10 foods all women should eat.

http://uk.lifestyle.yahoo.com/diet-fitness/10-foods-all-women-should-eat-blog-36-real-buzz.html.

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender. While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are ten foods all women should eat.
1) Butternut squash
Butternut squash — like many other yellow/orange fruit and vegetables — is packed with carotenoids such as alpha-carotene and beta-carotene. While carotenes should be included in everybody's diet for optimum health, they may prove essential to women's health as a high-carotenoid diet has been linked to lowered risks of both breast and ovarian cancer.
2) Salmon
Salmon has a multitude of positive health benefits for women. Not only is it rich in iron — which is integral to the diets of premenopausal women — but it is packed with omega-3 fatty acids, known for their mood-enhancing effects. Studies have suggested that omega-3 can help beat depression (something that affects twice as many women as men) and prevent mood swings, while salmon can also boost babies' intelligence when eaten during pregnancy.
3) Flax Seeds
Flax seeds are a good source of Omega-3 fatty acids and have been linked to reduced risk of breast cancer and heart disease. The seeds' anti-inflammatory properties are also good for preventing arthritis, while their digestive benefits can help irritable bowel syndrome; two painful conditions which are more prevalent in women than men.
4) Tomatoes
Another vibrant carotenoid beneficial for women's health is lycopene, a pigment found in tomatoes. Studies have suggested that lycopene may be effective in preventing breast cancer. Furthermore, there has been considerable evidence to suggest that the powerful antioxidant can help reduce risk of heart disease — the leading cause of death in women in the US, Australia, England and Wales.
5) Cranberries
Various studies have suggested strong links between consuming cranberries and reduced risks of breast cancer and heart disease. However, the most notorious benefit of cranberries is their ability to prevent and cure urinary tract infections such as cystitis, which is eight times more likely to occur in women than men. One study suggests that drinking two glasses of cranberry juice a day can prevent the symptoms of common UTIs in women.
6) Spinach
Spinach is rich in many different vitamins and minerals, but one thing that makes it great for women is its high content of magnesium. Research has shown that magnesium may be beneficial in reducing many of the physical symptoms of PMS which plague women, including reduction of swelling, breast tenderness, bloating and weight gain.
7) Figs
Figs are a great health food, containing many vital minerals and vitamins as well as contributing to your daily portions of fruit and veg. Two minerals found in figs that are particularly beneficial to women's health are iron, which is often deficient in menstruating women, and calcium, which is important for post-menopausal women, who are more prone to osteoporosis.
8) Milk
Milk is a great source of calcium, which is extremely beneficial to women's health, particularly when combined with vitamin D (found in some varieties of milk and many fortified milk products). Consumption of the combined nutrients is not only good for warding off osteoporosis, but a study has suggested that a diet rich in calcium and vitamin D could ease, or even prevent, symptoms of PMS.
9) Oats
Oats are literally packed with health-boosting nutrients, many of which have great impacts on female health. Oats are not only great for heart health, digestion and blood pressure levels (with hypertension affecting many women over 50), but they contain vitamin B6, which can help prevent PMS and mood swings, and folic acid, which is important for women to consume before and during pregnancy to prevent birth defects in babies.
10) Walnuts
While all nuts are great for our health, walnuts have many great individual benefits for women. A study has recently found that walnuts, which are packed with omega-3 fatty acids, antioxidants and phytosterols, may help to reduce women's risk of developing breast cancer, while their high omega-3 content may also help bone health, arthritis pain and depression. Walnuts also contain many nutrients essential for female health, such as calcium, magnesium and folic acid.
Read more from Realbuzz.com

Anti cancer boosters_VitC, Vit.D and CoQ10.

