A MASSIVE congratulations to Samantha Pitt and Fiona Burfurd for hitting 100 sessions on the same day! It’s been a neck and neck race between these two girls with the interruptions of torn hamstrings and honeymoons respectively but it’s only fitting these two share the honour of being first to 100 sessions. Well done girls!

The holidays can cause an internal struggle between the desire to splurge on festive treats at numerous feasts and the will to avoid the inevitable weight gain that ensues after overindulging. However, there are ways to enjoy the special holiday foods served at parties without having to go up a size by January. Here are some tips for eating healthfully at your next soiree.

Listen to Your Body

You’ve likely heard this time and time again, but your body is remarkably good at regulating your appetite and intake. Your body sends signals to your brain to let you know when you are truly hungry and full. Listening to those signals and responding accordingly will take the guesswork out of when and how much you should be eating. This is called “mindful eating” or “intuitive eating.”

Being mindful of what you put in your mouth is the most basic way of controlling your intake. However, our culture and increasingly busy lifestyles have caused us to ignore all of those internal clues that regulate our intake. Focus on getting back in touch with your body.
Savor Your Food by Eating Slowly

Did you know that it takes your stomach 20 minutes to send signals to your brain that you are full? If you inhale your food with reckless abandon, you’ll likely feel uncomfortably full later because you ate too quickly for your body to register that you were full long before you stopped eating. To prevent this feeling – and prevent overeating – slowly eat smaller bites.
Limit Liquid Calories

Holiday parties are notorious for providing ample amounts of calorie-laden beverages, especially alcoholic drinks. Limit yourself to one indulgent beverage, like eggnog or cider, and sip it slowly. Also, be sure to drink plenty of water – both before and after you eat. People often mistake thirst for hunger and end up overeating. Stay well-hydrated throughout the party, and you’ll get full more quickly and stay full for longer.
Munch on Low-Calorie Items

Crudités (fancy word for vegetables that are cut-up or sliced and often served with a dip) are a good food to fill up on for very few calories. However, don’t overdo it on the dip as dips are usually high in fat and calories. Use a very small amount of dip or forego it all together. Salsa makes for a great low-calorie dip, and studies have shown that spicy foods may cause a slight increase in metabolism.
Don’t Linger in Front of the Food

Many holiday parties serve food buffet-style since all the guests are often asked to bring a dish. This can be dangerous for those trying to eat healthfully at the party because constantly being in the presence of decadent food can undermine the efforts of the even the most motivated healthy eaters. To avoid this diet deterrent, fill a single plate half with vegetables or fruit, a quarter with a lean protein, and the other quarter with some sort of grain, preferably a whole-grain. The next step is simple: Walk away.
Focus on Connecting with Friends and Family

Concentrate on making socializing the main purpose for attending the party. If your mouth is busy chatting, it won’t be busy chewing food. Happy and healthy holidays!

Kari Hartel, RD, LD is a Registered Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer’s disease, obesity, and school-aged children. Contact Kari at KariHartelRD@gmail.com.

As a fitness professional I hear a lot of ‘interesting’ theories in regards to health, fitness and weight loss. In some instances these theories are correct, but in other cases it’s simply a load of bulldust. So where does this misleading information come from? Sometimes it comes from a person trying to sell their brand new diet book, or the companies pumping out the latest and greatest ab-blaster-pro-2000 that promises to turn your flab to fab in just 15 seconds a day! On the other hand, sometimes it’s a more innocent case of someone obtaining fantastic weight loss results and attributing it to something they believe to have caused the results, when in fact it was something totally different.

Below is a comprehensive list of health and fitness beliefs and an explanation as to whether or not they are a hit or myth!

Belief: Eating after 7pm causes weight gain.

Verdict- Myth!

Your body and the calories it consumes do not know what time of the day it is nor do the calories consumed react differently depending on the time of the day you eat. It ultimately comes down to how much you eat and exercise over the whole 24 hour period. The reason night time eating gets such a bad rap is because by then most people have already eaten their days quota of calories so anything in addition to that will be stored as fat. If you eat sensibly during the day there is no reason your food intake has to go down with the sun.

Tip: Most times when we eat in the evening, it’s because we are bored. The most common time we grab for that packet of biscuits is when the TV ads come on. Instead of packing the calories on during the break, see how many you can burn by doing as many sit ups you can do before the ad break finishes (and try and beat on the next ad break!)

Belief: You have to give up all your favourite foods to lose weight.

Verdict- Myth!

Weight loss from fad diets is temporary...unless you plan on just eating celery for the rest of your life!

