AGE-PROOF EXERCISES

Whether you're 16 or 60, personal trainer Joslyn Thompson Rule recommends you try these wondrous workouts

1. WALKING is so basic, and an extremely effective form of exercise. Not only is it weight- bearing, it also has a very positive mental effect, too. Taking time out to go for a walk, even for just 15 minutes a day, is beneficial for both body and mind.

2. SQUATTING is important for everyone, as you use it to get by in everyday life. Sitting down on a chair is a simple squat. At the most complex end, you cart squat with a weighted barbell in a gym. To start squatting, practise sitting down then standing up from a chair, keeping your weight central. Try not to use your arms to assist you when you stand up and do this for two sets of 10 repetitions.

3. THE YOGA COBRA POSE is spend a lot of time sitting dowrt, as this can cause the muscles at the front of your body to tighten up. The cobra pose stretches the muscles on the front of the torso and strengthens the arms and shoulders. To nail it, lie face down and push your upper body off the floor, straightening your arms as much as is comfortable. Tilt your chin up and lift your chest toward the ceiling. A gentler form of this movement is resting on the elbows rather than on straight arms.

4. LUNGING is a great way to ensure you stay strong  through your hips and legs. While it requires balance, coordination and strength, even taking the stairs is a form of a lunge, just with less range of movement. So if a full lunge isn't possible, take the stairs whenever you can: great for the muscles and the heart!

5. SWIMMING is a non-weight-bearing exercise that opens up your lungs and exercises our muscles in a gentle way. For experienced swimmers, the intensity can be taken up a notch by adding some intervals to your sessions, but for those who are less confident or less fit, gentle lap swimming is of great benefit.

THE LOVE YOUR BODY DIET

We get it: you don't always feel good about your body. From extra Inches around your waist to wobbly thighs, it's normal for body hang-ups to knock your self-esteem a little. But there are plenty of ways to stay on top of the diet game and give your inner confidence a kick-start, We're here to help you unlock the secrets to sustainable weight loss so you feel great all suminer long - and beyond.

Studies reveal that one in five of us prefer covering up on holiday to stripping down into a tiny two-piece, So if summer socialising Is making you nervous, you'll be glad to hear our14-day plan is just the ticket to get you on track in time for your hol. Packed with toxin-flushing, radiance-boosting foods, the d let is based around eating five times a day and will help you lose around 4lbs... just In time for you to hit the beach.

FOOD RULES

1. SIDESTEP WHEAT
Wheat is public enemy number one if you want to beat the bulge. However, grains are an important part of any good eating plan so it's just about loading up on the right ones. Our diet packs in quinoa, brown rice and rye bread, which are packed with fibre to keep you feeling full without any of the heaviness you get from wheat-filled carbs.

2. LOAD UP ON WATER

Water will kick-start any detox plan. It helps fill you up so you eat less and detoxifies your body from the inside, hydrating your cells so they function at their best, Start each day with a cup of warm water a nd lemon to boost the function of your body's biggest cleansing organ - the liver - and drink an additional 1,5-2 litres of chilled water daily to supercharge your metabolism.

3. PLAN AHEAD

Hunger is the worst thing about trying to lose weight, so keep pangs at bay with a fridge full of healthy foods. And write a shopping list of everyth ing you need forthe week ahead before you hit the aisles to make it easier for you to stay on the diet wagon.

4. CUT OUT SALT

Sodium makes you retain water, contributing to a bloated belly, so go easy on the salt shaker when flavouring food. If you buy pre-packaged condiments to add flavour, look out for low-salt options.

5. EAT OFF SMALLER PLATES

The smaller the plate, the less you'll be tempted to eat, so downsize yourcrockery to ensure you don't overeat.

6. SLOW DOWN

Make a conscious effort to chew food properly. Eating slowly is a major part of the weight-loss puzzle, as it gives your body enough time to register fullness. It also takes the strain off your digestive system.

7. REST MORE

You're less likely to make healthy food choices when you're sleep deprived and sleep throws appetite-related hormones like leptlnand ghrelinout of whack.

10 WAYS TO STICK TO YOUR SUMMER DIET

1. Swim your way fit

It's important to stick to a healthy diet to whittle down your weight, but if you want to tone up those wobbly bits, exercise is key. Hot and humid days tu rning you off the gym? Trade in your regular workout for a refreshing morning swim, Alternate slow, medium and fast strokes to yield a greater fat burn than a boring old steady state swim.

2. Get your grill on

Barbecues and happy hours can easily undo many a healthy eating habit, but you can indulge, while minimising damage control, if you're savvy about it Make your own marinades, trim any fatty portions off meat and fill upon healthy grilled veggie kebabs and you'll slip into that bikini quicker than you can say 'cookouf'.

3. Enjoy fresh summer fruit

Nothing screams summertime more than a bowl of fresh, juicy fruit. So ditch the crisps and snack on cherries, strawberries and blueberries instead. With fab health benefits, summer fruit is high in antioxidants and low in sugar, so your waist will definitely thank you for it. Plus, according to a study by Harvard School of Public Health, eating berries three times a week can help heart health - bonus!

4. Set targets

Whether holiday o'clock is looming or you're a bridesmaid at your best friend's wedding, there's nothing like plain old pressure to keep you focused. Try giving yourself small, achieva ble goals, that you can cross off weekly, to help you stay on track.

5. Go slow

It's tempting to jump on the fad-diet bandwagon to lose those last few pounds, but there are more sustainable quick fixes. Try shaving 50 calories from each nneal by downsizing portions or swapping treats for a bowl of crudites and you'll be laughing.

6. Eat in season

Longer days often lead to late-night snacking. so instead of grabbing chocolate and crisps, make sure your fridge is stocked up with healthy seasonal fruit, Greek yoghurt and homemade ice follies.

7. Go shopping go cocktail crazy

Invest in a swanky new bikini to get you hotfooting it to the treadmill in time to hone your beach body. Then dig out your new purchase every time you feel the urge to skip the gym or gorge on a tub of ice cream!

8. Don't wouldn't cocktail crazy

Summer wouldn't be summer without an alcoholic beverage or two. but if you're watching your weight, you might want to sip carefully, as those alMoo-tempting cocktails are packed with calories. Ditch creamy cocktails for spirits with low-calorie mixers.

9. Dine out-don't pig out

We all relaxed,don'tfresco dining on warm evenings, but if you're eating out more than once a week, order wisely. Choose light meals I ike fresh g rNled fish with veg or sa lad, over a bowl of pasta, to help beat the bloat.

10. Get little help

Teaming up with a buddy is a lot more fun than going it alone and practically guarantees better results, according to a study by Stanford University. So recruit a friend with a sunny outlook to help keep you focused on your goals.

LEARNING TO LOVE VEGETABLES

Always been a meat eater but you’d like to go part-time vegetarian? Then make the flexitarian transition gradually and aim to:

START OUT SIMPLE

► Buy healthy, frozen vegetable foods: There are some fantastic brands now offering frozen food options such as vegetable patties and pumpkin falafel. Keeping these on standby will help if you’re rushed by giving you a quick foundation for or addition to a vegie meal.

► Add more protein: Throw some tofu, beans and nuts into meals like stir-fries, salads and soups for extra protein punch.

► Avoid cooking two meals: Make meals like casseroles or stir fries that you can adapt for your partner, flatmate or family by cooking their meat on the side and adding it before serving.

► Cut out hidden meat sources: Look for a cheese that uses vegetable-derived rennet rather than one from the stomachs of cows, and avoid foods with gelatin, which is meat-derived (Halal food varieties get around this problem).

► Modify favourite meals: Play around with meat-free versions of pasta or quiche or stews until you find some you enjoy. Or turn your favourite vegetarian side dishes into main courses.

► Do vegie versions of fast food: Make oven-baked chips using sweet potato, beetroot and potato drizzled with olive oil; have lentil or vegetable patty burgers instead of beef ones and a tomato and vegie pasta instead of spag bol.

STIMULATE YOUR TASTE BUDS

► Bake frittatas: You can constantly change the mix of vegetables and use any leftovers for breakfast or lunch as well.

► Widen your repertoire: Pick a vegetable each week that you rarely eat, such as artichoke or kale, and try new recipes that incorporate this ingredient.

► Spice it up: Make meals tastier by using mustard, vinegar (e.g. balsamic, cider), plenty of herbs (e.g. chives, dill and parsley) and spices (e.g. curry, chilli and paprika).

► Serve small two-course meals for variety: Go for a soup and salad, or a mini-stack of roast vegetables followed by a small bowl of mushroom and asparagus risotto.

► Try cuisines from different cultures: Look for vegetarian recipes that are Greek, Indian, Turkish, Moroccan, etc and enjoy new taste sensations and recipe ideas.

