Health & Fitness August
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Healthy Eating Keeping Fit Diets
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Healthy Lifestyle
e lly Tricks B t a l F Here are some surprising foods, tricks, and moves that are sworn to get you the midriff you crave. These genius tips will help you shed inches and pounds, banish the bloat, and help you feel even more confident than ever.
1
Eat at this magic hour
You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple. No matter what, do not miss that snack. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.
2
Have a ball
Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straighten your arms back out over your head. Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move.
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3 4 5 6 7
Beef up on this belly-zapping hormone
Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! Picture Ms. Pac-Man travelling around your waistline, gobbling up fat to be used as energy. That is glucagon.
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The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon...it’s as simple as that.
Chew on this
Chewing is the No. 1 tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not welldigested. Better-digested food means less gas and bloating.
Put crunches last on your flat-belly list (yes, really!)
I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last. Follow it and you can safely lose one to two pounds a week. Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day three times a week doing abs exercises.
Shake on the sea salt
The culprit making your tummy bloat? It could be the salt in your diet. Use natural sea salt or kosher salt, which is lower in sodium teaspoon for teaspoon than traditional table salts. And stay away from soy sauce: Even low-sodium soy sauce is still high in sodium and will cause practically instant bloating. Instead, flavour your food with a little fresh tomato salsa or a hint of cayenne pepper, which has an added benefit of boosting metabolism.
Try the flat-belly cheat
Play up a different body part to draw attention from your middle. If it’s your legs, wear skirts or slim pants. Shoulders – bare them even if just a bit with a boatneck or sweetheart neckline. Cleavage? Make sure your bra does its job. If your bra rides up in the back, the bra has likely stretched out. If it accentuates back flab or if the space between the cups doesn’t lie flat, go up a size.
9
Punch it out and lose 2 inches fast
Add boxing to your cardio routine. When you throw punches with weights or at a fast pace, you’re working your core in a way that helps to flatten your midsection. You must engage your core to throw punches, and twisting your torso works all the ab muscles. Boxing also gives you a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to your regular cardio routine (30 minutes at high intensity four to five times a week), and you can lose up to 2 inches from your waist in four weeks. Simply throw punches while holding 1- or 2-pound weights for 8 minutes, alternating arms, then repeat without weights at a faster pace for 8 more minutes.
Size matters
Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces ab flab, research says.
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The ultimate flat-belly menu
Best breakfast: A slice of whole -wheat bread with natural pean ut butter and 1 cu p of your favourite berries . Best lunch: Spin ach salad with sli ced avocado, grilled firm tofu, and cherry tomat oes, drizzled with a little olive oil and fresh lem on juice. Best dinner: Grille d salmon, a roas ted sweet potato, and saut éed asparagus w ith olive oil and garlic. Best snack: A cu p of fat-free yogu rt with 2 tablespoons su nflower seeds.
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Dry sand is just about the perfect ground for training. Its uneven surface keeps your body guessing, it’s forgiving on your joints, and it randomly displaces and shifts under your weight, forcing you to engage more muscle. For this highintensity workout, mark off a 20-meter area of beach. This will be your area to train in. Try for five circuits (3 if your new to training). After completing one, immediately do 10 push-ups, then rest for 30 seconds before beginning the next circuit.
Beach Training High-Intensity Circuit
1
Duck Walk • Place your hands behind your head, elbows up. • Bend your knees and drop into a squat. • Keep your spine long and your chin forward. • Stay in this low position and duck walk until you hit the 20 meter mark. • Sprint back and repeat
Single-Leg Jumps
2
• Lift your left foot off the ground, jump forward, and land on your right leg. • Jump for 20 meters on your right leg and try to keep your raised foot off the sand. • Switch and jump back with your left leg. • The key is to brace your core on each jump, which will give your abs a serious workout as well as control your landings.
3
Cross-Body Mountain Climbers
• Get into a push-up position. • Brace your abs and pick your right foot up off the sand and slowly bring it across your body toward your left elbow. • Return your leg to the start position. • Lift your left foot up toward your right elbow. • Aim for 20 on each side.
