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A recent industry survey showed that the
number one deciding factor in choosing a personal trainer is cost. Not
experience. Not credentials. Cost. Choosing a personal trainer can be a big
decision. You are placing your health and well being in the hands of another
person. What that person does with it can affect every aspect of your life.
Think I’m exaggerating ?
Fifty
percent of inquiries I get come from people who have worked with a personal
trainer in the past and have either been injured or become ill. The injuries
are typically from doing exercises incorrectly, out of sequence or they
shouldn’t be doing them at all. Exercise injuries occur over time. Take a
credit card and slowly bend it back and forth. Notice how in the beginning it
holds up ok. But then gradually it gets weaker and weaker until it finally
snaps. There you have it . A back problem. Maybe its your hip,your knee or a
shoulder hurts. Training illnesses are usually from doing too much, being
malnourished or taking certain supplements
that aren’t necessary or may conflict with medications you may be on.
My point is…
Don’t
let a few pounds be the deciding factor when choosing a personal trainer. There
is a lot at stake. You wouldn’t choose a dentist or an orthopaedic consultant
based solely on cost would you? Invest in yourself the same way you would your
children or your partner. Don’t risk it all for the sake of a couple of pounds
a week. like everything in life you get what you pay for. Its just not worth it
or smart !
Who
doesn’t like a ready meal once in a while? People in the UK certainly do:
consumption of ready meals and convenience meat products has increased
five-fold over the last 40 years, according to the latest National Food Survey
on UK food-buying habits. High levels of calories and fat in some of these
products can be spotted on the label. But there are other concerns about the
nutritional value of some ready meals – things you won’t find on the label.
Lost Nutrients
One
concern is the way these foods are cooked. Cooking processes can be just as
important for our health as the sugar, salt and fat content. Beetroot turning
cooking water purple is a vivid example of how nutrients (antioxidants called
betalains) can be lost. But other nutrients disappear unnoticed into the
cooking water, such as B vitamins from leafy vegetables, and anticancer
glucosinolates from members of the cabbage family. At home, we can minimise
this by steaming vegetables or using the cooking water. But we have no control
over the making of convenience foods and ready meals. Do firms that make these
products take care to prepare ready meals in ways that preserve the nutrients?
We simply don’t know.
Labelling on ready meals tends to be limited
to fat, sugar and salt. Makers of ready meals don’t have to label total vitamin
content, and probably don’t bother figuring out how many of the myriad of
cancer-preventing compounds in plant foods are lost during production. Even
when they do mention vitamins on their labels, this can just mean that the
vitamins were in the raw ingredients. It’s not an indication of what remains in
the end product.
Some makers of ready meals compromise
health by substituting healthy ingredients with less healthy ones. For
instance, rapeseed oil is common in ready-prepared Mediterranean dishes such as
hummus and pizzas, even though they are traditionally made using virgin olive
oil. Virgin olive oil has well-established health benefits against cardiovascular
disease and possibly even against breast cancer, but there is no evidence for
these benefits with rapeseed oil.
Another example is the way olives are
processed. Beneficial antioxidants that lower the risk of cardiovascular
disease are lost during the processing of some cheap black olives. Fortunately,
the shopper can identify these nutritionally-depleted olives by the ferrous
gluconate (added to stabilise the black colour) mentioned on the label.
The nutritional value of ready meals
matters since groups such as the single elderly rely on them for a lot of their
nourishment. Surveys regularly find that elderly people aren’t getting enough
heart- and brain-healthy omega-3 fatty acids and B vitamins, vitamin D or
minerals such as calcium, magnesium and selenium. Supplements might be one
answer, but they don’t provide all the nutrients – including fibre and
cancer-preventing compounds – needed for overall health. So health authorities
generally recommend eating a healthy diet rather than relying on supplements.
And if ready meals are a significant part of the diet, it’s important that they
preserve the nutrients that were present in the raw ingredients.
It’s
not just what’s taken out
Lost nutrients
aren’t the only concern. Other potential perils lurk on the ready meals
counter. Carcinogens known as heterocyclic amines are produced in meats roasted
or grilled at high temperatures. So reducing consumption of ready meals
containing these meats could be a good idea. Also, popular meat products such
as chicken nuggets and kebabs have high levels of substances known as AGEs
(advanced glycation endproducts). These are linked to an increased risk of
diabetes and also possibly of dementia. People with diabetes or kidney disease
(who are less able to excrete AGEs) are advised to limit their intake of foods
containing these substances.
Poor diet
is the main reason – ahead of smoking and lack of exercise – for the epidemic
of chronic diseases in developed countries such as the UK. Firms that make
ready meals could help the fight against these chronic diseases by providing
nutrient-rich meals. Concern over poor diet often focuses on sugar, salt and
fat, but nutrient levels are also important. For example, new research
indicates that an optimal combination of nutrients can help prevent diseases as
seemingly intractable as Alzheimer’s disease. But to achieve these
nutrient-levels, those eating ready meals should be able to rely on them being
produced to a high nutritional standard.
