Tag Archives: diet

Unleash The Power Of The Female Brain | Book Review

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Unleash the power of the female brainThe brain is probably the most underrated organ and the one that is most taken advantage of. Yet everything we do affects our brain.

Renowned neuropsychiatrist and best selling author Dr Daniel G. Amen has written a comprehensive guide to the female brain. The amount of stuff I learned was amazing. The book says that all is needed is 12 hours to a radical new you, and I agree with their claim. I have already made changes in my life because of this book.

Dr Amen has based this breakthrough guide on research from his clinical practice. The book has pictures of brain scans throughout. These brain scans are ‘before’ and ‘after’, like make-overs for the brain. The book is a health guide that every women should read because, as Dr Amen says, “success in everything you do starts with a healthy brain.”

Dr Amen also talks you through harnessing the strengths of the female brain and overcoming the vulnerabilities. He tells you what to eat, and what not to, how to control your cravings, how to sooth your brain and even how to prepare for pregnancy and raising your children in a brain-healthy way.

This book put my diet under the microscope and made me realise that all of the stress I have been under, and my habit of craving junk food is stopping me achieving my full potential. Although sometimes Dr Amen came across as (only slightly) preachy. No one can be a saint all the time and I still believe that a little bit of what you fancy won’t do you any harm. Despite this I could rave on and on about the book, but I won’t; I will just say that it is a must read. I will be reading it again. It certainly did change my life and make me appreciate my brain.

Unleash the Power of the Female Brain: Supercharging yours for better health, energy, mood, focus and sex

This is how the book breaks down:

1. FALL IN LOVE WITH YOUR FEMALE BRAIN: Care About Your Brain More than Any Other Body Part
Hour 1 Exercise – Boost brain envy – Hang anchor images of why you want to have a healthier brain

2. HARNESS THE UNIQUE STRENGTHS OF THE FEMALE BRAIN: Use Your Intuition, Collaboration, Empathy, Self-Control, and a Little Worry to Give Yourself a Great Advantage
Hour 2 Exercise – Recruit Your Team and Make Your Worries Work for You – this is what I would call a form of the Serenity Prayer which is a consistent go-to in my life

3. ADOPT THE AMEN CLINICS’ METHOD FOR OPTIMIZING THE FEMALE BRAIN:: Know Your Brain, Important Numbers, and the Four Circles for Ultimate Success
Hour 3 Exercise – Get Assessed: CBC and on Amen’s website (SPECT optional)

4. BALANCE YOUR HORMONES TO BOOST THE FEMALE BRAIN
Part One: Balance Estrogen, Progesterone, and Testosterone
Part Two: Balance Thyroid, Cortisol, DHEA, and Insulin
Hour 4 Exercise – Take the Hormone Questionnaires and Inventory Your Healthy and Unhealthy Hormone Habits

5. FEED THE FEMALE BRAIN: Flatten Your Tummy and Boost Brain Reserves by Healing Your Gut and Eating Brain-Healthy Superfoods – Treat Food as a Drug because it is one
Hour 5 Exercise – Provide Therapy for your Kitchen (Food/Diet)

6. SOOTHE THE FEMALE BRAIN: Put an End to Anxiety, Worry, Depression, and Perfectionism
Hour 6 Exercise – Get ANT Therapy and Answer the Work’s Four Questions

7. GET CONTROL OF THE FEMALE BRAIN: Conquer Cravings, Weight Issues, and Addictions
Hour 7 Exercise – Embrace Your Failures (Turn bad days into good data)

8. UNDERSTAND ADD AND THE FEMALE BRAIN: Learn to Treat the Hyperactive “Boys'” Condition That Ruins Female Lives
Hour 8 Exercise – Know Your Focus and Energy Robbers and Boosters

9. BE BEAUTIFUL ON THE INSIDE AND OUT: Learn Strategies to Help Your Brain and Body Look Amazing – Stop the Negative Chatter and Make a Plan to Look and Feel Amazing
Hour 9 Exercise – Get a Massage and Enjoy a Sauna

