Healthy Diet

It Has Cost Me 14 Teeth: Readers On Soft Drink Addiction & How To Beat It

Fizzy, caffeinated drinks are on sale everywhere, and for many people it can become difficult to function without them. Is cold turkey the only way out?

Sirin Kale wrote about her 27-year addiction to fizzy drinks this week. When we asked readers to tell us about their own experiences of soft drink addiction, there was a huge response – here are some of the replies

‘It’s normal for me to drink Diet Coke at the start of a 6am shift’

Working in a Coca-Cola factory means that most Coke brands are freely available to employees. I’m on my feet a lot and work up quite a thirst. The fridges on site are stocked up with everything from Fanta and Sprite to Coke and its many variants. It is totally normal for me to grab a bottle of Diet Coke at the start of a 6am shift. On a hot day I could get through five or six 500ml bottles. Lately, I’ve tried hard to replace Diet Coke with water, but I just find it so boring! Lockdown was a big help: since I’ve been shielding at home I don’t have easy access to such a large supply. Nowadays I’ll get through a couple of two-litre bottles a week. The caffeine in Diet Coke started to badly affect my stress and anxiety levels. I’ve since switched to caffeine-free Diet Coke and feel a lot better. Anonymous, Coca-Cola factory worker, London

‘The shock when I couldn’t buy Ribena was overwhelming’

We always had cheap cordials when I was growing up, as Ribena was so expensive. When I left home, I started treating myself to Ribena. I would get through the large bottles of it within a few days and refused to drink anything else. I don’t think I realised how bad my addiction was until the young people in the youth centre where I work hid it and it caused me so much anxiety – I couldn’t leave the centre until I found it. I no longer drink Ribena – the only way I could stop was to go cold turkey. I travelled to New Zealand and naively thought I’d be able to get it over there – the shock when I couldn’t was overwhelming. I had no choice, I had to drink something else. Nina, youth worker, Bristol

‘I don’t drink tea, coffee or alcohol and Diet Coke gives me a boost’

I started with Tab – the forerunner of Diet Coke, which I then moved on to when it became available. I don’t drink tea, coffee or alcohol and it gives me a boost. I have known I am addicted for as long as I can remember. As far as I can tell, the only side-effect has been the impact on my teeth. However, I have wondered about donating my body to medical science so that a lifetime of Diet Coke addiction can be assessed! I like to say that this addiction is the only thing I have in common with Donald Trump. Occasionally I have managed to go without Diet Coke but can only do it on non-working days as I get a headache and become irritable. It also makes me prone to falling asleep whenever I sit down. But nothing healthier really appeals as a replacement, so it is hard to abstain indefinitely. Anonymous, healthcare worker, London

‘Weaning myself off caffeine has been a very slow process’

In my early 20s, I could drink six to eight cans of Red Bull a day. When I got pregnant at 30, I stopped; but when my daughter was born she never slept, so I started drinking it again. About five years later, I managed to stop again but instead drank two to three bottles of Lucozade a day. When I started getting palpitations, I decided to switch to Coca-Cola; now my daughter is seven and I just drink one can of Diet Coke a day.

It has been a long journey and a very slow process of weaning myself off caffeine. I don’t drink tea or coffee, so felt I needed to get that pick-me-up from somewhere. At my worst, I would get about three hours sleep a night, drink fizzy drinks all day, then struggle to sleep again at night. Michelle, receptionist, Mansfield

‘I’d often walk miles to a 24-hour supermarket just to buy Pepsi Max’

I remember drinking cans of Coke and Lilt often as a child, but by age 12 I was drinking about a litre of Coke every day. At 14, I switched to Pepsi Max because of tooth decay caused by the sugar. From 16 onwards, I was drinking at least two litres of Pepsi Max a day, with slower tooth erosion but still some decay. Altogether, it has cost me 14 teeth. I realised the amount I was drinking was excessive a long time ago. From the age of 20 onwards, I was drinking two to six litres a day. I’d often get out of bed in the middle of the night due to cravings and walk miles to the nearest 24-hour supermarket just to buy some. The uncomfortable bloating, concerns over possible bone loss, and considerable expense (£6 a day is a lot on low income) finally got me to stop. I quit six months ago after going cold turkey. The cravings and the headaches were strong and every time I had a meal it would trigger the craving. Every time I walked past a drinks chiller I’d be so close to saying sod it, but I knew one sip would inevitably become a can, and then a bottle. Now I no longer crave Pepsi Max at all. Barry, carer, Dundee

‘The craving for a fizzy drink at meal times never leaves me’

I grew up in the 70s when people were not so aware of how bad sugar and fizzy drinks are for one’s health. The tropical weather in the country where I grew up also contributed to consumption of cold drinks, mainly Coke. I got into the habit of drinking a fizzy drink with every meal and, even after moving to England more than 20 years ago, it’s very hard for me to get rid of this habit. There was a time when I drank two cans of Diet Coke a day and believed it to be fine because they don’t contain sugar. For 10 years, I’ve been trying to avoid any sort of fizzy drink, diet or not. Sometimes I succeed and may go a few months replacing them with coconut water, but the craving, especially at meal times, never leaves me. Irene, health professional, London

‘They changed the formula in response to the sugar tax – rendering it far less appealing’

In the moment, you never consider whether an extra can is one too many. I don’t think I realised the amount of Irn-Bru I was drinking was excessive until I stopped. I have now managed to quit altogether. This was due to the drinks maker AG Barr’s response to the sugar tax; the company changed the formula and taste of the drink – rendering it far less appealing and with an odd aftertaste. Now Fanta is my soft drink of choice. Michael, student, Glasgow

‘Diet Coke is the first thing I drink in the morning and the last thing at night’

I have always been a big fan of Diet Coke – when the beast from the east hit and I only had a few cans left in the fridge, I was panicking! While others were desperate to stock up on bread and milk, I went straight for the Diet Coke aisle. I can’t go anywhere without a bottle or a can – if I go somewhere for dinner and they say: ‘We have Diet Pepsi, will that do?’ I think, no, sorry, that won’t do! Nothing tastes the same.

I drink about two litres a day and have tried to quit several times. The only times I have been successful was when I was pregnant. I actually don’t know how to get it out of my life – it’s the first thing I drink in the morning and last thing I drink at night. It makes me anxious if I’m running low. The long-term effects can’t be good and, as a nurse, I should know better. Lindsay Young, nurse, Renfrewshire

‘I was spending lots on coffee, and thought Coke Zero would be a cheaper alternative’

My addiction to Coke Zero developed during my undergraduate studies when I needed a pick-me-up but was spending too much money on coffee. I thought it would be a slightly cheaper alternative. But I ended up drinking more Coke Zero than I ever did coffee, so it was pointless. I have tried cutting down but struggle as I feel groggy if I don’t have any. I have to make sure I don’t drink it too late in the day or I struggle sleeping. Anonymous, Glasgow

“We visited World of Coca-Cola for my birthday and my kitchen is decorated in Coca-Cola colours”

I started drinking full-fat Coke in sixth form because I was too busy with extracurricular responsibilities and lessons to eat properly. The caffeine and sugar kept me going. When I tried to wean myself off it, I switched to Diet Coke. I’ve always hated still or sparkling water and I found that any sweetener other than aspartame tastes horrid – most diet drinks use sucralose. A few years ago I gave up drinking Diet Coke for February as a charity fundraiser, but since then my intake has increased and I drink between six and eight cans a day. I make special trips to buy them in bulk as it works out cheaper. I can tell when a can is getting near its best-before date as the taste changes and I can also tell the difference between Coke and Diet Coke just by smell. We visited World of Coca-Cola in Atlanta for my 29th birthday and my kitchen is decorated in Coca-Cola colours. Is it addictive? I wouldn’t say so. It’s just a preference. The difficulty is retraining your palate to enjoy different flavours, and finding another drink that has the same ease of access. Frances, teacher, Surrey

‘Everything tastes awful after catching Covid – so I’ve been able to quit Dr Pepper’

