Listening to Music Whilst Swimming
Does anyone really listen to music whilst swimming? Or is it more for holidays by the beach and pool?
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Vitamins Glossary
To obtain peak health and performance our body requires many different vitamins, minerals, antioxidants and fish oils.
Vitamins help the body turn food into energy and tissues. There are 13 vitamins in all: vitamin A; the vitamin B complex, which includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin; and vitamins C, D, E, and K.
There is a wide array of daily essential nutrients for improving areas such as joint health and with some being integral to assisting bodily functions such as the circulatory, digestive, immune and nervous systems.
Glossary
Antioxidants
Antioxidants are chemical compounds or substance that inhibits oxidation of molecules. Although oxidation reactions are crucial for life, they can also be damaging.
Low levels of antioxidants, or inhibition of the antioxidant enzymes, cause oxidative stress and may damage or kill cells. Diets high in fruit and vegetables, which are high in antioxidants, promote health and reduce the effects of ageing however, most diets still require a daily antioxidant supplement to maintain sufficient levels.
Antioxidant supplementation is particularly important for those engaging in physical activity where increased oxygen consumption and production of oxidants results in damage that contributes to muscular fatigue during and after exercise.
Calcium
Calcium is predominately stored in the bones and teeth where it remains as a vital component of maintaining their structure and overall health.
Calcium is found in some foods, especially dairy products but can also taken as a daily supplement to meet the recommended daily allowance (RDA) of approximately 1000mg for the average adult.
For those engaging in athletic activity, the consumption of adequate Calcium is especially important and is a key mineral when sports supplements are being considered.
Cod Liver Oil
Cod liver oil is a nutritional supplement derived from the liver of cod fish. It has high levels of the omega-3 fatty acids, EPA and DHA, and very high levels of vitamin A and vitamin d.
These fish oils are essential for the healthy function of the brain, heart, joints, and digestive system. The benefits of these nutritional supplements are clear not only for those involved in regular physical activity but for anyone looking to improve their overall health and vitality.
Evening Primrose Oil
Evening primrose oil is derived from the seeds of the evening primrose flower which is then purified and then encapsulated ready for consumption by swallowing.
The essential fatty acids in the oil are found to be beneficial to the growth and development to the body. Evening primrose oil has also shown to significantly ease the symptoms associated with pre-menstrual syndrome, the menopause and arthritic pain. Evening primrose oil helps to maintain hormonal balance and healthier skin from its rich source of omega -6 GLA (gamma-linolenic acid) and its precursor to prostanglandins which regulates these functions.
Garlic
Garlic highly beneficial nutrients include Allicin, Selenium Germanium.
Allicin gives garlic its distinctive aroma and has anti-inflammatory and antioxdiant properties. Selenium, which is an essential micronutrient, acts as an antioxidant and plays a positive role in thyroid function, hormones and its metabolites. Germanium has the ability to improve immune system function and has grown in popularity after its noted affect on cancer patients.
Garlic is also beneficial in reducing cholesterol, slowing the formation of blood clots and assists the body in fighting infection.
Iron
Iron is an important micro-mineral that helps boost energy levels and produces red blood cells. RBCs carry oxygenated blood to working muscle fibres, thus enabling them to perform strength training exercises with intensity and vigour which help burn more calories
Iron supplementation is also important for those showing symptoms of iron deficiency such as Anemia.
Jointcare
Maintaining healthy joints throughout the ageing process and after repeated strenuous activity can be extremely difficult. Supplementing a healthy diet and active lifestyle with glucosamine, chondriotin, EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid – found in cod liver oil) and omega 3 fatty acids will support the longevity and health of the body’s joints.
Multivitamins
Multivitamins combine a variety, or all of the essential 13 vitamins required by the body to function efficiently and at optimum levels. Consuming enough food that will supply your body with the recommended daily amount (RDA) of nutrients your body needs is possible, but not easy.
The use of daily multivitamin supplements is an effective solution to combat deficiencies even in a varied and well-balanced diet.
