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Nutrition

eat healthy as a couple
Health & Nutrition

كيفية تناول الطعام الصحي كزوجين

posted by FitnessFirst Team March 22, 2017 0 comments

يسهل على الفرد نسبياً اتباع نظام غذائي صحي عندما لا يكون مرتبطاً، حيث يساعدنا وجود نسبة أقل من الضغط و”المشاكل” التي نضطر إلى حلها على التركيز على نوعية العناصر الغذائية وعلى الكميات والحصص التي نتناولها في كل وجبة. وتبدأ المشكلة عند الدخول في علاقة جديدة حيث تعترض المشاكل طريقنا وتؤثر بالسلب على قدرتنا على التركيز على نظامنا الغذائي

كم هو عدد الأشخاص من معارفك الذين اكتسبوا وزناً عند التعارف أو الزواج؟ أظن أن الإجابة ستكون معظمهم. لنر سوياً ما يحدث بالفعل ونعطيك بعض النصائح عن كيفية تجنب اكتساب الوزن

يبدأ الأمر برمته بعد اتخاذ القرار بالزواج، تبدأ التجهيزات، فيجد الشريكان نفسيهما في استعجال دائم وضغط وقلق وحرص على الانتهاء من كافة التجهيزات، وهو ما ينعكس على عاداتهما في تناول الطعام، سواء في شكل تناول كميات زائدة أم في الصوم عنه، مما يضر بهم أيضاً. بعد ذلك، تبدأ حياتهما سوياً كأزواج وتتغير جميع عاداتهما وأنظمتهما الغذائية التي اعتادا عليها قبل ذلك تماماً. فبحسب بعض المتخصصين، يميل الرجال إلى تناول كميات تزيد عن احتياجاتهم الفعلية من الطعام في الوجبات الرئيسية بينما تميل النساء إلى تناول أطعمة تحتوي على سعرات حرارية كثيرة مثل الآيس كريم والشوكولاتة في غير الوجبات الرئيسية، وهو ما يؤثر على كليهما بشكل سلبي

complex-carbs-meals

ذلك هو السبب الرئيسي وراء زيادة الوزن لدى المتزوجين في ظل افتقار الجانبين إلى السيطرة لتجنب تلك الزيادة. فغالباً ما تُخزن الدهون لدى الرجل في منطقة البطن أما المرأة فيزيد تخزين الدهون لديها في منطقة الفخذين والمؤخرة. ويمكن لهذه الزيادة في الوزن التأثير على الجمال والثقة بالنفس، فضلاً عن أنها تتسبب في الإصابة بالأمراض البدنية المرتبطة بالسمنة مثل ارتفاع ضغط الدم وداء السكري من النوع 2 على سبيل المثال لا الحصر

وإذا كنت على دراية بكل ذلك فيجب عليك البدء في ترتيب أولويات شريكة حياتك من أجل “تأسيس” نظام غذائي صحي يناسبكما كمتزوجين، ومكافحة العادات السيئة التي أدخلتموها على علاقتكما والتي يمكنها التسبب في مشاكل لبعضكما البعض. وإليك بعض النصائح لمساعدتكما

اجتمعا سوياً واكتشفا قائمة بالأطعمة الصحية والتي تناسب ذوقكما

أعدا قائمة أطعمة للأسبوع. إذ من شأن تلك القائمة مساعدتكما في الحفاظ على نظام غذائي محدد فضلاً عن التحكم في زيادة الوزن

اذهبا إلى متجر البقالة سوياً لكن دون معدة خاوية. فتناول الطعام قبل التسوق يحد من فرصة شراء الأطعمة غير اللازمة والغنية بالسعرات الحرارية والفقيرة بالعناصر الغذائية

حاولا الحصول على مزيدٍ من الأطعمة الطبيعية الخالية من المبيدات أو الإضافات الكيميائية

تجنبا شراء الوجبات الخفيفة المعلبة والبسكويت المحشو والحلوى

انظرا إلى ملصق المنتج واطلعا على القيمة الغذائية ومكونات المنتج وتاريخ انتهاء الصلاحية. وكلما قلت الدهون المشبعة والإضافات الكيمائية والملونات والسكريات والصوديوم في المنتج كلما كان هذا المنتج صحياً أكثر

تجنّبا جميع العصائر والمشروبات الغازية؛ فالأغذية والمشروبات الغنية بالسكريات التي تتناولها في نظامك الغذائي لن تعود عليك بالصحة كما أنها ستزيد بشكل هائل من عدد السعرات التي تتناولها يومياً

تجنّبا شراء الأغذية الجاهزة، وأعطيا الأولوية للمكونات المنفصلة عن بعضها وقوما بالتجهيزات في المنزل، وبالتالي سيمكنك ذلك من معرفة ما تتناوله بالضبط فضلاً عن ضمان نظافة ما حضرته من طعام

إذا كنت في المنزل أثناء عطلة نهاية الأسبوع وترغب في تناول نوع مختلف من الأطعمة، فاختر شيئاً صحياً وعملياً في الوقت ذاته. فعلى سبيل المثال: بدلاً من ان تطلب البيتزا أو الوجبات السريعة، اصنع أنت البيتزا في المنزل باستخدام مكونات ذات سعرات حرارية منخفضة قد تكون لديك في المطبخ

