www.fitnessvideopodcasts.com!!!!
Friday, 1 February 2008
Tuesday, 22 January 2008
Foods to give you 24hour Arthritis relief!
The idea that food can cause or relieve arthritis isn't new. More than 200 years ago, English doctors prescribed cod-liver oil to treat gout and rheumatism. Although the debate is still raging and all the evidence isn't in yet more and more doctors are convinced diet has a role to play in relieving the symptoms of arthritis.
Foods for arthritis relief
Which fruits, vegetables, meat, or fish should you eat? There are no absolute rules, but the results of studies and case histories suggest that these foods may be helpful:
· Anchovies: Three-and-a-half ounces of anchovies contain almost a gram and a half of omega-3 fatty acids. The omega-3 fatty acids help regulate the prostaglandins, which play a role in inflammation and, hence, pain. However, anchovies are extremely high in sodium, so if sodium-sensitivity or water retention is a problem for you, choose a different kind of fish.
· Apples: Not only can an apple a day keep the doctor away, but it may also help to hold your arthritis at bay. Apples contain boron, a mineral that appears to reduce the risk of developing osteoarthritis. Moreover, when boron was given to people who already have the disease, it helped relieve pain.
· Cantaloupe: This sweet fruit contains large amounts of vitamin C and beta-carotene, the plant form of vitamin A. These two powerful vitamins help to control the oxidative and free-radical damage that may contribute to arthritis.
· Chile peppers: Chilies contain capsaicin, which gives the peppers their heat. These vegetables also help block pain by encouraging certain nerve cells to run through their supply of substance P, which they normally use to help transmit pain signals.
· Curry: A combination of spices that often includes turmeric, garlic, cumin, cinnamon, and so on, curry contains powerful antioxidants that may help relieve inflammation and reduce pain.
· Fish: The omega-3 fatty acids in Norwegian sardines, Atlantic mackerel, sablefish, rainbow trout, striped bass, and other fish may help reduce inflammation and pain.
· Garlic: An ancient treatment for tuberculosis, lung problems, and other diseases, garlic also appears to relieve some forms of arthritis pain. Although you may not be popular with your closest friends garlic is definitely worth a try!
Fighting inflammation the omega way
Fat is considered a boogey-man. This substance causes heart disease, and it contributes to obesity, cancer, and a host of other ills. You're told to cut the fat off your meat and out of your diet. However, certain kinds of fat, specifically the omega-3 and one type of omega-6 fatty acids, can be aids against arthritis. Omega-3’s are seen as the new ‘wonder drug’ and we will be talking about it in the near future!
When the above is combined with a good fitness regime (visit www.fitnessvideopodcasts.com for yours!) major benefits may be felt.
Foods for arthritis relief
Which fruits, vegetables, meat, or fish should you eat? There are no absolute rules, but the results of studies and case histories suggest that these foods may be helpful:
· Anchovies: Three-and-a-half ounces of anchovies contain almost a gram and a half of omega-3 fatty acids. The omega-3 fatty acids help regulate the prostaglandins, which play a role in inflammation and, hence, pain. However, anchovies are extremely high in sodium, so if sodium-sensitivity or water retention is a problem for you, choose a different kind of fish.
· Apples: Not only can an apple a day keep the doctor away, but it may also help to hold your arthritis at bay. Apples contain boron, a mineral that appears to reduce the risk of developing osteoarthritis. Moreover, when boron was given to people who already have the disease, it helped relieve pain.
· Cantaloupe: This sweet fruit contains large amounts of vitamin C and beta-carotene, the plant form of vitamin A. These two powerful vitamins help to control the oxidative and free-radical damage that may contribute to arthritis.
· Chile peppers: Chilies contain capsaicin, which gives the peppers their heat. These vegetables also help block pain by encouraging certain nerve cells to run through their supply of substance P, which they normally use to help transmit pain signals.
· Curry: A combination of spices that often includes turmeric, garlic, cumin, cinnamon, and so on, curry contains powerful antioxidants that may help relieve inflammation and reduce pain.
