Christmas is approaching fast and whilst it is always a season of indulgence, we will still want to look very good in our attires during this festive period. Losing weight has always been an issue for most of us because it requires discipline and a little effort on ourselves as ladies with activities such as exercise and diet control.
I have some tips that will help you come down without difficulty or following religiously a particular diet routine this special season. This is one period when we just have to look prettier and healthier which is why we have to take care of our body.
Over the years, I have come to realize that it is not all about making changes to our diets only that will help us lose some pounds, it is vital that you up the ante with a suitable fitness regime too. This is because the use of cardio can help you burn off fat that will result to weight loss. A lot of us forget to tone our muscles too which will help create a lean body that would give us that perfect curve we need when we put on an attire.
To stay in shape and good health this Christmas, there are so many weight loss supplements in the market. It is not every weight loss product that will help you which is the more reason you need to make a thorough research on the type of supplement you will use these few weeks before Christmas. Vitamin B can support your energy metabolism whilst the mineral chromium is going to support your maintenance of the normal blood sugar
Have you heard of portion control? This is very vital because you may be eating in a healthy manner but pilling a lot of food on your plate, this is not going to help you with weight loss. You should cut down the portion size of what you take to come down in weight and most importantly, you are eating your favourite meals but at a lower amount.
Water is very important in your weight loss routine these few weeks, during the warmer months we always tend to take more water, but as Christmas is drawing fast, and the cold weather is meeting us, a lot of us may not be drinking a lot of water. You should understand that drinking water not only keep your skin radiant and hydrated, it supports the maintenance of the body’s balance of fluid, and keep in check the calories because we often confuse hunger with thirst.
You should plan your meal if you have not been doing that, this is what would help us make an excellent choice in our eating habit. Late night meal should be avoided and we can learn to take up a combination of soluble and insoluble fibre which is an effective way to stay regular and avoid the bloated feeling that comes with constipation. Foods that are rich in fibre include mushrooms, oranges, raspberries, cabbage and broccoli to name a few.
Salt should be cut down in our diet because it contributes to bloating and edema. It is recommended that you stick to the 1500mg a day. Learn to stop putting salt on the table to add during meal time and also try and reduce the amount you make use of whilst cooking. You should run from ready meals because they are mostly laden with salt to give them flavour.
One thing you should learn to control is the temptation that comes in the form of pies, cakes, meat, drinks and chocolate treat. Instead of taking much of these indulgences, you can stock your home with vegetable, fruits, whole grain snacks that contain little calories and fat that will keep you not hungry for a long period. Do not forget a little work out is going to help you come down when you apply the above tips.
There’s certainly nothing wrong with a healthy dose of pressure in some aspects of our lives…if we didn’t have the pressure or incentives of deadlines, appointments or goals we’d all be stuck to our beds/sofas or the sun lounger It’s when ‘healthy’ pressure turns into stress and exhaustion that we have a serious problem and it’s a problem that needs attention. Even hearing the word stress can make us suddenly feel tense.
Though we are mostly educated and informed about the dangers of stress through public health, media and the educational sector, we still don’t seem to know when enough is enough. we push harder because we feel there we have no choice and that there is not enough time in the day. A lot of women seem to have forgotten how to use their ‘off’ switch. We really do try and have it all in life, the career the family the wardrobe, the social life ALL of it. All this comes at a price, a massive price to your health and price a on hindsight you wouldn’t be prepared to pay.
There’s a difference between feeling tired and feeling extremely exhausted and when you’ve been feeling that level of exhaustion for so long you’re in danger of suffering with burnout! Whatever it’s officially called, knowing the signs and symptoms and also how to recover from exhaustion will make a great difference to the way you feel, look and progress in life. Just because you’re very busy it doesn’t mean you’re going to be successful or produce the best quality of work if you feeling sapped of energy, when you get to this stage…something has GOT to give.