When people think of losing weight, they think of restrictive starvation diets and live in fear of being separated from their favourite indulgences. When constructing meal plans with my clients, I tell them that they are allowed to have anything in moderation. Love your pizza? Cool, you can have it! You’re a sucker for chocolate? No problem! When it comes to weight loss, it’s about what you eat MOST of the time, not SOME of the time. Having your favourite indulgence once a week is fine as it keeps you sane, avoids any huge breakout binge sessions and you avoid theguilt associated with cheating on your healthy meal plan. In actual fact, you may not even want to eat this type of food after a few weeks as it may make your body feel sluggish since its used to all the healthy food you’ve been eating (A bit like putting dirty oil into a high performance car).

Tip: Give yourself a reward meal once per week where the rules don’t apply. Some people call this a cheat meal but I prefer to call it a reward as cheating has negative connotations attached to it. Remember, you can have this reward meal only if you deserve it and have eaten well all week.

Belief: Since I will burn the same amount of calories if I walk 3km or run 3km, I may as well walk.

Verdict- Myth!

Sure, it is true that walking 3km will burn around the same amount of calories as running 3km but what happens after the exercise has finished is where the real magic happens. After you finish walking, your heart rate will drop back to resting levels very quickly whereas running will leave your heart rate elevated for a much longer time and therefore increase your calorie burning metabolism for longer.

Tip: If you can’t run the whole distance, don’t throw in the towel. Try interval training to build up your fitness levels. Try running for 30 seconds and walking for 1 minute until the end. As you increase your fitness, gradually change the intervals to longer runs and shorter walks until you can run the whole way!

Belief: Diets don’t work in the long run.

Verdict-Hit!

These days we live in a world of home delivery, remote control, on demand and drive through. We live in a word of instant gratification which in other words means we want things RIGHT NOW. When people want to lose weight, they want it right away so they turn to fad diets to lose weight. It’s true that these diets will help you to drop a few kilograms in a reasonably short amount of time but you’ll put them all back on (plus more) in the long run. On top of that, restricting the quantity and variety of food you eat puts a great deal of stress on the body’s internal functions. Starving yourself of various food groups can result in harmful and even potentially fatal nutrient deficiencies.

Tip: Weight loss and healthy eating is a lifelong relationship, not a one night stand. You’re better off losing weight gradually rather than dropping it suddenly as you are more likely to keep it off and won’t cause harm to the body.

Belief: I need to count calories/kilojoules

Verdict-Hit!

You need to know what you're putting in your body if you intend to eat correctly

I’m not a big believer in counting calories down to the last crumb but the bottom line is you need to know what you are putting in your body. It’s very common for me to have new or potential clients swear black and blue me that they eat healthy yet they are 20kg+ overweight and steadily increasing. Clearly they are not eating well but in many cases, it’s simply a case of the client having a slight misconception of what is healthy and they eat what they think is healthy. This is surely not a case of ignorance is bliss. The two most common errors people make is eating the wrong ratios of foods or simply just eating too much of it (even healthy foods can be fattening if you eat too much). In many cases when people do not take notice of what they are eating, the ratio of carbohydrates tends to be much higher than it should be while protein is much lower. In many cases, I’ve found new clients have been eating a ratio of about 25% Protein, 50% Carbs and 25% Fat (25-50-25). I advise my clients to shoot for a ratio of about 50% Protein 30% Carbohydrates and 20% Fat. (50-30-20) When it comes to portion sizes, people tend to grossly overestimate the correct size. When we eat out at restaurants we get served up steaks, pastas and risottos that can have up to 5 times as much food as we really need, and don’t get me started on supersized meal deals or all-you-can-eat buffets.

Tip: Learn to read and understand nutritional labels and every once in a while, weigh your meals to see if you are eating more or less than you should be. When you eat out with a partner or a hot new date, offer to share the desert! Not only will it save you money and your waistline, but it’ll make you seem like the real romantic!

Belief: Doing 1000 sit ups a day will give me a 6-pack

Verdict- Myth!

This applies to doing countless arm exercises to rid yourself of the ‘bingo wings’. Yes training the muscles will make them stronger, firmer and more developed, but you won’t lose any more fat from that area of your body than you would by doing any other exercise.

Exercise AND sensible eating are required for serious body transformations!

It’s important to understand that the body is one big energy source, not little pockets on energy (aka fat) that is kept separately all over the body. When you exercise a certain body part, it doesn’t take fat from just that particular area, but from the body as a whole. This phenomenon is called spot reduction and simply doesn’t happen. One of the best ways to lose fat quickly is by eating a calorie deficit and doing a combination of weight training and cardiovascular workouts. Cardio is very helpful in helping you get rid of your fat belly while weight training will ensure your metabolism stay fired up to not only help the fat burning process, but to also ensure you are looking toned and fantastic when you shed the fat. Tip: One of the greatest motto’s I’ve heard is ‘’Abs are made in the gym but uncovered in the kitchen’’. Train them hard and eat well for a great midsection!

