Should We Avoid Eating Fruit?

Should We Avoid Fruit?

I am going to begin this blog entry by answering the question immediately – no we should not avoid fruit. We should definitely not be avoiding fruit in our diet and the rest of this blog entry will explain further.

The Myth

It is not uncommon to hear people suggesting that we attempt to keep fruit from our diet. There seems to be a variety of reasons behind this but what it all boils down to essentially is the amount of (natural) sugar in fruits and the belief that sugar is bad for you and therefore fruit should be avoided. So that is basically the belief.

Why We Should Not Avoid Fruits

Fruit contains a natural form of sugar called fructose. This is not the same as the added sugar that we find in sugary drinks, cakes and biscuits (or cookies for Americans). Now, it is true that there is a fairly high amount of sugar (fructose) in fruits but when we compare with chocolate bars we can really see why we should stick to eating fruits. Fruit contains far less calories than a chocolate bar, but also contains a lot of vitamins, minerals and other good stuff that is lacking from a chocolate bar. Coupled with the fact that chocolate bars contain far more calories, we can see why fruits should remain in our diet.

It is certainly true that we should not ONLY eat fruits but they should remain a major part of our diet. They contain too much good to be avoided.

Free Radicals Versus Anti-Oxidants

Free Radicals

What are free radicals?

Free radicals are molecules and atoms that have an unpaired electron in an outer shell. Free radicals are responsible for our aging as well as some tissue damage and potentially some diseases. It appears true that some damage caused by free radicals cannot be avoided; some damage can be protected against. The main danger of free radicals appears to be when they react with important cellular components such as DNA.

How do we deal with them?

Essentially the way to deal with free radicals is by consuming anti-oxidants. Anti-oxidants can safely interact with free radicals and stop them from causing negative reactions and damage within the body. Vitamins A, C and E as well as Beta-carotene are thought to be the most important with regards to neutralising free radicals.

As the body does not produce anti-oxidants, they must come from the diet. Foods that tend to be high in anti-oxidants are mainly fruits and vegetables, and it is particularly the vitamins in these fruits and vegetables that are the key.

We Need Vitamin C

Vitamin C

For humans, vitamin C is an essential nutrient, meaning that it is required for the body to perform correctly, but we cannot produce it ourselves, we must consume it. We need it; now let’s have a look into what it does for us.

Why we need Vitamin C

If we have vitamin C deficiency there are many problems that may arise. Major deficiency in vitamin C can lead to scurvy. This is characterised by haemorrhages, abnormal bone and dentine formation, loose teeth and poor immunity.

Benefits of Vitamin C

The benefits of vitamin C are wide ranging. Firstly, it is a very useful and highly effective antioxidant, which can help the body fight against free radicals. It is essential for in healing wounds, and helps in the recovery from burns. It is also suggested that vitamin C can help with our immune system.

Sources of Vitamin C

Luckily for us there are a wide range of sources in order to get vitamin C into our body so we can live healthy. Most fruits contain good amounts of vitamin C, as well as a lot of vegetables.

The Danger of Obesity

Obesity

A few years ago I was overweight, well technically I was obese. I was actually still fairly fit, but I did not look good. I remember I wanted to lose weight to look better and be fitter. However, I never really thought about my actual health when looking to get in shape. I truly believe that this is a common thought process of many people who are overweight and obese and that many people do not think of what this is doing to their health.

Obesity stats and facts

According to British government reports, obesity levels are a major concern in this country. Studies show that almost one in four adults, and over one in ten children (ages 2-10) are obese. Forecasts from 2007 suggest that if no action is taken at government level, by 2050 60% of men, 50% of women and 25% of children would be obese.

Statistics also suggest that obesity and overweight levels increase by age, so it is important that we are aware of this as we grow older and ensure that we do not get caught in the same trap as many before.

The Dangers of Being Overweight and Obese

There are a number of dangers that are directly associated with being obese and overweight, and our health can be extremely affected if we are not at a healthy weight.

According to studies, a moderate amount of excess fat (which is considered to be between 10 and 20 pounds for an average person) increases the risk of death.

