Guest post: Fitness Secrets Everyone Should Know To Stay Fit Forever

Fitness Secrets

Fitness Secrets

Whether you are aiming to lose weight or to gain muscles, the processes to achieve these goals are quite challenging. And what’s even more challenging is to maintain what you would achieve in the end.

Apparently, the real challenge of living a fit and healthy life is in the maintenance. And many people would fail on this part. Accordingly, you have to keep on going to stay fit. And in order for you to do that, you will need to do certain improvements and changes along the way.

So, how would you do that?

Here are some fitness secrets that you should know to stay fit and healthy forever:

  1. You need to make SMART goals

If you really want to maintain that weight and fitness level, your goals should be SMART. And by means of SMART, they should be specific, measurable, achievable, realistic, and time-bound.

You don’t create goals like “I’ll lose 20lbs in 3 days” because it’s really not going to end well for you. So, write down your goals and try to analyze each if they are suitable as SMART.

  1. Take a multi-vitamin

As much as you are willing and determined to consume foods that will suffice your vitamin and mineral intake, the foods being produced nowadays won’t suffice. It is very difficult to consume all the needed vitamins and the essentials on a daily basis.

Hence, you should find a great multi-vitamin that will work for you and your body. This will fill all the gap in your diet. And you should keep in mind that phentermine is out of the equation for this matter.

  1. Single exercise can reveal your injury risks

Did you know that a single exercise or routine can reveal your injury risks or weak spots?

Apparently, when you ask someone to watch you over while you work out (or even record it on a video), you will see all the weak points in your body parts. And if you don’t pay attention to these areas, the risks of acquiring injuries during a workout routine is very apparent.

So, try to perform a simple exercise. Say, a bodyweight squat. Record yourself in a video or ask someone to watch you over. As you accomplish the routine, watch the video and check all the weak areas so that you could focus on them.

  1. Choose a joint-friendly workout

In relation to injury risks, you must choose carefully the workout routines that you intend to do regularly. Once you have pointed out your weak spots, you should choose joint-friendly workout routines.

This will lessen and decrease the chances of having joint issues as you exercise.

  1. Stay hydrated

Even when you have reached your target weight, you still need to take water as your best fitness buddy. Hydration plays a huge and important role in keeping you fit and healthy.

Also, water is very important to your metabolism. And you will need a fully-functional metabolism if you really want to stay fit. So, instead of ditching the water, keep it always close to you.

  1. Learn to see exercise as a treat

Your mindset also plays a significant role in keeping you fit and healthy. If you see your workout routines and exercises as sacrifices and pains to achieve your fitness goals, this will not help you because you will just keep on insisting to yourself that you need to “treat” yourself after all your challenges and struggles.

Conversely, you must understand and learn to see that your exercises and fitness routines are treats for yourself. If you start to see them as necessities, you will certainly stay fit and healthy.

  1. Get enough sleep

The human body recovers and replenishes during sleeping hours. So, if you lack the needed sleep, your body will surely deteriorate along with your health. Also, the lack of sleep can lead you to not achieving your fitness goals. So, be sure to hit the bed on time with the right number of hours because too much sleep is not good as well.

If you really want to stay fit and healthy forever, you really have to work on it even when you have reached your primary goals. And these fitness secrets will certainly help you as they are proven and tested already by many fitness specialists and gurus.

Dr. Kojian M.D. has had extensive training in weight loss, hormone replacement treatments, anti-aging medicine, and has many med spas and weight loss clinics in California. Dr. Kojian went to Medical School at the University of Illinois and trained at White Memorial Medical Center in Los Angeles. Dr. Kojian teaches patients how to eat to lower their hunger, helps them correct deficiencies in their blood tests to boost their metabolism, and shows patients the best exercises to burn fat and tone muscle. Dr. Kojian has been on T.V. and the news many times in Los Angeles as well in Dubai and the middle east, and is considered a leading expert in weight loss and health. Facebook – Twitter –

Please note that publication of guest posts does not imply endorsement.

Lactobacillus acidophilus, probiotic for a healthy gut

Lactobacillus acidophilus. Photo bPhoto by Doc. RNDr. Josef Reischig, CSc.

Photo by Doc. RNDr. Josef Reischig, CSc.

