Why Working Helps Alleviate Depression

Increase Your Wellbeing and Your Financial Prosperity While Working When Depressed
The study, recently released, demonstrated that for people suffering from mild to moderate depression, health outcomes associated with going to work were generally positive, and helped to alleviate symptoms associated with depression. There was a better general quality of life associated with going to work, even while mildly to moderately depressed. When you are still going to work, you are not having to be concerned about financial stressors, and you are also having your mind engaged in other activities not associated with feelings of depression.

Going to Work Helps to Avoid Depression Related to Social Isolation
Social isolation, often experienced when taking sick days, can often compact and worsen symptoms related to mental illness. When a person instead goes into the office, they will be engaged with coworkers and their usual activities, and avoid the negative ill health effects of social isolation. Social isolation has been clearly linked to a number of health problems.

Mild to Moderate Depression Responds to Social Activation
Social activation is a therapy technique used by some therapists and mental health professionals to assist patients and clients to maintain a reasonable level of activity and mental stimulation, in order to alleviate distress associated with depression. People suffering from depression can be experiencing a severe lack of motivation, and lack of desire to do things that they once enjoyed. They may also feel like withdrawing from social contacts. A certain amount of withdrawal is reasonable to experience while a person is suffering from depression, in order to avoid feeling overwhelmed. It is important however, that a person who has depression or anxiety undergoes suitable treatment by a professional, so that the person recovers fully and is not unduly harmed by any excess level of activity.

Modification of Tasks May Be Necessary In the Workplace
People who are suffering from mental illness and who have still decided to attend work may need to approach their supervisors, or their human resource department, along with the assistance of their treating professional in order to allow for some adjustments of their role within the workplace, while they are suffering from depression or anxiety associated with the depression. An understanding workplace promotes worker's wellbeing, and will make the necessary modifications, as an employee is still able to perform some tasks, and this will inevitably save the company significant costs, as all parties will then benefit.

Results Not Studied For People With Severe Depression
Severe depression was not discussed in the study with respect to people with increased severity of the condition. Some people require hospitalization and have a very debilitating case; and it cannot reasonably be expected that attending work would be beneficial in that case, until symptoms began to improve.

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Top 10 fashion health hazards

10 shocking ways fashion affects your health

From skyscraper heels to skin tight jeans, many of us repeatedly choose style over comfort. However, this could be bad news for your health. Here are the top 10 items of clothing which can put your health at risk.

Fashion health hazard 1: Skinny jeans

Skinny jeans may be fashionable, but wearing skin-tight denim and other close-fitting trousers can have health repercussions for both women and men. For men, wearing tight trousers can cause overheating of the testes, lowering sperm count and causing fertility problems. For women, wearing skinny jeans can increase your chances of developing thrush. Furthermore, squeezing into skin-tight trousers can cause nerve compression, leading to tingling or numb thighs.

Fashion health hazard 2: High heels

Once reserved for special occasions, women are now increasingly opting to wear heels on a daily basis, which could lead to a whole host of health problems. Regularly wearing high heels can cause poor posture, put pressure on your joints, and lead to a range of conditions including arthritis, hammer toes, back pain and tendon injuries – and that’s before you take into account any heel-related accidents! Minimize damage by limiting your heels to 1.5 inches for daily wear and wearing insoles to help reduce the pressure on joints. Swapping to wedges will also give you more support.

Fashion health hazard 3: Flip-flops

While they may look more comfortable – and less dangerous – than high heels, flip-flops can also generate their fair share of health problems. In fact, in Britain the NHS reportedly spends £40 million a year treating injuries caused by wearing flip-flops. As wearing flip-flops offers no arch support or heel cushioning and forces you to adapt how you walk, the casual footwear can lead to joint pain, shin splints and orthopaedic problems. As with heels, flip-flops have their place, but they are better reserved for the beach and replaced with more supportive shoes for everyday wear.

Fashion health hazard 4: Sexy underwear

Ladies, we all like to look our best in our underwear, but donning synthetic fabrics and thongs could leave you feeling far from sexy. Not only can rough materials cause chafing and infections to delicate skin, but wearing synthetic materials can encourage yeast organisms to multiply, increasing risk of thrush. Furthermore, wearing thongs can easily contribute to the spread of bacteria, leading to urinary tract infections. To help prevent any nasty itches, swap skimpy, synthetic underwear for pretty cotton briefs for daily wear.