http://www.alsearsmd.com/the-gorilla-in-the-room/

Cancer. Just the word evokes fear.
The medical journals and newsletters I get are often filled with articles about cancer. It’s the 800-pound gorilla in the room. Once someone mentions it, it’s all you can think about.
And if you’re a regular reader, you probably won’t be surprised that most of the cancer-related articles in medical publications are only about drug treatments.
I’ve even read research on whether or not aspirin prevents cancer. I wonder who’s sponsoring those studies … Are they really trying to tell us that people are getting cancer because of a deficiency of aspirin?
The truth is, cancer rates are not rising because we’re deficient in man-made painkillers. Cancer is increasing because of our man-made toxic environment.
Here’s something positive about cancer that most people don’t know…
Cancer was almost unknown in ancient times.
Why is this good news? Because it means you don’t need any scary science to prevent it.
In a study completed just recently and published in the journal Nature, researchers looked at tissue samples from hundreds of Egyptian mummies. There should have been evidence of cancer in all of them, according to modern cancer statistics. And mummification would have preserved any sign of tumors.
But instead of finding cancer in nearly every mummy … they found only a single case. The hundreds of other mummies showed no sign of cancer at all.1
These results would be impossible if cancer were not an entirely modern plague. Statistically, it could not happen.
And it wasn’t because Egyptians didn’t live long enough to get cancer. The mummies had evidence of age-related problems like brittle bones and hardened arteries.
What we should be doing today is trying to mimic the environment we had back then. That’s what we should be paying attention to.
Researchers from some of the largest institutions in Texas are trying to help. They recently revealed how cancer begins. It starts with weakened cells.
Strands of DNA sometimes get broken through your body’s natural processes. Your cells then send signals to your body to repair your DNA. If the response is deficient, or no help comes at all, those cells become vulnerable to cancer.2
What happens today that did not happen in out native environment is that those breaks occur a lot more often. They’re caused by things like environmental pollutants and chemical ingredients in food. Our bodies haven’t adapted to the huge increase in these man-made toxins over a very short period.
So let me be as clear as I can: Cancer isn’t a “normal” part of life. Toxins and chemicals are interfering with your natural ability to defend yourself.
The most important thing you can do is to strengthen your cells, so they’re more disease-resistant. And that means making sure your body has the energy and the nutrients to repair and maintain those cells.
The three most important nutrients you need to keep your cells strong are also the ones chronically deficient in today’s world. They are vitamin C, vitamin D and CoQ10.

1. Vitamin C is an antioxidant that disarms damaging free radicals before they can attack healthy cells and stimulate tumor growth.
We also now know that the protective caps on the ends of your DNA, called telomeres, are very sensitive to this kind of damage. The shorter your telomeres, the older your cells act and the more susceptible they are to becoming cancerous. The new, exciting discovery about vitamin C is that it’s very effective at defending you against this process and protecting your DNA.
We get some vitamin C from our food, but not nearly enough. The foods with the most vitamin C include dark green, leafy vegetables, and “superfruits” like the acerola cherry. Also, you probably don’t think of them this way, but peppers are the kings of vegetable vitamin C. Watercress is also a little-known but rich source of vitamin C. If you choose to supplement, try to get 1,500 mg twice a day if you’re healthy. If you’re under a lot of stress, or if you are sick, you can take as much as 20,000 mg per day.

2. Low Vitamin D levels are strongly linked to cancer. A report out of a university in Nebraska showed that vitamin D has the potential to lower the risk of all cancers in women by 77 percent.3
Researchers at the University of California San Diego found you can lower your risk of breast cancer by 50 percent, and colon cancer by more than 65 percent, simply by boosting your vitamin D levels through sunlight, diet or supplements.4,5
A Harvard-sponsored report published in the Journal of the National Cancer Institute revealed that when men raise their vitamin D intake, they can lower their overall risk of cancer death by 29 percent, drop rates of “digestive tract” cancers by 43 percent (throat, stomach and colon), and reduce death rates from these cancers by 45 percent.6
The best source of vitamin D is sunshine. Your skin produces vitamin D when the sun’s rays shine on you. Ten to 20 minutes of sun gets you a full day’s supply of it. To supplement with vitamin D, make sure you take the natural form, D3. I recommend at least 2,000 IU per day.