Probiotics are “good bacteria” which inhabit healthy humans in a similar way to humans inhabiting the Earth. On our skin, in all our orifices (mouth, nose etc) and especially in our gut there are hundreds of probiotics living out their lives and helping us to stay healthy. Without them our health starts to break down, so it’s true to say that we have a symbiotic relationship.

Antibiotics are indiscriminate. They kill all bacteria (except resistant strains) including probiotics, so after finishing a course of antibiotics it’s wise to replenish the ones in your gut, which are essential for digestion and many other functions we’re only just beginning to understand. For example, it’s recently been discovered that mental health is linked to the flora in the gut – including probiotics.

Probiotics are often recommended for improving digestion and normalising bowel health, reducing intestinal irritation, improving lactose tolerance and for the treatment of halitosis and bacterial vaginosis.

They can be obtained from foods such as kefir, kimchi, kombucha, miso, sauerkraut, tempeh and yogurt. There are also various supplements available.

Although often present in commercial yogurt, the quantities found are generally very low unless it’s labelled specifically as “live acidophilus yogurt”. Another good way to get sufficient acidophilus for positive health benefits is to add lots of fermented vegetables to your diet or you may prefer to take an over the counter supplement.

Many practitioners recommend taking “prebiotics” along with probiotics. Some probiotic supplements include prebiotics in their formulation. Prebiotics is the medical name for soluble fibre. The most well known of these are fructooligosaccharides (FOS) and inulin. They are found in asparagus, bananas, barley, beans, garlic, honey, onions, tomatoes, wheat and many other foods, also in breast milk.

There are many different probiotics which are helpful specifically for the gut, but the majority are Lactobacillus species. The most well known is Lactobacillus acidophilus, considered by many to be the best probiotic for human health, and in fact many of the others are now regarded as varieties of L. acidophilus (sometimes called just acidophilus), even though they are called by different names.

Lactobacillus acidophilus was discovered in the early years of the 20th century by a pediatrician called Dr Ernst Moro, who also discovered the pathogen E. coli (Escherichia coli).

Acidophilus is naturally found in the intestines, mouth and the female genitals. In the gut it produces lactase (the enzyme required for the digestion of lactose in milk products) and vitamin K. It also produces hydrogen peroxide, lactic acid and the natural antibiotics acidophilin, acidolin and lactocidin, so it is helpful for suppressing pathogens, and it also aids absorption of vitamins and minerals. It’s been found to boost the immune system, in particular against E. coli.

The strength of probiotic supplements is usually expressed in colony forming units (CFUs). Adults should take 1-2 billion CFUs a day unless advised to take more (up to 15 billion CFUs) by their doctor. Do not use oral supplements for vaginal use; there are vaginal probiotic suppositories designed for this purpose.

Use specific childrens’ probiotic products for kids, and follow the dosage instructions on the label.

Research has shown that L. acidophilus is beneficial for:

  • preventing candidiasis (Candida, yeast infection, thrush)
  • as a daily dose to reduce symptoms of irritable bowel syndrome (IBS)
  • to suppress growth of Helicobacter pylori (formerly called Campylobacter pylori) – gastroduodenal disease, peptic ulcers
  • to reduce fecal enzymes in the colon which could otherwise convert procarcinogens to carcinogens
  • to reduce symptoms of antibiotic-induced diarrhea and diarrhea caused by rotavirus
  • to help prevent leaky gut syndrome
  • may lower blood cholesterol
  • as a topical treatment for vaginal thrush (yeast infection)
  • as a topical treatment for bacterial vaginosis (BV) (some doctors may prescribe oral probiotics for this purpose)

Contra-indications and warnings

Lactobacillus acidophilus is generally regarded as safe. However, it should be avoided for children with short-bowel syndrome.

Some people should take medical advice before supplementing with acidophilus, including:

  • Patients with abnormal heart valves
  • Newborns and infants (0 to 1 year)
  • People with weakened immune systems (including those on chemotherapy or taking immunosuppressants)
  • Patients taking sulfasalazine, azathioprine (Imuran), basiliximab (Simulect), cyclosporine (Neoral, Sandimmune), daclizumab (Zenapax), muromonab-CD3 (OKT3, Orthoclone OKT3), mycophenolate (CellCept), tacrolimus (FK506, Prograf), sirolimus (Rapamune), prednisone (Deltasone, Orasone) and corticosteroids (glucocorticoids)

If you take more than 1 to 2 billion CFUs of L. acidophilus daily you may suffer from wind/gas, upset stomach and/or diarrhea. Reduce the dosage if affected.

