Pea's

High in Fiber

Like most vegetables, eating peas can help you meet your daily fiber needs. A 1/2-cup serving contains 4.4 g of fiber, more than 1 cup of oatmeal with 4 g of fiber and a 1/2 cup of cooked broccoli with 2.6 g of fiber. The fiber in peas can help you better manage your weight by keeping you feeling full longer. Fiber also lowers blood cholesterol levels. Your daily fiber needs vary depending on your age, sex and calorie needs. In general, women need 21 to 25 g of fiber a day, and men 30 to 38 g a day.

Heart-Healthy

Eating peas can also keep improve heart health. In addition to the fiber, peas are also high in lutein, with 1,920 IU per 1/2-cup serving. Lutein is a nonprovitamin A carotenoid, like lycopene. It primarily acts as an antioxidant, protecting your cells from oxidation. The Memorial Sloan-Kettering Cancer Society reports that people who have higher intakes of lutein have lower rates of atherosclerosis. Both the fiber and lutein in peas improve heart health by lowering cholesterol and preventing the buildup of plaque along your artery walls.

Good for Your Eyes

The lutein and vitamin A in peas also protects your eyes. Lutein, a natural plant pigment, is concentrated in the eye, and its antioxidant activity can protect you from both cataracts and macular degeneration by preventing oxidation. Vitamin A helps keep the surface of your eyes healthy. A 1/2-cup serving of peas contains 1,610 IU of vitamin A, meeting 32 percent of your daily value for vitamin A. Daily recommendations for lutein have not been established.

Good Source of Iron

Peas can also help you meet your iron needs. A 1/2-cup serving contains 1.2 mg of iron. Most of the iron you consume can be found in hemoglobin, the protein responsible for carrying oxygen throughout your body. Inadequate intakes of iron decreases oxygen delivery making you feel tired, decreasing your ability to concentrate and increasing your risk of infection. Iron needs vary depending on age and sex. Men and women over the age of 51 need 8 mg of iron a day, and women 19 to 50 need 18 mg a day. Women of childbearing age have higher needs than men and older women because of menstruation.

Water

Drinking enough water is a key element for maintaining your health and general well-being. Increasing your daily intake of water helps keep your skin looking vibrant and younger, aids digestion, improves your concentration and helps to remove toxins from your body.

How do I increase my daily water intake?

• Start the day with a cup of hot water with a good squeeze of fresh lemon. This will give your digestive system a real boost.
• Instead of caffeine and alcohol, drink water. Caffeine and alcohol act as diuretics and cause the body to lose water.
• Throughout the day have water constantly available; keep a water bottle on your desk so you can top up your glass throughout the day and carry a bottle of water with you when you are on the go.
• Create a daily schedule; drink a glass after breakfast, one before lunch etc. You may want to track your water intake, why not download our pop up and screen saver to ensure that you drink enough water!
• If you are cold, drink warm water instead of coffee or tea which can dehydrate you.
• Ask for a glass of water to go with your coffee and tea in Cafes.
• Drink a glass of water before and during each meal.
• Don’t forget to eat plenty of fruit and vegetables as these have a high water content and will contribute to your daily water intake.

Feeling peckish, snacking all the time?

• Have a glass of cold water when you start to feel hungry. People often confuse mild feelings of thirst with mild hunger.
• Eat more fruit and vegetables each day. They are good for you and are 80-90% water by weight.

Feeling incomplete?

• Your body is 50-60% water. Drinking 6-8 glasses a day helps your body function properly.

Unable to concentrate?

• When you are dehydrated your attention and concentration can decrease by 13% and short term memory by 7%. Drinking 6-8 glasses a day helps to improve your concentration.

Are you getting enough?

