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    Food and Nutrition

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  • Is It Harder to Lose Weight When You Have a Cold or the Flu?

    You may consider the scale your friend after dealing with a cold or flu. Between your loss of appetite and fever, you may notice that you’ve lost a few pounds after your week of being sick. However, you may have a hard time keeping the weight off when you start to feel better. Consult your doctor to discuss your illness and diet.

    Sickness and Weight Loss

    Although the duration of your cold or flu may vary, it usually lasts a week or less. If you’ve lost a noticeable amount of weight during that time, it’s more than likely you haven’t lost much, if any, unwanted fat. FamilyDoctor.org says if you lose more than 2 pounds in a week, you’re losing more water and muscle than fat.

    Eating and Drinking When You’re Sick

    You may not feel like eating when you’re sick, but it’s important to try to eat, or at least drink, for nutrition and hydration. Good choices include clear juices, sport drinks, broth and water.

    Soup, such as chicken noodle soup, makes a good choice when you’re sick because the fluids and sodium help you stay hydrated, while the chicken provides protein. If you’re feeling nauseous, try to nibble on crackers, toast or plain pasta or rice.

    Eating During Recovery

    One sign you’re feeling better is the return of your appetite. However, after eating poorly for a few days, you may be ravenous, which may make it hard for you to control your eating to keep the weight off. While it might be difficult to prevent some of those pounds from returning, filling your diet with low-calorie, nutrient-rich foods during your recovery phase may help limit some of the weight gain and help reduce your risk of gaining more weight than you started with.

    Eating for Immune Health

    While you can’t fight off every cold or flu bug, making the right food choices may help keep your immune system healthy and strong, which may improve your body’s fight against these bugs. Immune-boosting foods include fruits, vegetables and whole grains.

    Eating more of these filling, low-calorie foods may also make it easier for you to get to and maintain a healthy weight, which is also good for immune health.

  • ‘Significant’ levels of Poo bacteria found in ice at McDonald’s, KFC and Burger King

    More poo in your drinks!

    • Ice samples from KFC, Burger King and McDonald’s shown to be contaminated
    • The ice was sampled at 10 branches of each of the chains – 30 outlets in total
    • Caused by staff not washing their hands thoroughly after going to the toilet

    FFS again  I hear you say! Yes that’s right, after BBC exposed our coffee gains for having Faecal bacteria, now they have examined the 3 most popular fast food restaurant.

    Would you like poo-ice with that? Or some shitty water with that cheat meal?

    We’re sorry to inform you all that the BBC’s Watchdog show has found traces of faecal matter in the ice of randomly-selected branches of KFC, Burger King and McDonald’s.

    The show’s investigators checked for coliforms in the drinking water and ice at three branches of McDonald’s, six samples from Burger King, and seven branches of KFC.

    There should be zero levels of the bacteria in drinking water.

    But – disgustingly – four of the samples of ice from Burger King and five from KFC were found to have ‘significant’ levels of coliforms.

    An expert described the revelation as ‘extremely worrying’. Remember that the acceptable levels are ZERO!!!!

    As you can imagine, each of the fast food giants involved were quick to respond to Watchdog’s findings.

    KFC shut down the ice machines in question in order to conduct its own inspection, and said it had ‘reinforced the importance of adhering to our strict procedures to all employees’.

    A spokesman said: ‘We are awaiting the results of independent testing of the ice that will confirm they are back up to the standards we expect.’

    ‘To reassure customers we have also inspected and cleaned the ice machines in all other restaurants across the UK.’

    Similarly, Burger King promised to emphasise standards and training procedures for employees.

    And McDonald’s said they would be ‘happy to work with relevant industry bodies on ensuring a standard for ice contamination’.

    So guys, what do you think? Not only are theses places making our population fatter with food containing “shit” load of empty calories from fat to sugars and now people have to worry about drink Poo bacteria in their iced drink! So much for that cheat meal!!

  • Drinking coffee reduces risk of death from all causes and increase life span? New study findings

    People who drink around three cups of coffee a day may live longer than non-coffee drinkers, a landmark study has found.

    The findings come from the largest study of its kind, in which scientists analysed data from more than half a million people across 10 European countries, including the UK, to explore the effect of coffee consumption on risk of mortality.

    Researchers from the International Agency for Research on Cancer (IARC) and Imperial College London found that higher levels of coffee consumption were associated with a reduced risk of death from all causes, particularly from circulatory diseases and diseases related to the digestive tract.

