The Sport Scoop

Here’s your challenge, should you choose to accept it….

Whilst we are all adjusting to the idea of getting back into shape by leading a healthy lifestyle in the first month of the year; we came up with a few sports activities for you to consider and pit your skills against!  By taking on new exercise activities you will be more likely to increase mood satisfaction which will in turn help with efficacy levels which if maintained will reduce hunger & and aid weight loss.   So here are some ideas for you to consider…

1. Get on your bike…

If you live in the country this can be a perfect way to get out of the house and get some fresh air.  Cycling is a great calorie burner and whether your charging up hills or negotiating an urban obstacle course it can be as much fun as it is good for the heart & soul.

2. Go for a dip….

Always a good call as an alternative to running and its bound to keep your heart pumping just as much which will increase efficient weight loss.   Set yourself a target of lengths to do in a certain time and then go for it – this will give you a clear objective in the pool!

3. Dust off those runners….

Head out of the house or join the local gym.  Try to find out if your local gym run any affordable classes, this will help to keep your gym sessions interesting & prevent boredom from setting in by doing the same routine over and over again.

4. Anyone for a game of tennis?

With spring just round the corner now’s the perfect time to think about getting some practice on the tennis court so you’ll be in good shape & nick for those summer tennis parties!   Find a local tennis club and ask if they have any special group club nights so that its easier to find a partner to play against.

5. Fancy a kickabout in the Park?

This is a great way to have a casual weekend bit of fun & exercise with friends & family.  All you need is a ball & some grass!  A good 30 minute run around will help burn off those extra weekend drinking calories to get you in fine fickle & ready for a good hearty lunch.

6. Or get those walking shoes on…

Take the opportunity whenever it arises to walk rather than drive, every little bit of exercise will help burn those calories and help to get you back into shape faster.

Superfoods to keep us healthy & youthful…

In an attempt to keep our skin looking youthful, we often focus on enhancing our complexion using a host of topical creams, serums, lotions and potions. More and more people are looking to injectable treatments such as botox and fillers to ’turn back the clock’.  However, in order to achieve a truly youthful complexion, it is vital that we consider what goes on inside our bodies too. A nutritious diet is fundamental in optimising skin health and preventing ageing.  Hundreds of studies have confirmed that we can improve both the length and quality of our lives and our appearance through the food we eat.

Fresh fruits and vegetables provide vitamins, minerals, fiber, enzymes and antioxidants, all of which are essential for skin health. Antioxidants counteract the effects of free radicals, molecules linked to cell damage which can cause disease and premature ageing. The Aggregate Nutrient Density Index (ANDI) rates foods on a basis of nutrient content and so is a good reference in helping you to choose the most nutritious foods.  And remember – five a day is a minimum recommendation!

Pure water. Consuming a minimum of 2l per day (more if you are exercising) keeps your body adequately hydrated. Water ensures the skin retains optimal moisture and volume, helping to keep it supple and preventing premature wrinkling.

Protein rich foods. Collagen fibers and all of the skin’s cells are composed of structural proteins created within your own body. Regular intake of dietary protein is essential for skin health. In addition to quality organic meat, eggs and fish, vegetable protein sources are also important. Consume beans, pulses, unroasted nuts and seeds regularly.

Healthy, essential fats are needed for keeping skin supple and moisturised from the inside. Omega 3s are often lacking in our diets and deficiency can contribute to problems such as dry skin and eczema. Include oily fish, sea foods and unroasted nuts/seeds (especially linseed/flaxseed) in your diet.

Green superfoods. Alfalfa, chlorella, spirulina, barley and wheat grass are potent antioxidants and have an alkalising effect, helping maintain a healthy pH balance and preventing inflammation. These are widely available and can be juiced or taken in supplement form.

Include these foods in your diet regularly and you can be sure you’re doing everything you can to keep your appearance youthful, from the inside out.

If only money really did grow on trees…

Its now the middle of January and pay day at the end of the month still seems a long way off!  All our moods can easily be affected by depressing cash flow issues, but don’t despair its time to stay positive & motivated.   If saving money wasn’t part of your New Year’s resolution list, then you haven’t failed or given up yet, so add it to the fridge as it is now!

