How to get started in healthy living — part 3B

Improving your diet and increasing healthy activity

Eating a nutritious, balanced diet is perhaps the lynchpin of healthy living. Not only does it keep all your body systems working efficiently, it also provides energy, protects your heart, helps prevent and fight off disease, maintains a healthy body weight, contributes to healthy skin, hair and nails and even influences mood.

Exercise for a healthy life

Despite myriad campaigns and initiatives, we still aren’t getting out and about nearly often enough to benefit our health. The average person in the UK watches 26 hours of television per week! The latest statistics show that 56 per cent of men and 70 per cent of women aged 16 to 54 fail to reach the recommended levels of physical activity for health benefits. No wonder obesity is such a problem in this country ... But we remain sedentary at our peril: regular physical activity has been shown to reduce the risk of a number of chronic diseases including cardiovascular disease and Type 2 diabetes — as well as the risk of premature death.

Take action

• Stop and think before you make a journey. Could you walk it or bike it instead of driving? If it will take under 15 minutes to get there, then the answer is yes!
• Be more aware of how you use your body. Bend your knees when you pick up heavy objects, sit at your desk properly and try to keep your stomach pulled in and shoulders back and down.
• Find a fitness goal that you can work towards. It could be something as simple as being able to walk up all seven flights of stairs at work, or entering a charity fun run.  
• Think of a sport or fitness activity you loved as a child — perhaps netball or judo, cross country running or ballet — and find somewhere that you can give it a go again. It may rekindle your enthusiasm …
• Avoid labor-saving devices in and outside the home — like the remote control, the food processor, the elevators and escalators, the shopping home delivery service — even the ‘no-scrub’ bathroom cleaning fluid!
• Invest in a pedometer (they are not expensive) and monitor your steps for a full day. The goal is to reach 10,000 steps per day, but if you are like most people, your total may be closer to half of that. Aim to build up by 200 steps per day. 

Drink more fluids

Many of us spend a lot of time in a state of ‘hypo’ hydration. We’re not officially dehydrated but just slightly under-hydrated. This can make you feel sluggish, impair mental function and increase the risk of constipation. It also doesn’t do wonders for your complexion. Experts recommend that we consume 1ml of fluid for every calorie we take in — which means that the average UK woman needs around 2l, the average man needs 2.5l of fluid per day. Happily, at least a third of this comes from the moisture in the foods we eat — but it is still important to ensure you drink fluids regularly throughout the day (it doesn’t have to be water — though water is a calorie-free, sugar-free, additive-free choice). If you exercise, then starting at a level of hypohydration practically guarantees that you won’t perform to the best of your ability — so be especially vigilant if you are active.

Take action

• Keep a bottle of water handy — on your desk, in your bag or in the car — you’ll be surprised how often you take a sip from it.
• Drink a cup of water for every cup of tea or coffee you drink.
• Swap sugary carbonated drinks for sparkling water. Don’t drink too many diet drinks — the acid in them is harmful to teeth and there is still controversy over the safety of the artificial sweeteners they contain.
• Swap at least some of your caffeinated beverages for decaffeinated ones. Caffeine is a diuretic, meaning it makes the body shed water. ‘Water-processed’ decaffeinated coffee is free from chemicals and much tastier.
• If you are exercising for more than 45 minutes, consider drinking an isotonic sports drink instead of water.
• Monitor the color of your urine. If you are adequately hydrated, it should be the color of pale straw. Dark urine, infrequently passed, is a sure sign of dehydration.

Alcohol consumption

Excess drinking has become so much part of our culture that many of us barely notice we are doing it — but health practitioners certainly are – with worrying increases in alcohol related diseases from cirrhosis of the liver to heart problems, stroke, obesity, some cancers and alcohol-related accidents. Stick to the recommended amounts and you can enjoy alcohol without harming your health (there’s some evidence that consuming modest amounts of alcohol is actually healthier than being teetotal) – but unfortunately, many of us are overdoing it. A survey by the Royal College of Physicians found that one in five women aged 25 to 44 had ‘binged’ (defined as consuming more than six units in one session) at least once in the previous week while in 2001, the Chief Medical Officer’s report stated that liver cirrhosis had increased seven-fold in the last 30 years in women aged 35 to 44 and eight-fold in men of the same age group.

Take action

Know your units. The maximum recommended amount is four units per day for men (but no more than 21 per week) and three units per day for women (but no more than 14 units per week), necessitating at least two alcohol-free days per week. Keep a ‘drink diary’ to find out how much you are really drinking on a weekly basis.

