Gym log day 1

So today was my first day back in the gym after a few years off and a few pounds put on I have a holiday coming up soon so I need to lose some weight! Here’s my log from today

15mns cross trainer
10mns bike
30 x 35 should press
30 x 60kg chest press
30 x 45kg pull down
30 x 45kg rope pull
30 x 20kg standing barbell lifts

Not to bad for my first day back going to up my cardio in the next couple of days hopefully see those pounds going away

Weight is at 12.5 at the moment will keep logging everyday and keep you updated in my progress

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Yeast infections causes treatment and overview

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Understanding what a yeast infection is and treatment

So what is a yeast infection?

Our colons are populated by a large colony of bacteria which assists in the final stages of digestion and the manufacturing of some B vitamins. The vast majority of these bacteria about 80% are considered (friendly). Many of these are the lactobacillus acidophilus variety the same as the culture in some yoghurt. The remaining 20% are yeast organisms as Candida albicans

Yeast is very interesting. It is a single cell organisms related to moulds and fungi and is neither animal or vegetable. It is important to understand that yeast is endogenous to the human body. It lives all over out body and on the mucous membranes which line the gastro intestinal tract. It is especially prominent in the colon yeast has a job to do just like any other bacteria

Yeast is highly opportunistic organism which will take advantage of any chance to proliferate. The growth is normally kept in check by the friendly lacto bacteria ( acidophilus bifidus Bulagus and other varieties in our gut and by a healthy immune system . When regulating factors are disturbed the yeast multiplies

The proliferation of Candida albicans

We have considered the immune suppressing effects of a stressful lifestyle. The lack of nutrients from our diet will also reduce immune function and page the way to increase yeast numbers. Anything which imbalances the “friendly bacteria” in our colon will allow yeast to proliferate. Broad spectrum antibiotics (tetracycline vybramycin) such as types used for ear,nose and throat infections can wipe out our entire colony of “friendly bacteria” and leave the yeast intact

Yeast feed in sugar and it’s growth is promoted by dietary yeast from sources such as bread Vegemite alcohol and other fermented products environmental moulds and fungi like the type can be found in bathrooms or house foundations will promote the problem

Biochemical individuality explains why some people will develop symptoms of candidosis and others won’t and why some will only suffer mildly, whilst others will be smitten with the problem it’s easy to accept from the general standard of low resistance, poor diet and high antibiotics use that many people will be susceptible

Women suffer with candidosis more than men. The ratio is about 10:1 one of the reasons is the production of the female sex hormone progesterone favours the growth of the yeast. The hormone is also found in the contraceptive pill. Other steroids like cortisone regularly used for inflammatory conditions like the skin problems and asthma readily promotes yeast growth. Diabetics suffer as a result of there raised blood sugar levels. Those exposed to long periods of antibiotic use for skin conditions or repeated infections are at high risk. The gut is inoculated with intestinal flora as we pass though the birth canal. As the baby grows the numbers of friendly bacteria multiply if the mother has thrush at the time of delivery it may be contracted to the baby and this will begin an early pattern of problems young children are often prescribed antibiotics for repeated colds ear infections this can result in candidosis with frightening results

So the treatment

The occasional mild case of thrush or cystitis is common amongst women. This often follows a course if antibiotics and can be self correcting. It last a while and then the body overcomes the infection and corrects the balance of yeast it is the moderate to severe cases that we are most interesting in helping. Their symptoms can be severe and their life can be hell

A typical scenario leading to yeast overgrowth would be as follows:

Take the average women eating the average Australian junk food diet high in sugars rancid fats and processed grains and suffering a moderate degree of stress. Under such circumstances her immune systems will be weak winter approaches and her body is unable to defend itself against the latest “cold” that is going around this further weakens her she goes to the doctor who prescribes a course of antibiotics which are useless against anything of a viral nature. He knows this and she probably does to but what else can they do?

Antibiotic therapy

The yeast takes advantage of this reduced immunity and the absence of the regulating lacto Bactria that would normally keep there numbers in check. An added bonus is her high sugar diet in fact, by this stage she is beginning to feel poorly and will be propping herself up with lots of sweet things and bread. Yeast thrives on sugar and yeasty foods like bread Vegemite and alcohol and so they flourish unchecked. Soon there are so many yeast that they cant find enough food so they grow a rhizoid like root structure and burrow through the walls of her intestinal mucosa in search of nutrients. In doing so they compromise the precious barrier between our external and internal environments and faeces toxins and macro molecules proteins especially slip through directly into her bloodstream this is where the problem begins

The pill and other steroids

Is she is taking the pill or using cortisone or other hormonal therapy. Her problems will be worse in fact each time her monthly cycle comes around growth of yeast will be promoted by her raised progesterone levels

How to treat a yeast infection
.stop feeding the yeast
.support the immune system
.create a favourable environment in the bowels

Bulking diet ideas

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What is bulking?

In essence, bulking is a phase in which a bodybuilder trains to a high intensity, limits cardiovascular training and increases calorie intake with the aim of facilitating muscle growth. Because the bodybuilder is within a calorie surplus environment some fat gains are usually accepted, but how much fat gain is deemed acceptable depends on the bodybuilder.

To further explain periodisation, the other phase bodybuilders usually undertake is known as cutting. As you may have guessed, this is the opposite to bulking, and involves a calorie restrictive environment, cardiovascular training to spur on fat loss and weight training aimed at maintaining muscle mass whilst the fat is being stripped away.

What is lean bulking?

Lean bulking may mean different things to different people.