10. UNDERSTAND SEX AND THE FEMALE BRAIN: Optimize Your Brain for Greater Pleasure, Deeper Relationships, and Lasting Love
Hour 10 Exercise – Be the Director of Your Pleasure

11. GET YOUR BRAIN READY FOR BABIES AND CARING FOR THEIR BRAINS ONCE THEY’RE HERE: Prepare for Pregnancy – and Unleash the Power of Your Daughters’ Brains
Hour 11 Exercise – Indulge in Special Time

12. CHANGE YOUR FEMALE BRAIN, CHANGE THE WORLD: Realize That It’s Not About You – It’s About Generations of You
Hour 12 Exercise – Create Your Own Genius Network

APPENDIX A; NATURAL SUPPLEMENTS TO HELP YOU UNLEASH THE POWER OF YOUR FEMALE BRAIN

Liz Earle’s Spring Detox Tips

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Liz Earle’s Detox Tips

When I was first told that fasting on a fruit only diet would give me more energy, or that giving up some of my favourite foods and cups of coffee would leave my skin glowing, I was skeptical. But the principals of detoxification are based on traditional “cures” practiced by European naturopaths for centuries. Giving up certain foods, or existing on fruit alone for twenty-four hours, is not hard, especially when the benefits are so great. I now give my system a regular detox boost, even if it is only over the weekend. A short detox programme is a great way to feel more energised and refreshed. It is the perfect way to revitalise the body, renew energy levels and restore glowing skin and when you have finished you will feel far fitter and healthier and motivated not to return to bad habits.

 

Better Breakfasts

 

Starting with a healthy breakfast is not only the best way to boost energy levels for the day ahead, but is an easy, positive and delicious daily start to a new you. Refined sugars, found in most breakfast cereals, are the first thing I give up if I’m embarking on a health spring-clean and cutting them out gives me far more sustained energy throughout the day. On cold winter mornings, I switch to a bowl of porridge made with water and sweetened with honey, complete with a sprinkling of sunflower seeds. Or if I’m craving for something fresh, I opt for chopped fruit and berries with a dollop of natural yoghurt. You also can’t beat a protein-packed organic boiled egg that also contains useful vitamins A, B-complex and E, as well as minerals such as zinc, served up with toasted wholemeal soldiers and a glass of orange juice (vitamin C will help increase your uptake of iron from the egg yolk).

 

 

Midday Meals

 

Not only is eating soup (of any kind) a good way to get various vitamins and vegetable fibre in a simple, healthy way, it’s also been proven to help shed a few pounds. This is because when food and water are finely mixed to make soup, they enter the stomach together and stay held in a homogenised state as they pass through our intestines. The increased volume of water and semi-solid food then stays in our system for longer than if we were eating food and drinking liquid separately, so we feel fuller for longer. According to researchers at Nottingham University, this means we are much less likely to over-eat. This is especially true of whizzed-up blended soups which reduce hunger-pangs the most due to this homogenisation effect. Never more useful than at this time of year, I’m swapping lunchtime sandwiches for a simple home-made soup and even pop mine into a thermos if I’m out and about, so I don’t miss out on the health and beauty benefits.

 

 

 

Winding Down

 

If a little overindulgence has left you feeling a little ‘liverish’, you might like to try a ‘liver wrap’  – a simple but highly effective way to stimulate the detoxification process in the liver. You will need: A hot water bottle, a flannel and a small fluffy towel. Wearing just a dressing gown, gather everything together and lie down somewhere comfortable. Start by applying the cold damp flannel to the right-hand side of your body just beneath the ribcage to cover the liver area. The coldness felt by the skin briefly lowers the temperature of the tissues beneath and your body’s reflexes respond by increasing circulation in that area. Next, place a really warm hot water bottle on top of the damp flannel to retain moisture and stimulate the autonomic nervous system. This in turn boosts blood flow to the liver and supports its detoxification activity. Cover the hot water bottle with a soft towel and rest on a sofa or go to bed. This is a useful therapeutic treatment to carry out at bedtime and you can even fall asleep with the hot water bottle in place. Otherwise, simply put your feet up and rest for 30 minutes (the longer the better).  Three things to love about the liver wrap – it’s inexpensive, simple and it works.