You can send any questions or comments to Julian via email at julian@perfit.com.au

As a fitness professional I hear a lot of ‘interesting’ theories in regards to health, fitness and weight loss. In some instances these theories are correct, but in other cases it’s simply a load of bulldust. So where does this misleading information come from? Sometimes it comes from a person trying to sell their brand new diet book, or the companies pumping out the latest and greatest ab-blaster-pro-2000 that promises to turn your flab to fab in just 15 seconds a day! On the other hand, sometimes it’s a more innocent case of someone obtaining fantastic weight loss results and attributing it to something they believe to have caused the results, when in fact it was something totally different.

Below is a comprehensive list of health and fitness beliefs and an explanation as to whether or not they are a hit or myth!

Belief: Eating after 7pm causes weight gain.

Verdict- Myth!

Your body and the calories it consumes do not know what time of the day it is nor do the calories consumed react differently depending on the time of the day you eat. It ultimately comes down to how much you eat and exercise over the whole 24 hour period. The reason night time eating gets such a bad rap is because by then most people have already eaten their days quota of calories so anything in addition to that will be stored as fat. If you eat sensibly during the day there is no reason your food intake has to go down with the sun.

Tip: Most times when we eat in the evening, it’s because we are bored. The most common time we grab for that packet of biscuits is when the TV ads come on. Instead of packing the calories on during the break, see how many you can burn by doing as many sit ups you can do before the ad break finishes (and try and beat on the next ad break!)

Belief: You have to give up all your favourite foods to lose weight.

Verdict- Myth!

Weight loss from fad diets is temporary...unless you plan on just eating celery for the rest of your life!

When people think of losing weight, they think of restrictive starvation diets and live in fear of being separated from their favourite indulgences. When constructing meal plans with my clients, I tell them that they are allowed to have anything in moderation. Love your pizza? Cool, you can have it! You’re a sucker for chocolate? No problem! When it comes to weight loss, it’s about what you eat MOST of the time, not SOME of the time. Having your favourite indulgence once a week is fine as it keeps you sane, avoids any huge breakout binge sessions and you avoid theguilt associated with cheating on your healthy meal plan. In actual fact, you may not even want to eat this type of food after a few weeks as it may make your body feel sluggish since its used to all the healthy food you’ve been eating (A bit like putting dirty oil into a high performance car).

Tip: Give yourself a reward meal once per week where the rules don’t apply. Some people call this a cheat meal but I prefer to call it a reward as cheating has negative connotations attached to it. Remember, you can have this reward meal only if you deserve it and have eaten well all week.

Belief: Since I will burn the same amount of calories if I walk 3km or run 3km, I may as well walk.

Verdict- Myth!

Sure, it is true that walking 3km will burn around the same amount of calories as running 3km but what happens after the exercise has finished is where the real magic happens. After you finish walking, your heart rate will drop back to resting levels very quickly whereas running will leave your heart rate elevated for a much longer time and therefore increase your calorie burning metabolism for longer.

Tip: If you can’t run the whole distance, don’t throw in the towel. Try interval training to build up your fitness levels. Try running for 30 seconds and walking for 1 minute until the end. As you increase your fitness, gradually change the intervals to longer runs and shorter walks until you can run the whole way!

Belief: Diets don’t work in the long run.

Verdict-Hit!

These days we live in a world of home delivery, remote control, on demand and drive through. We live in a word of instant gratification which in other words means we want things RIGHT NOW. When people want to lose weight, they want it right away so they turn to fad diets to lose weight. It’s true that these diets will help you to drop a few kilograms in a reasonably short amount of time but you’ll put them all back on (plus more) in the long run. On top of that, restricting the quantity and variety of food you eat puts a great deal of stress on the body’s internal functions. Starving yourself of various food groups can result in harmful and even potentially fatal nutrient deficiencies.

Tip: Weight loss and healthy eating is a lifelong relationship, not a one night stand. You’re better off losing weight gradually rather than dropping it suddenly as you are more likely to keep it off and won’t cause harm to the body.

Belief: I need to count calories/kilojoules

Verdict-Hit!

