Choosing
healthy can be confusing, with the jungle voices and advice on offer. My
definition of eating well is really simple: eat with variety and in moderation
– it’s the best health insurance you can invest in.
I’m a big
fan of light food, and it’s clear that in the industrialised world people are
generally over-saturated with calories, which is causing an alarming rise in
obesity, diabetes, and heart disease.
Both
under- and over-eating saps our energy. Naturally, we need to eat more when we
are physically active and less when we are not. A healthy weight is a long-term
project – quick fixes and diets are often working against us.
Having a
health-conscious attitude about eating is good, but be wary of developing
fixations and unhealthy relationships with food – it should be enjoyed without
guilt. It’s better to be relaxed about it and have the occasional treat if you
want to, as long as you maintain a healthy balance.
It’s the
age old question, but one we’re still confused about.
A lot of
people equate sweat to how hard they’re working. However it’s not an accurate
representation of the effort you’re putting into an exercise session.
Sweat is
the body’s super-effective cooling system, and we naturally perspire a litre of
water on a rest day. And, besides, some people’s genetics mean they sweat more
easily than others.
It just
means how hot your body is. So if you’re jumping on the spot in a hot room,
you’re going to start sweating. If you’re working harder in a cold room, you
might not sweat but you’ve still put in more effort.
When it
comes to nutritional benefits, vitamins have long stood front and centre. But
what about those equally important essential mineral workhorses that labour
undercover with no recognition?
I’m
talking trace minerals, compounds needed – albeit in microscopic quantities –
to keep your body running as nature intended. Unlike vitamins, there are no
non-essential minerals, meaning you have to get them all via your diet.
Although
trace minerals are, typically, harder to be lacking in, certain current food
trends – swerving dairy, for example – could put you at risk of deficiency,
symptoms of which include chronic fatigue, cognitive decline and depression.
Here are
some of the key essential minerals to get yourself acquainted with:
1. Iodine: The Thyroid Manager
Not only is iodine crucial for neurological development, it also plays a major
role in healthy thyroid function. Without it, your active thyroid hormone,
triiodothyronine, wouldn’t exist.
Which food is it in?
White fish and dairy products.
2. Copper: The Fat Burner
Research has shown that copper is essential for metabolising fat. It’s also
proven as a brain booster; deficiency has been linked to Alzheimer’s.
Which food is it in?
Sunflower seeds, cashew nuts, green olives and shellfish.
3. Selenium: The Immune System Helper
Selenium boosts immune system function and is a key player in egg formation and
fertilisation.
Which food is it in?
Brazil nuts and eggs.
4. Molybdenum: The Liver Lover
Molybdenum supports an enzyme called sulphate oxidase, which is integral to the
conversion of toxic sulphites into more inert sulphates, which the body can
then excrete in the urine.
Which food is it in?
Foods that grow above ground are higher in molybdenum than those that grow
below. Think cauliflower, beans and oats.
5. Manganese: The Bone Booster
This one is essential for bone growth and can help to reverse bone mineral
density loss when taken as part of a calcium, copper and zinc supplement.
Manganese activates glycosyl transferases, an enzyme need for the formation of
proteoglycan molecules present in cartilage.
Which food is it in?
Tea is probably the simplest source for most people. Not a tea person? Try
porridge with cinnamon or cloves instead.
Pain in
your muscles following a workout is known as DOMS – or delayed onset muscle
soreness. It is triggered by small-scale damage to your muscles from strenuous
or unaccustomed exercise.
Using this
as a barometer isn’t sustainable. As you workout more, you’ll stop getting that
soreness. Great news!
How you
feel during training is not always a reflection of how fit you are. If you know
just how to manage it and use a variety of mental tricks you don’t just get to
feel better than you would otherwise, you will be performing better, doing more
and working out harder.
Fitness
is, mostly, inside your head. It’s first of all a mental battle to win in order
to make yourself train, make yourself train at the level you need to, and then
to continue doing it time and time again. Here are a few tricks you can use to
make the whole process easier on yourself:
Don’t think about how hard it is
The more you think about yourself not being able to cope, the harder it will
feel. Keep telling yourself that what you are doing is no big deal and you’ll
find that you are capable of achieving much more.
