How To Lose Weight Fast and Easy (NO EXERCISE) – Weight Loss – Lifestyle – Healthy Diet – Abigale K

SEND ME YOUR WEIGHTLOSS BEFORE AND AFTERS: (preferably email me please)
EMAIL: Contact@AbigaleKirsten (Please also mention your permission for me to use your photo as inspiration to others on all my online Links aka Twitter, Instagram, My Upcoming Website, Facebook, YouTube etc).
We need your support and pictures to inspire others and be part of the motivation for the world.

MUSIC : Jordan Sparks – One Step At A Time. (I do not own the music, tune, lyrics, or song).

How To Lose Weight Fast & Easy w/ NO EXERCISE.

+ Green Tea can cause slight seizures, although he population that carries this rare symptom is rather less, it is still a duty to advise you on it. Before starting the Greentea/Oolong Tea abby diet, i prefer you have a cup or two and see if another amounts.
+ Green Tea can cause slight dizziness, feelings of vomiting, nausea, headache etc.. if you follow my steps exactly in the video you can very well avoid these symptoms easily. Do not take green tea for granted and drink more cups a day than I said, and do not have it on an empty stomach unless you have tried it once and had no reactions whatsoever (like me) in which cases when your in a rush to head off somewhere, those who can withstand it on an empty stomach, it is ok to do so, but do not do it everyday, and more than once in a day, even if you know you have or CAN handle it due to experience.

MOST ASKED QUESTION – Whats My Height, Age, and Weight.
161.5cm – 5ft 3inches – grew an inch after weight loss, was 5″2 all my life till 17.
May 05 1994 – Its 2014 – I Turned 20 this year :/ BYEBYE TEEN LIFE D:
My weight Fluctuates every now and then, Mainly because I am a woman, and we do have weight fluctuations quite frequently, also my body *morph* type is prone to fluctuations.
Iam currently 60-63kgs, but mostly stay at 61 & 62. 63 being the highest in the middle of my monthly’s for the most.

I personally eat 1200 cals a day but thats for my height, This doesn’t apply to everyone as all women come in different shapes and sizes. What i can recommend is for you to find out your BMI and it will calculate everything for you depending on your height. Some people who saw my video got mistaken and assumed I’ve told all women to eat UNDER 1000 Cals, including men. In order to reduce the amount of assumptions i get and unnecessary notification that are rather unimportant as even me making a video falls of def ears to a few tempered humans, i thought of adding this into my description. Type into your “Google Toolbar” for a BMI calculator, and you shall be presented with one online. Also, notice how i said don’t starve yourself. If i would say that, it would be so incoherent to saying to eat under 1000 cals which literally is STARVING YOURSELF.

WHAT DID I SAY AT 11:20-11:25?
I said “SOUP” can fill you Up. (btw soups with creams are Fattening).

Foods That will help you see results in 2 weeks:
Lemon / Lime
Prunes (After or Before every meal {CAN ALSO BE USED FOR SNACKING).
GreenTea ( For 3 – 4 months [MORNING + LATE AFTERNOON + EVENING] half an hour after every meal.
Oolong Tea / Wulong Tea (After 3 – 4 months). half an hour after every meal.
Honey + Lemon + Hot Water (Before Sleeping).

Green Tea & Oolong is best from either a traditional Chinese market/store or Walmart.
Do not add too much honey to your prior sleep drink because it can cause heartburn as normal honey does.
Do not Eat over 5 – 6 Prunes a day. It might cause irritation to your bowl movement.
Do not go overboard with Pineapples and Apples just because it helps burn fat. Everything should be eaten in healthy quantities. Fruits can cause uncomfortable bloating or a beautiful gassy BUM!!! hahahaha
Eat frozen yogurt instead of regular Ice cream.

Hope I haven’t missed out any important Tips or Additional Information.


Check out my other youtube video link : …

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3 Homemade Body Wraps: Detox, Relax & Revitalize

Make your own body wrap at home using our step-by-step guide, which includes 3 super simple recipes you can try today!

detox wrap recipe

All the Benefits of a Spa… Without the Nasty Chemicals or the Cost!

Off you go to the spa, where they slather you with all kinds of weird goop and leave you to relax – then stick you with the exorbitant bill. Your restful relaxation and feeling of revitalization quickly fades away.

You have no clue what nasty chemicals and substances they’ve covered you in, they’ve charged you a small fortune for the privilege, and whatever small benefit you felt is quickly lost as you pay the bill and walk back out the door straight into all those pollutants you just spent all that money to get rid of.

Why put yourself and your wallet through all that, when you can take a little time out in the comfort of your own home and make a healthy, fresh, effective wrap at home that costs barely anything at all?

