The Hay Diet

Food combining, often referred to as the Hay diet, is one of the few logical dieting methods that most health and fitness specialists would recommend, simply because there is little chance of adverse effects such as headaches or nausea. 

Dr. William Howard Hay introduced food combining in 1911. His basic premise is that there is one underlying cause for health problems and that is the wrong chemical condition in the body. 


The wrong chemical condition is acidity which is caused by the manufacture and accumulation of acid from the products of digestion and metabolism in amounts greater than the body can eliminate. 

This acid condition results in a lowering of the body's vital alkaline reserve, the depletion of which causes toxaemia or autointoxication. 

Dr. Hay classified foods into three types according to their chemical requirements for efficient digestion. These three types are: - 


Alkali forming foods such as fruits and vegetables. Alkali forming means the end products of such foods after digestion. Even acid tasting fruits such as lemons yield alkaline salts in the body. 


Concentrated proteins such as meat, game, fish, eggs or cheese. These foods are acid forming in their final end products in the body. 


Concentrated carbohydrates or starch foods, which are acid forming. These include grains, bread, and all foods containing flour, all sugars and foods containing sugars (sucrose), but not the naturally occurring sugars found in fruit. 

Dr. Hay's theory was that, although protein and starch foods are acid forming in their end products in the body, they need different conditions for digestion and should never be combined at the same meal. 



THE HAY RULES FOR HEALTH 

Starches and sugars should not be eaten with proteins and acid fruits at the same meal.

Vegetables, salads and fruits (whether acid or sweet) if correctly combined should form the major part of the diet.

Proteins, starches and fats should be eaten in small quantities.

Only whole grains and unprocessed starches should be used and all refined and processed foods should be eliminated from the diet.

Not less than four hours between starch and protein meals.

Milk does not combine well with food and should be kept to a minimum.

Don't mix foods that fight, see below chart.

List A	List B	List C
Proteins	Neutral Foods	Starches
All meat	Most vegetables	Biscuits
All poultry	All salads	Bread
Cheese	Seeds	Cakes
Eggs	Nuts	Crackers
Fish	Herbs	Oats
Soya Beans	Cream	Pasta
Yoghurt	Butter	Potatoes
	Olive oil	Rice
		Sugar/Honey
		Sweets

Mix anything from List A with List B
Mix anything from List C with List B
Never mix List A and C!

Mix vegetables or salads with pulses i.e. beans/lentils - make these and unprocessed foods the main part of your diet.

eSSeNCe FuNKY HouSe PODCAST - November 2009

Calorie Counting

How does calorie counting work?

Calorie counting is just that! You count the number of calories in everything that you eat and drink - if your daily intake of calories is less than the amount your body needs, you'll lose weight.

The chart below will give you an idea of the amount of calories used by the average man and woman per day so if you consume less than this, you'll start to see the pounds drop off.

Eat 500 calories a day less than those figures and you should lose around a pound a week. As always, you should ensure that you eat as balanced a diet as possible

Daily calorie requirements
	Male	Female
Sedentary	2200	1600
Active	2800	2200
Very Active	3000+	2800

There are many books and websites which list the calories in foods and drinks and of course take a look at the food packaging which will show the amount of calories and other nutritional information. As well as calorie counting, use this information to make your diet healthier - avoid saturated fats and go for food with low salt and low sugar options.

Once you've been on the diet for a week or two, it'll become easier to follow as you'll get to know how many calories are in the foods you like to eat. Many people find that keeping a food diary helps them with a calorie counting diet, at least in the initial stages.

What is a Calorie?

The calorie is the amount of energy required to heat 1gram of water by 1degree centigrade. Just to confuse the matter however, in diet terms what we refer to as calories are actually kilocalories or the amount of energy required to heat a kilogram of water by one degree (kcal).

Approx 3,500 kilocalories = 1 pound of body weight
Approx 7,000 kilocalories = 1 kg of body weight

The calorie works both ways so that the energy your body expends doing everything from sleeping to jogging is also measured in calories (kilocalories) for example sleeping will lose you 60-80 calories an hour while a jog for the same time will burn off 500-600 calories.

The amounts vary according to your bodyweight but the chart right gives a rough idea for someone of 150 pounds (10 stone, 10lbs or 68 kg). If you're heavier than that, you'll burn more and less if you're lighter.

Does It Matter If You Are Overweight?

Everywhere we look in the western world we are inundated with pictures, images, icons and inferences of the 'perfect' female shape! The truth is that many of these images are altered or enhanced in some way and do not depict the typical female form. The pressure to lose weight is immense when we are bombarded every day with media selling products based on slimness, sex appeal and fashion. The constant message is that slimness will make you desirable.
 
With the current demographic trends in western countries, and faced with a sea of high fat, high sugar combined with physical inactivity; it is time to pay attention to our weight but not for any reasons of desirability. The most important reason for wanting to be a healthy body weight is for health rather than for how your body looks.
 
