Laurens Fitness Articles
ARTICLE #9
Hi Guys and Girls, I thought this article is appropriate for those chocolate lovers after the last few days of over indulging in Easter bunnies and eggs, and those of you that didn’t Congratulations.
Iv added a few little tips to help reduce those chocolate cravings as it can be incredibly hard to stop, if it’s a regular habit. Although research has shown some benefits of chocolate, these benefits are outweighed when we consume way too much chocolate and take in large amounts of saturated fat, caffeine, sugar and possibly an array of sugary and fattening flavourings and fillings. In other words, the healthy impact of chocolate comes from a few pieces of the finest quality now and then, not from any old chocolate consumed in large quantities all the time!
Once you realise that it is time to pull back on the chocolate consumption, it's time to take it seriously and stop eating chocolate all of the time. This article will help you find the strength!
1. be realistic and don't be pessimistic. If you make a decision to completely deprive yourself of chocolate, your habit may well escalate! Any time you make a decision to give up something totally, you totter on the edge of falling back into your old way any moment and then finding even more excuses as to why the old habit is perfectly justifiable and doesn't need changing. Rather than taking an all or nothing approach, make a decision to cut down on, rather than cut out, chocolate from your way of eating. Since chocolate makes most people feel good, it has its own way of making us want to come back for more.
2. Change the type of chocolate that you eat.
Reducing chocolate intake can be achieved by improving the selection of chocolate you do eat. Out with the over-sugared, fat-saturated common chocolate bars available everywhere, and in with the more expensive, refined, and darker, more pure chocolate brands. The increase in cost will benefit you considerably because you just won't be able to afford quality chocolate as often as the run-of-the-mill junk chocolate and this is a good thing, for chocolate turns into an occasional treat.
Go for quality in small amounts rather than eating large amounts of poor quality chocolate. Quality chocolate high in cacao content and low in sugar and fat is good for you in small amounts as the cacao beans contain a high level of antioxidants. It should only be eaten as a special treat, one to two squares of quality dark chocolate occasionally.
3. Schedule occasions when you can indulge in eating a little quality chocolate. Instead of blindly turning to chocolate when you feel an energy slump or you're bored or it just happens to be sitting in front of you, choose your chocolate eating times with purpose and intent. As part of this choosing instead of reacting to unconscious triggers, map out the times when you will eat chocolate, such as after a sports game or after a training session, on the weekend only, or when having friends over, etc. Also map out the times when you're likely to reach for it, such as during the afternoon slump or when you feel bored, and reach for a glass of water or a handful of nuts instead. Do something rather than letting boredom be the source of your desire.
4. Stop tempting yourself with chocolate. A simple response to preventing your habits is to remove chocolate from sight and to cease stashing it in large quantities in places where you can easily access it, such as at home, in your bag, or at work. Don't keep chocolate in the house – temptation is only at the reach of a hand when you keep chocolate stashes in the home
5. Is it just a habit? It may be the fat and/or the sugar, it may be the caffeine or theobromine, or it may be other elements in chocolate that cause the addictive nature. To test this, cut out chocolate (high in sugar and fat), then proceed to switching from chocolate to cacao. In this way, you might discover which part of the chocolate eating has caused the addition and you find chocolate or cacao that you can consume without ending in a chocolate addiction. Try raw cacao nibs. With cacao, you get all the benefits of chocolate without the unhealthy additions of sugar and fat.
Keep a journal that records both when you eat chocolate and the feelings associated it. If you can identify the eating pattern, this will go a long way to identifying problem feelings that need to be dealt with through other methods than chocolate sedation.
6. Drink water. Sometimes it is easy to confuse being thirsty with a craving for sweets or chocolate.
ARTICLE #8
Zinc is a mineral that is essential for the body and can be found in foods such as red meat, milk, nuts, spinach and liver. What many people do not know is this essential mineral is very important for your body and that many people suffer with a zinc deficiency without even realising it!
Zinc would have to be one of the most neglected minerals for people males/females while on a training program.
Zinc is crucial for health because it strengthens the immune system. It is also essential to cell growth and repair. Zinc plays an important role in the detoxification of alcohol in the liver, aides in digestion, and increases the production of protein.
Zinc is also involved in over 200 enzymatic reactions, and aides the body in the actions of vital hormones, such as growth hormone, testosterone, insulin, and estrogen.
If your body is deficient in Zinc it will have a negative effect on sex hormones and also lead to muscle atrophy because protein synthesis will not be optimized in your body.
Aim for the 15mg-30mg per day mark to keep this mineral at optimal levels in your body.
ARTICLE #7
Do you drink Coca Cola?
When somebody drinks a Coke this is what happens…
- In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavour allowing you to keep it down.
