Perfect pancakes and five health-boosting fillings

How to get perfect pancakes

There's no reason not to indulge in a pancake or two on occasions, but why not step away from the standard sugar and lemon - how about filling your pancakes with a something a little less ordinary?

We've come up with five alternatives that will satisfy your sweet or savory tooth without adding too much of a splurge to your waistline — but after all that's what Pancake Day is all about — using up all the bad stuff.

• 150g flour, wholemeal or plain
• 30g melted, salted butter
• 1 fresh, free-range egg
• 200ml water
• 100ml semi-skimmed milk
• Scant pinch of salt
• Butter to cook

Note: If you want to make the pancakes gluten-free, just use 150g buckwheat flour instead.

Method for perfect pancakes

1. Mix the flour together with a pinch of salt and make a small well in the centre for the egg.
2. Break the egg into the mixture and then add the milk and ½ the water.
3. Beat together with an electric hand whisk until the mixture is nice and smooth. Mix in the rest of the water and the melted butter. The mixture should be the consistency of thin cream.
4. If possible, leave the mixture to rest for a few hours or overnight.
5. Heat a pancake pan or large non-stick frying pan. Add a knob of butter and move the pan around so that the butter melts to cover the base of the pan. Add a small ladleful of the batter and quickly swirl it around so that you have a very thin layer of batter covering the whole of the pan. You can use a palette knife or an egg slice if you have one to spread out the mixture. Let this cook for two minutes over a medium heat, or until it comes away easily from the pan when you shake it. Then toss the pancake over and cook for a minute or two on the other side.

Five pancake fillings

Strawberries and minted maple syrup — The mint in the maple syrup makes it slightly less sweet and is the perfect accompaniment to the strawberries. Mint is also thought to have beneficial and soothing effects on the stomach and digestion system.  Warm the syrup in a pan, add chopped mint and strawbs before filling your pancake.
Honey, walnuts and fromage frais — If you want a creamy, nutty sweet fix then this one is for you. Honey is nature's energy booster and a great immunity system builder. Smear cooked pancake with runny honey (Manuka is very good) top with a dollop on fromage frais (a good calcium provider) and a sprinkle of walnuts.
Smoked salmon and capers — Looking for a savory fix? Try smoked salmon to get your hit of omega-3. Top up the taste and your immune system too with a sprinkle of capers. Capers are packed full of antioxidants, great for your body's immune system and can delay the sign of aging. Nutritious and sustaining, this dish will provide a balance of protein, essential vitamins and minerals and cholesterol reducing omega-3 fatty acids.

Cinnamon berries — Grab a handful of your favourite berries and warm through with a teaspoon of honey and a good sprinkling of cinnamon.  Berries are extremely high in antioxidants and have many individual health benefits. Our favourite has to be a raspberry and blueberry mix - both in high in antioxidants and blueberries give you an added boost of vitamins C and E. The cinnamon has health boosting properties too — thought t to be anti-microbial and may help those with diabetes
Sugar and lemon — Okay, one for the traditionalists — if you want to be old school in your pancake tastes and are desperate to go for a sugar lemon shot, that's no bad thing. Just go easy on the sugar and up the lemon juice - it helps speed up your metabolism and is packed with vitamin C.

http://www.realbuzz.com/articles/perfect-pancakes-and-five-health-boosting-fillings/

Top 10 healthy breakfast options

Healthy breakfast ideas to start your day

Breakfast is the most important meal of the day, so it’s essential that you make it a healthy one. We've compiled 10 healthy breakfast ideas to help you prepare a much needed nutritional kick-start to your day.

By Kirstie Iona McIntosh

Bagel with reduced fat cream cheese and smoked salmon

Bagels are high in starchy carbohydrates, which help kick start the body into action for the day after a fast of at least eight to 10 hours. The smoked salmon provides the body with omega-3 fat which is essential for the body. Many of us eat far too much saturated fat (which is bad for us) and not enough omega-3 fat that is vital for our health.

Beans on toast

Beans (whether they are just ordinary baked beans or kidney, borlotti or black eyed beans) also have a low GI like oats. They are full of soluble fibre, which helps keep you full for longer and can therefore help you manage your weight. Serve the beans on Granary™ toast and pass on the butter; a great, low-fat breakfast.

Porridge and berries

Use oats and skimmed milk to make your porridge, then add any berries such as strawberries, raspberries or blueberries and honey. This is a great healthy breakfast to start the day as the oats have a low GI (Glycaemic Index) this tells us that oats do not raise the blood glucose level very quickly, which is good as it can help stabilise the appetite. Just go easy on the honey!

Fruit and yogurt

Try adding your favourite fruit to a small pot of low-fat or diet yogurt for a healthier breakfast. A small pot of yogurt counts as one of your three portions per day of dairy foods, essential for the teeth and bones.

Bacon, tomatoes, beans, mushrooms and toast

For those of you who can’t resist a cooked breakfast at the weekends try this. It really is a healthy twist on a traditional fried breakfast. Grill the bacon, tomatoes and large, flat field mushrooms - there you go, a healthy cooked breakfast!

Crumpets and fruit spread

Crumpets are a starchy food (they should be the basis of every meal). The only problem with crumpets is the tendency to add lots of butter to them. Try a fruit spread, a great way to top them without adding all the calories and fat in butter.

Muesli and soya milk or low-fat milk

Swiss-style muesli has milk powder added to it, which increases the calcium content of this breakfast cereal. Add calcium-enriched soya milk or semi-skimmed milk and you have a bone-friendly healthy breakfast!

Pure fruit juice and iron-fortified breakfast cereal

Next time you are in the cereal aisle at the supermarket, spare a few minutes to check out the labellin on the packets. Not all cereals are equal when it comes to the vitamins and minerals that are added to them. Iron is a mineral that is added to many healthy cereals such as sultana bran or bran flakes. Also drink a glass of pure fruit juice such as orange or grapefruit as the vitamin C that the juice contains helps your body to absorb the iron more easily.

Breakfast smoothie

If you really can’t face breakfast try to have a smoothie instead. If you fancy trying to make one yourself (easy if you have a hand blender) then fruits such as berries, apples and bananas are great with some milk. All those antioxidant vitamins in the fruit help boost your immunity and make for a great breakfast.

Scrambled or poached egg on Granary™ toast

Eggs are not bad for us! It is what you do with them that can make them bad. Poaching or scrambling eggs with a little milk is a good way to incorporate them into your diet — they provide valuable protein. Scrambled eggs on toast is a much better breakfast choice over a fried egg sandwich.
Having checked out our healthy breakfasts, don't just start your day in a healthy way but continue the healthy approach throughout with our top 10 healthy snack ideas.

http://www.realbuzz.com/articles/top-10-healthy-breakfast-options/

Fitbit is the start of a revolution in digital health, but is it good for us?

