Need to lose weight quickly? Here’s how one writer lost half a stone in FIVE days on the latest new 5-day fasting diet

If you need to lose weight quickly, the new ProLon 5-day fasting diet might help, says Victoria Lambert, who lost half a stone on it in five days
Could a little self-denial offer more than just a swift weight loss? Professor Valter Longo, Director of the University of Southern California (USC) Longevity Institute, believes so. His team reported in 2014 that fasting for as little as three days can regenerate the entire immune system, even in the elderly. The research suggests starving the body kick-starts stem cells into producing new white blood cells, which fight off infection.

Professor Valter Longo is a
member of the team that created
ProLon.

As a result, his team is studying the impact fasting could have on making chemotherapy more effective. They have developed a patented five-day diet, known as a Fasting Mimicking and Enhancing Diet (FMED). The quick-fix will be sold over the counter as ProLon later this year for about £150.

ProLon will help you lose weight, of course, but Professor Longo’s team believes it will help kick-start your immune system too

ProLon will help you lose weight, of course, but Professor Longo’s team believes it will help kick-start your immune system too, thanks to its highly researched constituent elements.
The nutritional composition of the day’s meals is considered key to its effects. It’s a delicate balance of flavour, appetite-tricking nutrients and all important minerals and vitamins. The idea is that these calories eked out across the day will make it more comfortable to stick to than other fasting programmes.

A full set of meals for the five-day ProLon diet.

So how many morsels of grub do you get?  Well compared to the 500 calories on a fasting day of the 5:2 diet, or the 440 cals on the most extreme version of the Cambridge Weight Plan (a monitored Very Low Calorie diet), ProLon’s average 800 calories a day seems generous.
On day one, you consume foods that are 10 per cent protein, 56 per cent fat and 34 per cent carbohydrate, making 1,090 calories in total. Then, on days two to five, you are allowed no more than 725 calories, split between nine per cent protein, 44 per cent fat and 47 per cent carbohydrate.

Most of us would only need to do it twice or three times a year to achieve results

Some weight loss is inevitable at this level, but is the effect sustainable? Interestingly, Professor Longo thinks most of us would only need to do it twice or three times a year to achieve results.
I tried out an early prototype last year and lost five pounds which stayed off till Christmas; so it was time to see if the new version could cut the (imaginary) mustard.

Victoria Lambert begins the ProLon diet with a nut bar, herbal tea, and Algal Oil supplement.

Day One. Motivation high, but portions small. Breakfast is a teeny nut bar and herbal tea, plus two capsules of Algal Oil (£21, amazon.co.uk). This is a rich source of omega 3 fatty acids, vital for our brain function, sourced from algae. Lunch is a cup of soup with five olives and three squares of kale crackers, plus a daily vitamin and mineral supplement. Another nut bar and herbal tea sustains until supper’s cup of minestrone soup, and ‘‘Choco Crisp’’ bar.  The most notable side-effect isn’t hunger but that dreadful headache you get with no caffeine and no sugar.

The ProLon diet incorporates several types of soup, olives, and kale crackers.

Day Two. The portions shrink ominously. Lunchtime mushroom soup is relieved only by olives OR crackers, and there is no second nut bar. But from today, you get L-drink: an energy cordial you add to bottled water, quantity depending on body weight.  Remarkably, the energy drink is very useful for satiating any twinges of hunger.

The most difficult day is day three

Day Three. The most difficult day is number three, when your body has stopped munching through the easily accessible carbs we store in our liver, and starts breaking down actual fat instead.  I felt grumpy and tired as I sullenly ate the nut bar, and swigged the two cups of soup, but there weren’t even any olives in this day’s plan. Those five green delicacies had become the highlight of my day.

Day Four.  Two sets of olives today, and my mood lifts, which might also be due to my body’s shift into fat-burning properly. The headaches have eased, and at supper time there is a Choco Crisp (albeit the size of an After Eight). I realise I am trying to bring bed times forward as I prefer being hungry and asleep to being hungry and awake.
Day Five. I organise an absurdly busy day to get through the last achingly empty 24 hours.  The soups which started the week as tolerable now seem to resemble gruel. And the kale crackers are (almost) inedible. I even leave one. Despite my groaning belly.

Who wants to go through a week of starvation and then risk the results?

The Transition. The diet suggests you transition back to normal food by drinking juices and soups of your choosing, and small amounts of protein and veg on day Six, and then eat normally from Day Seven. I felt a sense of relief, but also very mindful of what I was eating. Who wants to go through a week of starvation and then risk the results?

Victoria Lambert shows off her
waistline after losing an inch
on the ProLon diet.

And what was the conclusion? Half a stone in weight loss, and an inch lost from my waist. So far, no sign of it returning either as often happens following a crash diet. By the end of Day Six I definitely felt renewed energy and have slept very well.  Would I do it again? Incredibly, yes.
http://www.healthista.com/need-to-lose-weight-quickly-heres-how-one-writer-lost-a-stone-in-five-days/

 

The motivation for taking up running

What's your running motivation?

What's your running motivation? Here’s a great list of reasons why people love to run, and why you should to! 

Intrinsic or extrinsic perspectives whilst running

At a basic level, the motives for running can be viewed from an intrinsic and extrinsic perspective. A person with an intrinsic motivation to run might gain satisfaction from running around a local scenic route on a calm, sunny day. An extrinsic person might run the same route with the ultimate goal of winning their age group in an upcoming local race.
For the intrinsic people there is a basic joy inherent in the simple act of running. Running can invigorate one's sensory faculties through seeing the natural landscape, feeling the cool wind on your skin, hearing the rustle of the trees or feeling the contours of the changing terrain beneath your feet. The extrinsic people are often drawn to the challenge of running where they are responsible for setting and achieving their goals. Many people of course are a combination of both intrinsic and extrinsic running mindsets.

Escape through running

Running can be motivated by a need to escape from the pressures of everyday life. It is not uncommon to feel a weight lift off of the runner's shoulders as frustrations, stress and burdens are left behind. Running can also create much needed mind space where new ideas can flow freely, and older, established ones can take on new light.

