Christmas is coming

I know I can be mighty boring sometimes and I know that lots of you think that I ought to get out more (and you are probably right!) , however, I would just like to fire a bit of a warning shot on Christmas and calories!  I know, ‘calories over Christmas are inevitable’, ‘only once a year’, ‘would be rude not to’  and every other excuse under the sum, or rather under the mistletoe, I have heard them all. 

However, you are really just making work for yourself.  We, of course, are delighted.  As you pile on the pounds you get really keen on the gym and we get to see you all in January.  We like seeing you (especially if you bring a friend who wants to join too), but we don’t want you to have to buy new, bigger gym gear – so I am boldly going to tell you a story of excess calories.

Most women need about 1500 to 2000 calories a day and most men about 500 more (and those are generous allowances).  2 mini mince pies have about 240 calories in them, a honey and almond hot chocolate has 470 calories, yep, that’s about a third of what we women need (in terms of calories) in a day.  How about a ‘Pumpkin spice Latte’?  Are you tempted?  311 calories – about the same as a large chocolate donut. 

Simple tip – avoid the large size, syrup filled, whip cream topped, extra special, ‘Christmas delights’ – sprinkle some cinnamon and nutmeg on your cappuccino

 – that’s plenty bad enough!

Raspberry Ketones

You know if you look something up on the internet, it pops up on your side bar again and again – until you are almost convinced you should be buying it?

Well this has happened to me with Raspberry Ketones.  These are being hailed as a great way to lose weight.  There is some science behind it, which I will run through, but there are lots of warnings too.

First, why it might / should work.

It is claimed that:

Your body uses enzymes to convert unused energy, or glucose, into fat deposits in the body

Raspberry ketones have been found to increase the natural production of Adiponectin

Adiponectin breaks down stored fat cells, increasing metabolism and burning fat off your body

Raspberry ketones also decrease blood glucose levels and suppress your appetite

(consumerreview.org/uk)

Well, that sounds good so far.  However, often these tests are on animals and carried out by the manufacturers of the tablet in question.

The physiology of Adiponectin is correct, but finding reliable, independent research to show that Raspberry Ketones have an effect on the levels is proving impossible for me.  That doesn’t mean that they don’t work – only that I can’t confidently tell you that they do.  We also need to consider that regulation on these type of tablets is low and the potency of each variety may vary enormously.

Let’s look at this another way.  We know that with many drugs we take that there is a placebo effect.  We are told that something works, we believe it, and it does.  This is a well-documented effect that many doctors are very aware of.  So, you take a Raspberry Ketone tablet every day and begin to feel lighter.  You take heart and think that you could get to like this and then start to watch carefully what you eat, then you fancy a bit of exercise and, before long, you are losing weight.  See, those tablets really work!

I think we are often only too keen to find a ‘quick win’ solution – someone said to me only today ‘I just want to wake up skinny’ and many of us can identify with this!  It is tempting to think that there is a tablet that will help us to be quickly skinny.  Raspberry Ketones usually cost about £10 a tub, so not a huge amount.  However, on balance, how about going about weight loss a different way?  Not as easy as popping a pill – but a healthy way.

What about a bit of exercise 5 times a week?  Go for a brisk walk, join a class, go to the gym.  Use that Wii Fit that you bought and never quite got round to using!  Wash the car, do your housework, turn off the TV and do something instead!  That will make a start.

Then, how about looking at what you eat?  Trying cutting out simple carb snacks (chocolate, biscuits, cake, crisps – you know the stuff I mean). Have a good look at your portion size, eat slowly and really take notice of your food (turn off the TV while you eat?).  Just persuade your body to breakdown some of your stored fat to fuel your body, then you will produce your own ketones which will really help with your weight loss

Good luck, money saved!

Pyjama Crew

OK – what I am going to say next may upset some people – brace yourselves.

I have a theory, its anecdotal and unproven – but it’s a theory none the less.