© Alamy A jogger checks his heart-rate. Photograph: Alamy In the cult 1970s television show, The Six Million Dollar Man, astronaut Steve Austin (played by Lee Majors) is shown crash landing on Earth, then being whisked into a hi-tech operating theatre. “Gentleman, we have the capability to make the world’s first bionic man,” intones the narrator over the opening credits. “Steve Austin will be that man… Better, stronger, faster.”
Today, you don’t need $6m to be Steve Austin, not when £60 will buy you an entry-level wristband from Fitbit that can monitor your workout routine and send you reward “badges” to keep you motivated 24/7.
“On the walk to work, at the weight room or in the last mile,” reads Fitbit’s manifesto for a better you. “Every moment matters and every bit makes a big impact.”
Fitbit certainly made a big impact on the New York stock exchange last week when its public flotation saw the manufacturer of activity trackers and wearable tech devices valued at an astonishing £3.8bn. And where Fitbit leads, competitors such as Jawbone, Xiaomi and Apple are desperate to follow.
Wristbands that monitor exercise and sleep patterns are just the start of what pundits are calling a revolution in “digital health”. How about a smartphone that can measure blood-oxygen and blood-glucose levels – indispensable, you may think, if you’re diabetic? Or a patch that can monitor your ECG linked to an app that can tell when you’re running low on heart medication and need to order up a repeat prescription?
Many of these devices are already on the market or coming soon via private health providers. Indeed, as patches and monitors become smaller and more lightweight, experts envisage a time not far off when physical activity and vital sign data will be collected seamlessly from devices planted on or in our bodies without our having to do anything much at all.
In this brave new world of human-technological assemblages, the “digitally engaged patient”, or epatient, becomes the new ideal and a marketer’s wet dream. These technologies are seductive precisely because they offer us the fantasy of becoming Steve Austin, of taking control of our health and pushing ourselves to new limits. “This Father’s Day get him the hardware he really wants,” reads Fitbit’s current advertising campaign. “Seek it, crave it, live it.”
To judge by Fitbit’s own performance figures – 10.9m devices sold last year – the sales pitch is remarkably successful and likely to become more so: by 2017, experts predict the market for digihealth devices will be worth $26bn in the US alone.
But do we really want to live in a world where we wake up and go to sleep with the electronic equivalent of a personal trainer on our wrist? Or where employers and insurance companies can see at a glance if we have been slacking in the gym or eating too many hamburgers? These tracking devices are all very well for dads and mums at the top of Fitbit’s “leaderboard”; less so for those languishing among the also-rans.
There is nothing new about the self-monitoring of bodily functions of course. People have been examining their urine and stools for signs of disease since Roman times, and Ames first began marketing a battery-operated meter with a moving needle for the home-measurement of blood glucose in the 1970s.
By the early 1990s, as people became used to viewing health in terms of a set of “risk factors”, and as multiple drug regimes for the management of long-term medical conditions became increasingly commonplace, so the notion of regular check-ups and tests, in which vital signs were monitored as a matter of course, began to be seen as normal.
The internet, however, has introduced a new normal, one in which the body is no longer viewed through the prism of industrial-era mechanical metaphors but is increasingly seen as part of a complex digitised system of information-gathering – a fleshy extension, if you like, of the internet of things.
The danger is that those of us who do not wish to open up our bodies to more intrusive digital surveillance, or who are identified as not meeting norms for appropriate body weight, good health or physical activity, will be labelled deviants or somehow made to feel inadequate (or, in a worst-case scenario, made to pay higher insurance premiums or refused credit or employment.
In the wake of Edward Snowden’s disclosures about the collection of private email data, there are also concerns about who else will have access to these biometric stats. Although Fitbit invites users to share performance stats regularly with “friends” via its app, it promises “never to sell the data to third parties”. But such transparency is not the industry norm; indeed, a recent survey of 1,000 apps by the Global Privacy Enforcement Network found that 60% raised privacy concerns.
According to Deborah Lupton, a sociologist who has made a critical study of the digihealth market, technology companies want us to think that by engaging in self-monitoring and self-care practices using wearable wireless technologies we will be empowered to “take control” of our health. But, she explains: “These apps and devices also sometimes ‘push’ or coerce us into using such technologies in the interests of other actors and agencies”, raising questions about their potential for “economic and social discrimination”.
These questions – and the disparities between the superfit and the rest of us – will only become sharper as new devices and enhancement technologies that blur the line between flesh and filament, form and function come to market.
Bionic limbs, for instance, are no longer a 1970s fantasy but widely available if you can afford the £30,000 asking price for an i-limb. Ditto French company Carmat’s artificial heart – a snip at £150,000. And as Oscar Pistorius demonstrated before his spectacular fall from grace, a set of steel running blades can enable you to run faster than many normal-bodied athletes and confer Olympian glory.
Fitbit in other words is the thin end of a very long wedge, one that may see us sprinting towards a post-human future in which some people enjoy markedly better health styles and promotion prospects than others. For those who can afford it or who are sufficiently motivated, that may seem a goal well worth pursuing. But for those of us who value our privacy or just like to take it easy on Sundays (and sometimes on other days too) Fitbit may be a bracelet too far.

http://www.msn.com/en-gb/health/fitness/fitbit-is-the-start-of-a-revolution-in-digital-health-but-is-it-good-for-us/ar-AAbSKUE?ocid=iehp#image=1

5 Minute Fat-Demolishing Workout with the adidas FIT SMART

How to get started in healthy eating — part 3

Healthy eating on a daily basis

So now you know what healthy eating is and understand the terms used by nutrition experts and in the media, how do you now go about putting that knowledge into practice? What does a day’s healthy eating really look like? Take a look at these meal ideas and perhaps try to make a few healthy changes to your daily diet.

Breakfast

Breakfast is the most important meal of the day. If you can, take time out to really enjoy it — it’s a great way to start the day. If you need an incentive to get out of bed that bit earlier, remember that people who eat breakfast tend to be slimmer than those who don’t. Investing some time for breakfast in the morning will kick-start your metabolism and stop you snacking mid-morning. Set the table the night before and make it look appealing if that helps — and most of the ideas below will only take 10 minutes to prepare, so lack of time is no excuse.

• Scrambled eggs with smoked salmon, chopped tomato and basil
• Boiled egg and wholemeal toast
• Wholemeal toast and peanut butter or marmite/vegemite
• Hot or cold fruit with low-fat yogurt
• Porridge with stewed fruit (for example, apple and raisin or rhubarb)
• Kedgeree (make the night before)
• Cereal with skimmed milk
• Fruit juice, fruit smoothies, herbal or black tea, one cup of coffee

Lunch

Lunch is probably the hardest meal to get right. Too often we end up grabbing something on the go and not taking the time to really savor it. This can lead to feelings of dissatisfaction later in the day, when you inevitably find yourself reaching for a chocolate bar. If you can, take at least 20 minutes to yourself in a quiet place to really unwind. Have something starchy with some protein, and remember to add fruit and veg. A good tip is to mix hot and cold foods for a more satisfying meal.                                

• Baked potato with low-fat cream cheese and roasted vegetables, or tuna with salad
• Salmon or prawns on wholemeal bread with salad
• Vegetable and lentil soup and a bunch of grapes
• Avocado, chicken and tomato bagel
• Rice, pasta or couscous salad

Snacks

Snacking has an unfairly bad reputation. Snacking itself is not inherently unhealthy, rather the snack choices we tend to make. If you are hungry, then by all means eat! Your body is trying to tell you something. But make sure you pick something nutritious, and stick to smaller portions so that you don’t overdo your calorie intake.

• Handful unsalted nuts
• Fruit, for example grapes, apples, satsumas, pears or chopped melon
• Celery or carrot sticks with tzatziki or hummus
• Two or three oatcakes with cottage cheese.http://www.realbuzz.com/articles/how-to-get-started-in-healthy-eating-part-3/#pagination-top

How to get started in healthy eating — part 2

Healthy eating terms explained

So often we come across familiar food-related words in the press and other media, but when it comes down to it, do we really know what they mean? Do you know your monounsaturated fats from your polyunsaturated? Your omegas from your antioxidants? Read on and you'll be in the know in no time.