Overweight and obesity are major public health problems in western countries. Since the 1980s both adult men and women have become heavier, with obesity rates more than doubling in the last 20 years! Children are also becoming heavier. There is a growing concern that we are inadvertently training our overweight children to become obese adults. It has been said, we are digging our graves with out teeth! So just why should we be concerned with achieving a healthy body weight?

Overweight linked with diabetes.
In January 2003, two studies that highlighted the topic of obesity and its impact on health. The first study focused on the relationship between obesity and diabetes, as well as the growing concern of diabetes between the years 2000 and 2001. The numbers don't look good, with an alarming 5.6% increase of obesity in both men and women-from all ethnic groups, age ranges and educational levels. The occurrence of diabetes also increased-up 8.2% from 2000.

Overweight linked with premature death.
The second study found that obesity appears to markedly lessen life expectancy, especially among young adults. The researchers compared Body-Mass Index (BMI) to longevity and found a correlation between premature death and higher BMIs. For example, a 20-year-old white male, 5'10" weighing 288 pounds with a BMI of greater than 40 was estimated to lose 13 years of his life as a result of obesity. Findings were similar for women with higher BMIs, who were estimated to lose an average of eight years. While these studies reference extreme levels of obesity, there are still millions of overweight people in developed countries with a life expectancy rate that is three to five years less than their healthy-weight counterparts.
 
Overweight linked with heart disease.
Overweight people tend to have higher blood pressure and higher blood cholesterol, which are major risk factors for heart attack and other blood vessel disease. Being overweight can contribute to problems in the joints, and is also associated with other serious diseases such as diabetes.

How you tell if you are overweight
As we are all different shapes and sizes, there is not one recommended weight for your height. Instead there is a range of weights that are healthy for your height. One way to check your weight is to calculate your Body Mass Index or BMI.

Your BMI is a ratio or comparison of your height and weight expressed in a number. To find out your BMI you need to divide your weight (measured in kg) by your height (measured in m) squared. If you do not know your measurements in the metric system you can find any number of BMI calculators online that will do the conversion for you into empirical measures. 
 
The accepted definitions of weight categories by BMI are:
    •    Underweight - BMI less than 18.5
    •    Healthy weight - BMI between 18.5 and 24.9
    •    Overweight - BMI equal to or greater than 25 and up to 29.9
    •    Obese - BMI equal to or greater than 30

These BMI values only apply to adults aged 18 years and over and are based on studies of Caucasian populations. Therefore, they are not applicable to children and adolescents and they may not be appropriate for people of other cultural backgrounds.

Another way to check your weight is to measure your waist circumference, using a tape measure. This gives you an idea of whether you have a lot of fat stored around your middle. Waist circumferences associated with increased health risk are:
For men - Waist circumference greater than 94cm

For women - Waist circumference greater than 80cm

Being a healthy weight can help:
    •    improve blood cholesterol levels, blood pressure and blood glucose levels
    •    reduce your risk of other health related problems
    •    improve self confidence and self esteem
    •    make it easier to be physically active.

If you are obese or overweight…try not to gain additional weight. This will help you in years to come as people tend to increase weight with age. Better still look after your body and follow a healthy lifestyle incorporating a nutritious, delicious, health enhancing weight loss program. Just by losing 10 pounds you can significantly improve your overall health.


http://www.topendsports.com

Easy Weight Loss Tips

Here are some simple ideas to help you lose weight

Eat Less
• You don’t keep up with the Joneses. Try taking one bite of food for every two your dining companion takes.
• To stop yourself from eating more, brush your teeth, floss, gargle, or chew a stick of gum immediately after your meal.
• When you throw food away, thoroughly bury it under more trash so there will be absolutely no question of you changing your mind. (Yes, there are people that bin dive).
• Chew sugarless gum while you prepare meals. It will keep you from tasting while you cook.
• Drink a glass of water before every meal. It’s a healthy way to quench your hunger as your stomach will feel fuller sooner.

Avoid Cravings
• Give yourself a manicure when a craving strikes, applying extra layers of slow-drying nail polish. It will keep your hands occupied and out of trouble until the craving fades. (Hey guys you can try this too if you like!!)
• Take a shower or bath when a food craving strikes. It will relax you, and keep your whole body occupied and out of trouble (i.e., out of the kitchen!) until the craving fades.
• When a food craving strikes, make a call to a talkative friend. Even better, call from a phone that is away from the kitchen, and stay on until the craving fades.

Eat Better
• Give your sandwiches a boost with lettuce, tomato, sprouts, cucumber slices, bell peppers, and other fresh veggies. Along with the bigger crunch, you’ll get a bigger sandwich with few additional calories and no extra fat.
• Have your teeth cleaned professionally and whitened. You won’t want to tarnish that gorgeous mouth with “bad” food.

Exercise More
• Work for your snacks. Before you eat a high-calorie snack, clean the bathroom or vacuum the house. Don’t eat until the faucets and sink are gleaming.

