Health and Fitness Advice by Jules

Sunshine

2010-09-11T09:30:00.002+02:00

We all know that vegetation needs sunshine to grow and that sunshine melts the snow to fill our rivers and lakes with necessary water. Sunshine also warms us and the world so that life is possible. But over the past few years we have been warned of the dangers of sunshine to our health.

Recognizing that over exposure to the sun will cause damage to our skin and cause skin cancer, studies are now suggesting that regular exposure to the sun’s rays actually improves health. As little as 15 to 20 minutes of sunshine twice a week can make a difference.

What does Sunshine Do?

Sunshine stimulates the production of serotonin which promotes a good mental outlook and fights Seasonal Affective Disorder. It also stimulates the pineal gland which produces melatonin. Melatonin is one of the chemicals that operates our bodies clocks and helps with sleep function. Ninety percent of our vitamin D comes from exposure to the sun.

Vitamin D

We can get vitamin D from food, but not enough for optimal health which is why supplementing our intake is necessary. What does vitamin D do for our bodies? Most recent studies suggest that since vitamin D helps to lower blood cholesterol levels it is a factor in fighting heart disease. Vitamin D is necessary for strong bones and teeth as it aids in the absorption of calcium. It also helps prevent certain cancers including lung, prostate, and maybe even certain skin cancers.

Sufficient vitamin D also regulates the immune system One study saw a 70% reduction of colds in 3 years in participants given vitamin D supplements. Vitamin D may even help slow down the aging process. A study showed that the biological markers, called telomeres, were longer (a sign of being biologically younger and healthier) in participants with higher levels of vitamin D.

Miracle Cure?

No, sunshine is not a miracle cure-all. It is an important part of a healthy lifestyle. Like all activities, taking in the sun must be done in moderation. The best way to absorb it is without sunscreen so limit your exposure to short periods of time. The body takes in the sun’s goodness through any exposed skin area. The body can only store vitamin D for 60 days so regular exposure is called for.

Sunlight, Exercise, and Insomnia

2010-09-11T09:21:00.000+02:00

Both exercise and sunlight have a direct impact on your sleep system and your body temperature rhythm. If you don’t get sufficient exercise and sunlight, you increase daytime drowsiness because you inhibit the daily rise and fall of body temperature.

When feeling drowsy and lacking energy during the day most people quickly jump to the conclusion that it is because they didn’t get enough sleep. For this very reason, they rest more and decrease their activity level based on the theory that “I’m feeling tired, so obviously I didn’t get enough sleep last night and I should probably get some rest.”

This is a faulty theory and exactly the sort of behavior that will only create additional sleep problems for you! It is counterproductive because by being inactive and staying indoors you are flattening your body temperature curve so you will feel more tired when in fact you are supposed to be feeling awake. You can easily get caught in a vicious cycle: the more fatigue you encounter, the more you are likely to stay inactive (and consequently the less restorative your sleep will be at night). You are also more likely to stay indoors and thereby limit your exposure to sunlight.

Also, keep in mind the lesson we learned earlier: you CAN perform on less sleep than you think! In addition, for a brief period you can perform with less sleep than you need, so discard that particular worry for now. Although you may get less sleep than you need on occasion, the proper way to combat this reality is by being physically active and staying outdoors in order to receive exposure to natural light! Go get up, get out and get active!

When you’re feeling tired, fatigued and lacking in energy you are likely to try to compensate for this by getting to bed early. Nice try! Unfortunately, this only weakens your sleep system by decreasing your prior wakefulness, which decreases your “sleep drive.”

You will also tend to decrease activity levels and your exposure to natural light by going to bed early. Remember the goal is just the opposite: you want to INCREASE prior wakefulness to create a deeper, restorative sleep. By doing the opposite you will only encourage lighter and less rejuvenating sleep which leaves you feeling drowsy and without energy during the day. This, in turn leaves you with a tendency to be inactive and stay indoors, and the vicious cycle continues!

Remember! Even if you DID in fact get too little sleep, the best way to counter a sense of tiredness, fatigue and lack of energy is by getting sunlight and exercise and NOT by staying inactive and resting. This will only trap you further in this cycle!

Bottom line: No matter how little you sleep or how little you think you have slept or how drowsy you feel - get out and get active! This is the best way to turn this vicious cycle around: incorporate an element of daily outdoor activity into your life!

Take control of Stress Before it Takes control of you

2010-09-11T09:16:00.000+02:00

There are a lot of factors working against people who are trying to lose weight in today’s world. Fast food restaurants litter the streets and gym memberships get more and more expensive by the day. Tight deadlines at work mean little time for worrying about proper nutrition during the day. And on top of that, busy family schedules make fixing a wholesome meal on a regular basis all the more difficult.

There’s also one other major underlying factor in weight gain: stress. Stress can creep in at any moment, and can be caused by almost anything in your life. Work, social events, even your family can cause stress.

Not only is the stress itself harmful to your mind and body, but it can also lead to other unhealthy habits. All too often, people turn to unhealthy things like food and drink rather than dealing with the stress itself.

We all know all too well just how easy it is to reach for a cheeseburger when things get tough. Of course, you’ll feel better in the short term – but the long-term ramifications are just not worth it.

Below are five simple yet effective techniques for dealing with stress that can help you turn away from unhealthy habits and be more productive at the same time.

Go for a walk

Everyone needs the occasional break. Just 10 minutes away can do wonders for the mind and the body, and allow you to refresh and recharge. Not only will it clear your head, but walking is also very relaxing. Next time you feel overwhelmed, go outside, leave the office or just go somewhere you have some room, and take a walk.

Breathe it out

While it sounds like the most simplistic advice ever, just breathing can do wonders for your stress level. Simply taking deep breathes and counting to 10 is a great way to battle the feeling of being overwhelmed. Exhaling slowly can decrease your heart rate and in turn calm your body down.

Get some sleep

Do you get seven to eight hours of sleep on a nightly basis? Chances are you don’t, which can be a contributing factor to high levels of stress. Staying well rested can help keep the mind relaxed yet focused and able to take on whatever the day may hold. Even a short nap can help out on a stressful day.

Plan a fun activity

The next time you’re feeling overwhelmed, set aside some time down the line to do something fun. Whether it’s a trip to the bowling alley, a round of golf or a weekend getaway, as long as it’s something you enjoy it’ll help you battle the stress. Planning it while you’re stressed will also give you something to look forward to, which should almost instantly make you feel a bit better.

Play a game

Nothing reduces stress like a quick game. Not only can it take your mind off any issues, but it’ll also help you to relax by changing your focus to something fun. Chances are you have a game or two in your closet – even a deck of cards will do. Just a short bout of fun can refresh and re-energize your mind and body. Then you’ll be ready to take on anything.

5 Facts about diet and Exercise

2010-09-11T09:00:00.000+02:00

Proper diet and exercise always go together. Inseparable as they are, their benefits can be maximized if both are practiced together.

Why is it important to eat a proper diet and exercise regularly? Can one exist without the other? Here are some incredible benefits that you can get from having these two activities incorporated in your daily life:

1. Achieve and maintain an ideal and healthy weight.

Ever since, we were taught that proper diet and exercise helps us maintain a healthy body weight and leaner muscles.

