Awesome pool session!

Had some aqua presentations today in class. Was everything from rehab, crossfit to fire fighter squad training! Was a fair bit of sprinting and games - alot of fun!

Don't just go swimming and do lap after lap.. Mix it up a little bit! Do some different strokes and do some sprints etc :) Make it fun!

ENJOY!

Body Combat

Last thursday I did Body Combat! It's sooo much fun!! Last time I did it was probably 1,5 years ago. Felt so good to do it again! ..Jumping around to the music, doing some boxing moves, and some kicks.. Fun, fun, fun!!

In Body Combat you use alot of power and energy. It's a mixture of karate, boxing and muy thai.
Body Combat makes you stronger and it's also really good for your fitness!

Try it out!

Circuit training

So now I havn't been writing anything for a while... I suck!! Havn't really had the time.. Feels like I'm not doing alot during the days. but apparently I do!!
So anyway, last wednesday I did some circuit training.

Circuits are one of the best ways to burn quickly. You work at an intense level the whole time, and are able to do so due to light/no weights and different exercises.
On wednesday there was three stations: step ups, boxing with dumbbells, bike and then some push ups and crunches inbetween. We did about 9 laps I think (not really sure), and did some different variations at each station every third lap.

This was my first hard session after my 10 week flu! I got EXTREMELY exhausted!! So when I got home I ate a HUGE lunch and then I slept for three whole hours!! I planned to take a 30 minute nanna nap - but no.. slept a bit longer than that!

Even though it was hard, it was really fun! And in the afternoon I felt fine, so that gave me the all clear to start training properly again! Woop woop!

I think all of you should do circuits (20 - 30 minutes is actually enough). You get a really good exercise, which really makes you burn fat quickly! And best of all: IT'S FUN!!

ENJOY!

Tattoo time!

So today my room mate finished off a tattoo she started in Febraury this year. She's been a little bit afraid to go back to Mooloolaba Ink, but last week she's suddenly decided to finish her first butterfly on the side of her hip :)
Afterwards she said that if she knew that the shading and colouring would hurt so little compared to the outlining she wouldn't had waited as long as she did!
Underneith is her result!! :)

Now I feel that I want to do some more tattooes aswell! (Mum, please don't fall off the chair!)

I have a few ideas.. The back of my neck and my other side (hips to ribs).. Have an idea about how it's going to look, but I am not a 100 % sure yet, so I'll wait for a little longer. :)

Underneith is a photo of the one and only tattoo I have at the moment anyway!

New to the gym environment?

When you're new to a gym it can be a bit scary and it's hard to know what exercises to do. And it can be espacially hard to be in a gym environment when you havn't trained for a while and you see all the other people around.

It is very important to get a program and a exercise rutine that suits your needs. Therefore, when you start at a new gym, make sure they give a program to follow.
If you do different exercises whitout being thought them first, the risk of injury increases immediately.
If you for example are in wrong posture and are lifting something you can easily blow a disc.
Many people think that, the heavyer weights you lift, the better it is, BUT if you don't have the right technique a injury WILL occur.
And then, there are many people who have no idea how to use equipment and make up the rules as they go along. Not understanding the basics of strength training may mean workouts are ineffective or potentially damaging. 

Learning strength training starts with understanding why strength training is beneficial.
Strength training builds bone density and helps prevent muscle loss. After the age of 25, three to five percent of muscle mass is lost every decade.
Strength training twice a week in addition to cardiovascular workouts can help offset muscle and bone loss associated with aging.

Exercise is important! But before you go in to the gym and start lifting, make sure you get a safe and effective program from a personal trainer. And change your program every 4 - 6 weeks to make your program more effective!

ENJOY!

What a beautiful day!

Yesterday I pretty much did nothing at all! Soooo amazing!
Went to some friend's place at Alex Headlands, and we were realxing at their pool for ages. We played some cards (I won most of the time!!) and later on during the day we went for a walk along the beach. Feels amazing to have days off when I don't have to do anything at all!

Boost Juice

It's a hot day at the beach.. And the water isn't really cooling me down.. What's better than a Boost Juice??!