    Coffee is one of the world’s most commonly consumed beverages, with an estimated 2.25 billion cups drank around the world each day. It contains a number of compounds which can interact with the body, including caffeine, diterpenes and antioxidants, and the ratios of these compounds can be affected by the variety of methods used to prepare coffee.

    Previous studies looking for a link between coffee consumption and health outcomes have revealed conflicting results, however, large studies in both the US and Japan have since revealed a potential beneficial effect of drinking coffee on risk of death from all causes.

    In the latest study, published in the journal Annals of Internal Medicine, researchers have carried out the largest analysis of the effects of coffee-drinking in a European population – where coffee consumption and preparation methods vary, from an espresso in Italy, to a cappuccino in the UK – finding a similar association between consumption and mortality.

    “We found that higher coffee consumption was associated with a lower risk of death from any cause, and specifically for circulatory diseases, and digestive diseases,” said lead author Dr Marc Gunter of the IARC and formerly at Imperial’s School of Public Health. “Importantly, these results were similar across all of the 10 European countries, with variable coffee drinking habits and customs. Our study also offers important insights into the possible mechanisms for the beneficial health effects of coffee.”

    Coffee consumption

    Using data from the EPIC study (European Prospective Investigation into Cancer and Nutrition), the group analysed data from 521,330 people from over the age of 35 from 10 EU countries, including the UK, France, Denmark and Italy. People’s diets were assessed using questionnaires and interviews, with the highest level of coffee consumption (by volume) reported in Denmark (900 mL per day) and lowest in Italy (approximately 92 mL per day). Those who drank more coffee were also more likely to be younger, to be smokers, drinkers, eat more meat and less fruit and veg.

    An estimated 2.25 billion cups of coffee are drank around the world each day

    After 16 years of follow up, almost 42,000 people in the study had died from a range of conditions including cancer, circulatory diseases, heart failure and stroke. Following careful statistical adjustments for lifestyle factors such as diet and smoking, the researchers found that the group with the highest consumption of coffee had a lower risk for all-causes of death, compared to those who did not drink coffee.

    They found that decaffeinated coffee had a similar effect. However, consumption of caffeinated and decaffeinated coffee is not simple to separate, as they could not exclude that decaffeinated coffee drinkers may have been consuming caffeinated coffee as well in different periods of their life.

    In a subset of 14,000 people, they also analysed metabolic biomarkers, and found that coffee drinkers may have healthier livers overall and better glucose control than non-coffee drinkers.

    “We found that drinking more coffee was associated with a more favourable liver function profile and immune response,” explained Dr Gunter. “This, along with the consistency of the results with other studies in the U.S. and Japan gives us greater confidence that coffee may have beneficial health effects.”

    According to the group, more research is needed to find out which of the compounds in coffee may be giving a protective effect or potentially benefiting health. Other avenues of research to explore could include intervention studies, looking at the effect of coffee drinking on health outcomes.

    Professor Elio Riboli, head of the School of Public Health at Imperial, who established the EPIC study, said: “These findings add to a growing body of evidence which indicates that drinking coffee not only is safe, but it may actually have a protective health effect for people. While further research is needed, we can be confident that the results from a large European study confirm previous findings seen around the world.”

    Dr Gunter added: “Due to the limitations of observational research, we are not at the stage of recommending people to drink more or less coffee. That said, our results suggest that moderate coffee drinking – up to around three cups per day – is not detrimental to your health, and that incorporating coffee into your diet could have health benefits.”

    The study was funded by the European Commission Directorate General for Health and Consumers and the IARC.

    ‘Coffee drinking and mortality in 10 European countries’ by Gunter, M.J. et al, is published in the journal Annals of Internal Medicine.

    http://annals.org/aim/article/2643435/coffee-drinking-mortality-10-european-countries-multinational-cohort-study


    So what do you guys think? Are you goner be taking up coffee drinking? or will you stick with tea? lets hear your interesting comments below and lets have a chat 🙂

  • Faecal bacteria found in ice from Costa, Caffè Nero and Starbucks

    We know that Iced coffee can be filled with empty calories and lots of sugar, but could there also be faecal bacteria (gut bacteria, meaning from poop!) in your drink?

    BBC Watchdog found that Ice from three major coffee chains in the UK contains faecal bacteria.