BE CREATIVE

► Keep it varied: Check out meal ideas on
blogs and websites. If you get bored you are less
likely to stick to your meat-free days.

► Re-think your snacks: Make mini vegetable balls and serve with tamari or whip up some dips like hummus or guacamole and serve with carrot, cucumber and celery sticks.

► Spin an old style: For example, go beyond different green varieties of salads and try salsas, bean or roast vegie salads and salads mixing lots of vegetables with a little wholemeal pasta or quinoa. With mashes, try broccoli or pumpkin or cauliflower with a little stock, not milk and butter, and top with a crumbling of goat’s cheese.

► Dress up your vegetables: Your taste buds will atrophy if you keep serving boiled vegies night after night, so mix it up. Bake sweet potato and top with a little pesto, add a tamari and orange juice sauce to beans topped with almond slivers and sauté or water stir-fry a mix of a couple of vegetables such as parsnip and pumpkin or zucchini and capsicum, then add a dash of oil and other flavours, like oyster sauce.

► Make vegetables boats: Stuff potatoes with beans and fill vegies like capsicums and tomatoes with a quinoa and vegetable mix. Use lettuce leaves like cups or bread. Scoop out the middle of cooked zucchini, add it to a rice mix of garlic, mushrooms and capsicum then refill the zucchini shells with the mix.

YOUR BODY ON TONING: ECTOMORPH, MESOMORPH, ENDORMORPH

Get striations just looking at a dumbbell, or can’t run for longer than 60 seconds? You can blame the type of muscle fibres you got in the body lottery. While speed defines the two main muscle fibre types, the differences impact everything from body shape to athletic potential. Slow-twitch muscle fibres (type I), for instance, typically dominate in ectomorphs – think endurance athletes like marathon runners. Sprinters, on the other hand, tend to have more fast-twitch fibres (type II). They’re more likely to be mesomorphs (you know, hourglass proportions with a naturally perfect muscle-fat ratio). Care factor? Your muscle fibre dominance dictates which fuels you use, when and how. Fast twitch fibres get their energy from glycogen reserves in the muscles and liver and glucose in the blood, while slow twitch fibres feed primarily on fat. The former doesn’t depend on oxygen, while the latter does.

ECTOMORPH

Your body is a perfect canvas for building muscle. With a fast metabolism and a low body fat percentage, your figure is made for strength and interval training. Your genetic make-up means you have a small frame, which means you can build muscle without looking like a tank. PT and owner of Sydney’s New Outlook Fitness Natalie Carter says a great way to utilise your DNA and achieve your best results is strength training.

“You need to do weights and resistance exercises three to four times a week. Incorporate dumbbells based on the weight that lets you feel pushed when you reach your final rep,” says Carter. Also do three to four HIIT sessions a week to maintain your fitness level. Great exercises, Carter says, include are mountain climbers, burpees, squat jumps, step-ups, tricep dips and bent over rows.

For ectos, Carter warns against excessive cardio, including long (over 5km) runs. It will “deplete and stress your body, leading to a gaunt appearance” by breaking down, not building or maintaining muscle. You can blame the stress it puts on your body.

A 1994 study published in Medicine and Science in Sports and Exercise found that levels of stress hormone cortisol doubled in participants by event’s end. Cortisol is notoriously catabolic, meaning it breaks down muscle protein.

As well as gym weight work, you’ll get great toning effects from yoga. “Yoga is a great way to increase your flexibility and also will help keep tone and strength through your body,” Carter says. Try different styles to find one that suits. “If breathing and a slower paced class is your idea of bliss, try Hatha. The more intense personality-type A may enjoy Ashtanga and those more meticulous individuals would be suited to Iyenyar.”

ECTOMORPH: TYPICAL TRAITS

+  Low muscle and low fat
+  Tends to be underweight, lanky, and skinny
+  Able to eat like a horse and never put on weight (fast metabolism)
+  Can tolerate carbohydrates well
+  Young appearance
+  Small bone structure and fine features
+  Tall and can present a hunched upper posture
+  Slow to gain muscle and struggles to keep it

MESOMORPH

Genes say you’re a natural athlete, with a high percentage of muscle in proportion to fat. Your physique is perfect for weight lifting and cardio.

Carter advises varying your weights workouts as your body is prone to fast adaptation. “Work on increasing your lifts and reps every one to two weeks (depending on how advanced you are). Even if it means you lift an extra kilo or push out an extra rep, you are constantly working on improving on your last session.”

Because you are naturally built for attaining a fit and toned figure, Carter says you should set individual PBs as you may be able to push further, and faster, than peers with similar fitness levels. “Giving your program a tweak (with the help pf a fitness professional) will ensure you meet your goals but push yourself to get into
the best shape of your life. Try a CrossFit or MMA class to imbue your life with fire and drive.”

For you, training needs to be all about coming out of your comfort zone and constantly striving to break records or try new activities.

To keep pushing forward, Carter recommends keeping an exercise diary. “Recording your workouts will give you objective feedback and makes planning to achieve your goals easier.”

MESOMORPH: TYPICAL TRAITS

+ High percentage of muscle to fat
+ Sporty and athletic body-shape (metabolism generally functions efficiently)
+  Does better on a protein, fat & vegies diet
+ Good posture, upright
+  Easily gains weight or loses weight
+ Hourglass shape
+  Strong lifter and efficient at sprinting events
+  Athletes generally possess this body type
+  Builds muscle easily

ENDORMORPH

Your body has a higher fat to muscle ratio, which means a key goal will be body recomposition. With the right fitness options, your physique can work in favour of body fat loss and muscle gain.For instance, your body will benefit markedly from cardio and is built for heavy lifting.

“Changing your body composition requires you to remove your excess fat stores and make room for more muscle. Your goal is less fat, more muscle,” Carter says. “Lifting heavy is a great way to achieve this goal. It sounds crazy, but all the fitness models include heavy lifting in their workouts and we all know how smokin’ they look.” 

Heavy weights will build muscle tissue, which will help you to burn more fat, and increase strength, meaning you can lift even heavier and boost metabolism more. 

“Try keeping reps between six and 10RM for three to four sets and include compound movements in your lifts, e.g. squats, deadlifts, pull-ups and push-ups,” Carter advises. Endomorphs are madefor interval training – think two sessions of 30 minutes every week.

“This will consist of 15 sprints of approximately 300 metres, with a 1 minute recovery of slow walking or even jogging (if your fitness is of a high level). You will continue to alternate between the two intensities. Loads of calories will be burnt and your fitness levels will soar.”

An interval-based workout will yield seismic benefits.

“You will continue to alternate between the two intensities, you’ll burn loads of calories and your fitness level will soar,” Carter says. For best results, continue to alternate between two intensities. “You are forcing your body to make greater adaptations to your oxygen uptake and are pushing your body out of its comfort zone.

“Our bodies adapt quickly to our increased fitness levels (cardiovascular) so it’s important to always add a further challenge to push the boundaries and gain further results.”

ENDOMORPH:  TYPICAL TRAITS

+  High fat to muscle ratio
+  Round (especially in the stomach region)
+  Has a hard time losing weight and body fat (slower metabolism)
+ Solid frame
+  Would do well as a power lifter or rugby (as long as they can move their weight around effectively)
+   Gains muscle easily
+  Stores fat easily

TECHNOLOGY IS REVOLUTIONISING HOW WE WORK OUT

Wi-fi and 3G re-imagined technology from something that ties us down to something that lets us log on on the move. Since tablets and cell phones became handbag staples, technology is well and truly  upwardly mobile. And since Silicon Valley types reconciled computers with common wardrobe items  – think watches and wristbands – we’ve entered what experts are calling the ‘era of the quantified self’ Now you can reduce your arvo tea, 10km run and even how much you toss and turn to a set of numbers  (which of course sync with your desky devices so you can geek out later).

There is, of course, the question of whether all this is just giving us more details in which to get bogged down. And there is a risk of confusing crunching your numbers with improving them (generating four pie charts won’t burn more fat). The exciting flip side is that, in the right hands, apps and online trackers can help you over hurdles, from getting out of bed for the gym to maintaining your resolve when results stall (or – gulp – slide).

A Rackspace study of Australians who use wearable technology found overwhelming belief that on-person  tools boost health and fitness. Whether you are out to lose weight, run a marathon or even give up the gaspers, there’s a device – if not an app, virtual coach or online community – claiming to help you do it. 

So how do you choose the tech that will tap into your intricate psyche and lifestyle?

Motivation 101

Motivation, says fitness guru Craig Harper, is what gets you started to achieve your goal, but it’s commitment that sees you follow it through.

“For most people motivation is a temporary emotional state – it comes and goes and is inherently unreliable,” says the Melbourne-based trainer and motivational speaker of 20 years.

