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.
+
Inside:
and more.
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page
3
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! PAGE 17
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
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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. AÝB
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. LCS
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. AÝB
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
Schwarzenegger isn’thasjust for his Nowadays Jordan the famous most lucrative A professional The One Easy Former Healthy World most of breakfast famous the professional teeth, addicting most healthy bodybuilder nutritionist recipe essential drinks basketball for me everyday vitamins and in and the an player actor world author for surprise our bodies Keri Glassman is Jordan a professional expert and Michael Arnold Schwarzenegger Jeffrey orisMJ, 66nutrition asyears he isold alsoand known wasa bodybuilding he is also a very famous actor.Nike‘s Throughout Summary: http://www.everydayhealth.com/diet-nutrition/say-no-to-soda.aspx http://www.everydayhealth.com/diet-nutrition/vitamin-d-the-sunshine-vitamin.aspx sponsors inbutglobal sports. He owns Air
published author. Shethe is vitamin also the founder, andsugar president, of his career, Schwarzenegger has been nominated for and won Soda Increased damages need teeth for and weaken bones. The in soda by born was in good born Thal, in Austria, February July 17, 30, 2013 1947. inHis Brooklyn, parents Are food for your tooth? Almond-Blueberry Oatmeal Jordan sneakers which were introduced We all know that soda is bad for our health. But why do we depression and diabetes. The most studies have raised Worst forsunlight yourcompany, teeth! Vitamins are essential chemicals for our bodies and good vitamin D food just by exposure onrecent our skins. ButMTV we also Keri Glassman, Nutritious Life, which is a nutrition practice, various awards including a Golden Globe Award, Movie coats your teeth, combining with bacteria in your mouth to Havingit? aWhy healthy teeth isour also important to have a 98 healthy New were York. thedo Hewe is local 198 cm police inwomen height chief, andgrowing Gustav kg. drink risk health for sugar loaded concerns that diet sodasfrom boost stroke risk.for Many regular soft Every food that contains sugar arefoods, bad teeth. The in 1985 and remain popular today. Jordan also Pregnant and/or breast-feeding along health. They are It vital for everyone and ensure thatdrinks? ourto need to get the vitamin other likeyou fruits and based in the US. emphasizes a non-processed whole-person approach Award, several Nickelodeon Kids' Choice Awards and a Razzie Whole grains like oats (the plain, kind) help prevent artery-clogging atherosclerosis by interfering with form acid. Both regular and diet soda contain carbolic acid. life. So here are some of the foodsare that are good for boy, your "If you're choosing a and soda, chances youThe aren't drinks have to elevated blood Early Michael Schwarzenegger was an American Aurelia. former As professional ahealthy cavities eats waylinked in through the sugar. Try pressure. to avoid sticky children need ahas little extra vitamin D. deficiency is a vegetables. bodies work right and well. You need vitamin D forchoosing starred in itbeen the 1996 film Jam as health, and Keri been helping people for years. Award.by blueberries, cholesterol absorption, says Dr. Agatston. Here, creamy oatmeal whichfeature are packed withSpace cholesterolThese acids weaken tooth enamel which causes cavities and is topped teeth. healthy beverage," says Keri M. Gans, a nutrition consultant findings have also showed nearly 50% increase in heart food, gummy and chewy, and extremely sugary food. Dried more develop inimmune women who have had babies with boneslikely basketball Schwarzenegger and totoboost player your played and several majority system, but sports, use owner careheavily when and himself. From his sport career he earned 93.7 lowering pectin Most and disease-fighting antioxidants. tooth decay. sodas also contain caffeine and Vitamin Dand deficiency Foods that are good for your teeth are thous that provide Glassman has authored four books. “The O2 Diet”, in New City and a spokeswoman for the American attack stroke risk diet soda drinkers. ASM fruit are healthier thanamong candy,daily however the sugar are now in short time between pregnancies. This age happens because the getting itYork from sunCharlotte exposure. Eating fortified foods and chairman influenced of by the his father. At Bobcats. the Jordan of 14, he was chose one phosphorous, agents that can lead to osteoporosis. There are million dollars and Michael Jordan is 650 million nutrience witch are important growth and “Slim Calm “TheDNew You andup, Improved Diet” and Dietetic