7 BAD HABITS FOR YOUR BELLY

1. You skip meals

This always backfires. You end up so hungry that you can't help but overeat arid that usually involves the most unhealthy things you can find.

When those munchies strike, more fat will inevitably find its way to your midsection. However, small- to medium-size meals every three to four hours keep your metabolism firing, filling you.

2. You go vegetarian

Women will often avoid foods from the meat, fish and dairy groups because they think they're packed with calories and fat. But remember, these foods are protein superstars that help boost your metabolism - which means you burn more calories even when you're not working out. Result!

Opt for lean choices, like cottage cheese or tuna Cone 180g can fulfils three-quarters of your dally protein requirement).

3. You think bread is bad

White bread is indeed one of the seven deadly belly sins. For starters, the refining process removes most of the wheat's fibre content, which is essential for a healthy and functioning tum.

But wholegrain breads and cereals? No way. These babies allow your insulin levels to rise more gradually, reducing the chance that you'll add fat to your belly.

Wild rice, oatmeal and - If you want to head into Tex-Mex territory - wholewheat tortillas ,are also all good, tummy-friendly choices.

4. You're crunch-crazed

It's totally true that sit-ups tone your muscles. Agonisingly, however, they don't have any effect on pesky layers of fat - so doing 50,100, or even 500 crunches won't make your jeans feel any looser.

What does work? Cardio. Try spending an extra 10 minutes pounding thetreadmill to reveal those muscles - and say sayomra to sit-up sadness.

5. You booze a lot
Alcohol is swimming in calories and, although it might cheer you up, it doesn't fill you up at all or leave you satisfied like food does. It's also full of sugar, which spikes your insulin levels, So when you binge-drink, nutritionists say, you're basically inviting flab to settle on your midsection.

But there is light at the end of the teetotal tunnel; red wine may be theexception. It contains resveratrol, a compound that our body converts into one called piceatannol - which, in lab tests, prevented the growth of fat cells.

6. You eat 'lite' products

You may think you're doing your body a favour by opting for sugar-freeyogurt, diet drinks, or any other snack labelled low-fat or low-cal. But those versions are often loaded with artificial ,sweeteners, which many nutritionists believe may trigger your metabolism to increase unhealthy fat storage.

7. You think fat is the enemy
As counter-intuitive as it may sound, foods high in monounsaturated fats help burn off belly fat. Nutritionists recommend slicing one-quarter of an avocado on a sandwich or drizzling oliveoil and vinegar on your salad. Nuts are also a great stomach-friendly snack.

THE FLAT STOMACH WORKOUT

We'll you in on a little secret: crunches don't even scratch the surface when it comes to toning your tummy, "I've lost count of the number of women - celebs included - who ask me how to get rid of extra weight around their middle", "But here's the thing: a flat stomach won't come from doing hundreds of ab crunches every day - you need to work your whole body."

Sound different? It is, Jane's created a unique training method she's dubbed Pilates Flow, which mixes elements of martial arts, yoga and Pilates. Each move works your whole body but always has your core muscles at the centre of it. "Many of my clients come to me totally new to fitness," says Jane. "But after doing these moves at least three times a week, they end up stronger, firmer and totally confident about their tummies."

The moves here will help shrink your waist and flatten your middle, fast Don't worry if they feel too simple - they work the deepest muscles, and you don't need to hit it hard to do that. Throughout, you should feel your core working; if you don't, stop and try again.

PRENATAL FITNESS - BENEFITS MON& CHILD

Exercise during pregnancy is not only imperative to keep a mom-to-be fit and healthy, but it can also benefit the child’s lifelong health. This is according to recent research from the University of Virginia School of Medicine, which determined that exercise during pregnancy has a distinct molecular consequence on the unborn child that essentially allows the child to be more fit.

Other studies have shown that maintaining a healthy weight during pregnancy is tied to preventing childhood  obesity, which has reached epidemic proportions in many  countries, including the US. Of  course, prenatal fitness is also an imperative for the budding  mom’s own health with respect  to both her physical and  emotional well-being.

That said, while most understand that maintaining a pregnancy fitness regimen is beneficial, many women harbour erroneous fears and misconceptions about prenatal exercise or simply don’t know the  best way to go about integrating  fitness into their daily lifestyles— both of which undermine and inhibit a pregnant woman’s opportunity to optimise her health and fully enjoy the experience.