    An undercover investigation revealed that iced water obtained from high street outlets Caffè Nero, Starbucks and Costa Coffee all contained faecal coliform bacteria, with a positive test found for seven out of 10 samples from Costa and three out of 10 samples from the other two chains.

    All three chains have responded to the findings by the BBC’s Watchdog programme, saying that they are taking steps in the matter.

    Rob Kingsley, an expert in food-borne pathogens and a research leader at Quadram Institute Bioscience said the findings were extremely concerning.

    “Coliforms are an indicator of faecal contamination which means that essentially anything which is in faeces could be in that ice,” he said, meaning other, more dangerous bacteria could be present. “It is an indicator that somewhere there has been some kind of breakdown in hygiene or the source of the water used for this ice.”

    Asked whether the public should give iced drinks a wide berth, Kingsley demurred but added “I would certainly think twice about eating something which may contain faecal contamination at that level, where it is detectable.”

    It is not the first food outlet to be shown to have high levels of such bacteria in its ice: last year the BBC programme Rip Off Britain found high levels of faecal bacteria in ice from a KFC restaurant in Birmingham, prompting the chain to launch an investigation. However, ice from a handful of coffee shops tested at the same time, including Costa and Caffè Nero, was not found to be cause for concern.

    “This time we have tested 10 coffee shops of the three different chains, so we tested more places,” said Margarita Gomez Escalada, a microbiologist and senior lecturer at Leeds Beckett University who carried out the analysis for both BBC programmes.

    Gomez Escalada said that it was most likely that ice was contaminated by being touched by unclean hands, but added that ice machines and ice buckets might have compounded the issue if they were not properly cleaned.

    “The levels allowed by law of bacteria in tap water are super low, so we would find say maybe 10 microorganisms per millilitre – we found hundreds per millilitre,” she added.

    The analysis, said Gomez Escalada, looked at both the total bacteria count, and the faecal bacteria count. While some samples showed high levels of total bacteria but not faecal bacteria, some showed high levels of both.

    “The fact that we have found so many bacteria, it just increases the risk [of getting sick],” she said. “Some of the bacteria we identified were actually what we call opportunistic pathogens, which are bacteria that to healthy people do not often cause disease, but they cause disease to people [whose] immunity is reduced.”

    Gomez Escalada admitted that other pathogens might also have been present in the samples, but would not have been picked up in the analysis.

    But Tony Lewis, head of policy at the Chartered Institute of Environmental Health who has seen the BBC’s findings urged caution, pointing out that the sample size for the investigation was small.

    “Given that there are tens of thousands of coffee shops around the UK, we have to put this into context,” he said. “The samples that the BBC have got indicate a problem, or problems, in respect to the Costa and the Caffè Nero and the Starbucks that they sampled – but at the end of the day the public should not panic about this. You can’t generalise from the small sample size that we have got here.”

    Lewis added that, of all the bacteria found in the samples, some would have been “good bacteria”, but he added that some species were associated with disease.

    “Yes, the overall levels [of bacteria] in some instances are high, the numbers of the pathogens – they shouldn’t be there at all,” he said. “We would not expect to see pathogens present –f we would not expect to see faecal coliforms present.”

    But Lewis said that the public should not give up their iced coffees. “It is not something to panic over,” he said, adding that the companies take hygiene seriously and have taken action, and environmental health had been notified. “The public should be reassured, this will have been dealt with.”

    Gomez Escalada said that the issue of ice needs to be tackled, pointing out that while microbial levels in water are carefully controlled, ice is often overlooked. “No one looks at the ice,” she said.

     

    Reference: http://www.bbc.co.uk/programmes/p057djpx

    So what do you guys think? Will this effect you and how much iced coffee you be drinking? leave your interesting comments below and lets have a discussion.

  • Recovery From An Eating Binge

    Hey Guys

    First of i’m not here to give you a telling off if you binged, remember we are only human and it can happen. But instead i’m gonna tell you a bit about why you might have binged and what you can do about from both medical standpoint and from me personally!

    So first off let’s cover they WHY!!!!!

