Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Popular Diets Achieve Only Modest Long Term Weight loss! November 24, 2014

Filed under: Health,Nutrition — jax allen @ 8:00 am
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Found this article in Forbes Magazine. It gives a balanced overview of the popular fad diets and the eating trends that appear to have a healthy effect.

Popular Diets Achieve Only Modest Long-Term Weight Loss

Four of the most popular current weight loss diets produce at best only modest long-term benefits, a new study published in Circulation: Cardiovascular Quality and Outcomes shows. The study also found few significant differences across the four diets, offering little hope that any one diet can produce a serious dent in the obesity epidemic.

Mark Eisenberg and colleagues systematically searched the literature for studies evaluating the effects of the Atkins, South Beach, Zone, and Weight Watchers diets. They identified 12 randomized, controlled studies with follow-up of at least 1 year. Ten studies compared one of the diets with usual care. In these trials, Weight Watchers was the only diet to consistently outperform usual care in achieving weight loss, but this difference was modest at best, yielding a 1-year weight loss range of 3.5 to 6 kg with Weight Watchers compared with 0.8 to 5.4 kg with usual care. In the two head-to-head trials, Atkins and Zone resulted in a similar but modest weight loss. Longer-term data out to 2 years — available only for the Weight Watchers and Atkins diets– showed that some of the original weight loss was regained over time. Only one small trial studied the South Beach diet.

Some of the studies also looked at the effect of the diets on cardiovascular risk factors like cholesterol and blood pressure. Consistent with the weight loss findings, there were no large differences across the diets, and the impact of the diets on these risk factors was modest at best.

The authors note that the effects of these diets in real life may be even worse than in the “ideal conditions” of randomized, controlled trials. Observational studies suggest that the effect may be even smaller in real life and that the weight loss seen in the trials “overestimates that achieved by patients seen as part of everyday clinical practice.”

The findings also appear to be consistent with a previous study that looked at earlier popular diets, including Jenny Craig, LA Weight Loss, and again, Weight Watchers. The authors of the earlier study concluded that “with the exception of 1 trial of Weight Watchers, the evidence to support the use of major commercial and self-help weight loss programs is suboptimal.”

“Despite their popularity and important contributions to the multi-million dollar weight loss industry, we still do not know if these diets are effective to help people lose weight and decrease their risk factors for heart disease,” said Eisenberg, in a press release. “With such a small number of trials looking at each diet and their somewhat conflicting results, there is only modest evidence that using these diets is beneficial in the long-term.”

In an accompanying editorial, David Katz writes that one limitation of the study is the narrow range of diets examined by the authors, since three of them represent variations on the low-carbohydrate theme. Missing from the analysis is “the full expanse of competing dietary claims,” including ”low fat as well as low carbohydrate diets; vegan and vegetarian diets; low glycemic diets; Paleo diets; Mediterranean diets and diets incubated at the National Institutes of Health.”

But Katz argues passionately that the focus on individual diets or specific macronutrients is misguided and unhelpful. He proposes a simple formula — “wholesome foods in sensible combinations”– and states that traditional diets, despite superficial differences, “are more alike than different.” Blue Zone populations — a term for the world’s healthiest and longest-lived people — “range from vegans in California, to the quintessentially Mediterranean dieters of Crete, to the traditional Asian dieters of Okinawa,” writes Katz. “The diets all emphasize foods direct from nature, a variety of plants, and none of the hyper-­processed, willfully unsatiating junk that makes up so much of the typical American diet. They are all nutrient rich, high in fiber, and low glycemic. But they are not uniformly low or high in any given macronutrient. The emphasis is consistently on wholesome foods in sensible, time-­honored combinations — and the macronutrients fall within broad ranges.”

Eat Clean. Eat Simple. Stay Active


Menopause Monday November 17, 2014

6 Tips For Weight Loss At Menopause


Menopause and weight gain seem to go together for the majority of women, even those who have always been slim. Your hormones are one factor, but here are some useful tips to help lose those pounds.
October 24, 2014
From Wellsprings

Most women notice that along with menopause comes some unwanted weight, particularly on the stomach, hips and thighs. Unfortunately this is Nature’s way of making sure that your declining oestrogen levels are getting topped up by switching production to the fat cells.
No matter how much you exercise, or how healthily you eat, it is very hard to avoid putting on those extra pounds but there are some simple ways to manage your weight at menopause.