You don’t need chemical-laden wrap mixtures that have been fermenting on the shelf in the spa or beauty store, filled with preservatives and synthetic substances that you can barely pronounce. You just need a little quiet time, an old sheet or some inexpensive bandages, and a few natural ingredients.

relaxing body wrap

It’s a Wrap: The Benefits

There’s a huge range of homemade wrap ingredients to choose from, with different elements providing different benefits. For example: you could create a wrap to cleanse your body and your skin, drawing out toxins and sloughing away dead skin. These wraps also replenish your skin with vitamins and minerals, helping you to feel revitalized.

Depending on the ingredients you select, your wrap could help you to:

The Process

It’s super simple. Once you’ve chosen and made your wrap mixture (see recipes below), you’ll need:

  • An old cotton sheet
  • A quiet space
  • Music (optional)
  • Cold water
  • A few old towels

1) Make Your Wrap: Prepare your wrap from the selection below and set it aside.

2) Hydrate: Drink plenty of water before you begin to ensure you’re properly hydrated.

3) Shower: Take a warm shower, but only use a very mild soap. This helps to open your pores for deep penetration. Avoid shaving, however, as it can cause irritation and be counterproductive.

4) Get Ready: Lay an old cotton sheet in the bath or across a massage table or lounger – wherever you plan to lay during your pampering session. Have a few old towels standing by, too, along with your wrap mixture.

5) Wrap: Then simply slather the mixture all over you, wrap yourself in the sheet as you work in the mixture from your feet upwards. Once covered, lay the towels over the top of you and the sheet. The towels help to trap body heat, keeping you warmer and creating more perspiration.

5) Relax! Each recipe below has a recommended time frame. Adhere to the time frame so you don’t dehydrate yourself. Once your time is up, unwrap yourself and wipe away as much mixture as you can with the sheet. Take another warm shower, without using soap. Once you’re clean and dry, drink some more water to replace some of what the wrap has drawn from you.

NOTE: For a tighter wrap, you can use cheap bandages, but cotton sheets and towels work well. Some wrap recipes advise using cellophane kitchen wrap, but this can cause excessive perspiration, too much heat, and can quickly dehydrate you. It’s also wasteful and bad for the environment, so we recommend sheets and towels. 

How Wraps Work

The theory behind wraps is that the mixture draws toxins from the body through the pores in the skin and replaces them with valuable nutrients.

Homemade wraps can also help alleviate muscle and joint pain and reduce water retention. With the right ingredients, some wraps can act as cleansers, help to rid your skin of fungus and bacteria, and speed up wound healing time; as well as soothe irritated skin and conditions such as eczema.

Weight loss wraps are popular, and there some wild claims out there; however, the (unfortunate) reality is no wrap recipe can suck fat off you, or melt it away. Weight loss might occur by removing toxins which are stored in fat cells or by drawing off retained fluid (temporary results).

Homemade Body Wrap Recipes

We put together 3 of our favorite recipes for you to try…

Moisturizing, Revitalizing Papaya Antioxidant Detox Wrap
papaya cut in halfPapaya has some amazing properties. It’s beenused for thousands of years as a poultice to help heal wounds, fight fungus, and destroy viral bacteria. This is due, in large part, to the protein-dissolving enzyme papain.Papaya also has anti-inflammatory properties and is rich in antioxidants and flavonoids, destroying free radicals and preventing further damage, helping to promote a healthy body and reduce signs of aging. The huge amounts of vitamins and minerals, including A, C, and E, are incredibly good for your body and skin.

This recipe provides a huge range of benefits for your body, and you can use it on your face too.

coconut milkIngredients

  • 3 cups of grated papaya
    (see benefits above)
  • 2 cups of yogurt
    (nutrient-rich & soothing for skin)
  • 2 cups of rice bran (or oats)
  • 1/2 cup of coconut milk
    (soothing and moisturizing)
  • 15 drops of cranberry seed oil
    (carrier oil for deep penetration/rich in antioxidants, vitamin E and minerals)
  • 1 cup of Epsom salts
    (relaxes muscles/opens pores/gives trace minerals)

Application Time: 20 to 60 minutes

Process:  Mix everything together in a big bowl, apart from the Epsom salts. Remove a small portion of mixture and set aside to use on your face.

Then add the Epsom salts to the bowl for your body. Stir well. So simple and incredibly effective.

Simply sit in the middle of your sheet and slather all over yourself, then wrap yourself up and apply the mixture without the Epsom salts to your face.