If you decide to take L. acidophilus in the form of supplements you should store them in the refrigerator unless the label says there’s no need.


Guest Post: 7 Foods Your Teeth Will Thank You For Eating

We all have a pretty clear image of what foods are bad for your teeth. Steer away from fizzy juice, take a break with the caramel chews, and cut out the coffee. We’re sure none of these are news to you.

However, what a lot of people forget to mention is that there are lots of foods that will help you maintain a good healthy oral hygiene.

In this guest blog, we’ll have a look at 7 superfoods that are great for your teeth. They help keep your teeth strong, fight off cavities, keep your breath fresh, and the last but certainly not least – they are pretty damn tasty!


Strawberries truly are a super berry, and oh my are they tasty.

The red juicy berry is filled with antioxidants and packed with vitamin C. And not only are they healthy, they naturally exfoliate your mouth and help remove tartar.

So next time you’re wanting a sugary snack, or you’re looking through the cupboards for that piece of chocolate that you know is there – think strawberries instead.


First let’s get one thing straight, when we say tea – we’re referring to black and green teas, not your sugar boasted breakfast tea. The two kinds of tea contain a compound called polyphenols. Polyphenols helps slow the growth of bacteria, which ultimately means fewer cavities.

Researchers at University of Illinois found that in their tea-riffic study, people who rinsed black tea for one minute, ten times a day, had less plaque compared to people who rinsed with water.

Now, rinsing your mouth in tea ten times a day might seem a little over the top, maybe cut back the coffee and carbonated drinks and brew some tea instead.


As with tea, we’re talking about the natural kind of yogurt – no sugars added.

Natural yogurt and yogurt with no added sugar is full of calcium and protein, both of which help your teeth stay healthy.

Helping to create a healthy balance in your mouth as well as in your tummy, yogurt is a great addition to your diet.


Perhaps you’re surprised to see almonds on the list? It’s no secret that we were.

The chewy nuts are great for your oral hygiene. Boasted with calcium and protein, and low in sugar – the nuts offer all the benefits that yogurt does but are a little more versatile.

Oh and not to mention they’re yummy, and provide a great midday snack!

Sugar-free gum

As you chew gum, you produce more saliva. The increased saliva production brings the pH balance back to normal quicker.

On top of speeding up your pH recuperation after meals and acidic drinks, a piece of gum can be a refreshing touch and maybe even keep you awake if you’re struggling with post- lunch blues.


Drinking water regularly throughout the day doesn’t just keep you hydrated and healthy, but it helps wash away food from in between your teeth.

It’s most likely no surprise to you that water works miracles, but do yourself a favour and fill that re-usable bottle and make sure you get your ~1.5 litres at least a day.

Water will keep you hydrated and improve your oral health.


Last but not least, celery. People often have a love/hate relationship with this strangely textured veg.

While celery isn’t everyone’s cup of tea, there’s no denying the positive effects that the green sticks bring to the table.

The stringy strands that make up celery work a little like a toothbrush. They help scrape the food off your teeth, get in between your tight dentures and just generally help keep your oral hygiene in tip top shape.

About the author

Buttercup 7 Day Dental is a dentist located in Glasgow’s West End. Buttercup was founded in 2011 by Gerwyn and Angela Rowlands with the aim of creating a clinic where patients would feel safe and relaxed. At Buttercup, our finest mission is to end our patients’ dentist fear and provide them with a high quality service.

Please note that publication of guest posts does not imply endorsement.

Guest Post: Yummy superfoods that don’t break the bank

With everyone talking about how “superfoods” can accelerate weight loss, improve digestion, enhance mood, and boost your overall health, it’s no wonder we’re all looking for ways to incorporate these seemingly magical ingredients into our own diets. However, the hefty price tag that often accompanies these superfoods can make them somewhat inaccessible for most of us – and usually, they’re not the tastiest options out there.

The idea that these foods are “super” is mainly just a marketing term. Generally, these foods are nutrient-dense foods that are packed with antioxidants and anti-inflammatory properties – but a lot of these can be found in everyday foods. This means that there are some delicious superfoods that you can pick up at your own grocery store – without breaking the bank.

