Magazine1

Get to know everything you’ve ever questioned about sports, exercising and nutrition. nutritious foods. Not everyone are aware of the

Feeling Fine

consequences of poor eating

Fjölbrautaskóli Suðurlands 12.03.14.

habits. You could end up in a hospital in your mid 30’s and be dead by 40 if you don’t choose right. Obesity is growing fast among us and it kills more people than we ever could imagine every single year. Also there are Lorem ipsum dolor many diseases that follow bad dieting, such sit amet, Health related to other Everything you want to know as heart diseases and even cancer. The right foods consectetuer about healthy living, sports bring pleasure and nutrients –and it also makes exercising, nutritious meals us happy and gives us longer lives. adipiscing elit.

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Inside:

and more.

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page

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General introduction to nutrition Nutrition is a science. The details of a nutrient’s chemistry or a cell’s biology may be

Fun wordlists with interesting words connected to general health, nutrition and health related to sports.

Read inside personal profiles about world famous trainers, dietitians, actors, book publishers and television presenters.

Super easy breakfast idea for healthy and happy bodies!

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overwhelming and confusing to some. But when the science is

+ facts are connected one by one, explained step by step and the

the PLUS detailssix become clear and

summaries that will amaze you! nutrition?

Why did I choose understandable.

•

Soft Drinks

• Vitamin D I •chose because Hownutrition to Exercise Safely I think it’s fascinating funforto study. It is really • Eatingand Right Exercise important to chose right what you eat, • Food for your teeth because you are what you eat, right? People • Coconut oil nowadays tend to choose “bad” nutrientpoor foods over the “good” and nutritious

Feeling Fine Alexandra, Andrea og Laila

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Health Educators Career opportunities Health in general

With a Nutritional Sciences Degree

Heath educators teach and educate people about health and wellness [issues]. Areas within this

A Nutritional Sciences degree can be the foundation for

profession consist of environmental health, physical

many diverse career opportunities. You can choose from

and social health, emotional and spiritual health.

a wide variety of positions, such as in the food or health

Individuals and groups learn to behave in a manner

industry and in the medical field.

conducive to the promotion of health. Health

Dietitians and Nutritionists Dietitians and nutritionists give people advice about healthy eating. They also create diet plans to meet the

educators have an average salary of $52,000 (ca.

5.800.000kr.) as per the bureau.

Dietetic Technicians

individual nutritional needs and preferences of their

Dietetic technicians assist nutritionists and dietitians

clients. On average, dietitians and nutritionists earned

in providing food service and nutrition programs.

annual salary of $55,000 (ca. 6.185.000kr.), according to

They also create meals based on regular nutrition

the Bureau of Labor Statistics.

standards and educate people about nutrition. The

Fitness Instructors

+

bureau shows that the workers earned $29,000 (ca.

3.250.000kr.) a year on average.

Health and Sports

Fitness trainers and instructors lead individuals and

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groups in exercise activities. Trainers and instructors can

A personal article

also help clients achieve their fitness and health goals by

giving them advice and information about nutrition and dieting. According to the bureau fitnesshealth trainersand and sports I chose

for a

instructors have earned an average annual income of $36,000 (ca. 4.000.000kr.).

subject because it is very fun and interesting to learn about why health is so important in your life. I have been playing sports since I was seven years old and I have learned why playing sport and being in a good health situation is so important. What makes the subject interesting is that health

Jillian Michaels

care can change one person in so many ways. If a person is fat and

American Dolor Sit Amet personal trainer

(continued)

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Jillian Michaels is an american personal trainer, reality show personality, talk Elísabet Margeirsdóttir a young nutritionist.

She is best known for show host entrepreneurisfrom Los Icelandic Angeles, California.

Jillian has been on really in theand chemistry of With the Jillian. She also her always appearance Theinterested Biggest Loser Losing it human body. interest in began she was in known for herHer appearance onhealth the talk showwhile The Doctors. high school.

Since she has been living her healthy Jillian wastheborn in Los Angeles.

