Health & Fitness July
Workouts
Healthy Eating Keeping Fit Diets
Gymnasiums Nutrition Exercise
Healthy Lifestyle
THAT
Foods boost mood! YO U R
All of the foods below have been scientifically proven to lift mood, therefore you can replace supplements and pills with one or more of these foods. If you are predisposed to depression and anxiety, you can easily prevent this provided that you understand the relationship between food and mood. Certain foods can not only boost the efficiency of anti-depressants, but they can even prevent relapse in the long run.
Berries Berries are very efficient against depression, as they are full of antioxidants that support the proper functioning of the brain and improve the cognitive function. In addition to this, berries also promote positive energy, they stimulate the production of “feelgood enzymes� in the brain and they can prevent a variety of potentially fatal diseases, such as cancer. The high amount of antioxidants also prevents cell oxidation caused by free radicals, and prevent premature aging. 34
Chocolate
Avocados
Dark chocolate can improve cognitive function, it can prevent Alzheimer’s and dementia and it can also boost your mood in a matter of minutes. The darker the chocolate you consume, the better! Dark chocolate slows down the production of stress hormone, and the anxiety levels automatically decrease – moreover, chocolate also makes the brain release endorphins and also boosts the serotonin levels. This creates a feeling of well-being that lasts for several hours.
Avocados contain good, healthy fats that are known for raising the levels of dopamine and increasing endorphins.
Green Tea Green tea has been used for thousands of years due to its numerous benefits. Just like berries, green tea is also very rich in antioxidants, amino acids and L-theanine, known for reducing stress and anxiety while improving the mood.
Bananas Bananas contain high amounts of vitamins and minerals, as well as tryptophan which is known for raising serotonin levels. All the compounds found in bananas are mood boosting, and vitamin B6 converts tryptophan into serotonin, the mood-lifting hormone. This way, you will not only feel better but you will also get a better night’s sleep.
Sardines These are rich in Omega 3 fatty acids, and this elevates the mood and keeps the brain healthy in the long run. Moreover, sardines also ensure the efficiency of neurotransmitters because they keep the brain cells flexible and fully functional over the years (if consumed regularly).
Poultry Just like bananas, chicken and turkey also contain high amounts of tryptophan which increase the serotonin levels. In addition to this, chicken and turkey are also very rich in tyrosine, an amino acid that helps the body cope with stress more efficiently.
Dark Leafy Greens Consuming dark leafy greens can also treat anxiety and depression due to the high amounts of acid, which elevates low mood and reduces fatigue as well. In addition to folic acid, dark leafy greens like romaine lettuce or spinach ensure the proper functioning of the nerves and muscles.
Eggs Eggs (especially egg yolk) also come in handy when you try to fight depression and improve your state of mind. Eggs are very rich in Vitamin D, and studies have revealed that Vitamin D can relieve mood disorders because it stimulates the production of serotonin in the brain.
Walnuts These not only boost mood but walnuts are known to improve cell health due to the fact that they are the richest nuts in essential fats. Only ten walnuts a day can properly optimise the cell wall composition and lower blood cholesterol levels, which will automatically improve the blood circulation, treat depression and give an overall sense of happiness and well-being. 35
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Beach Training Part II
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Get yourself out of the gym and on to the beach! Exercising outdoors is great for your well-being and can make the hard work much more enjoyable. When you are training outdoors, don’t forget if it is sunny, cover yourself up with a hat and/or some sunscreen. If it is hot, be sure to drink lots of water to stay well hydrated.
Beach Lunges
Lunges are a great exercise that not only strengthens the muscles in the lower body, but also helps to stabilise the abdominal and oblique muscles. 1. Start in a standing position, with your hands on your hips 2. Step forward with one leg and lower your body so that there is a 90 degree angle at both knees. 3. Keep your weight on your front heel and be careful not to push your knee ahead of your foot. 4. Pull your body up over the front foot and step forward for the next lunge. Repeat this action for about 6 lunges per set.
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Beach Sprints
Sprinting on sand at the beach offers the same cardiovascular and muscle-building benefits of traditional sprints, but the uneven terrain improves strength in muscles that are specific for sprinting, according to the journal “Biology of Sport.” Sprinting also burns calories for weight control and helps keep your heart and lungs healthy, making it a good addition to your workout routine. Talk to your doctor before beginning a new exercise regime. 1. Running in the sand is best done in bare feet. 2. Mark a start and finish line in the sand 20-30 meters apart 3. Crouch down facing the direction you are going to sprint 4. When ready, accelerate with long powerful strides to the finish line. Repeat 5-10 times Alternatives • You can change the starting position to lying flat, and start the sprint with a jump up and turn.