• Find a glass at home and mark on it with tippex or nail varnish the amount that constitutes a unit of your usual favourite tipple. For beer drinkers, that’s half a pint, for wine drinkers, 125ml and for spirit drinkers, 25ml constitutes a single unit.
• When you’ve finished an alcoholic drink, fill the glass with water and don’t drink another one until you’ve finished the water.
• Don’t get involved in ‘rounds’. You often end up drinking just because it’s been bought for you, even though you already feel you’ve had enough.
• Don’t drink alcohol when you are thirsty. Make your first drink a large soft one, otherwise you will gulp it down too quickly.
• Don’t drink on an empty stomach — either drink with food or eat before you go out.
• http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-3/

Find out more about what is causing your knee pain

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Apostherapy are currently running free knee pain seminars in London to help people find out about the causes of their knee pain and how to cope with it. So what’s behind the problem, and what can you do about it?  

Osteoarthritis is the most common culprit

Osteoarthritis is a common problem in the older population and refers to wear and tear of the joints, with cartilage, that covers the end of the bones, becoming thin and rough. It is a leading cause of pain, and limitations to daily functioning. Over half of people over the age of 65 and more than 80% of people over the age of 70 suffer from the disease. Before the age of 55 more men than women have osteoarthritis, once past age 55, osteoarthritis occurs more frequently in women. Aside from age, having a previous trauma or injury to the knee can increase your risk of Osteoarthritis (OA). In fact, only 30% of those who show signs of OA on an x-ray have any pain in the joint, so getting yourself checked for signs of wear and tear before you start to suffer pain could help you to make lifestyle changes now in order to slow the progression of OA and the possible onset of knee pain.

Biomechanics play a key role in the development of Osteoarthritis

New evidence has indicated that biomechanics plays a key role in osteoarthritis, which has previously been thought of only as a problem with the cartilage. It has been show that breakdown of cartilage places stress on the knee joint, leading to muscular imbalances as the joint rotates or bends, therefore accelerating the rate of degeneration.

A good attitude can decrease the severity of OA symptoms

There is evidence to suggest that the severity of Osteoarthritis can be increased with higher levels of depression and anxiety in patients and can even increase the rate of degeneration of the joint. Having a positive attitude towards the management of your condition has been shown to have a positive effect on symptoms such as pain in the joint.

Reducing your weight by just 5% can cause a threefold improvement in symptoms

The more you weigh, the greater the load that passes through your knee joint, which carries your body weight around day-to-day. One study found that a 5% reduction in weight over an 18 month period resulted in an 18% improvement in function and when coupled with dietary changes, the functional improvement rose to 24% which lead to significantly improved mobility. So, by losing just 5% of your weight you can have more than triple the effect on your ability to function and decrease the levels of chronic knee pain experienced.

Many conditions, aside from Osteoarthritis, could be causing your knee pain

Whilst Osteoarthritis is the most common cause of knee pain, there are many other issues that could be causing problems in the joint. Here are a few examples of what these are:

• Bursitis – This occurs when fluid filled sacs called bursae around the knee become inflamed. For example, the pes anserine bursa can become inflamed by excessive pressure from the tendons of other muscles nearby. These become strained as the body attempts to protect the injured knee. Reacting to the pain of bursitis, the body intensifies muscular activity, increasing the pressure on the bursa and thereby creating a vicious cycle.
• Patellofemoral pain syndrome – This is the most common cause of chronic anterior knee pain in young adults. These patients often complain of a feeling of instability due to muscle weakness or sudden pain.
• Iliotibial band syndrome – This is another cause of anterior knee pain and is almost exclusively seen in runners. The iliotibial band is the fibrous tract that runs along the outer leg from the hip to the knee and is attached to the thigh bone on the outside of the knee. Commonly patients suffering from illiotibial band syndrome complain of aching or burning pain.
• Structural deformity – Often seen in younger patients with knee pain, the most common examples are Osteochondritis Dissecans (OCD), Osgood-Schlatter Disease, Plica Syndrome. OCD is caused by gradual separation of part of the cartilage from the bone. Typically athletes will complain of a gradual onset of pain, with swelling and locking of the knee that increases when bending. Osgood-Schlatter Disease is caused by repetitive stress at the insertion of the patellar tendon into the lower leg. In children with immature growth plates this causes minor fractures, severe pain and inflammation. Plica Syndrome is caused by excessive thickening of the lining of the knee joint causing pain, popping and/or locking of the joint.