Fashion health hazard 5: Y-fronts

Guys, you may not have lacy underwear or thongs to contend with, but your underwear could still be causing you problems. Just as with tight trousers, wearing tight-fitting Y-fronts can cause overheating and lead to reduced sperm production and fertility for up to 11 weeks. While these effects are temporary, if you are trying for a baby it is important to keep things cool by swapping tight briefs for boxer shorts at all times.

Fashion health hazard 6: Piercings

According to survey results published in the British Medical Journal, 25 per cent of body piercings lead to complications including swelling, bleeding and infection. Furthermore, even if you avoid infection, jewelry can lead to rashes and itching for those with nickel allergies, while dangly earrings can damage the ear tissue as it is stretched and pulled down by their weight. To accessorize your look without putting your health at risk, always go to a reputable piercer for new piercings, opt for hypoallergenic jewelry where possible and reserve heavy earrings for special occasions.  

Fashion health hazard 7: Slimming underwear

Slimming underwear (or control pants) are a big seller, endorsed by many a celeb and loved by ladies everywhere. However, while they may pull in all your lumps and bumps and help you look streamlined and leaner in your favourite dress, Bridget Jones style tummy-control underwear could also affect your health. Similar to a corset, control underwear puts increased pressure on the stomach, often leading to heartburn, breathing problems and digestive problems. Conditions such as irritable bowel syndrome can also be worsened by such restrictive underwear.

Fashion health hazard 8: Handbags

With the rising number of gadgets and accessories many women haul around, you could be carrying around several pounds of weight on your shoulders every day. While you may not feel the effects of this right now, lugging around a heavy handbag can eventually lead to serious back problems and neck pain as well as poor posture. Don’t wait until the damage is done – do your health a favour and try clearing out all non-essential items and switching to a smaller bag.

Fashion health hazard 9: Tight shirt collars and ties

If you often suffer from headaches, tingly ears or blurred vision at work, it may be that your shirt and tie are to blame. Wearing tight shirt collars and ties can reduce blood flow to the brain and increase intraocular pressure (pressure inside the eye), causing these symptoms. The restrictive items of clothing can also limit neck movement and lead to muscle tension in the back and shoulders. To reduce these symptoms, make sure you buy shirts with the correct collar size and loosen your tie. Also, wash your ties regularly to avoid bacterial infection.

Fashion health hazard 10: Bras

While we are not suggesting you need to ditch your bra entirely, it’s important to make sure that, if you are wearing one, you are wearing one that fits. It is thought that more than 70 per cent of women are wearing the wrong bra size, and this can lead to a range of health problems including back, neck and breast pain, breathing difficulties, poor posture, skin irritation, circulation problems and even irritable bowel syndrome. Breast size can change over time so, rather than guessing your size, make sure you get measured to ensure you are getting the support you need.

http://www.realbuzz.com/articles/top-10-fashion-health-hazards/

Detox Cleanse Your Body Naturally

Because of the environment that we live in each and every day, our bodies tend to accumulate a lot of poisons and toxins. This can happen because of the foods that we eat, the things that we drink and even the amount of smoking or alcohol that we drink.

Over time, these toxins will build up and make you feel sluggish. You can end up lacking energy, gaining weight and even becoming prone to sickness. This is why it is a good idea to look into the best way to detox cleanse your body naturally to help you get your overall health and well-being back on track.

Of course, there are a number of products available on the market today that will give you an effective detox. However, if you are looking to get rid of toxins and poisons that do not belong in the body, you'll want to be sure that you look for one that is natural. Luckily, there are some incredible natural detox products that can give you some amazing results and leave you feeling healthy and more energetic.

To detox cleanse your body, it is always important that you remain diligent. Make sure that you are only picking out a product that contains ingredients that are high quality and safe to consume.

You can start by looking online to see what some of the different customers are leaving for feedback. When you stop to think about it, positive customer testimonials are the absolute best way to get a good idea as to what you can expect from any product that you are considering using. The more you look into a product, the more you will find not only on that item but also the company that manufacturers it.

In the end, it's going to be the way that you feel and the amount of toxins that you can get rid of with the product that you use to detox cleanse your body. Once you find one that is effective and gives you the results you desire, you should stick with it and use it periodically to get rid of a lot of the poisons or toxins that can start to build back up again.