For some, lean bulking means following a bulking phase which also limits unnecessary fat gain. This is opposed to the so called “dirty bulking” which describes bulking without a regard for fat gain and often an abundance of junk food. In this sense, what we describe in this article as bulking, and the subsequent sample meal plan, is lean bulking. The point of bulking is to facilitate an environment which is optimal for muscle gain, and this can be achieved without the need to notably increase fat levels which will just have to be reduced at a later date.

The other possible meaning of lean bulking is the belief of being able to increase muscle bulk whilst keeping fat levels abnormally low, or even reduce them from their current levels. This may be possible – mainly for beginners who will find this dual approach possible from sound training and a sensible diet alone, or by bodybuilders who take performance drugs – but for many intermediate to advanced trainers this will not be the case.

7.30am
Generous serving of oats with skimmed milk
Large banana
350ml of cooked egg whites
Tbsp of flaxseed oil
Fruit juice or hot beverage

10:00-10:30am
200g of tinned tuna
150g long grain brown rice
Generous serving of mixed veg

12:30pm
Chicken breast
Large baked potato
Item of fruit

3:30pm
Serving of a protein blend product or lean steak
150g wholemeal pasta
Mixed nuts and seeds
30 minutes before training 20g of whey protein in water

Post workout
40g of whey protein with 50g of dextrose or maltodextrin

7:00pm
200g of cooked salmon
250g sweet potato
Serving of veg

10:00pm
Tub of cottage cheese or serving of protein blend
Serving of oats with skimmed milk

This meal plan is merely a guide and it should be tailored for your specific needs, tastes and preferences. It is also recommended to vary the foods you consume each day to ensure you consume a variety of nutrients.

After a few weeks of following the diet, assess your progress. If you are gaining muscle mass whilst maintaining a good level of condition keep the meal plan in place. If, however, you are not gaining enough weight you may want to look to increase the calories, or inversely decrease the calories if you are gaining too much body fat.

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10 diet tips

Do eat four to six small meals a day. Smaller, more frequent meals will keep your blood sugar levels stable and will increase your metabolism. And, because the meals keep the tummy satisfied throughout the day, you’re less likely to turn into a pantry-raiding snack monster.

Don’t skip breakfast. Never. Ever. Your morning meal establishes healthy metabolism throughout day. What’s more, if you skip it, you’ll likely find yourself consuming larger quantities of food at later meals.

Do drink. Water, that is. Drink at least four to six glasses of H2O every day to keep the body hydrated. Water also helps the stomach feel full, making you less likely to give in to unhealthy snack attacks. For a refreshing twist on this go-to drink, try Morning Lemon & Mint Water.
Don’t drink too much alcohol. Whether it’s wine or beer, alcohol offers only empty calories and no nutritional value. If you’re going to enjoy alcohol, save it for special occasions.

Do keep clean eating snacks on hand. Whether the day is filled with the kids’ sports events or running errands for an elderly parent, it’s easy to give in to the bad snack temptation. Stay on your clean eating track by packing up healthy snacks in advance.

Don’t sabotage yourself with sugar. Excess sugar is linked to a higher risk of obesity, high blood pressure, and inflammation. Packaged and processed foods often flood the body with unneeded sugar. Even a product that sounds healthy, like store-bought applesauce, often contains too much refined sugar. Instead, satisfy a sweet tooth with natural sugars, like those found in a whole apple.

Do get very veggie. Vegetables deliver nutrients, antioxidants, and fiber. Load up on veggies with these 6 Meatless Meals. They’re simple, healthy recipes that are perfect for busy nights.
Don’t serve super-sized portions. Even if you’re eating a clean diet, it will be hard to lose weight eating portions fit for a sumo champ.

Do combine lean protein and complex carbs at each meal. This clean eating one-two punch decreases insulin spikes and maintains energy levels. The combo also acts as a natural appetite suppressant, helping you feel fuller longer. Pair Chicken Pot Roast with your favorite salad topped with extra virgin olive oil, balsamic vinegar, or red wine vinegar.

Don’t go into the week without a meal plan. Can’t answer the question, “what’s for dinner tonight?” Be a planner. Decide on a week’s worth of clean eating recipes ahead of time so that you don’t get stuck feeding the family a boxed meal containing processed or powdered who-knows-what..

Christmas diet tips

Do you want to ensure that you lose weight before Christmas? Do you want to be one extra dress size smaller before Christmas? Do you want to get ready for that New Year’s Eve party?

Should any of the above be the case, then you need to a pretox. You need a diet as well as an exercise plan which gets you in shape.

The month prior to Christmas is all about partying. However, it is easy to get partied out. So make sure that you pretox. The pre-party weeklong weight loss and fitness plan relates to:

Drinking

It is highly recommended that you start the day with a glass of hot water and lemon. This stimulates your digestive system and helps your liver function effectively. You can spice it with cinnamon or ginger.

Should you wish to lose weight, it is vital to maintain your fluid intake at a consistently high level.

Water is the most effective of remaining hydrated throughout the day. Try to drink a minimum of 1.5 litres (3.5 pints) daily.

Snacking

Get clever with your snacking habits. Try not to go for those chocolate biscuits or bars of chocolate when you get the munchies at tea time. Should you be hungry then, try to eat a meal not a snack.

Recent research at the American State University of New York, Buffalo, discovered that those who consider their afternoon treat as a snack consumed 87% more food at dinner time than those who ate a full meal in the afternoon.