Once achieved, you are able to gain more energy. You will be more efficient both in the office and at home and you can achieve more because of your increased energy levels.

2. Reduces risks of developing heart diseases.

Studies show that running, briskwalking and jogging makes the heart become stronger and larger allowing it to pump more blood at its maximum level. They are also some of the best exercises that can lower cholesterol level and build stronger hearts. Meanwhile, a heart healthy diet is the first step in preventing heart-related diseases.

3. Helps build and maintain healthy bones and muscles.

Osteoporosis strikes women who are not very much engaged in proper diet and exercise. Of course, you do not want to walk around with a stooped back, right? Well, now is the time to start going on a diet and regular exercise. In doing weight bearing exercises, bone density can be increased by the tension it creates in the muscles.

4. Anti-depressants.

Running and other forms of exercises always give us a certain kind of high, isn’t it? They reduce feelings of depression and anxiety. Why would they even call it as the best anti-depressant for nothing!

Exercise is a known natural remedy for depression and other anxiety-related illnesses because of its effects on neurotransmitters in the brain. They are the same chemicals that trigger the kind of moods, appetite and even libido a person has. In fact, exercise alone has been shown as an effective treatment for depression in a majority of cases.

5. Improves self-esteem.

Don’t you look like a real knockout with all that fats in place? Thanks to proper diet and exercise. You have become the person you want to be…healthier, sexier and stronger. Now, that’s what we call self-esteem. Exercise alone can have lots of physical and psychological benefits.

If it is combined with the right diet, the result is a beautiful you – inside and out. Following a routine physical activity and consuming the right foods are connected to enhancing your mental vigor, acuity, creativity and imagination. Put all of them together and the result is a truly confident you.

The secret to looking young and feeling good all the time is not something that can be bought from an upscale clinic. It is something that lies from inside of you and just waiting to be unleashed. How do you do it? Proper diet and exercise will definitely show you the way.

Family play times

2010-09-11T08:55:00.000+02:00

Time can be a major constraint when it comes to fitting fitness and working out into your daily schedule. So it makes a lot of sense to choose activities that accomplish two goals with a single effort. Family play times are an excellent way to increase good health and fitness for the entire family.

So the next time that you’re planning to settle down to a family movie, head out and play tag instead. This is quality time spent together by the family that raises the heart rate and family fitness, and much less time spent before the TV. The physical activity is as good for the children as it is for you.

Kids today have far more sedentary lives than ever before, with the TV, computer, video games and other things that keep them indoors. All of this combined with the convenient food lifestyle raises risk of obesity and health concerns among kids.

To give kids a better start in life, get them involved in your fitness program, since this will not only get them active, it will also increase your likelihood of sticking to the program. And if you don’t have your own kids to play with, make friends with the neighbor’s kids!

Tolerance for Love

2010-07-04T20:53:00.002+02:00

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TOLERANCE FOR LOVE

So what is it about someone else that brings them into our lives? What happens when we first meet someone and how do we decide how far we allow them get to know us? What is sex appeal? What is the difference between sexual and Physical attraction? And why are so many men and women confused by the opposite sex?

BUY IT NOW!!!!

Watermelons can make you fat?

2010-07-02T09:24:00.000+02:00

Well not the Melons, but the seeds!!!

A myth often told to children is an eaten watermelon seed (or seed from any other fruit) will grow into a watermelon inside the child's stomach. While most people in Western societies think only of eating the watermelon's flesh, the entire watermelon can be consumed, including flesh, seeds and rind. Additionally, the seeds have nutritional value.

Eating Watermelon Seeds

In Western culture, the watermelon is a fruit with widespread appeal. As with most fruits, its seeds are almost always discarded and not eaten, but they can be consumed, and in other parts of the world, their consumption is more common. In Asian and Middle Eastern countries, watermelon seeds are collected and roasted so they can be served as a snack. In Nigeria, watermelon seeds are used in certain soups. Watermelon seeds have their own nutritional makeup, including proteins, fats, iron and other nutrients. Watermelon seeds are also a source of calories.

Calories

In 1 cup (108 g) of watermelon seeds, there are about 602 calories. Contrasted with 1 cup of cooked brown rice, which contains only 216 calories, watermelon seeds are relatively high in the number of calories per gram or per cup.

Fat

Of the 602 calories in 1 cup of watermelon seeds, 428 calories come from fat, whereas in the same volume of rice, only 15 of 216 calories come from fat. Watermelon seeds are composed of about 50 percent oil, which helps to explain its relatively high fat content--51 g of fat per 108 g of watermelon seeds, or 79 percent of the recommended daily value. There are 11 g of saturated fat in the 51 g of fat and no trans fats.

Protein

Watermelon seeds are composed of about 35 percent protein and are a good source of protein on a per-gram basis. In 1 cup of watermelon seeds, there are 31 g of protein. The protein in watermelon seeds is of reasonably high quality; of the nine essential amino acids, watermelon seed protein ranks highly in all but one, lysine.

Other Nutrients

Watermelon seeds are a good source of several vitamins and minerals. Per 1 cup, watermelon seeds contain a significant amount of the following vitamins: Thiamin (14 percent of recommended daily value), riboflavin (9 percent), niacin (19 percent) and folate (16 percent). Regarding minerals, watermelon seeds provide calcium (6 percent), iron (44 percent), magnesium (139 percent), phosphorus (82 percent), potassium (20 percent), zinc (74 percent), copper (37 percent) and manganese (87 percent).

Chewing the Seeds

Because of their size and hard outer coating, watermelon seeds, if not chewed or otherwise broken down before swallowing, can easily pass through a person's digestive tract undigested. If this happens, none of the seeds and none of its nutrients are absorbed into the body. Watermelon seeds should be chewed before swallowing if its nutritional content is desired.

Extra virgin olive oil is the best oil, true or false?

2010-06-26T20:09:00.002+02:00

THIS IS BOTH TRUE AND FALSE

Monounsaturated and Polyunsaturated fats, such as olive oil, sunflower oil, nut oils, linseed oil etc., are healthier for you.
Olive oil is one of the healthiest forms of oil available and it is considerably better for you than more traditional cooking oils. The main benefit of olive oil is that it contains the omega-6 essential fat which is vital for both cellular and cardiovascular health.
Unfortunately all fats and oils are still a high energy food, and are significant contributors to weight gain.

Muscle Cramps - What are they?

2010-06-26T20:06:00.000+02:00

A muscle cramp occurs when your muscle tightens and therefore shortens, causing sudden and severe pain. A common site for people to get cramps is in their calf muscles, however, you can just about get cramps in any muscle of the body.

Although there are several theories about what causes cramps, they generally result from overexertion and dehydration. Low blood sugar levels and extreme cold and heat can also cause cramping.

When you are dehydrated, there can be an electrolyte imbalance in the muscle cells that causes your muscles to spasm. Electrolytes help the body's cells to function properly. The main electrolytes affecting muscle cramping are potassium, sodium and calcium. An imbalance occurs when we have too much or too little of one or more electrolytes in our system, often caused by fluid imbalances.

Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle, or even when you're just lying in bed. These cramps are not related to activity, but can be treated the same way.

Treatment

Cramps can be eased by a few simple methods. First, relax the tightened area. You should gently massage the area that's cramped. Second, stretch the muscle out slowly and gently.