This complex carbohydrate is slightly pricier than rice or barley, but can be found at nearly every supermarket – and is getting more and more affordable. With a higher protein and fibre content than many other grains, quinoa is a great alternative to other carbohydrates that may cause your blood sugar to spike due to increased levels of glucose.
Olive oil
Extra virgin olive oil is a perfect substitute for butter or vegetable oils, providing a substantial amount of healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. Use it in cooking, use it as a salad dressing, and use it in sauces – this superfood is versatile, delicious, and relatively inexpensive.
Not only are oats low on the glycemic index, but they contain plenty of soluble fibre – which helps keep you satisfied as they are digested more slowly to stabilize your blood sugar and keep cravings at bay. Oats also contain plenty of beta-glucan, which studies show can help lower cholesterol.
Incorporating legumes like kidney beans*, chickpeas, and lentils into your regular diet can contribute to steady weight loss. With plenty of protein, fibre, iron, magnesium, potassium, and folate, legumes make a perfect addition to salads, casseroles, and soups. You can also mash them for an alternative to potatoes.*[NB: Please note that it’s important to cook legumes, in particular kidney beans, by boiling in water for at least 10 minutes before eating to destroy the toxins present in the beans. After cooking, they can safely be eaten cold in salad. Canned beans are already cooked, so can be used straight out of the can. ed.]
The healthy fats in avocados makes this superfood great for your heart, brain, and skin. The smooth, satisfying texture of avocado makes it perfect to use on whole grain bread instead of margarine or butter, and you’ll be getting plenty of monounsaturated fatty acids, potassium, fibre, and vitamin E.


Toss a handful of walnuts on cereal, salads, and even in desserts for a little extra vitamin E, folate, antioxidants, and polyunsaturated fats. They’ve also been studied for their effect on emotions and mood, making this superfood especially essential for people who struggle with depression, anxiety, and other mental health issues.
Full of antioxidants and fibre and low on the glycemic index, apples are one of nature’s perfect superfoods – but be sure to leave the skins on to receive this fruit’s full health benefits. They’re great in desserts, in salads, and even in savoury recipes, but nothing beats the satisfying crunch of biting into a fresh apple for a mid-day snack.
Everyone knows oranges are a fantastic source of vitamin C, but these delicious superfoods also pack a hefty amount of fibre, folate, potassium, and thiamin. Citrus fruit in general can help protect against stroke and heart disease thanks to the impact it has on blood vessel function – so mix it up and incorporate some grapefruits and lemons in your diet, as well.
You don’t need to hunt down pricey acai berries to boost your health with a superfood – regular blueberries will do the trick! These potent antioxidants are rich in manganese, copper, and fibre, as well as vitamins K and C. They’re an easy snack, but they’re also great in salads, yogurt, or even blended into a smoothie.
Fresh herbs
You can find all kinds of different herbs at the supermarket, and none of them will break the bank. Not only will they add all kinds of delicious flavour to your meals, they’ll add a ton of antioxidants, too.

You don’t have to spend a fortune at the health food store to eat a healthy, nutritious diet. Instead, take this list with you to your regular grocery store and look for some of these ingredients. Remember that the main key to a healthy diet is variety, so feel free to mix it up and try a different superfood each day. These yummy options will keep you looking forward to your next meal – and your next helping of a nutrient-dense, antioxidant-packed superfood.

This article was written by Sam Socorro from Clearwells. She has over 10 years’ experience in writing health related topics and specializes in the health benefits of saunas and hydrotherapy.

Please note that publication of guest posts does not imply endorsement.

Bananas are a popular fruit

It’s amazing what a banana can do for you

Bananas are a popular fruit

Bananas are a popular fruit

I promise you’ll be shocked when you find out what a banana can do for you, but first some background information you might not know.

Although most people believe that bananas grow on trees, in fact the plant which produces this fruit is a (large) perennial herb. Bananas themselves are classified as berries!

There at least 50 different species of banana, but only one variety (the Cavendish) is usually sold commercially in the West. You might see other fruit that looks like bananas in ethnic markets, but these are almost all what we call “plantains”, not sweet and intended for cooking.