My favorites are All Berry Bang and the Gym Junkie!! ..And the Breakie to GoGo is amazing!!
Today I had a Berry Berry Light though. Trying to keep the caloroies down abit now for summer, so that one is the best choice. :)
Too bad that the other ones I like have so many calories.. Aaah they're sooooo gooooood though!!

So what Boost Juices are best?
Time to do a bit of research I guess ;)

1. Skinny Minnie Melon - 195 Cal
2. Lemon Crush - 221 Cal
3. Berry Berry Light - 222 Cal
3. Watermelon Crush - 222 Cal
5. Mini Me Mango - 241 Cal
6. Tropical Crush - 294 Cal
7. Berry Crush - 306 Cal
8. Mango Tango Crush - 319 Cal
9. All Berry Bang - 348 Cal
10. Strawberry Squeeze - 410 Cal
11. Tropical Storm - 423 Cal
12. Passion Mango - 429 Cal
13. King William Chocolate - 432 Cal
14. Janine's Favourite - 435 Cal
15. Mango Magic - 442 Cal
16. Banana Buzz - 455 Cal
16. Gym Junkie - 455 Cal
18. Energy Lift - 460 Cal
19. Raspberry Ripe - 462 Cal
20. Green Tea Mango Mantra - 475 Cal
21. Breakie to GoGo - 564 Cal!! Why do you taste soooo good??!


Even though All Berry Bang, Gym Junkie and Breakie to GoGo have alot of calories, I'm going to drink them ones in a while anyway! :)

ENJOY!

Morning walk

I just came back home from a nice morning walk on the beach. I love to go for long walks. It gives me time for myself and gives me time to reflect about my life.

I would recommend everyone to at least take 30 minutes a day to spend time with themselves and their own mind. It's really hard to get that relaxing time alone when you have alot to do at work and alot to do at home. But when you have alot on your mind, that's when it's most important to take a small break and calm yourself down.

I love morning beach walks. There is probably no better way for me to start the day. I love to walk along the beach and look at the waves, the surfers and the dogs running around.

I really enjoy living on the Sunshine Coast days like this. In Sweden most beaches are maybe a few 100 meters, or not even! Here you can walk kilometer after kilometer.

I am so happy that I ended up moving to Australia. The weather is wonderful and I love the lifestyle here. But I'm not sure this is where I want to stay the rest of my life.

There's so many things I want to do in my life, and so many things I want to see. I have already been travelling a fair bit, but there's always more to see!

After my graduation in december I will go to Asia for nearly 2 months.There's probably no other time I will be able to go for such a long trip. When I come back in Febraury it's just going to be work, work, work. So I feel that I really need to take this opportunity and travel now after graduation.

I have always, until now, planned what I wanted to do in my life. But now I don't know what will happen. It is probably good that way. I can't plan my life anyway. Suddenly things happen and your whole life can change.

I can take my dad as an example. He's 55 years old and has lived in Sweden in his whole life. He came over to Australia for xmas and new years.

The company he works for in Sweden, also exists here in Australia. When he arrived here just before xmas he told me he was going to apply for a job in Perth... And he got the job! So now he's been living in Perth since April. And my mum is moving down in a few days! 

They sold the boast, the house etc etc.. They left their life in Sweden to live in the land downunder!

So there is no point to try to plan everything. It's most likely not going to end up the way you planned it anyway!

Take time to yourself and listen to your mind. Do what you want to do in life, and try to not plan to much a head. Take changes, and enjoy what life gives you. :)

ENJOY!

Green tea has benefits for your skin

A report published online on April 27, 2011 in the Journal of Nutrition describes protective benefits for green tea polyphenols against ultraviolet light-induced skin damage, and also an ability to improve elasticity, density and other skin properties.

At the University of Witten-Herdecke and Heinrich Heine University in Germany some research was done, and 60 women with light to normal ultraviolet sensitivity received a green tea beverage containing 1,402 milligrams per liter total catechins or a control beverage daily for twelve weeks.

Before the treatment period and at six and twelve weeks, participants received a dose of irradiation to the skin from a solar simulator. Reddening, elasticity, roughness, scaling, density and water homeostasis were evaluated at these time points and blood samples were analyzed for flavonoids and other variables.




