Eating for health
This week I had my 10th rejection to the London Marathon, at the same time the first Newport Marathon was announced, so I pressed enter! Over the course of the next 6 months I will be fine tuning my sports nutrition, I have a very chunky book that was part of my training course so now to apply the principles to myself on an individual basis.
I will be logging my training antics over the course of the next 6 months if anyone fancies a read and If I can run a Marathon anyone can!
I quite often hear people say my teen is always hungry, I have a teen myself who constantly raids the fridge and is still like a bean pole, what people forget is that during their growth spurts especially boys need around 2800 calories per day, if they are very active even more, so they need to eat more than their parents. Unfortunately as you get older you need less calories.
Further information on teenage diet requirements can be found here
Poor nutrition has been linked to an increased risk of many diseases, including cancer, heart disease, and diabetes. The human diet requires both macro-nutrients, which are the main source of calories, and micro-nutrients (≈40 essential minerals, vitamins, and other biochemicals), which are required for virtually all metabolic and developmental processes. The leading dietary sources of energy in the Western world are abundant in carbohydrates and fats but deficient in fibre and micro-nutrients (i.e., they are energy-dense and nutrient-poor) A one off consultation at £55 will look at your overall diet and any health issues that you may have to see if these may have a nutritional cause. A detailed report is provided and food plan if required. Consultations may be carried out face to face, via Skype and by e-mail/ post.
Couples undergoing IVF have been advised to choose furniture without flame retardant chemicals, after a study suggested they could prevent pregnancy. Harvard University researchers looked at urine samples from 211 women having fertility treatment at Massachusetts General Hospital. 8 in 10 had traces of flame retardants (known as PFRs) in their samples. Those with the highest levels were 40% less likely to become pregnant or have a live birth. The levels of organophosphate flame retardants measured in British cars are thought to be among the highest in the world. Senior study author Dr Russ Hauser said “Couples undergoing IVF and trying to improve their chances of success by reducing exposure to chemicals, may want to opt for products that are flame retardant-free.” The lead author was Dr Courtney Carignan. Published in “Environmental Health Perspectives” journal. Reported in the Daily Telegraph, 25/8/17
Exercise both aerobic and strength training is important to overall health both now and in the future .
Having strong muscles is important, firstly the mitochondria ,the power houses of cells which convert glucose into heat and energy are found in our muscles. Strength building exercises together with interval training will increase the number of mitochondria and in turn increase resting metabolism. Fit people tend to have a raised metabolism for two reasons, a higher level of lean mass and a greater number of mitochondria within the cells. Interval training has been shown to provide the greatest increase in mitochondria in the muscle cells, however do not undertake an intensive exercise program unless you are currently exercising, you will need to increase your activity slowly.
The uptake of glucose from our blood stream is faster from trained muscles, this is important for those with insulin resistance or type II diabetes to remove the glucose from the blood stream as fast as possible. When you exercise your body uses the glycogen stored in the muscles, the hour after exercise is the prime time for these depleted stores to be refilled and for those with blood sugar problems such as insulin resistance and type II diabetes, this is the time to consume your daily carbohydrates, since the blood sugars will be moved into the muscles to be stored as glycogen.
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/
2. http://ajpregu.physiology.org/content/286/3/R505.figures-only
3. https://link.springer.com/chapter/10.1007/978-1-4613-4609-8_8
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There is more and more evidence that artificial sweeteners are not good for us, but I completely disagree with their statement that they may be useful for those with diabetes or those wanting to lose weight. Studies have shown that consuming fizzy drinks having artificial sweeteners compared to sugar do not have a positive correlation on weight, obesity occurred in both groups consuming fizzy drinks both with sugar and artificial sweeteners have shown a higher risk of hypertension. Type 2 Diabetes is also on the increase with studies showing high consumption of artificial sweeteners in study groups. http://www.telegraph.co.uk/…/diet-fizzy-drinks-linked-deme…/
Healing Foods 