    Now It’s not clear what causes binge eating, but, like most eating disorders, it’s seen as a way of coping with feelings of unhappiness and low self-esteem. Personally i use to binge eat massively on the regular when i was morbidly obese since that was all i knew and it did at the time help deal with emotional issues (from bullying to loneliness) . nowadays it tends to be when i get sick. When i’m ill unlike a lot of people my appetite increase massively rather than decreases and i can easily go and eat 5000 cals in a day (which is not healthy). But like i said the important things is progress over perfection. Where as before i would overeat for at least 3-4 weeks, now i can reduced down to 3 days, aiming to bring it next down to one day, so always looking to improve!

    So here are some factors that can trigger binge eating:

    • Factors that may increase your risk of binge eating include:
    • having low self-esteem and a lack of confidence
    • depression or anxiety
    • feelings of stress, anger, boredom or loneliness
    • dissatisfaction with your body and feeling under pressure to be thin
    • stressful or traumatic events in your past
    • having a family history of eating disorders
    • Binge eating can sometimes develop following a strict diet, particularly if you skipped meals, cut out certain foods and didn’t eat enough food. These are unhealthy ways to lose weight and may mean you’re more likely to binge at another time

    So for me, i have had all of these factors affect me from a family history of eating disorders to dealing with depression.

    So what are the signs of binge eating disorder? Below are the most common signs of binge eating from both medical literature and what i personally have experienced:

    • Eating much faster than normal during a binge
    • Eating until you feel uncomfortably full and beyond
    • Eating a large amount of food when you’re not hungry
    • Eating alone or secretly because you’re embarrassed about the amount of food you’re consuming
    • Having feelings of guilt, shame or disgust after binge eating
    • People who regularly eat this way are likely to have a binge eating disorder.

    What happens during a binge:

    • Binges are often planned in advance and the person may buy “special” binge foods.
      Sometimes, a person will describe being in a “dazed state” during a binge – particularly
    • Binges at night – and not being able to remember what they ate.
      The person often feels they have no control over their eating.
    • After a binge a person can feel overwhelmed and have symptoms similar to panic attack

    Getting help! Guys this is probably the main reason you’re here and is the most important, so let’s go over what the NHS has recommended:

    Now remember guys If you occasionally binge eat, it doesn’t necessarily mean you have a binge eating disorder. Can can mean you just need to make sure your nutrition is good to help reduce incidence.  

    But see your GP if you binge regularly, particularly if it’s affecting your physical and/or mental health. With the right treatment and support, most people get better.
    Beat is a UK-based charity that provides help and support for people with eating disorders.

    You can contact them either by phone or email:
    helpline for adults – 0808 801 0677 (email: help@b-eat.co.uk)
    helpline for young people (under 25) – 0808 801 0711 (email: fyp@b-eat.co.uk)
    The helplines are open Monday to Wednesday, 1pm to 4pm and Thursday and Friday, 10am to 1pm.
    You can also find out more about Beat’s support services.

    Treating binge eating

    So what are the The main treatments for binge eating:

    • self-help programmes – this may be individually, using a book or online course, or as part of a self-help support group or visiting our website 🙂
    • guided self-help (self-help supervised by regular contact with a professional)
      specialist group intervention
    • individual (one-to-one) psychological therapy
    • medication called selective serotonin re-uptake inhibitors (SSRIs)

    What causes binge eating?
    Okay unlike a lot of disorder it’s still not clear what causes binge eating, but, like most eating disorders, it’s seen as a way of coping with feelings of unhappiness and low self-esteem.
    Factors that may increase your risk of binge eating include:

    • having low self-esteem and a lack of confidence
    • depression or anxiety
    • feelings of stress, anger, boredom or loneliness
    • dissatisfaction with your body and feeling under pressure to be thin
    • stressful or traumatic events in your past
    • having a family history of eating disorders

    One big factor can be result of following a strict diet, particularly if you skipped meals, cut out certain foods and didn’t eat enough food. These are unhealthy ways to lose weight and may mean you’re more likely to binge at another time. So more healthy way to get lean vist out transformation workout program.  

    Who’s affected
    NOW there is a common misconception that binge eating only affect women but anyone can be affected by binge eating disorder, although it’s slightly more common in women than men.
    Binge eating disorder tends to first develop during early adulthood, but many people don’t seek help until they’re in their 30s or 40s.
    It’s estimated that you have a 1 in 30 to 1 in 50 chance of developing binge eating disorder at some point in life.

