Healthy Eating - Tuna Sweet Potato Jacket

Ingredients:

4 small sweet potatoes

185g can tuna in spring water, drained

Half a red onion finely sliced

1 small red chilli, de seeded and chopped

Juice 1 lime

6 tea spoons of Greek yoghurt

Handful of coriander leaves

1. Scrub the sweet potatoes and prick all over with a fork. Place on a microwaveable plate and cook on High for 18-20 mins, or until tender. Split in half and place each one, cut-side up, on a serving plate.
2. Flake the drained tuna with a fork and divide between the sweet potatoes. Top with the red onion and chilli, then squeeze over the lime juice. Top with a dollop of yoghurt and scatter over the coriander, to serve.

Enjoy and let us know how you find this dish.

Family and friends fun for the summer!

There seems to be many reasons as to why people may not part take in exercise and age seems to full at the top of the list.

People seemed to think if they are above 4o years of age it may be too late to start exercise, when this could be the best time to start.

The main focus is to reduce obesity and reap the benefits of eating healthy and enjoy exercise. Exercise can have many benefits on health but one great one is to involve family and friends and have fun together. This helps to reduce chances of getting diabetes type 2 which is becoming very common even in young children. Elderly become more mobile and physically fit and able to do things for them self. Mother and fathers to lose the extra pound they may have gained due to sitting at a desk job all day. The best factor of all being the family or friends become closer and share some great memories together.

There are many summer schools available for children. Community centre for the whole families to enjoy exercising whether its badminton or swimming. There are many parks to take advantage and use them. Take a picnic with healthy foods and plenty of water. always remember to use your sun lotion in the summer, or rather the little bit of sun we may get, protect your skin.

Many of these options are free of charge. Some creativity maybe needed and ideas put together as a team always helps.

Why not email us at Face 2 Face Fitness on email: face2facefitness@hotmail.co.uk and tell us your bright ideas for family and friends.

Cholesterol ***Interesting***

How much exercise does it take to lower cholesterol?

Exactly how much exercise is needed to lower cholesterol has been a matter of some debate. In general, most public health organisations recommend, at a minimum, 30 minutes per day of moderate to vigorous exercise, such as walking, jogging, cycling or gardening.

But a 2002 study by researchers at Duke University Medical Center found that more intense exercise is actually better than moderate exercise for lowering cholesterol. In a study of overweight, sedentary people who did not change their diet, the researchers found that those who got moderate exercise (the equivalent of 12 miles of walking or jogging per week) did lower their LDL level somewhat. But the people who did more vigorous exercise (the equivalent of 20 miles of jogging a week) lowered it even more.

The people who exercised vigorously also raised their levels of high-density lipoprotein (HDL) -- the "good" kind of lipoprotein that actually helps clear cholesterol from the blood. Researchers found it requires a good amount of high intensity exercise to significantly change HDL and walking is not enough.

According to the findings, however, even though moderate exercise was not as effective in reducing LDL or increasing HDL, it did keep cholesterol levels from rising.

Therefore, some exercise is better than none; more exercise is better than some.

Depression & Exercise

Depression is more than simply feeling unhappy or fed up for a few days.

We all go through spells of feeling down, but when you're depressed you feel persistently sad for weeks or months, rather than just a few days.

Some people still think that depression is trivial and not a genuine health condition. They're wrong. Depression is a real illness with real symptoms, and it's not a sign of weakness or something you can "snap out of" by "pulling yourself together".

The good news is that with the right treatment and support, most people can make a full recovery.

How to tell if you have depression

Depression affects people in different ways and can cause a wide variety of symptoms.

They range from lasting feelings of sadness and hopelessness, to losing interest in the things you used to enjoy and feeling very tearful. Many people with depression also have symptoms of anxiety.

There can be physical symptoms too, such as feeling constantly tired, sleeping badly, having no appetite or sex drive, and complaining of various aches and pains.

The severity of the symptoms can vary. At its mildest, you may simply feel persistently low in spirit, while at its most severe depression can make you feel suicidal and that life is no longer worth living.

For a more detailed list, read more about the symptoms of depression. 

Most people experience feelings of stress, sadness or anxiety during difficult times. A low mood may improve after a short time, rather than being a sign of depression. Read more information about low mood and depression.

When to see a doctor

It's important to seek help from your GP if you think you may be depressed.

If you've been feeling low for more than a few days, take this short test to find out if you're depressed.

Many people wait a long time before seeking help for depression, but it's best not to delay. The sooner you see a doctor, the sooner you can be on the way to recovery.

Sometimes there is a trigger for depression. Life-changing events, such as bereavement, losing your job or even having a baby, can bring it on. 

People with a family history of depression are also more likely to experience it themselves.

But you can also become depressed for no obvious reason.

Find out more about the causes of depression.

Depression is quite common and affects about one in 10 of us at some point. It affects men and women, young and old.

Depression can also strike children. Studies have shown that about 4% of children aged five to 16 in the UK are affected by depression.

Treatment

Treatment for depression involves either medication or talking treatments, or usually a combination of the two. The kind of treatment that your doctor recommends will be based on the type of depression you have.

Read more about the treatment of depression.

Living with depression

Many people with depression benefit by making lifestyle changes such as getting more exercise, cutting down on alcohol and eating more healthily. 