ساعدا بعضكما في تحضير الوجبات التي ستتناولانها في العمل. فبدلاً من تناول الطعام من الكافتيريا المتواجدة بمكان عملك أو الآلة، أعدّا بعض الساندويتشات الصحية في الصباح أو حتى في الليلة السابقة. وهناك العديد من التوليفات الممكنة التي من المؤكد أنكما ستجدانها متنوعة ويمكن أن تُناسب ذوقكما. وإليكما بعض الاقتراحات: البيض، والجبن الأبيض، وجبن الريكوتا، والجبن القريش، وصدور الديك الرومي، ولحم الخنزير الخالي من الدهون، وقطع الدجاج، وشرائح اللحم، والخضروات النيئة، والخضروات بوجه عام

Healthy Diet

وأخيراً وليس آخراً، يمكنكما تجربة زيادة حرق السعرات الحرارية من خلال السير بشكل يومي في الحديقة أو ممارسة إحدى الرياضات التي يستمتع بها كليكما أو التدرُّب في صالة الألعاب الرياضية معاً؛ فذلك سيُشكل فارقاً ضخماً في تحقيق التوازن في السعرات الحرارية ويمنحكما مزيداً من الطاقة والسعادة فضلاً عن أنه يقوي الروابط فيما بينكما ويجعلكما أكثر صحة ونشاطاً

أندريه فيريرا
مدير لياقة بدنية
فيتنيس فيرست البحيرات دبي

eat healthy as a couple
Health & Nutrition

How to eat healthy as a couple? 10 Tips from the Expert

posted by FitnessFirst Team March 9, 2017 0 comments

Eating healthy as a single is relatively easy. Less stress and less “problems” to look at, allows you to focus on the quality of the nutrients and on the amounts and portions in every meal. The struggle begins when you start a relationship and other problems get in the way and start reducing your capacity to focus on your diet.

How many people do you know that when they started dating or when they got married, noticed a weight increase? I believe the answer will be the majority. Lets see what actually happens and give you some tips on how to dribble the weight gain.

It all starts in dating, usually couples favorite ride is the movie theater, with right to popcorn, soda and chocolate. Dinners with pastas, pizzas, wine and other tasty foods, become the perfect tour. After they decide to get married and live together, preparations for marriage begin. It is such a rush, stress, concern for everything to work out, that this anxiety ends up being discounted in food, either in excess or in fasting, which is also a mistake. After this point they start living as a couple and all the habits and diet they were used to before changes completely.

According to some specialists men have a tendency to consume more food than they really need in the main meals and woman have a tendency to the consumption of foods high in calories like ice-creams and chocolates out of the main meals which will affect each other negatively.

That is the main cause of weight gain in couples when there is no control from both sides to avoid it. The man tends to store the fat in the belly and the women more in the thighs and butt. This excess of weight can impair confidence and self-esteem, as well as cause obesity-related physical illnesses such as high blood pressure, type 2 diabetes, just to mention a few.

Knowing all this you should start prioritizing your other half to “build” a healthier diet as a couple and fight the bad habits that both of you brought to the relationship and that can cause problems for each other.

Here are some tips to help you:

  • Get together and find out a list of foods that are healthy and that can suit both tastes
  • Make a shopping list for the week. This will help you keeping track of the diet and will control the excess
  • Go to the grocery store together but not when you’re hungry. Eating before shopping reduces the chance of buying unnecessary foods rich in calories and poor in nutrients
  • Try to get more natural foods without pesticides or chemical additives
  • Avoid buying packet snacks, stuffed biscuits and candy
  • Read product labels, see the nutritional value, product ingredients and expiration date. The less saturated fat, chemical additives, colorings, sugars and sodium, the healthier the product is
  • Avoid all the sodas and juices. Rich in sugars, they will not bring any health benefits to your diet and they will extremely increase the calories in your daily count
  • Avoid buying ready-to-eat foods, give preference to separate ingredients and prepare to cook at home, so you know exactly what you are consuming and also ensuring proper hygiene during food preparation
  • If you are both at home on the weekend and feel like eating something different, choose a healthy and practical option. For example: instead of ordering pizza or fast food, make a home-made pizza with low-calorie ingredients that you might have in your kitchen
  • Help each other preparing the “work meals”. Instead of eating in the cafeteria of the work place or the vending machine, make some healthy sandwiches in the morning or even the night before. There are so many possible combinations that I’m sure you can find several that can suit both tastes. Suggestions: eggs, white cheese, ricotta, cottage cheese, turkey breast, lean turkey, shredded chicken, sliced meat, raw vegetables and nut butters.

Healthy Diet

Last but not least try to increase the number of calories burned. A daily walk in the park, practice of a sport that you both enjoy or a gym training together will make a huge difference in your calorie balance and bring you more energy and happiness, making the bond between you both stronger and healthier!

