Can You Lose Weight By Thinking Really Hard?

The human brain is a gas-guzzler of an organ, accounting for some 20 percent of  the body's total metabolic activity. The high cost of keeping a big brain functioning is presumed by many to be the reason why our big noggins took so long to evolve, and why no other organism has bothered to cram such a big brain in such a relatively small body.

What was a hurdle in evolutionary terms could, however, prove to be a blessing for the obesity-challenged. Because if normal everyday thinking burns up 20 percent of our total calories, just imagine how thinking really hard -- doing math homework, say, or trying to figure out the plot of Lost -- could melt the pounds away! Right?

Well, unfortunately, no. Thanks to fellow PT blogger Kelly McGonigal, I've come across an absolutely fascinating paper in Evolutionary Psychology(link is external) that deals with the question of how mental effort relates to energy metabolism. According to author Robert Kurzban, a careful reading of the literature suggests that thinking hard (or to put it another way, engaging in effortful mental activity) does not correlate to an increase in calories burned -- specifically, to the metabolization of glucose:

Research on brain metabolism suggests that the relationship between blood glucose and mental function is complex, and not simply a matter of more "effortful" processes leading to the "soaking up" of more glucose by the brain... Indeed, evidence suggests that the sorts of tasks in which subjects are engaging in this literature have very little effect on overall brain metabolism and, specifically, glucose use by the brain. Clarke and Sokoloff (1998) remarked that although "[a] common view equates concentrated mental effort with mental work...there appears to be no increased energy utilization by the brain during such processes" (p. 664), arguing that "...the areas that participate in the processes of such reasoning represent too small a fraction of the brain for changes in their functional and metabolic activities to be reflected in the energy metabolism of the brain..." (p. 675).

The paper specifically addresses the idea, which has become very popular in discussions of self-control, that willpower is an expendable resource that gets used up (in Roy Baumeister's memorable formulation) just as a muscle becomes fatigued through use. Building on that idea, some have suggested that the reason for the fatigue is that the brain uses up glucose. To my mind, Kurzban demolishes that idea pretty effectively -- though he is less forceful in attacking Baumeister's "like a muscle" claim (which he also disparages).

The really fascinating take-away from all this, for me, is that it shows how the sense of mental effort, though so similar-feeling to the sense of physically effort, is really a very different thing. "Ugh, I don't want to jog any more!" feels a lot like "Ugh, I don't want to concentrate any more!" not because they are similar at a metabolic level, but because both trigger a similar (or perhaps the same) piece of mental machinery that registers in consciousness as an unpleasant feeling of aversion.

So, if you want to melt away the flab, go for a run, mow the lawn, or have sex -- don't volunteer to do your neighbor's taxes.

Source:- https://www.psychologytoday.com/blog/extreme-fear/201006/can-you-lose-weight-thinking-really-hard

Can You Really Drop A Decade In 10 weeks?

YES, says Scandinavia’s most successful anti-ageing guru who promises that if you follow her diet rules you can turn back the clock

Thorbjörg Hafsteinsdottir looks radiant after sticking to a healthy diet[PH]

The topic of age can be a touchy subject for many women but it’s something that Thorbjörg Hafsteinsdottir has never been scared of revealing.

In fact she rather enjoys telling people how old she is because she loves their reaction.

At 54 the Icelandic nutritionist looks decades younger and it’s all down to her diet.

She has been dubbed “Scandinavia’s anti-age queen” thanks to the success of her best-selling book 10 Years Younger In 10 Weeks, which has sold 200,000 copies to date.

Thorbjörg has dedicated the past 25 years to showing how eating the right foods can not only help you get in shape but have anti-ageing effects.

Those in doubt need look no further than her svelte, toned body and youthful appearance. As she’s eager to point out, she didn’t always look that way.

A once self-confessed sugar addict she spent her youth and early 20s eating all the wrong things. “As a child my diet mainly consisted of white bread, cakes, ice cream and sweets,” she says.

Her sweet tooth began to take a toll on her health in her 20s.

She suffered with painful joints, eczema, bloating and lacked energy. “My skin also started to look old,” she says.

I looked fresh and younger. The whites of my eyes even became brighter. My mind became clear and I was much happier

Thorbjörg Hafsteinsdottir

Thorbjörg decided to make a change to her diet. Starting by cutting out sugar she saw an instant improvement in her energy levels and overall health and was completely sugar-free by the time she turned 23.

“I was still suffering with inflammation and knew I had to do more,” says Thorbjörg, who has three children.

Once she cut out gluten the inflammation subsided as did her eczema and digestive issues and she also slimmed down.

“My average diet was and still is based on meat, gluten-free grains such as quinoa, fish, root vegetables, nuts and eggs. My dry, sensitive skin totally changed and I retrieved my natural hydrated glow from all the good fat and protein I was eating.

“I looked fresh and younger. The whites of my eyes even became brighter. My mind became clear and I was much happier.”

The results were so dramatic she knew she had to show others how they could transform too.

After training to be a nurse at the age of 27 she qualified as a nutritionist and since then has won a huge fanbase of women who have benefited from her anti-ageing plan.

