WHY DIETING IS DIFFICULT

 I can see why this is foods obviously higher in sugar do produce a sugar surge in the blood as when we have low blood sugar we do crave more, and foods that are higher in fat generally have a nice mouth feel.

However to get over this problem the solution is to eat complex carbohydrates, such as whole meal flour and grains as the body takes longer to break these down and the sugars are released slowly at a steady pace and thus avoids the sugar peaks, highs and lows associated with junk food.

In the food pyramid complex carbs should be at the bottom, i.e. the bulk of our diet should be from complex carbs. These also contain by nature a lot of fibre thus they are filling and provide us with roughage to maintain a healthy gut.

ARTICLE BELOW IS FROM THE DAILY MAIL

Now we know why diets are difficult: Even if low-calorie food tastes better than junk the brain is still turned off

• High-calorie foods cause greater brain reactions
• When people eat, two different brain circuits fire - one in response to flavour and the other to blood sugar
• The response to blood sugar is stronger so high calorie foods are more satisfying

The brain prefers high-calorie foods even if they taste worse than the low-calorie alternatives, according to new research.
Scientists at Yale University found that calorie-dense foods cause greater responses in the brain than lower calorie foods.
Interestingly, they also discovered that this applies even if the calorie-free food tastes nicer.

Cake v cucumber: Foods which are high in calories cause greater responses in the brain than lower energy foods

Popular Science reported that the researchers discovered that there are two different brain circuits that fire when people eat.
One of the circuits relates to fluctuations in blood sugar levels, while the other one responds based on whether or not we think the food tastes nice.
Dana Small, a Yale University psychologist, told Popular Science: ‘The thing the brain really cares about are the calories.’
The team asked a group of volunteers to try a range of artificially flavoured drinks some of which contained calories and others of which were calorie-free.
Over a period of three weeks, they found that the group grew to prefer the one with calories even thought they could not taste the added calories.
The researchers looked at MRI scans of the volunteers’ brains as they tried the different drinks to try and establish why this happens.

The study found that people prefer high-calorie foods even if they do not know that they contain more calories because the brain detects the sugar content of it

The scans revealed that people’s brain reactions to the drinks were greatest when their blood sugar levels were highest – this brain reaction gives a sense of satisfaction from the food.
In contrast, the brain response was not linked to how much people enjoyed each of the drinks.
Therefore, Ms Small believes that some people who overeat may do so, not because they prefer high-calories foods, but because their blood sugar levels react more strongly than other people’s do.

BANANA 'THE' SUPERFOOD!

I've always loved Bananas and they are in the news today as to how they are good at preventing strokes and lowering blood pressure, below are a few more facts about bananas. As you can see the humble banana is a fantastic superfood. OK compared to other fruits it contains more calories, but it is filling and makes an ideal snack to replenish energy and stave off hunger.

Health benefits of bananas 

Bananas contain a prebiotic called fructooligosaccharide (FOS). Prebiotics are natural substances found in many fruits and vegetables that nourish the good bacteria in the colon. FOS serves an important role because the good bacteria, such as Bifidobacterium bifidum and Lactobacillus acidophilus, help to strengthen the immune system, inhibit the growth of bad bacteria, increase the absorption of minerals such as calcium, and are being studied for a potential role in preventing some types of cancer.

• Banana fruit is one of the high calorie tropical fruits. 100 g of fruit provides 90 calories. Besides, it contains good amounts of health benefiting anti-oxidants, minerals, and vitamins.
  
• Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.
  
• The fruit contains a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.
  
• It contains health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, ß and α-carotenes in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  
• It is also a very good source of vitamin-B6 (pyridoxine), provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has a beneficial role for the treatment of neuritis, and anemia. Further, it helps decrease homocystine (one of the causative factors in coronary artery disease (CHD) and stroke episodes) levels within the body.
  
• The fruit is an also moderate source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  
• Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.  Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
  
• Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.
  

ARTICLE BELOW IS FROM THE DAILY MAIL

More bananas and fewer crisps can help ward off strokes, say scientists

• Potassium-rich fruit helps drive down blood pressure
• People with high potassium intake had 24 per cent less risk of a stroke

Eating more bananas – and cutting down on crisps – could prevent thousands of stroke deaths, say researchers.
The potassium-rich fruit helps drive down blood pressure levels, as does lowering your salt consumption in snacks like crisps.
A study found people with a high potassium intake had 24 per cent less risk of stroke.

