a shop when I realized my new size. It has now been almost six months and I have lost 28 pounds on the scales but have added lean toned muscle all over so I know I’ve lost more unwanted body fat and water than just the scales tell me. I still have more to lose but I’m toning at the same time and I never ever imagined I could be where I am nowphysically and in terms of confidence too. My fiancé is over the moon too!
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DO VEGETARIANS KNOW ALL PROTEINS ARE NOT EQUAL?
N
o one should be deficient in protein in the western world yet many people are because of vegetarianism or their obsession with consuming low-fat or low calorie foods. By avoiding foods containing natural fats and oils you unknowingly cut out critical proteins too. Millions of people do not get enough protein and the consequences of this will be tragic. As long ago as 2004 The Food Standards Agency in the UK published a report that revealed the blood plasma of a quarter of British men and a third of women was Iron deficient. (Sunday Times, February 8th 2004) Now, poor protein levels mean poor blood quality which leads to anaemia. This occurs when there is a decrease of haemoglobin in the blood caused by an iron or B12 deficiency. Vegetarians and more particularly vegetarian women are at an even higher risk of this. A low level of (animal) protein intake combined with blood lost through menstruation greatly increases the need for Iron and B12 supplementation. This could easily be avoided with a little attention to your quality protein intake. Protein absorption is a concern that has evaded Doctors understanding for a long time. This measure is called Biological Value (BV); it measures the amount of protein retained in the body in direct relation to how much is eaten. A whole egg is rated 100 in absorbability. Brown rice and Beans are 59 percent and 49 percent, respectively. So the body’s utilisation of the protein in rice and beans is around a half of that of an egg. More importantly there is simply not much protein in Rice and Beans so you would need a lot more of them to get your
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daily requirement of protein. The problem with that is that rice and beans are loaded with carbohydrates. (Carbs are good remember, but not in excess) This will send blood sugar levels soaring and will add to excess body fat. A combination of protein and carbohydrates is a superior form of fuel. Protein isn’t just burnt for fuel however, but is vital for cellular construction. A protein shortage won’t kill you then, but it will mean your body can’t regenerate its cells to rebuild itself. If this deficiency is sustained then degenerative diseases will occur. Proteins combined with Fats are essential for our bodies. Fats in Meat and Eggs are best for dissolving fat soluble vitamins A, D, E and K which are used for keeping skin firm and preventing wrinkles, maintaining eyesight, sunlight tolerance good, lubricating joints and control blood clotting systems. Vegetarians are often deficient in the fat-soluble vitamins I have listed above. Conclusion; humans are meant to be omnivorous. Listen; The only other mammal with carnivorous teeth and a carnivorous digestive system who chooses to eat no meat is the Panda-and they’re not doing that well. “No meat mom, just some bamboo shoots for me” Well okay vegetarian women
everywhere, if you too want big black circles around your eyes, energy only enough to swing around on a tyre suspended from a rope all day and find no one wants to sleep with you then vegetarianism is the way to go! Oh, and guys, men who are vegetarian are less fertile than meat eaters. High quality Protein keeps you strong and being strong keeps you slim. Every cell in our body requires protein. Hair, nails, skin, are all made from proteins.