You need to know what you're putting in your body if you intend to eat correctly

I’m not a big believer in counting calories down to the last crumb but the bottom line is you need to know what you are putting in your body. It’s very common for me to have new or potential clients swear black and blue me that they eat healthy yet they are 20kg+ overweight and steadily increasing. Clearly they are not eating well but in many cases, it’s simply a case of the client having a slight misconception of what is healthy and they eat what they think is healthy. This is surely not a case of ignorance is bliss. The two most common errors people make is eating the wrong ratios of foods or simply just eating too much of it (even healthy foods can be fattening if you eat too much). In many cases when people do not take notice of what they are eating, the ratio of carbohydrates tends to be much higher than it should be while protein is much lower. In many cases, I’ve found new clients have been eating a ratio of about 25% Protein, 50% Carbs and 25% Fat (25-50-25). I advise my clients to shoot for a ratio of about 50% Protein 30% Carbohydrates and 20% Fat. (50-30-20) When it comes to portion sizes, people tend to grossly overestimate the correct size. When we eat out at restaurants we get served up steaks, pastas and risottos that can have up to 5 times as much food as we really need, and don’t get me started on supersized meal deals or all-you-can-eat buffets.

Tip: Learn to read and understand nutritional labels and every once in a while, weigh your meals to see if you are eating more or less than you should be. When you eat out with a partner or a hot new date, offer to share the desert! Not only will it save you money and your waistline, but it’ll make you seem like the real romantic!

Belief: Doing 1000 sit ups a day will give me a 6-pack

Verdict- Myth!

This applies to doing countless arm exercises to rid yourself of the ‘bingo wings’. Yes training the muscles will make them stronger, firmer and more developed, but you won’t lose any more fat from that area of your body than you would by doing any other exercise.

Exercise AND sensible eating are required for serious body transformations!

It’s important to understand that the body is one big energy source, not little pockets on energy (aka fat) that is kept separately all over the body. When you exercise a certain body part, it doesn’t take fat from just that particular area, but from the body as a whole. This phenomenon is called spot reduction and simply doesn’t happen. One of the best ways to lose fat quickly is by eating a calorie deficit and doing a combination of weight training and cardiovascular workouts. Cardio is very helpful in helping you get rid of your fat belly while weight training will ensure your metabolism stay fired up to not only help the fat burning process, but to also ensure you are looking toned and fantastic when you shed the fat. Tip: One of the greatest motto’s I’ve heard is ‘’Abs are made in the gym but uncovered in the kitchen’’. Train them hard and eat well for a great midsection!

You can send any questions or comments to Julian via email at julian@perfit.com.au

When the days are colder you need more warmth from your food and this is provided by these types of meals where everything is cooked in one pan so no nutrients are lost and warming spices are added to increase the metabolic rate and send heat round the body.

Now in these days of air conditioning and central heating and traveling by car from door we may need this less than in the past but the principles are the same. This is also not an excuse to throw all your summer healthy eating out of the window just because it’s cold outside. The same principles apply but just adapted to take advantage of all the seasonal vegetables available.

Good Winter Foods

Vegetables which are fantastic winter foods include:

* Sweet potatoes
* Pumpkin (always go for the orange varieties of both of these vegetables)
* Squashes
* Turnips
* Swedes
* Parsnips

All of these are high in Vitamins A and C which will help build the immune system and ward off illness. Garlic is another good vegetable to eat at this time of year as it has proven anti-viral and anti-fungal properties and could just help you stave off that cold.

For warming grains go for:

* Oats
* Quinoa
* Brown

Other grains are more cooling so if you are making or buying bread try not to make it the staple of your winter meals.

Other good ingredients include:

* Beans
* Black beans
* Lentils

Really any pulse will do. They have been called the “perfect health food” Low in fat, high in protein and complex carbohydrate and fibre, they also contain a range of vitamins and minerals and are low on the Glyceamic index, what more could you ask? They will add a welcome bulk to any soup, stew or vegetable side dish and are an excellent source of protein and Vitamin B for vegetarians and vegans. If you want to avoid some of the side effects of these high fibre foods cook them with fennel or cumin and make sure you follow the preparation instructions regarding soaking if they are dried.

It goes without saying that you should choose foods from good sources and organic when ever possible. Traces of chemicals found in non-organic foods often cannot be removed simply by washing and over time can build up in your body tissues to unacceptable levels.

Other system boosts

You may find that you are feeling a little down as the nights draw in. Do try to get outside, especially in the mornings as the sun comes up. Natural light will help your pineal gland to switch off it’s night- time melatonin production and act like a natural caffeine boost. Artificial light is not full frequency light and as such is not as powerful as sunlight at switching off the Pineal and this why you might feel more sleepy in the winter time.

If you are still not feeling 100% you might want to try a multi-vitamin and mineral supplement. Try to buy the best quality you can and make sure it is in the best form for your body to assimilate it. Generally fat soluble vitamins (ADE) are better in capsules and water soluble (BC) in tablets. And make sure you get a good cross section of minerals to help with this too.
Just because it is cold and you might feel more inclined toward hot drinks, don’t forget your body still needs at least 1.5 litres of water a day. If you find it too cold to drink chilled water, leave it to stand and drink it at room temperature. It is more rehydrating that way anyway as the body doesn’t have to expand energy heating it to body temperature. Or if you want a heated drink try a herbal tea instead of regular tea or coffee.