Hormone Balance
1. Get oestrogen dominance under control as oestrogen is produced in the fat cells you want to make sure that it is not being produced in excess. Rebalancing with bioidentical natural progesterone will help keep it under control, and as progesterone is also a diuretic that can help with that bloated stomach too.
Useful article:


2. Make sure you’re getting enough sleep because you burn calories when you sleep, so the less of it you get the more calories get stored in your body. Also, when tired we tend to go for a ‘quick fix’ of something comforting which is usually carbohydrate, fat and sugar none of which help lose us weight. These foods are high in calories but they affect your bloods sugar levels and then can leave you feeling tired, irritable, anxious and reaching for the next fix.
Useful article:

Control Your Blood Sugar
3. Some will find eating little and often as your body can cope better with several small meals throughout the day, not a couple of large ones. This is the best way of keeping your blood sugar levels stable and studies show that people who eat 4-5 meals or snacks a day are better able to control their appetite and weight. Stick to a Mediterranean style diet for healthy weight loss with fresh wholefoods, vegetables, fruit, salads, nuts, and seeds.
Useful article:

4. Drink plenty of water as often, though you think you are hungry, you might actually just be thirsty because the majority of us simply do not drink enough water. Your body needs fluid to perform many of its functions, but strangely enough if you drink too little you can actually end up with fluid retention as your body is holding on to whatever it can get to work efficiently. Your body does not need fluids that actually make it work harder, such as fizzy sugar laden drinks and alcohol, so stick to plain water wherever you can.

5. Reduce your alcohol intake as it can be a major obstacle when trying to lose weight. Although there are certain drinks, such as red wine, that have been some health benefits generally it is a good idea to really cut down. The problem is that alcohol upsets blood sugar levels, depletes nutrients, causes liver problems, aggravates the gut, lowers immunity and, if you’re trying to lose weight, it is not good news as it increases hunger and cravings for junk foods. We also know that your liver cannot metabolise fat while it deals with toxins like alcohol.

Get Your HEC in check ( Hinger. Energy. Cravings)
6. Understanding why you eat is crucial, as menopause certainly can be an absolute rollercoaster in terms of your emotions. If it is emotion, rather than physical hunger, that triggers your eating then it will really help you to tackle this in order to lose weight. The simplest method is to keep a food diary; noting down what you eat and why you are are eating it, for instance are you angry, sad, upset? You may find it simpler to talk this through with someone like a counsellor or a therapist who specialises in this area.

Eat Clean Train Smart. Feel Great



Are 3 Daily Meals So Bad? November 15, 2014

Filed under: Health,Nutrition — jax allen @ 8:30 am
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“Eat Small Meals Frequently To Keep Your Metabolism Boosted”


Have you been told to eat lots of smaller meals every few hours in order to “keep your metabolism boosted”? This advice is often practically useless unless you’re a 250-pound bodybuilder with mammoth amounts of muscle that demand constant energy.

Yes, eating gives your metabolism a mini boost while you’re digesting the food, but it’s the total amount of food on your plate that determines how much you boost your metabolism, NOT the number of meals.

Controlled studies have put this theory to the test and it’s been refuted over and over. The results showed that there is no difference in a metabolism boost when you compare a group who eats many small meals to a group which consumed fewer larger meals. 6 7 Another interesting study on obese men revealed that eating 6 meals per day led to less feelings of fullness compared to 3 meals. 8

Eat Clean. Train Smart. Feel Great


Scientific References


Can’t Lose Fat? – maybe You Need More Sleep! September 14, 2014

Filed under: Fitness,Health — jax allen @ 3:45 pm
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An interesting article for you that ties in with lots of studies about Fatloss…….

The facts on the effects of sleep on fat loss
Krista Boulding / Campbell River Courier-Islander
September 5, 2014 12:00 AM

What does sleep have to do with fat loss? Quite a bit actually.


The most obvious connection is that when we’re exhausted we make less healthy choices; we seek out sugar, caffeine, and fast food to fill the energy reservoir quickly. We don’t have the motivation to make healthy meals from scratch, go to the gym, or walk the dog. Our willpower and drive are greatly diminished and we can’t resist those temptations we normally say no to.

On a deeper level, there is a reason for this. Sleep deprivation completely messes with our hormones. The infamous stress hormone cortisol goes on the rise. And we all know what that means: high cortisol = more belly fat! Grehlin, the hormone in charge of our hunger signals, increases. And Leptin, the hormone that keeps us satiated, decreases. So that leaves us really hungry and never satisfied…oh boy! Another alarming result of sleep deprivation is an increase in insulin resistance. Insulin is the hormone in charge of keeping blood sugar levels in check, and it also manages our fat storage. If you have insulin resistance, you will not process dietary carbohydrates properly, blood sugar levels rise, and you lose the ability to effectively burn fat. Not only that, but your risk of developing Type 2 diabetes increases significantly!