• Drink water even when you don't feel thirsty; by the time you feel thirsty your body has lost between 2 and 5 cups of water!
• A handy way to check if you are drinking enough water; pinch the back of your hand whilst resting it on a flat surface. When you release the pinch, the skin should snap back into place. If it is slow in doing this, you are probably dehydrated.
• Another simple way to check that you are drinking enough fluid is to check the colour of your urine. The more transparent it is, the more hydrated you are. You should seek to produce urine that is 'very pale yellow', 'pale yellow' or 'straw coloured'.

Enjoy doing a lot of exercise?

• Drinking water before any physical activity will help keep your heart rate and body temperature lower.

Like to sing or talk a lot?

• Drinking water helps to preserve your voice function and quality.

Is water a beauty product?

• Water is the ultimate beauty product; dehydrated skin looks older than it is. Drink lots to keep your skin looking younger and more vibrant.

Looking forward to summer?

• When the weather gets hotter your body loses more water. You should drink additional water each day to compensate for this loss.

Trying to lose weight?

• Water can help with dieting. Drinking water often curbs the appetite and it is calorie free.

Enjoy drinking coffee and tea?

• Caffeine is a diuretic and can lead to dehydration and reduce your stimulus to drink. As a guide caffeinated drinks should not count as part of your daily fluid intake requirement. Why not drink a glass of water with your tea or coffee?

How much water should I drink every day?

• The amount you should drink each day depends on several factors including climate, physical activity and diet. The UK Food Standards Agency recommends that "in a moderate climate, such as the UK, we need to drink at least 6/8 cups/glasses of water (or other fluid) to prevent dehydration. In hotter climates your body will need more fluids. This means approximately 2.5 litres a day for the average person." Why not have a go at our hydration calculator to work out how much you should be drinking?
• Water in food also contributes to your daily water intake. Fruit and vegetables are 80-90% water by weight so are a must in your daily routine.

Is drinking water the only way to meet my daily water needs?

• No. Drinking water is a low-cost, calorie-free way of increasing the amount of water available to your body. It is also kind to teeth. However, water also comes from the food that we eat and other drinks we consume. Fruit and vegetables are particularly good as a source of water so make sure that you include them in your daily diet.

Suffering from heartburn?

• Drinking 1-2 glasses of tap water is a simple and effective treatment.

Can I really drink too much water?

• Drinking too much water can lead to a condition known as water intoxication.  Water intoxication is most commonly seen in infants under the age of six months and sometimes in athletes. The kidneys of a healthy adult can process fifteen litres of water a day so you are unlikely to suffer from water intoxication, even if you drink a lot of water, as long as you drink it over time as opposed to drinking an enormous volume at one time.
• The key is to ensure that you remain well-hydrated but not over hydrated

Need more convincing?

Banana's

Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which
makes them ideal for an immediate and slightly prolonged source of energy

Reducing Depression

Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading
to improved mood

Anemia

Bananas are relatively high in iron, which helps the body’s hemoglobin function

Constipation and Diarrhea

Due to their content in fiber, they help restore a normal bowel function. In
addition, diarrhea usually depletes your body of important electrolytes (of which the
most important is potassium, contained in high amounts in bananas). They also contain
pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the
digestive tract.

Eyesight Protection

Research published in the Archives of Ophthalmology has proven that adults
consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing
age-related macular degeneration (ARMD), the primary cause of vision loss in older
adults, compared to persons who consume less than 1.5 servings of fruit daily.

Healthy Bones

Bananas are an exceptionally rich source of fructooligosaccharide, a compound
that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria
produce enzymes that increase our digestive ability and protect us from unhealthy
bacteria infections. Thanks to fructooligosaccharides, probiotic bacteria can increase
both in number and functionality, increasing our body’s ability to absorb calcium.
In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are
very nutrient to the cells that make up the mucosa of the stomach. These cells, when
healthy, absorb calcium much more efficiently