André Ferreira
Fitness Manager
Fitness First, The Lakes Dubai

Goal Setting tips
Fitness & Training

حقق أهدافك باتباع خمس خطوات بسيطة

posted by FitnessFirst Team February 6, 2017 0 comments

حدد أهداف قابلة للتحقيق

أهداف شخصية تخصك وتتعلق بوضعك الحالي. فالكثير من الأشخاص يحاولون الركض قبل أن يتسنى لهم المشي، الأمر الذي يوهن من عزيمتهم اجعل لك رؤية وجدولاً زمنياً لتقسيم هدفك إلى أهداف يمكنك تحقيقها

ركز على أهدافك واسعى وراءها

على الرغم من أي مصاعب قد تواجهها، مثل الصفوف التي قد تفوتك أو الإصابة التي تتعرض إليها أو أوقات العمل المتأخرة، إلا أن انضباطك ورغبتك في تحقيق أهدافك سيحددان النتائج التي ستحققها، ولذلك فإن الإيمان بأهدافك مهم للغاية

راقب مستوى تطورك

لتتأكد من أنك تسير في الاتجاه الصحيح. أحصل على جهاز قياس معدل ضربات القلب ماي زون لمتابعة سعراتك الحرارية والاحتفاظ بمفكرة للتدريب لتسجيل التمارين التي تمارسها وقارن بين ما تسجله من نتائج حتى يتسنى لك الاطلاع على إنجازاتك. فإذا كنت تحصل على النقاط باتجاه تحقيق هدفك، فاعلم أنك تبلي بلاء حسناً، وإذا لم تحقق هذه النقاط، فعليك أن تعيد تقييم خطة تمرينك والتأكد من دقتها وصحتها

اعمل بجد

لا يمكنك تحقيق أي أمر ذي قيمة بسهولة، لذا اعمل بجد وابذل قصارى جهدك، وستحقق النتائج التي تتمناها. فحضورك للصفوف الصباحية قبل بدء يوم عملك أو الصفوف المسائية بعد انتهاء العمل سيصب في اتجاه تحقيق هدفك

كافئ نفسك وابدأ من جديد

كافئ نفسك عند إحراز أي تقدم، فهذه المكافآت ستكون بمثابة حافز لك وبوسعك عندئذٍ أن تحدد لنفسك أهدافاً أكبر، وبهذه الطريقة سيكون لديك دائماً هدفاً تسعى لتحقيقه وستحصل على التقدير الذي تستحقه عند تحقيق الهدف الذي تسعى إليه

نيكي هولاند
مدير لياقة

لمزيد من النصائح حول تحديد الأهداف قم بتحميل كتابنا الإلكتروني القابل للتنزيل مجاناً مع نصائح حول كيفية الوصول إلى أهدافك، والتغذية، وتقديم المشورة للعناية بالصحة واللياقة البدنية ومعلومات عن التدريب، ونصائح حول تتبع التقدم المحرز و برنامج تدريب مجانا حول فقدان الوزن و بناء العضلات

Reach your goals in 5 easy steps
Fitness & Training

Reach Your Goals in 5 Easy Steps

posted by FitnessFirst Team January 30, 2017 0 comments

1) Set Achievable targets

Set targets that are personal to you and your current situation. Many people try to run before they can walk, which causes de-motivation. Have a vision and a timeline to break down what you want to achieve.

2) Be focused and stay on track

Despite any barriers you face, such as missing a session, picking up an injury, work finishing late. Your discipline and desire will determine your results, so mindset and belief is important.

3) Monitor progress

You need to make sure you are heading in the right direction. Get a MYZONE heart rate monitor to track your calories and keep a training diary with your workout and weigh ins to give you feedback. If you are making steps towards your goal, then great. If not then re-evaluate your training and make sure it is specific.

4) Work Hard

Nothing worth having comes easy so put the hard work and effort in. The results will come. Early morning sessions before you start the day or late evening sessions after work…they all count!

5) Reward and re-set

Be sure to give yourself credit and reward yourself when you make progress. This will motivate you and you can set greater goals. That way you always have something to aim for and you know you will get recognition when you achieve what you set out to do.

Nicky Holland
Fitness Manager


For more goal setting tips download our FREE fitness e-book with tips on how to reach your goals, nutrition and wellness advice, fitness and training information, tips on tracking progress and a weight-loss and lean muscle building FREE fitness program!

Fitness & Training

نصائح للحفاظ على اللياقة البدنية خلال العُطلات

posted by FitnessFirst Team December 20, 2016 0 comments

 يُمارس الأشخاص الذين يُخططون لقضاء عُطلاتهم محلياً أو في وطنهم التمارين الرياضية بجِدّ لمظهر وصحّة جيدين من ثلاثة أو أربعة أو خمسة أو ستة أشهر أو حتى قبل عام كامل. ولكن خلال العُطلات، كيف يُمكننا الحفاظ على اللياقة خلال الموسم؟

:هنا بعض النصائح للحفاظ على اللياقة خلال العُطلات

تحديد الأهداف

من المُهمّ أن نُحدد أهدافنا قبل الذهاب في العُطلات. مثل كمية السُعرات الحرارية التي نتناولها، وما نستهلكه من طاقة، وخطة التمارين الرياضية التي سنُمارسها، أي اليوم والوقت، وصالة الألعاب الرياضية، والنزهات الخارجية، والمُعدات، وحدنا ،مع أفراد الأسرة، وما إلى ذلك. أعدّ قائمة بالأنشطة وضعها في مكان ظاهر تماماً، مثل على الثلاجة أو على المرآة التي تستخدمها دائماً. يُطلِق الكثيرون على هذه العملية أو يُسمّونها عكس الأهداف

