Tag Archives: obesity

A Breakfast that Helps to Burn Fat?

by Steven Milner IIST

Here is one of the best breakfasts for fat burning.
If your reading this you are probably concerned about bodyfat and the shape of your body, after all this is a health site. What I outline here is fantastic 5-minute recipe for a delicious breakfast to speed up your metabolism, charge your energy levels and start you burning belly fat.

If you want to pack on belly fat, here’s a foolproof way to do it:
Just eat any version of the typical English breakfast, including the utterly idiotic “low-fat” breakfast popular in the 80’s of orange juice, whole wheat toast, special K, skimmed milk and a banana that’ll guarantee a surge of the fat storage hormone insulin, and a crash of blood sugar a couple of hours later to boot. (This, by the way, is exactly why you’ll be starving at 11 o’clock and ready to kill for a kitkat.)

So what’s a good alternative? Well here is one of the best breakfasts for fat burning…
One of the best breakfasts for eliminating belly fat is a high-protein shake. Protein revs up the metabolism and doesn’t have nearly the same effect on insulin, the fat storage hormone I mentioned earlier, that carbs do. Use a high-quality whey protein that provides one of the cleanest, most powerful sources of protein on the planet.
For breakfast, mix the protein powder (you might want to get hold of a hand blender) with either water or whole milk (still legal in England). Then choose from a variety of options similar to the “toppings” section at a smoothie counter.

Any of the following, alone or in combination, is terrific:
1) A tablespoon of peanut butter: The fat blunts the impact of the shake on your blood sugar (and insulin levels) and the peanut butter is a delicious addition.
2) A tablespoon of oatmeal: The oatmeal adds some more fibre and some valuable beta-glucans, which help control blood sugar. Don’t do this if you’re sensitive to gluten.
3) A cup of frozen berries: Blueberries are low in sugar and calories and loaded with antioxidants. Plus if you use them frozen, it makes your protein shake taste like a smoothie.

For a super-charged bodybuilders breakfast shake you can also include a raw egg or two Rocky style.
Bodybuilders have been using raw eggs in their protein shakes since the days of Arnold Schwarzenegger, as it’s one of nature’s most perfect foods and one of the highest rated protein sources on the planet.

Add these two secret weapons and voila, you’re done…
After choosing one or more of the “extras” (see above), you can take it a stage further by adding a scoop of a propriety brand of fibre. Fibre not only maintains the health of the digestive tract, but it also reduces the risk of a number of diseases including heart disease and diabetes and even certain forms of cancer. It also keeps you, as old-timers used to say, “Regular.”
And if you want to go the whole hog add one tablespoon of flavoured omega-3 fish oil. It provides a nice dose of omega-3 fatty acids which lower inflammation and benefit your health in a myriad of ways. And the fat will keep you fuller longer, adding to the time that this shake will keep you away from bad snack habits. All this should take less than two minutes to prepare.

Why is this shake perfect for trimming ugly belly fat?
The reason this shake is perfect for trimming belly fat is simple: it won’t cause your fat STORING hormone, insulin, to rise. When your blood sugar goes up quickly and stays there, insulin rises in response. This effectively turns off the hormone glucagon, your fat BURNING hormone that has the exact opposite effect of insulin.
If you want to burn belly fat, you’ll want your fat-burning switch to be turned “on” and your glucagon to be flowing. So you want a breakfast that doesn’t send insulin levels skyrocketing. It’s that simple.

Here’s the recipe in case you were wondering.
Here’s a sample recipe for a “belly-fat eliminating” breakfast shake. Feel free to vary to taste.
1 scoop whey protein powder
1 cup whole milk or water
1 cup frozen blueberries (any berries will do)
1 tablespoon oatmeal
1 raw egg (optional)
3 ice cubes (optional)
1 scoop fibre (optional)
1 tablespoon flavoured fish oil (optional

If you come up with some interesting variations, let me know!
Meanwhile, be ready to be surprised at how good you feel, how much energy you have and how easy it is to start dropping waist sizes.