Proteins are made from small chemicals called amino acids. There are twenty-two amino acids, some of which can be manufactured by the body if necessary. Twelve of them however cannot. This means if they are not in your food they are not in you. They are known as ‘The essential amino acids’. Your body takes amino acids from the food you eat into what is called its amino pool. This pool strings together the amino acids in chains and sends them out to perform different tasks. Build blood cells; fight off foreign invaders and so on. Children in particular need a specific three for strong healthy bones, muscles and organs. They are Arginine, taurine and histidine. They are used in growth. Governments worldwide have tried to address this deficiency at various times by reintroducing free milk in schools but as a food for even young adults, milk is flawed. Milk is full of nutrients to support body tissues through a very fast growing period, but it holds less benefit after weaning. This is because well over two thirds of people stop producing lactase, the enzyme that helps us to digest milk sugar, after weaning. The Institute for Optimum Nutrition states on its website that the more dairy products people consumed, the more likely they were to have problems with digestion, hormones, immunity and
cardiovascular system. I have personally recommended a complete removal of dairy for many of my clients suffering from asthma and it invariably proved to be a positive action. We are all taught that dairy is vital to provide us with Calcium for our bones but in countries such as China and India, little dairy is consumed but incidences of bone deficiency diseases such as osteoporosis are fewer. Have a little skimmed milk in your cereal by all means but your Calcium requirement is better served from Salmon, sardines, (whose bones are edible) green leafy vegetables, beans and nuts (all consumed moderately but regularly. We would all work more efficiently if we included more sources of proteins in our diet. Different protein containing foods have different amino acids. That is why our diets need to be varied. By combining different proteins daily we can easily ingest all our requirements. This because eggs, chicken, fish, beans, pulses, lentils, rice-all good sources of protein. They may be deficient in one or more amino acid individually but eating a variety of each every day will allow your body to fill in the gaps as it goes. How does that make you feel about such things as the ‘Cabbage Soup’ diet or similar nonsense that revolves around one food as an answer to weight problems? These are designed for lazy individuals who place no value on maintaining their health alongside weight loss and any weight loss is always short lived as the eating ‘regime’ invariably can never be maintained.
The lady below was vegetarian for no better reason than it was ‘fashionable’ before she became a client of mine-check out the difference for yourself.
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Keep away from the Doctor: the object lessons. Statin prescriptions to be increased! More people are to be prescribed Statins for cholesterol issues they may not even have! Statins are a class of drugs often prescribed by doctors to help lower cholesterol levels in the blood in the hope that they help prevent heart attacks and strokes. Most people who take statin drugs tolerate them very well. But some people experience side effects. The most common statin side effects include:
• Headache • Difficulty sleeping • Flushing of the skin • Muscle aches, tenderness, or weakness (myalgia) • Drowsiness • Dizziness 28 28
• Nausea and/or vomiting • Abdominal cramping and/or pain • Bloating and/or gas • Diarrhea • Constipation • Rash
Statins also carry warnings that memory loss, mental confusion, high blood sugar, and type 2 diabetes are possible side effects. It’s important to remember that statins may also interact with other medications you take.
Which Statin Side Effects Are Serious? Statins are associated with a few rare, but potentially serious, side effects including: Myositis, inflammation of the muscles. The risk of muscle injury increases when certain other medications are taken with statin use. For example, if you take a combination of a statin and a fibrate -- another cholesterol-reducing drug -- the risk of muscle damage increases greatly compared to someone who takes a statin alone. Now, a group in the U.K. is reporting that the Cholesterol Treatment Trialists’ (CTT) Collaboration in Oxford has an agreement to keep secret much of the information contained in its huge database which holds results from 27 trials of these drugs, nearly all of which were run by a drug company. This follows the publication last year (2013) of a study published in the Journal of Endocrine and Metabolic Diseases: The Ugly Side of Statins. Systemic Appraisal of the Contemporary UnKnown Unknowns which concluded: “These finding on statin major adverse effects had been under-reported and the way in which they withheld from the public, and even concealed, is a scientific farce.”
RAF fatties ordered to lose their excess cargo THE RAF’s top brass are to launch a health drive after discovering that one in eight personnel are obese. Overweight airmen and women are being ordered to adopt healthier lifestyles amid fears that too many are not “fighting fit”. An annual health survey of RAF staff has revealed that almost 13% have a body mass index (BMI) of more than 30 — the official threshold of obesity. Air crew, including fighter pilots, is told they cannot be heavier than about 15 stone. Those who exceed that face being taken off flying duties. The report was compiled following a “trawl” through the medical data of the RAF’s 45,000 personnel. It found that no progress has been made in tackling obesity or reducing smoking in the RAF for the last five years and that members were taking more sick days with obesity related conditions!
