Monday, 30 June 2014

Three Little Words That Can Change Your Weight Loss Path


stop continue start
Have you ever heard someone say something that had nothing at all to do with weight loss but you immediately made an association? That happened to me a few weeks ago when I was listening to a talk show on the radio while I was driving in my big 12 passenger van. Although I don’t remember what the overall topic of the program was, I do remember this example that the commentator gave. He said that a technique he used with his clients was to Stop, Continue, and Start.
I immediately thought of a stop light and visualized the colors of red, yellow, and green. Then I thought about how those three words and colors relate to weight loss.

STOP represents those behaviors we need to stop doing because they are detrimental to our health and weight loss.

CONTINUE represents those behaviors we have that are good for our weight loss efforts.

START represents the behaviors we need to start doing to make ourselves healthier and lose weight.

When I was 300+ pounds, there were a lot of unhealthy behaviors I was engaging in that were harmful to my health and were negatively impacting my weight loss efforts. Here’s a small list of behaviors I needed to stop. See if you have any of the same behaviors that are hindering your efforts.

I needed to STOP:

  • Going through the drive thru of fast food restaurants every single day
  • Buying candy for myself under the guise of a holiday or family event
  • Eating chocolate with abandon
  • Sitting on the couch as much as possible
  • Setting a bad example for my children
  • Making food for my family that was loaded with fat, calories, and unhealthy ingredients
  • Blaming other people for my weight problem
  • Eating from emotions

I needed to CONTINUE:


  • Taking care of my husband, household, and kids
  • Keeping up with appointments and obligations
  • Sustain healthy relationships with family and friends
  • Feeding my family
  • Trying to lose weight

And I needed to START:


  • Paying close attention to portion sizes
  • Keeping my calories and fat consumption at a weight loss level
  • Moving my body by getting off the couch and walking
  • Setting a good example for my children
  • Cooking healthier meals
  • Not using the holiday calendar as an excuse to go off my plan
  • Thinking about my future health and wellness
These three phrases really stuck with me and I hope they will with you. I challenge you to make your own list right now and really think about what behaviors you need to stop, what behaviors you need to continue, and what behaviors you need to start including in your weight loss efforts. Being deliberate when it comes to weight loss is important and taking the time to analyze your behavioral patterns can be very beneficial.
This technique can apply to weight loss, to work, to household chores, and weight maintenance. In fact, I really need to sit down and think about how I can improve my efficiency because as you have likely noticed, I’ve been lax on blogging and commenting. I need and want to do better!
Are you up for the challenge? Can you sit down and analyze how you are doing right now? Revisit your list every month and add or subtract behaviors as needed. I see these three words as a check-in opportunity to make certain that the choices that I’m making today are those that will yield a positive impact years from now.
http://blog.fittothefinish.com/2014/06/three-words
  

Friday, 27 June 2014

Reduce Belly Fat video - update!

Phew, just finished the work out for the first time and found it quite intense ! She makes it look so easy! No pain, no gain though eh.  I did the routine at a reduced speed, but sure I'll speed up as the days pass.
It's recommended to do it 2 or 3 times a day, so I'll schedule another session in for later today.
I've taken my measurements and a few pics so I can do a 'before' and 'after' experiment!
I am a slim person in general but do carry a few pounds around my middle, so this exercise programme is perfect for me!
I'll let you know in 2 weeks time how I've got on! I'm looking forward to it! 

Wednesday, 25 June 2014

'How To Reduce Belly Fat Within 14 Days For Women' This 10 min workout looks great. I'm going to do it every day, and will let you know how I get on after 14 days!!!

Seen this before but it's definitely worth putting out there again!

A Dieter's Prayer

Lord, my soul is ripped with riot
incited by my wicked diet. 
 
"We Are What We Eat," said a wise old man!
Lord, if that's true, I'm a garbage can.
To rise on Judgment Day, it's plain!
With my present weight, I'll need a crane.