You should also drink plenty of fluids. If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Usually water will be adequate for rehydration, however, a better alternative is a sports drink containing electrolytes. If you commonly get cramps, you should make sure you are always well hydrated prior to exercise.

You may also treat a cramp with ice. Ice is both a pain reliever and an anti-inflammatory (reduces swelling). Try massaging the area with ice for up to ten minutes. Make sure to massage the muscle with your hands following icing.

Nutrition

2010-06-17T13:29:00.000+02:00

For every physical activity, the body requires energy and the amount depends on the duration and type of activity. Energy is measured in Calories and is obtained from the body stores or the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores, you will feel constantly tired, training performance will be lower and you will be more prone to injury and illness.

A calorie (cal) is the amount of heat energy required to raise the temperature of 1g of water 1°C from 14° to 15°C. A kilocalorie (kcal) is the amount of heat required to raise the temperature of 1000g of water 1°C

Nutrient Balance

Carefully planned nutrition must provide an energy balance and a nutrient balance.

The nutrients are:

Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system

What are the daily energy requirements?

Personal energy requirement = basic energy requirements + extra energy requirements

Basic energy requirements (BER) includes your basal metabolic rate (BMR) and general daily activities

For every Kg of body weight 1.3 Calories is required every hour. (An athlete weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 Calories/day)
For a calculation of your BMR, see the calculator on the Resting Daily Energy Expenditure (RDEE) page

Extra energy requirements (EER)

For each hours training you require an additional 8.5 Calories for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 × 2hrs × 50Kg = 850 Calories)

An athlete weighing 50Kg who trains for two hours would require an intake of approximately 2410 Calories (BER + EER = 1560 + 850)

Energy Fuel

Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:

57% Carbohydrates (sugar, sweets, bread, cakes)
30% Fats (dairy products, oil)
13% Protein (eggs, milk, meat, poultry, fish)

The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories.

What does a 50 kg athlete require in terms of carbohydrates, fats and protein?

Carbohydrates - 57% of 2410 = 1374 Calories - at 4 Calories/gram = 1374 ÷ 4 = 343 grams
Fats - 30% of 2410 = 723 Calories - at 9 Calories/gram = 723 ÷ 9 = 80 grams
Protein - 13% of 2410 = 313 Calories - at 4 Calories/gram = 313 ÷ 4 = 78 grams

Our 50kg athlete requires 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein

What types of fat are there?

The nature of the fat depends on the type of fatty acids that make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as 'saturated' or 'unsaturated' according to the proportion of fatty acids present. Saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.g. palm oil, a vegetable oil that contains a high percentage of saturated fatty acids.

What types of carbohydrates are there?

There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugar's are found in confectionery, muesli bars, cakes and biscuits, cereals, puddings, soft drinks and juices and jam and honey but they also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, wholegrain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.

Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about 350 grams; once this maximum has been reached, any excess glucose is quickly converted into fat. Base your main meal with the bulk on your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish. The extra protein & vitamins you may require will be in the starchy carbohydrates.

Lactose Intolerance

Lactose intolerance results when the mucosal cells of the small intestine fail to produce lactase that is essential for the digestion of lactose. Symptoms include diarrhoea, bloating, and abdominal cramps following consumption of milk or dairy products.

Carbohydrates for Performance

To support a training session or competition athletes need to eat at an appropriate time so that all the food has been absorbed and their glycogen stores are fully replenished.

Following training & competition, an athlete's glycogen stores are depleted. In order to replenish them the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. The rapid replenishment of glycogen stores is important for the track athlete who has a number of races in a meeting.

The rise in blood glucose levels is indicated by a food's Glycaemic Index (GI) - the faster and higher the blood glucose rises the higher the GI.

High GI foods take 1 to 2 hours to be absorbed and low GI foods can take 3 to 4 hours to be absorbed.

Studies have shown that consuming high GI carbohydrates (approximately 1gm per kg body) within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time.

Glycogen stores will last for approximately 10 to 12 hours when at rest (sleeping) so this is why breakfast is essential.

Eating 5-6 meals or snacks a day, will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels.

Eating and Competition

What you eat on a day-to-day basis is extremely important for training. Your diet will affect how fast and how well you progress, and how soon you reach competitive standard. The page on Nutritional Tips provides some general nutritional advice to help you manage your weight and body fat.

Once you are ready to compete, you will have a new concern: your competition diet. Is it important? What should you eat before your competition? When is the best time to eat? How much should you eat? Should you be eating during the event? In addition, what can you eat between heats or matches? A lot of research has been done in this area, and it is clear that certain dietary approaches can enhance competition performance.

What do I need to do?

Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored. The simplest way to monitor the 'energy balance' is to keep a regular check of your weight.

Key factors in your training diet

Each day have three main meals and two to three snacks. All meals should contain both carbohydrate and protein - 20 to 30 grams worth of protein with each main meal and 10 to 20 grams with each snack.

The amount of carbohydrate will vary greatly, mainly depending on your workload. It may be in the region of 40 to 60 grams for main meals and 20 to 30 grams for snacks. If you are training hard and possibly doing multiple daily sessions, the recovery meal is critical. Have 1grm of carbohydrate per kg of body weight and about 30 grams of protein. Have a drink (e.g. a recovery drink or a pint of skimmed milk) and a banana immediately post-training (this provides about 10 grams of protein and 30 grams of carbohydrate) followed within about 45 minutes with more substantial food such as beans on toast and tuna.

Always try to eat at least five pieces of fruit per day. Skimmed milk is a great protein food and provides critical minerals, such as calcium and phosphorous.

Exercises for Seniors

2010-06-17T13:19:00.001+02:00

People over 60 who exercise for at least 30 minutes three times per week have the heart, lungs, and muscles of a person ten years younger. Can you think of any better reason to exercise? In fact, there are other reasons, as well. People tend to reach a peak bone density at age 35, at which point bone density slowly decreases. At menopause, bone density begins to drop sharply if hormone replacement therapy is not administered. Lack of exercise, in addition to not eating enough dietary calcium, may be an important promoter of bone loss.

Women who are well past the age of menopause may be able to increase their bone mass through weight-bearing exercise. One study showed that sedentary nursing home residents in their eighties experienced more than a 4% increase in bone mass of the forearm when they took part in mild exercises three times a week for three years. A group who did not exercise experienced a decrease of bone density of 2.5% during the same period.

Exercise will help you maintain your weight as your metabolism slows. This can help you avoid developing diabetes and heart disease. Increased circulation can help your digestive system stay healthy and keep your immune system strong.

What to Do
The kind of exercise that you do depends on what effect you want to see. Stretching promotes flexibility, makes movement easier, and decreases the risk of muscle injury; strength training promotes muscle strength and builds up bones; endurance exercises strengthen the heart and improve overall fitness. The best workouts will combine all three types of exercise.

Stretching
Older joints may become stiff and inflexible. In order to avoid injury during strength training and aerobic exercises, you need to warm up and cool down with stretching exercises for 5-15 minutes. There are stretching exercises for the calves, thighs, stomach, chest, back, shoulders, and arms.

