Weight loss diet: Five vitamins and minerals that slash fat and build muscle

IF YOU want to get ripped make sure you include these five nutrients in your diet.

Eating healthy foods and exercising is the best way to beat the bulge, but there are certain vitamins and minerals that can help speed up the process.

Lots of people start a new workout regime without knowing how to fuel their body properly, this can lead to lack of motivation.

To keep you mind and body on track you need to feed your body the right fuel so it can burn fat and build strong muscles.

A high-protein diet is often recommended for bodybuilders wanting to bulk up, but there other many other important nutrients, vitamins and minerals that are key for honing a fit physique.
For example Glucomannan, which is a dietary fibre, is great at reducing absorption of faint the body, while vitamin C is essential for building muscle.

Here are five key vitamins and minerals that ca help you get your dream body:

 

1. Vitamin B12
Taking a vitamin B12 can help improve energy levels and improves the metabolism, which can help aid weight loss.
The vitamin also ensures the brain and nervous system functions properly, which improves uncle growth.

 

 

 

2. Magnesium
Magnesium plays several important roles when it comes to the health of your body and brain.
It helps convert food into energy, which means you can spend longer at the gym.
It also helps reduce fatigue and muscle cramps, meaning you can work out for longer.
Unfortunately, studies sow about 50% of people in the UK don’t get enough magnesium in their diet so it’s worth adding a supplement.

3. Vitamin C
Vitamin C is found in foods such as oranges, strawberries and red peppers. It’s a key vitamin and a lack of it can lead to major health consequences including high blood pressure, stroke and certain cancers.
The vitamin is a powerful antioxidant and is essential for building muscle and burning fat.
People who eat more vitamin C also have lower BMIs, according to a review published in the Journal of the American College of Nutrition.

4. Glucomannan
Glucomannan is a water-soluble polysaccharide that is considered a dietary fibre.
It can aid weight loss by reducing the absorption of fat in the body. Glucomannan also makes you feel fuller for longer, so you are less likely to snack on junk food.

5. Calcium
Most people know calcium is essential for strong bones and teeth, but its also vita for muscle growth.
Also a lack of calcium can release a hormone called calcitriol, which can cause fat storage in the body.
Some foods also have a very high thermogenic effect, so you literally burn calories as you chew

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11 Tips for Staying on Track over the Weekend

Everybody’s working for the weekend! Whether that’s simply a statement of fact or makes you think of the old Loverboy tune, it is the truth. Even when the weekend is packed with activities, it’s often remains the only time when we can kick back, relax, and take a deep breath. The challenge is that it might also be a time when you find yourself stumbling when it comes to good-for-you eating habits. Here are 10 tips for staying on track over the weekend.
Taking charge of your weight and health isn’t about going on diets. Rather, it’s about making lasting lifestyle changes that produce lasting success. Using these weekend eating tips will help you stay on track so that you don’t undo all of that awesome work you’ve done during the week.

As you incorporate these tips for weekend eating into your routine, remember to be kind to yourself. Lasting change takes time, and there are bound to be hiccups along the way. Keep your eye on long-term success by taking one step at a time.

1. Get yourself into a mindset of consistency.
It’s easy to slip into the state of mind that tells you the weekend is time to indulge. Stay on track by committing to eating the same healthy foods and portion sizes as during the week.


2. Sneak in a longer workout.
Boost calorie burn by adding 10 or 15 minutes to the weekend exercise routine.


3. Pack healthy snacks for outings.
One of the best weekend eating tips to prevent the snack attacks that lead to overeating or to fast food temptation is to pack your own nutritious, clean eating munchies.


4. Plan the menu for the following week.
Taking time to plan healthy recipes for the upcoming week will make you more aware of what you are (or aren’t) putting into your body over the weekend.


5. Stick to homemade instead of takeout.
Another of the top tips for weekend eating is to stick with healthy homemade recipes. For a no-fuss weekend meal.


6. Order smart when you do eat out.
Eat lean cuts of meat, and ask for dressings or sauces on the side so you get some control over excess fat and calories.


7. Eat before events.
Enjoy a filling snack to curb appetizer grazing at parties. Give yourself lasting energy by choosing high-protein snacks that include foods such as water-packed tuna or low-fat dairy.



