Friday, October 15, 2010
Tuesday, August 03, 2010
Monday, July 19, 2010
Top 10 tips on portion control
A portion control weight management plan is all about eating the foods you enjoy, cooked the way you prefer. Losing weight this way minimizes any deprivation you would feel on a traditional diet because no food is denied whilst still managing to eat fewer calories. It is not as difficult as people make out, and of course if you make a healthier choice, you will lose weight more quickly. It’s all about getting into the habit of eating the right balance of foods and eating the right amount of food to be just inside your weight loss zone. Here are 10 hints that I have used and found helpful, you should know I shed 17 stone (or 105kg if you work in metric), doing just this with The Diet Plate® portion control plate and bowl .
1. Size up servings.
Just how many of those chips are in a serving? Check the nutrition label to find out! You may be surprised at how small an actual serving looks compared to what you would normally eat. Learn what a serving is of your favorite foods; you can start by weighing and measuring out the foods you eat, or by buying a system that does it for you. I personally recommend The Diet Plate®, which is the system I used.
2. Breakdown Snack foods
I find if I have it in my cupboard and I open it, then I eat it. It’s sad but true. One of the things I found was that if I bought single sized servings (e.g. a 20g bag of crisps) then I would only eat them. If I had to buy “grab bags” (love the term, but they should be called fat bags) or bigger then I would have to break them down into smaller bags (I found freezer bags were handy for this and not overly expensive). This way I would only eat the one bag at a time, if I didn’t then I would eat the whole huge bag in one sitting without thinking about it.
3. Salad is good
One of the things I found that helped was to eat a salad before dinner. Ok I know this sounds a little bit weird, but bear with me. Think of it like a starter to your meal. I am talking about a fair amount of salad here as well, not just some limp lettuce. Fill the salad out with free vegetables and enjoy it.
This will help reduce your appetite and make you feel full for longer, let alone give you some much needed vitamins, a winner on both accounts! In winter you can substitute the salad for a free vegetable soup starter.
4. ‘Seconds’
If you are anything like my family, you serve your food up at the table (not true of everyone I know) but if you do, then stop. Serve the food up onto the plates in the kitchen (better still use a portion controlled plate) and then leave the rest of the food out there. I find it much easier to ‘help’ myself to seconds if they are sat in a pot in front of me than if I have to walk to the kitchen and serve myself up more.
5. Leftovers
One thing I did get into the habit of and it made my hectic life and schedule so much easier to manage, was when I cooked a meal (and cooked too much, especially to start with!) I would break the leftovers down into individual serving sizes and freeze them (the plastic Chinese takeaway containers are ideal for this). This made life easier as I would only have to reach in and reheat one of the dishes for a perfectly portion sized meal, instead of having to reheat a huge pot and then throw the rest away. This saved me both money, time and educated me about portion sizes.
6. Eat Slowly
Ok this may sound a bit quirky, but it’s true. In today’s society with time being ever precious we tend to eat a lot faster. It takes our bodies around 15-20 minutes to begin to feel full and register we have eaten enough. If you bolt a meal down in 5 minutes you will be hungry for a while and tend to a) eat more or b) snack straight away. So take your time, enjoy some conversation whilst eating and relax for a bit, drink some water with your meal too.
7. Be Childish
This tip is mainly for eating out, but as I eat out quite regularly with clients it was invaluable (and saved me some money as well, not to mention inches on my waist line). A lot of restaurants have two different size menus, one for lunch and one for dinner. When eating out ask the waiter if you can have the meal as a lunch time portion, failing that, ask for it as a starter size or the best yet a children’s sized portion. Being a child at heart I had no issue with this, and it sparked for some interesting chatting about portion sizes.
8. Drink Water
Ok, again seems simple, a little too simple? This is one of the biggest tips I can give anyone, if you’re hungry, drink a pint (500ml) of water. If you are sitting down for a meal drink a glass of water about 10 minutes before hand, failing that, drink water with your meal. Restaurants are great for this, if I am going out for a meal the first thing I ever ask my waiter for is a bottle of water for the table. Societies as a whole does not drink enough water, it helps you eat slower and helps you fill fuller, and if it is tap or mineral water, it is pretty much calorie free. Combine this with the benefits of upping your water intake (better skin, hair, nails feeling better etc) and it’s a no brainer.
9. “All you can eat”
One word, DON’T! Even the most disciplined and careful of us will slip at this point. Well, I know I did and badly. Then we get into the whole excuse of, it’s ok it’s only once a month, fortnight, week or however often it is. Before you know it, your perception of portion size is warped and you are eating more and more again. So again to reiterate my point…
DON’T!
(This goes for “upsize” or “supersize” as well, which restaurants (especially fast food) love to sell)
10. Treat Yourself
Allow yourself a treat once in a while. Eating a ‘forbidden’ food once in a while is not a bad thing. Just keep it in check. This will stop you feeling like you are deprived and craving the food you know you can’t have. Once again everything is ok in moderation.