Another interesting fact: if you forgo sleep to wake up at the crack of dawn for your regular 5:30 a.m. boot camp, or morning 5 km run, you may actually GAIN weight. Yeah, I know, that is how important sleep is! Despite all those calories you’re burning, if you’re in a sleep deficit, your body will not respond well. Exercising in the morning is wonderful, don’t get me wrong. But pressing snooze once in awhile and skipping your workout when you’ve had a rough night, can actually benefit your waistline.

Just an aside, for all the ladies going through menopause and gaining weight despite maintaining a healthy diet, focus on your sleep and reducing your stress levels and you will see results!


I always tell my clients, work on sleep FIRST. Aim for a minimum of seven hours per night. Get off the computer, shut the TV off, and go to bed! It won’t matter how much you exercise or how good your diet is, if you’re sleep deprived you will struggle with fat loss and you may even gain some. Sweet dreams!

Stay Active. Eat Well. Learn to Relax



385 Calories of Added Sugar Daily? July 5, 2014

Filed under: Fitness,Health,Nutrition — jax allen @ 12:29 pm
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Estimated figures show that our diet is FULL of added sugar.


And, on average, 385 calories per day come from added sugar.

That’s a TON of calories – but it’s only an AVERAGE – meaning some people may have a lot more than this number.

Now, in order to burn off those extra calories from all that added sugar, you would need to do LOT of exercise.
In fact, here is a list of how long it would take to burn off some of those added calories:

• You would have to WALK for AN HOUR AND A HALF in order to burn those calories

• You would have to play INTENSE BASKETBALL for at least an HOUR to burn those calories

• You would have to BIKE for THREE-QUARTERS OF AN HOUR to burn those calories

• You would have to JOG for THREE-QUARTERS OF A HOUR to burn those same calorie

Okay, in a nutshell here are some of the harmful effects of too much sugar:

• Cavities

• Becoming overweight or obese

• Heart disease

• Type 2 Diabetes (seen in young children more often today)

• Metabolic syndrome

• And others

What can you do to curb your added sugar?


Watch what you are eating…

Read food labels…

Use all-natural sweeteners, such as apple sauce or stevia, in baked goods or your coffee in the morning.

And eat more WHOLE FOOD sources, such as fruits, vegetables, lean proteins, fatty fish, and whole grains.

Rounding out your diet with the food choices above, may limit your intake of added sugar.

And this may reduce your risk for chronic diseases, becoming overweight or obese, and issues with blood pressure, cholesterol, or triglycerides.

Taking these steps NOW, may lead to a LONG, healthy, and reduced fat life.

Eat Clean Live Well. Feel Great



Cinnamon Cures Diabetes – NO WAY! June 29, 2014

Filed under: Nutrition — jax allen @ 7:52 pm
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The Kitchen Cupboard Remedy for Diabetes

another great article from my favourite website of the moment….


Dear Reader,

What if I told you that an all-natural spice found in apple pie — and probably sitting in your kitchen cabinet right now — could give you all of these benefits…

  • Better blood sugar control…
  • Better triglyceride (blood fat) levels…
  • Better LDL cholesterol levels…
  • Better total cholesterol levels…

Well, that’s exactly what you get with Cinnamon, the dried inner bark of a tree from Sri Lanka.

And it’s all down to cinnamon’s active compound, called Methyhydroxy Chalcone Polymer — or MHCP, for short — which boosts the activity of insulin by about 20 times, allows glucose to pass more easily from the bloodstream into the cells, and helps your body burn excess sugar levels in your bloodstream.

Proven In Scientific Studies…

Cinnamon’s incredible effects on blood sugar levels isn’t just wishful thinking. It’s been proven in scores of well-documented studies to help tame out-of-control blood sugar and help keep it in the safety zone.

For example, according to a study at the University of Hannover, Germany, and published in theEuropean Journal of Clinical Investigation, cinnamon was shown to have a powerful effect on elevated blood sugar levels.

In the placebo-controlled, double-blind study, researchers gave 79 patients either cinnamon or a placebo pill for four months. The results? Patients taking cinnamon experienced a 10.3% reduction in blood sugar levels while the placebo group only received a 2.4% reduction.

In another study published in The Journal of Diabetic Medicine, researchers tested cinnamon against popular diabetes drugs. They gave one group the drugs. The other group took only cinnamon. And the results were conclusive: The participants in the cinnamon group had much better blood sugar control than the drug-only group.

And in another study, Dr. Richard Anderson and colleagues at the Human Nutrition Research Center in Maryland, USA, performed a double-blind, placebo-controlled study on patients with blood sugar problems. They gave the patients either one, three, or six grams of cinnamon or an equal dose of a placebo and tested blood sugar levels at 0… 40… and 60-day intervals.

The results were interesting to say the least. In the placebo group, patients experienced zero or only very miniscule improvements in blood glucose levels, triglycerides, total cholesterol and LDL cholesterol levels.