8. Drink more water.
Avoid soda (regular and diet) entirely, and if you’re drinking alcohol consume one full glass of water between each serving of beer or wine. Stay away from mixed drinks, which are high in added sugar.


9. Dip happy.
One of the top tips for weekend eating is to avoid high-fat dips prepared with sour cream or excess cheese and instead reach for yogurt or hummus dips.


10. Watch portion sizes.
Having a little extra time over the weekend means we have more time to linger…and pile on another helping. Get into the habit of sticking to proper portion sizes for every meal and snack.




11. Don’t overdo breakfast. Researchers found that people tend to consume more over the weekend, particularly at breakfast, likely because we have more time to enjoy a morning meal than during the work week.

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Alzheimer's disease: The six foods YOU should eat to REDUCE risk of condition

EATING a healthy diet can protect the organs in the body from but it can also reduce the risk of developing Alzheimer’s disease.

Rob Hobson, Nutritionist and head of nutrition at Healthspan has looked at the six foods which play a key role in brain health.

“Your brain has to work hard 24 hours each day, even while you are asleep it takes care of your breathing, thoughts, movements and senses,” he said.
“High quality foods contain a rich source of vitamins, minerals and antioxidants that help nourish the brain and protect it from the damage caused by free radicals that are produced when the body uses oxygen.
"A diet that is rich in poor quality foods such as those high in sugar and other refined foods can be harmful to the brain."

Rob said refined sugar can affect the regulation of insulin in the body and cause inflammation, while a diet high in bad fats may speed up the formation of beta-amyloid plaques in the brain, which are blamed for much of the damage that occurs in the brains of people with Alzheimer’s disease.
“An unhealthy diet can also increase the risk of poor heart health and blood vessel damage,” he added.

Blueberries

Research has shown that consuming blueberries may be effective at improving or delaying short-term memory loss by way of their active plant compounds called anthocyanins.
These compounds are responsible for the dark red and purple colours of fruits and vegetables.
“Look for other fruits and vegetables such as berries, aubergines and beetroots for a good supply of these phytonutrients,” said Rob.

Eggs
These nutritious nuggets contain a source of B vitamins including B6, B12 and folic acid, which all help to reduce homocysteine in the blood.
Rob said: “Elevated levels of this compound have been linked to an increased risk of stroke, cognitive impairment and Alzheimer’s disease.
“One study found significantly less brain shrinkage in older patients with mild cognitive impairment after receiving high doses of B6, B12 and folic acid when compared with a placebo.
“Try other rich sources of these nutrients including green vegetable, poultry and wholegrains.”

 

Ginger
Researchers believe that by eating foods such as ginger - as well as green tea, dark berries and oily fish - you can help to protect glial cells.
These cells are the most abundant of the central nervous system and provide support and insulation while helping to remove debris and toxins from the brain that can contribute to Alzheimer’s disease.

Oats
Eating wholegrain foods such as oats can help to maintain consistent levels of insulin and blood sugar unlike highly refined and processed foods rich in refined carbohydrates such as sugar and white flour that can rapidly spike your glucose levels.
Rob said: “This continual spiking can contribute to inflammation which can be detrimental over time to organs such as the brain.”

Nuts

A rich source of vitamin E can be found in all varieties of nuts. Research has suggested that this nutrient may help to reduce cognitive decline, particularly in older people.
Rob added: “Try increasing your intake of nuts by sprinkling over yoghurt and salads or using to make fresh nuts milks or simply eating as a nourishing snack."

 

Oily fish
Salmon, trout, mackerel, herring, sardines and tuna are all rich in the essential omega 3 fatty acids.
Rob said the most crucial of these fatty acids are EPA and DHA, which are associated with maintaining a healthy brain, heart and joints as well as your general wellbeing.

Low levels of DHA has been linked to the development of Alzheimer’s disease and memory loss while having sufficient levels of both EPA and DHA helps the body to make the ‘feel good’ hormone serotonin, which can help to manage stress.

“For those that don’t eat the recommended two servings of oily fish per week then supplement the diet with a good quality supplement such as Healthspan Opti-Omega 3 1,200mg,” he added.

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