Strength Training
Muscles in the upper and lower body can be strengthened through the use of machines, free weights, or even by using household items such as soup cans as weights. When lifting weights, you should start with a weight you can lift without very much effort 5 times. When this becomes too easy, increase to doing 2 sets of 5, and then 3 sets of 5. When this is too easy, move up to 10 repetitions in each set, then increase to 15 times in each set. Once this becomes too easy, increase the amount of weight you are lifting. Strength training should be done for 30-40 minutes 2-3 times a week.

Endurance Exercises
These are any activities that increase your heart rate and breathing for a long time-span. You may need to avoid "high-impact" exercises such as jogging and jumping rope because they put a large amount of strain on your muscles and joints. Good exercises to engage in are low-impact exercises including swimming, walking, and dancing. Endurance exercises should be done for 20-40 minutes at least 3 times per week. Make sure that you pay attention to warning signs such as lightheadedness, chest pain, or shortness of breath.

When exercising, you should work toward your target heart rate. Your maximum heart rate can be calculated by subtracting your age from 220. For instance, if you're 60 years old, 220-60=160. This means that 160 beats per minute is your maximum heart rate. Your target heart rate is 60% to 80% of your maximum heart rate. 60% of 160 is 96 and 80% of 160 is 128. This means that someone who is 60 years old should work up to a heart rate when exercising of somewhere around 96-128 beats per minute.

Before you begin any type of exercise program, make sure you consult your doctor, especially if you are over the age of 60.

The essence of a healthy diet

2010-05-12T15:05:00.000+02:00

The essence of a healthy diet is simply making good choices from the foods that are available. For help in making healthy choices.

At the base of the food pyramid are complex carbohydrates, which include grain foods, such as bread, cereal, rice, and pasta. These foods are the foundation of a healthy diet. On the second tier are two equal sections; one is vegetables, and the other is fruits. These foods are also complex carbohydrates. Most of your daily diet should be selected from these three food groups.

The third tier has two smaller sections. One section has such foods as milk, yogurt, and cheese; and the other includes meat, poultry, fish, dry beans, eggs, and nuts. Only moderate amounts of foods should be eaten from these groups. Why? Because most of these foods are rich in cholesterol and saturated fat, which can increase the risk of coronary disease and cancer.

Finally, at the very top of the pyramid is a small area that includes fats, oils, and sweets. These foods provide very few nutrients and should be eaten sparingly. More foods should be chosen from the bottom part of the pyramid, and fewer from the top.

Rather than sticking to the same food items from each section toward the bottom of the pyramid, it is wise to experiment with a variety of foods within those sections. This is because each food has a different combination of nutrients and fiber. Some vegetables and fruits, for example, are good sources of vitamins A and C, while others are high in folic acid, calcium, and iron.

Vegetarian diets are becoming increasingly popular. There is strong data that vegetarians are at lesser risk for obesity, . . . constipation, lung cancer, and alcoholism. And, with careful, proper planning, even meatless diets can meet Recommended Dietary Allowances for nutrients.

An important factor for everyone is keeping dietary-fat intake below 30 percent of total calories and saturated fat below 10 percent.

Use vegetable oil and soft margarine in place of animal fat. Avoid the use of such vegetable oils as palm oil and coconut oil, which are high in saturated fats. And drastically limit your consumption of commercially made bakery products- doughnuts, cakes, cookies, and pies-since they commonly contain saturated fats.

In addition, substitute skimmed or low-fat milk for whole milk, margarine for butter, and low-fat cheeses for regular cheeses. Also, replace ice cream with ice milk or low-fat frozen yogurt. Another way to decrease cholesterol in your diet is to reduce your consumption of egg yolks to one or two per week; use egg whites or egg substitutes in cooking and baking.

Meat is listed in the same section of the Food Guide Pyramid as poultry and fish. However, fish, chicken, and turkey often contain less fat per serving than such meats as beef, lamb, and pork, depending on the cuts used and the method of preparation. Hamburgers, hot dogs, bacon, and sausages are usually high in saturated fat. Many dietitians recommend limiting the amount of lean meat, fish, and poultry consumed per day to no more than six ounces [170 g]. Although organ meats, such as liver, may have dietary benefits, it should be remembered that they are frequently high in cholesterol.

Between regular meals many people enjoy snacks, which often consist of potato chips, peanuts, cashews, cookies, candy bars, and so forth. Those who recognize the value of a healthful diet will replace these with low-fat snacks that include homemade popcorn without added butter or salt, fresh fruit, and raw vegetables like carrots, celery, and broccoli.

Keeping Count of Calories

When you center your diet on complex carbohydrates instead of high-fat foods, there are positivebenefits. You may also lose weight if you are overweight. The more grains, vegetables, and beans you can substitute for meat, the less fat you'll be accumulating on your body.

When Eating Out

Fast-food restaurants are popular. But caution is needed because the foods they offer are usually high in saturated fat and calories. A large or double hamburger, for example, contains between 525 and 980 calories-many of them from fat. Often, fast foods are fried or served with fattening cheeses, toppings, or dressings. Eating such meals will likely take its toll on your health.

Some restaurants serve large portions, you need to watch the amount of food you consume. If you do not eat the full meal, you can ask to take what you do not eat home. Some diet-conscious people order only an appetizer, which is smaller than a regular entrée. Some couples order one entrée and share it, but they also order an extra salad. Wisely, you will beware of restaurants that offer unlimited food for one moderate price. These places can be a temptation to overeat!

Weightless Workout

2010-05-07T13:23:00.000+02:00

If you are looking for a good workout without weights or fitness equipment, this may be exactly what you need.

The Burpee!!

Start in a standing position with your arms stretched up overhead, palms of hands together.

Step 1: Drop down into a squat with hands flat on the floor in front of you.

Step 2: Kick your feet back and go down into a pushup.

Step 3: Come up from pushup and jump feet forward.

Step 4: Jump up high and straight, clapping hands above your head.

You will probably find that one burpee is pretty easy to do as long as you are in good health and have normal flexibility in the joints. If you don’t find it easy doing one burpee then you probably need some advice from a doctor on how to get fit.

If you need to make it a little easier, you can cut out the pushups (but do still jump feet back and forward), or in step 4 you can just stand up instead of jumping.

To turn these into a full workout without weights, you need to do them in descending sets. This is the secret of making the burpee into a workout that can get you as fit as somebody would want to be in prison or in the military.

Descending sets work like this:

Warm up with stretches, then do 5 burpees without stopping. Then take a half minute break.

Next do 4 burpees without stopping, then another half minute break. Then 3, break, 2, break, 1 and you are done.

If that is easy, then next time you can start with more – say 7 or 10. If you start with 10, you need to do 10 then break, 9, break, 8, break, etc.

This means that if you start with 10 you end up doing a total of 55 burpees. If you start with 5, your total is just 15. So although 10 does not sound like a lot more, it really is. Be aware of that and do not start too high.

Never sacrifice form. This means each burpee should be smooth and well balanced. If you are losing your balance you risk injury. Concentrate on doing them well before you think about doing more.

Start at a level that you are comfortable with and then add one more set every 1-2 weeks until you are up to around 20. That’s the minimum that guys in prison aim for in order to consider themselves strong. Some go for 25 sets … but that adds up to 325 burpees so that is a real serious workout without weights!