If you work to integrate a healthier diet of fresh foods in with the detox plan, you are going to have an overall regimen that is wonderful for your health and well-being.



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Is A Detox Diet Plan An Effective Tool For Weight Loss?

But whether or not a detox diet is to be implemented for the purposes of weight loss is a different story... sort of.

The truth is, any time you decide to give your body the gift of cleanliness, purity, and renewal, anyone who would try to talk you out of it would be an absolute fool. And here's the kicker. I have actually heard people suggest that this is a great way to get healthier and more energized, but shouldn't be used as a primary means of weight loss. I couldn't disagree more.

Body fat is a defense mechanism. It protects your vital organs, blood vessels, sensitive tissues, cells, and even nerves from acids and pollution within the bloodstream. The fat cells grab onto these dangerous chemicals, essentially trapping them and blocking them from doing damage to the body's critical players. In football terms, fat cells are your body's offensive linemen!

But if you've got weight to lose, then a detox diet can help the body start getting rid of these toxins, while preventing new toxins from entering. As a result, your body will no longer have any need to hold onto excess fat, and alas, fat loss becomes totally effortless, healthy, and substantial. On certain detox diet plans, you can SAFELY lose up to two pounds a day!

Of course, you don't want to remain on a detox diet permanently, generally keeping 30 days as your absolute maximum. However, you can implement them several times within a given year. Many nutritionist recommend a 14 day detox once per quarter (4 times per year).

There are many detox diets to choose from, each with varying degrees of intensity and effectiveness. Perhaps the most extreme is a fast, where you will only drink purified water for the entire duration of your cleanse. There are other variations of a fast, such as a green drink cleanse and the Master Cleanse (aka the Lemonade Diet).

Another popular and well-respected detox diet is the Raw Food Diet, which can actually end up becoming a permanent lifestyle plan if followed correctly.

Naturally, you will want to consult with your trusted health care practitioner, who will ideally be someone who is well versed in preventive, natural medicine as opposed to being a gung-ho pharmaceutical pusher who's only interested in treating symptoms and ignoring causes.

A doctor with a good balance of prevention and treatment focus is a great choice. Talk to him or her about your desire to lose weight with a detox diet and see if they have any recommendations that will meet your specific needs.

http://ezinearticles.com/?Is-A-Detox-Diet-Plan-An-Effective-Tool-For-Weight-Loss?&id=8636728

What Is A Vegan? Definition Of 'Vegan' And General Information

What is a vegan? What is the definition of 'vegan?' What does the word 'vegan' mean? Many people have heard a little bit about "vegans", or perhaps have an acquaintance who is a vegan, and they are curious about what this word really means. The following article will provide you with answers and will also inform you about various aspects of veganism such as food consumed, health benefits and related terminology.

Definition of vegan: A vegan is a person who excludes all animal-based products from their diet. This means a total elimination of red meat, chicken, duck and turkey, fish and seafood, honey, cheese, eggs, butter, cream and any other product that is of animal origin.

A vegan is similar to a vegetarian in the respect that both persons exclude meat from their diet. The diet of a vegan however not only excludes meat but also excludes all animal-based products (ex: dairy products and eggs)

Also known as: Plant-based diet; animal-free diet; meat and dairy-free diet; animal-friendly diet.

Terminology:
Veganism - refers to the lifestyle of a vegan and the set of beliefs that they adopt. This is the belief that they should not consume any animal-based foods for personal reasons and beliefs.

Diet of a vegan: A vegan can eat anything that does not contain (or is processed by means of) meat, dairy or other animal based products. Their diet will by based on fruits, vegetables, beans and legumes, whole-grains, tofu, "mock" meat and dairy products (or meat and dairy 'clones'), dairy-free treats such as cakes or brownies, and vegan chocolate.

Contrary to popular belief, foods on this lifestyle have the capability to be flavorsome and satisfying (rather than dull and boring). There are many amazing vegan recipes available nowadays to create 'clones' of your favorite meals, desserts and snacks. It has often been said that vegan foods and meals are tastier and more enjoyable than their standard counterparts!