    Health risks of binge eating
    Binge eating is often associated with serious psychological problems, including depression and anxiety which may get worse if you continue to binge eat.
    Weight gain is a common physical effect of binge eating, which can lead to obesity. Being obese puts you at risk of getting a number of serious physical health problems, including:

    • High cholesterol and high blood pressure
    • Diabetes
    • Obesity
    • Osteoarthritis
    • Some types of cancer – such as breast cancer and bowel cancer

    [Reference from NHS]

    So what do you guys think? What your experience with binge eating and how did u beat it? Leave your interesting comments below and let’s have a discussion.

  • Fact or Fiction?: Feed a Cold or should you Starve a Fever

    So for the last few days I’ve been feeling a bit under the weather, and when it comes to how much we should be eating there are two camps:

    • The first being you need to eat less and starve the fever
    • The second being eat more calories and feed our body

    This saying has been traced to a 1574 dictionary by John Withals, which noted that “fasting is a great remedy of fever.” The belief is that eating food may help the body generate warmth during a “cold” and that avoiding food may help it cool down when overheated.
    But recent medical science says the old saw is wrong. It should be “feed a cold, feed a fever.”

    Let’s take colds first. When your body fights an illness it needs energy, so eating healthy food is helpful. Eating can also help the body generate heat—although wearing an extra layer of clothes or slipping into bed can keep you warm, too. There’s no need to overeat, however. The body is quick to turn recently digested food into energy, and it’s also efficient at converting stored energy in fat.

    The reasons to eat for fever are more interesting. Fever is part of the immune system’s attempt to beat the bugs. It raises body temperature, which increases metabolism and results in more calories burned; for each degree of temperature rise, the energy demand increases further. So taking in calories becomes important.

    Even more crucial is drinking. Fever dehydrates your system, in part through increased sweating from that elevated temperature. Replacing fluids is therefore critical to helping the body battle the infection. The same is true for combating colds. “You have to make yourself drink fluids, even though all you want to do is collapse,” says William Schaffner, chair of the Department of Preventive Medicine at Vanderbilt University School of Medicine.

    Dehydration also makes mucus in the nose, throat and lungs dry up, which can then clog sinuses and respiratory tubes. When mucus hardens it becomes more difficult to cough, Schaffner notes, which is our way of trying to expel mucus and the germs it contains. Staying hydrated helps keep the mucus running, which, even though it may be disgusting, is one of our natural defenses.

    The challenge, of course, is that when you’re sick you may not feel much like drinking and even less like eating. Loss of appetite is common, and might be part of the body’s attempt to focus its energy on pounding the pathogens. Given the wisdom noted above, Schaffner says, don’t force yourself to eat if you don’t feel like it. “But drink,” he adds. “It’s the liquids that are important.” Avoid caffeine and alcohol. Caffeine enhances dehydration. So does alcohol, and it is also a depressant, holding us down.

    Bowl of clear chicken soup with noodle and vegetables

    What about some other common conceptions for beating colds and fevers, such as eating chicken soup? Chicken soup doesn’t possess any magic ingredients, but it has calories as well as the all-important liquids again. The warm vapor rising from the bowl can also moisten and loosen dried mucus. The same goes for vapor from hot tea, with or without lemon or honey. Taking a hot shower can soften mucus, too—and if you dare, you can get rid of it by gently blowing your nose one nostril at a time while you’re in there.

    Supplements are dubious at best. The data from studies about taking vitamin C are inconclusive, as they are for zinc. Solid studies of echinacea show no benefit. If there’s any positive effect at all from any of these compounds, it is very small, Schaffner concludes. Over-the-counter remedies may or may not help, but that’s a whole ‘nother story. They can relieve symptoms but they do not kill off viruses or bacteria. Cold and fever germs usually run their course, and the immune system eventually gets the upper hand. In the meantime, drink drink drink. And sleep as much as you can, to give your body the rest it needs to fight the good fight.

     

    Below is a few examples of food that you should be eating to feel better:

    So the main thing to keep in mind, is that when your feeling ill is to give your body time to rest and recover. When it comes to food intake, keep is wholesome and try not to go over board. Personally I’ll rather make sure my body gets the calories it needs then stave my fever out, since it’ll lead to a faster recovery. so what do you guys think? when your feeling ill what do you do? Leave your interesting comments below and lets have a discussion.

  • Is lack of sleep making you sick and making you fat?

    Is lack of sleep making you sick and making you fat?