Acupressure Tigger Points

2010-03-06T15:27:00.002+01:00

Trigger points are described as hyperirritable spots in skeletal muscle that are associated with palpable nodules in taut bands of muscle fibers. Trigger point researchers believe that palpable nodules are small contraction knots and a common cause of pain. Compression of a trigger point may elicit local tenderness, referred pain, or local twitch response. The local twitch response is not the same as a muscle spasm. This is because a muscle spasm refers to the entire muscle entirely contracting whereas the local twitch response also refers to the entire muscle but only involves a small twitch, no contraction.

The trigger point model states that unexplained pain frequently radiates from these points of local tenderness to broader areas, sometimes distant from the trigger point itself. Practitioners claim to have identified reliable referred pain patterns, allowing practitioners to associate pain in one location with trigger points elsewhere. Many chiropractors and massage therapists find the model useful in practice, but the medical community at large has not embraced trigger point therapy. Although trigger points do appear to be an observable phenomenon with defined properties, there is a lack of a consistent methodology for diagnosing trigger points and a dearth of theory explaining how trigger points arise and why they produce specific referred pain patterns.

Skeletal muscle accounts for 40% of body weight, and about 85% of human pain complaints. The commonest muscles affected are those in the neck, shoulder girdle, low back and hip girdle. Muscles are sprained when they are placed under an excessive physical load. The sprain does not normally affect the whole muscle, but is usually confined to one or two small muscles fibres within the main body of the muscle.

The sprain causes a rupture of a few muscle cells, producing initial pain and inflammation, and which usually settles within 1 -2 weeks. During this healing period it is possible to feel a painful taut band within the affected muscle where it has been sprained. This taut band is often referred to as an active Trigger Point (TrP). If the sprain is bad enough, sensitisation at the appropriate level in the spinal cord occurs leading to a increase in resting tone within the whole muscle i.e. it appears that the whole muscle has gone into spasm. When the resting tone of the whole muscle increases, it is much less willing to relax increasing the likelihood of further injury and cramps.

In most people the sprain heals naturally, leading to resolution of the muscle tenderness and the trigger point. In some people the pain resolves but the taut band remains, producing a latent trigger point (TrP). A latent TrP does not normally cause pain unless it is prodded, rolled around, or stretched. It may leave the muscle vulnerable to further injury in the future as the latent trigger point may make the muscle less willing to lengthen or relax.

In a small proportion of people the TrP remains active long after the original injury. The reason for this is not fully understood, but it appears that a self-perpetuating loop operates making it possible for trigger points to remain active for decades. There is often also a complex interactive between fear of the pain, excessive guarding of the part, and abnormal beliefs about the cause of the pain. Many patients are told that the cause of the pain is due to arthritis, especially when it has gone on for many months after the original injury.

Active Trigger Points usually have the following characteristics:-
• A history of sudden onset after an acute muscle overload, or a gradual onset with chronic overload.
• A pattern of referred pain characteristic for the individual muscle.
• Weakness and restricted range of movement appropriate for the muscle involved.
• A taut palpable band within the muscle.
• Focal tenderness on digital pressure.
• A twitch response in the muscle on snapping the trigger point with the finger.
• Resolution of the pain with specific treatment for the trigger point.

Trigger points have a number of qualities. They may be classified as active/latent and also as key/satellites and primary/secondary.

An active trigger point is one that actively refers pain either locally or to another location (most trigger points refer pain elsewhere in the body along nerve pathways). A latent trigger point is one that exists, but does not yet refer pain actively, but may do so when pressure or strain is applied to the myoskeletal structure containing the trigger point. Latent trigger points can influence muscle activation patterns, which can result in poorer muscle coordination and balance.

A key trigger point is one that has a pain referral pattern along a nerve pathway that activates a latent trigger point on the pathway, or creates it. A satellite trigger point is one which is activated by a key trigger point. Successfully treating the key trigger point often will resolve the satellite and return it from being active to latent, or completely treating it too.

In contrast, a primary trigger point in many cases will biomechanically activate a secondary trigger point in another structure. Treating the primary trigger point does not treat the secondary trigger point. Activation of trigger points may be caused by a number of factors, including acute or chronic muscle overload, activation by other trigger points (key/satellite, primary/secondary), disease, psychological distress (via systemic inflammation), homeostatic imbalances, direct trauma to the region, radiculopathy, infections and health choices such as smoking.

Trigger points can appear in many myofascial structures including muscles, tendons, ligaments, skin, joint capsule, periosteal, and scar tissue. When present in muscles there is often pain and weakness in the associated structures. These pain patterns in muscles follow specific nerve pathways and have been readily mapped to allow for identification of the causative pain factor. Many trigger points have pain patterns that overlap, and some create reciprocal cyclic relationships that need to be treated extensively to remove them.

Diagnosis of trigger points
Trigger points are diagnosed by examining signs, symptoms, pain patterns and manual palpation. Usually there is a taut band in muscles containing trigger points, and a hard nodule can be felt. Often a twitch response can be felt in the muscle by running your finger perpendicular to the muscle's direction; this twitch response often activates the "all or nothing" response in a muscle that causes it to contract. Pressing on an affected muscle can often refer pain. Clusters of trigger points are not uncommon in some of the larger muscles, such as the gluteus group (gluteus maximus, gluteus medius, and gluteus minimus). Often there is a heat differential in the local area of a trigger point, and many practitioners can sense that.

Misdiagnosis of pain
The misdiagnosis of pain is an important issue. Referred pain from trigger points mimics the symptoms of a very long list of common maladies, but physicians, in weighing all the possible causes for a given condition, rarely consider a myofascial source. The study of trigger points has not historically been part of medical education. Travell and Simons hold that most of the common everyday pain is caused by myofascial trigger points and that ignorance of that basic concept could inevitably lead to false diagnoses and the ultimate failure to deal effectively with pain.

Trigger Point Treatments
The principles of treating trigger points are as follows:-
• Reduce the pain generated by the TrP by using local methods.
• Improve the suppleness of the muscle by using stretching techniques shortly after the treatment.
• Strengthening the muscle afterwards to prevent vulnerability to further injury.
• Using one without the other often results in failure. It is extremely important for patients to fully understand and accept the cause of the pain, the patterns of referred pain, and to accept responsibility for their own recovery by complying with the necessary stretch routines.

Spray and Stretch Treatment
A cool spray or Gel is applied to the skin overlying the affected muscle, whilst the muscle itself is gently placed into it's maximum stretched position. The coolant helps to inhibit the nerve mechanisms responsible for keeping the muscle in a contracted state, allowing the TrP to be deactivated by the stretching techniques.

Positional Release
TrPs are deactivated by positioning the patient in such a way that the affected muscle is shortened as much as possible. This minimised position is then held and supported by the therapist (with the patient in a completely relaxed state) for at least 90 seconds, before being slowly released back to normal again.

At the heart of this technique is the supposition that muscles are sprained when placed under a physical load, usually when the muscle is at maximal stretch. The control system for that muscle then exhibits a form of "memory" keeping the sprained part of the muscle in a contracted state. Minimising the length of the muscle for 90 seconds helps to reset the control system by reducing the degree of dorsal horn sensitisation and also by reducing the abnormal muscle position receptors activity.