 

Follow @LizEarleMe on Twitter for more tips on wellbeing. You can buy Liz Earle products at Boots.

 

Get Front Row Ready with Dr. Dukan’s ‘Fashion Week Bento Box’ Recipes.

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FOOD FIT FOR A FASHIONISTA

Get Front Row Ready with Dr. Dukan’s ‘Fashion Week Bento Box’ Recipe Collection


As models and journalists from across the globe get ready to hotfoot it from show to show and grab a quick lunch on the go at London Fashion Week, Dr. Dukan helps you stay in shape with a runway-ready Bento Box selection – bang on trend, delicious and diet-friendly!

So if you’re looking to achieve a slimmer silhouette and confidently channel next season’s styles, make sure you get the look you desire with these Asian inspired recipe ideas: Salmon Temaki, Sweet and Sour Rolls, Thai Style Noodle Salad and Little Chocolate and Matcha Cream Cakes. It’s fashion-forward food for fashion-ready bodies!

Thanks to Dr. Dukan – the man behind the plan – we can enjoy healthy food packed with goodness and flavour as well as designer looks and still lose those extra inches in fashionably fast time. Hailing an “eat as much as you want” policy with an extensive list of over 100 approved foods to choose from, the Dukan Diet can help you successfully shift those unwanted pounds without going hungry or missing out.

Please see Dr. Dukan’s “Fashion Week Bento Box” recipes below, which are ideal for the Cruise phase and for the PV days (protein and vegetable).

Salmon Temaki
1 serving
Preparation time: 5 min



1 fresh salmon fillet or 1 slice of smoked salmon
1 nori (seaweed) sheets, cut in half
1 tsp of Dijon mustard
1 tsp of low fat fromage frais


·     Cut the salmon in squares.
·     Mix the mustard with fromage frais (add more according to taste).
·     Mix the salmon with sauce and spread on 1 nori sheet, then roll it.


* Tip: you can add some cucumber sticks or other greens in each Temaki.

* Health Benefits: Salmon is full of Omega 3, and the seaweed is full of nutritional vitamins.


Sweet and Sour Rolls with Goji Berry Jam

1 serving
Preparation time: 5 min
Cooking time: 10 min



For the jam:
Can be refrigerated for up to 4 days

5 tbsp of Goji berries • water (enough to cover the berries)
1 tbsp liquid sweetener (or more to taste)
1 tsp of agar-agar powder
1 tsp lemon juice
2 tsp strawberry flavouring

·     Pour Goji berries into a small nonstick saucepan and cover them with water.
·     Add the liquid sweetener and lemon juice then bring to the boil.
·     Finally, add the agar-agar, mix thoroughly then leave to simmer for 7 minutes, constantly stirring the                            mixture as to prevent it from burning and sticking to the pan (add a little water if necessary).
·     When cooked, the berries must be inflated and caramelised
·     Place jam in a glass jar (it will keep for several days in the fridge).

For the paste:
30 g corn flour
1 tbsp skimmed milk powder
100 g low fat fromage frais or Quark
1 egg
30 g of baking powder or dried yeast


·      Mix all the ingredients together
·      Spread on to on a non-stick foil and bake it until brown at 180° C.
·      When cold, spread some Goji berry jam on it, add some turkey slices and a few salad leaves. Roll it and                      then cut into small pieces.

* Health Benefits: Goji Berries are a great source of antioxidants

Thai Style Noodle Salad

1 serving
Preparation time: 10 minutes
Cooking time: 10 minutes


½ pack of shirataki noodles
Chopped fresh coriander
1 chicken breast
1 tbsp of low fat cream
1 drop of coconut flavouring (optional)
2 pinches of curry powder
1 tsp of sesame seeds
1 tbsp of soya sauce
1 tsp of rice vinegar (mirin)
1 or 2 pieces of steamed broccoli, chopped


·     Cook the shirataki noodles in boiling water for five minutes and then rinse them with cold water.  Leave              aside for later.
·     Cut the chicken breast in small pieces and cook it with low fat cream, curry powder and coconut
flavouring.  Let it cool.
·     Prepare the sauce by mixing soya sauce, rice vinegar, coriander and sesame seeds.
·     Add the chicken pieces to the shirataki noodles, add the steamed broccoli and pour the sauce over.