Portion control is not deprivation, cut something in half, you save 50% of the calories too. And, if you buy a bar of chocolate, get the kiddy sized one I will guarantee once you have satiated your taste buds with that initial couple of bites you will have had your fix and find you do not need the king sized bar of fat!
1. Size up servings.
Just how many of those chips are in a serving? Check the nutrition label to find out! You may be surprised at how small an actual serving looks compared to what you would normally eat. Learn what a serving is of your favorite foods; you can start by weighing and measuring out the foods you eat, or by buying a system that does it for you. I personally recommend The Diet Plate®, which is the system I used.
2. Breakdown Snack foods
I find if I have it in my cupboard and I open it, then I eat it. It’s sad but true. One of the things I found was that if I bought single sized servings (e.g. a 20g bag of crisps) then I would only eat them. If I had to buy “grab bags” (love the term, but they should be called fat bags) or bigger then I would have to break them down into smaller bags (I found freezer bags were handy for this and not overly expensive). This way I would only eat the one bag at a time, if I didn’t then I would eat the whole huge bag in one sitting without thinking about it.
3. Salad is good
One of the things I found that helped was to eat a salad before dinner. Ok I know this sounds a little bit weird, but bear with me. Think of it like a starter to your meal. I am talking about a fair amount of salad here as well, not just some limp lettuce. Fill the salad out with free vegetables and enjoy it.
This will help reduce your appetite and make you feel full for longer, let alone give you some much needed vitamins, a winner on both accounts! In winter you can substitute the salad for a free vegetable soup starter.
4. ‘Seconds’
If you are anything like my family, you serve your food up at the table (not true of everyone I know) but if you do, then stop. Serve the food up onto the plates in the kitchen (better still use a portion controlled plate) and then leave the rest of the food out there. I find it much easier to ‘help’ myself to seconds if they are sat in a pot in front of me than if I have to walk to the kitchen and serve myself up more.
5. Leftovers
One thing I did get into the habit of and it made my hectic life and schedule so much easier to manage, was when I cooked a meal (and cooked too much, especially to start with!) I would break the leftovers down into individual serving sizes and freeze them (the plastic Chinese takeaway containers are ideal for this). This made life easier as I would only have to reach in and reheat one of the dishes for a perfectly portion sized meal, instead of having to reheat a huge pot and then throw the rest away. This saved me both money, time and educated me about portion sizes.
6. Eat Slowly
Ok this may sound a bit quirky, but it’s true. In today’s society with time being ever precious we tend to eat a lot faster. It takes our bodies around 15-20 minutes to begin to feel full and register we have eaten enough. If you bolt a meal down in 5 minutes you will be hungry for a while and tend to a) eat more or b) snack straight away. So take your time, enjoy some conversation whilst eating and relax for a bit, drink some water with your meal too.
7. Be Childish
This tip is mainly for eating out, but as I eat out quite regularly with clients it was invaluable (and saved me some money as well, not to mention inches on my waist line). A lot of restaurants have two different size menus, one for lunch and one for dinner. When eating out ask the waiter if you can have the meal as a lunch time portion, failing that, ask for it as a starter size or the best yet a children’s sized portion. Being a child at heart I had no issue with this, and it sparked for some interesting chatting about portion sizes.
8. Drink Water
Ok, again seems simple, a little too simple? This is one of the biggest tips I can give anyone, if you’re hungry, drink a pint (500ml) of water. If you are sitting down for a meal drink a glass of water about 10 minutes before hand, failing that, drink water with your meal. Restaurants are great for this, if I am going out for a meal the first thing I ever ask my waiter for is a bottle of water for the table. Societies as a whole does not drink enough water, it helps you eat slower and helps you fill fuller, and if it is tap or mineral water, it is pretty much calorie free. Combine this with the benefits of upping your water intake (better skin, hair, nails feeling better etc) and it’s a no brainer.
9. “All you can eat”
One word, DON’T! Even the most disciplined and careful of us will slip at this point. Well, I know I did and badly. Then we get into the whole excuse of, it’s ok it’s only once a month, fortnight, week or however often it is. Before you know it, your perception of portion size is warped and you are eating more and more again. So again to reiterate my point…
DON’T!
(This goes for “upsize” or “supersize” as well, which restaurants (especially fast food) love to sell)
10. Treat Yourself
Allow yourself a treat once in a while. Eating a ‘forbidden’ food once in a while is not a bad thing. Just keep it in check. This will stop you feeling like you are deprived and craving the food you know you can’t have. Once again everything is ok in moderation.
Portion control is not deprivation, cut something in half, you save 50% of the calories too. And, if you buy a bar of chocolate, get the kiddy sized one I will guarantee once you have satiated your taste buds with that initial couple of bites you will have had your fix and find you do not need the king sized bar of fat!