My family are avid Dr Pepper drinkers so there was always soda in the house but I didn’t really drink a worrying amount until sophomore year of high school, when I started taking Advanced Placement (AP) courses and working 30 hours a week. I did not like coffee or tea, but did not have enough energy to do everything I needed to and felt crushed by pressure. I probably drank an average of six cans a day – and it worked! I graduated top of my class from high school and maintained good grades at the University of Oklahoma while working 35 to 45 hours a week. I’m not healthy, mind you – in particular, my acne is pretty bad and although I have tried to quit numerous times, it was not until about a week ago that I went cold turkey. I was diagnosed with Covid and have been able to utilise the fact that everything tastes awful to implement my own personal Garcia effect (AKA, conditioned taste aversion) on Dr Pepper. Anonymous, student, Oklahoma City

‘When I quit, my skin would change colour very slightly’

As a child, I was allowed one glass of Coke on Sundays, as a treat. By the time we were teenagers, my brother and I had persuaded our parents to add Coke (or Tab Clear) to our grocery list. At some stage it was decided that calorie-free Diet Coke was the better way to go. Fast forward 20 years and I would drink four to six cans a day. I knew it was excessive because everyone told me so. On a couple of occasions when I quit, my skin would change colour very slightly (I am quite pale but the Coke gave me a bit of a yellow-brown undertone). I quit Diet Coke entirely at the beginning of 2020 but replaced it with Fever Tree tonic, which has sugar in it. So I quit Fever Tree at the beginning of 2021. One month in and I’m now addicted to Red Bull. Fresh drinking water is available so I don’t know what’s wrong with me. Anonymous, data analyst, Dorset

‘I can easily have a Coke with every meal’

I have loved drinking Coke since I was young, probably aged 11. Once I got through university, I realised I was gaining weight so I switched to Coke Zero. I can easily have a Coke with every meal and go through two to three litres a day. I realise it’s not the best, but I don’t drink alcohol, smoke or do drugs, so it feels like a relatively harmless vice.

Before lockdown, I had some success in cutting down – I stopped drinking Coke Zero for breakfast and switched to juice, then forced myself to drink more water during the day but I struggle to eat a full meal with just water to drink. Coke somehow “washes down” certain foods quite nicely. Sebastian Groth, auditor, London

‘I’ve become known as the Monster boy to my friends’

When I was 14 or 15, I spent my lunch money on Coca-Cola but I couldn’t tell you why it became so excessive. I remember there was a deal at the time: two 500ml bottles for £1.70. That would lead me to drink six bottles on some days. Six! I remember once forgetting to bring money for lunch and so I went without my caffeine fix all day, and threw up by the time I got home. That’s when I knew it was out of control. Yet Coke was just a gateway to Monster – I drank up to three cans a day at university. I had a bit of a ritual: I would have a Monster by my bed waiting for me, then I would wake up, drink it in the shower, get the train to uni and drink another one before I went to the library. At the beginning of 2020, I vowed to give it up – then the pandemic hit and buying cans of Monster became a weekly ritual.
I still drink Monster today, although a lot less. I’ll have one can a day, sometimes two if I have a lot to do. Advertisement

I’ve become known as the Monster boy to my friends. Someone got me a Monster beanie for Secret Santa and, for my lockdown birthday, my friends all drank cans of Monster with me over Zoom to celebrate. I know that people are really disgusted by my habit. I do not like to drink it in public. I feel like I’ll be judged. William, London

‘I’ve probably spent more than £1,200 on Lucozade’

Doing my food shop one day, I just picked up Pink Lucozade Zero – and became instantly hooked. It was on Valentine’s Day last year that I realised how excessive my habit had become: my boyfriend bought me nine bottles (one litre each), and in the space of about two days I had finished them. My addiction was also highlighted during the first lockdown as I used my daily exercise to walk to the shop to pick up a litre bottle of Lucozade. Even if it was pouring with rain, I’d still go. I spent about £400 a year on my addiction, meaning that in total I’ve probably spent more than £1,200 on Lucozade. Change came during the summer when, sitting at the table with my boyfriend’s family, they all had glasses of water and I had a one-litre bottle of Lucozade – it was embarrassing. Over the past two months, I’ve managed to quit completely. Kayley Cornelius, student, Manchester

By: Guardian Readers

The Menstrual Month: How To Exercise Effectively At Every Stage Of Your Cycle

The physiological changes that take place around a woman’s period can affect her training. Experts assess when to take it easy – and when you should go hard

When Evgenia Koroleva started learning about her menstrual cycle and the effect it was having on her, week to week, she says: “It blew my mind. Why did I know so little about my body?” A gym owner, Koroleva has since created a training programme based around an individual’s cycle, which she says will optimise results.

Hers is not the first to take the menstrual cycle into consideration when it comes to exercise. Interest has grown hugely in recent years, with elite athletes tracking physiological changes and coaches educating themselves about the effects. For the rest of us, there are apps and cycle trackers, but the area is still woefully under-researched (blame male-dominated medicine and sport).Advertisement

There are also a lot of conflicting results, while almost half of the existing studies are low quality, says Kelly Lee McNulty, a PhD student at Northumbria University, who is investigating the effects of the menstrual cycle on performance, adaptation and recovery. “While performance and training based on the menstrual cycle is such an interesting concept, and very popular at the moment, there’s not enough published high-quality evidence,” she says.

(There is even less on the impact of hormonal contraception on exercise performance, so where we refer here to the menstrual cycle, it is for women who are not on the pill or using an implant.) However, there are generalities that could be helpful for some women. Here is how your cycle may be affecting your workout.

Get to know your cycle

The 28-day cycle is split into two halves – follicular and luteal, either side of ovulation. Very broadly, taking a 28-day cycle as the textbook example, McNulty defines the most-relevant phases as early follicular (days one to five), with low oestrogen and progesterone; late follicular (days six to 12), with high oestrogen and low progesterone; and mid-luteal (days 20 to 23), with high oestrogen and progesterone. “Women are so different; we experience our menstrual cycles differently and a blanket approach is not going to work for everyone,” she says.

Collect your own data, she advises – there are numerous apps, but a notebook is fine – “and then look for patterns”. If one week you can blitz a high-intensity workout and the next you can barely make it through, it doesn’t mean your fitness has gone backwards. If your motivation is suffering, it doesn’t mean you are a failure. It could all simply be hormonal. “Then you’ve got hormone fluctuations daily, so it all becomes more complex,” McNulty says.

Try exercising through the symptoms

“There are more than 150 symptoms, like breast pain, headaches and nausea … potentially, that’s a time to decrease training if you’re not feeling it,” says McNulty. “But then it’s also been shown that moderate-intensity exercise, like yoga, is beneficial for premenstrual symptoms.” Around days three to five of your period, oestrogen starts to increase, “so you might be starting to feel better and up for exercise around that time”. Koroleva says: “Training on your period is a good way to offset your symptoms.”

Push yourself up to week three …

In the late follicular and the mid-luteal phases, oestrogen is higher. McNulty says one of its many effects is to help build muscle mass. “This is when we can really push female bodies,” says Koroleva. “For the first three weeks, we push you in terms of strength training and add cardio to it. Our bodies don’t have a huge amount of testosterone, but it rises during ovulation and this makes it an ideal time to really push, because of the energy levels.”

This is the time when you might set your personal bests and “sail through high-intensity training”, she says. However, it is not a given. “In that mid-luteal phase, progesterone rises; that has its own physiological effects, so you might not notice that difference,” she says. “It’s just being aware of what might work for you.”

… but be wary of injury around ovulation time

There is some evidence that, when oestrogen is high, around the late follicular phase, there is an increased risk of injury, because the hormone makes ligaments and tendons more lax. For instance, an injury to the anterior cruciate ligament (in the knee) may be more likely. “It’s something to be aware of, but I would never say not to train,” says McNulty. “But if you know this phase might have certain increased injury risks, you could warm up better.”

Take advantage of oestrogen

While it might make you more prone to injury, oestrogen also provides benefits. It is thought to have a positive effect on mood, “so this might increase your motivation to train,” says McNulty. “It has neuromuscular effects as well, so it can signal to increase your ability to activate your muscles. There is evidence to suggest that our ability to recover from training is improved, as oestrogen is thought to have a protective function against muscle damage.” It also reduces the inflammatory response, so it could reduce muscle soreness. “This might mean that we recover more quickly and therefore adapt to training more readily.”

