Friday, 13 May 2011
Wednesday, 26 January 2011
Personality influences on dieting
Personality influences on dieting
There are numerous biological factors that influence weight loss. Whether they are due to the size of your body, metabolism, muscle to fat ratio, occupation or genetics, scientists are only now beginning to study the role of personality. With only 10% of dieters keeping their weight off for a year other factors like personality must have an influence!
Dr Cloninger, a psychiatrist believes that personality may be the strongest predictor of your ability to lose and keep weight off. He thinks that having traits that influence how you moderate behaviours that cause over eating-such as being motivated, problem solving or optimism. Whilst there are other factors such as societal and cultural, personality traits look to be more important than previously thought.
In 2007, Hitomi Saito of Doshisha University in Japan, did personality tests on dieters in a study at the start of their diet and at 6 months. Three traits had strong correlations with weight loss-neuroticism, ego and agreeableness. It seems that the more neurotic you are the more likely you are to be concerned about your health and what the impacts of overweight are for you. Scoring high on ego, indicates an eye for detail, so staying on exercise plans or being able to calorie count. If you are agreeable you may respond more easily to social eating and external ques like advertising. In a follow study in 2009, further psychological tests, this time of obese patients found that optimism is a negative trait. Obese people score high in this and one explanation is that they believe that ‘everything’ will turn out O.K.
Cloninger studied another group in St Louis in 2006 and found a need for novelty and adventure as possible traits that can influence weight loss. Novelty seeking individuals were more impulsive and being quick tempered, than lean ones. This trait correlates with a high BMI and would lead the high scoring novelty patient to give into their cravings and appetite. Adventurers as a high scoring trait also could be a negative as this person challenges the rules and regulation that a diet and exercise plan require.
All is not lost however. It has been shown that being high on a negative correlated trait doesn’t mean you can’t lose weight.
If you are someone who seeks adventure try new exercise approaches or different healthy recipes. Or if impulsive try and be more self-aware by ‘being in the moment’. By balancing out the dominate trait with a trait that can counter it may reduce its negative influence. This strategy may have an impact on your successful weight loss and give you the ability to maintain long term weight loss.
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
Sites I use
Sunday, 23 January 2011
Cravings-What todo about your chocolate cravings
Chocolate is the most frequently craved food in North America. Chocolate cravings are reported by 40% of women and 15% of men, and although many chocolate cravers reports an overall preference for sweet foods, most report that other foods will not suffice to satisfy a craving for chocolate. Cravings are usually most intense in the late afternoon and early evening. Research investigating both the physiological and psychological basis of chocolate cravings is pretty inconclusive. It is most likely a combination of both. If chocolate cravings were entirely physiological people would not eat chocolate for psychological reasons. Most researchers believe chocolate's sensory qualities, chemicals, cultural values, social values and hormonal influences all play a role in chocolate cravings. It is the complete chocolate bar that people crave. Not one single chemical or quality can be solely responsible for satisfying a chocolate craving.
Some women tend to get sweet cravings the week before or week of their menstruation. Magnesium deficiency exacerbates PMT ( pre-menstrual tension). Before menstruation, too, levels of the hormone progesterone are high. Progesterone promotes fat storage, preventing its use as fuel; and thus elevated pre-menstrual levels of progesterone may cause a periodic craving for fatty foods. One study reported that 91% of chocolate-cravings associated with the menstrual cycle occurred between ovulation and the start of menstruation
Chocolate contains several biologically active ingredients, all of which can cause abnormal behaviour’s and psychological sensations like those of other addictive substances believes women crave chocolate because they have turned it into a nutritional taboo. It tastes wonderful, but it's sinful because it's loaded with fat and calories. Women crave chocolate when they are feeling low or before their periods because they have told themselves it is something they cannot have. Zellner conducted a study comparing chocolate cravings in Spanish and American women. She found that Spanish women, who did not see chocolate as a forbidden food, craved chocolate less than American women did. Zellner attributes chocolate cravings entirely to psychological associations and believes the bioactive chemicals found in chocolate occur in too small of amounts to have a neurological impact. But other theories postulate chocolate also produces dopamine, which in turn, ups levels of Oxytocin in your brain. Oxytocin is a chemical that’s usually released when we cuddle with our significant others, or engage in sexual activity. It peaks when women orgasm. Having Oxytocin, Dopamine and Phenylethylamine flood your brain when eating chocolate, produces a kind of euphoria - a wave of well-being in your body.