Things to avoid

Try to avoid eating too much dairy produce. In general these are mucous forming and won’t help if you are prone to colds or chesty coughs.

You can still get good quantities of calcium from:

* Tofu,
* Beans,
* Dark green vegetables (such as Kale, and Broccoli, the Purple variety in particular or by sprinkling some poppy seeds on your food)

Eat simple combinations. It may be tempting to stick as many things as you can into a stew but you are making it hard for your body to digest them all. It does give you chance to appreciate the flavours too.

Try to reduce your refined salt and caffeine intake. (If you must have salt try to find whole natural sea salt which is slightly grey.) This is good advice at any time of the year and even more so during the winter when your lymphatic, immune systems and Liver are busy trying to keep you healthy.
Following on from the last point try to avoid chemically altered or highly refined foods. These will have almost none of the nutrients that fresh foods have and could actually be more difficult for your body to deal with.

Try to avoid alcohol. It’s no accident that the word to describe feeling drunk is intoxicated! If you are eating well to build your immune system you risk undoing all your good work if you overindulge at the bar.

By Jane Regan MGPP, ITEC, LCIC, MIIR

http://www.worldwidehealth.com/health-article-Winter-Nutrition-For-You.html

We’ve all been encouraged at one time or another to exercise, and for good reason. Besides maintaining a normal body weight, exercise has numerous health benefits, including reducing your risk for heart disease, clearing the mind, and even improving our emotional state.

Now health experts believe that people who get plenty of exercise, and as a result are more physically fit, also come down with fewer colds. Even when they do, they experience milder symptoms. The findings, published in the British Journal of Sports Medicine, are the result of a study that followed 1,000 adults who were up to the age of 85 years.

The subjects were 60% women and 40% men, with 40% between the ages of 18 and 39 years, 40% middle-aged, and 25% 60 years of age or older. Information was gathered regarding their level of aerobic activity as well as their fitness level according to a specialized scoring system. They subjects were also asked about their lifestyle choices, diet, as well as the number of stressful events in their lives. All of these factors are thought to have an influence on a person’s immune system.

Over the course of 12 weeks, researchers tracked the respiratory health of these individuals during the autumn and winter months. The average number of days that the subjects came down with colds was varied depending on the season, with an average of 13 days in the winter and 8 days in the fall.

While being an older, married male seemed to reduce the risk for catching a coold, the most significant factor, after accounting for other variables, was the level of perceived fitness and the amount of exercise a person took part in. When people were physically active, corresponding to five or more days each week of exercise, they reported having half the number days feeling sick compared to people who exercised only one day or less each week.

In terms of the impact of their symptoms, people who felt the most fit experienced a 41% reduction in severity, while those who were the most active saw a 31% reduction. The reason that exercise may help to reduce a the severity and frequency of a cold is because it results in a temporary jump in the immune cells circulating in the body. Though these numbers drop down to normal levels within hours after exercise is stopped, exercising continuously may have a preventative effect when a person is exposed to infectious pathogens.

In this country, it has been estimated that an average adult will get a cold two to four times each year. For children, that number increases to six to 10 times. If you have questions or concerns, speak with your doctor. For more information, visit the websites for the Center for Disease Control and Prevention (CDC) and the National Library of Medicine.

Before engaging in any strenuous exercise, know your limits. Speak with your doctor or a fitness expert to design a regimen that is appropriate for your abilities.

While winter does offer a variety of outdoor activities like skiing, snow-shoeing and cross-country skiing, not all of us have access or enjoy those types of activities. That means being stuck indoors (or shivering outdoors) and, often, doing the same old workouts.

We Don't Suggest You Do This!

The key to staying motivated during the winter is to, first, make it as easy as possible to do your workouts and, second, to recognize when you’re starting to get bored with your workouts and make a change before you really lose interest. There are ways to make winter exercise more comfortable, starting with

Step 1: Put Your Clothes in the Dryer

If you’re exercising in the morning and find it hard to force yourself out of that nice, warm bed, put your workout clothes in the dryer the night before. When you get out of bed, turn on the dryer for a few minutes. It’s much easier to start exercising when you’re already warm and putting on clothes fresh from the dryer gives you a leg up on your warm up.

Step 2: Do an Extra Long Warm Up

When it’s cold, your muscles can get extra tight which makes exercise uncomfortable and leaves you more susceptible to injuries. In the warmer months, you may be able to get away with shorter warm ups but, when it’s cold, you may find you need a little extra time to get the blood flowing.

