Do you feel tired when you wake up on a morning?
Are you desperate for caffeine by mid-morning? Does your energy take a nosedive in the afternoon? If you’re experiencing those feelings above, one (or more) of these four issues could be affecting your energy levels… 1. Nutrient deficiency A poor diet, deficient in key nutrients like magnesium and B vitamins can lead to fatigue, as your cells don’t have the necessary vitamins and minerals to produce cellular energy. 2. Sugar overload Eating too much sugar and refined carbohydrates (bread, pasta, pizza, cakes and cereals) triggers your blood sugar levels to spike rapidly. Even though that will give you a quick energy boost, your blood sugars will soon come crashing down, leaving you feeling tired again. 3. Excess caffeine Caffeine overstimulates the adrenal glands and puts the body into a stress response. It can also cause insulin resistance, which means your body can’t get fuel (glucose) into your cells, resulting in fatigue. 4. Dehydration Insufficient water prevents your cells from working efficiently. Seventy per cent of the body is made up of water, and you need to constantly replace fluids lost throughout the day. Aim for a minimum of two litres of water each day. If you’re feeling low on energy try these four simple lifestyle tweaks:
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Most of us use the Easter holidays to spend time with friends and family, socialising, having fun and eating chocolate. Four days of indulgent eating over Easter isn't going to do too much damage to your health or fitness - as long as you get straight back on track asap. To help you, I've listed 5 of my best tips for getting back on the wagon after Easter: It’s really important to encourage kids to help out in the kitchen. It teaches them lots of important skills from a young age, and the Easter holidays is a perfect time to get in the kitchen and have some fun.
I don’t mean putting some frozen chips and turkey dinosaurs in the oven though. I'm talking about cooking with healthy, fresh ingredients to make nutritious meals or snacks. The habits they pick up now will stay with them for the rest of their lives, so building their confidence in the kitchen is one of the best things you can do as a parent. My kids, Max and Jessica love helping out. I always promote fresh, nutritious foods when we cook together so they get used to eating healthy. They now make healthy choices on their own; I don't have to disguise veggies or battle with them to eat healthy foods. Teaching your children about healthy eating isn't the only benefit of getting them in the kitchen though. Here are some other benefits too: I love Easter time, there's lots of fun to be had. Easter egg hunts, crafts, baking, chocolate eggs, hot cross buns. It's always an action-packed couple of weeks with the kids.
But diet wise, it's a time of year that I dread! I've just about got back into shape after Christmas and now I've got to deal with all of the temptations of Easter. For weeks, supermarkets have been tempting us with their Easter aisles filled with chocolates, sweets and hot cross buns. They are so clever with their marketing and positioning that it almost feels like they are being forced upon us. But, you don't have to give in. Easter can be a heathy time of year, without sacrificing fun. Here are my tips for a healthy Easter: How many times have you woke up with a splitting headache and feeling nauseous after a long night of drinking?
I've done it plenty of times. Last week I was out celebrating a friend’s birthday and ended up having a few too many drinks. I woke up the next day with a bad head, but it didn’t last long How did I get rid of the hangover? I didn't have more alcohol, I didn't guzzle fizzy pop, or have a greasy McDonalds. I stayed hydrated with water and went for a walk. I didn't workout at full intensity; it was just a brisk walk, enough to get a little bit out of breath and elevate my heart rate slightly, How does exercise help get rid of a hangover? When people first think about starting an exercise programme they're often unsure where to start.
Joining a gym can be daunting if you don’t know what exercises to do, or how to use the equipment. Going running on your own can be intimidating. If you’re a beginner to exercise and you find yourself in this situation, group training could be your solution. Joining a class can help build a foundation and structure that you can use to fuel your personal health journey for years to come. Let’s take a look at some of the benefits: If you’re feeling unmotivated for exercise, you’re not alone! We all go through slumps in motivation when we would much rather lie on the sofa watching Netflix than go to the gym. No matter how many motivational quotes you read, or tips and tricks you try, there’s always going to be times when you find it hard to get motivated. But, the truth is, sometimes you just have to DO IT WITHOUT MOTIVATION… Because, motivation often comes AFTER the action. Especially where exercise is concerned. When you exercise your brain releases endorphins, you feel awake and energised, your self-esteem grows and you feel better about yourself, so it leaves you feeling… MOTIVATED! As you get older, your body may not be as fit and efficient as it used to be, but that doesn’t mean you’ve got to give up on your health and fitness all together.
In fact, it’s even more important to stay fit and active so that you can maintain a good quality of life; physically and mentally. At East Coast Fitness we’ve got lots of boot camp members, over 50 years old, keeping fit and having fun every week. Some of them are fitter now than they were in their 30s and 40s! It’s fantastic to see them all looking after their bodies and living a healthy lifestyle. For many of us, alcohol goes hand in hand with fun and relaxation.
So, it’s no wonder why many people want to know how much booze they can get away with drinking and still achieve their health, fitness, and fat-loss goals. As a social drinker myself, I really, really want to tell you that this article will end with the kind of advice I’d like to hear: “Go ahead! Drink as much wine as you want and enjoy effortless weight loss!” Unfortunately, it’s just not that simple. And as fun and relaxing as a glass of wine can be, it will not help your weight loss goals. If you're trying to lose weight, the good news is that you can still enjoy a coffee!
In fact, it can actually be very helpful with weight loss if you use it in the right way. Caffeine is a stimulant and can help improve your focus. It makes you feel more alert and can spur you on to be more active. On the other hand, too much coffee has the opposite effect. It will make you feel sluggish and tired. My advice is: |
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December 2022
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