Hernew mother Joann McKarus and lifestyle.

Douglas McKarus. Her parents divorced when she was only 12 years old. She suffered obese. Jillian went to California State University and there she got the Early she got the idea of educating herself in health support from her personal trainer. In 2002 she opened a sport medicine related fields in college. By studying health she got offered to facility. work with what she loves the most. In December 2011 she As a personal trainer blend all techniques with her clients, including decided to let her dreams come true and started working kickboxing, yoga, pilates, plyometrics and weight training. Jillian has also with giving advice to people about their lifestyle and eating developed a continuing education series for trainers, and holds a nutrition and habits. In March 2012 Beta næringarráðgjöf ltd. was wellness consultant certificate with the American Fitness Professional and founded by Elísabet.

Associates.

Elísabet wrote the book að hlaupa” herseries The Biggest Jillian started as “Út a trainer on thewith reality friend Karen The book wasand published in in 2007. And she Loser in 2004.Kjartansdóttur.

She then departure in 2006 came back 2013 and since then haswould been be very announced in 2010 thatitthat her popular last show.among But Jillian couldn't stay Icelanders.

Theand book is a universal for2015 all types away for long decided she willrunning be back book for the show. of people. It comes in handy for both beginners While Jillian wasn't and in The Biggest Loser experienced runners. book focuses balanced diet, it With Jillian. show she took her timeThe to develop her ownon serie called Losing exercises and of course running. Elísabet has a great

LCS

experience of running. She has competed in numerous marathons, both here in Iceland and in other countries.

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Elísabet Margeirsdóttir An Icelandic nutritionist Dolor Sit Amet

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Robert “Bob� Harper is an American personal trainer. He appears on the television show The Biggest Loser. Bob was born in Nashville, Tennessee.

Bob became a vegetarian after reading a book, and on the year 2010, he decided to become a vegan for a year. That same year, PETA voted him the sexiest male vegetarian of the year.

Harper has worked as a personal trainer for celebrity clients. He is the trainer on the TV show The Biggest Loser, and has been there since 2004. In addition to his appearance in the show, Harper also works as a yoga instructor.

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Bob Harper American personal trainer

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4

Gunnar Peterson is a personal trainer for celebrities like Kim Kardashian, Angelina Jolie, Sylvester Stallone, and Feeling Fine also with

12.03.14 many others. He has

Interesting words connected to nutrition

Gunnar Peterson

worked with worked athletes

A personal celebrity trainer

Metabolism: The chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. In metabolism some substances are broken down to yield

This energy for vital processes while other substances, necessary for life, are synthesized.

from

the

NBA, NHL, NFL, and

is one high-energy trainer that makes

his workouts engaging and fun for the client.

Calories: A unit of energy-producing potential equal to this amount of heat that is contained in

Peterson can be hired for personal appearances

food and released upon oxidation by the body. Also called nutritionist's calorie.

and for speaking engagements. He works with Deficiency: A lack or shortage, especially of something essential to health; an insufficiency: a nutritional deficiency.

Portion: The amount of food served to one person; serving; helping.

each on an individual basis, focusing on achieving long-term

results

through

challenging

constantly varied workouts. He has been featured

many different Additive: A substance added in small amounts to something else in to improve, strengthen, publications, or otherwise alter it.

and

such as Men’s

Health and on network television. He also serves as

editor Diet: A regulated selection of foods, as for medical reasons or cosmetican weight loss.and

writes a regular column for Muscle

and Fitness magazine, is on the advisory board for

Lifestyle: A way of life or style of living that reflects the attitudes and values of a person or group.

Fitness magazine, and has been a contributing

Digestion: The process by which food is converted into substances editor that canfor be absorbed and magazine Glamour

as well as a

assimilated by the body. It is accomplished in the alimentary canal by the mechanical and enzymatic breakdown of foods into simpler chemical compounds.

contributor for Clean Eating.

ASM

Gastronomy: The art or science of good eating.