Burn fat

Oestrogen is also thought to reduce the amount of carbohydrate the body uses as the fuel for exercise, instead burning fat. “In theory, it might be that, when oestrogen is high, your body might use more fats for energy – but, again, there are conflicting research findings,” says McNulty. There is some evidence that the metabolism speeds up towards the end of the cycle (and this may be why you get cravings for carbs). “On any weight-loss programme, the point is to put the body into a calorie deficit,” says Koroleva.

However, if you go too far, it can be counterproductive. “If you’re trying to lose weight and you’re in the second phase of your cycle, if you’re doing high-intensity training and you don’t add carbohydrates and increase your calories, your body can actually start to hold on to the weight. It’s almost counterintuitive, but, because of the hormonal changes, the calories need to increase.”

Don’t overheat in week four

In the mid-luteal phase, progesterone rises along with oestrogen. This may limit some of the effects of oestrogen, but it has its own consequences, says McNulty. “It increases your basal body temperature, so, if you’re doing an endurance sport, you might be struggling in a hot environment a little bit more in that mid-luteal phase and you might have to adopt cooling strategies.” Progesterone is also a “calming hormone”, she says. It may increase sleep, but also can affect the way the brain picks up new skills. Trying to perfect a dance routine, or change your golf technique, may be more difficult during this phase.

Take it easy

“After the third week, taper down and do more restorative exercise, such as yoga or pilates,” says Koroleva. “It’s not the time to try to beat any records or do much strength training. If you’re trying to lose weight, it’s a really good time to do long walks and low-intensity training. In a world where we’re surrounded by these super high-intensity workouts and we beat our bodies into the ground, working with your cycle is a much kinder way to look after your body.”

By: Emine Saner @eminesaner Tue 2 Feb 2021 11.30 GMT

How to live now

Expert guides and personal stories to help you negotiate life in extraordinary times

187 Lockdown cabin fever? 56 tried, tested and terrific ways to beat the boredom27 Jan 2021950 10 delicious treacle recipes, from the classic tart to dumpling and gingerbread

Joanna Soh Official

SUBSCRIBE for new videos every week! https://www.youtube.com/user/joannaso… Ladies, WE ARE NOT MEN! Our body does not function like a MAN, we go through our monthly menstrual cycle, hence our hormones go up and down almost every week. Don’t expect to TRAIN LIKE A MAN! Don’t feel bad when you can’t push as hard on certain days but that also doesn’t mean you should just sit back and do nothing. WATCH this video through to understand the Menstrual Cycle and how we women CAN adjust our exercise routine and also food intake to match our body’s internal rhythms and even help with weight loss. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years experience. Link to 28-Day Workout Plan According to

Menstrual Cycle: http://joannasoh.com/fitness/fitness-… Period & Exercising: Everything You Need to Know https://youtu.be/ie9uB2iU97I Healthy Ways to Overcome Period Cravings https://youtu.be/nB7cCrik6hM __________ Stay Connected & Follow us! Joanna Soh: http://joannasoh.com/ https://www.instagram.com/joannasohof… https://www.facebook.com/joannasohoff… https://www.youtube.com/user/joannaso… https://twitter.com/Joanna_Soh HER Network: https://www.hernetwork.tv https://www.facebook.com/hernetwork.tv https://www.instagram.com/hernetwork.tv __________ In general, the menstrual cycle occurs in two phases. On average, it’s a 28-day cycle. 1) FOLLICULAR Phase – Day 1 to Day 14 – Go hard! Do high intensity workouts, lift heavy and perform total body strength training. – Your body is more tolerant to pain and muscles recover quicker. – Your body uses Carbs as its main source of fuel. –

You can increase your carb intake slightly especially after an intense workout. 2) LUTEAL Phase – Day 14 to Day 28 – I like to call this phase the “roller coaster” phase. – this is when all the PMS symptoms start to hit: you might crave for sugar or high fat food, you have bigger appetite, you feel sluggish, you have trouble sleeping, your body retains more water, you feel bloated and you might suffer from mild cramps too. – Your body turns to FAT AS FUEL instead of carbs. – Good news, your body is now burning FAT rather than carbs or glycogen. Focus on steady pace cardio to get the most out of your workout. – This is also when the muscle breakdown increases, hence it takes longer for you to recover from your workout. So choose moderation workout that’s less intense. – You might lose your motivation BUT power through your workout, as much as possible, eat well and you WILL feel better.

We are all very different and it takes time to really understand your body. If you have this knowledge, you’re able to take advantage of the hormonal benefits and overcome the challenges by adjusting and changing your workout routine and also food intake. Again, remember this is a guideline as there is very limited research in regards to training with your menstrual cycle. Give it a try, make changes and see what works for you. __________ MUSIC Daily Beetle by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…) Source: http://incompetech.com/music/royalty-… Artist: http://incompetech.com/

Taking Breaks At Work In 2021: The Secret To Productivity and Well-Being When You Work From Home

We’ve all sat through weary-eyed, leg-cramping power sessions at our desk, chasing a deadline, or busy dealing with endless tasks, emails, and meetings (now zoom meetings) back to back.

If you are one of the millions moving to working remotely in 2021, you are probably working longer hours, putting in more continual desk time, and without the daily commute, more sedentary than ever.

In a recent report released from the National Bureau of Economic Research, researchers discovered that workers are working close to an hour more per day during lockdowns than they were before the pandemic.

So, how do we navigate the new normal and restore our productivity, focus, and well-being?

The secret is to take regular breaks at work.

“Almost everything will work again if you unplug it for a few minutes…including you.”
― Anne Lamott

If you listen to the experts, breaks are essentially little “interventions” that help us gracefully and productively manage the daily grind with rationale and perspective intact.

This complete guide covers all the nitty-gritty about taking breaks at work.

You will learn the importance of taking breaks, how to take effective breaks, what to do on your daily breaks to truly relax and boost your productivity, and a step-by-step guide on how to design a system so that you can easily make breaks a regular part of your routine and stick to it.

Sounds good?Let’s dive in.

Yes, it’s tempting to just want to “power through” one more hour of work. You don’t want to take breaks because you think you can get more done. But did you?

One day you started realizing that your neck, wrist, and back are hurting, despite being an otherwise health-conscious, active lifestyle advocate.

Whether you’re an employee or project stakeholder, hours spent sitting at a desk and staring at a screen puts a strain on your productivity and health.

Take a look.

Our Bodies Suffer

There is a lot of pressure to sit in the office – it’s how you get your work done.

Now that you are probably spending more days working at home, where you don’t need to get up and walk around to talk to people. You are not walking to meetings, you don’t even need to commute.

You are more exposed to the danger of sitting too much.

Researchers have linked sitting for prolonged periods of time to a significantly higher risk of heart disease, diabetes, obesity, cancer, and depression, as well as muscle and joint problems.

Toni Yancey, a professor of health services at UCLA’s Fielding School of Public Health, describes the process: “Sitting shuts down electrical activity in the legs. It makes the body less sensitive to insulin, causes calorie-burning to plummet, and slows the breakdown of dangerous blood fats, lowering ‘good’ HDL cholesterol.”

What’s noteworthy is that:

A recent science advisory from the American Heart Association has shown that going to the gym, running, or your favorite fitness class, doesn’t cancel out the negative impact of time spent being sedentary.

Radical as it might sound, you can’t undo sitting.

While working out and fitness are important if your goal is to maintain or get in the best shape of your life, it cannot reverse the harmful effects of sitting for the rest of the day and moving very little within your office or home.

So, what’s the solution?

To take regular breaks to get up and move.

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Our Brains Depleted

Despite all the physical damage, what happens to your brain when you don’t take breaks: Your productivity goes downhill…before you notice.

Brain scientists are very aware of the fact that prolonged work is depleting. The “fading” that we experience creates declines in mood and performance.

“We don’t know exactly what in the brain gets depleted, but when you do a cognitively demanding task, it operates as though there’s a ‘mental fuel’ that gets burned up.”
– William Helton, PhD, a professor of human factors and applied cognition at George Mason University

Recent studies show that those who give in to some kind of break once an hour perform better than those who just keep at it without a break.