Association. SERVINGS: 1Sexysupplements a more concentrate way; and the dried food is more chewier, body’s ofDiet”, vitamin getfor all used anddevelopment. there is not taking supplies dietary are safer. Vitamin D to deficiency Say no soda is very common among people. A mild also worries that people consume soda instead of milk or of bodybuilding the most over well soccer marketed as a career athletes and at of 15 his he Fruits with vitamin C are very good for you and they “The Diet”. Her most recent one, “The New You worth. stickier gummier. So sticks serious more to the teeth. Ketchup, muchSnack time Factor to build the supplements up teeth before next lack of theand vitamin may notitcause Ingredients: ¼ cdrink? steel-cut oats,¼ c fat-free milk,1 cup water,1 tbsp almonds,1/3 c fresh or frozen blueberries,1symptoms, tsp groundbut it What is a soft water, depriving the bones of calcium. Vitamin D in action generation studied psychology and was to published learn considered more about instrumental the power in help the tissue to be stronger. For example: kiwi, orange, and Improved Diet”, was in December 2012. The sodas and chewable vitamins are all bad your Soda is worthless to our bodies. It’s packed of emptyteeth. pregnancy. can cause tiredness and aches. A severe lack offor vitamin Dcalories can Be flaxseed. ASM tomato e.ct. But be careful not to to to much your will book gives the eight simple rules losestarted weight and popularizing of mind over the body. NBA At 17 around he officially the world initorthe hisa careful no to eatproblems food it rickets can Soda break your witch A soft drink isreaders another word foruse soda, fizzy drink that only leave ushard wanting more. noteeth, nutritional Healthy drink options and alternatives cause some serious (like andhas osteomalacia). The role of vitamin D in the body is to help Food sources ofwater vitamin Dhigh only become worse. isaastep-by-step good element forplan the teeth change their lives. It Cheese includes meal full of 1. BOIL 1 cupbeverage. of over heat. makesDit’s itdeficiency easy the bacteria to come in tonot thewith teeth. carbonated It often contains water, loads of Vitamin value, justfor sugar plus calories forget the side 1980s competitive and 1990s. career. can sometimes be(let’s treated vitamin calcium and phosphorus in our diet to be There are hundreds of other drinks that we can enjoy instead also it, contains calcium and phosphorus, areother. very good nutritious foods. The rules connect tothat each For sweeteners and flavoring agent. Those drinks effects). Evenare dietloads sodas of with low to no calories, does nothing LCS There various kinds ofoats. foods where vitamin D may may also be D supplements. There other foods that can provide 2. ADDare ¼ cup of asteel-cut of drinking soda. Water is the ultimate healthy drink. It’s absorbed from the gut. To keep our bones healthy for the teeth. example enough sleep means more energy at the gym, and Schwarzenegger moved to Los Angeles at contain caffeine, preservatives. for your body, ruining Whendeficiency soda,take loaded with highfound. Cod livercolorings oil hasandbeen for years a popular The may be vitamin D to ourexcept bodies. Manyit.people also vitamin D calorie-free and comes straight from our tap. Milk is also 3. COOK, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more minutes, stirring that means you lose more weight. The book has really good Food with vitamin A is also very good to keep your teeth and strong we need calcium and phosphorus. In Soft drinks, such as energy drinks, fructose corn syrup, is consumed in large amounts, people He joined age 21 and the NBA‘she Chicago trainedBulls under 1984 Joe Weider. he supplements supplement. Itwhere contains naturally highinlevels ofand both diagnosed by and your researches medical history, evenresults. somecan have lifestyle shown or good another essential drink, especially for kids. It’s packed with constantly. details and target Keri readers through all the important strong hard.walks Foodthe such as: carrots, potato and seem often people. People have shown at Vitamin develop 2 diabetes, its sugar content. addition, vitamin Das is forsweet our muscles, vitamin Aemerged and D.toAyoung single tablespoon of cod liverup oil quickly Schwarzenegger's goal aimportant league was star, to become entertaining the symptoms. A blood test are fordue vitamin D level, called 25(OH)D D type supplements nottonecessary for everyone, but nutrients that we need for our everyday life. Tea is also a rules. broccoli. emergency rooms reporting symptoms like racing heartbeat, 4. ADD ¼ cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of test provides 340% DV (daily values). blood test, can make the diagnosis. You can do the it’s recommended for older people, living in blood northern heart, lungs and brain. Vitamin DWith may alsoleaping help crowds greatest with bodybuilder his