Why people choose to become vegan:

A person will generally become a vegan for one of the following reasons:
· Detoxification of a sick, lethargic body
· Increased energy
· Health benefits (weight loss, skin, allergies, etc.)
· To prevent, treat or reverse chronic disease (diabetes, cancers, arthritis, high-cholesterol, high-blood pressure etc.)
· Longevity
· To look younger (a vegan lifestyle has been known to make a person look younger, make their hair and nails healthier, make their skin softer and their eyes whiter)
· Animal rights
· Environmental issues
· Vegan food tastes great



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Being A Healthy Eater - Words of Wisdom

Have you given any thought to enhancing your lifestyle? If so healthy eating is the perfect place to start!

However making a commitment to have healthier eating habits is a tough one. Knowing how to implement that commitment may be even harder.

Being a healthy eater requires one to become both Knowledgeable and Wise about what healthy eating actually is.

Knowledge of food is learning about why things are a certain way, which is deeper than merely knowing that things are a certain way.

Healthy eating is accomplished by educating one's self about the different types of foods and their nutritional values as well as the effects on the human body once consumed.

Healthy eating is about balance and moderation, consisting of healthy meals at least three times a day and eating many different types of foods, not limiting ourselves to one specific food type or food group.

Healthy eating allows for quite a bit of leeway, as one might eat too much or not enough, consume foods that are sometimes more or less nutritious; However, one should always fuel their body and brain regularly with enough food to keep both strong and alert.

One of the most important aspects of healthy eating is to eat, Skipping meals is one of the things that adversely affect one's health, Sometimes we skip meals because of our busy schedules, however, we must eat to give our bodies the fuel it needs to function properly throughout the day.

Having learned to take care of themselves and their eating habits healthy eaters are usually good problem solvers with good judgment, making wise decisions and constantly mindful of what they eat, knowing the effect that it will have on their bodies.

Healthy eaters are also aware of the fact that when one is unable to take control of their eating habits, they are also likely to get out of control with other aspects of life, as well. For example, one could end up spending too much, talking too much, even going to bed later and later.

Many times we over hear people talking about eating properly and eating better, but how exactly do you do that?

The main point you need to understand is that there is a difference between good wholesome healthy food and unhealthy processed foods and always bear in mind that limiting food in any way is always a bad idea

Healthy Eating is a way of life, something that one can do to enhance their lifestyle.



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25 ways to improve your health

Healthy living tips

There are many ways you can improve your health and just a few small changes can give big results. Here's a list of 25 straightforward ways to improve your lifestyle and well-being.

Reduce your fat intake

The effect of fat on our arteries and general health are pretty well known, so you should try to reduce your fat intake by changing your cooking methods. Try grilling, baking, steaming or poaching, rather than frying.

Improve your sleep

If you’re having trouble sleeping, try cutting out alcohol or caffeine and other such stimulants, as this can help you to nod off and get a good night’s sleep. Also, adding a few drops of lavender oil onto your pillow at night has been shown to have relaxing effects.

Cut down on your salt intake

To reduce the impact of salt on your blood pressure, cut down on your salt intake. We suggest using herbs and spices such as oregano, nutmeg and paprika to season your food, rather than always adding salt. You may eventually find that you don’t need to add salt at all!

Enjoy a glass of wine

Drinking just one or two glasses of wine a day is thought to cut your risk of heart disease by up to a third. Make sure you go for red or rosé variety, as they contain much higher levels of antioxidants than your average glass of white wine.

Be good to your bones

A diet high in calcium and vitamin D will lead to strong bones and healthy nerves and muscles. Good sources of calcium and vitamin D include egg yolk, broccoli, oily fish and direct sunlight.

Eat a high fiber diet

Fibre aids the digestive system by helping to speed up the passage of waste material through the body — thereby ensuring that cancer-causing substances do not stay long enough in the bowels to have any damaging effects.

Have a good laugh

Laughing can help to boost blood flow by more than 20 per cent, and researchers say it may reduce the risk of developing heart disease. Laughing can also help to fight infections, relieve hay fever, ease pain and control diabetes.

Fruits for immunity and blood pressure

Fruits such as oranges, lemons, and grapefruit are a great source of vitamin C, which helps to boost the immune system. Also, citrus fruits and bananas are a good source of potassium, which can help to regulate blood pressure.

Eat more garlic

Garlic is a powerful cleanser of the body. Regular consumption of garlic (either in natural form or odourless capsules) promotes a healthy heart and good circulation by lowering blood pressure and cholesterol — and it also helps to fight infection and boost the body’s immunity.