Should you include a certain amount of protein in your meal, you are going to remain satisfied for a longer period of time. Healthy choices could be: a tuna sandwich or two oatcakes with low fat humous.

Eating

It is vital to harness the energy in food for great health. Your overall wellbeing is partly dependent on a healthy diet, of seasonal, organic, seasonal, unprocessed, additive-free fresh foods.

When you eat vegetables, just lightly cook them, by stir-frying, dry-frying, steaming or over-roasting. During a normal day, we consume over 180 chemical additives due to our consumption of processed food and unwashed fruit and vegetables.

That means we are getting over 65,000 individual doses of chemical per year.

The whole point of detoxification is abstinence from all processed foods. You need to identify toxins, remove them and restore the healthy balance of the body.

It is time to stop eating that white bread, cereals, cakes and biscuits full of sugar. You need to replace them with fresh fruit and vegetables, whole grains and sustainable fish.

Cleansing Your Inside and Outside

If you wish to really cleanse your system and get that tummy flat for your little black dress, you could investigate colonic irrigation.

Getting rid of waste is cathartic and cleansing. It helps unite the body and the spirit in better health.

Exercise

So you have started eating seasonal, fresh fruit and vegetables. You have ceased ‘snacking’. You are drinking loads of water.

However, if you wish to see weight loss before Christmas, you need to exercise. A great way to start is walking. Get off at an earlier tube stop or bus stop and walk the remainder of the way. Don’t use the lift, walk up the escalators or take the stairs. Take a walk around the block during your lunch hour.

Get yourself a pedometer and attempt to walk 10,000 steps per day.

Should you be a regular at the gym, then you might want to go for something hardcore, like bikram yoga, a series of 26 hatha yoga postures, performed with breathing exercises in a heated room.

This series of movements has been designed to exercise each part of the body. Each pose gets the body ready for the next. This sequence maximises oxygenation as well as detoxification of the entire body.

It leaves you feeling healthy, cleansed and fabulous after each session. It also improves toning and fitness levels.

Even after a couple of weeks of abiding to the above diet and exercise pre-Christmas guidelines, you will feel like another person, healthy and radiant.

Diet During Christmas

Christmas dinners are actually full of nutrients due to the two standards: turkey and vegetables. Yet it is all the extras that can pile on the calories. You of course need to be considering a meal that does not break the calorie bank.

If you wish to lose weight during Christmas, turkey is a fantastic option for those on a diet during Christmas. It is full of protein, which assists in filling you up. In addition, it provides you with lots of nutrients including zinc, which maintains the good health of the immune system.
Turkey is as low fat and low calorie as you could possibly get for meat, particularly the breast. A 100g portion of skinless, roasted, turkey breast has 150 calories and 2g fat, whereas a similar portion of dark meat contains 170 calories and 6g fat.

There is no need to smother your turkey with butter, margarine and oil before you cook it. Just use a pastry brush to lightly cover the meat with oil, instead of spooning or pouring the oil over the meat. N.B. that just a tablespoon of oil has 100 calories and 11g fat.

Prior to getting stuck into your Christmas dinner, take off the turkey skin turkey. 15g of skin contains 70 calories and 6g fat and that’s just a mouthful.

Put lots of traditional, seasonal vegetables on your Christmas dinner plate, such as, carrots, red cabbage, swede, cauliflower and brussels sprouts. The varied colours denote multiple nutrients. More vitamins and minerals are retained if you steam your vegetables.

Try not to serve vegetables covered in butter. A teaspoonful equates to 35 calories and 4.0g fat.

Try to use less fat for roasting parsnips and roast potatoes. First parboil them, then lightly brush with oil instead of pouring straight from the bottle. Put them in the oven. You ought to have crispy, tasty roast potatoes this way which are not loaded with oil. Try to keep them in large pieces, as this lowers the amount of fat they absorb.

Should you be using any meat juices for making gravy, drain off the fat first.

You can make your own low calorie stuffing with chopped chestnuts. They contain just 2.7g fat per 100g. This makes for a healthier, low fat stuffing, compared to sausage meat, which has approximately a massive 32g fat per 100g.

To further keep fat content at a minimum in your Christmas diet, use a spray oil to fry onion should you be planning to use it in stuffing.

Should you be using a packet stuffing mix, then avoid adding that knob of butter. Once the Christmas dinner is smothered in gravy, no one is going to know that the butter is missing.

Use lean bacon and low fat chipolata sausages for sausage and bacon rolls which accompany the turkey.

Be wary of the extras that go along with the Christmas dinner, like white sauce, cranberry sauce, bread sauce and white sauce. They pile on those additional calories, 40 calories for an average serving of bread sauce, 25 calories for a teaspoon of cranberry sauce, 40 calories for the average serving of bread sauce and 20 calories for one tablespoon of white sauce made from semi-skimmed milk.

If you must have Christmas pudding, just have a small serving. Your normal 100g serving contains a huge 330 calories and 12g of fat.

When it comes to selecting your pudding partner, be careful. Believe it or not, custard has more calories than brandy butter or single cream, even if it has been made from skimmed milk.

Calories in Christmas Drinks

At Christmas time when there are lots of Christmas parties, nights out, lunches out and evenings with family and friends, it is so easy to drink lots of alcohol.

Lots of booze may help parties swing along. Yet, they do little to keep your waistline in check. If you wish to have a drink by all means do so. However, do not over do it and you can follow these drink guidelines.

This is a well known trick. Mix white wine with diet lemonade or soda and it lasts twice as long and equates to half the calories. Should you not be able to tolerate diluted wine, choose red wine or a dry white wine as they have fewer calories than sweet wines, half a bottle of dry white wine or red wine contains about 250 calories.