Here are some easy tips to help you out:

• Grab your shopping bag and slip on some athletic shoes, its time to go shopping like an Anneka Rice Challenge quest!  Push yourself to eat healthily for as economically as possible, see how far you can make your cash stretch.  Can you feed the family on £10?  Its definitely possible, see if you can do it.  And whilst your shopping try to complete your list & get round the supermarket in record timing!
• Use those voucher sites and discount deals, such as Groupon, KGB Deals, Living Social, Keynoir, Wowcher, etc…to their full potential.  You can find special offers for reduced beauty treatments at spas and salons & find healthy eating out options at the same time.  Use the internet to source cheap alternative products, Ebay & Amazon offer really good deals for great products & deliver them straight to your door!  Also websites such as Money saving expert are really helpful, check out this link http://www.moneysavingexpert.com/?gclid=CJGBg5_93q0CFdMifAodYEc_hg
• Try and make lunch at home during the week rather than buy expensive options on the high street during your lunch break.  Cut out all the unnecessary purchases (avoid the Snickers bars, Walkers crisps, cans of Coke & other bad temptations) they all seem inexpensive & minor but add up over the course of a working week and they certainly aren’t part of your diet plan in achieving those weight loss goals!  Don’t give into those cravings, stay in control of those hunger cravings!
• Finding interesting things to do for the whole family can be tricky but help is at hand as there are lots of activities & entertainment options being promoted at this time of year.  Head to the Timeout website http://www.timeout.com/ and enter in your location city and it will bring up all the various exhibitions and special offers for you & your family, including ideas for the children of all ages, however big or small.

There are lots of new films out at the moment but its really expensive to take the whole family to the cinema, so why not sign up to Net Flix who offer unlimited films & new TV episodes online for only £5.99  a month!   Surely a cheaper alternative to the movies & monthly cable subscriptions.  https://signup.netflix.com/?locale=en-GB

Beat the Bloat

Would you like a flatter, more toned stomach? I think we all would, but its never that easy, it take hard work & true dedication.  But don’t worry that’s why our resident food Nutritionist, Kim Pearson,  is close at hand to help us achieve those weight loss goals that we all crave to succeed with.

So, alongside the correct exercises, what you eat and drink plays a vital role in helping you achieve the abs you always wanted. Here are five great fixes for a flat stomach…

The Wonders of Water
Water retention can cause us to feel as though our midriffs have turned to jelly. Ironically, the best way to beat fluid retention is by drinking more water! The body retains water for several reasons. Have you ever noticed how a hangover is usually accompanied by the feeling that you’ve gained 10lbs overnight? Well the retains water to ‘dilute’ the toxins that your liver’s not yet processed. Drinking water and herbal teas supports the liver in doing it’s job of excreting waste products, helping to reduce water retention.

Ban Bread
Bread and other wheat products can cause tremendous bloating in some people. Gluten, the protein in wheat, can be very irritating to the gut. This can result in what we refer to as the ‘post pasta pregnancy’ look! Pasta, bread, biscuits, cakes, cereals and many other foods contain wheat. In moderation, it’s usually ok (unless you are celiac or have an allergy) but many of us eat it for up to 3 meals a day. Cereal for breakfast, sandwiches for lunch and pasta for tea? Then wheat has probably featured in all of your meals. Make simple changes like eating poached eggs with rye bread for breakfast, swap from sandwiches to salads or soups with some protein for lunch. Make a habit of focussing your meals around lean protein and vegetables rather than starchy carbohydrates such as bread and pasta. This will reduce your wheat intake and help you maintain a healthy weight.

Balance your Blood Sugar
Balancing your blood sugar is essential in achieving optimal health and a gorgeous figure. Refined and high sugar foods eventually get converted to fat and will draw water into cells with them as they are stored, adding to the bulk! Stick to low and medium ‘glyceamic index’ foods which break down slowly, giving you a sustained release of energy and minimising fat storage.  These foods include fish and organic meats, vegetables, most fruits (except dried fruits and bananas), pulses and whole grains to name a few. High GI culprits to avoid include sugary, refined foods such as biscuits, sweets, white bread/pasta/rice and many breakfast cereals.