Omegas
Omega-3-6-9 fats are needed for the growth and regeneration of every single cell in the body which is why they have such wide-reaching effects.
These fish oils are essential for the healthy function of the brain, heart,joints, and digestive system. The benefits of these nutritional supplements are clear not only for those involved in regular physical activity but for anyone looking to improve their overall health and vitality.
Probiotics
Probiotics are also called ‘beneficial bacteria, and have been shown to boost immune function via their effects on increasing white blood cell numbers, activity, & effectiveness.
The best-known probiotic is Lactobacillus acidophilus, which is found in yogurt, acidophilus milk, and supplements. Probiotics counter the decimation of helpful intestinal bacteria by antibiotics.
How to never diet again
The best way to lose weight? By ditching faddy regimes, says the nutritionist Hala El Shafie
Monitor your habits Try to understand why you’re overeating. For a few weeks keep a food journal, then you can see when you’re eating and why. If you have a stressful job and head straight for the crisps every evening, you are a ‘stress eater’. For other people, it could be boredom, sadness or loneliness – there are a number of reasons why we eat besides hunger. Work on relieving those emotions and you can really progress with your eating habits
Don’t starve yourself So many people think that by eating less they will lose weight. But a lack of food will have a direct impact on your metabolic rate, and if you damage that you’ll start gaining weight the second you start eating properly again. If we’re not eating the right foods – in particular protein – we diminish our muscle stores, which is what burns our excess fat during our sleep. Diets don’t actually work as they are not sustainable
A proper start You must have breakfast in the morning. Your body has fasted all night and skipping breakfast means that your body will start to lay down fat stores because it thinks it’s not going to get fed. It goes into survival mode. Once you establish a good, regular eating routine you will naturally lose some excess weight, as your body starts to trust you again. But if you’re going from feast to famine your body won’t know what on earth is going on
Don’t deny yourself Depriving yourself of certain foods makes you more likely to fixate on them and then binge. By allowing yourself them the mysticism and excitement diminishes. Obviously, chocolate or cake most days will make a difference, but once or twice a week is fine
Keep it varied Look at what most people eat and you’ll see they have the same thing for breakfast and the same thing for lunch every day. Aim for lots of variety, and for food that looks colourful and appealing. Focus on what you’re including in your diet not what you shouldn’t eat.
The C word Don’t be scared of carbohydrates. Complex carbohydrates such as brown rice and wholegrain bread are very important, as they keep your blood sugar-level stable, are great for mood and contain essential minerals. Eliminating a whole food group means you run the risk of being deficient in minerals. You don’t need to eat huge quantities, just a bit
Take your time You should have ‘protected’ mealtimes, which means not eating food while watching television, reading the paper or working on your laptop. If you don’t concentrate on the food you won’t feel as if you’ve been fed. Take time to really enjoy food
Usain Bolt’s Training & Diet Plan
Usain Bolt is now the reigning Olympic champion over 100m and holds both world and Olympic 100m records with a time of 9.58 seconds. He is also World Record holder for the 200m, running at 19.19 seconds in Berlin on 20th August 2009.
Bolt maintains his 6ft 4in, 196 pound frame (193cm, 13st 8lb / 86kg) in peak condition with a simple but perfectly balanced diet.
Usain Bolt’s Training Program:
Bolt uses a combination of plyometric training and weight training to build functional strength. The core exercises for improving performance over 100m and 200m are:
- Weighted Lunges with heavy dumbbells
- Weighted Squats
- Cable Leg Drives
- Explosive step ups with weighted barbell
- Bunny Hops / Box Jumps
- Frog Leaps
- Ankle Rolls
- High-knee Skips
- Strides
Usain Bolt’s Diet and Nutrition
Usain is one of the few professional athletes who does not take supplements. He admits to taking vitamin C , but nothing else. Instead, Bolt opts for a high-energy diet to maintain his engine, ensuring that each of his six daily meals contain 60% protein, 30% carbs and 10% fats. Sprinters should consume one gram of protein per pound of bodyweight to build and maintain muscle . So at approx. 14-stone, Bolt needs to consume 196 grams of muscle-building protein every day. He alleges to achieve this by eating a lot of chicken fillets, pork and fish. On the day that he beat the world 100m record, he described his preparation as:
“I woke around 11am and decided to watch some TV and had some nuggets.” – Usain Bolt
Bolt also loves his yams, which are an excellent source of energy-transporting carbohydrates, digestion-aiding fiber and vitamins C and A. Yams are a tropical root vegetable, but can often be purchased from shops in Caribbean communities. Usain Bolt is currently sponsored by Puma.
