Keep Fit - - Stay Healthy - - Be Happy

October 2008

Issue #002

A warm welcome to all our new subscribers! I hope the rest of you enjoyed the last issue...

Missed the 4 free gifts? You can get them from the 1st issue, they're at the end of "Asad's Thoughts".

If you see anything in this newsletter that you think a friend or family member might find useful, send them the link:

If you've been sent here by a friend and enjoy this issue, you can sign up for future issues of Fitness Wonderland, click here.


1. Asad's Thoughts (Editor's Note)
2. Guide to Food Additives
3. Fitness Equipment Gem
4. Health Myth of the Month
5. Start a New Sport
6. Monthly Salt Tip
7. Exclusive Guest Article - Eat Less, Train Less, Live Longer!
8. New Pages on
9. The Happy Tip

Asad's Thoughts

Hi <>, I'm Asad (the editor), if you want to learn a little more about me and my fitness journey, click here.

Wow, September's been a busy month so far! I'm getting this issue out a lil early so I can keep on top of things, and to keep you on your toes of course.

The days are getting ever shorter here in London, autumn's definitely on its way. I always find it pretty depressing, especially seeing as we didn't even have a summer! =(

But hey, things could always be worse. I try and use it as an excuse to keep busy, and the 1 thing that always cheers me up - a good workout.

This time last year, I'd just had an operation and used any excuse in the book not to exercise (amazing the difference a year makes). The easiest one was that I didn't have time. Actually that's the most common reason people don't workout - lack of time.

If you've been following the site, you'll know I've been talking about high intensity workouts. These are great because they're quick (that's the time excuse busted), they burn fat faster than any other type of exercise, and they'll tone your body.

Almost sounds too good, there is a downside. They require some intense effort from you. But it's only for 10 minutes and then you end up feeling great for the rest of the day.

So to kick the autumn off with a big bang (much better than the one in Switzerland - this actually works!), one of my partners has created a great new program.

Jon Benson's "7 Minute Muscle" plan calls for only five 7-minute workouts with resistance training (weights or bodyweight) plus only 9 minutes cardio a few days a week. That's about an hour per week.

That's the "Level 1" workout. There are three levels depending on your goals and exercise tolerance.

Just remember these three key points:

  1. Time is the greatest barrier to fitness.
  2. Workouts can be short and very effective.
  3. The body goes where the mind directs.

Check out "7 Minute Muscle" here.

OK before I go (told you it's been busy!), a quick word for any of you who work in health or fitness - the physios, chiros, osteos, masseurs, sports coaches or health care professionals.

The Stretching Institute are opening up their site to you. Their exclusive new Private Members Area has access to top fitness experts, quality health information, injury prevention routines and a wealth of high-calibre resources for stretching, flexibility and sports injury management.

I’ve personally had exclusive access to the area for the last 2 weeks, and IT IS GOOD. That's why I’m sharing this special offer with you - it's just too good to pass up.

Membership is limited to the first 1,000 applicants, so check it out here to get all the details.

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Guide to Food Additives

Food additives have been a hot talking point for years now. There's so many of them that it's pretty hard to keep track. That's a problem because how on earth do we know what we're eating?!

The simple fact is, we don't know. And what's more worrying, we don't know what we're feeding our kids.

We've done some research and compiled a list of the dodgiest additives out there. Some have already been banned in certain countries, but worryingly for us in the UK, we seem to be the slowest to ban such products.

Absolutely none of the additives in this list are suitable for children. Many of them have a proven link to hyperactivity. Considering most are in foods aimed towards children, it's pretty shocking.

My advice is for all of us to steer clear of these...

