Tips on Fats and Sugar

Tips on Fats and Sugar

In the UK the average person consumes about half a pint of milk a day, and is considered one element of a staple diet. Milk is versatile, and an excellent source of calcium and the vitamins A and D. Adequate calcium in the diet will help to prevent osteoporosis later in life. Young children should be given whole fat milk as the vitamins are fat-soluble and therefore removed during the skimming process of skimmed milk. Research suggests that drinking milk will also help to reduce the risk of heart disease.

It is difficult to avoid sugar in our diets; it is labelled under a number of names. Of course in milk it is known as lactose, and is a naturally occurring substance. However, sugars added to our foods are considered empty calories as they do not contain any useful nutrients just added calorific amounts. The amount of sugar in the diet will have an effect on the liver and pancreas. Unnecessary sugar in the diet can be stored in the liver and build up over time when the liver cannot excrete it. The pancreas will need to work very hard to remove the sugar from the blood stream, and can even leave the pancreas tired, thus resulting in diabetes.

Artificial sweeteners may be a useful short term alternative to sugar. Yet, do we need to have our foods sweetened; it is considered we are just covering the taste of the food with the taste of sugar. Why not reduce the use of sugar and sweeteners in order to taste the food as it should be tasted, in its natural state. Let’s not forget sweeteners are food additives. Low fat alternatives are likely to contain a higher level of sugars to compensate for the reduction in taste.

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Health and Fitness Advice by FitFarms Editorial Team

Image Credit to FennFitness.com

Racket Sport for Fitness

Racket Sport for Fitness

A racket sport has the advantage over team sports as you only need one other player. The sport requires speed, quickness, strength, and is a great cardiovascular workout. Your opponent is another person who is also looking to win, and the strategy you employ to win the game will give your brain a workout too. It can be a lifelong sport for all ages, as you grow older you may slow down yet can bring skill and technique to win the day.

Squash is an ideal sport for whole body activity, and is a high level of aerobic exercise. It is not about running miles in training but about speed, agility, and strength. During the game of squash the body goes through a range of movements, and strength in the legs, arms, back, and abdominal is essential. You may be on court for 40 minutes to an hour, and mental endurance is another skill you may need to acquire.

Choosing a good racket club is like most things, ask your friends for recommendations, visit your local club, or look out for reviews in the appropriate press. When you visit a club for the first time go with an open mind, are the courts in good condition, do the staff appear knowledgeable and approachable, and will the court availability suit your needs.

Squash, tennis, and badminton are probably the most popular racket sports, and can be relatively inexpensive to undertake. In the UK some schools have outdoor tennis courts for hire for a token value.

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Health and Fitness Advice by FitFarms Editorial Team

Image Credit to HaileyBury.com

The FitFarms English Countryside Luxury Accommodation at the Somerset Retreat

The FitFarms English Countryside Luxury Accommodation at the Somerset Retreat

This photo is seen alot on national magazines and papers. The photo is of the FitFarms fitness retreat company car with the Somerset holistic boot camp in the background.

The photographer was James Wise who is local to the area and this was his first time taking photos at the retreat.

Tips for Sticking to Exercise

Tips for Sticking to Exercise

The key to sticking to exercise is being realistic with your expectations. Start off with small changes and then expend on them. If you’re a beginner to exercise then aim for 10 minutes each time you exercise for the first week, 15 minutes the following week and so on. Vary the type of exercise you undertake to work the different muscle groups.

What you like to achieve with your exercise programme? Would you like to make improvements to your level of fitness or do you aim to run a half marathon. Whatever you want to achieve staying motivated is the hardest thing. However, set yourself realistic targets and each time you reach that target reward yourself and then set the next target. If you’re training for a half marathon break the training sessions down into groups of weeks such as week 1 to 3 be able to run for specific distance, and weeks 4 to 6 increase the distance run and decrease the recovery period in each session.

It’s important that you enjoy the training or exercise you’ve undertaken, if you’re not why not try something different such as a team sport. You are more likely to stick to an exercise programme if you enjoy it. As a reminder how far you’ve come in improving your fitness level why not keep an exercise diary. In your diary keep a note of the exercise you’ve set out to achieve, did you achieve it and how did you feel at the end of the session. Look back at week 1 and how did you feel after 10 minutes of exercise compared with week 4 and 30 minutes of exercise. What a great way to stay motivated.

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Health and Fitness Advice by FitFarms Fitness and Editorial Team

Image Credit to SparkPeople.com

Weight Loss Camp Trampoline Jump Exercise Workout

Weight Loss Camp Trampoline Jump Exercise Workout

Little trampolines are always received well on the fitness camp.

There is not too much pressure on the joints because of the natural give that the trampoline provides.

The exercise is great for fitness helping balance, agility and motor skills. Typically in a class we will have 8 guests on the trampolines so techniques can be analysed and improved.

Protein in your Diet

Protein in your Diet

Nutritionist agreed that protein is the best source of food for satisfying hunger, and fish is an excellent source of protein which is lower in fat to meat or poultry. It is considered protein takes longer to digest, which means you burn more calories processing them. As it takes longer for your stomach to process them it leaves you with a fuller feeling for longer.

The protein components of the human body make up about 16% of the total body weight; this includes the muscles and skin. Our daily intake is calculated by multiplying your weight in kilograms by 0.8 and weight in pounds by 0.37, this should equate to 10-35%. For body building or long distance running the evidence suggests this should be increased. The protein in our diet replaces and repairs the protein elements in our bodies. The proteins achieved from animal based products are considered high quality proteins. Vegetarians would replace the animal based proteins with plant based proteins to meet their needs.

