Archive for November 2009
Get your calcium for strong bones
24/11/2009 by admin.
Dairy products are good for you if eaten in moderation. In particular, they provide a rich source of calcium, which is required for strong bones and helps to avoid diseases like osteoporosis. Calcium is found in dark green, leafy vegetables, such as broccoli, kale and collard greens. It is also found in dried beans and legumes so if you don’t eat dairy, ensure you pack in some of these foods.
Recommended calcium intake depends on age. For men and women aged 19-50 the recommended intake is 1000 mg per day but increases to 1200 mg per day if you are over 50 years old. It is recommended to take a Vitamin D and calcium supplement if you don’t get sufficient calcium rich nutrients from your diet.When selecting calcium based products choose those that are lower in fat.
Some people are lactose intolerant and should therefore choose the lactose free or soya options, however check the label to ensure these include calcium as many soya products do not.
Are you getting your greens?
22/11/2009 by admin.
Dark leafy green vegetables are packed with vitamins and minerals, including folate, magnesium, calcium, iron, zinc and potassium. They also contain Vitamins A, C, D, E and K and are a great source of fibre.
When you eat dark green vegetables add a teaspoon of dietary fat, for example: a sprinkling of cheese, butter, canola or olive oil to ensure your body absorbs all of the vitamins.Research suggests that by containing dark leafy vegetables in your diet will help to reduce the risk of some cancers and heart disease. Not only this but they can help reduce the risk of diabetes type II, reduce inflammation and help reduce the risk of bone disease such as osteoporosis.
Some examples of green leafy vegetables are as follows:
-
Broccoli
-
Kale
-
Chinese Cabbage
-
Romaine Lettuce
-
Dandelion Greens
-
Arugula (Rocket)
-
Mustard Greens
-
Spinach
-
Collard Greens
-
Swiss Chard
Ginger Greatness
18/11/2009 by admin.
As I was cooking my lunch today and grating up some ginger, I thought that this strange looking plant that comes from South East Asia would be a useful topic for today’s blog post due to the numerous health benefits which it offers. It can help with nausea such as travel sickness or morning sickness and can help with an upset stomach or stomach cramps.
This plant has anti-inflammatory properties and can therefore relieve arthritis pain. It can also help promote a healthy cardiovascular system aiding circulation.
If you are having problems with your breathing caused by colds or perhaps allergies use a herbal decongestant. You will most likely find ginger listed as an ingredient.
Saturday’s Boot Camp
18/11/2009 by admin.
Saturday’s boot camp is the 7th in the current block. We will be meeting at Fort Houmet (Vazon) at 10.00 am. Forecast is wet and windy, just how we like it. See you there.
Hungry? Have a drink
16/11/2009 by admin.
Sometimes you get the feeling of being hungry when in fact it might actually be thirst that is causing that feeling. So, the first step to take is to drink a glass of water before having any food. If you are still hungry in 5 minutes then have something to eat.
It takes a few minutes for your brain to tell your body that it has had sufficient food, so it is important that you take your time over your meal. If you over eat, you will cause your digestive system to work harder taking up more energy, hence that feeling of wanting to sleep after a large meal. Therefore, just eat enough to satisfy yourself without feeling stuffed.
Kick start your metabolism
15/11/2009 by admin.
I know you’ve heard it so many times before …….. so why aren’t you doing it? Start your day with a healthy breakfast to kick start your metabolism. Not only this but an early meal will help your energy levels and even out your calorie intake for the day. Consume smaller main meals but in between have some healthy snacks. This will help you to have a higher metabolism to help with weight management and keep your energy levels better sustained throughout the day.
Stress can disrupt your digestion
14/11/2009 by admin.
Our digestion can be compromised during times of stress. You might recall times when you have been so stressed that you haven’t even wanted to eat. When our digestive system is not working properly problems such colitis and heartburn can occur.
In order to avoid this happening, we should avoid eating whilst doing other activities such as working, arguing, reading, driving or watching television. It is best to eat in a calm environment so create some ambience with some relaxing music and perhaps some candles to set the tone and take your time to eat your meal.
Today’s Boot Camp - Cancelled
14/11/2009 by admin.
Due to the weather warnings for today, today’s boot camp is cancelled.
See you on Tuesday at Vale Douzaine at 7.45 pm.
Aerobic work is not the only way to burn calories
11/11/2009 by admin.
We feel that we are burning calories when we get a sweat on but there are other ways. The more muscle mass you have, the more calories you will burn just to exist (good huh).
Other exercises, such as doing core strength work and lifting weights, will burn calories at an increased rate due to the fact that muscle is active tissue. That’s not to say that you shouldn’t do cardiovascular work, it’s very important, not just for fitness but to help with a healthy heart. The body works well with variety so a good mix of cardio and other exercise is a good system to adopt. That also helps balance out your body to give you overall strength and helps reduce the risk of over use injuries.
Finally, change your routine around every so often. The body responds well to change.
Saturday’s Boot Camp
11/11/2009 by admin.
Saturday’s boot camp will be held at Fort Houmet (Vazon/Albecq) starting at 10 am. Forecast is wet and windy so dress for the weather.
If you are wondering what we do on outdoor boot camps, they vary to some degree each session but they often include a circuit uisng agility ladders, hoops, very low hurdles (6″ - 12″), running between cones - all done at your own pace. We play some ball games, run some relays, do body weight exercises such as tricep dips, press ups, lunges and squats. We also do core work, use resistance bands and use some equipment you might not be so familiar with. The atmosphere is relaxed and there is a fair bit of banter and you work to your level.