Anti-inflammatory and Rejuvenating Green Vegetable and Seaweed Detox Wrap
Kale, spinach, and nori are the standout ingredients here. This wrap will help relieve water retention, is anti-aging, full of nutrients, and has anti-bacterial, anti-fungal, and anti-viral properties.spinach and kale


  • 2 cups of kale
    (rich in flavonoids, antioxidants, phytonutrients, anti-inflammatory compounds, minerals & fatty acids)
  • 2 cups of spinach
    (rich in flavonoids and antioxidants, phytonutrients, anti-inflammatory compounds, minerals & fatty acids)
  • 2 sheets of nori
    (rich in antioxidants, high concentration of minerals and vitamins, anti-inflammatory, anti-bacterial, anti-fungal, anti-viral)
  • 1/2 cup of coconut milk
  • 1 cup of Epsom salts
    (relaxes muscles, opens pores & provides trace minerals)
  • 15 drops of evening primrose oil
    (soothing, carrier oil & rich in essential fatty acids)

Application Time: 30 to 60 minutes

Process: Blitz the kale, spinach, nori, and coconut milk in a blender until you have smooth paste. Add the remainder of the ingredients and mix thoroughly. Job done! Now apply, wrap, and relax.

Anti-aging, Anti-inflammatory, Moisturizing Honey, Pineapple, and Goat’s Milk Wrap
Manuka honey, aloe vera, and pineapple juice are super healthy for your body and skin. These ingredients are bursting with minerals, vitamins, and phytonutrients that not only nourish your skin, but help to draw out toxins and excess water, as well as fight aging, help alleviate skin conditions, and give your skin a fresh, healthy feel.manuka honey


  • 3 tablespoons of manuka honey
    (anti-fungal, anti-bacterial, anti-viral, antiseptic, cleansing, moisturizing & promotes wound healing)
  • 10 drops of aloe vera oil or juice
    (soothing, promotes wound healing, cleansing, anti-bacterial, anti-inflammatory, anti-aging & scar reduction)
  • 1 cup of rough oats
    (soothing, gentle exfoliant & draws off excess fluid)
  • 2 cups of pineapple
    (anti-inflammatory, cleansing, flavonoid and antioxidant-rich & anti-aging)
  • 2 cups of goat’s milk
    (soothing, moisturizing, hydrating, sloughs away dead skin cells & mineral-rich)
  • 1 cup of Epsom salts
    (relaxes muscles, opens pores & provides trace minerals)

Application Time: 45 to 90 minutes

Process: Simply chop the pineapple and blitz it in the blender. Add the remaining ingredients and stir. It’s that simple.

Making Your Own Concoction

The different ingredient and recipe combinations are infinite – there’s way too many to list here. The three recipes above are basic, inexpensive, and incredibly effective. Each one contains a range of benefits for your skin, from soothing irritation and ridding your skin of bacteria to cleansing and nourishing your skin for a bright, fresh appearance. The BIG secret? With a little research and a bit of trial and error, you can make your own recipe that suits your needs and your skin type.

Yogurt in bowl

Creating a DIY detox body wrap isn’t rocket science. Practically anybody can do it. Experiment with different oils, fruits, herbs, vegetables, clays, and liquids. Just remember not to go crazy at first. Simple is usually best, so try to limit yourself to no more than six ingredients at a time. You can choose a clay and sea-salt wrap, adding a little extra moisture and the herbs of your choice, or go with a liquid wrap mix like those listed above.

Consider what you want from the wrap – are you interested in soothing irritated skin or alleviating eczema and psoriasis, or are you more keen on a little temporary weight loss and skin toning? Do you want to promote wound healing or lessen the impact of oily skin? There are fresh, inexpensive ingredients to help you with all kinds of issues. So do your research and make your own wrap.

Just remember never to leave a wrap of any kind on for more than 90 minutes, and make sure you hydrate yourself before and after. This is necessary for maximizing toxin reduction and skin nourishment, but also to maintain your health.


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Why Shin Splints Happen and How to Never Deal With Them Again

There are few things every runner agrees on. The best running shoe, the most accurate GPS watch, and whether KT tape really works are all up for debate in running communities.

One thing all runners can all agree? Shin splints (pain along either or both of the shinbones) are the absolute worst—second only to a DNFnext to our online race results.

Studies suggest that up to 20 percent of runners experience shin splints, an overuse injury technically known as media tibial stress syndrome, or MTSS . They can range from a stress injury (the swelling of your shinbone) to a stress fracture (a crack in your bone), saysJordan Metzl, M.D., a sports medicine physician and author ofRunning Strong.

Since the catch-all term applies to many different pain points, it’s often difficult to identify the actual root of the problem. “Some people feel pain in the muscle, others feel it right in the tibia (shinbone), while still others feel pain at the knee,” explains Mike Young, a certified strength and conditioning specialist, track and field coach, and founder of Athletic Lab. And that makes easing the pain a challenge.

The Science Behind the “Ouch”

Shin Splints

There are two types of shin splints: bone- and muscle-related.