3. CoQ10 is one of the most overlooked nutrients. The government doesn’t even have a recommended daily intake for it. But it’s the fuel your cells use to make energy. That means it’s the primary source of energy for the immune cells that get suppressed by cancer. CoQ10 restores their ability to fight back and attack cancer cells. Like vitamin C, it’s also a powerful antioxidant that blocks free radicals from damaging your DNA.
Besides helping to prevent cancer, there are many clinical trials in which CoQ10 helps heal people who already have cancer. In one, researchers in Denmark studied a group of breast cancer patients. They gave them CoQ10, plus a combination of other antioxidants and essential fatty acids.
The entire group had a partial remission of the cancer. Two of the patients received larger doses of CoQ10 (390 mg) and their tumors disappeared.7 In no way am I saying stop your cancer treatment and only take CoQ10. What I am showing you is the power of this important nutrient against cancer.
The best way to get CoQ10 is by eating red meat from grass-fed animals. Grain-fed meat is not a good source of CoQ10. If you want to supplement, the form you get is very important. I recommend 50 mg of the ubiquinol form, which is 8 times stronger and is better absorbed than the old form.

To Your Good Health,

Al Sears, MD

How to keep good urine flow even after 80 ...

http://www.alsearsmd.com/stand-by-your-man/

Did you know that by the time your husband, partner, brother or father is 80 years old, his chance of keeping good urine flow is just 1 in 10?
That means there’s a 90 percent chance that the simple, natural process of relieving himself will become a chore … or worse.
It’s hard to watch the man you love go through that. But there is hope. He doesn’t have to suffer through it as a natural part of aging. There are some simple steps he can take to ensure a normal-functioning prostate.
For example, six effective nutrients support a strong urine flow and a normal prostate.
Just one of them helped 79 percent of men who were going to the bathroom a little too often and had a hard time peeing.
In fact, studies of this little-known prostate supporter showed remarkable results:1
Residual urine decreased by 92%: “Residual” urine is the amount of urine left behind after going to the bathroom. If you’ve ever seen a man experience this, you know just how uncomfortable it can be – the feeling of still having to pee, even though he just went.
Urine force and flow improved by 86%: Back in the day, his flow was strong and he probably felt like he could high-pressure clean the porcelain or take the paint off a wall. This nutrient can naturally give him back his force again.
Need to urinate at night dropped by 85%: It’s one of the most disruptive effects my patients tell me about … losing sleep night after night, having to get out of bed and go to the bathroom with every urge to pee.
The feeling of strain during urination dropped by 56%: Having to clench his muscles and “push down” to get the pee to come out is also eased with this.
I know what works for prostate health. But first, let me tell you a little bit about the prostate and then I’ll show you what your man can do about keeping his functioning as it should.
Eliminate Worry and Anxiety
The prostate is a walnut-sized gland located just below the bladder. It contributes to the fluid that carries sperm.
If a man maintains a healthy-sized prostate, it will serve him well for as long as he lives. No worry, no stress, no anxiety.
There are six ingredients I believe a prostate formula must have to maintain the prostate’s natural shape and size, and keep functioning as normal.
Unfortunately, many store-bought formulas don’t have these ingredients.
Here’s the problem: Many of these formulas are all the same. Even the ones with the doctors’ pictures on them. Most of these guys just slap their label on a pre-fab formula put together by the manufacturer.
My concern is they don’t keep up with the latest discoveries.
You may have heard about saw palmetto and know that it’s important for prostate health. I use it myself in my formula – I’ll talk about that later. But there are five other prostate nutrients most doctors either don’t know about or overlook.
These are the ones that make a difference your man can actually feel.
The first is bee pollen.
Power Up Peeing Power with Bee Pollen
This may come as a bit of a surprise to you, but the same stuff bees gather to make honey – concentrated pollen extract – can make men pee with more power.
Pollen, the “seed” of flowering plants allows them to reproduce. What you may not know is that it’s also chock full of vitamins, minerals, antioxidants, unsaturated fats, enzymes and more.
Pollen extract is a “superfood” for bees – and for the prostate.
