in this issue
	Chicken & Avocado Hot Bites Myth Explosion: Quit Smoking and Get Fat! Quick Info on Cholesterol The humble potato No Time:Are you using this as an excuse?

Myth Explosion: Quit Smoking and Get Fat!

One of the reasons why some people decide not to give up smoking, and sadly, the reason why some people take it up, is the effect smoking supposedly has on your weight-gain or loss. Yes it is true that smoking has been associated with an increase in metabolism-it is a drug!! However it is a dangerous, addictive drug and surely the tiny effect it has on your metabolism is outweighed by the HUGE risk of dying from lung cancer. Interestingly in regards to weight gain and loss, although smoking over 25 cigarettes a day can increase your metabolism by up to 10%, overall, smokers have been found to be FATTER than non-smokers!! Reasons quoted are: · Smokers will tend to be more unhealthy than non-smokers · Smokers are less likely to exercise-smoking makes it too hard · Smokers are less likely to be active because smoking does not make you feel vital and energetic-especially in the morning Research shows that most smokers are less likely to eat a healthy diet and often they will forgo the time it takes to eat a snack or meal to make time for a cigarette. Consequently, smokers tend to eat less food Without dispute, the best and easiest way to give up smoking is to replace it with another habit. Unfortunately, quitting has been associated with weight gain if you replace your cigarette habit with a lolly or snack food habit. EASY! Replace smoking with the habit of exercise! Nothing tough or painful and start short-very short! A 5 min walk instead of a cigarette and aim to build it up slowly and easily. Before you realise, you will be fitter, you will be healthier and your body will be more tight and toned. You will feel better in the morning, you breath will be worth being near again and your fingernails, hair and skin will take on a much younger, fresher look. Scary statistic: Of the people who die from lung cancer, 95% of them smoke!!

Quick Info on Cholesterol

· 80% of your cholesterol levels are actually produced in the liver of your own body : HDL cholesterol is good stuff and you want it in your body. It is the LDL cholesterol levels that you want to reduce · Animal fat could increase your LDL cholesterol levels, aim to cut down on animal fats : Eggs and prawns can be high in cholesterol, however if you eat cholesterol your body will compensate by producing less. Just keep your saturated fat levels down · · Cardio and strength training exercises will help to reduce your "bad" cholesterol levels : Fat around your middle is dangerous. As you lose it your bad cholesterol levels (LDL's) will come down and your good ones (HDL's) will go up The key to good cholesterol levels is a diet low in animal fat and a life full of activity

The humble potato

The potato is an excellent source of carbohydrate and it supplies about 20% of our vitamin B2-thiamin intake as well as being an excellent source of vitamin C and folic acid. And with the skin on, a potato will give you 2 grams of fibre. WOW what a veggie! The only problem is we usually fry it, bake it or cook it with so much extra fat, sauce and topping that we don't get to appreciate the real flavour. Try microwaving a potato in its jacket; scrubbed potatoes are best. Pierce the skin with a fork several times, pop 4-6 small potatoes in a plastic freezer bag and microwave it on high for 6-8 minutes or until soft. Split your potatoes open and add a topping of your choice. Try baked beans or spaghetti, tuna and low fat cheese, a small tin of veggie soup, low fat yogurt instead of sour cream or add last night's leftovers. Potato fat grams: Cooked potato- 0 fat grams Baked potato- 3-5 fat grams Oven fries-8 fat grams per 100 grams Thick cut fries, shallow fried in oil- 10 fat grams per 100 grams Hash browns-12 grams each 50-gram packet of potato crisps-16 grams of fat 1/2 a cup of potato salad made with mayonnaise-18 fat grams Commercial hot chips- 21 fat grams per 100 grams Potato cakes/scallops-21.5 fat grams

No Time:Are you using this as an excuse?

The number one excuse that we come up with for not exercising or not looking after our health is "I DON"T HAVE TIME!!" Time management is said to be the super secret of the super successful. Being in control of your time differentiates between "Making things happen" and "Wishing things would happen". The following 9 easy steps come directly from super successful people who have control of their time and their lives and never use time, or the lack of it, as an excuse for not getting or having exactly what they want. 1.Create a "To Do List" for the following day before you go to bed. Include your exercise time on the list 2. Prioritize each point as A, B or C importance. Make exercise an importance and always complete the A's before you start the B's and C's 3. Do 1 thing at a time. Flitting from one task to another wastes time and makes you lose focus on each task 4. Avoid interruptions. Get out of the house or take the phone off the hook and don't answer the door during your exercise time!! 5. Learn to say, "NO" if someone wants to cut into your exercise time!! 6. Set deadlines for achieving your goals. If you don't have a completion time you will tend to procrastinate. If you have a goal you will have something to focus on 7. Learn to delegate!! If someone can do it faster, better or easier than you, don't do it. Cleaning, ironing, washing the car are all great businesses for other people. Get someone else to do it and you will have more time for exercise. Go on-You deserve it!! 8. Don't procrastinate. The time you spend thinking about exercise could actually be spent doing it!! 9. Don't let exercise become urgent. Obesity, heart attack and illness are all very really threats if you don't exercise now. Find an activity you love and stick with it!! The best time management question" Is this the best use of my time right now?