To stay on track it’s best to redefine your non-negotiables, he says. “Ask yourself what needs to happen to achieve your weight, health or fitness goal that is non-negotiable. Something that you can do all the time; not something that you just do when you’re in the zone, feeling motivated or on a program.” And, before you turn to the latest high-tech fitness tool designed to help you across the line, try to work out what is driving you to change in the first place. Are you approaching or working towards a goal that will bring you comfort or make you feel great? Or is fear or wanting to avoid a situation that is painful spurring you on to take action? Understanding more about yourself will increase your desire for overall wellbeing, plus the likelihood that your action plan will be fulfilled.

Use tech right

Fitness gadgets and gizmos can be a great way to track your progress – and we all survive on progress, says principal sport psychologist Daniel Dymond of Melbourne’s Performance and Sport Psychology Clinic. When your smart phone is gleaming back results that show you’ve lost a few hundred grams this week or run a few minutes faster than last week, you can’t help feeling revitalised.

“The great thing about technology is it’s objective,” says Dymond. Strava doesn’t know if you’ve had a dog of a day or a lousy night’s sleep. If your data shows a solid workout, it can be just the reality check you need to snap yourself out of your funk.

But, it’s how you use the feedback from your device, app or online community that really matters to your motivation, says Harper.

Online tools can be as valuable or as worthless as you make them. Use data and feedback to keep track of your developments, but try to avoid getting too caught up in the numbers game. Relying too heavily on technology can see you externalise control over what it is you are trying to achieve.

Sydney clinical psychologist Louise Adams works with many clients who develop unhealthy fixations with numbers, particularly in relation to weight loss. “Any kind of technology that is monitoring calorie intake or calories burned for example, creates an obsession with numbers, which is at the heart of a lot of eating disorders,” explains the head of online wellness program Treat Yourself Well. “I find that not only dangerous and disrespectful,but really promoting obsessive behaviour rather than a relaxed attitude about food and our bodies.”

Choose wisely

Three things to remember when
picking the right tech tool for
your fitness mission:

Define your goal

The technology you select must not only match your goal – a running tracker for a marathon mission – but also allow you to set a realistic time frame in which to achieve it, says Dymond. Training for a foot  race or losing 10 kilos should be considered long-term goals, he says. And remember, it’s natural for your motivation to come and go along the way, so don’t log out just yet.

Put it in context

Apps, online communities and virtual coaches are objective and often only offer generic plans and programs. The risk? You set unrealistic and unsustainable goals for in which to achieve it, says
Dymond. Training for a foot race or losing 10 kilos should be considered long-term goals, he says. And remember, it’s natural for your motivation to come and go along the way, so don’t log out just yet.

Put it in context

Apps, online communities and virtual coaches are objective and often only offer generic plans and programs. The risk? You set unrealistic and unsustainable goals for yourself. Try to find a tool that allows you to register as much personal information as possible to create some context to your task. A good example, says Harper, is MyFitnessPal, a personalised online food diary and activity log.

Know your personality

There is little regulation when it comes to fitness tools, which makes knowing your personality – and more so, how thick your skin is – vital when it comes to making your tool work for you, says Adams. She warns against using sadistic apps such as Carrot-Fit, which shames you into taking action with feedback like: ‘Get your flabby body moving, meat bag!’ “Try to select things that treat you with respect. The way to motivate is not through self-hatred, it’s through self-kindness and desire for wellbeing,” she says.

PROTEIN PUNCH: Move Aside Macadamias, Step Down Walnuts... The Stage Is All Yours, Almonds!

AH, THE HUMBLE ALMOND, a staple in our snack drawers and an all-rounder found in every trail mix. They’re awesome for topping up our vitamin E, fi bre, magnesium and  protein. Now new studies from the Institute of Food Research in the UK and the Policlinico Universitario in Italy have discovered  powerful antioxidants in almonds can help ward of   viruses  and support a strong immune system, which means they’re an  awesome fl u fi ghter in winter. They’re also linked to preventing  colon cancer, cardiovascular disease, reduced cravings and  increased life expectancy. So up your almond intake with our top  three ways to sneak a little of the nut’s goodness into your day.

Activate!

According to nutritionist Dayne Crocker, almonds make for a good arvo boost (he also scof  s a handful before he goes to yoga). The Twitterverse may have had a laugh at  celebrity chef Pete Evans’  activated almond diet in 2012, but Crocker says activating  them unlocks digestive  enzymes, vitamins, minerals  and essential fatty acids  needed for our body to break  down protein and absorb  essential nutrients. And you  can easily make them at home.

Simply soak almonds overnight in filtered water and wash them. Try this:  For a fresh spin on trail mix, Crocker suggests mixing a cup of almonds with  a splash of extra-virgin coconut  oil and a sprinkle of a spice, like turmeric or cayenne pepper.  Throw in some dried apricots,  raisins, dried cranberries, shaved  coconut, sun? ower seeds, pumpkin seeds, then toss.

Daily grind

The Institute of Food Research has found finely-ground almonds contain prebiotic properties that  help boost digestive health by increasing levels of benefi cial  bacteria in your stomach. Crocker says ground almond  meal will give you a pretty good dose of daily RDI dietary fibre, protein and minerals we generally can lack.

Try this:  WF Healthy Chef Teresa Cutter recommends using almond meal to make  a healthy chicken schnitzel. Her recipe is a cinch: Add 2 tablespoons of finely chopped parsley, 1 tablespoon  of corn fl our and the zest of  1 lemon to 1 cup of ground  almond/almond meal, coat  2 chicken breasts in 1 beaten  egg and roll chicken into  the mix. Pan fry for 2-3  minutes each side, or until  golden, for a healthy take  on a pub favourite.

Drink it

You don’t need to be lactose intolerant to enjoy almond milk. Not  only is it a delicious nutty alternative to traditional dairy milk, it’s packed full of added nutrients. Almond milk has high levels of magnesium as  well as essential fatty acids (which keep your heart in  shape) and contains fl avonoids  (to help lower cholesterol and blood sugar levels). The added bonus? Almond milk is rich in vitamin E, a powerful weapon in combatting acne, according to a study in Clinical and  Experimental Dermatology. We’ll drink to that!

Try this:  Mix 250ml almond milk, one banana, a handful of  blueberries and a tablespoon  of chia seeds in a blender for a healthy smoothie to kick-start  your day. Or drink it any time of the day.

3 STEPS TO ACHIEVING NUTRITIONAL NIRVANA

A new spin on salad

When do healthy greens—whether from a popular chain or a DIY salad bar—become unhealthy? When they are mixed with extra-large portions of too many toppings. To enjoy a veggie-based bowl that’s also a balanced meal, begin with a foundation of dark greens, grab some tongs and start building.

1. Pick a protein

Some salads are loaded with chicken, bacon and cheese—too many sources  of extra fat and calories.  One protein is all you need. You can have a serving of meat, fish, beans or cheese. Place a 3-ounce portion  (about the size of a deck of cards) on your greens.

2. Add crunch

People who embrace a salad-a-day habit are more likely to meet their need for important vitamins,  including immunity-boosting C and E, according to research in the Journal  of the American Dietetic Association.  To get the best healthy boost, stick with crunchy toppers like celery,  peppers, carrots and cukes. Skip  croutons, noodles and tortilla strips.

3. Have a little fat

Monounsaturated fats help you absorb carotenoids found in veggies like spinach and carrots, which are  important for eye health, suggests recent research from Purdue University  inWest Lafayette, IN. Instead of  traditional oil, try one of these: 10 olives, ½ oz nuts (12 almonds or 7 walnut  halves) or ¼ avocado. Each of these is the fat equivalent of 1 to 2 tsp oil.

BETTER CHOICES WHEN DINING OUT

BREAKFAST

We lean toward Chick-fil-A because of its clean, white packaging, the chicken that's notoriously lower in fat than most places' beef patties and its sparkling playgrounds. Don't be deceived. You can do just as nrtuch damage here as you can at McDonald's.

When you compare Chick-fil-A's Chicken Biscuit (440 cal/17g protein/47g carbs/20g fat/3g fiber/1240mg sodium) to McDonald's Southern Style Chicken Biscuit {410 cal/17g protein/41g carbs/20g fat/2g fiber/1180mg sodium), you can see there's not much difference. If you are a woman watching your waistline, this could be as much as a third of your day's caloric budget.

Instead, pick Starbucks' Egg White, Spinach and Feta Wrap (280 cal/19g protein/33g carbs/lOg fat/6g fiber/830mg sodium), and keep it light with black coffee. I've found at Starbucks that the longer the drink name, the more sugar it may contain. Grande tea? Zero sugars, Grande brewed coffee? Zero Sugars. Grande Caffe Vanilla Light Blended Frappuccino®? 39 grams of sugar.