To help moms-to-be (with no applicable medical complications) gain expert-based knowledge and  innate coni  dence relating to their fitness choices, below prenatal  lifestyle expert, Amy Grifith—star
of the Prenatal Yoga Workout DVD— offers eight tips and truths to give direction, debunk myths,  and provide overall peace-of-mind to foster a fit, healthy and happy nine months.

Start now!

If a woman becomes pregnant and has not had a structured fitness routine beforehand, she can certainly start now – and should since exercise develops muscle tone, can help prevent gestational  diabetes, aids in digestion and can help lower blood pressure. Just be sure to begin with some gentle forms of exercise. As the due date approaches, remaining active can also encourage the baby to move into proper position for birth. Even activity as simple as walking is hugely beneficial to a pregnant woman. She can even run, bike, dance and strength train as long as it still feels safe for her body. Whatever modality of exercise she  decides to engage in, it is always of utmost importance that she listen to her body and recognise individual limitations.

EXERCISE TO RELEASE ENDORPHINS

Exercise not only has countless physical beneifits, with keeping muscles toned, maintaining  healthy body fat levels, and improving cardiovascular health among them, it  also releases endorphins  that can help boost mood, improve self-esteem, reduce anxiety and depression, decrease stress, alleviate pain and  improve sleep. All of these can greatly enhance the lifestyle of a  pregnant woman, helping her to enjoy the overall experience.

Ab exercises

Pregnant women still have bs and will benefit from strengthening them ahead of their delivery date. Exercising abs and the entire group of core muscles will help prevent back and posture problems caused by the  growing stomach, will make pushing more ef  ective during labour, and will  help the new mother recover quicker. For example, a pregnant mother in her second and third trimester will mainly  be working her transverse abdominus, which wrap from front to back like a  corset, as well as the obliques. Keeping  these muscles toned and active will help them to return to their pre-pregnancy  state far sooner.

Abdominal exercises during pregnancy can also reduce the risk of  abdominal separation, which can lead  to other physical ailments. Beforehand, be sure to research the safest types  of abdominal exercise for the various trimesters and execute them with  proper form.

ABDOMINAL BRACING

Note: Never perform abdominal crunches in a supine position in your third trimester.  An alternative is to perform the abdominal bracing move: Suck your tummy in towards  your spine. Hold for 6 counts and relax for 2 counts. Repeat.

CARDIOVASCULAR EXERCISE IS OKAY

The old theory of not allowing your heart rate to exceed 140 beats per minute is no longer supported  by the medical community. There is about a 50% increase in blood l  ow  when a women is pregnant, so the  heart works much harder to deliver all of these nutrients throughout  the body, especially to the placenta.  While a pregnant woman who is exercising may tire out more quickly,  there is no evidence that such  exertion is harmful to her baby. The general rule of thumb is if a pregnant  woman can continue to hold a  conversation while performing an exercise routine, then she is in a cardiovascular safe zone.

SET A FITNESS MANTRA

A mantra is a positive intention – a word or phrase that you come  back to daily to ‘check in’ and  be reminded that everything  is okay and on course. Setting a  mantra will help you to trust your  body, and accept the changes that are occurring physically. It can also help to quiet down the ego and encourage you to slow down and even accept the temporary i  tness limitations. This is a key lesson to reiterate throughout pregnancy and can help to keep the pregnant woman safe while exercising. Some mantras are, “I accept,” “I trust,” and “I am strong”. These positive reminders carry throughout the pregnancy and the birth of the baby.

MASSAGE TO RECOVER FASTER

A carefully delivered massage from a prenatal massage specialist can alleviate pain in various parts of the body that can be caused by too much physical activity – exercise and otherwise. Massage stretches and loosens muscles that become tight as baby grows and the as the woman’s body changes. Massage will also benefit the pregnant woman as it relieves tension. A pregnant woman’s low back pain, headaches, sciatica and swelling can all be eased by a trained massage therapist. When her body feels better she is able to continue to keep herself healthy with regular exercise.