Dietitian: A person who is an expert in nutrition and specializes in dietetics.

more. Gunnar is the

Chronic: Lasting for a long period of time or marked by frequent recurrence, as certain diseases:

highest

chronic colitis.

personal trainer in

Obesity: The condition of being obese. Increased body weight caused by excessive accumulation

America and he is

of fat.

known for his witty

Vegan: A vegetarian who eats plant products only, especially one who uses no products derived from animals, as fur or leather.

He

humor

paid

and

his

fascinating way of winning people over.

Nutrients: A source of nourishment, especially a nourishing ingredient in a food.

has over 20 years of AĂ?B

experience industry,

in

the

and

has

clients

ranging

from

professional

athletes,

to

movie

stars,

to

the

guy

next

door.

By college, Gunnar had gotten serious about fitness and started his career. He is a graduate of Duke University (class of 1985) in Durham, North Carolina with degrees in Physical and

Fitness, Psychology

Nutrition.

Peterson owns and operates a private training facility in Beverly Hills, California where he works out up to 9 clients per day. He released his first book, G-Force, in January 2005 (Regan Books). The book is about training, making it a part of your life, creating and maintaining a positive mindset, and improvising to keep workouts effective

and

interesting.

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weight (of course), another one to conquer stress, and last but not least one to look and feel their best, every single day.

“The Snack Factor Diet” is the perfect book for those who can’t control their snacking. The book teaches readers to snack smarter and healthier and focuses on few aspects. By snacking [right] you keep your metabolism revved, eliminate sugar cravings and you put and end to hunger-

related

mood

swings, which sounds pretty good. The book has a proven menu plan with

numerous ideas of

satisfying snacks.

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That is your fitness level that depends on getting a usual exercise, but it‘s up to you to be careful and make you feel good not

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Keri Drinks Soft The Good Michael Food Arnold Importance Glassman for Morning Schwarzenegger Jordan your and teeth with Your of Vitamin Oatmeal HealthD

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(continued) (continued)

actually cause a problem with your body. If you start the exercise program full steam ahead you are likely to hurt yourself than take it slowly at first. In a good and safe fitness plan you keep steady pace when you are learning proper form and build tolerance. As you get in a better shape and gain more strength you can be able to speed up in your plan.

Safety tip No. 1: Warm up and cool down You have to prepare yourself for the upcoming effort by going through a warm-up period. 5 to 10 minutes aerobic is a great start to begin with and it will get your blood flowing, the temperature of your muscles will get higher, and you start breathing faster, all of which help your body adjust to the demands you will be placing on it during exercise. All workout plans should end up with cool down which decreasing your pace, allowing your heart rate and your breathing to return to normal.

Safety tip No.2: Stretch Stretching after you have warm up will help you staying flexible and you get more out of your fitness routine.

After your cool down there is good to stretch because you get even more flexibility when your muscles is warm.

Good tips for stretching: Go slowly into your stretch and hold in 30 seconds, relax while stretching, you do not have to feel pain.

Safety tip No.3: Get the right gear You have to train in the best gear for your body both for your comfort and safety. You don’t always have to buy the most expensive stuff but the things you need in exercise are these: Athletic shoes and they have to be replaced every six months, weather-appropriate clothing and any necessary protective equipment.

Safety tip No. 4: Add Variety You have to have variable in your exercise program or your body will adapt and you will get less benefit from it. The best exercise programs involve a mix of aerobic activity and strength training, along with stretching.

That is recommended that each week you should aim for a total of 150 minutes of aerobic exercise and take off at least one day between strength training sessions to allow your muscles to recover.

Safety tip No.5: Hydrate You have to be careful of drinking enough water or you could end up dehydrated or with heat exhaustion. A good rule is to drink 2 cups of water 15 minutes before your exercise program and another 2 cups after your cool down. There is also very good to take a quick sip while during your exercises.

