Easy low-sugar recipes

Source: https://au.lifestyle.yahoo.com/prevention/nutrition

Easy low-sugar recipes

Being smart about sugar doesn't mean cutting the sweet stuff out of your life. It’s about recalibrating your taste buds and learning to enjoy sugar deliberately and with pleasure. Based on that simple philosophy, The Sugar Smart Diet features lots of meals and recipes, which all goes to show how easy healthy eating can be—not to mention delicious. Here’s a sampling of some the meals, snacks, and desserts that you’ll get on the complete 32-day plan. Now that's sweet!

1. Microwave Peanut Butter OatsIn a medium microwaveable bowl, combine 1 cup fat-free milk (or unsweetened soy milk), 1⁄2 cup rolled oats, and a pinch of salt. Microwave on high for 2 minutes, then stir in 2 teaspoons natural almond or peanut butter and ground cinnamon to taste. Microwave on high for another 30 seconds, or until oats are soft. Stir before eating. Serves 1.

NUTRITION (per serving) 300 cal, 16 g pro, 42 g carb, 5 g fiber, 13 g total sugar, 8 g fat, 2 g sat fat, 107 mg sodium

2. Turkey Sausage, Spinach, and Cheddar Wrap

Cut a cooked 1-ounce turkey breakfast sausage link into pieces. Sprinkle 1⁄4 cup shredded reduced-fat Cheddar cheese over an 8" whole wheat tortilla, and top with 1 cup spinach leaves and the sausage. Microwave the tortilla until the cheese melts, then wrap and eat. Serves 1.

NUTRITION (per serving) 289 cal, 18 g pro, 31 g carb, 4 g fiber, <1 g total sugar, 11 g fat, 4 g sat fat, 661 mg sodium

3. Cheesy Popcorn with Almonds
Toss 1 cup air-popped popcorn sprinkled with 1 tablespoon Parmesan cheese. Have with 16 almonds for a satisfying snack. Serves 1.

NUTRITION (per serving) 162 cal, 7 g pro, 11 g carb, 4 g fiber, 1 g total sugar, 11 g fat, 2 g sat fat, 77 mg sodium

4. Banana-Pineapple Smoothie
Blend half a frozen sliced small banana with 1⁄4 cup fresh, frozen, or canned-in-its-own-juice pineapple, and 2⁄3 cup fat-free milk or unsweetened soy milk. Add a couple of ice cubes before blending for a thicker smoothie. Serves 1.

NUTRITION (per serving) 121 cal, 6 g pro, 25 g carb, 2 g fiber, 19 g total sugar, <1 g fat, <1 g sat fat, 69 mg sodium

5. Roast Beef, Swiss, and Arugula Sandwich

Spread 1 slice whole grain rye bread with 1 teaspoon Dijon mustard, and top with 2 ounces sliced roast beef and 1-ounce sliced Swiss cheese. Toss 1 cup arugula with 1 tablespoon balsamic vinegar. Place 1⁄4 cup arugula on top of the cheese and top with another slice of bread. Serve the remaining 3⁄4 cup arugula on the side. Serves 1.

NUTRITION (per serving) 411 cal, 32 g pro, 33 g carb, 4 g fiber, 3 g total sugar, 16 g fat, 8 g sat fat, 617 mg sodium

6. Whole Wheat Tuna Pasta Salad over Mixed Greens

Whisk together 1 tablespoon lemon juice, 2 teaspoons olive oil, 1⁄4 teaspoon dried basil, and 1⁄4 teaspoon minced garlic. Toss 1⅓ cups cooked and cooled whole wheat spiral pasta, 3 tablespoons sliced black olives, half of a 5-ounce can drained water-packed tuna, and the dressing. Serve over 1 cup mixed greens. Serves 1.

NUTRITION (per serving) 396 cal, 22 g pro, 54 g carb, 7 g fiber, 2 g total sugar, 13 g fat, 2 g sat fat, 406 mg sodium

7. Creamy Ricotta, Basil, and Tomato Pasta

Heat 1⁄2 teaspoon olive oil a nonstick skillet over medium-high heat. Add 3⁄4 cup halved grape tomatoes and 1⁄4 cup chopped onion and cook, stirring frequently, for 5 minutes, or until the tomatoes begin to pucker. Add 2 tablespoons chopped fresh basil leaves and 1 teaspoon minced garlic and cook for 1 minute. Stir in 1¼ cups cooked whole wheat (or regular) pasta and 1⁄2 cup part-skim ricotta cheese and heat on low for 3 minutes, or until the cheese melts slightly. Serves 1.