Try yoga

If you successfully conceive then it is important to follow all the basic pre-pregnancy measures in addition to the following:

Yoga is not just about gaining strength and flexibility, and finding calm in moments of stress; it also helps slow down our busy lives. Prenatal yoga is also a very safe form of exercise. Executed with the use of props to support the pregnant woman as baby grows, the mother can maintain the standard yoga poses, but in a modified way. Prenatal yoga also teaches the powerful connection of breath and movement, encouraging the woman to let go of tension trigger points in her body. All of these elements combine to cultivate a deeper understanding of how the woman’s body moves and what she can do to relax in an uncomfortable situation, both physically and mentally. Many of the elements of a prenatal yoga class can be used by the mother as she moves through labour and delivery, including poses to ease labour pains, breathing techniques, and meditation.

Meditate to de-stress

When employed in combination with a fitness regimen, a pregnant woman can reap the rewards of both physical and emotional health. Pregnant women can quiet down fears and release them through the practice of meditation. When the mother lets go of fear it opens her up to having a positive pregnancy and birth. Labour and delivery are certainly a physical experience, but many women say it is 90% mental. Allowing oneself to move inward and ‘step out of your own way’ gives the body permission to do exactly what it knows how to do: birth baby! Meditation enables the mom-to-be to mentally surrender while exercise gives her physical strength and confidence.

THE 5 RESULTS OF INSECURITY

1. COMPARISON

When we’re insecure we end up constantly comparing ourselves with others. We use others to  measure our own worth, beauty and success. This constant comparison simply leads to further insecurity.

2. COMPLIMENTS

When we’re insecure we usually don’t accept compliments. We say thank you when we receive  one, but we never really believe the compliment. We tend to think that the person giving the compliment  is just being polite.

3. PEOPLE PLEASING

When we’re insecure we tend to become people pleasers. Let me ask you a question: If we are secure  and if we know who we are, will we be af  ected by what other people  say, do or think? Probably not. And,  vice versa, if we are insecure we usually try really hard to please everyone because we have a need to be accepted. Insecurity and people pleasing go hand in hand. If we’re very insecure we struggle  to say no and we avoid of  ending others at all costs.

4. DEFENSIVENESS
When we’re insecure we tend to become very defensive. We tell ourselves that every comment or  remark is a personal attack and we end up leaving no room for people to invest in our lives. Defensiveness might stop us from forming relationships, either because we’re too sceptical or because other people don’t like to be around a defensive person. Defensiveness also prevents us from learning and developing as new knowledge is threatening. Essentially we can miss out on life if we’re overly defensive.

5. BELIEF IN SOCIAL MEDIA TRENDS
I want to emphasise this result of insecurity because it af  ects so many women today, and it can eventually develop into more serious psychological issues such as body image disorder, body dysmorphic disorder, eating disorders, and more. If we’re insecure we not only believe ridiculous social media trends like the bikini bridge, thigh gap and the i  nger trap test, but we actually allow them to dei  ne us. The first of these social media trends was the thigh gap. The thigh gap can be dei ned as a space between the inner thighs when a woman stands upright with both knees touching. The thigh gap became a means for women to  determine their attractiveness. Thus, if your thighs touch you’re not attractive, which is a completely  ridiculous assertion. All three of these social media trends use one specific part of your body to determine your attractiveness. None of these ‘tests’ consider your face, your  personality, genetic predispositions or the fact that bodies are beautiful in all shapes and sizes.

CELLULITE-FREE TIPS

1. Eat a clean, alkaline, unprocessed diet – Eating this way helps to rid your body of toxins. Consider juicing vegetables for even faster, more efective results.

2. Stay hydrated – Drink lots of water and stay away from stimulants and diuretics as much as possible.


3. Change to sea salt – Reined salt dehydrates your body and creates toxicity.

4. Skin brushing and creams – Stimulating the lymphatic system (lymph nodes sit underneath the surface of your skin) through dry bristle skin brushing and massage helps to eliminate toxins by increasing circulation, which also helps to reduce water retention and increase skin irmness. Moisturising also increases the elasticity of your skin so it appears smoother and less lumpy. Most cellulite creams only do one of these functions, but I use a product called Shrink to Fit (stocked at JVL) which does both.