Improving mental alertness by running

Running during a lunch break cannot only provide physical benefits but also enhances mental alertness. Just give it a try and go for a run during your lunch break and see what your productivity and mental alertness is like during the afternoon.

Looking good through running

There are those that are motivated to run by the opportunity to wear the very latest sporting gear and footwear. The world's leading running companies do a great job in supplying a myriad of styles, fabrics, soles and assorted paraphernalia to go running in.

Running for the love of food!

Running can be used to justify our consumption of great tasting foods like chocolate, coffee and beer. Running triggers the production of aerobic enzymes that stimulate our appetite and makes food taste so good. The increased metabolism induced by the physical demands of running allows those who indulge in it to eat more generously in portion as well.

The running events

Running can be motivated by the physical challenge of having a go at new events and training runs. There are plenty of running events out there, from short races such as a 5k up to the marathon distance and beyond. You need to put at least one major marathon on your bucket list.

The runner's high

The release of endorphins after running is widely acknowledged as a strong motivation to run. This 'runner high' is a powerful and satisfying mental state often experienced by the runner at the end of a memorable training run or race. This feeling is a mixture of elation, fatigue and satisfaction.

Spiritual running motivation

At a metaphysical level, some claim running can be motivated spiritually. Sri Chinmoy is the proclaimed leader of a spiritual ideology that uses meditation as a source of inner strength and immense spiritual power. By tapping into the inner joy and peace from meditation, the capacity to run is greatly inspired and energised. Sri Chinmoy followers talk of the enriching experience of self-discovery and inner growth to be gained from the personal challenge of running.

The social life of a runner

Running is sociable. Or it can be if you run for a club or enter races. It gives you the chance to mix with like-minded individuals and meet new people. It is no coincidence that runners flock to the major city marathons around the world to collectively share in the ultimate of running experiences. This extends to an unspoken understanding and mutual respect of the effort and commitment required to train for running.
People find a wide range of reasoning and benefits for their involvement in running. However, perhaps the greatest motivation is the personal growth and life changing experiences that running is able to give you. Whatever your motivation, enjoy your running.
https://www.realbuzz.com/articles/the-motivation-for-taking-up-running/ 

 

Why you might not lose weight by running

Reasons running doesn’t always lead to weight loss

If you're running to lose weight but aren't getting results, don't panic. There are several reasons why this could be happening - Scott Overall, explains here. 

How long are your runs?

The length of your runs might need to increase to get the real weight loss benefits.It is all very well going out for a 10 minute jog, but if you still eat the same amount of food (perhaps junk food), any gains you make by running will be immediately lost by the food you eat.

If you can go running for maybe 30 minutes, three times a week you should find this will help the weight fall off. You will of course reach a plateau where you will not continue to lose weight without eating less or running more, and only one of those I would recommend. You should be running and eating a healthy diet, replacing the calories you've burnt with nutritious food instead of cakes and sweets.

Are you building muscle?

The more you run the more muscle you are going to build, and replace the fat. However if you are constantly on the scales this is not going to give you a true reflection of your fitness/health. Muscle weighs more than fat, but it is of course more healthy. So even though you might look at the scales and not be happy, just remember that you are certainly fitter and better for it.

Weighing yourself every day probably isn't the best idea to accurately measure your weight loss. All you are going to be measuring is the fluctuations in your hydration levels, the more running you are doing the more water your body is going to store.

Are you running at high enough intensity?

If you are going out the door three times a week and just running one pace you are more likely to hit a plateau quicker than you think. The initial weight loss will come quickly, and then you will struggle to lose any more. The reason for this is because you are simply not running to a high enough intensity. What I mean by this is that you may have become quite comfortable going out and running a relaxed pace, but clearly you will burn more calories by running faster.

However, this is where your fitness will come into play - you may not be able to run the whole run at a faster pace, so break it up into segments. Go out the door, run your usual pace for 10 minutes so that you are adequately warmed up, and then do a fast 30 second effort before going back to your steady pace and repeat this for 5-10 minutes. These fluctuations in pace will increase your heart rate, you'll work harder, and the end result will be you will use more calories.  

Try fuelling on fat

When training for a marathon there are some runners that change their diet completely so that their body changes the fuel that it uses, instead of burning carbohydrates it will burn fat. To do this runners will severely limit their intake of carbs, when there are no carbs to burn the body then uses the fat stores. This is great of the marathon because no one has enough fuel in their body to power them for the whole 26.2 miles, without taking on board extra carbs (energy drinks, gels, etc).

By burning fat you have a supply there that contains more energy and burns more slowly than carbs - again, great for the marathon. This is an extreme example but running on limited carbs can help burn fat. I would also talk to a coach or a nutritionist before starting that.

Focus on health not on weight loss

At the end of the day your weight is just a number on the scales, what really matters is how you feel about yourself and what is going on inside.The more running you do the healthier you are going to be, with increased lung capacity, stronger heart, and you should feel much better about your overall fitness. It shouldn't matter how much you weigh, as long as you're healthy.
https://www.realbuzz.com/articles/why-you-might-not-lose-weight-by-running/ 

 

 

The perfect flexibility workout

Flexibility training, or stretching, is the often forgotten component of fitness and should be an integral component of everyone’s training program. It is frequently neglected in favour of carrying out more resistance or CV training. It is common to think that unless you are getting hot, sweaty and out of breath, you aren’t getting any fitness gains, but just a few minutes relaxed stretching at the end of your training session will bring a whole host of benefits.

Stretching brings many considerable benefits including:

• Elongated muscles
• Reduced risk of injury
• Reduced muscle soreness
• Reduced muscular tension
• Improved posture
• Improved mobility
• Improved sporting performance
• Improved suppleness
• Improved relaxation
• Improved body awareness

Exercise stretching time

To experience all the benefits from your flexibility training, it is important that you stretch at the correct time in your session. There is only ever one time to stretch properly and that is when your muscles are fully warmed up. Consider a piece of cold chewing gum and try to stretch it. It is difficult and ineffective. However, when it has been thoroughly chewed, it warms up, softens, becomes extremely pliable and can easily be stretched and manipulated.
Your muscles react in a similar way. Warm them up and increase the blood flow to them and they become much more elastic. Conversely, if they are cold, blood flow will be reduced and like the cold chewing gum, stretching them will become much harder, unproductive and can result in injuries. Hence for maximum effectiveness and reduced injury risk, all stretching should always be done with warm muscles.

