Unfortunately due to diminished soil quality, food processing and cooking methods, modern diets can be lacking in key elements including omega 3 fats, calcium, iron, zinc and iodine. Omega 3 Fat Not only are Omega 3 fats generally lacking in our diets, Omega 6 fats are excessive, a combination of which has an adverse effect on our cellular health. The ideal ratio of Omega 3 to Omega 6 is 1:1 although up to 1:4 is acceptable. The ratio currently however, is about 1:60 for most people. Start with increasing your Omega 3 intake by eating more fresh oily fish such as salmon (preferably not farmed), ideally 3 times per week.
If you burn 550 calories more than you eat each day, you will be on target to lose ½ kilogram of fat each week. It sounds simple but unfortunately, weight loss can be more than a numbers game. Your body naturally tries to maintain a level of homeostasis, i.e. your body tends to compensate for any attempt at reducing its energy stores. Note: The opposite is also true, i.e. if you eat more calories than your body can use, your body will endeavour to speed up your metabolism to use the excess calories to a point. After a while your body will simply create a new point or a new homeostasis.
Tips to Weight Loss An optimal health and fitness program has many components with important benefits. If you want to look and feel your best, and give yourself the best chance to lose weight and keep it off, make sure you have addressed each of the points below. · Get enough sleep. Inadequate sleep leads to an imbalance of hormones that play a part in weight gain. In addition to that, you just can’t operate optimally when you are tired.
1 can (375 ml) of beer = Run for 11.5 minutes at 10kph (135 calories) 1 slice (100 g) of chocolate mud cake = Walk for 100 minutes at 6kph (434 calories) 1 can (375 ml) of Coke = Circuit training for 17 minutes (161 calories) 1 glass (100 ml) of wine = Cycle for 9 minutes at 18kph (65 calories) 100 g of Sliced Turkey = Run for 9 minutes at 10kph (109 calories)
As we get older, we get shorter. But our height is not the only thing that shrinks with age. Most people lose at least about 1 cm in height every decade after the age of 40. By teh age of 80, most people will be 5 - 8 cm shorter. From about the age of 35, we start to lose calcium within our bones which together with our ability to replace bone tissue causes our bones to shrink and become more brittle - a condition known as osteoporosis. As well as the bones shrinking, height loss is also caused by the flattening of the discs between the vertebrae.
Wholegrain foods are an important part of a healthy diet. They contain all of the different nutritious components found in the original grain such as vitamins, minerals, protein and antioxidants. The dietary guidelines for Australians recommend we eat plenty of bread, rice and pasta, preferably wholegrain. While you enjoy the texture and taste of wholegrain foods, your body can benefit from
Heat oil in a large pan over medium heat. Add onion, celery, rosemary and garlic and stir for 5 minutes until vegetables soften. Add beans, stock and tomatoes. Season with salt and pepper, bring to the boil over high heat, then reduce to low, cover and gently simmer for 15 minutes or until thickened. Stir in parsley, then spoon soup into bowls.
Chicken Stir Fry
January 30, 2012 -
Posted by David Blair
in Recipes
For 1 serve: - 115gm lean chicken strips
- 2 Tbsp red wine vinegar
- 2 Tbsp light soy sauce
- Tabasco to taste
- Ginger to taste
- 10 almonds
- 1 tsp Worcestershire sauce
Stir in 1 cup of mushrooms and 1 Tbsp chopped shallots Stir in 35g mixed cabbage and 35g bean sprouts Add the above ingredients and cook over medium heat
Now that the New Year is up and running, are your plans in place to create 2012 the way that you want it? Have you established what is most important to you in the areas of your § Relationships § Health and well-being § Career § Wealth creation To help get you organised, allocate time in advance to the things that are most important to you and lock them into your schedule. Whether that be holidays, family events, e.g. family getaways, birthdays, anniversaries, etc., work conferences, social activities or hobbies. Be sure not to overcommit yourself. You don't have to say yes to everything! Keep some time in your calendar for "me" time.