The celebrated Italian libertine Giacomo Casanova (1725-1798) took chocolate before bedding his conquests. This was on account of chocolate's reputation as a subtle aphrodisiac. More recently, a study of 8000 male Harvard graduates showed that chocaholics lived longer than abstainers. The high polyphenol levels in chocolate may explain this. Polyphenols reduce the oxidation of low-density lipoproteins and thereby protect against heart dise Chocolate craving is very common, but can we actually be addicted to it? Can these powerful urges to eat truly be classed as an addiction?
We generally crave foods due to external prompts and our emotional state, rather than actual hunger. We tend to be bored, anxious, or depressed immediately before experiencing cravings, so one way of explaining cravings is self-medication for feeling miserable. Chocoholics insist that it is habit-forming, that it produces an instant feeling and even that abstinence leads to withdrawal symptoms.
When we eat sweet and high-fat foods, including chocolate serotonin is released, making us feel happier. This partly explains the cravings common in disorder (SAD) and pre-menstrual syndrome.
Although there are similarities between eating chocolate and drug use, generally researchers believe that chocolate “addiction” is not a true addiction. While chocolate does contain potentially mood-altering substances, these are all found in higher concentrations in other less appealing foods such as broccoli. A combination of chocolate’s sensory characteristics — sweetness, texture and aroma — nutrients, and chemicals, together with hormonal and mood swings, largely explains chocolate cravings.
Chocolate is seen as “naughty but nice” — tasty, but something which should be resisted. This suggests that the desire is more likely a cultural phenomenon than a physical one. The inability to control eating may be a result of inborn traits and today’s environment. We are overwhelmed with advertising, large-scale grocery displays, plenty of high-calorie foods, and an obsession with thinness. The stress of modern living often makes us turn to food for comfort, then return to a restrictive diet. The attempt to restrain ourselves before we are satisfied increases the desire for chocolate.
Why Do I Crave Chocolate?
Chocolate is packed with antioxidants and certain nutrients including iron, copper, magnesium and potassium. Your body may need more of these nutrients and crave chocolate as a response. In addition to this, chocolate contains phenylethylamine, which controls oxytocin and endorphins, both of which will give you a feeling of wellbeing and even euphoria. Chocolate also contains anandamide, a chemical that acts like THC, the active ingredient in marijuana. This, in addition to the increased endorphins in your brain, when you eat chocolate explains why you crave chocolate. Craving chocolate during your period can be explained by the fact that chocolate contains a large amount of iron (more than in beef liver). Your body needs extra iron during this time, thus the craving.
Is Chocolate Really Dangerous Or Addictive?
Yes, chocolate does seem to be mildly addictive due to the brain stimulants mentioned above. I wouldn’t really call it
dangerous, but you do have to watch out for your chocolate consumption, and make good choices in the type of chocolate you eat.
Darker chocolate is more beneficial to your health. Stick with quality dark, bitter sweet chocolate that uses cocoa beans that are as unprocessed as possible. The process used to make milk chocolate destroys many of the beneficial flavanols. White chocolate contains all the fat and calories of the sweet treat, without any of the flavanols and antioxidants. Take a look at the type of fat that is used in making the chocolate. Good quality chocolate uses cocoa butter. The main fat in cocoa butter, stearic acid, is a saturated fat that doesn’t seem to raise your cholesterol. Also remember that chocolate contains caffeine, which may keep you up at night. Excess caffeine does have some negative side effects. You should avoid caffeine as much as possible if you are pregnant. Learn more about caffeine (link to caffeine page).
What Can I Do To Curb My Chocolate Cravings?
One of the simplest steps toward reducing chocolate cravings is to begin taking multi-vitamins on a daily basis. When combined with an overall healthy diet, multi-vitamins help keep levels of nutrients balanced in the body, which can reduce glucose deficiencies, as well as stress levels, that sometimes result in chocolate cravings. As blood sugar levels tend to be lowest in the morning, take action to prevent chocolate cravings at this time by eating a combination of whole grains and fruit, such as whole grain cereal with a banana and orange juice. The best way to curb chocolate cravings is to enjoy it in moderation and to stick to the healthier dark chocolate that also contains lots of antioxidants.
