In what could easily be the best news ever for health conscious people who still want to enjoy the finer things in life it has been found that a couple of glasses of wine before bed may help you on your quest to remain slim and trim. This is according to not one, but two studies from Washington State University and Harvard Medical School respectively.

These studies showed that the polyphenol called resveratrol in red wine transforms “white fat” into “beige fat” (a version that’s much easier to burn off). This is according to researchers at WSU. The Harvard study is even more interesting. That study looked at 20,000 women over the course of 13 years and came to the conclusion that those who drank two glasses of wine daily were 70 percent less likely to be overweight. That’s a huge percentage.

So what’s up with the night time night wine?  Yet another study found that resveratrol also helps suppress your appetite, which means that after a glass or two of the red stuff, you’re much less likely to raid the fridge for a late-night snack. You’ll also probably sleep easier as well. However, as with all things moderation is the key drink a whole bottle and you’re not going o get that good night’s sleep you want (and it’s not going to do your waistline any favours either0.

Not inclined to keep a bottle of Cabernet on your nightstand? You can still get resveratrol from blueberries, strawberries and (obviously) grapes. We believe that here’s the perfect excuse for a late night ice cream (low fat of course) and fruit salad cocktail, accompanies by a nicely matured bottle of your favourite corked tipple.

 

The post Pass the Glass – Wine before Bed is Good for You first appeared on Healthy Gab.

The post Pass the Glass – Wine before Bed is Good for You appeared first on Healthy Gab.

 

A recent British study found people who regularly walked for fitness, at a fast pace weighed less than those engaging in other types of physical activity, including running, swimming, and cycling. Though she’s tried many other types of exercise, Jessica Smith, personal trainer and fitness video guru says walking remains her workout of choice. According to her she truly believes it’s the best way to get and stay in shape.

Not only is it free, anyone can do it and you don’t need any equipment to begin. It’s easy on the joints, and I believe it helps with appetite control.

She also says that she feels less hungry after walking, rather than more which might be the case with other forms of exercise.

Depending on your physical status, you can expect to lose a half-pound to 2 pounds per week with a new walking program. This is according to Erin Palinski-Wade, RD, the well-known author of “Walking the Weight Off for Dummies.” The great news is that the heavier you start, the faster you’ll shed those pounds. To get the best results your new walking program pay attention to these hints and tips.

Check with your doctor

Walking does work for just about everybody—but upping your activity level does put strain on your muscles, joints, and heart. If you haven’t been exercising for a while checking with your primary care doctor is a good idea.

Once you’ve begun your walking regime, stay alert for signs you’re overdoing it. “Always listen to your body,” Smith says. “Pain, light-headedness, or nausea can all be signals that you are exerting yourself too much.” Other warning signals include chest pain, pain that shoots down your arm or up your neck, or severe headaches. If you develop them, stop your workout and check with your health care practitioner.

Shoes and Clothing

If you’re cleared by your doctor you need to get the right footwear. Look for a shop that does gait analyses to help you select the right pair for your specific foot type. Go a half-size up from your regular work shoes, as your feet swell when you exercise. Walking doesn’t require a huge variety of athletic wear, but investing in a few important pieces can make you much more comfortable when walking. Start with the right sports bra – try a few on and do some jumping jacks in the dressing room; you might feel a bit self-conscious, but it’s well worth it to make sure you can move easily but with the right degree of uplift.

Look for tops and bottoms in moisture-wicking fabrics, which will keep you comfortable, dry, and chafe-free. Choose styles with a bit of stretch (new lycra materials are good), so they don’t pinch if you take a bigger step or stride uphill. In cold weather, add layers, you’ll want to start protected from the elements but have clothing to take off as you warm up during the course of the workout.

Avoid Chafing

The combination of sweat, movement, and clothing can leave your skin raw and irritated. Prevent it by applying petroleum jelly or Body Glide which is a convenient, plant-based balm. Use it on your thighs, neck, arms, around your sports bra, or elsewhere you might feel painful chafing or rubbing.
Avoid blisters with socks that fit snugly without sliding, and if sore spots do pop up, cover them with a product like Blister Cushions (there are a variety of different makes), which fit like a second skin to relieve pain, speed healing, and prevent new irritation.

Go Slow

Ultimately, you’ll want to build up to 30 to 60 minutes of walking several day a week. But start slow if you haven’t worked out in a while. Each week, add to the daily total 5 minutes. This slow, steady ramp-up gives your body a chance to adapt, reducing your risk of injury as you get fitter.

One of the great things about exercise in general but especially with walking is that it really can be cumulative during the day

Palinski-Wade says.

If you feel overwhelmed by a 30- or 60-minute total, break it up into three 10-minute segments. You’ll burn just as many calories and net the same health benefits with less stress on your schedule.