People who are obese have an increased risk of premature death from ALL causes, compared to those who are at a healthy weight. This is due to the body being weaker and less able to defend against what the world can throw at us.

Obesity is also linked to an increased risk of cardio-vascular diseases such as high cholesterol and strokes.

Being overweight and obese MAY increase the risk of many forms of cancer. Strong evidence shows a link with obesity and colon cancer, endometrial cancer and breast cancer. Science has not shown HOW obesity increases risks of cancer but it has shown strong evidence that losing weight can help to prevent many cancers.

Being overweight increases the chances of developing type 2 diabetes. Almost 90% (according to Everyday Health) of type diabetics are overweight. Losing weight can, therefore, help to manage and prevent type 2 diabetes.

Psychological issues can also be developed if we are overweight or obese. This may include self esteem issues, confidence problems and even depression. Being obese can also lead to bullying and discrimination, which can also help to have an effect on us in a psychological manner.

So, while I would suggest that often people look to other reasons for wanting to lose weight, there are so many health issues that need to be addressed also. Not only will losing weight help us to look and feel better, we will be saving our body from so much more in terms of health risks. We really must sort our diets out and start exercising to get in great shape for our health as much as anything else.

The Importance of Vitamin D

Vitamin D

Vitamin D is fat soluble vitamin that we need. There are five types of vitamin D that have been identified and vitamins D2 and D3 appear to be the most important to us as humans. Most people do not need to take vitamin D supplements as long as they have a reasonable amount of exposure to the sun. As the vitamin can be synthesised by the human body, it is often argued that it should not be considered a vitamin.

The Health Benefits

Vitamin D is an essential vitamin for the human body and there are many health benefits associated with it.

A major reason as to why we need vitamin D is due to the fact that without sufficient levels we are unable to process calcium properly. This is important for healthy bones.

There are reports that suggest that the threat of colon cancer can be reduced with the right amount of vitamin D being taken in. Reports show that vitamin D can help protect against other cancers too, such as prostate and breast cancers.

There are a number of other reasons as to why vitamin D is so important to us. Type 2 diabetes, high blood pressure, glucose intolerance and multiple sclerosis are all conditions that have been found to be helped through having healthy levels of vitamin D in our body.

The Risk of Too Much Vitamin D

As with most things in life, moderation is the key. There is the risk that we can have too much vitamin D and this can cause various problems. The feeling of nausea, vomiting, weight loss and a weak feeling are all potential signs of too much vitamin D and there are more serious symptoms too. Kidney stones, mental confusion and an irregular heartbeat are all serious signs of too much vitamin D.

A Natural Source

There are a number of sources of vitamin D, but there is one natural source that can be utilised easily for us all to get free vitamin D. The Sun provides us with vitamin D so it is important that we get ourselves out there in the sunlight.

Other Sources of Vitamin D

When not getting our vitamin D from the sun, the best way to get it is from the diet. In reality should only really use vitamin D supplements if our doctor, or another medical professional, advises us to do so. Foods such as milk and yoghurt are good sources of vitamin D.

Benefits of Broccoli – A True Superfood

Broccoli

I was considering writing my own list of my preferred ‘superfoods’, however I decided that I would (today) single out broccoli. Broccoli is one of the greatest foods out there and is something I would recommend EVERYONE eat!

A Little About Broccoli

Broccoli is a nutrient-rich vegetable and the great thing about it is that it is widely available all year round. Although broccoli is one of the least popular vegetables to the taste buds (not in my mouth though) they are very versatile and so there is no real excuse to not have them in our diet as we can put them in almost anything! Broccoli originates from Italy.

The Health Benefits of Broccoli

There are numerous benefits to including broccoli in our diet. One of the main gains from eating broccoli is the high amounts of vitamin C that it provides. We need vitamin C for numerous reasons such as helping with iron absorption and ease the symptoms of the common cold amongst other things.

Broccoli contains a lot of potassium and this can really help us to maintain a healthy nervous system and help the brain function. Along with the potassium, magnesium and calcium is also present in broccoli, which helps to regulate our blood pressure.

