calories

Will Exercising Before Breakfast Make Me Thin?

Cardio Controversy

Some research suggests that if you exercise first thing in the morning, on an empty stomach, it may encourage your body to burn a greater proportion of fat as fuel.

The theory goes that your glycogen stores are depleted from fasting during the night. If you get up, don’t eat anything and immediately start exercising, your body then has to burn more fat as a source of energy.

Fat Chance!

Before you jump out of bed at 5am and head directly out for a run, there are few reasons why this isn’t necessarily a good plan.

Firstly, by skipping breakfast and going straight into your workout, you’re likely to tire sooner than if you’d munched on a banana first. 

Flagging energy levels may result in a shorter or less intensive session and you ultimately burn fewer calories. It can also have a ruinous effect on any type of endurance training.

On top of that, you could end up being so hungry following your workout that you scoff more calories than you would do normally!

Let Not the Sands of Time Spoil Your Breakfast!

Admittedly not everyone can stomach food first thing in the morning and then go straight into a workout. A smoothie or piece of fruit with water might be a wise option. It’s really what works for you.

What I’m trying to get across is that the timing of your cardio workout is not an important factor in fat loss.  The key is to burn more calories than you consume overall. Do this by exercising as much as possible and follow a healthy balanced diet.

My ideal is to get up early, eat a banana wrapped up in a piece of bread, and wash it down with a glass of water. Then get dressed and head out for a run.  It gets the workout done plus you glow with that feel-good factor and a smug sensation all day!

www.hafitness.com

Posted by Heather Waghorn.

Avoid Gaining Excess Baggage This Holiday

If you’ve spent the last few months working hard to get your beach body ready for action, the last thing you want to do is see the pounds pile back on whilst you’re on holiday. Here are a few tips to avoid turning from beach babe to beached whale:

Count Your Cocktail Calories

Depending on how it’s made, a large Pina Colada can contain more calories than a Big Mac (490 calories), so make shrewd choices when you’re checking-out the cocktail list.  Better still, rather than a cocktail, opt for spirits such as vodka, whiskey or gin and have them on the rocks, or with a low calorie mixer, sipped not gulped!

Drink plenty of water to keep you both hydrated and feeling full. Add lemon or lime and ice-cubes to make it more appealing. Never use alcohol to try and quench your thirst, an ice cold beer may taste refreshing, but it won’t do your hydration levels or waistline any good!

Select, Seduce And Stay Slim

Holidays aren’t the time for strict diets, so do allow yourself some treats. Calorific indulgences should, however, be something that you’re really going to enjoy, rather than just a stale bit of sweet bread, so spend time selecting the best treat you can possibly find.

Don’t rush, holidays are all about slowing down and taking it easy. Allow yourself to be seduced by your food, enjoy everything about it including the presentation, aroma, texture and taste. By literally savouring every mouthful, you’ll end up eating far less and enjoy your food a lot more.

Restaurant Rules

In the restaurant, avoid munching on the mountains of free bread that you’re given. Save yourself for your meal, it’ll taste much nicer if you haven't already binged on tastless snacks first. If you’re waiting for a course to come, use the time to re-fresh your palette with some sin-free water.

Try not to have a starter, a pudding and a high calorie alcoholic drink all in one sitting. Opt for one out of the three or just go for the main meal. Remember that a couple of cocktails and a dessert everyday could add half a stone to your waistline by the end of a week!

If you’re on an all-inclusive holiday, keep reminding yourself that just because it’s all paid for, it doesn’t mean you have to eat it all. And don’t take the “all-you-can-eat buffet” idea too literally!

It’s All About Balance

Finally, try to make some healthy choices everyday, but make sure it doesn’t become a chore that ruins your holiday. Make a concerted effort to balance out any extra calories that you take on, by being as active as possible. Plan to swim and walk everyday, and take advantage of any fitness classes that might be going on, or a gym that you could use.  

Enjoy your holiday, have fun and don’t forget to pack your trainers!

