Archive for the Latest from Ann Category
Get your starchy carbohydrates for sustained energy
07/09/2010 by admin.
Starchy carbohydrates provide vitamins and minerals as well. As well as providing low fat carbohydrates these foods provide some protein. However, if you start adding lots sauces the result can be a calorific meal. We should be limiting our sugary carbohydrates intake such as cakes, biscuits and chocolates. If we eat sufficient starchy carbohydrates then our desire for sugary foods should reduce.
Carbohydrates are our main source of energy when exercising at a level which takes us out of breath and the fuel that fires the brain.
Starchy carbs comprise oats and oatcakes, yams, potatoes, pasta, rice, bread, noodles and cereals.
Food Intolerance - Blog Update 1
06/09/2010 by admin.
Following the results of my food intolerance test 3 weeks ago, I’ve decided to blog my experience.
When I got the results through with a long list of intolerances, which appeared just about impossible to manage, I nearly threw the results in the bin. However, I decided to manage the intolerances the best way I could. My symptoms were vast, including unstable blood sugar levels, anxiety, serious fatigue, palpitations, digestion issues and poor sleep. I didn’t initially associate these with food intolerance but rather tiredness from working very hard, however, I am beginning to believe that the food intolerance is playing part in the way I have been feeling.
I have 26 foods listed that I am intolerant to including yeast, dairy, beef, gluten, wheat, corn/maize, soya, eggs. I also have another dozen that I should not eat more often than once in 4 days.
Over the past 3 weeks I have got better at working within the intolerances but it’s not easy. Eating out is a nightmare. Anything packaged (even a lot of healthy foods) is usually unsuitable. Getting variety isn’t very easy but I am working on it.
In terms of how I feel now, definitely better at 3 weeks in. My blood sugar levels seemed to have stabilised more. It’s made me realise just how bad this was and also how long I’ve had this issue - years rather than months. We cope with not feeling great because our deterioration is often so gradual we don’t notice a huge difference.
The plan with the food intolerance is that after a while we start to reintroduce foods - so it’s not always for life. Depending on interolance levels, some within 3 months and some up to a year later. A retest will show what impact the change in diet has made and of course how I feel.
For me it feels like a bit of an experiment. It will also mean that I will be able to help people with food intolerances by sharing my own experiences and having a good understanding of the difficulties of working within these new parameters.
I’ll keep you informed.
Lettuce and its many health benefits
04/09/2010 by admin.
Lettuce provides great nutritional value and the darker the leaves the better.
Some of the benefits of consuming lettuce include improved circulation, reduced risk of some cancers, heart attack or stroke. It also helps to level out blood sugar levels and is a good addition to the diet of those that suffer from anaemia. Due to its fibre content, lettuce is good for those that suffer from constipation. It provides anti-oxidants and contains minerals which help with bone health.
Vitamins and minerals found in lettuce includes A, C, E, K, folate, chromium, calcium, phosphorus, potassium and manganese.
Signs of Protein Deficiency
03/09/2010 by admin.
Our bodies show us when we have protein deficiency, although it can take some time for the signs to develop. Some clear symptoms of protein deficiency include brittle nails and split hair. Other signs include constipation, although other health problems can cause this, and low energy levels. Low blood pressure can also be a sign of lack of protein.
If you have a very manual job or do lots of weights, then you will need more protein than the average person. It might be wise to seek assistance from a nutrition adviser. Children need protein to help them grow. You should also consider whether you are consuming sufficient carbohydrates. If you lack adequate carbohydrates along with dipping into fat stores, it will effectively cannibalise itself and use your protein stores for energy, which means there would be less protein available for repair and build muscle.
Recommended protein intake for the average person is between 0.75g and 1.25g per kilogram of body weight. However, for endurance and strength athletes, the recommended intake of protein can be up to 2g per kilogram of body weight.
“Hard”
02/09/2010 by admin.
I was listening to Rihanna’s “Hard” song this morning and decided it was an appropriate message to a certain person. Also perhaps, good lyrics for us all when things are a bit tough and you need to show some grit and fight back.