‘If you spend the time that you get in from work / school / college until bedtime, in your pyjamas, then you are more likely to be overweight’

‘Rubbish’, I hear you cry. Actually, no – and I am going to tell you why.

The National Institute for Health and Care Excellence (NICE) is suggesting that we limit the amount of time we spend sitting down watching TV / playing on screens of some sort. (Reported in The Guardian 23.09.14) NICE are suggesting no more than 2 hours a day in front of the TV and even go as far as recommending TV free days.

So, in from work, pyjamas on and slob out – it’s a recipe for disaster – a sure way to pile on the pounds. NICE recommend that ‘The general rule for maintaining a healthy weight is that energy intake through food and drink should not exceed energy output from daily activity’ – common sense really. Basically if you slob out on the sofa and pick at treats all evening then you are likely to put on weight. And we all know that carrying extra weight increases the risk of heart attacks, stroke, type 2 diabetes and certain cancers.

Ditch the PJs – they are for bed, switch off the telly – move around a bit, go for a run, a walk, slope off down to the gym – you know you’ll feel better!

Any diet will do

A  BBC report on  research from a university in Ontario tells us that it doesn’t really matter which diet scheme we use as long as it delivers fewer carbs & / or fat than we would usually eat.  It is best to use whichever plan fits best with your lifestyle and stick to it. 

Prof Jebb, from Oxford University reports that the important aspect is to adhere to a diet that cuts calories to around 1500 per day and avoiding cakes and biscuits. 

So the choice is yours!  Its all about finding a plan that you like and sticking to it.  There is no point choosing a diet plan that doesn’t fit with your life style.  It might take a while to get this right – often this is where we give up.  Its much more fun and manageable when we find a plan that we like and that we can work with. 

Having worked with many people on their weight loss journey I know that we are much more likely to be successful when we find a plan that fits around the client rather than trying to fit the client to the plan.

Here at Forefront we have lots of ways to manage your weight – make contact – we can help you to find a plan that fits you.

The benefits of lemons!

I can almost hear you say – ‘not another healthy eating tip’!

Like you, I get fed up with a new fad every week, but I think this one is really worth sharing.

And just to prove it, its what I am doing every day now!

Start your day with a glass of water with the juice of half a lemon squeezed into it. Why?

• It supports the immune system. lemon juice is rich in Vitamin C which boosts the immune system, fighting colds & flu
• It can help with digestion. It helps cleanse the bowel and stimulates the release of gastric juices. Can also relieve symptoms of indigestion, heartburn and bloating
• Helps repair skin, the antioxidant properties help combat free radical damage, which is responsible for the symptoms of ageing
• Can reduce appetite because lemons contain pectin, a soluble fibre which helps create a feeling of fullness
• Lemons are alkalising and therefore reduce acidity (which can be inflammatory in the body)
• Lemon juice is a diuretic so toxins are released at a faster rate
• Want fresh breath? The antiseptic qualities in lemon juice helps kill off bad bacteria, so acting as a disinfectant
• the high levels of potassium can help brain and nerve function and control blood pressure
• The Vitamin C can promote healing and is important in maintaining healthy bones, tissue and cartilage.
• Need to detoxify your liver? Lemons can help with this too

So, what’s not to like? Lemons are cheap, easily available and the drink is quick to prepare – give it a go? Let me know how you get on. ref: www.bodyandsoul.com.au

Holiday Health

I get loads of ‘Healthy Advice’ emails into my inbox – lots I just discard but this one I really like – its from a Cancer Prevention organisation – with lots of great ideas and tips.

Holiday health

It’s that time of year and many of us have been working hard to look and feel great in time for that long-awaited get-away.

Yet when the wait and the hard work is over you may find that the biggest threat to your slimmed-down waistline may turn out to be the holiday itself.

We’ve come up with a few helpful tips to enjoy your holiday and stay in shape. 