Ultraviolet-induced reddening of the skin was reduced by 16 percent after six weeks and 25 percent at 12 weeks compared to pretreatment responses among those who received green tea, indicating increased photoprotection.
Skin elasticity, density, hydration, blood flow and oxygen saturation increased in those who received green tea, while roughness, volume and scaling declined.

A decrease in scaling and volume and an increase in hydration were also observed in the control group; however, the degree of improvement was significantly less than that experienced by women who received green tea.

"The mechanisms underlying photoprotective effects of flavonoids in humans have not been elucidated; however, they are efficient antioxidants contributing to photoprotection in plants."
"We demonstrated that ingestion of green tea catechins improved skin hydration, transepidermal water loss, density, and elasticity," they observe. "These observed skin changes were probably an outcome associated with long-term consumption of green tea polyphenols and not likely a transitory response."

My favorite tea is without a doubt the south african red tea, Roobidos, and I also like the traditional black teas like English Breakfast and Earl Grey.

Guess I need to start drinking more green tea, and hopefully my skin will look amazing in a few weeks! You should try it as well! Let me know how you go!

ENJOY!

Extreme Makeover "Weight Loss Edition" Vs. Biggest Loser

Extreme Makeover and Biggest Loser are two weight loss programs. They are very different though. I don't know if you have followed the programs on TV.
I watched this years season of Biggest Loser anyway, and yesterday I saw Extreme Makeover for the first time!
So when it comes to Biggest Loser, there's 16 people and 4 trainers. They have a whole team behind them with doctors, dietician etc etc etc.. With the help of a big professional team it's easy for the participans to lose weight. When they come out from the Biggest Loser camp though, they don't have the same support, and most of them start to gain weight again.
In the show Extreme Makeover they train a client for A WHOLE YEAR!! By doing this they help the client for real. The client get's into a new rutine and learn to stick with it.
As you all probably know, weight loss and health is about creating a new rutine that you can stick with.
Sure, Biggest Loser is good to motivate people to start training, but the thing is: they make it look so easy. In real life, when you have to work, have family, other commitments, you can't train for six hours a day everyday. It's just not realistic!
I am not saying that Biggest Loser is a bad show as such, but it gives people the wrong idea about how you should loose weight. Losing that much weight that quick isn't good for your body. But saying that if you have a good medical team, dieticians and trainers with you for 24 hours/day go for it. But lets face it, who has??!

Congratulations to Emma who won Biggest Loser 2011!

Coffee increases protection against Alzheimer's

A yet unidentified component of coffee interacts with the beverage's caffeine, which could be a surprising reason why daily coffee intake protects against Alzheimer's disease.
A new Alzheimer's mouse study by researchers at the University of South Florida found that this interaction boosts blood levels of a critical growth factor that seems to fight off the Alzheimer's disease process.

But keep in mind that even though there is some benefits with coffee there's also negative aspects.
I'd say if you drink 1 - 2 cups of coffee you're fine, but when you drink 3 + cups/day the cons are more than the pros.

Enjoy todays coffee!

Something for the coffee lovers!

Caffeine could help fight
skin cancers

Caffeine could be a useful addition to sunscreens since it both absorbs ultraviolet light and protects against skin cancer, say scientists.A new study has shown how the coffee stimulant acts at the molecular level to prevent sunlight triggering tumour development in the skin.The findings suggest that caffeine in creams or lotions could help prevent sun-induced skin cancer.
Previous studies had already shown that coffee and tea consumption reduced the risk of less serious, non-melanoma, skin cancers caused by exposure to ultraviolet rays.

Muscle spasm!!

After my pilates session I decided to work my abs a little bit more!

My favorite ab exercise is pretty much a chin up. I do a chin up and stay up, then I bring my legs up 5 times, before I slowly lower myself down. There is NO OTHER exercise that gets my abs that much!

I lowered myself down one last time.. Walked a few steps.. And suddenly: MUSCLE SPASM!! My neck was cramping like crazy!
I had no idea what to do!
I am so glad that John, the gym manager, was there. He's a massage therapist plus pretty much everything... And he gave me a 30 min free massage :) Painful at first, but okay afterwards.