Motivate Yourself
• Tape a picture of your skinny self to the refrigerator for inspiration. Remind yourself what you can look like. Or alternatively, tape a picture of your fat self to the refrigerator for motivation and remind yourself what you don’t want to look like.

Lemon Detox Diet

What is it?

The Lemon Detox diet (also known as the Neera Supercleanse, Master Cleanse, lemonade diet or the Maple Syrup Diet) is a diet promoted to improve your overall well being, lead you to better health and/or lose weight. During the diet period, you are only allowed to drink the special drink made up of the Madal Bal Natural Tree Syrup, fresh lemon juice, cayenne pepper and pure water. You are required to drink as much as you like - ideally 6 to 9 glasses a day or whenever you feel hungry. The single most important part of the detox program is not eating - no solid foods are allowed. For optimal results it is recommended that you go on this diet for 10-14 days.

Does it work?

There's little evidence that extreme diet regimens such as this do anything other than lead to unpleasant, unhealthy side effects. The idea of detoxifying or purifying the body of harmful substances has been around for centuries. However, your body does a perfectly good job of getting rid of toxins on its own. On this radical diet you will most likely lose weight due to calorie restriction. Once dieters resume their normal eating habits, you will most likely just put all the weight back on again. Although the syrup in the drink provides some energy, overall there is a serious restriction in calories, resulting in feeling constantly hungry.

Lower your cholesterol and protect your heart.

Eating the right foods can help lower your cholesterol, ward off disease and protect your heart. Power up your diet and your body with these "superfoods".

Red Grapes - For Your Heart


A study found that red grapes rich in antioxidants and flavonoids might reduce heart damage. Grapes contain phenol compounds, including resveratrol and quercetin, which reduce inflammation and promote a healthy heart.

Almonds - For Your Cholesterol


These heart-healthy nuts are packed with protein, calcium and vitamin E, plus the monounsaturated fats help control cholesterol levels. Not only do almonds leave us with a sense of satiety, but they are full of amino acids, which aid in reducing blood pressure. As with most nuts, they are high in calories, so stick to small servings.

Carrots - For Your Eyes


This highly pigmented vegetable is jam-packed with beta-carotene, which your body converts to vitamin A, lack of this nutrient can hinder your vision. Carrots are also rich in antioxidants and can help reduce the risk of developing cataracts.

Cinnamon - For Your Digestion


This aromatic spice is commonly used to help the body absorb certain dairy products, but there is also evidence to suggest that it contains disease-fighting properties. A study found that cinnamon decreased the production of leukemia and lymphoma cancer cells. The spice is also believed to be a useful tool for people living with diabetes. Cinnamon has been known to aid with digestion and stimulate circulation, leading to possible reduced blood sugar levels, which is especially helpful in type 2 diabetes management.

Exercise and Sleep

Exercise is important for a healthy life. People who are physically fit have a better quality of sleep. A healthy body and a relaxed mind will increase your chances of being able to fall asleep and gain the benefits of a good night's sleep.

The benefits of exercise are multiple. Exercise is essential for a healthy life. It will not only reduce the risk of premature death from heart disease and other diseases but will help keep your joints bones and muscles strong and healthy.

Exercise also affects mood and a sedentary lifestyle increases the risk of depression. Depression and anxiety can affect your ability to sleep.

Too Tired to Exercise

Many poor sleepers report feeling too tired to exercise during the day. Lack of sleep increases the risk of obesity. Recent research shows that obesity is related to sleep loss and may be contribute towards poor eating habits. It is important to include exercise during the day for a good nights sleep.

Obesity, joint pain, muscle spasms and high blood pressure are just a few of the conditions that will affect your ability to fall and stay asleep. Most of us have experienced a sleepless night caused by a cough or a cold, or a sore foot. Pain and discomfort will make it difficult to fall asleep. Tired muscles will find it easier to relax.

Stimulating the Mind

Exercise stimulates the body and the mind. The ‘high’ that many people feel after exercising will give you renewed energy and a feeling of wellbeing. Although you may feel physically relaxed, the mind will take longer.

Increased blood flow and oxygen in the body affects the central nervous system. The mind is also affected by the release of neurotransmitters such as serotonin and norepinephrine. It is believed that these endorphins, which are produced by the brain and the pituitary gland, are the reason we feel good after exercise.

Time to Exercise for Sleep

Although the body may feel relaxed after exercise, the mind will be buzzing. Exercising too close to bedtime may make it harder to fall asleep.

Try to exercise earlier in the day. Exercise in the morning is a great way to start the day. This may be difficult, especially after a poor nights sleep, but the benefits of a boost in energy and feeling alert will help you get through the day.

Try and find a time, which you can fit in on a regular basis. If you can only exercise in the evening, try and do this as early as possible. Remember, eating can also affect your ability to sleep so an evening in the gym followed by a large meal will leave you tossing and turning at bedtime.

Types of Exercise for Sleep

The physical benefits that will help you sleep include weight loss, stress reduction, improved cardiovascular functioning and increased joint mobility. A combination of aerobic exercise that will get the heart and lungs working, and stretching, that will help you relax, is ideal.

