Contact Faye on email: face2facefitness@hotmail.co.uk or Tel: 07549855591

Healthy Eating

FOLLOW THE “HEALTHY PLATE” METHOD. 

 Basically this means adopting a dinner plate that is 50% vegetables (aim for 2 different colours or 2 different kinds of veggies at one meal), 25% protein (lean meats, poultry, fish, beans/legumes), 25% starch (whole grains like rice, pasta, bread, quinoa and starchy veggies like potatoes, corn, peas, or squash).  Feel free to add a source of calcium (like a glass of milk, low-fat yoghurt, or cheese) and piece of fruit to complete your meal.

 COLOUR IT UP!

All vegetables and fruit offer an abundance of nutrients such as fibre, vitamins A, C, K, calcium, iron, potassium, antioxidants, phytochemicals, and more, without the high-calorie/high-sodium price tag of other foods.  The goal here is to try to maximize which nutrients your body receives by eating from all colours of the rainbow: RED, ORANGE, YELLOW, GREEN, BLUE/PURPLE, and WHITE.  While grocery shopping, if you can select a fruit or vegetable item from each of those 6 colour categories, you’re doing well!  Extra points if you eat both a dark green and a bright orange vegetable each day of the week.

Inactivity "AS BAD AS SMOKING"

Smoking is seen as one of the world's biggest health risks - yet according to a team of experts around the world , not enough exercise is killing people as much as smoking. In a report published in the medical journal The Lancet, experts claim that about third of adults are not doing enough physical activity, which causes more than five millions deaths worldwide every year.

And there's worse news. The UK ranks among countries that are the least active, the report suggests. "The UK is really lagging behind when it comes to staying fit,"

Try basic things like, use the stairs instead of the lift. Get off the bus one stop sooner. Try to park the car further away from work and walk. Start with these basics.

Happy Healthy Life's Everyone...

Sweet Potatoes

Ideal for soups and stews as well as for mashed and roasted, sweet potatoes are used as an alternative to ordinary potatoes because they have a lower glycaemic index - there sugars are released into the blood stream slowly but there are plenty other reasons why sweet potatoes are great for you:

• High in beta-carotene, an anti-oxidant nutrient which is converted into vitamin A in the body. Vit A is essential for the immune system, as well as your skin and cells that line the airways, digestive tract and urinary tract.
• also contain other vitamins and minerals including vitamins B3, B5 and B6 and vitamin c, potassium  manganese and copper, a source of fibre too.
• Other antioxidants called anthocyanins, these have anti-inflammatory properties.
• Studies suggest to get the best out of sweet potatoes you should cook them by boiling or steaming them, that way their nutrient contents are higher.  

DIABETES PRESCRIPTIONS TOP 40 MILLIONS

Health experts claim there is a desperate need fr increased awareness of Type 2 diabetes in this country following the news that the number of prescriptions for diabetes treatments has risen by 50 percent during the last six years.

In England alone, 2.5 million people are diagnosed diabetes, 90 percentage of whom have Type 2 diabetes ( or onset diabetes). If the number of diabetes prescriptions continues to rise accordingly, however, charities UK claim they could bankrupt the NHS within the generation.

Are you at risk of becoming diabetic? Ask your pharmacists or doctor for more information, even better still speak to Faye for more information on healthy eating.

Lode Half Marathon Runners

Just a few tips for the day and a few days leading up to it:

Stock up on your carbohydrates, over the next few days, until race day, as well as waking up on the morning of the race eat plenty of carbs.

Drink plenty of water, a sedative adult on average is required to drink 8 pint size glasses a day, so anything more than this is a bonus especially when you lose a lot while perspiration through running/exercise.

Its mind over matter, if your training has gone according to plan then stay mentally strong throughout your race, possibly pet talk if needs be.

If you are running as a group, even a bigger bonus, you will encourage each other.

Try the wide strides techniques towards the end mainly to cover a wider space area when running, try and encourage those of you who are looking to beat your Personal Best.

Try not to under dress, so possibly have a light jacket/jumper with you if you need it, you can use, as some of us rather be too hot than cold.

Jelly beans, they are a brilliant source of energy, so many have a few handy in your pocket.

Throughout the course there will be water stations, try and drink even a few sips each time as you are losing water through perspiration, you are more likely to dehydrate.