Craving chocolate is also often an indication of a lack of certain nutrients such as iron, copper, magnesium and potassium. Let’s see what other foods you should be eating to make sure you get enough of these nutrients.
Iron – eat brown rice, whole wheat, liver, dates and beets
Copper – eat nuts (especially cashew), sunflower seeds, chickpeas, liver and oysters
Magnesium – eat peanuts, tofu, broccoli, spinach and soybeans
Potassium – eat apricots, bran wheat, raisins, figs, and baked potato with skin
Tips to Curb Chocolate Craving
If you can satisfy a chocolate craving with only two chocolate peanuts, then go for it. If you’re not so lucky:
Discover if the craving is emotional – there are all sorts of reasons why people crave foods. It can often be related to feelings of low self-esteem or depression. If you can identify your reasons, then try another approach to tackling the problem.
• Incorporate small portions of chocolate into your usual diet, rather than restrict yourself. Moderation is the key. A research trial found that people who limited eating chocolate to within half an hour of eating a meal gradually weaned themselves off their craving.
• If you are feeling bored and craving chocolate, go for a walk, run errands, call a friend or read a book. If you can take your mind off food for a short time, the craving may pass.
• Make sure you always have healthy food nearby, so you can replace chocolate with fruit a few times a day. Eat an overall balanced diet, eat regularly to avoid hunger, and eat more slowly. When your blood sugar levels are stable, cravings are less likely to occur.
• If you think it’s necessary, do not allow chocolate in the house. Ask friends and family not to buy you chocolate, or even not to eat it in front of you!
• Don't tell yourself you cannot have chocolate. When you deny yourself chocolate your basic human nature makes you crave it even harder. Instead tell yourself that you will wait for a while and if you still want it later you will have it. You will be surprised how often you are able to just pass.
• Walk for 15 minutes. Research shows that people who are tempted with their favourite treat had to walk for 15 minutes to "forget" their craving.
• Sniff peppermint. A university study showed that participants who sniffed the strong sent of peppermint throughout the day where able to successfully divert their brains attention away from their craved food. How well did it work? Participants ate 2,800 calories less during the week.
• Don't have it in the house. This is a simple trick but are you following it? The best way to cut your cravings for chocolate is to not have it available.
• Call a friend. Chocolate can become more than just a treat, it can become the thing we turn to when we are feeling stressed, uncomfortable or bored. Channel that uncomfortable feeling into something positive such as picking up the phone and calling a friend. You will soon let go of your need for chocolate.
So what’s clear then is that there are loads of theories about craving for chocolate. I hope the later bullet points help to give you a few practical ideas to manage them.Finally, it is a good idea to increase your level of exercise, to burn off excess calories and increase your metabolic rate. Exercise also releases endorphins, which counteracts stress.
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look"
Wednesday, 19 January 2011
Soy protein powder
Soy protein powder has been used for centuries in Asia as a nutritional source of protein and also as a medicine. The first use of soy formula in the United States was in 1909 when the soy protein based formulas used soy flour, which often caused gastrointestinal problems. In mid 1960, a soy protein isolate was used, reducing gastrointestinal problems. In October 1999, products containing soy became very popular when the U.S. Federal Food and Drug Administration ( FDA ) approved manufacturers to label soy protein products as helping to reduce the risk of heart disease . The structure of soy protein most closely resembles that of meat protein and therefore can provide an important meat substitute for vegetarians and those individuals wishing to regulate meat consumption.
Soy is rated as the second most allergenic food to humans, with the first being peanuts. Although compounds in soy products have been likened to very weak female hormones, they have no adverse effects on men and may actually help them prevent cancer. Soybean protein is a " complete protein " since it provides all of the essential amino acids for human nutrition.
It is a great supplement for those wishing to lose weight. By consuming soy protein rather than animal protein, fat and sugar consumption could be restricted. Athletes and body builders find great benefit in soy powder to boost the protein intake while controlling both fat and sugar and removing some of the drawbacks of other protein powders such as gas and bloating. Soy protein has been shown to raise thyroid hormone output which could be a real advantage to bodybuilders trying to shed some fat. The intake of various high quality proteins has been associated with higher levels of thyroid hormone, but soy appears to have thyroid hormone raising abilities unique to that of other proteins. Though some research has shown changes in T3 and thyroid stimulating hormone (TSH), the real effect appears to be with T4 which is elevated consistently in the studies done using animals-and to a lesser degree people-eating soy proteins. Also, some studies have found changes in the insulin/glucagon ratio that would favor reductions in cholesterol and possibly bodyfat. At this time, exactly how soy proteins have this effect on thyroid output is not well understood, but their working on it.