Safety tip No.6: Listen to your body Your muscles can feel sore up to 24 hours after a good workout. If you feel any pain during a workout stop immediately and talk to a doctor. And the same, if you feel muscle soreness for a long time. Don’t work out

when you are tired and always listen to your body. But remember if you exercise wisely you’ll stay in the game and stay safe. they have to be replaced every six months, weather-appropriate clothing and any necessary protective Lorem Ipsum

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How to Exercise safely

Summary from http://www.everydayhealth.com/fitness/basics/tips/how-to-exercise-safely.aspx equipment.

Safety tip No. 4: Add Variety You have to have variable in your exercise program or

your body will adapt

and you will get less benefit from it. The best exercise

programs involve a

mix of aerobic activity and strength training, along with stretching. That is recommended that each week you should aim for a total of 150 minutes of aerobic exercise and take off at least one day between strength training sessions to allow your muscles to recover.

Safety tip No.5: Hydrate You have to be careful of drinking enough water or you could end up dehydrated or with heat exhaustion. A good rule is to drink 2 cups of water 15 minutes before your exercise program and another 2 cups after your cool down. There is also very good to take a quick sip while during your exercises.

Safety tip No.6: Your muscles can

Listen to your body feel sore up to 24 hours after a good workout. If you feel any pain during a

workout stop

immediately and talk to a doctor. And the same, if you feel muscle

soreness for

a long time. Don’t work out when you are tired and always listen to your body. But remember if you exercise wisely you’ll stay in the game and stay safe.

ASM

Eating right for exercise Summary from http://www.everydayhealth.com/fitness/eating-right-for-exercise.aspx Sue Travis, RD, PhD, of the division of nutritional sciences at Cornell University in Ithaca, N.Y say that you need energy to exercise and that energy comes from food. You have to eat before any fitness activity and after.

The right food to eat before exercise Lorem Ipsum That is

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How to Exercise safely

different between each person how much food they need. That varies with age, sex, weight and activity level.

The rate how much calories you burn depends on the exercise you do and how well you do it. Sue Travis say‘s it’s important to divide your calories between carbohydrates, protein, and fat: Carbohydrates: Carbohydrates, sugars and starches are broken down by the body into glucose. Muscles then use it for energy. Glycogen helps you getting through high-intensity exercise and prolonged endurance. Good examples for Carbohydrates are cereals, fruit, pasta and more.

Protein: Protein has to be in your major meals because it will help slow absorption of carbohydrates. Good examples for Protein are fish, chicken and meat.

Fat: Travis says that you need a fat in your diet and a good example for fat is milk and meat.

Travis says also that you have to try to have combination of the three items in all your major meals.For breakfast it‘s good to eat oatmeal, low-fat dairy product, and a glass of juice. For lunch it‘s good to have sandwich made with lean meat on a whole-grain bread, with raw veggies and fruit on the side. Protein bars can be useful but don‘t use them instead of eating a major meal Timing meals and snacks Always try to eat before you practice in the morning or you can use up all your stored energy. If you’re planning a hard workout, eat a meal high in carbohydrates at least three to four hours before. A fruit for a snack in the morning is a great way to start the day.

Factor in Fluids It‘s very important to drink fluids before, during and after workout and try to drink even if you aren‘t thirsty.

Water is a good choice for most activities but if you are in a longer exercise you will probably need a sport drink. Sports drinks are more designed for people who are doing endurance activities for prolonged period than designed for the average person. Caffeine is dehydrating and Travis says that you have to drink some water with the caffeinated drink if you drink it.

If you drink as much water that your body needs and eat regular meals that include carbohydrates, protein, and fat, you should have all the energy you need for your exercise.

ASM

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Gillian McKeith

fat,

and no vitamins or

Gillian McKeith is a Scottish nutritionist, born in 1959

Scottish nutritionist and television presenter

in Perth, UK. She is also a television presenter. She Lorem Ipsum

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hosted the show “You Are What You Eat” in the UK minerals.

So is from 2004 to 2007. Gillian has also written and coconut oil better than other fats and oil? published several books about nutrition, including “Coconut oil is better than butter and trans fats,

”You Are What You Eat”, and “Dr. Gillian McKeith’s but not as good as liquid vegetable oils,” says

Penn

Ultimate Health Plan”. In 2005 she was awarded a State University cardiovascular nutrition Consumer Education Award.