NUTRITION (per serving) 450 cal, 25 g pro, 63 g carb, 7 g fiber, 7 g total sugar, 13 g fat, 7 g sat fat, 572 mg sodium

Burn Fat Fast: Cardio Workout

I really enjoyed this workout.  It puts your metabolism into high gear to burn that pesky fat.

In just 20 minutes with this dance workout you are really burning calories fast.

Isabella

Healthy winter soups

Source: https://au.lifestyle.yahoo.com/prevention/nutrition/ 

Stock up on winter superfoods—think sweet potato, parsnips, carrots and more—with these hearty bowls of low-kilojoule comfort food.

Onion-Barley Soup with Mushrooms

Prep: 15 minutes cooking: 1 hour + standing time Serves: 6
Ingredients:
14g dried mushrooms, such as shiitake
3 tsp olive oil
2 medium onions, roughly chopped
2 tsp chopped fresh ginger
4 cloves garlic, crushed
3 cups button mushrooms, washed and sliced
1 1/2 cups reduced-salt beef broth or stock
2/3 cup pearl barley
1/4 cup dry sherry
3 tbs reduced-salt soy sauce
1-2 tsp sesame oil
1 tsp brown sugar (optional)
Spring onions, chopped (to serve if desired)

Method:
1. Combine the dried mushrooms and 1 cup boiling water in a heatproof bowl. Cover and allow to stand for 30 minutes. Drain the mushrooms in a sieve set over a bowl, reserving the soaking liquid. Slice the mushrooms.
2. Heat 2 tsp of the olive oil in a heavy-based soup pot over medium-high heat. Add the onions, ginger and crushed garlic and then cook for about 5 minutes, stirring occasionally, until lightly browned.
3. Add the remaining 1 tsp olive oil and the sliced button mushrooms. Cook the mix for another 5 to 10 minutes, stirring occasionally, until browned.
4. Stir in the broth, barley, dry sherry, soy sauce, sesame oil, sugar (if using), reserved shiitake mushrooms and liquid, as well as 2 cups water. Bring to a boil. Reduce to a simmer, cover and cook until barley is tender, about 40 minutes. (Makes about 6 cups.)
5. Ladle the hot soup into bowls and garnish with the chopped spring onions, if desired. Serve immediately.

Nutritional info Per serving: 640 kJ (153 cal), 5g protein, 26g carbs, 5g fibre, 3.5g fat (0.5g sat fat), 391mg sodium

Spiced Parsnip & Carrot Soup

Prep: 15 minutes cooking: 35 minutes Serves: 6
Ingrdients:
450g peeled parsnips
450g peeled carrots
1 tbs vegetable oil
1 large leek, halved lengthwise and sliced
1 tsp cinnamon
1/8 tsp cayenne pepper
1/3 cup quick-cooking oats
2 tbs reduced-fat sour cream
Chopped coriander (optional)

Method:
1. Cut half of the parsnips and carrots into matchsticks and set aside. Slice the remaining parsnips and carrots.
2. Heat the oil in a pot over medium heat. Add the leek, cinnamon, cayenne pepper and 1 1/4 tsp salt. Cook about 5 minutes, stirring, until the leeks are softened. Add the parsnip and carrot, oats and 6 cups of water and simmer about 30 minutes, until parsnips and carrots are softened.
3. Transfer to a blender in batches and puree. Adjust seasonings if necessary and garnish each serving with 1 tsp sour cream, coriander (if using) and the parsnip and carrot matchsticks. (Makes about 8 cups.)

Nutritional info Per serving: 548 kJ (131 cal), 2g protein, 24g carbs, 6g fibre, 3.5g fat (0.5g sat fat), 552mg sodium.

Root Vegetable Soup

Prep: 20 minutes Cooking: 1 hour 5 minutes Serves: 6
Ingredients:
4 cups reduced-salt chicken broth or stock
3 cups tomato juice
4 carrots, sliced
3 potatoes, scrubbed and chopped
2 parsnips, peeled and sliced
1 onion, cut into eighths
1 rib celery, thinly sliced
1 clove garlic, smashed
1/4 cup finely chopped fresh parsley
1/4 tsp cumin

Method:
1. Combine the broth and tomato juice in a large saucepan and bring to a boil over medium-high heat.
2. Add carrots, potatoes, parsnips, onion, celery and garlic. Reduce heat to medium-low and simmer for 45 minutes to 1 hour, until vegetables are tender.
3. Stir in parsley, cumin and 1/4 tsp each salt and pepper. Heat through and serve. (Makes about 11 cups.)