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Worst 5 Celebrity Diets of 2011 – Lady Gaga, Cheryl Cole & More
The British Dietetic Association has composed a list of the worst 5 celebrity diets of 2011.
The Dukan Diet
Rumoured Celebrity Users: Kate Middleton, Jennifer Lopez
Developed by Dr Pierre Dukan, this diet is now extremely popular in France with Dukan himself warns of its side effects of a lack of energy, bad breath and constipation.
The four-phase diet, which is also reported to be followed by actress Jennifer Lopez and supermodel Gisele Bundchen, starts with 72 high-protein foods for quick weight loss, followed by “pure protein ” days alternating with proteins accompanied by vegetables.
The Baby Food Diet
Rumoured Celebrity Users: Lady Gaga
This diet requires users to consume up to 14 jars or baby food or puree per day. This restrictive diets provides few calories and lacks the essential nutritional values required for adults.
The Blood Group Diet
Rumoured Celebrity Users: Cheryl Cole
This diet works on the premise the different blood groups require different foods in order to lose weight . This diet has no scientific evidence to back its claims and will leave users deficient in a number of key nutrients.
Alcorexia
This diet restricts the caloric intake from food consumption during the day so users can drink more alcohol without gaining weight. This extreme diet could result in alcohol poisoning and even death.
The Raw Food Diet
Rumoured Celebrity Users: Demi Moore, Natalie Portman
This diet focuses on the user only being able to eat raw food and only unpasteurised dairy products.
This approach leaves many nutritious foods unavailable for consumption or and even a risk of food poisoning.
Dukan Diving: Celebrity Diet Out Of Flavour
A DIET said to have been followed by Kate Middleton and her mother Carole has been branded by health experts as the worst celebrity weight-loss plan.
The British Dietetic Association (BDA) said the Dukan Diet had no scientific basis and could leave adherents with constipation and bad breath.
The four-phase diet, which is also reported to be followed by actress Jennifer Lopez and supermodel Gisele Bundchen, starts with 72 high-protein foods for quick weight loss, followed by “pure protein” days alternating with proteins accompanied by vegetables.
The third, “consolidation” phase involves a gradual increase of other food types, leading on to a final “stabilisation” phase.
However, the BDA said the diet had “absolutely no solid science behind it at all” and advised against cutting out food groups.
It said: “This diet is so confusing, very rigid, full of very French foods that most Brits would run a mile from, like rabbit and offal, and even Dr Dukan himself warns of the associated problems like lack of energy, constipation and bad breath.”
The BDA said the diet topped a list of “dodgy” celebrity diets to avoid in the New Year, based on the volume of calls it had received enquiring about it.
Fife-based registered nutritionist Dr Carina Norris said the Dukan Diet was impractical and potentially dangerous.
She said: “This is an extremely restrictive diet, and incredibly complex to stick to.
“During the first stages it relies solely on protein foods, with other foods being introduced gradually and on a very intricate time line with days ‘on’ and ‘off’ certain foods. The weight loss it promises is faster than is generally accepted as safe.”
The BDA said the second worst celebrity diet to follow was the Alcorexia or Drunkorexia Diet. It is a type of a very low-calorie diet (VLC) which involves eating very little, then “saving” all the calories to binge drink alcohol.
The Blood Group Diet – said to be followed by Cheryl Cole, Sir Cliff Richard and Courteney Cox-Arquette – is also one to avoid, according to the BDA, which said it is “completely based on pseudo-science”.