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Ways to Lose 12 Pounds of Ugly Fat in 28 Days! Many people say they want to lose weight, meaning they want to weigh less. But as far as losing weight is concerned they mean they want to lose fat. No one wants to lose muscle tissue and end up with loose, saggy skin but most people who diet incorrectly do so. For many who have tried ‘Fad’ diets, you know that initially you lose some weight but because of the half-starve, impractical regime usually involved in such diets it’s impossible to maintain. If you do push on with it you can end up looking drawn and haggard in the face and the problem body parts remain. Sensible healthy weight loss means losing excess body fat that has formed throughout the body, particularly in places that make you look fat like the waist, hips, buttocks and thighs. Changing the way you view food and your lifestyle will allow you to feel as good as you look with the added confidence of having disciplined control over your body and no longer feeling your life is ruled by food. Not only will you feel and look better but as a result of the changes you will make you will have laid the foundations for a lifestyle which with a little care, will stay with you throughout a long and healthy life. 1.
Start as you mean to go on, this means never missing breakfast. Eating first thing in the morning boosts your metabolism by 20%. Choose Porridge, Bran cereal or Fruit and Yoghurt.
2. Add valuable protein to breakfast by mixing in a protein powder or sprinkle some chopped walnuts which provide protein and oils to help you feel full.
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3. Choose unprocessed whole, rolled oats or Wholegrain with no added ingredients. 4. Take a top quality vitamin and mineral supplement to ensure you supply of all crucial nutrients for health, some of which are no longer in many over farmed foods. 5.
Be economic with your valuable time and prepare your lunch and snacks for work when you prepare breakfast. Just a half hour earlier out of bed in the morning can make all the difference in your life.
6.
Use only whole-wheat bread for sandwiches and low calorie dressings. (Not to be confused with low fat which can still be high in sugar) White bread contains no nutrients of value.
7. Trim fat and remove any skin from meat. 8. Steam vegetables and avoid anything sautéed in fat. 9. Use organic or fortified rice-again white rice is just useless calories. 10. Use dry herbs, spices and seasonings instead of just salt to flavour your food. 11. Pack food in Tupperware boxes with eating utensils to keep it fresh and make it easier to eat small and often wherever you are. 12. Dried fruits like raisins, prunes or apples make great snacks. 13. If you don’t prepare your own food choose what you purchase carefully by reading all labels. 14. If you buy a sandwich again, be sure to choose only whole meal bread with fresh chicken, salmon, tuna or egg salad filling. 15. Eat fresh fruits or those canned in their own juices- never in syrup. 16. Try to limit the amount of pre-packed snacks and baked foods you eat. 17. Eat smaller meals more regularly throughout the day moving emphasis away from snacking and eating one large evening meal with the emphasis on a decrease in total calories consumed.
19. Don’t go any longer than 2 hours without eating. Regular small amounts keeps blood sugar elevated along with the speed of your metabolism and prevents craving. 20. Eat fewer simple carbs, sugars and fats. 21. Use only low calorie milk in tea or coffee-preferably go black. 22. Drink plenty of pure, still water. 23. Keep high calorie, low nutrient foods like cakes and biscuits out of the house if possible to avoid temptation. If you can’t do this, keep your food in a separate area. 24. Limit alcohol intake-alcohol is sugars ugly little cousin, its high in calories and inhibits the absorption of nutrients. 25. Don’t snack while watching a screen or T.V. You lose track of what you’re eating. 26. Eat 2 or more portions of fresh veg or salad daily.
It’s easy to do but also easy not to do.
27. Try to regularly eat Broccoli, cauliflower and Sprouts. Research shows they help clean the colon and prevent cancer. 28. Eat 2 pieces of fruit daily for their antioxidant content.
Vitamin C can also be obtained from salads and pure fresh fruit juices.
29. Fruits and vegetables are both good sources of Pectin, a soluble fibre that binds bile acids in your intestines and prevents you from re-absorbing them and turning them into (LDL) bad cholesterol. 30. Avoid processed meats and sugary foods. They disrupt hormone balance, insulin levels and adrenaline. They also destroy precious B vitamins and chromium. 31. Avoid microwave and convenience foods. They contain harmful chemicals to ‘mimic’ natural taste and flavour. 32. Learn to compensate. If you eat too much one day eat less the following day. It is calories consumed on the week not the day that will lead to weight loss or gain.
18. Eat your food slowly, chewing well. It takes your brain 20 minutes to signal to your stomach that you are full.
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33. Only weigh yourself once weekly-any more often is obsessive and pointless. Keep your mind off food by taking up activities that don’t involve it-walking, gardening or regular exercise.
