Healthy Diet and weight loss
For anyone looking to lose weight finding the right balance between the exercise and nutrition is the key. However there are so many different diet plans that very quickly it all gets very confusing. We all recall such popular diets as Atkins diet or Lemon Detox. Both were extremely popular but proven not to be the right choice for many. Today 5:2 diet is very popular and has been steadily gaining momentum as the one diet that not only offers great health benefits but also weight loss.
The 5:2 diet is all about limiting your calorie intake to about 500 calories for women and 600 calories for men, about 25 per cent of the recommended calories, for any two non-consecutive days a week. However during the non fasting days, you can eat whatever you want.
Medical journalist Dr Michael Mosley, who is also one of the creators of the 5:2 fasting, has been a vocal advocate of this particular nutrition strategy. Though it’s indisputable that there are many health benefits that can be attributed to this diet, one should never forget that there are also some concerns. We all have different nutritional needs and medical conditions and it is very hard for one size fits all approach to work when it comes to choosing the right nutrition plan for yourself and your family.
Please find enclosed a link to an ABC article that does a fantastic job at summarising some of the benefits and possible risks associated with 5:2 fasting.
For many years eggs have been perceived as being unhealthy and potentially responsible for raising low density cholesterol, or bad cholesterol. However, now it seems that despite 40 years of warnings against eggs, there is actually no scientific evidence that eating eggs as part of the overall balance diet will have very little impact of raising levels of bad cholesterol.
On the other hand one egg contains loads of high quality protein and at least 11 essential vitamins and minerals. Recent studies have indicated that eggs are one of the richest sources of the mineral choline and one of the few food sources of vitamin D. Vitamin D is critical in reducing risk of developing a number of health conditions, including various types of cancers.
Going back to 1940’s saturated fat became public enemy number one, with many adverse health conditions attributed to high consumption of saturated fat. However, recent studies have indicted that perhaps diets high in high GI carbohydrates are more to blame, for conditions such as type 2 Diabetes and obesity. It turns out that our bodies are great at flushing out excess saturated fat but tend to store as fat some high sugar carbohydrates.
Please find below a fantastic link to a article outlining effects of high sugar diets on our health.
The Ultimate Test – Push up with Burpee – Challenge yourself!
The burpee push up test can offer you a good guide on your strength, power, flexibility and stamina. Even after just a few seconds into the test you will be able to tell just how strong and fit you are, simply by looking at how high you jump and how deep you perform push-ups.
Superwoman: 15 or more
Just managing: 5-9
Time to start training: Less than 5
Superman: 30 or more
Just managing: 10-19
Time to start training: Less than 10
The Direct Link between Health Care and Obesity
According to Center for Disease Control and Prevention, annual health care expenses related to obesity and its consequences total over $150 billion in just United States and over $1 trillion worldwide as indicated by latest data released by World Health Organisation. These costs relate to both hidden and the explicit cost of a poor diet, ranging from reduced quality of life to increased instances of diabetes.
Research shows cooking “real” food at home is the best defense against obesity, not to mention that any meal you are likely to eat at home on average contains approximately 200 fewer calories that one you would eat in a restaurant. One must also not forget that you more likely to know exactly what went into any meal you would be preparing yourself at home.
Eating for Weight Loss is easier than you think
We tend to over eat when we are hungry and often don’t realise at what point we are actually being comfortably full. Try to rate your hunger levels before and after eating and make sure you eat at the initial signs of hunger. Always remember to eat until you feel satisfied and not completely stuffed with food. Not overeating will help you lose weight, as well feel less bloated, while in the long run it will definitely lead to achieve your ultimate weight loss goal.
White bread vs Brown bread – Is there a Difference?
White breads tend to contain easily digestible carbohydrate starch and very little other nutritional value. On the other hand brown and grainy breads will have a lower GI so you will digest them a lot slower and feel fuller for longer. Don’t forget that grainy breads are also high in fibre, potentially helping to improve your digestion system.
So next time try to avoid buying cheap white bread and instead invest into your health by buying brown or grainy low GI and full of nutritional goodness bread.
According to a recent study, when people with heart disease meditated they were 48% less likely to have a heart attack or stroke.
Research shows that inefficient breathing and respiratory muscle weakness can lead to a low tolerance of exercise. Correct breathing techniques can
help improve performance, delay the perception of fatigue and shorten recovery time.
Exercise is proven to reduce the symptoms of depression. When working with a client with a mental health condition trainers need to be gentle and
supportive, providing a mix of technical and motivational feedback.