Committing to Sleep

The health benefits of exercise and improved sleep are a long-term commitment. Although many notice an almost immediate improvement in their feeling of wellbeing and their ability to sleep, commitment is essential.

This means it is important to fit exercise into your life on a regular basis. It is recommended that aerobic exercise is included at least 2 – 3 times a week. 20 – 30 minutes of aerobic exercise will give you the health benefits that will make a difference to your life. Exercise in the fresh air is particularly beneficial and a daily walk will improve your fitness and calm the mind.

Make sure you find something you enjoy doing. Many find gyms and health clubs have all the facilities that will help them get fit. The opportunity to meet people and try new classes and different sports can help keep you motivated. For others, individual activities such as running or cycling may be more enjoyable and easier to fit into a busy life.

Whatever you chose, and however quickly you feel the benefits, it is important to keep going…We need to sleep every night for the rest of our lives, so it is important to try and get the best night's sleep possible. Making time to exercise is one way to increase our chances of a good night's sleep.

Core Stability

Core stability relates to the bodily region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm and its ability to stabilise the body during movement. The main muscles involved include the transversus abdominus, the internal and external obliques, the quadratus lumborum and the diaphragm.

The diaphragm is the main muscle of breathing in the human and so breathing is important in providing the necessary core stability for moving and lifting. It is the action of these muscles contracting together upon the incompressible contents of the abdominal cavity (ie the internal organs or viscera) that provides support to the spine and pelvis during movement.

In practice

Whenever a person moves, to lift something or simply to move from one position to another, the core region is tensed first. This tension is usually made unconsciously and in conjunction with a change in breathing pattern. An example to try is to sit in a chair and to reach forward over a table to pick up a cup. This movement is first accompanied by a tension in the core region of the abdomen and can be felt by placing one hand on the abdomen as the movement is made.

As the load increases the key muscles contract around the viscera, which are incompressible, to form a stable ball-like core region against which the forces are balanced in coordination with posture. In martial arts there is a saying that 'power is generated from the ground up' and core stability is necessary for the transfer of force and power from the ground across the body into any movement.

Core stability is essential for the maintenance of an upright posture and especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise.

Insufficient core stability can result in lower back pain, poor posture and lethargy.

It should be noted that there is little support in research for the core stability model and many of the benefits attributed to this method of exercise have not been demonstrated. At best core stability training has the same benefits as general, non-specific exercise

Carbohydrates

Carbohydrates are a primary source of energy, found in most foods, especially in the form of sugar in today's junk food carbohydrate diet.

Broken down into two main carbohydrate groups, complex carbohydrates and simple sugars, aiming for a carbohydrate deficiency diet will be hard to achieve.

Complex Carbohydrate's

Natural, raw, unrefined, or unprocessed carbohydrates are surrounded by other factors such as proteins, fats, vitamins, and minerals.

Carbohydrates in the natural form should be the only ones we consume in any quantity. All of these carbohydrates contain some fibre (cellulose) which is impossible to digest, thereby giving bulk to the foods we eat.

Good examples of these carbohydrates are:

Potatoes, Whole grain bread, Brown rice and wholemeal pasta.

Simple Sugars

Diabetes is fast becoming one of the countries biggest killers, due to the fast amounts of sugar laced in refined products.

Sugar is an anti nutrient containing no vitamins and minerals, yet in order for the body to make use of sugar it needs B complex vitamins.

Sugar is an irritant to the stomach and creates gastric acid contributing to heartburn and ulcers.

Sugars can cause enlargement of the liver, kidney and adrenal glands as well as an increase in the production of insulin, estrogen and adrenal hormones.

Food Examples Containing Sugars: -

# Cakes and biscuits: Fruit cake, Iced cakes, Jam Sponge, digestive.
# Drinks: Cola, Ribena, Orange juice, Drinking chocolate, Beer.
# Puddings: Fruit Yogurt, Crumbles, Fruit in syrup, Pastries, Ice Cream.
# Spreads: Jams, Honey, Lemon curd.
# Breakfast cereals: Sugar coated cereals, Muesli.
# Soup: Tomato soup.
# Sweets: All sweets including chocolate and wine gums.
# Sauces: Sweet pickle, Tomato ketchup, Chutney.
# Fruits and Vegetables: Bananas, Peas, Baked beans, Apples, Sweet corn.

Test Your Fitness

Before embarking on any new fitness or exercise regime it's always wise to have yourself tested by a qualified Personal Trainer or your own Doctor to make sure that there are no issues which would prevent you from performing certain exercises.

Take a good starting position, this could be for example your resting heart rate. Initially this might be 85 beats per minute, then after 8 weeks, it's been lowered to 75 beats per minute. This very simple result is a good indicator which shows that the training and exercise is working for you.

The purpose of these tests is not only to check your current fitness level and to help assist you by giving you the green light to commence your workout, but also so that you can see and monitor what improvements you're making.