Heather

PS. You’ll find some more holiday tips in my 2008 article: Forget Credit, You’re The One Who Should Be Crunching This Summer




Posted by Heather Waghorn.

These Feet Were Made For Walking!

I’ve recently come across a brilliant website called www.walkit.com, the urban walking route planner.  Type in your starting and finishing point, and it’ll provide you with a map and detailed walking route description. You can choose either the most direct way, or a route that avoids pollution and busy areas. It’ll also tell you the distance, how long the walk will take, how many hills you’ll have to climb and how many calories you’ll burn.

So dump the car, put on a pair of comfy shoes and head out of the door. Walking has countless health benefits, it’s free, you don’t need any equipment, and you already know how to do it!

Heather

Posted by Heather Waghorn.

Celebrating Spring Onions!

Although available all year-round in supermarkets, spring onions are now just about coming into season and are at their peak in taste and flavour…well they didn’t get that name for nothing!

They’re basically a normal onion picked early, before the bulb has had a chance to swell up, and they belong to the same family as garlic, leeks, shallots and chives.

Spring Onions are Good for You Because…

They contain no fat, no cholesterol, and are low in calories and salt. They’re also packed full of good stuff including vitamins A and C, iron, calcium and fibre.

Research has shown that eating onions may help to lower blood pressure and cholesterol levels, and prevent the formation of blood clots. They’re also thought to protect against cancer and heart disease.

There’s More to Them Than Crispy Duck Pancakes!

Despite being small and immature, spring onions can still pack a punch! They’re ideal for quickly injecting a burst of flavour and a dash of colour into your food.

Raw spring onions are great for adding an earthy kick to salads, sandwich fillings and salsas. The greens are also a tasty alternative to chives, and can be tossed into scrabbled eggs, cottage cheese, omelets and dips.

When cooked, they can bring a subtle hint of onion flavour into a wide range of dishes, especially stir-fries and soups. They’re also delicious partnered up with ginger in Thai, Chinese and Japanese-style meals.

Handle Your Onions With Care!

Look for a bunch that’s got bright green and perky leaves. The bulbs should be hard, crisp and unblemished. Steer clear of any specimens that are slimy, wilting or limp!

Posted by Heather Waghorn.

What is the difference between Clementines and Satsumas?

Citrus Celebration - The Ultimate Guilt Free Snacks with Health Benefits

For me, the deliciously tangy aroma of a Clementine or Satsuma being peeled and eaten goes hand-in-hand with the festive season. At this time of year, there are so many pleasurably calorific foods and drinks around, and these sweet fruits, which come in their own convenient and natural packaging, are one of the few Christmassy things that can be enjoyed guilt-free.

Clementines and Satsumas are in season just when we need them. They’re loaded with vitamin C, so can help prevent colds and flu at a time when our bodies have to battle hard to ward off infections. They’re also a bright and sunny addition to the fruit bowl on dull, grey winter days (and you may find a few jumbled up with nuts and chocolate coins at the bottom of your Christmas stocking…but only if you’ve been good!)

But Is There Any Difference Between Them?

Lets first talk about mandarins and tangerines. Mandarin is the collective name for all small orangey-type fruit (but not the bigger oranges). Tangerines are a variety of Mandarin, and usually have seeds in them.

Clementines and Satsumas are similar to tangerines, but are cultivated to be seedless (although you’ll occasionally find seeds in them due to uninvited bees getting in on the breeding process) and are usually sweeter.

Clementines are traditionally from North Africa, whereas Satsumas originate from Japan. It’s not easy to tell the difference between the two, although the Clementines are meant to have a slightly tighter skin.

To make things even more confusing, different countries use different terms for defining the fruit. And shops have been known to mis-label the various varieties, so you may believe you’re eating a Satsuma, when actually it’s a Clementine!

The Weighty Ones are More Juicy!

As with most fruits, choose carefully and go for the ones that look shiny and healthy, without any bruising or discoloured skin. If you can, try and feel how heavy the fruit are. If they feel light, they’re likely to be disappointingly dry and juiceless.

