Archive for April 2009
How do vegetarians get their protein?
18/04/2009 by admin.
One of the advantages of being a vegetarian is that you consume little or no animal fat (which includes saturated fat). A key concern of being a vegetarian, however, is ensuring that you have enough protein in your diet. Proteins are made up of smaller components called amino acids. There are 20 different amino acids, 8 of which are ‘essential amino acids’ and must be obtained from our diet. Our bodies have the ability to make the other 12.In order to ensure that vegetarians consume a good balance of amino acids it is best that they have a varied diet with a mix of proteins.Below are some of the best protein sources for vegetarians:-
- Muesli
- Nuts
- Seeds
- Lentils
- Beans
- Chick peas
- Tofu
- Quinoa
- Soya products (milk, yoghurt, mince)
- Cereals
- Eggs
- Cheese
Of course there is no reason why non-vegetarians should not enjoy these foods also.
Next Saturday’s Boot Camp
16/04/2009 by admin.
Hi Folks
We will be at Bordeaux for this Saturday’s boot camp which starts at 10 am.
Remember to dress for the weather and take some fluid with you.
The ‘Fat Burning Zone’
15/04/2009 by admin.
I am going to attempt to expel the confusion over the training zone known as the ‘fat burning zone’. The reason this is called the fat burning zone is because fat is the primary source of fuel burned when exercising at low intensity. Exercising at this level is not particularly taxing.
So we now know that low intensity exercise burns a greater percentage of fat during the actual exercise routine. However, this is the important part… high intensity exercise burns more calories and therefore fat for a period well beyond the exercise session.
So in short, during a low intensity exercise, you burn more fat but when the session is over, so is the fat burning. A high intensity session won’t necessarily burn more calories during the session as it would be a shorter session, however, after the session your body is still burning up calories.
Ensure you have the right footwear
14/04/2009 by admin.
If you are planning on participating in any running events during the spring or summer, such as the Race for Life or Half Marathon, then you need to ensure you have good quality footwear, otherwise the likelihood is that you will get injured.
Ensure you get a pair of trainers that are well cushioned. When we run, there is a lot of impact through our body which puts pressure on our joints. Therefore, it is essential that you select a pair of trainers with good cushioning.
You also need a pair of trainers which provide a high level of stability. When many of us walk we tend to ‘over pronate’ which means we roll our feet inward more than we should. Check your current trainers for this. If you do over pronate your soles will be more worn down along the inside of the ball of the foot region.
There are also the occasional few that under pronate and, if you do this, your shoes will be more worn down along the outer edge.
It’s worth getting advice from a good sports shop, such as Intersport, on which are the best trainers for the way you strike your foot and for your chosen discipline.
With footwear, you tend to get what you pay for so it is worth spending what you can afford.
Next Boot Camp - Tuesday 14 April
13/04/2009 by admin.
It’s boot camp time again!
Sessions are running on Tuesdays at Beechwood School 6 - 7 pm and on Saturdays at 10 am at various outdoor venues. Further details will be posted on my blog.
Feel free to get in touch on 07781 111186 or email me at info@bowditchfit.com for more information.
Remember to bring your registration forms.
Registration form for boot camp
Don’t start slacking now…
12/04/2009 by admin.
So, how have you been getting on with your fitness routine? Are you still improving or is the motivation disappearing?
Here are some tips to ensure you get out for your training and aren’t tempted by the couch:-
- Have your kit ready to go. So if you train first thing in the morning, lay it out the night before. If you go after work, lay it out in the morning so it’s ready for you when you get home from work.
- You know the hardest part is getting out of the door. Don’t be tempted to sit down for 5 minutes when you get home, get your kit on and get out of the door.
- Take some upbeat music with you.
- If you’ve had a stressful day, all the more reason to get out and de-stress.
- Use your training time to think through any issues or concerns you have on your mind.
- Arrange to train with a friend, it’s harder to break an engagement.
Or, how about some personal training? If you want to know more about my personal training services, please get in touch at info@bowditchfit.com.
More eating out tips
11/04/2009 by admin.
Here are some more tips to guide you to eating less when away from home:
-
Eat low calorie food for starters, such as soup, melon or salad, which go some way to filling you up. Then select a light main course. You shouldn’t need a dessert after two courses.
-
Pile fresh salad onto your plate at the salad bar ensuring that there is plenty of colour to provide a mixture of vitamins. If there is no salad bar, ensure that half your plate is filled with vegetables.
-
Go easy on mayonnaise based salads and high fat toppings.
The perils of alcohol
08/04/2009 by admin.
UK doctors are saying that the Government needs to do more to tackle alcohol abuse. Cheap alcohol is contributing to excessive abuse which in turn contributes to bad behaviour, violence and health problems. This all adds up to problems for the NHS.
I find there is a very different drinking culture in Britain to that of the likes of
France and other countries. We have a very immature approach to booze with binge drinking and the anti-social behaviour which so often goes along with that. Ooh, I know I am being very controversial here.Short term problems associated with alcohol include headaches, acne, tiredness and nausea. Long term health problems are lengthy and include:
- high blood pressure
- heart disease
- liver inflammation / cirrhosis
- stomach and pancreas disorders
- osteoporosis
- diabetes
- sexual difficulties
- lung problems
- some cancers
- obesity or problems with weight management (alcohol is high in calories)
The recommended consumption of units of alcohol per week for women is a maximum of 14 and for men is 21.As a guide one unit of alcohol is equivalent to:
-
1 small glass of wine
-
1 single measure of spirits
-
½ pint cider, beer or lager
-
1 measure of fortified wine, such as port or whisky
How many units have you had in the last seven days?
Sky News Article
Spice up your life!
07/04/2009 by admin.
Turmeric is the yellow coloured spice which is used in curry dishes and full of flavour has many health benefits. Recommended for arthritis sufferers, turmeric is a powerful anti-inflammatory which can alleviate joint inflammation.
Turmeric is reported to inhibit the development of cataracts, breast cancer, colon cancer, and lymphoma. It contains curcumin, which is reported to reduce cholesterol levels.
Add to the above impressive list, turmeric’s antioxidant properties which fight free radical damage and delay the ageing process.
I’m off for a curry, purely for medicinal purposes!
How many?
06/04/2009 by admin.
Did you know there are at least 50 varieties of lentils? They are different from beans because they do not contain sulphur which means they don’t produce gas! They are a great source of lean protein as well as iron.
As lentils are full of fibre they help to lower cholesterol and control blood sugar – so are particularly good for diabetics and athletes, well, in fact all of us. They also lower the risk of coronary heart disease.