You may know someone who’s behaviour has become increasingly erratic and aggressive which is normally out of character for that person. Maybe someone has had the guts to comment on how abrasive or intense you are to be around recently. Some find that after working to a high standard and competently in their role they will gradually find that their job becomes a struggle, you may struggle to do tasks you’ve always done easily such as making decisions and a lack of motivation towards the job itself. You’re doing the job because you have to, because it pays the bills and you moan incessantly about your job to anyone who will listen.
Both occupational and organisational psychologists have extensively researched how you can know you are suffering from burnout, what causes it and how you can and will recover and avoid falling into the exhaustive trap all over again.
WHAT CAUSES BURNOUT?
According to the Mayo clinic you may be more likely to experience burnout if…
- You do not find time for a balance between your work life and your personal/social life: A time when you are laughing, smiling feeling relaxed and happy around the people you love. If you are constantly working and under stress where are the times and moments in your life when you get to experience these emotions that keep us sane and calm?
- Though it may sound like a luxury or trivial, we as humans always gravitate to rest and play for good reason. Forcing extra work and chores on yourself is a direct path to burn out. When we play and rest we are restoring our energy levels, which you can’t do if you’re constantly working and under pressure.
- You try to be everything to everyone all the time and not making time for yourself: This tends to be because to want to feel important and feel needed but you will not be much use to anyone if you continue as burn out leaves you exhausted and incapable of sticking to commitments and you may find you are cancelling social events and time with friends and family more often.
You work in a helping profession, such as health care, counselling or teaching: profession which can be emotionally draining and demanding on our energy levels.
You feel you have little or no control over your work
Your job is monotonous, unchallening and lacks stimulation to keep you excited and motivated.
HOW TO RECOVER FROM BURNOUT?
If you believe from what has been said in this article so far you are suffering from burn out then there is a way forward out of the feelings of exhaustion, apathy and unhappiness. First and foremost, speak to your gp and discuss your symptoms. If caught early it may be a case of talking it through and getting time off to recuperate. Though the very worse thing we could do is to ignore it and carry on pushing yourself too hard. If burnout is ignored it could lead to the following issues:
This may sound both worrying and extreme however there are small but very important changes that need to be made to avoid burnout turning burnout into irreversible long term physical or mental illnesses.
HOW TO RECOVER FROM BURNOUT?
Recovering from burnout is about focusing on looking after you,taking care of you and putting you first. It’s a time when you are allowed to be selfish as your long term health is at stake. When you are able to do this you are likely to become more useful and more pleasant to those around you. You’re moods will feel better and your level of motivation is likely to improve. It’s not necessary to do all the things suggested on the list but starting off with just one of the suggestions may start to make you feel more revitalized you can consider some of the other suggestions.
As well as the above suggestions it may be you need to talk it through either with someone you trust or with a health professional. Sitting alone in silence hoping it will go away or pushing yourself harder is an added strain that doesn’t help the situation. Take time to consider why you’ve become burnout and then start to make the changes to bring you back to life.
Source: Helpguide.org and Mayoclinic.com
Dig out the dumb bells, women are getting weaker and need to toughen up.
According to new research, our generation of humans isn’t as strong as our parents’ or grandparents’, and it’s more noticeable in women, who may struggle to complete basic physical tasks.
Our muscles have been getting weaker since around 1985, and our weight has been increasing.
But slim and overweight women are equally at risk, as neither has strong muscle supporting the spine. Good muscle tone supports the bones, reducing the risk of osteoporosis, fractures, arthritis and even general aches and back pain.
“In Western countries such as the UK, U.S. and Canada, muscular strength has hit a plateau and muscular endurance — the ability to repeatedly exert force, such as doing sit-ups — has declined by eight to 10 per cent since the Eighties,’ says fitness trends researcher Dr Grant Tomkinson, senior lecturer in health sciences at the University of South Australia.