Knee pain is a common problem, but there is a one-size-fits-all diagnosis. The knee is a complex joint affected by many types of injuries, conditions and diseases. The main aim of treatment is the prevention of pain and then to improve the function of the joint. Sometimes this will be through medications or surgery, but there are also some proven, non-surgical options to help reduce or even entirely cure knee pain. If you are suffering with chronic knee pain, don’t just put up with it. Seeking proper assessment, understanding the cause of your pain and then looking into the full range of treatment options could put an end to your suffering, helping you become pain free and mobile for many years to come.

http://www.silversurfers.com/health/health-features/find-out-more-about-what-is-causing-your-knee-pain/

Date tart with cardamom and orange flower water

High G.I. dessert

This tart is sweet, decadent, exotic and an absolute treat. High in glucose to reach your tired muscles quickly, it is great for recovery. The dates are also high carbohydrate and rich in iron, potassium and other minerals which need to be replenished after a big sweaty run.

Method

1. Turn the oven on to 180˚C.

2. Prepare the pastry — mix the egg and the sugar together and the slowly incorporate the flour. Mix in the butter with your fingertips. Or pop it all into a food processor and let it do the work for you. Wrap the pastry up into a ball and put it in the fridge for an hour.

3. Cut the pastry into thin slices and arrange on and up the sides of your tart dish, pushing each piece together gently so that it forms a nice flat surface — this gives you a nice thin pastry case and it is easier than rolling it over with a rolling pin. Prick lightly all over the base of the pastry with a fork and if you can, put it in the fridge for ½ an hour or so to settle.

4. Cover the case with greaseproof paper and line with baking beans. Bake blind in the oven for 10 minutes.

5. Prepare the filling — melt the butter with the syrup and coconut cream. Stir it until the mixture bubbles and simmer for about 5 minutes.

6. Add the dates and mix them round in the syrup to make sure they are well coated. Remove the dates with a slotted spoon and arrange them on the pastry base.

7. Add the rum, cardamom and orange flower water to the syrup.

8. Pour the syrup onto the pastry — you might not need all of it as you want to be able to see the dates. Save some of the syrup for later.

9. Cook in the oven for 10 to 15 minutes, until bubbling all over.

10. When the tart is slightly cooled, brush with the syrup you saved.

11. Leave to cool and set.

12. You could serve this with a dollop of whipped cream or crème fraiche, flavored with a pinch of ground cardamom.

Ingredients

For the pastry:

• 250g plain flour, sieved
• 1 egg
• 125g unsalted butter, softened
• 125g caster sugar

For the filling:

• 125g unsalted butter
• 250ml golden syrup
• 250ml coconut cream
• 30 dates, sliced lengthways
• 1 tbs dark rum
• 1 tbs orange flower water
• ½ tsp cardamom powder

Vital Statistics

Serves: Makes a 25cm flan dish or 6 individual flan dishes
Preparation: Pastry — 10 minutes
Cooking: Baking pastry — 10 minutes; baking tart in oven — 15 minutes
Difficulty: Easy
Good for: High G.I. dessert. Fantastic for refuelling after an intensive exercise session of over 1 hour, but equally good as a stylish dessert at a dinner party

Calories (kcal): 606
Protein (g): 6
Carbs (g): 64.8
Fat (g): 36
Fiber (g): 1

http://www.realbuzz.com/articles/date-tart-with-cardamom-and-orange-flower-water/

Strength exercises

Strength exercises like these can be done at home to help improve your health and mobility.

• wear loose, comfortable clothing and keep some water handy
• if you're not very active, you may want to get the all-clear from a GP before starting

Don't worry if you've not done much for a while, these strength exercises are gentle and easy to follow.

For these chair-based exercises, choose a chair that is stable, solid and without wheels.

You should be able to sit with your feet flat on the floor and knees bent at right angles. Avoid chairs with arms, as this will restrict your movement.

Build up slowly and aim to gradually increase the repetitions of each exercise over time.

Try to do these exercises at least twice a week and combine them with the other routines in this series to help improve strength, balance and co-ordination.

hEALTH

Sit-to-stand

This exercise is good for improving leg strength.

A. Sit on the edge of the chair, feet hip-width apart. Lean slightly forwards.

B. Stand up slowly using your legs, not arms. Keep looking forward and don't look down.

C. Stand upright before slowly sitting down, bottom-first.

Aim for five repetitions – the slower the better.

Mini-squats

A. Rest your hands on the back of the chair for stability and stand with your feet hip-width apart.

B. Slowly bend your knees as far as is comfortable, keeping them facing forwards. Aim to get them over your big toe. Keep your back straight at all times.

C. Gently come up to standing, squeezing your buttocks as you do so.

Repeat five times.

