Bread Breakdown

Per medium slice , 35 g , unless stated

Health Loaf
349kj, 0.9g fat, 3.3g protein, 2.2g fibre, 0.5g salt

• The mix of brown flour with malted wheat grains for extra flavour makes health loaf lose out to wholegrain as it has slightly less fibre and more salt.

Best for Weight loss!

Rye
326kj, 0.6g fat, 2.9g protein, 2.7g fibre, 0.5g salt

• Rye contains very little gluten and boasts an impressively low glycaemic index (GI), so it keeps you fuller longer and prevents insulin spikes and, thus, fatness.I'ts what makes you feel less guilty about that bacon sandwich.

Best for Energy




Bagel(per bagel)
894 kj, 2.2g fat, 7.2g protein,1.5g fibre, 1.1g salt

• Just one bagel has more kilojoules than two slices of bread and should be considered a treat more than a staple but these chewy, doughy discs are fortified with b vitamins which would aid the smooth digestion of protein .

Best for muscle




Seeded Loaf
392 kj, 3g fat, 4.3g protein, 2.4g fibre, 0.35g salt

• These score highly - not so much for the bread but what is on it.Pumpkin,sunflower,poppy seeds and lin seed significantly increase the fibre and vitamin content,particularly vitamin E,essential for the healthy maintenance of body cells and tissues

Best for sex




The wholegrain
325kj,0.7g fat,2.9g protein,2.3g fibre,0.42g salt

• The undisputed king of breads, wholegrain is so called because it is made from wholegrain flower. Containing almost four times as much fibre ,over three times the zinc and almost twice as much iron as white bread, brown has little competition .

Best for your heart




White
350kj, 0.7g fat,2.9g protein,1g fibre,0.4g salt

• Eaten alone,it can send glucose into the blood as quickly as sugar but combined with high- protein fillings, it gives a more sustained energy release.It is low in fibre and iron but you also dispatch twice as much calcium with each bite .

Best for your brain

The Importance Of Good Stretch

I say a good stretch before any workout is a must .

Remember that when you exercise your muscles contract and relax contract and relax.

The repeated contraction can lead to shortening up of the muscles. Stretching helps prevent this. Many injuries are caused by poor flexibility due to improper warm up procedure.

Stretching should be done before and after exercises holding each stretch for at least thirty seconds at a time.

When you stretch before exercising you need to warm up the muscles first follow this with stretching and then proceed with your exercise routine.

Flexibility is important.

Achieving and maintaining an adequate range of motion in your musculoskeletal joints is important for several reasons including the fact that it appears to reduce your
potential for injury.

Your level of flexibility will enhance your ability to perform certain physical and sports-related tasks . As a general rule, the best time to stretch is after a brief warm-up this allows an increase
of blood flow and raises the temperature in your muscles.Stretching"cold"muscle may cause
cause tearing or a sprain.

Good morning

"Burn the Fat Feed the Muscle by Tom Venuto offers a wide variety of helpful solid information for the dieter. The strength of this book lies not just in it's diet information per se, but in its extensive use of motivational techniques and helpful ways for people to stay focused on their goals. Truth is, setting the proper goals and keeping motivated is half the battle to successful long term fat loss, and this books excels in that area. No matter which diet you follow, whether Tom's, my own, the Zone, Atkins, or any other, I consider 'Burn the Fat Feed the Muscle' to be a very worthy addition to the library of anyone looking to lose fat and keep muscle."




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Stress Buster

Breath in deeply through your nose on a slow count of three.
Push your stomach out as you breath in .Hold it for a count of three.
Breath out through your mouth on a slow count of six .
Repeat two or more times.

Do try this every time you are feeling a little bit stressed,anxious or worried.
Do it every morning before you get up and every evening before you falling asleep.

This technique is guaranteed to calm your nerves i swear , so take a deep breath and
relax.