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Bear Crawl • Get on all fours. Your arms should be shoulder-width apart and your feet slightly wider behind you. • Simultaneously place your right hand and your right foot forward, then switch to your left hand and left foot. • Crawl forward 20 yards, then sprint back and repeat.
Standing Long Jumps
5
• Crouch down and jump forward with both feet. • Land and immediately go into the next jump. Do long jumps for 20 meters, turn, and sprint back to start position. • The key is to jump for height, not for distance, to maximise muscle burn.
Training on the beach can be fun, however, also very hot so drink lots of water and also try to and train with friends or in a group as training in a group is a lot easier and will help push yourself to achieve your goals.
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Workout
Workout your abs
These exercises are easy to do at home and will give you a full abdominal workout.
1 Lie on your back with your knees bent and feet shoulder-width apart. Keep your head off the floor.
2 Bring your shoulders off the floor, compressing your abdominals as you lift.
3
5
Lift your legs and then lower back down to the starting position. Don’t put your feet to rest on the floor.
Lay flat with your hands Bring your legs towards your behind your head, your legs chest and extend back out to straight and your feet off the the starting position. Repeat. floor.
6
Put your left foot over your Lift your right shoulder right knee. Touch the sides of and twist aiming your right your head with your hands. elbow towards your left leg, crunching your abdominals.
7
Pictures taken in Plaza Gym
Place your hands beneath your lower back for support. Raise your feet about 4 inches off the floor.
4
Again, lay flat with your Move your legs up and down hands under your lower back alternatively as if you are and feet off the floor. stepping.
Using an exercise ball, sit with your back pressed against the ball.
with us!
Repeat exercise 5 on the opposite side.
Next m
onth
Lift your shoulders, crunching your abdominals.
LE WORKG OUT
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The truth about
Gluten More and more supermarkets and health food shops stock gluten-free products. That’s good news for people with celiac disease, who for health reasons should not eat wheat with gluten. Yet paradoxically, most of the people who reach for gluten-free products don’t have celiac disease and or even a sensitivity to wheat, Peter H.R. Green, MD, director of the Celiac Disease Center at Columbia University, told WebMD.
“The market for glutenfree products is exploding. Why exactly we don’t know. Many people may just perceive that a glutenfree diet is healthier.” In fact, it isn’t. For people with celiac disease, a gluten-free diet is essential. But for others, “unless people are very careful, a gluten-free diet can lack vitamins, minerals, and fiber,” says Green.
Celiac Disease – Serious and often undetected Experts estimate that about 1% of Americans have celiac disease. The condition, caused by an abnormal immune response to gluten, can damage the lining of the small intestine. That, in turn, can prevent important nutrients from being absorbed. Symptoms of celiac disease include diarrhoea, anaemia, bone pain, and a severe skin rash called dermatitis herpetiformis. But celiac disease often has few or no symptoms. In part for that reason, only about 5% to 10% of cases are diagnosed in the U.S., Green says.
be tested. The first test is typically a blood test that detects antibodies related to an abnormal immune response. If the blood test is positive, a biopsy is performed to confirm inflammation in the lining of the small intestines.
But what if you don’t have Celiac Disease? Some people may be sensitive to gluten but don’t have outright celiac disease. These people may feel better on a diet with less gluten.
How can you know if you have celiac disease? The only way is to
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For starters, going gluten-free means saying no to many common and nutritious foods. Gluten is a protein found in wheat, barley, and rye. Gluten also shows up in many whole grain foods related to wheat, including bulgur, farro, kamut, spelt, and triticale (a hybrid of wheat and rye). Some celiac disease experts warn patients to steer clear of oats, as well. Gluten itself doesn’t offer special nutritional benefits. But the many whole grains that contain gluten do. They’re rich in an array of vitamins and minerals, such as B vitamins and iron, as well as fibre. Studies show that whole grain foods, as part of a healthy diet, may help lower risk of heart disease, type-2 diabetes, and some forms of cancer. The 2010 Dietary Guidelines for Americans recommends that half of all carbohydrates in the diet come from whole grain products. To be sure, a few whole grains don’t contain gluten, including amaranth, millet, and quinoa. But they are far less common than gluten-containing grains. Meeting the dietary guidelines goal is very tough if you have to eliminate wheat, barley, rye, kamut, and other glutencontaining whole grains.