BOTTOM LINE: In today’s fast paced world it’s
inevitable that at some point we are going to eat some form of a ready meal. Keep
these to a minimum. But if you must ,take the time to carefully read the label
and ingredients. Even the most healthy looking ready meal may surprise you.
Anyone
who’s ever spent any time with me knows that ‘diet’ and ‘dieting’ are words
that are banished from our vocabulary. From thorough research and first-hand
experience, we know that good health starts from the inside and works its way
out, and this covers so much more than the number on the scales. Every morsel
of food that we put into our mouths is comparable to fuel – high or low
quality, and just as with your car, the better quality fuel, the better your
body responds.
Fuel your
body with quality nutrients on an ongoing and consistent basis, and when
coupled with a weight-based exercise program, your body will thank you by
regulating itself into a healthy weight range. Not only that, your consistency
of a balanced diet and regular exercise will ensure that your healthy weight is
maintained for life.
BUT !
We
consistently come across people whose goal is to lose fat, either short term
for a holiday or event; or long term to rectify obesity which is causing
serious ongoing health issues such as heart disease, type 2 diabetes or hypertension.
Don’t get me
wrong – for those carrying a few extra kilos, this is a good goal to have.
What is
wrong about this, is calling it a diet. Look at the first three letters in the
word “DIET”.
My mission
is to bring wellness to people. So I thought it was about time I put the ‘going on
a diet’ theory to bed once and for all and give you four sound reasons why
dieting NEVER works.
1) The word ‘diet’ has temporary
connotations
The health and fitness industry is rife with
ten-week challenges, bikini body programs, and short-term promises. The problem
with these diet programs is that they do nothing to change your mind set and
work on your bad habits, and from the outset, you’re on the countdown to how
long it will be until you can return to your old ways.
Once your
diet is over and you’ve lost a couple of kilos (if you’re lucky), your old
habits return and you’re reaching for the 3 pm biscuits or the after-dinner
chocolate as you always were. Before you know it you’ll be weighing in at more
than you started.
Sound
familiar?
Putting
your body through the stress of yo-yo dieting has significant consequences for
your health. Restricting calories causes your body to go into starvation mode
and promotes the release of the stress hormone, cortisol. The long-term
presence of cortisol increases your risk of cancer, heart disease and diabetes.
Tip: Never set an end date as far as healthy eating is concerned.
Introduce realistic milestones and change one unhealthy habit at a time. For
life.
2) Diets take the fun out of eating
Food not
only tastes delicious and makes us feel good, but it also brings us together
with friends and family and helps us connect on a social level. When you’re on
a diet, this all goes out the window.Where’s
the fun in lettuce leaves, hunger pangs, and watching everyone else fill their
faces? When you’re on a diet, you feel uncomfortable going out for dinner and
don’t want to test your willpower by catching up with friends so you tend to
become a bit more reclusive, and eating is something that’s done out of
necessity only. Willpower and discipline don’t work.
Tip:
There are so many great-tasting and healthy food options out there, do your
research and make sure you’re eating these until you’re full. Most menus are
online these days so if you are going out for dinner and don’t want to be tempted
into making bad choices, plan ahead so you know exactly what you’re going to
order before you even get there.
3) Diets focus solely on calories
Hands up
if you’ve been on a diet and not been allowed avocado. Or nuts. Or butter? I’d
say most of you at some stage or another, and I’m calling BS! These foods are
jam-packed with essential nutrients which our bodies NEED to survive. Due to
the high calorie content, however, they’re off limits for most diets. And
bodies throughout the world are suffering for it. Calories DO NOT make you fat
!
Tip: Count nutrients, not calories.
4) Diets SLOW DOWN weight loss
That’s
right. You heard it here first, putting your body on a diet has the complete
opposite effect of what you’re trying to achieve.When your
body is in starvation mode and isn’t sure where it’s next meal is coming from,
it holds onto the food it has for as long as possible. Your metabolism slows
down so that calories are burnt slower which results in a slower rate of weight
loss.
Tip:
Consistently eat nutrient rich food until you’re full. Your healthy metabolism
will take care of the unwanted kilos leading your body to its ideal weight
range.
There is
no doubt that weight loss IS an important goal to have but ‘going on a diet’
will never, ever, ever get you the results.Short-term, you may lose a couple of
kilos here and there, but they’ll always go back on, and the damage that this
does to your body in the long term can be irreparable.So do yourselves a
favour; commit to a long-term program that is realistic based on your lifestyle
and make a commitment to follow a healthy eating plan consistently – TRUST me,
over time, the weight WILL take care of itself.