prolific scoring. the world, his meant good option (also good for in those who want towhich minimize their Water is a very important thing to, it cleans your mouth and headache and even seizures after drinking energy drinks. ground flaxseed. and serve. Many types ofItfish are high in with doctors at needed home, with an in-home test. In-home tests latitudes. It’s or also for dark-skinned people who need “The O2 Mix Diet” came out in 2009. includes a fourto prevent diseases such as cancer, diabetes and coffee drinking). You can go for whatever flavor you like, ability, becoming great Mr.Olympia. slam dunks His goal and was more accomplished he got his keep it hydride. Most of those visits are made by teens and young adults. vitamin D. Raw fish, like eaten in form ofand sushi, contains are really tosun. use, you just prick your finger to take a tiny extra timeeasy in the day cleanse that promotes fast weight loss better green, black, berries and more. Teas NUTRITION (per 178 calories, 10 ghave pro, 26His g shown carb, heart diseases. The vitamin iscaptured mostly made in our nicknames: in 1970, atherbal, age Airserving) 23, Jordan when and he His Airness. hisbeen first first Mr.5 g fiber, 5.8 g fat, 0.5 g sat fat, 40 mg sodium more vitaminThe D than fish. Furthermore canned blood sample, then send it away to a laboratory for testing. A appearance. bookcooked also features a 4which week plan with fishto Side effects of drinking soda to contain high levels of antioxidants, are believed AÝB skin by exposure to sunlight. Most foods contain taste Olympia of success title vitamin in wasNew inD1991 York. when he bodybuilding woninhis first wrist X-ray test is sometimes done for children. It AÝB in oil has more than thoseHis canned water. can preplanned menus with all-new recipes. protect the body from damage. traces ofofincluded vitamin D, with but some have ahis little bit Hundreds sodacontains andfive soft drinkUniverse studies have been published Every food that sugar are bad for you teeth. The Caviar, both NBA victories championship Mr. Bulls and wins and further seven evaluate how severe the problem is by looking for changes in In “Slim Calm Sexy Diet” Glassman inspires readers throughout the years. They have made it over clear thatsticky soft the wrist bones. cavities eats it isway in the sugar. Try to numerous avoid You black should and red, consider rich choosing inthrough vitamin healthy D. It’s adrinks common ingredient soda, your added. success Mr. Olympia was wins. titles He inhas 1992 presided and 1993. over Jordan's to take control of their forks and onpeople new of drinks are really bad foraffordable us. In fact wefocus are risking ourways health food, gummy and chewy, and extremely sugary food. Dried body in sushi will (and thank also you more later. than most think).
The vitamin isn’t like most Manyis contests individual and accolades awards andshows accomplishments and others. his legacy include eating. One way helping them to lose weight (of course),
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contains vitamin D,Soevery prevents aday. bone condition in look andand feel their best, single bodybuilding Defensive First Team honors, ten competition. First depression and diabetes. The most recent have raised stickier gummier. it sticks more to studies theAll-NBA teeth. Ketchup, children called rickets. The vitamin is Game not only ahe concerns that diet sodas boost stroke risk. Many regular soft sodas and chewable vitamins are all badbodybuilding, for your teeth. Be During Arnold's early years in Team designations, three All-Star MVP drinks have linked to elevated blood pressure. Early careful noand to eat food itOlympic canalso break your teeth, witch vital part ofbeen good health but very important also competed inhard several weightlifting and Awards more. findings haveloads also showed in heart There are of othernearly foods50% thatincrease can provide
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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. AÝB
saturated fats
unsaturated LCS
to
fat.
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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.
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As for calories, all fat have the same numbers of calories
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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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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). AÝB
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Exercise improves your mood, makes you sleep better, helps Lorem Ipsum
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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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. •
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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