* Shirataki Noodles are calorie free and low in carbohydrates!


Little Chocolate and Matcha Cream Cakes

6 serving (two little pieces of cake for your dessert)
Preparation time: 30 minutes
Cooking time: 10 minutes



For the biscuit:

4 eggs
2 tsp of corn flour
2 tsp of baking powder
2 tbsp of sweetener
1tbsp of low fat sugar free cocoa powder


For the Matcha cream:

200ml of skimmed milk
1 tsp of corn flour
1 tsp of Matcha powder
1 egg
3 sheets of gelatine
2 tbsp of sweetener

·      Separate the egg yolks from the whites, and put the egg whites in a large mixing bowl. Beat them at              high speed until stiff peaks form. In another bowl, mix the egg yolks with the sweetener, corn flour                baking powder and cocoa powder. Gently whisk in the egg whites. Mix everything well using a metal               whisk. Pour the mixture into a medium-sized square cake baking tin and bake for 10 mins, at 180° C in a                 pre-heated oven.

·      When the biscuit is done, put it in the fridge to cool.
·      Place the gelatine sheets into a mixing bowl with cold water and leave for 5 mins.
·      In another mixing bowl, combine the egg, corn flour and sweetener.
·      In a small saucepan, warm up the milk and add the Matcha powder.
·      Next, take the gelatin leaves, squeeze out the excess water and add them to the warm milk. Mix well to               make sure the gelatine is dissolved completely.
·      Slowly pour the warm milk over your egg mixture, mixing constantly. Pour the mixture back into the       saucepan and let it cook on a medium heat. You must continue to mix the cream and make sure it cooks        on a medium temperature.
·      After 5-6 mins the cream should start to thicken. Pour it into a mixing bowl and leave it in the fridge to               cool. In 1-2 hours, when the cream has cooled, you can start assembling the cake.
·      Cut the biscuit lengthwise in the middle and spread out the cream in the middle. Leave the cake in the               fridge over night.
·     Cut some little squares of this cake for your fashion week bento box!


* Top tip: Handbag staples for those on the go, during London Fashion Week, are Goji berries, Dukan Diet Oat Bran Bars, bottled water and Dukan Diet Oat Bran Biscuits!

Men’s Fitness deputy editor builds the body of an elite athlete in just 12 weeks

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As the world’s greatest athletes are winning gold to compete in the biggest sports spectacle on the planet, it’s easy to think that getting the body of an elite Olympian requires being blessed with great genes and dedicating every waking hour to exhausting training and sticking to super-strict diets.

But you’d be wrong. Men’s Fitness magazine, the UK’s best-selling fitness title, has proved that it practices what it preaches by putting one of its writers on the cover of the magazine following a 12-week body transformation challenge that saw him change his physique from an out-of-shape journalist into one that wouldn’t be out of place in the Olympic Village.

In the September issue, on shelves now, the magazine’s deputy editor Joe Warner proves smart training and sensible eating it all it takes to completely change the way you look in as little as 12 weeks.

Training for just one hour four times per week, Joe lost 8kg of fat – the equivalent to 16 large packets of butter – while building 10kg of lean muscle mass to build a body worthy of gracing the cover of Men’s Fitness magazine.

‘After turning 30 I decided to see whether I could get into the best shape I have ever been in,’ says Joe Warner. ‘I am just an average guy with a busy 9-to-5 desk job but I wanted to discover for myself how far I could push myself to achieve the “elite athlete” physique I’ve always wanted. By training right and eating well I burned off my belly and built a proper six-pack. If I can do it, anyone can.’