Nutritional info Per serving: 657 kJ (157 cal), 4g protein, 35g carbs, 6g fibre, 0.5g fat (0g sat fat), 511mg sodium

Burn fat at your desk

Burn fat at your desk

Stuck at the office all day? Squeeze in a workout with these kilojoule-burning tips.

You’ve heard that a desk job can lead to weight gain, but that doesn’t have to be the case. In a recent study, more on-the-job standing and walking enabled workers to lose an average of 4 kilos and to lower their triglyceride levels by nearly 40 per cent in six months. (Triglycerides make up approximately 95 per cent of all dietary fats. An excess of these in the bloodstream ups your risk of heart disease, diabetes and stroke.) Lose weight at the office with these seven sneaky fat-blasting tips.

==> Read full article here: https://au.lifestyle.yahoo.com/prevention/weight-loss

ONE simple, everyday thing you can do RIGHT NOW to burn fat

Source: http://www.beyonddiet.com/

Such a simple recommendation, yet so many people have a hard time implementing it.

It’s easier than exercising. Easier than cooking healthy meals and definitely easier than most tasks on your daily, overwhelming to-do list.

What is this simple, yet highly effective task you can start doing right now to accelerate your fat burning efforts?

Drinking more water (yup, take a sip right now).

I know, I know. You wanted me to tell you something magical, something more fun, or something that could potentially make groundbreaking news.

But the truth is, this simple tip is one of your best strategies for accelerated weight loss.

Let’s take a quick look at just what a little water, or better yet, not enough water, can do inside your body to help you burn unwanted fat.

1. Water makes you feel less hungry and more full after a meal. Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 less calories, on average, during that meal. Many people’s greatest concern when transitioning to a healthy eating plan is “I don’t want to feel hungry.” Getting in your daily dose of water, along with a properly balanced meal plan filled with fat burning foods, is the perfect combination for never feeling hungry while fueling your metabolic fire to burn off those unwanted pounds.

2. Water helps you tone up and maintain toned muscles. If your muscles are dehydrated, you won’t see that lean, toned look you are working so hard to achieve. Increase your water intake and you’re likely to see a change in your muscle tone fast. It is your blood’s job to deliver oxygen and nutrients to your muscles and organs, and blood plasma is composed of 90% water. So not supplying your body with sufficient amounts of water will lead to muscles that do not have the nourishment they need to contract, function, and build up optimally. Also remember that muscle is one of your best tools for increasing metabolic rate and becoming a fat burning machine all day long.

3. Drinking water increases your metabolism. German researchers once conducted a study where they measured the participants’ resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates were 30% greater, and they remained at this faster rate for at least an hour. Wow! What a simple way to ensure your body stays in fat burning mode all day long (yes, take another sip right now).

4. Water helps your liver complete its job of metabolizing fat. Two critical organs when you’re trying to lose weight are your kidneys and liver. It is your kidneys’ job to eliminate waste from your body, and water is essential in this process. If your kidneys are not getting enough water to complete this vital task, they will ask the liver for some help. The liver will always say “yes” and if the liver is too busy doing the work of the kidneys, it can NOT focus on what you really want it to do which is metabolize unwanted fat. By simply supplying your body with enough water, the kidneys can do their work and the liver can do its important fat burning work as well.

Bubble butt workout for women

A quick and easy one to do at home.

Isabella

Lose 22 KG in One Month

Jen Selter Fitness Motivation New 2014

WOW Jen is sure one motivated gal!

Isabella

AB WORKOUTS: YOU'RE DOING THEM WRONG

Source: https://au.lifestyle.yahoo.com/womens-health

The question: "No matter how many core moves I do, my stomach still has no definition. What am I doing wrong?"

The expert: Craig Ballantyne, certified trainer and author of Turbulence Training

The answer: Core moves can tighten and tone muscles…but on their own, they won't make a six-pack visible. "You might have definition in your stomach area, but the way to see it is to get down to a body-fat level below 20 percent," says Ballantyne.

