Download Evidence for health benefits of fibre

SQA Health Events – February 2011
“Switch on to Healthy Living”
Promoting healthy living for men, women and family
Dalkeith (Friday 18th February 2011)
Glasgow (Friday 25th February 2011)
Channel Two – Doing it
Practical Demonstrations of Exercise
Presentations on Healthy Eating, Stress Management, Exercise and Nutrition
“Switch on to Healthy Living”
4 topics, 15 minutes each topic
Presented by Tom Higgins from FitFitFit.co.uk
 Nutrition & Diet
 Easy to do Exercise
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Food agency tips
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Why Exercise? Why Now?
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Other tips
5 food groups
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Tips for busy/stressed people
Before You Start SOFITTAPORT
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Carbohydrates
Protein
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Tracking Your Progress
How much is enough?
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Fat
Water
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Do What You Like
Walk Your Way to a Normal Weight
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Glycaemic index
Fibre
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The End Goal
Top 10 excuses you don’t Exercise
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Salt, caffeine, alcohol, fluid
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Solutions to the Top 10 excuses you
don’t Exercise
 Stress Management &
Exercise
 Benefits & Types of Massage
available
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What is stress?
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Symptoms
Pain relief
Reduced anxiety & depression,
blood pressure, heart rate
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Coping strategies including exercise
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How does exercise help?
Stimulate the release of endorphins &
serotonin, increase the flow of lymph
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Prevents fibrosis or scar tissue
Improve sleep
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Increases range of motion in joints
Calms aggressive behaviours
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Helps your immunity by increasing white
blood cell counts
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Makes you feel great
1
Nutrition & Diet
The key to a healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by
consuming a variety of foods from each food group in the right proportions for good health.
The Food Standards Agency's eight tips for eating well are:
1. Base meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fat and sugar
5. Try to eat less salt - no more than 6g a day
6. Get active and try to be a healthy weight
7. Drink plenty of water
8. Don't skip breakfast
Other tips:
1 Drink water before & between meals / drink within 10 min of waking / don’t get thirsty
2 Eat within 30 minutes of waking / eat small & often / don’t get hungry
The five food groups on the eatwell plate are:
1
Fruit and vegetables
These should make up about 1/3 of your daily diet and can be eaten as part of every meal, as well as
being the first choice for a snack.
You should eat at least five portions of fruit and vegetables each day. Research suggests this can help
to protect against cancer, obesity and various chronic diseases such as heart disease. This is because
of the unique package of nutrients and plant compounds they contain.
2
Bread, rice, potatoes and pasta
This food group should also make up about 1/3 of your diet and contains the starchy carbohydrates
that are the body's main source of energy.
The final third of the eatwell plate is made up of three groups containing foods that need to be
consumed in smaller proportions than the other two principal categories. These food groups also
contain nutrients essential to our diet, so it's important not to leave them out altogether.
3
Milk and dairy foods
These should be eaten in moderation because of their high saturated fat content, but they're an
important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or
reduced-fat versions.
4
Meat, fish, eggs and beans
This food group includes both animal and plant sources of protein, which is a major functional and
structural component of all cells. Protein provides the body with between 10 - 15 % of its dietary
energy, & is needed for growth & repair.
5
Foods and drinks high in fat and/or sugar
This group makes up the smallest section on the eatwell plate and includes foods that should only be
eaten sparingly because, although they're an important energy source, they contain very few nutrients
and are often known as 'empty calories'.
Foods from this group are high in unhealthy components such as saturated fat, trans fatty acids, sugar
and salt - all of which are associated with an increased risk of developing certain diseases.
They should only be eaten as occasional treats, or to increase the palatability of other important foods
(such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).
Fruit & vegetables
Fruit and vegetables are low in energy and packed with vitamins, minerals, protective plant
compounds and fibre, so they're a great source of nutrients and vital for a healthy diet.
5 a day
Due to their nutritional and health benefits, it's recommended that fruit and vegetables form the basis
of your diet, with a minimum intake of five portions each day - about 1/3 of your daily food
consumption. Currently the UK averages two to three portions a day, so we're falling well short of the
benefits they can provide.
Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a
snack. Population studies have shown that people who eat a lot of fruit and vegetables may have a
lower risk of chronic disease, such as heart disease and some cancers. Health benefits can be gained
from fresh, tinned (in natural juice), frozen, cooked, juiced or dried versions.
How much is a portion?
 One piece of medium-sized fruit, such as an apple, peach, banana or orange
 One handful of grapes or two handfuls of cherries or berry fruits
 One tablespoon of dried fruit
 A glass (roughly 100ml) of fruit or vegetable juice
 3 tablespoons of fruit salad or stewed fruit
 A side salad
 A serving (roughly 80g) of vegetables, such as frozen or mushy peas, boiled carrots or broccoli
Do remember that some fruits contain many of their nutrients just under the skin, so eating them with
the skin on can provide greater nutritional benefits and the maximum amount of fibre compared with
just drinking the juice of the same fruit.
Why are they important?
Fruit and vegetables of differing colours contain diverse mixtures of phytonutrients (protective plant
compounds). These can act as powerful antioxidants, protecting the body from harmful free radicals
and helping to protect against certain chronic diseases such as cancer. Some fruit and vegetables are
labelled as 'superfoods' because they contain high concentrations of some phytonutrients, particularly
antioxidants, which appear to be beneficial to health.