Key points to remember
• For a more demanding workout, you can do some repeated sprints, by shuttling up and back between the lines several times
• Warm up before any exercise program. At the beach, a run and some stretches is a good way to start. • Don’t step out too far, try to bend your forward leg to a 90 degree angle with each step Alternatives • You can increase the intensity of this exercise by using buckets or jugs, and filling them up with sand to make some dumbbells. • Shorter steps, and not dipping as far into the lunge will decrease the difficulty of this exercise. 37
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Beach Sit-ups
1. Lie flat on your back in the sand, knees bent at right angles 2. Clasp your arms across your chest. 3. Curl up, raising your head and shoulders until your arms touch you thighs 4. Lower your head, shoulders and pelvis back down to the sand. Repeat until you have completed your set.
Getting fit, toned abs is a high priority for many of us. Unfortunately, great abs mean hard work. Sit-ups are a classic abdominal exercise, but may not be the best choice to tone and tighten your abs. Changing up your toning routine can result in improved muscle tone and work your entire core, rather than just a single muscle group. The traditional sit-up has been used to gauge fitness and tone the abdominal muscles in schools and the military.
Key points to remember • Breathe out as you curl up, breathe in as you return. • The movement must be smooth, not jerky. Alternatives Your hands may be held loosely at the side of the head, but not clasped behind the head.
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Workout
Get a toned bum!
These exercises are a great way to get a firmer bum! You can do this workout in the gym or in the comfort of your home. Do these exercises a few days a week, and see the benefits!
1
2
Position yourself on forearms Lift your leg upwards, and knees. keeping your knee bent. Repeat 10 times and then repeat with the other leg.
3 Lie on your back with your knees bent, feet flat on the floor and arms by your side.
with us!
Position yourself on hands and knees, keeping your back straight.
Extend your leg out backwards. Repeat 10 times and then repeat with the other leg.
4 Raise your hips from the floor, keeping your shoulders, arms and feet firmly on the floor.
5
Hold the bar in front of you and stand with your feet shoulder-width apart.
6 Pictures taken in Plaza Gym
Lift your leg out behind you. Repeat 10 times and then repeat with your other leg.
Stand with your feet shoulder-width apart. Holding the bar behind your neck, squat down and rise back up, straightening your knees. Make sure you keep your back straight. Repeat 10 times.
Stand up straight holding the weight. Bend forward, keeping your knees slightly bent and your back straight, and lower the weight to just above the floor. Slowly bring the weight back up. Repeat 10 times. 41
Cambridge 800 Convention and Awards Ceremony 2013 Wow! This sums up in one word the opinion of the assembled audience at the recent Cambridge 800 Convention held at the prestigious Don Carlos Hotel near Marbella. And what a gathering it was! With top executives from the UK Parent Company, Cambridge Nutritional Foods Ltd, Directors and staff of the Spanish arm Cambridge 800, together with Cambridge 800 Consultants in Spain and their clients - all awaiting with bated breath for the results of the awards … so well deserved after months of successfully succeeding to lose weight! 42
The first half of the conference included the story so far for Cambridge 800 since its launch, introduced by Sarah Hawes, Directora in Spain and Clive Norton, Commercial and Board Director. This was followed by the more serious side of weight loss, delivered by Professor Anthony Leeds, Cambridge Medical Director who addressed global health issues and the worldwide on-going independent medical research conducted by Cambridge, in countries as diverse as Vietnam, Malaysia and Denmark amongst others. The brand, Cambridge 800 was launched in Spain in January 2012 so this convention was the first time the Company could award such accolades to those who had chosen to lose weight the Cambridge way! There were 6 finalists for the coveted title of ‘Cambridge 800 Slimmer of the Year 2013’, all proudly attending to show off their new figures. Then came the award for the ‘Consultant of the Year 2013’, the strength behind the slimmers, who
provide one to one support and advice throughout the weight loss programme and the weight loss journey of their customer. Additionally there was a special award for ‘Sponsor of the Year 2013’ given to Joint Consultants who had gone the extra mile to support and sponsor many active Consultants with several more in the wings. The awards were presented by Sarah and Clive as well as the charming Mike Swinburne, UK finance and board director.