How to stretch for exercise …

To get the most out of your stretching session, simply follow the step-by-step guide below:

Warming up for exercise

The ideal time to stretch is at the end of your workout. This is because you will be thoroughly warmed up, there will be good blood flow to your muscles and minimal muscular tension. Flexibility training can be carried out as an isolated session, or before other training but only when the body has been completely warmed up. Moderate CV exercise for 10-15 minutes is ideal for a warm-up. Additionally, your warm-up should be specifically targeted at the muscles you intend to stretch.
For example: if you are going to follow a program of lower body stretches for the major leg muscles, warming-up using a hand-cycling CV machine will be far less effective than a leg-cycling machine, treadmill or an outdoor activity like walking or jogging.

Relax when stretching

A second important factor when stretching is to be relaxed. Physical and mental tension will inhibit your range of movement and prevent your muscles from stretching as effectively. Hence, you will not achieve maximum flexibility benefits.

Ease into the stretch

Gradually move your body or the limb being stretched into the stretch position. Once you feel slight tension in the muscle, known as the point of bind (the limit of the muscle’s flexibility), hold the position. Avoid bouncing or any other movements which could overstretch the muscle and result in injury.

Relax your breathing

Always keep your breathing easy and relaxed because that will reduce all-round muscular tension, which in turn will allow you to stretch further. Holding your breath will tense up your entire body, making stretching much harder.

Hold the stretch for 30 seconds

To get maximum stretching benefits, you need to hold the stretch for a minimum of 30 seconds. Stretching each muscle for just a few seconds brings no flexibility benefits.

Pain means no gain

Stretching should invoke a mild feeling of ‘tightness’ or tension within the stretched muscle. Pain when stretching indicates injury or a muscle that has been overstretched. Therefore, never stretch beyond a ‘comfortable tightness’.

Rest and repeat your stretching

A single stretch for each muscle is very beneficial, but if time permits carry out two stretches for each muscle, separated by a short break of 30 seconds. The second stretch will help extend your range of movement further.

Frequency of stretching

Ideally, stretch the major muscles after every workout but if that proves too time-consuming, stretching twice a week is a suitable target.

Which muscles should I stretch?

There are more than 600 muscles in the human body but for a balanced flexibility program, the key ones to consider are:
Lower body:

• Hamstrings - back of thigh
• Quadriceps - front of thigh
• Calves - Back of lower leg
• Glutes - Buttocks
• Hipe flexors - front of pelvis
• Adductors - inside of thigh

Upper body:

• Back 
• Neck 
• Chest
• Lats - sides of back
• Shoulder

Flexibility when stretching

The more flexibility training that you carry out, the more benefits you will enjoy. Far from detracting from your other training, substituting some stretching for a few extra minutes CV or resistance training will improve your overall fitness, not decrease it. If you can complete two, 10-minute stretching sessions each week, you are well on the road to keeping mobile, supple and injury-free and the ‘forgotten component of fitness’ will be a thing of the past.
https://www.realbuzz.com/articles/the-perfect-flexibility-workout/
 

The dos and don'ts of stretching

Stretching correctly will complement your training efforts and improve your body's posture and suppleness. Here's a guide on how to stretch more effectively.

Stretching vital muscles

'Use it or lose it' is an often quoted maxim, but it is never more appropriate than when talking about flexibility.
Think of a long car journey lasting several hours. When you arrive at your destination, the opportunity to climb out of the seat and stretch is extremely welcome and initially your movements are stiff and awkward. However, after stretching out, you feel much better and your normal mobility returns. Imagine if you had to undertake a long car journey every day – your flexibility would suffer badly – which returns us to the 'use it or lose it' maxim.
Everyone should have good flexibility, but due to modern lifestyles, frequently our natural flexibility is compromised and we end up far less supple than we could be. A regularstretching routine should be an integral part of your fitness program and it is as important as either cardiovascular or resistance training, bringing a whole range of benefits including:

• Improved mobility
• Greater range of movement
• Greater efficiency of movement
• Reduced risk of injury
• The positive feeling of being loose and supple

However, incorrect stretching technique is worse than no stretching at all, so follow the realbuzz.com stretching protocols and the dos and don’ts below and you will achieve safe, long-lasting flexibility gains.

Safe stretching protocols

Stretch at the end of a workout session

The ideal time to stretch is at the end of your workout. You will be thoroughly warmed-up and there will be good blood flow to your muscles. Flexibility training can be carried out as an isolated session or before other training, but only when the body has been completely warmed-up. Moderate cardiovascular (CV) exercise for 10 to 15 minutes is ideal for a warm-up. Additionally, your warm-up should be specifically targeted at the muscles you intend to stretch.
For example: stretches for the legs should be carried out after the legs have been warmed-up – walking, jogging or cycling are ideal because they all use the leg muscles. Upper body stretches will be far more effective after an exercise such as rowing, which uses many of the upper body muscles.

Relax while stretching

A second important factor when stretching is to be relaxed. Tension will inhibit your range of movement and prevent your muscles from stretching as effectively. Hence, you will not achieve maximum flexibility benefits. Another reason why stretching should be carried out at the end of your training session is that you will be more relaxed after your workout has finished than before, which equates to greater flexibility gains.

Stretch gently

Gradually and carefully move your body or the limb being stretched into the stretch position. Once you feel slight tension in the muscle, hold the position. Avoid bouncing or any other movements, which could overstretch the muscle and result in injury.

Wait 15 seconds and then stretch further

After approximately 15 seconds, your body’s natural stretch inhibiting reflex will relax, allowing you to stretch a little more. Gently ease a little further into the stretch and hold for a further 15 seconds.

Keep breathing while stretching

Always keep your breathing easy and relaxed because that will reduce all-round muscular tension, which in turn will allow you to stretch further. Holding your breath will tense up your entire body, making stretching much less effective.

Hold the stretch

To get maximum stretching benefits, you need to hold the stretch for a minimum of 30 seconds. Stretching each muscle for just a few seconds brings virtually no flexibility benefits. Focus on maintaining correct posture whilst you hold the position so that you don’t over-relax and reduce your gains.