"To do that, stop doing so many abs exercises, which don't burn a lot of kilojoules, and stick to a high-intensity workout that powers your metabolism and helps you get rid of extra fat," he says.

Aim for 20 minutes of pulse-pounding, high-octane exercise, which will torch kilojoules in the moment while also kicking your metabolism into overdrive after your sweat session is over. Any workout you like enough to stick with will do (for example, running or cycling both work).

Or try a circuit-training routine that mixes lots of moves. Ballantyne suggests personalizing a routine that incorporates kettlebell swings, pushups, total body extensions or burpees, and cross-body mountain climbers, all of which work major muscle groups while incinerating lots of kilojoules.

"Make every exercise last 30 seconds, with a 15-second rest between each before starting up again," he says.

No need totally banish core exercises from your routine, either. "Planks, bird dogs, and rollouts are also good for strengthening your core so you have more abdominal endurance and strength," says Ballantyne.

What if you've been sticking to a circuit routine or another intense workout for several weeks and still don't see results? You might be able to chalk it up to genetics, which play a role in how much visible definition you can develop. Still, that doesn't mean your health won't benefit from doing the routine outlined above, says Ballantyne.

Dukan Diet

The Dukan Diet is based on a high protein eating plan and claims to help people lose large amounts of weight in a relatively short time.

There are four phases through the diet and the final phase aims to set people up with healthy eating habits for life. While weight loss does occur, experts say any diet that severely restricts major food groups is not advisable and can result in health problems.

The Dukan Diet is an eating plan that gained world-wide popularity in 2010 with its promise of helping dieters to lose up to half a kilogram a day.

Designed by French nutritionist and dietitian Pierre Dukan, the diet based on a protein-based style of eating that is guided by the types of foods primitive man ate as hunter-gatherers. There are only 100 foods allowed within the diet – 72 of these are animal-based and 28 are plant-based.

Carbohydrates are severely restricted – including fruit, starchy vegetables, legumes and whole grains. Dieters are required to stick to one of four programs that let’s them eat up 1600 calories a day. The diet includes four phases which gradually introduce the foods that form the basis of a diet that aims to encourage good eating and regular exercise habits that remain for life.

Source: http://www.bodyandsoul.com.au

How to lose weight and get perfect body?

Wanting That Perfect Body

Photo: prettyandthin-forthewin

Source: www.ezinearticles.com

It has been long debated what the perfect body for men is. Is it the ripped and vein busting look often associated with body builders, or is it the trimmed and nicely cut look? You know the well-defined look with six pack abs that all men strive for.

I can tell you this; men from a young age have been shown through television and movies the way they should look. A man who wants to be a hero should be well defined and trim, like Thor in the Avengers. This so called quest for the perfect male body has been called unrealistic but for women it is expected. Why is that? It is okay for a woman to be concerned with the way she looks, but not a man. Look at what women are bombarded with every day. Something inside us keeps telling us that we should strive for the best. The voice that silently tells you what you should look like and that we should only go for a certain type of female is our DNA.

In the early days of man, he was considered to be the leader and alpha male if he had the best body. Look at the way it is now. Males with the perfect body are considered to healthy, wealthy, admired, and respected. We all have this perfect body in us; we just have to find a way to get it out. I would like to give you 5 changes you can do to help in your quest for the perfect male body.

1. Get It In Your Head And Commit: All the weight lifting in the world will be in vain if you don't focus on the task at hand. Start with small reasonable goals, then increase your goals as you progress.

2. Train For Strength: Using a ridiculously amount of weight will lead you down the road to be a body builder when what you are going for is long lean muscles definition. Concentrate on each rep. Work on form.

3. Find People That Are Doing The Same: The numbers don't lie. If you have others that are seeking the same results your chances for success is much greater. Also if you see a new person, ask if they would like to work out. Help him get into the same mindset as you in achieving a perfect body.

4. Don't Turn Into A Jerk: Remember the man you were. Getting the perfect body is only part of who you are. This should be an add-on to your personality. It does not give you the right to be a jerk. Good karma can't hurt.

5. Watch What You Eat: I know when we start to see good results we think "This piece of cake is OK. I'm doing so well. So why not?" I will tell you why. Having the perfect body means eating what you need to maintain that perfect body.

I hope this helps you on you quest for the perfect body. Just remember it won't be easy. Take small steps at first and I believe you will achieve your perfect body.