BOTTOM LINE: Once you have made the decision to
lose the weight and get yourself healthy, there are 2 things you must do to
achieve your goals. 1. Eat Healthily 2.Exercise on a regular basis. The fastest
and safest way to accomplish this is by getting yourself professional help.
This will save you years of frustration and possible injuries.
There’s not much in this world more refreshing than a
tall, ice-cold glass of water. I don’t think there’s anyone alive that can deny
that sometimes, a simple glass of water can be more satisfying than a cup of
coffee or a can of soda. Despite this, too many of us don’t drink enough water
on a daily basis. By depriving ourselves of the world’s most natural resource,
we are continuously damaging our bodies. If you experience any of the
following, you can improve your situation by starting with a glass of H2O.
1. Your Mouth is Dry: This seems pretty obvious, but the ramifications might
not be so. Of course, any time you feel that sticky, nasty feeling in your
mouth, you’d obviously reach for some sort of liquid. But sugary drinks are
only a temporary solution to a larger problem. Drinking water lubricates the
mucus membranes in your mouth and throat, which will continue to keep your
mouth moist with saliva long after that first sip.
2. Your Skin is Dry:Your skin is your body’s largest organ, so of course it
needs to stay hydrated. In fact, dry skin is one of the earliest signs of
full-on dehydration, which can lead to much larger problems. A lack of water
means a lack of sweat, which leads to a body’s inability to wash away excess
dirt and oil accumulated throughout the day. If you want to stave off
breakouts, your first recourse should be to drink more water.
3. You’re Overly Thirsty:We went over dry mouth already, but thirst goes beyond a
desert-like tongue. Anyone who’s ever had a hangover can tell you that, upon
waking up, your body just can’t get enough water. Alcohol dehydrates the entire
body, and drinking water sends “YES PLEASE!” signals to the brain until your
fluid levels get back to baseline.
Listen to what your body is telling you; it knows what it’s talking about!
4. Your Eyes Are Dry:By now it should be clear that drinking water affects
more than just your mouth and throat. A lack of water intake leads to dry,
bloodshot eyes (again, think of that last pounding hangover). Without water in
the body, your tear ducts dry up. If you’re thinking “So what if I can’t cry?”,
realize that this could cause much more harm to your eyes, especially if you
wear contacts on a daily basis.
5. You Experience Joint Pain: Our cartilage and spinal discs are made up of about 80%
water. This is an absolute necessity to keep our bones from grinding against
each other with every step we take. By keeping your body hydrated, you ensure
that your joints can absorb the shock of sudden movements, such as running,
jumping, or falling awkwardly.
6. Your Muscle Mass Decreases:Your muscles, also, are comprised mostly of water.
Obviously, less water in the body means less muscle mass. Drinking water
before, during, and after a workout not only keeps you hydrated and
comfortable, it also brings water to the right places in your body, and
decreases the chance of developing inflammation and soreness related to
exercise and weightlifting.
7. You Stay Sick Longer:Drinking water allows your body to continuously flush out
toxins. Your organs work to filter our certain waste products like a machine,
but if you don’t fuel the machine with water, it cannot work properly. What
ends up happening in a dehydrated body is organs start to pull water from
stored areas like your blood, which leads to a whole new set of problems.
8. You Feel Fatigued and Lethargic:As we just mentioned, when a body is dehydrated it
“borrows” water from your blood. A lack of properly hydrated blood leads to a
lack of oxygen being brought throughout the body. Of course, a lack of oxygen
leads to sleepiness and outright fatigue. A lack of stamina means you”ll start
to experience that 2PM crash earlier and earlier in your day (and remember,
coffee won’t help in the long run).
9. You Experience Hunger Pangs:When you’re dehydrated, your body might start to think it
needs some food. This happens throughout the day, and overnight when you wake
up craving that midnight snack. However, eating food creates more work for your
body, whereas drinking water purifies and your organs and supplies it with the
fuel it needs to go through the other processes a body goes through.
10. You Experience Digestive Problems:We spoke before about the mucus in our mouth and throat,
and how keeping hydrated allows the membrane to function correctly. This also
applies to the entire digestive system. Without proper hydration, the amount
and strength of mucus in the stomach lessens, allowing stomach acid to do some
major damage to your insides. This leads to what we commonly refer to as
heartburn and indigestion.
11. You Experience Constipation:Like we said, staying hydrated helps lubricate the
digestive system. During the process of dehydration, the colon uses up the
water that would have been used by the intestines in the next step of the
digestive process. Without going into too much detail, I’ll let you figure out
what a lack of lubricant in the intestines leads to.
12. You Experience Reduced Urination:Believe it or not, if you’re not taking a trip to the
restroom 4-7 times a day, you’re probably not drinking enough water. And when
you do go #1, it should be a light yellow or clear color. If it’s a darker
yellow, your body is telling you it’s lacking proper hydration. In extreme
cases, dehydration can lead to urinary tract infections, in which case you
should consult a doctor right away.