• Try dynamic warm ups. Don’t waste time with static stretches but, instead, focus on doing activities to get your body ready for the coming workout. If you’re walking or running, start with a brisk walk and stay at that pace until you start to feel warmer. Gradually increase your pace and give your body extra time to get the blood flowing.
• Get warm before you head out. If you’re exercising outside, try warming up inside before heading out the door. It’s much easier to face cold temps when your body is already warm. Try walking or jogging around the house, going up and down the stairs or use a cardio machine if you have one. Just don’t get too sweaty before you go or you’ll get cold.
• Take a hot shower. If it’s really cold outside or you just need something more to wake up, take a quick, hot shower to get warm before your workout.
• Start easy. If you’re really reluctant to get moving, start your workout with something easy like this Morning and Evening Yoga Workout. Giving yourself a transition from bed to workout can make exercise much more appealing.

Step 3: Compromise With Outdoor Exercise

If you’re utterly against exercise in cold temperatures (as I am), you can still get outside occasionally for quick workouts without being too miserable. If you stay inside all winter, you’ll eventually get bored and forget that there really is a world out there, even if it’s cold. Getting out, even if it’s just for a few minutes, can be rejuvenating and refreshing – just what you need to keep going until spring.

I loathe cold weather, but here are some tricks I use to get out a little more:

• Alternate going in and out. Start your workout inside with a nice long warm up, then head out for a 3-5 minute walk or run. Come back for another 5-10 minutes until you’re warm again and then continue alternating for a dynamic workout.
• Go half and half. Another option is to do half your workout outside and then finish up inside. The great thing about this is that you get inside before you really start sweating – sweating when it’s cold is not only uncomfortable, it could lead to hypothermia if you’re out for long periods of time.
• End your workout outside. A great way to burn extra calories and add something new to your winter workouts is to save 5 minutes at the end of your workout for an outdoor sprint. Head out and walk or run as fast as you can for 5 minutes.
• Shovel some snow. If you’re staring out at several inches or feet of snow, exercising may not be safe. Shoveling snow is an excellent whole body workout and a great warm up for more structured (and indoor) exercise.

Step 4: Layer Up

If you exercise outside, you hopefully know the proper way to dress to stay warm. But, if you’re still experimenting with just how much to wear, you may need some ideas for where to start. How you dress can make the difference between misery and just generally being uncomfortable.

• Base Layer – Start with a base layer with thin, breathable fabrics, like silk or wool that keep you warm but allow sweat to evaporate.
• Mid-Layer – Your next layer should be a little thicker than the first and made of sweat-wicking fabrics like fleece or Coolmax to keep you warm and dry. A mid-weight half-zip top works well here and running tights or pants.
• Top Layer – For your top layer, you’ll want a jacket that’s both wind and water resistant while still breathable. This will protect you from the elements while keeping you from sweltering.

Layering works well with cold temps because it helps you stay warm and provides an easy way to regulate your temperature – if you get too hot, just unzip or remove a layer. And don’t forget the hat and gloves

Wearing multiple layers will make exercising much more comfortable.

Step 5: Mix Things Up

If indoor workouts are your thing during the winter, you may get bored with the same old workouts. Even the variety of machines and activities at the gym can get old when you do them over and over. To keep yourself interested, try mixing up your workouts and trying some new ideas:

• Mix and Match your Cardio. If you tend to do the same machines all the time, try a cardio medley. Choose 5 different machines and spend 5 or more minutes on each. Or choose 3 machines and hit each for 15 minutes. Mixing things up can make your workouts seem shorter and more interesting. Try this Cardio Medley Workout for ideas.
• Mix and Match your Strength Training. If you’ve been doing the same old routine for awhile, try mixing things up by using different types of resistance. Try doing one exercise on a machine (e.g., a chest press) and then an exercise for the same muscle group with the cables or a resistance band (e.g., crossover chest flies). Or, start at the end of your workout and work your way backwards. Just changing the order of the exercise can keep things interesting. Try this Mixed Resistance Workout for a new way to train your upper body.
• Mix and Match Cardio and Strength. Another way to perk up is to combine cardio and strength in a circuit. Try 5 minutes on the treadmill and then do a minute of squats before a few minutes on the elliptical, etc. This Fat Burning Circuit Workout combines cardio and strength for a challenging and effective workout.

Step 6: Try New Exercises

If you find yourself staring at the treadmill with something close to dread, that’s a good sign you need to try something different. Now is a great time to try a new group fitness class like spinning, yoga or kickboxing. If you usually do group fitness, try heading out to the floor and try different machines. If you’re a home exerciser, try different workout videos, an exergame or turn on the radio and make up your own workout – jumping jacks, squats, lunges, pushups, etc.

