Effects of Sugar on your Health!

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.

http://www.abc.net.au/health/features/stories/2015/01/08/4159335.htm

Push-up with Burpee Test in 60 seconds

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.
Females
Superwoman: 15 or more
Fit: 10-15
Just managing: 5-9
Time to start training: Less than 5

Males
Superman: 30 or more
Fit: 20-29
Just managing: 10-19
Time to start training: Less than 10

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 by Idealbody4life

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 by Idealbody4life

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.

Breathing and Exercise!

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.

Less sitting -More exercise!

Recent research indicates that for every 7-8 hours of sitting, we need at least one hour of exercise to reverse the negative effects of our office lifestyle.

So try to increase your incidental exercise and aim to have training allotted days to make sure you stick to your exercise regime.

Important muscle groups that are forgotten!

Gluteus maximus and gluteus medius are very important muscle groups that often tend to be neglected when it comes to training. Results can lead to bad posture, back pain, weak core as well as difficulties in performing a number of exercises such as lunges. Please find enclosed couple of simple exercises that can help you to strengthen and activate your gluteus muscle groups.

Side legs rise
Lay on your left side making sure that you have hip on hip and leg on top of leg
Check that you lying in a straight line by making sure that when you are looking down towards your feet you can only see your toes
Slowly lift the top leg up approximately 50 cm, while keeping your leg straight
Slowly lift the opposite leg to meet your right leg, and then slowly bring them together down
Make sure that you maintain your hip alignment and that your hips do not roll
If you are struggling to maintain your balance place one hand down on the ground for more control

Lying Pilates Bridge
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides.
Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.
At the top of the movement, be sure to really flex your butt for a one-count.
Return to the start position and repeat.