Calf raises

A. Rest your hands on the back of a chair for stability.

B. Lift both heels off the floor as far as is comfortable. The movement should be slow and controlled. Repeat five times.

To make this more difficult, perform the exercise without support.

Sideways leg lift

A. Rest your hands on the back of a chair for stability.

B. Raise your left leg to the side as far as is comfortable, keeping your back and hips straight. Avoid tilting to the right.

C. Return to the starting position. Now raise your right leg to the side as far as possible.

Raise and lower each leg five times.

Leg extension

A. Rest your hands on the back of a chair for stability.

B. Standing upright, raise your left leg backwards, keeping it straight. Avoid arching your back as you take your leg back. You should feel the effort in the back of your thigh and bottom.

C. Repeat with the other leg.

Hold the lift for up to five seconds and repeat five times with each leg.

Wall press-up

A. Stand arm's length from the wall. Place your hands flat against the wall at chest level with your fingers pointing upwards.

B. With your back straight, slowly bend your arms keeping your elbows by your side. Aim to close the gap between you and the wall as much as you can.

C. Slowly return to the start.

Attempt three sets of five to 10 repetitions.

Bicep curls

A. Hold a pair of light weights (filled water bottles will do) and stand with your feet hip-width apart.

B. Keeping your arms by your side, slowly bend them until the weight in your hand reaches your shoulder.

C. Slowly lower again.

This can also be carried out while sitting. Attempt three sets of five curls with each arm.

http://www.nhs.uk/Livewell/fitness/Pages/strength-exercises-for-older-people.aspx

You Need Not Take Big Steps For Being Fit

Who does not want to lead a fit and healthy life? But not many may be willing to take big steps like doing strenuous exercises, etc. for maintaining their fitness. If you also belong to this group, you can make a few small changes to your lifestyle and routine and can derive immense health benefits.

Unnecessary Calories

Fitness experts point out that when we experience a feeling of hunger, it may not really be hunger but it may be thirst. According to them, thirst can give the feeling of hunger. So, we should drink water first and see if the feeling of hunger subsides. Only if the feeling does not subside, we should eat our food. If you commit the mistake of eating when you have to really drink water, you will be adding unnecessary calories.

Reduce your intake of beverages.

Beverages surreptitiously add to the calories you consume. Further, beverages like coffee and tea are diuretic also and they may dehydrate your system. You can argue that this dehydration is mild but even this may sap your energy and you may soon become tired. Instead of beverages, you must ensure to drink plenty of water that will improve your health phenomenally by keeping you hydrated always.

Occasional Fasting Helps

It is true that starving on a regular basis is dangerous. But it may not harm if you skip your meal once in a while. Researches also reveal that such occasional skipping of meals bestow some good health benefits to the human body.

Make Sure To Consume Antioxidants

Antioxidants help us a lot by countering the ill-effects of free radicals. Thanks to the increase in the pollution levels, free radicals are everywhere and when they enter our body, it may lead to several ailments. But if you ensure to add foods that contain a good amount of antioxidants, you need not have any fear about free radicals. Some of the foods that contain antioxidants are leafy vegetables, fresh and colorful fruits, some types of meats, fish, poultry, etc.

Never Forgo Your Sleep

You can achieve big health gains if you have a good sleep during nights. It is a proven fact that it is only during sleep that your body carries out the repairing tasks and remedies even the damages caused due to strenuous workouts or stress. Sleeping for 7 to 8 hours a day is very vital for keeping good health. Those who forgo sleep regularly may lose their emotional balance also.

Be Mindful of What You Eat

In addition to avoiding eating like a glutton, you must watch what you eat also. If you eat slowly, chances of over-eating come down. Likewise, distractions like TV viewing, etc. may result in over-eating. You must consciously choose nutritious foods in order to maintain good health.

Occasional Sprinting

Fitness experts advise that every one of us should sprint occasionally. Even sprinting twice a week may bestow excellent cardiovascular benefits. You need not run long distances. Short sprinting is enough to give a boost to your fitness levels.

Shun desserts

Instead of desserts, you can opt for fresh fruits that are healthier. The calories desserts contain are 'empty calories'. By avoiding them, you are preventing energy fluxes. This step may not only increase your energy but will help you in reducing your waistline.

Walk, Walk and Walk

Never be afraid of walking. The more you walk, the more healthy you will be. In fact, walking is the easiest of exercises and can bestow enormous health benefits on a long-term basis. Whenever you go for a walk, make it a point to walk some extra steps. You will see its benefits in the long run.



http://ezinearticles.com/?You-Need-Not-Take-Big-Steps-For-Being-Fit&id=8769146