Though Olympians Jessica Ennis and Victoria Pendleton have promoted the idea that girls need to focus more on being strong and fit, instead of aiming for thin, there’s still a worry among young women that too much exercise or weight training will make them look too muscly. (more…)
Us women have always battled the old waistline, but new findings show we’re all creeping over the healthy mark and need to get those tummies in check for the good of our health.
The average waist size for women in the UK is 4.9cm larger than recommended as healthy, the new research has found.
The survey of 54,000 women carried out by Britain’s largest healthcare charity Nuffield Health shows that the vast majority of women assessed had a waist size in the ‘high health risk’ category.
Not only does this not look great in your bikini, but carrying weight around your middle significantly increases the risk of breast cancer, infertility, not to mention heart and liver disease and type 2 diabetes. Cripes!
So, what’s the key to a trimmer tummy?
Nutritional Therapist, Alison Stork from Nuffield Health recommends a diet that delivers a full range of important vitamins and minerals, which will help keep you full and regulate fat storage.
Try Alison’s three day tummy trimming plan to kick start that waist weight loss: (more…)
Did you know that avocados have amazing health benefits? We love avocados and we make sure to have at least one a day. Unfortunately, there are some misconceptions about this fruit, so we thought we’d take this opportunity to set the record straight. At the same time, we will be highlighting many of the avocados health benefits.
The avocado is a tree native to Puebla, Mexico and is classified in the flowering plant family Lauraceae. Avocado also refers to the fruit (which is a large berry that contains a large seed) of the tree. They are a commercially valuable fruit and are cultivated in tropical climates throughout the world (and some temperate ones, such as California) producing a green-skinned, pear-shaped fruit that ripens after harvesting. Cultivating fruit can take up to 4-6 years from seed.
1. Avocados are high in fat and that makes them very high in calories
Contrary to popular assumptions, the avocado can be a helpful part of a successful weight-management program. Its monounsaturated fat speeds up the basal metabolic rate, as compared with saturated fat. Its rich supply of vitamins and minerals also makes the diet more wholesome and satisfying and thus more conducive to overall health and to moderation in consumption. Its high fat content gives a quicker feeling of fullness, thus helping to reduce overeating; and it also makes an overall sound diet more palatable, reducing the temptation to binge on foods high in sugars or saturated fats. (more…)
Eating too much junk food can affect your mental as well as your physical health, according to the latest research.
A study published in the Public Health Nutrition Journal found that people who regularly eat fast foods such as hamburgers, hotdogs and pizzas are 51 per cent more likely to develop depression compared with those who eat little or none.
The risk of depression was linked to the amount of junk food consumed.
“The more fast food you consume, the greater the risk of depression,” said study leader Dr Almudena Sánchez-Villegas from the University of Las Palmas de Gran Canaria.
People who ate the most of this type of food were more likely to be single, less active, eat less fruit, nuts, fish, vegetables and olive oil and work more than 45 hours a week, the study found. They were also more likely to smoke.
The study included 8,964 people who had never been diagnosed with depression or taken anti-depressant medication. The scientists assessed the mental health and diet of the participants for an average of six months. At the end of the study period, 493 people were diagnosed with depression or had started taking anti-depressants.
The researchers also added that the link between commercial baked goods and depression was as “equally conclusive” as that seen with fast food.
“Even eating small quantities is linked to a significantly higher chance of developing depression,” said Dr Almudena Sánchez-Villegas.
A previous larger study, published in the journal PLoS One, linked eating fast food with a 42 per cent increased risk of depression.
Others studies suggest that certain nutrients, including group B vitamins, omega-3 fatty acids and olive oil may help to protect against depression. A Mediterranean diet has also been linked to a lower risk of developing the condition.
Dr Sánchez-Villegas concluded: “Although more studies are necessary, the intake of this type of food should be controlled because of its implications on both health (obesity, cardiovascular diseases) and mental well-being.”
