Energy and Weight Loss Naturally

Increase Energy and Lose Weight naturally with Garcinia Cambogia

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Great for Energy and Weightloss

As a former athlete with years working in the exercise physiology area I have a good understanding on how the body works and what is required to lose weight and feel healthy. While there is no quick fix I have had great results with the natural supplement, Garcinia Cambogia.

As a human with a love of food and wine my training and knowledge doesn’t always kick in. What I do know is that sustainable weight loss and health is about balance- energy in (food and drink) and energy out (exercise). It really is that simple in yet also the hardest balance for most people to find.

There is no quick fix and diets are not sustainable. Think about it if diets and supplements did what they claim to do there would not be a multi- billion dollar industry built around them. Vitamins and natural supplements can however help with both energy levels and increasing metabolism to assist with weight loss. Natural is the key though as most weight loss products are filled with chemicals and are highly processed. Garcinia Cambogia is extracted from a tropical fruit and naturally assists with energy levels and weight loss.

I take Garcinia Cambogia, because it is a natural fruit extract which is known to block the enzyme citrate lyase. This enzyme causes sugar and starches to be turned into fats. I like it because it does supress my appetite without the side effects often seen with chemical supplements and it gives me extra energy. Supplements are not for everyone but if you do want to give your weight loss goals a bit of a boost I recommend Garcinia Cambogia. Pure Asian Garcinia are offering a Free trial bottle so you can try it obligation free and see how it works for you click here

While the energy in energy out model is the building block for a healthy body and life how much and what to eat, the type and amount of exercise required is different for each person. My tips are to eat, where possible, whole (unprocessed) foods, ensuring the majority of what you eat is plant based and includes good sources of protein. Sugar not fat is the thing to try and minimise and “low fat” processed foods are usually very high in sugar so avoid processed diet foods.

To maintain energy and keep your blood sugars stabilised eat smaller meals 5 times a day. Take vitamin and other supplements only in addition to healthy eating not to replace a balanced diet. Garcinia Cambogia is a good example of a natural supplement which helps with energy levels and weight loss.

When exercising, choose resistance training over cardio for more effective weight loss and muscle toning. This doesn’t have to mean using weights but should include exercises where your “muscles bare weight”. So, push ups, squats, triceps presses etc, all require the muscles used to support weight and therefore will help tone the muscles while burning fat faster.
As with eating, many people, find they get more benefit from increasing their “incidental” exercising throughout the day (taking the stairs, stretching, desk squats) than from doing one big work out.

My biggest tip is commit to something fun and to find ways to be active for minutes at a time throughout your day. Standing and walking around while you are on the phone will burn far more calories than talking while lying on the couch.

Food As Medicine

Foods Which Work as Medicine

We know we are what we eat but some foods can also be powerful medicines which can combat illnesses, give us more energy and rid our bodies of toxins.  Some of the best are:

Chilli: chillies

Added to food can boost your metabolism and combat fat build ups.

Avocados: avacadoes

Mono unsaturated fats found in avacados can help in reducing cholesterol and provides nutrients for cells and they help you feel full for longer.

Brussel sprouts: brussel sprouts

Loaded with fibre and very high in Vitamin C which can stave off colds, also acts as an antioxidant.

Black Beans: black beans

Contain more of the disease-fighting antioxidants flavonoids than any other type of bean. They are a good source of copper and iron which help your muscles retain more oxygen thereby boosting your immune system. They also contain almost no saturated fat.

Ginger:ginger

In particular ginger tea, boosts metabolism, promotes blood flow, keeps you feeling full and can reduce aches and pains.

Lemons: lemon

Aids in digestion, flushes out toxins, encourage the production of bile, and is also a great source citric acid, potassium, calcium, phosphorus and magnesium. Best results drink in warm water.

Apple cider vinegar:apple-cider-vinegar

Helps clean the bacteria in your mouth, aids digestion, soothes a sore throat, lowers blood pressure and cholesterol. It can also be used topically to stop itches and help with skin blemishes and eczema.

Source: international journal of preventative medicine

Five Real Super Foods

Try Real Super Foods which will Help Your Energy Levels

There is so much marketing buzz around food these days it is hard to keep up with what is healthy and what is hype. The truth is the majority of nutritionists and doctors agree on the very real health powers and nutritional value of these 5 natural foods. Here is why:

Berries: berries

Filled with antioxidants which are compounds that protect our bodies from the ravages of life. Berries help combat chemicals we ingest (without realising)and can boost brain power.

Spinach: spinach

Provides more nutrients than most foods, contains magnesium, folate, calcium and has been proven to help fight cancer.

 Yogurt: yogurt

Proven to assist in building bone density and muscle mass while assisting with weight loss. Be careful of the sugar content in some brands of “low fat” yogurt.