Posted by Heather Waghorn.

Crunch Your Way Through Some Apples & Pears

Summer berries and salads may no longer be in season, but that’s no reason to cut back on your 5-a-day fruit and veg portions.

British apples and pears are delicious and definitely worth hunting down at the moment. Food that has been grown locally always tastes better, and you can feel virtuous for supporting British growers and reducing your food miles! Choose organic for the best taste-bud experience.

Both apples and pears have a stronger flavour if you eat them at room temperature, although storing them in the fridge will keep them fresh for longer.

Apples and pears are both low calorie and low GI, so make good weight-loss snacks. Nutritionally, they’re much better if you eat them raw with their skins on. 

Nice Pear!

One chin-dribbling, juicy pear will provide you with zinc, vitamins C and E, some B vitamins and lots of dietary fibre.

Pears are great on their own and are also really tasty in salads. Try combining the sweetness of pears with slightly bitter salad leaves such as radicchio, rocket and watercress.

For a special treat (that'll make your diet go a bit pear-shaped!) try poaching them in red wine, or drizzling baked pears with chocolate!

An Apple a Day…

Crunchy apples are full of lots of good stuff. They’re a great source of nutrients, such as potassium, calcium, vitamin C and dietary fibre.

Apples are a great snack when eaten raw, sliced up with yogurt or grated on muesli. They can also be made into a healthy sauce when pureed and served with meats such as pork.

Of course they can always be made into yummy, diet-demolishing crumbles, pies and strudels!

Did you know...

Conference pears are named after an international pear conference, where the variety won first prize in 1885.

All Bramley apples are descended from a tree that is still growing in Southwell, Nottinghamshire.

Posted by Heather Waghorn.

Fats: The Good, the Bad & the Ugly…

Most people are familiar with the terms trans, saturated, polyunsaturated and monounsaturated fat. But how do they differ, and what do they do?

The first thing to understand is that fats are classified by their "saturation". This means the amount of hydrogen atoms attached to the fat molecules.

The Loveable Rogue: Saturated Fat

Saturated fats are completely "saturated". In other words, each fat molecule is completely covered in hydrogen atoms.

Saturated fats remain solid at room temperature. They’re found in meat and dairy products, cooking fats and hard margarines. They're typically to blame for the high calorific value of most cakes, biscuits, chocolates and puddings!

Unfortunately, these are also the fats that raise blood cholesterol levels, promote hardening of the arteries, and contribute to blood clots, heart attacks and strokes.

Your Oily Ally: Polyunsaturated Fat

These fats are typically liquid at room temperature and are not "saturated" with hydrogen atoms.

Polyunsaturated fat may help prevent heart disease by lowering blood cholesterol levels, and could reduce the symptoms of joint problems and certain skin diseases. They include the healthy heart and brainfood fat, omega-3, which is found in oily fish salmon, mackerel, sardines and fresh (not canned) tuna.

Your Mediterranean Mate: Monounsaturated Fat

Found in vegetable oils that remain liquid at room temperature, monounsaturated fats are also not "saturated" with hydrogen atoms.

Monounsaturated fats are found in olives, olive oil, groundnut oil, nuts, and avocados. The so-called "Mediterranean diet" is rich in monounsaturated fat. Monounsaturates, have been shown to lower blood cholesterol levels and therefore help in reducing the risk of heart disease.

The Frankenstein Fat: Trans Fat

Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They're found in processed, fried (especially doughnuts) and baked goods (including partries and biscuits).

They've been popular in the past because they're cheap, easy to use and last a long time. However, recent research has shown that trans fats raise your bad (LDL) cholesterol levels, lower your good (HDL) cholesterol levels, and increase your risk of developing heart disease.

How Much is Too Much?

All fats are equally high in calories and should be eaten in moderation. A good place to start is to look at the labels on the back of foods.