Studies show bee pollen reduces DHT, the hormone that starts to ramp up in men as they get older. Low levels of DHT are critical for a healthy-sized prostate.
When researchers in England gave it to men who were going to the bathroom a little too often and had a hard time peeing, 79 percent of them showed real improvement.2
Bee pollen also helps relax the smooth muscles lining the urinary tract. That means when a man has to pee, he can just relax and let it rip.
Bee pollen is a huge help and is one of the newest, most innovative supporters out there today for the prostate. But there are other ingredients I believe are essential, too.
Does Your Doctor Know About This?
The second nutrient needed for a healthy prostate is the mineral boron.
This is one rock every man needs. It’s a must-have mineral to help keep his prostate in its natural, walnut-sized shape.
Boron used to be in the fruits and vegetables you eat. But commercial farming has depleted our soil from many of the minerals you need to stay healthy.
After helping men for more than two decades, I believe the most powerful mineral for prostate health is boron. And here’s the kicker: Almost no one knows about it.
Until now, the power of boron has been either overlooked or ignored. Yet there’s plenty of clinical evidence showing boron’s remarkable ability to safeguard the prostate from the proteins and enzymes that may change its natural, healthy size.
The third is a nutrient called 5-Loxin.
This powerful extract supports the prostate on a cellular level. It goes above and beyond the traditional herbs used for prostate health.
An important part of maintaining good prostate health is keeping inflammation low, and 5-loxin is one of the best ways to help reduce inflammation.
By maintaining a healthy inflammation response, 5-Loxin is one of the most promising advances in prostate health I’ve seen in 15 years. I recommend it to any man who will listen.
Use the “Big 3” Prostate Herbs for Safe, Reliable Support
Certain herbs can help as well. Europeans need a prescription for these herbs, meaning they’re fully researched and well tested. They are the best at keeping the prostate at its normal size.
I use these three in my practice almost daily:
● Saw Palmetto: In a review of numerous saw palmetto studies, men got help with their prostate. They stopped getting up to go to the bathroom during the night and reported better quality sleep.
The same men experienced an increase in urinary flow and felt that their bladders were actually empty after urinating.3
● Pygeum Africanum: Extracts of this African herb show impressive results. In one study, urinary flow improved, late-night bathroom trips decreased and the men reported better sexual performance.4
● Pumpkin Seed Extract: A German study of over 2,000 men put this well-known prostate protector to the test. The overall results, measured by the International Prostate Symptom Score, improved by almost 50 percent. Quality of life scores improved by 46 percent.5
Cross “Prostate” Off Your List of Things to Worry About
Your man’s prostate shouldn’t be a source of anxiety. Ideally, you both shouldn’t have to think about it at all … and with my ProstaVive, you get the support you need to keep it off your worry list.
Play golf or tennis together, take in a movie, go dancing or just for a drive. And don’t give his prostate a second thought.
You now have the best possible prostate support on your side.
I developed ProstaVive after decades of helping my male patients. And after years of searching for and uncovering the newest, most effective, natural ingredients to support prostate health.
I can tell you the nutrients you’ll find in every bottle of ProstaVive are your man’s best shot at keeping a healthy prostate for as long as he lives.
The men who come to my clinic would agree. In fact, I have guys coming to my Florida clinic from all over the world. Patients fly in from London, Tokyo, even far flung places like Russia and North Africa.
They make the extra effort because they know I have a reputation for getting results.
But You Can Get the Same Help Right Now…
Without Ever Leaving Your Home
With my special offer from Primal Force, you’ll receive a 20% discount and FREE shipping on a six-month supply.
It takes just a few seconds to order and it’s completely risk free.
But please keep something in mind … and this is important.
Don’t wait around thinking this won’t happen to the man you love. It will.
Every man needs prostate support.
If the prostate formula your man uses doesn’t contain the ingredients you’ve read about in this letter, throw it in the trash.
Don’t take a “wait and see” approach. Get started now and order ProstaVive for the men you love.
To Your Good Health,