Alcohol — we all know what this is! ‘Alcohol’ is the term used to refer to ethanol and contains a whopping 7 calories per gram!
Amino acids — there are 20 different types of amino acid, eight of which are ‘essential’ — that is, the body cannot make these, so they must be found in the diet.
Antioxidants— these are the good guys, protecting against free radical damage by giving up one of their own electrons, stabilizing the free radical and making it less reactive.
BMI — a mathematical calculation used to determine whether or not a person’s bodyweight is suitably healthy for their height. 
BMI = weight in kg/height in m²
A healthy BMI is considered to be between 18.5 and 25. However, BMI can be unreliable because it measures only weight, not fat. Weight in itself is not always a good indicator of a person’s health, for example muscle weighs more than fat, so most athletes are deemed as overweight using the BMI; this does not however mean that they are unhealthy.
Calorie — a measurement of energy. It refers to the amount of energy needed to raise the temperature of 1 gram of water by 1 degree celsius. Food calories are measured by combustion, that is, how much heat is released when a foodstuff burns.
Carbohydrate — compounds of carbon, hydrogen and oxygen. In dietary terms, there are two kinds — complex carbohydrates and sugar. Carbohydrates contain around 4 calories per gram.
Cholesterol — this is an essential fat that your body uses for many biological processes. However, in excess, it can be harmful. It is made mostly in the liver from saturated fat, and circulates in the bloodstream. There is more than one kind of cholesterol. 
Complex carbohydrate — this is a term used to describe larger packages (or molecules) of carbohydrate. There are two kinds — starch and fiber. Starch is found in pasta, rice, potatoes and bread and fiber is explained below.
Essential fatty acids — these are fatty acids that the body is incapable of making on its own, and so must take from the diet. There are two — alpha linolenic acid (an omega-3) and linoleic acid (an omega-6) and they are both polyunsaturated.
Fats — fats are made up of fatty acids attached to a glycerol backbone. If there are double bonds between any carbon atoms in a fatty acid, it is said to be unsaturated. Fats and oils are the same, except that oils are liquid at room temperature. Examples include butter, cooking oil, and lard. Many fats are hidden for example, in cream and pastry. Fats are required for padding, insulation, nerve function, production of hormones and transport of vitamins. Fat contains 9 calories per gram.
Fibre — there are two kinds of fiber, soluble and insoluble. Soluble fiber is found in fruits, vegetables, oats and pulses and helps lower cholesterol and balance blood sugar. Insoluble fiber is ‘roughage’ — also found in the above and in bran and other wholegrains. Insoluble fiber aids digestion and can help prevent bowel problems including cancer.
Free radicals — these are extremely reactive atoms or molecules that carry an uncharged electron. They are necessary for a number of biological reactions, but are so reactive they can also cause cell damage. They are implicated in the development of cancer, heart disease and some chronic diseases. Exposure to certain things for example: cigarette smoke, UV light, pollution or radiation can create free radicals.
HDL cholesterol — high density lipoprotein cholesterol. This is carried by proteins called high density lipoproteins and is the ‘good’ cholesterol. HDLs remove cholesterol from the bloodstream and take it back to the liver.
LDL cholesterol — low density lipoprotein cholesterol. This is carried by proteins called low density lipoproteins and is the ‘bad’ cholesterol. LDLs carry cholesterol around the body and deposit it on artery walls. Too much LDL cholesterol can lead to the development of fatty ‘plaques’ which in turn are a risk factor for heart disease. A high intake of saturated fat can lead to an increase in LDL cholesterol. 
Minerals — inorganic substances, not all of which are essential to life. Examples of minerals are calcium, iron, zinc, potassium, and sodium.
Monounsaturated fat — an unsaturated fat with one double bond. Olive oil and some nut and seed oils are monounsaturated.

Obese — a BMI over 30 

Omega — this is a naming system. It relates to which of the carbon atoms the first double bond occurs, e.g. omega-3, -6 or -9. Omega-3 oils have attracted a lot of attention of late for their protective properties.

Overweight — a BMI over 25

Polyunsaturated fat — an unsaturated fat with multiple double bonds. Corn oil, some seed oils and fish oils are polyunsaturated.
Protein — proteins are made up of amino acids and are required for growth and repair. Meat, fish, eggs, dairy products, nuts, pulses and cereals contain protein. Protein contains 4 calories per gram.

Saturated fat — tend to be from animal sources and raise the levels of bad cholesterol.
Sugar — this is a term commonly used to describe ‘simple’ carbohydrates, or those in smaller packages. There are two kinds — intrinsic and extrinsic. Intrinsic sugars are the ones that are incorporated into the cell walls of plants, for example those found in whole fruits and vegetables. Extrinsic sugars are those which are not, for example those in milk, beet sugar and honey. Non-milk extrinsic sugar is what is more commonly known as refined or added sugar.
Trans fat— these are man-made polyunsaturates with an altered structure, and have been linked with ill health, including raised cholesterol.
Unsaturated fats — tend to be from plant sources. These types of fats reduce levels of bad cholesterol in the blood and can raise levels of good cholesterol.
Vitamins — organic (carbon based) substances that our bodies can break down and alter. Vitamins are needed in very small amounts, but are essential to life. There are two kinds: fat soluble (A, D, E and K) and water soluble (the B vitamins and vitamin C). Fat soluble vitamins circulate in the blood and are stored in fatty tissue, so do not need to be eaten every day. Water soluble vitamins circulate freely but are not stored, so you need to eat them more frequently.
So now you know what healthy eating is and understand the terms used by nutrition experts, how do you go about putting that knowledge into practice? What does a day’s healthy eating really look like? Check out How to get started in healthy eating — part 3 to find out how to put your healthy eating knowledge into practice.http://www.realbuzz.com/articles/how-to-get-started-in-healthy-eating-part-2/#pagination-top

How to get started in healthy eating — part 1

Choosing the right foods for health and fitness

We talk about healthy eating all the time — but what does it really mean? Is it really about throwing out the chocolate and stocking up on celery sticks? Or is there more to it than that? Here's how to get started in healthy eating ...

 

Let us explain. There are different nutrients in different foods. You need a wide variety of foods so that you have a better chance of eating all the nutrients your body requires.

Ideally your meals should be based around the following five food groups: 

Healthy eating is about balance — about getting the right range of nutrients from a number of food groups. No foods are ‘forbidden’ — anything you want to eat will have its part to play and a place in a healthy diet.

• Bread, cereals and potatoes
• Fruits and vegetables
• Milk and dairy products
• Meat, fish and alternatives
• Fats and sugars

Bread, cereals and potatoes

These should be the basis for every meal. This might be a baked potato, some mash, a wholemeal roll, pasta, steamed rice, couscous, polenta, bulgar wheat, pearl barley and the list goes on. Aim for wholegrain versions of cereals when you can — this means brown bread and rice and wholemeal pasta. Wholegrains have been associated with healthier hearts and contain extra fiber, which can help prevent constipation and bowel cancer.

Fruits and vegetables

A key part of your diet, they provide water, fiber and an array of vitamins, minerals and antioxidants. They have been shown to help prevent a number of diseases and illnesses including heart disease, stroke, cancer and high blood pressure. Include fruit and vegetables at every meal, and aim for at least five portions a day. A portion is usually around a handful — so that can be an apple, a fruit smoothie, a side salad, a can of tomatoes, some steamed broccoli …

Milk and dairy products

These are a good source of calcium as well as protein, vitamins and other minerals. If you do not eat dairy products or are a vegan, soya or similar replacements fall into this category. Eat two to three servings of low fat dairy products per day. This could be milk with your cereal, a yogurt with lunch and some low fat cream cheese in the afternoon. Calcium can also found in tofu, nuts and beans.

Meat, poultry and fish

These provide protein, B vitamins, iron and zinc. Meat alternatives also fall into this category. Beans, nuts and pulses also provide protein, but contain less iron and B vitamins, so if you do not eat meat you need to ensure you are getting these micronutrients from other sources. Protein is very satisfying, so if you eat a little at every meal you are more likely to feel full and less likely to overeat or snack later. Oily fish are an extremely good source of healthy fats — aim for two portions per week. Trim visible fat from meat to cut down on bad fats.

Fats and sugars

Fats and sugars should make up the smallest part of your meal. Fats should be good fats where possible i.e. olive oil, nut, seed or plant oil. Sugary treats are fine on occasion and indeed are part of a healthy diet, but can cause tooth decay if eaten too frequently.
Remember to eat regularly to give your body the supply of energy it needs. Don’t skip breakfast, it’s a false economy! You will only end up overeating later in the day.
Drink at least eight glasses of water a day (this can be in diluting juice, herbal teas etc.) and feel free to have one alcoholic drink a day too — this can actually be beneficial to health. Binge drinking is however, a no-no.
http://www.realbuzz.com/articles/how-to-get-started-in-healthy-eating-part-1/
 

Top 10 motivational quotes for dieters

Amazing quotes to help your dieting journey

Want to diet more effectively? It’s a long tough road, but when you get to the end you’ll feel and look amazing. To help you out, we’ve put together these 10 motivational quotes that will turn you into a champion dieter in no time at all.

“The groundwork of all happiness is health” – Leigh Hunt

Did you know that people at a healthy weight are generally happier than those who are overweight? According to a study carried out at Leiden University, overweight people are more prone to depression. That means if you stick to your diet and lose weight not only will you look amazing, you’ll also feel much happier in your day-to-day life!