· Fish: The omega-3 fatty acids in Norwegian sardines, Atlantic mackerel, sablefish, rainbow trout, striped bass, and other fish may help reduce inflammation and pain.
· Garlic: An ancient treatment for tuberculosis, lung problems, and other diseases, garlic also appears to relieve some forms of arthritis pain. Although you may not be popular with your closest friends garlic is definitely worth a try!
Fighting inflammation the omega way
Fat is considered a boogey-man. This substance causes heart disease, and it contributes to obesity, cancer, and a host of other ills. You're told to cut the fat off your meat and out of your diet. However, certain kinds of fat, specifically the omega-3 and one type of omega-6 fatty acids, can be aids against arthritis. Omega-3’s are seen as the new ‘wonder drug’ and we will be talking about it in the near future!
When the above is combined with a good fitness regime (visit www.fitnessvideopodcasts.com for yours!) major benefits may be felt.
Monday, 14 January 2008
A New Start!
Getting motivated is difficult when you're going through a fitness downtime, like most people have after Xmas. Here are some ideas to help you keep on moving if you've found that you've started slowing down.
A new outfit never hurts
It's strange but true. Buying a new pair of trainers, a new fitness bra, running pants, or thong leotard (if they're still your thing) can suddenly make you yearn for the gym. The prospect of looking good in a new get-up is a good motivator. If you're not the fashionable type, the principle still applies when it comes to fitness equipment.
Train with someone
For those of you who are tired of going to the park or gym alone, get yourself a training partner. A partner doubles your fun! More importantly, accountability makes it much harder to quit: You're responsible for your partner and he or she is responsible for you. Even if you don't feel like working out at the last minute, you're obligated to meet your partner because he/she is waiting for you.
No excuses on bad days
You know what? Sometimes you have to get tough with yourself; crack the whip, just get out there, and do it. Exercise needs to become a habit, a normal part of your everyday life. If exercise is to create a lasting effect on your body, it must be continued, to some extent, forever. Just do something, anything, for five minutes. Remember the exercise goals you made when you first started your program? Remember the smaller, subgoals you made in order to keep the expectation realistic? Well, downsize: Instead of a super-long session, halve it. But even if you don't, something is better than nothing, and the next workout can now be five minutes shorter.
Record your progress
If you haven't been recording your exercise sessions, it's time to start. Keeping a journal will give you a sort of gold star mentality to help you keep on track. Make your plan feel exciting — you might even want to evaluate your aims and progress with a new goal. But write it down: Seeing the proof of success helps motivation along.
Entertain yourself
Whistling while you work can make the most gruesome of workouts a little more enjoyable, as can any sort of distraction. So use an Ipod when you exercise.
Give it five minutes
You may not feel like doing your usual hour-long workout on some days. Then don't. Cut the workout to 30 minutes, but really push yourself during that time. Or even give it five. If you can just convince yourself to do a little bit of something, you'll often find that you complete a whole workout anyway. Numerous studies show that high-intensity exercise programs have a higher drop-out rate.
Keep it low, go slow
Stop looking for a miracle. One study showed that those who stuck with their exercise program saw it as a lifestyle change rather than a temporary pastime. The ones who stuck to it planned on working out about three times each week. The dropouts only expected to work out once a week. If you are a beginner or work out at an easy fitness level, realize that a low-intensity exercise takes longer to give results. But rather than get disappointed along the way, be patient. Results will come if you stick to it.
Get high
Exercise releases pleasure hormones. You'll feel good even on minimal amounts of any types of physical activity, from yoga and deep breathing to running and football, and any vigorous exercise can leave you feeling happy and exhilarated after even a short time. But to experience what is known as an aerobic high, where the brain is awash in feel-good endorphins, studies indicate that you must do intense exercise for an extended period of time. If you've reached this point, you could suddenly feel as if you're running on air and exerting no effort at all. If you're fit enough to do so, push yourself to reach this high.