Chilli Festival We have noticed the lack of chilli festivals here in Spain and would like to get something organised. But before going ahead we want to get some feedback from like-minded chilli lovers! Do you grow or sell chillies, make your own sauces, or simply enjoy chillies? Would you like to see a chilli festival take place in Gibraltar, or somewhere along the coast up to Malaga? Or do you know of an event which we haven’t found? If so, please get in touch! All feedback would be appreciated!
Email: welovechilli@outlook.com
Do you cook as healthily as you think?
So what’s wrong with the rest of us giving a gluten-free diet a try to see how we feel?
If you want a truly healthy meal, you have to cook it yourself. But sometimes, you put in all of the effort of making a nutritious meal, only to find that you’ve fallen prey to one of the many healthy-cooking mistakes. Avoid taking the healthiness out of your meal by learning about common cooking mistakes.
n Putting oil in pasta water
Adding oil to your pasta water makes it harder for sauce to stick to your pasta. It also strips certain nutrients out of the pasta and can add on unnecessary calories. Instead, keep your water boiling consistently so the pasta is always moving around and stir it frequently.
n Going heavy on the sauces
Only use enough sauce to add flavour to the dish and do the same when it comes to dressings for salads. When possible, use low-calorie, low-sodium or low-fat sauces.
n Boiling your veg
When vegetables are boiled, a good deal of their nutrients – like vitamins and proteins – are eliminated. Instead, try using a steamer or even throw them on the grill to lock in the flavour and nutritional value.
n Peeling the produce
You may be used to peeling your fruits and veggies before eating them but resist that urge. A lot of fruits and vegetables hold their essential nutrients – like vitamins A and C – in or right beneath their skin, so ingest this part of the produce as much as possible to get all of the health benefits.
n Skimping on flavour
Many people think that a nutritious meal has to be tasteless and bland, but this simply isn’t true. Eating foods that are low on flavour will make healthy eating a chore, and you’ll be more likely to crave unhealthy, flavourful foods. Instead, give your food a flavour kick by using spices such as basil and cayenne pepper, which actually speed up your metabolism. 57 57
OF THE
Radishes are more than just a tasty, colourful addition to your salads. They are packed with nutrients and healthy benefits that can help prevent many ailments and diseases. And as well as the tasty root, you can also eat the leaves. After years of throwing the leaves aside, I have recently found out that radish greens are edible and in fact contain almost six times the vitamin C content of their root! Radish leaves can be eaten as part of a salad, they can be used in cooking, or add them to your smoothies. Radishes are a rich source of vitamin C and also provide iron, calcium, folic acid and potassium. They have a low glycemic index and are exceptional for diabetic people. This tasty, peppery vegetable is in season now, add them to your diet and reap the following benefits: Jaundice:
Radish is very good for the liver and the stomach and it is a very good detoxifier too, that is, it purifies blood. It is miraculously useful in jaundice as it helps removing bilirubin and also checks its production. It also checks destruction of red blood cells during jaundice by increasing supply of fresh oxygen in the blood. The black radish is more preferred in jaundice. The leaves of radish are also very useful in treatment of jaundice.
Piles:
Radish is very rich in roughage, i.e. indigestible carbohydrates. This facilitates digestion, retains water, cures constipation (one of the main causes for piles) and thus gives relief in piles. Being a very good detoxifier, it helps heal up piles fast. Its juice also soothes the digestive and excretory system and this also relieves piles.
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Urinary Disorders:
Radishes are diuretic in nature, i.e. increase production of urine. Juice of radish also cures inflammation and burning feeling during urinating. It also cleans the kidneys and inhibits infections in kidneys and urinary system. Thus it helps a great deal in curing urinary disorders.
Weight Loss:
Radishes are very filling, i.e. fills your stomach and satisfies your hunger easily without giving you many calories, as they are low in digestible carbohydrates, high in roughage and contain a lot of water. It is a very good dietary option for those determined to lose weight.