Pain-free stretching

Stretching should invoke a mild feeling of ‘tightness’ or tension within the stretched muscle – and no more! Pain when stretching indicates injury or a muscle that has been overstretched. If you experience any pain at all, stop stretching immediately and never stretch beyond a ‘comfortable tightness’.

Rest and repeat stretches

A single stretch for each targeted muscle is very beneficial but two stretches for each muscle, separated by a short break of 30 seconds will help extend your range of movement further.

Target stretching twice a week

Ideally, stretch your major muscles after every workout but if that proves too time consuming, stretching twice a week is a suitable target. Far from detracting from your other training, substituting some stretching for a few extra minutes cardiovascular or resistance training will improve your overall fitness, not decrease it. If you can complete two, ten-minute stretching sessions each week, you are well on the road to keeping mobile, supple and injury free.

Stretching dos and don’ts

To make sure you always stretch safely, simply consult the dos and don’ts table below and you will get the most from your stretching program.
Stretching ‘dos’
Do ...

• Ensure that the muscles being stretched are thoroughly warmed-up
• Stretch at the end of your training session
• Relax
• Breathe easily
• Hold each stretch for a minimum of 30 seconds
• Follow an all-over body program for stretching to avoid postural imbalances
• Follow correct technique
• Avoid pain, stretching should never be painful

Stretching ‘don'ts’
Don’t ...

• Try and stretch cold muscles – it’s a recipe for injury
• Stretch before your warm-up or workout
• Bounce or rock whilst holding a stretch – you could overstretch and cause an injury
• Hold a stretch for just a few seconds
• Hold your breath
• Focus on just leg stretches or just upper body stretches

Conclusions about stretching

Stretching is a great injury prevention strategy and also makes you feel loose and relaxed. Good quality stretching can also help correct imbalances, improve posture, extend limb range of motion and increase stride length.
Time spent returning shortened, tight muscles to their original length will provide considerably greater and longer term benefits than a few more minutes gym training or a couple of extra miles on the road. By following the realbuzz.com stretching dos and don’ts, you won’t lose it because you regularly use it.
https://www.realbuzz.com/articles/the-dos-and-don-ts-of-stretching/
 

Do This Every Day to Lose Weight (20 Pounds in 6 Months!)

No matter how you feel about the weighing yourself, Dietitian Julie Upton, MS, RD, of Appetite For Health, shares details from a new study on how the scale can help with weight loss.
   
According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics, researchers from Duke University Obesity Prevention Program reported that those who weighed themselves daily lost about three times as much weight and body fat, compared to those stepped on the scale less frequently.
The Duke obesity researchers enrolled 47 overweight men and women into a weight loss clinical trial that used electronic scales that were networked to the researchers' computer network. All subjects were instructed to weigh in daily and were given some basic advice about healthy eating and exercise behaviours (i.e., increase water consumption, walk more, eat fewer snacks, enjoy more fruits/vegetables).
Using data from the subjects' escales, the researchers could objectively track the frequency of weigh-ins as well as the actual weights recorded. Previous studies have relied on subjects' self-reported information about weigh-ins, which is considered less reliable.
After six months, the researchers evaluated both body weight and composition of all subjects and found that those who weighed in daily (51 percent of all subjects) lost an average of 20 pounds, compared to about seven pounds lost among those who weighed themselves about five days per week. Subjects who weighed themselves daily were also more likely to report following through on more healthy diet and lifestyle behaviours.
The authors concluded: "Daily weighing may trigger the self-regulatory processes that promote behaviour change. Those who weigh daily report greater adoption of diet and exercise behaviours associated with weight control."
This study adds to previous studies that also reported that those who weigh themselves more frequently lose more weight and are less likely to gain weight over time. As a dietitian, I've always been hesitant to recommend getting obsessed with the number on the scale, but newer studies suggest that it's important to keep tabs on your body weight so that you can alter behaviours when you notice small increases in weight gain. It's a lot easier to lose three or five pounds than it is to lose 20 or more, so frequent weigh-ins are one way to keep your weight stable for a lifetime.
http://www.popsugar.co.uk/fitness/Do-Every-Day-Lose-Weight-20-Pounds-6-Months-38472015

Five foods to beat the blues

Five feel-good foods to boost your mood

We all go through periods of feeling anxious, irritable or depressed. However, there are many things you can do to help boost your mood. The foods you eat can directly influence the way you feel, so check out these top five foods to beat the blues.

Mood food 1: Marmite

If you’re feeling anxious, stressed or depressed, a dose of B vitamins could help to lift your mood. B vitamins are important for normal brain function and producing mood-boosting serotonin, with vitamins B12 and B6 being particularly beneficial for regulating your mood.
To up your intake of B vitamins, try snacking on Marmite on wholegrain toast. As Marmite is fortified with vitamin B12, this is a particularly good choice of food for vegans and vegetarians who may struggle to get their recommended intake.

Mood food 2: Oily fish

Omega-3 fatty acids found in oily fish are well known for being good for the heart. However, they are equally beneficial for our brain health and mood. A study by researchers from the University of Pittsburgh School of Medicine found that participants who had lower levels of omega-3 fatty acids in their blood were more likely to be moderately depressed and have a negative outlook.
Furthermore, a study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3 rich fish. To follow in their footsteps and help ward off the blues, try eating two portions of oily fish a week, or up to four for men.

Mood food 3: Chocolate

Many people find themselves reaching for chocolate to ease a bad mood, and this could in fact be no bad thing. Research has shown that chocolate contains many chemicals which can help beat the blues, including relaxing magnesium, calming anandamide and pleasure-inducing phenylethylamine.
To up the mood-boosting benefits further, try snacking on chocolate-dipped strawberries for a healthy treat. Strawberries are not only a good source of vitamin C, which helps in the production of endorphins, but they are high in mood-enhancing flavonoids too.

Mood food 4: Bananas

Bananas are high in natural sugars, making them a great remedy for low energy levels which can leave you feeling down. On top of this they are packed with mood-lifting nutrients to help put a smile on your face.
Bananas are a great source of tryptophan, an essential amino acid which boosts serotonin levels, helping to regulate your mood. Furthermore, they are rich in magnesium, which can help you to relax and vitamin B6, which can help to relieve depression.