  • High fat is considered anything more than 20g fat per 100g
  • Low fat is 3g fat or less per 100g.
  • High levels of saturated fat is more than 5g saturates per 100g
  • Low levels of saturated fat is 1.5g saturates or less per 100g

Trans fats don't need to be labelled separately under European law. However, hydrogenated vegetable oil must be listed, and this may contain trans fats.

Don’t be Fooled by “Low-Fat” Labels

Don't always assume that 'low fat' on a label means that it's a healthy choice.

All the 'low-fat" really means is that the food is 25% lower in fat than the standard equivalent. If the food is high in fat in the first place, then the low-fat version may still be high in fat!

Posted by Heather Waghorn.

Forget Credit, You're the One who Should be Crunching this Summer!

Summer holidays are a time to relax and take a break from life's stresses. However, you're also likely to be treating yourself to a few extra deserts, drinks and ice creams, so it's important to try and fit in a bit of activity too. Whether it's doing a few crunches in your hotel room, or swimming a few lengths in the pool, every little bit counts. Here's some more ideas to help you keep in shape.

Release your Inner Child

If you’re on holiday with children, invent challenges that get everybody moving around. Make up ball games, races and time trials (who can build the biggest sun-castle in 1 minute?). Not only entertaining, these games are great for burning calories and improving agility and co-ordination.

The local playground can also be a hidden workout zone for you. Pushing your kids on the swings will work your upper body, especially your shoulders and tricep muscles. If no-ones watching (and it looks sturdy enough!), see how many chin-ups you can do on the climbing frame.

Waves Were Surely Designed to be Surfed or Jumped!

Battling with the sea’s natural resistance, your body will be challenged in ways that a gym session won’t come close to. Half an hour of aquatic fooling around will burn loads of calories and strengthen both your leg and core muscles.

Why not take the plunge and try out some of the local watersports? Not only great fun, it’ll work muscles you didn’t know you had, especially in your core area.

If you you’ve got the use of a pool, don’t just lie around on the sun-lounger, swimming is a great all round exercise that uses every major muscle group.  Challenge yourself to see how many lengths can you do in 30 minutes. Then try and beat it the following day.

Become the Holiday Gopher

Burn a few extra calories by carrying the luggage, getting the drinks from the bar (even if it isn’t your round), heading off for ice creams and running back before they melt!

Beach Bum Basics

Walking and running on sand is great for toning the legs and bum. A sandy and slightly unstable surface will  improve the strength in your ankles and calf muscles. Your core will also have to work extra hard too. Just build it up slowly, so that you don’t get injured.

I hope you have a lovely summer, and don’t forget to pack the trainers!

Heather
www.hafitnes.com


Posted by Heather Waghorn.

What’s the Point of Sports Drinks & Gels?: Part 2

Re-fueling on the Run

There’s a variety of sports drinks, gels and bars on the market to provide you with a quick carbohydrate hit whilst on the run. All are designed to boost your energy levels and prevent you from resorting to using fat as a major fuel supply during endurance events.

Research suggests that you should consume between 30-60 grams of carbohydrate per hour (depending on your size and exercise intensity) when exercising. It's worth noting that this is the maximum amount that your body can deal with, so consuming more than this will not make you run faster or further!

As it takes at least 30 minutes for the carbohydrate to be absorbed into the bloodstream, it’s important to start consuming it before you start feeling tired.

Drink & Be Merry!

Sports drinks are a great way to replenish spent energy and also re-hydrate your drained body.

Most big city marathons have drinks like Lucozade Sport at regular intervals. However many people find that they can’t tolerate the taste or suffer from stomach cramps after drinking it. It's worth experimenting on training runs first!

You can buy other brands, such as the Science in Sport PSP22, which are easier to stomach. However carrying a couple of litres of liquid around 26.2 miles can be a bit cumbersome!

Get Gelled Up!

A logistically easier option is to carry energy gels, which can be tucked into shorts, belts and pockets etc.