Muscle Energy Technique (also known as Post Isometric Relaxation)
Ischaemic Compression Treatment
TrP's are deactivated by the therapist applying firm pressure with a finger or thumb for at least 3 - 5 minutes. This renders the point temporarily short of oxygen, glucose and other blood-borne fuels (ischaemic) allowing it relax.

Myofascial Trigger Points v’s Acupressure Trigger Points
Acupressure trigger points are always in the same locations on the body, they do not move. Myofascial trigger points are located wherever the muscle fibres have been put into an overloaded state. Both trigger points will have associated projected pain locations, which will help to determine the points to be treated. The points can be treated with the same methods, although the Acupressure trigger points can be treated by use of traditional Acupressure palpataions, sensing for “a Pulse”.

Risks

Treatment, whether by self or by a professional, has some inherent dangers. It may lead to damage of soft tissue and other organs. The trigger points in the upper quadratus lumborum, for instance, are very close to the kidneys and poorly administered treatment may lead to kidney damage. Likewise, treating the masseter muscle may damage the salivary glands superficial to this muscle.

The Hay Diet

2009-11-29T11:44:00.000+01:00

Food combining, often referred to as the Hay diet, is one of the few logical dieting methods that most health and fitness specialists would recommend, simply because there is little chance of adverse effects such as headaches or nausea.   Dr. William Howard Hay introduced food combining in 1911. His basic premise is that there is one underlying cause for health problems and that is the wrong chemical condition in the body.  

The wrong chemical condition is acidity which is caused by the manufacture and accumulation of acid from the products of digestion and metabolism in amounts greater than the body can eliminate.   This acid condition results in a lowering of the body's vital alkaline reserve, the depletion of which causes toxaemia or autointoxication.   Dr. Hay classified foods into three types according to their chemical requirements for efficient digestion. These three types are: -  

Alkali forming foods such as fruits and vegetables. Alkali forming means the end products of such foods after digestion. Even acid tasting fruits such as lemons yield alkaline salts in the body.  

Concentrated proteins such as meat, game, fish, eggs or cheese. These foods are acid forming in their final end products in the body.  

Concentrated carbohydrates or starch foods, which are acid forming. These include grains, bread, and all foods containing flour, all sugars and foods containing sugars (sucrose), but not the naturally occurring sugars found in fruit.   Dr. Hay's theory was that, although protein and starch foods are acid forming in their end products in the body, they need different conditions for digestion and should never be combined at the same meal.   

THE HAY RULES FOR HEALTH  
Starches and sugars should not be eaten with proteins and acid fruits at the same meal.

Vegetables, salads and fruits (whether acid or sweet) if correctly combined should form the major part of the diet.

Proteins, starches and fats should be eaten in small quantities.

Only whole grains and unprocessed starches should be used and all refined and processed foods should be eliminated from the diet.

Not less than four hours between starch and protein meals.

Milk does not combine well with food and should be kept to a minimum.

Don't mix foods that fight, see below chart.

List A	List B	List C
Proteins	Neutral Foods	Starches
All meat	Most vegetables	Biscuits
All poultry	All salads	Bread
Cheese	Seeds	Cakes
Eggs	Nuts	Crackers
Fish	Herbs	Oats
Soya Beans	Cream	Pasta
Yoghurt	Butter	Potatoes
	Olive oil	Rice
		Sugar/Honey
		Sweets

Mix anything from List A with List B
Mix anything from List C with List B
Never mix List A and C!

Mix vegetables or salads with pulses i.e. beans/lentils - make these and unprocessed foods the main part of your diet.

eSSeNCe FuNKY HouSe PODCAST - November 2009

2009-11-25T16:02:00.003+01:00

Calorie Counting

2009-11-23T14:04:00.001+01:00

How does calorie counting work?

Calorie counting is just that! You count the number of calories in everything that you eat and drink - if your daily intake of calories is less than the amount your body needs, you'll lose weight.

The chart below will give you an idea of the amount of calories used by the average man and woman per day so if you consume less than this, you'll start to see the pounds drop off.

Eat 500 calories a day less than those figures and you should lose around a pound a week. As always, you should ensure that you eat as balanced a diet as possible

Daily calorie requirements
	Male	Female
Sedentary	2200	1600
Active	2800	2200
Very Active	3000+	2800

There are many books and websites which list the calories in foods and drinks and of course take a look at the food packaging which will show the amount of calories and other nutritional information. As well as calorie counting, use this information to make your diet healthier - avoid saturated fats and go for food with low salt and low sugar options.

Once you've been on the diet for a week or two, it'll become easier to follow as you'll get to know how many calories are in the foods you like to eat. Many people find that keeping a food diary helps them with a calorie counting diet, at least in the initial stages.

What is a Calorie?

The calorie is the amount of energy required to heat 1gram of water by 1degree centigrade. Just to confuse the matter however, in diet terms what we refer to as calories are actually kilocalories or the amount of energy required to heat a kilogram of water by one degree (kcal).

Approx 3,500 kilocalories = 1 pound of body weight
Approx 7,000 kilocalories = 1 kg of body weight

The calorie works both ways so that the energy your body expends doing everything from sleeping to jogging is also measured in calories (kilocalories) for example sleeping will lose you 60-80 calories an hour while a jog for the same time will burn off 500-600 calories.

The amounts vary according to your bodyweight but the chart right gives a rough idea for someone of 150 pounds (10 stone, 10lbs or 68 kg). If you're heavier than that, you'll burn more and less if you're lighter.

Does It Matter If You Are Overweight?

2009-11-19T12:25:00.000+01:00

Everywhere we look in the western world we are inundated with pictures, images, icons and inferences of the 'perfect' female shape! The truth is that many of these images are altered or enhanced in some way and do not depict the typical female form. The pressure to lose weight is immense when we are bombarded every day with media selling products based on slimness, sex appeal and fashion. The constant message is that slimness will make you desirable.

With the current demographic trends in western countries, and faced with a sea of high fat, high sugar combined with physical inactivity; it is time to pay attention to our weight but not for any reasons of desirability. The most important reason for wanting to be a healthy body weight is for health rather than for how your body looks.

Overweight and obesity are major public health problems in western countries. Since the 1980s both adult men and women have become heavier, with obesity rates more than doubling in the last 20 years! Children are also becoming heavier. There is a growing concern that we are inadvertently training our overweight children to become obese adults. It has been said, we are digging our graves with out teeth! So just why should we be concerned with achieving a healthy body weight?

Overweight linked with diabetes.
In January 2003, two studies that highlighted the topic of obesity and its impact on health. The first study focused on the relationship between obesity and diabetes, as well as the growing concern of diabetes between the years 2000 and 2001. The numbers don't look good, with an alarming 5.6% increase of obesity in both men and women-from all ethnic groups, age ranges and educational levels. The occurrence of diabetes also increased-up 8.2% from 2000.

Overweight linked with premature death.
The second study found that obesity appears to markedly lessen life expectancy, especially among young adults. The researchers compared Body-Mass Index (BMI) to longevity and found a correlation between premature death and higher BMIs. For example, a 20-year-old white male, 5'10" weighing 288 pounds with a BMI of greater than 40 was estimated to lose 13 years of his life as a result of obesity. Findings were similar for women with higher BMIs, who were estimated to lose an average of eight years. While these studies reference extreme levels of obesity, there are still millions of overweight people in developed countries with a life expectancy rate that is three to five years less than their healthy-weight counterparts.