Take a break
If you're really burned out, take time off to vegetate and rejuvenate. Chances are you need this relaxation time. The amount of sleep you have had, your mood, diet, and any stress you're under can affect your energy levels. If you're not getting enough nutrients or enough calories, your body may not function efficiently and you'll feel tired and listless. Eat plenty of fruit, vegetables, and other carbohydrates to fuel your energy levels.
When you are ready to take exercise by storm once again, you'll be refreshed and ready to go. It's fine to miss a few days in your schedule every now and then. It won't harm your long-term goal as long as your overall participation is consistent.
A new outfit never hurts
It's strange but true. Buying a new pair of trainers, a new fitness bra, running pants, or thong leotard (if they're still your thing) can suddenly make you yearn for the gym. The prospect of looking good in a new get-up is a good motivator. If you're not the fashionable type, the principle still applies when it comes to fitness equipment.
Train with someone
For those of you who are tired of going to the park or gym alone, get yourself a training partner. A partner doubles your fun! More importantly, accountability makes it much harder to quit: You're responsible for your partner and he or she is responsible for you. Even if you don't feel like working out at the last minute, you're obligated to meet your partner because he/she is waiting for you.
No excuses on bad days
You know what? Sometimes you have to get tough with yourself; crack the whip, just get out there, and do it. Exercise needs to become a habit, a normal part of your everyday life. If exercise is to create a lasting effect on your body, it must be continued, to some extent, forever. Just do something, anything, for five minutes. Remember the exercise goals you made when you first started your program? Remember the smaller, subgoals you made in order to keep the expectation realistic? Well, downsize: Instead of a super-long session, halve it. But even if you don't, something is better than nothing, and the next workout can now be five minutes shorter.
Record your progress
If you haven't been recording your exercise sessions, it's time to start. Keeping a journal will give you a sort of gold star mentality to help you keep on track. Make your plan feel exciting — you might even want to evaluate your aims and progress with a new goal. But write it down: Seeing the proof of success helps motivation along.
Entertain yourself
Whistling while you work can make the most gruesome of workouts a little more enjoyable, as can any sort of distraction. So use an Ipod when you exercise.
Give it five minutes
You may not feel like doing your usual hour-long workout on some days. Then don't. Cut the workout to 30 minutes, but really push yourself during that time. Or even give it five. If you can just convince yourself to do a little bit of something, you'll often find that you complete a whole workout anyway. Numerous studies show that high-intensity exercise programs have a higher drop-out rate.
Keep it low, go slow
Stop looking for a miracle. One study showed that those who stuck with their exercise program saw it as a lifestyle change rather than a temporary pastime. The ones who stuck to it planned on working out about three times each week. The dropouts only expected to work out once a week. If you are a beginner or work out at an easy fitness level, realize that a low-intensity exercise takes longer to give results. But rather than get disappointed along the way, be patient. Results will come if you stick to it.
Get high
Exercise releases pleasure hormones. You'll feel good even on minimal amounts of any types of physical activity, from yoga and deep breathing to running and football, and any vigorous exercise can leave you feeling happy and exhilarated after even a short time. But to experience what is known as an aerobic high, where the brain is awash in feel-good endorphins, studies indicate that you must do intense exercise for an extended period of time. If you've reached this point, you could suddenly feel as if you're running on air and exerting no effort at all. If you're fit enough to do so, push yourself to reach this high.
Take a break
If you're really burned out, take time off to vegetate and rejuvenate. Chances are you need this relaxation time. The amount of sleep you have had, your mood, diet, and any stress you're under can affect your energy levels. If you're not getting enough nutrients or enough calories, your body may not function efficiently and you'll feel tired and listless. Eat plenty of fruit, vegetables, and other carbohydrates to fuel your energy levels.
When you are ready to take exercise by storm once again, you'll be refreshed and ready to go. It's fine to miss a few days in your schedule every now and then. It won't harm your long-term goal as long as your overall participation is consistent.
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