“It took more than a day to put it on. It will take more than a day to take it off.” - Anonymous

Dieting is not an instant process, and that’s why it’s hard. But that’s also why it’s worth doing. Don’t be dismayed when you haven’t dropped four dress sizes in a week, or wonder where your washboard abs are after a day of eating healthily. Results from dieting take time, but when they do come they’re definitely worth it.

“If you keep good food in your fridge, you will eat good food.” – Errick McAdams

This quote goes hand in hand with the classic “never go to the supermarket hungry”. Filling your home with healthy nutritious food is the first step to dieting success, and will get you into the habit of eating healthily quicker than you might think. You’re much less likely to have a sneaky bowl of ice cream if you have to go all the way to the store to buy it.

“It takes five minutes to consume 500 calories. It takes two hours to burn them off.” – Anonymous

One of the pitfalls of dieting is all of your hard work can be undone by one moment of weakness. Next time you’re thinking of reaching for the junk food, just remember every ounce of sweat and determination that has gone into your weight loss so far. Is that muffin really worth throwing all of that away for? The answer is no.

“One must eat to live, not live to eat.” - Jean-Baptiste Poquelin

At the start of your diet you might find yourself desperately counting down the hours until your next meal. However, this feeling will soon pass. When you get into the habit of eating healthily it will become second nature, and that’s when you’ll really start to lose weight.

“Exercising should be about rewarding the body with endorphins and strength. Not about punishing your body for what you’ve eaten.” - Anonymous

If you use exercise as an excuse to cheat on your diet, you’ll never get anywhere. Successful dieters understand that eating healthily and exercising work best when used together, rather than on their own. Just because you’ve been to the gym in the morning, doesn’t mean you can have fast food and chocolate for lunch. All you’ll be doing is eating away your hard work.

“Don’t dig your grave with your own knife and fork” – Old English Proverb

Ask yourself this; why do you want to diet? Is there a hot new guy at the office you want to impress? Were you tagged in a bad picture on Facebook? Those reasons are all well and good if they make you eat well, but when it comes down to it you need to remember that what you eat hugely affects your health. If you eat healthily you’ll feel better, have more energy, and ultimately live longer.

“Your goals, minus your doubts, equal your reality” – Ralph Marston

Dieting is a fantastic thing, because if you do it properly you know that you will reach your goals. The only thing standing in the way of you and a healthy weight is your own doubts, fears and will power. Once you learn to control them it’s simply a case of learning to follow your diet until you reach your target weight and stay there.

“An optimist is a person who starts a new diet on Thanksgiving Day.” – Irv Kupcinet

Whilst there’s technically never a bad time to start a diet, there are definitely some days that will make it harder than others. Give yourself the best possible chance of succeeding by starting your diet on a quiet day when you know that you can control what you eat. Failing your diet instantly by starting it on Christmas day or before a birthday meal in a restaurant will just leave you feeling demotivated before you’ve even begun.

“You don’t drown by falling in water. You drown by staying there” – Anonymous

No matter what weight you’re at now, that’s not an excuse for avoiding dieting. The amount of work you have to put in might be daunting, but it’s never going to get any less until you actually start. Staying at an unhealthy weight is never a good idea, and if you accept your fate all you’re going to do is gain even more. So, are you going to start swimming, or are you going to let yourself drown?
http://www.realbuzz.com/articles/top-10-motivational-quotes-for-dieters/

The Best Exercise Foods

What to eat before, during and after exercise

As any elite athlete will testify, your training is only as good as the food that you use to fuel it. But what are the best exercise foods pre-workout, during, and post-workout?

How would the marathon runner fare if they neglected to load up their carbohydrate stores before a 26.2 mile (42.2km) race? Would a bodybuilder achieve the gains they desire on a diet bereft of protein, which is key for building muscle? And can we expect to train at our best if we eschew good nutrition for junk food?

Clearly, correct dietary choices are extremely important to maximize training gains, especially in your pre and post-exercise eating. Nutrition for sport and exercise is a vast subject but for the purpose of this article, we will focus on what to eat before, during and after exercise — which makes a huge difference to your performance and recovery. This feature focuses on:

• Correct food choices before different exercise sessions
• How to maximize your recovery between workouts
• Food and fuelling suggestions for when you’re on the go

1. Before exercise
   If your nutrition is poor before your workout then you are guaranteed to feel lethargic and tired and will be unable to get the most out of your training session. Whether your session is in the pool, in the gym, at a yoga class or on the trails, you will always need correct fuelling.
   
   
   Before a cardiovascular session
   Ideally you should eat two hours before cardiovascular exercise to allow for digestion. Eat a low fat meal containing some good quality protein (for example lean meat or fish), together with some carbohydrate that has a low to medium glycaemic index. Glycaemic index or GI is a ranking system for different foods based on the speed that they enter the bloodstream. The higher the index value, the faster the food enters the bloodstream for example; glucose has a GI of 100. The lower the value, the slower the food enters the bloodstream and a more sustained energy release is achieved for example; porridge oats have a GI of 49, and so will enter the bloodstream more slowly than glucose.
   
   So, try to target 30g of protein combined with 1.1g of carbohydrate per kg of bodyweight.
   
   Before a resistance training session
   Your pre-resistance training session will not be dissimilar to your pre-CV workout, but you can add more carbohydrate if your session will be very intense.
   
   For example, target 30g of protein combined with 1.1 to 1.5g of carbohydrate per kg of bodyweight.
2. During exercise
   Your energy requirements during exercise are dependent upon the duration of your workout. Solid food is unlikely to be very attractive and digestion will be slower than fluid and sweat losses can be in excess of one liter (33.8oz) per hour in hot conditions, so hydration is likely to be your primary concern. However, a drink can also include top-up carbohydrate to maintain your fuel stores.
   
   During a cardiovascular  or resistance training session
   You may need top-up fuel to help sustain your energy levels if your workout falls into one or more of the following categories:
3. It’s in excess of one hour
4. It’s extremely intensive
5. Your pre-exercise fuelling has been limited
   
   The most palatable fuel to consume during exercise is a drink, which has the added benefit of aiding your hydration. For shorter sessions, a glucose replacement energy drink is ideal but if you are exercising for well over an hour, for example when you are competing in a long distance race, then a specialist drink that contains a combination of quick energy (glucose — high GI) and slower-release energy (more complex carbohydrate — low GI) is more suitable.
6. After exerciseAs soon as your workout finishes you need to move fast to optimize your refueling and recovery. Acting fast will accelerate your recovery and enable your body to rebuild, restock and be ready for your next exercise session. By refueling correctly after exercise you will experience less overall fatigue for the remainder of the day.
   
   After a CV sessionWithin the first 15 minutes after your workout ends, drink a high GI carbohydrate drink containing 50g of carbohydrate, as this is the optimum amount for the body to utilize. A glucose energy replacement drink is ideal — this high GI food is fast-acting and will go straight to the working muscles to initiate restocking, and because it is in liquid form it will also help kick start your rehydration. Within two hours of your workout, consume another high GI carbohydrate food; again 50g is ideal. After the two-hour window, eat a meal comprising complex carbohydrate with a low GI (for example, wholemeal pasta), together with some low-fat protein. Studies indicate a 1:3 ratio is ideal but as long as you are consuming good quality protein, your needs should be covered.
   
   After a resistance training sessionSimilar to the post-CV workout, the first 15 minutes after exercise is key. Replicate the high GI drink from the CV recovery program, with the addition of 30g of protein to immediately initiate the rebuilding process. Follow the same protocols for your nutrition and main meal during the post-CV two-hour recovery period — although there may be a greater carbohydrate requirement if the session has been particularly intense.
7. Putting it all together
   To simplify your pre and post-workout fuelling, simply consult the following table so that you optimize your preparation and recovery:

8. Pre-CVTwo hours before exercise: 30g low-fat protein + low/med glycaemic index carbohydrate Note: if CV session is very long, for example a 3 hour run, then very high quantities of carbohydrate should be consumed.Example: beans on toast	Pre-resistance trainingTwo hours before exercise: 30g low-fat protein + low/med glycaemic index carbohydrate Note: may require more carbohydrate if session is planned to be intense.Example: beans on toast
   During CVSession duration up to one hour: Water and rapid energy replacement drinks (glucose). Session longer than one hour: Water and more specialist energy replacement drinks (glucose + slow release energy).	During resistance trainingResistance training sessions are generally no longer than one hour, so water and rapid energy replacement drinks (glucose) are most suitable.
   Post-CVFirst 15 minutes: high-GI glucose drink. Within two hours: high-GI food (for example a baked potato). After two hours: low-GI carbohydrate meal + protein (for example wholemeal pasta + tuna bake).	Post-resistance trainingFirst 15 minutes: high-GI glucose drink + 30g of protein. Within two hours: high-GI food (for example a baked potato). After two hours: low-GI carbohydrate meal + protein (for example wholemeal pasta + tuna bake)

   Getting the most out of your training is about factoring in everything — from the right sessions and adequate recovery to structured tapering and correct nutrition. Correct nutrition can mean the difference between
   the perfect recipes to fuel your training.

http://www.realbuzz.com/articles/the-best-exercise-foods/#pagination-top

Tips for Starting a Healthy Lifestyle!