Wednesday, July 14, 2010
Dr Sue Pedersen talks about The Diet Plate and type II diabetes
Dr Sue Pedersen, a leading Canadian endocrinologist, best known for her work in obesity research. She published the first randomized controlled trial on a portion control for weight loss worldwide (Pedersen et al. 2007).
Pedersen SD, Kang J, Kline JA. 2007. Portion control plate for weight loss in obese patients with type 2 diabetes mellitus: a controlled clinical trial. PMID 17592101
Pedersen SD, Kang J, Kline JA. 2007. Portion control plate for weight loss in obese patients with type 2 diabetes mellitus: a controlled clinical trial. PMID 17592101
Wednesday, July 07, 2010
Dr Ian Campbell on Channel 10
Dr Ian Campbell, M.B.E. international weight loss expert, talks on Channel 10 about the rising obesity epidemic and how simple ideas, like portion control, can help solve the problem before it is too late.
Tuesday, June 29, 2010
Dr Ian Campbell MBE in Australia with The Diet Plate!
This is a radio interview with Dr Ian Campbell MBE (founder of the National Obesity Forum and Dr on ITV's UK's Biggest Loser), in which he discusses The Diet Plate and the importance of controlling the obesity epidemic.
Tuesday, June 08, 2010
Diabetes Mellitus and The Diet Plate®
Doctors on both sides of the Atlantic and in other parts of the world are increasingly recognising the importance of portion control in the treatment of diabetes are recommending their patients use The Diet Plate®.
The Diet Plate® is not only proven to help users lose weight, it remains the only portion control plate clinically proven to help in the management of diabetics. This ground-breaking work was done by Dr Sue Pederson of the University of Calgary, Canada and published in the Annals of Internal Medicine in June 2007. Dr Sue showed that one third of people with diabetes who used The Diet Plate® over a period of six months decreased their reliance on diabetes medication, including insulin. They also showed documented weight loss 80% greater than her control subjects and they saw decreases in cholesterol level. Dr Pederson concluded that “portion control” was a vital tool for people with diabetes to control their condition and that The Diet Plate® was a safe, and highly effective way of achieving that.
Dr Sue reporting on her findings said:
“the weight loss results are all the more impressive considering that people with diabetes in general do not respond well in weight loss programmes. Our overall results are comparable to similar studies undertaken using expensive weight loss drugs, but with no need for close medical supervision or risk of unpleasant side effects.”
The creator of The Diet Plate® Mrs Kay Illingworth reacted positively to the study.
“For years we’ve been helping men and women lose weight and helping them live normal lives. Now we can prove what we’ve always known, that The Diet Plate® is extremely effective and can greatly help people with diabetes regain control. It’s very exciting and rewarding to have developed such a simple and effective way to help people control their weight”.
Dr Ian Campbell, a leading UK expert on obesity and weight management welcomed the findings.
“Losing weight is never easy, and even harder for diabetics. To achieve these results over a six month period is excellent, and with no more side effects than an occasional decrease in blood glucose, easily corrected by a reduction in medication, is very impressive indeed. The Diet Plate® puts control back in the hands of the individual and makes it much easier for everyone who wants to lose weight and reap the health benefits.
The Diet Plate® is not only proven to help users lose weight, it remains the only portion control plate clinically proven to help in the management of diabetics. This ground-breaking work was done by Dr Sue Pederson of the University of Calgary, Canada and published in the Annals of Internal Medicine in June 2007. Dr Sue showed that one third of people with diabetes who used The Diet Plate® over a period of six months decreased their reliance on diabetes medication, including insulin. They also showed documented weight loss 80% greater than her control subjects and they saw decreases in cholesterol level. Dr Pederson concluded that “portion control” was a vital tool for people with diabetes to control their condition and that The Diet Plate® was a safe, and highly effective way of achieving that.
Dr Sue reporting on her findings said:
“the weight loss results are all the more impressive considering that people with diabetes in general do not respond well in weight loss programmes. Our overall results are comparable to similar studies undertaken using expensive weight loss drugs, but with no need for close medical supervision or risk of unpleasant side effects.”
The creator of The Diet Plate® Mrs Kay Illingworth reacted positively to the study.
“For years we’ve been helping men and women lose weight and helping them live normal lives. Now we can prove what we’ve always known, that The Diet Plate® is extremely effective and can greatly help people with diabetes regain control. It’s very exciting and rewarding to have developed such a simple and effective way to help people control their weight”.
Dr Ian Campbell, a leading UK expert on obesity and weight management welcomed the findings.
“Losing weight is never easy, and even harder for diabetics. To achieve these results over a six month period is excellent, and with no more side effects than an occasional decrease in blood glucose, easily corrected by a reduction in medication, is very impressive indeed. The Diet Plate® puts control back in the hands of the individual and makes it much easier for everyone who wants to lose weight and reap the health benefits.