A boost for the ‘active man’

Bananas are a great energy boost often eaten by top athletes, as for example tennis players, which have been shown to improve mood, increase oxygen flow and improve performance. They also contain bromelain, particularly important for male sexual function, increasing both libido and stamina.

The reason athletes eat them is because they provide a consistent energy release before, during and after exercise. Two bananas have been shown to provide enough energy for a 90 minute workout – of whatever type you have in mind!

Bananas are also a source of fiber, high in magnesium and manganese (both minerals which many men are deficient in, but which are important for prostate function) as well as potassium, vitamin B6 and C. They are very low in sodium and saturated fat (less than 0.5g per banana!) and contain no trans fats or cholesterol.

The nutrients in bananas help regulate blood flow, resulting in a better and longer lasting erection.

Please note that excessive levels of potassium can be dangerous, so it’s best to obtain it from natural sources, rather than supplements. You should only consume bananas or other high potassium foods in moderation if you are taking beta blockers, as these medicines can cause potassium levels to rise.

Bananas in the garden

Bananas are a popular house plant in cool areas, and in tropical places make a wonderful garden plant. Banana skins are very useful as a compost material, and can be added directly around the base of flowering or fruiting plants or included in the compost heap.

If you’re going to eat the fruit, it’s important to use organic growing methods because they soak up whatever is sprayed on them. It goes right through the skin and into the fruit. This includes fertiliser, weed killer and any other chemicals used on them.  For the same reason, when you’re buying bananas, look out for organic ones.

Bananas and physical health

Nutritional profile
A ripe medium banana (about 118g) contains 105 calories and an estimated glycemic load of 10 (about 10% of the daily target), 0.29g/3% DV* protein, 27g/12% DV carbs, 0.39g fat, no trans fat, no cholesterol, 3g/12% DV fiber, 10g/17% DV vitamin C, 0.4mcg/22% DV vitamin B6, 3mcg/10% DV biotin, 0.3mg/16% manganese, less than 1% sodium, 422mg/12% DV potassium, 0.09mg/10% DV copper. Also contains useful amounts of riboflavin, folate and magnesium.
*DV = daily value. Source

There are many reasons bananas should be included as a regular part of your diet:

  1. The vitamin content makes bananas helpful for avoiding macular degeneration.
  2. They are rich in potassium, which is important for regulating blood pressure and healthy kidney and heart function. Bananas are well known for their high potassium content, which combined with negligible levels of sodium makes them ideal as part of a low sodium (low salt) diet.
    Sodium and potassium are held in balance within the body, so if you have high levels of sodium, you need to increase potassium intake to offset this. The best way to do this is by eating bananas or other natural sources.
    As well as offsetting sodium, potassium is also a vasodilator, which makes it useful for lowering blood pressure. High potassium intake protects against kidney stones, preserves bones and muscles and reduces calcium loss through urination. This means that eating bananas as a regular part of your diet can protect you from the risk of developing osteoporosis.
    The US FDA recognises bananas for their ability to lower blood pressure and protect against heart attack and stroke.
    Studies have found that a high potassium intake reduces the risk of dying (from all causes) by 20%.
  3. Vitamins B6 and C, magnesium and fiber are beneficial for the health of your heart, and
    • The vitamin B6 content combined with a low GI helps protect against type II diabetes and aid weight loss.
    • Vitamin B6 also strengthens the nervous system and is helpful for anyone suffering from anemia. It’s vital for the production of red blood cells (hemoglobin) and important to the immune system.
    • Vitamin C is an antioxidant, helping fight free radicals which are known to cause cancer.
    • Magnesium is very important for the regulation of blood sugar levels and blood pressure, maintenance of muscles and nerves, helps regulate the heart, keeps bones strong and maintains a healthy immune system.
    • Fiber is an important part of the diet which reduces the risk of colo-rectal cancer. There are two types of fiber in a banana, the ratios varying according to how ripe the banana is. The water soluble fiber increases as the fruit ripens, and the insoluble fiber reduces. Because of the fiber content, bananas are easily digested and do not impact greatly on blood sugar levels.
    • Part of the fiber in bananas is pectin, which is also known for its ability to remove contaminants from the body including heavy metals, and as a drug detox.
    • Fiber is a natural way to avoid or treat constipation.
  4. Bananas are rich in fructooligosaccharides (FOS), which help maintain the balance of friendly bacteria in the gut, supporting digestive health and improving absorption of calcium.
  5. A banana will help to protect against muscle cramps from working out and night time leg cramps.
  6. Bananas are a good source of electrolytes after a bout of diarrhea, and also soothe the digestive tract, acting as a natural antacid and helping to prevent acid reflux (heartburn or GERD). They are one of the few fruits that can be eaten without distress by people who are suffering from stomach ulcers.
  7. For those trying to lose weight, bananas are a great low calorie snack to satisfy sweet cravings. If you replace candy or other snack foods with a banana, you’ll be getting lots of nutrition and fiber, a delicious and satisfying sweet treat, and all this for only 105 calories!
  8. Irritated skin, insect bites, psoriasis, acne and similar problems can be relieved by rubbing with the inside of a banana peel. You can also use it on warts: rub the inner skin onto the wart, then use a bandage or sticking plaster to hold it in place; replace daily until the wart has gone (about a week).
  9. Bananas are safe during pregnancy and help avoid morning sickness by keeping blood sugar levels steady.