The Power of Taking Breaks

Many people experience “productivity breakthroughs” after going against their instincts to meet a deadline by taking a pause. We emerge refreshed and more resilient after getting up for both brain and movement breaks.

So, how do breaks help us?

Here’s a quick look at the magic taking breaks does to our brain:

Improved focus.
Boosted creativity and problem-solving abilities
Better information retention
Improved productivity
Prevents decision fatigue
Reevaluate goals and seeing the bigger picture
Better stress management

Besides the juicy benefits that breaks have on our brains, now what if you can double the benefits?

It’s simple – add movement to your breaks.

For those who get the least amount of physical activity, replacing a half hour of sitting time with physical activity was associated with up to a nearly 50% reduction in mortality, according to a new study from the American Cancer Society.

Breaks are a great opportunity to incorporate movement into our workdays to combat the setbacks of a sedentary lifestyle.

Take a look at the most important benefits of movement breaks:

Improve energy levels
Boost mood and relieve stress
Strengthen weakened muscles and bones
Reduces the risk of developing type 2 diabetes and cardiovascular disease
Reduces the risk of injury
Boost memory and focus

It’s pretty clear that taking breaks is a powerful tool that can make us better at what we do, feel physically better, and happier.

High-performing people understand the power of taking breaks and know how to take advantage of effective breaks to become more productive while keeping their health in check.

So, how do you harness the power of taking breaks, so that you come back fully recharged both physically and mentally?

Continue reading to find out the strategy that actually works.

The Secret to Taking Effective Breaks at Work

Although taking breaks at work might seem even harder when we are working from home and being “accessible” every waking minute, understanding how the brain works and taking the initiative to establish boundaries for effective breaks has quickly become the secret weapon to avoid burnout, improved productivity and personal well-being.

“Breaks are crucial,” says Cal Newport, author of Deep Work: Rules for Focused Success in a Distracted World. “If you’re working day after day and not letting up, you will burn out.”

Understanding the Productivity Cycle

Our focus, energy, and motivation moves in “waves”.

Those cycles are known as biological rhythms.

Productivity cycle refers to working for evenly spaced periods of time, and taking breaks at that exact rhythm.

Understanding your productivity cycle can help you take more effective breaks at work.

“Working for 75 to 90 minutes takes advantage of the brain’s two modes: learning or focusing and consolidation,” says MIT Sloan Senior Lecturer Bob Pozen.

According to Pozen’s findings, taking a 15-minute break following a productivity chunk allows our brains to better consolidate and retain information. Pozen’s findings echo the findings of research done by Tony Schwartz, the author of The Power of Full Engagement, showing that humans naturally move from full focus to fatigue every 90 minutes.

How often should I take a break? And for how long?

There are many studies that have looked at optimal break schedules. Here are some of the most popular, science-supported methods which you could integrate into a workday:

Once Every Hour

Taking a 5 to 15 minutes break at the top of every hour like clockwork can get you ahead of the 75-minute fatigue curve. Plus, a top-of-the-hour break is easy to remember and execute.

Every 75 to 90 minutes

Following the brain’s “full-focus-to-fatigue” cycle, you can ride productivity waves all the way to the end before refreshing with a break for 5 to 15 minutes.

Pomodoro Technique

One of the most common ways to implement a schedule with breaks. Start with a to-do list and timer. After setting your timer for 25 minutes, focus on one task at a time until the timer buzzes. You will mark what you’ve completed before taking a non-negotiable 5-minute break. Enjoy a 30-minute break for every four pomodoros.

The 52:17 Method

Work in increments of 52 minutes before 17-minute breaks.

As you can see, all of these techniques essentially follow the same pattern of riding productivity peaks, followed by small breaks – typically 5 to 15 minutes.

In doing this, we can build up new productivity cycles every 60 to 90 minutes without succumbing to the fatigue that naturally comes without breaks.

However, how often you should take a break depends on the nature of your work and how your brain functions. Everyone is different. The key is to experiment and find your own rhythm.

Take breaks The Right Way

The Don’ts

Research shows that taking the wrong type of breaks could actually increase fatigue and steal your productivity, such as mindless snacking, online shopping, and mindlessly scrolling on social media.

It’s also tempting to do some work during your breaks, such as checking your email or the message from your manager. It’s a no-no.

If these are the only breaks you are taking, keep reading to find out how to take breaks the right way.

The Do’s

To reap the maximum benefits of a break, you need to give your brain a chance to relax and your body a chance to recharge.

The best practice is to incorporate activities into your breaks that bring you joy and positive vibes.

For example, a short breathing exercise during your break can help lower blood pressure and relieve stress.‍

9 break ideas that boost your health and productivity

Simple stretches and mobilization exercises to relax and keep your body functioning, ease stiffness from sitting too long, and prevent injuries.
(Home) office-friendly exercises to wake your sleeping muscles up, boost your energy level, and help you gain focus. Studies have shown that a moderate level of cardio activity can boost creativity and productivity for up to two hours.
A short walk outside. Despite the physical benefits, being physically detached from work, and getting some fresh air in your lungs improves your mood and lowers stress.Breathing/meditative exercise helps your body relax and is one of the most powerful ways to relax your brain and regulating your stress response.
Nap. If you are working from home, or work at a progressive company that affords you the luxury of taking a nap in the office. Take advantage of that. In several studies, a nap of as short as 10 minutes can improve your cognitive function and decrease sleepiness and fatigue. Having that afternoon slump? Nap it off. Be aware that naps that exceed 20 minutes might leave you feeling groggy and disoriented. It is best to limit your naps to 10 to 20 minutes.
Exercise your eyes to prevent eye strain, you can try the 20-20-20 rule.Healthy snacking. Replenish your brain with the right fuel. Here’s a look at some of the best snacks to eat at your desk.
Talk to someone. Chat with a colleague or a friend (who is also on a break), grab a coffee down the street, take your dog on a walk, call your mom, or play with your kids if you are a parent working from home.

Laugh. Yes, go ahead and watch some funny videos of cats. According to a recent study, laugh breaks can improve your performance.

While it can be fun to work some creative activities into breaks, the goal remains the same if you want to maximize cognitive and physical boosts:

1. Take your mind off work to give your brain a chance to truly relax;

2. Get up from your chair and move around to combat the negative effects of a sedentary lifestyle.
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The step-by-step guide to make breaks a regular part of your workday

If you’ve read this far, you probably have a pretty good idea of why you need to take breaks, what to do on your breaks and have a strong intention to do so.

Now you’re thinking, “but how do I implement it to my workday and make it a habit?”

It is surprisingly hard for most people to make the change to integrate breaks into the day, even when it’s something that they intend to achieve.

The problem is that most people fail to follow the instructions that they give themselves.

Let’s be honest, it’s way easier to sit on your chair and mindlessly scroll through your phone, OR, you could be so deep in your work that you don’t have extra mental energy to come up with stuff to do or even think about taking a break.

This is when you need a system to, sort of, automate that part of your day. It’s like having your coach showing up at your door every day at the same time to keep you accountable.

So, how do you design a system that helps you achieve this goal?

The perfect behavior-modification technique for this case is what psychologists call implementation intentions. It is a self-regulatory strategy that has been found to be particularly effective when it comes to situations where there may be immediate costs but significant long-term benefits, such as taking breaks at work.

An implementation intention supports our goal intention by setting out in advance when/where and how I will achieve this goal.

Here’s how :

Step 1: Specify your goal. For example, “I will take a break every hour at work”.

Step 2: Schedule them in your calendar (the When). Alternatively, if you prefer to work in “sprints”, set a timer on your phone or computer. You can set a timer for 30-minutes, go with the 52:17 method, or whichever time is optimal for you.

Step 3: Plan out your break activities ahead to avoid needing to “decide” what to do when it’s break time, such as “Go for a 5-minute walk at 3 pm” (the How)

Step 4: Follow the cues you have outlined in your plan

As a result, your goal will be performed automatically and efficiently, without conscious effort.

What we love the most about this technique is that it frees our cognitive resources for other brain-heavy tasks like study & work, since we don’t need to think about when to take a break and what to do for that break. It’s already planned!