13. You Experience Premature Aging:The amount of water our bodies retain naturally decreases
as we age. Obviously, what this means is that, as we get older, we should
consciously increase our water intake. While premature aging is more evident on
the outside, the damage it does to our insides will ultimately be felt over
time. To decrease the risk of running your body raw, it’s important to continue
to drink water throughout your lifetime.
14. You’re Reading This And Have Gotten This Far:I drink water all the time. I almost always have a glass
or bottle of water next to me, whether I’m working, working out, or vegging out
in front of the TV. If you clicked on this article, chances are you thought to
yourself “Hm, I don’t think I drink enough water.” So if you don’t think you
do, pour a glass right now! Don’t overdo it, of course, but if you’re not
getting the recommended amount (which is higher than you’d think), there’s no
harm in drinking more. Now if you’ll excuse me, all this typing has made me
thirsty.
Fatigue Cause No. 1:
Not Enough Sleep
It
may seem obvious but you could be getting too little sleep. That can negatively
affect your concentration and health. Adults should get seven to eight hours
every night.
Fix: Make sleep a
priority and keep a regular schedule. Ban laptops, cell phones, and televisions
from your bedroom. Still having trouble? Seek help from a doctor. You may have
a sleep disorder.
Fatigue Cause No. 2:
Sleep Apnea
Some
people think they're sleeping enough, but sleep apnea gets in the way. It
briefly stops your breathing throughout the night. Each interruption wakes you
for a moment, but you may not be aware of it. The result: you’re sleep-deprived
despite spending eight hours in bed. Your doctor may order a sleep study to
check for this.
Fix: Lose weight if
you're overweight, quit smoking, and you may need a CPAP device to help keep
your airway passages open while you sleep.
Fatigue Cause No. 3:
Not Enough Fuel
Eating
too little causes fatigue, but eating the wrong foods can also be a problem.
Eating a balanced diet helps keep your blood sugar in a normal range and
prevents that sluggish feeling when your blood sugar drops.
Fix: Always eat breakfast
and try to include protein and complex carbs in every meal. For example, eat
eggs with whole-grain toast. Also eat small meals and snacks throughout the day
for sustained energy.
Fatigue Cause No. 4:
Anemia
Anemia
is one of the leading causes of fatigue in women. Menstrual blood loss can
cause an iron deficiency, putting women at risk. Red blood cells (shown here)
are needed because they carry oxygen to your tissues and organs.
Fix: For anemia caused by
an iron deficiency, taking iron supplements and eating iron-rich foods, such as
lean meat, liver, shellfish, beans, and enriched cereal, can help.
Fatigue Cause No. 5:
Depression
You
may think of depression as an emotional disorder, but it contributes to many
physical symptoms, as well. Fatigue, headaches, and loss of appetite are among
the most common symptoms. If you feel tired and "down" for more than
a few weeks, see your doctor.
Fix: Depression responds
well to talk therapy and/or medication.
Fatigue Cause No. 6:
Hypothyroidism
The
thyroid is a small gland at the base of your neck. It controls your metabolism,
the speed at which your body converts fuel into energy. When the gland is
underactive and the metabolism functions too slowly, you may feel sluggish and
put on weight.
Fix: If a blood test
confirms your thyroid hormones are low, synthetic hormones can bring you up to
speed.
Fatigue Cause No. 7:
Caffeine Overload
Caffeine
can improve alertness and concentration in moderate doses. But too much can
increase heart rate, blood pressure, and jitteriness. And research indicates
too much actually causes fatigue in some people.
Fix: Gradually cut back
on coffee, tea, chocolate, soft drinks, and any medications that contain
caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue
Fatigue Cause No. 8:
Hidden UTI
If
you've ever had a urinary tract infection (UTI), you're probably familiar with
the burning pain and sense of urgency. But the infection does not always
announce itself with such obvious symptoms. In some cases, fatigue may be the
only sign. A urine test can quickly confirm a UTI.
Fix: Antibiotics are the
cure for UTIs, and the fatigue will usually vanish within a week.
Fatigue Cause No. 9:
Diabetes
In
people with diabetes, abnormally high levels of sugar remain in the bloodstream
instead of entering the body's cells, where it would be converted into energy.
The result is a body that runs out of steam despite having enough to eat. If
you have persistent, unexplained fatigue, ask your doctor about being tested
for diabetes.
Fix: Treatments for
diabetes may include lifestyle changes such as diet and exercise, insulin
therapy, and medications to help the body process sugar.
Fatigue Cause No. 10:
Dehydration
Your
fatigue can be a sign of dehydration. Whether you're working out or working a
desk job, your body needs water to work well and keep cool. If you're thirsty,
you're already dehydrated.