Best of the bunch: Eating more bananas can prevent thousands of stroke deaths 

Previous data suggested older people could be harmed by potassium as their kidneys may be less able to remove it from their blood. 
But the research, on journal website bmj.com, said these fears can be dismissed. It found potassium did not negatively affect kidney function.
The authors said there was ‘high quality  evidence’ that people with high blood  pressure improved when they increased their potassium intake.
They analysed 128,000 people over 33 trials and said consuming more of the mineral, for example by eating bananas, is ‘potentially beneficial to most people’.
Bananas are one of the most common foods to be rich in potassium. Each one contains around 420mg, well on the way to the daily adult allowance of 3,500mg. 
There are around 53,000 deaths in the UK each year from stroke, with a further 100,000 survivors, some left with severe disability.
Another study on the website found slightly reducing salt intake for four weeks or more led to a significant fall in blood pressure – and so reduced risk of stroke and heart attack. 
Dr Clare Walton of the Stroke Association said a healthy diet was a key part of managing stroke risk.
She said: ‘High blood pressure is the single biggest risk factor for stroke. Making changes to your diet can go a long way to keeping blood pressure under control.
‘This research suggests that reducing your salt intake and eating more potassium-rich foods such as bananas, dates and spinach could keep your risk down.’
The Department of Health advises older people should not take potassium supplements unless advised by a doctor.

WALNUT~SUPERNUT!

I've always believed nuts to be a healthy source of nutrition providing of course they form part of a balanced diet. Some people of course believe if something is good for you then more must be better, this however is not the case. All nuts are a rich source of protein however they do contain a high percentage of fat however the difference with walnuts as opposed to other nuts, walnuts are composed largely of polyunsaturated fatty acids, so this type of fat is healthier. Of all nuts the humble walnut is the most nutritious. There has been some interesting research that eating walnuts twice a week could slash the risk of type 2 diabetes by a quarter and are also thought to reduce inflammation and protect against cancer, heart disease and arthritis.

Nutritional value of Walnuts

Persian or English walnut, Juglans regia
Nutritional value per serving
Serving size	100 grams
Energy	2,738 kJ (654 kcal)
Carbohydrates	13.71
- Starch	0.06
- Sugars	2.61
- Lactose	0
- Dietary fiber	6.7
Fat	65.21
- saturated	6.126
- monounsaturated	8.933
- polyunsaturated	47.174
Protein	15.23
Water	4.07
Alcohol	0
Caffeine	0
Vitamin A equiv.	1 μg (0%)
Vitamin A	20 IU
- beta-carotene	12 μg (0%)
- lutein and zeaxanthin	9 μg
Thiamine (vit. B1)	0.341 mg (30%)
Riboflavin (vit. B2)	0.15 mg (13%)
Niacin (vit. B3)	1.125 mg (8%)
Pantothenic acid (B5)	0.570 mg (11%)
Vitamin B6	0.537 mg (41%)
Folate (vit. B9)	98 μg (25%)
Vitamin B12	0 μg (0%)
Vitamin C	1.3 mg (2%)
Vitamin D	0 μg (0%)
Vitamin D	0 IU (0%)
Vitamin E	0.7 mg (5%)
Vitamin K	2.7 μg (3%)
Calcium	98 mg (10%)
Iron	2.91 mg (22%)
Magnesium	158 mg (45%)
Manganese	3.414 mg (163%)
Phosphorus	346 mg (49%)
Potassium	441 mg (9%)
Sodium	2 mg (0%)
Zinc	3.09 mg (33%)
Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database

Walnuts are a nutrient-dense food: 100 grams of walnuts contain 15.2 grams of protein, 65.2 grams of fat, and 6.7 grams of dietary fiber. The protein in walnuts provides many essential amino acids.

While English walnut is the predominant commercially distributed nut because of the ease of its processing, its nutrient density and profile is significantly different from black walnut. 

The table below compares some of the major nutrients between English and Black walnuts.

Comparison of nutrient profile of English and Black walnuts

Nutrient (per 100 gram)	English walnut seed	Black walnut seed
Carbohydrates (g)	13.7	9.9
Protein (g)	15.2	24.1
Unsaturated fatty acids (g)	56.1	50.1
Poly to mono unsaturated fatty acids ratio	47:9	35:15
Fiber (g)	6.7	6.8
Calcium (mg)	98	61
Iron (mg)	2.9	3.1
Zinc (mg)	3.1	3.4
Vitamin B-6 (mg)	0.54	0.58

Unlike most nuts that are high in monounsaturated fatty acids, walnuts are composed largely of polyunsaturated fatty acids (47.2 grams), particularly alpha-linolenic acid (18:3n - 3; 9.1 gram) and linoleic acid(18:2n - 6; 38.1 gram). The beneficial effects of this unique fatty acid profile have been a subject of many studies and discussions.