1. Planning is key

Plan your meals so you are not tempted by unhealthy food when you get hungry. For example, if you have a day of sight seeing choose a filling breakfast, like scrambled eggs on wholemeal toast and don’t forget to buy some healthy snacks to take with you.

Planning a three-course dinner later? Then opt for a light lunch, such as a seasonal vegetable salad with balsamic vinegar.

2. Be selective at buffets

Buffets can trip up even the most strong-willed of us, but there are several steps you can take to avoid overindulging.

Before joining the buffet queue go for a stroll to see what the options are and select what you’re going to have.

Avoid cream or pastry-based dishes and anything that has been sautéed or deep-fried. Why not try local dishes made from a variety of fresh seasonal vegetables, like ratatouille, and seafood such as grilled sardines or mackerel?

Choosing a smaller plate can help to control portion size and prevent overeating.

Take breaks between your courses and wait for a little bit to make sure you really are hungry before you revisit the buffet table.

3. Enjoy something sweet but choose wisely

Having a healthy holiday doesn’t necessarily mean avoiding all your favourite treats.

The key here is to make good choices, for example if you’re treating yourself to an ice cream choose a fruity sorbet or frozen yoghurt instead of a creamy option. And skip the waffle cone to save 150 calories!

If there’s no lighter option, sharing is a great way to enjoy a treat without overloading on calories.

4. Watch what you are drinking

Alcohol is full of calories and is of little nutritional value, so it’s best to keep drinking to a minimum and choose lighter options. To cut down on the calories in alcohol, try swapping creamy cocktails, such as Pina Colada, for a gin and slimline tonic.

If you fancy a cold beer, then try alternating it with a low-calorie soft drink or even adding some low-calorie ginger beer to your drink for a twist on a shandy. .

Alcohol is also a proven cause of some cancers so remember to try to stick within our recommendations of one drink a day for women and two a day for men

5. Have fun being active

Being active for 30 minutes or more a day helps to reduce your cancer risk and with plenty of time for leisure, holidays are a great time to be active. Try our fun ideas for some holiday activities.

- Swimming is both relaxing and a great form of exercise. If you’re spending an afternoon by the pool, why not cool off by going for a dip and doing a few lengths? Take advantage of being by the seaside and spend a few hours snorkelling and discovering the aquatic world.

- Walking is a great way to take in the scenery! Spend a morning exploring by foot or go for an evening stroll on the beach.

-  Hit the dance floor in the evening, join a game of beach volleyball, take a cycling tour or challenge your companions to a game of tennis.

Making a few healthy choices like these can help you stay in shape and have fun on holiday.

Would you like some help to manage your weight?

You may weigh just what you want to – that’s great –but do you struggle to stay at that weight?

Maybe you weigh a bit more than you would like to or maybe you weigh a lot more than you would like to. Whatever your situation we can help

We have a whole menu of ideas for you.  You can, of course, carry on coming to the gym (do you need a new programme? –Just ask anyone of the staff).  You can get a boost with a set of Personal Training sessions – push yourself further than you knew you could!

You might want some help with your food – our cookery book is out any day now – packed full with nearly 100 healthy recipes – on sale in both gyms.

You will love our free Accountability Groups – come along on Monday evenings at 18.00 at Willingham – get weighed, get your measurements done and spend a bit of time planning your food week. We have found time and time again that if we say what we are going to hold ourselves accountable for some actions then we are much more likely to be successful than if we keep it to ourselves.

You can also pick up some meal replacement packs – we have teamed up with a great company that supplies an amazing variety of shakes, soups and meals and delicious snacks.  Every meal replacement is calorie counted (so you won’t have to worry) and has 25% of your Recommended Daily Allowances of vitamins and minerals – so you know that your body is getting what it needs.  There will be a plan to suit you – from the odd pack now and then (on a fat day!) right through to a short time on packs only to really boost your weight loss.

What have you got to lose?  Email marion@forefrontfitness.co.uk for more information and help