Mood food 5: Nuts

Walnuts are the perfect good-mood food, offering the combined mood-boosting properties of omega-3 fatty acids, vitamin B6 and tryptophan. The nuts are also a good source of folate (vitamin B9); the deficiency of which has been linked to depression.
As well as snacking on walnuts, another good nut to add into your diet is the Brazil. Brazil nuts are an extremely rich source of the mineral selenium, with research suggesting that just one Brazil nut a day can provide you with your recommended daily intake. As low levels of selenium can lead to depression, irritability and anxiety, snacking on Brazils could be the perfect healthy way to boost your mood.
http://www.realbuzz.com/articles/five-foods-to-beat-the-blues/
 

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/
 

Spaghetti with fresh herbs

Low G.I. recipe for endurance training

Sometimes the simplest things are the best. In Italy, pasta with fresh herbs is cooked as a staple dish, rather like beans on toast in Britain! Not only is this one of the quickest dishes to make, it is great food for endurance: high in low G.I. carbohydrate, light on the stomach, plenty of vitamins from the herbs and garlic, plus a little protein from the cheese. Anchovies are really high in sodium, so adding these is a really good way of naturally increasing salt intake after a hot and sweaty workout. Good herbs to use are flat-leaf parsley, basil, chives, mint, marjoram, oregano ... whatever you can lay your hands on.

For this recipe a good portion size is 100g of spaghetti per person, 125g for the larger appetite.

Method

1. Bring a large pan of water to boil. Add some salt and then the spaghetti and cook according to pack instructions.
2. Sweat the garlic in the olive oil over a low heat, add the chili, lemon zest, anchovies and herbs and soften slightly.
3. Drain the spaghetti when it is cooked, reserving some of the cooking liquid to prevent the pasta from sticking together. Add the spaghetti to the herby sauce and toss well to combine. If you are not using anchovies, you may need to add some salt at this stage.
4. Serve with some parmesan cheese and freshly ground black pepper. A fresh tomato and basil salad goes really well with this dish as an accompaniment.

Ingredients

• 2 tbs extra virgin olive oil
• 1 clove garlic, peeled and crushed
• 50-75g chopped herbs (2-3 handfuls)
• ½ tsp dried chilli or small red chilli
• 2 canned anchovy fillets, chopped small (optional)
• Grated lemon zest
• 200-250g spaghetti (fresh, dried, standard or whole wheat)
• Parmesan cheese to serve

Vital Statistics

Serves: 2
Preparation: 2 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Endurance training or pre-race meal
Calories (kcal): 315.9
Protein (g): 8.7
Carbs (g): 33.2
Fat (g): 17
Fiber (g): 1.8
http://www.realbuzz.com/articles/spaghetti-with-fresh-herbs/
 

Top health habits to steal from your man

6 health lessons we can learn from men

When it comes to healthy living, we may feel we have the upper hand over the opposite sex. However, there are some instances where it can pay to take a leaf out of their book. To help give your health and fitness a boost, check out these top health lessons we can learn from men.

Get into sport

Statistics show that men are more likely to participate in group sports than women, which means that women could be missing out. Sports such as football and hockey are great for improving heart health and building bones, with research published in Scandinavian Journal of Medicine & Science in Sports showing that regularly playing football can increase bone mass and density as well as improving postural balance and muscle strength. Not only that, the competitive nature of team sports is great for boosting motivation, while being part of a team can help build social bonds.

Ditch the faddy diets

With women’s magazines packed full of weight loss plans and an estimated 70 per cent of women having been on a diet in the last 10 years (compared to just 30 per cent of men), faddy eating has become a way of life for many women. Unfortunately, rather than helping you stay trim, yo-yo dieting can mess up the metabolism – causing your body to gain weight more easily – and lead to nutrient deficiency. Rather than obsessively counting calories and ignoring your hunger, try seeing food as fuel (rather than the enemy) and adopting healthier male eating habits of regular, substantial meals.

Lose the excess baggage

While women are prone to leaving the house with an entire bag full of gadgets and accessories weighing them down, men are generally content with a wallet and bunch of keys shoved in their pockets. Although few women would be happy to completely follow suit in this one, by slightly cutting down on your handbag contents you could drastically reduce your risk of serious back problems and neck pain. Make like your man and ditch all non-essential items before you leave the house and you could be doing your health a big favour.

Stop dwelling on problems

As a rule, women tend to be more led by their emotions than men and therefore react in a more emotional way when things go wrong or hurdles present themselves in life. Women are far more likely to want to go over their problems with friends, over-analyze situations and dwell on things. However, obsessing over a problem rarely makes it go away and instead too much dwelling can simply lead to anxiety, stress disorders and depression. Next time you are tempted to dwell, think like a man and engage your analytical side to try to find a practical solution to your problem instead.

Dress for comfort

From skyscraper heels to skin tight jeans, women are renowned for their restrictive fashion choices. However, this could be bad news for your health. Wearing restrictive clothing such as tight jeans, corset tops and tummy-control underwear has been found to be responsible for a host of health problems such as nerve problems, yeast infections, heart burn and abdominal pain, while wearing high heels can lead to poor posture, arthritis, hammer toes and back pain. Look after your health by taking a leaf out of your man’s style book and dressing for comfort every once in a while.

Workout with weights

Many women shun the weights at the gym due to the fear they will bulk up. However, unless you lift weights excessively, it is very unlikely this will be the case as women do not have the testosterone levels to build big muscles like men. However, what weight lifting will do is give your health a boost. Whether or not you desire toned arms, lifting weights has many other health benefits, including the ability to reduce risk of osteoporosis. On top of this, lifting weights can help with weight loss as the more muscle your body has the more calories you burn, whether you are exercising or not.
http://www.realbuzz.com/articles/top-health-habits-to-steal-from-your-man/

Female health through the decades

Stay healthy throughout your life

Every woman's exercise needs change throughout their life. With this in mind, here is our guide to the actions and exercises that you'll need to do in order to maintain your health during four important decades of your life.