Self-help measures such as reading a self-help book or joining a support group are also worthwhile.

Find out more about how self-help and improving your lifestyle can help you beat depression.

You can read other people's experience of depression in our comments section below.

It is well known that exercise can help reduce depressive states by releasing endorphins into the system! Becoming more active and eating healthy are the two important elements as well as socialising to avoid isolation, sharing your feelings with close friends and family, taking regular breaks if needs be from work or family life, avoid as much stress as possible and create fun outings with friends and family to distract your minds from over thinking. 

Starting with just 30 minutes 3 times a week is more than enough to reap the benefits of the happier mind set. The more exercise the better but to also being careful to not go over board and do too much exercise to quickly, giving your body enough time to rest and recover. 

There are many other aspects to consider but the number one priority is to look after yourself, your mind and body.

Why not share your stories...

Happy exercising everyone and enjoy the sun!

Energy Foods

Best foods to gain energy from!

Brown Rice: Rich in manganese, the mineral that helps produce energy from protein and carbs, it will help you maintain high energy all day. A versatile ingredient, brown rice can be served as a side dish with your favourite lean proteins (along with nutrient-packed veggies!) for a powerhouse lunch or dinner.

Honey: A spoonful of honey is nature’s equivalent of an energy drink. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.

Fruits

Fruit offers a significant dose of glucose, which your body can easily metabolize into energy. Most fruits can be digested in under half an hour, which makes them a quick, nutritious way to get a burst of energy.

Bananas: Because they are composed mostly of sugars (glucose, fructose and sucrose) and fiber, bananas are a foolproof energy food. Top them with peanut or almond butter for a well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.

Apples: Not only will an apple a day keep the doctor away, it’ll also give you a powerful jolt of energy. High in fiber, apples take longer to digest, so they’ll give you a more prolonged lift than many other fruit picks. Snack on apples with cheese for an especially effective pick-me-up.

Oranges: High in vitamin C, potassium and folate, this citrus fruit rations out energy steadily over time instead of giving you a quick sugar rush. Peel and eat an orange whole to benefit from the pectin and fiber in the fruit’s membranes.

Food derived from plants
Foods that come straight from a tree or plant will help you maintain energy levels. Certain veggies have all the protein, carbs and good fats you need to keep you going all day. Plus, some nuts, such as almonds, are alkaline-forming—if you include them in your diet, they won’t zap your energy like acid-producing foods, but will instead help to regulate your protein intake.

Spinach: An excellent source of iron, a key component of energy production in the body. Eat a 

spinach salad for lunch and you probably won’t experience that afternoon energy slump.

Beans: Both a protein and a complex carb, they’re a must for both carnivores and vegetarians. Toss a cup into of a spinach salad or enjoy a bean burrito.

Almonds: Packed with protein, manganese, copper and riboflavin, almonds are a handy snack to keep at your desk or in your bag. Copper and manganese play an essential role in keeping energy flowing throughout the body by neutralizing toxins within cells. Riboflavin aids oxygen-based energy production.

High proteins 
Protein is an essential energy food—particularly when you’re trying to drop a few pounds. If you are, replace part of your regular carbohydrate intake with proteins; this will help ensure that your muscle mass remains constant as your body metabolize fat cells as a source of energy.

Salmon: Salmon has been receiving a lot of hype lately for its high content of omega-3 fatty acids, which can lower cholesterol and reduce your risk of heart disease. But this pink fish also contains protein and vitamin B6, niacin and riboflavin—all of which help convert the food you eat into energy. Top a spinach salad with salmon, or serve it with a side of brown rice and veggies for a power-packed lunch or dinner.

Yoghurt: With a rainbow of flavours to choose from, yoghurt is a healthy breakfast or snack option when you’re on the go. Rich in magnesium, which is crucial for the release of energy, yoghurt also adds a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.

Eggs: Containing the highest complete form of protein in any food (a whopping 97% of it can be absorbed by your body!), eggs provide 30% of your daily value of protein. All of the essential amino acids that your body uses to rebuild muscle can also be found in eggs. Whether you eat them boiled, scrambled, baked, fried or as an omelet, don’t overlook the power of the incredible egg.

Any other help or advice contact Faye on email: face2facefitness@hotmail.co.uk

Cholesterol Levels

If you have had your cholesterol tested then well done to you!

If you have never been tested, now is a good time to.

According to Flora pro.active, 70 percent of people in this country do not have a clue about their cholesterol levels.

Despite 58 percent of men and 61 percent of women having raised cholesterol, well no fact to cause heart disease.

The survey suggest Brits are lacking knowledge about cholesterol and only 27 percent claim to know the facts.

In France 42 percent have great knowledge about cholesterol.

Reduce your risk of heart disease and visit your local pharmacy to have it checked!

Exercise and healthy eating are two great ways to reduce cholesterol levels.

If you need any further help or advice contact Faye on face2facefitness@hotmail.co.uk, she also offers Personal Training and nutritional help.

Salmon dish- healthy option

SALAD HAS OMEGA 3, THERE IS ALSO IRON AND CALCIUM 

Cooking instructions: 

1. Heat water in a tier steamer. Season the couscous, then toss with 1 tablespoon oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli.
2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over.

320 kcalories, protein 30g, carbohydrate 30g, fat 10 g, saturated fat 4g, fibre 2g, sugar 14g, salt 0.88 g