Quinoa : quinona

High in protein and fibre, low fat and gluten free it is also one of the only plants in the world that provides a complete protein (no Soy is not a complete protein)

Bread fruit : bread fruit

Tasteless ugly looking fruit has more potassium than 3 bananas, has high levels of beta carotene and is loaded with fibre, calcium, phosphorous and other essential nutrients.

Active Ingredients to Look for in Skincare

ageing advice

What Really Helps With Anti -Ageing

Reduce wrinkles, tighten skin, reduce acne or redness- the amount and variety of products available on the market can be overwhelming and confusing. Instead Web MD offers the following explanations of the main ingredients you should look out for and what they actually do:

Alpha-Hydroxy Acids (AHAs)

Alpha-hydroxy acids include glycolic, lactic, tartaric, malic, and citric acids. They have become increasingly popular over the last 20 years. In the U.S. alone, there are over 200 makers of skin care products containing alpha-hydroxy acids.

Creams and lotions with alpha-hydroxy acids may help with fine lines, irregular pigmentation, and age spots. Side effects of alpha-hydroxy acids include mild irritation and sun sensitivity. For that reason, sunscreen should be used every morning.

To help avoid skin irritation with alpha-hydroxy acids, it’s best to start with a product with low concentrations of AHA. Also, give your skin a chance to get used to the product. Start out by applying AHA skin products every other day, gradually working up to a daily application. Don’t use too much; follow the instructions on the package.

Beta-Hydroxy Acid (Salicylic Acid)

Salicylic acid exfoliates skin and can improve its texture and color. It also helps with acne.

Many skin care products contain salicylic acid. Some are available over-the-counter and others require a doctor’s prescription. Studies have shown that salicylic acid is less irritating than skin care products containing alpha-hydroxy acids but has similar results in improving skin texture and color.

Warning: People who are allergic to salicylates (found in aspirin) should not use products containing salicylic acid. Salicylic acid can be absorbed into the bloodstream and may cause an allergic reaction or contact dermatitis. Pregnant  or nursing women should not use products containing salicylic acid.

Hydroquinone

Skin care products containing hydroquinone are often called bleaching creams or lightening agents. These skin care products are used to lighten hyperpigmentation, such as age spots and dark spots related to pregnancy or hormone therapy (also called melasma).

Some over-the-counter skin care products contain hydroquinone. Your doctor can also prescribe a product with a higher concentration of hydroquinone if your skin doesn’t respond to over-the-counter treatments.

If you are allergic to hydroquinones, you can use products containing kojic acid instead. Pregnant women cannot use hydroquinone.

Kojic Acid

Kojic acid is a more recent remedy for treating pigment problems and age spots. First developed in 1989, kojic acid has a similar effect as hydroquinone. Kojic acid is made from a fungus, and studies have shown that it is effective at lightening skin.

Retinol

Retinol is made from vitamin A, and it’s in many non-prescription skin care products. Retinol’s stronger counterpart is tretinoin, which is the active ingredient in Retin-A and Renova, available by prescription only.

If your skin is too sensitive to use Retin-A, retinol is an alternative, although the effects are less impressive. Retinol may improve mottled pigmentation, fine lines and wrinkles, skin texture, and skin tone and color.

You may also hear about retinyl palmitate. This is in the same family as retinol, but if the skin care product you choose contains retinyl palmitate, you will need to use more of this product than one that contains retinol to get the same effect. Pregnant women or nursing mothers cannot use retinol.

Vitamin C

Vitamin C helps to minimise fine lines, scars, and wrinkles. It’s the only antioxidant that is proven to boost production of collagen, which is a key part of skin’s structure.

Be choosy when selecting a vitamin C product. Vitamin C in its most commonly found forms is highly unstable when exposed to oxygen, making it useless. Choose one in a tube or a pump. Also, many topical vitamin C preparations do not penetrate the skin enough to make a difference.

If you are considering using a topical vitamin C preparation, ask your dermatologist which product will be the most effective for you.

Hyaluronic Acid

Skin care products containing hyaluronic acid are often used with vitamin C products to assist in effective penetration.

Hyaluronic acid occurs naturally (and quite abundantly) in people and animals and is found in young skin, other tissues, and joint fluid.

Hyaluronic acid is part of the body’s connective tissues, and is known to cushion and lubricate. Aging destroys hyaluronic acid. Diet and smoking can also affect your body’s level of hyaluronic acid over time.

Foods to Never Eat

Foods to Always Avoid

We all have our treat foods and there is nothing wrong with eating small amounts of pleasure foods. Nutrition experts will tell you though that there are some “foods” which are incredibly detrimental to our health and most of us are unaware of the damages the following food can have:

Store Bought Frosting:      cupcakes

Not only are these disproportionally high in sugar (causing weight gain and premature skin wrinkling) but many contain trans fats. Trans fats have been banned in many countries now because of their link with cancer, diabetes and heart disease. They also raise bad cholesterol levels while lowering good cholesterol and causing inflammation.