Benefits and claims

Raw walnuts contain glycerol triacylates of the n-3 fatty acid alpha-linolenic acid (ALA), which is not as effective in humans as long-chain n-3 fatty acids,and (mostly insoluble)antioxidants. Roasting reduces antioxidant quality.In 2010, a report published in the Journal of the American College of Nutrition said that walnuts and walnut oil improve reaction to stress. 

A study has suggested that consumption of walnuts increases fat oxidation and reduces carbohydrate oxidation without affecting total consumption, suggesting that walnut consumption may improve the use of body fat in overweight adults. Walnuts have been shown to decrease the associated with a high-fat meal. Aged rats fed diets containing 2% to 6% walnuts showed reversal of age-associated motor and cognitive function, but a 9% walnut diet impaired performance, 

A 2012 study showed that eating walnuts improved sperm quality in healthy young men. 

Scientists are not yet certain whether walnuts act as a cancer chemopreventive agent, an effect which may be a result of the fruit's high phenolic content, antioxidant activity, and potent in vitro antiproliferative activity. 

Compared to certain other nuts, such as almonds, peanuts and hazelnuts, walnuts (especially in their raw form) contain the highest total level of antioxidants, including both free antioxidants and antioxidants bound to fiber. 

_________________________________

ARTICLE BELOW FROM THE DAILY MAIL

Eating walnuts twice a week could slash the risk of type 2 diabetes by a quarter 

• Women who eat a 28g bag of walnuts twice a week are 24 per cent less likely to develop the condition 
• The nuts  are also thought to reduce inflammation and protect against cancer, heart disease and arthritis

Eating walnuts just two or three times a week can reduce the risk of type 2 diabetes by almost a quarter, according to new research.

A study of nearly 140,000 women in the U.S. showed that regular helpings of a small portion of nuts can have a powerful protective effect against a disease that is threatening to become a global epidemic.

Women who consumed a 28 gram packet of walnuts at least twice a week were 24 per cent less likely to develop type 2 diabetes than those who rarely or never ate them.

Eating walnuts just two or three times a week can reduce the risk of type 2 diabetes by almost a quarter

The latest findings, published in the Journal of Nutrition, are not the first to highlight the anti-diabetic effects of walnuts, with earlier research showing similar benefits.

However, this is thought to be one of the largest studies to find regularly snacking on them can help prevent the condition.

Although the latest research was carried out on female nurses, it's likely that the same benefits apply to men.

 

According to the charity Diabetes UK, at the current rate of increase, the numbers affected by type 2 diabetes in the UK will rise from around 2.5 million currently to four million by 2025 and five million by 2030.

Left untreated, it can raise the risk of heart attacks, blindness and amputation. 

Being overweight, physically inactive and having a poor diet are major risk factors for the disease.

Scientists at the Harvard School of Public Health in Boston, U.S., tracked 137,893 nurses aged from 35 to 77 over a ten year period to see how many developed type 2 diabetes.

Eating walnuts once a week cut diabetes risk by 13 per cent - and 24 per cent if eaten twice a week

Their dietary habits were closely monitored, including details on how often they ate nuts, particularly walnuts.

After allowing for body fat and weight, the researchers found eating walnuts one to three times a month curbed the risk by four per cent, once a week by 13 per cent and at least twice a week by 24 per cent.

In a report on the findings the researchers said: 'These results suggest higher walnut consumption is associated with a significantly lower risk of type 2 diabetes in women.'

Walnuts are rich in healthy fatty acids which have been shown to reduce inflammation in the body and protect against heart disease, cancer and arthritis.

Last year, experts at the University of California Los Angeles also found young men in their twenties and thirties who ate walnuts every day increased their sperm count and boosted their fertility.

The research comes just after a Louisiana State University study which showed that eating nuts can reduce people’s risk of obesity.

The study found that those who consumed varieties such as almonds, cashews and pistachios demonstrated a lower body weight, body mass index (BMI) and waist circumference compared to non-consumers.

They were also at lower risk of developing heart disease, type 2 diabetes and metabolic syndrome

VEGETABLES CAN MAKE YOU FEEL MORE OPTIMISTIC

This is another good reason why you need to eat a balanced diet. I love fruit and I cannot understand why some folk do not eat it, it tastes so refreshing and lovely. I admit I'm not a lover of vegetables however I still eat a lot of them as they add bulk to the diet providing useful roughage (roughage is the bowels sweeping brush) and they contain a vast amount of vitamins and minerals, essential if you want to have healthy young looking skin and a good immune system. They are also filling and stop you feeling hungry. However they also contain carotenoids and studies have shown they make people feel more optimistic and when you feel more optimistic you boost your immune system.