They are essentially concentrated drinks of about 100 calories each, and they come in range of flavours and textures.  It's important to take on some water (usually around 200ml) with the gels to help them get absorbed into your bloodstream.

Beans, Bars & Bananas

Some people carry jelly beans, bars and bananas and munch on them whilst running. These can all be good sources of quick-release energy if you eat a little and often. They also need to be consumed with plenty of water to help them be absorbed.

What Else Should You Know?

You ideally need to strike a balance between carbohydrate availability, performance and minimizing digestive distress. Practice is the best way to do this. 10 miles into your marathon is neither the time nor the place to discover that a particular sports drink gives you diarrhea!

A word of warning, if you're training for less than an hour, you should not be using sports gels or drinks. You only need to be taking on water to avoid dehydration.

Finally, the amount of glycogen stored in your muscles before you set off will have a huge impact on your performance. To boost your glycogen levels, you should eat plenty of carbohydrates in the days before, and morning of your marathon. This will mean that you will be able to run for longer and harder before you have to rely too much on your fat stores (see Part 1) for fuel.

www.hafitness.com

Posted by Heather Waghorn.

Deflating that spare tyre!

How to get rid of that bulging waistline

Performing hundreds of sit-ups maybe great for developing a six-pack, however most of us need to concentrate on reducing that not-so-attractive layer of fat top first.

It’s not just about the way you look that’s important. If you tend to store fat around your middle you have a greater risk of developing conditions such as heart disease and diabetes.

Just how big is too big?

The British Heart Foundation says that you have a greater risk to your health if your waistline is larger than 94cm (37”) for men or 80cm (32”) for women.

You need to measure around the bit that is mid-way between your hip bone and the bottom of your ribs (don't cheat by holding your tummy in, let everything hang out!)

How to loose a pound of fat

The best way to get your waistline back is by eating a healthy, low fat diet plus lots of regular exercise.  Basically you need to burn off more than you put in.

To quantify this, one pound of stored body fat equals 3500 calories.

Put another way, if you create a 3500 calorie deficit in a week through diet, exercise or a combination of both, you will lose one pound. That might sound a lot, but over a week, it amounts to just 500 calories a day.

The best way to do this is to increase your activity levels so that you are burning an extra 250 calories, and decrease your food intake so that you are consuming 250 calories less a day.

How to burn 250 calories

This will depend on your age, sex, weight and metabolism, as well as how intensely you exercise, but here are a few examples of what it takes to burn around 250 calories:

  • A 10 stone person running moderately hard for 20 minutes
  • A 12 stone person moderately cycling for 30 minutes
  • A 14 stone person walking fast for 35 minutes (not necessarily all in one go).

It's often difficult to fit in structured exercise into a busy lifestyle especially if you work long hours and have a family. Here's a few things you can do to help to knock off a few calories each week:

  • Take the stairs rather than the lift (up as well as down!)
  • Walk or cycle to work or the station
  • Walk to a sandwich shop at lunchtime that’s further away than your regular one
  • Stand on the bus/train instead of sitting down
  • When you get home from work, play with your kids on the floor rather than slumping in a chair
  • Go out for a bike ride, football in the park or kite flying with your kids at weekends

How to consume 250 calories less a day

The following are easy things to cut out of your diet that are around 250 calories each (some are a hell of a lot more!):

  • High calorie breakfasts: 1 Danish pastry, 1 muffin (American-style), 2 small croissants or 1 Starbucks Grande latte made with whole milk
  • Meals extras: Half a naan bread, 1 small potion of chips, 1 large dollop of mayonnaise or a large spring roll
  • Snacks and puddings: 1 piece of cake, 1 chocolate bar, 2 small portions of cheese, 1 portion of ice cream
  • Alcohol: 1.5 pints of lager or 1.5 large glasses (250 ml) of wine

Every little bit helps!

If this all sounds too much, just think that doing more than you are doing now is a step in the right direction.

 
http://www.hafitness.com

Posted by Heather Waghorn.