10 easy ways to cut out calories

How to eat less and lose weight without feeling deprived

Losing weight can be hard work, especially when your stomach is rumbling and you’re craving your favourite treats. However, cutting out calories needn’t be quite as difficult as you think. Here are 10 almost effortless ways to cut back on calories without feeling as though you are missing out.

Calorie saver 1: Buy a non-stick pan

Cooking meals from scratch is one of the most effective ways to save on calories. However, by paying attention to what you are cooking with, you can easily cut out even more. Cooking with oils can add literally hundreds of calories on to a meal (with most oils containing around 120 calories per tablespoon), often without contributing vastly to its taste. To cut down on unnecessary calories, invest in a non-stick pan which requires much less oil or, in some cases, none at all.

Calorie saver 2: Recreate your favourite treats

Making homemade versions of your favourite treats can help you to save on calories without compromising on taste. By making your own treats, you are in charge of what goes into them and can make ingredient swaps to further cut the calorie content. For instance, try swapping sugar for agave nectar (which is sweeter than sugar, so you will need less), replacing cream with evaporated milk or yoghurt, and using low fat coconut milk in your favourite curry. Cooking also burns off more calories than opening a packet, making this a great calorie-saving way to treat yourself.

Calorie saver 3: Spice up your meals

If you’re looking to reduce the amount of calories in your meals, using more spices, herbs and chillies in your food can help. Adding herbs and seasonings to your meals can add extra flavor to your food and give your meals a kick, without adding any extra calories. As an added bonus, chilli peppers and spices such as cinnamon, cayenne, black pepper and ginger can actually promote weight loss, helping you to burn off any superfluous calories consumed.

Calorie saver 4: Skip the condiments

If you consider yourself a healthy eater yet you still can’t ditch those extra pounds, it may be time to look at what you are eating alongside your meals. Oily and sugary dressings, dips and sauces can add a surprisingly high amount of calories on to what is otherwise a healthy and low calorie meal. Avoid those sneaky calories by opting for smaller amounts of low calorie condiments such as balsamic vinegar, salsa or brown mustard, or try skipping these extras entirely.

Calorie saver 5: Buy smaller plates

While you may only eat three daily meals, many of us have grown used to eating much larger portions than we actually need, meaning that you could be consuming the equivalent of six or more standard serving sizes each day. As many of us feel compelled to eat large portions simply because they are there, help yourself to resist temptation by only purchasing small portions of your favourite treats – even if the bigger ones do seem like good value for money! Also, try swapping your plates, bowls and glasses for smaller ones, which will help you to control your serving sizes.

Calorie saver 6: Chew more slowly

It generally takes a minimum of 20 minutes for your body to register feelings of fullness, meaning that the more quickly you consume your meals, the more you will feel compelled to eat before you start to feel full. Research results published in the American Journal of Clinical Nutrition found that those who chewed each mouthful 40 times ate nearly 12 per cent fewer calories than those who chewed just 15 times, so try taking your time over each mouthful to help cut back on calories.

Calorie saver 7: Cut back on liquid calories

While many of us pay attention to what we eat, we often ignore those calories consumed in liquid form. However, these could add up to a significant amount of your daily total. While alcohol is the main liquid calorie culprit, soft drinks, fruit juice, smoothies and many hot drinks can also contain a vast amount of calories, and often next to no nutritional value. To reduce your calorie intake without changing what you eat, try swapping calorie-rich drinks for herbal tea or water. Alternatively, replace milky lattes for skinny versions and fizzy drinks for fruit juice diluted with sparkling water.

Calorie saver 8: Get more sleep

For a truly effortless way to cut back on your calorie intake, research suggests getting more sleep could do the trick. A study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest. It is thought that this is because lack of sleep stimulates the production of our hunger hormone, ghrelin, while also lowering levels of leptin; the hormone that makes you feel full.

Calorie saver 9: Choose filling foods

If you want to eat fewer calories but still feel full, you need to be smart with your food choices. Opt for more filling foods rich in protein and fiber; both of which can help you to feel fuller for longer). Also, opt for ‘bulky’ foods which will fill up the stomach without you taking in a lot of calories. Experts at the University of Sydney developed a ‘Satiety Index’ based on how long foods will stop you from feeling hungry, and identified the most filling foods as potatoes, fish, oats, apples and oranges, wholewheat pasta, beef, beans, grapes, wholemeal bread and popcorn.

Calorie saver 10: Pay attention to your meals

Many of us consume an unnecessary amount of calories simply because we are not paying attention to what we are eating. According to research findings published in the British Journal of Nutrition, eating when distracted can cause you to ignore your body’s signals that you’ve had enough, leading you to eat more than you normally would. To cut your calorie intake, try to eat at the table, rather than in front of a TV or computer screen, and learn to really savor your food.
http://www.realbuzz.com/articles/10-easy-ways-to-cut-out-calories/#pagination-top
 

5 surprising things that make you slim

Five unexpected things that can help you lose weight

Think cake and beer are off the menu when you’re dieting? The good news is this may not be the case. Check out these 5 surprising things that can keep you slim.

Chocolate can help you lose weight

It may not be the first food choice that springs to mind when embarking on a diet, but research findings suggest that eating chocolate in moderation could actually make you slim. The study conducted by the University of California tested the theory that, as chocolate is believed to increase your metabolism, these benefits may cancel out the calories consumed. The results suggested that chocolate may not only be calorie neutral; it can also help you lose weight. The researchers discovered that adults who consumed chocolate frequently had a lower BMI than those who didn’t, despite them often eating more calories and not exercising more.

 

Fried food and cakes for breakfast can help with weight loss

If you’re experiencing cravings for dessert or fried foods, the good news is you can indulge – so long as you do it first thing. Researchers from Tel Aviv University found that participants who ate a 600-calorie breakfast which included dessert lost an average of 40lbs more than those who had a smaller 300-calorie one. Meanwhile, researchers from the University of Alabama found that eating a fried breakfast followed by a lighter lunch and evening meal could help with weight loss. Experts believe that this is because the body’s metabolism is faster in the morning, making it the best time to indulge. Furthermore, giving into cravings first thing can help banish them for the rest of the day.

Drinking beer can help you lose weight

According to The Campaign for Real Ale (Camra), one third of people believe that beer has more calories than other alcoholic drinks. However, this is actually a myth, and research by Camra has found that swapping wine or alcopops for beer could in fact help you lose weight. While taking up a drinking habit will clearly do your waistline no favours, the study suggests that making the switch to beer could help keep regular drinkers trim. In fact, Camra’s research findings show that swapping wine for beer for just one week could save as many calories as you would burn in a half-hour jog.

Fatty foods can help you lose weight

We’ve all heard that fatty foods are bad for us, but the truth is this all depends on the kind of fats you eat. Foods rich in good fats such as omega-3 fatty acids can not only boost your health, they can also help you lose weight. Studies suggest that omega-3 fatty acids can increase feelings of satiety and fullness, helping you to eat less. Furthermore, a study by the University of South Australia found that participants who took omega-3 rich fish oil and exercised three times a week lost more weight than those who exercised alone. It is believed that this is because omega-3 improves blood flow to muscles, increasing the benefits of exercise and helping you to burn off more calories.

Eating more frequently could help with weight loss

You may think that skipping meals will keep you slim, but eating more frequently could in fact help keep off the pounds. While eating too much food can cause you to gain weight, eating too little can also make it surprisingly difficult to shed those pounds. As your body has a natural instinct to protect itself, it will automatically go into starvation mode if not given enough fuel, causing the metabolism to slow down and the body to hoard fat and calories. Rather than skipping meals or lowering your calorie intake too drastically, opt for regular small and healthy meals alongside regular exercise.
http://www.realbuzz.com/articles/5-surprising-things-that-make-you-slim/
 

10 worst diet excuses

10 common excuses for ditching the diet

Too poor, too busy, too sad, too happy... We come up with all sorts of reasons for ditching our diets, or for not even getting started in the first place. However, most of our excuses don’t really cut it. Here are the top 10 worst diet excuses, and the reasons why they should be dismissed.

It’s too expensive

Many people claim that they can’t afford to eat more healthily. However, healthy eating can be just as budget-friendly as splurging on junk food if you know what to look out for. In fact, swapping your chocolate bar or packet of crisps for an apple can actually save you money. To lose weight on the cheap, start by reducing your portion sizes and swapping unhealthy snacks for fresh fruit or veg. Stocking up on dried legumes for protein, buying in bulk and freezing leftovers are also good steps for keeping costs down.