Banish Back Fat with 3 Easy Moves

REAL LIFE WEIGHT LOSS: HOW I LOST 22 KILOGRAMS

Photo: au.lifestyle.yahoo.com

Source: au.lifestyle.yahoo.com

Having once been the woman who only exercised when she was forced to, Mandy Vollmer, 25, now looks forward to training with friends three times a week – and she’s gone from a size 16 to 10! “I’m so much fitter than I ever was and I’m a lot more confident,” she says.

The gain

Like so many of us, Vollmer, an industrial engineer and logistics consultant, thought her lifestyle was healthy. She blamed her extra weight on the junk food she’d indulge in on weekends, but felt sure her weekday diet was on track. “I didn’t realise mixing rice, potatoes, pumpkin and carrots was a sugar and carb overload. I also didn’t eat regularly,” she says.

“I’d use low-fat milk at home, but never asked for skim when I went out. I never noticed my pasta had full-fat cream in it, and although I always ate wholemeal bread, I overdid it.”

Her lack of diet savvy and inactive lifestyle made it hard to shift the unwanted kilos.

The change

“I’ve always hated my body,” admits Vollmer. So when she lost 11kg from her 171cm frame in 2009 while going to kickboxing classes, she felt motivated – and the compliments didn’t hurt: “It felt amazing!” One of her mum’s friends had achieved good results with an eight-week weight-loss program, so she decided to sign up.

The lifestyle

Vollmer started exercising three times a week, doing a mix of cardio and toning. “I ate more regularly and found that small changes, like cutting out margarine, made a huge difference,” she says. Although it was tough at first, she learnt how to make healthy food fun – and training in a group spurred her on. As a result, she lost another 11kg over 16 weeks.

The reward

“As my figure changed, so did my perception of my body and how I treated it,” says Vollmer. “People are always asking me for advice and I feel great about it!” And she doesn’t deprive herself: “I still eat chocolate, carbs and all the stuff I love – I just have it in moderation and put in that bit of extra effort at the gym afterwards.”

How To Fast To Lose Weight Fast And Keep It Off Forever

Photo: hypnosischicago

Source: http://ezinearticles.com/

It's easy to lose weight fast by fasting. All you have to do is stop eating. But what'll prevent you from regaining that weight when the fast is over? What will have changed? Two things: your stomach has shrunk and your sensual awareness has increased. - A powerful one-two punch to knock out regaining that weight permanently.

You have to begin the fast in your mind, then spread it to the body. First make up your mind that you can and will do this. Notice I didn't say "try" to fast. If youtry you'll likely fail. This is where the Zen mindset comes into play. To try something implies it's not already a done deal, so guess what happens? It never becomes a done deal! So, either do it or don't do it. Being a Mr. In-between doesn't work.

You make up your mind by convincing your subconscious that this is what you're now being and doing. Present tense. You repeat your mission over and over till it sinks in, till it's been fully internalized and assimilated. The idea of fasting has to be okay with your whole mind. If there are any reservations, the reservation will win and your fast will lose. Repeatedly say to yourself something like, "I am abstaining from food for a while, and it's easier than I ever imagined!" Again, present tense. And don't say, "I am not eating," because the subconscious can't process a negative construct.

The example we'll use here is for a weight-loss goal of 12 pounds. Use your common sense and doctor's approval to adapt it to your individual goal, age, physical condition, etc.

Here's the formula for what we'll call The 3-2-1 Fast: It consists of three mini-fasts, seven days apart. The first lasts for three days followed by seven days of attentive eating. The second fast is for two days, and the third is for one day. It's important to keep a journal or record of the food you ate and approximate portion sizes. You'll lose about six or seven pounds on the first phase of the fast, three or four more on the second, and two or three more on the third. Of course, individual results will vary. To lose more than 12 pounds, just continue fasting one day per week for as long as you'd like.

Each fast consists of drinking about 10 to 14 glasses per day of plain or mineral water and diluted fruit juices. No solid food at all. Between and during fasts, it's very helpful to do some physical exercise and stretching, - some kind of gentle aerobics or brisk walking three to five days per week is ideal. Get lots of rest. Take a few naps during the day if you can, or take frequent rest breaks from your daily activities. Practice some kind of relaxation or meditation exercise regularly to neutralize any stress in your life.

Coming down from each fast is as important as the fast itself. It has to be done gradually and attentively. But this will be easier than you may expect because your stomach has shrunk to less than half its "normal" size. This means that when you return to eating, you'll be fully satisfied on less than half your usual meal size. And it gets easier with each fast.