Pop Probiotics
Many people suffer digestive issues – commonly bloating – following the use of prescribed antibiotics. Alongside doing their job of killing bad bacteria, an unfortunate downside is that antibiotics also kill friendly bacteria in the colon. These ‘beneficial bacteria’ are essential in maintaining digestive function and the health of the immune system. If you have taken a course of antibiotics I would ALWAYS recommend you supplement a good probiotic. So are those little probiotic yoghurt drinks any good? Unfortunately… they’re not great. Many contain high amounts of sugar and lack the amounts of probiotic bacteria needed to make a real difference. I recommend a 30 day course of BioCare’s BioAcidophils Forte. Clients of mine have had fantastic results with symptoms often clearing within the first week.

Avoid Alcohol
There is no avoiding the perils of excess alcohol consumption! Beer bellies are commonly seen in middle aged men but the effects are becoming more apparent in younger people too. As mentioned earlier, alcohol is a toxin and in it’s attempt to dilute the toxic effects the body holds on to excess water. In addition to this, alcohol stimulates the stress hormone Cortisol. Increased cortisol levels have been directly linked to an increase in weight stored around the middle. So not only is it important to limit alcohol, reducing caffeinated drinks, smoking and stress will also benefit you greatly. If you do fancy the odd glass, red wine has more nutritional benefits than beer and less gassy – meaning it’s less likely to cause your tummy to swell.

Follow these simple tips and you’ll beat the bloat, reduce excess weight and feel fantastic by the time summer arrives.

FULLfast hits the silver screen with a new celebrity face – Binky, star of the show, ‘Made in Chelsea’

Too often nowadays celebrities jump on the bandwagon to endorse products & brands half heartedly without the necessary commitment required.  That’s why we are pleased to announce that FULLfast has been taken on by a celebrity to be part of her serious January detox programme.

Binky from the show ‘Made in Chelsea’ has decided to involve FULLfast in her January detox programme alongside other expensive luxury beauty treatments.  She’s finding it to be the perfect remedy for shedding those extra lbs and achieving her weight loss goals as the spray formula is giving her the needed assistance in the mental battle of dieting!

“I’m really excited to be the new face of FULLfast. We’re all guilty of over-indulging during the Christmas period and so I’m looking forward to using FULLfast appetite-control spray to help control my hunger pangs throughout January! The spray makes me feel fuller for longer which reduces appetite and helps me shed those extra few pounds. I love the fact you can just pop it in your handbag so I can use it at home, at work or even in the gym!”

To follow her continued progress for the next month log onto Twitter and follow Binky 

Don’t believe the hype…Beware of Online bargainers!

We all know that the internet is now the cheapest way to shop and also the most convenient.  Whilst this is a good thing for all retailers and shoppers alike it is also far too easy for rogue merchants to market products at misleading prices.

There are various online traders who claim to be able to supply products at cheaper prices however omit the fine print details such as shipping.  Once an order is firmly placed and all the costs come to light many of these so called cheaper traders are in fact even more expensive!  So watch out and make sure to read the full offer & service they are providing.  Don’t forget to read all the fine print if you are planning to buy from sources online other than the official website.   Remember if a deal looks too good to be true, then it probably is.

We recommend buying FULLfast from the official source website or from one of our retail partners such as Harvey Nichols www.harveynichols.com as this will ensure that you receive the genuine article at the correct price.

We are now also proud to announce that the appetite control spray is now available through the Revital Health Food Stores nationwide and online.  Revital have teamed up with us to promote FULLfast in all 14 of their stores as they consider FULLfast to be a truly effective slimming aid & the genuine article to assist with dieting plans.

A simple bite to eat…that’s healthy & seasonal!

Warm Mackerel Nicoise Salad

This is the first of a series of healthy recipes, supplied by our in house nutritional expert, helping to provide you with practical strategies for achieving your weight loss goals, as well as enjoying the food you eat!

This tasty Mackerel Nicoise Salad has numerous health benefits. It is rich in protein and Omega 3 essential fats and has a low glyceamic index, meaning that is breaks down slowly supplying you with sustained energy levels, preventing hunger pangs and cravings.

Best of all, warm salads are great for winter… this one is satisfying and will help reduce the likelihood of snacking on unhealthy foods later in the day!