Ninety percent of shin splints stem from the shinbone, meaning the bone gets sore from running or another impact-related activity and starts to swell, says Metzl, who’s also an endurance athlete (he’s finished 33 marathons and 12 Ironman races). If not treated correctly, that stress injury can turn into a stress fracture, causing more pain and requiring an even longer recovery period.

The other 10 percent of shin splints are caused by muscle-related issues. In this instance, the muscle in the front of the leg (the tibialis anterior) starts to swell. As the muscle engorges, the tendons around it become too tight, causing pain. If you can (gently) apply pressure to your shinbone without a ton of pain, your injury is likely muscle-related.

Unsurprisingly, shin splints are more common in runners, specifically long-distance runners who cover a significant amount of miles. But athletes who experience big impacts on hard surfaces, like basketball players jumping on asphalt courts, also have a history of shin splints, Young says.

No matter your exercise, three major factors are at the root of shin splints, Metzl explains. First there’s the mechanics of your body: If your feet roll inward when you run (a.k.a. underpronation) or you’re over-striding, extra unnecessary force could be loaded onto your tibia bone, causing discomfort . Second, increasing how far or how often you run too quickly can trigger the pain. Lastly, the lower your bone density (which peaks at age 30), the greater your risk, and high BMI levels have also been linked to shin splints.

An Ounce of Prevention…

Man Running Outside

The old adage holds true: The best way to get rid of shin splints is never to get them in the first place. By the time a runner seeks medical attention, often the damage has already been done, Metzl says. That’s why it’s so important for runners to listen to their bodies and educate themselves.

One rule to always keep in mind: “Never increase your mileage by more than 10 percent from the week before,” says Marnie Kunz, a Brooklyn-based running coach. (For example, if you run a total of 10 miles one week, add on 1 mile the next for a total of 11.) On those runs, vary the surface type so you aren’t always on asphalt, Young suggests. Try occasionally running on a bridle path or grass to reduce the likelihood of overuse.

Being aware of any pain in your shins (and scaling back accordingly) is another way to prevent long-term distress, but it’s crucial to strengthen your lower legs and feet. Add foot-strengthening exercises such as rolling out your arches over a lacrosse ball, jumping in sand, and running barefoot to your routine, Young suggests.

Eccentric calf raises are also great, says Abigail Bales, a running coach and personal trainer. Stand on a flat surface, holding onto something for balance, and press up and balance on the balls of your feet. Distribute your weight evenly between your first and second toes. Slowly lower back down to your heels over a five-second count, aiming for your weight to land on the outside of the back of your heels last. Do three sets of five to eight reps.

Work on ankle mobility several times a week too, Bales recommends: Step one foot forward and bend the front knee as far forward as it can go, without the heel lifting off the ground. It’s OK to let your knee go over the angle of the ankle, since you won’t be putting weight on it—it’s about mobility, not strength. Do 20 reps on each side.

And (to add one more thing to the list) don’t neglect all-aroundstrength training, Metzl advises. “The stronger the glutes and core, the better position you’re in when you run—and the less likely you are to get shin splints.”

8 Ways to Relieve the Pain

Feet RunningSo, despite following the above advice, you overdid it while training for your first half-marathon and your lower legs are begging for mercy. Fortunately, there are a number of steps to take to alleviate shin splints.

1. Rest.

Sorry, all you type-A athletes: Sometimes you’ve just gotta take a few days off. “Pain in general is your body’s way of telling you to scale back,” Young says. Take a few days off from running until the pain subsides, Bales recommends. If you’re antsy to move while you wait it out, try lower-impact activities like cycling, water running, or resistance training.

2. Check your kicks.

Look at your athletic shoes to ensure they’re fitted correctly, and try orthodics to see if they can provide relief, Young says. Research has found that shock-absorbing insoles can help prevent shin splints .

3. Analyze your gait.

This will help you determine if you’re underpronating or overpronating, Kunz says. Check to see if your local running store offers complimentary gait analysis, or a physical therapist can also help assess your gait pattern.

4. Foam roll.

Yep, this tried-and-true recovery method also comes in handy for shin splints. If you are experiencing muscular shin pain, Metzl recommends using the foam roller on your calves and around the affected areas.

5. Ice it.

If the discomfort is bone-related, icing your shins and taking anti-inflammatories is the way to go. Ice and elevate your shins for at least 20 minutes twice a day to ease pain and swelling, Kunz says.

6. Consider supplements.

To build up your bone mass, Metzl suggests including plenty of calcium and vitamin D in your diet.

7. Shed some pounds.

This may be the most difficult, yet crucial, step to relieving pain. Dropping a few pounds will alleviate the relative force put on your body as you move, Young says.