This covers the basics, GOOD LUCK and let us know how you get on or even let us know how your feeling before and after the race.

Carbs To Run Faster, Not Eat Fatter

Sweet Potatoes

Packed with beta-carotene for healthy skin, plus vitamin C to support collagen production, important for bones and connective tissue. Easy to digest, they are a great carbohydrate source for runners, with plenty of soluble fibre to keep you feeling fuller for longer.

Berries

Packed with vitamins, minerals and phytonutrients important for performance, berries are a great slow-release source of carbs. The high antioxidant content can help with recovery, too. Combine with some protein (for example, in a shake) for an ideal recovery snack.

Buckwheat

A gluten-free grain, gentle on the digestive system and full of energising magnesium  a mineral that i often low in runners. Magnesium acts as a co-factor for more enzymes involved in the body's use of glucose and insulin secretion, helping to keep blood sugar levels more balanced through the day.

Beetroot.

This is a starchy veg is a good source of nitrate. Studies have shown beets, particularly beetroot juice, can boost levels of nitric oxide and improve oxygen utilisation in the body. This means it can help you run harder for longer. Beetroot also contain phytonutrients called betalains, which have anti-inflammatory properties. Beetroot shots are ideal for a quick pre-run carb boost.

So a few pointers, have a try and give us a shout and tell us how you are getting on.

Why have small portions to eat?

Maintain Blood Sugar Levels

Eating smaller portions more frequently throughout the day will also help to maintain constant blood sugar levels. Your blood sugar helps to give you energy throughout the day. Therefore, a low blood sugar makes you feel tired, sluggish and slow. Each time you eat, your body releases blood sugar from the food. If you eat small meals frequently, you will receive a steady stream of blood sugar, thereby preventing blood sugar "crashes." In contrast, if you eat larger portions only once or twice per day, your blood sugar will spike much higher after eating these meals, and similarly will crash a short while later. This can be especially dangerous to people who suffer from diabetes or other insulin-related conditions.

Prevent Metabolism Crash

Another reason why it is important to eat small portions more frequently is that by doing so, you will help to keep your metabolism running strong. Your metabolism is a function of your body that works to digest food. By eating frequently, your metabolism will be working regularly, and therefore will maintain its ability to do work. In contrast, when you eat large meals at a more infrequent rate, your metabolism experiences large chunks of time when it is not active. When this happens, your metabolism begins to the slow the pace at which it works. This can result in substantial weight gain, and many potentially even lead to the development of obesity.

Prevent Nutrition Imbalances

Eating small portions several times per day will help to prevent nutritional imbalances. Research has found that people who eat several different meals through the day tend to eat different things at each meal, thereby getting a balanced diet of fruits, vegetables, fiber, lean meats and dairy products.

Try to have a variety of foods trough out the day. Drink plenty of water and try to exercise 3 times a week for 30 minutes.

Firm Abs

Six Pack Abs Diet

The diet you eat, heavily effects getting great six pack abs. If your eating the wrong foods, then exercise will give little benefit and you may even start getting a fatter belly! Using the diet information in this article, you will have the base on which you will be able to build.

Six Pack Abs Diet Meal Plan

This is one of the flexible abs diet meal plan so that you get all the nutrients and you can eat variety of foods everyday. A monotonous diet is one of the biggest reasons why people do not adhere to the diet plans. So you can eat variety of fruits, vegetables that are low in calories and fats. But the only precaution you must take is eating right foods at the right time. Given below are some of the abs diet power foods that you must consume as staple foods:

• Beans and legumes
• Low fat or no fat dairy products
• Whole grain foods
• All type of berries
• Instant oatmeals
• Egg whites
• Almonds and other nuts
• Spinach and other green leafy vegetable
• Lean meats

You can combine the above foods wisely and make your own abs diet recipes. Given below is the effective abs diet plan that is made of the above power foods. It can also serve as six pack abs diet for women if combined with effective ab exercises.