(Serves two)

Ingredients

• 2 smoked mackerel fillets
• 4 handfuls rocket
• 16 olives
• 1/2 can cannellini beans, drained
• 50g green beans, cooked and cooled, halved
• 2 hard-boiled organic eggs, peeled, quartered
• 2 tablespoons olive oil
• 2 tablespoons lemon juice

Preparation method

1. Preheat the oven to 150C/300F/Gas 2.
2. Place the mackerel fillets onto a baking tray and roast in the oven for 10-15 minutes, or until warmed through.
3. In a bowl, combine the rocket, olives, cannellini beans, green beans, olive oil and lemon juice.

To serve, spoon the salad combination onto two plates, top with the roasted mackerel and quartered egg.

Secrets from the Exercise Guru of Hollywood celebrities…

Have you ever wondered how the Hollywood glitterati stay in such good shape?  How do they seem to get all that post pregnancy weight off so fast!

Well the secret of their success is now at hand.  Exercise guru, Ramona Braganza, whose celebrity clients include Halle Berry, Jessica Alba, Scarlett Johannson, Jessica Biel & Ryan Reynolds amongst many others has developed the 3, 2, 1 Go! get in shape plan.  Here is the full routine which Jessica Alba post pregnancy religiously stuck to during her quest to shed nearly 30lbs in just 10 weeks to be fighting fit & back in prime shape for the awards season last year.

Here’s how her method works, in 6 easy steps:

1 Begin your workout with cardio session #1, an easy 3-minute warm-up. Get on the treadmill or the elliptical, or do jumping jacks in place.

2 Next, start sculpting session #1, doing a circuit of 3 exercises for 3 different body parts, performing 3 sets of 15–20 reps, and resting for 45 seconds to 1 minute between sets.

EXERCISE 1: LUNGES

Stand with your feet hip-width apart. Take a giant step back with your right foot and place it down on a diagonal lunge behind you, making sure to keep your leg and your back straight. Your hands can touch the ground, and your head should be up. Once your foot touches down, return to start position. Repeat this move 10 times with your right leg, and then 10 times with the left. Work your way up to 15 reps per side.

EXERCISE 2: LATERAL RAISES

Stand with your feet hip-width apart and hold a 5-pound dumbbell in each hand, your arms hanging at your sides. Raise your arms out to the sides while tilting the tops of the dumbbells forward, rotating them internally, as if you were pouring tea from a teapot. Stop when you reach about shoulder height, pause momentarily, then lower your arms back down, and return to start position.

EXERCISE 3: BICEPS CURLS

Holding a pair of 5-pound dumbells, stand with feet hip-width apart and knees slightly bent. Let your arms hang at your sides, and keep your head back and slightly looking up so that your neck is relaxed. Slowly curl your arms up, squeeze your biceps when you reach your shoulders, and then even more slowly, uncurl your arms. Sticking to a slower tempo (or the time the muscle is under tension) will build your biceps more effectively. Repeat 15–20 times.

3 Next is cardio session #2, 10 minutes of cardio with 2 minutes of high intensity and then 2 minutes of lower intensity. Possible activities include jumping rope, running, doing jumping jacks or any high-impact exercise that gets your heart pumping.

4 Now it’s time for sculpting session #2:

EXERCISE 1: DUMBELL FLY

Sitting on a bench, hold 5 pound dumbells in each hand, palms facing in, bring your arms straight above you. As you exhale, lower both arms out to the sides, to about shoulder height. Hold momentarily, then slowly raise to return to start position.

EXERCISE 2: STEP-UPS

Stand facing a bench or a set of stairs and step onto it with your right foot, then bring your left foot up to meet the right. Return your left foot to the floor, keeping your right foot on the bench. Repeat with your left foot up to 15 times, then switch sides and step with your left foot to begin.

EXERCISE 3: LYING TRICEPS EXTENSIONS

Lie faceup on a bench, holding a 5-pound dumbbell in each hand, your arms extended toward the ceiling. Keeping your arms locked in position and elbows pointed forward, slowly bend your elbows and lower the dumbbells on either side of your face until they’re in line with your ears, then immediately raise the dumbbells back to start position.

5 Now it’s time for cardio session #3, which you’ll do in a 10-minute interval. For this segment, pretend to jump rope for 5 minutes to get your heart rate up, then do 5 minutes of shadow kickboxing with punches and kicks.