Top health habits to steal from women

healthy lessons men can learn from women

When it comes to healthy living, both genders have their vices. However, there are many instances where it can pay to steal some habits from the opposite sex. To help give your health and fitness a boost, check out these top health lessons men can learn from women.

Female health tip 1: Get to know your body

Although most men are more than familiar with their overall appearance, many are less than vigilant when it comes to looking out for signs of health changes and may pay less heed to their bodies’ signals than women. To keep your health in good condition it is important to pay attention to your skin (making note particularly of any changes in size, shape or color of moles) and perform self checks for signs of testicular cancer. By getting to know your body, you will start to become more intuitively aware of the state of your wellbeing.

Female health tip 2: Try a holistic exercise class

For a lot of men, exercise routines are focused exclusively on bulking up and improving body shape. However, you may be missing out on lots of the health benefits other more female-dominated forms of exercise can offer. To help boost your mental and emotional wellbeing , try supplementing your usual routine with a gentler holistic exercise such as Pilates, yoga or Tai Chi. As well as keeping you physically fit, these exercises have many great benefits such as improving posture; increasing energy levels; boosting flexibility, strength and stamina; improving concentration and reducing stress levels.

Female health tip 3: Get checked out

Just as it is important to track any changes in your body, it is equally as essential that you act on any possible symptoms by visiting your doctor about any concerns you may have. However, while women are generally good at getting regular check-ups, many men are guilty of ignoring their symptoms, possibly due to fear or denial of health risks. It is never worth taking a chance on your health, so put your mind at rest by giving your doctor a visit, no matter how small you think the risk may be.

Female health tip 4: Let yourself be vulnerable

While most women will happily let their guard down and communicate their troubles to their friends, many men are afraid of appearing vulnerable by opening up to others and showing how they really feel. However, not only will sharing your troubles help you gain support and bond with others, but crying can also help your body to release stress. So, next time you are feeling emotional, whether due to a bad day or a weepy movie, why not let those tears flow – your health will thank you for it!

Female health tip 5: Do more cardio

Many men centre their workouts around weight lifting and building up muscle, while women are more likely to opt for cardio exercise to help with weight loss. In fact, neither option is ideal as both types of exercise should make up a well-rounded fitness routine. Whether or not you want to lose weight, aerobic exercise is essential for heart health, so take a lesson from the girls and try swapping the occasional weight lifting session for a cardio workout to help improve your health and physique.

Female health tip 6: Indulge in some pampering

It’s a well known fact that most women like to be pampered and groomed, while men are a little more reticent to give grooming a go. Whether you care about your appearance or not, proper skin care (which includes using an SPF) is important for your health, as is looking after your nails to prevent fungal infections. If you want to go the whole hog and give your body a pampering treat, a massage can also do wonders for your health. With benefits including reduced back pain, detoxification and an increased sense of well-being, this is definitely not just a treat for the girls.

http://www.realbuzz.com/articles/top-health-habits-to-steal-from-women/

Does the male menopause exist?

The myths and realities surrounding male menopause

The male menopause has long been a subject of scientific debate. But does the condition — which is said to reduce sex drive, self-esteem and physical strength — truly have any medical grounding or is it merely a symptom of middle-age? We take a look at the myths and truths surrounding the causes of the male menopause.

If you’re feeling tired and moody and your sex drive is low, you might be wondering if there’s something inherently wrong with you. So what’s going on? It could be that you’re going through the male menopause ...

Falling testosterone in middle-age

The question of whether a male menopause actually exists has long been a source of scientific discussion. Technically, men can’t experience the menopause per se, as this condition specifically relates to the moment when women of a certain age stop having their periods. Nevertheless, many of the side-effects associated with the female menopause are equally apparent amongst aging men. Depression, achy muscles and even increased body weight can prove highly troubling to males in their mid-40s onwards.
Scientists have dubbed male menopause the ‘andropause’. The feelings of malaise, physical weakness and low self-esteem stemming from this condition are caused by a gradual drop in testosterone levels, similar to the fall in hormones experienced by menopausal women. Though the majority of middle-aged men remain unaffected, the andropause can exacerbate a mid-life crisis in a variety of troubling ways.

Symptoms of the andropause

As men grow older, their testosterone levels gradually fall, potentially causing symptoms of the andropause. These problems can include everything from a weakened sex drive through to full-blown periods of depression ...

• Low sex drive and infertility — It won’t be the news that your partner wants to hear, but a fall in testosterone can really dampen your sexual appetite. If you’ve been struggling to raise your enthusiasm in the bedroom (so to speak), or are unable to conceive, it might be time to see your doctor and assess whether the andropause is to blame. Sadly, the damage to your sex drive doesn’t stop there; the male menopause has also been blamed for shrinking testes and loss of pubic hair amongst aging men who are low in testosterone.
• Depleted energy and low motivation — Back in the day, you might have leaped out of bed in the morning, throwing open the curtains before greeting the world with a cocky spring in your step. Nowadays things have changed ... you sleep through your alarm clock, lethargically crawl out from under the sheets and then lope into the kitchen to eat another bowl of soggy muesli. Sound familiar? Sadly, your reduced energy and crumbling joie de vivre could be down to the andropause.

• Aching muscles and physical tiredness — As our bodies get older we’re bound to lose some of the physical strength we enjoyed in our youth. However, if your physical capability has rapidly dwindled over a few short months it could be that your falling hormone levels are starting to take their toll. If achy muscles and physical lethargy are beginning to bite, it might be wise to book an appointment with your doctor.
• Depression and moodiness — Low self-esteem and melancholy can be caused by a number of disparate factors. Feelings of misery may stem from stressful work habits, marital problems, or even from your kids growing up and leaving home. However, depression amongst middle-aged men can also stem from the andropause, with a gradual drop in male hormones blamed for mood swings and terminal moping.

• How to combat the male menopause

  If you feel like the weight of the world is on your shoulders, it could be that you’re suffering from the andropause. So what can be done about this morale-sapping physical and mental condition?
  
  • Leading a healthy and active lifestyle — The most natural way of fighting through the mental and physical frustrations posed by the andropause is to lead a healthier lifestyle. Through nutritious eating and regular exercise, you’ll soon improve problematic aspects of your health, such as flexibility, muscular strength, speed and stamina. By enjoying sports and gym workouts, and eating food high in vital minerals, you may also alleviate depression by blowing away the cobwebs from your mind.
  • Seeking medical advice — If you’re really struggling with certain elements of your mid-life health, it might be an idea to seek out some medical advice from your doctor. Conditions such as impotency can be solved through prescribed medications, whilst physicians also offer a valuable source of dietary and exercise guidance.
  • Using therapy to conquer depression — Middle-aged men suffering from the mental strain of the andropause should seek therapeutic help if they feel it’s appropriate. If you’re burdened with the weight of stress or depression, don’t bottle up your negative feelings. Instead, talk to a therapist or even a trusted friend and you might just relieve some of the emotional baggage.