    Sleep is one of those thing that the more you chance it, the less likely you are to achieve it!! Which can be very stressful and many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. But did you know that sleep deprivation can also have profound consequences on your physical health? One in three of us suffers from poor sleep, with stress, computers and taking work home often blamed.
    However, the cost of all those sleepless nights is more than just bad moods and a lack of focus.
    Regular poor sleep puts you at risk of serious medical conditions, including;

    • Obesity
    • Heart disease
    • Diabetes
    • Mental health issues
    • High blood pressure
    • Sex drive and fertility issues
    • Statistically speaking it shortens your life expectancy
      So it’s very clear that a solid night’s sleep is essential for a long and healthy life.

    So how much sleep do we need to keep healthy?

    Studies so that most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less. Personally i find i need a bit more with around 9-10 hr making me feel at my best. What matters is that you find out how much sleep you need and then try to achieve it. Again just like all you guys, I can understand that in the real world it might not always be possible, but do try your best!  As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep. A variety of factors can cause poor sleep, including health conditions such as sleep apnoea. But in most cases, it’s due to bad sleeping habits.

    So what happens if I don’t sleep?

    The most common signs of lack of sleep is fatigue, short temper (#triggered) and lack of focus that often follow a poor night’s sleep. Now remember guys the occasional night without sleep makes you feel tired and irritable the next day, but it won’t harm your health.
    However after several sleepless nights, the mental effects become more serious. Your brain will fog, making it difficult to concentrate, make decisions lead to confusion. You’ll start to feel down, which can lead to symptoms similar to that of clinical depression and may fall asleep during the day. Your risk of injury and accidents at home, work and on the road also increases.

    Driving while dealing with lack of sleep can be worse than drink driving!

    Okay guys, driving when tired is a very serious thing, studies have shown that it can be worse than drink driving, lack of sleep impairs cognitive ability. So please, if u don’t feel well enough to drive, take a cab or public transport!

    Here are seven ways in which a good night’s sleep can boost your health:

    1. Sleep boosts immunity
      If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so you’re less able to fend off bugs. So sleep is the time the body needs to undergo a lot of its immunes functions, similar to when you pc runs diagnostic in safe mode!
    2. Sleep can slim you
      Sleeping less may mean you put on weight! Studies have shown that people who sleep less than seven hours a day tend to gain more weight and have a higher risk of becoming obese than those who get seven hours of slumber.
      It’s believed to be because sleep-deprived people have reduced levels of leptin (the chemical that makes you feel full) and increased levels of ghrelin (the hunger-stimulating hormone). These hormones are involved in the body signalling its full and when it’s hungry!
    3. Sleep boosts mental wellbeing
      Given that a single sleepless night can make you irritable and moody the following day, it’s not surprising that chronic sleep debt may lead to long-term mood disorders like depression and anxiety. When people with anxiety or depression were surveyed to calculate their sleeping habits, it turned out that most of them slept for less than six hours a night. So sleep is the time the brain needs to rest and undergo mental processing!
    4. Sleep prevents diabetes
      Studies have suggested that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes.
      It seems that missing out on deep sleep may lead to type 2 diabetes by changing the way the body processes glucose – the high-energy carbohydrate that cells use for fuel. This combined with the disruption of leptin and ghrelin levels can cause overeating, causing weight gain.
    5. Sleep increases sex drive
      Men and women who don’t get enough quality sleep have lower libidos and less of an interest in sex, research shows.
      Men who suffer from sleep apnoea – a disorder in which breathing difficulties lead to interrupted sleep – also tend to have lower testosterone levels, which can lower libido. So to help your love life, by getting some nice sleep!
    6. Sleep wards off heart disease
      Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.
    7. Sleep increases fertility
      Difficulty conceiving a baby has been claimed as one of the effects of sleep deprivation, in both men and women. Apparently, regular sleep disruptions can cause trouble conceiving by reducing the secretion of reproductive hormones.

    So we know it’s important but how do you catch up on lost sleep?

    If you don’t get enough sleep, there’s only one way to compensate – that’s right, by getting more sleep. It won’t happen with a single early night. If you’ve had months of restricted sleep, you’ll have built up a significant sleep debt, so expect recovery to take several weeks. Starting on a weekend, try to add on an extra hour or two of sleep a night. The way to do this is to go to bed when you’re tired, and allow your body to wake you in the morning (no alarm clocks allowed!). Expect to sleep for upwards of 10 hours a night at first. After a while, the amount of time you sleep will gradually decrease to a normal level.

