How to have a social life and maintain a healthy lifestyle

Health news

Myth: You can’t stay on track with your health goals and still maintain a fun social life.

Fact: Balancing a healthy diet and a healthy social life is completely doable — if you’re smart about it.

Here we have some useful tips for staying slim and sociable.

1. SIP SLOWLY

Often the biggest social saboteurs to your health goals can be found at the bar. Alcohol not only quickly racks up your calorie count, but a Saturday night of too much drinking can also derail the best of intentions for a Sunday morning workout.

You don’t have to abstain completely, but if you’re going out with friends, try to limit yourself to one drink. If you want to have a few brews, follow the one-to-one rule: For every alcoholic beverage you have, drink one glass of water. This will help you stick with your normal plans in the morning.

2. PREPARE YOUR FOOD

Eating healthy is a manageable goal when you have total control over your meals. To stay on track without staying home, prepare an eating plan beforehand. Make sure you’ve fueled yourself up with a healthy meal before you go so temptations will be less tempting. You could even bring along your own healthy snacks if you’re pressed for time.

3. RETHINK BRUNCH

Saturday morning mimosas or a cheeky bacon sandwich after a long night can be tempting after a night on the tiles. Rather than skip out completely with the time with your friends, swap brunch for a healthier group activity like morning yoga and green juice. Or stick to a fruit salad and water. All of the social time, none of the guilt.

4. ASK FOR SMALLER PORTIONS

Your fear of high carb pasta doesn’t have to keep you from checking out that new Italian restaurant all your friends are going to. When you go out to eat, you can do damage control by asking for smaller portions since restaurants have a tendency to overserve. If the restaurant doesn’t offer a more manageable lunch-size portion, ask your server to box up half of your meal before they bring your plate to the table.

5. GET YOUR GYM TIME IN EARLY

We’ve all set out with the best of gym intentions only to get derailed by a spontaneous post-work happy hour. To keep you from feeling guilty for either skipping Spinning or ditching your co-workers, commit to being an a.m. gym-goer. That way, no matter what your day throws at you, you can feel good about not forgoing your fitness routine.

6. UP YOUR TRAVEL GAME

Rather than book your beach time at an all-inclusive resort where you’ll laze around, drink all day and get your money’s worth at the buffet, book a vacation that includes activity on the itinerary — think yoga retreats, hiking treks and ski trips. By the time you come in for a hot toddy, you’ll have more than earned it.

Foods you should eat daily for a healthy heart

Health news

Heart disease is responsible for 73,000 deaths a year in the UK and every seven minutes, someone will have a heart attack- so it’s important to eat the right foods to prevent the illness.

 

CHOCOLATE

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Studies show that people who regularly consume 20g or two squares of 70 per cent dark chocolate show a marked improvement in blood flow. But no improvement in those who eat processed chocolate, which contains little cocoa. The health benefits are linked to a property that dark chocolate has which releases a chemical messenger – nitric oxide. That increases arterial dilatation, while improving blood flow it boosts heart health.

 

AVOCADO

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These are rich in Vitamins B, especially B5, which is important for adrenal health.

 

GREEN TEAScreen Shot 2017-03-31 at 00.03.55A recent study has shown drinking green tea rapidly improves function of cells within the lining of the circulatory system. These cells are endothelia cells, Endothelial dysfunction is what triggers the thickening of the artery walls, which could lead to heart disease.

 

NUTS

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Nuts may be high in fat, but the monounsaturated fats they contain improve heart health. Studies show that a daily consumption of one portion of nuts reduces risk of coronary disease. This effect is even better when the nuts are replacing processed snacks rich in sugar and trans fats.

By Rosie Allen.

Foods to eat before and after your workout

Health news

Food is so important when wanting to have a healthy lifestyle, its not just the exercise- it also is very important when it comes to exercising, as it fuels your workouts. You need to eat the right foods at the right time to get the best out of your healthy living lifestyle, so you can make the most out of your workouts, lose weight or tone your body faster and feel energised all the time throughout your workouts!

 

The way to getting and maintaining a great body is the combination of regular exercise and eating the rights foods at the right time. You need to fuel your body before and after every workout so you can build lean muscle, lose weight and speed up recovery.

 

Even if you don’t eat before your workout, compared to eating research does show that the body burns the same amount of fat. However, it can cause muscle loss If you don’t eat before a workout. This is due to the body going into survival mode when you’re hungry, so it draws protein from the muscle instead of the kidneys and liver, where the body normally looks for protein. So this means you lose muscle mass, which can slow down your metabolism, and make it harder for you to lose weight. So the best thing to do is eat before every workout, even if it just a light snack!

 

Some ideas for a pre-workout treat:

 

Porridge with berries

prtein porridge

This is chocolate whey protein mixed with porridge oats, frozen summer berries and topped with dark chocolate pieces.

Multi-grain crackers with hummus

Apple and walnuts

Banana with almond butter

 

During exercise, your body taps the fuel stores in your muscles known as glycogen for energy. Once you’ve completed your workout, your muscles are depleted of their glycogen stores and broken down. Eating or drinking something that combines protein and carbohydrates half an hour to an hour after your workout refills the energy stores, builds and repairs your muscles that were broken down during the workout, and helps keep your metabolism burning strong.

 

Some ideas for a post-workout treat:

 

Protein shake

Multi-grain bread with raw peanut butter and jam

Salad with roasted chickpeas

Quinoa bowl

 

By Rosie Allen.

A guide to Protein Shakes

Health news, Uncategorized

Protein shakes used to be viewed as a drink that only heavy weightlifters would take after a big workout, but that is no more. With an industry in Britain that is worth £650 million a year, it is used by most fitness people that exercise regularly.