Cancer:
Being a very good detoxifier and rich in vitamin-C, folic and anthocyanins, radish helps cure many types of cancer, particularly those of colon, kidney, intestines, stomach and oral cancer.
Skin Disorders:
Vitamin-C, phosphorus, zinc and some members of vitamin-B complex, which are present in radish, are good for skin. The water in it helps maintaining moisture of the skin. Smashed raw radish is a very good cleanser and serves as a very efficient face pack. Due to its disinfectant properties, radish also helps cure skin disorders, such as drying up, rashes, cracks etc. and also refreshes it.
Being diuretic, cleanser and disinfectant, it helps cure many kidney disorders. Its diuretic properties help wash away the toxins accumulated in the kidneys. Cleansing properties clean kidneys up and lessens accumulation of toxins in the blood, thereby decreasing their concentration in the kidneys. Its disinfectant properties protect the kidneys from any infections too. Thus it is good for overall health of the kidneys.
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Insect Bites:
It has anti pruritic properties and can be used as an effective treatment for insect bites, stings of bees, hornets, wasps etc. Its juice also reduces pain and swelling and soothes the affected area.
muscles
Fever:
It brings down the body temperature and relieves inflammation due to fever. Drink radish juice mixed with black salt. Being a good disinfectant, it also fights infections which cause fever, thereby helping cure it.
Respiratory Disorders, Bronchitis and Asthma:
Radish is an anti congestive, i.e. it relieves congestion of respiratory system including nose, throat, windpipe and lungs, due to cold, infection, allergies and other causes. It is a good disinfectant and also rich in vitamins, which protect respiratory system from infections.
Liver and Gallbladder:
Radish is especially beneficial for liver and gallbladder functions. It regulates production and flow of bile and bilirubin, acids, enzymes and removes excess bilirubin from the blood, being a good detoxifier. It also contains enzymes like myrosinase, diastase, amylase and esterase. It protects liver and gallbladder from infections and ulcers and soothes them.
Other Benefits:
Apart from above benefits, radish is a good appetizer, mouth and breath freshener, laxative, regulates metabolism, improves blood circulation, is a good treatment for headache, acidity, constipation, nausea, obesity, sore throat, whooping cough, gastric problems, gallbladder stones, dyspepsia etc.
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Reducing symptoms of
Menopause
Going through the menopause? Want to stave off symptoms, protect yourself from injury and illness and feel fit and fabulous into the bargain? Here’s a simple guide to working out in tune with your body’s changes. Walking l Why try it? Low-impact aerobic exercise such as walking can help regulate your body temperature and fight symptoms such as hot flushes.
Yoga l Why try it? Yoga can be a saving grace for women coping with menopause. Inverted postures such as the shoulder stand and relaxing forward bends have a cooling, calming effect - which can help stave off hot flushes. And poses such as twists and back-bends stimulate the adrenal glands to regulate hormones, so you’re less likely to suffer from mood swings, irritability and fatigue.
Jogging l Why try it? Jogging is a great weight-bearing exercise and calorieburner - and it’s the obvious next step if you’re looking to ‘upgrade’ your daily walk to boost your fitness. But be warned: it can put your joints under a great deal of strain, so it’s advisable to seek out softer surfaces such as grass or sand to jog on, or use the treadmill in the gym. Use the gradient to increase the intensity and fire up the muscles in your legs and bottom.
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Swimming l Why try it? If you can find time to get to the pool, it’s definitely well worth the effort. Swimming is a low-impact exercise that won’t put undue pressure on your joints, but will help you stay cool, burn off calories, boost muscle flexibility, improve balance and coordination, and feel more relaxed during the menopause. Try to concentrate on your breathing while you swim laps: this can help you enter an almost meditative state that’s excellent for stress control.
Pilates l Why try it? Pilates can help maintain flexibility and improve balance - which is a much neglected area of most women’s exercise regimes. It’s also great for controlling stress and mood swings during the menopause - largely because it requires deep, abdominal breathing that helps calm and focus the mind. And if your symptoms have been keeping you awake at night, you can learn a few moves - such as spinal rolling exercises - designed to encourage better sleep.