    Late night thinker?

    Like a lot of people i think A LOT! Especially when it comes time to sleep, so what i found can can really help is keeping a notebook near my bed, so i can write down anything that’s on my mind and save it for tomorrow, when i can tackle it fully refreshed!   

    Energy Drinks and caffeine

    Don’t rely on caffeine or energy drinks as a short-term pick-me-up. They may boost your energy and concentration temporarily, but can disrupt your sleep patterns even further in the long term.

    So hopefully this will help you get a nice night’s sleep and help you guys live a healthier life. So what do you guys think? How much sleep do you need? What helps you sleep? Post your interesting comments below and let’s have a discussion!   

  • Beginners Guide to Meal Preperation

    Fail to prepare, prepare to fail!

    To ensure that you stay on track with your nutrition plan make sure that you always have plenty of healthy options on hand. Food preparation is not just for the athletes and fitness models, but it’s something that we should also get in the habit of since it help us manage our food intake, making sure that we don’t go overboard.

    Knowing exactly what extra ingredients are in that take away dish or how much fat/sugar there is, can go a long way toward helping keep your calories in check and your macros in line with your goals.

    In fact, scientific research from Johns Hopkins University found that subjects who cooked their own dinner six to seven times a week consumed fewer calories, fat, and sugar on an average day compared with those who only cooked dinner once a week or less.

    Having your food ready to eat when hunger hits will also keep you from going on a binge on snacks, takeaway or prepackaged convenience food. As both a scientist and an fitness specialist, I not only encourage my clients to organise their meal prep in advance—I also practice what I preach.

    Here are my top tips for keeping your menus on track and your body adequately fuelled.

    Tip 1: Organise your meals

    Plan on eating about every two to three hours, with or three main meals (breakfast, lunch, and dinner) and snacks in between. Organise each meal around a quality protein (chicken, fish, or beef), a complex carbohydrates (sweet potatoes, brown rice, or fresh steamed vegetables), and some healthy fats (avocado, olive oil, nuts, etc.).

    Tip 2: Go shopping prepared

    Making sure you have a shopping list in hand with all your necessities. Now a day you can use you mobile phone to make notes or even get an app like AnyList, which allows you to easily share your must- gets with your spouse or roommates so everyone knows what you need. Some basic to keep on hand: canned foods like tuna and beans, frozen veggies to use in a pinch, and brown-rice pasta.

    Tips 3: Experiment and get creative

    Experiment with low- salt, low-sugar seasonings (remember some mixed seasoning have a tonne of sugar so check the label), such as turmeric, sesame seeds, or spice blends. Try mixing different veggies together (onions and mushrooms, tomatoes and bell peppers) to add colour and variety. Use flavoured vinegar and hot sauces, but be careful of added sugars, and look for hidden sources such as high- fructose corn syrup and artificial additives.

    Tip 4: Measure out your portion for each meal

    Remember to weigh and measure your food to keep your serving sizes on point and to ensure your macro-nutrients meet your needs. Try aiming for three to five ounces of protein, 1⁄2 to 1 cup of complex carbohydrates, and 1⁄2 to 1 tbsp of healthy fats, like olive oil or coconut oil, per meal. Pack up fare in easy-to- transport containers and use food-cooler bags to keep your stash safe.

    Tip 5: Get yourself a good container

    Having a good container can make your life and eating so much better. Depending on what you have available you might need to get yourself a thomoflank, which will help keep your food nice a warm when it comes time to eat, or if you’re putting your food in the fridge (maybe at work) than make sure it has a good seal, so it won’t leak in transit. Don’t forget you might need to take a fork and spoon with you.

    Tip 6: Stay Prepared

    Remember that things might not go according to plan so keep some emergency healthy snacks on hand. These can include a shaker cup with some quality whey/casein protein powder in a plastic baggie (just add water or low-fat milk or almond milk when you’re ready to sip), some mixed nuts and fruit, or a few quality high-protein energy bars (remember to check the label since lots of protein bars are full of sugar and fat).

    Tip 7: Keep a Drink bottle With you

    Buying water from the shop cost more then buy fuel for your car!!! That’s right, we as a people spend a lot of money on buying bottled water when we can get it for free from a drink tap, so why not bring your won drink bottle that you can fill up at the work place kitchen. It’ll save you money, help you control your appetite and keep you hydrated!