I get my protein powders from a number of sources such as SK Sports or the shop at the shop in my gym Ultrafit Nutrition

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DON’T STAND BY AND WATCH YOUR KIDS GET FAT!


by
STEVEN MILNER IIST

DON’T STAND BY AND WATCH YOUR KIDS GET FAT!
The busy school year brings habits that encourage kids to become overweight or obese. Here’s some ideas on how to help your children lose weight or stay fit all year long. Last year, a study from the Peninsula Medical School in Plymouth UK, revealed that:
Three quarters
of parents failed to recognise their child was overweight.
33 percent of mums and 57 percent of dads considered their child’s weight to be ‘about right’ when, in fact, they were obese.
One in ten parents expressed some concern about their child being underweight when they were actually a normal, healthy weight.

Figures taken from the most recent large-scale survey in the UK shockingly reveal that 33 percent of girls and 25 percent of boys aged between two and nineteen years are obese or overweight. Parents need to be aware that healthy weight in childhood is more than an aesthetic issue, and looking good isn’t always the same as feeling good. Studies show that obesity in children and teens can be a predicter of not only a person’s weight later in life, but also overall health, longevity and quality of life. A recent study of 227,000 Norwegians who have been followed from adolescence to middle age found that those who were overweight or obese as teens were over three times more likely to die of heart disease. In addition, the risk of death from colon cancer and respiratory diseases, including asthma and emphysema, was two to three times higher in the subjects who were overweight or obese as teens. However, getting children to eat healthy and exercise sufficiently is easier said than done. Read on for tips on getting children to eat healthier and exercise more.

Nutrition Tips to Fight Obesity
Make favourite dishes healthier.
You don’t have to serve kids only salads and roast chicken. But do make their favourites, like burgers, pasta, and pizza in a healthier way. Try using olive oil instead of butter, and reducing the amount of cheese, cream, butter and other high-fat dairy products used in the recipes. Sneak extra veggies into tomato sauces, or use green peppers and broccoli as pizza toppings. For sandwiches, use whole-grain bread instead of white bread and low-fat versions of dressings like mayonnaise.
Pack a lunch.
Let your child help plan his or her weekly school lunches. Not only will you likely save money, the meal will be healthier, too.
Limit pop and fruit juice
.
Both contain lots of sugar and calories. If you do serve juice, dilute it with soda water to lower the calories. Keep filtered water in the fridge so it is available and cold when kids need a drink, that is if you don’t trust the tap water.
Eat meals together.
Having family meals together helps adolescents eat more fruits, vegetables, and fibre and fewer fatty foods and soft drinks. Even if you don’t have time to eat a family meal every night, make sure you have healthy options in the kitchen to avoid last-minute dinners of fast food or takeout, which tend to be higher in fat and calories than home-cooked meals. Some good options to have on hand are pre-washed lettuce, baby carrots, cold cuts of meat,  whole-grain bread and low fat spreads and dressings.
Offer treats in moderation
.
Ice cream, cake, sweets and biscuits can be limited to special occasions like birthday parties, holidays, amusement park trips, and other infrequent occurrences or celebrations. As alternatives, keep plenty of fruits like apples, bananas, grapes, and berries washed and easily accessible.

Exercise Tips for Losing Weight or Staying Fit
Sneak in exercise.
If you make working out into a game or play time, kids will be more interested. Try skipping, roly poly, playing tick, and jumping for children 5 to 8 year olds. Older kids can play statues, jump rope games, relay races, or run obstacle courses. The key is to make exercises “FUN”ctional. Give it a go, the old favourites are still the best. Kids love to run about and make it look effortless for hours sometimes, ever notice how all this stops when kids get fat?
Turn off the TV.
Studies have found direct correlation between the number of hours of television that children watch and their risk of obesity. Video games and computer usage contribute to the problem as well. Limit the time your child spends on these sedentary activities to no more than an hour per day.
Chores count as exercise, too.
Making the bed, mowing the lawn, and raking leaves all count as exercise. Assign older children more active chores and they’ll exercise without even knowing it.
Get extra help.
If your child’s school doesn’t offer extracurricular or organized team sports, search out programs in your local community or classes at the local school gym.
Set a good example.
Your kids watch what you do, so set a good example by improving your nutrition and exercise habits as well.