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Blueberries - contain flavonoids that can improve circulation and help defend against infection
Broccoli - rich in the antioxidants vitamin C and beta-carotene, as well as folate, all of which can
protect against cardiovascular disease and cancer
Tomatoes - rich in lycopene, a powerful antioxidant that can protect against harmful free
radicals
Linseeds - rich in omega-3 fatty acids, which may help control cholesterol levels
But variety is the key. In addition to these phytonutrients, each variety of fruit and vegetables contains
its own combination of vitamins, minerals and fibre. Choosing a variety throughout the day will provide
a diverse package of essential nutrients.
Boiled or steamed?
Although fruit and vegetables are packed with vitamins and minerals, many of these essential nutrients
can be easily destroyed by heat when cooking and during food preparation. Water-soluble vitamins are
especially vulnerable when boiled. One solution is to eat raw vegetables as much as possible, such as
raw carrot, celery or peppers.
When cooking vegetables: try steaming, microwaving or poaching rather than boiling. These methods
do not involve immersing them in water, so the maximum amount of nutrients can be retained, as well
as their fresh taste. If you prefer to boil vegetables, do so for the minimum amount of time and in as
little liquid as possible in order to retain their valuable nutrients. You could also utilise the water used in
another part of your dish, such as gravies or stocks, to recapture some of the leached nutrients.
Carbohydrates
This food group is your body's main source of energy 60% & contains bread, pasta, rice, potatoes, noodles,
chapatti, cereals & other starchy carbohydrates. They should be a part of all meals, filling about 1/3 of your plate
In a whole grain the bran, germ & endosperm are all still present. The bran is an excellent source of
fibre; the germ is a source of protein, vitamins and minerals; and the endosperm supplies most of the
carbohydrates, mainly in the form of starch. Unrefined or whole grain forms provide far more nutrients
than their refined counterparts.
Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart
disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to
have a healthier heart.
Most people get their whole grain from wholemeal bread or whole grain breakfast cereals such as
porridge, muesli or whole wheat cereals. Choose a whole grain variety over processed or refined
grains, and look out for added sugar or salt.
Other whole grains include:
Wheat / Oats / Maize / Barley / Rye / Millet / Quinoa / Wild rice
What about GI?
The glycaemic index (GI) is a way of ranking carbohydrate foods based on how quickly they increase blood
sugar levels. Low GI foods are especially helpful for people with diabetes, who need to have more control over
their blood sugar levels than the general population.
Ideally foods with a low GI, such as those rich in soluble fibre like oats and legumes, should be eaten more
frequently than those with a high GI. But the texture, type of cooking or processing used, and the amount and
type of sugars present can all affect the GI. Since foods are often consumed as part of a meal or snack, it can
be difficult to calculate the GI. Focusing on unrefined, high-fibre, whole grain cereals and minimising rapidly
absorbed, refined cereals and sugary foods will all help to lower the GI of your diet.
Fibre
Dietary fibre is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining
a healthy digestive system. Fibre cannot be fully digested and is often called bulk or roughage. The
two types of fibre found in food are soluble and insoluble.
Soluble fibre, which can dissolve in water, is found in beans, fruit and oat products, and can help to
lower blood fats and maintain blood sugar.
Insoluble fibre cannot dissolve in water, so passes directly through the digestive system. It’s found in
whole grain products and vegetables and it increases the rate at which food passes through the gut.
Evidence for health benefits of fibre
 High-fibre foods take longer to digest, so keep you feeling fuller for longer. The slow and steady
digestion of food through the gut helps control blood sugar and assists with weight maintenance
 Fibre helps in the digestive process and can help lower blood cholesterol
 Fibre promotes bowel regularity and keeping the gastrointestinal tract clean to help reduce the
risk of developing diverticular disease and constipation
 A high-fibre diet may reduce the risk of developing diabetes and colorectal cancer
Protein
It's vital our diets contain protein, either from animal or plant sources.
 Meat, poultry, fish, shellfish and eggs
 Pulses, nuts and seeds
 Soya products and vegetable protein foods
Why is protein important?
From hair to fingernails, protein is a major functional & structural component of all our cells needed for
growth & repair. Protein provides the body with roughly 10 - 15% of its dietary energy.
Although all animal and plant cells contain some protein, the amount and quality of this protein can
vary widely.
Animal protein
Protein from animal sources contains the full range of essential amino acids needed from an adult's
diet. But red meat, in particular, should be eaten in limited amounts due to the high level of saturated
fat it contains, which may raise blood levels of 'unhealthy' LDL cholesterol.
Fish is a good alternative source of animal protein. Oil-rich fish such as salmon, mackerel, herring,
tuna, trout and sardines are all rich in omega-3 fatty acids, which help to reduce the risk of developing
cardiovascular disease. Aim to eat a couple of portions of fish every week, with at least one portion
being an oily fish.
Eggs contain all eight essential amino acids, making them a perfect source of protein.
Advice for vegans and vegetarians
Plants don’t contain the full range of essential amino acids and so are not as high in nutritional value
as animal protein. But by eating a well-balanced diet that contains a variety of different foods, it's
possible to consume the required amino acids.