I think I was tensing my neck muscles when I did the chin ups and the lowering, and they just couldn't take all that pressure. Ofcourse they could't.. Need to focus on keeping my neck relaxed next time :)

Pilates

I went to the gym earlier today and did some pilates. Love it!
Pilates is probably one of the most underrated things to do in a gym. Many people seam to think pilates is for weak girls that are only looking for flexibility.
WRONG! WRONG! WRONG!

Pilates is actually super hard!
You use your whole body, and even though it's slow movements you get alot of neural messages through the body which makes you fatigue really quicky. And wooow how sweaty you get if your doing it right!! In the end I was shaking like a leaf!

So what exercises did I do?
I started of with an exercise which stretches the hamstring, and using adducturs to come back to the starting position. I went lower down than the girl on the picture to the right though, but used a stick for balance.

I did a superset with step ups on the trapeze table. I was holding on to the bars on the sida and had one foot on the table and the other foot on a connected bar below. Benefits of the exercise are flexibility, shoulder stability and strength in quads, gastoc, glutes, lats, lower traps and ofcourse core!
My quads were buring!

Superset: 2 x (2x5 extensions on reformer + 2x5 step ups on trapeze table)

After that I did a exersice for my adductur's and some more and shoulder stability.

Slide 2x5







"The gun" 3x5
That's the starting position . From there I brought my body back until my whole body was in a straight line.

The history behind pilates

Joseph Hubertus Pilates was born in the Germany in 1880. In 1912, Joseph travelled to England, some say to tour with a circus and others, to pursue a boxing career. In 1914, WW1 broke out and Joseph was interned in a POW camp in Lancaster. It was here that he began to develop his own exercise regime which he called 'Contrology'.

Inspired by the springs and pulleys of the hospital beds he began rehabilitating the sick and infirm.

Pilates and his wife began teaching in New York in 1926 at a gym and by the 1930's they had quite a diverse client base including famous people such as Vivien Leigh, Sir Laurence Olivier and Katherine Hepburn. Joseph Pilates’ skill of working with and healing injured clients became widely known and when American ballet movement began to grow ever more popular, so did he. Dancers and choreographers would go to "Uncle Joe" to "be fixed". It was among these dancers that the first generation of ‘Pilates’ teachers emerged.

What has become known simply as 'Pilates' is now an exercise regime that is recognized and practiced worldwide, with a count of more than 12 million practitioners.



MyFitnessPal

Lose Weight with MyFitnessPal.com — for FREE!

Losing weight isn't easy. But with a membership to MyFitnessPal.com, you'll get the tools you need to successfully take weight off - and keep it off. And best of all, everything on the site is 100% FREE.

Study after study has confirmed the benefits of keeping track of the food you eat and the activity you do. It's simple - the more consistently you track your food intake, the more likely you are to lose weight. That's why every successful weight management program suggests that you keep a food diary and/or an activity log. But recording everything you eat without the right tools can be tedious at best, or simply impossible at worst.

At MyFitnessPal.com, the focus is on making sure you can log your meals as quickly and easily as possible. Because the easier it is for you, the more likely you are to stay on track, and the more likely you are to succeed in your weight loss goals.

This site is amazing! Join today and add me (leliason) as a friend to see my food and exercise diary!

ENJOY!

5 Myths about weight loss, nutrition and diet

Myth #1: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate may increase your risk for developing gallstones. Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing ½ kilo a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing:

• type 2 diabetes
• heart disease
• high blood pressure

Myth #2: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel:

• nauseous
• tired
• weak

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Myth #3: Starches are fattening and should be limited when trying to lose weight

Fact: Many foods high in starch, are low in fat and calories such as:

• bread
• rice
• cereals
• beans
• fruits
• vegetables

They become high in fat and calories when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: The Dietary Guidelines for Americans recommends eating 6 to 11 servings of carbs a day, but I would say 5, and more if your an active person.
Pay attention to your serving sizes—one serving is equal to 1 slice of bread, 40 grams of cereal, or ½ cup of rice.