Dinner
Boiled rice or whole grain bread with boiled fish or vegetables

Evening Snack
One cup of skimmed milk/ tea/ coffee with pop corns or whole grain biscuits

Lunch
Tofu/ Grilled or boiled chicken and Plain vegetable salad with whole grain bread or whole grain boiled rice

Morning Snack
Handful of peanuts/ Peanut butter with whole grain toast/ Low fat curd

Breakfast
1 cup of milk/ tea/ coffee
Oats – unflavored and unsweetened/ Cereals/ Cornflakes
One fruit- Apple/ Pear/ Peach/ Banana/ Guava/ 1 cup of berries/ Watermelon, Papaya etc.

A great way to kick start. Staying focused and determination will keep you in check. The whole idea of losing weight is really appealing at the beginning but it soon wears off hence why staying focused and pure determination will help you stick to it. No doubt there will be days when it is really hard or life takes over, but next meal/snack try again, never give up!

Diabetes 1

What is Type 1 diabetes?

Type 1 diabetes develops when the insulin-producing cells in the body have been destroyed and the body is unable to produce any insulin.

Insulin is the key that unlocks the door to the body’s cells. Once the door is unlocked glucose can enter the cells where it is used as fuel. In Type 1 diabetes the body is unable to produce any insulin so there is no key to unlock the door and the glucose builds up in the blood.

Nobody knows for sure why these insulin-producing cells have been destroyed but the most likely cause is the body having an abnormal reaction to the cells. This may be triggered by a virus or other infection. Type 1 diabetes can develop at any age but usually appears before the age of 40, and especially in childhood.

Type 1 diabetes accounts for between 5 and 15 per cent of all people with diabetes and is treated by daily insulin injections, a healthy diet and regular physical activity.

Why not start now to improve your life for the better and minimize the chances of developing this as well as avoiding other illnesses.

Contact Fehmida (Faye) at Face 2 Face Fitness for more information or help to start making changes now!

Healthy Eating!

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too. Just follow these eight diet tips to get started.

The two keys to a healthy diet are:

• Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat too little you’ll lose weight. The average man needs around 2,500 calories a day. The average woman needs 2,000 calories. Most adults are eating more calories than they need, and should eat fewer calories.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

Base your meals on starchy foods

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

1. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties when you can: they contain more fibre, and can make you feel full for longer. Starchy foods should make up around one third of the foods you eat.
   Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.
2. Eat lots of fruit and vegIt’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.
3. Eat more fishFish is a good source of protein and contains many vitamins and minerals. Aim for at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.
4. Cut down on saturated fat and sugarWe all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, inEat less saturated fat. 
    
   Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in calories, and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk. Food labels can help: use them to check how much sugar foods contain. More than 15g of sugar per 100g means that the food is high in sugar. Learn more in Sugars.
5. Eat less salt
   Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts.
6. Get active and be a healthy weightEating a healthy, balanced diet plays an important part in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can led to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator. Most adults need to lose weight, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables. Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice to help inLose weight. If you’re underweight, see Underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.
   
   Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, seeGet active your way. After getting active, remember not to reward yourself with a treat that is high in calories. If you feel hungry after activity choose foods or drinks that are lower in calories but still filling.
7. Don't get thirstyWe need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks. 
8. Don’t skip breakfast
   Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

YOURE NEVER TO OLD TO RUN!

If you have started to receive birthday cards saying things like, "wrinkled was not one of the things i wanted to be when i grew up!" you may be one of many who have convinced themselves its too late to take up running. Or if you already run, you might be starting to fret that your future running career will be littered with PW (personal worst . In both instances, you'd be wrong. As countless studies (and case studies!) show, age is no barrier to running, and many runners actually find themselves getting faster with age.

Here are several reasons why, when it comes to running, age really is just a number...of Exeter  "Our recent studies suggest that even if you start running at 40 there are huge health benefits," he says. "Study participants who trained for just two hours a week over 16 weeks showed marked improvements in their aerobic fitness, and also had lowered blood pressure and cholesterol levels. In Denmark, We not only have older runners but 70- and 80- year old football player.

Yes, You Can!
"Many older women tell me they can't run, many have no real medical reason! It could be their muscles are too tight and they feel pain when they run, maybe they're out of cardiovascular shape and get out of breathe when they run. Or maybe they need to register for a small race, so they can feel motivated to run. For the majority of women, its a matter of getting their running education and once they have the knowledge, they'll typically grow to love running! Some dont start running until late 40's.