Foods such as nuts, seeds, beans, pulses, vegetable protein foods and soya products all contain
protein. There are also amounts in grains and dairy products.
How much is enough?
1g of protein per kilo of body weight per day should meet normal requirements. In practical terms,
eating a moderate amount of protein - in one or two meals every day – should give you all the protein
you need. Most people in the UK eat far more protein than they actually need.
Serving size
You should eat two to three servings of protein every day from both plant and animal sources. Here
are some examples of one serving (about the size of a standard pack of playing cards):
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100g boneless meat (e.g. lean beef, lamb or pork)
100g boneless poultry (e.g. chicken or turkey breast)
100g fish (e.g. salmon, sardines or tuna)
2 medium eggs
3 tablespoons of seeds (e.g. sunflower or pumpkin seeds)
3 tablespoons of nuts (e.g. almonds or walnuts)
Milk and dairy products
The foods in this group are important sources of protein, vitamins and minerals, and are particularly
rich in calcium, which is essential for healthy bones and teeth.
What foods are in this category?
This food group includes milk and milk products - cheese, yoghurt and fromage frais.
Varieties of milk
The most common in the UK is still cow's milk, but others include sheep and goat's milk, as well as a
number of plant-based substitutes - including soya, rice, oat and almond milk.
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Whole or full-fat milk contains about 3.5 % fat
Semi-skimmed contains about 1.7 % fat
Skimmed milk contains 0.1 to 0.3 % fat
Milk products
Cheese contains the same beneficial nutrients as milk, but most cheeses contain much more saturated
fat and high levels of added salt, so it's important to only eat full-fat cheese occasionally and in small
portions.
Yoghurt contains the same nutrients as in milk. Some varieties contain living bacteria that are healthy
for your digestive system.
The importance of calcium
Calcium is a mineral that helps build strong bones & teeth, regulates muscle contraction (including the
heartbeat) & makes sure the blood is clotting normally.
Other sources of calcium include:
 Fish (for example sardines)
 Dried fruit
 Sesame seeds
 Almonds
 Soya
 Dark green leafy vegetables
Three-a-day
As dairy products are such a rich source of calcium, three portions of dairy products each day should
be sufficient to meet your body's calcium needs. Try to choose low or reduced fat versions to avoid too
much unhealthy saturated fat.
The following are examples of individual servings:
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200ml milk (whether it is whole or full-fat, semi-skimmed or skimmed)
250ml calcium-fortified soya milk
40g hard cheese (such as cheddar, brie, feta, mozzarella or stilton)
125g soft cheese (such as cottage cheese or fromage frais)
1 small pot of low-fat plain or fruit yoghurt (150g)
Fruit smoothie made with 200ml milk or 150g yoghurt
Fats and sugars
These foods, although an important energy source, often contain few other nutrients, so it's healthier to
limit their consumption.
What are they?
This group, which includes foods such as cakes, biscuits, sweets, sugar-sweetened drinks and crisps,
makes up the smallest section of the Food Standards Agency's 'eatwell plate'.
Fat facts
 Fat transports the fat-soluble vitamins A, D, E and K around the body
 can often improve the flavour and perception of foods, increasing their palatability
 supplies essential nutrients such as fat-soluble vitamins and essential fatty acids (EFAs)
 EFAs are supplied from the diet & have a positive effect on heart health & the immune system
 has a key role in membrane structure
 It cushions, and so protects, the internal organs
 It's stored in adipose tissue (a thick layer of tissue under the skin) as a long-term fuel reserve.
Excess fat may also accumulate around your organs, especially in the abdominal cavity
Fat is a concentrated source of energy. Just 1g provides nine calories - more than double the calories
in 1g of protein or carbohydrate.
This means it's much easier to consume too many calories when eating high-fat foods. People trying to
manage their weight should reduce fatty foods to help cut calories. We all need some fat in our diets,
but small quantities of EFAs are the key to good health.
The two types of fat
Fat can be divided into two main groups - saturated and unsaturated.
Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in
lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as
cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and
underneath poultry skin. Eating too much saturated fat is associated with increased blood cholesterol
concentrations & an increased risk of heart disease. Trans fats, or hydrogenated unsaturated fats, are
used in the food industry but are increasingly recognised as being unhealthy.
Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources.
Monounsaturated and polyunsaturated fats are both included in this group. Unsaturated vegetable oils
are generally a healthier alternative to saturated fat and can be found in sesame, sunflower, soya and
olive oil, soft margarine and in foods such as oily fish, including mackerel, sardines, pilchards and
salmon. Polyunsaturated fats contain omega-6 fatty acids and it’s the balance of these with omega-3s
which is important. Where possible, you should ensure the fat you eat is unsaturated.
How much is enough?
Government guidelines recommend fats make up no more than 35 % of the energy in your diet, and
that saturated fats should provide less than 11 % of total energy intake.
For the average woman, this means about 70g of total fat a day; for men, roughly 95g.
To reduce the amount of fat in your diet, try the following:
 Look for alternatives to cakes, biscuits and savoury snacks, which are often high in fat - try fresh
fruit, dried fruit and cereal-based products
 Trim any visible fat off meat and poultry
 Buy lean cuts of meat and reduced-fat minces
 Poach, steam, grill or bake food rather than fry it
 Swap whole milk for semi-skimmed or skimmed
 Opt for low-fat dairy products
 If you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads
Sugary foods
There are two types of sugar - those found naturally in fruit and milk (which are fine and don't need to
be cut down) and those that are added to the diet.