Healthy Kidney

About 190,000 cases of kidney cancer are diagnosed each year.
Research published in the International Journal of Cancer has shown that daily
consumption of whole fruits and vegetables, especially bananas, is highly protective to
kidney health. The results show that, over a long timeframe (13.4 years), women eating
more than 2.5 servings of fruits and vegetable per day cut their risk of kidney cancer by
40%. Among the fruits, bananas were especially protective. Women eating bananas four to
six times a week halved their risk of developing the disease compared to those who did
not eat this fruit. The conclusion of the study is that frequent consumption of fruits
and vegetables, especially bananas, cabbage and root vegetables, may reduce risk of
kidney cancer. This is because bananas and many root vegetables contain especially high
amounts of antioxidant phenolic compounds, while cabbage is rich in sulfur, necessary for
effective detoxification of potential carcinogens.

Blood Pressure

Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg),
thus having a perfect ratio for preventing high blood pressure. So much so, the US Food
and Drug Administration has just allowed the banana industry to make official claims for
the fruit’s ability to reduce the risk of blood pressure and stroke.

Oranges

The orange, a fruit containing vitamin C and healthy flavonoids, may be your ticket to lowering your risk of a heart attack. Eating an orange daily provides the recommended dietary intake of vitamin C. Studies performed by the Arthritis Campaign Epidemiology Unit in the U.K. suggest that one drinking glass of orange juice daily helps decrease your risk of developing the inflammatory disorder of rheumatoid arthritis.

Prevention of Cancer

Oranges contain high amounts of vitamin C. Improving your health with an increased intake of oranges containing vitamin C as an antioxidant decreases your risk of cancer. The American Cancer society states that increasing your intake of vitamin C helps prevent cancers of the respiratory tract.

Dietary Fiber

Eating oranges helps to obtain the necessary fiber for the prevention of constipation. The alkaline effect in oranges also helps to stimulate digestive juices while you digest your food. If you experience constipation despite eating oranges and fruit, talk to your doctor.

Vitamins and Minerals

Oranges also contain vitamins A and B. Other valuable nutrients include folic acid, chlorine, iron, zinc, phosphorus, iodine, manganese, potassium, pectin, amino acids and calcium. All of these nutrients boost your immune system and protect your health.

Liminoid

Eating an orange daily helps in the protection against many forms of cancer. A compound chemical found in oranges named "liminoid" is believed to stop the formation of cancers in the mouth, colon, stomach, lung, breast and skin.

Repairing Sperm

The vitamin C in an orange protects a man’s sperm from being genetically damaged. Vitamin C also helps rebuild and repair sperm. One orange daily provides enough anti-oxidant to keep a man’s sperm healthy. Healthy sperm in a man will help in the prevention of birth defects.

Prevention of Arthritis

The antioxidant beta-cryptoxanthin helps reduce the risk of arthritis. Drinking one glass of orange juice daily or eating an orange provides the nutrition and antioxidant effects to protect against chronic illnesses and inflammatory disorders.

Lowering Your Cholesterol

Synephrine, an alkaloid found in the peel of an orange, reduces your liver’s cholesterol production. Synephrine, an antioxidant, protects your body from oxidative stress helping to lower the low-density proteins in your blood. Another chemical found in oranges called hesperidin lowers cholesterol. This cholesterol-lowering agent is found in the inner peel and inner white pulp of oranges. Pectin, an amino acid found in oranges, also helps to absorb fat and lower your body’s ability to absorb cholesterol.

Amazing what fruit can offer...

Fruits, goldmine of vitamins, minerals and fibre are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, account for largest part of water and 100% bad cholesterol free, it's much easier for the body to process and absorb the vitamins and minerals from the fresh fruit.

Apple - Round fruit with lots of fibre, vitamins A, C, E and folate. Available in green, red or yellow skin when ripe. Apples reduce the risk of colon cancer, prostate cancer and lung cancer. They also help with heart disease, weight loss and controlling cholesterol.

Bananas - Long thick skinned fruit yellow in colour when ripe. Good source of fibre, potassium, vitamins A, C, B6, E & folate. Unripe or green bananas are used in cooking.