Take yourself elsewhere for a few seconds
If where you are is less than comfortable, imagine where you would like to be
right now and take yourself there in your head. It will help you reset your
brain and take its attention away from thinking about the tough training
session.
Lie
Tell yourself that you will never do this again or will take a long break…after
this time. The lie works because it re-programmes your brain to stop
complaining and simply focus on the time training will end.
Work out with music
Evidence shows that listening to music during your workout, due to its calming
effect, can lead to reduced muscle tension and more efficient oxygenation. We
are not just able to do more and feel less exhausted, but the exercise itself
feels less taxing.
Here are 5
must-dos for staying motivated and on track when time isn’t on your side.
1. Work out why
Understanding what drives you to work out and what you want to achieve will
help keep you focused on your goal.
2. Map the way
Struggling to make regular runs or training session? Giving yourself a goal
will really help. Work out what you need to achieve and by when, and make a
training plan that helps you get there.
3. Have a laugh
If you’re somebody who lacks motivation, training with a group or a friend
means you’re more likely to look forward to sessions than dread them. When you
enjoy it, working out becomes more of a hobby, and sometimes the accountability
means you don’t allow yourself to miss the session.
4. Prep, prep, prep Plan your week in advance and review it each Sunday night. Always put in one more session than you need – if you plan four sessions and only do three, then you’re still winning. Get your kick ready and packed each evening instead of rushing around in the morning.
5. Be realistic Start small when it comes to goals and ensure they are actually achievable – you’re less likely to fail that way. Progress takes time and it’s unrealistic to expect huge changes immediately.
1. Your
knees fall inwards. This can put pressure on the ligaments in the knee and lead
to injury. Upping the strength of your inner and outer thighs will help – try llateral
walks with a resistance band around your ankles.
2. Your
lower back hurts. Adjust the distribution of your weight until you feel the
tension in your legs and glutes instead of your back. If your lower back aches,
brace your abs to keep it neutral.
3. Your
heels rise. Keeping your heels planted firmly on the floor will help you push
back up to the starting position effectively. If they come off the floor, it
will knock your centre of gravity off-kilter and prevent you from recruiting
your hamstrings and glutes properly.
Lactic acid build-up is often blamed for post-workout muscle soreness, but lactic acid isn’t the problem; it breaks down quickly and is no longer present when the muscle soreness hits.
Why muscle soreness occurs is still a grey area, but anti-inflammatory herbs and spices can help: ginger, oregano and rosemary in food as a tincture or in essential-oil massage.
Turmeric
is great to have daily with a little black pepper to enhance absorption. Aim
for a teaspoon of turmeric per day.
Tart
cherry juice has been shown to lessen pain and improve strength recovery in
athletes at 2 cups per day; it also helps you sleep which is important for
muscle repair.
Beta-glucan-rich
medicinal mushrooms, cordyceps and chaga help mitigate oxidative stress,
support community, and assist in muscle recovery.
Why are nitrates in beetroot good for you, but those in bacon bad?
Nitrates are processed by the body in different ways, depending on their source. All nitrates we consume are converted to nitrates in the stomach, where they can be made into two other components.
The nitrates derived from vegetables such as beetroot, spinach and rocket tend to become nitric oxide, which protects cells, regulates heart rhythm and widens blood vessels.
The nitrates derived from processed meats are much more likely to convert into cancer-promoting nitrosamines before or after consumption. Nitrosamines form due to reactions with proteins and iron also found in the meat.
Drinking a small glass of orange juice with your occasional bacon sarnie can help, as vitamin C reduces the formation of nitrosamines.
New
evidence suggests that magnesium can help your body to regulate vitamin D
levels. Previous studies have shown vitamin D tends to be low when the
body’s magnesium supplies are depleted.
Latest research
found that the presence of magnesium in the body regulates higher levels of
vitamin D (a moderate vitamin D level has been linked to the lower risk of
cardiovascular disease).
It is
recommended getting magnesium from food sources rather than supplements – try
dark leafy greens, whole grains, dark chocolate, nuts, bananas and avocado.
