Weight Matters Jan'14 issue

weightmatters `

20/-

VOLUME I • ISSUE I • JANUARY 2014

EXPRESS

 Feeling Peckish? Get a

5 Top Tips to

Max your

Metabolism A healthy normal metabolism is one of the keys to losing weight.

This is how the body converts food into fuel and also decides how efficiently the body then burns that fuel. Every individual has a different metabolism, dictating how quickly he or she will burn calories, so how do you maximise yours? There are simple things that can be done to improve the body's metabolism, read on for 5 of the most effective.

good night's sleep  Grapefruit can curb your hunger pangs  Hungry? Have Water not Food  Paleo - The Caveman Diet  How to have a Happy Diet Free Life  Weight Product Reviews  Tasty Recipes  Weight Loss: How to Stay Focused and Happy  Sweat the hunger pangs away  Ask the Expert

contd pg 4...

weight news // weight focus // food connection // lose weight // expert advice

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weightmatters

weight

news

EXPRESS

Publisher, Editor & Printer Ajit Patel Advertising Sales advertising@yourwellness.net Art Director Nilesh Parab

-Arnold Schwarzenegger

It's simple-if it jiggles, it's fat

Graphic Designer Rekha G Bisht Rajesh Mewada Kalpesh Vedak

Sleep as an appetite suppressant

Staff Writers Dr. Sarah Brewer Gayatri Pagdi Francine White Jenny Catton Dr Arjita Kumari Creative Firm Doit Advertising Pvt. Ltd. email: bd@doitadvertising.com website : doitadvertising.com Owner Health Media Publishing Pvt Ltd.

- J.K. Rowling

Fat is usually the first insult a girl throws at another girl when she wants to hurt her.

A good sleep pattern has been proven to be one of the most effective measures to take in order to manage a range of hormone imbalances linked to hunger.

The hormones and chemicals found in the brain responsible for feeling hungry are Leptin and Grehlin. Leptin is responsible for maintaining normal metabolism, and when levels of this hormone are low hunger can set in. Grehlin is found predominantly in the stomach, and is a hormone which can stimulate hunger. A healthy diet and regular exercise can help to restore balance to these hormones, but one of the most effective tools to regulate Leptin and Grehlin is getting sufficient sleep.

Grapefruit can curb your hunger pangs Grapefruit works on appetite by lowering insulin levels after eating a meal. A study by the Nutrition and Metabolic Research Centre at the Scripps Clinic found that eating half a grapefruit with every meal could lead to weight loss of up to 4 pounds in three months.

It helps reduce appetite whilst combating fat, making it a powerful dietary tool. You wouldn't need to follow the same regime as in the study though, just try eating one grapefruit a day, or drinking a glass of grapefruit juice before meals, and see if it works for you.

Hungry?

Have Water not Food When hunger pangs strike, it is hard to ignore the growling in your stomach. But never underestimate the power of water. Often what seem to be hunger pangs are actually your body craving rehydration. If hunger strikes, be sure to take a drink of water before snacking. Cold water is usually best. Wait for about 10 minutes and see how you feel. Water can make you feel full to to prevent over eating, have a drink before and with meals. This will fill you up, and slow your eating down. When you eat slowly, and drink more, you curb your appetite and prevent overeating. weightmatters - express

03

04

weight

focus

Top Tips 5 for maximising your

metabolism

...continued from cover page

1

Drink plenty of water: The advice to drink at least 8 glasses of water every day is well documented and there's a very good reason for that. The body needs water to function effectively and even a little dehydration can slow everything down, including the metabolism.

2

Eat little and often: Keep your metabolism on its toes by making it work throughout the day. So forego the three big meals that are the norm and go for 5­6 smaller meals eaten at regular intervals. Remember to eat breakfast as it's the meal that kickstarts the metabolism for the day.

3

Eat more protein: The digestive system has to work harder to turn protein into the fuel the body needs. Lean protein helps to build and maintain lean muscle mass and burns more energy and calories than fat, helping to boost the metabolism.

4

Spice up your life: Increase your metabolic rate by adding spices to your food. Chilli peppers and other spices such as cayenne pepper, ginger and cinnamon all have chemical compounds that raise the heart rate and metabolism.

5

Work out regularly: Regular exercise is essential for maintaining the metabolism and burning up those calories. Do different workouts at different times to mix things up ‒ for example, one involving weights to improve muscle mass and one for cardio and to increase the heart rate.

- La Rochefoucauld

To eat is a necessity, to eat intelligently is an art. weightmatters - express

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Green Tea: Studies have linked caffeine and EGCG (epigallocatechin gallate) to weight loss through effects such as Increased Metabolism and Fat Burning.