Each decade brings with it different changes and challenges which you'll need to address in order to stay in tip-top condition as you age through the decades. Check out each of the decades to find out what you should be doing (or should have been doing) to keep the effects of aging to a minimum.

1. Female health in your 20s
2. Female health in your 30s
3. Female health in your 40s
4. Female health in your 50s
5. http://www.realbuzz.com/articles/female-health-through-the-decades/

Beginner’s Guide to 7 Day GM Diet Plan

REMEMBER: You Will Lose Lots of Weight with This Diet in 7 Days! INCLUDED: What to Eat During Days 1-7, Indian & Vegetarian Version + The “Special” GM Diet Soup!

If you have been trying to lose anywhere between 10 to 20 pounds just as quickly as humanly possible, then you should focus on the General Motors (GM) diet.
This 7-day weight loss plan was originally designed by the GM Corporation to make sure that each and every one of their employees have the information they needed to shed excessive pounds whenever they wanted to!
Surprisingly, this program has quickly gained a global following!
If you’ve always wanted to be able to lose a crazy amount of weight in just 7-days, then you’ll want to pay close attention to all of the information outlined below!

Everything You Need to Know About This Program

The General Motors plan is a nutritional guide that is different from just about any other diet out there. However, it incorporates already known aspects of weight loss that have had fantastic results!
For instance, the GM diet is broken down into a meal schedule for just one week! It was built on the back of weekly programs that both Atkins and South Beach dieters used to great success in the past!
Keep in mind: Basically, this entire plan has been designed and developed from the ground up to produce stunning weight loss in a hurry – by helping you eat much more efficiently and in a healthy way! All this is possible without forcing you to do anything that you wouldn’t find enjoyable and pleasurable.

The Simple 7-Day GM Meal Plan

Day #1

On day one, also known as adjustment day, you should focus on getting down the basics. Your daily menu should be composed only of fruit and water while you have to follow these rules:

• You should drink between 8-10 glasses of pure water!
• You can eat almost any fruit!
• You have to avoid bananas, oil and fruit juices at all costs!

My advice: You should eat some apples and drink a couple of glasses of water for breakfast. Then you should switch to other fruits (I highly suggest a watermelon) at lunchtime, following up with even more fruits as your dinner!

Day #2

On your second day of the General Motors diet, you should focus on eating only vegetables. Trust me that this day will be hard for you unless you will follow these rules:

• You can eat any vegetable & greens (raw, cooked or baked)!
• You have to drink multiple glasses of pure water!
• You have to limit your oil intake as much as possible!
• Baked potatoes can make this day a lot easier!

Extra advice: Eating baked potatoes will help you go through this very hard period!

Day #3

The day 3 is where we begin to mix and tweak previous two meal plans. On this day, you should eat almost any fruit and any vegetable as long as you will follow these rules:

• Drink a lot of water throughout the day!
• Eat fresh fruits and vegetables!
• You can not eat bananas, potatoes, oil and fruit juice!

Keep in mind: Eating fruits in the morning and finishing the evening off with fresh vegetables is all you need for this day!

Day #4

On day 4 you will be eating only bananas, milk, water and special GM soup. However, you have to follow these rules:

• You should eat 8-10 bananas!
• At least 3 glasses of milk!
• There are no limits to amounts of GM soup you can eat!
• Drink a lot of water!
• Avoid eating oil and drinking fruit juice!

My advice: You should start with fruits in the morning. Then, you should have the special General Motors soup (see the recipe for this wonder soup at the end of this article) at the lunch and dinner. You can add a couple of bananas if you feel like a snack is in order!

Day #5

There is cool change on the day 5. If you are a vegetarian, you will have rice, and if you are a meat lover, then you can have a lean meat such as fish! Except that, you have to follow these rules:

• You can have lean meat or brown rice!
• You should eat 6-8 tomatoes!
• You have to drink at least 10-12 glasses of water!
• As stated above, you can have lean meat or brown rice!
• As always avoid oil and fruit juice!

My advice: Include your rice or lean meat to your main meals such as lunch and dinner!

Day #6

You are near the end and day 6 is approaching. You should get ready to eat according these rules:

• You can eat unlimited quantities of vegetables.
• Again, you will have brown rice or lean meat!
• You should drink a lot of water!
• You should avoid oil and fruit juice at all costs!

Pay attention: Finally, this day is going to bring more and more vegetables, as you’ll want to eliminate as much of the fruits and glucose as possible before you hit the “homestretch”. You can enjoy meat as well!

Day #7

Get ready for the grand finale! On the last day, you can eat a lot of 3 foods as long as you follow these rules:

• You can eat brown rice!
• You can combine the rice with vast amounts of vegetables!
• You should drink a lot of water!
• You can have all fruit juices you like!
• You should avoid oil as much as possible!

Pay attention: At this day, you will be pushing out that extra fat from your body! If you want to, you can continue with this nutritional plan to enjoy even better results!

The 7 Day GM Diet Chart

The Indian & Vegetarian Version of GM Diet Meal Plan

If you would like to move forward with this diet without adding any meat to the program whatsoever, then feel free to do so.
All you need to do is to follow these simple rules:

• Make sure that you increase your daily caloric intake on days that include meat!
• If you do not do this, then you might notice a major drop in energy and a slowdown in weight loss process.

Pay attention! Here is detailed GM meal plan adjusted for Indian & vegetarian version – TheFitIndian.com.

Simple Recipe for The “Special” Diet Soup

The GM Diet Wonder Soup

6 Ingredients

This “wonder” soup is very easy to prepare. All you’ll need are just these ingredients:

• 6 Large onions
• 2 Green peppers
• 3 Tomatoes
• 1 Whole cabbage
• 1 Bunch of celeries
• About 22 ounces of water

Please note: As you can see these 6 ingredients are very easy to get and will not cost you a fortune!

7 Simple Directions

1. Firstly, you need to cut onions & peppers into small pieces.
2. Sauté them in just a bit of olive oil (Until they are light brown color).
3. In the meantime, chop rest of your vegetables (Cabbage, celery & tomatoes).
4. Add these to a stockpot with water & bring to a boil.
5. You’ll want to add onions & peppers from step 2 to this stockpot.
6. Cook it for about an hour or so.
7. Add salt or pepper in moderate amounts.