A lot of evidence supports the theory of broccoli helping to fight cancer in our bodies. Glucoraphanin is found in broccoli, which gets processed by the body into an anti-cancer compound sulforaphane. Indole-3-carbinol is also found in broccoli and this helps fight the growth of breast, cervical and prostate cancer.

In truth, the health benefits of broccoli go on and on. Digestion, blood sugar, heart disease and vision are all things that can be helped through eating broccoli.

How to cook

There are many ways of cooking broccoli but to retain the most nutrients the best way is to steam the broccoli for 3-4 minutes.

Other Varieties

There are other varieties of broccoli that can be found. Sprouting broccoli and purple cauliflower are other types of broccoli. Sprouting broccoli has a larger number of heads than the typical broccoli that we eat. Purple cauliflower is type of broccoli that is commonly sold in Europe.

Benefits of Exercise – Beyond Fitness: Part 2

We all know that to be fit, lose weight and/or build muscle we need to exercise. However, there are many other benefits to regular exercise. Today’s blog is the second part of the Benefits of Exercise – Beyond Fitness.

Empowerment

It is true that we can feel more empowered through regular exercise. The most important aspect of this, in my mind, is that we gain control of our own lives. Exercise can certainly give us a sense of accomplishment and this can help us to attack other obstacles in our lives.

Self esteem

Although self esteem could fit in with ‘Emotional Benefits’ (see here), I decided that it probably deserved a section of its own as I see at as such an important part of exercise. Through improved physique and posture from exercise we can develop a greater self image and our esteem can improve. An improved esteem can lead to an improved life in so many areas, including work, love life and family.

Slows aging process - Can exercise slow the aging process?

A lot of research suggests that regular exercise can help to slow the aging process, and who wouldn’t want that?! It is suggested that the level of insulin in the blood is reduced through exercise and these hormones impact the aging process. It is also thought that there are anti-aging hormones that are increased through exercise. A study published in the journal, Circulation, suggests that regular, strenuous, long term exercise may in fact impact on our chromosomes and help with anti-aging in this form too.

Look good

Although we exercise for our health, one of the main reasons we exercise is to look good, let’s be honest. Through exercising we get in the shape we want to be in and end up looking how we want. This is turn can lead to many other positive effects such as the improved self esteem mentioned earlier.

So that wraps up the second part of Benefits of Exercise – Beyond Fitness. It is fair to say that there are probably even more benefits to exercise out there, but these are some of the most important ones in my mind.

Protein

Protein

I have previously posted blog entries regarding carbohydrates, fats and dietary fibres. This entry looks to discuss protein.

What is Protein?

Proteins, as a nutrient, are chains of Amino acids that contain around 4 calories per gram. Amino acids can be divided into either essential amino acids or non-essential amino acids.

In nutrition, protein is broken down in the stomach in order to provide amino acids to the body, including essential amino acids that cannot be created by the body itself. Our body does not store protein so it is important that we eat it on a daily basis for a number of reasons.

Protein is needed by us humans in order to grow and maintain our condition. Experts advise consuming between 0.8 grams and 1.1 grams of protein per pound of your body weight, per day.

Benefits of Protein for Weight Loss

Protein is an essential thing for the body in general, but it can also be extremely important to people wanting to lose weight or fat.

An important factor of protein is that it takes longer to digest and leave your stomach. This leaves us feeling fuller for longer, and this means that we are less likely to unnecessarily snack between meals, therefore we eat fewer calories. 

Protein also burns more calories through digestion, and general use, and so this can aid in any weight loss we are attempting.

It is important to note here that this blog IS NOT promoting an Atkins/high protein diet, or anything similar. I do not agree with these types of diets and am merely showing how through eating the right way protein can help lose weight.

Benefits of Protein for Muscle Growth

When weight training, our bodies need protein to develop and maintain muscle. Protein is used to repair the tiny tears that are made when we exercise. The protein also helps to increase the muscle mass. Because amino acids can be burned by the body during exercise it is essential that we refuel our muscles with protein, as well as carbohydrates.

Research appears to suggest that it is important to have protein shortly before and shortly after weight/resistance training to fuel our muscles and allow them to repair and grow.