‘Joe has proved that training hard and eating healthily is all you need to do to transform your body into one that can grace the cover of the UK’s best-selling fitness magazine,’ said Nick Mitchell, founder of Ultimate Performance Fitness who oversaw Joe’s 12-week challenge. ‘A smart training plan, executed with 100% effort, really is the best, and most effective, way to build the body you’ve always wanted.’

Kate Middleton Tops Vanity Fair Best Dressed List

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Kate Middleton has Topped Vanity Fairs Best Dressed List again. Katie Nicholl has also written an in-depth story on the Duke and Duchess of Cambridge. According to Vanity Fair.

“There’s a happiness in the House of Windsor generally at the moment for the first time ever,” a royal pal tells Vanity Fair contributor Katie Nicholl in the September issue. “Charles and Camilla are genuinely happy. William is happy because Charles is troubled less, and he has Kate to share his future with,” the friend adds. And while the pair have dazzled Britain and Olympic watchers the globe over with their Games-related appearances—Kate’s fashionable turn in Christopher Kane at the opening ceremony only confirms her status atop the 2012 International Best-Dressed List—they innately prefer a life out of the spotlight, one categorized by homey activities like cooking and walking puppy Lupo three times per day. Nicholl gets their friends and those in their orbit talking for a those in their orbit talking for a blockbuster piece on Kate’s married life—revealing, among many other details, that:

Despite their lean physiques thanks to deerstalking, tennis, and Buckingham Palace swims, Will and Kate are foodies, and tuck in regularly to homemade roast chicken (Kate does the cooking and shopping, and employs no cook at their home on the Welsh island of Anglesey). They also own a sausage-maker (!) to make their own links, and for the holidays, Kate puts away jars of homemade strawberry jam and plum preserves to dole out as gifts. On the average day off, the pair just potter around, “making tea and toast,” per a family friend who recently swung by to find them living a simple home life on Anglesey.

They splash out for DVD box sets. Right now, the royal couple are obsessed with The Killing, which they recently devoured in a marathon session—and they often stay in to binge on various new series rather than hit up society events.

The duchess’s schedule requires up to five clothing changes per day. The rigorous outfit swapping attendant to royal protocol is said to stress out the duchess—not that the stress shows.

And even though the bill for her couture and jewels was printed in the tabloids with raised eyebrows earlier this year—$55,000 for six months of duties—Kate defrays the cost by bargain-shopping. The duchess also continues to decline the services of a royal dresser, preferring to personally shop for herself at chains like Topshop.

Gwyneth Paltrow chooses crack over canned food

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Gwyneth Paltrow chooses crack over canned food

Gwyneth Paltrow would rather “smoke crack” than eat unhealthy food.

The 38-year-old actress is well known for her unusual dietary habits, previously being on the extremely strict macrobiotic eating plans, she revealed she was not a fan of tinned snacks.

She said: “I’d rather smoke crack than eat cheese from a can.”

The ‘Iron Man’ star – who has her own cook book ‘My Father’s Daughter…’ – also revealed she wouldn’t take her kids to fast food restaurant McDonalds, but may find it difficult if they knew about the toys that come with some meals.

Gwyneth – who has two children, daughter Apple, seven, and son Moses, five, with her husband, Coldplay singer Chris Martin – added: “I take them to Pizza Express because I think that’s much healthier. Don’t tell them there are toys!”

However, not all of her habits are so positive, and she admits drinking wine is a favourite past time of hers.

She added: “I drink wine constantly while I’m cooking. Wine, either colour.”

Despite not being a fan of calorific treats from a can, Gwyneth has previously revealed she loves “well-made” cheese, and prefers it to chocolate.

She said: “OK, it may not be the healthiest of indulgences, but cheese, really beautiful, well-made cheese, has to be one of the best things on the planet. Give me a slice of Camembert over chocolate cake any day.”

On A Diet? Pancakes The Dukan Way.

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Pancake Power

On a diet? There’s no need to miss out this Shrove Tuesday or lose your resolve. Try Dr. Dukan’s Guilt-Free Galette!