Monday, June 07, 2010
The Diet Plate and losing weight
Losing weight is never easy, it is wrapped up in emotional issues, a general love of food, sedentary lifestyles, age and with some people a couldn’t care less approach to life. The latter normally enjoying youth and tighter waistlines!
Good nutrition is the foundation of our well being, a healthy weight/height ratio is ideal for a prolonged and happy life. It gives us the mobility to be active and enjoy the day and it gives us that “feel good factor” like the sun on our faces after a long winter.
Paying attention now to what we eat and how much we eat will reap dividends as we grow older. Those who have not paid attention and have adopted a less healthy approach to diet and nutrition are most likely to reap the negative sides of health, as most co-morbidity's of obesity are; heart disease, cancer, joint pain, strokes, Type 2 diabetes and general demise of being.
With many governments putting the onus on the individual to prevent these illnesses, it is essential that you look to your own lifestyle and ask yourself if you exercise enough, if you eat right, if you are over weight or if you drink and smoke to much? And, while life is not all about being angelic and having no vices, maybe heeding a few health tips now will prevent the unthinkable from happening?
The Diet Plate, now clinically proven to help control Type 2 diabetes was created by Kay Illingworth, who over a number of years grew from a healthy 70kg to an unhealthy 125kg. Finding it difficult to continually monitor her calorific intake, Kay had a stroke of genius one evening and calibrated a dinner plate and bowl. The effect was staggering! Kay lost 42kg in six months continual use of the system, without changing her diet or her cooking methods.
Kay says, “I thought if I could just cook what I normally cook for the whole family and serve it directly onto my special plate, stick like glue to the measurements because I knew they represented a certain amount of calories - I would be losing weight literally at the glance of an eye! Using the plate astounded me how much I over ate, my brain told me I had a 7 ounce portion on the plate, the scales told me it weighed 16 ounces and my dietitian had told me I was allowed 4 ounces. I was trying to lose weight and eat healthily but was still eating 4 times the amount I was allowed!”
The plate and bowl are made from fine earthenware, they are microwave and dishwasher proof and a tangible, durable weight loss system. Each comes with a 40 page instruction booklets and extra help is offered on www.thedietplate.com for those who would like support
Good nutrition is the foundation of our well being, a healthy weight/height ratio is ideal for a prolonged and happy life. It gives us the mobility to be active and enjoy the day and it gives us that “feel good factor” like the sun on our faces after a long winter.
Paying attention now to what we eat and how much we eat will reap dividends as we grow older. Those who have not paid attention and have adopted a less healthy approach to diet and nutrition are most likely to reap the negative sides of health, as most co-morbidity's of obesity are; heart disease, cancer, joint pain, strokes, Type 2 diabetes and general demise of being.
With many governments putting the onus on the individual to prevent these illnesses, it is essential that you look to your own lifestyle and ask yourself if you exercise enough, if you eat right, if you are over weight or if you drink and smoke to much? And, while life is not all about being angelic and having no vices, maybe heeding a few health tips now will prevent the unthinkable from happening?
The Diet Plate, now clinically proven to help control Type 2 diabetes was created by Kay Illingworth, who over a number of years grew from a healthy 70kg to an unhealthy 125kg. Finding it difficult to continually monitor her calorific intake, Kay had a stroke of genius one evening and calibrated a dinner plate and bowl. The effect was staggering! Kay lost 42kg in six months continual use of the system, without changing her diet or her cooking methods.
Kay says, “I thought if I could just cook what I normally cook for the whole family and serve it directly onto my special plate, stick like glue to the measurements because I knew they represented a certain amount of calories - I would be losing weight literally at the glance of an eye! Using the plate astounded me how much I over ate, my brain told me I had a 7 ounce portion on the plate, the scales told me it weighed 16 ounces and my dietitian had told me I was allowed 4 ounces. I was trying to lose weight and eat healthily but was still eating 4 times the amount I was allowed!”
The plate and bowl are made from fine earthenware, they are microwave and dishwasher proof and a tangible, durable weight loss system. Each comes with a 40 page instruction booklets and extra help is offered on www.thedietplate.com for those who would like support
Tuesday, May 25, 2010
New Page in The Diet Plate Booklet
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| The New Page, featuring James Dennis |
"The Diet Plate saved my life, literally"
We wish James all the best for the future and look forward to regular updates from him on his success.
Wednesday, May 12, 2010
Preventative action for Type 2 Diabetes will shave £millions from health care costs.
The secret fix that drug companies don’t want to you to know about and only a few Primary Care Trusts know about.
Drugs are big business and pharmaceutical companies make billions of pounds every year in profit in repeat prescriptions from obesity medications and other drugs to help control Type 2 Diabetes, reduce weight and improve reduce blood pressure and help cholesterol levels. The cost to patients, the health care industry and insurance companies is astronomical. The expense of diabetic care alone, impacts directly on the service that health insurance companies, doctors and diabetic educators can provide to individuals.