As a "complete protein", meaning that it provides all of the amino acids that cannot be manufactured by the body. There are actually 20 amino acids needed for biologic processes but only eleven can be manufactured by the human body. The remaining 9 amino acids must be consumed in the diet. Several individuals today wish to eat a largely plant based diet but many plants do not have all of the necessary amino acids, leaving many deficient in necessary building blocks of cells, tissues and organs.
Soy protein powder can provide a large amount of non-animal protein and the body will absorb basically all of it. It is also almost completely fat free. Soy protein is very low in lactose and cholesterol and for those who follow a vegetarian lifestyle they can use it to replace meat. It can also be used as a flour substitute. Soy Protein Powder contains three important components which are Isoflavones, Saponins and Phytosterols. Saponins are important in building the immune system as well as reducing the amount of cholesterol that the body absorbs. Phytosterols aid in controlling the cholesterol levels in the body as well as balancing cholesterol levels in the body. Isoflavones are considered powerful antioxidants and provide several health benefits for women and men.
We all have the ability to create our very own reality. In most cases, we can look at a scenario and pay attention to the good or we can think about the exact same scenario and choose to be conscious of the bad. The lens we use to view what’s happening is filtered by our thoughts. These are constructed by thoughts, feelings and beliefs that construct our ‘view of the world’ Positive thoughts create more positive circumstances. Alternatively, negative thoughts play a role in feelings of dissatisfaction and disappointment. Therefore, changing our negative thoughts is essential to accomplish happiness and peace. The following are the most common negative thinking behaviours. Becoming mindful of these is really important to transforming negative thoughts into positive beliefs.
statement is actually a form of a negative thought. Re-think your internal dialogue and reconsider the circumstance. Attempt to find something positive-there ALWAYS is something, that you can see as a positive if you condition your mind to look for it. For example, the over generalized statement of “You never support my diets.” Can be reframed to, “There have been times in the past when you were very supportive and I felt as though you were behind me. At this moment however, I’m experiencing you as not being enthusiastic about my dieting, to lose weight.” The second statement is much more truthful and less exaggerated. As a result, a more positive outcome can be expected.
There is no question some days have got a few setbacks, a couple of obstacles and sometimes pain. There are also some days when we feel like someone has emptied our hearts of the passion and strength we need for life. So, on the days we're blessed and have positive things happen, no matter how small and insignificant they may seem, allow yourself the time to enjoy them and then be filled back up by them.
Like attracts like. Positive thoughts and happiness create more of the same.
Confidence is a tool you can use in your everyday life to do all kinds of cool stuff, not least to stop second-guessing yourself, manage your fears and become able to do more of the things that really matter to you.
1. Would you rather be right or happy?
We can all be very stubborn. Occasionally my stubbornness has cost me-big time! It has caused me to overlook an opportunity to accept an apology or think about a different point-of-view. I was more determined to be right than to be happy. The need to be right cultivates more negative thoughts due to our unwillingness to let go of whatever the issue is at the first place. To discover some peace and happiness, we sometimes simply need to let it go- we need to move from the shadows to the sun.2. Stay away from the temptation to over generalize.
Overgeneralization is best characterized when we believe if one bad thing happens, then all else is doomed to go poorly. Think about over generalized statements as exaggerations. For example, “I never lose weight, I always fail. My husband says 'I can never stick to a diet'. Everybody thinks I'm fat.” As you can see-The most significant overgeneralization traps are words like never, always, should or everybody. Understand that, an over generalizedstatement is actually a form of a negative thought. Re-think your internal dialogue and reconsider the circumstance. Attempt to find something positive-there ALWAYS is something, that you can see as a positive if you condition your mind to look for it. For example, the over generalized statement of “You never support my diets.” Can be reframed to, “There have been times in the past when you were very supportive and I felt as though you were behind me. At this moment however, I’m experiencing you as not being enthusiastic about my dieting, to lose weight.” The second statement is much more truthful and less exaggerated. As a result, a more positive outcome can be expected.