Try to avoid high-fat toppings and choose whole grains, like:

• whole wheat bread
• brown rice
• oatmeal
• bran cereal

Choose other starchy foods that are high in dietary fiber too, like beans, peas, and vegetables.

Myth #4: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth #5: Natural or herbal weight loss products are safe and effective.

Fact: A weight loss product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.
Tip: Talk with your health care provider before using any weight loss product. Some natural or herbal weight loss products can be harmful.

10 Super foods!

Kristin Koch
Mclatchy-Tribune News Service.

Eggs
Whether you like them fried, scrambled, hard-boiled or served as an omelet, eggs are the gold standard for protein. They also happen to be a great source of folate, iron and choline.



Sweet Potatoes
What it's got: Sweet potatoes are full of nutritious fiber, vitamin B6, potassium, vitamin C and iron, as well as copper and beta-carotene.
Sure, other foods offer many of the same nutrients, but we're singling out sweet potatoes for their beta-carotene - an antioxidant that your body converts to vitamin A. And as you may know, vitamin A plays an important role for eyes, bones and skin. Sweet potatoes are also a great way to meet your iron quota. Not only do these orange spuds contain iron, but they also have copper - a mineral that helps your body absorb iron. So swap in sweet potatoes for your usual sides; they're great mashed, baked or as French fries!!

Nuts
What they've got: This crunchy (and convenient) snack is full of healthy fats, protein, fiber and a variety of vitamins and minerals.
A quarter cup of almonds contains 98 milligrams of magnesium, so keep a stash in your purse for a convenient power snack on the go.
Cravings control: If you feel like a bottomless pit, try noshing on shelled pistachios. They take longer to eat, giving your body more time to register that it's full.

Beans and Lentils

If you're not a big meat eater, beans and lentils are great sources of protein and iron, as well as folate, fiber and calcium. And beans are also bursting with zinc.
Beans boast a bunch of minerals found in animal products, so they're a great option for vegetarian and vegans. Beans are also rich in zinc.
Beans bother your stomach? Other great sources of zinc include meat, chicken, milk, fortified cereals, cashews, peas, crab and oysters.

Lean Meat
What it's got: Protein, iron and B vitamins.
It's good for muscle, skin, nails, hormones, organs etc.


Orange Juice
Down a glass in the morning to fill up on folate, potassium and, of course, vitamin C.
It's really annoying that I'm allergic to oranges (all citrus fruits). I might eat a tiny bit of a citrus fruit maximum ones a year, to see if I'm still allergic (I'm still hopeing that I'll grow out of my allergy). But for everyone else I say, enjoy! It tastes so good, right??

The potassium in oranges is important for keeping your muscle function, metabolism and overall health in check.
You can also get your vitamin C from broccoli, tomatoes, strawberries, red peppers and a variety of citrus fruits, including mangoes, which are packed with more than 20 different vitamins and minerals.


Yogurt
Plain yogurt actually contains more calcium than milk.
Plus, it's got essential bone-building nutrients, including protein, B vitamins and zinc.
Calcium is essential for keeping your bones and teeth healthy.

Oatmeal
Oats are filled with fiber, protein and vitamin B6.
Start your morning off right with a nice big bowl of oatmeal. Whole grains are great for keeping your energy levels up.

Leafy Greens
Leafy greans are full of antioxidants and nutrients, dark-green veggies - including spinach, asparagus, broccoli and kale - should really be on everyone's plates.
In addition they also have calcium, potassium, fiber and folate and vitamin A.

Salmon
This oily fish is an excellent source of omega-3 fatty acids and protein.
Worried about seafood? Salmon's low in mercury :)

Foods that make you happy, but won't make you gain weight!

Hollis Templeton
Mclatchy-Tribune News Service.

Bad day? Fight the blues without blowing your diet by picking foods that boost happy brain chemicals while helping you stay slim!

When you're in a funk, your first instinct isn't to whip up a bowl of lentil soup or pour yourself a glass of milk. But compounds in these foods may help ward off depression, fight fatigue, and reduce anxiety by increasing levels of mood-boosting brain chemicals such as serotonin and dopamine

Traditional comfort foods, like those loaded with sugar, saturated fat, alcohol, and caffeine, on the other hand, can actually amplify edginess - not to mention blow your diet!!To perk up without packing on the pounds, pick one of these nine healthy eats next time you're feeling down.