Be careful of alcopops, as they are full of calories and not much else. They do not taste particularly alcoholic so it is easy to drink a lot of them. Should you like that kind of fruity flavour, add a bit of cordial or fruit juice to soda water or wine. Even the sugar reduced alcopops out there are very high in alcohol.

You could have a glass of champagne, at 100 calories a glass.

When we pour spirits at home, their measures tend to be bigger than those served in pubs and bars. Hence, your serving is likely to have more than twice the calories. Should you be doing a great deal of entertaining at home, it may be worth investing in a spirits measure in order that you can accurately measure out drinks. It is a good idea to always pour spirits in the glass prior to adding mixers or ice, in order that you are able to see the quantity of alcohol there is in the glass.

Mix spirits with low calorie mixers like diet lemonade, diet cola, diet tonic or diet bitter lemon. Allow 50 calories per single shot 25 ml with a diet mixer.

Try to keep away from beer, cider and lager as they are full of calories. The greater the alcohol content, the more calories in that drink. Say a pint of beer has about 160 calories, whereas, just a bottle of strong lager could have up to 200 calories. Lots of trendy new ciders are served in a pint glass with ice. However, they have 200 calories plus per pint.

Be careful of trendy wine bars as a majority of them serve spirits in double measures (50ml) as norm so that you end up with double the calories. Quite a few pubs serve 35ml measures of spirits as opposed to 25ml measures. So yet again they contain more calories.

Be careful of massive wine glasses as such a big glass may contain about half a bottle of wine.

When you are having cocktails, choose with care. It is best to avoid anything which is made from coconut milk, cream or syrupy juices as they are full of calories. And by definition the more shots of alcohol a cocktail has, the greater its calorie value. It is best to request diet mixers wherever possible and drink slowly.

It is advisable to swap post-dinner creamy liqueurs for a single shot of brandy should you wish to. The majority of cream based liqueurs have about 80-100 calories per 25ml, in contrast to 50 calories for the same measure.

Happy hours are aimed at getting the punters to drink more and them drinking all night. The downside to this is that whilst the bar earns pounds, you will too as you are likely to drink many more drinks than you otherwise would.

You could offer to drive occasionally during the Christmas season. Hereby, you are not going to be to drink anything other than low calorie diet drinks.

Christmas Diet Entertaining

When you have to entertain, use it to your calorie advantage. Prepare low fat meals as well as low fat snacks. Stick with the healthy diet and eating rules that you adhere to the remainder of the year. Your family and friends will also be thankful to you for being mindful of their weight loss at Christmas time and at all other times.

So Opt for the Diet.co.uk Christmas Diet Entertaining Plan.

Stick to Low Calorie Nibbles

During the Christmas period, it is the nibbles between meals that can pile on the calories and pounds. Putting on just one pound of fat is equivalent to 70 chocolates. This may sound like a lot. However, just a few selection box chocolates a day and you have gained that extra pound to say the least.

Should you not wish to put on those pounds then stick to these simple guidelines:

Do not start stocking up on a great many festive foods too early as you may be tempted to eat them.

Try and make your own low calorie and low fat dips by using low fat crème fraiche, fat free fromage frais or low fat natural yoghurt. You can spice them up with fresh herbs, black pepper, lemon juice and spices. You can serve them with breadsticks or vegetable crudités as opposed to tortilla chips or crisps.

It is a great temptation to have a nibble between meals when you are making meals for friends and family. You can easily end up eating as many calories in snacks as for the meal itself. So try chewing on some gum whilst preparing meals.

Buy low calorie and low fat snacks, like dips and crisps. No one is going to know when you are entertaining.

Try making your own mince pies with filo pastry, as opposed to puff, flaky or shortcrust. Filo pastry has fewer calories as well as less fat than other types of pastry.

Uncooked Pastry Per 100g

Calories

Fat g

Shortcrust

450

30

Flaky

425

31

Puff

401

26

Filo

304

3

If you fancy making mince pies, go for mince tarts instead. Omit the pastry top and you will save 50 calories and 4g of fat.
In order to reduce the fat content of ready made mincemeat, mix in some stewed apple prior to filling in the pastry cases.

Keep a beady eye out for low fat versions of your favourite Christmas foods like mince pies and Christmas pudding. Alternatively, go for smaller versions like mini mince pies which normally contain 250 calories per pie. This way you will have had a taste of that dessert, yet not the hundreds of extra calories.

Do not be tempted to prepare high fat, calorie ridden meals like coronation turkey and bubble and squeak. Alternatively, try making low calorie, tasty meals like turkey curry, turkey with salad and a jacket potato and turkey soup.

Try to make healthy low fat, low calorie turkey sandwiches by using wholegrain bread with some fat free cranberry sauce as opposed to butter, opting for the delicious breast meat.

Fancy making some homemade sweet treats like Christmas cake, trifle or a Yule log? Well there are lots of low calorie online recipes. Should you make them at home, you can replace normal ingredients with low calorie versions. If you are making a low fat trifle, you can use sugar free jelly, a reduced sugar jam for the sponge cakes, canned fruit in juice as opposed to syrup. You can also make the custard with skimmed milk, decorating with low fat aerosol cream.

You can always opt for a low calorie Christmas snack of a tangerine or satsuma as opposed to a mince pie or a slice of Christmas cake. They are full of fruits and only 20 calories each.