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06

weight

focus - La Rochefoucauld

Paleo The Caveman diet One of the most popular diets around at the moment is the Paleo Diet. This diet has become very fashionable thanks to its innovative approach to weight loss, muscle gain, and wellbeing. Based on the diets of our primitive hunter­gatherer ancestors, it aims to rid your diet of artificial and harmful foods. Instead, it looks to natural and mostly raw animal and plant foods. It claims to help reduce your risk of a range of cardiovascular diseases, to promote muscle and aid weight loss.

The Paleo Diet focuses a lot on protein. In the modern Western diet, protein constitutes about 15 per cent of a person's daily calories. In hunter­gatherer diets, which the Paleo Diet uses as inspiration, 20 to 35 per cent of calories come from protein. In the Paleo Diet, the aim is to replicate the hunter­gatherer diet and gain most of your energy from protein. This can help you to build muscle mass, prevent weight gain, and use energy better. Mainly, the Paleo Diet encourages followers to eat animal based protein sources like seafood, meat, eggs and offal. Whilst these food sources are packed with protein, some like red meat have also been linked to heart disease or

weightmatters - express

cancer. For vegetarians, the Paleo Diet has little to offer. This has affected its popularity to a certain extent, since it insists that meat and fish are valuable foods in this diet.

Still, the Paleo does encourage its followers to eat a lot of non­starchy vegetables and fruits, as well as nuts and seeds. These foods are high in fibre, and can encourage weight loss, as well as the reduction of blood cholesterol levels. For someone wanting to lose weight and improve their cardiovascular health, this is good news. Non­starchy vegetables and fruit are advocated over whole grains however, as they are low in calories and fat. This may seem limiting to some people. But whole grains are replaced in order to control blood sugar levels. The diet mostly shuns carbohydrates, much like the Atkins Diet. This is so that the body has no glucose for energy.

To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”

In this situation, your body will start burning your fat stores for energy, helping you to lose fat from different areas of your body.

The Paleo Diet improves cardiovascular wellbeing and encourages Potassium intake. At the same time, it limits Sodium intake by reducing the salt content in your diet. Paleo promotes a moderate to high intake of Omega­3 to encourage proper cardiovascular function. A major aspect of this diet is to balance alkaline and acid levels in the body, making sure that acidic foods in the diet are balanced by alkaline foods.

Probably not one for the vegetarians among us, but if you are a true carnivore and want to try getting back to your caveman roots try the Paleo diet.

07

Appetite and Your

Emotions

Psychological hunger refers to the way your mind and emotions control your appetite and hunger. You may think hunger is mainly dictated by the physical need for food, but your mind plays a big role in appetite as well. If you find yourself eating because you are feeling down or stressed, then you could be an emotional eater. Emotional or comfort eaters often turn to food when they need comfort. If you find yourself doing this all too often, then it could be time to address your emotional issues. Emotional eating can lead to worsened mood, as well as weight gain or poor nutrition.

Identify your emotional triggers and tackle them. Try meditation, a new hobby, or distracting yourself when you reach for food for comfort.

During meal times, turn off any distractions. Any screens or background noise can distract you from your food, and lead you to eat more. Your brain takes 20 minutes to register when your stomach is full, but these signals are often ignored when you are watching or doing something else. So switch off your TV, computer, radio or phone and enjoy some peace and quiet. When you eat you should pay attention to the sensation of eating your food.

When you savour and appreciate your food, you will be content with less of it overall. Make sure you spend at least 20 minutes eating your meal so that your body registers when you feel full.

Make sure you eat a varied and nutritious diet. When your body lacks essential nutrients, you develop cravings or excessive hunger pangs.

Eating nutrient dense meals is a good way to help your body feel satisfied more easily. This will also boost your psychological wellbeing so that you can tackle emotional eating more easily.

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weight

focus Venus Cow shows you

how to have a

happy diet free life The truth is, your body only needs a certain amount of food energy a day ­ for women it's around 2000 kcals, and for men 2500 kcals. If you desire a fabulous, fit, healthy figure, sticking to this one rule is the only way to achieve it. Willpower is not easy when your goal is unrealistic, like trying to sustain a crash diet.

The key to any success is always about doing the work and modifying your lifestyle.

Forget the word diet, they never work long term. Instead, think in terms of your combination of food choices and your goal, which is to make it as healthy and affordable as possible.

Do some research and confront any misconceptions you have concerning the food you are eating.