I’m too busy

Most of us lead busy lifestyles, juggling work and family commitments alongside hectic social lives. However, this is no excuse for ditching the diet. Remember, fruit and nuts are just as easy to eat on the go as a packet of crisps, and a healthy salad can be whipped up in the same time it takes to peruse a takeaway menu and place your order. Furthermore, so long as you are following a healthy, balanced eating plan – rather than an overly restrictive, faddy diet – your diet should help to keep you energised and fuelled to successfully tackle your busy day.

I’ve had a bad day

Your boss is piling on the workload, you’ve had a bust-up with your best friend and you missed the bus home... But that bar of chocolate would surely make it all feel better? Sadly not. While you may think that giving into the temptation for a tasty treat will compensate for a bad day, it will most likely only make you feel guilty and bloated as well as stressed out. If you know you’re an emotional eater, it’s important to find a healthier way to deal with your feelings – such as exercising, chatting with a friend, or watching your favourite movie – to help you resist those unhealthy cravings next time you’re feeling down or stressed.

I deserve a treat

The opposite of an emotional eater who reaches for food in times of trouble, a celebratory eater will excuse their junk-food-bingeing blips with the reasoning that they deserve the treat as a reward for their workout session/performance in work/successful weight loss that week. However, the truth is that yes, you do deserve a treat; what you do not deserve is to punish your poor body by plying it with junk and empty calories. Rather than celebrating your achievements with cake or wine, be kind to yourself and treat yourself to a massage or pampering session instead.

It’s genetics

Blaming our body shape on genetics is a good way to dismiss all responsibility towards it. After all, why bother starting a diet or exercise plan when it’s in your genes to have a big bum or muffin top? However, while your genes can determine where and how easily fat is stored, you are not powerless to shift those pounds. In fact, research suggests that regular exercise outweighs the effects of “fat genes”. So, whether your family have ingrained unhealthy eating habits into you from a young age, or you feel you are genetically fat, you can still combat this with a healthy eating and exercise plan.

Diets don’t work for me

One of the most common (and flimsiest) excuses around... Diets just don’t work for you, right? Well, not if you approach them with that attitude! Maybe diets leave you “feeling weak”, perhaps you “don’t have the self-discipline” to stick to them, or maybe you have never achieved any significant results. Most likely, your approach to dieting is all wrong. Sampling every faddy diet that comes around is unlikely to achieve long-lasting results or leave you feeling great. Instead, kick the fad diets to the kerb, adopt a sensible, healthy approach to eating and make sure to give it a proper go before you assess its effectiveness.

I’ve got a slow metabolism

Many people believe they are unable to lose weight due to a sluggish metabolism. However, if you truly have a slow metabolism, the last thing your body needs is to be plied with excessive amounts of calories to burn off. Despite what you may believe, your metabolic rate is not set in stone, and regular exercise and muscle growth can actually increase the rate at which your body burns calories. Furthermore, the more weight you need to lose, the more easily your body will burn it off.

I’ll start my diet tomorrow

This is the biggie; the most popular excuse for every neglected resolution known to man. However, if every time you slip up you put your plans back another day, you are never going to get started. Rather than putting off your diet until after a big event such as Christmas or a holiday, start putting in the work now so by the time your event arrives you can afford to lapse a little. Also, remember that a little wobble doesn’t need to mean the end of your diet, so don’t write off the entire day just because you succumbed to the temptation of a mid-morning slice of cake. Put it behind you and carry on.

I love food too much

Do you love food too much to give any of it up? Does dieting make you utterly miserable? Well, it could be that you are just not doing it right. Contrary to popular belief, dieting doesn’t have to be boring. In fact, with a bit of careful management you can still eat all of your favourite foods. Rather than completely cutting out treats, try following the 80/20 rule; eating healthily 80 per cent of the time and being less strict for the other 20 per cent. Also, remember there’s an abundance of healthy food out there, so shop around for some that you actually enjoy eating – you may be surprised what you find.

I don’t want to look like a stick insect

With the modern celebration of “real, curvy women”, many women use the excuse of wanting to hold on to their curves as a reason for not losing weight. After all, men like women with a bit of meat on their bones, right? Yes, but they also like them healthy and well. While having natural curves and a healthy level of body confidence is both admirable and healthy, it is important to bear in mind your healthy weight and try to stay within this range. Nobody wants you to look like a stick insect, but it is unlikely that following a healthy, balanced diet and sensible exercise regime will ever result in this.
http://www.realbuzz.com/articles/10-worst-diet-excuses/#pagination-top

Diets don’t work for me

One of the most common (and flimsiest) excuses around... Diets just don’t work for you, right? Well, not if you approach them with that attitude! Maybe diets leave you “feeling weak”, perhaps you “don’t have the self-discipline” to stick to them, or maybe you have never achieved any significant results. Most likely, your approach to dieting is all wrong. Sampling every faddy diet that comes around is unlikely to achieve long-lasting results or leave you feeling great. Instead, kick the fad diets to the kerb, adopt a sensible, healthy approach to eating and make sure to give it a proper go before you assess its effectiveness.

I’ve got a slow metabolism

Many people believe they are unable to lose weight due to a sluggish metabolism. However, if you truly have a slow metabolism, the last thing your body needs is to be plied with excessive amounts of calories to burn off. Despite what you may believe, your metabolic rate is not set in stone, and regular exercise and muscle growth can actually increase the rate at which your body burns calories. Furthermore, the more weight you need to lose, the more easily your body will burn it off.

I’ll start my diet tomorrow

This is the biggie; the most popular excuse for every neglected resolution known to man. However, if every time you slip up you put your plans back another day, you are never going to get started. Rather than putting off your diet until after a big event such as Christmas or a holiday, start putting in the work now so by the time your event arrives you can afford to lapse a little. Also, remember that a little wobble doesn’t need to mean the end of your diet, so don’t write off the entire day just because you succumbed to the temptation of a mid-morning slice of cake. Put it behind you and carry on.

I love food too much

Do you love food too much to give any of it up? Does dieting make you utterly miserable? Well, it could be that you are just not doing it right. Contrary to popular belief, dieting doesn’t have to be boring. In fact, with a bit of careful management you can still eat all of your favourite foods. Rather than completely cutting out treats, try following the 80/20 rule; eating healthily 80 per cent of the time and being less strict for the other 20 per cent. Also, remember there’s an abundance of healthy food out there, so shop around for some that you actually enjoy eating – you may be surprised what you find.

I don’t want to look like a stick insect

With the modern celebration of “real, curvy women”, many women use the excuse of wanting to hold on to their curves as a reason for not losing weight. After all, men like women with a bit of meat on their bones, right? Yes, but they also like them healthy and well. While having natural curves and a healthy level of body confidence is both admirable and healthy, it is important to bear in mind your healthy weight and try to stay within this range. Nobody wants you to look like a stick insect, but it is unlikely that following a healthy, balanced diet and sensible exercise regime will ever result in this.
 

Top 5 flat-belly foods

5 foods for a flat stomach

Dreaming of a flat stomach without hitting the gym? The good news is your dream may not be too far away. Whether you’re hoping to blitz away a muffin top or are battling with bloating, your diet is integral to shaping up this problem area. Start eating your way to a trimmer waistline with these top 5 foods for a flat stomach.

Berries

Blackberries, blueberries, acai berries... what do these fruits have in common? They could all help you to squeeze back into your skinny jeans. Studies have suggested that those wanting to lose their belly fat should opt for fruit that is blue or red in colour (such as cherries, red grapes and many types of berries). In fact, it is the chemicals that are responsible for giving these fruits their colour (anthocyanins) that, according to recent research, also burn abdominal fat.

Flax seeds

Flax seeds (often referred to as linseeds) are nutritious seeds packed with monounsaturated fats (MUFAs) - which are actually a lot more diet-friendly than they sound. Monounsaturated fats, unlike saturated fats (the "bad" fats found in junk food), not only lower cholesterol levels but they can also help to reduce body fat. Liz Vaccariello, author of The Flat Belly Diet, advocates these healthy fats for those wanting to specifically target belly fat.

Not only will these super seeds tackle love handles, but they are great for those suffering from bloating. Flax seeds provide high levels of fiber and can help to keep the digestive system running smoothly, helping to banish bloating, constipation and other digestive problems. Try adding a tablespoon of freshly ground flax seeds to your morning cereal, lunchtime salad, or homemade smoothie to start enjoying their belly-flattening benefits.

