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.