** pick up any processed food in your supermarket and look for the trans fat content on the nutrition label. If its listed at all then trans fats are not banned in your country and you should look out for it.

White Bread: white bread

Contains no nutritional value what so ever as it is made with refined flour and is filled with sugar, in fact more sugar than grain. Replace with whole wheat bread which is positively good for your health.

Deep Fried Foods: deep fried food

Foods fried even vegetables like potatoes will have trans fat and a cancer causing chemical acrylamide is formed when food is heated above 120 degrees. Ddue to the process of frying the food is literally saturated in saturated fat – 1 serving of popcorn chicken for example has a staggering 80 grams of fat.

 Cream Based Salad Dressings: salad dressing

Are high in sugar and fat it is for this reason that Caesar salads are often the most fattening thing on a menu. Order, buy and make oil based salad dressings instead.

 White Rice:

Not only does white rice have very little nutritional value it can encourage your body to store fat as well. Brown rice is filled with vitamins, fiber and other nutrients.

Bacon:bacon

Not just high in salt and fat but also filled with nitrates which can cause big problems for your digestion and heart. Dangerous nitrates are also found in processed meats such as sausages and many deli meats

Movie theatre popcorn: popcorn

Filled with fat and salt derived from genetically modified ingrediants.

Diet foods:

Check your labels while they have less of no sugar they are filled with artificial sweetners such as aspartame and saacharin connected with cancer and a range of health problems

Why Multitasking Doesn’t Work

juggling workWhy You Should Stop Juggling Your Time 

Recent studies show that while we all try to multi task throughout our day it actually doesn’t save us time and might be bad for our health.

Due to the way our brains are calibrated, taking on 2 or more tasks at the same time will slow both tasks down. Instead it is better to complete things in batches –ie pay all your bills at once, make all your required phone calls at once. This enables you to concentrate on the particular task and get it done more quickly because of the repetitive nature of it.

Making mistakes : seems obvious but a 2010 French study proved that the human brain is incapable of simultaneously doing more than 2 complex tasks because the frontal lobe can only keep track of two complex tasks at any given time. This is why you shouldn’t try and do your taxes while making dinner and speaking on the phone. Not only will all three tasks be slower than if you did them concurrently but there will be significantly more mistakes in all 3 tasks.

Depression: the resulting stress of trying to take on too much at the same time can result in depression according to Professor Koechlin. The frontal lobe of our brains is highly affected by ageing and any neuropsychiatric diseases such as depression and dementia which can make multi- tasking almost impossible. Ignoring limitations can significantly raise frustration and stress levels.

Ageing affects short term memory: multitasking naturally becomes harder as we age but for all of us disengaging from one task to complete another slows both tasks down and interrupts our short term memory. Meaning completing a task and then moving on is much more efficient.

We only have so much “temporary brain space” this is what we use to get tasks done but don’t retain details of. This can severely affect communication and creativity. Once the temporary brain space is full we opt out without realising so checking messages while having a conversation will mean we don’t get the full impact of what is being said to us.

For all these reasons we as humans are not good at multitasking even if we think we are. It can disrupt our focus making us miss things, impede creativity, cause stress, affect memory, increase mistakes and damage our health. So know your limitations and complete one task at a time

 

Source: Professor Koechlin French National Institute for Health and Research

Simple Ways to Understand Food Labels

SIMPLE TIPS TO READ FOOD LABELS

Here are some tips for reading and understanding food labeling so you can make informed choices about the products you are purchasing.

Nutrition Facts

Serving Size –ie 100 grams then needs to be divided by the whole package six so 500 grams means your portion size of 100 grams is 1/5 of the whole product.

Total Fat: pay particular attention to saturated fat low fat must be 3% or less per 100 grams try and avoid cancer causing trans fat all together. Daily requirement: 70 grams

Cholesterol: low doesn’t always mean low fat

Sugar: daily requirement 90 grams

Fibre: aim for at least 3 grams of fibre per 100 grams. Daily requirement 30 grams

Protein: daily average requirement 50 grams

Carbohydrates: daily average requirement 310 grams

Sodium: daily no more than 2300 mg

The Glycaemic Index (GI): is a ranking given to foods to describe how quickly the carbohydrate they contain is absorbed into the blood. Foods with high GI mean simple sugars are absorbed quickly into the blood where as low GI foods have the opposite effect.
Low GI Foods : keep blood sugar levels stable, provide energy for longer and help you feel fuller for longer.
Low GI Foods include: pasta, whole grain bread, beans, lentils, apples, apricots and oranges, cashews, chestnuts and pecans