Fix: Drink water
throughout the day so your urine is light colored. Have at least two cups of
water an hour or more before a planned physical activity. Then, sip throughout
your workout, and afterward drink another two cups.
Fatigue Cause No. 11:
Heart Disease
When
fatigue strikes during everyday activities, such as cleaning the house or
weeding the yard, it can be a sign that your heart is no longer up to the job.
If you notice it's becoming increasingly difficult to finish tasks that were
once easy, talk to your doctor about heart disease.
Fix: Lifestyle changes,
medication, and therapeutic procedures can get heart disease under control and
restore your energy.
Fatigue Cause No. 12:
Shift Work Sleep Disorder
Working
nights or rotating shifts can disrupt your internal clock. You may feel tired
when you need to be awake. And you may have trouble sleeping during the day.
Fix: Limit your exposure
to daylight when you need to rest. Make your room dark, quiet, and cool. Still
having sleep issues? Talk with your doctor. Supplements and medications may
help.
Fatigue Cause No. 13:
Food Allergies
Some
doctors believe hidden food allergies can make you sleepy. If your fatigue
intensifies after meals, you could have a mild intolerance to something you're
eating -- not enough to cause itching or hives, just enough to make you tired.
Fix: Try eliminating
foods one at a time to see if your fatigue improves. You can also ask your
doctor about a food allergy test.
Fatigue Cause No. 14:
CFS and Fibromyalgia
If
your fatigue lasts more than six months and is so severe that you can't manage
your daily activities, chronic fatigue syndrome or fibromyalgia are a
possibility. Both can have various symptoms, but persistent, unexplained
exhaustion is a main one.
Fix: While there's no
quick fix for CFS or fibromyalgia, patients often benefit from changing their
daily schedule, learning better sleep habits, and starting a gentle exercise
program.
BOTTOM LINE: Most people feel fatigued
simply due to a lack of exercise and poor nutritional habits. Exercise regularly
and clean up your food and I think you will notice and immediate improvement in
your energy. If you have any other concerns see your GP right away.
We are
spending more money eating away from home than ever before. In fact, we now
spend just about half of our food money at restaurants, up from only 25% in
1955, according to the National Restaurant Association. But research has shown that
eating out frequently, particularly fast food, is associated with a number of
health issues, including obesity, insulin resistance, and increased risk for
cardiovascular disease. As a result, many people have become more health
conscious with their food selections and are even considering a return to home
cooking.
Many people find the transition from
eating out to cooking at home challenging for one big reason—time constraints.
If you are working two jobs or have an on-the-run lifestyle, you may think that
you will not have the time or energy to cook a meal at the end of the day or to
prepare food for the week. However, by learning a few cooking tips and tricks,
you can turn a multihour cooking ordeal into a quick meal that will enhance
both your health and wallet.
Certain tasks can significantly lengthen or
shorten the time you are in the kitchen. This handout will provide a number of
methods, substitutions, and low-cost options that you can use to make quick,
tasty, and healthy meals at home.
Choosing
the right recipes
Choose recipes that have quick cooking times
or ones that allow you to do something else while the food cooks. Certain
styles of cooking, such as stir-fry (healthy version included in this handout)
and grilling, cook food quickly, so you can sit and enjoy a meal within 5-10
minutes. However, other cooking options, such as braising and roasting, allow
you to do other tasks while the food cooks, such as preparing other food or
cleaning up!
Using
the oven
Baking is a great way to cook meat without
added fat. You can even “bread” foods in healthy mixtures, such as crushed
spices and almonds, and then bake for 30-45 minutes for a juicy, flavorful main
dish. Do not
forget the vegetables. Roasting vegetables is quick and easy. Just slice your
favorite vegetables, such as peppers, onions, eggplant, sweet potatoes, or
beets, toss with a little olive oil and spices, and place in a 200ºC oven
for 15-40 minutes, depending on the thickness of the slices. Thinner slices
cook faster. Try roasting some thinly sliced sweet potatoes and beets with
fresh rosemary or garlic for 15-20 minutes as a healthy potato chip
alternative.
Using
the stove top
Stir-frying and sautéing are great cooking
methods for preparing healthy foods quickly, provided you make a few small
adjustments. Cutting your meat and vegetables into smaller pieces will result
in decreased cooking time. Try using cooking spray and just a little flavorful
oil, such as olive, peanut, or sesame oil, to enhance the taste without adding
too many extra calories or much fat. Rely on spices, such as garlic, ginger,
cinnamon, thyme, or rosemary, to pack a zesty kick without any extra calories.
A simple meat and vegetable stir-frywith a few teaspoons of sesame oil, garlic,
and ginger can go from cutting board to table in less than 30 minutes. You can
perform one of the healthiest cooking methods on the stove top—steaming.