SNACK

It's tempting to grab for anything within reach when your blood sugar drops between lunch and dinner. Have a healthy choice ready to go. Instead of a single scoop of Baskin-Robbins' Cherries Jubilee with 240 calories and 12 grams of fat per 4 oz, scoop, pick up the same size, satisfyingly flavorful TCBY Mountain Blackberry fat-free frozen yogurt for just 80 calories.

LUNCH

You've only got an hour, so you pop into Holiday Deli & Ham with a friend and aim directly for the salads. You decide upon the seemingly innocuous Asian Chicken Salad (833 ca!/47.6g protein/49.8g carbs/53.3g fat/12g fiber/555,2mg sodium), when the better pick would actually be the Strawberry Mandarin Salad 4238 cal/8,3g protein/30.4g carbs/11.9g fat/8.3g fiber/24,4mg sodium). Watch for hidden sodium in salads and breads. Asian-style foods are often prepared with loads of soy sauce, which means a heavy dose of sodium.

DINNER

It's time to connect with the family for dinner after a busy day. The kids want to go to some place with crayons and coloring sheets, and you don't want to cook. Instead of Red Robin, where the specialty burgers average 1100 calories, 50 grams of protein, 50 grams of fat and more than 60 grams of carbs, stop into local favorite Huey's (now in Germantown), and guiltlessly enjoy a Heart Healthy Low Fat Huey Burger with a side salad (500 calories/32g protein/9g fat/40g carbs).

WORK YOUR CORE

Strengthen your muscles and develop your flexibility at Focus Pilates' Fundamental Reformer classes.

Pilates is the perfect workout to train your body’s “powerhouse” muscles – those in your abdomen, lower back, hips and buttocks. A resistance exercise, Pilates strengthens and tones this core zone,  giving it a more sculpted look while improving your posture and flexibility. Mat Pilates uses your body weight to create resistance, but in reformer Pilates, you rely on a reformer machine, which uses a system of pulleys and springs for resistance.

LEARN THE BASICS

Focus Pilates offers three fundamental reformer pilates classes to introduce you to reformer Pilates. These classes are designed to develop your body’s core, improve coordination and postural alignment, impart proper breathing techniques and build flexibility and strength. You will also learn how to use the reformer machine correctly so that you get the most out of it. You’ll find that this machine is less intimidating than it looks – exercises are usually done sitting, lying down, kneeling or standing on the innovatively designed gliding carriage.

A GOOD STRETCH

Strength and flexibility are important for staying in great shape, so improve those qualities as well as your coordination and balance, in Amore Fitness’ StretchFit Class.

You stretch before you work out, but did you know that stretching can be a workout on its own? Stretching offers a host of benefits, from strengthening and relaxing your muscles, to improving your coordination and creating a better sense of balance. Besides allowing you to perform better during workouts, stretching also  boosts your y  exibility, so you can move with grace and confidence.

STRETCH IT OUT

Amore Fitness offers a StretchFit class that’s perfect for everyone, including beginners. This class fuses unique multi-regional stretching exercises and breathing techniques to give you a stronger, more flexible body and a serene mind. You will achieve a greater range of motion for everyday activities, and will feel more confident as a result. You’d be surprised by how much this gentle workout can improve your overall w  tness. It is an easy way to trim down and tone up too – just one hour of StretchFit can help you
burn about 250 calories!

THE SEAFOOD DIET

Shrimp, crab and mollusks are great choices that support lean muscle mass while helping to reduce body fat.

You know your old uncle’s joke: “I’m on a seafood diet … I see food, and I eat it.” And his physique bears out this philosophy. But seafood may be an ideal protein choice for women trying to maintain muscle tone while cutting calories to lose body fat.

Many forms of shellfish provide a large amount of protein in an 8-ounce serving, and they often do so with far fewer calories than land-animal protein sources. Eight ounces of chopped, skinless, roasted chicken breast contains about 370 calories and 70 grams of protein (8 grams of fat); the same amount of 90 percent lean ground beef contains 490 calories and 59 grams of protein (27 grams of fat). One of the advantages of these seafood choices is that they provide the right amount of protein (at least 40 grams) that you need for a meal while dieting and keeping calories low.

Without getting into a lot of biological complexity, the forms of shellfish we’re referring to can be divided into two categories: crustaceans and mollusks. Crustaceans include shrimp, crab and lobster, while scallops, oysters and mussels fall into the mollusk group. When it comes to dieting, fish get lots of love for their high-protein and low-fat content (including tuna, tilapia and many others). But shellfish should have a place at the table, too. They provide unique nutrient profiles, and they’re virtually devoid of carbs (scallops and mussels aside) and dietary fats (oysters and mussels aside). That, by the way, makes them very high in protein content, per calorie.

When you’re going low-carb, you can even af  ord to add a pat of butter to make these delicious treat meals even more savory. A pat of butter contains 36 calories and 4 grams of fat. So whether you’re trying to reduce body fat, increase lean muscle or both, you should consider incorporating more seafood into your program.

3 SECRETS TO MAINTAIN WEIGHT LOSS

Make sure you don’t pile on the pounds with our top tips

1. PLAN YOUR MEALS

At the beginning of each week, plan your week’s meals to help you stay on track. Put the list up on your fridge and stick to it.

2. STAY FOCUSED

Have a healthy role model like an athlete, celeb or friend in mind when you’re preparing meals and exercising to help you keep your focus.

3. RECRUIT A DIET BUDDY

Surrounding yourself with like-minded friends will help you reach your ultimate diet goals. Organise healthy lunch dates and schedule in exercise sessions to help keep you motivated and on track.

THE SMART WAY TO LOSE WEIGHT

Try carb cycling, this year’s easiest diet, and watch the fat melt away

When you’re striving to shed excess pounds, carbs are usually the first thing that comes of the menu. The good news is that with our three-week plan, you can have your carbs and eat them too! Yes that’s right – you can still indulge in bread, pasta and your other favourite carb-laden treats and still lose weight –the key is simply to eat the right amount at the right time. Carb cycling, which is tipped as the next big thing in weight loss is not about banning food groups or counting calories, but about eating smart to achieve your diet goals.

SO WHAT IS CARB CYCLING?

As the name suggests, carb cycling involves alternating high-carbohydrate intake days with low-carbohydrate intake days to build muscle and burn fat without depriving your body of nutrients or energy. Eating in this way also helps to lower levels of the blood sugar balancing hormone insulin, which controls food cravings and weight gain and regulates the appetite hormones leptin and ghrelin as well as thyroid hormones T3 and T4, which are the master hormones of the metabolism. Carbs are an important macronutrient group so it’s a big mistake to ban them when dieting. Sure, you’ll drop pounds initially, but your weight loss will eventually plateau as your metabolism slows. Carb cycling helps to program your body to use fat as its primary energy source, preventing a metabolic slow down and helping you get the results you’re after. Experts at University Hospital in South Manchester found that following a low-carbohydrate diet two days a week helped to reduce weight and insulin levels more than a standard calorie- restriction diet. Sounds good to us, where do we sign up?

On this plan we recommend you follow two days of low- carb meals followed by one day of high-carb meals, on a day that coincides with an intense workout. This pattern should be repeated over 21 days. The idea is that by loading up on carbs on high-carb days you’ll restock glycogen reserves and your body will be primed to support an intense workout. Your high-carb day will also rev up your energy levels, speed up your metabolism and recharge your fat loss! In addition, not only will keeping your carb intake high on the days when you need it most give you more energy to nail those workouts, but timing your carb intake carefully will maximise results and prevent muscle breakdown ensuring consistent results. We’ve done the hard work for you and calculated the best kind of carbs in the right quantities needed to keep your system guessing, meaning you get the body you want without any unhealthy shortcuts.

WHICH CARBS ARE BEST?

Not all carbs are created equal. On this diet we recommend that you ban all white, re?ned carbohydrates such as white bread, potatoes and white pasta in favour of complex carbohydrates such as brown rice, porridge, quinoa, sweet potatoes, oats and rye bread. These carbohydrates are low on the glycaemic index, (a scale by which carbs are ranked for their ability to stabilise blood sugar levels). Low-GI foods don’t cause spikes in your blood sugar levels which means they keep you feeling full and slash your risk of type 2 diabetes.

Our 21-day diet plan and complementary workout is a powerful fat-fighting tool that will help you lose up to half a stone in just three weeks.

CREATINE: MVP OF SHORT REST

Creatine should be part of everyone’s supplement stack, but if you’re interested in using shorter rest periods to sharpen your physique, it can be even more valuable. Since the power to bang out reps is explosive in nature, the primary fuel source for muscles is phosphagen - the collective name for adenosine triphosphate (ATP) and creatine phosphate (CP).