Article below is from the Daily Mail.

Another good reason to eat your greens: It makes you more optimistic about the future 

• Optimistic folk have higher levels of plant compounds called carotenoids in their blood
• Orange produce and green veg are rich in carotenoids
• It's thought they might have a de-stressing effect

People who eat plenty of fruit and vegetables tend to be more optimistic about the future, new research suggests.  

Scientists have discovered that optimistic folk have higher levels of plant compounds called carotenoids in their blood.

A commonly-known carotenoid is beta-carotene, a pigment found in high levels in orange fruit and veg and green, leafy vegetables.  

Scientists have discovered that optimistic folk have higher levels of plant compounds called carotenoids - found in orange produce and green, leafy vegetables - in their blood

Previous studies have shown that high blood levels of antioxidants  - of which carotenoids are one form - may be a marker of good health.

Antioxidants help keep other molecules in the body from producing free radicals, which can damage cells and contribute to disease.

'Individuals with greater optimism tended to have greater levels of carotenoids such as beta-carotene,' said lead investigator Julia Boehm, of the Harvard School of Public Health.

'This is the first study of its kind to report a relationship between optimism and healthier levels of carotenoid concentrations,' she added.

One theory is that antioxidants might have a de-stressing effect. 

The current study evaluated blood concentrations of nine different antioxidants, including carotenoids such as beta-carotene and vitamin E in nearly 1,000 American men and women ages 25 to 74. 

Participants filled out a questionnaire about their life attitudes and provided blood samples to the researchers, according to the report in Psychosomatic Medicine.

People who ate two or fewer servings of fruits and vegetables a day were significantly less optimistic than people who ate three or more servings a day

They also measured the degree of optimism in the same group.

Researchers found that people who were more optimistic had up to a 13 per cent increase in carotenoid concentrations in their blood compared with people who were less optimistic.

The researchers believe that higher levels of fruit and vegetable consumption among more optimistic people may at least partially explain the results.

They found that people who ate two or fewer servings of fruits and vegetables a day were significantly less optimistic than people who ate three or more servings a day.

They added that the relationship between optimism and carotenoid levels was only partially explained by the fact that more optimistic people tended to engage in healthier behaviors such as eating fruits and vegetables and avoiding cigarette smoking.

Last year, scientists at Warwick University found that people who ate seven portions of fruit and veg a day are the happiest.

The study found that those who ate around eight portions of fruit and vegetables a day had an average score that was one point higher than people who did not eat any.

The link remained even when people’s exercise levels and overall diet – both of which can influence mood – were accounted for.

Although it is not known exactly how fruit and veg improve wellbeing, they contain chemicals known as antioxidants, which are thought to reduce stress levels.

At the time, lead researcher Professor Andrew Oswald said  he was 'stunned ' when he looked at the data.

‘We think we’re on to something really important here,' he said. 'However, we don’t really know why this is – whether there is something in the biochemistry of the fruit and veg which works inside humans.

‘We know that fruit and veg  carry a lot of antioxidants and those protect us against attacks on the body. But how that works through into our minds and emotions, researchers have no idea.'

The Department of Health has spent at least £4million on its ‘five a day’ advertising campaign since it was launched in 2003.

In contrast, the French are told to eat ten portions a day, the Canadians between five and ten, and the Japanese 13 portions of vegetables and four pieces of fruit.  

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SUGARY SOFT DRINK LINK TO DEPRESSION

There are studies that often say coffee is bad for you here is one that says the opposite. However I have posted this as studies have shown there is a link between fizzy drinks and depression, it's worth trying leaving off the fizzy drinks for a while to see if it makes a difference and it has been shown the acid qualities of fizzy drinks are bad for dental health.

Sugary soft drinks may raise risk of depression - with diet versions causing the most harm

• Four cans of pop a day raised depression risk 30%
• But drinking four cups of coffee decreased risk by 10%

Cutting out sweetened diet drinks could lower risk of depression, say researchers

If you are feeling low, it may be best to lay off the fizzy drinks and have a cup of coffee instead.
A study has linked soft drinks to depression – with diet versions particularly problematic.
Coffee, however, appeared to have the opposite effect.
The finding comes from US researchers who studied the drink consumption of 265,000 men and women aged 50 to 71.
Ten years into the study, the volunteers were asked if they had been diagnosed with depression in the previous five years.
Those who drank more than four cans of soft drinks a day were 30 per cent more likely to have had depression than those who drank none, the American Academy of Neurology conference heard. The risk seemed greater among those who preferred diet drinks.
The researchers said this may be due to the presence of the artificial sweetener aspartame, which yesterday was provisionally given a clean bill of health by the European Food Safety Authority, following a review.

