Yearly Archives: 2017

December 22, 2017

FOODS TO FILL YOU UP.

Here are the best healthy options to keep you feeling full:

Almonds
These have the highest protein and fibre content of all nuts.

Soup
Opting for a smooth soup, rather than a chunky can make all the difference. Blended vegetables make them more filling.

Berries
These have one of the lowest glycaemic values of all fruits. Berries keep blood-sugar levels stable, avoiding the energy dip that causes us to crave sugary snacks.

Eggs
Their high protein content helps to reduce the hunger hormone ghrelin, while raising levels of peptide YY, a hormone that helps us feel full.

Avocados
The combination of healthy fats and fibre work together to boost that feeling of being completely satisfied.

Edamame beans
Their high protein and fibre content, as well as a low glycaemic value helps keep hunger at bay.

December 1, 2017

THE PAIN-RELIEVING DIET.

Cherries
Cherries gain their lovely deep red colour from anthocyanin – a type of flavonoid which is a powerful antioxidant. Anthocyanin has anti-inflammatory properties similar to those found in aspirin.

Turmeric
Containing curcumin, known for its potent anti-inflammatory properties, studies have linked turmeric to reduced inflammation in a number of condition, including psoriasis. Curcumin has also been shown to help fight against the inflammation in the body that contributes to the growth of cancer tumours.

Salmon
Rich in omega-3 fatty acids, salmon is high in protein and antioxidants. The fatty acids can help to lubricate tight joints in the body and control the overproduction of pain-stimulating prostaglandins in the lining of the womb. So it’s a great fish to eat to alleviate uncomfortable periods.

Green tea
A great source of polyphenols, which help to reduce inflammation-causing free radicals in the body.

November 24, 2017

STAND UP TO A STITCH.

Stitch is a pain that appears in your side as you exercise and could be related to posture.

Those who slump their upper back forward when they exercise are more prone to a stitch as the position aggravates the nerves in the abdominal wall.

Try standing up straighter when you exercise and the problem should improve.

November 13, 2017

FITNESS LINGO – TERMS DEFINED.

Plyometrics
These movements are designed to increase speed and explosiveness while strengthening joints and muscles. Types of plyometric exercises include broad jumps, vertical jumps and explosive squats. But remember, safe and effective plyometrics are all about quality, not quantity.

November 3, 2017

JUST BREATHE.

Breathing techniques can help calm your nervous system and reduce muscular tension.

One key principle is to prolong your out breath, which helps to calm the body.

Try this technique:

1. Breath in through the nose, for a count of four

2. Pause for a count of one

3. Breath out slowly for a count of six.

October 27, 2017

BEAT CRAMP WITH THIS TOP TIP.

Cramp occurs when a muscle suddenly contracts, causing pain. It’s more likely if you’ve been exercising for a long time or are dehydrated.

If it starts, stop moving and try to gently stretch out the muscle. If it really hurts you can try clenching your fists! By tensing a muscle elsewhere in the body, it seems to relax the one that’s cramped.

October 13, 2017

FITNESS LINGO – TERMS DEFINED.

Plateau
Seeing results takes time and practice, and even then, it’s common for progress to eventually come to a halt. Since the body naturally adapts to the stresses of exercise (especially if performing the same routine daily), try varying the programme and revving up the intensity to push past workout slumps.

October 2, 2017

EASE TENSION.

Studies show that muscular tension is on the rise in all of us. For shoulder and neck pain, massage therapy has been shown to increase levels of your body’s natural painkillers – endorphins and serotonin – which help to reduce stress hormone levels.

If your jaw is tense, it’s often because you are clenching, or grinding, your teeth overnight, which can lead to headaches.

Try this resisted-opening technique:
1. Open your jaw as far as is comfortable.
2. Put your thumb (or hand) underneath your chin and apply gentle pressure.
3. Now open your jaw a little further while applying resistance with your thumb.
4. Hold for up to 10 seconds, then repeat between five and ten times. You should feel a sense of easing.