The debates on the effects soy has on women's health are ongoing. We ask naturopath and fertility specialist Emma Sutherland for her view.   Soy products fall into two categories: Fermented: miso, tempeh, natto, tamari, naturally fermented soy sauce Unfermented soy: soy milk, tofu, soy cheese, soy ice-cream, soy yoghurt, infant soy formulas, soy protein powders. Unfermented soy contains naturally occurring compounds called...

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We look at eight hormones that control your health.   You're probably all too aware of their effects, but what is the science behind these things called hormones? Oestrogen What is it? Oestrogen is responsible for the growth and development of female sexual characteristics as well as reproduction. Why is it important? Maintaining normal oestrogen levels is important for women experiencing oestrogen dominance...

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Tired? Sad? Your hormones could be to blame.   They're the chemical messengers that travel, via our blood, to every organ and tissue in our body. But what happens when there is too little or too much of a particular hormone in your body and how can you fix it? Oestrogen What it does: Oestrogen is the main female hormone. It's secreted by the...

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Look like a lean muscle machine while helping to keep testosterone levels in check.   Testosterone can make all the difference at the gym and in the bedroom. The problem is: as men approach their 30s, most experience a decrease in testosterone production, forcing them to visit their GP for a total testosterone level check. Before going down this path, one way men may...

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Despite its name, the dumbbell is the smartest fitness tool on the planet!   There are many reasons why dumbbells are superior to weight machines: you’ll use more muscles, improve joint stability and work both sides of your body equally. Plus, they are cheaper and portable! 1. Clean and presses Why? Strengthens and includes a burst of cardio. How? Hold a dumbbell in one hand....

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Research finds exercise can help improve bone strength in women with osteoporosis.   It may sound like odd advice to give postmenopausal women with osteoporosis, but new research shows that weight-bearing exercises can help support strong bones. The researchers looked at 43 studies which focused on the effect of exercising on bone health. The studies covered 4,320 postmenopausal women with osteoporosis. They found different...

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Damien Kelly shows five exercises you can do with a weight plate.   The addition of a weight plate turns these tried and tested moves into an intense workout. 1. Weighted squats Why? A new twist on the squat. How? Feet shoulder-width apart, hold a plate in both hands about 30cm from your chest, either like a steering wheel or horizontal (pictured). Squat, keeping your...

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Many people think of their back as an exercise black box - they don't know what muscles are there or how to tone them. Here Damien Kelly demystifies working out your back.   Tone your back with these super exercises to stretch your spine and strengthen your shoulders. 1. Swiss ball back extensions Reps: 10 to 15 2. Bent-over rows Reps: 20 (10 each side)...

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Free weights are the best way to tone up and lose fat.   Free weights aren't the product of an over-generous sports shop owner. They are weights, usually dumbbells or barbells, that are not attached to any machines and, when lifted, rely solely on the person lifting them for their stability. They allow for more natural movements, they require more muscles to work...

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Putting on lean muscle mass can help you lose weight - and keep it off.   Increasing your lean muscle mass can help speed up your body's fat-burning ability and could be your key to permanent weight loss. Evidence continues to accumulate on the benefits of adding some type of resistance or strength training to your workouts. With benefits that spread across the...

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woman with flat abs Thinkstock If you seem to have more than an inch to pinch on your waist no matter what you eat or whether you focus on intervals or weight training, the problem may not be your stomach but another organ. You probably don’t give much thought to your liver (except maybe when you contemplate that third vodka soda), but its...

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Dumbbells are definitely a girl's best friend   Strong is not the new skinny. Strength is now, and has always been, the epitome of health and fitness. When your body is functionally fit and has more lean muscle mass, it has the means to support you through your daily life. You’ll avoid back pain and injury, improve your posture, enjoy stronger bones, and improve your balance and...

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A high metabolism is key to losing weight and keeping it off.   Ever wondered why the person next to you can eat chocolate all day and not put on weight, but you just have to look at a piece of mud cake and you'll put on a kilo? It's all down to metabolism. We've all heard the word a million times, but...

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This total-body workout routine will get you into slammin' swimsuit shape--fast! Get With the PlanYou'll complete three workouts a week on nonconsecutive days, alternating between workout A and workout B. For each workout, perform the 10 moves on these pages as a circuit. When you've finished all of them, rest for a minute, then repeat the entire circuit two or three more times. Workout A: Use...

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Liz Graham and body+soul expert Lisa Guy take a look at the benefits of a post-workout protein drink.   Feeding your body with proteins after a run helps to strengthen muscles better than having a carbohydrate drink, according to US researchers. Scientists from Colorado State University measured the muscle structure of a group of adults, all aged over 37, who ran three times...

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We know that tucking into a hamburger and fries will eventually go to our waists – but surely not in just three hours?   If you're planning on working off that (extra) serve of fried chicken at the gym in the morning here's some news: tomorrow might be too late – your waistline will have already started expanding before you've hit the treadmill,...

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Struggling to hit your goal weight? It’s not all about calories, says nutritionist Teresa Boyce.   You have heard it a thousand times: weight loss is simple, just eat less and exercise more, right? Well, maybe not. You're not getting enough sleep You're eating hidden sugars You count calories, not nutrients You're absorbing environmental oestrogens You sit down too much You don't have time...

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Dr Michael Mosley’s 5:2 diet is still topping book charts worldwide. The intermittent fast involves eating normally, but sensibly, for five days a week; on the other two days, you cut your recommended daily calories to a quarter – 500 for women; 600 for men   Yes, Associate Professor Amanda Salis, A neuroscientist with an interest in weight loss “Periodic fasting has been...

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They may get results but are high-protein/low card diets good for you?   Do you shriek at the sight of pasta and bread, but are passionate about protein? Chances are, you have embarked on a popular yet controversial low-carb, high-protein diet that helps you shed weight fast. But new research has found that Atkins-style diets can lead to clogged arteries and may increase...

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"Cardio is all about moving your muscles—your metabolic engines—and the more you do, the more calories you burn," says Powell. Mix these workouts into your routine two to five times a week, whether you're running, biking, swimming, or rowing. IntervalAlternating between high-and low-intensity efforts for brief bouts of time is the fastest way to maximize fat loss, says Powell. Warm up for 10 minutes, then follow one...

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Your mother probably told you to drink a glass of milk a day—but we're guessing it was for the benefit of your bones, not your waistline. Well, we have good news if you followed her advice: Eating dairy at least twice a day may reduce your odds of being obese, according to a new study from Harvard, Brown, and Case Western Reserve Universities....

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I am fortunate to live in both exciting New York City and sunny Southern California. (Being bicoastal is really a joy!) But this walk can be done anywhere—in the city or on the countryside. It can even be done on atreadmill. Here are a few of my guidelines: 1. Make it special. I like to shower before my walk, put on my favorite perfume, and a...

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"My body just can't lose weight."That's the first thing I heard when I picked up the phone. Sounding frustrated and hopeless on the other end of the line, my client Sarah continued. "If you knew how hard I've been working, you'd understand. You'd know I wasn't making excuses." Sarah first contacted me after a friend of hers had successfully lost weight through my online...

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No matter how much thought you put into your circuit or how varied you make your Tabata, you’re guaranteed to be incorporating these movements into your workout. All to often we look for max reps and big weights at the expense of form. Master the technique of each of these fundamental movements and watch your results skyrocket.  Squats To tone your legs, strengthen your hips and give...

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Your quality of life is largely dictated by one factor: your physical health. And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health...

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