Al Sears, MD

Vitamin D

Refs
http://www.advancedbionutritionals.com/Special-Offers/201102/Vitamin-D3-ABRRLNKB5.htm

• Vitamin D regulates the amount of calcium and phosphorous in your body. So you maintain strong bones.
• Vitamin D strengthens the blood cells around your retina. So you protect your eyesight.
• Vitamin D helps ease joint pain. So you don't have to live with painful knees.
• Vitamin D boosts your immune system. So you can avoid colds and flu.
• Vitamin D supports your heart. So you protect the most important muscle in your body.
• Vitamin D plays a crucial role in keeping your body strong, full of vigor and resistant to disease.

Why we're Not Able To Get Enough Vitamin D Every Day

Few foods are naturally rich in vitamin D. Fish like salmon, tuna, and mackerel top the list.  And while other foods like milk, cereal and juices are fortified with vitamin D, it's usually a scant amount — and usually in the wrong form.

Our body makes vitamin D when our skin is exposed to the sun. Sunscreen creates a barrier between our skin and the sun — preventing our body from making Vitamin D.

So what should we do?
Take supplement:
The natural form, vitamin D3, is at least three times more potent than vitamin D2.  Plus, D3 is more easily used by your body.
The RDA for Vitamin D is only 400 IU.  That was the amount recommended 50 years ago, before modern research studies were done.

These studies show that the optimum amount to take is 5,000-10,000 IU a day — dozens of times the amount of the RDA!  That's the amount you need to protect your immune system, your heart, your joints, and your eyes. 

It's also the amount you would get from being exposed to 15-20 minutes of sunshine in the middle of the day. Which means it's perfectly safe. In fact, studies show that you'd have to take 40,000-100,000 IU  a day for several months before you experienced any negative effects. 

How To Quickly Boost Your Vitamin D Levels

Fortunately, the folks at Advanced Bionutritionals have a Vitamin D3 product that meets my approval. Here's why I recommend it:

Taken together, this powerful blend of helpful bacteria: 

1. Each tablet from their Vitamin D3 contains 5,000 IU. So you can get a full day's worth in just a small pill or two.  
2. Their D3 is 100% naturally sourced. It comes from lanolin found in sheep's wool. Therefore, you're getting the natural, more potent D3 instead of the weaker D2.   
3. Each batch is tested for effective absorption. In fact, their tablet dissolves within 45 minutes of you taking it. So it doesn't pass through your body unabsorbed.  
4. Their manufacturing process conforms with or exceeds the standards set by the US government, the Medicine Control Agency of Europe, the U.S. Pharmacopeia, and the state of California.   
5. Their Vitamin D3 is lab-tested by independent third-party laboratories. So you know each batch is consistent and made to the same high standard.

As you consider all these reasons, you can see why I recommend Advanced Bionutritionals above other manufacturers. And to get you to try their vitamin D, they're making the following generous

Fat farewell Diet_Dr Steel.

http://uk.health.lifestyle.yahoo.net/Dr-Chris-Steeles-Fat-Farewell-Diet-PART-1.htm

Dr Chris Steele's PROVEN Fat Farewell Diet Plan - Part 1

© CandyBoxPhoto - Fotolia.com

What to eat

Before planning your meals, remember these simple guidelines:

• Where amounts are not stipulated, any amount of that food can be eaten.
• Where fish is mentioned, any fish can be eaten. Tinned fish in oil is not allowed; tinned fish in brine is allowed.
• Where meat is mentioned, any meat without the fat is allowed and chicken without it’s skin. Sausage meats and high fat meats like burgers are not allowed.
• No fried foods, and no foods with more than 3% fat content.