As a set wears on, phosphagen falls off, depleting completely in about 20 seconds and sending your body on the hunt for glycogen to complete the set. But, luckily, this energy store replenishes very quickly - also in about 20 seconds. As you complete more sets, though, your phosphagen levels begin to wane. This is where creatine comes in. Supplementing with creatine keeps this fuel source peaked longer, meaning more power on successive short-rest sets.

While any form of supplemental creatine will be beneficial, newer research is showing thatcreatine hydrochloride is absorbed much better by the body - about 50% better than creatine monohydrate - making you stronger for longer periods during each workout. With any form of creatine, you should aim for a dose that delivers 3-5 grams both pre- and post-workout.

Strengthen Your Resolution Muscle

To succeed in your ‘happy success journey’, you must ontinue to challenge yourself and take real action in our life. It’s a simple and efective process as long as ou encourage your mind to commit to the prescribed act ons. ou can and you will do it. Your attitude controls your training discipline and results. And YOU CONTROL YOUR ATTITUDE!

Okay, now that we are all on the same page here, let’s examine some efective techniques to keep us going stronger, longer.

VISUALISE PERFECT PERFORMANCE
Accredited sports research has shown that athletes who visualise the details of their speciic physical goals perform much better than those who don’t! To really fortify and multiply your progress and achievement at every level, you must visualise every aspect of your training.he best time to do this is at night as you lie in bed before you go to sleep.

Close your eyes and imagine yourself performing your favourite exercises in intricate detail. Actually visualise yourself doing many push-ups or squats – see and ‘feel’ every millimetre. It sounds simple, but it actually takes mental ability and dedication. Test how many ‘push-ups’ (or any exercise) you can do in your mind before you lose focus. Always try to ‘better’ your last performance.

In training to break various world records I always graphically visualised every aspect of the task ahead of me, especially in regard to the most diicult elements which seemed beyond my physical capability at the time. But don’t just take my word for it, simply watch any Olympic gymnast before they begin their loor routine; you can actually see them thinking and visualising every single element, move and technique they are about to perform. Of course, the truth is that they have already visualised it to perfection thousands of times before, creating rock hard psychological capital that will accurately inform their every muscle.

Celebrate all your hard work so far by doing something special for yourself. Book in a massage or go have a spa or sauna. Do something you wouldn’t ordinarily do so you will remember the moment.

BE SPECIFIC

If you want to succeed in anything, being vague is never okay. You must be very precise about what you want to achieve. If you are too unclear when formulating your goals then it will be diicult to know when you are making achievements. Your goal should describe your desired end point.his needs to be very clear in order for you to know when you have got there. Start a training blog so you can set goals and document your progress.

MAKE IT MEASURABLE

Size matters. You must be able to measure the progress you are making. Ask yourself: How am I progressing? Who else can you consider asking for feedback? Can you ask a friend or family member to check in with you? Listen to your instincts; what does your gut feeling tell you? How could you change the way you are working to ensure greater efectiveness? Remember, you must continuously assess and reassess your milestones.

CELEBRATE YOUR DAILY WINS

Celebrate your training ‘wins’ every day. Every step, every push-up, every completed session is a genuine win for your mind and your body. Especially if you do one more rep or inish one second quicker. Punch the air after your session and yell “YES!” You are also entitled to think very loudly in your mind ‘I am so freakin’ awesome!’ You may also think this and even verbalise it in the shower every morning, so long as you stick to your plan! With each passing day of training success, praise yourself!

BE REALISTIC

Go for gold, but don’t go for the impossible! Ensure your goals are realistic and achievable. You may need to adjust the method you are using to work toward your goals. But be careful; this is not your excuse to water down your ambitions. Don’t be timid, just check with yourself that your plan is possible.

WIN!

By staying true to your dreams and completing your training program you will be the winner; you will make it happen. You will create genuine personal pride and self-esteem; this is priceless, but yours for the taking. Now go for it and discover how wonderful and satisfying life can be when you take control.

THE SOY REVOLUTION

Past generations obviously had no idea about the versatility of the humble soya bean, but fortunately, modern scientists have come to the rescue.

It was the 1980s when the fermented soya bean buddies of tofu and tempeh first  announced themselves to hip health buffs and vegos and were heralded as the new  saviours from the East.

It seemed that the phyto-oestrogen  properties could protect against breast and prostate cancers and relieve menopausal symptoms, and early studies, combined with the fact that there are lower incidences of these cancers in Asian countries than the West, backed it up.

But Asian countries eat their soy mostly in fermented form, not in the mass-produced forms that have now snuck under the cloak of brightly coloured wrappers throughout the West.

“Soy protein isolate, soy isoflavones, and textured vegetable protein from soy and soy oils are finding their way into thousands of processed foods,” says Pollan. You’re now likely to find soy products in sauces and spreads, cheese, biscuits, breakfast cereals, pastries and soupsadding flavour, bulk or texture. In America, 75 per cent of the vegetable oils consumed come from soy. Australia is fast catching up.

Health authorities have now judiciously backed away from soy’s anti-cancer claims, with many now saying that such massive consumption may actually have the opposite affect. The jury is still well and truly out – history has never experienced soy consumption at such levels.

Soy has also made big inroads into the weight-loss industry via slimming bars
and weight-loss concoctions. The problem is that soy products contain nasties, unheard of in our grandparent’s time, called obesogens.

Obesogens – also found in the plastics of food packaging, pesticides sprayed on food crops and high fructose corn syrup – are endocrine disrupters that hijack the regulatory system that controls body  weight, potentially leading to increased appetite and fat production. Some studies horrifyingly suggest that obesogens may even be capable of reprogramming stem cells to become fat cells.

EAT FAT TO LOSE FAT

You eat clean all week, so what’s the harm in trading the turkey burger for a Double Whopper on Friday night? You’ll find it much tougher to get back on the healthy track on Monday because science shows that foods high in saturated fats can impair your good judgment – for up to three days! The study published in the Journal of Clinical Investigation found that short-term exposure to foods like beef, butter,full-fat cheese and milk, which all contain a type of saturated fat called palmitic acid, turns off the pathways in your brain that make you feel full. Your brain essentially gets hit with a cascade of fatty acids that causes resistance to your appetite-suppressing hormones, leptin and insulin.“You end up eating more of these foods, which can lead toweight gain,” says study author Deborah Clegg,PhD,RD. Simply put, you’re not being told by your brain to stop eating.“If you eat a steak today and a pizza the next day, followed by more high-fat foods, do not rely on feeling full the following day!”explains Clegg. “You will feel hungrier, and you won’t stop eating before you get the ‘full’feeling because your brain has the fats that are blocking you from feeling full.”Scary,yes, but there’s a lot you can do to short circuit this mind-muddling effect.

WHAT YOU CAN DO

Look to healthy fat foods as your best pre-emptive strike against weekend cravings. Foods such as natural peanut butter,

seafood,nuts and avocados contain oleic acid,an unsaturated fat that several studies have shown to have quite the opposite effect of palmitic acid: You feel full faster and stay full longer between meals. A diet that’s rich in healthy fats is also associated with lower risks of heart disease and breast cancer(case in point: The Mediterranean diet).Going back to the impact on your brain,healthy fats have long been linked to sharpening your mental acuity, allowing you to better focus on your stay-slim efforts at the gymand on your plate.

SIMPLE FAT SWAPS

In sandwiches: Instead of mayo, add a slice or two Of avocado or mash it up and use as a spread. Or use hummus, a bean-based spread made with olive oil.

On salads: Nix the cheese and bacon bits and use fixings such as sliced toasted almonds or chopped walnuts.

In cereal: Replace whole milk with soy- milk,and top it off with a tablespoon of raw almonds or walnuts.

In stir-fries: Don’t use cooking oils that are high in saturated fat and trans fats such as vegetable oil or palm oil. Opt for a small amount of canola or olive oil.

The take-home message is to not rely on feeling full fromfoods high in satu- rated fat but instead, count on healthy fats to do the trick. Good-bye cravings!

THE BEST FOODS PROBABLY YOU'RE NOT EATING

Millet

Sore from the gym? This humble grain is packed with muscle-easing magnesium. “Magnesium may also  benefit those with asthma, high blood pressure and migraines,” says nutritional  therapist Stephanie Ridley.  Plus, millet’s fibre content is great for steady blood sugar  levels and a happy, healthy  tummy. “It contains insoluble fibre, which helps clear toxins from the gut, preventing  them from being reabsorbed  into the bloodstream,” says Ridley. Eat it: Cook with hot water and cinnamon for a healthy wake-up call.

Goldenberries

The golden child of the Incas, this juicy South  American fruit is known for  its fat-burning properties  and high levels of vitamins  A, B and C. These sweet  berries almost taste like  dried apricots and are great  for healthy skin and eyes, memory and metabolism. Eat it: In trail mix.