Popcorn
The mood booster: Tryptophan

When the amino acid (ryptophan) is consumed with carbohydrates instead of protein, it's more effective in aiding the body's production of serotonin, a tranquility-inducing brain chemical. A study published in the journal Acta Psychiatrica Scandinavia found that foods containing tryptophan, like mustard greens, pumpkin seeds and bananas, offer mood-elevating effects. Tryptophan levels are often low in people suffering from depression, although researchers are unclear as to whether the relationship is a cause or a consequence of the condition.

Walnuts
The mood booster: Alpha-linolenic acid

While EPA and DHA, two omega-3 fatty acids found in salmon, tuna, and fish oil supplements, have been touted to help depression sufferers beat the blues, a new study of 55,000 women published in the American Journal of Clinical Nutrition suggests that alpha-linolenic acid (ALA), an omega-3 fatty acid in plant foods like walnuts, soybeans, and flaxseed, is the real star in alleviating depression symptoms. In the 10-year study, Harvard University researchers found that the risk of depression was lower among women who consumed more ALA, a compound previously thought to have few health benefits.

Cottage Cheese
The mood booster: Tyrosine

Low-fat sources of protein, like egg whites and low-fat cottage cheese, are packed with tyrosine, an amino acid that aids the brain's production of norepinephrine and dopamine, two chemicals that influence motivation and reaction time. Early studies showed that tyrosine could be used to alleviate symptoms of depression, as it is an essential building block for the mood-regulating brain chemicals norepinephrine, dopamine and serotonin. Enjoy half a cup for only 90 calories and stock up on 14 g of filling protein.

Sunflower Seeds
The mood booster: Selenium

A Nutritional Neuroscience review of five studies on selenium and depression linked deficiencies in the mineral to poorer mood. Another study published in the Journal of Maternal-Fetal and Neonatal Medicine suggests that selenium can help prevent postpartum depression. When 44 postpartum women received 100 mcg of selenium daily, they scored lower on a postnatal depression scale. While Brazil nuts offer the biggest dose of selenium - a half-ounce serving packs 272 mcg - sunflower seeds are a lower-calorie snack option. A quarter cup of roasted seeds in their shells has about 70 calories and delivers 30 percent of the daily recommended value of selenium, while a single Brazil nut packs around 30 calories.

Lentils
The mood booster: Folate
Skip the mac and cheese and make a hearty bowl of soup your new favorite comfort food. A study published in the Journal of Nutrition found that of the 2,682 middle-age Finnish men in the study, those whose diets contained the least folate were 67 percent more likely to suffer from depression. Research suggests that low levels of the B vitamin impair the metabolism of neurotransmitters, leaving your brain short on serotonin and dopamine. Get your folate fix with a cup of lentils, which contains 230 calories and provides 70 percent of your daily folate and 63 percent of your daily fiber.

Avocado
The mood booster: Oleic acid

Healthy fats, like those found in olive oil and avocados, don't just keep belly fat at bay. They can also ward off a bad mood. Oleic acid, a monounsaturated omega-9 fatty acid, increases the feel-good chemical serotonin in the brain, keeping you calm. In a study published in the Archives of General Psychiatry, researchers at the University of Nivarra in Spain found that people who consumed a Mediterranean diet rich in fruits, nuts, fish and olive oil were 30 percent less likely to become depressed.

Citrus Fruit
The mood booster: Vitamin C

For only 60 calories a pop, it's easy to get nearly 100 percent of your daily recommended vitamin C in one place. Skip your orange and you might end up feeling bitter. In a study conducted by doctors at Jewish General Hospital in Montreal and published in the journal Nutrition, researchers found that when vitamin C-deficient hospital patients were supplemented with 500 mg of vitamin C twice daily for 1 week they experienced a 34 percent reduction in mood disturbance. Even the smell of citrus can put you in a better state of mind. When participants in an Ohio State University study smelled lemons, they reported greater improvements in mood and had higher levels of norepinephrine compared with when they sniffed lavender or unscented water.