Drugs are big business and pharmaceutical companies make billions of pounds every year in profit in repeat prescriptions from obesity medications and other drugs to help control Type 2 Diabetes, reduce weight and improve reduce blood pressure and help cholesterol levels. The cost to patients, the health care industry and insurance companies is astronomical. The expense of diabetic care alone, impacts directly on the service that health insurance companies, doctors and diabetic educators can provide to individuals.
Well Being and Healthy Eating by using The Diet Plate®
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| The Diet Plate Story by Kay Illingworth. |
Kay Illingworth, The Diet Plate
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| Kay Illingworth, Inventor |
Kay Illingworth, 52, is divorced with a son, Alex, 19, and a daughter, Kate, 17. Kay lives in Glossop, Derbyshire.
Old Job: Housewife.
New Job: Invented The Diet Plate® in 2002.
Start-up costs: £6,500.
First year’s turnover: Made £1,478.84 in sales, but had a £50,000 loss.
Current turnover: Expected turnover for this year is £1,000,000.
Needing a change
“When my 19-year marriage broke down, I was devastated. For three years, I cut myself off from friends and spent hours alone eating chocolate, ballooning from 10st to nearly 18st and a whopping size 26. My knees ached with the extra weight and I knew I had to take back control of my life, so I visited a dietician.
Tuesday, May 11, 2010
Top 10 Diet Tips
These tips come curtosey of James Dennis, an amazing weight loss story, he shares some of the pointers that helped him during this time.
1: Drink plenty of water.
This is by far the most important tip on any diet plan, and it is good for you as well. Nearly everyone I know (who is dieting) who has upped their water intake, has decreased there calorie intake! Simple. It has become quite common knowledge now that people can confuse hunger with thirst; the knock on effect from this is that you can end up eating calories you really don’t need.
"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, R.D. a spokeswoman for the American Dietetic Association.
CAUTIONARY NOTE! Check the labels as many of these have calories in them!
1: Drink plenty of water.
This is by far the most important tip on any diet plan, and it is good for you as well. Nearly everyone I know (who is dieting) who has upped their water intake, has decreased there calorie intake! Simple. It has become quite common knowledge now that people can confuse hunger with thirst; the knock on effect from this is that you can end up eating calories you really don’t need.
"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, R.D. a spokeswoman for the American Dietetic Association.
CAUTIONARY NOTE! Check the labels as many of these have calories in them!
Tuesday, April 27, 2010
Sale on!
Just a quicky... The Diet Plate® has launched its first and only sale of this year! Untill the weekend you can grab 25% off of the entire range! No gimmicks, no you must sign up for the newsletter, no join our weight loss club, just a genuine down to earth 25% off the entire range!
The only place to get The Diet Plate® at 25% off is here!
Dont miss out!
The only place to get The Diet Plate® at 25% off is here!
Dont miss out!
Monday, April 26, 2010
Reason, Season, Lifetime
Dr Ian Campbell, M.B.E. Founder of The National Obesity Forum.There has never been a greater need for proven weight loss programmes. Despite the fact that more of us are battling to control our weight than ever before there remains little evidence to help the dieter choose which programme will work best for them. In my experience as a family doctor and hospital specialist helping people to lose weight I know just how hard it is to achieve meaningful weight loss that lasts, and enables people to reap the many health benefits it confers.
So how does an individual choose the right approach for them? To be assured of safety, and effectiveness, several criteria must be met. Important to any successful weight loss plan is setting reasonable goals, taking a long term view, and finding an approach that fits with the new lifestyle you aspire to. Increasing activity levels is essential. Not just for weight loss, but even more importantly for weight maintenance thereafter. Long term, improving the quality of our diet, with sufficient fruit and vegetables and finding ways to remain satiated are vital. Portion control is increasingly seen as key to the most effective approaches. Being able to eat healthy meals, but portion controlled and sharing with family and friends, means long term success is more likely. But in addition to all these things, the availability of reliable clinical research proving the benefits of any particular weight loss programme is vital for both doctors, and dieters, to enable them to decide what really works.
Wednesday, April 07, 2010
Why Train?
So why train? Lets be honest for the majority of people, training or workout brings with it images of lycra clad skinny people in a gym, and at the same time fills us full of dread. Also, if we are controlling our diet why do we need to train?
The answer to this question is easy. Training helps boost metabolism, meaning your body will burn more calories (and counteract any slowing down of the metabolism due to diet). It will also help you tone your body up counteracting the loose skin look sometimes associated with weight loss (especially large weight loss).
What kind of training is best suited for weight loss?
Both men and women often fail to realize that weight training is very important for their weight loss progress. It seems that the common view is that weight training is for muscle growth whilst cardio is for fat loss. This, actually, is pretty inaccurate.