3. Steer clear of “all-or-nothing” thinking.
When we practise “all-or-nothing” thinking we see our circumstances as either black or white without much in between. By shifting to someplace in the grey, a fresh perspective is created that helps us to appreciate that more options do exist. To enjoy an emotionally healthy life we have to have balanced emotions. Words like: always, never, impossible, terrible and perfect, are rigid and allow little room for interpretation or flexibility. Instead, whenever we live somewhere in between then we're at a stronger position to find sturdier footing which could lead to improved balance.4. Make positive changes to your mental filter.
Persistent pessimism turns in to a habit if we are not careful. Left unattended, chronic negative thinking may start to shape the way we see the world. The glass will invariable be half-empty and negative thinking will be re-enforced. We can learn to change our mental filter by allowing positive thoughts to permeate it too. Try to see the good in every circumstance. When stuck in traffic, use it as an opportunity to talk to the kids in the back seat! If you put a Lb of weight on when dieting, use this as a great opportunity to reinforce that you must be mind-ful of your weight ever day. The adage, “When God hands you lemons; make lemonade,” is the perfect reminder to be aware of the mental filter we use and the importance to transform it from a negative one to something more positive.5. Watch your tendency for jumping to conclusions.
When up against what might appear to be an unwelcomed situation, consider taking a deep breath; take a step back, to look at the situation in a more holistic level in order to get all of the information-then decide. Additional information is invaluable when it comes to how we react and respond. By asking, “What’s the big picture” we are in a better position to monitor our negative thoughts and keep them from trumping what is really going on. The clarity we gain empowers us to have a more rational and positive reaction.6. Be aware of emotional reasoning.
Not many of us are consistently logical and rational regardless of the circumstance. Despite the fact that we often have got a rational response to a difficult event, we likewise have a tendency to slide into emotional reasoning when confronted with an especially challenging situation. An illustration of this emotional reasoning goes like, “I feel shame therefore I must be a bad person.” On the other hand, there are plenty of really good people who feel shame – (like all of us!). Just because we are experiencing a specific uncomfortable emotion doesn’t mean our character, our life, has gone into free fall. It simply means for that moment, in this small period of time, we feel a particular way about ourselves. When we allow ourselves to become human and provide our spirit the grace and mercy it deserves, we are in a stronger position to reframe self-limiting thoughts and you can keep them from manifesting to the point they start to define who we are.7. Don’t should on yourself.
When we should on ourselves we're issuing negative judgments about our actions and behaviours. Consider the following statements: “I should be slimmer; I should be making more of my life, and I should be happier.” These should statements suggest our current status is not good enough. These thoughts are negative and prevent us from seeing what's positive. Should statements put our thoughts and attitudes in a box and constrain us from seeing other solutions. Remember, it’s a question of balance. We are able to be considered as a good parent without needing to be a perfect parent; we can provide for our families, financially, and still possess the desire to earn more; and we can be happy with all we have and continue to look for ways to bring more happiness into our lives.8. Dial back from magnifying an issue.
There is perception and then there is reality. Our negative thoughts begin to churn when we confuse the two. Seeing a situation for what it really is, instead of what it really feels like can help us stay grounded. Magnifying a problem only provides the problem more energy and provides the means for that situation to get bigger than it was ever intended to be.9. Don't take everything personally.
It might be hard to hear; however, not everything is about you! Fear, paranoia and maybe a measure of insecurity can lead us to believe the way in which other people react, or the things they say, are aimed at us. Sometimes folks are insensitive, judgmental or simply plain in a bad mood. One of my biggest challenges is when a person makes a negative comment relating to a piece of jewellery I'm making, is to keep my temper under control and never internalize the comment. What I have often heard is I’m bad or effective - not the jewellery. What I hear is usually rooted in old, negative tapes playing my head. My task, then, is always to replace these old tapes with newer, more positive ones that suggest I’m capable, well-meaning and successful no matter what someone might say.10. Celebrate.
Celebrate the good things when they happen. Don’t simply dismiss them or minimize them.There is no question some days have got a few setbacks, a couple of obstacles and sometimes pain. There are also some days when we feel like someone has emptied our hearts of the passion and strength we need for life. So, on the days we're blessed and have positive things happen, no matter how small and insignificant they may seem, allow yourself the time to enjoy them and then be filled back up by them.