Don’t forget to rest and take care, soreness and some pain is normal, just apply ice (or a cooling pack) in spots like your knees, ankles, or lower back. If you have pain directly behind your kneecap, around your Achilles tendon, or in your ankles or hips could mean you’re pushing harder than you should. If a few days of rest and icing don’t resolve these issues, see a sports doc or physical therapist for advice.

Make it Fun!

This is extremely important, just get company for your walks or listen to music, change places you go for a walk. You need to keep it fun or you will lose interest and eventually stop. So don’t overlook this as its very important.

 

The post Walking May Be The Key To Overcoming Big Weight Loss Challenges first appeared on Healthy Gab.

The post Walking May Be The Key To Overcoming Big Weight Loss Challenges appeared first on Healthy Gab.

The good news is that there is. By making a few really easy lifestyle and diet changes you can watch that weight just fall away. The even better news is that these are not radical changes – they’re easy to maintain without sacrificing your quality of life.

Here’s your free blueprint to shedding weight and enjoying the benefits of a great new you.

1. Get rid of the cheese

No, we’re not talking about cellulite (although that’s an added benefit). If you’re eating a sandwich with added cheese every day at the office you’re not doing your weight loss target any favours. The same goes for pizza or the lasagne from that delicious Italian joint around the corner.
Let’s stick with the sandwich stats. A slice of ordinary yellow (not processed) cheese runs about 100 calories. Just leave it out. A smoked Turkey or ham sandwich is just as delicious without it. Substitute a low fat (or better – fat free) mustard for the cheese. You’ll still enjoy a delicious meal, but if you leave out the cheese three times a week you’ll be saving 900 calories – but still have all the benefits of the protein. You can go one better and switch to whole-wheat bread and cut down even further on the calories. No reason to avoid sandwiches altogether – but just eat smarter. Sorry about that lasagne and the pizza, no cheese means none of that.

2. Bye bye Buns

This one might be a little more challenging but you’ll be surprised how quickly it grows on you. Ditch the bun from the burger. Substitute instead with some crisp lettuce or even spinach leaves. Rocket or Bok Choy also works.  A crisp piece of lettuce has five (5!) calories and a burger bun around 250. The burger bun doesn’t bring much to the table apart from empty carbs. And trust us – that starch, especially in sweet fast food buns isn’t that delicious – your body is addicted to the sugar – not the taste. Add some low fat chilli sauce and some pickled onions and you’ll have a taste explosion that’ll leave you wanting more of the same.

3. Ditch the fruit juice

A standard serving of fruit juice from your local squeeze joint supplies around 120 calories – and many of us are drinking a whole lot more than that with each serving. Go for naturally flavoured water (with no sugar added). You’ll save about 100 calories per glass. Do that every day of the week and you’ll save around 700 calories every seven days. And don’t be fooled by the promises of ‘big cola’ – there fruit juices are just as filled with sugar, they’re relying on your sweet tooth to keep you coming back for more.

4. All the Love for Lemon Juice

If there’s one mistake we all make it’s to enjoy our healthy green, organic salad with oodles of ‘natural’ salad dressing. Don’t do it – you’re being conned. Salad dressing is the bomb all right – a huge fat bomb. Aside from those preservatives and other chemical nonsense that are part and parcel of commercially available salad dressing it’s all just fat. You’ll be surprised at how delicious an organic salad can be if you just squeeze on the juice of half a lemon. Lemon brings out the natural flavour of fresh, raw vegetables. If you really want to make your salad pop then ask for something like a grilled vine tomatoes and spring onions, as well as fresh asparagus. Add few slivers of capsicum or a treat of fresh truffle and you’ll wake up your taste buds. That’s the real flavour bomb. Three salads like that will save you mucho calories.

5. Softly and Gently with the Oil

Recipes really don’t need that much oil. If you want to save an enormous amount of calories then by a diffusion. You can usually get the job done with just a thin layer of oil. A larger amount of oil can add up to 300 calories per cooking session (more if you’ve got a heavy hand). Make sure to use organic and first press oils such as rapeseed (canola) or olive oil. Some recipes may also allow you to use Grapeseed oil which is a great choice.  You’ll save around 250 calories per meal. That’s 500 every couple of days and those savings add up.

6. Your Quality Condiment

We like to think of Greek Yogurt as the King of Condiments. You can use it on sandwiches (instead of mayo or cheese – see hint number one). It’s also the best base for a dip that money can buy. Greek Yogurt clocks in at around 100 calories per spoonful – and the low fat version is just as delicious and score about a third of that amount – and it’s just as yummy. Ditch five tablespoons of mayo a week, substitute for the same amount of Greek deliciousness and save yourself around 335 calories.

As we said – make some simple changes without sacrificing taste or your decadent lifestyle and save hugely on the amount of calories that you consume every week. Watch the weight melt away. Oh – and stick with thin base pizza with extra toppings and cheese).

The post How To Lose 1 Pound A Week first appeared on Healthy Gab.

The post How To Lose 1 Pound A Week appeared first on Healthy Gab.