Yoghurt

Not only is yogurt low in fat and calories, so good as a weight loss food, but many yogurts also contain active cultures (probiotics) which promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating. Yoghurt is luckily easy to fit into any diet plan as part of a meal or a snack between meals. You could also try combining natural yogurt, berries and flax seeds in a morning smoothie or bowl of cereal, getting you off to a great tummy-trimming start before you even leave the house.

Whole grains

Whole grains are great for weight management and shedding those excess pounds. Not only are they a low-fat source of slow-release energy but, due to their high levels of fiber, they will help to regulate the digestive system and also keep you feeling fuller for longer. Eating whole grains also helps to lower levels of cortisol (the stress hormone) and insulin in the body, both of which encourage fat to be stored around the belly.
Many people, however, instinctively opt for wheat as their primary source of whole grains, which is often not the best choice. Not only is wheat difficult to digest - which can cause bloating in some - but it is better to eat grains in their natural form rather than as a processed flour. Good alternatives to try are brown rice, oats, buckwheat and spelt. Quinoa - although technically a seed - is also a nutritious alternative that can be used in the place of grains such as pasta and couscous.

Water or other still drinks

While it's not technically a food, a lack of water in your diet could be the one thing still standing in your way of a flat belly. Bloating is something that affects many women and the problem is often worsened - or even instigated - by a lack of fluids in the system. Drinking water will help to flush toxins out of the system, curb hunger, improve the digestive system and reduce fluid retention, all of which will leave your stomach looking flatter.
If you are aiming for a flat belly, it is important to drink a minimum of eight glasses of liquids a day. Although this does not have to be water, it is best to go for liquids that are still (fizzy drinks can cause bloating) and low in calories. If you don't fancy plain water, a good alternative is green tea - which is also rumoured to have fat burning benefits - or fennel, dandelion or peppermint teas, all of which can combat bloating.
http://www.realbuzz.com/articles/top-5-flat-belly-foods/
 

Top 6 filling foods

Foods to fill you up and keep you going for longer

How full did you feel after your last meal? Did you get a sense of sustained satisfaction or did you find that hunger pangs got you reaching for a snack just a little while later? The good news is there are certain foods that have qualities that rate high on the immediate satisfaction scale (or satiety index) so they make you feel fuller quicker, and keep you feeling full for longer too.

Porridge

Porridge oats have a very low G.I., meaning that the carbohydrate is released into your bloodstream slowly and therefore will sustain your energy levels and help prevent those 11am food cravings.

Porridge is also a great food to fill you up due to its consistency; it's been found that wetter and creamier foods switch on satisfaction signals and so improve satiety. What's more, studies show that a bowl of porridge can lower cholesterol. So all up, porridge makes the perfect breakfast that will see you satisfied until lunch.

Popcorn

Popcorn has the benefit of being a wholegrain food which means it contains more fiber than many other snack alternatives, making it a great filling snack. Secondly it fills you up due to its volume — a 25g (0.9oz) serving of popcorn will fill a much bigger bowl compared the same weight in chips — plus there's less fat too. Make sure you don't go for the butter, oil, toffee or salt varieties though; plain, air-popped popcorn seasoned with a smidge of cayenne pepper can give you a great fill-up snack fix.

Apples

Apples are a great food to keep hunger at bay due to the fact that they are full of fiber. Studies have also suggested that they can make a good pre-meal snack; research has shown that eating an apple 20 minutes prior to a eating a meal reduces the amount you eat during that meal. So, enjoying an apple for your daily snack will not only contribute to one of your daily recommended fruit or veg portions (you should be aiming for at least five a day) but the fiber will fill up your stomach and should keep those hunger pangs at bay.

Oranges

Oranges are another super-fruit when it comes to the satiety index and are almost twice as filling as bananas for the same amount of calories. This is thought to be down to their water content, which plays a big part when it comes to helping you feel full. Oranges are 86 per cent water and research shows that foods with high water content can help to improve our satiety because it increases the portion size without adding calories. Choose a whole orange rather than orange juice; it contains more fiber which also helps achieve that 'I'm full' feeling.

Eggs

Eggs aren't as low in calories compared to the other food we've mentioned so far, but due to the fact that they are a great source of protein they definitely deserve a mention. You see, foods high in protein will keep you full for longer. Plus, eggs have other benefits too; they contain all the essential amino acids in the exact proportions required by the body for optimum growth and maintenance of lean, metabolically active muscle tissue.

Soup

Starting a meal with a hearty soup is a great fill-up strategy and there's plenty of good research that suggests eating soup before a meal improves satiety, so you eat less and take in fewer calories as a result. You need to be careful on your soup selection though; your best option is a homemade soup so you have control over the ingredients and you can even include other filling foods (for example potatoes, lentils or beans). If you do choose a pre-made soup, make sure you check out the nutritional information — particularly quantities of salt and fat.
http://www.realbuzz.com/articles/top-6-filling-foods/
 

How not to gain weight over the holidays

Stay slim and healthy throughout the festive season

Many of us think of weight gain as an inevitable result of the festive season. However, you can still enjoy the holidays without piling on the pounds. Here are our top 10 tips on how not to gain weight.

Opt for short bursts of exercise

The holidays are notoriously busy and trying to maintain your usual fitness routine during this period can be extremely difficult. Consequently, many of us end up abandoning exercise entirely as the thought of trying to squeeze in our usual workouts is too off-putting. To maintain fitness levels on a busy schedule, try swapping your longer workouts for shorter, more intense bursts of exercise. These will help to maintain your fitness and waistline throughout the holiday season while not taking up too much of your time.

Relax

Although Christmas is generally an exciting time, it can also be a source of stress for many. Not only can this impact on your enjoyment of the festive season, it can also wreak havoc on your waistline. Stress can interfere with the balance of good bacteria in the gut, leading to bloating, and research also suggests that stress can lead to increased storage of fat around the middle. Avoid Christmas weight gain and have a calmer, stress-free Christmas by employing some relaxation techniques over the festive season, such as deep breathing, meditation or the use of calming essential oils.

Get involved in the festivities

You might think that burning calories is all about sweating it out in the gym or heading out for hour-long runs; however, there are many fun, festive ways to work off your favourite treats without it seeming like hard work. Hoisting yourself into the attic and carrying down heavy boxes full of baubles and ornaments, lugging heavy shopping bags around the high street, kissing under the mistletoe and wrapping Christmas gifts can all burn off calories and help you to avoid weight gain over the holidays.

Load up on fruit and veg

While ‘festive food’ is often thought of in terms of indulgent and calorie-rich treats such as roast potatoes, Christmas pudding and chocolate, there are many healthier treats around to indulge on instead over the festive season. To help keep off those extra pounds and stay trim and healthy into the New Year, try swapping chocolate for dried fruit such as dates and snacking on nuts and roasted chestnuts, which are rich in healthy fats that can aid weight loss. Also, fill up on nutritious, seasonal vegetables with your meal and reduce your portions of less healthy foods.

Cut out alcohol

Alcohol is one of the biggest weight gain culprits for many over the holiday season, with its ability to add hundreds of calories on to your daily intake but offering next to no nutritional value. To avoid weight gain, try to reduce your intake of alcohol over the festive season. When out in bars and at parties try to avoid drinking in ‘rounds’, as this can encourage you to drink more than you normally would, and alternate alcoholic drinks with soft drinks. Also, opt for spirits such as gin or vodka with low-calorie mixers such as soda water with a slice of lime.

Watch your portion size when eating out

Restaurant portion sizes tend to be significantly larger today than they have ever been before and also significantly larger than the average person requires, meaning that frequently dining out over the festive season can easily add up to some serious weight gain. While we’re not suggesting you shouldn’t eat out at all over the holidays (where’s the fun in that?) you can still indulge without gaining weight by watching your portion sizes and stopping eating at the first signs of fullness. Remember that it is not essential to finish everything that is on your plate!

Savour your food

Many of us are accustomed to eating on the go or while chatting with family and friends, particularly over the festive season. However, taking more time over your meals and focusing on what you are eating could make a big difference to your weight. Your body generally takes a minimum of 20 minutes to register feelings of fullness, so by eating more slowly, chewing your food and paying attention to signs of fullness, you will most likely feel compelled to eat less. Research results published in the American Journal of Clinical Nutrition found that those who chewed each mouthful 40 times ate nearly 12 per cent fewer calories than those who chewed just 15 times.