For example, is avocado really fattening? What are high calorie snacks for? Is your salt intake too high? Taking the time to look at what you are putting into your body, might just provide the answers as to why you keep failing.

The only sure way of getting down to 2000 kcals every day and not starving yourself, is to go cold turkey on anything you know you crave for comfort: chocolate, fizzy drinks, biscuits, cakes and alcohol ‒ all the things that feature in your solo feeding feasts that happen without you even thinking.

2000 kcals is ample to keep you satisfied and, if you are savvy, you can walk off 300 kcals and treat yourself with a reward, but beware ­ learning controlled indulgence takes lots of practice to master because

- by Shirley Yanez addictive behaviour is hard to break.

Changing your eating habits means you have to change your lifestyle habits too, so swap the late nights for early rising and get outdoors for fresh air and exercise before sitting down to a healthy, fresh, wholesome breakfast. Your day will begin energised and set you up for whatever comes your way.

Changing old patterns into new ones takes time, patience and practice. If you're trying to give up caffeine, a simple way to begin is to hide the kettle. Why? Because this way, your early morning routine will have to change, which keeps you on your toes and focused. Life is a journey, not a destination, so now you have stopped being stuck with the life you created, you are free to live your life on full speed ahead.

Shirley Yanez offers a free, interactive life coaching program at www.venuscow.com. Venus Cow centres on common sense and showing people that what they believe to be true is actually untrue.

weightmatters - express

09

10

product

review

- Joe Paterno

Success without honour is an unseasoned dish; it will satisfy your hunger, but it won't taste good.

Apiplex Apiplex works by helping to curb your hunger and cravings resulting in weight loss. Taken before mealtimes you will eat less and feel fuller, quicker. The product contains a powerful blend of natural ingredients to help people who care about their figure, including Konjac Glucomannan which has been proven to contribute to weight loss when taken alongside an energy restricted diet. Other potent ingredients are: Psylium Husk, Green Tea, L足Phenylalanine and L足Tyrosine.

Weightmatters verdict: Full of hunger supressing ingredients, together with the great 'all rounder' Green Tea. The product comes in powder form that you mix with water or juice. Good for those who don't like taking pills.

Burn & Bind Each Burn足n足Bind tablet contains the essential digestive enzymes, Lipase, Amylase and Protease as well as NeOpuntia (Nopal Cactus fibre) to help you control your weight and maintain the figure you've always wanted.

Weightmatters verdict: An Interesting product with a different take on weight management through the use of Digestive Enzymes together with Cactus Fibre and Chromium.

Bindplex - Oscar Wilde

After a good dinner one can forgive anybody, even one's own relatives. weightmatters - express

Eat the foods you love, lose the fat you loathe..

Taking Bindplex on a regular basis will allow you to continue to eat the foods you enjoy without having to give anything up. This unique and patented combination of ingredients cleverly absorbs excess fat from the diet. Bindplex works by binding with the undigested fat in your stomach.

The Fibre particles then swell in water to slow down digestion and increase the feeling of fullness.

Weightmatters verdict: Great combination of ingredients for weight management. A Fat Binding product which also helps you to feel full. Take them before meal times and excess fat in the foods you eat will bind to the contents of these capsules so that it's not digested by the body.

food connection - Don Kardong

Without ice cream, there would be darkness and chaos.

Mung Bean Curry (serves 4) The mung bean has one of the widest range of nutrients of any bean or pulse and is as versatile in its uses. This is a real energy food.

Everyone loves this dish, even children, as it＇s so warming and comforting but leaves you feeling light.

Ingredients ½ tsp coconut oil 1 red onion, chopped 1 tsp finely chopped garlic cloves

Method 1. Heat the coconut oil in a large pan, then wipe the pan with a piece of kitchen paper. Add the onion, garlic, ginger, chillies and soya bean paste and sauté for 2­3 minutes to soften the onion.

2. Add the spices, lime leaves and tomatoes and cook for a further 2­3minutes to soften the tomatoes. Add the sweet potato and cook for 3 minutes, then add the coconut milk and mung beans. Simmer for 15­20 minutes, until sweet potato is tender.

3. Add a handful of spinach at the end or just add the chopped coriander as a garnish. Serve with brown rice.

Raw Blueberry Ice Cream (serves 4) This beautiful ice cream is so simple to make with only four ingredients – and it’s raw. Bonus!