6 The last step is the core segment. For this you hold a plank position: Lie on your stomach, place your forearms and elbows flat on the floor, and as you exhale, raise your torso, hips and legs to balance on your toes. Contract your abs and glutes during this move, and make sure not to arch your back; try to remain in a long, straight line. Hold for at least 30 seconds, then work your way up to a minute, and don’t forget to breathe. Repeat 2 more times.

You can purchase the 3-2-1 Training Method DVD on Braganza’s Website, www.ramonabraganza.com.  You can also find the 3-2-1 Nutrition Plan, which offers a healthy, sensible approach to weight loss and building lean muscle tissue. Good luck!

Jessica also combined this tough workout routine together with the diet plan as outlined below:

Jessica Alba’s Diet Plan:
It’s a South Beach style diet, with lean meats, whole grains, low-fat cheeses, fruits and veggies.

• For Breakfast she would have…
  1 cup oatmeal with berries with 3-4 scrambled egg whites when working on the film set.

• Lunchtime would involve…
  Salad with 170 gms (6 ounces) of chicken breast or fish (salmon, tuna)

• Dinner was always light and consisted of…
  Sashimi or or 170 gms (6 ounces) of petit filet of beef or other lean protein with unlimited veggies and 3 small red potatoes

• Snacks (in moderation of course)
  handful of almonds or hot air popped popcorn

Use this eating plan to help stick to your diet, it will also help with your hunger cravings & by combining the exercise routine with your FULLfast you will definitely notice mood levels will improve and help you reduce your food cravings.   Don’t forget its important to have a balanced routine throughout the day!

Banish your beer belly!

Abdominal weight gain, otherwise known as the beer belly, is not only unsightly it can have serious health implications. Beer bellies are commonly associated with one too many pints down the pub and it’s true that alcohol has the potential to seriously hamper your weight loss efforts.

Did you know that a pint of beer contains up to 250 calories and a glass of wine contains around the same amount of calories as a slice of cake? This means that your alcohol consumption can quickly add to that pot belly.  Not only does alcohol add to the empty calories and carbohydrates in your diet, it also affects your brain chemistry making you more likely to experience hunger pangs and food cravings. We all know how quickly our will power ceases to exist after we’ve had a couple of drinks!

Gaining weight around the middle is particularly dangerous as it is strongly linked to cardiovascular disease, diabetes and certain cancers but the good news is, your risk can be decreased through a healthy diet and moderating alcohol intake.

Many of us are unaware of how much it’s safe to drink, but it’s important to know. Women should not regularly exceed 2-3 units of alcohol per day, the equivalent to one small glass of wine. Men shouldn’t exceed 3-4 units of alcohol per day, equivalent to one and a half pints of beer. If you stick to these guidelines you’ll experience numerous health benefits and maximise your dieting efforts.

If you think you’re drinking too much, here are some practical ways to reduce your intake:

• Make your units go further. Opt for bottles of beer or halves instead of pints and drink them slower. Choose a small glasses of wine and add soda water to make a spritzer.
• Eat a healthy meal before you go out which will help slow the absorption of alcohol.
• Keep hydrated. Hangovers are largely due to dehydration so keep hydrated by alternating alcoholic drinks with soft drinks like sparkling water with fresh lime.
• Be the designated driver. By taking your car on a night out you’ll have a good excuse to stay tea total.
• Many of us have an after work drink to relax, but in reality alcohol can make you feel even more anxious. Get into positive stress-busters habits like hitting the gym with friends or running a bath at home and putting some relaxing music on.

For more information on practical ways to cut down your alcohol intake you can go to www.drinkaware.co.uk

From Cupid with love…

Its here again folks, everyone’s favourite romantic day.  Whether you are with someone already or looking for that perfect soulmate, Valentine’s Day can certainly be testing on one’s creative ideas & romantic skills.  So we thought that you might like  a few ideas & surprising facts that you can use to your advantage on the 14th of Feb!