Cardio burns calories whilst you do it, and then after stopping your metabolism returns to normal. With weight training (strength training/resistance training) you actually build lean muscle. Lean muscle requires more energy; this means your body will use more calories to maintain a lb of muscle. Which in turn means your metabolic rate will increase allowing you to eat more calories without gaining weight.
Some people are worried that if they lift weights they will turn into a body builder or some muscle bound woman, this again is quite inaccurate. The muscle build up in body builders has taken years and years of strenuous training, and in most cases some additional substances to help maintain it. All most women will see from doing some weight work during their workout, is a toning up of the areas targeted (more definition and less loose skin), gain a better figure and an increase in metabolic rate. As well as all the usual benefits from working out: Feeling fitter, being able to do more, a 'feel good' factor better skin, hair, healthier heart etc.
So don’t panic, pick up some hints and tips from us or your local gym and help burn those extra pounds away.
The answer to this question is easy. Training helps boost metabolism, meaning your body will burn more calories (and counteract any slowing down of the metabolism due to diet). It will also help you tone your body up counteracting the loose skin look sometimes associated with weight loss (especially large weight loss).
What kind of training is best suited for weight loss?
Both men and women often fail to realize that weight training is very important for their weight loss progress. It seems that the common view is that weight training is for muscle growth whilst cardio is for fat loss. This, actually, is pretty inaccurate.
Cardio burns calories whilst you do it, and then after stopping your metabolism returns to normal. With weight training (strength training/resistance training) you actually build lean muscle. Lean muscle requires more energy; this means your body will use more calories to maintain a lb of muscle. Which in turn means your metabolic rate will increase allowing you to eat more calories without gaining weight.
Some people are worried that if they lift weights they will turn into a body builder or some muscle bound woman, this again is quite inaccurate. The muscle build up in body builders has taken years and years of strenuous training, and in most cases some additional substances to help maintain it. All most women will see from doing some weight work during their workout, is a toning up of the areas targeted (more definition and less loose skin), gain a better figure and an increase in metabolic rate. As well as all the usual benefits from working out: Feeling fitter, being able to do more, a 'feel good' factor better skin, hair, healthier heart etc.
So don’t panic, pick up some hints and tips from us or your local gym and help burn those extra pounds away.
Tuesday, April 06, 2010
Training and Music
Training and exercise is not a fun experience for most people. I personally find that music helps me train harder and longer, and helps keep my heart beat up where I want it to be. To this end I have posted what’s on my iPod in the “training” playlist. I love a lot of these tunes, and hope they will help anybody that undertakes fitness training, be it walking, running,kickboxing, aerobics etc.
"Tennessee" by Arrested Development
“Let U Go” by ATB
“Castles in the Sky [Extended Mix]” by Ian Van Dahl
"Do Me Baby" by Bel Biv Davoe
“It Takes Two" by Rob Base and DJ EZ Rock
“Now That We Found Love" by Heavy D and the Boyz
“On the Beach [CRW Mix]” by York
"Everybody Everybody" by Black Box
“Silence [Airscape Remix]” by Delerium
"All Night Long (Touch Me)" by Cathy Dennis
"Girls Just Wanna Have Fun" by Cyndi Lauper
"Tricky" by Run-D.M.C.
"Wild Thing" by Tone Loc
"Bust a Move" by Young MC
“Fly Away (Bye Bye)” by Eyes Cream
“Dreaming [Tiesto Mix]” by BT
“Whiter Shade of Pale [ATB Remix]” by Sarah Brightman
“Better Off Alone” by Alice Deejay
“I Turn to You [H2O Mix]” by Melanie C
“Look at Us” by Sarina Paris
What do you listen too whilst training?
"Tennessee" by Arrested Development
“Let U Go” by ATB
“Castles in the Sky [Extended Mix]” by Ian Van Dahl
"Do Me Baby" by Bel Biv Davoe
“It Takes Two" by Rob Base and DJ EZ Rock
“Now That We Found Love" by Heavy D and the Boyz
“On the Beach [CRW Mix]” by York
"Everybody Everybody" by Black Box
“Silence [Airscape Remix]” by Delerium
"All Night Long (Touch Me)" by Cathy Dennis
"Girls Just Wanna Have Fun" by Cyndi Lauper
"Tricky" by Run-D.M.C.
"Wild Thing" by Tone Loc
"Bust a Move" by Young MC
“Fly Away (Bye Bye)” by Eyes Cream
“Dreaming [Tiesto Mix]” by BT
“Whiter Shade of Pale [ATB Remix]” by Sarah Brightman
“Better Off Alone” by Alice Deejay
“I Turn to You [H2O Mix]” by Melanie C
“Look at Us” by Sarina Paris
What do you listen too whilst training?
Monday, March 08, 2010
Can the DoH think outside the box when it comes to combating obesity?