Even

researcher Penny Kris-Etherthon.

Her book “You Are What You Eat” has been sold in more

thou coconut is cholesterol free, it is still a

than two million copies, all around the world. Her book was also

saturated fat that needs to be limited in the

diet. If the most borrowed non-fiction library book in the UK. After that you are looking for health benefits, switch from

great success, McKeith presented the television show “You Are What You Eat”. The show has been broadcasted in more than 34 countries around the world. Regularly it’s watched by millions of viewers internationally.

Gillian has a great influence on people of all kinds (not only the overweight ones). For a long time she has been helping people to change their poor eating habits and bad lifestyles, with good results.

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Nutrition: Coconut oil Did You Know?

Fun facts about nutrition and dieting

Coconut is the latest food “cure-all”. Claims that coconut oil is a Coconut is the latest food “cure-all”. Claims that coconut oil healthy food thatC can cure everything from poor immune • Vitamin is vulnerable to heat.

That means raw fruits and is a healthy food that can cure everything from poor function,vegetables thyroid disease, heart disease to obesity, cancer and than their cooked usually have higher nutrient density immune function, thyroid disease, heart disease to obesity, counterparts.

HIV. cancer and HIV. So should you start eating as much of coconut oil as you can? Not So• should startiseating as much ofsource coconutofoil as you C. The you potato an important vitamin so fast. can? Not so fast.

Not all evidence are pointing that coconut is a healthy, and this • allHigh-protein diets have been implicated several chronic Not evidence are pointing that coconut is a healthy,inand claims appear to be more testimonials than clinical evidence. diseases, including heart disease, cancer, obesity and kidney this claims appear to be more testimonials than clinical Doctor Darius Mozaffarian says that all coconut oil test that has stones. evidence. been made has all come positive out, but not sure why.

Doctor Darius Mozaffarian says that all coconut oil test What coconut oil? than most other animal-protein sources. It can help • is Fish is leaner that has been made has all come positive out, but not sure with weight-loss efforts.

Pure virgin coconut oil contains no hydrogenation, contains 92% why. saturated fat (the highest amount of saturated fat of any fat).

What is coconut oil?

Every found in breaks animal down products containof foods into • other The saturated process offatdigestion all kinds Pure virgin coconut oil contains no hydrogenation, cholesterol.

Unlike the coconut oil is the saturated fat called oil, nutrients. contains 92% saturated fat (the highest amount of and can be found solid, semi-solid and liquid. saturated fat of any fat).

As for all fat tend have to themaintain same numbers calories per body weight • calories, Vegetarians lowerofand healthier Every other saturated fat found in animal products contain gram. One tablespoon of coconut oil contains 117 calories, 14 of cancer than than non-vegetarians.

They also have lower rates cholesterol. Unlike the coconut oil is the saturated fat grams fat, 12g saturated fat, and no vitamins or minerals. the general population. called oil, and can be found solid, semi-solid and liquid.

help

fight air and sea

As for calories, all fat have the same numbers of calories

•

The ingredients on food labels are listed in descending order of predominance by weight.

per gram. One tablespoon of coconut oil contains 117 calories, 14 grams fat, 12g saturated

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80% of heart diseases and 90% of diabetes are tied to unhealthy eating and lifestyle habits.

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Green-tipped bananas are better for your health than over-ripe bananas.

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The sulfur compounds in onions help to detoxify the body. Onions also aid in cellular repair.

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• Vit min B1 can

sickness.

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Olive oil is one of the best heart disease-fighting natural foods available.

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Raw peanuts contain enzyme inhibitors that make it difficult for your body to digest protein.

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1 cigarette can destroy up to 100 mg of vitamin C.

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Neither strawberries, raspberries, or blackberries are actually berries.

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Cinnamon is a potent antioxidant that can help reduce the risk of blood clots, control blood sugar, and improve insulin sensitivity.

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Diet soda drinkers are up to 60% more likely to develop type-II diabetes, than those who drink an equal amount of regular soda.