  Identifying the male menopause

  The andropause is clearly a very serious condition. However, before you rush out to buy a book shelf full of self-help books on tackling the male menopause, it’s important you get a second opinion to ensure you’re genuinely suffering from it. Conditions with similar symptoms include anemia, thyroid gland illness and even alcoholism, so get a second opinion to fully assess your situation.
  Even if your problems do appear to stem from the andropause, it’s far from the end of the world ... Getting through this tricky mid-life transition may prove challenging in the short-term but you will beat the blues eventually to live a happier and healthier later life.
• http://www.realbuzz.com/articles/does-the-male-menopause-exist/#pagination-top

10 foods all men should eat

10 essential foods for male health

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender. While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are 10 foods all men should eat.

By Kirstie Iona McIntosh

Food for men 1: Tomatoes

Tomatoes are possibly one of the best "superfoods" around, and the popular fruit has particular benefits for men. Studies have suggested that the lycopene found in tomatoes may reduce risk of colorectal cancer, lower cholesterol and reduce the risk of heart disease; the leading cause of death in men. Research has also shown that men who frequently eat foods rich in lycopene may drastically reduce their risk of developing prostate cancer.

Food for men 2: Blueberries

Blueberries are another fruit that have been linked to a reduced risk of prostate cancer, thanks to their high levels of proanthocyanidins. However, blueberries' positive benefits for men don't stop there, as studies have also suggested that blueberries may be effective in reducing risk of heart disease, Type 2 Diabetes and age-related memory loss; a condition more prevalent in men than women.

Food for men 3: Brazil nuts

Snacking on nuts is great for heart health and good skin. However, Brazil nuts are particularly beneficial for men as they are packed with selenium; a powerful antioxidant which studies have suggested can boost sperm health and motility. Furthermore, selenium is also great for lowering "bad" cholesterol levels, preventing blood clots and lifting your mood.

Food for men 4: Broccoli

Broccoli - along with other cruciferous vegetables like cabbage and sprouts - contains a strong cancer-fighting chemical, sulphoraphane, which research has suggested may reduce men's risk of developing bladder cancer (a cancer more commonly affecting women than men), prostate cancer and colorectal cancer.

Food for men 5: Oysters

Oysters are the highest natural source of zinc; an essential requirement for men's fertility and sexual health. Zinc not only helps to maintain healthy testosterone levels in men, but it is essential for healthy sperm production.  On top of this, zinc deficiency may be responsible for hair loss in men, so an increased intake may benefit men's appearance as well as health.

Food for men 6: Whole grains

Whole grains are great for our health thanks to their high levels of vitamins, minerals and fiber. Most whole grains, including brown rice and oats, are particularly rich in B vitamins, which are good for general wellbeing and can also help alleviate depression. Individual B vitamins can also benefit male health in various ways. Studies have suggested that folate (vitamin B9) can keep sperm healthy, while biotin (B7) may help hair loss. Silica, also present in whole grains, could also help with healthy hair growth.

Food for men 7: Eggs

For men suffering from hair loss, eggs may also provide the perfect solution. Eggs are an excellent source of protein, which is essential for hair growth, as well as being rich in biotin (vitamin B7). Egg yolks are also a good source of iron, which some studies have suggested can alleviate hair loss, which can be caused by anemia.

Food for men 8: Pomegranate juice

Pomegranates are packed with antioxidants, vitamins and minerals, and research has suggested that drinking the juice of this "superfood" can help lower cholesterol - which can be high in many men as young as their 20s - and prevent hypertension. A study has also found that drinking just one 8oz glass of pomegranate juice a day could dramatically slow down the progress of prostate cancer.

Food for men 9: Garlic

Garlic is well known for boosting heart health, and a study on the effects of garlic consumption on males has shown that regularly eating garlic could help lower men's cholesterol levels. Furthermore, research findings published in the Journal of the National Cancer Institute have suggested that regularly eating garlic and onions could help lower men's risk of developing prostate cancer.

Food for men 10: Salmon

Salmon is not only a great source of protein, but it is an excellent source of omega-3 fatty acids, which can help address many of men's most common health complaints. Omega-3 fatty acids have been linked to lowered levels of "bad" cholesterol and can also reduce risk of many illnesses, including heart disease, colorectal cancer, prostate cancer and depression.
http://www.realbuzz.com/articles/10-foods-all-men-should-eat/#pagination-top

Male health through the decades

Stay healthy throughout your life

Every man’s exercise needs change throughout his life. With this in mind, here is a guide to the lifestyle actions and exercises that you’ll need to do in order to maintain your health during four important decades of your life — your 20s, 30s, 40s and 50s.

Life in your 20s

Statistics show that 21 per cent more men than women aged 16 to 24 are regularly active. Young men are generally more likely to be involved in sport than young women, and are more likely to have kept up an activity since school days. However, a gung ho approach can also mean that ‘action men’ put themselves at risk of sports injuries through failing to warm up, overdoing it and showing off! Also, those of you twentysomethings who aren’t healthy and active at this stage may well be getting away with it — at least esthetically. With an average of 12 per cent less body fat than women, and a higher metabolic rate due to higher lean muscle mass, young men are less prone to gaining weight than women.
However, before you relax, bear in mind that bad health habits will be wreaking damage on the inside. Too much dietary fat, sugar and alcohol, as well as too few vitamins, minerals and essential fatty acids, can contribute to the furring of the arteries, reduced insulin sensitivity and fatty deposits around the internal organs. But the most important health decision you can make now is not to smoke, as it will become increasingly difficult to give up as you get older.

How can I maintain my health in my 20s?

If your current activity level involves walking to the bar or ripping the packaging off a ready meal, it’s time to wake up to reality. Heart disease is one of the biggest killers of men, and the evidence that a poor diet and insufficient physical activity are the prime causes is irrefutable. If you’ve had a bit of a break from exercise, do ease yourself back in slowly, allowing a period of weeks (not days!) to increase the volume of activity. Always warm up before you step up the pace and consider adding some strength training to your regime to make muscles and connective tissues more robust. Even if you are regularly active, make warming up and stretching part of your routine and don’t ignore aches and pains or try to ‘work through them’. It’s much more sensible to take a few days off instead — and if the problem doesn’t go away, see a sports medicine professional such as a physiotherapist.

Vices such as smoking and drinking excessively can deplete your body of vitamins and minerals. Heavy drinking and smoking increase the need for the B vitamins and vitamin C, and may affect zinc absorption levels. These needs can be satisfied by eating meat, shellfish, dairy products and whole grains. Drinking also increases the need for folate (which occurs in yeast extract, beans and pulses, breakfast cereals, liver, and wheatgerm) and magnesium (in whole grains, nuts and seeds). Smokers may want to up their intake of vitamin E (in vegetable oils, avocadoes, nuts and seeds), as well as stock up on watercress and broccoli, which are high in phenethyl isothiocyanate — a phytochemical that has been shown to reduce the risk of tobacco-induced lung cancer.

Every man’s exercise needs change throughout his life. With this in mind, here is a guide to the lifestyle actions and exercises that you’ll need to do in order to maintain your health during four important decades of your life — your 20s, 30s, 40s and 50s.

Life in your 20s

Statistics show that 21 per cent more men than women aged 16 to 24 are regularly active. Young men are generally more likely to be involved in sport than young women, and are more likely to have kept up an activity since school days. However, a gung ho approach can also mean that ‘action men’ put themselves at risk of sports injuries through failing to warm up, overdoing it and showing off! Also, those of you twentysomethings who aren’t healthy and active at this stage may well be getting away with it — at least esthetically. With an average of 12 per cent less body fat than women, and a higher metabolic rate due to higher lean muscle mass, young men are less prone to gaining weight than women.
However, before you relax, bear in mind that bad health habits will be wreaking damage on the inside. Too much dietary fat, sugar and alcohol, as well as too few vitamins, minerals and essential fatty acids, can contribute to the furring of the arteries, reduced insulin sensitivity and fatty deposits around the internal organs. But the most important health decision you can make now is not to smoke, as it will become increasingly difficult to give up as you get older.

How can I maintain my health in my 20s?

If your current activity level involves walking to the bar or ripping the packaging off a ready meal, it’s time to wake up to reality. Heart disease is one of the biggest killers of men, and the evidence that a poor diet and insufficient physical activity are the prime causes is irrefutable. If you’ve had a bit of a break from exercise, do ease yourself back in slowly, allowing a period of weeks (not days!) to increase the volume of activity. Always warm up before you step up the pace and consider adding some strength training to your regime to make muscles and connective tissues more robust. Even if you are regularly active, make warming up and stretching part of your routine and don’t ignore aches and pains or try to ‘work through them’. It’s much more sensible to take a few days off instead — and if the problem doesn’t go away, see a sports medicine professional such as a physiotherapist.