Other Benefits of Protein

Protein, as well as the benefits previously mentioned, has a number of other benefits too. These include, but are not limited to;

• Repairing injured/torn tissue
• Protein also helps build skin, hair, nails and cartilage
• Prevention of various conditions such as anaemia and hypotension
• Helps with circulation
• Heals injuries

Be careful with Protein

As with all food intakes there are things to be careful of. There is, of course, a risk of eating too much protein. This can lead to excess calories, and potential weight gain. Also, if we eat too much protein and not enough carbohydrates the body can form ketones and release them into the blood.

Conclusions

Protein is something that we need to intake everyday. It is so important for our everyday health, but can also help us with weight loss and muscle building. As with all food, it is important that we do not over eat it though.

Fat Is Not The Enemy

Today this blog looks to discuss fat(s). The idea of a low fat/no fat diet is often branded around for weight loss. The truth is that fat DOES NOT make us fat. The simple science is that is we eat more calories than we burn off they get stored by our body as fat. So it is (excess) calories that make us fat. If we eat too much, we put on weight/fat. It is also true that we need fat in our diet; most fat is good for us. However, it is true that gram for gram, fat contains more calories (9) than carbohydrates and protein (around 4). It is; therefore, fine to include fats within our daily calorie allowance.

There are four different types of fat out there; Trans fats, saturated fats, mono-unsaturated fats and poly-unsaturated fats.

Trans Fats

Ok, these are fats that we should definitely try to avoid as much as possible. These are man made fats. According to the National Academy of Sciences suggests that trans fats contain no known benefit to humans with regards to health. It is also suggested that trans fats lower the amount of good cholesterol in our bodies, which increases the risk of coronary heart disease. There are other suggestions as to the adverse affects of trans fats. There is a suggestion that the risk of type 2 diabetes increases with trans fat consumption. There is also investigation into theories suggesting that risk of cancer may be increased with eating trans fats. A study published in Archives of Neurology looks into the theory that the consumption of trans, and saturated, fats promote the development of Alzheimer disease.

Saturated Fats

Saturated fats are animal fats, and really do have a fairly bad press. Saturated fats are nowhere near as bad for us as trans fats, or as bad as they are sometimes made out to be. Saturated fats have been linked with diseases, such as cardio-vascular disease, for example. In reality, in moderation, and eaten with good fats, saturated fat is not a huge problem to our health.

Monounsaturated and Polyunsaturated

These are the best fats that are good for our bodies. Foods containing monounsaturated and polyunsaturated fats reduce low-density lipoprotein (LDL) cholesterol, which is great for us. It is also possible that these fats help to increase high-density lipoprotein (HDL) cholesterol. However, this is still in debate.

Ultimately it is all about moderation. Fats are certainly not our enemy, so looking at the fat content of food is not what we should be doing. We should, however, be aiming to cut out trans fats as much as possible, and we should be more focussed on the calorie intake of our food. Fats are an important part of our diet, but should not make up more than 30% of it.

Drinks and Calories

I regularly listen to the Jillian Michaels Podcasts and there is a regular guest doctor who appears on the show. We all know that fizzy drinks/sodas/pop, or whatever else you may call them, are not good. However, the doctor suggested that what we drink has had a major impact on weight gain, and suggested another major drink that can really hinder with regards to calorie intake. The drink(s) in question is fruit juice. I decided to investigate all of this further and so this blog will look into drinks and calories.

Fizzy drinks/sodas/pop

Firstly, fizzy drinks/sodas/pop. A medium coke at McDonalds (this is based on UK data) contains a massive 170 calories. For a drink this is quite remarkable to me. Too many of these drinks and the calories really begin to mount. It is really important, with regards to weight control, to not drink too many of these drinks.

Diet fizzy drinks

When choosing diet drinks the calorie intake and sugar intake is reduced significantly. However, other additions to the drink maybe even worse for us! So in terms of weight control these are good, but there are many issues with other things added to diet drinks.

Fruit Juice

It is pretty common knowledge that fruits contain plenty of sugar. However, this is not really a problem as fruits contain a lot of vitamins and minerals to make them worthwhile eating, plus the calories are not that high. Fruit juices, however, contain a large amount of calories. For example, 200ml of orange juice can have around 90 calories in it. The main issue, in my mind, with fruit juices is that we automatically expect them to be good for us and so have no worries when drinking them, however, the calories can easily add up through drinking them.