Get the family involved

Exercise can sometimes seem like a chore, but it doesn’t have to detract from the festive atmosphere of the holidays. Rather than heading out for a solitary workout, get the family involved and make getting active more fun. You could organize a sports afternoon, play some fitness video games, or head out for a walk followed by a healthy picnic. Fun fitness games and family activities can be an enjoyable way to work some exercise into your family time and help keep off those excess pounds.

Get enough sleep

Many of us lack sleep over the party season; however, getting enough sleep can actually help you to keep off those festive pounds. Researchers at the University of Chicago have found that not getting enough sleep affects our appetite-regulating hormones, meaning that we feel hungrier the next day and are also more likely to crave calorie-rich, high-carbohydrate foods. In fact, a study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest. To help reduce your cravings over the holidays, make sure you are getting a minimum of seven hours of sleep a night.

Have breakfast

While those watching their weight can be tempted to skip breakfast to cut calories, a rumbling tummy can make you more likely to indulge on unhealthier foods later on and mean that you are more likely eat larger portions for Christmas dinner or pick on leftovers throughout the day. To help cut cravings throughout the day, opt for a nutritious, filling and low-GI breakfast first thing, which will slowly release energy throughout the morning. Good choices include porridge with berries, fruit and natural yoghurt, or wholegrain toast with scrambled eggs.
http://www.realbuzz.com/articles/how-not-to-gain-weight-over-the-holidays/#pagination-top

 

10 shocking Christmas facts

Great festive Christmas facts

This Christmas stock up on Christmas facts so that you can wow your festive guests. Here we reveal how to eat a Christmas tree, how Christmas is celebrated in space and some top secret behind-the-scenes action that happened during the shooting of some of our favourite Christmas movies.

Most expensive Christmas tree

Think you’ve overstretched your budget this year?  Well, hopefully hearing this shocking Christmas fact will help you feel a little better about your Christmas spending splurge. One man, Yves Piaget, spent a whopping £10.4 million on decorating his Christmas tree. The tree was lavishly decorated with 83 pieces of jewellery in Tokyo.

Santa’s magic

Obviously we all know that Santa has magical powers, but researchers have calculated just how magical Father Christmas really is. The researchers found that in order to deliver all of his presents on Christmas Eve Santa would need to travel at 650 miles per second and visit 822 homes a second – no wonder he needs to eat so many mince pies.

Christmas tree soup

Did you think that eating satsumas was the most festive way to get your hit of Vitamin C? Think again. It turns out that you can actually eat parts of your Christmas tree and that the needles from your tree are a great source of Vitamin C. If you want to tuck into your tree after Christmas then dry out the needles before grinding. You can then use the dried needles as a garnish on soups.

Robin Christmas cards might annoy your postman

Robins are a Christmas card favourite and you’re likely to receive several glittery Christmas cards with a robin emblazoned cheerily on the front. Yet, robins can be seen in the UK (where the Christmas card tradition began) throughout the year. So why are they so popular at Christmas? Well, back in the nineteenth century postmen wore red tunics and were nicknamed ‘Robin Postmen’. Therefore putting a robin on a Christmas card was in fact a joke.

It’s A Wonderful Life

Nearly every family cosies up and watches It’s A Wonderful Life over Christmas, but did you know that this Christmas movie favourite had an FBI file? Although ludicrous, this shocking Christmas fact is real. In 1947 some thought the movie was a communist ploy and that its purpose was to undermine bankers. Here’s another shocking It’s A Wonderful Life Christmas fact: when the bridge scene was filmed, George is rather sweaty because it was in fact 90 degrees on the day of filming.

Weight gain at Christmas

Do you think you get a little heavier over the festive period? Even though most of us over-indulge and enjoy a few too many feasts studies have found that we don’t actually put on as much as we think. The US study found that participants thought they put on at least 5lbs (2.27kg), but they had actually only gained an average amount of 0.8lb (0.36kg) over the Christmas period.

Christmas in space

Some people want to escape from Christmas, but this Christmas fact shows us that Christmas is almost inescapable as carols have even been sung up in space. The first song to be sung in space was Jingle Bells. Two astronauts back in 1965 reported seeing a UFO. They then claimed that the UFO had one main command module and eight smaller modules in front and that the pilot was wearing a red suit. The mischievous pair then went on to sing Jingle Bells to NASA.

Home Alone

Everyone loves Home Alone, but did you know that Daniel Stern, the actor who played the baddie Marv, didn’t like spiders? He didn’t want to do the infamous tarantula scene, but agreed to the filming as long as it was completed in just one take. The scene was shot but Daniel Stern wasn’t allowed to scream in real life because it would have spooked the tarantula, so the scream had to be added by tech whizzes at a later date.

Biggest ever secret Santa

If you thought your works secret Santa was a tricky and complex business then imagine how difficult it was to organise the workers at Boots UK Limited, who took part in the largest ever secret Santa. The present swap involved 1,270 people and took place in 2008.

Christmas break-ups

You would think that Christmas is one of the most romantic times of the year. Mistletoe, open fires and endless parties is the perfect mix to get close to your other half, yet by looking at Facebook posts researchers has discovered that lots of couples break up two weeks before Christmas. In fact this period is the second most common time of the year for couples to split.
http://www.realbuzz.com/articles/10-shocking-christmas-facts/#pagination-top
 

10 ways to make this your best Christmas ever

How to make this Christmas extra special

We can’t show you how to make this Christmas a white one and we can’t make sure that lovely colleague of yours hovers under the mistletoe long enough for you to plant a kiss on their perfect lips, but we can show you how you can make some pretty small steps so that this Christmas is extra special.

Enjoy the build up

Sometimes the best thing about Christmas is the expectant build up. Don’t let all the little things that make Christmas extra special pass you by in a blur of frantic present wrapping. To make this your best Christmas ever sit back, put your weary over-shopped feet up and take a big sip of your favourite festive mocha – your state of mind and Christmas spirit will thank you for it.

Christmas movie night

Everyone has a favourite Christmas movie, so why not invite a few of your friends round or gather up the family and arrange a Christmas movie night? The rules are this: everyone should bring one Christmas movie they love and a Christmas treat. Then you just need to sit back and enjoy It’s A Wonderful Life, Love Actually or, for those more action-packed movie fans, Die Hard.

Read a Christmas book

To make this Christmas your best ever you should definitely peruse the Christmas section at your bookstore. Imagine settling back into a comfy chair with a cheeky pre-Christmas drink whilst reading about plucky Tiny Tim in A Christmas Carol or, for those of you who like a more humorous and modern read, Holidays On Ice by David Sedaris. If you often find yourself too frazzled around Christmas to pick up a book try a Christmas poetry anthology; The Oxford Book of Christmas Poems is a great choice.

Shop online

Okay, so the internet is nothing new but, despite the fact that you can buy pretty much everything online for less, people still traipse around overcrowded shops, only to get blasted by advertising and persuasive shop layouts that make us buy dud presents no one wants and have to queue for 25 minutes for the privilege of buying said gifts. Trust us, for the majority of the gifts you need to buy, you’re best to stick to online stores. You can shop around for the best price and look out for stores that offer a free delivery service.

Write a letter to Santa

Okay, so you may not have written a letter to Santa since you were nine years old but, although a little childish, this year posting a letter to the jolly feller who lives in Lapland might help you more than you could guess. Yet rather than adding material items to your wish list, write down some personal goals, like finding a new guy or girl or overcoming your fear of spiders. Then in your letter try to suggest ways Santa could help you achieve your goals come Christmas day. You might be surprised by the solutions that you write and what changes your wish list to Santa might create.

Gingerbread house

What says Christmas more than a gingerbread house? If you’re not a dab hand in the kitchen, don’t worry; reach for your plastic and buy a cheap DIY gingerbread house kit. To make your gingerbread house that bit more special create it with your partner, friend or child and make it personal to you and your lives. Remember though, this Christmas activity can be tricky so stick to having a two to three person gingerbread house team to avoid creative hissy fits and a food fight.

Easy Christmas biscuit tree stack

This easy Christmas biscuit tree stack is simple, effective and will make you look like you’ve had Elf help this year. Simply make or buy a biscuit dough, cut out 10-14 stars (the stars need to go from large to small in size) and bake until cooked. Once cooled ice each biscuit with white icing. Once the icing is set stack the cookies; the largest star should sit at the bottom and the smallest star should sit at the top. Your holiday guests will love this stack.