Stackable bamboo steamers are available for about £20-£35, which allow you to
cook multiple foods at once. You can steam seasoned fish and vegetables at the
same time. You can even roll the fish filets in some fresh spices, such as
ginger or lemongrass, to infuse the flavor and aroma as it cooks. With this
cooking method, you can have many fish and vegetable recipes ready within 10-20
minutes, depending on the thickness of the food.
You can use the stove top to cook large
batches of food, such as a stir-fry, stew, or chili, which you can then portion
into containers for future meals. Some of these large batches may need to
simmer for a while to cook, but you usually can do something else during that
time and just stir the contents every 5-10 minutes. If you are sitting at home
reading this article, you probably could have made a large batch of food at the
same time.
Using
the microwave
In addition to reheating leftovers in a snap,
microwaves also can cook certain foods very quickly, particularly potatoes. You
can have a raw sweet potato ready to serve in about 7 minutes. Poke many holes
in the sweet potato with a fork, and then cook it on high for 6-7 minutes,
turning the potato onto its other side halfway through the cooking. Once it is
done, cut it open and allow it to cool for 1-2 minutes. Top with some cinnamon
and a few spoonfuls of low-fat yogurt for a healthy side dish. You also can
cook many frozen foods in the microwave oven, including vegetables. Just make sure
that the ingredients listed on the packaged are healthy. If you do not know how
to pronounce half the ingredients in a packaged food or do not know where those
ingredients come from, you probably should not make it!
Using
the grill
Grilling can cook meat and vegetables quickly,
while allowing excess fat to drip away from the food. Adding just a dash of
olive oil will prevent vegetables from sticking to the grill, and you can toss
them with different spices, such as garlic, rosemary, or thyme, to bring out
some unique, satisfying flavors. If you do not want to use an outdoor grill,
indoor grill pans and specialty grills, such as the George Foreman Grill .
Because of the heating elements on both sides of the grill, your food will cook
quite quickly, usually within 10 minutes. If you invest in a slightly larger
grill surface, you can cook your vegetables and meat at the same time, so
dinner is ready faster. Another option it to make a large batch of grilled food
and save some for the next day’s meal!
No-cook
and reheat options
If you are really pressed for time, do not
forget about making a quick salad or sandwich. A dash of mustard or hummus, a
few slices of turkey breast, and some fresh sliced vegetables can result in a quick
and satisfying meal. Leftovers also can go a long way when you are in a pinch. Reheating
on a stove top or in a microwave takes much less time than cooking from
scratch. You can freeze many foods for weeks or months, so you can enjoy
leftovers long into the future. This is yet another reason to cook in bulk when
you can!
BOTTOM LINE: You do need to be a lttle organised but once you create your own system after a while you won't know any other way. Remember this, your not aiming for perfection !
No matter how good the preparation or the training, nothing matches real, hands-on experience. As they say, learning by doing is the best form of learning. Experience refines the skill set and equips the individual with the knowledge and understanding to manage contingencies and navigate through tricky terrains—skills that simply cannot be learned from a book or classroom. When searching for a Professional Personal Trainer (PPT) put experience at the top of your list .Followed by education and certifications. Then cost. Follow those three things in that order and you will be sure to make the right decision.
Regular participation in muscle
strengthening activity such as weight or resistance training has many health
benefits. However, this mode of exercise has been largely overlooked .Recent
research shows a large majority of Brit’s do not engage in muscle strengthening
activity.
Muscle strengthening activity usually
includes exercise using weight machines, exercise bands, hand-held weights, or
own body weight (such as push-ups or sit-ups). When performed regularly, muscle
strengthening activity leads to the improvement or maintenance of strength,
size, power and endurance of skeletal muscles.
Historically, most public health physical
activity recommendations have predominantly promoted moderate to vigorous
intensity aerobic physical activity (such as brisk walking or jogging).
However, the current guidelines issued
in 2014 are our first national public health guidelines to additionally
recommend muscle strengthening activity. They recommend an adult “do muscle strengthening
activities on at least two days each week.”
This addition of muscle strengthening
activity into the physical activity recommendations is due to emerging
scientific evidence linking this type of activity to reduced risk of type 2
diabetes, high blood pressure, weight gain, physical disability, heart disease,
poor musculoskeletal and mental health and premature death.Among the most
important roles muscle strengthening activity has is enabling older adults to
keep their physical functioning adequate, preventing or delaying frailty and
falls, and thus maintaining independent living for longer.
Importantly, when compared to aerobic
physical activity such as walking and cycling, weight training has greater
benefits for bone/joint health, the ability to perform activities of daily
living (general mobility, getting into and out of a chair, bathing, dressing)
and slowing the loss of skeletal muscle mass/strength. These outcomes are very
important for all age groups, especially for older adults as we seek ways to
maintain their independence.
Given the potential health benefits of
muscle strengthening exercise, surprisingly little was known about
participation in such activities among British people.