43. Always warm up and cool down properly.
34. Invest in some expert training advice. Do it yourself workouts at best lead to nowhere and at worst lead to injury. You spend a fortune servicing your car why not a few bucks on your body? You’ll never be able to trade that in for a newer model!
45. Establish consistency training with aerobics or weight training at least 3 times a week.
35. Find a training partner or regular gym goer-this puts pressure on you to keep appointments.
47. Remind yourself that many, many, many more people fail to lose weight than succeed-you MUST be the exception by using your resolve.
36. Avoid negative friends or relatives who are not supportive of your efforts through jealousy or whatever strange reason. 37. Combine strength training with aerobic work. Weightlifting with boxing or rowing machine etc. This helps build lean muscle and burns more calories. 38. Avoid energy saving devices such as lifts and escalators- use the stairs. 39. Exercise at a pace that measures your level of fitness, don’t rush it too soon. Clearly identify exercise you enjoy so you will stick with it! 40. Exercise progressively and gradually increase the difficulty of your program for continuous improvement. 41. Get rid of your ‘Big Clothes’ now. Give them to charity as this helps you to associate you being slim with benefiting people with real problems. 42. Perform aerobic activities for at least 20 minutes but no longer than 40.
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44. After a successful period reward yourself. Maybe buy a new book or ticket to a show when you lose each 5 pounds.
46. Set a longer term goal like a booked up beach holiday for which you must be in shape!
48. View the changes as an opportunity. The more you expect from a new situation the more you’ll get back. If you can move into a new lifestyle with a POSITIVE attitude the battle is half won! 49. Accept some major refocusing is necessary. Remember those who expect lifestyle changes to be easy are doomed to fail. It will be difficult but only in the beginning. When results come your motivation will grow accordingly. 50. Visualise your goals and clearly see the benefits. Without a clear and precise picture of your goal results will be inconsistent and never what they should be. Cut pictures from magazines of physical role models and stick them on the fridge to remind you of where you are aiming with this project. Make a motivational chart. Take the time to write down things you would enjoy doing when you are slim, dancing, swimming, wearing figure hugging clothes or playing tennis-give it a lot of thought and really imagine how you’ll feel when you arrive at your goal!
Quick & Healthy
recipes Healthy recipes ready in under 30 mins.
Vitality Chicken Salad with avocado dressing.
Cooking time
Skill level
Servings
Prep: 5 mins Cook: 3 mins
Easy
Serves 1
Nutrition per serving
kcalories 433
protein 35g
carbs 6g
Ingredients handful frozen soya beans 1 skinless cooked chicken breast, shredded ! cucumber, peeled, deseeded and chopped “ avocado, flesh scooped out few drops Tabasco sauce juice “ lemon, plus a lemon wedge 2 tsp extra-virgin olive oil 5-6 Little Gem lettuce leaves 1 tsp mixed seed
fat 28g
saturates 6g
fibre 7g
sugar 4g
salt 0.2g
Method 1. Blanch the soya beans for 3 mins. Rinse in cold water and drain thoroughly. Put the chicken, beans and cucumber in a bowl. 2. Blitz the avocado, Tabasco, lemon juice and oil in a food processor or with a hand blender. Season, pour into the bowl and mix well to coat. 3. Spoon the mixture into the lettuce leaves (or serve it alongside them) and sprinkle with the seeds. Chill until lunch, then serve with a lemon wedge.
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ch u m o s u o “ T ha n k y a for such ent!” m t a e r t ity l a u q t a e gr Bob had suffered from back pain, neck pain and restricted flexibility for over 30 years. After only a month of treatment on the inversion Table he was so excited about his results he wrote to us and said, “My first 30 days of Inversion Therapy has had a profound effect on my back and my life. I’m 55 years old and have had compressed lumbar discs since an accident 30 years ago. My first cervical vertebrae is actually up inside my skull, instead of the skull resting on top of it, so I have had tenseness in the upper body muscles due to the nerves being compressed, especially when under any stress, for many years.