Don’t be afraid to break out of the old routine and try something different, even if it’s not the same intensity as your usual workouts. Doing something new can keep you motivated and on track. These workouts offer just a few ideas for how to mix things up.

• Low Impact Cardio Blast
• Cardio on the BOSU
• Boredom Buster Workouts
• Total Strength on the BOSU
• Boot Camp Workout
• Total Body Strength, Balance & Stability

Step 7: Reward Yourself

If you’re finding it particularly difficult to get up and do your workout, having something to look forward to may just get you moving. It’s tough to look forward to a workout when it’s cold and dark, but having something nice waiting at the end of your workout can make it all better:

• Give yourself an extra ten minutes. At the end of your workout, use that extra time to sit in the hot tub, take an extra long shower, pick up some coffee from your favorite establishment, stretch, nap or whatever makes you feel good.
• Reward yourself every week. At the end of each week, plan something fun you’ll do if you’ve completed all your workouts. A movie, a massage, a shopping trip, an afternoon in front of the fire, etc.
• Reward yourself every month. Plan bigger rewards for completing all your workouts in one month. A weekend trip, a new pair of running shoes, a day at the spa…choose something that makes you smile when you think about it and get moving.
• Reward yourself at the end of winter. Another way to stay motivated is to plan something for the end of winter, like a vacation. Knowing you have a vacation to look forward to will motivate you to stay in shape so you’re strong and ready for your trip.

Alcohol is the most social and common kind of ‘drug’ we can take, and it’s a normal part of our society and socialising to have a few drinks. We’ve been drinking alcohol for centuries from simple fermented drinks to classy wines, champagnes, and exotic cocktails. There are obvious health and social problems associated with excessive or binge consumption of alcohol, but what about it’s effects on people aiming for weight loss?

Calories in alcohol

Just like any food or drink you consume (water excepting) alcoholic drinks contain energy or calories. There are 7 calories per gram of alcohol (29kJ), second only to fat (9 calories per gram) in energy concentration. A ‘standard’ alcoholic drink or ‘unit’ contains 8 grams of alcohol, which is equal to 56 calories from the alcohol alone (not to mention sugars that are also sometimes present). Alcohol compares favorably to the energy content of fat at 9 calories per gram, but is worse than protein or carbohydrate at 4 calories per gram.

The other downside of alcohol is that a ‘standard’ drink isn’t so standard anymore! One pint of beer has 2.5 units of alcohol, a 125ml glass of wine (this is a small glass!) has 1.5 units, and a nip of spirits is 1 unit. The original guidelines for standard drink sizes have become outdated as in Australia we serve stronger beer (5% not 3%), stronger wine (13% not 10%) and larger portions of all drinks eg double shots are standard in most pubs. So you can see that a ‘standard’ drink contains a significant amount of calories from alcohol….and that’s not including the calories from mixers sugar in the alcoholic drink and then any mixers you have!

Calories in alcoholic drinks:

So what’s the best drink to have for low calories and weight loss? (No prizes for guessing it’s water!). But if you do need to have an alcoholic drink here is a table of common drinks and their calories:

So all alcoholic drinks contain a significant amount of calories per serve, and we often have a lot more than just one serve! But how much damage does this do for your weight loss efforts? Well, in an ideal dietary plan you’d reduce your calorie intake by 250-500 calories per day to achieve a good amount of healthy weight loss per week. If this is your target then you can easily see that 1-2 drinks per day puts pay to any good nutrition plan you might follow during the day. Simply said: 1-2 alcoholic drinks can seriously halt your weight loss.

Another way to look at the effect alcohol has on weight loss is to compare the equivalent time you would need to spend doing fitness training to burn these calories off! We’ll assume someone has an average fitness level and is of average weight:

Training time required to burn off calories from alcohol:

So you can see there’s a lot of work to be done if you have a few (or more) drinks. Think of all the blood, sweat, tears, and hard work that can go into a great fitness session….and how easily it can be reversed by drinking alcohol. Also, alcohol contains no essential nutrients and reduces the absorption of Vitamins A, D, E, K, folate, B I, and B2. As well, alcohol does not contribute to muscle glycogen, so you may be left short on carbohydrates, which you need in order to train hard.

What about the calories in low carb beer?

Low carb beer has been very popular in the US, and some brands have been released onto the Australian market, but how much difference will a low carb beer make to your calorie intake? Will low carb beers help with weight loss? An example here is called ‘Pure Blonde’, made by Carlton Breweries:

Pure Blonde is a full strength beer (4.6 % ABV) that is not made in the US “lite beer” style. Pure Blonde retains a full flavoured, clean and crisp taste profile and is made in an easy drinking style. The combination of a great tasting beer and low-carb content is surely the answer many health and lifestyle conscious beer lovers have been seeking.

