Thursday 13 September 2012

5 fun diet and fitness alternatives

5 enjoyable things that boost your health

Fed up of fitness classes? Sick of salads? Healthy living doesn’t have to be hard work! While we don’t advise you cut out exercise and healthy eating entirely, for those moments when you just don’t feel like being healthy, try these fun alternatives instead.

Fun diet and fitness alternative 1: Laughter

If you’re having a day off from exercise, the good news is you could still get the same health benefits as you would from a workout simply through having a laugh. Research studies led by Dr Lee Berk of Loma University have found that repetitious sessions of “mirthful laughter” have similar effects on the body as moderate exercise; improving your mood, lowering blood pressure, reducing bad cholesterol and enhancing the immune system.


Researchers at the University of Maryland School of Medicine have also found that regular laughter may be as good for your heart as exercise. Their research suggests that 15 minutes of laughter a day helps blood vessels to function better and has similar health benefits to a workout. Consequently, while exercise is essential for good health, swapping the odd gym session for a comedy club or funny movie may not be as bad a swap as you think.



Fun diet and fitness alternative 2: Popcorn

Craving a snack but not feeling tempted by the fruit bowl? Tucking into some popcorn could be a great healthy alternative. Research led by Joe Vinson, a researcher for the University of Scranton, has found that popcorn contains almost double the amount of antioxidant polyphenols (which can help protect against chronic diseases such as cancer and heart disease) per serving as fruits and vegetables.

On top of this, popcorn, according to Vinson, is the only snack that is 100 per cent unprocessed whole grain. Popcorn is packed with fibre (perfect for keeping you feeling full and improving your digestion), can help lower cholesterol, is low in calories and contains B vitamins. While it should not replace nutrient-rich fruit and veg entirely, popcorn is a great occasional swap for a healthy diet, so long as you cut down on the sugar, salt and oils. To retain its health benefits, air-popped popcorn is best. Serve plain or seasoned with Italian seasonings, chilli powder or other herbs and spices.


Fun diet and fitness alternative 3: Chocolate

Good news for chocaholics – scientists have discovered that small amounts of dark chocolate can improve your health in a similar way to exercise! Researchers from Wayne State University found that a plant compound (epicatechin) found in chocolate stimulated the same muscle response as vigorous exercise, which could help to slow down muscle ageing.

Furthermore, research has suggested that chocolate could be almost as healthy as fruit. When tested and compared to juices from ‘superfruits’ such as blueberries and pomegranate, dark chocolate was found to be higher in antioxidants, which are essential for fighting disease and preventing wrinkles. While it is not recommended you ditch fruit and exercise for a king-sized chocolate bar, snacking on small amounts of dark chocolate can be a tasty way to boost your health.

Fun diet and fitness alternative 4: Music

One of the best benefits of a healthy lifestyle is a longer life span and improved immunity, and now scientists have found an even easier way to get these health benefits: listening to music. Yep, researchers have found a whole host of benefits attached to this common pastime! A study by Sussex University and the Max Planck Institute in Leipzig, Germany, found that listening to uplifting music for just 50 minutes increased levels of disease-fighting antibodies and lowered stress.

Meanwhile, researchers at the University of Maryland School of Medicine in Baltimore found that listening to music that makes you feel good is beneficial to cardiovascular health. Other suggested health benefits of listening to music include improved pain relief, quicker recovery from operations and better mental health. Try using music as a supplement to your healthy lifestyle – research by Brunel University has even found that listening to music while working out can boost your exercise endurance by 15 per cent!

Fun diet and fitness alternative 5: Sunshine

Many of us are conscious of the importance of healthy eating for getting our recommended vitamin intake. However, one health-boosting nutrient can be obtained in a more leisurely and effortless way – simply by spending some time in the sunshine. Our body produces vitamin D when exposed to the sun; a nutrient which is essential for good health.

Those deficient in vitamin D are at greater risk of developing certain cancers, osteoporosis, mental illness and heart disease. In fact, while the dangers of too much sun exposure are well-known, a study by Robyn Lucas of Australian National University suggests that more lives are lost to diseases caused by too little sunlight than from those generated by too much. While it is essential to take care in the sun, experts recommend we spend 10 minutes in the sun each day without sunblock, so try taking a stroll in the sunshine for a cheap and enjoyable way to boost your health.