Unsweetened coffee could lower the risk of depression

Making the link does not prove soft drinks cause depression.
But researcher Honglei Chen said: ‘While our findings are preliminary and the underlying biological mechanisms are not known, they are consistent with a small but growing body of evidence suggesting that artificially sweetened beverages may be associated with poor health.’
The study found that those who had four cups of coffee a day were 10 per cent less likely to become depressed than non-coffee drinkers.
Dr Chen said this may be due to the caffeine in coffee stimulating the brain.


The British Soft Drinks Association urged caution over the findings and pointed out that the scientists themselves said that more research is needed.
Previous studies have linked soft drinks to heart attacks, diabetes, weight gain, brittle bones and pancreatic cancer.

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ARE YOU A SCOFFAHOLIC?

Since we are fast approaching the festive season, it will soon be new year and time to make resolutions for 2013, so it might be a good idea to read the article below especially if you are a person who regularly makes a resolution to eat healthily and aim for a healthy weight.

ARTICLE FROM THE DAILY MAIL BELOW

Rise of the scoffaholics: Are you one of 2.5 million Britons who gorge on too much food? Find out with out experts' guide to the five types of overeater

An incredible 2.5 million Britons gorge on too much food. Are you one of them? Find out with our experts’ guide to the five types of overeater . . . and be warned: if you tick three boxes in any category, you might need help

Can't say no: Millions of Britons struggle to turn down food, snack too much or binge in secret

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DESK DERRIERE (FAT BUTT SYNDROME)

Desk Derriere a story from the Daily Mail, it stands to reason if you don't use muscles they do atrophy and go flabby so if you constantly sit on your butt and don't exercise and eat a diet with too many calories than you actually need you will gain weight. As to where it goes the body does tend to store fat according to your body type, so if you're pear shaped yes excess fat is going to go to your bottom  and if you are apple shaped fat is going to be deposited around your midriff. Most men tend to gain weight around their midriff if they eat excess calories especially if they have sedentary jobs and don't exercise to tone up muscle, this is because nature has made their body fat gather in that region, so you won't  see sedentary men with fat butts. Therefore I feel this study is flawed. 

The solution is simple if you eat too much for your body's needs you are going to gain weight, therefore if you have a sedentary job, it might be an idea to take the stairs at work rather than the lift and walk more than use the car.

The fashion at the moment is for larger derrieres now anyway, but fashions change and go. My advice is as usual a balanced diet and incorporate exercise into your daily routine and you don't need to join a gym, in the Western world we are getting somewhat lazy and drive too often and use a lot of labour saving devices. Alas we cannot have it all ways or rather have your cake and eat it too!

Scientists reveal the uncomfortable truth behind the Desk Derriere (and how to beat it)

With more than 15 million Britons working behind desks, our bottoms are getting bigger – a problem that has been dubbed ‘desk derriere’.
A recent study that scanned the buttocks of inactive people found muscle was shrinking and breaking down due to lack of exercise.
The research at Tel Aviv University also showed that fat cells thrive in the buttocks of those who lead a sedentary lifestyle, causing thick layers of fat to develop deep inside muscle tissue.
Here we explain why your backside is expanding – and the simple steps you can take to combat desk derriere . . .

A recent study that scanned the buttocks of inactive people found muscle was shrinking and breaking down due to lack of exercise

WHY DOES IT HAPPEN?