Also on the BDA list is the Raw Food Diet, said to be followed by Hollywood stars Demi Moore and Woody Harrelson, which involves eating raw uncooked food and non-pasteurised or non- homogenised dairy products.
The list to avoid is completed by the Baby Food Diet, said to be followed by Lady Gaga, Gwyneth Paltrow and Jennifer Aniston.
One version of the diet involves eating up to 14 jars of pureed or baby food a day.
BDA spokeswoman and consultant dietician Sian Porter said: “There is no wonder diet you can follow without some nutritional or health risk, and most are offering a short-term fix to a long-term problem. If you want to lose weight you need to eat a nutritionally-balanced and varied diet with appropriately sized portions and burn off more calories than you consume.”
A statement issued by the Dukan Diet said: “It is interesting that the BDA are criticising Dr Dukan’s diet for lacking scientific basis when the BDA’s own analysis has been ‘based on telephone call volume and other contributing factors’. If indeed a thorough scientific evaluation had been undertaken by the BDA, they would have recognised that many of their claims are wholly inaccurate.”
Get A Body Like Beckham
David Beckham is possibly the most famous sportsman on the planet whose diet and exercise regime are perfectly measured and synchronised so he is able to perform at an exceptionally high level. However, not only his skills on the pitch are revered, but also his exceptionally toned torso and overall fitness.
All athletes, regardless of sport, will require a balanced, nutritional and hydrated diet not only to maintain good health but to promote peak performance. Football requires a combination of speed, energy and endurance in order to perform effectively under all conditions for the duration of the entire match and possibly further play.
Beckham will need to incorporate a balance diet into his training regime to not only improve their physical performance but to also ensure mental focus is maintained as to be able to react quickly to a given situation as the game unfolds. Muscle recovery is also an important factor when looking to reduce the possible risk of injury and alleviating fatigue.
Carbohydrates will play a key role in the his energy requirements and will make up approximately 60-65% of his daily calorie intake. Protein consumption is often overlooked and should make up approximately 15-20% of daily calorie intake.
This ratio of protein and carbohydrates can be consumed through diet alone, however, the most efficient route is a combination of diet and sports supplements.
Athletes such as Beckham will also benefit from vitamin and mineral supplements such as calcium, vitamin C, iron, sodium and other electrolytes.
David Beckham’s exercise regime will combine cardio/endurance alongside compound weight training to compliment his diet and subsequently produce his well toned physique and overall fitness.
Fitness levels, outside of playing, will be maintained through general practice but also through vigourous circuit training and plyometic exercises. These exercises are designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.
Beckham will also engage in high repetition and low weight compound weighting training which will not only improve overall functional strength but muscular endurance also.
Compound exercises include bench press, dead-lift, squats, bent-over rows, shoulder presses and standing barbell curls.
All of these simple elements combined produce a well toned body which has been selected for numerous modelling campaigns and product advertising.
David Beckham’s approach to diet and fitness clearly outlines the results of a healthy balanced diet and a complimenting regular exercise regime.
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Carbohydrates - Fueling The Body
Along with protein and fats, adequate carbohydrate intake is essential for fueling the body for performance and growth.
Carbohydrates in our diet are categorised as either simple or complex carbohydrates.
Simple carbohydrates are absorbed quickly and easily by the body to be converted into a rapid source of energy. Foods such as fruit or those containing sugar will be examples of this.
Complex carbohydrates take far longer to breakdown to be absorbed in the body and therefore provide a slower release of energy. Staple foods such as bread, rice and pasta will provide this far more beneficial source of carbohydrate.
Starch is also recognised as an important energy source as it is broken down and stored as glycogen. Foods high in starch include whole grain breads, cereals, pasta, and grains.
Carbohydrate stored as glycogen is an easily accessible and most common source of energy for exercise. These glycogen stores will need to be replenished regularly especially if taking part in frequent exercise.
Complex carbohydrates can also be consumed easily as a <a href=”http://www.vigour.co.uk/Sports-Supplements.html”>sports supplement</a>. These supplements can provide a simple solution to gaining sufficient carbohydrates.
