Yes.

More and more studies are now confirming that plant sterols do actually help to lower the “bad” cholesterol (LDL-cholesterol) levels in your blood.

Although lowering saturated and hydrogenated fats in your diet are the most important things to change, if you are struggling to lower your cholesterol with changes to your lifestyle, then try including some plant sterols and see if it will help.

There are lots of products available now which contain these. Go for the ones that contain at least 2g, as 2g per day is the amount needed regularly to take an effect.

So, if you feel stuck, why not try some as part of your heathly lifestyle.

Until soon with more musings…

Loretta

I believe that life is all about enjoying it, and this also means when you are getting healthy.

It’s good to make sure that you have a balance of everything in your diet and so make sure you give yourself treat days.

Now when I say treat days, this literally means the occassional “treat” like chocolate cake, ice cream, take-aways or anything that you normally would consider unhealthy. But it’s important not to go overboard and then binge for 2-3 days. You must have self-control.

My suggestion is to choose 1-2 particular days of the week as your day to have that one treat.

Also, if you know that you’ll be going to a friends house, or a party at the weekend, then use that time to have your treat.

As soon as you’re finished, make sure you do go back to your usual healthy routine. Don’t just keep treating yourself everyday and all day long.

But even if you do end up binging, just take a step back, reassess your situation and then get back to your usual healthy routine. Don’t just give up because of 2 or 3 days of binging. It’s not going to be the end of the world! Trust me.

So go ahead and have a small bite of cake if you want to. Don’t deprive yourself.

Until soon with more musings…

Loretta

…That is to your weight lifting dumbbells, of course!

Yes, it’s true ladies.

If you are after a quicker and more effective fat loss, and muscle definition, you need to start lifting much heavier weights.

By doing so, you will be working your body and your muscles much more. You’ll be gaining more muscle mass, which in turn will lower your fat mass. So don’t be shy of using the heavier weights at the gym or at home. Don’t just use the baby dumbbells. Go for over 5kg, and do lower repetitions. With time, you’ll notice the difference.

So ditch the baby bells or at least use them for a warm up) and go for the big ones!!!

Until soon with more musings…

Loretta

If you suffer symptoms of IBS (irritable Bowel Syndrome), then you may wish to try adding probiotics into your diet.

The usual symptoms of IBS include, diarrhoea/constipation or both, trapped wind, stomach cramps and flatulence. Diet sometimes can help eliviate some symptoms, but more and more studies show that there is actually a greater link to stress levels in the body. The more stressed, the more your symptoms occur and are intense.

Recent studies are now also suggesting that adding probiotic food into your diet may also help with reducing symptoms. Typical examples of these are the probiotic yoghurts, supplements or fermented milk drinks. The recommendation is to try these for at least 4 weeks at the dosage recommended by the manufacturer, and monitor the effect it has on your symptoms.

There certainly is no harm in doing this.

Until soon with more musings…

Loretta

Peanuts! Peanuts and more PEANUTS!

Yes. Word is out from health professionals that peanuts and most nuts in general are very good for our health, along side a healthy balance diet and exercise.

Recent studies have confirmed that regular consumption of peanuts and peanut butter can help benefit your physical, mental and emotional health. It also has cardiovascular benefits.

Peanuts are a good source of monounsaturated fat (like the one you find in olive oil) which benefits your heart and helps reduce cholesterol, gall bladder disease and Type 2 diabetes. It also contains essential amino acids, folic acid, magnesium and zinc which can help with depression. Studies have found that having a moderate fat intake (from mono and polyunsaturated fats) in the diet rather than a low fat intake, is more beneficial and can also help with weight loss.

Replacing high sugar/fat snacks with peanuts and other nuts, helps to lower your weight as well as keep you feeling satisfied for longer, as they are slow burning (ie. low Glycaemic Index). Australian researchers have managed to show evidence that frequent consumption of peanuts as part of a healthy diet does not contribute to weight gain.

If you want more information, you can check out the American Peanut Council.

So go on…..keep a packet of peanuts with you for snacking on throughout the day. But bear in mind that you still need to eat a healthy balanced diet and do regular exercise also. And make sure that the nuts you buy are fresh (ideally not salted or roasted as they will be high in salt!).

Until soon with more musings…

Loretta