Drink more water

The general recommendation is that we should drink around eight glasses of water a day. Taking in this amount of water will greatly enhance your digestion‚ nutrient absorption‚ skin hydration‚ and detoxification — as well as many other aspects of your health.

Drink more tea

There is general agreement that tea — both black and green — may contribute positively to your health. Tea contains antioxidants that can inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health.

Keep your brain active

Doing a mentally challenging activity — such as reading a book or completing a crossword or Sudoku puzzle — will help to keep your brain functioning at a high level. People who do less mentally challenging activities generally show more brain degeneration earlier on in life — so get testing your brainpower!

Eat more wholegrain foods

Eating wholegrain foods such as bread, cereals and rice can reduce your cholesterol levels and greatly reduce your risk of getting heart disease. Make sure you take a look at the packaging on foods that are labeled as ‘wholegrain’ — especially cereals — to see which of them are actually the best sources of wholegrain.

Increase sexual activity

Sex may be the only real physical activity that many people get, and is a great CV workout! Having sex with your partner three to four times a week is thought to reduce the risk of having a heart attack or stroke by half! Sex can reduce stress and leads to greater contentment and better sleep.

Introduce olive oil to your diet

Olive oil is a monosaturated form of fat and helps to reduce levels of harmful cholesterol in the blood. You can use it as an alternative for frying foods, or use it in its uncooked form as a dressing on salads.

Improve your posture

Good posture is thought to help the flow of energy in the body — and so standing tall or sitting up straight is thought to help improve your energy levels. Slouching is a definite no-no!

Eat chillis

Chilli peppers contain capsaicin, which helps to stimulate blood circulation and therefore reduces the risk of clots. Spicy peppers also contain antioxidants, which can help to prevent cell damage.

Exercise in water

Exercising in water is a great way of getting a good workout without stressing the body too much. The water offers resistance, and so can help you to build your muscles and stamina — plus being in the water will prevent some of the impact on the joints that other land-based exercises would bring.

Eat oily fish

Eating more so-called ‘oily’ fish — such as herring, kippers, mackerel, salmon, sardines and tuna — will provide you with large amounts of omega-3 fatty acids. These types of fatty acids can reduce the levels of cholesterol in the blood — thereby reducing the risk of stroke.

Build stronger bones

Weight-bearing activities such as running or dancing are great for increasing your bone health. You could also introduce some bone-building herbs like parsley into your diet in order to gain maximum benefits.

Eat carrots to help your vision

Eating carrots will help to improve your eyesight. The beta-carotene in carrots converts to vitamin A in the body, which helps to improve vision. The vitamin A forms a purple pigment called rhodopsin — which the eyes need in order to see in dim light.

Always eat breakfast

Your body needs good quality fuel to wake up your metabolism — so always eat a good breakfast! If you eat a hearty breakfast you will subsequently burn more calories throughout the day. Eating a good amount at breakfast will also prevent you from getting that lull in the morning when your body is running on empty.

Dance your way to fitnessOLI

Avoid yo-yo dieting

The majority of crash dieters regain the weight they have shed and then maintain a continuous cycle of weight loss and gain. The answer is to avoid crash diets and develop sustainable diet habits — while avoiding high-fat products.

Think positively

Having an optimistic outlook on life can actually help you to live longer. Researchers have found that optimistic people decreased their risk of early death by 50 per cent compared to those who were pessimistic. Thinking positively lessens your chances of worrying, and therefore reduces stress — thereby lessening your chances of getting a physical and mental illness.

http://www.realbuzz.com/articles/25-ways-to-improve-your-health/

How To Make Smoothie Making Fun

Those who are conscious about what they eat and drink often recommend drinking smoothies to maintain good health and fitness. But just because you have decided that you will lead a healthy lifestyle does not mean making smoothies has to be an ordeal! You can have an incredible amount of fun making smoothies. Smoothies are a great way to maintain your levels of nutrition and keep a watch on your weight.

Smoothies retain the goodness of fruits and vegetables unlike juices that discard the pulp. This means you can indeed have a wide variety of fruits of vegetables and get their full benefits without wastage. The first reason why smoothies can be good fun is there are no hard and fast rules! You can try blending different categories of fruits and vegetables and make interesting smoothies that will make your taste buds sing. Here are some interesting tips that will help you with your smoothie making efforts a real pleasure.