Note: If you can't see the table below, copy and paste this link into a new browser window:

Food Additives
List of Additives Best Avoided
E No. Colourings General Uses Reactions / Allergies
E102 Tartrazine Coloured fizzy drinks, cake mixes, ice lollies, sweets, chewing gum, marzipan. Migraine, blurred vision, itching and purple skin patches.
E104 Quinoline Yellow Scotch eggs and smoked haddock. May cause dermatitis.
E107 Yellow 2G Banned in most countries. Allergic reactions especially for people with aspirin intolerance and asthma sufferers.
E110 Sunset Yellow Orange jelly, sweets, hot chocolate mix and packet soups. Nasal congestion, hyperactivity, abdominal pain, nausea and vomiting, indigestion.
E120 Cochineal Alcoholic drinks, bakery products and toppings. May cause allergic reactions.
E122 Carmoisine Sweets, flavoured yogurts, packet soups. Rash similar to nettle rash.
E123 Amaranth Gravy granules, tinned fruit and trifles. Can provoke asthma, eczema and hyperactivity.
E124 Ponceau 4R Salami, seafood dressings, tinned strawberries. Allergic reactions especially for people with aspirin intolerance and asthma sufferers.
E127 Erythrosine Tinned cherries, custard mix, sweets, biscuits, chocolate. Could affect thyroid activity.
E128 Red 2G Cooked meat products. Can interfere with blood haemoglobin.
E129 Allura Red Sweets, drinks and condiments. Can cause skin sensitivity.
E131 Patent Blue V Scotch eggs. Can cause skin sensitivity, nausea and low blood pressure.
E132 Indigo Carmine Sweets, confectionery, biscuits. Can cause skin sensitivity, nausea and low blood pressure.
E133 Brilliant Blue FCF Tinned processed peas, dairy products, sweets - Banned in most European countries. Migraine, blurred vision, itching and purple skin patches.
E142 Green S Desserts, mint sauce, sweets and tinned peas. Known to cause hyperactivity, asthma and insomnia.
E151 Black PN Fish paste, flavoured milk drinks, mustard and red fruit jams. Banned in most countries.
E154 Brown FK Kippers and smoked mackerel. Banned in most countries.
E No. Preservatives General Uses Reactions / Allergies
E210 Benzoic acid Beer, dessert sauces, soft drinks, flavouring syrups. Can cause asthma and very high hyperactivity.
E211 Sodium benzoate Barbecue sauce, caviar, cheesecake mix, fruit pies. Allergic reactions especially for people with aspirin intolerance and asthma sufferers.
E212 Potassium benzoate Margarine, pineapple juice. Allergic reactions especially for people with aspirin intolerance and asthma sufferers.
E213 Calcium benzoate Concentrated pineapple juice. Allergic reactions especially for people with aspirin intolerance and asthma sufferers.
E220 Sulphur dioxide Beers, soft drinks. Provokes asthma attacks. It also destroys vitamins B1 and E.
E230 Biphenyl Citrus fruit wrappers. Skin and eye irritant.
E249 Potassium nitrite Colour fixing and curing agent for meat. Shortness of breath, dizziness and headaches, nausea and vomiting.
E250 + E251 Sodium nitrite and Sodium nitrate Sausages, bacon and ham. May provoke hyperactivity.


I hope that's an eye opener. Watch out for them when you're next shopping. During my research I actually found a really good book that you can carry with you when you shop.

It has over 1000 commonly used food additives according to safety, and whether they may cause allergic reactions. It takes just seconds to determine if the food you're buying contains dangerous substances. The book is really easy to use.

Just click on the book. It's well worth checking out.

Note: If you can't see the book, copy and paste this link in a new window: 20&camp=14573&creative=327641&linkCode=as1& creativeASIN=0963563572&adid=113YT2HDWRZ2124BVNMK&

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Fitness Equipment Gem

Every now and again, I come across some new fitness equipment or apparel, that I think would be really useful:

Swimming - Finis Tempo Trainer

This is like your very own personal pace coach. It works best when placed under your cap, or on your goggle strap next to your temple.

It produces a tiny beep, helping you to keep your stroke pace consistent. It'll alert you if you slow down or lose timing.

You can set your own targets, and monitor your improvements. You could even use it whilst you run or cycle.

The Finis Swimmer's Toolkit includes three of their most popular products, that they say will improve your swimming technique. I'm not sure you need all 3, but...

...the Swimmer's Snorkel, Tempo Trainer and Freestyler Hand Paddles work out to be 15% cheaper than when bought separately. So I guess if you want them all, it's a bargain.