In the first 30 days of doing inversion I have seen:
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A 1/2 inch gain in height; A 3/4 inch reduction in waist size; A dramatic reduction in muscle tension in the upper body; A dramatic reduction in lower back pain; A dramatic increase in golf ball distance
“ I am much more physically relaxed, able to do full inversions, flexes and crunches without any back pain. My therapist noticed I adjusted much easier than usual and I was impressed with the inversion results of just 2 weeks. The 15 minutes of inversion time twice a week has been the best investment I have made in a long time. Thank you so much for such a great quality treatment!” “Golf is something that I really enjoy much more since having the inversion treatment. Using it has allowed me to get much greater range of motion in my upper body, so I am hitting my drives 25 yards further on average and with greater accuracy! “I had very limited motion in rotating my head left or right for over 30 years. I could not rotate my head 90 degrees to either side, but I can now get a full 90 degree rotation! Before the Therapy, if I wound my upper body up as much on the back swing, I would lose site of the ball due to my head not being able rotate that far. “I am playing more enjoyable golf and feeling better physically than I have in more than a decade. I couldn’t be happier!
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writes for Boxing News 24/7
Did Vitali Klitschko retire to Duck David Haye? “Vitali Klitschko is leaving boxing to concentrate on Ukrainian politics and his role as an opposition leader. Klitschko vacated his WBC world heavyweight title on Monday and said he doesn’t expect to fight again as he pursues a presidential bid in his home country.” This was the recent report in the associated press (via USA Today) Klitschko is becoming more involved with politics and this deemed the main reason for his stepping down. However, could it be that he was also avoiding the proposed fight with David Haye? The fight with the older brother had been offered to Haye at the post fight press conference of Vitali Klitschko and Derek Chisora fight. The Klitschko’s manager said David should fight Chisora and the winner could fight Vitali-this never happened and Vitali went on to fight some very meager opposition instead. In any case it reminded me of a recent article of mine wherein I pointed out another British fighter’s knockout win over Big brother Klitschko. Reid was a very powerful fighter (who I trained and managed for a period) and though smaller by far than Klitschko managed to knock Vitali spark out. It was in 1992 at the European Kick Boxing Championships in Bulgaria and Reid was taking on big favourite Vitali in the final of what had been an exhausting tournament. Even though he was wearing the protective headgear used in sparring in regular boxing, when Reid connected with a roundhouse kick Klitschko crashed to the canvas like he’d been shot. He bravely tried to lift his head and shoulders to return to his feet but his eyes were in orbit and he finally slumped back down to a prone position unmoving as officials surrounded him giving him medical attention, one of them lifting his feet and legs to increase the blood flow to his dazed skull. As I said in my previous article Klitschko himself disputes this turn of events and claims in his profile on Wikipedia that it was a kick to his leg that ended the fight. Many people believe that this fight did not end in any knockdown or even that the fight took place. If it is just an urban myth then fine-but if it were true why would Klitschko deny this event? David Haye is heavy handed and if Vitali gets caught clean he will go-this fight proves it-if it happened. As I told you before, I know it did as I trained Pele Reid for a period and witnessed it myself. Now you can view footage of the fight for yourself on this link: http://www.fightsrec.com/pele-reid.html So for all of you mocked my article as fantasy-sorry you’re now embarrassed. Anyway, I don’t believe Klitschko isn’t brave-he’s proved it many times but having watched David Haye’s savage sparring sessions recently leading up the Fury fight that unfortunately didn’t happen I wouldn’t blame Vitali for bowing out. Why risk it? A injured Haye went the distance with his brother and Haye has beaten a bigger man than both of them for his Heavyweight title. The once excellent fighter Vitali who was so glorious in defeat to Lewis and brave under fire when beating his brothers’ conqueror the late, super fast handed Corrie Sanders, Klitschko does appear to have declined in ability recently and has been in decision wins over fighters he would of destroyed years ago in the fashion he did with Herbie Hide in their WBO title match. Suggestions of Klitschko retiring to avoid Haye may again be derided by many and yet they are far less ridiculous than those who thought Haye faked injury to get of fighting the very limited, soon to be exposed World-Class-Wannabe Tyson Fury. (I have to bite my lip every time I see that first name of his that once held such excitement for boxing fans and has now become such a joke) Anyway, I hope Vitali comes back yet again from retirement, after all he did promise to knock out Haye after his brother failed to do so. www.boxingnews24.com 45
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