Breakfast

1. Fresh fruit any amount or large glass fruit juice
2. One egg with one slice of brown toast,
   or
   One average helping of unsweetened cereal (ideally wholegrain)
3. Tea, herbal tea or coffee

Lunch

1. Low calorie soup.
2. Lean meat – any amount.
3. Mixed salad – any amount. Meat and salad can be taken as a sandwich with 2 slices of wholemeal bread.
4. Two portions of fresh fruit.
5. Tea, herbal tea or coffee.

Evening meal

1. Meat of your choice – any amount or
   Fish of your choice – any amount.
2. Two fresh vegetables – any amount.
3. One baked potato or small helping of boiled potatoes or
   small helping of boiled rice
   or
   small helping of pasta.
4. Fresh fruit or low fat fruit yoghurt.
5. Tea, herbal tea or coffee.

Take note:

Instead of	Take
Sugar	Low calorie sweeteners
Milk	Semi skimmed milk – 1pint/day allowed
White bread	Wholemeal bread– 3slices/day allowed
Cheese	Low fat alternatives, e.g. cottage cheese
Butter	Low fast spreads – use sparingly
Soft drinks	Low calorie drinks
Fried food	Grilled, poached, baked, steamed or boiled

Snacks

Ideally no eating between meals!
If tempted nibble on portions of carrots, apples, celery, radishes, pickled onions, melon and small portions of nuts and grains (unsalted).
If thirsty drink plenty of the low cal drinks, mineral waters, Bovril, Oxo and marmite. Remember that feelings of hunger can often be controlled by drinking fluids, and drinking plenty of water before and during a meal can add to that feeling of fullness and satisfaction.

Forbidden foods

• Avoid sweets, sugar, chocolate, jams, cakes, pastry and biscuits
• Avoid high fat foods, e.g. fat on meat, skin on poultry, butter and cream
• Avoid all fried food
• Avoid thick soups, thick sauces and mayonnaise
• Alcohol supplies calories with little nutrition.

Even when you’re on a diet, it’s good to have a treat every so often, so have a little tasty treat now and again. If you’re sticking to this diet and are losing weight then you deserve a treat once in a while!

How to eat

1. Before eating any food or meal just stop and ask yourself this basic question…… “Am I really hungry?” If you aren’t truly hungry then maybe you should plan to eat smaller portions as the meal progresses – or maybe even miss out on a course especially the starter.
2. Half-way to two-thirds of the way through your meal ask the same question. If you do still feel hungry, then continue and enjoy every morsel. However, if the true answer is ‘No, I don’t still feel hungry?’, then you don’t have to force any more food down your throat. So stop eating and put the food to the side of the plate, enjoy some drinks and just keep the conversation going without drawing attention to the fact that you’ve had enough to eat. Maybe you could pass one of your portions onto someone else who is mad keen on the food you’ve left behind – that’s OK!
3. Try to eat your food off small plates, maybe using the side dishes instead of the main course plate. A small plate overflowing with food creates a different effect on the brain – helping you to feel full with smaller portions.
4. Whilst eating allow your brain, your sight, your smell and your taste sensations really lap up the experience of food enjoyment. Spend some time thinking about the colours the smells and the tastes of all the food items on the plate before you.
5. Finally, don’t rush the meal, eat your food slowly appreciating the full smell and taste of every mouthful – basically just remember to savour the flavour. If you’re trying to lose weight, then you must really spend some time truly enjoying the smells and flavours!

Even when dieting, it’s good to have a treat now and then, so have a little tasty treat now and again. If you’re sticking to this diet and are losing weight then you deserve a treat once in a while!