Like attracts like. Positive thoughts and happiness create more of the same.
Confidence is a tool you can use in your everyday life to do all kinds of cool stuff, not least to stop second-guessing yourself, manage your fears and become able to do more of the things that really matter to you.
Friday, 14 January 2011
Beetroot juice boosts stamina
Beetroot juice boosts stamina, say researchers
By dave_atkinson - Posted on 07 August 2009
Beetroot
Beetroot
Also on road.cc
* The incredible expanding British man
* Five hours of cycling a week makes your sperm less active, says study
* Government health strategy highlights role of cycling but will they back it up with cash?
* Regular exercise reduces risk of contracting wide range of health conditions finds study
* Training: The Rocky road to better cycling performance
Drink beetroot juice to go faster and further. That's the finding of a group of researchers at Exeter University who have been studying the effects of organic nitrate compounds in beetroot on oxygen in the blood. In tests they found that oxygen uptake was reduced, making exercise less tiring and delaying exhaustion.
The article, which was published in the Journal of Applied Physiology, consisted of a study of eight men aged between 19 and 38. For six days some of the participants were given beetroot juice and others blackcurrant cordial, then they were put through their paces on static bikes. After testing the two groups switched drinks and were tested again.
The researchers found that on average the beetroot juice enabled the cyclists to cycle for longer at moderate to severe intensity. The results would translate into a 2% reduction in time over a set distance. That's a pretty significant finding that'll no doubt prick the ears of professional cyclists; ove a 40km time trial, for example, it equates to the best part of a minute. It's especially noteworthy as the researchers seem to indicate that the stamina improvement isn't something you could train your body to achieve but an effect that's directly linked to the nitrate consumption.
The researchers say that they're not sure exactly by what mechanism the nitrates are helping. Other studies have linked the use of phramacological Sodium Nitrate with the reduction of oxygen use in exercise, but this is the first time a dietary supplement has shown the same effect. The team suspect that the stamina increase may be a result of the nitrate turning into nitric oxide in the body, reducing the oxygen cost of the exercise
Professor Andy Jones of the University of Exeter’s School of Sport and Health Sciences, said: “Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training. I am sure professional and amateur athletes will be interested in the results of this research. I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary supplements to help them go about their daily lives.”
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look
By dave_atkinson - Posted on 07 August 2009
Beetroot
Beetroot
Also on road.cc
* The incredible expanding British man
* Five hours of cycling a week makes your sperm less active, says study
* Government health strategy highlights role of cycling but will they back it up with cash?
* Regular exercise reduces risk of contracting wide range of health conditions finds study
* Training: The Rocky road to better cycling performance
Drink beetroot juice to go faster and further. That's the finding of a group of researchers at Exeter University who have been studying the effects of organic nitrate compounds in beetroot on oxygen in the blood. In tests they found that oxygen uptake was reduced, making exercise less tiring and delaying exhaustion.
The article, which was published in the Journal of Applied Physiology, consisted of a study of eight men aged between 19 and 38. For six days some of the participants were given beetroot juice and others blackcurrant cordial, then they were put through their paces on static bikes. After testing the two groups switched drinks and were tested again.
The researchers found that on average the beetroot juice enabled the cyclists to cycle for longer at moderate to severe intensity. The results would translate into a 2% reduction in time over a set distance. That's a pretty significant finding that'll no doubt prick the ears of professional cyclists; ove a 40km time trial, for example, it equates to the best part of a minute. It's especially noteworthy as the researchers seem to indicate that the stamina improvement isn't something you could train your body to achieve but an effect that's directly linked to the nitrate consumption.
The researchers say that they're not sure exactly by what mechanism the nitrates are helping. Other studies have linked the use of phramacological Sodium Nitrate with the reduction of oxygen use in exercise, but this is the first time a dietary supplement has shown the same effect. The team suspect that the stamina increase may be a result of the nitrate turning into nitric oxide in the body, reducing the oxygen cost of the exercise
Professor Andy Jones of the University of Exeter’s School of Sport and Health Sciences, said: “Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training. I am sure professional and amateur athletes will be interested in the results of this research. I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary supplements to help them go about their daily lives.”