Cacao nibs

Like chocolate but way better for you, cacao is a rich source  of antioxidants. It boasts iron,  calcium, potassium and vitamins A to E, and unlike  most choc treats, it’s also good  for skin (score!). Research in  the Journal of Nutrition found  women eating cacao nibs daily  reported smoother, more  hydrated complexions. Eat it: With muesli or natural yoghurt.

Baobab powder

The dried flesh of the fruit from baobab trees,  this tangy powerhouse  is packed with goodness  including crazy-high levels of vitamins C  and B6, calcium, fibre,  iron, magnesium and  potassium. Wowzers! Eat it: In a smoothie or on your cereal.

Red rice

Earthy in colour and taste, red rice is grown in the rich soil of the  Himalayas. It still has its bran and  germ, making it super-high in fibre. Key antioxidants, B vitamins and fatty acids mean this rice is seriously  awesome at keeping your digestive system and heart healthy. Eat it: In a salad or stir-fry.

Black beans

It’s the super-legume! Black beans help to normalise your bowel  movements, lower cholesterol,  control blood sugar levels and keep you at a healthy weight,  according to the Mayo Clinic.  They’re packed full of fibre, and they’re high in protein and  antioxidants. That’s a lot of  nutritional bang for your buck.  Eat it: In any kind of hearty casserole, soup or stew.

Algae

It may not sound appealing, but algae, like seaweed, is  nutrient-rich and may protect  against a range of diseases. Ignore ideas of pond scum and  try these algae supplements for your fix: “Spirulina contains  protein and antioxidants while chlorella has detoxification  properties,” Ridley says. Eat it: Sprinkle powders  into smoothies, veg juices or  salads or try a tablet form.

BELLY FLOPS - THE FITNESS MYTHS THAT COULD BE TO BLAME FOR THE BULGE

IF THERE’S ONE PLACE

Most of us don’t want to wobble, it’s our stomachs. Quick to store up  and stubborn to shift, most women  know the frustration that excess tummy fat can bring. No matter how many diet  tricks and fitness kicks we try, it seems to be a cruel fact of life we can do  nothing about. Or is it? Could it be  we’re just following the wrong rules? It’s time to wise up about the fitness myths  that could be to blame for the bulge.

MYTH #1: ‘ALL FATS IN FOOD CAUSE BELLY FAT’

Busted! It’s true that fatty food can be very high in kilojoules  and a big contributor to belly fat, but  there’s a distinct dif  erence between good fats and bad ones. Good fats, in  moderation, provide your body with the  energy it needs to function properly, whereas baddies will only clog your  arteries and make you, well, fatter!  Find good fats (lower in saturates) in nuts, avocados and oily fish. Cut  down on bad fats (higher in saturates) from vegetable oil, butter and cream.

MYTH #2: ‘DOING LOTS OF AB EXERCISES EVERY DAY  WILL GET RID OF MY TUM’

Busted! Sadly, it doesn’t matter how hard you  train your abs, if there’s a thick layer  of fat over them, you just won’t see the six-pack. To lose body fat, try compound  exercises – which involve more  than one muscle (try squats, lunges, push-ups) – combined with  interval training for a cardio blast.

MYTH #3: ‘YOGA ISN’T A FAT-BURNING EXERCISE’

Busted! The right kind of yoga – one  focusing on building strength,  such as vinyasa flow – is a great  fat blaster. You’ll also tone up, gain flexibility and work your core muscles. So many bonuses!

MYTH #4: ‘LONG-DISTANCE CARDIO IS THE BEST FOR BURNING FAT’

Busted! Wrong again. Long-distance cardiovascular exercise, such  as marathon training, actually  increases levels of the hormone cortisol in your  body to such an extent it can  encourage fat gain. Of course,  if you’re regularly running long  distances, you’ll be burning of    huge kilojoules and, as long as you  don’t eat them all up again, you’ll  lose some fat. But if you want to burn  it of    in a time-ei   cient, safe way that  reduces the risk of injury, try interval training for at least 20 minutes.

MYTH #5: ‘WORKING IN THE “FAT-BURNING ZONE” WILL SLIM ME DOWN’

Busted! The ‘fat-burning zone’ is a myth. There is a zone of activity in which your body  uses fat the most for fuel, but this doesn’t equate with more fat being burnt of   . Why would it be ‘better’ for  your body, and for fat loss, for you to work less hard in the ‘fat-burning zone’ than you would in the more  intense ‘cardio zone’? Bottom line: the harder you  work, the more fat you’ll lose. Heart-rate training  is a much better method of gauging intensity.

MYTH #6: ‘DRINKING DIET COLA AND COFFEE WILL SPEED UP MY METABOLISM’

Busted! No, it won’t stop you eating too much. Instead, you’ll probably just make up for the ‘saved’ kilojoules later in the day. Diet drinks are full of artificial sweeteners and toxins that can cause bloating, while coffee disrupts insulin levels and makes you crave sweet things an hour or so later. Cut them out!

MYTH #7: ‘EATING LESS OFTEN WILL HELP ME LOSE FAT’

Busted! If you’re trying to lose fat, this  is the worst thing you can do. Ideally, you should eat five to six small meals a day, with a portion of protein  in each one to keep your  metabolism stoked  and burning without  overloading. If you’re  often out to dinner, try to  eat three balanced meals  a day with two healthy  snacks in between.

MYTH #8: ‘IT’S NOT MY DIET, I’M JUST  REALLY UNLUCKY’

Busted! Erm, sorry but  this one just  doesn’t wash. While people  have a tendency to store fat in
different places, it’s still possible to get it of    with the right  nutrition and exercise regimen.  In particular, the love handles  at the sides of the belly are  associated with a diet heavy  in refined carbohydrates (such  as white bread and white pasta)  and refined sugar (biscuits,  cakes, chocolate and all the  sweet, yummy things we love).

MYTH #9: ‘FAT-BURNING PILLS WILL FLATTEN MY STOMACH’

Busted! Most fat-burning  pills are stuf  ed  full of caf  eine, which may boost  your metabolism a tad, but  there’s an inevitable and usually hideous comedown. If you are going to take some  anyway (can we say again that it isn’t a great idea), be wary of the ingredients and do your research first.


MYTH #10: ‘LIPOSUCTION IS THE ONLY BACK-UP PLAN’

Busted! Maybe, if you’re prepared to go  under the knife for fairly small  returns. There are far more sensible, long-term,  safer (and cheaper) ways of losing fat, like following  the other tips on this page. A healthy lifestyle,  including a good diet and regular exercise, will  slowly but surely take that fat off for good.

10 WAYS TO GET SLIM WITHOUT THE GYM

1 Join the dark side...

When it comes to chocolate, that is. It’s much harder to munch your way through a whole block of good-quality dark chocolate (we’re talking at least 70 per cent cocoa solids, or 85 if you can hack it) than  the milky stuf    – which means you’ll ration it better. Plus, while the kilojoules may be the same, the dark stuf  is low in sugar and high in healthy monounsaturated fats and antioxidants known as polyphenols.  Yep, that means this sweet treat is de? nitely doing your body good.

2 Mess about

It might sound a little silly, but being childish can be really good for your body  – so make like a kid and get to the park. A kick-around with a soccer ball, basketball  sesh or impromptu Frisbee game are all  activities that are perfectly capable of burning kilojoules, raising your metabolism  and leaving you smiling from ear to ear.

3 Pump up the volume

Whether you’re outside walking or inside  doing the housework, blasting some of  your favourite tunes is a sure-fire way to  max your motivation, get you moving
faster and burn more kilojoules. Invest
in a new iPod, compile an upbeat playlist,
and let the music get you going.

4 Rope in a hot bod

Looking for a cheap piece of workout kit  that of  ers excellent value? Step away  from the Ab Blaster and pick up your old  skipping rope. Not only does a skipping  rope cost and weigh next to nothing, it  also provides an intense, time-ei   cient cardio workout that you can do pretty  much anywhere. Just ask Rocky Balboa.

5 DITCH THE DAIRY

If you down a large latte every morning, your daily  cuppa could be adding extra  weight. The average adult  doesn’t need that much milk – you can get more calcium  from leafy green veg – plus,  milk has a sugar called  lactose in it, which makes  it high in carbs (yep, even  skim milk).  Time to  develop  a taste for  long blacks.

6 Skip low fat

Don’t waste money on ‘low-fat’ snacks such as cereal bars or skinny mui   ns – they’re  overly processed, packed with sugar and guaranteed to leave you ravenous in half  an hour. Eat more protein, such as chicken  or fish, with your meals instead. It will keep you fuller for longer, saving you money on diet snacks that don’t of  er any benefits.

7 Use your own body weight

One of the most ef  ective weight-training tools around is your own body. It’s free,  open all hours and provides awesome results. Perform 20 of the following  moves back to back and see how you feel:  burpees, push-ups, jump squats, lunges and narrow push-ups. Out of breath yet?