Once you take the first step of planning it out, the automated system that you designed helps to remove the hesitation and deliberation when you want to take a break. It’s like putting your breaks on auto-pilot.

And…if you don’t want to go through the hassle of manually scheduling breaks into your workday, or waste your mental energy on coming up with what to do for your breaks, there are tools that are designed to make your life easier.

Follow along.

“Are there any tools that can help me take breaks?”

We are glad that you asked. Yes, there are.

At StretchMinder, we are obsessed with great tools that make life easier. After all, that’s what we believe what technology should be – making people’s lives easier.

Here are 7 hand-picked tools that help you take breaks:

StretchMinder – A unique blend of break reminder and 7-minute workout. From putting your breaks on auto-pilot with pre-scheduled breaks to providing guided activity routines including Movement, Breathing & Walking exercises, the app takes care of it all with just a few clicks. It is perfect for those who want the easiest way to build a habit of taking breaks and moving more throughout the day.
Focus To-Do – A app that brings Pomodoro Technique and To-Do List into one place, you can capture and organize tasks into your to-do lists, start focus timer and focus on work & study, set reminders for important tasks and errands, check the time spent at work.
Focus Booster – A simple and lightweight timer that automatically records each session. The app features a Pomodoro timer, a mini timer, customizable session lengths, report exports, and manual time entry.
Flow Time – A Chrome Extension to boost your productivity. It works as a Pomodoro-like timer & website blocker that boosts your productivity by making your mind go into the state of flow faster.
Google – If you want to keep things simple, just type “set a timer for X minutes” into Google and set your timer.
Your calendar – Schedule your break slots and set reminders on your calendar to repeat every day.
Your phone – Set a timer with the native timer tool and repeat every day diligently.

Source: https://www.stretchminder.com

Tanya Dalton

How taking breaks at work increases your productivity We try to work more efficiently and push ourselves at work, leaving less and less time for breaks and space to re-energize. Most people feel they never have enough time to take a quick break, or aren’t allowed to, but break times will boost your productivity and overall happiness. Increase productivity with these break ideas for work or home that are easy to implement. FREE Download: https://inkwellpress.com/breaks WATCH MORE: → 5 Habits to Embrace the Joy of Missing Out: https://youtu.be/DIJXnrmslz8 LISTEN to episode 082 of the Productivity Paradox podcast for more: https://ppx.inkwellpress.com/episode/… READ the Blog: → How to Build in Breaks to Your Work Schedule: https://wp.me/p9ZwEH-Ax → Got 2 minutes? Here’s 25 things you can do instead of scrolling your phone: https://wp.me/p9ZwEH-Av Say HELLO on social: Instagram: https://www.instagram.com/tonyadalton… Facebook: https://www.facebook.com/inkwellpress/ Twitter: https://twitter.com/inkwellpress Group: inkWELL Press Productivity Co. – Our supportive, private Facebook group for everything productivity: https://inkwellpress.com/group

How To Lose Weight Fast

Whatever the latest diet or exercise trend, whatever bullshit lines the personal trainer at the gym is feeding you, and whatever the latest scientific research is telling us, losing weight revolves around one factor and only one… CALORIES. Consume more than your body burns in day, whether through your natural basal metabolic rate, your day to day activities or exercise and you will gain weight. This is known as a calorie surplus. Burn more than you consume and you will lose weight. A calorie deficit. It really is as simple as that.

The more significant gulf between energy consumed and energy used you are capable of generating, the more quickly you will lose weight. Whilst the component parts of the equation are simple, the way you go about solving it is a little more complicated, particularly if it is to be sustainable. It’s very easy to tell yourself to eat less and be more active, but a lot harder to actually do it consistently for long enough to see results.

There are of course lots of ways in which you can manipulate both your diet and exercise regime in order to give yourself the best opportunity to both lose weight and then maintain those losses as part of a healthy lifestyle.

The Why?

You can’t help but be aware of the health risks associated with being overweight. Whether it be online, on the TV or in magazines and newspapers, the information is everywhere. As a society we have become increasingly concerned with healthy living and in particular diet and exercise. And rightly so. These areas represent an enormous challenge to millions of people all over the world.

Excess weight, and in particular, obesity, negatively impacts almost every facet of health. As well as the widely known increases in the risk of life altering and deadly diseases such as diabetes, heart disease and cancers, your reproductive and respiratory functioning, memory and mood can also be severely compromised.

I think the motivation for achieving and maintaining a healthy weight are pretty clear.

The How?

This is where we get back to that all important important equation:

Calories consumed – Calories burned = Energy balance

Negative energy balance = calorie deficit = weight loss

Positive energy balance = calorie surplus = weight gain

The two easiest ways to influence your energy balance? Diet and exercise!!

Diet:

There should be little surprise that what you eat (and drink) and how much of it you eat (and drink) determines your calorie intake for a period of time. Consequently, one of the simplest ways in which you can alter your energy balance is by consuming fewer calories. Over an extended period of time, provided the adjustments are significant enough to create an energy deficit, you should lose weight.

Eating less than your body is used to all of a sudden, unfortunately, is easier said than done. There are, however, a few strategies you can implement in order to give you the best chance of success.

Ditch the sugar:

Sugar is the devil. It is addictive. Eat more of it than you can burn off and your body stores it as… FAT! Excess fructose (sugar) in your blood causes elevated insulin levels. This prevents the body from accessing stores of fat for its energy demands and results in the brain telling you that you are hungry.

Moreover, sugar also causes leptin resistance. Leptin is a hormone which helps us release fat from stores to be used as energy. Ergo it tells the brain that we have enough energy supplies and we don’t need to eat. Increased levels of fructose in the blood raises the level of triglycerides, which block the transmission of leptin from the blood to the brain. The brain thinks the body is starving and tells us to eat more than our energy demands require. Thus we gain weight.

Sugar has also been shown to have very little effect on our feeling of fullness relative to the number of calories being consumed. That my friends is a slippery slope. One which isn’t going to help anyone lose weight, nevermind lose it quickly.

See, I told you sugar was the devil!

The good news is, the less sugary foods you consume, the less your brain craves them and the less you eat. All YOU need to do is break the cycle.

Here are a few top tips to help you cut back your daily sugar intake:

Avoid drinking calories. That means fruit juices as well as the more obvious sodas.
Reach for an apple rather than the candy. Whilst fruit obviously contains sugar, your body responds very differently to fructose in comparison to heavily processed, sucrose rich foods. Fruit can also be a great way of satisfying any cravings for sweet foods you may have without the drawbacks of regular chocolate binges.
Avoid pre packaged ‘convenience’ type foods which are often high in added sugar. The best way of knowing exactly what you’re putting in your body is by making your meals from scratch as much as possible.

Up the protein, fat and veggies:

When it comes to losing weight, protein is king. Studies have demonstrated that protein may boost the metabolism by up to 100 calories per day. That’s energy you’re burning simply sitting on the sofa twiddling your thumbs.

What’s more, high protein diets have also been proven to reduce cravings and make you feel fuller for longer. All of which are going to help you achieve the all important calorie deficit required for meaningful weight loss.

Low carbohydrate vegetables (normally the green ones), like broccoli, spinach, lettuce, cucumber (you get the idea) are a great way of filling out your meals without adding excess calories. Vegetables have a high fibre content which means they not only provide volume but also take longer to digest meaning you stay fuller for longer. They also provide you with some really important vitamins and minerals which will help keep your immune system in tip top shape. It’s a win all round really.

Whatever you do, don’t neglect fat. This is probably one of the most counterintuitive aspects of weight loss nutrition. Eating foods high in fat surely makes you fat? Provided you’re consuming the right kinds of fat (unsaturated and naturally occurring) rather than those found in heavily processed foods then they are a hugely important part of a balanced healthy diet and can help you lose weight.

By upping your fat intake in relation to your carbohydrate intake you can create an environment in which fat loss is actually more optimal. As already discussed, our consumption of carbohydrates releases insulin. The more carbs you eat, the more insulin your body produces and the harder it is for your body to access fat stores for energy purposes. Therefore, by replacing some of the calories you consume through carbohydrates with fat, you will reduce your insulin levels which will in turn make it easier for your body to access fat stores for energy at the same time as allowing fat to enter and fuel your muscles. Winning!