- 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)
- 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
- 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain.
- >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
- >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
- >60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish and have destroyed any valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.
So there you have it, an avalanche of destruction in a single can. Imagine drinking this day after day, week after week. Stick to water.
ARTICLE #6
What is Apple Cider Vinegar?
Apple Cider Vinegar (ACV) is an effective natural bacteria-fighting agent that contains many vital minerals and trace elements such as potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon and fluorine that are vital for a healthy body.
Natural Apple Cider Vinegar is made by crushing fresh, organically grown apples and allowing them to mature in wooden barrels. This boosts the natural fermentation qualities of the crushed apples, which differs from the refined and distilled vinegars found in supermarkets. When the vinegar is mature, it contains a dark, cloudy, web-like bacterial foam called mother, which becomes visible when the rich brownish liquid is held to the light. The mother can be used to add to other vinegar to hasten maturity for making more Apple Cider Vinegar. Natural vinegars that contain the mother have enzymes and minerals that other vinegars in grocery stores may not have due to over-processing, over-heating, and filtration. For this reason, it is recommended that you purchase only Natural Apple Cider Vinegar, with an ideal acidity (pH) level of 5 to 7.
What are the Benefits of Apple Cider Vinegar?
Natural Apple Cider Vinegar is a wonderful natural cure for a number of ailments which usually require antibiotics and other medications that have a number of side effects. In particular, Apple Cider Vinegar has been known to:
- Reduce sinus infections and sore throats
- Balance high cholesterol
- Cure skin conditions such as acne
- Protect against food poisoning
- Fight allergies in both humans and animals
- Prevent muscle fatigue after exercise
- Strengthen the immune system
- Increase stamina
- Increase metabolism which promotes weight loss
- Improve digestion and cure constipation
- Alleviate symptoms of arthritis and gout
- Prevents bladder stones and urinary tract infections
Uses of Apple Cider Vinegar
Weight Loss
While it is not known why, many people claim that Apple Cider Vinegar promotes weight loss. Some theories suggest that ACV helps to speed up the metabolism, while others suggest that it burns calories. A number of nutritionists also believe that combining Vitamin B6 and Lecithin with Apple Cider Vinegar is highly effective for weight loss. A suggested remedy is to mix 2 teaspoons of ACV mixed with a glass of water and drink this before every meal or sip it slowly throughout the day
ARTICLE #5
Chilli: Weight Loss Weapon
Studies have shown that chillies aid weight loss. They do this in two ways: First, by increasing the body’s metabolic rate, which governs how quickly we burn calories, and second, through a satiating effect. We feel fuller more quickly when eating foods containing chillies.
These Fiery foods are also good for congestion. Capsaicin is the main chemical that makes chillies hot. When nerves in the stomach senesce the presence of capsaicin, they communicate this information to the respiratory system via the brain, culminating in hot flash that instantly clears stuffed sinuses and congested lungs.
ARTICLE #4
Health Benefits of Green Tea
Many health benefits have been associated with regularly drinking green tea. These include:
- eliminating free radicals within the body
- absorbs and blocks cholesterol
- decreases the levels of cholesterol in the blood and prevents the process of oxidisation creating bad cholesterol
- helps prevent heart related conditions within the body
- works to normalise blood pressure levels
- helps to fight bacteria and viruses
- improves the condition of the intestines by blocking bad bacteria and increasing levels of good bacteria
- helps to detoxify the body
- helps to stabilise diabetes
- can assist in weight loss
- slows the ageing process
- helps to strengthen the immune system
The Antioxidants in Green Tea
Green tea is such a powerful drink because of the antioxidants it contains. The antioxidants that are responsible for most of the health benefits of green tea are called polyphenols and these are considered to be the most effective of all the antioxidants. Green tea is particularly rich in a subgroup of polyphenols called catechins, containing between fifteen and thirty percent of catechin content.
There are four main catechin substances – EC, ECg, EGC, and EGCG, with EGCG or epigallocatechin gallate being the most powerful. EGCG is an antioxidant that is approximately 25 to 100 times more powerful than vitamin C or vitamin E. EGCG has been shown to inhibit the growth of cancer cells, kill cancer cells without hurting healthy tissue, lower the levels of bad cholesterol, and also to help stop abnormal blood clots from forming.
How Green Tea is Processed
Green tea is processed differently to other forms of tea. For green tea, the leaves are steamed immediately after picking before being rolled and dried, and this stops the EGCG compound from being oxidised and lost. By contrast, black teas are made from tea leaves that are withered by exposure to the air before being fermented, and this causes EGCG to be converted into other, less effective, compounds.