8 Get fit on your commute to work

Make a conscious ef  ort to move more in your daily routine: try taking the stairs  rather than the lift, walking to meetings  or going for a quick stroll on your lunch  break. Even better, leave the train or bus  ticket at home and try jogging, cycling or  walking to work each day. Then go treat  yourself with all the cash you saved!

9 Eat smarter

It’s not easy, but if you’re absolutely  determined to trim down, then cutting  out alcohol and re? ned sugar is the  fastest way to lose body fat – look to  supermodel Rosie Huntington-Whiteley  or the awe-inspiring Beyoncé for evidence. Struggling to curb your sweet tooth? Plan your healthy meals in advance and  pack lots of nutritious snacks such as raw  nuts, natural yoghurt and boiled eggs so  you’re not tempted to dip into the office lolly jar. Combined with your new gym-free exercise tricks, it’s a total winner!

10 GET A PUP

Okay, okay, getting fit shouldn’t be your first reason for becoming a dog owner,  but if you’ve been umm-ing and ahh-ing for a while, it’s a good incentive to make a date with the RSPCA. Dog walking helps you keep active all year round, whatever the weather, because it’s not only yourself you’re letting down if you feel too lazy to go out, it’s Rover, too.

DETOX DIETS MYTHS VS REALITY

Turn that message 180 degrees and think again: Your body is an amazing filtration machine, and here are some purification strategies to maximize your results! 

The marketing angle of “your body is broken, and we know how to fix it” is, frankly, degrading. It is the tried-and-true  strategy of “diet world” advertising, tearing down your spirit  as well as your body. Advertisers position the product as “the great savior” for your ailing, dysfunctional body. This  messaging is the antithesis of what appeals to the “sports  and fitness world,” where we emphasize that your body is  awesome, and we can help build it up stronger and faster.  So it’s not surprising that one of the biggest diet marketing  messages of the last decade has been that you are polluted,  and we can clean you up. That message is virtually a myth  with little supporting evidence. But the concept of a more  pure diet to de-stress your body and maximize performance  is certainly supported by scientific evidence in the real  world.

FACTS OVER HYPE

An online keyword search for “detoxification” in the scientific literature database results in articles solely  focused on drug, alcohol and heavy metal contamination, or the body’s natural metabolism of toxins and carcinogens. Searching again for the keywords “detoxification diet”  results in articles about how certain foods (that we will  discuss further) can support the body’s natural  detoxification pathways, the effect of a gluten-free diet on celiac patients, research on how probiotics survive the  body’s natural antibacterial defense systems, and research on mice, bees and caterpillars, among other animals and  test tubes. There is not one study on any of the detox diets marketed to the public.

The fact that so many people claim that detox diets  “work” is not all fantasy. The funny thing about any diet plan  is that it restricts what the dieter eats and drinks. Detox  diets eliminate almost everything that we know to be unhealthy, increase inflammation, and make us feel bad: alcohol, foods high in sugar, refined carbohydrates,  saturated fats and trans fats, not to mention high intakes of  caffeine, tobacco and other recreational drugs. For some  short period of time, the dieter dramatically lowers calories,  increases hydration, and takes tremendous control over  their eating. The less health-promoting their diet and  lifestyle was before the detox diet, the better they will feel  from the cleanse. There isn’t one bit of evidence to tell us  that the ingredients of the cleansing ritual did anything, but  there is plenty of data to help us understand that good  hydration, lots of plant foods, and eliminating processed,  packaged and fast foods high in calories and low in nutrients will make you look and feel better.

Why not cleanse even if it just tricks us into doing the  right thing for a few weeks? Research on successful weight  loss is quite clear: It takes learning how to eat well and  exercise daily to healthfully lose weight and maintain the  weight loss. Detox diets don’t teach anything about how to  eat well, and exercising during the cleansing ritual is  discouraged. While there is data that people who have a  good initial weight loss may have more motivation to stick  with a program long term, quick weight loss without any  information about changing food and exercise habits  typically results in quick regain of the weight lost at least,  and possibly greater fat gains.

PURIFICATION OPTIMIZATION

Rather than an annual cleanse for one week, create a yearlong purification ritual for lifetime health and fitness. A fluid-filled, plant-based diet is the natural sustenance for your body’s amazing filtration systems and purification  pathways.

The inside of your body meets the outside environment at  the lining of your digestive tract. It is a high priority of the  body to keep the intestinal membrane healthy to protect your body from environmental contaminants. The cells  naturally turn over (die and are replaced) every 21 days. The  scientific term is actually “exfoliation.” You can give your  own intestines a “facial” of sorts by eating a high fiber diet.  The fiber is not digested, and creates bulk as it works its way through the tract. As it pushes through it gently cleans  up the lining, keeping it fresh and healthy. If you follow a purification diet that emphasizes lots of fruits and  vegetables, grains and beans, nuts and seeds, you are by default increasing your fiber intake and cleaning up your intestines. At the same time the extra bulk helps things  move through more quickly and efficiently, which usually helps to decrease intestinal discomfort and bloating, and  lowers the risk of toxin absorption.

Beneficial bacteria and yeasts in our gut are partnered with many of the fibers from plant foods to protect us from environmental assaults and toxins. Beneficial cultures  enhance immune function and promote optimal nutrition. Probiotic is the well-known term for the healthy cellular  cultures that we consume in fermented foods like yogurt,  kefir, sauerkraut, miso and tempeh.  Eating these foods on a  daily basis can help stimulate the immune system, promote  healthy digestion and nutrition, and may reduce gas and  bloating. Probiotics have their purifying effect by crowding  out the unhealthy gut flora like yeasts, viruses and bacteria  that trigger illnesses and disease. They can transfer some of their genetic disease-fighting capacity to our own intestinal cells. And they can alter the pH balance of our gut to  reduce virulent organisms, and even enhance our own  essential mineral absorption.

Prebiotics, a newer concept, are the fibers that feed the probiotic cultures so that they can prosper. Prebiotics may also inhibit the ability of unhealthy colonies to attach to the  lining of the gut wall. The specific fiber lignin is a powerful  prebiotic, found predominantly in flaxseed and other edible  seeds (such as strawberries and kiwi), and in lesser amounts in root vegetables and fruits. Subjects suffering  from irritable bowel syndrome treated with a lignin-like  supplement reported significant improvements in their  symptoms, including flatulence, bloating and stool  consistency.

Psyllium seed and chia seed, a commonly recommended  addition to popular detox diets, contains lignins as well as  mucilaginous fibers that work as natural laxatives. These  same fiber properties are found in beans. When using a  psyllium supplement, it is very important to drink plenty of  fluids to avoid stool compaction. Thus, you have the  powerful effect of a liquid fast combined with psyllium  seed supplements. You will certainly feel lighter after a few  days of this regimen. But if you include a variety of high  fiber foods in your diet every day, you’ll always be light on your feet.

YAY OR NAY TO JUICING?

The most important nutrient is water. When you follow a liquid diet of water and juice, you are keeping yourself well hydrated, something you probably don’t normally do quite  as well. Right away you’ll feel the beneficial effects. While  you can’t flush fat out of your body, staying well hydrated  cleanses the natural filtration system in your body: your  kidneys. It also boosts the function of your liver, the real  detox organ in your body.

Fruit and vegetable juices are concentrated sources of  nutrients and plant products. These natural biochemicals  may prevent cancer development  (carcinogenesis) by  interfering with detrimental actions of  mutagens,  carcinogens and tumor promoters, some of which can come  in from our contaminated environment. In fact, some  of these products may actually detoxify cancer-causing  compounds and tumor promoters. For example, glucaric  acid, found in high amounts in apples, broccoli, Brussels  sprouts, cabbage and bean sprouts, may help to control and  even prevent cancers by inhibiting beta-glucuronidase, an enzyme that can promote cancer.

Juicing with vegetables can be a great way to enjoy a lot of vegetable nutrition in a small amount of time, but the  drawback is that you consume less fiber. Whole foods give  you greater purification power. Juicing with fruits is also a  compact way of getting those nutrients, but it increases  sugar intake dramatically. While you might take a whole day to eat five servings of fruit, you can easily consume five  servings of fruit juice in one sitting. Despite the natural  source of sugar, it is still a stressful jolt to your system. It is  ideal to eat whole foods. Juice occasionally if you enjoy it, with an emphasis on vegetables rather than fruits.

PURIFICATION RITUAL REALITY

Numerous enzymes produced naturally by the body work non-stop to purify our cells. A plant-based diet rich in deeply colored vegetables and fruits supports this activity.  Staying well hydrated keeps all your cells at functional capacity, and helps flush toxins from cells and organs  quickly. Diets that provide adequate proteins and  carbohydrates to build the enzymes and fuel metabolism,  and at the same time are low in added sugars, refined  carbohydrates, and saturated fats to limit inflammation, are  the best purification optimization rituals.