All low fat diets do is reduce your body’s capacity to burn fat and increase its ability to burn carbohydrates. Hormones such as adiponectin, which help boost your metabolism and break down fat cells are also inhibited.

Foods high in fat are also much better than those high in carbohydrates at making you feel full for longer. When the fat you eat enters the small intestine it releases hormones including cholecystokinin and peptide tyrosine tyrosine, which both play a major role in the regulation of your appetite. The more full you feel after eating, the less inclined you will be to dip into the snack cupboard or go for seconds, all of which is going to help you consume fewer calories in the long run!

As with anything in life, moderation is the key. Foods high in fat are calorie dense. So whilst upping your intake in replacement of carbohydrates is definitely a good idea if you want to lose weight, if you don’t take care of the all important energy balance then you won’t see the changes you want to.

Eat complex carbohydrates:

Cutting carbs from your diet all together is simply not sustainable. They are after all the most prolific source of energy for our bodies. There are, however, some sources of carbohydrate which will make it much easier for you to lose weight than others. Complex carbohydrates, such as those found in foods like oats, beans, brown rice, quinoa and lentils take much longer for your body to breakdown than simple sugary carbs. Whilst all carbs are eventually broken down into glucose, the longer this process takes, the longer you will feel full and the more nutrients your body will absorb from what you eat.

Feeling fuller for longer means you’re more likely to eat fewer calories and thus more likely to achieve that all important calorie deficit.

Fuel regularly:

One of the most common mistakes people make when they are looking to lose weight quickly is to adopt a very low calorie diet. Whilst this will obviously achieve the negative energy balance required, there are some significant disadvantages to such a strategy.

Your metabolism goes up for two to three hours after any meal as a result of the extra metabolic processes required to digest food and absorb its nutrients. Consequently, the less you eat the slower your metabolism becomes.

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Your body has a tendency to treat huge reductions in calorie intake as a period of food scarcity (that’s evolution for you). As a result your body becomes more efficient at performing the basic functions which keep you alive and thus you burn less energy and your metabolism slows.

Moreover, you hold on to more fat in order to increase your chances of survival. Even worse, as muscle takes more energy to support than fat, your body will break it down before it breaks down it’s stores of fat.

Eating regularly and ensuring your body never enters this survival mode will help to keep your metabolism ticking along at an optimal level.

Drink more water:

Drinking more water can help you lose weight in a number of different ways. Most fundamentally, it increases the number of calories that you burn at rest. In fact, energy expenditure has been shown to increase by up to 30% within 10 minutes of drinking water.

Are you hungry or just thirsty? You would be surprised at the number of occasions when you feel hungry but are actually just dehydrated. Next time you feel the urge to eat, have a drink of water and see if it satisfies your ‘hunger’. The signals from our brain which tell us if we are hungry or thirsty can get a little confused, which means we have tendency to eat when we actually need to drink.

As water is completely free of calories, making sure we are suitably hydrated before we resort to grabbing a snack is a great way of reducing excess calorie intake and finding the negative energy balance which is so fundamental to weight loss.

Exercise:

Whilst thinking carefully about what and when we eat and drink should be one of the cornerstones of any weight loss strategy, there is another key way in which you can ensure your body is operating in a calorie deficit. EXERCISE.

Controlling what we eat takes care of the energy we consume, but upping how much exercise we do is the easiest way to increase the amount of energy we use.

HIIT (High Intensity Interval Training):

The more active you are the more calories you burn and the greater your potential calorie deficit will be. This doesn’t mean, however, than you need to spend hours and hours on the treadmill or spin bike each day in order to give you the best chance of losing weight.

In fact, most research suggests that engaging in shorter burst of high intensity exercise is far more beneficial to both overall health and weight loss. Intense activity will increase your basal metabolic rate for up to 24 hours after exercise; increase levels of fat oxidation in the muscles; and lead to significant jumps in growth hormone levels, which help to burn fat.

As a result, a 20-30 minute HIIT session is actually going to be more beneficial to both your health and weight loss goals than an hour plodding on the treadmill at steady state. Efficiency is the name of the game here.

Circuit based training is a great way of introducing yourself to HIIT based workouts, particularly if you don’t necessarily want to fork out for a gym membership. Click here for a great whole body workout perfect for helping you shift that excess weight!

Resistance training:

Larger muscles burn more calories. Simple as that. The more lean muscle you have the more calories your body will burn at rest. In other words, having more muscle increases your everyday base metabolic rate. The metabolic demand of muscle is greater than it is for fat.

Muscle is constantly being broken down, recreated, and synthesized, all of which requires energy. So not only will you be increasing the number of calories you burn during exercise, but you will also increase your energy demands at rest, both of which will make it much easier for you to achieve the negative energy balance required for weight loss.

The best way of building muscle is to ensure you include some resistance based strength training in your regular exercise routine.

Studies have shown that your metabolism can be elevated for up to 38 hours after strength training, which means you’re energy use will be elevated for the best part of 2 days after your session. Boom!

Key Takeaways:

If it isn’t already clear, the single most important factor in the management of your weight is the relationship between the amount of calories you consume through eating, and the amount you burn through staying alive and exercising.

If you consistently exist within a calorie surplus, you will gain weight. If you consistently exist within a calorie deficit, you will lose weight. It really is as simple as that. If you eat unhealthily but maintain a negative energy balance then you will lose weight just as if you eat healthily but maintain a positive energy balance you will gain weight. It’s all about calories in and out.

However, from a nutritional perspective, you will obviously give yourself the best possible chance of losing weight if you stick with some of the simple tips already discussed like ditching sugar, upping your protein intake and ensuring you drink enough water.

Your calorie consumption is, however, only one side of the equation. For most efficient weight loss results, you should definitely pay some attention to how much energy you burn too. The most efficient way of increasing the energy demands you place on your body? Probably some kind of combination of HIIT and strength training. Remember, this type of training will not only allow you to burn calories whilst you exercise, but will also help you burn more when you’re chilling on the sofa. That, my friends, is what we call a win win! Post navigation

How To Squat Properly Parkour: The Ultimate Guide For Beginners

Source: https://www.sport-fitness-advisor.com

BRIGHT SIDE

Are there any ways to lose weight besides diet and exercise? There are many tricks that can help you lose a bit of excess weight in just 2 weeks. We’re going to share with you 15 tips that can help you get rid of excess belly fat. Most people don’t even know about these tricks! Science proves that people burn less fat when they sleep during the day and are active at night. A group of researchers from the University of Colorado studied 14 healthy people for 6 days. During the first 2 days, subjects slept during the night and didn’t have daytime naps. Then they changed their sleeping patterns to imitate owls’ sleeping schedules. It turned out that when people took a nap, their metabolism worsened since their biological clocks didn’t completely flip to fit their schedules.

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These Superfoods Can Stop Cancer, Heart Disease, Obesity, And So Much More

In an age where most of our food options are nutritionally deficient and loaded with fats, salts, and carbs, it’s hard to know exactly what to eat to have that well rounded and healthy diet. Introducing: Superfoods. These foods are naturally grown and loaded with important nutrients and antioxidants that fight against everything from your everyday cold to terminal diseases. If you’re looking to prevent issues like high blood pressure, obesity, high cholesterol, clogged arteries, and diabetes, a healthy diet matters most. Some simple changes to your diet and routine exercise are directly correlated to a longer, happier, and healthier life. Read on about the amazing powers of these superfoods and how they can help you live the kind of life you’ve always wanted!

Oranges

Next time you pass by the fruit section of the grocery store, make sure to pick up some oranges. This fruit not only provides the body with tasty hydration, but is also high in various nutrients, fiber, and Vitamin C. The secret behind the power of oranges is in their high levels of pectin, a soluble fiber that naturally gets rid of the cholesterol found in your body. And if you thought bananas were the only fruit with potassium, think again! Oranges have an extraordinary amount of potassium, which gets all that extra sodium out of your system so that your blood pressure naturally returns to a healthy level. Best of all, the potassium in oranges neutralizes proteins that can scar the development of heart tissue and lead to heart failure.