If you’re watching your waistline this Pancake Day there’s no need to miss out. Dr Dukan –the man behind the plan– has created a revolutionary pancake recipe that’s fuss-free, fat-free and fast. Say hello to the Oat Bran Galette: it’s the modern day pancake that’s actually good for you!

Savoury or sweet, the Dukan Galette is a treat and a savvy solution to Shrove Tuesday. Dr. Dukan has developed a healthy pancake that can be eaten for breakfast, lunch or dinner… and not just on Pancake Day. Now that’s flipping marvellous!

Celebrate this year, with Dr Dukan’s “eat as much as you want” policy and an extensive list of over 100 approved foods to choose from. It’s the perfect way to shift those unwanted pounds without going hungry.

Oat Bran Galette Recipe
‘The Classic’
Serves 1
Ingredients
1.5 / 2 tbsp oat bran
1 egg white
1 tbsp quark
1 tbsp fromage frais

Top Tip! If you want a savoury Galette, try adding 175g of flaked tuna or smoked salmon to the beaten egg whites. For a sweet Galette, why not try adding almond extract or orange flower water. A simple store-cupboard solution!

For more information on the diet or to create your free personal weight-loss plan please visit www.dukandiet.co.uk

From a Muffin Top to a Skinny Muffin

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From a Muffin Top to a Skinny Muffin

By Alison Clark, independent nutritionist and spokesperson for Europe’s no 1 healthy eating plan, Eurodiet.co.uk,gives advice on how to get rid of a muffin top.

What is a muffin top?

According to the Oxford Dictionary a muffin top is “a roll of fat visible above the top of a pair of women’s tight-fitting low-waisted trousers”. You might also call it spare tyre, love handles or back roll but either way, what most of us want to know is why is it there and how can we get rid of it?

In some cases, the only risk from the over spilling of flesh above the waistline is one of sinning against fashion. However, for many more this excess fat could be a sign of central obesity, indicating a real risk to future health.

As we are often reminded, being overweight is bad for your health. What many people don’t realise is that carrying extra fat around the middle of your body can put you at an even higher risk. This is because there are two types of fat with different characteristics: the fat carried under the skin, called subcutaneous, and the fat stored around the tummy surrounding the organs, which is called visceral fat. Visceral fat is the most dangerous, significantly increasing your risk of type 2 diabetes, heart disease and high blood pressure.

How do I know if I am at risk?

Get to know your body! Apple shaped people store more fat around the middle than pear shaped. It’s a good idea to make a habit of measuring your waist circumference – see the table below for the key limits.

Increased risk

Very high risk

Women

80 cm or more

88 cm or more

Men

94 cm or more

102 cm or more

To measure your waist accurately, use a soft tape measure and aim for halfway between your hip bone and your lowest rib. If you’re not sure, measure just above your belly button – the important thing is to always measure the same place so that you can keep track of any changes.

What can I do about it?

The only way to reduce fat is to lose weight! The best way to do this is with a combination of a balanced diet and regular exercise and the good news is that shrinking that muffin top won’t be the only benefit of adopting a healthier lifestyle.

Eat plenty of fresh fruits and vegetables, aim for at least five different ones every day to ensure that your body gets all the vitamins, minerals and fibre it needs. If you prefer a little help and want to go on a diet, try a high protein diet such as Eurodiet.co.uk, they have revered engineered foods normally associated with high carbs into high protein such as bread, pasta and risotto. Base your meals on wholegrain starchy carbohydrates to make sure that you have plenty of energy throughout the day. Include lean meat and fish and try some alternative protein sources for a change such as pulses and eggs.. Make sure you also include low fat dairy products in your meals to get the calcium your bones need. Avoid fatty, sugary, fried and salty foods and drink plenty of water.

Finally, in order to have a healthy lifestyle and lose the love handles, you will need to exercise. Although targeting your stomach with sit ups or crunches will help to tone the muscles in that area, it will not specifically reduce abdominal fat – you need to lose weight from your whole body. Start with 30 minutes a day or moderate activity and build up from there. If you are not sure then speak to a personal trainer or gym staff who will be able to advise you on the best exercises for you.