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look
Obesity is on the rise among British men
That’s because millennium man is carrying a fair bit more timber than his be-mulleted predecessor - and there is every reason to believe that this weight-gain trend is continuing as the 21st century enters its second decade.
An Oxford University study has determined that Mr Average UK’s weight ballooned by 7.7kg, or 1 stone, 3lbs. in the 14 years from 1986 to 2000 the BBC reports. The reasons are, by and large, the obvious ones: cheaper, more readily available food and a more sedentary lifestyle imposed on us in part by the decline in the number of “active” jobs and the rise of desk-bound ones.
Scientists have calculated that the difference in the amount of food consumed by the average British man in 1986 and 2000 would account for 5.4kg (11.9lb) of weight increase so the remainder is down to the less active lifestyles we lead.
Dr Peter Scarborough, senior researcher in public health at Oxford University, told the BBC: "The problem is really how people are getting around. They are driving more, cycling less and more likely to be employed in a sedentary job. Physical activity is slowly being removed from day-to-day life."
A spokesperson for the British Heart Foundation said: "Obesity is a major risk factor for diabetes, heart disease and stroke and contributes to premature death and poor quality of life."
The Foundation said the research was indicative of "a ticking time bomb for male health" and said that it highlights the importance of regular exercise and a balanced diet.
The Atkins diet conundrum
The Atkins diet conundrum
100’s of diet books and thousands of internet sites, state that the solution for weight loss, lies with their particular approach, recommend tweaking the proportions of fat, carbohydrate and protein that we eat. Some focus on the concept that certain forms of carbohydrate - those with a small 'glycaemic index', which will be metabolized far more gradually - tend to be more favorable to weight loss compared to others. The multibillion-dollar industry hangs upon these claims. Robert Atkins, the New York doctor who championed the one low-carbohydrate approach, is no longer with us, having perished last April as a result of slipping on an icy street. To read more.......
100’s of diet books and thousands of internet sites, state that the solution for weight loss, lies with their particular approach, recommend tweaking the proportions of fat, carbohydrate and protein that we eat. Some focus on the concept that certain forms of carbohydrate - those with a small 'glycaemic index', which will be metabolized far more gradually - tend to be more favorable to weight loss compared to others. The multibillion-dollar industry hangs upon these claims. Robert Atkins, the New York doctor who championed the one low-carbohydrate approach, is no longer with us, having perished last April as a result of slipping on an icy street. To read more.......
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look
Introduction
100’s of diet books and thousands of web sites, claim that the answer lies with their particular prescription for tweaking the proportions of fat, carbohydrate and protein that we eat. Some focus on the idea that certain forms of carbohydrate — those with a low 'glycaemic index', which are metabolized more slowly — are more conducive to weight loss than others. A multibillion-dollar industry hangs on these claims. Robert Atkins, the New York doctor who championed the low-carbohydrate approach, is no longer with us, having perished last April after slipping on an icy street. Atkins Nutritionals, the company he founded to market his diet and related products, is very much alive — in October, two leading investment firms together paid a sum rumoured to be as high as $800 million for a controlling stake.
But do any of these diets work? And are they safe? "The public is frantic for a sane voice amid the cacophony of popular diets," says Marion Nestle, who chairs the Department of Nutrition, Food Studies and Public Health at New York University.
Good rigorous evaluation
So does the Atkins empire have anything to worry about? There's 'BIG' money in dieting so even if Atkins had evaluated the impact of their approach, commercial sensitivity would mean they would'nt want the results widely known. In his book-Mindless Eating Why we eat more than we think, Dr Brian Wansink of The Cornell and Brand Lab summaries the Atkins Diet like this-
Read these articles for more ideas on weight loss
Atkins Diet
Discription
Advantages
Disadvantages
The theory: Weight gain isn't caused by fat or portion size-its caused by the way our bodies deal with the breakdown of processed and starchy carbohydrates
Promotes rapid weight loss.
Very restrictive.
Very high protein allows virtually no carbohydrates particularly in the initial stages.
Enables dieters to eat unlimited protein-rich and high-fat foods.
Condones high consumption of saturated fats.
By cutting out carbohydrates dieters will go into a state where their bodies begin to burn off stored fat.
Has been proven effective.
Can cause bad breath, nausea and headache particular in the initial stage.