Use Your Life Experience...
At 40, you have far more life experience than women in their 20's or 30's.Having overcome challenges and obstacles  your more like to have the up and go.  You would stick with it, indiscipline  be patient, persevere and have better time management.

Boost Joint Health.
Worried that running will damage your knees as you get older? Fear not it can actually protect them.Running causes a strengthening of ligaments, tendons and muscles surrounding the knees, this becomes stronger and helps prevent joint injury.

High Pain Threshold.
Older runners are far more likely to cope with discomfort when running. This is because the chance are high that you have given birth once or several times. A lot of women say, experience the pain during a 10k or marathon is not as horrendous as child birth!

Age Proof Your Body.
You may think your too old once you pass your 40th birthday, but actually its a brilliant time to start as research from America have shown the more active you are the more likely you would have an enhanced anti-oxidant defence system. Anti-oxidants combat the free radical damage that can lead to an acceleration of the ageing process and the development of Cancer and other illnesses.

So its never too late! There are many benefits to keeping active and improving your cardiovascular fitness.

Happy Exercising Ladies and Gents of cause.

Healthy Body, Healthy Joints!

It's not a secret that running is the best ways to burn fat, lose weight and to maintain that weight loss.It can burn up to 10-13 calories per minute depending on your age, weight and present fitness levels. Unlike some forms of exercise like biking, running works both your upper and lower body, working your core and postural muscles.

Recommendation are to start off very slowly and build you time and pace gradually. This is one of the most effective ways to lose weight. Another good reason to run is to reduce your risk of Osteoarthritis. If you are over weight you are putting a lot of pressure on your knee joints, five times more likely to develop arthritis in the knees.

Sticking to regular running, 3 times a week, so you constantly challenge your body and keep burning calories, will help keep the weight down.It also means you can indulge into your favourite treats occasionally, without feeling guilty.

Happy exercising everyone!

Health Benefits Of Porridge - Helps To Quit Smoking - STOPTOBER

1. IMPROVES SEX LIFE
Porridge oats can boost libido by helping to re-balance testosterone and oestrogen in the body. Testosterone drives sexual desire in both sexes. Men with low testosterone levels go off sex.

2. GOOD FOR HANGOVERS
Oats neutralise acidity levels in the body and help absorb toxins. Since a hangover is the result of the "poisonous" effects of alcohol, a bowl of porridge might help relieve the symptoms.
Porridge also contains one of the highest levels of soluble fibre of any cereal. Soluble fibre is essential for healthy digestion. Since alcohol depletes sugar levels, the slow-releasing carbohydrates in porridge help redress this.

3. HELPS QUIT SMOKING
Compounds in oats can help calm the nervous system and reduce the craving for nicotine.

4. HEALS THE SKIN
Bathing in oat-based solutions can help problem skin. Anecdotal evidence suggests that the anti-inflammatory compounds in porridge oats can help conditions such as psoriasis and eczema. Fill a sock or stocking with porridge oats and place in water for 20 minutes while bathing.

5. FIGHTS INFECTION
Of all the cereals, porridge has the best proportion of protein needed for growth and repair in the body and to help boost the immune system.

6. FIGHTS HEART DISEASE
Many studies have shown that eating fibre-rich food such as porridge reduces the risk of heart disease. But scientists in the U.S. found that porridge contains avenanthramides - chemicals that stop blood cells sticking to artery walls, preventing the fatty deposits that cause heart disease.

7. REDUCES DIABETES RISK SLOWLY
Digested foods such as porridge might cut the risk of developing non-insulin dependent diabetes by absorbing sugar from the gut and cutting the need for large quantities of insulin to be released.

8. HELPS CONCENTRATION
The slow releasing complex carbohydrates in oats sustain energy levels, allowing full concentration to be maintained. Complex carbohydrates also stabilise and raise blood sugar levels.

9. BEATS DEPRESSION
Porridge is high in Vitamin B6, which promotes the brain chemical serotonin. High levels of serotonin are associated with feelings of well-being and also aid relaxation and restful sleep. Levels of serotonin dip when sunlight is limited - i.e. during winter - and can lead to the depressive condition Seasonal Affective Disorder.

10. BOOTS ENERGY
Porridge oats are high in complex carbohydrates and soluble fibre, which means they release energy slowly. A bowl of porridge should provide all the energy you need until lunchtime.