After step 7 you will finally have fantastic GM soup, enjoy!

My Final Thoughts on This Diet

There are countless weight loss products out there on the market, but this is one of the few solutions to have proven itself time and time again – all across the globe.
If you want to get skinny, the General Motors diet is everything you have been searching for and so much more!
http://skinnywithfiber.org/beginners-guide-to-7-day-gm-diet-plan/

5 Minute Workout #20 - Full Body Torture

Glazed Chicken Thighs

Ingredients serves 4

• 8 chicken thighs
• 4 tbsp tomato ketchup
• 4 tbsp soy sauce
• 4 tbsp balsamic vinegar
• 4 tbsp honey
• 1 tbsp Brewer’s Paste

Method

1. 1 Heat the oven to 160°C/140°C fan/gas 3.
2. 2 Put the chicken in a shallow dish.
3. 3 To make the glaze, mix the remaining ingredients with 50ml water.
4. 4 Pour over the chicken thighs, turning to ensure they’re well coated.
5. 5 Put the chicken on a baking tray and cook in the oven for 35 minutes, or until cooked through and the juices run clear, occasionally brushing with any leftover glaze to form a sticky coating.
6. 6 Serve with Colourful coleslaw.

http://cookwithmands.com/recipes/glazed-chicken-thighs

7 places to run before you die

The best running trails in the world

The world is full of paths, routes, trails and courses that are just waiting to be explored by you. From dusty trails through mountainous areas to pristine, picturesque beaches, the best places to run in the world are varied, exciting and deserve your attention. Here we show you which places you should run in if you get the chance and give you some top tips about how to make your run better whilst you are there:

MacRitchie Reservoir Loop, Singapore

The MacRitchie Reservoir Loop is a 10km loop around Singapore’s oldest reservoir. The course is adventurous, exciting and unique. You begin on asphalt boards and then move on to wooden boardwalks. Then as you move further round the trail you find yourself running through a luscious, monkey-filled jungle. Handily there are shower, toilet and drinking water facilities at the start and end points of the MacRitchie Reservoir Loop. 

Grand Canyon, Arizona, US

If you’re a seasoned runner looking for a tough challenge then running one of the Grand Canyon routes might be for you. There are several courses you could take. For example, you could run from the South Rim to the North Rim (20.6 miles) or follow the generally level pathway of the Greenway trails. Whichever course you choose to take you will be guaranteed to experience impressive scenery, steep climbs and a sense of freedom that you can only get from running somewhere incredible.

Central Park, New York

Central Park in New York has to be one of the best parks for running in the world. It’s varied terrain offers runners the chance to mix up their runs and choose routes of varying difficulty.  There are soft cinder paths where you can enjoy views of the reservoir, or there are tracks that take you past blossoming cherry trees. Plus there are always great people to watch and a fantastic, energising atmosphere in the park. The best time to run in Central Park is when the park is closed to cars (Monday to Friday, 10am to 3pm and from 7pm to 10pm, weekends from 7pm Friday through to 6am Monday).

Bigfork, Montana

Bigfork is a town that boasts beauty, tranquillity and picturesque charm. It also holds a certain allure for keen runners because it is home to some of the quietest and most scenic running routes in the world. You can run along the peaceful forest paths or around the huge Flathead Lake, whilst admiring stunning mountain views and breathing in the beautifully clean air. 

Housel Bay to Lizard Point, Cornwall, England

Cornwall has unbeatable scenery and this South West coastal path that runs from Housel Bay to Lizard Point will not disappoint when it comes to mesmerizing scenery. This one and half mile route takes you past sheltered coves, exposed cliffs and wild flowers. There are some steeper sections, but on the whole this is a pleasant course that isn’t going to be too trying for a regular runner. 

Cinnamon Hill, Montego Bay, Jamaica

Jamaica’s contribution to athletics and running in particular is phenomenal, so naturally it offers some incredible places to run. Supposedly the world-class sprinter Usain Bolt enjoys running at Cinnamon Hill, which is just one of the many fantastic locations to run in Jamaica. If you fancy tackling Cinnamon Hill you can start off on the beach and run up to Cinnamon Hill Golf Course. Then, once at the golf course head towards Cinnamon Hill itself. Here you will find views that are so perfect and glossy they look as though they are a part of a film set.  

Kingston Bridge to Hampton Court Palace, London

If you want a quick course this is the run for you. Running from Kingston to Hampton Court Palace takes you along the flat Thames Tow Path, which means you can run quickly and get a decent time along this four and a half kilometre distance. Not only will you see the beautiful formal gardens and Henry VIII’s palace at Hampton Court Palace, your city route will also give you great views of the Thames and take you over gravel, tarmac and rural areas of London that might come as a surprise in this often hectic metropolis.

http://www.realbuzz.com/articles/7-places-to-run-before-you-die/

Team Beach Body Products Explained

Selecting the Proper Team Beach Body Product for You

Team Beach Body products were added to our site to help provide a convenient at home solution for individuals who haven’t worked out consistently in awhile. These products allow for you to work out in the comfort of your own home or they can be brought to a gym, studio, office, or friends house to be done in a group style format. If you haven’t worked out in awhile going to the gym can be an intimidating experience. These products can help you shed weight and learn basic movements before you transition into a public gym setting. We offer a wide selection of workout programs but with so many products to choose from it can hard to pick a product that’s right for you and your situation. This article will help shed some light on which Team Beach Body workout package is best for your situation to help get you started on the road to a healthier you.

If you decide to purchase any of these products please remember to set up a free account at the Team Beach Body website and designate SK Health and Fitness as your coach. We’ll help answer any questions about the program, provide additional tips for workouts and diet, provide motivation, help you through sticking points, and provide support to help you reach your fitness goals.

p90 (series Includes p90, p90x, p90x2, p90x3)

The P90 series offers 4 products to help build and tone your body from head to toe. These videos go over a variety of exercises from free weight exercises like dumbbell curls, callisthenic movements like pushups, abdominal exercises, and many others with short rest periods to keep up the intensity. Modifications of exercises are available to adjust the difficultly level so beginners to intermediate athletes can still get a quality workout from this product. The later series of products provide more compact workouts that can be done in as little as 30 minutes but all of the series will provide a good starting point for anyone looking to get into a daily workout habit. Some of the benefits of the P90 series products is that they require very little equipment, offer a variety of difficultly levels, are quick and effective, and will help you to build muscle mass which will help prevent you from putting back on any of the fat that you lost. These workouts have a stronger emphasis on toning and muscle building rather than fat loss.