After the initial stage, the diet provides a maintenance program, which gradually reintroduces limited carbohydrates into the diet
Quick and inexpensive
Cuts out many valuable nutrients.
Not suitable for vegetarians.
Raises concerns about long-term effects of such high levels of protein and fat upon vital organs.
Conclusion
Despite being about for nearly 30 yrs, there is a paucity of good rigorious evidence to support the Atkins diets safety or efficacy. However other than gastric surgery, no longterm, consistently effective weight loss programme has been developed.
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
100’s of diet books and thousands of web sites, claim that the answer lies with their particular prescription for tweaking the proportions of fat, carbohydrate and protein that we eat. Some focus on the idea that certain forms of carbohydrate — those with a low 'glycaemic index', which are metabolized more slowly — are more conducive to weight loss than others. A multibillion-dollar industry hangs on these claims. Robert Atkins, the New York doctor who championed the low-carbohydrate approach, is no longer with us, having perished last April after slipping on an icy street. Atkins Nutritionals, the company he founded to market his diet and related products, is very much alive — in October, two leading investment firms together paid a sum rumoured to be as high as $800 million for a controlling stake.
But do any of these diets work? And are they safe? "The public is frantic for a sane voice amid the cacophony of popular diets," says Marion Nestle, who chairs the Department of Nutrition, Food Studies and Public Health at New York University.
Good rigorous evaluation
So does the Atkins empire have anything to worry about? There's 'BIG' money in dieting so even if Atkins had evaluated the impact of their approach, commercial sensitivity would mean they would'nt want the results widely known. In his book-Mindless Eating Why we eat more than we think, Dr Brian Wansink of The Cornell and Brand Lab summaries the Atkins Diet like this-
Read these articles for more ideas on weight loss
Atkins Diet
Discription
Advantages
Disadvantages
The theory: Weight gain isn't caused by fat or portion size-its caused by the way our bodies deal with the breakdown of processed and starchy carbohydrates
Promotes rapid weight loss.
Very restrictive.
Very high protein allows virtually no carbohydrates particularly in the initial stages.
Enables dieters to eat unlimited protein-rich and high-fat foods.
Condones high consumption of saturated fats.
By cutting out carbohydrates dieters will go into a state where their bodies begin to burn off stored fat.
Has been proven effective.
Can cause bad breath, nausea and headache particular in the initial stage.
After the initial stage, the diet provides a maintenance program, which gradually reintroduces limited carbohydrates into the diet
Quick and inexpensive
Cuts out many valuable nutrients.
Not suitable for vegetarians.
Raises concerns about long-term effects of such high levels of protein and fat upon vital organs.
Conclusion
Despite being about for nearly 30 yrs, there is a paucity of good rigorious evidence to support the Atkins diets safety or efficacy. However other than gastric surgery, no longterm, consistently effective weight loss programme has been developed.
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
My top 3 diet books
My top 3 diet books
Diets, diets, diets! Unless you are lucky enough to have a 'thin gene' (known as called UCP2) then at some stage in your life you probably have wanted to lose a few lbs at sometime or another? In the current Western Hemisphere the 'food mantra' appears to be, 'eat as much as you can and then some'.... With plate sizes getting bigger, bargins to get you to buy bulk sizes and mass subliminal marketing messages, things are increasingly stacked against you keeping a normal healthy weight.
These three books are ones I have choosen that may 'stack' the odds back in your favour!. I have read them and used them regularly (I'm 17% body fat-smug or what!). I advise you read How Not To Get Fat first as it will help get your head in the right place to start with and then 'walking the walk' by getting the others after. Then you read and do as they say-easy....enjoy!
Diets, diets, diets! Unless you are lucky enough to have a 'thin gene' (known as called UCP2) then at some stage in your life you probably have wanted to lose a few lbs at sometime or another? In the current Western Hemisphere the 'food mantra' appears to be, 'eat as much as you can and then some'.... With plate sizes getting bigger, bargins to get you to buy bulk sizes and mass subliminal marketing messages, things are increasingly stacked against you keeping a normal healthy weight.
These three books are ones I have choosen that may 'stack' the odds back in your favour!. I have read them and used them regularly (I'm 17% body fat-smug or what!). I advise you read How Not To Get Fat first as it will help get your head in the right place to start with and then 'walking the walk' by getting the others after. Then you read and do as they say-easy....enjoy!
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
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