كمية السُعرات الحرارية التي نحصُل عليها

دائماً ما تكون كمية السُعرات التي نتناولها خلال العطلات هي المُتّهم الأول في اكتساب الأشخاص الوزن خلال الموسم. اضبط كمية السعرات الحرارية التي تتناولها وفقاً للكمية المسموح بها يومياً. وأعد تنظيم كمية السُعرات الحرارية التي تتناولها إذا احتجت لذلك، لا سيما إذا كان هناك حفل ستذهب إليه في نهاية اليوم. قلل من السُعرات الحرارية التي تتناولها في الصباح وفي وجبة الغداء وفي الوجبات الخفيفة في مُنتصف اليوم إذا كنت تنوي أن تُطلِق لنفسك العنان في الحفل

(استهلاك الطاقة (السُعرات الحرارية

راقب استهلاكك من الطاقة. لدينا في فيتنس فيرست “جهاز ماي زون” ليُساعدك في حساب ما تحرقه من سُعرات حرارية في الوقت الحقيقي، إلى جانب نقاط المجهود التي يحسبها جهاز “ماي زون”، وقياس مُعدَّل ضربات القلب والوقت الإجمالي المُستغرَق في التمارين الرياضية. وسواء كنت تُمارس تمارينك الرياضية المُفضَّلة داخل النادي أو تُمارس أي أنشطة خارجية، يُمكن لجهاز “ماي زون” أن يُساعدك في رصد تلك الإحصاءات

خطط لليوم و وقت ممارسة التمارين الرياضية

مع وجود حفلات ستُقام، نحتاج لتخطيط الأنشطة التي سنُمارسها على مدار الموسم والالتزام بها. وعليك بإدارة أيام وتوقيتات ممارستك للأنشطة البدنية. وإذا كان الصباح هو الخيار الوحيد المُتاح أمامك لممارسة التمارين الرياضية لانشغال يومك، إذا عليك بممارستها في الصباح. ويجب أن نتأكد من أننا سنُمارس التمارين الرياضية التي خططنا لها مهما كلَّف الأمر ومهما كانت الظروف

المكان والمُعدّات

نعلم أين سنقضي عُطلاتنا. وإذا كُنت لا تنوي الذهاب خارج البلاد فأبواب نوادينا مفتوحة دائماً لنُحافِظ على نشاطنا. ولكن إذا قررنا أن نُسافر، يُهمنا كثيراً أن نعلم نوع الأنشطة التي يُمكننا مُمارستها في المكان المُعيَّن الذي سنُسافر إليه. هل هناك نادي لياقة محلّي في المنطقة، وإن لم يكن، فأي نوع من الأنشطة الخارجية يُمكننا مُمارستها وما المُعدات التي نحتاجها. نحن نحتاج لارتجال المُعدّات ونوع النشاط أو التمرين. لا تنس إحضار جهاز “ماي زون” معك. في الإمارات يكون الجو بارداً بالخارج وكذلك معظم البُلدان في نصف الكُرة الشمالي. انتهز هذه الفرصة لتحسين حالة قلبك الصحية واذهب للركض خارجاً. سيمنحك الطقس البارد بعضاً من السُعرات الحرارية الإضافية لتحرقها بينما تستمتع بالمشهد الجميل

 “HIIT” – التدريبات المتقطعة عالية الكثَّافة

استهلاك مزيد من الطاقة في وقت أقل

  يُحسِّن من “HIIT” هو نشاط إضافي يُمكننا إضافته لتماريننا الروتينية مرة أسبوعياً في جدولنا المُزدحم. وتُشير الدراسات إلى أن تدريب
من لياقتنا الهوائية واللاهوائية، ويُقلل من الدهون والوزن في منطقة البطن مع المحافظة على الكُتلة العضلية وصحة القلب والأوعية الدموية وفقاً للُكليّة الأمريكية للطب الرياضي. وقد تستغرق الجلسة الواحدة 16 دقيقة من ممارسة التمارين مع وقت إجمالي يبلغ 25 إلى 30 دقيقة شاملة فترات الإحماء، والتمارين، والراحة، والهدنة، والإطالة

التسوق والحفلات

دائماً ما يكون التسوق في العُطلات جزءاً من الموسم. ونوصي بصف السيارة في مكان بعيد عن مراكز التسوق لحرق مزيد من السُعرات الحرارية إلى جانب التنقُّل في أرجاء مركز التسوق. وفي الحفلات ادع مزيداً من أقاربك أو أصدقاءك بدلاً من فقط الانزواء في ركن واحد مع القليل منهم

المأكولات في الحفلات

لن يأكل الكثير من الأشخاص طوال اليوم ليأكلوا في الحفل. وجميعُنا نعلم أنه إذا وصلنا بأنفُسنا إلى مرحلة الجوع الشديد فعلى الأرجح سنأكُل بنهم أكبر، ما سينتهي بنا إلى تناول مزيد من السُعرات الحرارية. ويُستحسن أن نأكُل قبل الذهاب إلى الحفل لكبح شهيتنا. وإذا كنت تنوي أن تشرَب الكحوليات فعليك بتناول بعضاً من الطعام الغني بالبروتين، حيث تقول الأبحاث أن هذا من شأنه أن يُساعد في ضبط مستويات الكحول في الدم.