 Article from Realbuzz.com

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Friday 17 August 2012

Go girls! How Team GB's amazing women would be seventh in the Olympic gold medal table if they competed on their own

  • Britain's female Olympians have won ten gold medals, the same number as Germany
  • They outrank France, Spain and Australia in the medal table after wins in events from rowing to taekwondo
  • Scientific study shows Britain punching way above its weight for size of population
  • Lord Coe praises contribution of female athletes at London Games

Before the Olympics began, Victoria Pendleton predicted confidently that London 2012 would become known as the 'girlie games'.

What incredible foresight the British track cyclist showed. Her prophecy has come true in spectacular fashion, with GB's girls delivering many of the historic moments for which these Games will be forever remembered.

Charlotte Dujardin won her second gold of London 2012 yesterday afternoon in the Individual Dressage
From Jessica Ennis powering to gold in the heptathlon and Charlotte Dujardin's incredible elegance in the dressage, to the hurricane force of boxer Nicola Adams and the immense strength of character shown by our rowers, London 2012 has definitely been about our female athletes.

In fact, if GB's women were to compete independently of the men, they would be seventh in the medal table. Their ten gold medals would put them level with Germany's overall tally and ahead of France, Italy, Australia and Japan.

Team GB's women have five times as many golds as Spain and Brazil, and more than those two nations combined with Japan.

And this doesn't take into consideration two of Britain's equestrian golds - the team dressage winners were two-thirds female and the team eventing gold medallists four-fifths.

From orchestrating the beat-perfect movement of the horses in the dressage to executing brutal kicks to the head in taekwondo, Britain's women have delivered right across the spectrum of Olympic sports.

It was the brilliant row of Helen Glover and Heather Stanning in the women's pair that broke Britain's gold medal duck on the fifth day of the Games, prompting an avalanche of precious metal and glorious moments.

Jessica Ennis won the heptathlon in superb style on Saturday night 
Their success at Eton Dorney was followed up by two more rowing golds, including an emotional moment of fulfillment for Katherine Grainger, who won gold at last in the double sculls after three consecutive silver.



Female success then moved indoors, to the electric atmosphere of the Velodrome. 'Queen' Victoria Pendleton may have jumped the gun in the team sprint but she showed her familiar strength of character to return 24 hours later and blitz the field in the keirin. 

And Pendleton's heir apparent Laura Trott, just 20, exploded onto the biggest stage with twin golds in the omnium, the most arduous of cycling events, and the team pursuit alongside Dani King and Joanna Rowsell.

The golden dynasty of British track cycling appears to be set to continue for some time yet.
And further female success in the rowing came when Katherine Grainger (left) and Anna Watkins won the double sculls
Perhaps the defining moment of British success at these Games arrived a few moments before 9pm on Saturday night, when Jessica Ennis, the poster girl of the British team, completed her heptathlon triumph before an adoring crowd in the Olympic Stadium.
The sight of British athletes parading around a venue, smiling broadly and with the Union Jack fluttering behind them, before wiping away the mandatory tear on the medal podium, has become a delightfully common one. 

The glory has continued this week in three contrasting sports.

Charlotte Dujardin and Laura Bechtolsheimer won gold in the dressage, an event of grace and elegance, while Nicola Adams and Jade Jones did likewise in boxing and taekwondo, sports of unbridled power and brute force. 

We have become so accustomed to hearing 'God Save the Queen' during these Games that it would be easy to forget the silver and bronze medals, but the female roll of honour goes on and on.

Rebecca Adlington has never finished out of the medals in an Olympic event, though she wouldn't perhaps of envisaged two bronze medals from her home Games.

Lizzie Armitstead won our first medal, a silver, in the women's road race - a few seconds of early drama as three cyclists sprinted down The Mall which truly set the tone for countless moments of Olympic theatre to come.

The judoka Gemma Gibbons took silver and devoted it to her late mum in a heart-wrenching moment.

Their performances drew gushing praise from Lord Coe, who also pointed out that the London Olympics are the first ever in which both men and women have been included in every squad and participated in every sport.