Christmas tradition

The best way to make this your best Christmas ever is to start a new tradition. You could invite your family or friends to each buy a new Christmas decoration for your tree or you could go on a special Christmas eve walk and stop in at a cafe for a Christmas treat. Make your Christmas tradition something that you look forward to and make sure it’s meaningful to you.

Get the best wrapped present’s award

If you’re anything like us you’ll know that your dream of having elegant and perfectly neat Christmas presents to give to your loved ones is a dream that is never going to become a reality. Yet wait, we have good holiday news for you and your kin! Go to your local store and ask for their unwanted cardboard boxes. Then simply pop all of your awkward to wrap items into relevant boxes before wrapping. If you don’t have enough time for this devious wrapping trick just buy pretty boxes and add a bow or ribbon to decorate.

Get involved

The best way to make sure this is your best Christmas ever is to get involved in all the Christmas activities in your local community. Go ice skating, take part in a Santa run, go to your local carol service, visit the most decorated house in your area or go to a craft fair. Get involved with as much as you possibly can to make sure this Christmas is memorable and meaningful.
http://www.realbuzz.com/articles/10-ways-to-make-this-your-best-christmas-ever/
 

Fitness at Christmas

How to keep your training on track at Christmas

The Christmas holiday period is typically extremely busy and can also be extremely indulgent with everyone gorging themselves on a sumptuous Christmas dinner and enjoying plenty of holiday hospitality with family and friends. In short, health and fitness is not generally found at the top of Santa's naughty or nice list.

Yes, Christmas is a time of celebration, and often excess, frequently resulting in firm New Year’s resolutions to get fit and lose weight, so it’s not surprising that many people struggle to maintain a healthy focus in December. If your fitness takes a back seat at this time of year, you’ll probably identify with some of the following problems:

• I’m too busy with Christmas preparations to fit exercise into my day.

• I get invited to loads of indulgent Christmas parties.

• I love Christmas but I know I overdo the eating and drinking.

• In January, I always have to try and make amends for the effects of the festivities.

If any of those phrases ring a few bells, these tips can help you. To enjoy the Christmas celebrations and maintain a healthy focus, simply follow our festive fitness guide which includes:

• Maintenance exercise routines.

• Time efficient exercise strategies.

• Calorie saving ideas.

So that when the festive season draws to a close, you don’t have a mountain to climb to get back in shape.

Keeping your fitness routine going

One of the hardest things to do when your time is in short supply is to maintain an exercise routine. If you usually exercise a few times a week, the extra demands on your time can mean that something has to give. However, reduced training doesn’t mean that your fitness levels have to plummet. Research has shown that a couple of weeks of maintenance training can result in minimal or even no fitness losses.
Indeed, in certain cases performance can actually improve after a short period of reduced training because the body has the opportunity to recharge and rebuild. Hence on returning to full training, you can find that you have renewed vigor and enthusiasm for your sessions. If you enjoy regular workouts, try the following tips for effective maintenance training:

Commit to stay fit

Simply plan, inform and execute. Plan in some shorter and/or less frequent exercise sessions. Explain to your friends and family the changes you’re making, but also the importance of keeping your fitness going, and then put your plan into action.

A little exercise is better than nothing

Accept that your workouts will be shorter but also realize that they can still provide training benefits.
For example:

• If you usually enjoy several jogging or running sessions, cutting your training time by half will still keep you fit.

• Instead of completing two or three sets of each resistance training exercise, reduce it to one or two sets. Your session will take less time but you’re still exercising the same muscles, so your strength won’t disappear.

Quality over quantity

If your typical training week includes some more challenging sessions, it is important to maintain them. Instead of interspersing them with recovery workouts where you exercise lightly, focus on every session being high quality. You can then omit the easier sessions, which will save time. A recovery session now becomes a rest day. The key to success with this strategy is to make sure you don’t let up on the quality of each workout. That way you are keeping your ‘fitness edge’ that you’ve worked hard to achieve.

Time-saving exercise

In addition to focusing on maintenance training, you can also employ strategies within your workouts that save time. An additional benefit of some time-saving strategies is that the quality of your training session also improves.

Resistance training workouts

A typical session with weights in the gym involves completing two or more sets of a range of exercises, with a recovery period of anything between 30 seconds and several minutes between each set. This recovery period is an essential component of your training, but it is time during the festive season that you can ill afford to spare. Instead of relaxing and recovering between sets, for a change, try carrying out complementary exercises during the recoveries, for example: alternating between the following muscles:

1. Chest and upper back .
   
2. Biceps and triceps.
   
3. Abdominals and lower back.
   
4. Quadriceps and hamstrings (front and back of legs).

Cardiovascular (CV) workouts

Every workout should include a thorough warm-up and cool-down so there is no opportunity to save time there. However, in the main body of your session, there is an opportunity to reduce the duration but still get calorie burning and quality training benefits. Instead of doing a ‘steady-state’ CV session, try a few of the following time saving alternatives.

Five minutes brisk followed with five minutes easy

Whether you’re jogging outdoors or working out on a piece of gym equipment, alternate faster efforts with equal time recoveries. You get a greater training effect than just a steady workout and so you can cut your session time down yet still remain fit.

A short, intense time-trial

Again, any piece of gym equipment can be used, or walking, jogging or running outside. Decide on a time or distance that you’re going to exercise for and then after your warm-up, really go for it against the clock. It’s tough – but great training and a shorter session brings as many benefits as your usual longer workout. Always remember to include a thorough cool-down afterwards.

Hill training programs

For a change, select a hill training program, vary the resistance on the rower, cross-trainer or bike, or simply put more effort in on the hills for your outdoor training. This way you are substituting more quality for steady-state training, so a shorter workout brings greater benefits.

Simple calorie swaps and savers

Christmas is always a challenge to keep your calorie intake at normal levels but with a little planning you can still enjoy all the festivities and keep the calories in check. Simply try the three calorie saving ideas below to keep your weight under control at Christmas...

Watch the home measures

If you only get three glasses of wine out of a bottle, your 80 calories a glass shoots up to 160 calories a glass, so stick to standard measures if you can.

Christmas trimmings

Standard potions of stuffing, combined with other trimmings such as bacon, sausage and sauce can easily total over 500 calories. Just sticking to stuffing and using the roasting juices as gravy will slash those calories by half.

Christmas puddings

Christmas pudding and mince pies are delicious – and also high in calories. However, when smothered in brandy butter or double cream, the calories go through the roof. Try some crème fraiche or yogurt as an alternative and you cut out fat and save calories.

Christmas all wrapped up

Most people will struggle with limited time and tempting fare at this time of year but with a little planning, the festive season can be enjoyed and healthy. By training smartly and following a few sensible eating strategies, you can maintain your fitness, balance out your calories and arrive at the New Year in good shape. Complements of the season and enjoy your exercise!
http://www.realbuzz.com/articles/fitness-at-christmas/
 

10 healthy essentials for your Christmas stocking

10 healthy Christmas gifts

Have you been naughty or nice this year? Fingers crossed you’ve behaved yourself and when you wake up on Christmas morning you’ll have a stocking full of healthy goodies to open and enjoy. If you need a little inspiration on what might be a great stocking filler we’ve found 10 healthy essentials Santa definitely has in stock. Take a look at the 10 healthy essentials below for gifts that will make you look and feel great even after your Christmas euphoria has subsided.  

Something sweet

There’ll be plenty of sweet treats to enjoy over Christmas, so rather than stuffing another chocolate-shaped reindeer into your stocking this year, buy a jar of manuka honey instead. This honey is produced in New Zealand and has lots of special properties that make it a great gift. Firstly, it contains high levels of methylglyoxal, which makes this honey more antibacterial than most. Therefore, when a dollop of manuka honey is applied to your face you get a fantastic cleansing facemask. It is thought manuka honey has other benefits too when eaten, such as reducing high cholesterol.

Grown-up lunch

Nipping to the local deli or fast food restaurant during your lunch break can be an easy way to perk up your day, but dining out is not healthy for you or your bank account. Therefore, a healthy essential for your Christmas stocking this year has to be a grown-up’s lunch box. Fun, modern designed boxes have hit the markets in the past few years and you can now get a sturdy box with sandwich, noodle, salad and salad dressing compartments depending on which product you pick. Get the right box and you’ll be keener to eat the lunch you prepared at home.