protein-rich-meals

الماء

شُرب الماء لا يُساعد فقط على هضم الطعام بصورة سليمة، بل إنه يُساعد الجسم في أداء وظائفه بشكل صحيح. وشُرب الماء قبل الذهاب إلى الحفل هو أيضاً حيلة جيدة من شأنها أن تكبح شهيتك وتُساعدك في الالتزام بخُطة السُعرات الحرارية خاصّتك

بون بيكونسيلو
مُدير أوَّل اللياقة البدنية
فيتنس فيرست مُجمَّع السهول السكني، دُبيّ

tips to stay fit for the holidays
Fitness & Training

9 Tips to Stay Fit during the Holidays

posted by FitnessFirst Team December 15, 2016 0 comments

As early as three, four five, six months or even almost the whole year people who are planning to spend their Holidays whether locally or in their homeland are working out hard to look good besides being healthy. But during the holiday how can we stay fit during the season?

Here are some tips to stay fit during the holiday:

1. Goal Setting

It is important to set our goal before going on holiday.  Like the caloric intake, energy expenditure, workout plan i.e. day, time, gym, outdoor, equipment, alone, with members of the family etc.  List down the activities and post it to highly visible place like refrigerator or on the mirror that you always use. Many says or call it “mirroring your goal”.

 

2. Carloric intake

During the holidays it is the caloric intake that is always big culprit why people gain during the season.  Manage the caloric intake as per recommended daily allowance. Reorganize your caloric intake if you need to, especially if there is a party that is going to happen at the end of the day. Take less if possible in the morning, lunch and the mid snacks if you are planning to indulge in the party.

nutrition-soup-portions

 

3. Energy (Caloric) expenditure

Monitor the energy expenditure. In Fitness First we have the MyZone to help you track calories you are burning in real in real time, besides the myzone effort points (MEPS), average heart rate and the total time of the workout. Whether you are doing your favorite workout inside the club or any outdoor activities MZ can help you monitor.

myzone-male-only-male

 

4. Plan day and time of the workout

With parties that is happening, we need to plan our activities throughout the season and stick to it.  Manage the day and time of your physical activities.  If morning time is the only option for you to workout as you have a busy day ahead then do.  We have to see to it that the planed workout has to happen whatever condition it will take.

 

5. Place and equipment

We know on where we are spend our holidays. If you are not going out of UAE, our health clubs are always here to keep us active. But if we are going to travel, it is vital for us to know what kind of activities we can do in the particular place we are going.  Is there a local fitness club in the area, if not what kind of outdoor activities we can do and the equipment needed.  We need to improvise the equipment and kind of activity or workout. Don’t forget to bring your MyZone with you.  In UAE its cold outside and most of the countries in the northern hemisphere.  Take this chance to enhance more of your cardio and go for a run outside.  Cold temperature will give you some extra calorie burn while enjoying the scenery.

triathlon-run

High Intensity Interval Training – More energy expenditures in less time

HIIT is and additional activity that we can add on in our routine once a week in our busy schedule.  Studies shows that HIIT improves our aerobic and anaerobic fitness, reduce abdominal fat and weight while maintaining muscle mass, cardiovascular health to new a few (ACSM).  A session may only involve 16 minutes of total work time with a total time of 25 to 30 mins including warm up, workout and rest period, cool-down and stretching.

 

Shopping and parties

Holiday shopping is always a part of the season.  Would recommend to park in a farther area of the shopping centers for an additional caloric burn besides moving around inside the shopping mall.  In parties engage more to as many relatives or friends you have instead of just sitting in one corner with a few

 

Food in parties

A lot of people will not eat the whole day saving for the food in the party.  We all know that if we starve ourselves the more likely that we will binge more, ending up having more calories intake. It is being encourage that to eat before going to the party to curb your appetite. If you plan to drink have some protein-rich food, as research says it will help control blood alcohol levels.

protein-rich-meals

 

Water

Drinking water not just help out proper digestion but will help out the body function properly. Also drinking plenty of water before going to the party, is a good a trick not to binge out and help sticking in your caloric intake plan. To those who plan to drink alcohol, drinking water will help to prevent people to get a hangover.

Bon Peconcillo
Senior Fitness Manager
Fitness First – The Meadows Dubai

 

fitness outdoors
Health & Nutrition

How Exercise Can Help You Fight Diabetes

posted by FitnessFirst Team November 28, 2016 0 comments

Exercise improves diabetes management and delays the onset of type 2 diabetes. Whether you have type 1 or type 2 diabetes, or if you are at risk of diabetes, making exercise a part of your lifestyle will improve your diabetes and reduce complications.

Activity fights diabetes in a number of ways. Raising your heart rate — whether by walking, jogging, cycling or swimming — helps your body use insulin more effectively. Exercise also improves blood circulation to all organs, especially the kidneys, brain, heart and eyes, which can be injured by poor diabetes management. Additionally, adults who exercise reap the benefits of stress reduction, decreased LDL cholesterol, blood pressure and weight control. Exercising when you have diabetes also lowers blood sugar and improves protein and fat metabolism, slowing organ damage.