The way to eat more attentively is to chew your food very slowly, while using all five senses. Eat with reverence and appreciation now. Treat eating as a meditation. Make it a meditation. First notice how beautiful the food looks on the plate with it's various shapes, vivid colors and balanced arrangement. As if in slow motion, lift a small forkful of food into your mouth, then return the fork to the table between bites. Don't put more food into your mouth until the previous portion been completely chewed, tasted and swallowed.

Now detachedly experience the food in your mouth. Notice your tongue moving the food from side to side, back and forth, and round and round on your tongue, cheeks, palate and lips - to get the most mileage out of each morsel - to not miss the tiniest iota of delightful flavor. Witness the temperature and the smooth or crunchy texture of the food in your mouth as thousands of happy little taste buds now burst open to begin savoring a circus of delicious flavors and delightful aromas. You objectively witness the mouth salivating and gently swallowing when the solids become almost liquid.

And all the while you're eating this way, you're watching very closely, like a cat at a mouse hole, for the very first inkling that the hunger you began eating with has subsided - then you stop eating immediately! Your stomach is full and you're fully satisfied - but the amazing thing is, you've only eaten about five or six ounces of food!

Caution! You'll now have to be aware and careful about two things. One, your eyes will be much bigger than your stomach for several weeks - until the overeating habit is gone. And two, you may feel disappointed that you're full so quickly when you'd been anticipating a large post-fast feast. That's fat, defective thinking. Don't fall for it. If you eat beyond fullness too frequently, you'll stretch your stomach again and all your good work will be lost.

Tank Top Arms Workout - Shoulders, Arms & Upper Back Workout

Grapefruit Diet Weight Lose

How To Lose Arm Fat

The Theory And The Facts Behind The Grapefruit Diet

Photo: perfectweightlosssolution

Source: http://ezinearticles.com/

Fad diets are often defined by a meal plans which encourage the dieter to either eat only one type of food or totally eliminate another type of food. In the case of the grapefruit diet proponents promise a loss of 10 pounds in approximately 12 days without sending the body into starvation mode. The theory is that the juice from the grapefruit enhances the fat burning process and allows the individual to lose weight much more quickly.

However, there is no documented proof that anyone has ever achieved any long-term success using this diet and there are some significant health risks which may be dangerous for those who have underlying medical conditions.

Another part of the theory is that grapefruits contain very simple carbohydrates, are high in fiber and have almost no fat while being low in calories and packed with vitamin C. They reportedly reduce the appetite of the individual who is eating it and promotes weight loss by reducing caloric intake.

The plan was first introduced in the 1930s and was designed as a method of jumpstarting a weight loss program in order to encourage people to continue to eat a lower calorie diet by losing approximately 10 pounds in a short period of time. The idea was to eat half a grapefruit before every meal in order to utilize fat burning enzymes.

Some people advocate an individual use this diet for 12 days and take two days off but then return to the grapefruit diet after that. The meal plan is specific with vegetables that are allowed and vegetables that are to be avoided. The list of vegetables which are allowed are high in vitamins and mineral content but the foods which are required are also high in cholesterol.

For instance, every morning's breakfast consists of one half a grapefruit, two eggs and two slices of bacon. Lunch contains meat as does dinner so the individual is eating well over the recommended daily allowance of three to four ounces of meat per day. The diet is also high in protein and fats. And the number of calories is limited to not more than 800 - 1000 calories per day.

Most published material states that the individual will not feel starvation or be deprived even though they are eating well below the 1200 calories per day which most dietitians and researchers believe is the bare minimum amount of calories an individual requires in order to function.

Every person's body has a basic basal metabolic rate which is the number of calories required in order for the heart, brain and lungs to function even when the individual is laying in bed all day. That number usually hovers around 1200 calories per day. When an individual eats 800 calories on the grapefruit diet they are essentially throwing their body into starvation mode.

In fact, the beginning of other high protein diets, namely the Atkins diet, may have begun with the strange food choices of the grapefruit diet. In most versions of the plan there are is a very small variety of foods that are allowed and dieters are encouraged to drink either water or black coffee all day long.

At this point there are no clinical studies which substantiate the ability of the enzymes in the grapefruit juice to burn fat. Any person who goes on a low carbohydrate high protein diet that has less than 1200 calories will also lose weight, whether or not they are eating grapefruit. Proponents have no explanation of how or why this grapefruit enzyme works and why it is only in grapefruit and not in any other citrus fruit.