These added sugars can be found in a variety of foods including confectionery, soft drinks, desserts
and breakfast cereals. Added sugars are a great source of energy, but provide no other nutrients.
Sugary foods and drinks pose a threat to dental health, especially if consumed between meals.
Even the sugars in honey and fruit juices can cause tooth decay if good oral hygiene isn't followed and
you consume a lot of these foods.
Only have sugary foods at mealtimes, when other dietary and oral factors can help to minimise the risk
they pose to your teeth.
Sugary drinks have been identified as a possible cause of obesity. These drinks do not trigger the
same sense of fullness as food with similar calories, increasing the risk of overeating.
How to reduce consumption of sugary foods
 Swap sugary drinks for water, low-fat milk or artificially sweetened drinks to reduce your calorie
intake
 Try swapping sugary snacks for fruit or bread-based options such as fresh whole fruit or malt
loaf
 Try to halve the amount of sugar you put in hot drinks, or cut it out completely
 Buy reduced-sugar varieties of jam and marmalade
 Choose tinned fruit in natural juice rather than syrup
Salt
Salt, also known as sodium chloride, is made up of 40 % sodium and 60 % chloride. Found
predominantly in pre-prepared foods, excessive salt consumption has been linked with high blood
pressure and stomach cancer, and can exacerbate osteoporosis and asthma.
Why is it needed?
The sodium component of salt is vital for controlling the amount of water in the body, maintaining the
normal pH of blood, transmitting nerve signals and helping muscular contraction. Salt is present in all
foods in varying degrees, and almost all processed foods contain added salt.
Daily requirements
Sodium, unlike all other minerals, is generally over consumed, with the dietary intake of salt in the UK
being far in excess of the recommended daily requirement.
Adults are advised to consume no more than 6g salt per day (about one teaspoon). Current intake is
about 9g per day – that’s 50% higher than is recommended for good health. Babies and children
should have less salt than adults. High salt intake in babies can be especially dangerous, as their
kidneys cannot cope with large amounts.
Reducing salt intake
Convenience foods, ready meals and canned foods, as well as eating out frequently, all contribute to a
higher sodium intake, so read labels carefully to compare foods and opt for those lower in salt. Some
labels provide both the salt and the sodium content within the product. This can be confusing, as the
two are not interchangeable - 1g of salt contains 0.4g sodium (remember salt is made up of sodium
AND chloride).
If you're checking labels, here's a guide based on 100g/ml of product:
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A lot of salt = 1.25g salt (or 0.5g sodium) - would be labelled as red on a traffic light labelling
system
A little salt = 0.25g salt (0.1g sodium) - would be labelled as green on a traffic light labelling
system
Anything in-between these figures indicates a moderate amount of salt
Reduce salt intake:
 Use fresh or dried herbs and spices to flavour vegetables
 Avoid adding salt to your food when eating
 Use soy sauce sparingly: one teaspoon contains about 0.36g of sodium (equivalent to 0.9g salt)
 Buy fresh or frozen vegetables, or those canned without salt
 Rinse canned foods, such as beans, to remove excess salt
 Choose breakfast cereals that are lower in sodium
 Buy low or reduced sodium versions, or those with no salt added
Salt facts
 More than 90 per cent of sodium occurs as salt.
 More than 3/4 of salt intake is derived from processed foods, just under 15 % from natural
sources, about 10 % is added during cooking or when eating & 1 % comes from tap water.
 Cereal products including breakfast cereals, bread, cakes & biscuits provide about 1/3 of the
salt in our diet.
 Meat and meat products (such as ham) provide just over a quarter of the salt in our diet.
 In addition to sodium chloride, there is a wide variety of other forms of sodium in our diet, many
of which are used as additives in food processing, usually to add flavour, texture or as a
preservative. For example, monosodium glutamate is commonly used as a flavour enhancer.
Alcohol
Alcohol is a drug that has the immediate effect of altering mood; in fact alcohol is a depressant. It
switches off the part of the brain that controls judgement, leading to loss of inhibitions. Drinking even
small amounts of alcohol can affect physical coordination.
The liver breaks down & eliminates alcohol from the body. It takes the liver about one hour to deal with
one unit of alcohol (8g). Chronic alcohol use is one of the major causes of liver cirrhosis (irreversible
scarring of the liver). This happens because healthy liver cells die and the dead cells are replaced by
fibrous tissue. The liver plays a central role in many essential body functions including the metabolism
of carbohydrates, proteins and fats, detoxification and excretion of waste products from the body.
Scarred tissue cannot function like healthy tissue so this condition can be life threatening if not treated
early enough.
Stomach ulcers and gastrointestinal complications, as well as fertility problems, weight gain, and
depletion of certain vitamins and minerals can all be caused by excessive alcohol consumption.
A 2007 World Cancer Research Fund report showed alcohol increases the risk of cancers of the
mouth, pharynx, larynx, oesophagus, colon (especially in men) and breast.
Recommended alcohol intake
Moderation is the key. In the UK, the recommendation is no more than two to three units of alcohol a
day for women and three to four units for men, with at least two or three alcohol-free days each week.