8. See the pros.

If pain persists, Kunz recommends seeing a doctor or physical therapist for a diagnosis so you know you have shin splints and not something more serious.



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23 Unexpected Ways to Hack Your Health

Feeling stressed? Try cooking up some salmon, or just start swearing. And for a nice, tender treat, soak a steak in coffee before cooking. If these tips all sound a little odd, that’s OK. “Hacks” are surprising (and often strange) uses for everyday items. With a little bit of science and a whole lot of ingenuity, these 23 hacks will transform kitchens into tool sheds, improve workouts, and even help turn frowns upside-down.

The Kitchen

Genius Health Hack: Use Beer to Shampoo Your Hair

1. Shampoo Your Hair With Beer

Plus find foot moisturizer and a better way to marinate steaks and cook rice. These four beer hacks will change the way you look at those leftover brews.

2. Scrub Veggies With Baking Soda

It’s a kitchen staple, sure. But from cleaning veggies to putting out fires (for real), these five hacks prove baking soda is a true all-star for household emergencies big and small.

3. Moisturize Skin With Honey

It’s good for more than just sweetening food and tea. We found four of the most surprising—and helpful—uses for honey outside the kitchen.

4. Make Greek Yogurt With Coffee Filters

The morning can’t start without that cup o’ Joe, but the magic of coffee doesn’t end with the drink—coffee filters can impart some magic of their own with these five hacks.

5. Exfoliate With Avocado

It’s more than just the basis of our favorite dip. Here are our three favorite out-of-the-box uses for avocados, from a cleansing facial scrub to a killer substitute in… desserts?

6. Treat Sunburns With Tea

Sipping tea just for its antioxidant punch is so last millennium. Here are three of the best, most unusual, and generally awesome uses for tea that don’t involve slurping.

7. Shave With Peanut Butter

Peanut butter’s okay without its partner in crime (jelly). These four hacks show a spoonful of the nutty treat could be useful in the shower, frying pan, and even your hair.

8. Soak Steak in Coffee

These four hacks use coffee grounds as a better steak marinade and tenderizer, a facial scrub, to help that home garden grow, and to get rid of pesky kitchen odors.

9. Deodorize With Lemons

Lemons can lighten hair, repel pests, and even fill in as an emergency deodorant. Greatist finds four ways to take this superfood beyond the garnish.

10. Gargle Whiskey for a Sore Throat

Love whiskey, but tired of sipping it straight up (or sipping it at all)? No fear—we’ve uncovered four surprising ways to keep that bottle from collecting dust in the liquor cabinet.

11. Swap Sugar for Cinnamon

Use cinnamon instead of cream and sugar in coffee for a healthy flavor kick.

12. Cut Calories With Smaller Plates

Dine on a smaller dish to cut calories at mealtime.

13. Chew Gum to Curb Appetite

It may be time to bring back the Bazooka and Big League Chew. Research suggests chewing gum between meals can help reduce hunger and caloric intake.

14. Chew Slowly, Eat Less

More nutrients in fewer bites? Mom said it best: “Chew your food!”

The Gym

Health Hack: Curse When Lifting Weights

15. Curse to Reduce Pain

Ohhhh sh!t. Turns out swearing aloud could help turn down the pain-o-meter.

16. Visualize Exercise to Rock a Workout

Research suggests just imagining achieving an exercise goal—like powering through a workout or performing that last rep—can help set the stage for success.

17. Drink Cherry Juice to Speed Recovery

Looking to recharge after a tough workout? A bowl of cherries isn’t the only option. We put together a list of proven ways to speed recovery and get the body rested and ready for more.

The Desk

How to Stop Feeling Stressed at Work

18. Take a Walk to Get Productive

Step away from that workstation during the lunch hour for increased productivity.

19. Write Away Stress

A pen and paper could be the best tools to combat stress.

20. Start Smiling and Feel Happy

There might be more to improving your mood than just “grin and bear it.”

21. Floss to Boost Brainpower

From yoga to lawn-mowing, and even oral hygiene, check out these surprising ways to get smarter.

22. Take a Warm Shower Before Bed

Can’t get to bed? A warm shower will help almost anyone drift off to slumber.

23. Chow on Fish to Beat Stress

Learn how to fight stress with the omega-3′s in salmon and other delicious dishes.



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How to be Fit & Healthy on your Period

Screen Shot 2015-04-10 at 11.04.28

Tears, anger, cramps, chocolate cravings, bloating – whatever it is, few of us get away scot-free at THAT time of the month. Recently Heather Watson, the top female British tennis player, put her loss at the Australian Open down to low energy and just feeling a bit rubbish thanks to her period. It is reassuring to know that even elite athletes struggle and it got us thinking about how we should be exercising and eating during that rather uncomfy time of the month.