GO NUTS TO LIVE LONGER AND LOSE WEIGHT

Increase your consumption of nuts and you’ll decrease your risk of dying. This sounds pretty enticing, doesn’t it? A recent Harvard University study found that eating nuts might be the ticket to a longer life. After examining almost 30 years of  dietary data from nearly 119,000 men and women, they  found that people who ate nuts frequently (those who consumed nuts seven or more times per week) were 20  percent less likely to die over the 30-year study period compared to those who never cracked into the goodness  of nuts. Increased consumption of nuts (after accounting  for known and suspected risk factors, which could skew  results) was associated with a decrease in deaths due to cancer, heart disease and respiratory disease.

THE PREDIMED TRIAL

Other population-based studies have come to similar conclusions— nuts are good for you. In particular, the  PREDIMED trial, a long-term trial evaluating how a Mediterranean diet may reduce risk of cardiovascular  disease (diseases of the heart and blood vessels), randomly assigned 7,447 older adults (ages 55-80 years)  with a high risk of developing cardiovascular disease into one of three diet groups: a Mediterranean diet plus 1 liter per week of virgin olive oil (50 ml/day), a Mediterranean diet plus 30 grams per day of mixed nuts (15 grams walnuts, 7.5 grams hazelnuts and 7.5 grams almonds) or a  low-fat diet (control diet). The participants in the Mediterranean diet groups were educated on this eating pattern, which is based on consumption of fresh fruits,  vegetables, legumes, fish or seafood (including at least  one serving of fatty fish per week), at least one serving of nuts or seeds per week, choosing white meats versus red  meats and the addition of tomatoes, garlic, onion at least twice per week while cooking. They were instructed to  limit or eliminate fried foods and sweets. In addition, those in the low-fat control diet group were advised to  reduce all types of fats and consume lean meats, low-fat  dairy products, cereals, potatoes, rice, pasta, fruits and  vegetables. All groups could consume food as they  desired— they were not given a strict calorie limit to  adhere to. After an average follow-up period of 4.8 years,  participants who consumed the Mediterranean diet  including nuts increased their nut consumption from an  average baseline intake of 0.9 servings per week to six servings per week while those in the Mediterranean diet  group increased their consumption of extra-virgin olive  oil from a baseline intake of 32 grams per day to 50  grams per day. Both the Mediterranean diet with added  extra virgin olive oil as well as the Mediterranean diet with  added nuts led to a significant reduction in risk of stroke  as well as a 30 percent reduction in risk of death from cardiovascular disease.

In a separate observational cohort analysis of the PREDIMED study, scientists evaluated the initial diets of 7,216 study participants and found those who consumed more than three servings of nuts  (including any of the following: peanuts, almonds, hazelnuts, walnuts, pine nuts, pistachios, Brazil nuts,  macadamia and cashews) per week at the start of the study had a 39 percent lower risk of death over the  course of the 4.8 year follow-up period. In addition, participants in the upper category of nut consumption  had a 55 percent lower risk of death from cardiovascular  disease and 40 percent lower risk of death from cancer  compared to those who never ate nuts over the average 4.8-year follow-up period. And though many of these  participants changed to a Mediterranean diet pattern  over the course of the study, this study suggests that  consuming more than three servings of nuts per week  adds additional benefits to a Mediterranean diet.

A UNIQUE COMPOSITION

What makes nuts so good for your body? Nuts come in tiny packages that deliver enormous nutrition benefits. They are full of healthy fats, fiber, vitamins, minerals,  phytosterols and antioxidants, substances that protect  the cells in your body from damage due to free radicals,  Jekyll-and-Hyde-like compounds that are essential for  life but can go around and wreak havoc if the body’s  antioxidant capacity is too overwhelmed to suppress  them from their rampage.

The unique composition of nutrients and healthy plant- based compounds found in nuts has led to a number of  studies examining how eating nuts may benefit health.  The Harvard study and PREDIMED trial added to previous  research studies which have found a relationship  between increased consumption of nuts and a decreased  risk of certain types of chronic diseases including heart  disease and some types of cancer. In addition, clinical  trials, studies where participants consumed nuts  regularly as part of a mixed diet, have found the more  nuts participants ate, the more their levels of blood fats  dropped. Increasing consumption of nuts resulted in  decreases in total cholesterol, LDL cholesterol,  triglycerides and other measures. LDL circulates in the  bloodstream where it can build up on artery walls and,  along with other substances, form a thick plaque that  compromises artery functioning and decreases blood flow. Triglycerides are a type of fat made by the body. 

Both high LDL and triglycerides are considered risk factors for heart disease. Three types of study participants  benefited the most from the addition of nuts: those with  high baseline levels of LDL cholesterol, adults with low body  mass index and those consuming a Western diet, which is  sometimes referred to as SAD, the Standard American Diet—  one that contains large amounts of fried and sweet foods,  processed meats and refined grains.

SMALLER WAIST AND LESS WEIGHT GAIN

If you want all of the benefits associated with nuts but you are worried about how they will affect your waistline,  consider this: the Harvard study found participants who  consumed nuts more frequently were not only leaner but  they also had healthier lifestyle habits compared to study  participants who consumed nuts less frequently. Frequent  nut consumers were more likely to exercise and take a  multivitamin supplement; they ate more fruits and  vegetables and were less likely to smoke. Previous studies  have similar findings— nut consumption is associated with  less weight gain and a smaller waist. Despite their high- calorie and high-fat nutrition, snacking on various types of  nuts may also lead to weight loss—a phenomenon many  experts have attributed to their very filling protein and fat  content. In addition to keeping you full, research on almonds and pistachios suggests that our bodies absorb less fat, and  therefore calories, from nuts than other food sources.

A study conducted by the U.S. Department of Agriculture and published in the American Journal of Clinical Nutrition  found that participants absorbed only 80 percent of the  calories from the almonds they ate as part of a mixed diet. And therefore, one serving, or about 23 almonds, provided  just 129 calories, not 160 as listed on the Nutrition Facts panel of the package. So what happened to the other 31  calories? During digestion the human body doesn’t  completely break down the cell walls that surround the fat  within almonds. And therefore, we cannot completely absorb  the fat within the nuts.

Another study, published in the British Journal of  Nutrition, found that one of the lowest calorie nuts,  pistachios, might contribute fewer calories to our diets than  previously thought. Over a three-week period, scientists  gave study participants a measured amount of pistachios,  either 0 (no pistachios), 42 grams or 84 grams of pistachios    per day as part of a controlled diet. Using a crossover  design, each participant had a chance to consume each level of pistachios— 0, 42 grams and 84 grams— in order to help  eliminate potential individual differences from what they set  out to determine: if the human body can metabolize and  absorb all of the calories from pistachios. Participants  absorbed 5 percent fewer calories from the pistachios due  to decreased absorption of fat from the nuts. In addition,  consuming pistachios lowered LDL cholesterol by 6 percent. Because both of these studies were conducted using whole  nuts, the results can’t be transferred to nut butters, which  are processed so the cell walls are already broken down,  making it easier to absorb the calories they contain.

IN-SHELL VERSUS SHELLED PISTACHIOS 

In addition, if you are watching your waistline, in-shell pistachios have an added benefit— research suggests you’ll eat fewer calories if you choose in-shell as opposed to  shelled pistachios. College students at Eastern Illinois  University were given a 16-ounce cup of either in-shell or  shelled pistachios and asked to self-select a portion of  pistachios to eat. Students offered in-shell pistachios  consumed 41 percent fewer calories than students offered  shelled pistachios, indicating the form of the food influenced  how many calories were consumed. And though the in-shell  pistachio group didn’t eat nearly as many calories as those  consuming shelled pistachios, reported fullness and  satisfaction ratings were not different between the groups.  The study authors suggested those who ate in-shell  pistachios consumed fewer calories possibly due to the time  it takes to crack open the shells and because the shells are a  visible reminder of how much you’ve consumed. And, this  theory makes sense. Think about a good server in a bar—  they immediately clear beer bottles from the table so their  guests aren’t staring at a table full of empty bottles and  thinking, “Gosh I better slow down, I’ve had a lot of beer  already.” To get you to buy more, they clear plates and  bottles off of your table as soon as possible.

GO NUTS

If there’s one step you should take today to help decrease  your risk of cardiovascular disease, stroke and possibly even  some types of cancers, it’s adding nuts to your diet. Despite  their high calorie content for the amount of food you are  getting, you probably won’t absorb all of the calories from  whole nuts and study after study shows that nut eaters  weigh less than those who avoid nuts. So, crack one open  today.