Low-Fat Milk
The mood boosters: Vitamin D, calcium, whey protein

While research has linked deficiencies in vitamin D and calcium - two essential nutrients found in milk and fortified juices - to mood disorders, like depression, seasonal affective disorder, and PMS, a lesser-studied compound in dairy products can help you keep your cool in high-stress situations. An American Journal of Clinical Nutrition study found that alpha-lactalbumin, a component of whey protein, improves cognitive performance in stress-prone individuals by increasing levels of tryptophan and serotonin in the brain.

Bananas
The mood booster: Magnesium
This portable treat makes a great 100-calorie snack when you're craving something sweet. Bananas are a good source of magnesium, a mineral that helps the brain deal with stress and may help boost mood, too. In a study of 5,700 adults published in the Australian and New Zealand Journal of Psychiatry, researchers linked higher levels of anxiety and depression to study participants with lower magnesium intake. Bananas are also packed with potassium, which helps boost alertness, tryptophan, an amino acid that aids the body in producing mood-boosting serotonin and mood-stabilizing vitamin B6.

So try for the next few weeks to limit alcohol, caffeine, sugar and saturated fat! Don't change your habbits rapidly, but take small steps in the right direction! :)

ENJOY!

15 Exercise Tips

Daniel Hoy
The Herald Sun's ExtraWell

1. Buy some scales. If you have a lot of weight to lose, buy a set of scales. Some trainers advise you not to use scales, but if used properly they can be a valuable tool. They help give you a starting point and can keep you motivated. If you decide to use them, make sure you weigh yourself at the same time every day.

2. Start an exercise diary. Plan your week, preferably one day off out of seven. The rest of the week you should alternate between cardio and weight bearing exercise.

3. Push ups rock. In order to lose weight you need to build lean muscle, the more lean muscle the quicker your metabolism. Push ups are a great way to build strength and muscle. Do as many as you can, then mark down the number, that is your goal for the next day.

4. Move quicker. By adding some speed session to your cardio you’ll burn more energy. This does not just mean running, if you walk add some hard walking to your nightly strolls. See our interval training program here

5. Find something you love. Go back to a childhood sport you enjoyed, join a basketball, or netball team. Then at least one night a week your exercise is taken care of, and it’s fun.


6. Buy a pedometer. It's a great way to motivate yourself to walk more. You'll find yourself keeping an eye on how many steps you have taken that day. If you give yourself a target, such as 10,000, you'll find yourself trying to find ways to reach that number. Parking at a train station farther down the line and walking to your stop is a good way to get in a few extra steps.

7. Join an exercise group. Exercising in a group has several benefits. You surround yourself with like-minded people and the topic of conversation will revolve around weight loss and exercise. Being in a group trying to lose weight motivates you. It's easy to give up an exercise program if you're doing it on your own - in a group you're letting others down, not only yourself.

8. Stay motivated. Picking the right form of exercise and starting slowly is the way to keep your motivation high. Setting goals and writing them down will help keep you on the straight and narrow. You are more likely to be successful if you have something to aim for.

9. Get the family involved. Working out as a family unit makes it fun, and helps you stay motivated. Remember running around with the kids after work counts, it’s all burning energy.

10. Take the stairs. Take the stairs when you would normally use the lift. It all adds up.

11. Start a walking group.
In your lunch hour at work catch up with a few workmates and head out for a walk, maybe even try a walking meeting instead of sitting around in the office for half an hour.

12. Pick an event. It’s easier to motivate yourself to train if you set a goal. Choose a fun run, swim or bike ride and start training.

13. Plan an active holiday. Head to the snow with the kids, or enjoy a weekend hiking, or hire some bikes and go for a bike ride. Making exercise fun and part of your everyday life means it seems like less of a chore.

14. Walk more. On any drive less than ten minutes, if practical, walk or ride your bike. You’ll save on petrol and get some exercise.

15. Take up swimming. Once a week head to your local pool and swim a few laps. It’s low impact on your body so it’s unlikely you’ll get injured, and it’s a great way to tone your upper body.