So grant me strength, that I may not fall
into the clutches of cholesterol.
May my flesh with carrot-curls be dated,
that my soul may be poly unsaturated

And show me the light, that I may bear witness
to the President's Council on Physical Fitness.
And at oleo margarine I'll never mutter,
for the road to Hell is spread with butter.

And cream is cursed; and cake is awful;
and Satan is hiding in every waffle.
Mephistopheles lurks in provolone;
the Devil is in each slice of baloney,

Beelzebub is a chocolate drop,
and Lucifer is a lollipop.
Give me this day my daily slice
Cut it thin and toast it twice.

I beg upon my dimpled knees,
deliver me from jujube's.
And when my days of trial are done,
and my war with malted milk is won,
Let me stand with Heavenly throng,
In a shining robe -- size 30 long.
I can do it Lord, if you'll show to me,
the virtues of lettuce and celery.

Teach me the evil of mayonnaise,
And of pasta a la Milanese
and crisp-fried chicken from the South.
Lord, if you love me, shut my mouth. 

 

Friday, 20 June 2014

Saw this and thought of you! I just love a moussaka and had to share this tasty, nutritious veggie version.


 Red lentil and aubergine/eggplant moussaka


Red lentil and aubergine moussaka
Hearty and delicious, moussaka will warm you up from head to toe. You won't miss the meat in this veggie version.

Ingredients

For the filling
  • 400g/14oz aubergines, sliced into thin rounds
  • 50ml/2oz vegetable oil
  • salt and freshly ground black pepper
  • 1 red onion, finely chopped
  • 1 red pepper, finely chopped
  • 1 garlic clove, finely chopped
  • 50g/2oz tomato purée
  • 400g/14oz canned chopped tomatoes, drained
  • 1 cinnamon stick
  • 100g/3½oz red lentils, cooked according to packet instructions
  • 2 tbsp chopped fresh parsley
For the topping
  • 125g/4½oz ricotta
  • 125g/4½oz Greek-style yoghurt
  • 3 free-range eggs
  • freshly grated nutmeg
  • salt and freshly ground black pepper
  • 50g/2oz freshly grated parmesan

Preparation method

  1. Preheat the oven to 180C/350F/Gas 4.
  2. For the filling, toss the aubergine slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper.
  3. Heat a frying pan over a medium heat, add the aubergine slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper.
  4. Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened.
  5. Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes.
  6. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes.
  7. Add the lentils and return the fried aubergines to the mixture. Simmer for a further 2-3 minutes, or until warmed through.
  8. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley.
  9. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper.
  10. Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan.
  11. Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately.

  http://www.bbc.co.uk/food/recipes/veggiemoussaka

 

 

Thursday, 19 June 2014

Research Reveals New Secret Weapon For Le Tour

Tour de Fance
Winning margins in the Tour de France can be tight. In 2010 just 39 seconds separated the top two after more than 90 hours in the saddle.

When every second counts, riders do all they can to gain competitive advantage, from aerodynamic carbon fibre bikes to the latest sports nutrition.
Now there could be a new, completely legal and rather surprising weapon for riders aiming to shave vital seconds off their time – beetroot juice.

Research by the University of Exeter, published in the journal Medicine and Science in Sports and Exercise, has shown drinking the juice enables competitive-level cyclists to cut down the time it takes to ride a given distance. This is the first study which has shown that beetroot juice can be effective in a simulated competition environment.

For the study, nine club-level competitive male cyclists were asked to compete in time trials over 4km (2.5 mile) and 16.1km (10 mile). All the riders were asked to do each time trial twice. Each time they drank half a litre of beetroot juice beforehand. On one occasion they had normal beetroot juice, on the other occasion – unbeknown to the trialists – the beetroot juice had a key ingredient, nitrate, removed.

The researchers monitored athletes’ VO2 levels (showing the amount of oxygen consumed) during exercise to ensure that the cyclists worked at maximum effort on each occasion.