ARTICLE #3 - Fast and Slow Twitch Muscle Fibres
Are you a better sprinter or distance runner? Many people believe that having fast and slow twitch muscle fibres may determine what sports athletes excel at and how they respond to training.
Skeletal muscle is made up of bundles of individual muscle fibres called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull. This shortens the muscle and causes muscle contraction.
It is generally accepted that muscle fibres types can be broken down into two main types: slow twitch muscle fibres and fast twitch muscle fibres.
These distinctions seem to influence how muscles respond to training and physical activity, and each fibres type is unique in its ability to contract in a certain way. Human muscles contain a genetically determined mixture of both slow and fast fibres types. On average, we have about 50 percent slow twitch and 50 percent fast twitch fibres in most of the muscles used for movement.
Slow Twitch
The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibres and can go for a long time before they fatigue. Therefore, slow twitch fibres are great at helping athletes run marathons and bicycle for hours.
Fast Twitch
Because fast twitch fibres use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibres generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having faster twitch fibres can be an asset to a sprinter since they need to quickly generate a lot of force.
Fiber Type and Performance
Our muscle fibre type may influence what sports we are naturally good at or whether we are faster or stronger. Olympic athletes tend to fall into sports that match their genetic makeup. An example a Olympic sprinter has been shown to possess about 80 percent fast twitch fibres, while those who excel in marathons tend to have 80 percent slow twitch fibres.
ARTICLE #2 - Honey Vs Sugar
Honey Vs Sugar. What are their differences?
Both sweeteners contain glucose and fructose. However, for sugar, in the process of manufacturing, the organic acids, protein, nitrogen elements, enzymes and vitamins in the sugar cane are destroyed, whereas honey, a natural sweetener, subjects only to minimal heating. Also, honey has certain beneficial antioxidant and antimicrobial properties which are not present in table sugar.
Here are three honey nutrition facts that will make you feel good about eating honey:
One:
One tablespoon of table sugar or sucrose contains 46 calories, while one tablespoon of natural sweetener honey has 64 calories. Though honey may have more calories, we actually need to use less of it since it is sweeter than table sugar. As a result, you may in fact consume even less amount of calories that you would with sugar. And in the long run even though honey is more expensive, it may be more economical than table sugar.
Two:
Table sugar is sucrose, which is made up of two molecules bonded together. When we eat table sugar, our stomach has to use its own enzymes to separate the molecules apart before we can use the sugar's energy. Honey is quite different. The bees have added a special enzyme to the nectar that divides the sucrose into glucose and fructose -- two simple sugars for our bodies can absorb directly.
Hence, honey vs sugar, honey has a healthier Glycemic Index (GI) which measures the negative impact of a given food on the blood-glucose level. The lower the GI rating, the slower the absorption and infusion of sugars into the bloodstream and hence a more gradual and healthier digestion process.
Three:
Unlike honey, table sugar lacks minerals and vitamins (hence it's been often called empty calories), they draw upon the body's nutrients to be metabolized into the system. When these nutrients are all used up, metabolizing of undesirable cholesterol and fatty acid is impeded, contributing to higher cholesterol and promoting obesity due to higher fatty acid on the organs and tissues. That is why it is not uncommon for overweight people to suffer from malnutrition and many other health related problems. So the message is, honey vs sugar, if you are watching your weight, honey will be a smarter choice than sugar or even better none at all.
ARTICLE #1 - THE BENEFITS OF DRINKING WATER AND AVOIDING DEHYDRATION
The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:
- Muscle consists of 75% water
- Brain consists of 90% of water
- Bone consists of 22% of water
- Blood consists of 83% water
The functions of water in human body are vital. The water:
- Transpsort nutrients and oxygen into cells
- Moisturizes the air in lungs
- Helps with metabolism
- Protect our vital organ
- Helps our organs to absorb nutrients better
- Regulates body temperature
- Detoxifies
- Protect and moisturizes our joints
Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.
The Harmful Effects Result from Dehydration:
- Tiredness
- Migraine
- Constipation
- Muscle cramps
- Irregular blood-pressure
- Kidney problems
- Dry skin
- 20% dehydrated – Risk of death
Here are some of the symptoms that you need more water:
- Dark Urine – Dark Yellow or Orange in Colour: Urine is generally pale yellow to clear when you have sufficient water intake. Dark colour or smell strong indicates that you need to drink more water.
- Dry Skin: Skin is the largest body organ and requires its share of water.
- Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when you are not thirsty, don’t wait until you're thirsty.
- Hunger: Most people mistaken hungry is the indication to eat more, whereas in actual fact, you may be dehydrated. So before you have your meal, grab a glass of water.
- Fatigue: Water is a source of energy, give you a boost in energy.
How much water should you drink a day to avoid dehydration? A common approach is a minimum of 8 glasses a day.