Overweight linked with heart disease.
Overweight people tend to have higher blood pressure and higher blood cholesterol, which are major risk factors for heart attack and other blood vessel disease. Being overweight can contribute to problems in the joints, and is also associated with other serious diseases such as diabetes.

How you tell if you are overweight
As we are all different shapes and sizes, there is not one recommended weight for your height. Instead there is a range of weights that are healthy for your height. One way to check your weight is to calculate your Body Mass Index or BMI.

Your BMI is a ratio or comparison of your height and weight expressed in a number. To find out your BMI you need to divide your weight (measured in kg) by your height (measured in m) squared. If you do not know your measurements in the metric system you can find any number of BMI calculators online that will do the conversion for you into empirical measures.

The accepted definitions of weight categories by BMI are:
    •    Underweight - BMI less than 18.5
    •    Healthy weight - BMI between 18.5 and 24.9
    •    Overweight - BMI equal to or greater than 25 and up to 29.9
    •    Obese - BMI equal to or greater than 30

These BMI values only apply to adults aged 18 years and over and are based on studies of Caucasian populations. Therefore, they are not applicable to children and adolescents and they may not be appropriate for people of other cultural backgrounds.

Another way to check your weight is to measure your waist circumference, using a tape measure. This gives you an idea of whether you have a lot of fat stored around your middle. Waist circumferences associated with increased health risk are:
For men - Waist circumference greater than 94cm
 For women - Waist circumference greater than 80cm

Being a healthy weight can help:
    •    improve blood cholesterol levels, blood pressure and blood glucose levels
    •    reduce your risk of other health related problems
    •    improve self confidence and self esteem
    •    make it easier to be physically active.

If you are obese or overweight…try not to gain additional weight. This will help you in years to come as people tend to increase weight with age. Better still look after your body and follow a healthy lifestyle incorporating a nutritious, delicious, health enhancing weight loss program. Just by losing 10 pounds you can significantly improve your overall health.

http://www.topendsports.com

Easy Weight Loss Tips

2009-11-19T12:18:00.000+01:00

Here are some simple ideas to help you lose weight

Eat Less
• You don’t keep up with the Joneses. Try taking one bite of food for every two your dining companion takes.
• To stop yourself from eating more, brush your teeth, floss, gargle, or chew a stick of gum immediately after your meal.
• When you throw food away, thoroughly bury it under more trash so there will be absolutely no question of you changing your mind. (Yes, there are people that bin dive).
• Chew sugarless gum while you prepare meals. It will keep you from tasting while you cook.
• Drink a glass of water before every meal. It’s a healthy way to quench your hunger as your stomach will feel fuller sooner.

Avoid Cravings
• Give yourself a manicure when a craving strikes, applying extra layers of slow-drying nail polish. It will keep your hands occupied and out of trouble until the craving fades. (Hey guys you can try this too if you like!!)
• Take a shower or bath when a food craving strikes. It will relax you, and keep your whole body occupied and out of trouble (i.e., out of the kitchen!) until the craving fades.
• When a food craving strikes, make a call to a talkative friend. Even better, call from a phone that is away from the kitchen, and stay on until the craving fades.

Eat Better
• Give your sandwiches a boost with lettuce, tomato, sprouts, cucumber slices, bell peppers, and other fresh veggies. Along with the bigger crunch, you’ll get a bigger sandwich with few additional calories and no extra fat.
• Have your teeth cleaned professionally and whitened. You won’t want to tarnish that gorgeous mouth with “bad” food.

Exercise More
• Work for your snacks. Before you eat a high-calorie snack, clean the bathroom or vacuum the house. Don’t eat until the faucets and sink are gleaming.

Motivate Yourself
• Tape a picture of your skinny self to the refrigerator for inspiration. Remind yourself what you can look like. Or alternatively, tape a picture of your fat self to the refrigerator for motivation and remind yourself what you don’t want to look like.

Lemon Detox Diet

2009-11-19T12:15:00.000+01:00

What is it?

The Lemon Detox diet (also known as the Neera Supercleanse, Master Cleanse, lemonade diet or the Maple Syrup Diet) is a diet promoted to improve your overall well being, lead you to better health and/or lose weight. During the diet period, you are only allowed to drink the special drink made up of the Madal Bal Natural Tree Syrup, fresh lemon juice, cayenne pepper and pure water. You are required to drink as much as you like - ideally 6 to 9 glasses a day or whenever you feel hungry. The single most important part of the detox program is not eating - no solid foods are allowed. For optimal results it is recommended that you go on this diet for 10-14 days.

Does it work?

There's little evidence that extreme diet regimens such as this do anything other than lead to unpleasant, unhealthy side effects. The idea of detoxifying or purifying the body of harmful substances has been around for centuries. However, your body does a perfectly good job of getting rid of toxins on its own. On this radical diet you will most likely lose weight due to calorie restriction. Once dieters resume their normal eating habits, you will most likely just put all the weight back on again. Although the syrup in the drink provides some energy, overall there is a serious restriction in calories, resulting in feeling constantly hungry.

Lower your cholesterol and protect your heart.

2009-11-08T08:56:00.000+01:00

Eating the right foods can help lower your cholesterol, ward off disease and protect your heart. Power up your diet and your body with these "superfoods".

Red Grapes - For Your Heart 

A study found that red grapes rich in antioxidants and flavonoids might reduce heart damage. Grapes contain phenol compounds, including resveratrol and quercetin, which reduce inflammation and promote a healthy heart.

Almonds - For Your Cholesterol 

These heart-healthy nuts are packed with protein, calcium and vitamin E, plus the monounsaturated fats help control cholesterol levels. Not only do almonds leave us with a sense of satiety, but they are full of amino acids, which aid in reducing blood pressure. As with most nuts, they are high in calories, so stick to small servings.

Carrots - For Your Eyes 

This highly pigmented vegetable is jam-packed with beta-carotene, which your body converts to vitamin A, lack of this nutrient can hinder your vision. Carrots are also rich in antioxidants and can help reduce the risk of developing cataracts.

Cinnamon - For Your Digestion

 This aromatic spice is commonly used to help the body absorb certain dairy products, but there is also evidence to suggest that it contains disease-fighting properties. A study found that cinnamon decreased the production of leukemia and lymphoma cancer cells. The spice is also believed to be a useful tool for people living with diabetes. Cinnamon has been known to aid with digestion and stimulate circulation, leading to possible reduced blood sugar levels, which is especially helpful in type 2 diabetes management.

Exercise and Sleep

2009-11-07T18:29:00.000+01:00

Exercise is important for a healthy life. People who are physically fit have a better quality of sleep. A healthy body and a relaxed mind will increase your chances of being able to fall asleep and gain the benefits of a good night's sleep.

The benefits of exercise are multiple. Exercise is essential for a healthy life. It will not only reduce the risk of premature death from heart disease and other diseases but will help keep your joints bones and muscles strong and healthy.

Exercise also affects mood and a sedentary lifestyle increases the risk of depression. Depression and anxiety can affect your ability to sleep.

Too Tired to Exercise

Many poor sleepers report feeling too tired to exercise during the day. Lack of sleep increases the risk of obesity. Recent research shows that obesity is related to sleep loss and may be contribute towards poor eating habits. It is important to include exercise during the day for a good nights sleep.