5. Exercise – Sweating releases toxins, while toning with weights irms skin.

6. Potassium – This releases excess water retention in a natural way which, in turn, would eliminate plumpness.

7. EPA and GLA oils – These essential fatty acids not only keep your skin, hair and nails strong and healthy, but they also help to prevent the formation of harmful fatty deposits in blood vessels. They also help to burn the subcutaneous fat that can provide a home for wastematerial, which leads to increased cellulite.

Simple Ways To Cut More Clories From Your Diet Daily

Dieting 101 states that in order to lose a few kilos you need to cut back on the amount of calories you consume. But the big question when it comes to cutting calories is, how many calories do you cut and how do you go about cutting them? he answer is, by eliminating high-calorie foods and substituting calorie, nutrient-dense options. Not only will this provide your body with the vital nutrients it needs, but it will also help you shed more weight. Small changes such as these can help you cut calories without having a big impact on your daily lifestyle.

FOR BREAKFAST

Use skim milk in place of full cream in your morning cofee. You can also swop the cereal and oats with high protein, lower calorie options such as boiled eggs or a health omelette for added variety. Add some ibre to the high protein meal as this helps you reduce the number of calories you consume throughout the rest of the day as you feel full for longer.

FOR LUNCH

If you’re eating out enjoy your burger with onions, lettuce, and tomato, but skip the cheese, and only eat one side of the bun.

FOR DINNER

Ditch the butter and go with a spread made with garlic fresh rosemary and light margarine instead.When making meatballs mix half the amount of mince with the same amount of cooked brown rice.

SNACKS

For your tasty cheat snacks switch half the butter in a muffin or cake recipe with an equal amount of applesauce or mashed bananas. You cut about 100 calories for every tablespoon you swap.

GO FOR VEGETABLES

Substitute half of your serving of meat with vegetables. This can decrease the content of your while also boost your nutrient int Vegetables are a full of ibre and w which keeps you feeling full for longer. You can cut out 125 calories by reducing your dinner meat serving by 57g and replacing it with half a cup of vegetables.

The key to reaching thatmagical target of cutting 500 calories fromyour daily diet starts with small steps. For instance, instead of having a fizzy drink with your lunch have some ice cold water or swop a carb serving at lunch or dinner with some vegetables. These are al small, simple changes that have a cumulative effect, helping you to eventually cut a massive 500 calories from your diet.


SAVVY SWOPS

Use one tablespoon of mayo and one tablespoon of low-fat cottage cheese instead of two tablespoons of mayo in your tuna salad.

Ditch the salad dressings and sauces. Rather use herbs and spices wherever possible, or stick to fresh organic vegetables for salads as they are packed full of natural lavour and don’t need dressing.

ADDITIONAL TIPS

Combine these diet tips with the following guidelines to help boost the daily calorie burn:

■ Move more – take the steps, walk around the office every hour or park farther from the shopping small entrance and walk.

■ Stop mindless munching – if you’re bored you will often snack.

■ Order the smallest size of whatever it is you are buying or ordering. And don’t be scared to ask for kiddies or half portions at restaurants.


■ Ditch the fruit smoothies. Rather juice green vegetables for your daily health smoothie.
 
■ Skip the side orders and desserts at restaurants.

■ Ditch the butter and margarine. Rather use some cottage cheese as a spread.

HOW MUCH PROTEIN DO WE NEED?

This is also a very controversial topic. The Dietary Reference Intake (DRI) suggests 0.8g – 1g per kilogram of body weight. As such, the recommended daily allowance for an average women is 46g of protein per day. It is recommended that we get at least 10%, but no more than 35% of our daily calories from protein. It is widely reported that most people eat up to twice the required amount of protein per day.

As a rule of thumb, you need more protein if you are:

- Mentally or physically tired.
- Suffering from injury, cramps or muscle soreness.
- Unable to focus or concentrate.
- Losing muscle or unable to build muscle.
- Losing hair.
- Have brittle or weak nails that break.
- Are unusually susceptible to sunburn.
- Eperience headaches, fainting and crankiness or are anxious, moody or depressed.

If you are unable to build or retain muscle you probably aren’t getting enough protein as your body will take it from where it can, which is normally muscle tissue. If you frequently suffer drom injuries chaces are you don’t have enough protein for muscle contractile strength or the rebuilding and recovery process. You may also require extra protein if you engage in sport or any other type of training or physical activity, so adjust your protein intake accordingly.