Although it’s true that studies suggest vegetarians are less likely to suffer from heart disease and cancer, it’s possible to be a vegetarian and still eat badly.
Ensure your diet has a range of proteins, with a variety of beans, pulses and dark greens to boost iron level.
Happy New Year! As our minds start to focus on the year ahead, many will be thinking about making fitness and lifestyle changes. If this has got you wondering what the next fitness trends will be for 2018, then take a look at my top 3. You can decide if you want to take any of them on!
2017 has been a huge year for boxing, and it is predicted that 2018 will follow suit.
Whether at home, in the gym, or in group fitness classes, there are going to be plenty more women learning to bob and weave and throw a one-two punch this year.
This is the calmer cousin of HIIT (High Intensity Interval Training). LIIT workouts will still burn the same calories, but will take an extra 30-40 minutes to complete.
It can be as easy as taking a walk and changing direction and speed every 5 minutes. While you still need to incorporate intervals, the intensity is not as brutal as a HIIT session.
Fitness games have left the scene and in their place are virtual reality workouts.
The Omni by Virtux is a 360º small treadmill that connects to a game and allows you to run, pivot, jump and crouch while wearing trainers that interact with sensors on the treadmill. However, this all sounds a little too futuristic for me!
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.
Supersets
Crank up any workout with this super-charged approach in which two exercises are performed back-to-back with no (or minimal) rest in between. Start with lower reps and then build up as you become more confident.
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.
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.
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.
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.
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.