Nutritionists recommend that around 50% of our diet should come from carbohydrates. Of course that is good carbohydrates, such as whole grains, fresh fruit and vegetables. Unsaturated fats are referred to as good fats and are thought to reduce the risk of cardiovascular disease. The daily intake should be no less than 20%. A good source of unsaturated fats is olive and canola oil, nuts, and seafood. A well balanced diet should consist of 50% of carbohydrates, 20% unsaturated fats, and 10-35% of proteins.

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Health and Fitness Advice by FitFarms Nutrition and Editorial Team

Image Credit to TheScottishNutritionist.com

The Benefits of Cardiovascular Exercise

The Benefits of Cardiovascular Exercise

What is cardiovascular exercise? It refers to any form of action that increases the heart rate and blood circulating around the body. Why do we need to increase the heart rate. The heart is a muscle and similar to any other muscle it requires exercise to become stronger.

Too many of us are becoming increasingly sedentary in our life styles and getting short of breath by just climbing the stairs. The reason for this is we are neglecting our heath and heart muscle. Not only will cardiovascular exercise strengthens the heart muscle it will also increase the metabolism and as we know when you increase the metabolism it makes it easier to lose weight.

Through cardiovascular exercise the heart will become more efficient by delivering more blood around the body with less effort it is also likely to beat at a slower rate during periods of resting. The lungs will also become more effective at oxygenating the vital organs, such as the brain, heart, and liver.
Cholesterol in the blood may decrease and endorphins will be released. The release of endorphins can make us feel happier and gives us a feeling of improved general wellbeing. The good feeling from the endorphins can help to relieve the symptoms of depression and tiredness.

Cardiovascular exercise can benefit the major weight bearing muscles in two ways. Not only are the muscles made stronger by the exercise, but also the respiratory system delivers more effective oxygen levels to those muscles. Exercising at the appropriate cardiovascular level will burn calories and in turn burn body fat.

The benefits of cardiovascular exercise are certainly impressive; it’s something we believe in a Fitfarms weight loss camp. Not only will it strengthen the heart and improve the blood flow it will also improve the respiratory system. The direct result of that is the metabolism increases and endorphins are released. The weight bearing muscles also benefit and at the same time body fat is reduced.

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Health and Fitness Advice by FitFarms Editorial Team

Image Credit to Smerete.com

The Sunday Times Travel Magazine Visit

The Sunday Times Travel Magazine Visit

This week FitFarms was reported on the Sunday Times Travel magazine by the reporter in the photo.

The journalist stayed for a week and had a great time. She gave the company 5 stars and credited us as the best weight loss camp that she had visited.

What is Cellulite?

What is Cellulite?

Cellulite is fat deposits just under the skin, which causes dimpling in the skin. This dimpling usually occurs on the buttocks, abdomen, and the thighs. What makes this type of fat deposit different from facial fat which gives us smooth cheeks?

The connective tissue on the buttock and thighs tends to lie in pockets rather than in layers. In men the connective tissue is arranged in a diagonal pattern, but for women that tissue runs vertically creating fat chambers. Cellulite can be seen on thin people as well as the not so thin.

The appropriate exercise programme is important to reduce the signs of cellulite. Lightweight resistance training is ideal to tone up the cellulite areas, and let’s not forget the importance of a nutritional and healthy diet that consists of low sugar and low salt intake. The bottom line is regular exercise and maintaining a healthy weight together with a diet free of processed foods and red meat will all help to banish cellulite or if not keep it under control.

There are many myths regarding cellulite, and one is you need to be overweight to have cellulite. This is not true, even slim young people can have cellulite. Another one is men don’t get cellulite, its true more women than men have cellulite, but it is a problem for men too, just not so many. Cellulite is commonly thought of as hereditary, yet this may not be the case. A genetic predilection does not automatically mean you will develop cellulite; after all we live difference lives to our parents.

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Health and Fitness Advice by FitFarms Editorial Team

Image Credit to www.missfitnesslife.com

Good Nutrition for Marathon Training

Good Nutrition for Marathon Training

Your marathon training plan is in place; therefore the next stage is good nutrition. A good nutritional diet is vital to your training success.

The first point is fast foods should never be part of your training diet. It’s important to get the right combination of fruit and vegetables, proteins, and grains. Raw fruit and vegetables are the most valuable as none of the nutrients have been lost due to cooking, and white meat is preferable to red meat. For any vegetarians training for a marathon soy and whey products make an excellent alternative to meat.

The diet you undertake for marathon training may not be the same as a non-training diet in the quantity and type of carbohydrates you consume. The carbohydrates from pasta and grains have been suggested as the ideal base for an endurance training diet; however a lower carbohydrate diet would probably be preferred in a non-training diet.

Hydration is also vital during a training programme. Trainers recommend that fluid losses should equal the fluid intake. It is a very fine balance and can be monitored by weighing yourself before and after a run. Research suggests that for every pound lost is a measure of fluid loss on the run and should be replaced by 2 to 3 cups of fluid over the day. During a marathon fluids should be replaced at the time with a balance of electrolyte, fluid, and carbohydrate intake. Sports drinks are provided at the marathon event and it may be useful to train with the same product.

 

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit to BodyFitTrainingSolutions.com