Results showed that when the cyclists drank ordinary beetroot juice they had a higher power output (measured in watts) for the same level of effort – suggesting their muscles and cardio-vascular system were being more efficient.

On average, riders were 11 seconds (2.8%) quicker over the 4km distance and 45 seconds (2.7%) faster over the 16.1km distance.

Professor Andrew Jones, from the University of Exeter, lead author on the research, said: “This is the first time we’ve studied the effects of beetroot juice, and the high nitrate levels found in it, on simulated competition.

“The findings show an improvement in performance that, at competition level, could make a real difference – particularly in an event like the Tour de France where winning margins can be tight.”

Beetroot juice is a natural source of nitrate, which is thought to be the active ingredient in affecting athlete’s performance.
 


The nitrate has two physiological effects. Firstly, it widens blood vessels, reducing blood pressure and allowing more blood flow. Secondly, it affects muscle tissue, reducing the amount of oxygen needed by muscles during activity. The combined effects have a significant impact on performing physical tasks, whether it involves low-intensity or high-intensity effort.

Previous studies by the University of Exeter uncovered the impacts of beetroot juice and have begun to look in detail at its effects on different kinds of physical activity.

Unlocking the power of beetroot

What do root vegetables have to do with athletic endurance and why is the sporting world getting so excited about findings by the University of Exeter? Trials by Sport & Health Sciences at the University of Exeter have shown that beetroot may not only help improve sports performance but also help cardiovascular conditions. The breakthrough has prompted keen interest from not just global sporting institutes but also the medical world and health and nutrition-based industries.



The beetroot juice used in this research was provided by James White Drinks.

http://sshs.exeter.ac.uk/research/beetroot/

Look After Your Heart With Healthy Beetroot Juice



Beetroot juice is very potent, and it's recommended that when you drink the raw juice dilute it at least 4 times with other milder juices such as carrot, cucumber, or celery. Plus it tastes better this way too! It's a beautiful rich ruby red colour and is known to help purify the blood.

Beet Juice Recipe with Carrot and Celery

Vegetable juice recipeIngredients
  • 1 small beetroot (the small ones are sweeter!)
  • 2 large carrots
  • 1 stalk of celery

Directions
  1. Wash the vegetables using water and a stiff vegetable brush.
  2. Remove the carrot and beetroot tops, and peel the beetroot if its skin is tough. If it has a nice thin skin then just cut off the top.
  3. Slice up the vegetables to fit your juicer.
  4. Juice and serve.

For a sweeter drink I often add an apple, or use 2 apples instead of the carrots.

The green beetroot tops are edible, rich in beta-carotene, and can also be juiced. They have a strong flavour and are rich in oxalic acid which if taken in excess may form kidney stones. I find a little goes a long way.

Beetroot Juice with Cucumber and Pineapple

This makes a fabulous drink which is best consumed on an empty stomach as it's very cleansing!
vegetable juice recipe Ingredients
  • 1 small beetroot
  • ½ cucumber
  • 1 cup of pineapple chunks

Directions
  1. Remove the top from the beetroot and scrub using water and a stiff vegetable brush to remove any dirt.
  2. Peel or wash the cucumber. If the cucumber is waxed then remove the wax by peeling it.
  3. Slice the pineapple and remove its tough skin.
  4. Cut the fruit and vegetables to fit your juicer.
  5. Juice and serve.

More Beet Juice Recipes

For an unusual but delicious vegetable juice recipe that uses apples, beetroot, broccoli, nettles and lemon juice visit raw food recipes with nettles.
Like more recipes? "5-day Detox " might be just what you need!


Health Benefits of Beetroot Juice

Beets have many benefits to the body. It is claimed they have the ability to:
  • clean and build the blood
  • lower blood pressure
  • improve circulation
  • calm the nerves
  • improve the health of the liver, kidneys, and bladder
  • clean the intestines
  • fight cancer
  • improve menstrual problems
  • cure anemia
A recent small scale study at Exeter University in England, U.K. found that drinking beetroot juice improved the endurance of athletes.
Caution: Beet greens and to a lesser extent beet roots are high in oxalate, and are generally considered unsuitable for people following a low-oxalate diet. Anyone with a history of oxalate-containing kidney stones should avoid over-consuming beetroot and beet greens.