Her book gives you step-by-step instructions. As a starter, here are Thorbjörg’s top 10 tips.

The authors new book has already sold 200,000 copies [PINE TRIBE]

1. Throw away nasties that rob you of your youth including sugar (white, brown, cane, caster, and icing), syrup, foods with added starch or refined carbohydrates, white rice and artificial sweeteners.

Avoid foods containing high fructose corn syrup (HFCS).

This includes fruit yogurts, ready-made meals, puddings, pesto, salad dressings, pasta, cakes and biscuits to name but a few.

2. Eat good fats every day as when your body receives vital fats on a regular basis it is encouraged to release its stored deposits, which will lead to a flatter stomach and slimmer waist.

Healthy fats also benefit muscles and joints and can be found in all fish (especially wild salmon, herring and mackerel), nuts, sunflower and pumpkin seeds and olive oil.

3. Proteins and their amino acids are vital for cell health and energy as they are full of antioxidants. 

They help increase energy levels, give better and more reliable weight control, increase muscle mass and fuel production of the antioxidants that keep you looking young. They are also good for detoxification.

Good proteins can be found in fish, lamb, poultry, game and eggs, tofu, goat’s cheese and nuts.

At 54-years-old Thorbjörg looks years younger [PH]

4. Eat protein for breakfast.

Although one portion of cereal boasts 15g of fibre, the same portion also contains up to 20g of pure sugar.

A great way to cut this unneeded early sugar rush is to swap what you’d usually eat for dinner and have it for your first meal of the day.

If you don’t fancy steak at 8am you can try one of my protein shake recipes, such as the morning smoothie: Blend together 200ml almond milk, 2-3 tbsp cold-pressed extra virgin flaxseed oil, 1tsp ground cinnamon, a few drops of natural vanilla extract, 1tsp grated lemon zest and a little juice, 3tbsp pure whey protein powder, 1 banana, 150-200g frozen berries).

It contains all the nutrients that will stabilise your blood sugar and remove your sugar cravings.

5. It is also important to include protein with your lunch. You need plenty of good vegetables and greens but these aren’t sufficient to keep your blood sugar stable.

If you have sensitive blood sugar levels and tend to get tired mid-afternoon then this is especially important and will prevent you relying on coffee and chocolate as a pick-me-up.

6. Drink at least two and a half pints of water every day. Many nutrients needed to keep your body strong and healthy are water-soluble.

If your body is thirsty, these essential hormones, nutrients and anti-ageing substances cannot make it to where they make a difference.

7. If and when you choose to eat bread, opt for wholemeal products and whole grains. Your body cannot use refined products.

8.Always keep a rescue kit for your blood sugar in your handbag, including a packet of almonds, pure liquorice without added sugar, carrots, dried fruit or unsweetened fruit and nut balls from your local health food shop.

A packet of rye or buckwheat crispbread or rice biscuits will do the trick but eat only two at a time and always have some almonds or walnuts at the same time.

9. When eating out choose good raw materials. There’s always fish or meat on the menu that you can eat and opt for plenty of vegetables and salad.

Avoid bread, white rice, pasta and noodles, sauces and melted cheese.

If you drink wine order a good, preferably organic one and don’t exceed two glasses.

Order a cup of green tea following your meal as it will aid your digestion.

10. Tell your family and friends about your decision to make these changes to your diet and ask for their support.

If you are accountable to people you won’t want to let yourself down and you won’t want to let them down either.

Source:- http://www.express.co.uk/life-style/health/475310/Health-expert-reveals-top-tips-to-look-slim-and-young-in-10-weeks

                                               

10 Surprising Health Benefits Of Yogurt

Personally, I like the Lidl vanilla ones

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Yogurt's got power-boosting protein and bone-building calcium. It can also help you lose weight and fend off a cold. Here's the scoop on the benefits of yogurt — and how much you should eat. Whether you opt for greek yogurt, organic or soy you'll starting seeing results instantly.

 

1. Yogurt can give you flat abs.

Eat 18 ounces a day and you can drop a jeans size. People who ate that much — in conjunction with cutting their total calories — lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel, PhD. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.

2. Most brands of yogurt contain good-for-you bacteria.

The words "live and active cultures" on the container mean that your yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. (Only a very small number of companies put yogurt through a post-pasteurization process that kills off all bacteria.)

But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system. The research on them isn't conclusive, however. "If you suffer from a particular health problem, like bloating or diarrhea, it's worth trying one of these products for a couple of weeks to see if it helps," says FITNESS advisory board member Dawn Jackson Blatner, RD. Otherwise, save a few dollars and stick to conventional brands.

3. Yogurt is loaded with vitamins.

One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short," says Jackie Newgent, RD, a FITNESS advisory board member and author of Big Green Cookbook. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.

