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!