• Interesting facts about kissing:  Kissing is actually good for you & your skin, it improves circulation and prevents tooth decay & headaches.  A passionate french kiss can burn 5 calories!  Kissing releases endorphins, around 200 more than a shot of morphine!   So the moral of this story is pucker up!
• Characteristics that men like in women:   Spontaneity, good listening temperament, good driving, accomplished success, ability to enjoy food, good cooking, realism, able to compromise, funny humour, strong ideals.
• Interesting ideas for Valentines Day:  Avoid the stereotypical fancy dinner & flowers.  Try to entice your partner into doing something different and active as this competitive option can help release some of the aphrodisiac chemistry & attraction we all crave.   Go bowling together rather than grabbing your usual seats at the flicks.  Or head out of town to the countryside and do some activities to work up an appetite, this way you won’t feel guilty when you have a hearty lunch or dinner.  The fresh air will blow the cobwebs out of your system after a hard week’s work.
• How to find the right guy: be open to the possibility & idea of a relationship, guys do want commitment as well.  There’s nothing wrong with having standards, stick to your guns, there’s plenty of fish in the sea, well at least for now.  Don’t try too hard and be aware that all road lead to the same place – finding Mr Right!
• New hobbies to take up with your boyfriend or husband:  get creative by enlisting on an art class, tackle that elusive wall with some rock climbing, head down to the local golf club & driving range to take some frustration out on those little white balls!  Or even better go for a spot of target shooting or if this sounds a bit loud then maybe you would prefer some tranquil angling, try out some fishing.
• How does Cupid spark love between a couple?  Try the following:  Be yourself, look good, listen, laugh loads (but don’t fake it), be positive, be sweet, be flirty, be witty, get physical, act freely (don’t suffocate him/her), make eye contact, don’t act desperate, be trustworthy, add some mystery, be supportive & interested.

We hope these pointers & facts are of interest – have a great weekend planning your Valentine’s Day surprise!

Enjoy Valentine’s Day without sabotaging your diet!

Valentine’s day is looming and with it comes the prospect of being wined and dined by your loved one… But what and where should you eat if you don’t want to destroy your diet in the process?

Here are some top tips for enjoying a healthy Valentine’s meal out that won’t sabotage your weight loss goal in the process.

1. Before you go out. Have a healthy snack before getting to the restaurant. This way, you won’t be ravenous when you arrive making you want to devour everything on the menu. Not a good look!

2. Avoid the bread basket. If you fancy something to start your meal with, opt for olives instead. Bread will cause a spike in your blood sugar levels promoting cravings and hunger pangs later on.

3. Alcohol. If you’re planning to drink alcohol with your meal, don’t drink on an empty stomach. Having some food first will slow the absorption of alcohol into your system and limit the negative effects alcohol has on your blood sugar level. The great news is that Champagne is among the lowest calorie and lowest carb option – we’ll drink to that!

4. Ordering. When ordering, remember you can ask for something different to what’s on the menu. For example, ask for the chips to be replaced with some seasonal vegetables or a fresh salad. Cream based sauces can be switched for healthier tomato options.

5. Avoid carbohydrate based meals like pasta, rice and noodle dishes. Go for a meal based on protein such as seafood, fish, lean meat, or vegetarian proteins such as beans and lentils (Indian restaurants usually offer a variety) or tofu (commonly available at oriental restaurants).

6. Get out of bad habits.  It’s easy to quickly rack up the calorie content of your meal out through bad habits. Think twice before automatically ordering a side dish of doughballs /chips or starting your meal with poppadums / prawn crackers.

7. Eat slowly. Enjoy your meal and recognise when you are full. Eating out doesn’t have to mean over eating.

8. Sip water throughout your meal. We often confuse thirst for hunger causing us to over eat. Sipping water will also slow down your eating and drinking of alcohol.

9. Where to eat? Choose restaurants whose nationalities have the healthiest populations. For example, oriental restaurants such as Japanese, Thai or Vietnamese provide much healthier choices than an American burger bar!  (nb. If your other half tries to take you for a burger on Valentines, it may be time to consider the future of your relationship!)

10. Desserts. If you fancy something sweet at the end of your meal, why not share a dessert (and half the calories!) with your loved one instead of having one all to yourself? Or you could be truly virtuous and ask for a bowl of fruit such as raspberries and strawberries.

Follow these simple tips and ensure that this Valentine’s day, you’ll begin fall in love with your gorgeous new figure as well as the man in your life!