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Soda intake leaches calcium from bones, which contributes to lower bone mineral density and the development of osteoporosis. It also destroys tooth enamel.

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Minerals only constitute 4% of our body weight because they don’t furnish energy (example of minerals include calcium, iron and sodium).

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Nutrition: Did You Know?

Fun facts about nutrition and dieting maintain a healthy weight, and more. But if you don’t like it, you're so much less likely to do it.

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If you drink more water it can help you lose weight, improve your mood, and more.

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Recent research shows that, if you enjoy the food you're taking in it's so much easier to stick with a healthy-eating plan, whether it's designed for weight loss or just overall wellness.

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If you practice mindfulness whenever it is possible you are associated with lower levels of stress, extra brainpower, and other positive side effects (like not eating a whole bag of chips without even realizing it).

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Orgasms release the feel-good chemical oxytocin, which then gives flood of endorphins. Those endorphins help soothe pain, like your killer cramps.

you a can

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Many people are spending a lot of money on multivitamins but in general, getting as many of the vitamins and minerals you need from your diet as you can is a better idea than relying on pills, since you're less likely to face toxicity concerns.

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Tongue prints are as unique as fingerprints.

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There are 206 bones in the human body. A quarter of them are in your feet.

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If all 600 muscles in your body pulled in one direction, you could lift 25 tonnes.

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Health & Sport: Did You Know?

Fun facts about health and sport Placed end to end, the blood vessels in your body would stretch about three times around the world.

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You'll look younger if you have more sex. One study found out that people who reported having sex four times a week looked about 10 years younger than they were.

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If you want to sleep better anything with a lot of acid can cause heartburn and discomfort during the night. That is tomato-based foods and spicy dishes. To prevent tossing and turning it is recommending to staying away from these types of foods at least three hours before you go to bed.

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Exercise gives you energy. You might be surprised how but if you take a minutes workout in the morning it can change your whole day. When endorphins are released into your bloodstream during exercise, you feel more energized the rest of the day.

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30 much

The heart is the strongest muscle of your body and beats about 100,000 times in one day, for an average adult.

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Abulia: lack of will or motivation.

Agnosia: failure to recognize an object Lorem Ipsum

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Health & Sport: Did You Know?

Fun facts about health and sport Causalgia: A sensation of intense pain.

Drive: motivation Fantasy: mental image, day dreaming.

Flashback: a recurrent of memory or feeling.

Lethologica: a temporary inability ti remember a proper name.

Micropsia: a visual perception that objects are smaller than they actually are.

Stupor: a state of unresponsiveness with immobility.

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Health: Interesting wordlist Some dogs can detect early stage lung cancer in people based solely on their sense of smell.

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Over 99% of disease are caused by stress.

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Every three minutes a woman is diagnosed with breast cancer in the world.

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The electromagnetic fields produced by mobile phones are classifies by the international agency for research on cancer as possibly carcinogenic to human.

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The hepatitis B virus is 50-100 times more infectious the HIV.

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Tobacco kills up to half of its users.

Health & Sports: Wordlist Maintain= keep in good repair Mindfulness= the trait of staying aware of (paying close attention to)your responsibilities/ Clear your mind Oxytocin= hormone secreted by the posterior pituitary gland Endorphin= a neurochemical occurring naturally in the brain and having analgesic properties Minerals= solid homogeneous inorganic substances occurring in nature having a definite chemical composition Toxicity = The toxicity of some antibiotics renders them clinically useless.

Discomfort= the state of being tense and feeling pain Pace= speed dehydrated= you aren‘t getting enough water in your body fitness routine= a program that you follow when you are exercising ASM

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The longer the finger is in a male, the less chance they have of getting heart attack.

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Overeating reduces you ability to hear.

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You will die from lack of sleep before you will die from lack of food.

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Babies are born color blind.

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You use more than 200 muscles to take a step.

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The average person walks about twice around the world in a life time.

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A pregnant woman's dental health can affect her unborn child.

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Health: Did you know?

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