Note: If you can't see the pictures, click the link that says " Widgets".

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Health Myth of the Month

Women need to examine their breasts...


Research has shown that routine self-examinations don't do any good when it comes to breast cancer outcomes.

It isn't sensitive enough to find dangerous lumps. It can actually cause some harm by creating increased anxiety. The same applies for routine testicle self-examinations.

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Start a New Sport

Sometimes the best way to get active is to mix things up. Starting a new sport, that's different to anything you've done before, is a great challenge.

It might just motivate you to get up off that couch!

Stand-up Paddle Surfing

This is essentially where surfing meets kayaking. Standing on an over-sized longboard, you use an adapted paddle to guide your way through the water.

This is basically a great core workout. If you've ever been on a wobble board, you know how hard your core muscles work to keep you balanced. Add movement of your arms and you're working damn hard.

Here are some great websites to get you started:


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Monthly Salt Tip

Snack tips to reduce your salt intake:

Keep - Eggs (0.2g salt per egg).

Swap - Packet of crisps for a piece of fruit (0.4g salt).

Avoid - Ready made burgers (2g salt per 100g).

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Exclusive Guest Article

Eat Less, Train Less, Live Longer!

Did you see that article on MSNBC about living longer?

"While the quest for the proverbial Fountain of Youth is endless and typically fruitless, one method known to extend the human lifespan by up to five years has quietly become accepted among leading researchers. The formula is simple: Eat less. It could add years to your life, several experts now say. And done in moderation, it could at least help you live a more healthy life."

Really? Eat less. Live longer?

Who'd thunk?

But seriously, why is this the case? And more importantly, why do so many other health and fitness pros give the opposite advice, often asking you to eat 5-8 times a day? Is there some common ground?

Yes there is. But first let's look at why eating less can mean living longer.

That article went on to say:

"Calorie restriction, as it is called, is as close to a real Fountain of Youth as any known technique comes. Even scientists who are cautious about anti-aging hype say it works, both by cutting risks for some diseases and by allowing all body cells, somehow, to hang in there longer."

This is just part of the story. As usual, the mainstream media doesn't always bother to give you the entire picture.

Eating less is a bit over-simplistic. Caloric restriction is based on "quantitative" reduction, not simply eating like a bird or starving yourself. That will never work. You won't stick to it and your body certainly won't bother to burn off its spare bodyfat when it thinks you're in a stone age famine.

The key is to avoid overtraining in the gym like the plague. Too much training and you'll be forced to eat more food -- usually not a good thing.

"7 Minute Muscle" is perfect for someone who is wanting to not spend their lives in the kitchen or in the gym. This is REQUIRED READING if you really want to see how great you can look in the least amount of time possible. Sure, you work hard. There's no pills or gadgets involved. But it's worth every minute... all 7 of them!

Read more here.


Jon Benson.

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New Pages on

If you haven't been to the site in a while, check out these new pages:

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The Happy Tip

No matter what happens in life, whatever it decides to throw at us, ultimately I believe we are here to be happy. Whether it's a great new job, the perfect partner, a fun night out, a tasty meal, enjoyable get the picture...we're always in pursuit of happiness.

Here's 1 tip to help on the way:

Slow that walk down. According to the University of Hertfordshire, we're walking 10% faster than we used to. Fast walking is linked to impatience, mood swings, and generally feeling down. Next time you're out, slow your pace, look around and enjoy the journey.

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In Next Month's Issue...

  • Are You Getting Your 5-a-Day? (You'll be surprised...)
  • Do You Eat Enough Eggs?
  • Fat Burning Meals
  • Prepare Yourself For Exercise - Self Talk
  • Exclusive Guest Article - The Dangers Of Belly Fat.
  • PLUS all the other regulars

Ask Asad

If you've enjoyed reading this newsletter, please pass it on to your friends and family and let them know. Here's the link again:

Thanks so much for your help and support.

If you have any questions, comments (good or bad), or ideas, just contact me. If you want a specific question covered in detail in a future issue, please let me know.

Until next month...

Keep Fit -- Stay Healthy -- Be Happy

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