Let us begin by stating the obvious: there’s no such thing as targeted fat loss. Meaning you can’t blast belly fat without also affecting your boobs and butt. Sorry. You can, however, boost your metabolism, which has been directly linked to the reduction of visceral fat (the dangerous kind we can’t see or feel that’s located deep inside the abdomen.)
A diet rich in protein can increase the metabolic rate by 15 to 30 per cent. In comparison, carbs boast a five to 10 per cent increase, while fat sits at zero to 3 per cent. These findings suggest that those looking to shed pounds may see more success following a high-protein diet (e.g. paleo) over any other.
This isn’t the first time the high-protein/weight loss contention has been made:
Another study featured in the same journal showed that participants ate 441 fewer calories per day when one-third of their diet was made up of protein.
“For optimum weight loss, each main meal should include 20-30g of protein, while snacks should include around 10g. The best dietary sources of protein are meats, fish, nuts, beans, pulses and eggs.
Showing your immune system some love usually means grabbing a few extra oranges at the supermarket or making a batch of chicken soup at the first sign of a sniffle. But in this post-pandemic reality, supercharging immune function has become the world’s new favourite sport.
The upside is, good health has never been so hot. The bad news? The rush of questionable info flooding our feeds. We asked the experts what actually works when it comes to building your body’s defences. Meet the legit ways to stay happy, healthy and energised this year
1. Eat well
Every second post on the ’gram right now is telling you exactly what to eat to “boost” your immunity. But, fun fact: “you can’t ‘boost’ your immune system,” says public health nutritionist Shelley Judge.
“Instead, it’s about maintaining it.” To keep it running well you simply need food. “A healthy, balanced diet, with all foods in moderation, can play a role in ensuring we’re getting adequate nutrients.”
There’s so many different nutrients in different-coloured foods, so it’s important to try to get lots of colours onto your plate.”
While you’re there, add some salmon, avo or raw nuts. “Healthy fats have also been shown to support the function of our immune cells.
2. Think zinc
“We definitely know that dietary deficiencies, such as not having enough zinc, can negatively impact the immune system.
Dose up on pepitas, oysters, red meat and – if you can handle it – “organ meats like liver and kidneys can help to get levels up pretty quickly.
3. Be mindful
Strange but true: you can fight bugs with your mind. Stress isn’t just an emotion, it causes a physical response, too – one that can suppress the immune system. “Mindfulness cultivates self-awareness … this empowers us to catch ourselves in loops of thought that have the power to keep our bodies in a stress response.
There’s science to back up its effectiveness at fighting infections: a study published in Psychosomatic Medicine showed that participants who took an eight-week mindfulness program had a stronger immune response when challenged with the flu injection compared to those who’d skipped the meditation course.
4. Catch Zzzs
Good news, nappers: sleep is vital for your immunity. “During sleep, the immune system releases a protein called cytokines, and these are needed to combat infections.
Everyone has a nighttime routine, whether you care to admit it or not. From the beverage you drink before bedtime, to the reading material you might peruse before closing those lids, the things we do prior to sleep are as important for a well-rested night as the sleep itself. Though we pay a lot of attention to the things we do to get us in the mood for sleep (and, let’s be honest, we pretty much exist in a state of sleep-deprivation that makes such things redundant), the clothes we wear – or choose not to – at bedtime get little attention.
For some pyjamas are an investment, and wardrobes are stocked with variations of sets that boast such materials like silk, lace, or the fail-safe flannel option for colder weather. For others though, pyjamas mean going naked and the only thing worth spending a dime on are those crisp sheets you’ll be gliding into. If you haven’t given what you wear to bed much thought in the past, you might want to start now – or at least consider going pants-free.
There are some surprising health benefits of going commando at bed time when it comes to our vaginal health. In some cases, wearing underwear to bed can actually work against you as bacteria and yeast thrive in a moist and warm environment, like the one created by certain types of undergarments.
But if the thought of going pants-free is too much to bear, consider the material of the underwear you choose to sleep in. A cotton pair instead of a synthetic material like polyester is the better choice as cotton is more breathable. Other fabrics hold onto moisture, which goes back to the point above about environments where bacteria thrive.
Don’t have pockets? Ah, I’ll just put it in my bra. Want quick and easy access? Pop it in my bra. Trying to avoid pickpockets? I guess I can put it in my bra.
It’s safe to say there are more than a few of us are guilty of using our bras as a go-to stowaway for all sorts of things, but the decision to put your phone in your bra is absolutely the wrong one.
Research says that women should not be letting their phone touch their breasts, or be anywhere else on their skin, as many studies have pointed to an “increased risk of brain tumours from extended mobile phone use”.