The key
findings were that only 9 percent to 19 percent of British adults meet the
muscle strengthening activity guidelines; over 80 percent of adults report no
muscle strengthening activity; participation rates decline with age, being
two-to-four times lower among older adults when compared to young adults.Participation
in muscle strengthening activity is socioeconomically and geographically
patterned. When compared to those from less disadvantaged and metropolitan
areas, those from more disadvantaged and regional/remote areas are less likely
to participate in muscle strengthening activities.
How to get people pumping
Participation rates might be so low because
engagement in muscle strengthening activity usually requires some basic
exercise knowledge. Access to equipment is almost certainly complicating its
uptake. Sticking to the exercise over time could be difficult for those with
limited or no experience.
Another barrier might be the potential for
negative social comparisons. It’s possible many think muscle strengthening
activity is associated with excessive muscle gain, risk of injury,
“hyper-masculine” settings (gymnasiums) and with the somewhat fringe modes of
this activity (such as strongman competitions, bodybuilding, CrossFit).
It is
known that when performed correctly, muscle strengthening activity is safe, and
large gains in muscle mass are likely to be limited to extreme participation
levels.
If you are currently doing no muscle
strengthening activity, even small increases are likely to have health
benefits. Some practical tips for getting started are to begin with body weight
exercises like squats, sit-ups, or push-ups at home; do household chores that
involve digging, carrying, or lifting; and join a gym to do weights or other
strength training.
BOTTOM LINE: Weight lifting provides huge returns
for everybody Young and old. Male or female. Surprisingly you don’t need to put
in hours of time to reap the rewards of weight lifting. If your just getting
started ,please get professional help to educate you in the proper technique of
weight lifting. And of course be sure to let your GP know ,to avoid any
potential problems.
Like we
need 14 more reasons ! Have a read and enjoy.
It's Exercise
It’s not
necessarily a full workout, but it can be as good for you as moderate exercise.
It raises your heart rate about the same as a brisk walk or a slow bike ride.
Good for a Woman’s Heart
Women who
have sex a couple of times a week are less likely to get heart disease than
those who have it once a month. Whether that’s because healthier women enjoy it
more often, or because it helps protect a woman’s heart is unclear.
Unfortunately for men, good sex may have the opposite effect for them.
May Cure Your Headache
Say
goodbye to the old standby “Not tonight, Dear. I have a headache.” It turns out
sex can help with pain, and that includes some kinds of headaches, such as
migraines. Not feeling frisky? Try: “Not tonight, Honey. I have a highly
contagious stomach bug.” Works every time.
Lowers Stress
People who
have more sex are less anxious when they’re faced with stressful tasks like
public speaking or arithmetic. But according to the study, it only works when
you have a partner -- masturbation doesn't count.
You May Live Longer
One study
suggested that married women who climaxed more often had a slight tendency to
live longer. Researchers aren’t sure if the sex actually lengthens your life or
it’s just a side effect of a healthy lifestyle. But why take any chances?
Sharpens Your Mind
Sex has
been linked to the making of new brain cells, and that’s a good thing. People
over 50 who had more sex were better able to recall numbers and do basic math,
and the difference was pretty big. It seemed to help men more than women, but
both did better than those who had less sex.
Makes You Happy
You don’t
have to overdo it -- once a week is plenty. More than that, and the effect
fades. But scientists only studied couples in committed relationships, so if
you’re trying to meet your quota by picking up strangers at your local bar, all
bets are off.
Bonds You to Your Partner
The
hormone oxytocin is released during sex, and it sparks feelings of intimacy,
affection, and closeness with your partner. That helps build a strong, stable
relationship, which is good for everyone.
Keeps You Lean
The more
sex you have, the slimmer you’re likely to be. Is that because more sex keeps
you trim? Or because lean people have more sex? Scientists don’t really know,
but all you need is a partner and a bathroom scale to try to find out.
Good for Mental Health
Adults in
committed relationships who have more sex are less likely to be depressed or
take medication for mental health issues.
Helps Fight off the Common Cold
Move over, vitamin C. College students
who had sex twice a week had more cold-fighting antibodies in their saliva than
those who had sex less often.
Helps You Sleep
Orgasm
triggers a surge of endorphins and oxytocin in both men and women, and that
dulls pain and relaxes you. Both of those can help you sleep more easily,
though according to scientists -- and many women -- the effect is more
pronounced in men.
Lowers Risk of Cancer
Men who
have more sex may be less likely to get prostate cancer, and women less likely
to get breast cancer. Pregnancy and contact with sperm may both be linked to
the lower risk in women.
You Could Make a Baby
If you’re
trying to have a baby, the more sex you have, the more likely you are to hit
the right time of the month. But more sex may also prime women for pregnancy
and improve sperm quality in men, which can speed things along.