There was one study performed in 2006 and funded by the Florida Department of Citrus. During the study researchers found that most participants lost an average of 3 pounds over a 12 week period when they added 4 ounces of grapefruit juice to their meals. Without having controlled for exercise researchers theorize that the addition of the grapefruit juice to an otherwise healthy meal reduced the amount of insulin required and promoted this small weight loss. Some participants also reported having increased their physical activity slightly which could also explain the weight loss.

People who are searching for long-term success should not waste their time on any fad diets but instead, look for a flexible program that meets the individualized needs and behaviors of the person and includes a wide variety of healthy foods. Weight loss programs should also include physical exercise which is the basis for an increase in calorie burn

Standing Abs Exercises - 10 Minute Standing Abs Workout to Lose Belly Fat

13 Ways to Cancer-Proof Your Body

Source: https://au.lifestyle.yahoo.com/prevention/health/galleries/photo/-/12586574/13-ways-to-cancer-proof-your-body/12586575/

The latest World Health Organisation (WHO) report reveals cancer has overtaken heart disease as Australia’s biggest killer. In fact, 8.2 million people died from cancer globally in 2012, including 40,000 Australians. But here’s something to celebrate: living a healthy lifestyle can significantly slash your cancer risk. Up to 70% of cancers are lifestyle-related and therefore avoidable. “We can prevent most cancers, which means we don’t have to leave it to fate,” says Blythe O’Hara, cancer-prevention manager at Cancer Institute NSW. “Lifestyle is a major factor. All Australians have the power to reduce their cancer risk by up to two-thirds: eat a healthy diet, maintain a healthy weight, protect your skin and eyes from the sun, exercise and don’t smoke. Your health is your most valuable asset, and these simple everyday changes will give your body the best chance against cancer.” Recent research has uncovered some surprising new ways to weave disease prevention into your daily life. Making these 10 small changes is easy.

By Richard Laliberte and Cecily-Anna Bennett

1. Go Ahead: Drink Caffeine Daily

Coffee lovers who drank five or more cups of caffeinated coffee a day in one British study had a 40% lower risk of brain cancer than people who drank the least. A five-cup-a-day coffee habit reduces the risk of cancers of the pharynx and mouth almost as much. Researchers credit the caffeine; decaf had no comparable effect. Coffee was also a more potent protector against these cancers than tea, which, according to the British researchers, also offered protection against brain cancer. Who needs another excuse to splash out on that espresso machine?

2. Pump Petrol with Care

So says the United States Environmental Protection Agency (EPA). Topping up your car with one last squirt of petrol after the nozzle clicks off can spill

3. Marinate Meat Prebarbecue

Don’t let cancer be the uninvited guest at your barbecue. Processed, charred and well-done meats can contain cancer-causing heterocyclic amines (HCAs), which form when you sear meat at high temperatures, and polycyclic aromatic hydrocarbons (PAHs), which get into food when it’s charcoal-grilled. “The recommendation to cut down on grilled meat has really solid scientific evidence behind it,” says Cheryl Lyn Walker, PhD, a professor of carcinogenesis at The University of Texas in the US. So if your barbie’s beckoning, add rosemary and thyme to your favourite marinade and soak meat for at least an hour before cooking. These antioxidant-rich herbs can cut HCAs by as much as 87%, according to research from Kansas State University in the US.

4. Water Down Your Risks

Drinking plenty of water and other liquids may reduce the risk of bladder cancer by diluting the concentration of cancer-causing agents in urine and helping flush them through the bladder faster. “The National Health and Medical Research Council [nhmrc.gov.au] suggests that the body needs 2.5 to 3 litres of fluid a day, depending on your weight. Some of this comes from the food we eat, and the rest should come from drinking fluids—ideally water,” adds O’Hara. She cautions, “Although some international studies suggest a link between the amount of fluid we consume and the incidence of certain cancers, water intake is only one part of maintaining a healthy diet and lifestyle.” O’Hara recommends eating two serves of fruit a day, decreasing the fatty and sugary foods you consume, having more wholegrains and drinking less alcohol

5. Choose Greener Greens

Reach for the darkest leafy greens for your salad. The chlorophyll that gives them their colour is full of magnesium, which some studies have found to lower the risk of colon cancer in women. Just 1/2 cup of cooked spinach provides 75 mg of magnesium—23% of the daily requirement.