Insufficient activity and a poor diet are the main causes of desk derriere but other factors also play a role.
‘The hip flexor muscles, found at the front of the hip, become overactive and tight if an individual spends all day sitting,’ explains Chris Jones, professional head of physiology at Nuffield Health.
‘In response, the three key muscles that give the buttocks their shape – the gluteus maximus, gluteus medius and gluteus minimus – become less responsive and generally underactive, leading to poor muscle tone.’
The gluteal muscles are necessary for stabilising and controlling movement of the pelvis, legs and lower back.
‘When the bottom and stomach  muscles become weak and the  hip flexor muscles become tight,  Lower Crossed Syndrome can develop,’ says Anne Elliott, lecturer at the London Sport Institute, Middlesex University.
‘Symptoms include lower back,  knee or ankle pain and in some cases limited movement.’
The flat width of an office bottom may also be attributed to the length of time spent sitting.
The Tel Aviv study showed that preadipocyte cells – the precursor to fat cells – that were exposed to sustained mechanical loading, such as being sat on, developed into fat cells and accumulated fat twice as quickly as normal fat cells.
‘The results suggest that if you sit down for a long time, you are more likely to store fat in your bottom,’ says Professor Amit Gefen, who oversaw the 2011 study. ‘They also imply that the width of a bottom may be increased by sitting down.
‘When our work was published, many experts contacted me to say that they had seen this phenomenon in obese patients.’
Of course, many overweight people simply have a tendency to store fat in specific places.
Women especially are prone to store fat on the bottom, says Chris Jones. ‘This is due to an enzyme called lipoprotein lipase, which dictates where fat settles in the body. Females store more fat around the hips, while males tend to retain more around the waist.’

LESS SUGAR, MORE WATER

‘Unfortunately, you cannot spot-reduce fat,’ says dietician Anna Raymond, who is spokeswoman for the British Dietetic Association.
‘Luckily, the fat on the buttocks isn’t as metabolically active as that on the stomach – fat that deposits around the waist releases enzymes that contribute to the development of diabetes and cardiovascular disease.’
However, it is crucial to cut down  on sugar, says nutritional therapist  Dr Elisabeth Philipps: ‘Simple carbohydrates lead to the secretion of insulin, which increases the body’s ability to store fat. They also sap energy, so you feel less like exercising.’
Drinking lots of water will also help with fluid retention. ‘Those sitting at desks all day often forget to drink enough,’ says Anna Raymond. ‘Dehydration may cause you to reach for sugary snacks.’
Finally it is important to get enough of the right types of fat: ‘You can improve skin elasticity on your bottom with  two portions of oily fish a week or an omega-3 supplement,’ Raymond adds.

CHECK IF YOU ARE AT RISK

It is possible to determine whether your gluteal muscles are functioning properly or if you are at risk of developing desk derriere with a simple exercise.
‘Lie flat on your tummy and bend one knee to 90 degrees so that the sole of  the foot is facing the ceiling,’ says  Chris Jones.
‘Keeping the foot facing the ceiling, slowly lift the leg five inches off the ground by squeezing your buttock on that side and then hold it motionless in the air  for 30 seconds.’
‘You should be able to hold the leg perfectly still, with any sensation of tension being limited to the buttock itself.
‘If the lifted leg shakes a lot with the effort or you feel tension in your hamstrings or lower back, the gluteal muscles are not correctly switching on and engaging.’

RUBBING IT IN

To release the hip flexor muscles and reactivate the gluteal muscles, give yourself a sports massage.
‘Take a tennis ball and slowly roll over the hip flexor muscles where you feel it to be tight,’ recommends Chris Jones.
‘If it feels tender, hold the ball and  apply gentle pressure to the area for about a minute or until  the tenderness  has diminished.’
Do this between five and ten minutes a day, repeating five days a week until there is no tension.

BRUSHING UP

‘Dry skin-brushing stimulates circulation and helps relieve water retention in the area,’ says Dr Elisabeth Philipps.
‘Using a long-handled brush, always work towards the heart, concentrating on the backs of thighs and buttocks  for two minutes every day before showering.’

GET EXERCISE IN YOUR SEAT

Exercise is crucial because it involves dynamic loading (carrying weight while moving) of the muscle cells, which inhibits fat accumulation and burns stored fat.
Cornel Chin, a personal trainer who has worked with Leonardo DiCaprio, suggests incorporating simple exercises into your daily routine.
‘Climbing the stairs, but walking two steps at a time, really engages the  gluteal muscles,’ he says.
‘Work out at your desk a couple of times a day too: do ten slow buttock squeezes followed by ten squeezes that you hold for two seconds, and then ten pulses (very quick squeezes).’
‘Any exercise with explosive movement that abruptly clenches the muscles – basketball, netball, squash, tennis and even cricket – is excellent. This uses the entire muscle and therefore works the deeper fibres.’
David Cameron’s personal trainer, Matt Roberts, recommends the following three daily exercises:
Step Up
1 Stand straight in front of a bench or elevated surface.
2 Step up with one leg and follow with the other. Return to the starting position.
3 Repeat 12 times to see some  benefit, and each set three times  for optimal results.
Straight Leg, Donkey Kick
1 With your knees and forearms supporting the body go on all fours.  Face the floor and ensure you  maintain a straight back.
2 Straighten the right leg outwards and behind you whilst keeping the left leg in a bent position at 90 degrees.
3 Keeping the right leg straight, lift it up and toward the ceiling as far as is comfortably possible. Return to start position and repeat with your left leg.
Standing Abductor Raise
1 Holding on to a chair for balance,  start with your feet a hip-width apart.
2 Without bending sideways at the waist, lift your leg out to the side – no higher than 45 degrees – using a slow and controlled movement. Hold for one second and return to starting position.