He added that the 2012 Games had continued the progress for women's sport made in the last London Games in 1948.

'I think that having 1948 with Fanny Blankers-Koen here really moved that argument for the presence of women in the Games.

'We've had more women competing in these Games (and) some of the big high-profile moments.


 'If you look at this morning's media they are focusing on women.'

He also praised the participation of Sarah Attar who became one of the first women to represent Saudi Arabia at the Olympics when she ran in the 800 metres.

Her appearance followed months of talks, with Saudi Olympic chiefs at one point insisting no women would be allowed to take part.

Lord Coe said she had 'really moved this agenda on in London'

International Olympic Committee spokesman Mark Adams said: 'If you take, for example, 1984, only 24% of athletes were women.

'This Games, our provisional figure is that this is just over 44%. So we are nearly at gender equality, which is really good going.'

But he added: 'Just getting all the NOCs (National Olympic Committees) to send athletes is great, symbolic and an important symbol, but that is not enough.

'We continue to push the NOCs and work with the NOCs to provide sporting facilities for women, which is challenging in some countries. So we will continue to work on that too.' 
 
Article by Adam Shergold for the Daily Mail, to read full article click here.  
 
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Wednesday 25 July 2012

'Rise' in smoking-related litter on Highland streets

The amount of cigarette ends being discarded on Highland streets has increased, according to Keep Scotland Beautiful.

It said almost all the sites it surveyed in 2011-12 had smoking-related litter, mostly thrown away butts.
Less rubbish was found at the same locations previously.

Keep Scotland Beautiful and Highland Council are
raising awareness about the litter
Highland Council blames dropped cigarettes for blocking drains and contaminating water that eventually reaches rivers and the sea.

The local authority will be handing out free ashtrays and car stickers in Inverness city centre to raise awareness about the problem.

The council said some people mistakenly believed the ends bio degrade quickly, while in reality they can take up to 12 years to break down.

Bet McAllister, vice chairman of transport environmental and community services, said the litter was more than just unsightly.

She said: "Butts become trapped between paving stones and are then washed into drains and can cause blockages which in turn can lead to flooding issues.

"They also leak toxins that contaminate water and can harm marine life."

Derek Robertson, chief executive of Keep Scotland Beautiful, added: "Our most recent survey results for 2011-12 show that over three quarters of all sites surveyed in town centres across Highland were blighted with smoking-related litter, usually cigarette ends.

"This is an increase from the previous year, when just over two thirds of sites were affected."

Article and photo from BBC News

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Wednesday 20 June 2012

Food for Sport

With Euro 2012 kicking off and the Olympic Games arriving soon, why not get into the spirit and try those new exercises, or dabble in the sports where you've always had an interest in but never quite got round to it!  And to supplement your exercising efforts read those handy tips from a top sports nutritionist below to get you in that tip top condition!  So whatever sport your thinking, just do it this summer!



Sports nutritionist Wendy Martinson shares her tips on food and drink for sport, and how good diet can help you get the best fitness and sport results.
 
Wendy advises Olympic athletes and England football players on their diet. She is a consultant sports nutritionist to the British Olympic Association, and is a registered dietitian who works with the NHS as a clinical nutrition service manager.

Can I eat more when I'm doing lots of exercise? 

 

If you're doing lots of exercise, you'll use more energy each day than if you did little or none. So if you don’t want to lose body fat, you need to eat more food each day.

But still make sure that you have a balanced diet. Aim for larger portions of carbohydrate-rich foods such as wholegrain pasta, rice, sweet potato, porridge and breakfast cereals.

Learn more about a balanced diet in The Eatwell plate.

Is it better to eat a diet high in starchy carbohydrates or protein when I'm training?

 

Carbohydrates are the fuel that power your exercise regime.

Protein is needed in moderate amounts for muscle growth and repair, but the main form of energy used during exercise is carbohydrates.

Carbohydrates are the most important fuel for muscles, and an essential energy source for the brain and central nervous system.

Carbohydrates are stored as glycogen in the muscles and liver. These stores are small, so a regular intake of carbohydrate is necessary to keep them topped up. Low glycogen stores will result in poor performance and increase the risk of injury.
The proportions of carbohydrate and protein required will vary depending on the sport, so it's best to seek advice from a qualified professional on your individual requirements.
Learn more in Starchy foods.