Bananas and mental health

  1. A recent survey by the charity MIND found that many people suffering from depression felt better after eating a banana. This is thought to be because of the tryptophan content. Tryptophan is converted into serotonin by the body, increasing relaxation and improving both mood and memory. It also helps to relieve Seasonal Affective Disorder (SAD) and PMS.
  2. Bananas also contain dopamine, but this does not cross the blood/brain barrier, acting instead as an antioxidant. Although the dopamine in bananas does not work directly to improve mood, recent research has shown a link between inflammation and depression, so the antioxidant action of dopamine and other constituents which act to reduce inflammation may indirectly help to improve mood.
  3. A banana and berry smoothie is apparently great as a hangover cure (if you can stand the noise of the blender while hung over).

I truly think it’s amazing what a banana can do for you. Didn’t I tell you you’d be shocked?

Take Control of your Health

Take Control of Your Health

Take Control of Your Health

I’ve had to retire a couple of suppliers recently. Regular visitors will have noticed a huge drop in the number of items available in the store, but I’ve been busily adding stuff from my new supplier, which is why I’ve been so quiet lately.

I’ve always said that, barring accidents, your health is under your own control. The whole point of Frann’s Alt.Health is to give you the tools to achieve that. So obviously, it’s important to have a wide range of options available, because we’re not all the same. Some of us have intolerances, some of us follow vegetarian, vegan or other special diets, and so on.

It’s not always easy to get what you need, especially if you live in a rural area or are housebound. It’s true that you can get almost anything you want online, but it’s way easier if you can find it all in one place (you save on postage for a start), and that’s why it’s my aim to provide a one-stop shop for your health needs here at Frann’s Alt.Health.

If you haven’t visited for a while, why not pop over and see what’s new? Taking control of your health is so important.


How to lose weight faster


Exercise helps raise your metabolic rate

Low carbohydrate diets have become popular in recent years, originally promoted by Dr Atkins. However, studies have shown that these only work well for about 6 months. After this time, other weight loss methods start to produce equal or better results.

Do low carb diets work?

Dr Atkins followed the diet he promoted for most of his life, and when he died, he had serious health problems (he weighed 258 pounds – 18 stone 6lb – at his death and had a history of heart disease). Clearly, it didn’t work for him.

How to lose weight without risking your health

One of the major drawbacks of the low-carb diet system is the “eat as much fat as you like” philosophy that seems to come along with it. As you know, diets that are high in fat lead to clogged arteries, heart disease, obesity… And reducing carbohydrate intake does not stop these effects. Not something I want to risk, anyway.

The energy content of your food can be measured in several ways. The traditional way is with calories, and now we see the same information printed on packets in kilojoules. But regardless of the measuring system used, the fact remains that your weight goes up or down according to the difference between the amount of energy you consume (in your food) and the amount you use (in your day to day life, and with exercise).

Weight for weight, fat contains three times as much energy as protein or carbohydrate. This means that by reducing your fat intake, you automatically reduce the amount of energy you are taking in, so that you can start to lose weight.