4. A cup of yogurt a day can help you recover faster after a workout.

With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek yogurt, makes an excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise," says Keri Gans, RD, a nutritionist in New York City. The protein provides the amino acids your muscles need to repair themselves, Gans explains, and the carbohydrates replace your muscles' energy stores, which are depleted after a hard workout. It's a bonus if you drink a bottle of water along with it: The protein in yogurt may also help increase the amount of water absorbed by the intestines, improving hydration.

5. Not all yogurt is equal when it comes to calcium and vitamin D.

Since it naturally contains calcium, you'd think the amount would be the same no matter which yogurt you pick. Wrong. "The levels can vary widely from brand to brand, so you really need to check the label," Newgent says. How much is in a container depends on processing. For instance, fruit yogurt tends to have less calcium than plain because the sugar and fruit take up precious space in the container. "Vitamin D isn't naturally in yogurt, but because it helps boost calcium absorption, most companies add it," Newgent explains. Reach for brands like Stonyfield Farms Fat Free Smooth and Creamy and Yoplait Light Thick & Creamy, which contain at least 20 percent of your daily value for both nutrients.

6. Yogurt may prevent high blood pressure.

Every day 70 percent of us consume more than twice the recommended amount of salt; over time that can lead to hypertension and kidney and heart disease. The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body. In fact, adults in a study in the American Journal of Clinical Nutrition who ate the most low-fat dairy — two or more servings daily — were 54 percent less likely to develop high blood pressure than those who ate the least.

7. A daily serving of yogurt keeps colds away.

Dig into four ounces each day and you may find yourself sniffle-free in the months ahead, according to a study at the University of Vienna. Women eating this amount had much stronger and more active T cells, which battle illness and infection, than they did before they started consuming it. "The healthy bacteria in yogurt help send signals to the immune-boosting cells in your body to power up and fight off harmful bugs," says lead study author Alexa Meyer, PhD, a nutrition researcher at the university. Allergy sufferers, who typically have low levels of certain T cells, may also find relief by adding yogurt to their diets. In a study in the Journal of Nutrition, people who ate seven ounces a day had fewer symptoms than those who opted for none at all.

8. Yogurt can help your smile.

Despite its sugar content, yogurt doesn't cause cavities. When scientists at Marmara University in Turkey tested low-fat, light, and fruit flavors, they found that none of them eroded tooth enamel, the main cause of decay. The lactic acid in yogurt appears to give your gums protection as well. People who eat at least two ounces a day have a 60 percent lower risk of acquiring severe periodontal disease than those who skip it.

9. Raw doesn't mean better.

Virtually all the yogurt in your grocery store has been pasteurized — that is, exposed to high temperatures to kill any harmful pathogens. Raw-dairy fans claim that unpasteurized milk, yogurt, and cheese are better for you because they contain more health-boosting bacteria, but pasteurization doesn't destroy beneficial probiotics, Newgent explains. Plus, studies show that those who eat raw yogurt don't have stronger immune or digestive systems than people who stick to the pasteurized stuff. And raw-dairy products carry a risk of food poisoning. "E. coli and salmonella are two of the pathogens that can lurk in these foods and end up in your body," Newgent says.

10. Yogurt is a high-protein food.

Yogurt can be an excellent source of protein, but "one variety may contain more than double the protein of another," Blatner says. Greek yogurt, which is strained to make it thicker, has up to 20 grams of protein per container; traditional yogurt may have as few as five grams. If you're eating it for the protein, look for brands that provide at least eight to 10 grams per serving.

What to Look For in a Yogurt

Forget the fancy promises. To find a healthy yogurt that's low in calories, fat, and sugar, follow as many of these guidelines as you can.

Per 6-ounce serving:

Calories: 100 to 150 (if you're snacking, stick to the lower end)
Fat: 3.5 grams or less (low-fat or nonfat)
Saturated fat: 2 grams or less
Protein: at least 8 to 10 grams
Sugar: 20 grams or less
Calcium: at least 20 percent of the daily value
Vitamin D: at least 20 percent of the daily value

Our Favorite Yogurts

FITNESS staffers eat a lot of yogurt. We chose our three favorites using the nutrition criteria on page 4 and, most important, our taste buds.

Chobani Honey 0% Greek Yogurt

Supremely rich and creamy yet completely fat-free. A swirl of honey gives it just the right amount of sweetness.

Nutrition facts per 6-ounce container: 150 calories, 16g protein, 20g carbohydrate, 0g fat (0g saturated), 0g fiber

 

Organic Valley Plain Lowfat Yogurt

It's thick enough to add to a smoothie but thin enough to drink straight from the container — er, glass. Also comes in vanilla and mixed berry.

Nutrition facts per 8-ounce serving (plain): 110 calories, 8g protein, 13g carbohydrate, 2.5g fat (1.5g saturated), 2g fiber

 

 

 

 

YoCrunch 100 Calorie Packs Vanilla with Chocolate Chip Cookie Pieces

The perfect mini snack, it contains Truvia, a sweetener made from the stevia plant, instead of aspartame or Splenda.

Nutrition facts per 3.75-ounce container: 100 calories, 3g protein, 21g carbohydrate, 2g fat (1g saturated), 0g fiber

Source:- http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/health-benefits-of-yogurt/