While the information on whether smartphone exposure has links to breast cancer is lacking, “people should play it safe and ensure they do not store their smartphones directly against their bodies.”
A quarter of women surveyed had carried their smartphone tucked into their bra, and that while they had concerns about whether smartphone use was linked to sleep issues, cancer and headaches or dizziness, this didn’t translate to how closely they kept the phone to their chest.
It’s also interesting to note that a number of smartphone manufacturers, such as Apple, warn against storing your smartphone touching your skin. (In Apple’s user guide, it recommends using hands-free options to reduce exposure to radio frequency energy. It also informs users to keep their phone half a centimetre away from their body for their exposure to remain at the levels tested to meet limits.
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WIN! 2 Milk Chocolate Hampers (no added sugar) from Dr Chocs, Windsor, worth £50 each
This offer is open to all UK residents only. Strictly you must be aged 18 and over You are only entered into this competition if you enter your full and correct email address and follow all steps above We cannot guarantee the exact product or value you receive We cannot guarantee delivery date The winner will be informed via email and will receive our newsletters which you can unsubscribe from at any time. The winner will be selected at random from this competitions email entries. Following all above steps is not compulsory, we would just be extremely grateful if you do follow all steps. The prize cannot be transferred to a third party nor can it be redeemed for a cash alternative. We observe the right to withdraw this offer if needed Closing date May 28th 2021
If you’ve lost your ‘get up and go’ or you want to support your immunity naturally, then Spatone is what you’re looking for!
WIN 3 months’ supply of Spatone which you can add to a delicious smoothie made in the NutriBullet which you’ll also receive, together with some other fantastic goodies!
WIN 3 months’ supply of Spatone which you can add to a delicious smoothie made in the NutriBullet which you’ll also receive, together with some other
The prize value (£150)
– 3 months Spatone (£38.00)
– 3 x 28-day packs
– choice of natural or apple
– 1 x NutriBullet Blender (£80.00)
– champagne colour, 900w
– 1 x Chilly Bottle (£20.00)
– Neon Blue, 500ml
– 1 x Serenflipity Adventure Cards (£12.00)
– An adventure a day!
This offer is open to all UK residents only. Strictly you must be aged 18 and over You are only entered into this competition if you enter your full and correct email address and follow all steps above We cannot guarantee the exact product or value you receive We cannot guarantee delivery date The winner will be informed via email and will receive our newsletters which you can unsubscribe from at any time. The winner will be selected at random from this competitions email entries. Following all above steps is not compulsory, we would just be extremely grateful if you do follow all steps. The prize cannot be transferred to a third party nor can it be redeemed for a cash alternative. We observe the right to withdraw this offer if needed Closing date May 27th 2021
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#WIN The Planet Organic Vegan Snack Attack Hamper
This offer is open to all UK residents only. Strictly you must be aged 18 and over You are only entered into this competition if you enter your full and correct email address and follow all steps above We cannot guarantee the exact product or value you receive We cannot guarantee delivery date The winner will be informed via email and will receive our newsletters which you can unsubscribe from at any time. The winner will be selected at random from this competitions email entries. Following all above steps is not compulsory, we would just be extremely grateful if you do follow all steps. The prize cannot be transferred to a third party nor can it be redeemed for a cash alternative. We observe the right to withdraw this offer if needed Closing date May 27th 2021
Fill in the below form as winner will be announced by email.
#WIN Ace Bundle
This offer is open to all UK residents only. Strictly you must be aged 18 and over You are only entered into this competition if you enter your full and correct email address and follow all steps above We cannot guarantee the exact product or value you receive We cannot guarantee delivery date The winner will be informed via email and will receive our newsletters which you can unsubscribe from at any time. The winner will be selected at random from this competitions email entries. Following all above steps is not compulsory, we would just be extremely grateful if you do follow all steps. The prize cannot be transferred to a third party nor can it be redeemed for a cash alternative. We observe the right to withdraw this offer if needed Closing date May 26th 2021
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#WIN the ultimate Health Boost bundle of SPINACHED organic superfood blends! Get ready for that Glow Up!
This offer is open to all UK residents only. Strictly you must be aged 18 and over You are only entered into this competition if you enter your full and correct email address and follow all steps above We cannot guarantee the exact product or value you receive We cannot guarantee delivery date The winner will be informed via email and will receive our newsletters which you can unsubscribe from at any time. The winner will be selected at random from this competitions email entries. Following all above steps is not compulsory, we would just be extremely grateful if you do follow all steps. The prize cannot be transferred to a third party nor can it be redeemed for a cash alternative. We observe the right to withdraw this offer if needed Closing date May 22nd 2021
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