If you have a weakness for salted nuts, try to mix some unsalted nuts and raisins together. Salted nuts in particular contain lots of calories.
An alternative is purchasing nuts with shells, like Brazil nuts, walnuts and hazelnuts. If you have to say a nutcracker each time you wish to eat a nut then you are less likely to overindulge.

Place bowls of dried, festive fruits out for people to pick at. Although dried fruit is practically fat free, it is pretty high in calories. A 100g portion of raisins has 280 calories. As an alternative, you could keep a box of fat free dates on your kitchen work top or coffee table. There are only 15 calories per date.

Should you wish to eat a slice of Christmas cake, take of the marzipan or icing and relish that cake. You will thereby save 70 calories as well as 1.5g of fat.

Swap savoury snacks, peanuts and crisps for breadsticks as they are low fat, low calorie snacks. Breadsticks contain about 20-25 calories, whereas, a few peanuts contain a minimum of 300 calories.

If breadsticks do not tickle your taste buds, you can keep bowls of olives, gherkins and pickled onions at the fore. They practically have no calories at all. Ensure you keep the olives in water as opposed to oil as that will keep fat content to a minimum. Of note is that the fat content is as high as savoury nibbles.

Select your sweets with care. Those big tins of chocolates contain a lot of calories. A 2kg tin of Roses has 10,000 calories, with approximately 500g of fat. That could put on 3lbs. So try and choose sweets which are low fat like fruit gums, fruit pastilles, boiled sweets or jelly beans.

Sweets per 100g

Calories

Fat g

Assorted filled chocolates

450

19

Toffees

420

17

Peppermints

390

0.7

Jelly beans

360

0.2

Boiled sweets

320

0

Marshmallows

320

0

Turkish Delight

290

0

Fruit pastilles

250

0

Fruit gums

170

0

Diet Buffet

Buffets are a great diet stopper. You can easily break your diet with buffets. It is tempting to try out several dishes.

Try and have a light snack prior to going to the party. Do not try and starve yourself all day on the day of the party as you are likely to overeat otherwise and work your way through the food by sampling just about everything!

Do not stand near the buffet table. You will nibble, pick and munch away to the point you will not know how many calories you have eaten. Fill your plate up once, work your way through it and then call it a day.

When it comes to selecting nibbles, be careful. It is easy to select high calorie, high fat snacks. So keep away from pastries, like quiche, sausage rolls, vol au vents, flans and spring rolls, as they are loaded with calories. Also ensure that you steer clear of deep fried foods, like battered prawns and crispy wontons. If you can avoid the peanuts, crisps and garlic bread, you will avoid lots of calories. In addition, keep clear of anything that is accompanied with soured cream or mayo like potato salad, creamy dips and coleslaw. Go for lean turkey, chicken, ham, fresh prawns, smoked salmon and salads without mayo. Opt for French bread with no butter, bread sticks, crudités, salsa, tiny slices of pizza, houmous and tzatziki.

Try not to take up the constant attraction of various nibbles. Keep a glass in one hand and a serviette in the other and you should be fine.

When it comes to accompaniments with cheese, select carefully. Chunks of French bread with butter and several cream crackers can pile up the calories. Try instead to opt for crispbreads, biscuits and bread.

Should you be tempted by the cheeseboard, ensure that you make your selections carefully. Edam, camembert and Brie have fewer calories than Red Leicester, Cheddar and Stilton. If goat’s cheese is available, go for that as it is the lowest in calories.

Lean muscle diet plan #diet

7 day lean muscle diet plan

Monday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey. 200ml apple juice.
Snack: 120g low-fat yoghurt with blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich on wholemeal bread.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil. 70g brown rice.
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat

Tuesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 120g low-fat yoghurt, blueberries and honey.
Lunch: Tuna sandwich on wholemeal bread. 200ml skimmed milk.
Snack: Mixed nuts, raisins and cranberries.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat

Wednesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 90g mackerel on 1 slice of wholemeal toast.
Lunch: 1 apple. Chicken salad sandwich on wholemeal bread.
Snack: 1 banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.
Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat

Thursday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast.
Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey.
Lunch: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water. 30g brazil nuts.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: Tuna niçoise salad: 100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes.
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat

Friday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Snack: 10 radishes with balsamic vinaigrette.
Lunch: 1 can of tuna with beetroot. 1 low-fat yoghurt.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.
Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice.
Snack: 100g cottage cheese and grapes.
Daily total: 1,808 calories, 133g protein, 219g carbs, 34g fat

Saturday
Breakfast: 2-egg omelette with cheese.
Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.
Lunch: 90g sardines on 1 slice of wholemeal toast.
Snack: 150g raw carrots and hummus.
Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.
Snack: 200ml skimmed milk.
Daily total: 1,822 calories, 135g protein, 221g carbs, 36g fat

Sunday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. 1 grapefruit.
Snack: Smoothie: blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.
Lunch: Tuna sandwich on wholemeal bread. 1 pear.
Snack: Mixed nuts and fruit bar.
Dinner: 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,840 calories, 140g protein, 228g carbs, 39g fat

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How to stick to a diet

Barriers are things that get in the way of making a change and staying with it. Changing your eating habits takes time and practice. It?s normal to feel like you’ve slipped a little on your goals once in a while. But its important to stay on track and keep trying.

Finding your barriers and learning how to get around them can help you reach your healthy-eating goals.

Healthy Eating – Dealing With Barriers to Healthy Eating
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Barriers are things that get in the way of making a change and staying with it. Changing your eating habits takes time and practice. It?s normal to feel like you’ve slipped a little on your goals once in a while. But it?s important to stay on track and keep trying.

