Blueberries possess powerful antioxidants known as polyphenols which are attributed to helping virtually all illness and disease. What’s great news for everyone is that the benefits of blueberries also go as far aiding in weight loss as well. One study done by Shiwani Moghe , a researcher from Texas Woman’s University, showed that polyphenols greatly inhibit the development of fat cells. She found that a high dose of polyphenols shed down fat cells by 73 percent in mice and a lose does reduced fat cell count by 27 percent in mice. With blueberries containing a high amount of these polyphenols, they prove to be one of the great foods for weight loss.
Wednesday, 8 August 2012
Monday, 6 August 2012
Interesting : what can cause too much stomach acid
Internal layers of the stomach produce a hormone termed as gastrin. This hormone stimulates the production of hydrochloric acid. Acidity of the stomach is important to prevent bacterial growth, as food resides in the stomach before it is digested and hence, serves as a good medium for bacterial growth. Acid produced in the stomach is also important for digestion, as it breaks down very complex molecules.
Despite the above benefits of acid production in the stomach, it is unbearable if the acid production extends beyond the limits. The burning sensation is due to the action of the acid on the internal layers of the stomach. The following are some of the causes that are responsible for increased acid production in the stomach.
• Diet, increased consumption of spicy foods and oily foods increases the extent of acid production.
• If you consume foods that are very rich in fiber content, it takes a long time for the food to pass through the stomach. As a result, the acid production continues until the stomach is emptied, resulting in increased amount of acid in the stomach.
• Stomach ulcer or cancers that increase the production of gastrin automatically increase the acid production.
• Stress is the major cause for a great number of ailments in the body. It is found that individuals who are severely stressed produce increased amounts of acid in the stomach.
• Bacterial infection by the bacterium H. pylori is also found to increase the acid production.
• Irregular meals like not having meals regularly at a particular time. Existence of a long gap between meals results in accumulation of the secreted acid in the stomach.
• In some people, lack of sufficient sleep also increases the acid production.
In majority of the cases, increased acid production is mainly due to dietary habits. To know if foods are responsible for increased acidity, cultivate the habit of noting down the foods you have taken and the time you have developed acidity. Correlation of both the details shows the presence of any existing relation between foods consumed and the cause of increased stomach acid. If having certain foods is repeatedly associated with acidity, quit the food to obtain relief from the problem.
If the daily routine is keeping you busy and preventing you from having timely meals, try to nibble something in the middle. This helps to keep the acid levels in the stomach under control.
In some cases, if the acidity is due to infection and if you have mistaken the acidity induced by foods and reduce the consumption of acid producing foods, it will only worsen the condition. As reduced acidity promotes bacterial growth and worsens the condition. Hence, before you start any treatment, even controlling the dietary habits, it is highly recommended to consult a physician and get yourself tested for the condition of increased stomach acidity. If the acid levels are not brought under control with the simple alteration of dietary measures, your physician may recommend antacids.
In most of the cases, positive results can be obtained without drug intervention, by controlling the dietary habits, having sufficient sleep and leading a stress free healthy lifestyle.
If you have experienced or are experiencing any of the above, your first call would be a doctor and then kick start to change your life for the better, contact Fehmida for more advice. Fehmida specializes in nutrition as well as helping gain physical benefits through safe exercising :) Email for more information on : face2facefitness@hotmail.co.uk
Saturday, 4 August 2012
Runner's diet
As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources
Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
MORE TO COME...
Wednesday, 1 August 2012
Types of Fat??
The two types of fat
Fat can be divided into two main groups - saturated and unsaturated.
Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin.
The vaue of saturated and unsaturated fat in our diets isn’t fully understood yet but generally, eating too much saturated fat is associated with increased blood cholesterol concentrations and an increased risk of heart disease. Eating less helps to minimise the risks it poses to heart health. Polyunsaturated fats contain inflammatory omega-6 fatty acids and it’s the balance of these with omega-3s which is important.
Trans fats, or hydrogenated unsaturated fats, are used in the food industry but are increasingly recognised as being unhealthy.
Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group. Unsaturated vegetable oils are generally a healthier alternative to saturated fat and can be found in sesame, sunflower, soya, olive and rapeseed oil, soft margarine and in foods such as oily fish, including mackerel, sardines, pilchards and salmon. Where possible, you should ensure the fat you eat is unsaturated.
Did you know...?- A jam doughnut contains 10.9g fat
- A slice of malt loaf contains 0.7g fat
- A teaspoon of peanut butter contains 5.4g fat
- A pint of whole milk contains 22.8 g fat
- A handful of mixed nuts contains 21.6g fat
Saturday, 14 July 2012
Healthy Eating
Question: Is it bad for your health if you eat the same foods daily, even if they are mostly healthy?
A healthy diet is one that provides all the nutrients that enable every biological function to operate efficiently. Deficiency of any of the nutrients wont cause the body to become damaged overnight, but repeated deficiency will. So variety really is the spice of life!
You need Carbohydrates for energy, protein for building and repair, essential fats to keep the communication lines open between the brain, hormones and nervous system and vitamins and minerals, plants chemicals to ensure the biochemical messages are sent and recieved so your Hungary body cells are optimally nourished.
You can eat the same health-giving foods daily and not endanger your health, but a repetitive diet cant be a poor diet
Small diet changes can reap great rewards in the long term.
Happy healthy eating everyone :)
A healthy diet is one that provides all the nutrients that enable every biological function to operate efficiently. Deficiency of any of the nutrients wont cause the body to become damaged overnight, but repeated deficiency will. So variety really is the spice of life!
You need Carbohydrates for energy, protein for building and repair, essential fats to keep the communication lines open between the brain, hormones and nervous system and vitamins and minerals, plants chemicals to ensure the biochemical messages are sent and recieved so your Hungary body cells are optimally nourished.
You can eat the same health-giving foods daily and not endanger your health, but a repetitive diet cant be a poor diet
Small diet changes can reap great rewards in the long term.
Happy healthy eating everyone :)
Wednesday, 11 July 2012
Exercise support system
When it comes to any kind of working out, having a support system is very important. Most people use exercise to stay healthy and lose weight, or to even gain weight. There are a number of people who can be a part of your support system in order for you to be as healthy as possible. These people will help you stay motivated so that you aren’t tempted to skip your workouts and watch television instead!
First, a health care professional should be at the head of your support systems. Doctors will be able to give you suggestions about your exercise routine as well as point out anything you are doing that could be bad for your body. When you have your doctor on your side for your workouts, you know that you are being safe and making good health decisions. Make sure that you visit your doctor regularly to chart your progress and also check with him or her when you drastically change your fitness program.
Also at the top of your list of support group members should be personal trainers. If you can afford it, a personal trainer is the best way to meet weight loss or maintenance goals. A personal trainer will also be able to correct your form and give you tips to making your workouts as successful as possible. He or she will be mental support as well, urging you to do better at all times.
Your family can also provide a great support system. Even while you are at home and not doing exercise, you and your family can together work to live a healthier lifestyle by not smoking, eating healthy foods, and getting outside more often instead of sitting on the couch every day. You can take your whole family to the gym or on walks or cycling. This is a great way to bond as well as do something right for your bodies together.
Lastly, look to others who are exercising to round out your support system. You can work out with a partner in order to stay motivated. Find someone who does similar workouts as well and go to the gym, or attends the same classes. This can be great motivation. You can also look to more wider workout partners by joining an aerobics class. After
your class and showering, hang out with these new friends and you’ll find that living a healthy life is rewarding and easier to do than you may have first thought. When you are starting a fitness program having a good group of support people can truly make all the difference.
Do you have a support system who helps you with your diet and exercise plan? Who is in your support system?
Contact Faye and TAKE ADVANTAGE BY BOOKING A FREE CONSULTATION NOW! Tel: 075498 55591
Monday, 2 July 2012
Stretching
Whether or not runners should stretch -- and when is the optimal time to stretch -- are popular debates among runners and fitness experts. Recommendations about stretching vary from expert to expert and the research on the subject is conflicting. Runners also have differing opinions about stretching – some swear that regular stretching helps improve their running and keeps them injury-free, while others never stretch and don’t suffer any adverse effects. Like many running-related things, what works for one runner may not necessarily work for another.