What's a unit?
One unit is considered to be 8g of alcohol, or equivalent to:
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half a pint of standard strength (3.5% AVB) beer, cider or lager
a pub measure of spirit, sherry, vermouth or liqueur
half a standard glass (175ml) of wine
Nutritional value of alcohol
Each gram of alcohol contains seven calories. If you're watching your waistline, cutting down on
alcohol will help to reduce calorie intake. Alcohol can also weaken your willpower, tempting you to eat
more than you planned. Alcohol is often referred to as a source of 'empty calories', meaning it has no
nutritional value other than providing energy. The energy provided by an alcoholic drink depends on
the percentage of alcohol it contains, but also on the type of drink it is. For example, a creamy liqueur
will have more calories than a clear liqueur. As a rough guide:
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a pint of continental lager is about 215 calories
a measure of spirit contains around 55 calories, but this doesn't include calories from the mixer try to choose low-calorie options
a standard glass of dry white wine or red wine is about 115 calories, and sweet wine is about
165 calories
a creamy liqueur contains around 163 calories per 50ml serving, while the same amount of
sherry or port contains around 60 calories a glass
Caffeinated drinks
Effects of caffeine
Caffeine acts as a stimulant to the heart and central nervous system, and is also known to increase
blood pressure in the short term, although there's no conclusive evidence of long-term effects on blood
pressure.
The effects on blood pressure are most likely when caffeine is taken in excessive quantities or by
people who are highly sensitive to it. People who are hypertensive (have habitual high blood pressure)
are advised to avoid caffeinated drinks, and pregnant women should limit their intake of caffeine to
less than 300mg a day.
Caffeine and iron absorption
Both tea & coffee contain polyphenols that can bind to iron, making it difficult for our bodies to absorb.
Avoiding tea & coffee during & around mealtimes is important for people at risk of iron deficiency.
Fluids
Water or fluid is a vital component of our diets, even though it's not considered a specific nutrient.
Water makes up 50 to 70 % of an adult's total body weight and, without regular top-ups, our body's
survival time is limited to a matter of days.
Water's essential for the body's growth and maintenance, as it's involved in a number of processes.
For example, it helps get rid of waste and regulates temperature, and it provides a medium for
biological reactions to occur in the body.
Water's lost from the body through urine and sweat, and must be replaced through the diet. If you don't
consume enough you can become dehydrated, causing symptoms such as headaches, tiredness and
loss of concentration. Chronic dehydration can contribute to a number of health problems such as
constipation and kidney stones.
How much water do we need?
The body gets its fluid from three sources:
 Drinks, either plain water or as part of other beverages including tea, coffee and squash
 Solid foods, especially fruit and vegetables (even foods such as bread and cheese provide
small amounts of fluid)
 As a by-product of chemical reactions within the body
Most healthy adults need between 2 litres a day, so aim to drink 8 medium glasses of fluid daily.
Beverages such as tea, coffee & fruit juices count towards fluid intake, & may bring with them other
nutrients or benefits.
You can judge whether you're drinking enough by the colour of your urine. If it's a pale straw colour
then your fluid intake is probably fine. If your urine is dark yellow, you probably need to drink more.
How to maintain fluid levels
 Start as you mean to go on, with a glass of water when you wake.
 Find time to make yourself regular drinks during the day - don't forget that tea, coffee and juices
can count. Just watch out for the amount of sugar consumed in some soft drinks.
 Keep a bottle of water in your bag, as it's a convenient way of providing fluid if you're travelling
or exercising.
 Get into the habit of having a glass of water with every meal.
 It's important to drink before you get thirsty. Thirst is not triggered until you're already
dehydrated.
 Increase your intake of fresh fruit and vegetables.
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/
2 Easy to do Exercise
Why Exercise? Why Now?
Even if your aim is weight reduction by dieting along, exercise is equally important. Combining both
with adequate recovery will result in the ultimate success.
The benefits of regular physical activity impact every aspect of your daily life.
Exercise helps improve joint mobility & stability, increases muscles tone, strength & flexibility, improves
posture, decreases chronic pain and leads to better sleep patterns and emotional well-being.
It's never too late to start being more active and improve your health and maintain your weight. A study
published in the Journal of the American Medical Association showed people who didn't start working
out until their mid-60's cut their risk of dying from disease by half.
With all these benefits, it's clear that if you're able to exercise, you should exercise! The next step is
finding the right form of exercise.
The following tips are designed for stressed and busy people who want to sneak in activity to rev up
their energy and get more out of their waking hours:
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Bring appropriate shoes to the office and take a walk during lunch break.
Find a sport you like, and take a class.
Put it in your schedule, (Think of it like an office meeting you can't skip out on), you'll be less
likely to skip the workouts. Plus, officially carving out the time helps you prevent putting exercise off.
Doing yoga before your morning shower can become a part of your routine that doesn’t take up
too much additional time -- you can even do it in your pyjamas.
Walk more often,
Take the stairs,
Stand up every now and then to move around
Timesaving Cardio Workouts
One way to get your workout time in is to break up workouts into short segments throughout the day. 5
minutes here, 10 minutes there...it all adds up. Helps wake you up and make you more productive.
10-Minute Workouts
Make sure you warm up first with some light cardio & finish with a cooldown and a stretch.