Exercise

Now we’ve looked at what to eat, and How to eat, and so finally we come to Exercise – the word everyone hates when it comes to weight loss. Well, if you want to lose weight you are going to have to commit yourself to doing more exercise than you’re doing now – that’s why you’re overweight - you’ve not been burning off the calories that you’ve taken in as food.
Now I’m not going to advocate that you join a gym or that you push yourself to physical extremes to get that weight. My way of helping people is to keep it simple and keep it easy so then there’s more chance that people will follow the advice given.

The Slim Over-Eaters

Now before I get into the exercise part of this Fat Farewell Plan, just let me tell you about two patients of mine. They are both very slim and active people, yet they consume 5,000 calories a day, every day of the week!! How can that be so? Well one is Milkman, and the other is a Postman! Have you found the answer to their slimness – Yes; they walk everyday, in the course of their jobs. Come rain or shine they are out walking every single day, and because of their daily walking they can eat their way through 5,000 calories every day and still remain slim and also very fit!!
The answer to your weight loss problem lies on your own doorstep – the Postman and the Milkman, and probably your paperboy as well!!
So to lose weight you must increase your calorie output (walk) and decrease your calorie intake (diet). So eat less food and do more exercise; more aptly described as

Diet and Do It (exercise)!

Exercising before a meal can actually make you feel less hungry!
Exercising will make you feel physically fitter and mentally more alert, positive and more determined in your whole approach to life.
Increasing your exercise activities can raise your metabolic rate so that your body can actually burn off more calories even whilst you’re resting – what a great investment that is!

THE FAT FAREWELL EXERCISE PLAN:

To achieve effective weight loss whilst following this weight loss plan you MUST:

1. Exercise every day – come rain or shine!
2. Exercise for a minimum of 30 minutes everyday!

I’m not asking to join a gym. I’m not asking you to buy expensive exercise gear.
All I’m asking you to do is to commit 30 minutes of your time, in every single day, to walking – yes; only walking. Remember the Milkman and Postman.
Now 30 minutes seems a long time to do continuous, non-stop exercise, every day.
So … DO THE WALK! 15 OUT AND 15 BACK!
So let me tell you what I want you do. I want you to start walking out from your home or your office, slowly at first, for a period of 15 minutes. You must not stop at all during that 15 minutes, and the only time you stop is when you turn around to walk back to base, non-stop for that last 15minutes back!
If you’re unfit, that walk will be a slow casual walk, without stopping. As you start to lose weight and become fitter, your speed will gradually increase, and you’ll be able to cover a further distance in those 30 minutes. In fact, when you start note how far you get on your early walks and then see how mush further you get to cover as your speed increases.
As your fitness and confidence improves you could try doing a slow jog, between one lamppost and another. That slow jog could develop into a slightly quicker jog. Then the day will come when you can do 30 minutes of non-stop jogging.
How many of you know Charlie Walduck, the super slimmer from ITV’s This Morning programme?
Charlie weighed 44st when he asked me to help him lose weight. At the start he could walk more than 5yds, but I took him for some short slow walks, at first, and he gradually got better, fitter and slimmer. With this ‘DO THE WALK!’ he progressed so well that he lost 20stones in 12 months (a UK record!), and then a further 10 stones. He’s now lost 30stones, has ran the London Marathon, and is running in the New York Marathon in November. He frequently runs half-marathons nowadays. So if you want to lose weight, think of ‘Super Slimmer’ Charlie – he did this by starting on his long journey of 30stone weight loss by ‘DOING THE WALK’.
Good Luck – You can do it!

FINAL TIPS

• Weigh your self only once each week
• Weigh your self on the same day and at the same of day each week – preferably in the morning after you’ve moved your bowels!
• Try to wear the same clothes or no clothes when you weigh yourself.
• Make sure the scales are always in the same position on the floor each week.
• Many women retain a lot of fluid in the week prior to their period, but this comes off once the period starts.