    So what do you guys think? What tips would you give someone when it comes to food prep? Leave your interesting comments below and let’s have a discussion.

  • Is the mass i gained from taking Creatine just water?

    Hey guys,

    Danny here, I just got asked a interesting question the other day and thought I’d write a quick piece on it.

    So for you guys who are taking the supplement creatine probably noticed that your body weight has gone up as well as your muscle look and feel more fuller, logic tells you that the weight gain is almost all water.

    That may be largely true after you first begin taking it, but even then, the increase in weight appears to be proportional to the total weight gained. Remember guys that muscle is around 75% water, so if you put on say 10 pounds from using creatine, about 7.5 pounds of that is water.

    When it comes to creatine it does cause cellular volumization and that’s an important determinant of protein breakdown and protein synthesis in skeletal muscle (and other cell types, too). Working out turns on protein synthesis while simultaneously breaking down protein, but creatine shifts the balance towards protein synthesis.

    Yes, creatine supplies an extra phosphate group to help regenerate ATP during high-intensity contractions, but cell volumization is an even more important cause of creatine’s muscle-building effect.

    Long-term use is a slightly different scenario because that’s when creatine increases fat-free mass without a concomitant increase in total body water. Muscle fiber diameter goes up, along with strength, so long-term effects appear to be caused largely by increased muscle mass.

    What Creatine Product is right?

    First of all make sure it’s from a reputable company. Remember supplements are Not FDA checked so don’t go buying supplement from so dodgy drug store or warehouse! When it comes to what type, simple creatine monohydrate is fine. Dosages wise, about 3-5 grams pre workout is good (follow the instruction on the label). One last thing remember to keep hydrated to prevent cramps or stomach issues!

    So what do you guys think? Do you guys take Creatine? If so what type? And what was your experience like, leave your interesting comments blow and lets have a discussion.

  • New Year’s Resolution Top 10 Tips On How To Do It Right

    It’s that time of the year, we done with 2016 and now we are welcoming 2017 and it is an opportunity for us to reflect on our past success and challenges. It will also be the time of year where lots of us will be making new year’s resolution and one of the biggest will be get healthy, maybe to lose weight, quit smoking or drink less – but what’s the best way to stick to it?

    Now new years resolution can be hit and miss but studies and psychologists have found we’re more likely to succeed if we break our resolution into smaller goals that are specific, measurable and time-based. So let’s go over the top 10:


    Top 10 Goal-setting tips

    1. Make only one resolution. OK guys I know there will be the temptation to want to much but you have greater chances of success when you channel energy into changing just one aspect of your behaviour.Look for internal desire/wants to drive you.
    2. External factors such as it being new years can be useful as a trigger but will fade as times goes by, this is one of the main reason that so many people fail to keep their resolution/goal. So look for the reason why you want to get healthy and it’ll drive not just for the next few weeks, but for the whole year!
    3. Avoid previous resolutions. Deciding to revisit a past resolution sets you up for frustration and disappointment, so to help you keep a positive mindset try focusing on something new .
    4. Don’t run with the crowd and go with the usual resolutions. Instead think about what you really want out of life and what is important to you.
    5. Break your goal into a series of steps, focusing on creating sub-goals that are concrete, measurable and time-based. This will help you keep focused and but achieving smaller goal will help you reward yourself and keep going to the next sub-goal.
    6. Tell your friends and family about your goals. You’re more likely to get support and want to avoid failure. But be careful, not everyone will support your goals, maybe due to their own failures they are unable to see what possible. So create a support group of other positive people and work together.
    7. To stay motivated, make a checklist of how achieving your resolution will help you. Remember having the smaller goals will help you keep track!
    8. Give yourself a small reward whenever you achieve a subgoal, which will help to motivate you and give you  a sense of progress. But remember rewards does not have to be a binge of food or drink, but something more positive like some new gym clothes!
    9. Make your plans and progress concrete by keeping a handwritten journal, completing a computer spreadsheet or covering a notice board with graphs or pictures. Remember visual cues can help you keep on track!
    10. Expect to revert to your old habits from time to time. Treat any failure as a temporary setback rather than a reason to give up altogether. Remember success is never straight road and the ability to bounce back is keep, so keep moving forwards!

    So what do you guys think? what new years resolution will you be setting for yourself? what tips do you use to keep on track? Let us know and lets have conversation below.