Any negative results, should always be looked upon positively, as by having the test done regularly (4 - 8 weeks) you can see what changes you need to make in your training.

Don't worry if results such as bodyweight may have gone up, this could simply be due to an increase in healthier muscle tissue, you will need this to burn off the fat and to give your body a better healthier shape and muscle tone.

Its very important that you keep a note of all your results, dont just write them down, type them out and email them to yourself.

If you lose the scrap of paper that you wrote them on, at least you can get them by surfing through your emails.

Its the positive gains that you can see on paper that will help you stay motivated, as sometimes the gains are there, but because they can come slowly, they are often missed.

8 cellulite facts - true or false

1. Cellulite is simply fat
False. Cellulite is mostly fat that has been damaged and is the result of poor circulation and drainage. Women's fat cells are held in supporting fibres that are not as closely interconnected as men's. An inactive lifestyle results in the fibres tightening their hold on the fat cells which then leads to that stubborn, ugly dimpling we call cellulite. So do watch your weight and don't be a slave to your desk or sofa!

2. Cellulite is hereditary
True. Just as some families are susceptible to certain diseases, the possibility of extreme cellulite being present is no different. But hormones, diet and lifestyle play an important role too, so if your mum and grandmother have or had cellulite, it doesn't mean to say that you can't influence it. Therefore, the sooner you take care of yourself, the better.

3. Having cellulite means you are overweight
This is one of the most common myths and can be very frustrating for those people who are not overweight. Over 80 per cent of women in the western world have cellulite to some degree and that includes skinny people and even supermodels (Tyra Banks has admitted to having cellulite).

Keep on top of your weight to avoid 'yo-yoing', which stretches the connective tissue in your skin and makes cellulite worse. And if your weight's fine, don't try to lose more in a bid to reduce cellulite. The chances are it won't make much difference.

4. It gets worse as you get older
Unfortunately, for the majority of us, this is true. Cellulite starts to form as soon as oestrogen levels increase at puberty, and it should be remembered that it is a degenerative condition. As the years pass, we tend to be less active, put on weight and the skin thins.

As a result, fat cells get bigger, supporting fibres stretch, circulation decreases, more fluid gets trapped and the puckering effect makes cellulite more obvious. To stop unnecessary amounts of toxins building up in trapped fluid, cut down on the worst offenders: caffeine, alcohol and nicotine.

5. Drinking water will improve cellulite
False. It won't fix the condition. Most of us are more dehydrated than we think and it's the outer organ, the skin, that goes without, as the water you do have is used by the vital internal organs first. However, aim to drink 1.5 litres of water a day to maintain a healthy lymphatic system to remove waste products and keep water levels in your skin at an optimum level. Don't drink too much as swelling under the skin can make cellulite look worse.
Tip: on the subject of water, start body brushing three times a week in your shower and massage towards the heart to boost lymph drainage and your general circulation.

6. Exercise will smooth out cellulite
True. Although it won't get rid of it, as even athletes can have cellulite. The fact that working out improves circulation, removes excess fluid and tones muscles, means that skin will look smoother, regardless of the cellulite.

To stimulate your circulation and boost lymphatic drainage you need to think of your diaphragm and stomach muscles as a piston, so you need to aerobically exercise your whole body for around half an hour up to five times a week for best results. Include dancing, cycling, sit-ups, squats and leg curls and finish with long stretches.

7. A healthy diet will prevent cellulite
Not really. Of course, a healthy diet is always a good idea, but it doesn't mean that you won't get cellulite at all.

Anti-oxidants neutralise free radicals, which are implicated in the cause of cellulite and improve micro-circulation. Essential fatty acids, like Omega 3 and 6, are also anti-inflamatory and reduce cells sticking together.

Lots of coloured fruit and vegetables, especially broccoli and blueberries, along with fish oil in your diet, while steering clear of junk food and artificial sweeteners are advised.

8. Liposuction is the only answer
Not so. Even if you can afford a £3000 price tag, it's your last port of call for shifting areas of stubborn fat deposits and it may not even remove that cottage cheese-like cellulite. In fact, it's a traumatic procedure that could impair your circulatory and lymphatic system, and has left many women with fewer inches but more lumps and bumps than before.

Lifestyle, diet, exercise, body brushing and massage with contouring products that contain marine extracts, caffeine or juniper oil take priority on your anti-cellulite list.

Fibre

Fibre is the indigestible plant material, found in fruits, vegetables, grains and beans.

It doesn't contain any nutrients, yet is vital to a healthy body since fibre usually comes wrapped around valuable foods.

It reduces constipation as the bulk of fibre, plus the water and bacteria added to the waste, produce a stool consistency which is much easier to remove from the body without straining in any way.

There are two types of fibre, insoluble fibre such as fruit and vegetables skins.

It passes through the gut unchanged, as it does not dissolve in water, resulting in a speeding process of the digestive track, which in turn reduces the risk of colon cancer.