6. Snack On Brazil Nut

They’re a stellar source of selenium, an antioxidant that lowers women’s risk of bladder cancer, according to US research. Other studies have found that people with high levels of selenium in their blood have lower rates of mortality from lung and colorectal cancers. Researchers think that selenium protects cells from free-radical damage and may enhance immunity and suppress formation of blood vessels that nourish tumours.

7. Minimise Mobile-Phone Time

There’s no definitive ruling on whether or not regular mobile-phone users are at greater risk of brain tumours—more research is necessary. “There’s no reason to be alarmed, but Australians should be aware of the potential risks,” says O’Hara. “If you’re concerned, products that minimise direct radiofrequency exposure and significantly reduce any likely risk (such as headphones and hands-free kits) are available.”

8. Skip The Dry Cleaner

The dry-cleaning solvent tetrachloroethylene may cause liver and kidney cancers and leukaemia, according to an EPA finding and the US National Academies of Science. The main dangers are to workers who handle chemicals or treated clothes using older machines. While experts haven’t concluded that consumers are also at increased risk of cancer, it’s worth minimising your exposure to these chemicals. Try this less toxic alternative: handwash clothes with mild soap and air-dry them, spot-cleaning with white vinegar if necessary

9. Colour Block the Sun

Spanish scientists have found that blue and red fabrics offer much better protection against the sun’s damaging UV rays than white and yellow materials do. And a hat is essential: although melanoma can affect any part of the body, it’s more common—and more deadly—on areas that the sun directly hits, such as the scalp and neck.

10. Eat Clean Foods

“We’re exposed to potentially cancer-causing trace environmental chemicals every day,” says O’Hara. “But Food Standards Australia New Zealand strictly regulates the use of pesticides, antibiotics and hormones to ensure our safety. There’s no evidence that the low doses of pesticides and herbicides in Australia’s foods increase cancer risk, but there’s strong evidence to support the wider health benefits of eating a diet rich in fruit and vegies.” Thoroughly wash fruit and veg before eating and peel when appropriate

11. Drink green tea

While eating plenty of fruit and vegetables can lower the risk of developing cancer, so can drinking green tea. Green tea is already rich in antioxidants, but a study from Purdue University in the US found that adding citrus juice led to a fourfold increase in disease-fighting catechins. Lemon juice in particular preserved the most catechins, while orange, lime and grapefruit juice were less potent but still effective.

12. Quit smoking or, better still, never start

The good news is that within 20 minutes of finishing your last ciggie, your heart rate and blood pressure (revved up by the nicotine in tobacco) return to normal, and the circulation in your hands and feet improves. Within eight hours, blood-oxygen levels increase to normal, and your chances of having a heart attack start to fall. Within 24 hours, the carbon monoxide leaves your body, and your lungs start to get rid of mucus and debris.

13. Exercise

Healthy eating, maintaining a healthy body weight and being physically active can help to lower the chance of cancer coming back. Aim for at least 30 minutes, preferably more, on most days of the week.

Obesity linked to liver cancer

Source: https://au.lifestyle.yahoo.com/prevention/health/article/-/23299705/obesity-linked-to-liver-cancer/

Being obese or overweight is known to increase the risk of liver cancer, but new research is looking further into its role.

This new research, funded by the Cancer Council NSW, is investigating why a reduced level of the hormone, adiponectin, may be linked to tumour changes in the liver.

According to recent data, liver cancer rates have risen by 152% in the past two decades, and over a similar time period, obesity rates have increased by 41%.

Dr Libby Topp, Research Strategy Manager, Cancer Council, said: “The results of these projects could help prevent cancers by identifying cancerous gene faults early and lead to more effective treatments for cancers including brain cancer, liver cancer and breast cancer.”

The research projects will run for the next three years and will involve research teams from across Australia and internationally.

“Research led by Dr Lionel Hebbard will specifically look into the role of hormones andsugars in the development and progression of liver cancer and his results will be key to identifying new and better ways to prevent and treat liver cancer,” said Dr Topp.

Dr Lionel Hebbard from the University of Sydney said: “Our team is delighted to be awarded this grant from Cancer Council NSW that will help us investigate why the hormone adiponectin makes liver cancer grow significantly larger, and will help us develop novel ways to treat it.”

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