11. CUTS CHILDHOOD OBESITY
A study of 10,000 children by researchers at New York's Columbia University found that among those who regularly ate whole-oat products, the proportion of overweight children almost halved.
Researchers at Oxford Brookes University also found that those eating foods with a low glycaemic index (GI), such as porridge, were less likely to binge on sugary snacks. Foods with a low GI rating release glucose into the body more slowly and evenly, leaving you feeling fuller for longer.

12. LOWERS CHOLESTEROL
Porridge is rich in soluble fibre, which has been shown to lower blood cholesterol. High cholesterol occurs when fat builds up and constricts the arteries, reducing blood flow to the heart. Eating oats can improve blood flow and bind to cholesterol in the gut, aiding its removal from the body. Scientists think the cholesterol-lowering effects of oats are due to the oat soluble fibre beta-glucan.

13. PREVENTS CONSTIPATION
High-fibre foods such as porridge increase the movement of food through the digestive tract.
This increased bowel action provides a good environment for beneficial bacteria in the gut to ferment while decreasing levels of destructive bacteria.

14. FIGHTS OSTEOPOROSIS
Porridge oats are blended with milk, making an excellent source of calcium which is essential for bone health. Lack of calcium can lead to osteoporosis, which involves a loss of bone density and can make bones fragile.

15. CAN HELP DIETING
Porridge oats are 100 per cent natural, with no added sugar, salt or additives, and are naturally low in calories. An average bowl of porridge made with water contains 171 calories.

16. GOOD FOR PREGNANT WOMEN
Porridge is a source of folic acid. Studies have shown that taking folic acid from before conception until the 12th week of pregnancy can reduce the chances of having a baby with spina bifida. Pregnant women need 400mcg of folic acid a day.

17. FIGHTS CANCER
Oats are rich in the antioxidant vitamin E, which protects the body from the damaging free radicals that can cause cancer. A diet high in soluble fibre foods such as porridge oats might also help reduce the chances of developing bowel, colon and breast cancer.

18. CONTAINS ESSENTIAL MINERALS
Porridge is a good source of manganese, which is essential in allowing the body to produce energy as well as helping to build bones and connective tissue. It also contains zinc, which is needed for normal growth, sexual development and reproduction, and a healthy immune system.

19. REDUCES BLOOD PRESSURE
A daily serving of oats can improve blood pressure control and reduce the need for anti-hypertensive medication, according to U.S. researchers - 73 per cent of those fed a wholegrain oat-based cereal (containing 3g of soluble fibre) stopped or reduced their blood pressure medication by half.

20. COULD HELP LONG LIFE
Britain's longest living man, David Henderson, from Montrose, Scotland, who died in 1998 at 109, attributed his age and good health to a daily bowl of porridge. This could be because the lipids present in oats contain a good balance of essential fatty acids which have been linked to longevity and general good health.

Defiantly supporting this! Stop Smoking!

Stoptober campaign will encourage smokers to quit for 28 days

8 September, 2012

Smokers are being asked to give up smoking for 28 days from 1 October in the first ever mass quit attempt launched today by the Chief Medical Officer Professor Dame Sally Davies.

The innovative campaign, Stoptober, is backed by Cancer Research UK and the British Heart Foundation, and is the first 28-day quit attempt of its kind to encourage the nation’s 8 million smokers to give up.

People who stop smoking for 28 days are 5 times more likely to stay smokefree, so smokers who sign up will be given support and encouragement throughout the month.

They will be able to download the Stoptober app (available free from the Smokefree website) and access the Smokefree Facebook page where they will get additional tips and advice. They will also get a daily message providing additional support and encouragement throughout the month.

Smokers interested in giving up can search for ‘Stoptober’ online, or ask their local pharmacist for a free support pack. Smoking remains the biggest cause of premature death in England and is responsible for the loss of more than 100,000 lives in the UK every year.

For more information visit smokefree.nhs.uk/Stoptober.

Salt

Still eating too much salt...

Figures recently released by the Blood Pressure Association suggest that people in the uk eat more than 425 million grams of salt a day, taking the annual total to more than 155 billion grams (or the equivalent of the weight of 26,000 African elephants).

" This new analysis shows the huge and unnecessary amount of salt we are all eating," says Professor Graham MacGregor, chairman of the Blood Pressure Association.