Chose your liquid wisely

First up, decide upon the liquid you will use. The liquid is the first that that should go into your blender, as the liquid must surround the blade for your smoothie making process to be smooth and easy. The traditional choice for a smoothie has always been milk or fruit juices. Dairy milk or even soy milk can be used while making smoothies. You can also use a variety of fruit juices, but in that case beware of the added sugar content. If you are looking at breaking the mould and want to use some interesting liquids you could try things like almond milk or coconut milk. Fat free yogurt can also be a good choice if you want your smoothie to be creamy.

Go wild with ingredients and toppings

As we mentioned earlier, you can go wild with the choice of the fruits and veggies. The more colourful your choices, the better it is for your nutritional value. The more fruits and veggies you use the lesser liquid you will need to use. Also if you keep your fruits and vegetables frozen, you will not have to use too much of ice. As for the toppings or extras, you have a wide variety of choice as well. For a dessert style smoothie, the choice of a topping is usually ice cream. But if you are watching your weight, you cannot obviously opt for this sinful dessert topping! But that does not mean your smoothie will not taste good.

You can use protein powders, which come in a variety of flavours that can really give your smoothie a wonderful taste. If you are not keen on such powders, you can use a lot of natural flavourings such as honey, cinnamon, brown sugar, vanilla and nutmeg that will lend a wonderful taste to your smoothie.

Lastly, you will make sure you have a high power, easy to use blender that will liquidate your ingredients easily. Also ensure that you are not overloading your blender too much. Ideally, once you have your ingredients ready, your smoothie should be ready in less than a minute! Once you master these smoothie making tips, you will see that making smoothies is an incredible amount of fun.



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Cleansing Diets For Weight Loss

A cleansing diet is a way to rid your body of excess toxins or food stuffs. Most of the time this type of a diet could mean one of several different types of approaches. Some diets involve eating only one or two different types of foods. Some diets involve eating no food at all and drinking only liquids. Some types of cleanses allow the person to eat several types of foods. It is really very personal and individualized on what type of cleansing diet you select.

We are all exposed to chemical toxins in our every day life. We often do not stop to think about this, but it is true. By following a cleansing diet every few months or so it will rid us of these toxins and allow our bodily systems to function more efficiently.

A popular type of cleansing diet is drinking only bottled water and freshly squeezed juices. You would not want to stay on this type of a diet too long due to its intensity, but a popular length of time for a cleansing diet is between 3 to 7 days. This type of cleanse is also used before some testing of the lower and upper gastrointestinal tract.

Another common practice in a cleansing diet is a vegan type of diet consisting of uncooked, all natural fruits and vegetables. No meat or carbohydrates are eaten on this type of a diet. Beverages consist of either water or freshly squeezed juices.

It is important to remember that although a cleansing diet is a good practice every so often, if you do start to feel ill you should eat a little something more substantial. You do not need to eat a full course meal, but only to nibble on something that is a bit more filling. You should also remember that it is advisable to take a multivitamin every day, drink plenty of water, get an adequate amount of sleep or even a little bit more sleep than usual, and always check with your doctor first to get his approval on participating in a cleansing diet.

Cleansing diets were practiced naturally before people expected to eat 3 large meals a day. Farmers ate large breakfasts and dinners but often missed lunch because they were hard at work in the fields. Groups of people who lived through hunting and gathering often went a day or two without food when it couldn't be found. This type of eating plan naturally allowed the body to cleanse itself.

When you are nearing the end of your cleansing diet you should gradually introduce any food back in to your body a little bit at a time. You do not want to shock or overload your body all at once. Remember that your body has gone without its normal every day intake now for a few days or more. It will need time to readjust. Light eating is best after your body has readjusted. Your body does not need to be weighed back down with all kinds of heavy caloric intake.

A toxin-free body is an ideal goal to aim for. A toxin-laden body cannot work at peak performance and bodily systems will be prone to upset. Detoxify yourself every so often with a cleansing diet to keep your body machine running at its best.



http://ezinearticles.com/?Cleansing-Diets-For-Weight-Loss&id=8282671

Spaghetti with fresh herbs

Low G.I. recipe for endurance training

Sometimes the simplest things are the best. In Italy, pasta with fresh herbs is cooked as a staple dish, rather like beans on toast in Britain! Not only is this one of the quickest dishes to make, it is great food for endurance: high in low G.I. carbohydrate, light on the stomach, plenty of vitamins from the herbs and garlic, plus a little protein from the cheese. Anchovies are really high in sodium, so adding these is a really good way of naturally increasing salt intake after a hot and sweaty workout. Good herbs to use are flat-leaf parsley, basil, chives, mint, marjoram, oregano ... whatever you can lay your hands on.

