Yearly Archives: 2016

December 23, 2016

HOW MUCH SHOULD YOU EAT?

Portion_Hand

Portion control is key to weight control. But how much is too much? The answer is in the palm of your hand. The best way to judge how much you need of each the food groups is by measuring it in your hand.

Fruit = cupped palms
Small fruit such as berries and grapes can be piled into cupped palms.

Cheese = both thumbs
Protein-rich, but still fairly high in fat, you should only have around 30g of cheese at each serving.

Uncooked pasta & rice = clenched fist
a 75g portion of uncooked pasta provides around 200 calories. Choose wholemeal or brown over white.

Butter = thumb tip
Butter and other spreads (i.e. peanut butter) should be a portion no bigger than a thumb tip. And don’t have more than 2 portions per day.

Vegetables = clenched fist
A clenched fist works out as the 30g you need to eat for one serving. Make sure you go for variety.

White fish = whole hand
White fish, such as haddock and cod, is low fat and lower in calories than meat or oily fish.

Chocolate = index finger
Try to choose darker, high-cocoa content varieties, which contain antioxidants, as an occasional treat.

Meat = palm
Aim to keep a portion of meat to the size of your palm, not including your fingers. Choose lean options, such as steak pr good quality, low-fat beef mince. But don’t eat more than 500g per week.

Oily fish = palm
You should eat around 250g of oily fish, such as mackerel, salmon and tuna, twice a week.

Potato = clenched fist
A baked potato has a round 200 calories and is high in vitamin A. Sweet potato is a healthier option.

Nuts = palm
A great snack option, nuts and seeds are filling and contain important unsaturated fats.

December 12, 2016

LIFT WEIGHTS TO BURN MORE CALORIES.

Lose_Fat_1

Scientists have recently discovered that the hormone Irisin circulates in the body when you exercise.

It’s important because it switches on genes that convert white fat – the type that gets packed around your middle and releases dangerous inflammatory chemicals – into brown fat, which helps you burn calories.

The more you work out, the higher your levels of Irisin. Early research suggests it’s resistance training that really boosts your Irisin levels, so get lifting…

November 21, 2016

WHAT’S BEST? GUACAMOLE VS HOUMOUS.

Goucamole&Hummus

The verdict: Guacamole
The reason: If you’re just looking to curb your calories, then guacamole is your best dip, boasting 64 calories in 4 tbsp (compared to 100 for houmous).

Both are high in nutritional value though, with vitamin C and heart-protecting niacin in guacamole, and folate and zinc in houmous.

November 14, 2016

HOW TO GET A BETTER NIGHTS SLEEP.

Sleep

When light levels drop in the evening, the pineal gland switches on the production of the sleep-inducing hormone Melatonin. It’s then released through the night, keeping you asleep until the morning, when levels drop again.

The blue light from smartphones and other technology can suppress Melatonin, disrupting your sleep-wake cycle. Turn off two hours before bed and keep your room as dark as possible.

November 4, 2016

REASONS TO WALK #10.

Walking_Arms

90º
Ideal angle for arms to be at to maintain your walking momentum. Drive them from the shoulders and swing them back, towards your bottom, and forward so your wrist is near your chest.

October 24, 2016

BACK PAIN RELIEF.

Posture

Four out of five of us will suffer with back pain and it’s normally triggered by bad posture. Many of us are sitting at computers for up to eight hours, bending awkwardly, or lifting incorrectly. Here are some was that will help prevent and relieve mild back pain:

Strengthen your core muscles
Your core isn’t just your stomach, but back muscles too. Pilates exercises can help ensure these muscles are kept strong, protecting your spine. Also try gentle weights or aerobic exercise.

Be careful when lifting
Always bend at the knees without twisting, keep the weight close to your body and try not to over-stretch your back.

Sit up straight
This is very important if you’re working at a desk. Face the keyboard and screen, with forearms, wrists and thighs parallel with the floor and feet on the ground.

Take breaks from sitting down
Stand up and hug your body – right hand on left shoulder and left on right. Breathe in and out to stretch your back. Shrug shoulders and try torso twists in your chair to ease the spine.

If your pain is severe, see your doctor for advice.

October 3, 2016

REASONS TO WALK #9.

Walking_uphill

4
After this many minutes, ramp up your intensity for 30 seconds – go uphill or increase your speed. Repeat for 30 minutes as this will give you the same cardio benefits as 90 minutes of steady moderate exercise.

September 26, 2016

FOOD TO BOOST YOUR MOOD.

Beat_Stress

Get the sleep you need
Salmon, like halibut and tuna, is packed with vitamin B6, which is needed to make the sleep-inducing hormone melatonin. Also try: kale, bananas, whole grains, peanuts, soya beans.

Stop stress
Carbs help the brain make serotonin – a chemical responsible for maintaining mood balance. Opt for complex carbs, such as oats, as these won’t add to your stress-induced blood sugar spike like refined carbs do. Also try: blueberries, dark chocolate.

Alleviate anxiety
The high levels of vitamin C in oranges will lower blood pressure, as well as suppressing presence of the stress hormone cortisol in your system. Also try: asparagus, milk, turkey.

Lift a low mood
Curcumin, found in turmeric, has potent anti-inflammatory and antioxidant properties, making it an antidote to wear and tear, and a mood booster. Also try: lentils, crab, Brazil nuts.

Boost energy
Spinach leaves are high in magnesium and iron, both key in energy production. Squeeze over lemon juice to help absorb the iron. Also try: pumpkin seeds, sweet potato, almonds.

Chill out
Adding chilli to your meal could help curb your anger and put you in a better mood. Your body reacts to the chemical capsaicin – which makes chillies hot – by releasing endorphins, helping you to cool down. Also try: kiwis, barley, peanuts.