There are many things, such as emotional eating or easy access to fast food, that can make it hard to change how you eat.

Finding your barriers and learning how to get around them can help you reach your healthy-eating goals.

For more information, see:

Healthy Eating: Overcoming Barriers to Change.
What Influences How You Eat?
Emotional eating
Emotional eating means that you eat too much or too often for reasons other than hunger. You may eat because you’re sad, depressed, stressed, or lonely. Or you may use food as a reward. Food can be soothing and distract you from what’s really bothering you.

If you are an emotional eater, you may not listen to your body’s natural signals. You may eat more than you need or want.

To find out what causes you to eat this way, keep an eating journal for a week or two. Write down everything you eat, plus the time of day and what you were feeling right before you ate. This will help you identify things that trigger emotional eating.

You may want to talk to a counselor for more help in understanding your emotions and eating habits.

Easy access to less healthy food
It can be hard to eat healthy foods when fast food, vending-machine snacks, and processed foods are so easy to find. The good news is that there usually are healthy choices, even at fast-food restaurants.

Here are a few tips:

Learn which restaurants offer healthier choices. For example, choose fast-food restaurants that allow you to order a side salad instead of fries with your meal.

Have healthy snacks ready for when you get hungry. Keep healthy snacks with you at work or school, in your car, and at home. If you have a healthy snack easily available, you’ll be less likely to pick a candy bar or bag of crisps from a vending machine instead.

Lack of time

Lack of time is a common barrier to healthy eating. You may tell yourself that you’re too busy or that you have more important things to do than shop for and make healthy meals.

But healthy eating doesn’t have to take a lot of time. You can make a healthy meal just as quickly as an unhealthy one. You just need to plan, have the right foods on hand, and learn how to cook some quick and healthy meals.

Ask friends or coworkers who eat healthfully how they find time.
Get family members to help you chop vegetables or make a salad.
Find a cookbook or recipes for quick, healthy meals.
Take a cooking class with a friend or loved one.

Sometimes a food that seems like a good choice may not be so healthy. A “low-fat” cookie may have less fat, but it may have as much sugar and as many calories as a regular cookie. Potato chips that are “cholesterol free” may still have a lot of fat, calories, and salt.

Use the Nutrition Facts label on packaged, canned, and frozen foods to help you make healthy choices. The label lists the nutrients, including the fat, salt, and sugar in each serving, and it tells you how many servings are in the package.

Find out more about health claims on food labels.

If you want to learn more, talk with your doctor or meet with a registered dietitian.

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Sport nutrition questions and answers

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Can I eat more when I’m doing lots of exercise?

If you’re doing lots of exercise, you’ll use more energy each day than if you did little or none. So if you don’t want to lose body fat, you need to eat more food each day.

But still make sure that you have a balanced diet. Aim for larger portions of carbohydrate-rich foods such as wholegrain pasta, rice, sweet potato, porridge and breakfast cereals.

Is it better to eat a diet high in starchy carbohydrates or protein when I’m training?

Carbohydrates are the fuel that power your exercise regime.
Protein is needed in moderate amounts for muscle growth and repair, but the main form of energy used during exercise is carbohydrates.

Carbohydrates are the most important fuel for muscles, and an essential energy source for the brain and central nervous system.

Carbohydrates are stored as glycogen in the muscles and liver. These stores are small, so a regular intake of carbohydrate is necessary to keep them topped up. Low glycogen stores will result in poor performance and increase the risk of injury.

The proportions of carbohydrate and protein required will vary depending on the sport, so it’s best to seek advice from a qualified professional on your individual requirements.

How should I time my meals and snacks around exercise?

Once you’ve eaten a meal or snack, allow between one and four hours to pass before you start exercising. Your body needs time to digest. The amount of time will depend on the amount of food you’ve eaten.

If it’s an average meal, eating around two hours before you exercise works well. The meal should be high in carbohydrate, low in fat and low to moderate in protein. Too much protein or fat will slow down the movement of foods from the stomach, and will make you feel uncomfortable.

Food and drink also plays a part in recovering effectively from training. Good recovery is crucial to prevent a midweek slump in energy levels, and to aid muscle growth and repair. When you finish training, aim to have a carbohydrate-rich food or drink within 30 minutes.

Do I need to drink when I exercise?

Dehydration is when the water content in your body falls too low. It can have a major effect on exercise performance. It’s important to start any exercise session well hydrated. Do this by drinking water, squash or diluted fruit juice regularly during the course of the day.

For any exercise that lasts longer than 30 minutes, drink fluid while you’re doing it. The more you sweat, the more you’ll need to drink.

Water is usually enough for low-intensity exercise up to 50 minutes. For higher-intensity exercise lasting more than 50 minutes, or lower-intensity exercise lasting hours, a sports drink would be of benefit.

The carbohydrates in a sports drink will help to maintain energy levels, and the salt helps to keep you hydrated.

My friend exercises to lose weight, but I exercise to build muscle. Should our diets be different?

Yes. To lose weight, or more specifically body fat, the amount of energy that you consume has to be less than the amount of energy you burn. You’ll need a diet and exercise regime that makes this happen.

There are key steps you can take to reduce the energy content in your daily diet. Reduce fat, which is the most concentrated source of energy, and reduce alcohol. Eat fewer sugary foods, such as sweets, chocolates, cakes, biscuits and sugary drinks, and eat regular but smaller portions of complex carbohydrate foods, such as wholegrain bread, rice and pasta.
Protein foods such as chicken, fish, lean red meat and low-fat dairy foods should be included in moderate amounts. Eat lots of fruit and vegetables. It’s important to control portion sizes, too.