1 tsp grated fresh root ginger

Ingredients

3­4 small red or green chillies, finely chopped

2/3 cup raw cashews 1 1/8 cups frozen blueberries

1 heaped tsp soya bean paste

1/3 cup water

1 tsp cinnamon

2 tbsp agave syrup

1 ? tsp turmeric 1 tsp paprika 2 fresh/dried kaffir lime leaves 3 plum tomatoes, chopped 1 sweet potato, diced 400ml coconut milk 150g split mung beans, soaked for 1 hour and cooked 1 handful baby spinach Coriander, chopped to garnish Brown rice, to serve

Recipe from Honestly Healthy by Natasha Corret and Vicky Edgson

Method 1. Whizz all the ingredients in a blender until smooth, then freeze in an ice­cream maker according to the manufacturer＇s instruct ions.

Transfer to a freezer proof container, cover and freeze until firm.

2. If you don＇t hav e an ice­cream maker, transfer the mixture to a shallow freezer­proof dish and place in the freezer until it just starts to harden around the edges. Whisk vigorously with a fork to break up any ice crystals, then freeze until firm.

Recipe from Honestly Healthy by Natasha Corret and Vicky Edgson weightmatters - express

11

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lose weight - Marcus Martial

Life is not merely being alive, but being well.

Weight Loss: How to Stay

Focused and Happy Sweat the hunger pangs away

Have you ever heard of High Intensity Interval Training? Remembered as HIIT, is a popular way to work out effectively. HIIT comes with many benefits to your health and wellbeing, and is considered an important exercise and fitness technique.

To put it simply, HIIT involves exercising intensely for short bursts of time, then resting for a bit, before exercising intensively again. It is thought that this type of training technique is more efficient, encourages burning of fat, improves cardiovascular health and tones muscle.

Though challenging, HIIT provides results and prevents you from going too slow and steady to achieve real results.

An effective weight loss regime requires a change in lifestyle, behaviour and most importantly a change in attitude. The latter often lets people down because they are derailed by setbacks and mired in negativity. But here are 5 tips for harnessing positivity and staying focused on your weight loss goals:

1

Start with the right attitude:

2

Set realistic goals: Being over­

3 4 5

There's no point in beginning a new diet and exercise regime in half­hearted fashion. So wait until you're ready to put in the effort. ambitious is the catalyst for weight loss setbacks. Be realistic in your fitness goals.

Join a class to get group support:

It's easier to stay focused in a group. Get family and friends onside by asking them to eat healthily with you.

Be positive about your body image:

There is no such thing as a ＂perfect＂ dy. bo When you feel good about yourself, your confidence is boosted and you are more likely to stick to a fitness or weight loss program.

Stay healthy: The long­term aim of losing weight or getting fit should be to enjoy better health. Focusing on this is a powerful incentive to stick to a diet, with the added bonus of a new wardrobe. weightmatters - express

13

14

expert

advice

The health benefits of losing weight Losing 10kg (22lb) of excess fat can: • lower blood pressure by, on average, 10/20 mmHg improve blood glucose and levels by 50% • lower your total cholesterol levels by 10%, with a fall in 'bad' LDL­cholesterol and a beneficial rise in 'good' HDL­cholesterol • reduce triglyceride (another type of blood fat associated with heart disease) by around 30%.

Thanks to all these health improvements, losing 10kg excess fat can reduce your risk of premature death by 20% and your risk of a diabetes related death by as much as 30%.

weightmatters - express

Q& A Dear Weight Doctor, My wife keeps nagging me as I have put weight on around my middle. I am not overweight anywhere else and am fairly healthy, so why is this such a problem?

Rakesh D. Weight Doctor says: The type of fat laid down around your intestines is different from the fat deposited around your hips or under your skin. Known as visceral fat, it leaks hormones and fatty acids into your circulation which travel directly to your liver. Here, they increase your production of cholesterol, clotting factors and inflammatory chemicals so your blood becomes more sticky and your blood pressure rises. As a result, your risk of heart attack and stroke increases.

Your risk of developing type 2 diabetes also increases. Why? Because when free fatty acids leak into your circulation, your muscles switch to burning these as a fuel, instead of glucose, because it's more efficient. At the same time, your muscle cells become less responsive to the effects of insulin, so they absorb less glucose from your circulation. Both these factors cause your blood glucose levels to rise. Several cancers, including those of the bowel, prostate gland, breast and uterus, become more likely, too.

But there is some good news. Even when your waist size is in the danger zone, reducing it by just 3cm over the course of a year can significantly improve your health. And if you can reduce your waist size by 5cm to 10cm, your risk of a heart attack is significantly reduced. What's more, the fat that's stored around your waist is amongst the first to start melting away when you eat more healthily and ramp up the exercise.

If you have a weight loss question for the weight doctor, please email to: weightdoctor@ywmediagroup.com.

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