Helps Your Future Self
People who
have more sex may have better quality of life -- and not just now, but in the
future, too. If you have an active sex life in middle age, you’re more likely
to keep it up as you get older, which is linked to better health and happiness.
BOTTOM LINE: And you thought living a healthy
lifestyle was boring . It’s official . Along with exersice,healthy eating add
sex to your list of healthy,positive things in your life. Doctor’s orders !
Children
are the highest risk group for dehydration. Most commonly caused by severe
vomiting, diarrhea, gastroenteritis, diabetic hyperglycemia, ketoacidosis, or
high urine output, dehydration progresses quickly and is sometimes life
threatening. Dehydration
is classified into mild <5%, moderate 5% to 10%, and severe >10%, with
signs and symptoms becoming more severe with increased water losses.
Clinical
signs of dehydration include:
•Increased
urine output, fluid loss, oliguria, anuria
•Skin
color ranging from pale to pink-grey to mottled
•Decrease
in skin turgor, with decreased elasticity and return to normal when pinched
•Dry
mucous membranes
•Decreased
blood pressure
•Rapid
respiration or changes in breathing (rapid to shallow to slow)
•Elevated
heart rate, tachycardia, or bradycardia
•Weakened
pulse
•Weight
loss
•Change in
mental status from mild signs to irritability to lethargy
Also look
for:
•Dry mouth
•Crying
with no tears
•No urine
output for 4 to 6 hours
•Blood in
the stool
•High
fever
•Vomiting
a greenish color or vomiting for more than 24 hours
•Lethargy
or difficulty waking
Recommendations
from the Academy of Nutrition and Dietetics for maintenance involve using the
Holliday-Segar formula for estimating fluid requirements based on weight:
•1- to
10-kilogram (kg) child requires 100 milliliters (mL)/kg body weight
•11- to
20-kg child requires 1000 mL+50 mL/kg body weight for each kg >10 kg
•>20-kg
child requires 1500 mL+20 mL/kg body weight for each kg >20 kg
It is important
to note that children age birth to 2 years of age have much higher requirements
than older children and adults. They have a significantly higher basal
metabolic rate, and their calorie and fluid requirements may be three to four
times those of an adult.
Good
sources of fluids include water, Pedialyte ®, breast milk or iron-fortified
infant formula, cow’s milk, ice, soups, freezer pops, gelatin, and smoothies.
Rehydration is administered orally as the primary intervention. Intravenous
(IV) therapy is a less preferred method of repletion and used only in the most
severe of cases.
Do not
offer sports drinks, sodas, caffeinated beverages, and juices to a dehydrated
child, because these often contain too much carbohydrate and not enough sodium,
which may result in adding to the fluid losses.
Even if the child seems to
vomit all of the fluids given, offer small sips every few minutes, because some
repletion is made. Usually replacement of fluids will result in alleviation of
symptoms. If the child does not improve or you or the child’s caregiver is
concerned, call the pediatrician or visit an emergency room immediately.
BOTTOM LINE: You cannot over react in this situation. If at any time you become concerned head straight to your closes A&E.
Let me
start by saying I love what I do. I have a passion for it. I cannot think of anything
else I would rather be doing. But lately I don’t like what I’m seeing in my profession.
A lot of wannabe’s and cowboys. Add to that YouTube University and you have a
lot crap out there. So I’m going to tell you what you won’t get should you
decide to hire me as your Professional Personal Trainer (PPT).
·
You
won’t see half naked pictures of me on my website, Facebook page or on my phone
·
You
won’t see any before and after pictures of my clients. There’s no need. I know
what they have accomplished and so do they. That’s all that matters.
·
I
am not a “sports person”. I must admit I don’t really know what that is but seems
like everybody is one
·
I
am not a “public figure”. Again, not sure what that is only because the people
who classify themselves a “public figure” I have never heard of.
·
I
will not bore you with my life story or every amazing and incredible thing I have
ever done in my life
·
I
will not sell you products or supplements. This is unethical and a clear
violation of trust between a client and PPT.
·
I
will not give you advice on subjects that I am not qualified to do so.
·
I
will not be an enabler
·
I
will not tell you what you want to hear just to make you happy.
·
I
do not have different rates for different packages. Like the gold package,
silver package, bronze package. What that says to me is “if you don’t pay me
enough, I will only give you minimal service”. Sure glad surgeons don’t work
that way!
·
I will not workout with you or do cardio
sessions with you. This too is very unethical. It’s your time, your money. You’re
not paying me to workout with you.
·
I
won’t come to your house. You don’t need me to jump up and down and run around
the dining table 25 times. Just buy a DVD
I
think that’s about it. I’m sure right now you may be thinking to yourself “
Fine! So what do you do ?. Monday , I am going to tell you all the things you
do get if you decide to hire me as your PPT. Some of them might surprise you. Thank
you for taking the time to read this and remember:
Training
prepares you, Education sustains you
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