Soluble fibre found in beans, oats, barley, broccoli, prunes, apples and citrus fruits. It dissolves in water, forming a gel like consistency, which has been suggested, aids to lower blood cholesterol.

Immune Diet

Sick of being sick, prevention is always better than a cure, what are you doing to help your body fight off viruses from the common cold to HIV ?

You don't catch an illness like a cold, they are always around. Your body's immune system keeps them at bay, so when it is weak, you then become ill. It's that simple.

We all know that we should have an orange when we get a cold, however the amount of vitamin c we receive is minimal when we consider the journey the orange has taken !

Supplements with 1,000mg + or 22 oranges daily are needed, due to the greater amount of stress and pollution we now live in. This level can be increased if you're ill to approximately 5 to 10 grams per day.

Supplement your diet with a good quality multi vitamins, especially vitamins A, the B complex, C and E, with minerals iron, zinc, magnesium and selenium.

Look at the information on vitamins and minerals.

Body Boosting Foods:

• Fish- Oily fish such as salmon, mackerel, and herring are best.
• Fruit- Fresh fruit in season, apricots, kiwi fruit, peaches, grapes and citrus fruits.
• Vegetables- Peppers, carrots, tomatoes and watercress, preferably raw to avoid destroying the nutrients.
• Seeds- Excellent source of nutrients can be found in sunflower, pumpkin flaxseeds, garlic and watermelon.
• Water- 70 % of the body is made up of water, don't let it stagnate inside you, drink water as often as you can.

Building Blocks of Distance Running

Fartlek
It's true: fartlek is almost as fun to do as it is to say. "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. Essentially, it's an unstructured interval session, the track without the rules. Fartlek gets your legs used to a variety of paces and in the process gives you an enhanced awareness of your ability to keep up those paces at various distances.

After warming up, run at an easy training pace, throwing in bursts of speed for various distances throughout the run. Vary the speed and times of the speed sections, from as short as 15 seconds to as long as two or three minutes. Between these bursts, allow yourself enough recovery time to match roughly 2/3 of the effort time. The recovery pace, though, should be faster than the recovery jog you might do during intervals on the track; keep it moving at an easy training pace.

It's a good idea to pick out a landmark - a tree or a bend in the path - where a speed section will end before you start picking up the pace. In other words, you have to know how far you are running for each section. Because the idea is to keep up a constant pace until you reach that landmark, it is important to pace yourself at the beginning. Don't tear off so fast that you cannot keep up the pace through the end of each speed section.

A fartlek session can be as easy or as difficult as you wish to make it. Use fartlek for anything from a light recovery run to a grueling workout. As always, however, start out easy. Your first fartlek sessions should contain distances and paces that you feel comfortable with and that you feel you can gradually increase in future sessions. A twenty to thirty-minute fartlek session should be adequate for most runners. There is very little reason for them to go as long as an hour. Take it easy, be patient.

Hills


For many runners, hills spell trouble. Fortunately, much of that sentiment is more in their heads than their legs. Running hills is an acquired skill, and a little practice can give any runner the confidence to overcome her hill phobia and make peace with the dreaded incline. And not least, a consistent regimen of hill workouts goes far to build leg strength.

The rather obvious benefit of hill workouts is that they make you better at running hills. Even better, you will see benefits on the flats, too. The muscle groups you use to overcome hills are virtually the same as those you use for sprinting, so hill work enhances your speed. This strengthening effect is supplemented by the fact that hill workouts help increase both the frequency and length of your stride -- you get even faster. As a final added bonus, hill training also strengthens the muscles around your knees, helping to reduce knee injuries.

You should, however, be cautious about hill work if you have an injury in your calf or Achilles tendon. Even if you do not, you should still be sure to stretch these areas of your legs especially well before starting.

While speed work programs are built around running sprint repeats on one hill, there's no particular reason that you should stick to this. Running a rolling course with numerous hills will also do the trick while adding the change of scenery that makes running so pleasurable. Wherever you choose to run, make sure that the course will give you the opportunity to run at least five or six hills 300 metres long or more.



Remember that the idea of hill work is to negotiate the hills efficiently, with as little disruption as possible to your rhythm. Think of yourself rolling over the hill, almost as if it isn't there. Concentrate on keeping your upper body relaxed, while you let your legs do the work. While you don't have to attack the hill, you should still work it and pour on some effort. On gradual inclines, try to run a bit faster than you had been running on the flat before the hill. On steeper inclines, concentrate on lifting your knees and pushing off hard with every step. This attention to your "vertical" motion is at least as important as your forward motion up the hill. The steeper the hill, the more you should lift your knee; on the steepest inclines try to lift your knees so high that your thighs reach horizontal. The strong push-off and high knee lifts will increase both your stride length and the range of motion in your hips: voila, you've increased your speed.

Even for very long hills (1500m or longer), try to maintain the exaggerated knee lifts. The benefits will make themselves known soon enough. The knee lifts, incidentally, are not easy. But even with the extra workout, your legs take less of a pounding running uphill than when running hard on the flat or downhills - you're not hitting the ground as hard.