So what are the symptoms, tests and treatments for PMS? Get the lowdown here in our 10 questions about PMS.
1. What is PMS?
PMS (also know as PMT, or premenstrual tension) describes all the symptoms that occur regularly in some women before their period. These symptoms most often appear a few days before a period starts, but can sometimes occur as early as the middle of the menstrual cycle. The symptoms vary in nature and intensity, depending on each woman.
2. What happens during PMS?
Three symptoms occur particularly frequently: sore breasts, bloating and mental-emotional tension. However, there can be a number of other symptoms such as heavy legs, headaches or migraines and digestive problems… In total, more than 100 clinical manifestations have been reported as part of PMS.
3. Do you need any specific medical tests to diagnose PMS?
No. Diagnosis is made simply through the regular recurrence of symptoms during the premenstrual phase. The woman herself is able to recognise these symptoms and when they occur in her cycle. Checking hormone levels gives no specific indications. The three major features of PMS are:
4. Are there any risks of an error in the diagnosis of PMS? (more…)
Early last month we posted on beyondgossip.com about Kelly Rowland doing a work out video with Hollywood celebrity trainer, better known as Queen Latifah’s Ex, Jeanette Jenkins: Click here to read. I know what you’re thinking, yes, summer is here and the celebs who can afford personal trainers, exclusive gym memberships and personal chefs are here promoting work out videos like its that easy! Or is that just me? *smiles*. Either way I came across these pics of their work out. Well I’m curious coz Kelly has already got a seriously amazing physique, so check out the pics of their work out. Watch this space for the snippets of the video!
Jeanette Jenkins tweeted after the shoot saying:
‘We had an amazing “Sexy Abs” shoot with the beautiful Kelly Rowland yesterday and here are a few behind the scenes shots. Get ready because this is an amazing workout!!!!!!! Coming Soon!!!!!!’
Check out Mrs. O showing them how it’s done on her ‘Move Your Body’ campaign. Home girl’s got moves! Check it….
You know I saw this video and thought…nop, nothing bad to say about this Beyonce Video…not a bad hatting word will come outta this mouth on this one! Not that I would ‘wink wink’ . It’s fab…I love it. Beyoncé has teamed up with first lady Michelle Obama with the aim of promoting a campaign ‘Let’s Move’ The video is fun, fast and trust me a few pounds will be shifted! (minus the heels of course!)
The purpose of this campaign is to confront and deal with childhood obesity in the USA. What better way to get the message across than with a very up tempo dance video to get us all moving. The track was remixed by Swizz Beatz who put a spin on the original ‘Get Me Bodied’ track from her album B-day.
The video will be distributed to middle school students across the country, along with instructions on the several steps (called “missions” to match up with the lyrics of the original), to make learning process easy. They need to be distributed over here! I am sure if I do this once a week I can officially cancel my over the top rate gym membership surely!
Beyonce is skilfully doing the salsa, running man and then some in a pair of Christian Louboutin Popi Lace-up ankle Boots ($995/£595.45), teamed with a pair of Green American Appareal Knee High Socks: http://store.americanapparel.co.uk/rsaskl1w.html?cid=205
Check out the fashion and the video here on iamsassychic.com! Enjoy!
In an attempt to squash the false assumption that our ability to enhance our beauty is all in expensive beauty products, here’s an amazing list of the best fruits, veg and more to make both our exterior and interior look and feel gorgeous!
If your anything like me your bathroom and toiletry bags will be full of lotions and potions bought in an attempt to have thicker/longer hair, softer/glossier skin, stronger/longer nails and then some. However the real trick is getting a few extra staple foods into your meals that do wonders to enhance what we already have! The best part about doing this is eating this way is this time it’s not focused on any pressure of weight loss and is merely a smart way looker better without the endless and tedious routines! Another advantage is
that the foods mentioned will also have other positive side effects that are great not for for beauty enhancement but also for your health.
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