But to build muscle you need to combine resistance training (also called strength training) with a diet that includes enough energy to enable your body to make muscle.

This energy should come mainly in the form of carbohydrate-rich foods, but you’ll also need a little more protein to provide muscle. Large amounts of protein aren’t required.

A particularly effective approach is to eat small amounts of protein and carbohydrate before and after the resistance training session. A low-fat milkshake can work well.

Should I take extra supplements when I’m playing sport?

There are many different supplements on the market. Some of them are based on solid research, and others aren’t. Athletes need to consider supplements with extreme caution. In the past, some supplements were found to have been contaminated with banned substances.
First, ensure that you have a balanced, healthy diet that suits your sport. Consult a registered dietitian or nutritionist with expertise in sports nutrition. They can assess this and advise you on particular supplements.

For more info visit nhs.com

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Quick workouts from home

The No-Workout Workout
Easy exercises you can do virtually anywhere

Ah, the end of another busy day. Your workday is over, your errands are done, and dinner is slowly digesting in your belly. You sit back on the couch to take in the news of the day or the latest scores before heading to bed.

But what about your workout? At this stage in the game, it’s probably the last thing on your mind. Wouldn’t it be great to get home from a busy day and already have completed your workout? You bet it would. And RealAge can show you how to do it with our no-equipment workout. The key is to realize that exercise doesn’t have to have its own separate time slot. You can get your workout in just by adding a few quick and easy exercises or movements to your existing daily routine.

Simple actions, such as taking the stairs or lugging your groceries to your car, can help you tone muscles and burn calories on the go.

Learn how you can increase your activity levels at work, at home, or out around town with the RealAge No-Workout Workout. With these 7 easy exercises, you may discover that you’re already exercising without even knowing it!

The RealAge No-Workout Workout

Build up to 30 minutes of these activities and you’ll be meeting your minimum daily exercise requirements for good health.

Strengthen Your Stomach

1. Chair Crunches
Muscles worked: abdominals

Starting point: Seated, back straight, arms at sides, hands gripping the bottom of the chair, feet flat on the floor, knees bent and over toes, legs pressed together.

Action: Lift your knees straight up, keeping the bottom of your feet parallel to the ground. Exhale while you lift your knees, and inhale as you bring your feet back down to the floor. Complete one1 set of 10–-12 repetitions.

Tip: For extra workout points, keep your back off the backrest, and do not lean heavily on your arms.
Time: Aim for 4 minutes.

2. Chair Crunches with a Twist
Muscles worked: internal obliques

Starting point: Same as regular chair crunches, but instead of gripping the chair, clasp your hands behind your head and push your elbows out to the sides.

Action: Lift your left knee straight up. As you do so, twist your upper body to the left side until your right elbow meets your left knee. Return to your starting point. Repeat, only this time lift your right knee straight up and twist your upper body to the right until your left elbow meets your right knee. Complete one set of 5–6 elbow-to-knee touches per side.

Time: Aim for 4 minutes.
Firm Your Upper Body

3. Grocery-Bag Curls
Muscles worked: biceps (upper arms)

Starting point: Standing or walking, arms straight down at your sides, palms facing forward, grocery- bag handle gripped in one hand.

Action: As you walk, every time you step with your left foot, bend your arm at the elbow to lift your bag up to chest level; straighten and lower your arm back down every time you step with your right foot. Complete one1 set of 10–-12 reps. Switch hands and repeat with the other arm.

Tip: Keep your wrist straight and your elbow directly beneath your shoulder with each curl.
Time: Aim for 5 minutes.
4. Grocery-Bag Rowing

Muscles worked: deltoids (shoulders)

Starting point: Standing or walking, arms straight down at your sides, hands in front of your thighs, palms facing your thighs, a bag handle gripped in each hand.

Action: Pretend that there is a golf club connecting the bags in your hands. Lift the golf club up toward your chest, bending your elbows out to each side as you lift. Complete one set of 10–12 reps.

Tip: Keep your hands about 3 inches in front of your body as you lift.
Time: Aim for 5 minutes.
Tone Your Lower Body

5. Leg Lifts
Muscles worked: adductors (inner thigh)

Starting point: Standing, weight on left foot, right leg extended in front of you until the toes are resting on the ground about 10 inches in front of your left foot.

Action: Slowly sweep your right toes to the left, beyond your left foot. Use your inner thigh muscles to pick your right foot up and move it back to the starting point. Complete one set of 10–12 reps for each leg.

Tip: Keep your knees straight and your weight on your stationary foot.
Time: Aim for 4 minutes.
6. Hip Hiker

Muscles worked: abductors (outer thigh)

Starting point: Standing, weight on left foot, right knee bent with right foot setting on a stable 4- to 6-inch rise (such as a stair step or a sidewalk curb), hands on hips.

Action: Slowly straighten your right knee so that you are lifting your weight up onto the step or curb. Hold for 5 seconds and then slowly lower your weight back onto your left foot. Complete one set of 10–12 repetitions. Reverse legs and repeat.
Tip: When using a step, stand sideways so that your feet are parallel. When using a sidewalk curb, safety first! Choose a sidewalk curb that is not near traffic.

Time: Aim for 4 minutes.
7. Heel Raises
Muscles worked: gastrocnemius, or gastroc (calves)

Starting point: Standing, legs straight, feet 1 inch apart.