The Science 

There are two phases to a woman’s menstrual cycle and it is the changing levels of the hormones oestrogen and progesterone which affect how we feel. Day one (the day on which a period starts) up to ovulation (day fourteen) is known as the low hormone follicular phase. Day fourteen through to the next period is known as the high hormone luteal phase and it is during this phase that we start to feel different (period pains, night sweats, random crying, screaming at the boyfriend for no reason). These hormonal changes can affect the levels of nutrients which our body needs as well as our capacity to exercise. To find out what we should be doing during this rather uncomfortable time of every month, we spoke to a couple of our favourite nutrition and fitness experts.


Owner of The Urban Kitchen, Toral Shah, is a woman who likes to exercise and eat good food. She also knows her stuff when it comes to women’s bodies as she has a BSc in cell biology and a Masters Degree in Nutritional Medicine. According to Toral, food and mood are directly linked and this is especially true during menstruation.

What should we eat?

Toral recommends that a period-diet should contain plenty of carbohydrates such as sweet potatoes, brown rice and oats which will boost serotonin levels, lifting mood and preventing cravings. Toral also suggests eating regular, protein-rich meals as it is important to steady blood sugar levels. Maintaining stable blood sugar levels can affect the adrenal glands, stopping them from releasing a lot of adrenaline which blocks the use of progesterone and can worsen symptoms of pre-menstrual tension (and who wants more cramping?). In addition, Toral recommends drinking lots of water and limiting salty foods to reduce bloating and fluid retention.

Some people may also experience very heavy periods and as a result could benefit from eating iron-rich foods or taking an iron supplement (consult your doctor first). Foods rich in iron include red meat, liver, fish, spinach and seeds.

Should we eat more?

And what about that insatiable hunger we experience? Unfortunately, Toral told us that women don’t require extra calories during menstruation and actually, we require less due to slight changes in our metabolism (so, no scientific excuse for eating an entire jar of peanut butter). However, as serotonin levels might be lower, we may experience cravings for foods which will boost our mood (dark chocolate, obviously).


For some of us, nothing gets in the way of our exercise routine. However, for others, just getting out of bed on period-mornings can be a challenge. But should we be taking those 4 or 5 days off from physical activity or should we pushing through and training hard? Plus it doesn’t make it easier when most fitness coaches are men who really do not want to talk about it. For a little guidance we spoke to personal trainer, Pilates teacher and all-round wellness guru, Sarah Lockhart-Martin.

Should we be training?

Each individual is different but generally, Sarah advises light to moderate exercise during menstruation as it can help to alleviate symptoms such as cramping and the resulting endorphins can kill that angry mood. Sarah emphasises the fact that energy levels can be less than usual and it is important not to be too hard on yourself – listen to your body and rest when you need it!

Also, it is likely that balance and co-ordination can be affected by our monthly cycle so Sarah suggests being a little cautious when doing exercises which require more focus and co-ordination!

It is important to remember that every person’s experience will be unique. If you are training seriously, Sarah recommends keeping a diary to track how your body feels and changes over your cycle. By doing this, you will be able to see patterns emerging which will help you to optimise your training and health.

What type of exercise is best?

Any light to moderate exercise is great. Sarah is an advocate of gentle jogging, walking, pilates and yoga. Here at H & H, we think swimming is brilliant too. However, you may be someone who is hardly affected by that time of the month, in which case you can keep sprinting and squatting as if nothing’s up (yes, we are jealous). In short, find what’s for you by listening to your own body (not Instagram fitspos, Twitter or what the girls in the office tell you!).



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Sweet Spiced Salmon

picture 042

Serves 4; 3 ounces fish per serving


  • 1 1/2 teaspoons grated orange zest
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lemon juice
  • 4 salmon fillets with skin (about 5 ounces each), rinsed and patted dry
  • 1 1/2 tablespoons firmly packed dark brown sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne
  • Cooking spray
  • 1 medium lemon, quartered (optional)

Nutrition Facts

  • Calories 187
  • Total Fat 5.0 g
  • Saturated Fat 1.0 g
  • Polyunsaturated Fat 2.0 g
  • Monounsaturated Fat 1.5 g
  • Cholesterol 74 mg
  • Sodium 388 mg
  • Carbohydrates 6 g
  • Fiber 0 g
  • Sugars 5 g
  • Protein 28 g

Dietary Exchanges: 1/2 other carbohydrate, 4 very lean meat


  1. Set the orange zest aside in a small bowl.
  2. In a large shallow glass dish, stir together the orange juice and lemon juice. Add the fish, turning to coat. Cover and refrigerate for 30 minutes, turning occasionally.
  3. Meanwhile, stir the brown sugar, paprika, curry powder, salt, cinnamon, and cayenne into the orange zest. Set aside.
  4. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  5. Drain the fish, discarding the marinade. Arrange the fillets with the skin side down on the baking sheet. Rub the brown sugar mixture over the flesh side of the fish.
  6. Bake for 14 minutes, or until the fish is cooked to the desired doneness.
  7. Using a metal spatula, lift the fish out of the skin. Transfer to plates. Serve with the lemon wedges.
  8. Cook’s Tip: Marinate the salmon for only 30 minutes so the texture will remain firm.