Kit bag

When motivation is low and your couch is calling, nothing gives you a boost like a new piece of sports kit and this is why a kit bag is an excellent healthy essential for you Christmas stocking. There are lots of great kit bags out there, but some of the best have different compartments for your shoes and for your sports clothes. Try to pick a bag that is both stylish and durable. It will also need to be practical for the person who is going to receive this gift. For example, if they like to run home from the gym, buy them a rucksack not a holdall.

Silk pillowcase

Want to give someone eternal youth this Christmas? Although we can’t tell you where the elixir of life can be found, we can tell you that a silk pillowcase might help secure youthful looking skin for as long as possible.  Regular pillowcases can age skin by drawing moisture away from your face and also leaving deep lines in your skin after a night’s sleep. Yet a silk pillow cover contains amino acids, similar to those found in moisturisers, which will keep skin hydrated in the night and will ensure you stay looking younger for longer.

Ice-pop moulds

After dinner most people want a sweet dessert, but munching on chocolate, ice-cream and cakes after your evening meal is a sure way to gain unnecessary weight. To satisfy your sweet tooth, buy some ice-pop moulds for your Christmas stocking. You could also make a healthy ice-pop recipe book and pop that into your Christmas stocking as well. To get you started, some good, refreshing and healthy flavorings include: papaya, pomegranate and watermelon.

Sleep oil

A lack of sleep is a major obstacle that needs to be overcome. Some people really struggle to get enough rest and if you know someone who finds getting to sleep difficult some sleep oil might be the perfect healthy essential for their Christmas stocking. Some companies make their own blends of sleep oil, but you can also create your own by blending essential oils known for their calming properties, such as lavender and evening primrose oil.

Enter an event

Sometimes people need that little extra push to do something. If you want to make this Christmas extra special, why not enter someone into an event? It might be a trek that the person you are buying for has talked about, or a race or bike event that they’ve always fancied. Whatever it is, surprise them by signing them up to an event they would love to do but would never enter of their own accord. It’ll be a unique gift that will give them motivation and drive throughout the year.

Food diary

Although a sensitive issue for some (be warned, this gift isn’t right for everyone so choose wisely), for the health conscious a food diary is a handy and revealing tool that can help people to understand their eating patterns and solve their food issues. So, if you want a healthy stocking filler a food diary might be for you. Buy a normal diary that has a decent amount of space dedicated to each day. You might buy a diary with a patterned cover, but if you can’t find one that’s suitable you could also get some material and cover the diary yourself. This way the food diary is personal and special.

Organic cosmetics 

Some cosmetics contain some not too healthy ingredients and your body and hair absorb these harmful ingredients and find it difficult to get rid of them. Therefore, a great Christmas treat for those who want to glitter and glow over the festive period is some organic cosmetics. Many companies provide a whole range of products, but good choices are mineral powder foundations and a plush lipstick or lip gloss. When browsing for this Christmas stocking gift, check out the ingredients of the item as well as the company’s principles and philosophy.

Subscription

There’s not much space in those Christmas stockings, so if you want to give something that won’t take up too much room and will last the entire year, pop a subscription gift card in their stocking. Subscriptions to health magazines are always a great choice and you can’t beat that feeling when a good glossy mag thumps through the letterbox. For the more digital minded people in your life you could always sign them up to a healthy app. There is a huge amount of apps on offer, so explore and shop around to discover the app most suited to the person you are buying for.
http://www.realbuzz.com/articles/10-healthy-essentials-for-your-christmas-stocking/
 

5 foods to make you smarter

Eat your way to a better IQ with these brain-boosting foods

Got a big exam coming up, a difficult problem to solve, or just fancy adding a few points to your IQ? Then try adding these foods to your shopping basket to give your brain a boost.

Brain boosting food 1: Oily fish

If you struggle to remember what day it is or what you had for dinner an hour ago, consider stocking up on the ultimate brain food, oily fish. Omega-3 fatty acids – found in oily fish such as salmon, mackerel and sardines – are invaluable for just about every part of our body, and it seems our brains are no different. Researchers from the University of Kuopio in Finland found that eating oily fish three times a week reduces the risk of brain problems by 26 per cent and prevents against memory loss.

Brain boosting food 2: Dark, leafy greens

Dark, leafy greens such as spinach, kale and broccoli are packed with antioxidants, including vitamin C and beta-carotene, which are essential to keep your body and brain in good health. They are also a good source of folate, which can help to speed up information processing and memory recall. Research results published in the American Journal of Clinical Nutrition also indicated that the folate found in leafy green vegetables can help to protect against cognitive decline in old age.

Brain boosting food 3: Eggs

Egg yolks are nutritional powerhouses packed with many vitamins and minerals essential for good brain function.  This cheap and versatile ingredient is a good source of iron, which is essential for creating red blood cells which carry oxygen to the brain, helping to keep your mental faculties sharp and to keep you alert and focused. Eggs are also a good source of vitamin B12 – a deficiency of which can lead to memory loss and confusion – and iodine, which has been shown to improve problem-solving abilities even in only mildly deficient children.

Brain boosting food 4: Green tea

As your brain is made up of around 80 per cent water, keeping it properly hydrated is vital for helping it to function at optimum levels. However, if you’re not a fan of regular water, swapping it for a cup of green tea could have added benefits for your brain. A Korean study has found that green tea can help to increase mental alertness and enhance your memory. Researchers have also found that the antioxidants found in green tea can help to protect the brain and reduce risk of dementia.

Brain boosting food 5: Chocolate

No, it’s not just wishful thinking – chocolate really is good for you! While chomping on bars of milk chocolate is unlikely to improve your IQ score, dark chocolate is rich in brain-boosting chemicals, called flavonoids, which can enhance your cognitive skills. Research has found that flavonoids induce the creation of new neurons in the brain and also improve their ability to form new memories. Studies also show that flavonoids improve blood flow to the brain. One study of adult women found that when given flavonoid-rich chocolate drinks, the blood flow to participants' brains increased within two hours and they performed better on a complex mental task.
http://www.realbuzz.com/articles/5-foods-to-make-you-smarter/
 

12 days of Christmas health and fitness guide

Tips to get fit not fat this Christmas

When the Christmas season strikes once-busy gyms look like ghost towns and fitness kits lay dormant and dusty under the bed as their owners drink sparkly cocktails and eat their weight in nibbles. However, if you don’t want to be able to shake your belly like a bowl full of jelly for the year ahead you need this 12 days of Christmas health and fitness guide.  We’ll show you how to avoid piling on the pounds, whilst still having the traditional, indulgent Christmas you love.

Day 1: Active presents   

The best way to stick to the 12 days of Christmas health and fitness guide is to play with those gifts that make everyone active. If someone has been given a scooter, a bike, some skates or some fitness games like tennis on the Wii, get them out and have a play as a family. You can also hold a tournament using the gifts to keep people entertained.

Day 2: Short bursts

So, you’ve got your in-laws coming round for dinner and you’re going out with work friends for a Christmas drink before taking your nephew to a pantmoime. Time is often precious and in short supply at Christmas, but on busy days like this break down your exercise into small, 10 minute sections. 10 minutes when you get up, 10 minutes at lunch and 10 minutes when you get home in the evening. Studies have found that short sessions like these are still effective.

Day 3: Enter a sporting event

Runs, triathlons, swims and cycling events have become ever more popular and you can see why; they act as a great motivation tool and can really help you to stay focused. Booking yourself a place in a sporting event will help you stay healthy and fit during Christmas and you won’t let your fitness regime slide. There are lots of sporting events that can be done during the Christmas period too, such as Boxing Day runs and swims.

Day 4: Standard measures

Tonight you’re throwing a special Christmas party at home. Whilst in many ways this is great news for your health (greasy takeaways are not going to be as much of an option at home), it might mean that you get a little heavy handed with your drinks measures. Alcohol is one of the easiest ways to over-indulge this Christmas, so to avoid ruining your health commitments use standard measures.

Day 5: High intensity 

Zero time means that you should swap longer workouts for high intensity sessions. Circuit training, interval training or slow sessions with weights are all great ways to get the most out of a shorter workout. Skipping, the plank and other exercises using your bodyweight are also effective, high intensity workouts. To make your sessions festive make a Christmas playlist full of your favourite tunes – just make sure if you’re in the gym you don’t get lost in the moment and start to sing ‘All I Want For Christmas Is You’ to a burly bloke in a vest.