Ten easy ways to reduce dietary fat

  • Eat as much fruit, salad and vegetables as you like
  • Do not put butter on your potatoes, vegetables or bread
  • Choose low fat cheese or cottage cheese instead of standard cheese
  • Do not eat fried food
  • Substitute fruit for snacks like crisps or biscuits
  • If you are still hungry after eating your main course, have a piece of fruit or some fresh fruit cut up with low fat yoghurt poured over
  • Remove skin from chicken
  • Cut down red meat and substitute chicken or turkey
  • Trim fat from meat you eat
  • Substitute low fat dressings or lemon juice for mayonnaise

How to burn up your food intake more quickly

You may know people who seem to be able to eat anything they like, and stay as thin as a beanpole. Others say that no matter if they just look at a cream cake, they put on weight. Why is this?

Not everybody burns food at the same rate, it all depends on your metabolic rate. The ones who stay stick-thin have a higher metabolic rate (they burn their food faster) than the ones who seem to get fat just by looking at fattening foods.

What not many people know is that you can CHANGE your metabolic rate. You can “turn up the furnace” so that you burn calories faster – and lose weight faster.

How do you do this? By taking regular exercise.

It was once thought that exercise could not help with weight loss, because your appetite would increase to use up the calories you burned while exercising. But studies have shown that exercise actually speeds up the rate at which you burn food. So regular exercise is like a magic button, helping you lose weight more quickly.

For this to work, the key is regularity. You need to do about 45 minutes of exercise every 2-3 days (the rise in metabolism starts to drop after about 72 hours). The exercise should be vigorous enough to raise your heart rate – say, a brisk walk (outside or on a treadmill). If you can, get yourself a portable heart rate monitor, so that you can see that you are walking fast enough (and not too fast – no need to risk a heart attack).

When you get back from your walk, resist the temptation to fill up with fatty foods (yes, I know the cream cake is tempting, but if you want to lose weight…).

So there you are. Ten quick weight loss tips, and a bonus. I have lost a couple of stones in this way, at the right speed (do it too fast, it tends to go straight back on again). Put these tips to the test for a month, and I know you will start to see results, as well. And yet another bonus: you will feel healthier, more energetic, and generally better all round.

Research shows autistic symptoms improve on a gluten and casein free diet

Previously published on 100% Gluten Free


Autistic children seem sometimes to be lost in their own world

Researchers in Norway did a year-long study* using 2 groups of autistic children, one group on a gluten and casein free diet and the other on a normal diet. Results showed significant improvements in the diet group.

A study carried out in Norway by Knivsbert, Reichelt, Høien and Nødland and published in Nutritional Neuroscience, 2002 shows some very interesting results which do not yet seem to have hit the mainstream.

The researchers undertook a single blind study in which two groups of 10 children, the diet group and the control group, were tested over a period of one year, with significant improvements observed in the diet group.

Both groups were given access to special educators on a regular basis. The parents of the children in the diet group also received comprehensive written and oral information about the gluten and casein free diet from a dietician.

Although there was some improvement in both groups, the improvement in the diet group was striking. For example, “extreme anxiety… caused by the sound of the school bell, noises from a lawn mower, sleeping in a new bed, or entering a room with many people… [was] drastically reduced in the diet group, but not in the control group.” and the tendency for some children to “dislike and reject physical contact even from their parents… was no longer a problem in the diet group after the experimental period was over.”

The researchers report that no statistically significant changes occurred in the control group except in the development of linguistic skills (though these were not as marked as those in the diet group), but significant positive changes were registered in the diet group for peer relationship, anxiety, empathy, physical contact, verbal communications, eye contact, reaction when spoken to, language peculiarities, judgment of dangerous situations, number of interests, extremes of restlessness or passiveness, attention, social and emotional development, communicative development, cognitive development, sensory/motor development, autistic behavior, non-verbal cognition, linguistic skills and motor competence.

This research was published seven years ago. It seems very strange that it’s virtually been ignored for so long. Is there a conspiracy by the drugs manufacturers to downplay methods of treating autism that don’t involve regular prescriptions? If so, how were they able to achieve this?

* Nutritional Neuroscience, 2002 Vol 5 (4), pp. 251-261 “A Randomised, Controlled Study of Dietary Intervention in Autistic Syndromes” A.M. Knivsbert, K.L. Reichelt, T. Høien and M. Nødland