Kale

The popularity of kale has grown substantially in recent years, and now it’s difficult to find a supermarket that doesn’t carry it! This is great news if you’re looking to stop the onset of heart disease. Kale has a variety of nutrients that regulate your cardiovascular system which regulate the function of vital organs, including your heart. You might not believe that kale has way more omega-3 fatty acids, antioxidants, and fiber than most other vegetables out there! As an added bonus, it has low calorie and fat content, so if you haven’t been adding kale to your meals already, it’s time to get started!

Kale

Garlic

Garlic is well-known for its ability to repel vampires, but did you know that it has superfood properties that make it a worthy addition to your diet? Garlic has been proven to lower blood pressure and reduce the plaque in your arteries that can lead to heart problems. But wait, there’s more! Garlic can also decrease the number of enzymes that constrict your blood vessels. If you’re not a fan of the taste or lingering smell of garlic, a great alternative is to take a garlic supplement in the form of a pill. Studies show that this method of ingestion reduces the build-up of plaque in the arteries by as much as 50%!

Garlic

Chocolate

We have some good news for all you chocolate lovers out there! We all know this sweet treat helps with our mood, but did you know that it also reduces the chance of heart disease and strokes? A new study from Harvard found that people who regularly ingested raw cocoa showed absolutely no signs of hypertension and in fact, their blood pressure reduced! This is because dark chocolate has an antioxidant called flavnols, and eating a small and regular amount can lower blood pressure and lower the chances of heart-related diseases.

Chocolate

Lentils

Lentils are a great superfood already part of many diets around the world. Besides being a great way to add some flavor to salads or other dishes, lentils have tons of great health benefits. This powerful legume reduces the risk of strokes and heart disease. Lentils have high amounts of proteins, potassium, and magnesium, and this combination has been shown to regulate blood pressure, decrease high levels of cholesterol, and eliminate dangerous plaque build-up in blood vessels.

Lentils

Almonds

Who knew that such a tasty nut could boost your IQ? Almonds are a popular snack choice, but did you know their unique mix of nutrients has been shown to increase intelligence and memory? As if that wasn’t reason enough to grab a handful, they also lower the risk of heart disease and diabetes. The reason is that almonds have a high level of plant sterols, which prevent your body from absorbing bad LDL cholesterol that can lead to cardiovascular disease.

Almonds

Pomegranates

Pomegranates are a great addition to salads, smoothies, and shakes. If their great taste wasn’t convincing enough to add it to your pantry, this fantastic superfood harbors an excellent mix of antioxidants that protect the accumulation of plaque on the walls of your arteries. If warding off heart disease isn’t reason enough, scientists have found that the fruit helps prevent the onset of Alzheimer’s disease, strokes, cancer, diabetes, and also helps keep your skin, joints, and liver healthy and in working order! Oh, and pomegranates also help your teeth look great.

Pomegranates

Blueberries

Have you ever found yourself craving… blueberries? This superfood is part of the family of berries that regulate blood pressure, lower cholesterol, and reduce plaque build up in arteries. Each berry is jam-packed with essential nutrients and antioxidants that are so powerful that they stop some types of cancer right in their tracks! Last but not least, they help lower the risk of heart disease. Now that’s what we call a superfruit!

Blueberries

Beets

These purple vegetables are unique in their color and in the high levels of vitamins, minerals, and antioxidants. Unlike other vegetables, they contain B-vitamin folate and betaine. Studies have shown that this colorful addition to salads brings down homocysteine levels in the blood, which reduces the chances of developing heart disease. Moreover, beets have been found to mysteriously strengthen various organs and eliminate the chances of contracting certain forms of cancer.

Beets

Green Tea

Green tea recently became popularized in the West thanks to lattes and other tasty drinks. This herbal drink is a superhero when it comes to the number of antioxidants it contains. Just one cup of green tea can stimulate the reduction of plaque in arteries, lower bad cholesterol levels, and also improve heart regularity and overall health.

Green Tea

Salmon

Salmon has always been a restaurant staple for its fantastic taste, but did you know this type of fish has enough omega-3 fatty acids to stop the onset of heart disease? The combination of nutrients and good fats found in the fish can reduce triglyceride levels, open up closed off blood vessels, and stop the occurrence of blood clots.

Salmon

Turmeric

Turmeric is the best ingredient to enhance the flavor of any kind of curry. This spice has been a part of medical treatments in the East for centuries, but only recently has it entered the diets of those living in other parts of the world. Recently, scientists have isolated the active compound that makes turmeric a superfood. Curcumin, specifically found in turmeric, has been found to block cardiac hypertrophy, also known as heart enlargement. Turmeric also fights against obesity, high blood pressure, and lowers the chances of developing heart disease.

Tumeric

Chia Seeds

Chia seeds taste great in pudding or as an addition to any kind of smoothie. These tiny seeds are among the world’s best superfoods. They’re loaded with protein, antioxidants, fiber, and omega-3 fatty acids. Better yet, they’re super low in calories! Their combination of nutrients and antioxidants work hard to lower your cholesterol, lower the risk of a plethora of diseases, and keep your heart healthy and strong — no pills necessary!

Chia Seeds

Apples

We’ve all heard the saying, “An apple a day keeps the doctor away.” That old adage isn’t far from the truth! Apples are a commonly overlooked superfood that have incredible amounts of vitamins, minerals, and antioxidants. That apple a day lowers blood pressure and reduces the chances of developing heart disease. The best news is that, since there are so many varieties of apples, you’re bound to find one that you like! Or, if you get bored, you can always switch it up for a new tasty flavor.

Apples

Avocados

Avocados are a tasty addition to your meal or snack, any time of day! They are probably the one kind of superfood we could never live without. In addition to being amazingly delicious and versatile, avocados have tons of antioxidants, potassium, and monounsaturated fats. This combination promotes the health of your heart and also reduces the chances of developing heart disease.

Avocadoes

Eggplant

These fantastic purple vegetables are great grilled or baked, as well as in a cold vegetable dish. They have high amounts of vitamins, antioxidants, minerals, flavonoids, and even nasunin! These purple vegetables are your cardiovascular system’s best friend because they increase circulation, lower cholesterol levels, prevent blood clots, and also reduce the risk of heart disease. Your brain might also enjoy your next eggplant dish, too! They help prevent cell membrane damage and ward off cancers in brain tissue.

Eggplant

Broccoli

Broccoli might be one of the most dreaded dinner vegetables for children and teens, but these little green trees are an excellent source of nutrition for your heart. So as an adult, we hope you’ve overcome your dislike for this green giant because it’s an excellent addition to stir-frys, pasta, and sometimes even salads! Broccoli is known to lower cholesterol and keep your blood vessels healthy and strong. This superfood is rich in sulforaphane, which helps with problems related to blood sugar issues.

Brocolli

Carrots

Carrots are a great crunchy snack by themselves or paired with ranch, hummus, or other delicious dips. They are also a food that keeps your heart in tip-top shape, and in fact, can help you see better at night! This orange superfood has high levels of carotenoids and this antioxidant fights against the free radicals that can lead to heart disease. Carrots also have an abundance of Vitamin A, Vitamin K, and Vitamin C, and a ton of other nutrients as well. This combination of vitamins and nutrients have been studied and seen to fight against the onset of cancer, promote healthy bone growth, and maintain a healthy nervous system.

Carrots

Chicken

Chicken is the first superfood listed that isn’t a fruit or vegetable, and that’s for a very good reason! This amazingly lean meat has less saturated fat and cholesterol than any other red meat. Because of its health benefits compared to red meat, meat eaters often choose baked, stir-fried, or grilled chicken over that cholesterol-dense burger option for dinner.

Chicken

Chickpeas

Chickpeas are much more than the tasty main ingredient of everyone’s favorite side dish: hummus. While small and seemingly innocuous, these little peas are packed with nutrition for your heart. Each one of these little legumes is loaded with potassium, fiber, Vitamin B-6, and Vitamin C. More than any other legume out there, chickpeas use this special combination of nutrients to reduce your chances of developing heart disease.