Day 6: Hit the streets  

Although online shopping is handy, the 12 days of Christmas health and fitness guide thinks you should get out and shop in the non-virtual world at least a few times over Christmas. Walking around the store, carrying bags and pushing a trolley will mean that you’re getting a decent workout without realising it. Plus, looking at the Christmas gifts that are now on offer and listening to the carols in stores is not to be missed.

Day 7: Relax   

Today you need to take time to relax. It’s an important part of staying healthy and fit during Christmas, not only because it’s good for your mind and your stress levels, but also because relaxing and resting will mean that you have enough energy to do exercise on other days. Think about how you enjoy relaxing. You might like a hot, steamy bath, an invigorating exfoliating session or a face mask. You might just like to cosy up in front of a fire or lie down and listen to some music. Whatever you prefer, do it and take some time out tonight.

Day 8: Get rid of your tree

You don’t always have to hit the gym or go for a massive run to keep healthy and fit over the festive season. Today, you should go out with family or friends and get rid of your Christmas tree. Ask your family or friends to carry the tree to your car and then dispose of it safely. Although sad, taking down those decorations is a good way to get moving.

Day 9: Exercise after food 

If you’re going out for a festive meal tonight try to fit in an exercise session after you’ve eaten. Studies show that exercising after you have eaten reduces blood sugar spikes. This means that you’re much less likely to reach for those mince pies or crisps and dip later in the evening. If you can’t get out for you normal session, you could just suggest going for a walk with the people you’ve eaten with.

Day 10: Thank you gifts 

Time and money are both squeezed during December. Going out into the countryside and foraging for materials you can make into thank you gifts will help you and your family or friends get active and save money this Christmas. The gifts you make will depend upon where you are and materials you have available. Be creative and let your imagination go wild.

Day 11: Go for a festive picnic

A festive picnic is the perfect way to keep healthy and enjoy the Christmas period. If it’s too cold to eat outside have an indoor picnic, creating a winter wonderland in your living room by putting up a tent and decorating it with Christmas decorations.  In your hamper pack some warm salmon fritters, a flask of squash soup and some mini turkey tartlets made with filo pastry and cranberries. Brandy soaked satsumas, roasted chestnuts and a cranberry, almond and yoghurt-coated raisin mix are all great holiday treats.

Day 12: Do you really want it?

Christmas often involves kicking back and throwing off your normal restraint. Yet often this means that we indulge in too much mindless eating. When you reach across for another handful of salted peanuts, or tuck into another Christmas biscuit, just think: do I really want this? Obviously you should have some treats, but overeating just makes you feel uncomfortable and will mean you have to work harder to get back to your pre-Christmas body.
http://www.realbuzz.com/articles/12-days-of-christmas-health-and-fitness-guide/

 

5 ways to burn fat while you sleep

Lose weight while you slumber

Wouldn’t it be great if you could lose weight while catching a bit of shuteye? Good news – you can! Here are five handy ways you can burn fat while you’re asleep.

Drink a casein shake

Whilst proteins such as whey are perfect for a post workout boost, their rapid-absorbing nature means they’re not as effective before you hit the hay. Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.
Casein’s fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein. Similarly, researchers at Maastricht University found that casein enhances overnight protein synthesis, which helps to repair and strengthen muscles. When you consider that every extra pound of muscle burns 30-35 calories every day, this is an added bonus of this super-protein that should not be ignored.

Sleep more

That’s right; one of the most effective ways to shift those pounds while you sleep is to quite simply get more of it. With our hectic schedules nowadays sleep is often neglected, but if you want to lose weight that needs to change. Don’t believe us? A study published in the Archives of Internal Medicine found that overweight people on average got 16 minutes less sleep per day than their regular-weight counterparts. It doesn’t sound like very long, but over time that difference builds up.
So why does sleep help keep you slim? It’s all to do with the hormones leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. The results of a study conducted at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.

Eat cottage cheese before bed

Eating food before bed is often seen as taboo when it comes to dieting, but this is actually dependant on what kind of food you choose. Avoiding food completely before sleeping can actually have the opposite effect, as people who wake up feeling hungry are far more likely to binge on food at breakfast. A small snack of cottage cheese before bed is a great choice as it is rich in – yep, you guessed it – casein protein.
As an added bonus cottage cheese contains the amino acid tryptophan. A study published in the Journal of Psychiatric Research found that tryptophan improves quality of sleep, and reduces the amount of time it takes to fall asleep. This means cottage cheese will keep hunger at bay throughout the night, and ensure you sleep for a decent amount of time. What’s not to like?

Resistance training

Whilst sleep alone is great for encourage weight loss, there are some exercises you can do before bed that will help the process along. One of the best approaches is some pre-slumber resistance training. Burning fat is all about boosting your metabolism, and resitance training is great for this. In fact, according to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout.
This resistance training session doesn’t need to be excessive. A simple weight lifting routine will suffice, even if it doesn’t push you to the limit and leave you breathless. It’s well worth following this up with a casein shake; as mentioned earlier this will ensure consistent muscle recovery throughout the night while you sleep.

Eat small meals throughout the day

‘Eat little and often’, is a favourite tip of trainers and dieticians the world over, and you’ll be glad to hear this is a great way of boosting your nocturnal weight loss. Eating small meals frequently throughout the day serves to keep your metabolism ticking over, and will ensure your body continues burning fat throughout the night. Of course, these meals need to be healthy and nutritious for this technique to work!
As well as boosting your metabolism while you’re asleep, this frequent eating method will ensure your appetite is kept in check, which should reduce any cravings you have when you wake up in the morning.
http://www.realbuzz.com/articles/5-ways-to-burn-fat-while-you-sleep/
 

Top 10 light and healthy meal options

Healthy meals and snacks

If you're looking for something to prevent you reaching for the sugary snacks, we've compiled 10 light and healthy meal options that will fill you up without piling on the pounds.

Pitta pockets with strips of chicken and salad with light coleslaw

Fill pitta pockets with shredded chicken and your favourite choice of salad, adding a small amount of reduced fat coleslaw will make it more interesting. Chicken and pitta bread are both low in fat and therefore low in calories, a little coleslaw perks it up without adding too many calories.

Rice salad with apple and raisins

Cook your rice and add any of the following; sweetcorn, peppers, grated carrot. Adding apple and raisins will add a little sweetness. The more vegetables that you use in the salad, the longer it will take you to eat as well as making you feel full.

Cheese and carrot sandwiches

Take two slices of bread and grate some cheese and carrot to make a flavorsome filling. The beta-carotene that the carrot contains is a good antioxidant to help prevent heart disease and cancer.

Reduced fat hummus and oatcakes with carrot and pepper sticks

Readymade hummus can be bought in the supermarkets, team it with oatcakes and some vegetable sticks and you will have a lunch that will keep you full.

Mixed bean salad

Take a can of mixed beans, add chopped peppers and your favourite leafy green salad, and serve with toasted pitta bread. Why should you eat this? Beans are full of soluble fiber, helping lower high cholesterol levels.

Tomato soup and croutons

If you are in a hurry, a canned soup that comes from one of the many ‘healthy’ ranges in supermarkets is a good choice. Toast a couple of pieces of bread and cut up into low-fat croutons. Because the soup has such a high water content it can help fill you up quickly and stop you from reaching for the chocolate!

Vegetarian pizza

Using pitta bread as a base, spread with tomato paste. Pile up sweetcorn, chopped onions and mushrooms and top with a sprinkling of cheese. These simple pizzas are a great way to increase the amount of vegetables you eat, building up to your five-a-day.

Sardines on toast

Sardines are packed full of beneficial omega-3 fats, which help prevent heart disease, a good enough reason to give this old classic a try.

Baked potato and cottage cheese

Cottage cheese has a reputation for being bland, but have you tried it with added onions and chives or pineapple? The calcium you get from the cottage cheese helps contribute to your two-to-three-a-day dairy portions.