Then aim for 10 minutes of:
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Speed walking - Walk as fast as you can without breaking into a run. It's harder than you think!
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Walking the stairs - Run or walk up a flight (or more) and recover by slowly walking back down
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Hill-walking - Find a medium-sized hill and walk or run up as fast as you can. Recover with a
slow walk back down and repeat
Or put together a variety of moves for an intense workout. Turn on the radio & mix & match them (30seconds to 1 minute or more each) into a workout that fits your fitness level & schedule.
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Jumping jacks
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Jogging in place - lift your knees and pump your arms to get your heart rate up
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Plyometric lunges - Begin in a basic lunge position. In an explosive movement, jump, switch
legs in the air and land with bent knees into lunge
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Ski hops - with feet together, jump from side to side, landing with knees bent. The wider you
jump and the lower you squat into the jump, the harder you'll work

Skipping - it's much harder than you remember
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Dancing around the house and singing into a fake microphone
Timesaving Resistance Workout
Use large muscle groups to get the most out of your workout. Slow your reps down--i.e., 4 counts up, 4
counts down to really challenge your muscles. Do them while you watch TV, after work or whenever
you can find the time. Try these moves:

Ball Squats
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Lunges
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Deadlifts
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Pushups
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Tricep Dips
All of these exercises use more than one muscle group, which means you save time & increase effect.
Add weight to make the exercises more difficult and perform between 8-16 reps.
Another option is combining movements. Putting two moves together is a great way to work your body
in a short period of time. Keep the reps slow and easy to keep perfect form:
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Squats with overhead press
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Lunges with lateral raise
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Deadlifts with lat rows
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Pushups & squat thrusts
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Plank with leg curls
No matter how busy you are, you can find time to exercise. Don't be afraid of exercise guidelines and
whether you can meet them. Remember that it's always better to do something than nothing.
You may feel you can’t afford to spend time exercising, but the truth is you really can’t afford not to.
Not only will exercise give you more energy to accomplish things and help you relieve stress, it can
improve your overall health. The important thing to remember about exercise when you’re stressed
and busy is to be as efficient with your workouts as possible.
Before You Start SOFITTAPORT
Be aware of any health risks & discuss any pre-existing medical conditions.
Tracking Your Progress
Keep a fitness journal. Jot down the type of exercise, duration, reps (if strength-training), and intensity.
Review it regularly to get a line on your progress.
Don’t rely only on scales or a tape measure, you'll know you're reducing fat when your clothes begin
fitting more loosely as you tone up and change shape.
How much is enough?
The World Health Organization recommends one hour a day of moderate activity most days of the
week to maintain good health and a healthy body weight.
It's important to listen to your own body when you are first beginning a workout regimen. Not only do
you risk injury by doing too much, too soon, but you're also far less likely to stick with it if you push
yourself too far at the beginning.
Do What You Like
It's also important to choose activities you’ll enjoy, so you’ll be more likely to continue exercising. If you
like dancing, for example, chances are you'll enjoy aerobics or Zumba.
Variety also improves your chances of continuation.
Walk Your Way to a Normal Weight
If you're having trouble deciding on a type of exercise, the answer could be as easy as putting one foot
in front of the other. Walking is an ideal exercise for many reasons, including its low risk of injury and
you can do it almost anywhere.
Pedometers are a great motivational tool, & could be the best fitness investment you ever make.
Studies have shown people who walk fewer than 5,000 steps each day are more likely to be
overweight while those who take more than 9,000 steps daily are more likely to be of normal weight.
The End Goal
While you're still overweight, your ultimate goal should be to participate in some type of physical
activity for at least 30 minutes a day five days a week. You can work your way up in your own time.
So, in the meantime, working out three times a week is perfectly reasonable. Additionally, the activity
does not have to be a "marathon session" on the stair climber ... three 10-minute walks in a day will do
the trick.
Top 10 excuses you don’t Exercise
10.
9.
8.
7.
6.
5.
4.
3.
2.
1.
You really hate to exercise
You've tried to exercise but you keep quitting.
You can't afford a gym membership
You're not seeing any changes in your body.
You don't know how to exercise.
You want to exercise but you have to take care of the kids and family.
You can't seem to stay motivated to continue working out.
Exercise HURTS!
You can't make the commitment to stick to an exercise routine.
You don't have time!
Solutions to the Top 10 excuses you don’t Exercise
10. You really hate to exercise.
Choose something that fits your personality and lifestyle, such as:
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Group fitness - If you like social exercise, most gyms offer a variety with everything from
spinning and kickboxing to circuit and strength training.
Play Games - EA Sports Active for Wii or Wii Fit Plus are great for having fun while you
exercise.
Exercise videos - You can exercise any time with videos right in your own living room.
Exercise at Home - with your own equipment or use water bottles or milk jugs as weights. Work
extra hard at chores like raking leaves, shovelling snow or sweeping to burn more calories.
Fitness Apps - iPhone or other Smartphone fitness apps can be your very own personal trainer.
9. You've tried to exercise but you keep quitting.
People often quit working out for a variety of reasons:

Doing too much too soon - Going from no exercise to 7 days at the gym will leave you burned
out.
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Confusion - Not sure how to get started; choose appropriate exercises; get a decent workout.