As you reach the articles of each hill, focus on running all the way over the articles until your reach the flat, and pick up your regular running rhythm again. Use the flat or downhill on the other side for recovery. As always during the easy portion of any speedwork, keep running - even if at a gentle jog.

Go carefully on the downills - they can dish out a nasty pounding, particularly to your quads. The best way to run downhills is to lean into them, to the point that you feel you're about to fall on your face. Try to get your legs turning over as fast as you can with short, quick strides. Not only does this help reduce the pounding on your legs, but it also helps you increase your stride frequency. With a little practice, you'll find yourself running down hills with less effort, less pounding, and more speed. Not a bad combination. Those just beginning hill workouts will likely find hills a struggle at first, but before long hills become more of a friendly challenge than a mortal enemy. The more you run hills, the more you'll find yourself adjusting to them automatically and your stride shifting to "hill mode" without any thought or effort. It's a useful edge in races.

Intervals


The track. While most elite runners get their start there, many of us came to running by way of local roads, sidewalks and forest paths. For the average runner, the track seems all too intimidating, almost scary. Fact is, though, that the track is not simply the domain of the elites. Any runner at any level can improve her performance with a little help from the 400-meter oval. This is what intervals are about.

Interval sessions are the most formal of speed workouts in that the distances and target paces are precisely fixed before you run. The idea is to run a series of relatively short repetitions over distances from 200m to 1600m, with rest periods of slower running in between. Because of their very nature, intervals involve a shorter period of effort than your usual run of, say, 45 minutes at a steady pace. This allows you to run much faster than you usually do, adapting your body to higher demands and your leg muscles to faster turnover. Over time, you become more physiologically efficient.

Because of the clearly measured distances, the track is an ideal place to do intervals, but some may find the never-changing scenery to be, well, maybe just a little dull. In that case, you should feel free to do your intervals on the road, using permanent landmarks to measure distance.


The various distances, as you might guess, are each best suited to runners with specific goals. The 200m run (1/2 lap) is best for short-distance training (5K and under) to improve speed. The 400m (one lap) helps improve overall conditioning at slower paces, and at faster paces is good final race preparation. The 800m (two laps) is used to develop speed when training for races 10K and under and to condition form and pace when training for longer races. Finally, the 1600 - 2000m is used most often to train for longer races, from 10K to marathon, to help improve pace judgement and overall conditioning.



Tempo Runs


This is hands-down the least complicated variety of speed work. There are no distances to keep track of, no split times to remember, no hassles. All you have to do is run faster than your usual training pace, somewhere right around your 10K race pace. Unlike most speed work which consists of relatively short bursts of high effort, tempo runs call for a single sustained effort. The result is that your body learns race economy: running at a fast pace for relatively long periods of time. Tempo runs will give your articles speed a boost, too. By running nearly at race pace, your body becomes accustomed to running close to its upper limit (though not exceeding it). In doing so, you actually increase that upper limit, and you become gradually faster.

After your usual warm-up routine, run at your easy training pace for at least ten minutes. Then pick up the pace. As mentioned above, this speed should be right around your 10K race pace (around 80%-85% of maximum heart rate, if you use an HRM). The time, distance and pace of your tempo run, as with all phases of your running, depends on you and your ability (not to mention your goals). For the distance you choose (5 and 8 km are popular tempo distances), find a pace that is not so fast that you cannot sustain it for the distance, but not so slow that you do not feel challenged toward the end. Tempo runs should be tough, but not impossible. Depending on how you feel on any given day, how much spring is in your legs, and how far you are running, your tempo pace may vary from session to session. That's fine. The consistency that counts is the pace within each session. Try to keep your speed level for the full length of each tempo run.



Don't worry too much about figuring out the exact distance of your tempo run. It's really not terribly important. 5 to 10 km is probably a good range. The one value of knowing how far you are running, though, is that you are able to gauge your improvement over time. Still, this is easily done by doing most of your tempo runs on the same route. You may not know the specific distance, but you can still compare your times for that same fixed route.

The Long Run


In your rush to build speed, don't forget the all-important long run. Especially for the distance runner but also for short-distance speedsters, the long run is the essential foundation for building and maintaining stamina.

Build a long run into your routine every other week (weekend mornings are perfect). Make the distance anywhere up to 150 percent of your regular midweek runs, and trot along at your normal training pace. If a 10 km run is de rigeur during the week, for example, then 15 km should be the upper limit of your long run. You have to build km's gradually and give your body a chance to adjust to the pounding of those extra km's. As long as you are not picking up your speed work very suddenly at the same time, you should be able to add 2 - 3 km to your long run every two weeks. This may seem like a painfully slow rate of increase, but it's a lot less painful than the injury you might otherwise risk. Take it slow, it's better than being sidelined for several weeks.

As always, keep in mind the oft-repeated 10-percent rule. Your mileage should not increase more than 10 percent from week to week.