For this recipe a good portion size is 100g of spaghetti per person, 125g for the larger appetite.

Method

1. Bring a large pan of water to boil. Add some salt and then the spaghetti and cook according to pack instructions.

2. Sweat the garlic in the olive oil over a low heat, add the chili, lemon zest, anchovies and herbs and soften slightly.

3. Drain the spaghetti when it is cooked, reserving some of the cooking liquid to prevent the pasta from sticking together. Add the spaghetti to the herby sauce and toss well to combine. If you are not using anchovies, you may need to add some salt at this stage.

4. Serve with some parmesan cheese and freshly ground black pepper. A fresh tomato and basil salad goes really well with this dish as an accompaniment.

Ingredients

• 2 tbs extra virgin olive oil
• 1 clove garlic, peeled and crushed
• 50-75g chopped herbs (2-3 handfuls)
• ½ tsp dried chilli or small red chilli
• 2 canned anchovy fillets, chopped small (optional)
• Grated lemon zest
• 200-250g spaghetti (fresh, dried, standard or whole wheat)
• Parmesan cheese to serve

Vital Statistics

Serves: 2
Preparation: 2 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Endurance training or pre-race meal

Calories (kcal): 315.9
Protein (g): 8.7
Carbs (g): 33.2
Fat (g): 17
Fiber (g): 1.8

http://www.realbuzz.com/articles/spaghetti-with-fresh-herbs/

Who Else Wants To Know Which Are The Best Foods To Help You Feel Fuller?

Most of us know that both fiber and water fills you up and keeps you fuller longer between meals, but here are 9 foods you might not expect to fill-the-bill (and you up):

Homemade Broth-Based Soups

Forget the canned or pre-made versions. Most of these have way too much salt in them. Instead make your own out of satisfying healthy ingredients, such as vegetables, chicken or turkey, beans, barley and a low-salt soup stock or broth. The liquid and fiber will keep you full between meals.

Whole Wheat Pasta

When paired with a protein, such as grilled chicken, this whole grain keeps you full from one meal due to the fact that it takes complex carbohydrates and protein longer to digest.

Apples

When eaten before a meal, the fiber and liquid keeps you full so you eat less during your meal. Plus because apples are low on the Glycemic Index scale, they are a great food to keep your blood sugar in balance.

Salmon

Not on most radar screens as a filling food, salmon is a good source of both protein and the fatty acid Omega 3 - both known to slowly digest.

Almonds

Unsalted and natural, almonds make a great go-to snack. Because they are rich in monounsaturated fat and fiber, it doesn't take but a handful to fill you up and keep you full until the next meal.

Kale

Like most cruciferous vegetables, kale is full of fiber. Besides keeping you full, it also has cholesterol lower capabilities along with being an anti-oxidant and lowering your risk of certain types of cancer.

Raspberries

Most berries are good for you, but raspberries are the best. At 8 grams of fiber per cup, they'll stave off hunger for a long time. And they are high in antioxidants and vitamin C.

Turkey

Turkey works differently to stave off hunger longer than the other foods on this list. Once eaten the amino acid in turkey called tryptophan is converted into serotonin, the feel-good neuro-transmitter that turns off your appetite and crushes cravings.

Greek Yogurt

Due to its high protein content - twice that of regular yogurt - it slows the digestion of other foods eaten with it. And it is low in sugar and a rich source of calcium so it helps keep your bones strong.

Keep eating foods rich in fiber and water to stay fuller longer between meals. These 9 foods will add some variety to the satisfying foods you are already eating.



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Non-food rewards for losing weight on the plan

Giving yourself non-food rewards as you try to lose weight can help you stay motivated on the NHS Choices diet and exericse plan.

Below is a selection of ideas of non-food rewards that other people who lost weight found helpful.

You could reward yourself each time you achieve a mini-goal, which can be anything you want. For example, it could be losing 1lb or achieving 150mins of activity in a week.

Download Losing weight - Getting started, a 12-week weight loss guide combining advice on healthier eating and physical activity.

Setting yourself these mini-goals can be a helpful way to keep you going as you work your way towards your weight loss goal.