Boredom - walking or pedalling to nowhere can get old fast. Variety will keep you stimulated.
Soreness - Soreness is normal when you're a beginner, but will pass with time & practice.
If you're tempted to quit, you need to make some changes to your routine. Some ideas:



Work with a trainer – to motivate you beyond your normal levels
Mix it up - such as circuit training, high intensity interval training or kettlebells.
Avoid skipping your workouts – every session takes you one step closer to your goals
8. You can't afford a gym membership.
There’s no reason you have to join a gym to exercise, there are more affordable options
Walking or running - All you need is a good pair of shoes for a simple, accessible workout.
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Buy multi-use equipment - An exercise ball can be used for core work, weight training and even
cardio workouts. Dumbbells are often inexpensive and can be used for the entire body.
Workout at home - Use videos, make up your own routines or put on some music & get moving.
Find free resources - The Internet is a great source for workouts and weight loss programs and
your library is an excellent resource for trying workout videos or finding books about exercise.
Try no equipment workouts - You can get a great workout without any equipment, just by using
your own body.
7. You're not seeing any changes in your body.
Not losing weight fast enough? Unfortunately, that's true for everyone. You don't put weight on
overnight and it won't come off that quickly either. Once you start exercising, give your body time to
react. It could take up to 12 weeks before you start seeing major changes, so make sure you've set
realistic fitness goals and focus on the many benefits of exercise.
6. You don't know how to exercise.
There’s a wealth of information at your fingertips. Just move all of your body more & you’re exercising.
5. You want to exercise but you have to take care of the kids and family.
You don't have to neglect your family to fit in exercise. Carving out workout time will not only give you
the energy you need for a busy schedule, it shows your kids what it means to be healthy. Some ideas:

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
Join a health club that has a crèche.
Do exercise videos while the kids nap or while you're waiting for dinner to cook.
If they're old enough, have the kids participate in your routine by lifting very small weights,
counting your repetitions, or take them with you on your daily walk.
4. You can't seem to stay motivated to continue working out.
If you're tired or stressed, it's hard to keep going with your workouts. However, waiting to feel
motivated to exercise can actually backfire. Motivation is something you have to work at every day:
3. Exercise HURTS!
You don't have to hurt yourself to reap the benefits of exercise. Soreness is normal when you're a
beginner, but will pass with time & practice. Some tips for making it more comfortable:




Ease into it - Start with a few days of moderate cardio (like walking) and a basic strength
workout to build endurance and strength.
Stay in your target heart rate zone - You should be able to carry on a conversation
Start light with your weights - any weight you lift is a challenge, so focus more on good form and
increase your weight once you've mastered the exercises.
Take extra rest days - If you're extra sore or exhausted, schedule extra rest days to allow your
body the time it needs to repair and recover.
2. You can't make the commitment to stick to an exercise routine.
When you look at exercise in the long term (i.e., that you have to exercise on a daily basis forever), it
can be overwhelming. However, you don't have to change your life overnight.
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
Start with small goals - It's easier to stick with exercise when your goal is to walk an extra 10
minutes each day or get up early for a short yoga workout.
Plan ahead - prepare ahead of time so you're not tempted to skip sessions.
Make exercise a priority – are results important to you? Figuring out what you really want can
help you set your priorities.
1. You don't have time!
Physically inactive people have just as much free time as exercisers, so you can chuck this excuse.

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


Schedule your exercise time.
If you can't find a full 30 minutes during your day, break it up into 10 or 15 minute segments.
Use every trick in the book to squeeze in exercise. Get up a few minutes early and take a brisk
walk, use 15 minutes of your lunch hour to walk the stairs and walk the dog or lift weights after work.
Keep a calendar of your workouts to you can track your progress and stay motivated.
Remember that exercise generates energy. The more energy you have, the more you'll get
done each day.
3
Stress Management & Exercise
Stress is a term used by many in modern day life. Each of us understands what we mean by stress in
our own way. When asked to define stress, this can prove to be more of a challenge.
The Health & Safety Executive (HSE) definition:
“The adverse reaction people have to excessive pressure or other type of demand placed on
them.”
The International Labour Organisation (ILO) definition:
“The physical & emotional responses that occur when the requirements of the job do not
match the capabilities, resources or needs of the employee.”
Generally it would be fair to say that we associate stress negatively, however, stress is an important
factor in everyday life, only really becoming negative when we are unable to cope with the stressor.
The stress response is a natural biological chemical reaction in the body as it prepares us to face a
threat, whether real or perceived - the ‘Fight-or-Flight’ response. During this reaction, certain hormones
like adrenalin and cortisol are released, speeding the heart rate, slowing digestion, shunting blood flow
to major muscle groups, and changing various other nervous functions, giving the body a burst of
energy and strength. Originally named for its ability to enable us to physically fight or run away when
faced with danger, it’s now activated in situations where neither response is appropriate, like in traffic
or during a stressful day at work. When the perceived threat is gone, systems are designed to return to
normal function via the relaxation response, but in our times of chronic stress, this often doesn’t
happen enough, causing damage to the body.