One of the most important and effective steps in attaining your goals (resolutions) is to break the goals down into smaller, more achievable steps. This allows you to experience success repeatedly along the way to you accomplishing your ultimate goal. Celebrating each small success also helps encourage you to continue striving toward your ultimate goal. Remember, until you set a goal, there are no obstacles. Think about that! If you do not have a goal to pursue, there will not be any obstacles to stop you. The act of creating a goal causes obstacles to present themselves. That is the way it is meant to be. Your commitment level will be tested. It will come down to how strong your purpose is in the goal you have created. Smaller steps along the way to your goal will help keep you on course. Expect obstacles!
Prep Time: 15 minutes Cooking Time: 15 minutes Servings: 4 Ingredients - 300g fresh or frozen broad beans
- 200g spaghetti
- 2 tsp extra-virgin olive oil
- 2 large garlic cloves, peeled and thinly sliced
- 1 large bunch cavolo nero, white stems removed, leaves shredded
- 1 tbs finely grated parmesan
- Handful mixed fresh herbs (such as oregano, thyme, parsley and basil)
Stress causes reactions in the body such as an increase in heart rate, respiration rate, muscular tension, abnormal glandular function and circulatory complications. It causes our sympathetic nervous system to go into over-drive putting us in a state of constant nervous tension.
Apricot Chicken
December 13, 2011 -
Posted by David Blair
in Recipes
Serves 4 Sprinkle flour on a plate. Dredge chicken breasts in flour. Heat the oil on medium heat in a large skillet. Brown the chicken for 3-4 minutes per side. Reduce the heat to low. Combine apricot preserves, chicken stock and tamari sauce in a small bowl and add to skillet. Cover and simmer for 15 minutes, until chicken is cooked through (juices should run clear). Remove chicken, cover loosely with foil and keep warm. Turn up heat and cook sauce until slightly reduced and thickened, about 1-2 minutes. Serve chicken with pan sauce.
For many people, the thought of going for a run is perceived to be some kind of punishment rather than a pleasurable exercise! Thoughts of sore knees, exploding lungs and general physical discomfort are frequently expressed memories of previous attempts at improving fitness through running. This is an unfortunate trend that has persisted throughout the era of the fitness revolution as running can be quite a time effective, low cost and efficient means of increasing fitness levels.
Garlic Prawns
November 08, 2011 -
Posted by David Blair
in Recipes
Coat a non-stick frypan with cooking spray and sauté prawns for 3 minutes. Add garlic, shallots and wine to pan and cook 4-5 minutes. Combine cornflour with milk, add to pan, stirring constantly until sauce boils and thickens. Add salt and pepper to taste. Serve with boiled rice or fettuccine pasta.
Most people know that between 55% and 70% of adult body weight consists of water. Yet many of us forget to replace this valuable substance on a daily basis. Fluid replacement is important during exercise, but also plays a vital role in everyday living. By the time you feel thirsty - it’s already too late. You are in the early stages of dehydration. This is why it is important to drink regularly throughout the day and not wait until you are thirsty. Water is critical for regulating all organs and body temperature, as well as dissolving solids and moving nutrients throughout the body. The recommended amount of water is 0.033 litres per kg of body weight per day. How much you drink will also depend on your activity level and the air temperature. If you are physically active, it is recommended that you add two to four cups of water to your daily diet for each hour of physical activity. The following signs can signal you’ve lost too much water. If you suffer from any of these signs, you may need to rehydrate yourself.
Coat a large non-stick fry pan with cooking spray, add garlic and chicken strips, toss together until browned. Add onion to pan and cook for 2 minutes, place mushrooms into pan and cook a further 2 minutes. Add gherkins, stock powder, tomato paste, spinach, paprika and stir well. Blend cornflour into milk, add to pan stirring continuously until sauce boils, salt and pepper to taste.
Here is a list of foods that we should stay away from to keep our tummies and bodies looking good (and their yummy alternatives). 1. Potato chips Not only does a 50g packet of chips have half of your recommended daily intake of fat but they are loaded with salt. SO what are the alternatives...‘Popcorn’. Popcorn is loaded with pectin’s and fibre which helps to fill your stomach up much faster than potato chips.
Long hours, poor eating habits, constant travelling, eating on the run, work lunches and breakfast meetings. Does this sound like your lifestyle? If yes, here are some great techniques to help you manage a healthy eating plan and help to increase your energy levels whilst living such a busy life.
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