When it comes to choosing your rewards, try something that will keep you on the road to health and fitness, not throw you off course.

Choosing non-food rewards may also help break the habit of rewarding yourself with food or drink.

Before starting the plan, why not draw up a list of mini-goals and plan a treat for each time you achieve one.

Below are some ideas of rewards, ranging from the affordable to the special, that other people have used:

• bubble bath
• bunch of flowers
• new music for your MP3 player
• new outfit
• new pair of slimmer jeans
• new book or magazine
• coin jar – add £1 for every pound lost or create your own reward system. The growing collection of money will be a visual reminder of what you've accomplished and get you motivated to add to it
• trip to the movies
• new exercise gear
• pedicure
• a new DVD
• new running shoes
• new hair accessories
• new swimming costume
• new fashion accessory
• new cosmetics
• manicure
• head massage
• full body massage
• haircut
• night out dancing
• a healthy recipe book
• professional teeth whitening
• a session with a personal trainer
• a day off work
• a healthy cooking class
• a spa day
• http://www.nhs.uk/Livewell/weight-loss-guide/Pages/non-food-rewards-for-losing-weight.aspx

Fitness kit no woman should be without

There are so many people at the gym who have all the gear and no idea. But what fitness kit should no woman be without? Follow our simple guide to make sure you not only look and feel good, but also get the best out of your session.  

Comfortable clothing

When you’re working out you want to feel comfortable but also feel good about yourself. You don’t need any distractions so always make sure your clothing is appropriate.

Shorts should always be preferred to trousers because they allow rapid ventilation to your largest muscles and there is no fabric to get caught in any equipment.

If you’re not confident in shorts, or want something a bit warmer, then leggings are the next best option. They will not restrict movement and also help keep muscles warm.

The right trainers

We have all seen people working out in canvas pumps - but they could be doing more harm than good.

Not only is there no protection for your feet, the long-term damage could be widespread.

Mike O’Neill, from The Society of Chiropodists & Podiatrists, told NHS UK that ill-fitting trainers can be the main cause of serious back, knee and hip pain, Achilles tendonitis, shin splints (leg pain), traumatised toes and painful blisters.

“Unfortunately, 65% of the UK’s recreational sportsmen and women wear the wrong shoes for their chosen sport,” he said. “Trainers are the most important piece of fitness equipment you’ll ever buy, and changing what you wear on your feet can prevent injuries.”

If you are a runner then you need a running shoe, while for the gym and classes a cross trainer will do the job.

Running trainers are very flexible, so they allow the foot to bend and flex through each step, but they will not protect against sideways movements like those found in racquet sports.

Also don't forget to put your flip-flops in your bag too so you can protect your feet from any nasty foot fungus infections as you walk from the changing rooms to the shower.

A good sports bra

Comfortable clothing should always stretch as far as your underwear. When we work out adequate support is vital to protect the Coopers Ligaments, which hold up the bust.

With excessive movement and poor support they can stretch and the damage can be irreversible. 

Heart rate monitor

When you are working out, if you are doing it properly it is essential to know your heart rate.

Instead of guessing or relying on the hit and miss pressure sensors on the equipment, your own heart rate monitor can enhance every workout.

It will let you know when you've reached your target heart rate without you having to stop and start your routine.

A filtered water bottle

Maintaining hydration levels are one of the most important things to do when you are working out.

To make sure you stay hydrated you should consume seven to 10 ounces of fluid every 10 to 20 minutes during exercise. Keeping a bottle of water to hand means you are more likely to sip regularly.

Germ wipes

Remember not everyone is as hygienic as you, so make sure you don’t leave the gym with something you did not go in with.

Wipe everything down before and after use and keep your hands clean.

A pedometer

A pedometer is one of the cheapest fitness devices on the market but they could prove vital in your bid to get fit.

As well as working out you should still be trying to achieve 10,000 steps on your rest days. Slipping a pedometer in your pocket to monitor you throughout the day can help you achieve your target.

Foam roller

There are not too many days when you are completely pain free at the gym, so if muscle pain is a problem then it’s worth investing in a simple foam roller.

They are effective self-massaging devices that allow you to apply pressure to problem areas both before and after exercises.

Just sweep the roller across the targeted area and if it’s slightly uncomfortable, then you’re doing it right.https://uk.lifestyle.yahoo.com/fitness-kit-woman-090000182.html