When faced with chronic stress and an over activated nervous system, people begin to see physical
symptoms. The first symptoms are relatively mild, like chronic headaches and increased susceptibility
to colds. With increased exposure to chronic stress, however, more serious health problems may
develop. These stress-influenced conditions include, but are not limited to:
Depression / anxiety/ anger / frequent crying / hair loss / heart disease / hyperthyroidism / difficulty sleeping /
feeling tired / difficulty concentrating / food cravings/ lack of appetite /obesity / diabetes / obsessive-compulsive
or anxiety disorder / sexual dysfunction / tooth & gum disease / ulcers / chest pains / constipation / diarrhoea /
cramps / muscle spasms / dizziness / fainting spells / biting your nails / nervous twitches / feeling restless
Often there will be a certain amount of pressure surrounding our working lives, e.g. deadlines to meet,
keeping to budget, over-demanding employers, competition between colleagues etc. A certain amount
of external pressure can actually give a necessary stimulus, with some people thriving on the short
term pressure, thinking more clearly, boosting productivity. The human body is equipped to handle
these short term demands. However over the long term the body may not be able to manage,
resulting in the negative stress retort & if not dealt with Burnout.
Coping Strategies
To help keep chronic stress from damaging your health, it’s important to be sure that your body does
not experience excessive states of this physiological arousal. There are two important ways to do this:


Prevent Excess Stress: organization techniques, time management, relationship skills and
other healthy lifestyle choices.
Learn Tension-Taming Techniques: Certain techniques can activate your body’s relaxation
response, putting your body in a calm state. These techniques, including meditation, yoga, deep
breathing exercises, positive imagery & progressive muscular relaxation can be learned easily and
practiced when you’re under stress, helping you feel better relatively quickly.
Many people exercise to control weight & improve their physical condition, but exercise and stress
management are also closely linked. Exercise can be an extremely effective stress reliever:
Outlet for Frustrations:
When life’s annoyances or frustrating situations build up, you can feel stressed or experience lowgrade anger. More high-energy forms of exercise like boxing, martial arts or weight training can also
provide an effective release of these negative emotions, turning these otherwise potentially unhealthy
emotions into motivation for increased health and well-being.
Exercise and Stress Hormones:
Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins, your body's ‘feel-good’
chemicals, giving your mood a natural boost. (This is the chemistry behind a ‘runner’s high’.)
Increased Health:
While stress can cause illness, illness can also cause stress, with the physical pain, missed activities,
feelings of isolation and other costs that come with it. So improving overall health and longevity with
exercise can also save a great deal of stress in the short run (by strengthening immunity to colds, the
flu and other minor illnesses) and the long run (help stay healthier longer, and enjoy life more).
Resilience to Stress:
Research suggests that physical activity may be linked to lower physiological reactivity toward stress.
Those who get more exercise may become less affected by the stress they face & may have improved
immunity toward future stress.
Looking & Feeling Good:
It helps reduce fat, tone muscle, and maintain a healthy glow and a smile, projecting an aura of
increased confidence and strength all of which may help reduce stress psychologically.
Social Support:
Physical activity can often involve others; enjoy a double dose of stress-relief with the combined
benefits of exercise and fun with friends. Whether you’re in a class with others, or taking a walk with a
friend, having others exercise with you can make you feel good as well as help motivate you to push
harder without it feeling so much like ‘hard work’.
Distraction:
Physical activity can take your mind off of your problems and either redirect it on the activity at hand or
get you into a Zen-like state. Exercise usually involves a change of scenery as well: a gym, a park, a
scenic mountain, or a neighbourhood pavement, all of which can be pleasant, low-stress places.
Source - about.com
4 Benefits & types of massage available
Massage is the manipulation of superficial and deeper layers of muscle and connective tissue to
enhance the function and promote relaxation and well-being achieving effects on the;
Muscular System Lymphatic System Blood Circulatory System Nervous System
A better blood supply to the muscles is stimulated; therefore they are nourished & fed so helping
to maintain elasticity & tone. An improved blood supply will help to carry away fatigue products,
so refreshing the muscles & helping to alleviate the feeling of stiffness after muscular exertion.
Indian Head Massage has been practised for over a thousand years.
Traditionally used as a technique to keep long thick hair healthy & in beautiful condition.
It involves relaxing movements to the upper back, upper arms, shoulders, neck, head & face; helping
to relieve the stress of everyday life. Oils may be applied or can be provided without oils, such as in a
working environment.
Reflexology is a science dealing with the principles that there are reflex areas in the feet, which
relate to the glands, organs & all parts of the body.
Stimulation of these reflex areas, affect the corresponding body part in a very positive & relaxing way.
Not really a massage, pressures are applied firmly & are not tickly, talc is generally used instead of oil.
Seated Acupressure is a modern day hybrid of ancient Oriental massage.
It's a meridian based therapy where pressures are applied to stimulate & balance the flow of energy.
Ideal for the busy workplace environment since no oils are used & the pressures are applied directly
through clothes. The clever, ergonomic design of an easily portable chair completely supports the
recipient in total comfort allowing the therapist easy access to all the pressure points.
Reiki means universal energy & is a healing technique which can be used on oneself, others &
situations. The therapist doesn't heal, but rather acts as a channel for the reiki to flow to the recipient.
The recipient doesn't have to believe in the therapy, but must have an open mind & the desire to be
healed. The intention is that the healing energy should always be for the greater good of the recipient
or situation.