Chickpeas

Coffee

We have some fantastic news for the coffee drinkers of the world! A new study has shown that coffee actually helps your heart (in addition to being a great start to your day). Moderate coffee intake reduces the risk of heart failure, coronary heart disease, and even stroke! Hold on, I’m getting my french press.

Coffee

Cranberries

Cranberries might be tart on their own, but they’re a staple juice in households around the world, and also a staple Thanksgiving dessert for Americans. These berries are high in antioxidants, and just like blueberries, they reduce the chances of developing heart disease. Regular cranberry intake also reduces the chances of contracting a urinary tract infection and lowers the chances of developing stomach ulcers and cancer.

Cranberries

Figs

Figs are one of the most underrated fruits at the grocery store! Raisins, dates, and figs all contain the essential vitamins and minerals necessary to maintain a healthy heart. This versatile fruit can be eaten raw, cooked, dried, or even in the form of a jam. Figs are high in fiber and calcium, and these two work together to keep your heart healthy and astoundingly reverse the effects of heart disease.

Figs

Flax Seeds

Flax seeds are essential to any diet that doesn’t include fish or nuts. This is because flax seeds are very high in Omega-3 fatty acids which help maintain a healthy heart. Flax seeds can be sprinkled onto smoothies or salads. One tablespoon of these seeds has more estrogen, antioxidants, and other nutrients than many other seeds!

Flax Seeds

Red Hot Chili Peppers

Excuse the comparison, but besides making for a fantastic rock band, this terrifyingly spicy vegetable is, in fact, great for your heart! The tiny terrors contain capsaicin, and this neuropeptide helps lower cholesterol levels and maintain a healthy blood pressure. While they are a great addition to your diet for heart health, it might not be a good idea to ingest them whole, sort of like this guy! If you’re up for the challenge, make sure to have your water ready!

Chilli Pepper

Ginger

If you’re a sushi-lover, we have great news for you! This wonderfully-smelling spice has been linked to maintenance of a healthy heart. You might be surprised to learn that a small daily intake of ginger can lower the risk of developing coronary heart disease and even hypertension. It’s no wonder that this superfood has been a vital part of recipes for centuries.

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Grapefruit

Grapefruit is an exotic fruit in both appearance and taste. The reason for this is because the pink fruit is loaded with nutrition. This delicious fruit has high levels of potassium, lycopene, choline, and vitamin C; now that’s not a combination you see every day! Grapefruit helps keep your heart healthy and is also included in the highly recommended DASH diet. It also helps lower blood pressure.

Grapefruit1

Source: http://www.crowdyfan.com/worldwide/heart-attack-cancer

Lakanto

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In July 2013 Alison Gannett was found to have a deadly baseball-sized malignant cancerous brain tumor in her frontal lobe. After an initial partial surgery, Alison has forgone traditional approaches and instead has used a ketogenic diet, DNA testing, and a new lifestyle to starve the remaining cancer cells and provide health to the rest of her body. Her new goal is to help others customize their diets and lifestyles to either prevent cancer or conquer cancer, and also to start ketogenic cooking camps at their farm. For More Info visit: http://www.lakanto.com/ambassador/ali… How is Monkfruit Sweetener Made: https://www.youtube.com/watch?v=n9Q_T… The Story of Lakanto: https://www.youtube.com/watch?v=2J0v7… Monk Fruit Recipes: https://www.youtube.com/watch?v=G9UfO… _______ “For the last several years I’ve been doing a therapeutic ketogenic diet which is very high levels of fat, two and a half cups of fat a day, nine cups of low glycemic vegetables and I’ve been using that to treat my terminal malignant brain cancer because cancer can only ferment glucose so I deprive it of glucose and give it plenty of fatty acids and it can’t grow or spread or do anything. My name is Allison Gannett and we’re here at Holy Terror farm which is where I live and work. I have many different hats for occupations. I’m a cancer survivor a ketogenic diet coach. I’m a world champion extreme skier and a climate change consultant. In 2013, I started behaving very strangely and one day I almost burned the house down making bacon and at that moment my husband knew that I wasn’t just acting bizarrely—that something was truly wrong. He brought me to the emergency room and they found a baseball-sized tumor in my brain and the diagnosis was terminal malignant brain cancer. They rushed me into surgery and said please sign this paper—I don’t even remember signing the paper nor do I remember them you know telling me the odds of coming out of a brain surgery that severe were not good. They extracted one baseball-sized tumor out of the front of my brain—you can see the little dent my head right here and the scar is actually hidden up here in my hairline—very nice that they can do that these day—and they did miss another tumor right here by my ear. I call him Junior and he is kind of my barometer anytime I want to eat something sugary or carb-y, I think about junior as a little Pacman and it keeps me from ever cheating. So a friend of a friend suggested that I get in touch with Dr. Nasha winters of Optimal Terrain Consulting immediately. She put me on the ketogenic diet. The amazing thing about being on this diet that I never expected is not only is it yummy and delicious but it’s had a lot of interesting side effects that I never expected. My Polycystic Ovarian Disease has completely disappeared in two years. My Hashimoto’s thyroiditis was gone in eighteen months. My breast fibroids were gone in five months and those probably would have turned into [they were worried about] cancer with those. You know, I make recipes of all my favorite foods that I used to like like macaroni and cheese and pizza and ice cream and brownies. I figured out how to make all of those without sugar and Lakanto been key for that for me because it’s the first non-glycemic sweetener that actually tastes good. When my doctor put me on the ketogenic diet, my first thought was what do I eat, you know? how do I get all this fat in my diet and what do I do to replace all the things I love like where’s my ice cream? Where’s my brownies? Where’s my pancakes? And at first I just deprived myself of all that food and that wasn’t very fun. And then I started playing with some recipes and trying some different alternative sweeteners. I grew stevia and yokan and tried flavoring things with those and they were okay but it wasn’t what I remembered. And then my husband was trying all my recipes and he hated everything! He thought all the sweeteners—he was just making horrible faces every time I made ice cream—and then one day I ordered Lakanto on the internet and I made ice cream–vanilla ice cream and I handed it to him and he had this big smile on his face and he was like: “this is the best ice cream I’ve ever had!” I couldn’t believe it! He hadn’t liked anything I’d made in over a year and a half so ever since then we’ve used nothing but. I could have my cake eat it to. Cure my brain cancer and have a brownie and ice cream for lunch every day. I sometimes have ice cream and brownie for breakfast–but I still get my nine cups of veggies in every day. When I help other people with my coaching, to have them use the ketogenic diet for cancer or for Alzheimer’s or diabetes–it has to be delicious for them in the same way. It’s delicious for me so I helped them recreate their favorite recipes and having a sweetener that is palatable, yummy and non glycemic non GMO is so important to me and to them.”

‘It’s normal for me to drink Diet Coke at the start of a 6am shift’

‘The shock when I couldn’t buy Ribena was overwhelming’

‘I don’t drink tea, coffee or alcohol and Diet Coke gives me a boost’

‘Weaning myself off caffeine has been a very slow process’

‘I’d often walk miles to a 24-hour supermarket just to buy Pepsi Max’

‘The craving for a fizzy drink at meal times never leaves me’

‘They changed the formula in response to the sugar tax – rendering it far less appealing’

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‘I was spending lots on coffee, and thought Coke Zero would be a cheaper alternative’

“We visited World of Coca-Cola for my birthday and my kitchen is decorated in Coca-Cola colours”

‘Everything tastes awful after catching Covid – so I’ve been able to quit Dr Pepper’

‘When I quit, my skin would change colour very slightly’

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‘I’ve become known as the Monster boy to my friends’

‘I’ve probably spent more than £1,200 on Lucozade’

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Get to know your cycle

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Push yourself up to week three …

… but be wary of injury around ovulation time

Take advantage of oestrogen

Burn fat

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Take it easy

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The Why?

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Oranges

Kale

Garlic

Chocolate

Lentils

Almonds

Pomegranates

Blueberries

Beets

Green Tea

Salmon

Turmeric

Chia Seeds

Apples

Avocados

Eggplant

Broccoli

Carrots

Chicken

Chickpeas

Coffee

Cranberries

Figs

Flax Seeds

Red Hot Chili Peppers

Ginger

Grapefruit

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