Cherries - small round fruit with a seed, red or black in colour when ripened. Cherries always have to be ripe to eat. Cherries contain anthocyanins that reduce pain & inflammation.

Figs - Eaten either dried or fresh, figs contain vitamin A, C, folate and niacin. A small sweet fruit full of small seeds.

Kiwi - A rich source of vitamins A, C, E, B - complex, calcium, iron and folic acid, kiwi is a small oval fruit with thin brown skin, soft green flesh and black seeds. The skin is a good source of flavonoid antioxidants.

Lime - Lime or lemon is the most cultivated citrus fruit with green to yellow colour loaded with vitamins A, C and folate. Juice of lime is good for detoxification and has antioxidant properties.

Peach - Round juicy fruit with a yellowish red skin & flesh having a taste of acidic tang and sweetness contains a rough stone. Always to be picked and eaten ripe.

Orange - A round thick-skinned juicy edible fruit that is a reddish-yellow colour when ripe with sweet to sour flavour. Peeled and eaten fresh or squeezed to make juice. Contain vitamin C, flavanoids, provides pectin and rich in sodium when ripened in sunshine.

Plum - soft round smooth-skinned fruit with sweet flesh and a flattish pointed stone. It is high in carbohydrates, low in fat and calories. An excellent source of vitamin A, C, calcium, magnesium, iron, potassium, fibre and free of sodium and cholesterol.

Papaya - A melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in colour from green to orange. Either round, pear-shaped, or long like a banana. Rich in vitamins A, B, C, and D; calcium, phosphorous and iron. It is high in digestive properties and has a direct tonic effect on the stomach.

Pear - A sweet juicy yellow or green fruit with a rounded shape narrow towards the stalk. Best eaten at room temperature, pear contains kalium and riboflavine. It is good for skin and contains plenty of fibres.

Strawberry - A triangular shaped red colour fruit. It is one of the richest sources of Vitamin C and fibre. It has high content of sodium and iron. It helps in whitening of the teeth. Used to relieve rheumatism.

Watermelon - a type of melon with smooth exterior rind and juicy sweet red interior flesh. Extraordinarily refreshing to drink as juice or eaten when ripe and fresh. Valuable for minerals, vitamins and sugar with useful amount of fibre and iron.

Healthy eating

Common question I am asked from a lot of my clients: What should I cut back on, what should i be eating?

• Eat less animal protein and include a variety of non-animal proteins such as nuts, beans and pulses.
• Include a variety of foods that provide mono and polyunsaturated fats.
• Eat more GI/GL complex carbohydrates (starches).
• Eat less sugar and refined carbohydrates.
• Eat more fruit and vegetables - aim for at least five portions per week.
• Eat more fibre rich foods (unrefined starches, fruit and vegetables).
• Decrease salt intake (beware of the hidden sources).
• Drink more water and cut down on your intake of diuretics like caffeine and alcohol.
• Add variety to your daily diet and enjoy food.

To find out more information on healthy eating, contact Faye on email: face2facefitness.net

Mental Health & Exercise

The benefits of physical activity and exercise on our physical health are well-documented, evidenced and reported; most of us can all comfortably recite most of these benefits quite swiftly - improved mobility, improved strength and endurance, improved bone density, reduced risk of Osteoporosis, reduced risk of CHD, normalised blood pressure and improved cholesterol and weight management for starters.

Physical activity and exercise has many benefits for mental health and well being, these include, improved mood, reduced anxiety, decreased risk of clinically diagnosed depression, improved self esteem and confidence, increased physical self worth, improved body image and improved cognitive functioning.

According to the Mental Health Foundation an average of one in four people will experience some kind of mental health problem over the course of a year. Debbie Lawrence and Sarah Bolitho look at the arena of mental health issues and explore how exercise can help.

"Improved circulation of endorphins, contribute to the 'feel good factor' being experienced" 

What Type of Exercise?