Is Stretching Beneficial?
Proponents of stretching for runners say that it helps keeps decreases risk of injuries and prevents soreness. But a comprehensive review of the scientific research about stretching and sports injuries shows that although stretching does increase flexibility, the increased flexibility doesn’t prevent injuries. Researchers who pored over almost 100 published medical studies on the subject concluded that more injuries would be prevented by better warm-ups, strength training, and balanceexercises than by stretching.
Stretching regularly will help maintain your flexibility and range of motion, although some studies show and experts will argue that doesn't necessarily improve your running performance. But some runners who stretch say they do it because it helps them relax and it just feels good, and that benefit is difficult to quantify.
I usually advise runners to use their best judgment and determine what works for them. I know plenty of runners who find that stretching after a warm-up helps them avoid tightness in problem areas like their calves or IT bands, or others who saw improvements in their range of motion after starting a regular stretching routine. Masters runners in particular seem to benefit from stretching because everyone loses some of the elastic properties of soft tissue as they age. On the other hand, there are some runners who've stopped stretching after years of doing it and didn’t notice a difference at all.
When determining your individual needs, just remember that stretching or massaging (releasing) tight muscles should be part of a training plan that also includes warm-ups and strengthening exercises to reduce muscle weaknesses and imbalances.
When Is the Best Time for Runners to Stretch?
Whether they think stretching is beneficial or not, most experts will agree that it's never good to stretch cold muscles. Stretching cold, tight muscles or improper stretching can lead to muscle strains, tears, or other injuries. So, if you are going to stretch regularly, you don’t want to stretch before you start running or doing another activity.
Before you stretch (and then start running), it's important to warm your body up first, as cold muscles are more prone to being pulled or torn. Start by doing any low-impact, rhythmic exercise for about five minutes. This can include walking, marching, knee lifts, butt kicks, jumping jacks, or anything else that's easy on your body but gets the blood flowing. Then you can go through your stretching routine or run, then stretch after your run.
Never rush into stretching :) happy exercising everyone!
Is Stretching Beneficial?
Proponents of stretching for runners say that it helps keeps decreases risk of injuries and prevents soreness. But a comprehensive review of the scientific research about stretching and sports injuries shows that although stretching does increase flexibility, the increased flexibility doesn’t prevent injuries. Researchers who pored over almost 100 published medical studies on the subject concluded that more injuries would be prevented by better warm-ups, strength training, and balanceexercises than by stretching.
Stretching regularly will help maintain your flexibility and range of motion, although some studies show and experts will argue that doesn't necessarily improve your running performance. But some runners who stretch say they do it because it helps them relax and it just feels good, and that benefit is difficult to quantify.
I usually advise runners to use their best judgment and determine what works for them. I know plenty of runners who find that stretching after a warm-up helps them avoid tightness in problem areas like their calves or IT bands, or others who saw improvements in their range of motion after starting a regular stretching routine. Masters runners in particular seem to benefit from stretching because everyone loses some of the elastic properties of soft tissue as they age. On the other hand, there are some runners who've stopped stretching after years of doing it and didn’t notice a difference at all.
When determining your individual needs, just remember that stretching or massaging (releasing) tight muscles should be part of a training plan that also includes warm-ups and strengthening exercises to reduce muscle weaknesses and imbalances.
When Is the Best Time for Runners to Stretch?
Whether they think stretching is beneficial or not, most experts will agree that it's never good to stretch cold muscles. Stretching cold, tight muscles or improper stretching can lead to muscle strains, tears, or other injuries. So, if you are going to stretch regularly, you don’t want to stretch before you start running or doing another activity.
Before you stretch (and then start running), it's important to warm your body up first, as cold muscles are more prone to being pulled or torn. Start by doing any low-impact, rhythmic exercise for about five minutes. This can include walking, marching, knee lifts, butt kicks, jumping jacks, or anything else that's easy on your body but gets the blood flowing. Then you can go through your stretching routine or run, then stretch after your run.
Never rush into stretching :) happy exercising everyone!
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