"This puts up our blood pressure causing strokes, heart attacks and heart failure. as well as increasing the risk of kidney disease, stomach cancer and Osteoporosis."

According to experts, adults in the uk currently each consume around 8.6g of salt every day, compared to the recommended amount of just 6g a day.

Runners/Exercisers - Mood Booster - Mental Health

Going for a run is almost guaranteed to put a smile on your face, but when it comes to the mental health benefits of running, is there a difference between doing harder sessions and running for fun?

When it comes to happiness and good mental health, its well known that exercise gives you a great boost. In fact a recent survey by mental health charity called Mind, conducted as part of its Economics project, found that 94 per cent of respondents said green exercise ( exercising outdoors in nature )improved there mental health. As a runner this can go further still - you are no doubt familiar with that "runners high" you get. This occurs because exercise releases endorphins (the feel good hormones) which has an effect similar to taking an anti-depressant. So, if exercise is nature's natural happiness drug. We all should put on our trainers more often.

Little and Often

You dont need to be out running for hours at a time to get the feel good benefits, either. Running 3 times a week for 30minutes each time is enough to start relieving stress and start making you feel better about yourself. The effects are pretty immediate. It also does not matter what kind of run you do, whether it is a short run or long, you will still feel much better than when you started.

Sometimes setting yourself a challenge keeps you in check and focused. Learn to enjoy your runs, never push yourself to fast to quickly, if your body is saying you cant then stop, if you feel tired, then rest, never feel guilty for having a rest. As well as having a top mental health state it is also important to feel physically fit, if its a rest then take one, as injuries occur when your muscles are not rested or over training. Although there are so many reasons of injuries but to avoid them listen to your body!

Happy exercising everyone...

Water

Your mother may have told you to drink more water when you were young, but you may ignored the advice. As being a logical person, you need reasons on why spending all those time to drink water. Here you go – The Ririan Project gives 10 reasons why drinking water is good for you.

• Get Healthy Skin
• Flush Toxins
• Reduce Your Risk Of Heart Attack
• Cushion And Lube Your Joints And Muscles
• Get Energized And Be Alert
• Stay Regular
• Reduce Your Risk Of Disease And Infection
• Regulate Your Body Temperature
• Burn More Fat And Build More Muscle
• Get Well

Diabetes and Diet

Maintaining a healthy diet is important for everyone, but it is especially important for people with diabetes. A type 2 diabetes diet and following the right meal plan can make all the difference to a person struggling to keep their blood sugar under control. But, what is the right meal plan? How much of which food group should you eat?

Along with a visit to a dietician, this guide should help answer questions you may have about diabetes and nutrition.

Carbohydrates and Fiber in a Type 2 Diabetes Diet

Carbohydrates are one of the major food categories (the others include proteins and fats) in a type 2 diabetes diet. They provide fuel for the body in the form of glucose. Glucose is a sugar that is the primary means of energy for all of the body's cells.

There are two ways to classify carbohydrates -- simple and complex. Simple carbohydrates are sugars -- like glucose, sucrose, lactose, and fructose. They are found in refined sugar and in fruits. Complex carbohydrates are the starches, which are the simple sugars bonded together chemically -- they are found in beans, nuts, vegetables, and whole grains. Complex carbohydrates are considered healthier mostly because they are digested by the body slowly, providing a steady source of energy. They also contain valuable amounts of fiber.

Carbohydrates, rather than fats or proteins, have the most immediate effect on your blood sugar since carbohydrates are broken down directly into sugar early during digestion. It is important to eat the suggested amount of carbohydrate at each meal, along with some protein and fat.

Carbohydrates are mainly found in the following food groups:

• Fruit
• Milk and yogurt
• Bread, cereal, rice, pasta
• Starchy vegetables like potatoes

What Is Carbohydrate Counting?

Carbohydrate counting is a method of meal planning that is a simple way to keep track of the amount of total carbohydrates you eat each day. It helps allow you to eat what you want. Counting grams of carbohydrate and evenly distributing them at meals will help you control your blood sugar.

Instead of following an exchange list, with carbohydrate counting you monitor how much carbohydrates (sugar and starch) you eat daily. One carbohydrate serving is equal to 15 grams of carbohydrates.