IT’S NOT FAIR TO STAND BY AND LET YOUR KIDS GET FAT!
YOU WOULDN’T TRY TO HANDICAP YOUR KIDS IN ANY OTHER WAY WOULD YOU?

A QUARTER OF EUROPEANS WITH OBESITY RELATED HEALTH ISSUES

Edited by STEVEN MILNER IIST VTCT from the Mail online

Europe With A QUARTER So Overweight Their Health’s At Risk

British Obesity levels are far worse than Germany, Italy and France with more than one in five British men classed as obese
By Claire Bates and Jenny Hope, Last updated at 9:42 PM on 25th November 2011

British women are officially the most overweight in Europe.
A quarter are so obese, so fat it threatens their health, according to alarming figures. This is a far higher proportion than in the other countries of Western Europe.

Obesity levels in the UK are far worse than Germany, Italy and France
British men are doing almost as badly, with more than one in five classed as obese, according to the authoritative figures. Experts are especially concerned by the young age at which so many women here are developing serious weight problems. A disturbing 16 per cent of young women aged 18 to 24 are obese – up to 16 times higher than many other European countries where the rate is between 1 per cent and 3 per cent. Young men are doing better, around 6 per cent are obese, but a worrying one third of men aged 45-64 are obese in the UK.

The deeply troubling figures are contained in a report from Eurostat, the EU’s statistics agency, which compares obesity levels in 19 countries from 2008/2009. Only the U.S. and Ireland, which are not included in the report, have higher obesity rates in the developed world. The latest table shows that only the former Soviet states of Latvia and Estonia – where one in five women is obese – approach the UK’s unenviable league-topping figure of 23.9 per cent. Women in Malta are catching up fast with rates of 22 per cent. Fifteen per cent of women in Germany are obese, while they are slimmer still in France (12.7 per cent) and Italy (9.3 per cent). The report says it is ‘particularly significant’ that a third of men in the UK are obese between the ages of 45 and 64. Overall, 22 per cent of British men are obese – and twice as many are overweight, say experts. Neville Rigby, director of policy and public affairs at the International Obesity Forum, said the British led the field in obesity – but in almost all developed countries two-thirds of adults are overweight or obese. “Levels of fatness are increasing all the time,” he said. “They go from overweight to obesity and affect more than 60 per cent of adults in most countries”. He goes on to say “The recessions is likely to make things worse, as people find they cannot afford the expense of buying healthier foods and fill up on fatty and sugary junk foods.” The National Audit Office estimates that obesity causes at least 30,000 deaths a year in the UK, through conditions such as cancer, heart disease, strokes and diabetes. It is shown to shorten lifespan, with individuals carrying four stone extra in weight at risk of losing three years in life expectancy.

The Body Mass Index measurement is used to calculate whether an individual is a healthy weight or not. This is calculated by dividing weight in kilos, by the square of his or her height in metres. Under 18.5 is underweight, between 18.5 and 25 is a healthy weight, 25 to 29.5 is overweight, 30 up to 35 is obese and over 35 is very obese. It means, for instance, a 5ft 6in woman weighing 14st would have a BMI of 30 and would be seen as obese. A 6ft man weighing 16st also has a BMI of 30. The formula has been criticised because it may penalise those who have a lot of muscle, said Mr Rigby, but he added: ‘Everyone knows when it’s fat.’ The report follows estimates made earlier this year in The Lancet medical journal which found that if current trends continue, the size of the obese population in the UK will increase by 11million over the next two decades – up from 15million at present.

By 2030 the problem will trigger a startling number of illnesses. There will be almost half a million more cases of heart disease and there will be around 700,000 extra cases of diabetes, with 130,000 more developing cancer as a consequence of their weight. Experts blame abundant energy-dense food, too little exercise and lack of will by policymakers to curb over-consumption. The Eurostat report links obesity with levels of education, saying that the better educated tend to be slimmer. Experts have been calling for ‘fat’ taxes on unhealthy food and a ban on advertisements aimed at children. Tam Fry, of the National Obesity Forum campaign group, said education was key to fighting obesity. “Until the UK puts domestic science properly back into the school curriculum, many women will continue to rely on cheap, ready meals and fast, processed foods for their families and themselves,” he added.