Sounds good, but does the beer live up to the marketing hype?! Pure Blonde contains 0.9 grams of carbohydrates per 100mL – a significant reduction to a standard full strength beer that on average contains around 20% more energy (usually 3g / 100mL). So you definitely save some energy intake by going low carb: approx 25 calories per drink…..but this really isn’t much!

Why not? The energy in beer and other drinks is from the alcohol. You’re MUCH better off going for light beers as the energy saved from the reduced alcohol content far outweighs the low cab idea. As I said, most of the calories in alcoholic drinks comes from the alcohol at 7 calories per ml, not sugar / carbs at all!

The Brain

Your brain weighs about three pounds and all but 10 ounces of it is water. So, technically speaking, we’re all water heads and no one is an airhead.

If you stub your toe, it takes only 1/50th of a second for your brain to register the pain.

We’re all dim bulbs, because our brains use less power than 100-watt bulb.

Flex Your Face

It can take about 200,000 frowns to make a permanent wrinkle. So the next time you notice a wrinkle, smile and stop frowning, 200,000 frowns is more than enough!

We’re all Pinocchio’s. The cartilage in our noses doesn’t stop growing. We can expect to grow ½ inch longer and wider as we get older.

If we’re freckled, they stop appearing usually around the age of 19 or 20.

To speak just one word, you use 70 muscles – just one word – think about the workout someone doing a filibuster uses!

We have more than 200 taste buds on each of the small bumps on our tongue. 200! So when we’re savoring flavor, we’re definitely savoring.

Women have a far more developed sense of smell than men do and women really notice the difference in their sense of smell during pregnancy and after they’ve given birth to one child. According to some women, their sense of smell grows more acute with each child they have.

Our Bodies

When we breathe, the air passes through our nose at about 7km per hour and we breathe roughly 1600L of air every hour. It’s a good thing air is free.

We have about 18 square feet of skin. Our bones are about four times stronger than steel and they can endure 24,000 pounds of pressure per square inch. And it takes about 150 days for a nail to grow from our cuticles to our fingertips.

It’s about time someone exposed ‘The Biggest Loser’ as a scam…..This “weight loss documentary” is nothing more than a hit TV drama.  With all the glowing coverage and praise, the average viewer is starting to think ‘The Biggest Loser’ somehow represents the indomitability of human spirit and the triumph of modern bariatric medicine. Actually, nothing could be further from the truth. It’s a made-for-TV spectacle that has morphed into a cruel hoax being sold to the typical overweight person of this day and age, an individual desperately looking for the weight loss secret. This show represents a dangerous and unrealistic way to lose weight. Talk about two steps forward and three steps back!

The Biggest Loser Is Doing More Harm Than Good

What ‘The Biggest Loser’ is, is a scam, its reality programming. There’s nothing real about it ladies and gentlemen. This is a reality TV show where people have no responsibilities or commitments like a job and family to look after. They have no temptations to avoid like drive-thrus or the chocolate isle of the supermarket. They are dangerously pushed to their physical limits in ways which are highly detrimental to their health. These are not ideal or real health and exercise tips portrayed in this show, the end result for contestants may become counter-productive to one’s weight loss goals.

So who really is the biggest loser in this situation? EVERYONE…..well everyone except the money hungry networks who are feeding these lies to people. The contestants are put through hell which will probably do them more harm than good.  In reality human beings cannot lose this much weight in one week without dangerously manipulating your body and practically. After the contest practically all of the contestants spring back to their pre contest weight or heavier, leaving them feeling like failures. There are a rare few that are able to keep the weight off but they are the rare exception and not the overwhelming norm.  The viewers who are apparently ’inspired’ by this dramatic weight loss soon have their motivation and dreams crushed when they find out  they cannot lose anywhere near as much weight as those on TV. They buy up on cleverly marketed meal replacements and bars (naturally endorsed by ‘The Biggest Loser’) which they hope will be the magic elixir they need, only to be let down once again. These poor souls end up blaming themselves and return to their self-destructive ways.

If we strip away the manipulative footage editing and emotional backing music to this ‘journey’ we will see this is simply a survival of the fittest show. Contestants compete against, endure and manipulate each other all while bullying their bodies into rapid weight loss. There is nothing positive about it. For one person to succeed, another must fail. The biggest concern is that these shows do not show humanity at its best and reinforces horrible morals.

‘The Biggest Loser’ as it seems, is definitely an unrealistic TV drama. So audiences, if you want honesty, don’t look to people who can make money by lying to you. It’s easy to see that the goals of the producers of ‘The Biggest Loser’ show concerns only for entertaining the public, to watch their ratings soar to infinity and beyond.

So audiences I ask you this… why waste your time with this TV junk food?!!