With carbohydrate counting, you plan your carbohydrate intake based on what your pre-meal sugar is and your intake or insulin dose can be adjusted. Carbohydrate counting can be used by anyone and not just by people with diabetes that are taking insulin. If you eat more carbohydrates than your insulin supply can handle, your blood sugar level goes up. If you eat too little, your blood sugar level may fall too low. These fluctuations can be managed by knowing how to count your carbohydrate intake.

A registered dietitian will help you figure out a carbohydrate counting plan that meets your specific needs. For adults, a typical plan generally includes three to four carbohydrates at each meal, and one to two carbohydrate servings as snacks.

With carbohydrate counting, you can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your type 2 diabetes meal plan.

Carbohydrate counting is most useful for people who take multiple daily injections of insulin, use the insulin pump, or who want more flexibility and variety in their food choices. However, it may not be for everyone, and the traditional method of following food exchange lists may be used instead.

Always seek professional advice, when making changes to diet, especially if you are diabetic. 

Yo Yo Dieting...

Have you/do you:

l Say on a Friday “Diet starts again on Monday!”

l Never make it more than a few weeks on a diet (often only days)

l Start a diet really motivated only to be absolutely starving by day 3 and ‘fall off the wagon’

l Tried every ‘faddy’ diet around and still haven’t lost weight in the long term?

Then it could well be that you are in fact a ‘yo-yo’ dieter. Not good!

Here are five reasons why you should really put an end to all those miserable cycles of weight loss and regain.

What are Yo-yo diets? www.face2facefitness.net

Yo-yo dieting is the repeated pattern of losing body fat then gaining it back through episodes of diets. Each cycle, the fat loss or gain can be anywhere ranging from 2kg to 20kgs or more. Any diet that includes bouts of starvation, missing meals, cutting out whole food groups entirely, or very low calories produces the yo-yo effect.

Reason 1 – Yo-yo weight loss includes muscle loss.

Very low calorie diets or crash diets cause hunger to set in, triggering the body to break down lean muscle to access the nutrients the body needs.

In other words, the amount of body weight you have lost does not all come from body fat. In fact the drop in weight is mainly due to water and muscle loss. Less muscle = a slower metabolism which leads us onto reason 2.

Reason 2 – Yo-yo diets wreck your metabolism.

Whilst the initial drastic weight loss may seem like the diet is working, yo-yo dieters will soon experience a ‘plateau’ and the rapid weight loss stops.

This plateau is the result of your body adapting to what you are doing – starving it of the correct nutrients.

With less calories coming in and less muscle mass in the body, the body reacts by going into ‘starvation mode’ and starts to conserve energy and fat.

Less energy is burnt and the metabolic rate slows down, so now you have to eat fewer and fewer calories to lose weight making it harder and harder to maintain your new figure.

Therefore, you will inevitably find you are piling your weight back on and sometimes more, resulting in reason 3.

Reason 3 – Yo-yo diets make you put more weight on in the long term.

Yo-yo dieters tend to regain all the weight lost and some more every time they lose weight and regain weight. This is obviously the exact opposite of what they want to achieve.

When normal eating habits resume the body has reduced capability to burn the excess calories due to your slowed down metabolism and weight is rapidly gained. 

What’s worse, your new body profile will have a higher proportion of fat because you have lost all your lean muscle and gained a whole load of fat as you’ve piled the weight (and more) back on.

Reason 4 – If you regain the lost weight it will be even harder to lose it again.

Due to reason 3, a person who repeatedly loses weight only to put it back on is likely to have a cumulative gain in body fat percentage plus your body’s metabolism has slowed down in order to store fat.

Hence, with each dieting episode, the body’s metabolism becomes less efficient and the severe calorie restriction further causes loss of muscle tone, which again means a slower metabolism.

Each successive attempt to shed off those extra pounds becomes more difficult, if not impossible.

Reason 5 – Repetitive weight loss and regain has unhealthy side effects.

Yo-yo dieters often feel lethargic, have a weak immune system and a higher percentage of body fat and tend to be in poor health. Due to multiple unsuccessful crash diets, they may also experience frustration, loss of concentration, depression, irritability and insomnia.

In fact, each time you lose weight and regain it, fat in your body actually redistributes its self.