Obesity, joint pain, muscle spasms and high blood pressure are just a few of the conditions that will affect your ability to fall and stay asleep. Most of us have experienced a sleepless night caused by a cough or a cold, or a sore foot. Pain and discomfort will make it difficult to fall asleep. Tired muscles will find it easier to relax.

Stimulating the Mind

Exercise stimulates the body and the mind. The ‘high’ that many people feel after exercising will give you renewed energy and a feeling of wellbeing. Although you may feel physically relaxed, the mind will take longer.

Increased blood flow and oxygen in the body affects the central nervous system. The mind is also affected by the release of neurotransmitters such as serotonin and norepinephrine. It is believed that these endorphins, which are produced by the brain and the pituitary gland, are the reason we feel good after exercise.

Time to Exercise for Sleep

Although the body may feel relaxed after exercise, the mind will be buzzing. Exercising too close to bedtime may make it harder to fall asleep.

Try to exercise earlier in the day. Exercise in the morning is a great way to start the day. This may be difficult, especially after a poor nights sleep, but the benefits of a boost in energy and feeling alert will help you get through the day.

Try and find a time, which you can fit in on a regular basis. If you can only exercise in the evening, try and do this as early as possible. Remember, eating can also affect your ability to sleep so an evening in the gym followed by a large meal will leave you tossing and turning at bedtime.

Types of Exercise for Sleep

The physical benefits that will help you sleep include weight loss, stress reduction, improved cardiovascular functioning and increased joint mobility. A combination of aerobic exercise that will get the heart and lungs working, and stretching, that will help you relax, is ideal.

Committing to Sleep

The health benefits of exercise and improved sleep are a long-term commitment. Although many notice an almost immediate improvement in their feeling of wellbeing and their ability to sleep, commitment is essential.

This means it is important to fit exercise into your life on a regular basis. It is recommended that aerobic exercise is included at least 2 – 3 times a week. 20 – 30 minutes of aerobic exercise will give you the health benefits that will make a difference to your life. Exercise in the fresh air is particularly beneficial and a daily walk will improve your fitness and calm the mind.

Make sure you find something you enjoy doing. Many find gyms and health clubs have all the facilities that will help them get fit. The opportunity to meet people and try new classes and different sports can help keep you motivated. For others, individual activities such as running or cycling may be more enjoyable and easier to fit into a busy life.

Whatever you chose, and however quickly you feel the benefits, it is important to keep going…We need to sleep every night for the rest of our lives, so it is important to try and get the best night's sleep possible. Making time to exercise is one way to increase our chances of a good night's sleep.

Core Stability

2009-11-07T15:30:00.000+01:00

Core stability relates to the bodily region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm and its ability to stabilise the body during movement. The main muscles involved include the transversus abdominus, the internal and external obliques, the quadratus lumborum and the diaphragm.

The diaphragm is the main muscle of breathing in the human and so breathing is important in providing the necessary core stability for moving and lifting. It is the action of these muscles contracting together upon the incompressible contents of the abdominal cavity (ie the internal organs or viscera) that provides support to the spine and pelvis during movement.

In practice

Whenever a person moves, to lift something or simply to move from one position to another, the core region is tensed first. This tension is usually made unconsciously and in conjunction with a change in breathing pattern. An example to try is to sit in a chair and to reach forward over a table to pick up a cup. This movement is first accompanied by a tension in the core region of the abdomen and can be felt by placing one hand on the abdomen as the movement is made.

As the load increases the key muscles contract around the viscera, which are incompressible, to form a stable ball-like core region against which the forces are balanced in coordination with posture. In martial arts there is a saying that 'power is generated from the ground up' and core stability is necessary for the transfer of force and power from the ground across the body into any movement.

Core stability is essential for the maintenance of an upright posture and especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise.

Insufficient core stability can result in lower back pain, poor posture and lethargy.

It should be noted that there is little support in research for the core stability model and many of the benefits attributed to this method of exercise have not been demonstrated. At best core stability training has the same benefits as general, non-specific exercise

Carbohydrates

2009-11-07T09:28:00.002+01:00

Carbohydrates are a primary source of energy, found in most foods, especially in the form of sugar in today's junk food carbohydrate diet.

Broken down into two main carbohydrate groups, complex carbohydrates and simple sugars, aiming for a carbohydrate deficiency diet will be hard to achieve.

Complex Carbohydrate's

Natural, raw, unrefined, or unprocessed carbohydrates are surrounded by other factors such as proteins, fats, vitamins, and minerals.

Carbohydrates in the natural form should be the only ones we consume in any quantity. All of these carbohydrates contain some fibre (cellulose) which is impossible to digest, thereby giving bulk to the foods we eat.

Good examples of these carbohydrates are:

Potatoes, Whole grain bread, Brown rice and wholemeal pasta.

Simple Sugars

Diabetes is fast becoming one of the countries biggest killers, due to the fast amounts of sugar laced in refined products.

Sugar is an anti nutrient containing no vitamins and minerals, yet in order for the body to make use of sugar it needs B complex vitamins.

Sugar is an irritant to the stomach and creates gastric acid contributing to heartburn and ulcers.

Sugars can cause enlargement of the liver, kidney and adrenal glands as well as an increase in the production of insulin, estrogen and adrenal hormones.

Food Examples Containing Sugars: -

# Cakes and biscuits: Fruit cake, Iced cakes, Jam Sponge, digestive.
# Drinks: Cola, Ribena, Orange juice, Drinking chocolate, Beer.
# Puddings: Fruit Yogurt, Crumbles, Fruit in syrup, Pastries, Ice Cream.
# Spreads: Jams, Honey, Lemon curd.
# Breakfast cereals: Sugar coated cereals, Muesli.
# Soup: Tomato soup.
# Sweets: All sweets including chocolate and wine gums.
# Sauces: Sweet pickle, Tomato ketchup, Chutney.
# Fruits and Vegetables: Bananas, Peas, Baked beans, Apples, Sweet corn.

Test Your Fitness

2009-11-06T08:01:00.000+01:00

Before embarking on any new fitness or exercise regime it's always wise to have yourself tested by a qualified Personal Trainer or your own Doctor to make sure that there are no issues which would prevent you from performing certain exercises.

Take a good starting position, this could be for example your resting heart rate. Initially this might be 85 beats per minute, then after 8 weeks, it's been lowered to 75 beats per minute. This very simple result is a good indicator which shows that the training and exercise is working for you.

The purpose of these tests is not only to check your current fitness level and to help assist you by giving you the green light to commence your workout, but also so that you can see and monitor what improvements you're making.

Any negative results, should always be looked upon positively, as by having the test done regularly (4 - 8 weeks) you can see what changes you need to make in your training.

Don't worry if results such as bodyweight may have gone up, this could simply be due to an increase in healthier muscle tissue, you will need this to burn off the fat and to give your body a better healthier shape and muscle tone.

Its very important that you keep a note of all your results, dont just write them down, type them out and email them to yourself.

If you lose the scrap of paper that you wrote them on, at least you can get them by surfing through your emails.

Its the positive gains that you can see on paper that will help you stay motivated, as sometimes the gains are there, but because they can come slowly, they are often missed.