Action: Slowly rise up onto the balls of your feet, lifting your heels off the ground as high as you can, and then slowly lower your heels back to the ground. Complete one set of 10–12 reps.

Tip: Keep your legs straight, but don’t lock your knees.
Time: Aim for 4 minutes.
If you make it a habit of slipping these seven easy exercises into your daily routine — for a total of 30 minutes a day — you may begin to notice improvements in your strength and endurance after only a few weeks.

And don’t forget to complement your RealAge No-Workout Workout by mixing in more moderate to vigorous activities, such as walking, swimming, biking, or jogging, whenever you can.

When you think of exercise as a separate activity, it’s easy to find a million excuses to leave your workout gear in the closet. You slept in a little. You worked late. Your commute was extra long. You didn’t feel motivated. You had to run to the post office, the bank, the store. Bad weather. Maybe tomorrow. But with our no-equipment workout, anytime is a good time for exercise. So wear comfortable shoes and take on your day and your workout at the same time.

A background about vitamins and why we need them!

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So vitamins what do we need them for and why do we need them?

Vitamins are organic nutrients found in foods and are essential in small quantities for both growth and good health.chemically vitamins are made from the same elements carbon,hydrogen,oxygen and sometimes nitrogen or cobalt, but there elements are arranged differently and so perform different functions in the body

Scientist studying deficiency diseases such as scurvy and pellagra discovered in the early 1900s that certain compounds were needed to prevent these diseases.they reasoned that the compounds were in the family called amines and they came up with the word vitamin (they dropped the “e” when the discovered that not all the substances were amines) also because they were not sure what the correct classification for the substances were

The have them letters such as vitamin B-1 and B-2 etc. then they found that some of the substances although important were not necessary for human health. One of those dropped was B-8 adenylic acid

Others such as H,M,S and X were all found to be biotin

As research progressed scientists began naming them by there structure or function, such as calling B-2 riboflavin. Scientist also developed techniques to reproduce the vitamins structure in the laboratory and so they are able to manufacture synthetic vitamins supplements with the identical chemical structure as those found in food.

The body cannot detect whether a vitamin is from a synthetic or a natural source.but some authorities maintain that other vitamins,trace elements and other substances the function of which is yet to be discovered accompany the vitamin in its natural state.

It is the concept of synergy. Although the synthetic vitamin is exactly the same chemically, as the natural vitamin it’s action in the body may be slightly different a similar argument is made from the original patented drug and it’s generic equivalent

The human body needs very small amounts of vitamins and very small amount are present In foods some vitamins are measured in IUS (internantional units) a measure of biological activity others are measured by weight in micrograms or milligrams

To illustrate how small these amounts are remember that one ounce is 28.3 grams ( about the weight of a box of matches ) a milligram is 1/1,000 of a gram and a microgram is 1/1,000,000 of a gram ( 1g = 1000 milligrams ) 1g = 1,000,000 micrograms

Most vitamins are obtained through food but the bacteria in the intestine produce a few and part of our required vitamin D is produced in the skin when when the skin is exposed to sunlight. So while we should be able to get all our nutrients from our food there is no single food that will supply all of them we have to consume a combination in the same way out ancestors did

Vitamins do not have calories so they do not directly provide energy to the body but the are involved on energy metabolism some of the vitamins in food are not actually required but are the precursor

Vitamins are molecules that are essential for the normal functioning of certain enzymes in many metabolic pathways in the body these are called co-enzymes others are directly involved in the synthesis of essential compounds in the human body

Vitamins are classified according to how soluble they are I either fat or water

The fat soluble vitamins ( A,D,E,K ) generally occur in foods containing fat they can be stored in the body

The water soluble vitamins ( vitamin C and B-complex vitamins ) are generally not stored in the body

Fat soluble vitamins

The fat soluble vitamins include vitamins A,D,K,E they occur in foods containing fats and they are stored in the body either in the liver or in the adipose ( fatty ) tissue until they are needed fat soluble vitamins are absorbed and transported around the body like other fats and while it may be considered a bonus to store it could lead to undesirable symptoms

Vitamin A

Vitamin A is found in foods in two forms preformed vitamin A ( also called retinoids or retinol ) and provitamin A ( also called carotenoids )
Th carotenoids are precursors of vitamin A and are converted to vitamin A in the body

Vitamin A plays a role on cell growth and development, healthy skin and hair as well as proper bone growth and tooth development in children.

It is needed by the immune system and to maintain the protective linings of the lungs, stomach,intestines, urinary tract and other organs

Vitamin A plays a part in night vision difficulty adjusting after seeing a bright light at night may indicate a vitamin A deficiency

Good sources of vitamin A include
Cheese
Eggs
Oily fish
Milk
Margarine
Yogurt

vitamin D

Vitamin D differs from other fat soluble vitamins In that it can be made in the body and it is metabolised by the liver and kidneys to form a hormone calcitriol maintains blood calcium levels and makes sure there is enough calcium and phosphorus present for building bones and teeth

Food sources for vitamin D include
Liver
Egg yolks
Fish oils

Only small amounts of vitamin D are found in food usually calcium supplements ave vitamin D added to assist the absorption of calcium

When ultraviolet rays shine on your skin a cholesterol like compound is converted into vitamin D and absorbed into the blood

For a light skinned person about 15 minutes of the sun on the face and hands and arms two or three times a week seems sufficient a dark skinned person needs a few hours or more a week several months supply of vitamin D can be stored in the body so the lack of sunshine in the winter is not fatal

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