“They can say whatever
I’ma do whatever
No pain is forever
Yup, you know this
Tougher than a lion
Ain’t no need in tryin’
I live where the sky ends
Yup, you know this
Never lyin’, truth teller
That Rihanna reign, just won’t let up
All black on, blacked out shades
Blacked out Maybach
I’ma rock this shit like fashion, as in
goin’ til they say stop
And my runway never looked so clear
But the hottest bitch in heels right here
No fear, and while you getting your cry on
I’m getting my fly on
Sincere, I see you aiming at my pedastal
I betta let ya’ know
That I, I, I, I’m so hard
Ah yeah, yeah, yeah, I’m so hard
That I, I, I, I’m so hard
Ah yeah, yeah, yeah, I’m so hard
That I, I, I, I’m so hard
Ah yeah, yeah, yeah, I’m so hard
So hard, so hard, so hard, so hard”
If you want to build muscle…reduce your alcohol intake
30/08/2010 by admin.
Drinking alcohol will undo much of your hard strength work. For starters alcohol contains 7 calories per gram, that’s empty calories which provide no nutritional benefit. It also depletes vitamins and minerals, these are essential for so many of the body’s functions, including muscle growth.
Muscles are made from protein, that’s why body builders eat lots of chicken and take on board protein shakes on a regular basis. Alcohol has a negative impact on protein synthesis so therefore interrupts the muscle building process. It also lowers testosterone levels. Testosterone is a hormone needed for muscle growth.
Alcohol dehydrates us, the muscles are forms of 70% water. Water is needed in the muscle building process and therefore a reduction in water will be unproductive.
Increase in Weight Loss Surgery
27/08/2010 by admin.
Today’s news referred to the increase in weight loss surgery as the public become more aware of this as an option. Personally I am not a fan of the concept of weight loss surgery. Depending on the type of surgery you have, you could incur problems such as hair loss due to the fact that you can no longer ingest sufficient protein. As the stomach can no longer absorb sufficient nutrients, it is necessary to follow a food plan and take additional supplements. With some surgery, the stomach is less able to properly digest sugar, this can cause feelings of nausea and diarrhea.
Due to the dramatic weight loss, people who had have weight loss surgery can be left with excess skin and require subsequent operations.
Don’t forget this is major surgery and like any other major surgery, carries risks.
From a social point of view, it means you cannot enjoy a night out with a 2 or 3 course meal.
Wouldn’t it be better to sort out a diet plan now, get exercising and avoid the complications of weight loss surgery? It might take a little longer but you can avoid other possible complications.
Are you getting enough zinc?
26/08/2010 by admin.
Zinc is a key mineral, its main task being the proper function and protection and repair of DNA. Zinc is also key in the insulin production process as well as boosting the immune system and synthesis of collagen. This mineral plays a role in balancing hormones and management of inflammation.
Zinc is depleted through smoking and alcohol. Increased stress can also reduce levels. Many people do not obtain the RDA of zinc in their diet.
Symptoms of deficiency include frequent infections such as colds, acne, poor growth (inc hair growth), white marks on nails, dermatitis, delayed wound healing, emotional difficulties, lack of appetite or control of appetite, paleness and infertility.
Foods which are rich in zinc include:
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Almonds
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Avocados
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Blackberries
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Chickpeas
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Eggs
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Kidney Beans
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Kiwi Fruit
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Lamb
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Lettuce
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Milk
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Olives
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Oysters
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Peanuts
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Pork
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Pumpkin Seeds
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Squash Seeds
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Spinach
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Sunflower seeds
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Wheatbran
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Yoghurt
Recommended daily allowance for a male adult is 11mg and female 8mg, during pregnancy 11mg and lactation 12mg.
Ditch the quick fix diet
25/08/2010 by admin.
Low carb diets might get you some quick results but a lot of the weight you lose will be water and muscle tissue if you starve your body of carbohydrates. Not only this but low carb diets make you miserable and lack energy. Ditch the quick fix and keep slow burning carbohydrates in your diet to maintain your energy levels.
Start your day off with protein and carbohydrate such as poached egg on wholemeal toast, have a pasta and bean salad for lunch and a light dinner such as salmon and vegetables. Keep a check on portion sizes and ensure that your evening meal is your smallest. Add to this 30 minutes exercise a day and you will be on your way to more healthy and sustainable weight loss.
Tonight’s Boot Camp
24/08/2010 by admin.
I must have been working you hard tonight - not used to you all being that quiet!
Mel was going great guns on the running again. Bec’s and Mariana managed to tag each other even though they were both “it”.
Emma and I were nearly persuaded to join the climbing club in their activities (gulp).