There is no type of exercise which will suit everyone, and all mental health conditions. Exercise has to be accessible, enjoyable of an appropriate frequency, intensity and duration, and must fit with an individual's lifestyle, needs, likes and dislikes; not least because these factor promote adherence.

Social benefits...

Meeting others and sharing experiences enables integration, inclusion and belonging (rather than exclusion and alienation)

Any more advice or tips please email Faye on : face2facefitness@hotmail.co.uk or add her on Facebook: Fehmida Donnelly

Happy exercising every1

Chocolate milk aids recovery! ACSM RECOMMENDED

 When it comes to muscle recovery, a glass of low-fat chocolate milk after exercise is just as good as a high-carbohydrate energy drink, researchers say.

In a small study of soccer players, low-fat chocolate milk consumption provided better muscle recovery after intense training compared than an isocaloric, high-carbohydrate drink, Michael J. Saunders, Ph.D., of James Madison University, and colleagues reported at the American College of Sports Medicine meeting in Seattle.

They said fitness experts are increasingly calling chocolate milk an effective option for postexercise recovery as studies show it to be just as effective as some commercial sports drinks in helping athletes re-energize after a workout.

To assess the potential benefits of chocolate milk, the researchers conducted a small study of 13 male college soccer players who served as their own controls by completing two intervention cycles.

Each consisted of one week of normal training, followed by four days of more intense training.

Immediately after each day of intense training, the players downed a high-carbohydrate drink in one intervention and chocolate milk in the other.

At days two and four of intense training, the researchers measured creatine kinase and myoglobin levels, muscle soreness, mental and physical fatigue, peak isometric force of the quadriceps, and leg-extension repetitions.

The researchers found that serum creatinine kinase levels -- a marker of muscle damage -- were significantly lower after drinking chocolate milk than they were after the high-carb beverage.

After two days of intense training, levels were 343.5 u/l for chocolate milk compared with 449.9 u/l for the carbohydrate drink. After four days, levels dropped to 316.9 u/l and 431.6 u/l, respectively.

Mean changes in peak isometric force of the quadriceps values also tended to be greater after milk than after the carbohydrate beverage, but the difference was not statistically significant.

There were no differences between beverages with regard to soccer-specific performance, muscle soreness, or mental or physical fatigue.

The researchers said the results indicate that low-fat chocolate milk is effective in muscle recovery after intense training.

Also have a look at this link:

http://www.chocolatemilk.com/

Very interesting...

Happy and safe exercising everyone!

Benefit Of Eating Fish

What are the benefits of eating oily fish?

There is good evidence that eating oily fish reduces the risk of death from heart disease, as they're a good source of omega 3 polyunsaturated fatty acids. White fish also contain these fatty acids, but at much lower levels than in oily fish.

Omega 3 fatty acids are important for the development of the central nervous system in babies, before and after they are born. There is some evidence suggesting that if women eat oily fish when they are pregnant and when breastfeeding this helps their baby’s development.

Everyone should eat at least two portions of fish a week, including one portion of oily fish. A portion is 140g.

What are oily fish?

Oily fish include salmon, trout, mackerel, sardines, pilchards, herring, kipper, eel and whitebait. These fish count as oily fish when they're canned, fresh or frozen.

Fresh tuna is an oily fish but canned tuna doesn’t count as oily. This is because when it's canned these fats are reduced to levels similar to white fish. So, canned tuna is a healthy choice for most people, but it doesn't have the same benefits as eating oily fish.

Can I eat as much oily fish as I like?

Even though eating oily fish has a number of benefits, there are limits to the amount we should eat.

Girls and women who might have a baby one day shouldn’t eat more than two portions of oily fish a week. A portion is 140g. In general, this advice also applies to women who are pregnant or breastfeeding.

Women who aren’t going to get pregnant in the future, boys and men can eat up to four portions a week.