© American Heart Association. Look for other delicious recipes like this from our Go Red For Women magazine cookbooks published by Publications International, Ltd. (PIL) at


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How Reducing Stress Can Save Your Life

How Reducing Stress Can Save Your Life

We’re often told that stress is bad for our health. But the truth is, the link between stress and heart disease isn’t entirely clear.

Studies have shown that when you’re stressed your body releases adrenaline into your blood stream, causing your heart rate and blood pressure to go up temporarily. If you’re constantly under stress, your body doesn’t get the chance to rest because you’re always in high gear, and as a result, your artery walls become damaged.

While the link isn’t entirely clear from a scientific standpoint, it doesn’t take a rocket scientist to put two and two together: If you’ve been diagnosed with heart disease, your world just got rocked. And even if you haven’t been diagnosed, stress can trigger all of your risk factors.

Think about how stress affects you under normal circumstances: It makes you feel anxious, tense or depressed; random aches and pains appear out of nowhere; it can make you gain weight and lose sleep; it can even make you get sick.

Now imagine what stress can do if your heart isn’t 100 percent healthy. If it can make a healthy person ill, you can only imagine what it can do to someone who has been diagnosed with heart disease – or worse, someone who has suffered a heart attack or stroke.

Diagnosis or not, stress is something you need to put the kibosh on. Here are a few things you can do to get started:

1. Take a deep breath. Carve out time for meditation, deep breathing, yoga or tai chi, crank up some tunes or go for a short walk. Whatever activity you find calming, find the time to do it every day for at least 15 minutes.

2. Give up your vices. Overdoing it with alcohol or caffeine can put stress into overdrive, so try to cut back as much as possible. If you smoke, you already know it’s a bad habit. Drop it. We know quitting isn’t easy, so don’t be afraid to ask for help.

3. Burn some steam. Give your endorphins a boost with regular physical activity. Exercise relieves mental and physical tension, and anyone who has experienced runner’s high knows what we mean. Not to mention, physically active adults have a lower risk of depression and function better mentally. Try walking, swimming, biking or another form of cardio every day.

4. Consider stress management. If you’re always in a rush, impatient, hostile or constantly stressed, stress management classes might be worth looking into. They’re usually held at community colleges, rehab programs or hospitals, and your healthcare professional can likely recommend one for you.


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4 Things You Can Do This Week to Be a Happier Person

Create a positive, uplifting playlist to help boost your mood and brighten your spirit.

There’s more to leading a healthy lifestyle than following an eating and exercise plan. Finding happiness in your everyday life can also make a positive impact on your overall health. According to a study in the Proceedings of the National Academy of Sciences, happiness has a positive effect in lowering cortisol levels, the stress hormone that is related to health conditions like type 2 diabetes, hypertension, and autoimmune diseases. But if you aren’t feeling that happy on a daily basis, what can be done to change that?

Gabrielle Bernstein, New York Times best-selling author of May Cause Miracles, believes personal happiness — or as she refers to it, “miracles” — can be achieved through meditation. In her newest New York Times best-seller, Miracles Now, she writes that meditation helps “because it gives you time to reflect, bring inner peace, and make a true assessment of where you are in your life and where you can go.” Indeed, a study from JAMA Internal Medicine shows that meditation can help reduce stress and ease symptoms of anxiety and depression, which are related to myriad health conditions.

Want to give meditation a try? Here are Bernstein’s tips for how to meditate your way to finding happiness daily, ultimately improving the quality of your life — and your health.

“Make the commitment to think differently about yourself and make happiness the first thing of the day.”