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BREAD HAS BEEN DEMONISED FOR TOO LONG

Article below from the Daily Mail, and I have to agree bread has been demonised for too long. I am a great believer in a well balanced diet and there is no reason why bread shouldn't be part of that. It contains vital nutrients and minerals even white bread though ideally granary and wholemeal are best. Carbohydrates should form the bulk of the diet

A BALANCED DIET 

Your body is a complex machine, it is constantly going through various chemical changes, taking nourishment to all its working parts and taking away waste and in order to do this efficiently it needs not only sufficient fuel but good quality fuel.

THE FOOD PYRAMID

So let us use the pyramid as a guide. Firstly water we are composed of 70% water so it stands to reason we need to replenish this constantly. Water is used up in the removal of toxins, such as sweat, urine/excretement and respiration, so 8 good size glasses are required daily. Ideally this should be plain water and no harm will come of adding fruit squash providing it's not sugary and some of this could be fruit juice. As for tea and coffee, this should be in moderation as the caffeine contained is a diuretic, this causes the body to excrete more urine, so if you must drink tea and coffee  for every cup you drink, drink a glass of water. Don't wait until you are thirsty either, for when you feel this symptom you are already dehydrated, a little and often is the key. Skin suffers dreadfully when we are dehydrated, because it is not such as an important organ such as our internal organs, it will be last on the list. Our skin is constantly being renewed and on average the upper skin layer, the one you can see, it is roughly a period of 28 days from the time the cells are created until they die and are sloughed off. In the deeper layers of the epidermis the cells are plumper however as they mature they become drier and tougher due to the protein Keratin, this forms protection, however if they don't receive adequate water the skin will look dull and loose it's lustre. (More about this process in 'Skin care')

Next layer up in the food pyramid is cereals and cereal products, these ideally should be wholegrain and not refined. Wholegrain has much more nutrients, it takes longer for the body to break down, thus keeping the blood sugar levels stable for longer and provides the body with fiber. We need fiber for our intestines to help them work properly, preventing constipation and try to see fiber as a brush to sweep out our intestines of any toxic matter that can accumulate there and cause trouble later on. Fiber has little if any calories so plenty can be ingested. This layer forms what is known as carbohydrates and it is these that are the main source of fuel. These starches are broken down in the body to eventually form simple sugars to be used by our body's cells for energy. In a balanced diet the bulk of which is carbohydrates.

Next layer up is the fruit and vegetable layer and to receive adequate vitamins and minerals we need a good balance of both. Fruit and vegetables are also rich in fiber. Leafy dark green vegetables such as spinach, broccoli and savoy cabbage are rich in iron, needed to make red blood cells and also vitamin C, this too is needed to form red blood cells. Vitamin C is a water soluable vitamin, it dissolves in water and a common mistake is to over boil green vegetables, all the vitamin C is thus transferred to the cooking water, so the best way to cook these vegetables is by steaming or microwave. The body cannot store water soluable vitamins like vitamin C so adequate levels need to be ingested daily.

Now a common mistake some people make if something is good for you they will take more, its not so much a problem with water soluable vitamins, however some vitamins are stored in the body in the liver namely vitamin A and high levels can be toxic and dangerous. With vitamin C however by taking copious amounts thinking it will do you good, all you will do is manufacture expensive urine as the body can only use so much and will excrete the rest. Too much vitamin C can cause diarrhoea and because vitamin C is ascorbic acid, will irritate your anal region. Vitamins and minerals are easier absorbed from food than as supplements too. Fruit and vegetables are a rich source of roughage/fiber and I mentioned this earlier. Another important aspect of fruit and vegetable are what's known asBioflavonoids  these are plant pigments that are largely responsible for colors of many fruits and flowers.

Beneficial Effects 

• referred to as "nature's biological response modifiers" - modify body's reaction to compounds such as allergens, viruses, and carcinogens
• powerful antioxidants by giving protection versus oxidative and free radical damage
• prevents formation of oxidized cholesterol through antioxidant effects
• greater antioxidant effects than Vitamins C, E, Selenium, and Zinc 

Next layer are Proteins and split here into two sources, the Dairy source, which is milk and milk products such as cheese and yoghurt and meat, fish and pulses (pulses are high sources of vegetable proteins e.g. lentils, beans) and nuts.