Insanity Series (Series includes INSANITY, INSANITY: THE ASYLUM, and INSANITY: THE ASYLUM Volume 2, INSANITY MAX:30)

The Insanity series of products are focused on fast-paced, short, extremely intense workouts that melt away fat. The original Insanity workouts are more for the everyday user while The Asylum series are more for athletic individuals looking to increase their athletic capacity. These workouts include a variety of movements ranging from calisthenics, plyometrics, and heavy cardio movements and are ideal for burning fat. These workouts involve a lot of jumping and agility based movements so if you have joint issues or struggle with these types of movements you may not be able to perform all of the movements in every workout. The Insanity series of products have a stronger emphasis on burning fat so they won’t help as much with building new muscle mass.

PIYO

Do you enjoy yoga? Do you prefer a more low-impact workout to tone up with? Then PiYo may be the program you have been looking for. This program is based on low-impact, bodyweight movements that require no equipment. These workouts do not include movements like jumping that can stress the joints. By using your own bodyweight these workouts help you to increase flexibilty, core strength, and burn fat. The PiYo workouts will help you tone up but are not ideal for those looking to put on new muscle mass.

21 Day Fix and 21 Day Fix EXTREME

This program’s key factor is the portion control meal plan that’s included with the program. While all of the products offer some form of meal plan, this system helps to take some of the guess work out of prepping your food. Included in the program are color coded tupperware containers to help you adjust your portions. Simply fill each of the included plastic containers with the appropriate food item and it takes the guess work out of portioning your food. Included in this package are 30 minute a day workouts to help get you active. The workouts are more generalized so this package is more for the individual that wants to put a stronger emphasis on diet to reach their fat loss goals.

Other Programs We Offer:

Body Beast

A great program for packing on muscle mass.  This program is ideal for men or women looking to add lean muscle mass.

Brazil Butt Lift / Brazil Butt Lift Master Series

A program designed for women looking to produce a more shapely butt while helping to reduce their midsection and tone their overall body.

Dance Programs (Turbo Jam, Hip Hop Abs, Rockin’ Body)

These programs are designed to make working out fun through dance type movements.  The primary difference between the programs is the type of music that the programs are centered around.

Les Mills Combat

Workouts based on mixed martial art based movements ideal for burning fat and toning.

Focus T25

A program similar to Insanity but compacted down to 25 minute workouts.  Short, fast paced workouts focused on fat loss.

TurboFire

Workout programs based on High Intensity Interval Training (HIIT) type workouts.  These workouts are quick and intense which will help you torch fat while increasing your cardiovascular capacity.

Les Mills Pump

Workouts consisting of barbell based movements focusing on high-rep, low-weight movements.

Primary Goal:	Workout Program:
My emphasis is fat loss:	Insanity/Focus T25/TurboFire/Combat/Pump
My emphasis is on losing fat mostly through diet	21 Day Fix
I am looking for a 30 minute workout program	INSANITY MAX:30/21 Day Fix EXTREME
I want a dance based workout similar to Zumba	Hip Hop Abs/Turbo Jam/Rockin' Body
I want to focus on creating a better looking butt:	Brazil Butt Lift/Brazil Butt Lift Master Series
My Emphasis is on athletic conditioning:	Insanity: The Asylum/The Asylum Volume 2/or a custom program by SK Health and Fitness
I have joint issues:	PiYo
I don't want to get bulky:	PiYo/21 Day Fix
I want to pack on muscle mass:	Body Beast/P90/P90X2/P90X3

Jillian Michaels: Banish Fat Boost Metabolism Complete Workout

Street Workout in Ukraine - Amazing Motivation

Chicken with pearl barley

Amazing dish for increasing mileage

The recipe I have developed for you this week is very high in protein, using both chicken and eggs. Protein is just essential for runners and athletes for muscle repair and recovery. The carbs element comes from the pearl barley which I love to cook with as it's got a lovely texture.  It is relatively foolproof to cook and by cooking the barley in chicken stock, you are increasing the protein in the dish. Some fresh herbs, two soft poached eggs and sprouting broccoli, will finish off a hearty but very healthy and nutritious training meal.

Written by Alan Murchison

Alan is a Michelin chef, restaurateur and cookery author who has appeared regularly on the Great British Menu, both as a competitor and a mentor. He currently runs a string of Michelin-starred restaurants.

Ingredients

Serves 2
2 free range chicken breasts
2 tbsp olive oil
200g pearl barley
1 large carrot finely diced
350ml chicken stock
2/3 large shallots or small onions
1 bunch sprouting broccoli
2 poached eggs
Mixed chopped herbs, parsley, chervil, tarragon & chives

Method

Start by pan-frying the chicken breast in the olive oil until golden brown, for around 2/3 minutes. Then add the halved shallots and place into a pre-heated oven at 190 degrees for 15/20 minutes.

Cook the pearl barely by simmering in the chicken stock with the diced carrot for 15/18 minutes until tender. When soft, cook over a higher temperature until the stock has reduced. Set aside. Poach eggs and broccoli as standard. Re-heat the pearl barley and stir in a mix of fresh chopped herbs.
 

Ingredients

2 free range chicken breasts 2 tbsp olive oil 200g pearl barley 1 large carrot finely diced 350ml chicken stock 2/3 large shallots or small onions 1 bunch sprouting broccoli 2 poached eggs Mixed chopped herbs, parsley, chervil, tarragon & chives

Vital Statistics

Serves: 2
Preparation: 20
Cooking: 20
Difficulty: Easy
Good for: Increased mileage
Calories (kcal): 650
Protein (g): 80
Carbs (g): 55
Fat (g): 37
Fiber (g): 55

http://www.realbuzz.com/articles/chicken-with-pearl-barley/
 

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/