That Elusive Six-Pack

Comercials showcasing picture-perfect bodies vow that you too can enter the Promised Land of rock-hard bodies and ripped abs. All it takes is a few minutes of your time, their equipment and a good credit card number. Magazine ads touting the “before” and “after” belly effect of popping diet pills also offer quick fixes as long as you’re willing to pay for them.

Comercials that claim something that is too good to be true typically is too good to be true. Getting a six pack takes a lot of work, but the infomercials are trying to convince you that if you buy their product you’ll get it in minutes a day.

If only it were that easy to get that awesome ripped, six-pack.

So here comes the ‘ugly’ truth: To sport washboard abs of the likes of Olympic swimmer Dara Torres and rap artist LL Cool J you need to be genetically blessed, eat healthy and exercise—a lot.

I know what you’re thinking: If “awesome abs” are out of my league, I may as well just curl up on the couch with a bag of chips and continue watching the miracle work of the cynical medical genius “House” or CSI’s forensic scientists on television.

Ultimately, this defeatist attitude will only add more kilos to your frame, zap your energy and likely deteriorate your health condition and physical well-being. Studies have shown that physical inactivity and an unhealthy diet are risk factors for chronic illnesses, including diabetes, heart disease and obesity.

The Truth About Better Abs


The good news is that working on a healthier, more physically active lifestyle, doesn’t have to be painful. It just takes consistency and a willingness to stick to a plan that’s right for you. While not everyone will be able to build the perfect abs, trimming overall body fat can go a long way toward a flatter tummy.

Why Spot Reduction Doesn’t Work


A common fallacy that many people cling to is that by working the ab muscles alone, the fat layers will magically disappear. However, spot reduction never works.

When we gain weight, we gain weight over the entire body. Everybody has areas on their bodies where we store more or less fat. Hence, when we lose weight, we lose it in similar proportions. The idea that you can target specific areas for weight loss, such as the torso or buttocks, simply doesn’t work.

Body Type
Your body type also plays a role.
"Apple-shaped” body types, especially in men, tend to store more fat around the waistline; “pear shaped” body types tend to have heavier hips and thighs. Too much fat in the midsection also increases the risk for serious chronic diseases, such as high blood pressure and diabetes. Reducing fat layers all over your body, but especially in the midsection, can prevent such life-threatening diseases from developing in the first place.
Also, it’s no accident that people with great abs have low body fat.

In general, that means 14-20 percent of body-fat for women; 6-13 percent of body fat for men.

The Importance of Genes
Often, however, little body fat isn’t enough to make abs stand out.

Genetics is also a factor.
Some people build muscle easier than others. A body builder and an endurance athlete may have the same low body fat percentage, but the body builder’s ab muscles will be much larger and have greater definition between them than a marathoner who has lean abs, but not necessarily the muscle size.

The Importance of Exercise and Diet


Both (diet and exercise) are very important (in trying to achieve better-looking abs). Since most peple tend to have an easier time cutting calories out of their daily diets instead of stepping up their workout routine, here are some simple tricks to cut extra calories:

•    Reduce added foods such as mayonnaise, butter, sauces and high-caloric salad dressings

•    Instead of skipping desserts altogether, treat yourself to your favorite dessert three times a week and only eat half

•    Try to cut back on sodas and alcoholic beverages, which tend to be high in calories

•    Don’t skip meals. This often leads to binge eating

•    Eat breakfast every day

•    Get enough sleep

Here’s another way to look at it.
Since 500grams of stored fat contains 3,500 calories, cutting 300-500 calories out of your daily diet for a week—such as two cola drinks (at 155 calories per cola that equals 310 calories) already brings you one step closer to a slimmer waist line.

For most people, a healthy weight loss goal is no more than 500-1000grams a week.
Still, the most effective and efficient way to trim body fat and gain lean muscle mass, which is the only way to a well-defined physique, is to make physical activity part of your daily routine.

Most adults lose about 200 grams of muscle per year after age 20 due to decreased activity. While aerobic activity, such as biking, running or swimming is important for a healthier heart and to burn calories, strength-training helps build stronger bones and muscle tissue. Lean body mass is also responsible for the number of calories burned at rest (the basal metabolic rate). Gaining more lean muscle will lead to a greater metabolic rate, which makes it easier to maintain a healthy body weight.

Exercise Guidelines


According to recommended exercise guidelines, healthy adults, older adults and adults with disabilities should engage in at least 2.5 hours of weekly moderate-intensity aerobic exercise, such as brisk walking. To gain lean muscle mass, adults should also incorporate strength-training at least twice a week. A well-designed strength-training program will strengthen bones, muscles and connective tissue.

Not only that. Regular physical activity is also key for controlling stress levels. A lot of patience and a commitment to doing the work are guaranteed to bring results.

“We don’t put on 10 kilos overnight and we won’t lose 10 kilos overnight,”

“Stick with a plan, be consistent and you will see the results. And if you have a setback, don’t beat yourself up over it. Just get back into your routine.”