Smart Fueling for Activity

Your new exercise program may lower your blood sugars, and, in turn, your health care provider may adjust your diabetes medication. A registered dietitian nutritionist can help you adjust your meal plan so you have the fuel your body needs.

healthy foodThese guidelines will fuel you for peak performance.

Before Exercise

A small whole-grain or carbohydrate snack with some protein provides enduring energy for your activity. You’ll need about 150 to 200 calories, as found in 1/2 cup oatmeal and 1/2 cup fat-free milk, or a slice of whole-grain bread with a tablespoon of peanut butter.

During Exercise

If you’re exercising for more than an hour, you may need additional carbohydrates (such as eight ounces of a sport beverage, half a banana or a handful of raisins) during activity to prevent low blood sugar.

After Exercise

If you plan to exercise for more than an hour, refuel with a post-workout snack, like six ounces of fat-free yogurt and a small apple.

4-Easy-Diet-Switches-to- Drop-Sugar-for- Good

Fluids

Before, during and after exercising, stay hydrated by drinking water. Drink eight ounces of water before exercise, and continue drinking water so that you have clear urine within two hours of completing your activity. If urine is dark colored, keep drinking water until it is clear.

Whether starting your first exercise program or training for an endurance event — like a marathon or triathlon — increase your training slowly, check your blood sugars and fuel and hydrate before, during and after exercising. Your goal is to be in the blood glucose range that your health care provider recommends. As your fitness improves, you will reap greater health benefits.

Banin Shahin
National Wellness Manager
Fitness First Middle East

mens-health
Health & Nutrition

Grow Mo’ awareness for Men’s Health this November

posted by Adam McCubbin November 7, 2016 1 Comment

It’s that time a year when the moustache population expands worldwide in an effort to raise awareness for men’s health, in particular for prostate and testicular cancer and mental health. This phenomenon, known as Movember, started in 2004 in Australia and New Zealand, has now become a global cause that aims to change the face of men’s health by encouraging men to grow a moustache whilst raising money and awareness.

In past generations, men’s emotions and health were not talked about subjects, for fear of not maintaining a “manly” image or for being seen as a “weakness”. This has been dramatically improved over the last couple of decades by charities and a growing awareness that speaking up and being proactive, is an effective way of dealing with health issues rather than sweeping them under the rug. Showing character and taking a stand for health issues bigger than yourself, are signs of strength and community that should be encouraged by everyone.

You might have heard it all before when it comes to men’s health, but remember “repetition is the mother of all skill.” The more you read something, there is a greater shift in your consciousness and you will take actions without even realising. With this in mind: read, re-read, share and teach others for best results.

There are four pillars for men’s health that must be considered and they are physical activity, sleep, nutrition and mental health. All of them are interlinked and equally important for long-term health and disease prevention. If you think that you can get away with neglecting one area, then think again, because there are countless studies showing the importance of each of the above mentioned pillars.

Physical Activity

Being physically active on a daily basis has a whole myriad of benefits not only on the body itself, but also for mental state and cognitive function. If you’re someone who struggles to enjoy being active then try linking something you’re interested in or passionate about to physical activity. Trust me when I say everything can be improved when you’re physically active. Seemingly unrelated interests such as playing a musical instrument, business or career aspirations or learning a language, can all be improved by taking care of your fitness and physical activity levels. It’s just a matter of anchoring and developing momentum for success. Studies have shown that being physically active significantly reduces the risks of prostate cancer. 1, 2 In older men specifically, 3 hours of vigorous physical activity per week was associated with a dramatic 70% reduction in the risk of dying of prostate cancers. 3

fitness-training-pullups

Studies have shown that being physically active significantly reduces the risks of prostate cancer

Sleep

The old school train of thought by men was that sleep is not important, it gets in the way of work and needs to be kept at a minimum otherwise you are being lazy. Don’t get me wrong, you are not required to sleep all day, however there are numerous health and cognitive benefits for achieving the right amount of good quality sleep. Research has indicated that 7 hours is recommended for people to have optimal levels of cognitive function and increased productivity. 4 Lack of sleep can also increase the chance of depression, weight gain, diabetes and other cardio disease risk factors. 5-7

Nutrition

The food you put into your body has the ability to make or break your health! If you drive a Ferrari or some type of sports car that requires a lot of financial outlay, chances are you will be inclined look after it and use premium grade petrol. However men don’t often equate what types of foods they put in their mouth for better performance and don’t think of the consequences. Your body is a highly tuned machine, just like a sports car. Diets high in processed foods with little fresh fruits and vegetables are linked to increased risks of prostate cancer and poor mental health. 8-10 Inadequate levels of Vitamin D, selenium and zinc have impact on male sex hormones and increase risks of diseases. 11-13

nutrition-fruit-male

Mental Health

Speaking up, sharing your thoughts with others and letting loved ones know when you’re going through a tough time is something that MUST be encouraged of all men. In recent times, meditation and mindfulness practices have also been indicated to improve mental health, cognitive function and reduced rates of depression. 14, 15 Taking care of the three pillars above will make a positive impact on mental health, however there are often outside life situations that cause huge strain on mental health, that need to be addressed by professionals.

fitness-mindbody-yoga-beach

In summary, grow a mo’, speak up, get moving, sleep well and eat fresh foods for men’s health!