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Pelvic floor exercises l Why try it? Due to the hormonal changes during the menopause, our pelvic floor muscles weaken. This can lead to incontinence and reduced sexual arousal. The solution? With regular exercise, these muscles can become stronger and the cells can even rejuvenate and become more active. Simply sit or stand comfortably and squeeze the muscles for a second or two - as if trying to stem the flow of urine - around 10 to 15 times in a row. Don’t hold your breath or tighten any other muscles.
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What is sound massage and how will it benefit you? The Peter Hess-Sound Massage is based on ancient knowledge revealing the effect of sound for healing purposes. This technique was applied in Indian healing therapy over 5000 years ago. A person in harmony is centred, self-determined and ready to face challenges and solve problems. This harmony is threatened by the stresses of everyday life. Stress has been classified as factor No.1 for lifestyle illnesses such as cardiovascular problems, cerebral problems like strokes, diabetes, cancer and other by the WHO.
The sound massage with the singing bowls is a fantastic method as it invites the individual to simply relax, a beneficial deep relaxation state, and the individual does not have to do anything for it. But simply be and let go. This is when the mind stops working and the body can focus on self healing. For someone who is healthy, the inner harmony will be supported by the Sound Massage and energetically strengthened for our duties of everyday life. Creativity and creating power receive new impulses. The sound massage helps with physical, mental and spiritual problems to free ourselves from the discomfort caused by everyday stress, worries and fears.
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Among other effects sound massage is able to: • Solve cervical and shoulder tensions • Remove headaches and migraines • Regulate the digestion • Release from abdomen tensions • Allow a better, deeper respiration • Improve the concentration ability • Support the natal work in all phases
How does the sound massage work? The sound massage works by sound and vibration. Our body consists of about 80% of water. If our body comes in contact with a sound – e.g., during a sound massage the vibrations spread out in concentric circles in the whole body– like a drop falls in the water. These gentle vibrations can loosen and release tensions and blockages in the muscles, joints and also in the entire body.
The sound vibrations bring each of our billion of cells into movement, which is often it is described as a full “cell massage”. The harmonious and rich in overtone sounds of the singing bowls appeal to the natural instinct of the person – which allows letting go and relaxation. The sound massage helps you to find inner harmony, which supports and strengthens the health.
What does a treatment consist of: During a treatment the therapy singing bowls are placed on the dressed body and tapped gently. These bowls are of high quality metals and handmade in Nepal. They come from the Peter Hess own manufacture and undergo quality management, as only the best come on the market for sale. In collaboration with doctors and physicians constant research is
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Sound massage is based on ancient knowledge revealing the effect of sound for healing purposes. This technique was applied in Indian healing therapy over 5000 years ago. A person in harmony, is centred, selfdetermined and ready to face challenges and solve problems. This harmony is threatened by the stresses of everyday life.
Allow yourself this wholesome experience! I am looking forward to meeting you... (+34) 667 43 88 29 ch@christine-heckel.com www.christine-heckel.com
Harmony ~ Relaxation
Christine Heckel is a certified Sound Masseuse according to Peter Hess, Okada Purifying Therapy and Reiki. She has experience in Personal Management and Coaching in southern Europe.
done to improve quality of the equipment, e.g. Including the mallets used to tap the bowls, and on the effects and benefits of this work on the body.
Why you should choose Christine Heckel Christine has qualified as an Energy Psychology Practitioner, Reiki master and teacher, advanced Okada Purifying therapist, personal management and life coach, and as a Sound Massage Practitioner and a Sound Relaxation Coach with the Peter Hess Institute.
At the beginning of this year she was also appointed as Spain’s only certified representative of the Peter Hess Sound Massage Institute in Germany to teach the Sound Massage in Spain.
She will travel further for multiple bookings however, prices will vary so please ring Christine for a quote on 667438829. See the advert above for more information.
Where can you go for this treatment: Centro de Terapias Naturales Jazmines in Nueva Andalucia El Soto de Marbella, Elviria Christine will also hold appointments in the comfort of your home (anywhere between Fuengirola to Nueva Andalucia).
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