Proteins are the building blocks of the body and necessary for growth and repair of the body's tissues and classified into two groups, complete proteins e.g. found in animal foods such as meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese. Soybeans are the only plant protein considered to be a complete protein. And incomplete proteins such as beans, peas, nuts, seeds, and grain. A small amount of incomplete protein is also found in vegetables. This is why it is important to have a varied and balanced diet  to provide all of the essential amino acids and form a complete protein. Oily fish are a rich source of omega 3 polyunsaturated fatty acids which can help reduce the risks of heart disease. Seafood in general contains an abundance of essential minerals which include, iron, zinc, iodine and selenium. Fish is also a good source of vitamins, which maintain healthy nerve tissues, strong bones and teeth and a glowing complexion.

Now we come to the tip of the food pyramid it is these foods that should be consumed sparingly, fats, oils and sweets, which include cakes and biscuits which are generally made from refined sugars and flour. We do have to consume a little fat (if you are on a fat reduced diet because of gall bladder disease etc consult with your medical practioner) as we need some fat for fat soluble vitamins. Fat as well as a source of stored energy is our insulation under the skin and protects some organs such as the kidneys.

Vitamins

Vitamins are only required in very small quantities. There is no chemical similarity between these chemicals; the similarity between them is entirely biological.
Vitamin A: good for your eyes.
Vitamin B: about 12 different chemicals.
Vitamin C: needed for your body to repair itself.
Vitamin D: can be made in your skin, needed for absorption of Calcium.

Mineral Salts

These are also needed in small quantities, but we need more of these than we need of vitamins.
Iron: required to make haemoglobin.
Calcium: required for healthy teeth, bones and muscles.
Sodium: all cells need this, especially nerve cells.
Iodine:

It's important to remember we have all of those components in the right amounts as if we don't have enough protein in our diets, we wont heal properly, not enough carbohydrates and we will be lacking in energy. Too much fat or too much carbohydrates will cause us to become overweight if we don't balance the amount of fuel (food) with our activities. Many vitamins work together and some cannot be absorbed unless the other is present e.g zinc is absorbed better with trace copper and vitamin C is needed to make haemaglobin in the blood as well as iron. The key is balance and the food pyramid will give a rough idea into the daily amounts and proportions to achieve this.

Not a grain of truth: Bread has been 'demonised by TV nutritionists and is a vital part of our daily diet'

• Scientists dismiss 20 years of warnings that bread is responsible for fatigue, stomach pain, bloating and headaches
• People are going without vital vitamins and minerals that are contained in each loaf

From hot buttered toast to the simple sandwich, bread was once the staple of the British diet.

But in recent years it has suffered from a serious image crisis and has become something of a health bogeyman, a food to be avoided and resisted.

Now nutrition scientists believe that most of the health alerts about consuming bread are myths.

Beneficial: Nutrition scientists have dismissed 20 years of warnings that bread is responsible for fatigue, stomach pain, bloating and headaches

Researchers at the British Nutrition Foundation said that people are instead going without vital vitamins and minerals that are contained in each loaf.

And they have dismissed 20 years of warnings that bread is responsible for a range of symptoms, including fatigue, stomach pain, bloating and headaches.

They also dispute that wheat allergies are on the increase.

Lead researcher Dr Aine O'Connor said that despite a massive downturn in bread consumption, Britain's obesity crisis is the biggest in Europe and continues to worsen.

She said that sliced white bread, in particular, had been unfairly 'demonised' by health campaigners and TV nutrition shows.

Dr O'Connor said that wheat allergies have not risen, but many people are are now incorrectly convinced they suffer from wheat intolerance or an allergy to gluten (the protein found in wheat).

'Health professionals need to dispel the myths,' she told The Sun. 'Bread is an important source of nutrition.'

Sales of bread have been dropping since the 1970s. In 1974 the average Briton got through 2.2lb (1,029g) of bread a week, by last year it had fallen to 1½lb (700g).

A survey by the University of Portsmouth in 2010 found that one in five British adults believes they are allergic to a food, with most blaming wheat.

Meanwhile, low-carb diets such as Atkins and Dukan haven’t helped either - the claims that carbohydrates cause blood sugar levels to rise, preventing the body from burning fat, have put many off their lunchtime sandwich.

Yet despite this, bread is often the food people crave the most.

Many dieters name their greatest weakness as toast in the morning or irresistible basket of warm rolls on the restaurant table.

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