  1. Make your first thought of the day a happy one.“When we look at ourselves in the mirror every morning and think of all the things we want to change, that’s a choice we make,” says Bernstein. “Make the commitment to think differently about yourself and make happiness the first thing of the day.” She recommends listening to music to begin your morning instead of watching TV. Create a positive, uplifting playlist to help boost your mood and brighten your spirit. If you have a few minutes, sit still and meditate while listening to a song or two.
  2. Snap out of a negative mindset. Plagued by undesirable or destructive thoughts about yourself or others? Bernstein recommends employing her “Snap Out of It” meditation technique, in which you wear a rubber band on your wrist, and whenever you start to think negative thoughts about yourself or towards another person, flick the rubber band against your arm. This will literally help you “snap” out of the negative thoughts.
  1. Unleash your inner child. Whenever you feel stressed about your responsibilities and commitments, unplug from the world, shut off your computer and phone, and tap into your inner child. When we become more childlike, we grow our capacity for curiosity and creativity. Bernstein recommends taking a dream break during the day, in which you sit alone and spend five to 10 minutes thinking your way into a cool experience you’d always hoped to have. “Open up to silliness and having more fun. That childlike energy brings us a much more positive perspective and releases tension,” Bernstein says.
  2. Sleep to restore your mind. Sleep is essential to optimal health, but people often forget that it is also a spiritual practice that benefits us mentally and emotionally. Lacking essential shut-eye is another way we block happiness from our lives. To help you get a restful night of sleep, Bernstein recommends using this simple Kundalini breathing technique: Sit up straight on your bed and breathe in using a U breath (Pucker your mouth as if you were holding a quarter between your lips.). Breathe in and exhale through your nose. Continue this cycle of breath for one minute.


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Five Choices to Help You Stay Healthy

This is a summary of five major choices that you can make to help stay healthy. The main benefit of these lifestyle choices is that in the future you are less likely to develop heart disease, stroke, diabetes, liver problems, lung problems, and certain cancers.


You should not smoke

If you smoke, stopping smoking is often the single most effective thing that you can do to reduce your risk of future illness. The risk to health falls rapidly as soon as you stop smoking (but takes a few years before the increased risk reduces completely). If you find it hard to stop smoking, then see your practice nurse for help. Medication may be advised to help you to stop.

Do some regular physical activity

Physical activity that gets you mildly out of breath and a little sweaty is fine – for example, jogging, heavy gardening, swimming, cycling, etc. A brisk walk each day is what many people do – and that is fine. However, it is thought that the more vigorous the activity, the better. To gain most benefit, you should do at least 30 minutes of physical activity on most days. Two shorter bursts are thought to be just as good – for example, two 15-minute bouts of activity at different times in a day.

Eat a healthy diet

Briefly, a healthy diet means:

  • AT LEAST five portions, or ideally 7-9 portions, of a variety of fruit and vegetables per day.
  • A THIRD OF MOST MEALS should be starch-based foods (such as cereals, wholegrain bread, potatoes, rice, pasta), plus fruit and vegetables.
  • NOT MUCH fatty food, such as fatty meats, cheeses, full-cream milk, fried food, butter, etc. Use low-fat, monounsaturated or polyunsaturated spreads.
  • INCLUDE 2-3 portions of fish per week, at least one of which should be ‘oily’ (such as herring, mackerel, sardines, kippers, pilchards, salmon, or fresh tuna).
  • If you eat meat it is best to eat lean meat, or poultry such as chicken.
  • If you do fry, choose a vegetable oil such as sunflower, rapeseed or olive.
  • Try not to add salt to food, and limit foods which are salty.

Try to lose weight if you are overweight or obese

You don’t need to get to a perfect weight. If you areoverweight you can gain great health benefits by losing 5-10% of your weight. This is often about 5-10 kg. (10 kg is about one and a half stone.)

Don’t drink too much alcohol

Keep an eye on the amount of alcohol you drink. Men should drink no more than 21 units of alcohol per week, no more than four units in any one day, and have at least two alcohol-free days a week. Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week. Pregnant women should not drink at all. One unit is in about half a pint of normal strength beer, or two thirds of a small glass of wine, or one small pub measure of spirits.

See your practice nurse if you want further advice or help on any of the above. Also, there are more detailed leaflets on each of the topics listed above. There is also another separate leaflet called Preventing cardiovascular diseases, which is more detailed.



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Eight tips for healthy eating


Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn’t have to be difficult either. Just follow these eight tips to get started.

The key to a healthy diet is to do the following:

  • Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
  • Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. If you regularly eat a lot of fish, try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.

Don’t forget that alcohol is also high in calories, so cutting down can help you to control your weight.

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.

If you’re underweight, see our page on underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

Don’t get thirsty

We need to drink about 1.6 to 2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. Even unsweetened fruit juice is sugary, so try to limit how much you drink to no more than one glass (about 150ml) of fruit juice each day.

When the weather is warm, or when we get active, we may need more fluids.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

More information

  • To help you get the right balance of the four main food groups, take a look at the eatwell plate. To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group. It’s important to have only small amounts of foods high in fat and/or sugar.
  • Learn how to have a balanced diet, and read about the energy contained in food in our page on understanding calories.
  • Download Losing weight: Getting started, a 12-week weight loss guide that combines advice on healthier eating and physical activity.


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