Yet, the patients taking cinnamon had impressive improvements in blood glucose readings and had better triglyceride, total cholesterol and lower LDL (bad cholesterol) levels.

Long-Term, Spectacular Results…

What’s more, the researchers found that the longer the patients took cinnamon, the better their results.

Indeed, 60-day readings proved better than 40-day readings. All told, there have been more than 50 separate studies done on cinnamon’s effects on blood glucose levels. And in every case, patients got much better blood sugar control and cholesterol levels.

In addition, cinnamon works fast — in a matter of mere days or even hours! So it doesn’t just work better the longer you take it… it works almost from the very first dose!

So inspired were they by cinnamon’s unique healing qualities that two health pioneers teamed up to research the scientific proof for dozens of other natural blood sugar-busting remedies.

And what they discovered has now been turned into a single, 11 ingredient drug-free formulation which has been scientifically proven to be 3 times more effective than top-selling diabetes drugs in to ONE perfect drug-free solution… There’s a full report about this here.

A breakthrough that could change your life for ever…

Dr. Vern Cherewatenko and Ken Hampshire — two of the most knowledgeable experts on the planet when it comes to dealing with type 2 diabetes — set out to formulate the perfect blend of natural substances that would equip your body’s own ability to achieve perfect regulation of your blood sugar.

Dr. Vern Cherewatenko is pretty famous in the US. Not only is he a practising doctor at his own private clinic, his book The Diabetes Cure: A Natural Plan That Can Slow, Stop, Even Cure Type 2 Diabetesbecame an instant bestseller.

You see, Dr Vern completely understands what it’s like to be diabetic since he himself is a former type 2 diabetic. But, Dr Vern managed to rid himself of type 2 diabetes using the same secrets that he now shares with thousands of his patients who visit him at his clinic in Renton, Washington.

But as good as his book is, Dr. Vern never rests on his laurels…

That’s why, along with Ken Hampshire, he set out to look at all the latest cutting-edge research emanating from all the leading medical authorities on diabetes.

And what they came up with after years of research was a breakthrough new super formula designed to help patients to…

  • Control blood sugar…
  • Boost the action and release of insulin…
  • Help patients lose weight without restrictive diets…
  • Help improve blood pressure and lower “bad” cholesterol and triglycerides…
  • Fight the deadly and debilitating complications of diabetes…
  • And, above all, to do it naturally — free from drugs that can trigger other nasty side effects.

But here’s the game changer. It’s all very well designing a new formula and telling people that it should work for them in theory… but it’s quite another matter proving it in a rigorous, double-blind, placebo controlled clinical trial. 


I’m going to try supplementing with cinnamon for a few weeks and see what effect it has on my body fat.  Maybe you would like to join in too? Feed back your results here too….


Eat Clean    Live Well   Feel Great




Less Than 30 mins Activity In 28 Days! February 5, 2014

Filed under: Fitness,Health — jax allen @ 4:07 pm
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Less Than 30 mins activity in 28 days!


I truly believe we can do better.
Community fitness classes and cheap gyms haven’t made the impact hoped for.

A few days ago I saw a report about special Aqua sessions for those with very high BMI.

This morning I received the report below, and want to DO something about the situation. I’ve been teaching fitness since 1983, seniors since 1995 and Fatloss since 2009.
Last year I qualified as a Metabolic coach so know I could make a difference, if I can get them involved.

I’m looking for studio space and more important Pools to use and promote. If you can help please get in touch!

ukactive release ‘Turning the tide of inactivity report’
Today, ukactive have released the “Turning the tide of inactivity” report which has used local authority figures to calculate the number of people that are officially classed as “inactive” because they did not carry out half an hour of exercise in a 28 day period.

Problems resulting from a sedentary lifestyle are blamed for 17 per cent of premature deaths and cost the economy more than £8bn a year.

In the report, ukactive said: “Over the past 50 years, physical activity levels have declined by 20 per cent in the UK, with projections indicating a further 15 per cent drop by 2030.

“If this trend continues, by 2030 the average British person will use only 25 per cent more energy than they would have done had they just spent the day in bed.”

In the report Lord Sebastian Coe said: “Supporting people that do little or no daily activity to become a bit more active is where the biggest public health gains can be made.”

James Samuel, Event Director of Leisure Industry Week (LIW) said: “LIW are fully committed to helping ukactive in their mission to turn the tide of inactivity and get the country fit and healthy. We urge our LIW community to also continue to push the message to their own customers and databases so as an industry we can help make a difference.”

This report is a must read as it contains insight at a national and local level. Use this link to view the full report.

Please pass this on to anyone you think might help, either by spreading the word, providing space a pool or funding for this community project.

Jax Allen Fitness.