 

The body requires large amounts of protein as part of its balanced diet, once absorbed into the body through digestion; protein breaks down into various amino acids which are then built into new proteins to help make red bloods cells and building muscles. So after a workout this is very much needed to help your muscles recover and grow.

 

The best Protein Supplements:

 

A Classic Whey Protein concentrate from Protein World: Buy here.

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MyProtein’s whey isolate is 90% protein content: Buy here.

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Bulk Powders’ whey isolate is low in lactose and fats: Buy here.

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MyProtein’s Vegan Blend combines Pea Protein Isolate, Brown Rice Protein and Hemp Protein: Buy here.

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Bradley Reason, local fitness enthusiast recommends the Bulk Powders Whey Protein, this is due to his training for sports such as American Football, he also takes part in body  lifting and weightlifting at the gym. He highlighted that he takes this certain whey protein to supplement his dietary needs and to build and maintain lean muscle mass. Bradley usually has this whey protein in protein shakes along with water, any form of milk. He also likes to include in snacks such as greek yogurt and other milkshakes.

 

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Bradley Reason with his Bulk Powder Whey Protein and Protein Shake

 

 

 

By Rosie Allen.

Seasonal Fruit and Vegetables

Health news

It’s March time and your favourite fruit and vegetables may be in season. These healthy treats include Bananas, Brussel Sprouts, Cabbage, Cauliflower and Grapefruit.

 

Fruit and vegetables naturally grow in cycles, and are at best in a certain season each year. When they are ripe, they are at their best nutritionally and taste wise.

Winter

 

If you go to www.eattheseasons.co.uk; it has lots of information about seasonal food in the UK so you can get all the updates weekly on how to grow in the different seasons.

 

The best way to eat fruit and vegetables is when it is in season, as its fresher, tastier and better for you than food grown out of season. In season food has the best nutrients and flavours that you can possibly get, it is also cheaper! This is due to it generally being grown locally, and it being sold at farmers’ markets that are close and local to you.

 

We caught up with local fruit and vegetable grower, Teresa Parker who grows seasonal vegetables in her gardens so she can enjoy them to her own delight. She believes eating fruit and vegetables when they are in the correct season is the best way, as they taste so good and you’re always getting a variety throughout the year, rather than sticking to the same foods in and out every month.

Teresa Parker in her garden with Rhubarb plants that she is growing.

 

By Rosie Allen.

Exercise increases your energy levels

Health news

A new analysis by University of Georgia, researchers finds overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue.

 

The study, published in the November issue of the journal Psychological Bulletin, quantified the magnitude of the effect of exercise and found that it was stronger than the treatment of fatigued people. The researchers found that exercise increased energy and reduced fatigue by 0.37 standard deviations when compared to control groups.

 

This is also supported by local fitness enthusiast, James Bottomley who says that exercise has allowed him to achieve more goals in life due to the energy and achievements that come along with exercising.

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James has taken part in many events in the past years, from half marathons to Olympic distance triathlons, this involves swimming 1.5km, biking 40km and running for 10km. These sort of events require a lot of training, which can take up to 6 or 7 months. He also trains for events such as duathlons, 100 mile biking events and 10k running events.

james

Top left: Grafman, Top right/Lower left: Bude Sprint, Bottom right: Derby Half Marathon

 

Since taking part in all these sporting events, James said that all the exercise has led him to achieve more; not just physically through the exercising but through his work life. The more exercise that James takes up, the more energy and achievements are met, this is through distance and timing when training, but also being able to work more in his day job and feeling more energised after a workout. The exercise has also led to a regular sleeping pattern and a better mood in general towards life.

Initially, James started these sporting events 10 years ago from a weight loss perspective due to wanting to change his lifestyle for the better. However, now he says that it’s more addictive in the way that he wants to achieve better goals, through every event he wants to accomplish more. Not just the exercise side of the lifestyle, but the dieting and healthy eating is also important to James, he tends to opt for the lean diet, always going for the healthy option. When training, James goes for the high carbohydrate diet before an event, he also maximises his protein intake.

James also recommends to people that are wanting to take up exercise and sporting events like this, is to keep on trying; “it does take a lot of patience and motivation, but it will come to you and the enjoyment will follow.”

 

By Rosie Allen.

 

How much exercise do you need to do to burn off your favourite junk foods?

Health news

Infrographics show what you exactly need to do to burn off certain junk foods that may be in your diet. There are different timings when it comes to certain exercises that you take part in. If you do cardio workouts more than weightlifting workouts, then you will be burning off your food quicker than what it would take if you were just doing weightlifting.

 

Whilst eating these certain junk foods, when it comes to working out men have it a lot easier than women. The ladies have to work harder to work off the calories that comes from the junk food they’re eating.

 

The Big Mac Burger that you can buy from McDonald’s, which has 24 grams of fat – which is over a quarter of your recommended daily allowance, takes up to fifty-one minutes of cardio to burn off or an hour and eight minutes of weightlifting.

20th Springmusic festival

 

That whopping work out seems a lot compared to only a 25 minute cardio workout to burn off a Cadbury Dairy Milk bar which has 237 calories.

CHOCOLATE(Cadbury's Dairy Milk bar - 45g)

 

If you’re trying to keep a healthy, active lifestyle by working out- it’d probably be better if you eliminate the junk food from your diet and take up a healthy diet instead.

SOFT DRINK(Coca-Cola 330ml Can)

Junk food contains high amounts of sugar, which can affect your energy levels. This can also lead on to affecting your workout, as you will only get a quick burst of energy, which is often called a “sugar rush”, but it doesn’t last long, as you will quickly crash not long after. It depends how long you want to work out, but if your workout is any longer than an hour long, junk food will not provide you enough energy to keep on going.

 

By Rosie Allen.