To support Prostate Cancer Awareness Month in November, Fitness First will be hosting “Men’s Open Weekend Every Weekend” at all our Fitness First clubs. Find out more and register here for UAE or visit www.fitnessfirstme.com for country specific details.

 

References:

  1. A. W. Hsing, J. K. McLaughlin, W. Zheng, Y.-T. Gao and W. J. Blot, Cancer Causes & Control, 1994, 5, 136-140.
  2. T. J. Hartman, D. Albanes, M. Rautalahti, J. A. Tangrea, J. Virtamo, R. Stolzenberg and P. R. Taylor, Cancer Causes & Control, 1998, 9, 11-18.
  3. E. Giovannucci, Y. Liu, E. A. Platz, M. J. Stampfer and W. C. Willett, International Journal of cancer, 2007, 121, 1571-1578.
  4. D. A. Sternberg, K. Ballard, J. L. Hardy, B. Katz, P. M. Doraiswamy and M. Scanlon, Frontiers in human neuroscience, 2013, 7, 292.
  5. C. A. Perlman, S. L. Johnson and T. A. Mellman, Bipolar disorders, 2006, 8, 271-274.
  6. M. H. Hall, M. F. Muldoon, J. R. Jennings, D. J. Buysse, J. D. Flory and S. B. Manuck, SLEEP-NEW YORK THEN WESTCHESTER-, 2008, 31, 635.
  7. J. E. Gangwisch, S. B. Heymsfield, B. Boden-Albala, R. M. Buijs, F. Kreier, T. G. Pickering, A. G. Rundle, G. K. Zammit and D. Malaspina, hypertension, 2006, 47, 833-839.
  8. M. F. Leitzmann, M. J. Stampfer, D. S. Michaud, K. Augustsson, G. C. Colditz, W. C. Willett and E. L. Giovannucci, The American journal of clinical nutrition, 2004, 80, 204-216.
  9. N. Allen, T. Key, P. Appleby, R. Travis, A. Roddam, A. Tjønneland, N. Johnsen, K. Overvad, J. Linseisen and S. Rohrmann, British journal of cancer, 2008, 98, 1574-1581.
  10. A. Sánchez-Villegas, E. Toledo, J. de Irala, M. Ruiz-Canela, J. Pla-Vidal and M. A. Martínez-González, Public health nutrition, 2012, 15, 424-432.
  11. S. Pilz, S. Frisch, H. Koertke, J. Kuhn, J. Dreier, B. Obermayer-Pietsch, E. Wehr and A. Zittermann, Hormone and Metabolic Research, 2011, 43, 223-225.
  12. N. Oldereid, Y. Thomassen and K. Purvis, Human Reproduction, 1998, 13, 2172-2176.
  13. A. S. Prasad, C. S. Mantzoros, F. W. Beck, J. W. Hess and G. J. Brewer, Nutrition, 1996, 12, 344-348.
  14. B. K. Hölzel, J. Carmody, M. Vangel, C. Congleton, S. M. Yerramsetti, T. Gard and S. W. Lazar, Psychiatry Research: Neuroimaging, 2011, 191, 36-43.
  15. W. Ramel, P. R. Goldin, P. E. Carmona and J. R. McQuaid, Cognitive therapy and research, 2004, 28, 433-455.
Health & Nutrition

Secrets for a Heart Healthy lifestyle

posted by FitnessFirst Team September 15, 2016 0 comments

Heart Disease (which includes strokes and other cardiovascular diseases) still remains the number one cause of death – and when you think about that statistic, it is pretty chilling as there are more deaths to heart disease than all forms of cancer combined!

In 2008, heart disease caused almost 25% of deaths—almost one in every four—in the United States. Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2008 were in men. Coronary heart disease is the most common type of heart disease. – Source (cardiosmart.org)

Heart disease is also known as the “Silent Killer, as without medical checkups, often the first sign of this is a heart attack and in most cases this is too late. Yes we can go about regular checkups and doctor visits, but quite often they aren’t regular enough or good enough for that matter. I mean let’s face it we’re all guilty of it – How often do you go to the doctor unless you have cold or flu? A bad fall? Or even suffering from cardiac arrhythmia? (Irregular heart beat). Exactly – hardly ever!

My point is, it’s not just about scheduling regular checkups just as you would book your car in for service. It’s about embracing a healthy “active” lifestyle – incorporating nutrition and physical activity together (a recipe that combats most of life’s diseases and stresses).

Super foods for Heart Health

Heart Disease (which includes strokes and other cardiovascular diseases) still remains the number one cause of death – and when you think about that statistic, it is pretty chilling as there are more deaths to heart disease than all forms of cancer combined!

Fatty Fish: Salmon, mackerel and sardines top the list for containing copious amounts of Omega-3, known for lowering the risks of cardiac arrhythmia and atherosclerosis (plaque build-up in the arteries).

Oats: Are very high in soluble fiber, which can lower cholesterol. They act like a sponge in the digestive tract and absorb cholesterol so it is eliminated from the body and not absorbed into the blood stream.

Berries: Blueberries, strawberries, raspberries and most other berries contain compounds called flavonoids  (which are antioxidants essentially) and they have a direct effect upon lowering blood pressure. A study was done on a group of people who incorporated 3 portions of blueberries into their weekly diets and in turn were 32% less likely to experience a heart attack, compared to those who ate less.