Los Guillen on guitars! Even the eventual winner of ‘Slimmer of the Year 2013’ Mr Robert Blyde {stage name Rob Stevens} gave a truly wonderful performance - he surely is a potential contender for the X-Factor!! Cambridge 800 is the proven and nutritional way to lose weight and more importantly to keep it off long term. No dieting programme is easy, you still need willpower but with the help of such professional products manufactured in the UK by Cambridge, and supplied to Cambridge 800 in Spain, teamed with the enormous inspirational
help and support provided by the Consultants, losing weight and keeping it off has never been quite so easy. If you have a weight problem and would like to really succeed in losing weight, Cambridge 800 is the solution; it’s only a phone call away. Just think, next year it could be you featured in photographs like these!, For more information contact Sarah Hawes, Directora on 952 58 63 24 or email Cambridge800 at: sarahhawes@ cambridge800.es
After a short break at the end of the day, delegates relaxed under the stars whilst dining in the beautiful Hotel Don Carlos gardens, listening to excellent operatic and modern renditions by the very talented Arran Harding and were enthralled by the fabulous display of outstanding Flamenco dancing accompanied by Spanish brothers
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Binging when upset... Could your belly fat be related to your emotions
Studies have shown that emotional eating is the numberone reason most diets fail and this normally effects women more than men. In a study published earlier this year, researchers at the Brookhaven National Laboratory had normalweight male and female volunteers fast for nearly 20 hours, then tempted them with their favourite foods. The volunteers were instructed to resist the food while imaging equipment took photos of their brain activity. The resulting scans showed that while all the volunteers could consciously suppress their hunger somewhat, the brain areas that regulate emotions and the motivation to eat were more active in the women than in the men. When you have an awful day, your brain’s production of serotonin (a neurotransmitter 46
that keeps you from feeling anxious and depressed) can drop. Studies link low levels of serotonin in women to irritability and increased appetite. To maintain its proper levels, your brain issues an order for carbohydrates, which contain the amino acid tryptophan, a building block of serotonin. That’s why, after spending an hour in traffic on the way home from
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work or standing in a ridiculously long queue, you could murder a slice of pizza, not grilled chicken and steamed broccoli. When you do, your body pumps out more serotonin, which takes the edge off almost instantly—until your body finishes processing the carbs. Then comes the dreaded rebound, when your blood sugar plummets and you end up craving another slice.
Research has shown that the things that cause low serotonin, including exhaustion, stress, PMS, and lack of sleep and sex, hit women harder than men because women start out with about 25 percent less of the chemical, according to Robert Posner, M.D., co author of Stress Eater Diet. Are you really hungry? Probably not, though it sure feels that way. Apparently, hunger is actually the least reported reason for overeating. Low serotonin can also impair your ability to tell when you’re full, making you more likely to eat when you don’t really need to as well as more prone to overeating.
What’s more, if you do tend to eat for comfort, being low on serotonin will probably make it harder for you to resist the foods you love. That’s because dwindling levels have been linked to an increased sensitivity to reward. Therefore, emotional eaters eat not only to reduce stress but also because it feels so much better than what they’re going through. Add brain chemistry to the emotional associations formed throughout life, like getting a lollipop every time you scraped your knee, and it’s no wonder you feel helpless to resist that Big Mac.
It takes time, but you can change the way you react. That doesn’t mean you can never treat yourself. Just limit how much of a treat you allow yourself to have.
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If you suffer from headaches, the reason could be surprising, and small changes throughout your day could easily prevent them occurring. Here are 7 common causes... If you drink more than two cups of coffee a day, you risk getting a withdrawal headache. Gradually cut back to one cup a day, or change to decaf.
Cradling it between your ear and your shoulder for calls lasting longer than a couple of minutes can strain your neck and lead to tension headaches. If you need your hands as you talk, use a handsfree headset, or the speaker option.
Most are made for the average 5-foot-8 man; if your chair is too big, it might not support your back, causing strain and headaches. Make sure you get a good quality chair which is adjustable to fit you. If necessary get a back support.
If your bag is heavier than 10 pounds, it could be causing neck strain, which can lead to headaches. Lighten your load by dividing the contents between two bags on opposite shoulders.
Use subdued lighting – make sure you don’t have very bright lights or any flickering fluorescent lights. Eliminate strong smells – Intense aromas of any kind irritate the trigeminal nerve, which runs from your nose to your brain and can cause headaches.
A flickering screen can create eye strain, which may lead to a headache. Buy an antiglare screen protector and every once in a while, look away from the computer to focus on an object about 20 feet from you.
Sleep even a couple of hours past your usual wake-up time and the changes in your circadian rhythms can throw off levels of brain chemicals, bringing on migraines. At weekends, get up at your normal weekday time if you can!
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