Overall fruit juice is the best of these types of drinks as they have far more nutritional value to them than the others but it is important to watch just how much we are drinking because of the relatively high calorie amounts.

The importance of a treat

 Treats (listened to a great playlist while writing this, find it here)

When focussing on a fitness regime and diet plan it is very easy to get yourself in a mode where you feel you must resist all ‘bad’ foods. This blog post, however, will encourage the occasional treat and explain why it is (or at least can be) quite importan to weight management. 

It is important to understand that a ‘cheat day’ is not being promoted here. A bingeing session can easily undo all the good work that has gone on before. The point of this blog is to encourage the occasional treat in order to keep our fitness aims on track.

First of all there is a simple psychological issue to deal with. The less we are allowed something, the more we want it. If we have it in our mind that we are not allowed to eat cake, we will want it even more. Having a treat now and again will help to stop this craving happening and therefore we can stick to our regime far easier, without so much temptation!

Another problem is just how easy it can be to punish ourselves is we do ‘slip up’. This can lead to things like comfort eating (a big problem that I know all too well) and overtraining (which I have discussed here). It is important to remember that if we do ‘slip up’ we can always rectify it. We can easily change the diet plan to fit in treats and we can always put in some extra exercise sessions. 

It is also possible that, through depriving ourselves completely, when we reach our fitness or weight loss goals, we simply go off our diet plan and then all the hard work is ruined.

To conclude then, as long as we still get the right energy and nutrients from our diet through fruits, vegetables, wholegrain, protein and the right fats there is still a place for a treat. It is important, however, to know that they are a treat and should not replace meals. Be aware of the extra calories and alter the diet to incorporate them. Small treats every once in a while will help us to control ourselves but depriving ourselves of all sweets will more likely lead to binge and over eating.

Do Not Underestimate the Power of Walking

Many people struggle with the idea of weight loss and are often defeated before they begin on their quest. It is often simple little changes that can make a big difference with regards to weight loss. People expect that they will need to be on a treadmill for an hour a day, every day to see real results. This is not quite the case! Walking at a regular pace for just half an hour can really help to burn stored fat and help that weight come off. Walking is great for improving our overall health and fitness as well as helping to tone our muscles and strengthen our hearts.

Walking at 3mph for 10 minutes will burn around 43 calories. This may not sound a lot, but it all adds up! Besides, this is just 10 minutes.

One of the great things about walking is that it is so easy to do. The effort required is not too great, and most people can do it. Walking can really boost your weight loss, even if you can only manage a small amount each day so there is no need for making excuses about not having the time to exercise – go for a 10 minute walk for a start.

Try to make walking part of jobs you would be doing anyway. For example, instead of driving to the shops, walk. We will be burning calories doing something we were going to do anyway. Or why not add an extra 5 minutes to walking the dog. If we walk the dog for 15 minutes, add extra time on to burn some extra calories.

Another great thing about walking is that it is free! Many people, understandably, avoid the gym due to high prices. With walking there is no cost and so money can be saved while getting in shape!

Walking is a great place to start with weight loss, as it is easy to do, can be incorporated into our normal daily routines and, best of all, it is free! Have a great weekend!

The Importance of a well balanced diet

When looking into fitness, health, muscle building and weight loss, diet is such a key thing to address. Essentially, a good diet is the key to a healthy body.

No one single food will provide all the nutrients that our body requires in order to function as it should so it is important to have a well balanced diet in order to get these nutrients. The body needs protein, fats, carbohydrates and fibre as well as vitamins and minerals.

For building muscle mass protein is key. However, carbs, fats and fibre should not be ignored. About 20 minutes after a weight lifting workout we should refuel our body and this should contain proteins and carbohydrates.

One of the most important pieces of advice with regards to weight loss is to not starve yourself. This will lead to more harm than good. The body begins to store fat and often weight can go on. You will not be living healthy by starvation.

A good diet can also help maintain everyday health and prevent long term disease and illness.

Eat right!