Wholemeal wrap packed with salmon and salad

Tortillas with salmon and green leafy salad make a tasty lunch. The wholemeal wrap has fiber in to prevent you from needing colonic irrigation and the salmon provides protein.
http://www.realbuzz.com/articles/top-10-light-and-healthy-meal-options/
 

Celiac Disease: Not Just Another Gluten Fad

One of the hot topics in nutrition lately is gluten. Gluten-free items are popping up everywhere from your grocery store to restaurants to dedicated gluten-free bakeries. While some people try to stick to a gluten-free diet for purely that – a way to lose weight, others actually need to stick to a gluten-free diet for health reasons like gluten intolerance.
What is Celiac Disease?
Celiac Disease is recognized as an autoimmune condition that causes serious intestinal inflammation when a person ingests gluten. The body’s immune system targets the intestine and causes damage to the villi – small, finger-like projections on the intestines that are responsible for absorbing nutrients. Without properly working villi, the body can’t get the nutrients it needs.
The National Foundation for Celiac Awareness estimates that roughly 1% of the American population has Celiac Disease and more than 2 million people have Celiac Disease but are undiagnosed. This disease is hereditary meaning that there’s a genetic component to it. There’s a 1 in 10 risk of developing Celiac Disease if you have a parent, child or sibling (first-degree relative) that has it.
What’s the difference between gluten sensitivity and Celiac Disease?
It might be hard to tell the difference between non-Celiac gluten sensitivity and Celiac Disease at first, but they are two completely separate issues. Even though both might cause stomachaches and similar symptoms, gluten sensitivity doesn’t cause any intestinal inflammation or long-term damage to the small intestine.
How do you know if you have Celiac Disease?
Some of the symptoms associated with Celiac Disease include:

• Fatigue
• Tingling or numbness of the hands
• Abdominal pain
• Vitamin deficiencies
• Anemia
• Bloating
• Diarrhea
• Vomiting
• Headaches
• Itchy skin rashes

If you’ve been experiencing multiple symptoms, especially after eating, consult with your physician for screening tests. The most common screen is a blood test, called the tTG-IgA test, to see if you have any Celiac Disease antibodies. If the blood test suggests Celiac Disease, then the doctor might order follow up tests for a biopsy or endoscopy to visually examine the small intestines.
What are the treatment options?
Unfortunately, there is no cure for Celiac Disease yet. The only method to help with the symptoms is to stick to a strictly gluten-free diet. As gluten is taken out of your diet, your small intestines can start to recover – but this is a slow process so be patient with your body!
Most people experience nutrient deficiencies before getting diagnosed or switching to a gluten-free diet so it’s very common for people to supplement their diet with calcium, iron, and vitamins (specifically vitamins D, B6, and B12).
Living with Celiac Disease
It’s very common to struggle with adapting to a purely gluten-free diet. It’s equally hard to make sure you’re still eating healthy and getting all your nutrients while maintaining that diet. Many people choose to see a nutritionist for recommendations of what to eat not only for just health reasons, but also for what’s easily digestible and won’t further upset their stomachs.
http://www.humanhealthproject.org/blog/celiac-disease-not-just-another-gluten-fad/

Boosting your energy with food

Increase your energy levels with the right foods

The way we live our lives today can place huge demands on our bodies; we are all becoming increasingly busy. In order to restore and maintain your energy levels, it is important to make sure you are eating the right amounts of different foods, and keep to a healthy, balanced diet.

Here are a few tips to getting the right food in the right amounts.
1. Make sure that you eat a diet rich in B vitamins and vitamin C as it will help to restore energy levels by replenishing vitamins used up fighting stress. Foods high in these vitamins can form part of a healthy diet — fresh fruit and vegetables, wholegrain bread, nuts and seeds, red meat, pulses and cereals are all good foods to include in your diet.
2. Eating regular, small meals helps keep your metabolic rate up. Each time you eat your metabolic rate increases approximately 10 per cent. This is even more marked after eating a meal rich in carbohydrate and protein.
3. Keep your intake of complex carbohydrates high. Breakfast cereals, potatoes, pasta and rice keep us feeling full for longer than if we eat sugary foods; make sure you base each meal on these as they keep the blood sugar sustained at a higher level, maintaining energy levels.

Meal ideas to keep your energy levels high:

Breakfast
Try bran flakes or porridge with low-fat milk and fresh fruit. If you don’t fancy cereal, a wholemeal muffin or toast is a good alternative.
Lunch
Try basing this meal on starchy carbohydrate. Have a piece of pizza with a thick base and plenty of vegetable toppings or a wholegrain sandwich or pitta bread stuffed with lean meat and salad. A baked potato — or rice-based dish is also a good idea, try the following toppings: cottage cheese, baked beans or chili.
Dinner
Carbohydrate is the most important constituent of this meal; make sure that you include one of the following: potatoes, rice, couscous, bulgur wheat, bread or pasta.
http://www.realbuzz.com/articles/boosting-your-energy-with-food/

 

What foods to eat to maintain optimum health

Making the right food choices for your health

Making the right food choices can have a profound impact on our health and longevity. So let's start gradually and work our way towards optimum health!

How to release toxins

Cleansing the body of built up toxins will promote health and prevent disease. The body needs a spring clean from time to time to clear out years of any unhealthy eating and drinking habits in order to repair the damage done in the past.
Having a sauna is a great way to promote toxic elimination through the skin. Sweating carries off impurities and dead skin cells as well as improving skin tone. A good sauna session also relieves stress, leaving the body refreshed and rejuvenated. Make sure you drink plenty of still water before and after the sauna.

What we need to eat to stay healthy

Health and disease originate at the cellular level and healthy cells create healthy bodies. The health of these cells is completely dependent on the foods we eat, whether they are toxins or nutrients. Raw vegetables and fruits supply your body with the raw materials it needs to repair and rebuild itself and cooking destroys some enzymes in plant food. The fastest way to nourish these cells is to ingest enough raw materials to cover all nutritional bases and therefore minimize the risk of mineral deficiencies.
We should use methods of cooking that best preserve nutrients. All plant foods such as fruits and vegetables, eaten in their natural state, raw, or only slightly cooked, is best. Frying foods should be avoided where possible and methods like boiling, steaming, grilling, roasting and baking are encouraged.
Try cooking vegetables in a tiny bit of cold pressed vegetable oil, adding a little water during cooking if needed. Cook vegetables to the crunchy stage so they look and taste best and retain more nutrients. Grilling is the best high-flavor and low-fat cooking method, grilled vegetables taste sweeter and grilled meats and seafood more succulent. Cooking vegetables correctly involves monitoring times and controlling the temperature, so be aware — you don’t want to not overcook them! A good tip is to cook vegetables (where possible) in their skins.

Tips on eating for optimum health

• Avoid toxic and processed food, salt, soft drinks and medications.
• Eliminate refined white flour and sugar, including white bread, cookies and cakes.
• Avoid all saturated fats, margarine and hydrogenated oils.
• Do not use aluminum utensils.
• Replace white rice with millet, quinoa, buckwheat or wholemeal rice.
• Use cold pressed flax, hemp, sunflower, pumpkin and olive oils for seasoning and cooking.
• Reduce tea and coffee and drink more herbal teas.
• Choose dark oily fish (salmon, sardine, mackerel, tuna, herring).
• Eat less meat and dairy products and eat more fish, vegetables, fruits, beans and grains.
• Poach eggs instead of frying.
• Use non-stick pans, they require little or no fat.

Healthy cooking hints and tips

1. Replace the flavor lost when you cut down on fat and salt by adding more fresh herbs, spices and vegetables to casseroles and stews.
2. Use shredded citrus peel to accent the flavor of fish and meat recipes.
3. Add herbs, spices and fruit juice for taste to grilled meats and poultry or simple homemade salsas instead of salt.
4. Cook fish and chicken wrapped in foil, with just a touch of oil for flavor.
5. Instead of using oil when sautéing, cook in onions or garlic.
6. Use plain low-fat yogurt instead of sour cream or mayonnaise.
7. For crunchy salads, sprinkle toasted nuts or seeds over to add flavor and texture.
8. Mix natural yogurt with fresh fruits for a quick, healthy dessert or use unprocessed honey.
9. Eat a healthy, wholemeal breakfast with no added salt and sugar cereals.
10. Quick and easy stir-frying requires relatively little oil; add small pieces of evenly cut vegetables.
11. Corn on the cob and fruits are perfect mid-morning snacks.
12. Start drinking more live vegetable/fruit juices and still water.
13. Use a wide range of ingredients: organic meat, wild fish, seafood, free-range eggs, vegetables, beans, wild plants, game, raw seeds and fresh seasonings.

Finally, diet is only one lifestyle factor that needs to be considered in trying to optimize health; physical activity is equally important. The lifestyle for optimal health and wellness includes a diet based on a wide variety of nutritious foods and every day moderate exercise.
http://www.realbuzz.com/articles/what-foods-to-eat-to-maintain-optimum-health/