How should I time my meals and snacks around exercise?

 

Once you’ve eaten a meal or snack, allow between one and four hours to pass before you start exercising. Your body needs time to digest. The amount of time will depend on the amount of food you've eaten.
If it's an average meal, eating around two hours before you exercise works well. The meal should be high in carbohydrate, low in fat and low to moderate in protein. Too much protein or fat will slow down the movement of foods from the stomach, and will make you feel uncomfortable.

Food and drink also plays a part in recovering effectively from training. Good recovery is crucial to prevent a midweek slump in energy levels, and to aid muscle growth and repair. When you finish training, aim to have a carbohydrate-rich food or drink within 30 minutes.

Do I need to drink when I exercise?

 

Dehydration is when the water content in your body falls too low. It can have a major effect on exercise performance. It's important to start any exercise session well hydrated. Do this by drinking water, squash or diluted fruit juice regularly during the course of the day.

For any exercise that lasts longer than 30 minutes, drink fluid while you're doing it. The more you sweat, the more you’ll need to drink.

Water is usually enough for low-intensity exercise up to 50 minutes. For higher-intensity exercise lasting more than 50 minutes, or lower-intensity exercise lasting hours, a sports drink would be of benefit.

The carbohydrates in a sports drink will help to maintain energy levels, and the salt helps to keep you hydrated.

Learn more in Water and drinks.

My friend exercises to lose weight, but I exercise to build muscle. Should our diets be different?

 

Yes. To lose weight, or more specifically body fat, the amount of energy that you consume has to be less than the amount of energy you burn. You’ll need a diet and exercise regime that makes this happen.

There are key steps you can take to reduce the energy content in your daily diet. Reduce fat, which is the most concentrated source of energy, and reduce alcohol. Eat fewer sugary foods, such as sweets, chocolates, cakes, biscuits and sugary drinks, and eat regular but smaller portions of complex carbohydrate foods, such as wholegrain bread, rice and pasta.

Protein foods such as chicken, fish, lean red meat and low-fat dairy foods should be included in moderate amounts. Eat lots of fruit and vegetables. It's important to control portion sizes, too.

Learn more Start losing weight.

But to build muscle you need to combine resistance training (also called strength training) with a diet that includes enough energy to enable your body to make muscle.

This energy should come mainly in the form of carbohydrate-rich foods, but you’ll also need a little more protein to provide muscle. Large amounts of protein aren't required.

A particularly effective approach is to eat small amounts of protein and carbohydrate before and after the resistance training session. A low-fat milkshake can work well.

Should I take extra supplements when I'm playing sport? 

 

There are many different supplements on the market. Some of them are based on solid research, and others aren't. Athletes need to consider supplements with extreme caution. In the past, some supplements were found to have been contaminated with banned substances.

First, ensure that you have a balanced, healthy diet that suits your sport. Consult a registered dietitian or nutritionist with expertise in sports nutrition. They can assess this and advise you on particular supplements.

You can find these experts on the register of sport and exercise nutritionists at the Sport and Exercise Nutrition Register or via Sports Dietitians UK.

Article from NHS Choices


 

Saturday 9 June 2012

Sebamed


Exfoliating, moisturing and cleans

Sebamed, the pH friendly company which invents products that not only exfoliates and cleans, but it also works to keep your skin hydrated during your daily wash.  How?  Many products contain a high level of Acidic-Alkaline (pH) levels, especially body and shampoo cleansing products (see photo 1 below).  It is believed that the higher the pH level, the more likely the product (soap) will dry out the skin.  So, while many convential soaps have a pH of between 9-11, the majority of Sebamed products have only a pH level of 5.5.  Therefore making Sebamed more skin friendly! 


Acidic - Alkaline - photo 1.

But not ALL Sebamed products do have a pH level off 5.5.  Some specialised products, like the Sebamed intimate wash, has pH3.8, which is the Acidic-Alkaline level found to be the more optimal level for this specific specialised product.  So you can trust that whatever pH level the experts at Sebamed have set for each of their products, it is the believed to be the most optimal level for your skin! 

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