Vices such as smoking and drinking excessively can deplete your body of vitamins and minerals. Heavy drinking and smoking increase the need for the B vitamins and vitamin C, and may affect zinc absorption levels. These needs can be satisfied by eating meat, shellfish, dairy products and whole grains. Drinking also increases the need for folate (which occurs in yeast extract, beans and pulses, breakfast cereals, liver, and wheatgerm) and magnesium (in whole grains, nuts and seeds). Smokers may want to up their intake of vitamin E (in vegetable oils, avocadoes, nuts and seeds), as well as stock up on watercress and broccoli, which are high in phenethyl isothiocyanate — a phytochemical that has been shown to reduce the risk of tobacco-induced lung cancer.

Life in your 30s

According to the Harvard Medical School, you're likely to lose five to 15 per cent of your aerobic capacity for each decade after the age of 30. So the rot starts here! But, as the experts point out, exercise regularly and you can combat this natural decline. What’s more, being physically fit can dramatically reduce men's deaths from heart disease, even when cholesterol rates are high, according to research from Queen's University in the United States. Doing the equivalent of four to five 30-minute workouts per week was found to be sufficient to significantly reduce the risk of heart disease.
Those of you who have been regular participants in sports or exercise for the past decade will be faring better than those who have only just decided to take action — but even regular performers may notice a slight decline in performance in the second half of your 30s, as maximal oxygen uptake begins to deteriorate.

How can I maintain my health in my 30s?

It’s all too easy to slip into an exercise comfort zone as you get older — but be prepared to step outside of it regularly. If you want to stay quick, Harvard Medical School recommends adding speed work to aerobic workouts. Using weights, two to three days a week, combats the natural loss of muscle mass as you age, too. A recent study in Sports Medicine also found that weight training helps to stimulate the release of growth hormone, which regulates body fat storage — thereby keeping your beer belly at bay! Another wise course of action — not just to maintain performance but to stave off the risk of injury — is to build a strong core.

Life in your 40s

With your career reaching its peak, your free time limited, your kids growing up and your earning requirements spiraling, stress often reigns in this decade — and there is plenty of evidence that this contributes to the risk of heart disease and high blood pressure. However, research has proven that exercise can help by giving you more energy, helping you become more ‘stress-resistant’, and allowing you to burn off tension and anxiety. But many men are stuck in a catch-22 situation, where they simply don’t feel they have the time and energy to devote to workouts. However, even if you can’t find whole hours to spend at the gym, incorporating more activity into your daily lifestyle will help. Stop driving to work if you can use public transport and walk or cycle; stop working through your lunch break; and ensure that some of your family time is spent out doing active things, rather than slumping in front of the TV.
Doing exercise will also help to control your weight — and this fourth decade is the one in which men are most likely to gain weight as a result of fewer calories being burned and more calories being taken in. Added weight puts added stress on the heart and lungs, and on the weight-bearing joints of the knees, hips, ankles, and feet.

How can I maintain my health in my 40s?

Now is the time to take control of the stress factors in your life. If you don’t even have time to walk for 30 minutes on five days of the week, you really have to re-assess your work-life balance. And as outlined above, calorie-blasting activity doesn’t have to take place at the gym. Playing sports in the park, dog walking, or going on a family bike ride or hike will all help you burn more calories, get a break from daily stresses, and put a smile on your face! Research from the University of Arkansas revealed that the amount of energy spent on daily activity accounted for 75 per cent of the variability in body fat levels among subjects — so the more active you are, the less body fat you’ll have. The other thing to think about — even if you are a regular runner or cyclist — is flexibility. Muscles lose elasticity and the connective tissues around our joints thicken as we get older, leading to a reduced range of motion and a greater risk of stiffness, aches and pains — and injury. Stretching, rotating, bending and extending your joints regularly — along with activities such as tai chi, yoga and Pilates — can help to restore a good range of motion and suppleness.

Life in your 50s

According to Australian government statistics, men in their 50s are in the healthiest state they’ve been for decades. Perhaps with less need to ‘prove themselves’ in the workplace (or just giving up hope of a promotion!), and children growing up, middle-aged men are able to spend a bit more time on themselves and finally do something about that burgeoning waistline or high blood pressure problem. At the VA Medical Centre in Salt Lake City, Utah, physically fit men in their mid 50s were compared to inactive men in their mid 20s. Amazingly, it was found that active older men have lower resting heart rates than younger men — 64 beats per minute versus 85 beats per minute for the younger men — as well as higher oxygen uptake during maximal exercise, and a better recovery heart rate one minute after exercise than men in their 20s. So whether you’ve been an active footy player, runner or gym goer for years or are just deciding it’s time to get fit, it isn’t too late to reap the benefits. And it’s well worth doing so unless you want to end up housebound: in research from the Journal of Aging and Physical Activity, the risk of walking difficulties was highest among men aged 40 to 64 who engaged in a fitness activity once a week, compared with men who got active at least three times a week.

How can I maintain my health in my 50s?

While as far as your heart health is concerned, cardiovascular exercise is the key. Resistance training is arguably as essential to good physical health in your later years as it is earlier in life. It strengthens your muscles and bones, and there are indications that it is helpful in lowering cholesterol levels, as well as improving glucose uptake (thereby reducing the risk of diabetes) and strengthening the ligaments and tendons to reduce pressure on your joints. In the past, people with high blood pressure, heart diseases and conditions such as arthritis were warned to avoid using weights, but researchers at Tufts University and Harvard Medical School found that weight training had no adverse effect on blood pressure or heart function. So get pumping! You might end up with brains as well as brawn if you do: two recent studies found that vigorous workouts at least twice a week could reduce the risk of developing Alzheimer's by 50 per cent and Parkinson's by as much as 60 per cent. Resistance training — and weight-bearing aerobic exercise — will also help preserve bone density. Also, although the evidence isn’t conclusive, a study from UCLA in the United States found that a low-fat, high-fiber diet and regular exercise may help to prevent or slow the rate of growth of prostate cancer.
http://www.realbuzz.com/articles/male-health-through-the-decades/#pagination-top

 

5 surprising health tricks men will love

Guys, boost your health in 5 fun steps

Guys, don’t make keeping healthy feel like a chore! We’ve put together five fun and surprising ways to keep healthy that we’re pretty confident you will love. Indeed, from drinking a pint of Guinness to snacking on chocolate with a high cocoa percentage, these surprising health tricks for men aren’t hard to stick to at all. You’re welcome!

A Guinness a day...

As the famous Guinness slogan goes, “Guinness is good for you” and it’s no word of a lie (if you drink it in moderation, of course). Scientists from the University of Wisconsin believe that a pint of the black stuff every day could prevent blood clots and heart attacks. In a study carried out on dogs with narrowed arteries, the scientists found that those who were given Guinness had reduced clotting activity in their blood compared with those who were given lager. “An apple a day keeps the doctor away” sounds a lot more appealing when “apple” is replaced with “Guinness”. Yes, this is certainly a health trick we can stick to.

Full-fat cheese boosts muscle gain

Feeling guilty about munching on too much cheese? Worry no more, gents. It turns out that full-fat cheese isn’t only pleasing to the palette but it’s packed full of nutrients too. The best bit? Cheese is the perfect food choice when you’re bulking up.  Indeed, full-fat cheese is packed with casein protein – the ideal nutrient to fuel your body with when you’re putting on muscle. What’s more, cheese is also packed with calcium to strengthen teeth and conjugated linoleic acid, which is thought to have cancer-fighting properties.

Masturbation boosts immunity and helps prevent cancer

An Australian study carried out in 2003 revealed that men who masturbated more than five times a week were a third less likely to suffer from prostate cancer because ejaculation helps to flush out the toxins that cause disease. What’s more, when you reach orgasm, your body increases its production of the natural cortisol hormone which – in small doses – helps to regulate and strengthen your immunity. Add to that the fact that masturbation boosts your mood and makes you last longer during sex and we’re pretty confident that this is one surprising health booster that you won’t see as a chore.