Kay Illingworth, Managing Director, Trade Diet Plate Ltd
Grandma and suck eggs springs to mind as I start to write this, however, if we could shave more than just a few million off the cost of treating Type 2 Diabetes – would you be prepared to discuss it?
It has to be said that cash strapped PCT’s and councils face the high cost and dilemma of the UK’s ever increasing waistline and the co-morbidities they will need to administer, such as heart disease, cancer, osteoarthritis, diabetes, liver and kidney disorders, not to mention mental health and depression. Millions of pounds of tax payer’s money is, and has been spent, trying to combat the problem through public awareness campaigns and changing people’s attitudes towards how they eat and their perception of nutrition.
Theoretically all highly commendable but still we are reliant on those people governing their own calorie intake through a position of knowledge, being able to follow an old fashioned written diet provided by their GP or hospital, or the affordability of a health and fitness or traditional slimming club.
Tuesday, February 16, 2010
Pancakes!!!
Our basic pancake batter makes 10 pancakes - just right to try all our lovely sweet and savoury fillings!
Nutrition Information Per Serving
(2 Pancakes)
Calories (kcal) 131
Carbohydrate (g) 18.8
Protein 6.2
Fat (g) 3.5
Fibre (g) 0.5
Ingredients
* 4oz/112g Plain Flour
* 2 Med Eggs
* 7fl oz/210 ml Semi Skimmed Milk
* 3fl oz/90 ml Water
* 20 sprays low cal Olive Oil Spray
Nutrition Information Per Serving
(2 Pancakes)
Calories (kcal) 131
Carbohydrate (g) 18.8
Protein 6.2
Fat (g) 3.5
Fibre (g) 0.5
Ingredients
* 4oz/112g Plain Flour
* 2 Med Eggs
* 7fl oz/210 ml Semi Skimmed Milk
* 3fl oz/90 ml Water
* 20 sprays low cal Olive Oil Spray
Wednesday, February 03, 2010
The Diet Plate "the easier option"
The Diet Plate® complete weight management solution offers a tangible and most cost effective, permanent way to manage obesity - with patients with, or without T2D, supported directly in their home and with little supervision.
We offer a range of portion control plates and bowls made from fine earthenware or melamine that have been clinically proven to help control Type 2 Diabetes, published Arch Intern Med. 2007;167:1277-1283.
The Diet Plate® was created in 1995 and first appeared on the market in 2000, with over 175,000 plates sold and distribution set to start in several countries, the Diet Plate is acknowledged as an ingenious, yet simple creation that when followed, delivers exactly what it says on the plate.
We offer a range of portion control plates and bowls made from fine earthenware or melamine that have been clinically proven to help control Type 2 Diabetes, published Arch Intern Med. 2007;167:1277-1283.
The Diet Plate® was created in 1995 and first appeared on the market in 2000, with over 175,000 plates sold and distribution set to start in several countries, the Diet Plate is acknowledged as an ingenious, yet simple creation that when followed, delivers exactly what it says on the plate.
Thursday, January 28, 2010
Reductil
Reductil (sibutramine), the prescription only weight loss drug has had its license withdrawn by European regulatory authorities. The EMA announced on 21 January that after years of research the drug was considered to present more risk than benefit to some users. As a consequence patients currently being treated by their doctors with Reductil will no longer be able to renew their prescription.
Reductil was launched in 2003 by Abbott Ltd. It helps people lose weight by acting in the brain to increase their level of satiety, making them feel fuller after eating and so reducing total calorific intake. There had long been concerns that its common side effects of raised blood pressure and fast pulse could make users more vulnerable to heart attacks and strokes. The recently published results of the SCOUT study, a 5 year multinational clinical trial, in the opinion of the EMA, appears to show that it does. Consequently it has been withdrawn with immediate effect.
This news will come as a disappointment to many users across Europe. I have used Reductil since 2003 with some of my patients, often with good results. Weight loss drugs don’t cause weight loss, but they can support weight loss programmes through making it easier to effect lifestyle change through a variety of means. The only prescription drug now available for doctors and patients is Orlistat, the gastric lipase inhibitor, also available over the counter as Alli.
However my opinion remains the same as always. The only safe, effective way of losing weight and keeping it off long term is to adopt a healthy, controlled diet, and to incorporate increased physical activity into our daily lives. All the evidence shows that the most successful long term weight loss patients have managed to initiate this, often with specialised support, and maintain it for many years to come.
Dr Ian W Campbell
Monday, January 25, 2010
European Drug Agency Rules Against Abbott Diet Pill
WASHINGTON (Dow Jones)--European regulatory authorities on Thursday said an Abbott Laboratories (ABT) diet pill should be suspended from the market because the risks of stroke and heart attack are too great with the medicine.