Beets Nutrition

Not only are raw beets a beautiful colour, but they are also packed with nutrients.

Vitamins

Beetroots are a good source of folic acid and vitamin C, plus they contain small amounts of vitamins B1, B2, B3, and vitamin A in the form of beta-carotene.

Minerals

Rich in calcium, magnesium, phosphorus, potassium, and sodium. Plus smaller amounts of iron, zinc, copper, manganese, and selenium.

Amino Acids

While raw beets are mostly water and carbohydrate they also contains small amounts of all the amino acids (protein).

Calories

One 2" (5cm) beetroot contains 35 calories.
If you'd like more raw beetroot nutrition facts go to the British Nutrition Foundation. and enter "raw beets" into the search box.

Best Juicer for Beetroot

Beetroots are hard vegetables, and will juice easily in all types of juicer.
Masticating juicers like my current Samson or Matstone Juicer are more efficient than centrifugal juicers - i.e. they produce more juice and less heat, plus they are much easier to clean. On the down side you need to chop the beetroot up nice and small, plus they cost a bit more.
If you don't like chopping then I recommend a good quality centrifugal juicer such as the wide mouth Breville Juicer JE27.
And if your on a low budget then a budget centrifugal model should work just fine.
Like more information? Visit my Best Juicer page to learn more

Monday, 16 June 2014

10 Facts You Didn’t Know About Blueberries!





2. A fountain of youth
Who hasn't wished for a magic elixir to keep them young? Well, wish no more and get eating some blueberries as they help to combat the free radicals which make us age quicker.
3. Softer skin
Free radicals also wreak havoc on the skin, damaging cells and leaving us looking pallid and unhealthy. Blueberries neutralize free radicals, leaving you with soft, glowing skin.
4. Spending a penny
If you find you’re nipping to the loo more often than usual you may have a urinary tract infection. Blueberries contain medical antioxidant compounds that can inhibit the bacteria that cause infection, helping you maintain a healthy bladder.
5. High in vitamins
Blueberries are absolutely packed with the good stuff that keeps you healthy: vitamins A, C, E and B complex; selenium, potassium, copper, zinc, manganese and anthocyanins. They truly are a super-fruit.
6. Seeing things
Blueberries can help to protect you from age-related vision disorders such as cataracts, macular degeneration and diabetic retinopathy. They contain anthocyanins which reduce eye strain and vision loss, and keep your retina healthy.
7. Lose those extra pounds
The anthocyanins found in blueberries can help to speed up metabolism, which will give you a head start in losing those extra pounds. You know how weight that fell off when you were 20 was hard to shift at 30? Well, blueberries will turn back the clock a little and help you slim down.
8. Healthy heart
Blueberries are chock full of fibre and antioxidants, both of which will help dissolve the bad cholesterol in your system which can narrow your arteries and lead to a heart attack or heart disease.
9. A common problem
Constipation affects many people, but it’s a problem that can often be solved by eating a high fibre diet. One cup of blueberries will provide you with about 15% of your recommended daily fibre intake and help things move a little more smoothly!
10. Beat cancer
Blueberries are full of Vitamin C, copper and phenolic compounds which make up the antioxidant army that can help to suppress cancer cells, and have been found to be especially good at fighting colon, liver and ovarian cancer.
As with everything, blueberries are only part of the solution. An active lifestyle and healthy diet are also required to help fight off any nasties, but adding this little blue wonder to your shopping list will certainly help!
http://www.mindthemunchies.com/10-facts-about-blueberries/?pub_id=44&w_id=&pd_id=&link_id=103

Wednesday, 11 June 2014

Friday, 6 June 2014