Beef keeps your muscles healthy

While beef helps to strengthen the muscles of younger gentlemen, a study conducted by scientists at McMaster University in Canada revealed that beef can be particularly beneficial for older guys. Stuart Philips PhD., an exercise scientist from McMaster University, explains that “in order to maintain, repair and build muscle, your body requires protein. But as you age, your body has a harder time synthesising protein quickly enough to keep up with muscle loss, even if you’re lifting weights”. However, the amino acids found in beef are similar to those found in human muscle and help to counteract age-related muscle breakdown. Beef burger, anyone?

Chocolate reduces stress levels

Are you quite partial to the odd few (hundred) bars of chocolate? So are we! While consuming it in copious amounts is obviously not great for your health, the odd bar is good for you if it has a high percentage of cocoa. Indeed, the polyphenols found in dark chocolate respond to the brain receptors associated with anxiety. Matthew Phase, a PhD. Candidate, says that “the higher the cocoa content of the chocolate, the more polyphenols the chocolate will contain”. While we much prefer the taste of milk chocolate, if it’s going to reduce our stress levels then we’re perfectly happy with switching to dark chocolate. Reduced stress levels mean reduced chance of heart attack and blood clots.
http://www.realbuzz.com/articles/5-surprising-health-tricks-men-will-love/

Home Remedies for Wrinkles

Some people go to great lengths to avoid looking in the mirror when wrinkles start to multiply as they age. Wrinkles are caused by thin, sagging skin. They particularly appear on the face, neck, backs of hands, and tops of forearms.

Wrinkles occur as part of the natural aging process, when the collagen and elastin in the connective tissue of the skin become weak and break down due to changes in fibroblasts that produce collagen and elastin.

Premature or excess wrinkles can also be caused by factors like too much exposure to sunlight or harsh environments, smoking, use of certain drugs, excessive stress, sudden weight loss, loss of vitamin E, and genetic predisposition.
There are many easy home remedies that will help reduce wrinkles and prevent new ones from forming.

Here are the top 10 home remedies for wrinkles.

1. Olive Oil

Olive oil is a great massage oil for your skin. It is a good source of antioxidants, like vitamins A and E, which fight skin-damaging free radicals.

• Regularly massaging olive oil onto the affected skin area will moisturize, repair and even regenerate skin cells. As the oil penetrates deep into the skin, it provides long-lasting protection and keeps it moisturized.
• Another option is to mix a few drops of honey with a few drops of olive oil and glycerin. Massage the mixture into your skin twice daily. This will eliminate dead cells and help tighten sagged skin.

You can also massage your skin with coconut oil, emu oil, almond oil or vitamin E oil to prevent and reduce wrinkles.

2. Fenugreek

Fenugreek leaves, seeds and even oil work as an antidote for different skin problems, including wrinkles. The leaves are rich in vitamins and minerals that are easily absorbed by the body and help treat wrinkles and fine lines when this remedy is used regularly.

• Grind a handful of fresh fenugreek leaves to make a thick paste. Apply the paste on your face and leave it on overnight. In the morning, wash it off with lukewarm water.
• You can also wash your face with water boiled with fenugreek seeds or apply fenugreek oil on your wrinkles and fine lines.

3. Aloe Vera

The aloe vera plant contains malic acid that helps reduce wrinkles by improving the elasticity of your skin.

• Simply cut an aloe vera leaf from the plant and extract its gel. Apply the fresh gel onto your skin and leave it on for 15 to 20 minutes. Wash it off with lukewarm water.
• Another option is to mix one teaspoon of aloe vera gel with the contents of a vitamin E capsule. Apply the mixture to areas where wrinkles are forming. Leave it on half an hour and then wash it off with lukewarm water.

4. Ginger

Ginger works as an excellent anti-wrinkle remedy due to its high antioxidant content. Moreover, it helps inhibit the breakdown of elastin, one of the main causes of wrinkles and fine lines.

• Mix a pinch of grated ginger with a tablespoon of honey. Eat this mixture every morning.
• You can also drink ginger tea twice daily.

5. Bananas

Bananas are rich in vitamins, minerals and antioxidants that combat the causes of wrinkles and fine lines. Using this remedy twice per week will rejuvenate your skin and treat wrinkles in a natural manner.

• Mash two ripe bananas into a thick paste. Apply the paste on the wrinkled areas. Leave it on for at least a half an hour and then wash it off with lukewarm water. Follow it with some skin moisturizer.
• Alternatively, you can use a mixture of one mashed banana and avocado, along with a little honey. Slather it on your skin, lave it on for 20 minutes and then wash it off.

6. Almonds

Almonds are an excellent source of fiber, vitamin E, iron, zinc, calcium, folic acid, and oleic acid, which combined can delay the aging process and treat wrinkles.

• Soak some almonds in raw milk overnight. In the morning, remove the skin and grind the almonds into a thick paste. Apply the paste onto your skin, and even under your eyes to get rid of dark circles. Leave it on for 20 to 30 minutes and then wash it off with lukewarm water. For best results, do this daily.
• You can also massage almond oil into your skin to delay the effects of aging.

7. Carrots

Carrots have a high content of vitamin A, which promotes the production of collagen and helps keep the skin smooth.

• Boil two or three large carrots in water until they become soft. Blend the carrots with some honey to get a paste. Apply it directly on the face. Leave it on for about a half an hour and then rinse it off with lukewarm water.
• Another option is to a combination of equal parts of carrot juice and honey each morning and evening. You can leave it for about 10 minutes before washing it off.
• Also, include raw carrots in your diet.

8. Lemon Juice

 

Lemon juice is rich in citric acid that acts as a strong exfoliant and helps get rid of dead skin cells. It also works as a deep cleansing agent and astringent that will help fade blemishes as well as wrinkles, fine lines and other signs of aging, like dark circles.

• Gently rub a little bit of lemon juice into your facial skin. Leave it on for 5 or 10 minutes and then rinse your face with water. Do this two to three times a day.
• Alternatively, you can mix one teaspoon each of  yogurt, honey and vitamin E oil and lemon juice. Spread it on your face and leave it on for 15 to 20 minutes before washing it off.
• Another option is to apply lemon juice mixed with amla powder (Indian gooseberry) onto your face to treat wrinkles and delay aging naturally.

9. Pineapple

Pineapples have enzymes that promote skin elasticity, moisturize the skin, and help eliminate dead skin cells as well. The fruit is also rich in antioxidants, fibers and vitamins that boost skin health.

• Rub pineapple flesh on the affected skin area. Allow it to dry for 20 minutes, and then rinse with warm or cold water.
• Apply the juice from a green pineapple onto the skin daily for five minutes before washing off. This is also a very good remedy for treating dark circles around the eyes.

10. Water

Drinking water is one of the easiest and most effective home remedies for treating wrinkles. Water keeps the body hydrated and maintains the moisture level in the skin. When the body is dehydrated, your skin will generally look older.
Be sure to drink pure, filtered water, as unfiltered water may have traces of chemicals that can damage your skin over time.
Drink at least two liters of filtered water daily. Have a glass in the morning to kick start your day and then keep a bottle of water beside you throughout the day. Avoid alcohol and carbonated drinks, though.
Additional Tips

• Limit sun exposure, especially when the sun is strongest.
• Reduce and manage stress as chronic stress accelerates cellular skin aging.
• Stop smoking as it can damage collagen and cause early wrinkles.
• Include more vitamin C rich foods such as orange, blueberries, grapefruit, pineapple, broccoli, bell peppers, spinach, and kale in your diet. Vitamin C promotes collagen formation and fights free radicals. Foods rich in omega-3 fatty acids will also help keep your skin youthful and plump.
• Get proper sleep and prefer to sleep on your back to prevent sleep lines that eventually turn into wrinkles.
• Control facial expressions like squinting and frowning as they tend to overwork the facial muscles.

Aging is a natural phenomenon leading to the formation of wrinkles and fine lines on the skin, but these remedies will help you decelerate the process. You can look younger for many more years to come.

http://www.top10homeremedies.com/home-remedies/home-remedies-for-wrinkles.html/3