Nuts: Almonds, walnuts, pistachios, peanuts and macadamias all contain a fiber that is good for your heart. They also are very high in vitamin E, which helps to lower the “bad cholesterol”. A previous thought was that nuts were avoided as they contained higher amounts of fat, but recent studies have shown that people who eat nuts on a daily basis are leaner than those who don’t.

Broccoli, Spinach and Kale:  When it comes to any form of health you really can’t go wrong with vegetable and in particular your “greens”.  Green vegetables are especially high in carotenoids, which are high in antioxidants, cleansing your body from potentially harmful compounds. They also contain high amounts of fiber and tons of vitamins and minerals (“micronutrients”). Kale has one further benefit containing Omega-3 fatty acids.

Supplements for Heart Health

Heart Disease (which includes strokes and other cardiovascular diseases) still remains the number one cause of death – and when you think about that statistic, it is pretty chilling as there are more deaths to heart disease than all forms of cancer combined!

The top 5 recommended supplements for heart health:

1.  Omega-3 (dosage 1,000mg per day)

2. Vitamin D (1,000 IU per day)

3. Turmeric – Recent studies have shown huge benefits for its “anti-inflammatory” benefits, which have been linked to reducing the effects of heart disease.

4. Garlic – Reduces cholesterol

5. Cocoa powders/Dark chocolate – high in flavonoids, (antioxidants) which lower blood pressure

Activity for Heart Health

Heart Disease (which includes strokes and other cardiovascular diseases) still remains the number one cause of death – and when you think about that statistic, it is pretty chilling as there are more deaths to heart disease than all forms of cancer combined!

Unfortunately there is no shortcut to get your “cardio’ in whilst remaining strapped to your desk, you simply have to go out there and earn it!

Whilst’ some find physical activity a chore others live for it and can’t sleep until they have had a “right sweat”. For those who are part of the fitness industry and exercise and play sport regularly understand this concept, however it still seems to baffle the 95% of “desk jockeys” who will put it off and find any Hollywood diet or shortcut to sweating those excess calories out.

Recommended Activity levels by the AHA (American Heart Association):

For Overall Cardiovascular Health:

At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150

OR

At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity

AND

Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

For Lowering Blood Pressure and Cholesterol

An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week.

 

Joel Neale
Fitness Manager
Fitness First – Motor City Dubai

Spinach-coconut-water-shake
Health & Nutrition

Green Vanilla Shake

posted by FitnessFirst Team June 12, 2016 0 comments

Ingredients:

  • 1 cup of coconut water
  • 2 cups of baby spinach
  • 1 banana
  • 2 tablespoons of almond butter
  • 1 scoop of vanilla protein

Place all ingredients in the blender and blend until smooth.

This recipe is great as a a full post-workout meal.

Nutrition Facts: Provides  around 480 kcal with 19 g of healthy fats, 60 g of carbs, and 47 g of protein.

Almond Butter

Provides a great health benefits for the heart because of the healthy fats and fiber content, it has more 18 g of unsaturated fats with a low carbs content.

Spinach

is an excellent source of vitamin A, Vitamin K, manganese, folate, magnesium, iron, copper, vitamin B12, potassium, protein and vitamin C.

Coconut water

it is a natural sport drink, it is a natural isotonic drink, that provides the body electrolytes, calcium, magnesium, sodium and potassium.

strawberry-ginger-smoothie
Health & Nutrition

Ginger Strawberry Shake

posted by FitnessFirst Team June 10, 2016 0 comments

Ingredients:

  • 1 cup of almond milk
  • 1 banana
  • 1 teaspoon of ginger root
  • ½ cup of frozen strawberries
  • 1 scoop of strawberry skinny protein

Place all ingredients in the blender and blend until smooth.

Great as a post-workout or  pre-workout meal.

Nutrition Facts:  around 320 kcal, 50 g of carbs, 30 g of protein, and 7 g of fat.

Ginger

has a lot of benefits for the digestive system, loss of appetite, motion sickness.

Almond milk

is a nut milk , high in calcium, magnesium, phosphorous, potassium, sodium and zinc. It is a great alternative for lactose intolerant people, and a great milk substitute for vegans.

Banana-dates-smoothie
Health & Nutrition

Banana Date Smoothie

posted by FitnessFirst Team June 8, 2016 0 comments

Ingredients:

  • 1 medium banana ripe
  • ¼ cup of pitted dates
  • 1 ¼  cup of almond milk
  • Dash of cinnamon and sea salt
  • 2 table spoons of chia seeds soaked in water (for 1 hour)

Place all ingredients in the blender and blend until smooth.

Great breakfast or pre-workout meal.

Nutrition Facts: 325 calories, 50 g of carbs, 9 g of healthy fats, and 7 grams of protein.

Chai seeds

Like flax seeds chia seeds are very high in omega 3, in fact it contains omega 3 more than salmon do compared one gram to one gram, omega 3 is very beneficial, for your concentration, memory, skin, vision, and heart health.

Cinnamon

cinnamon can treat muscles spasms, vomiting, diarrhea, infections, and common cold, loss of appetite, and can help maintain blood sugar in the body.