Learn How To Burn Fat Fast
It is estimated that you lose 1 pound of your weight with every 3200 calories you burn. It means that you have to create a caloric deficit and perform exercises at the same time to get your desired results fast. However, make sure that you don’t take less than 1400 calories a day because eating less than recommended calories will slow down your metabolic rate and you will also lose your muscle mass along with fat. The key to reducing body fat is to ensure that your energy intake is lower than your energy expenditure. Energy is measured in calories, and whilst the body is in a negative energy balance, weight loss will occur. So to lose weight in the quickest possible manner, energy intake should be reduced, and energy expenditure should be increased. This is achieved in practice by eating a balance, low calorie diet, and exercising regularly. The use of weight loss supplements will also aid this process. Make sure that you eat meals in small portions throughout the day to lose the fat and increase your metabolic rate. It is important that you choose a balanced diet plan on a daily basis to supply your body with the daily recommended amounts of proteins, fats and carbohydrates. You need to use low glycemic index foods such as whole grains, legumes, fruits and vegetables as a source of protein and carbohydrate. Avoid high glycemic index foods such as baked goods, bread, cereal, pasta, cheese and rice and try use a protein supplement which are ready available online or in many high street stores. If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps. Healthy dietary habits mean that you should incorporate fibre and nutrients-rich foods into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.
Flaxseed and Other Essential Fatty Acids
Flax, also known as linseed, is an herbaceous, annual plant that belongs to the family Linaceae of the plants. The seeds of flax contain high levels of omega-3, lignans, dietary fibre, protein, carbohydrate, sugar, fat, thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folate, vitamin C, magnesium, calcium, phosphorus, potassium, iron and zinc.
Ten grams of ground flaxseed supply about 45 kilocalories, 2.8 grams of fibre, 4.1 grams of fat and 2 grams of protein. Flax seed is the source of flaxseed oil or linseed oil that offers numerous health benefits to its consumers.
Flaxseed oil makes an excellent home remedy for premenstrual syndrome and dandruff. A regular consumption of flaxseed oil helps improve immune system and relieves the symptoms of eczema and acne. It helps lower cholesterol levels and stabilizes blood sugar levels. Flaxseed oil helps relieve constipation due to its high dietary fibre and lignan contents.
Researches show that flaxseed oil may benefit individuals with certain types of prostrate, stomach, colon and breast cancers. It helps heel bruises and sprains and relieves the symptoms of asthma. Omega-3 nutrients in the flaxseed oil help prevent gall disorders, arthritis and heart ailments.
Essential fatty acids are very important for the health of your cardiovascular system because they reduce the LDL level, thin your blood and they prevent hardening of the veins and arteries.
Therefore, it becomes very important that you use foods which provide your body with these nutrients on a regular basis. Natural oils such as salmon oil, primrose oil, flaxseed oil and black currant seed oil make a excellent sources and are used in many dietary supplements.
A molecule of fat contains several fatty acids. Fats may be classified as unsaturated or saturated. Unsaturated fats are further categorized as monounsaturated or polyunsaturated. Moreover, unsaturated fatty acids are classified as omega-3 and omega-6. Unsaturated fats mainly come from plant sources and are considered healthier than saturated fats which typically come from animal sources. Important food sources of unsaturated fats include flaxseed oil and olive oil.
Recent researches have revealed that omega nutrients (omega-3, omega-6 and omega-9) help improve brain power and promote high intellectual level. The research was carried out on two groups of young children aged 7-14. The first group was given a combination of omega-3 and omega-9 for 3 months, while the second was not. After 3 months, children who were consuming omega nutrients showed a significant improvement in hyperactivity, behaviour, attention levels, reading skills and short-term memory.
If your child has a deficiency of omega-nutrients, you should consider either increasing the amount of oily fish in his or her diet, or giving a dietary supplement. The rich dietary sources of omega nutrients include salmon, mackerel, trout, flax seeds, walnuts, soy, pumpkin seeds and canola oil. Omega eggs also make a good source of omega-3 fatty acids. The hens that lay these eggs are fed on feeds that contain omega nutrients.