The European Medicines Agency said sibutramine weight-loss products should be suspended from the market in the European Union after a study of 10,000 patients suggested it put them at a higher risk for heart disease. These medicines are sold in Europe under the brand-names Reductil, Reduxade, Zelium and other names; and as Meridia in the U.S.
The agency said "the risks of these medicines are greater than their benefits."
Abbott sells Meridia in the U.S. and Reductil, Sibutral, Raductil and Ectiva outside the U.S.
Shares of Abbott closed Thursday at $55.56, down 68 cents, or 1.2%.
The European Medicines Agency said sibutramine weight-loss products should be suspended from the market in the European Union after a study of 10,000 patients suggested it put them at a higher risk for heart disease. These medicines are sold in Europe under the brand-names Reductil, Reduxade, Zelium and other names; and as Meridia in the U.S.
The agency said "the risks of these medicines are greater than their benefits."
Abbott sells Meridia in the U.S. and Reductil, Sibutral, Raductil and Ectiva outside the U.S.
Shares of Abbott closed Thursday at $55.56, down 68 cents, or 1.2%.
Thursday, January 14, 2010
Healthy diet may benefit women's mental health
NEW YORK (Reuters Health) - Women who suffer from depression and anxiety may want to take a look at their diet as possible contributors to these conditions, study findings hint.
Science | Health
Dr. Felice N. Jacka, at the University of Melbourne, Australia, and colleagues report mood disorders were more common among women 20 to 93 years old who, over 10 years, ate primarily processed, refined, high-fat foods.
"There's no magic diet," Jacka commented in an email to Reuters Health. But eating a diet mainly of vegetables, fruit, whole grain foods, low fat dairy products, and lean meat, and reserving processed and sweet treats to "sometimes foods," will aid physical health and may also support mental well-being, she said.
Science | Health
Dr. Felice N. Jacka, at the University of Melbourne, Australia, and colleagues report mood disorders were more common among women 20 to 93 years old who, over 10 years, ate primarily processed, refined, high-fat foods.
"There's no magic diet," Jacka commented in an email to Reuters Health. But eating a diet mainly of vegetables, fruit, whole grain foods, low fat dairy products, and lean meat, and reserving processed and sweet treats to "sometimes foods," will aid physical health and may also support mental well-being, she said.
Wednesday, January 13, 2010
Weight Loss: Setting The Record Straight
It's time to set the record straight. The only reliable way to lose weight is to eat less or exercise more. Preferably both.
So why bother to state the obvious? Because a body of scientific literature has arisen over recent years, suggesting that fat oxidation - burning the fats we eat as opposed to the carbohydrates - is enough to promote fat loss. It isn't.
Sydney scientists have demonstrated that mice genetically altered to burn fats in preference to carbohydrates, will convert the unburned carbohydrates into stored fat anyway, and their ultimate weight and body composition will be the same as normal mice.
It all comes down to an enzyme known as ACC2 (acetyl-CoA carboxylase), which controls whether cells burn fats or carbohydrates. When it was shown that 'blocking' ACC2 will force cells to burn fats in preference to carbohydrates, many assumed that such 'fat burning' could make fat stores evaporate, and make people thin without changing food intake or energy expenditure.
So why bother to state the obvious? Because a body of scientific literature has arisen over recent years, suggesting that fat oxidation - burning the fats we eat as opposed to the carbohydrates - is enough to promote fat loss. It isn't.
Sydney scientists have demonstrated that mice genetically altered to burn fats in preference to carbohydrates, will convert the unburned carbohydrates into stored fat anyway, and their ultimate weight and body composition will be the same as normal mice.
It all comes down to an enzyme known as ACC2 (acetyl-CoA carboxylase), which controls whether cells burn fats or carbohydrates. When it was shown that 'blocking' ACC2 will force cells to burn fats in preference to carbohydrates, many assumed that such 'fat burning' could make fat stores evaporate, and make people thin without changing food intake or energy expenditure.
Wednesday, January 06, 2010
VAT Rise and Deliveries
We would just like to make people aware that we have absorbed the 2.5% VAT increase, so our plates still retail at £19.99! The only difference is to the shipping we have had to add the 2.5% on that. We are doing our best to keep our prices as low as possible for people at this time.
We are now back at the office and up to full strength (well apart from the sneezing and coughing! Unfortunately our distribution centre is snowed in and we are experiencing some severe delays to orders. If you have ordered from us on or after 23rd December, please bear with us, we are trying everything in our power to get your orders to you.
We hope you all had a great holiday.
Team Diet Plate
We are now back at the office and up to full strength (well apart from the sneezing and coughing! Unfortunately our distribution centre is snowed in and we are experiencing some severe delays to orders. If you have ordered from us on or after 23rd December, please bear with us, we are trying everything in our power to get your orders to you.
We hope you all had a great holiday.
Team Diet Plate
Friday, January 01, 2010
Happy New Year
We would like to wish everyone a Happy New Year. may this year bring you health welath and happiness.
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