It migrates from the thighs and butt to the belly (where studies have found a link between tummy fat and diseases like diabetes, heart disease, cancer and high cholesterol).

To make matters worse, some studies also suggest that those who chronically lose and regain weight have increased risk from certain health problems including heart disease, hypertension, high cholesterol, diabetes and gallbladder disease.

Breaking the cycle of yo-yo dieting can be difficult and many people really do need support.

Following a healthy ‘diet’ and exercise plan that you can actually realistically stick to and continue as part of a healthier lifestyle is key to success. That way, you will get the results you want, and be a whole lot healthier in the process.

www.face2facefitness.net

More to come...

Benefits of Eating Fruit and vegetables

Fruit and vegetables in your diet have many positive effects upon health.

• Their high fibre content helps control blood glucose levels, may reduce cholesterol and probably reduces the risk of colon cancer and other cancers.
• They contain antioxidants and phytochemicals that may reduce the risk of coronary heart disease.
• More than any other foods, they contain essentialvitamins and minerals that are vital for good health and disease prevention.

How much do I need?

Most of us are aware of the current advice of five portions a day. But fewer of us know that your five portions should come from a variety of sources every day.

Eating the same fruits and vegetables every day means you can still be deficient in whatever vitamins and minerals they don't contain.

Fruit

To gain the maximum benefit from fruit, eat it fresh and if the skins are edible, eat them too.

Dried fruits and fruit juices count towards your five a day. Use them in moderation, though, because fruit loses most of its natural fibre in the juicing process and dried fruits lose most of their vitamin C.

Try to eat two or three portions of fruit every day. One portion equates to 80g, which would be:

• one medium apple, orange, banana
• three tablespoons or so of chopped, cooked or canned fruit
• 150ml juice or smoothie (100 per cent fruit)
• one tablespoon of dried fruit (choose brands that have not been preserved with sulphur dioxide).

To boost your fruit intake, try some of the suggestions below.

• Combine more expensive, unusual fruits like mangos and papaya with common ones such as bananas in a liquidised fruit smoothie.
• Add chopped fresh fruit to your breakfast cereal.
• Combine fruit with low fat yoghurt and chopped nuts for a mid-morning snack.
• Round off a meal with a piece of fresh fruit or a portion of grapes.
• Avoid fruit juices that are not 100 per cent pure, including nectars, concentrates and cocktails or any juice that has added sugars.
• For a healthy dessert, bake apples or pears with cinnamon and top with sultanas and chopped nuts. Serve with live plain yoghurt.

Vegetables

Balance your vegetable intake between the orange/red and green varieties.

The more colourful your choice, the healthier it usually is.

As an easy rule, the darker and brighter the colour of the vegetable the more vitamins, minerals and fibre they usually contain. For example, spinach contains more nutrients than lettuce.

Make sure you balance the more starchy vegetables like corn, butternut squash, pumpkin, peas, root vegetables and sweet potatoes with less starchy vegetables like courgettes, green beans, spinach, broccoli and cauliflower.

You should aim for three portions of vegetables each day. One portion equates to 80g, which would be a cereal bowl of lettuce, but three tablespoons or so of carrots.

To boost your vegetable intake, try some of the suggestions below.

• Eat your vegetables raw as part of a sandwich filling or serve them with dips. You can make your own dip using natural yoghurt and finely chopped herbs.
• Juice raw vegetables such as carrot, tomato and cucumber for a quick and refreshing drink. Ginger and lemon can be added for taste. One to try is carrot, celery and apple.
• Overcook your vegetables, and they lose nutrients. For this reason, microwave or lightly steam vegetables rather than boiling.
• Salads are quick to make. Make them more appetising by adding items such as chopped nuts and cannellini beans, and a healthy dressing such as vinaigrette or a dash of olive oil.
• Homemade vegetable soup is an ideal way for the family to increase their intake of vegetables. Add lentils, beans or wholegrains like pearl barley to make it a complete meal. The soup can also be frozen in portions and used later on.
• Always include vegetables with your main meals. So if you eat pasta, have it with a simple side salad.
• Add fresh herbs to pep up vegetables. Use chopped mint to add to green beans, peas and mangetout, coriander in stir-fries, curries and casseroles, and rosemary or thyme with root vegetables
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