Vigour – Health and Sports Nutrition

The British Dietetic Association has composed a list of the worst 5 celebrity diets of 2011.

The Dukan Diet

Rumoured Celebrity Users: Kate Middleton, Jennifer Lopez

Developed by Dr Pierre Dukan, this diet is now extremely popular in France with Dukan himself warns of its side effects of a lack of energy, bad breath and constipation.
The four-phase diet, which is also reported to be followed by actress Jennifer Lopez and supermodel Gisele Bundchen, starts with 72 high-protein foods for quick weight loss, followed by “pure protein” days alternating with proteins accompanied by vegetables.

The Baby Food Diet

Rumoured Celebrity Users: Lady Gaga

This diet requires users to consume up to 14 jars or baby food or puree per day. This restrictive diets provides few calories and lacks the essential nutritional values required for adults.

The Blood Group Diet

Rumoured Celebrity Users: Cheryl Cole

This diet works on the premise the different blood groups require different foods in order to lose weight. This diet has no scientific evidence to back its claims and will leave users deficient in a number of key nutrients.

Alcorexia

This diet restricts the caloric intake from food consumption during the day so users can drink more alcohol without gaining weight. This extreme diet could result in alcohol poisoning and even death.

The Raw Food Diet

Rumoured Celebrity Users: Demi Moore, Natalie Portman

This diet focuses on the user only being able to eat raw food and only unpasteurised dairy products.
This approach leaves many nutritious foods unavailable for consumption or and even a risk of food poisoning.

It is estimated that you lose 1 pound of your weight with every 3200 calories you burn. It means that you have to create a caloric deficit and perform exercises at the same time to get your desired results fast. However, make sure that you don’t take less than 1400 calories a day because eating less than recommended calories will slow down your metabolic rate and you will also lose your muscle mass along with fat.

The key to reducing body fat is to ensure that your energy intake is lower than your energy expenditure. Energy is measured in calories, and whilst the body is in a negative energy balance, weight loss will occur. So to lose weight in the quickest possible manner, energy intake should be reduced, and energy expenditure should be increased. This is achieved in practice by eating a balance, low calorie diet, and exercising regularly. The use of weight loss supplements will also aid this process.

Make sure that you eat meals in small portions throughout the day to lose the fat and increase your metabolic rate. It is important that you choose a balanced diet plan on a daily basis to supply your body with the daily recommended amounts of proteins, fats and carbohydrates. You need to use low glycemic index foods such as whole grains, legumes, fruits and vegetables as a source of protein and carbohydrate. Avoid high glycemic index foods such as baked goods, bread, cereal, pasta, cheese and rice and try use a protein supplement which are ready available online or in many high street stores.

If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps.

Healthy dietary habits mean that you should incorporate fibre and nutrients-rich foods into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.

http://www.Vigour.co.uk

Vitamin B9, also known as folic acid, is a water-soluble vitamin that is essential for the reproduction and growth of all body cells. Folic acid is found in several foods including heart, kidney, liver, tuna, salmon, dairy products, brewer’s yeast, green leafy vegetables, legumes, beans, whole grains, wheat germ, wheat bran, avocados, apricots, cantaloupe, soybeans, pumpkin seeds and carrots. The recommended dietary allowance for vitamin B9 for adults is 0.05-0.5 mg.

Folic acid aids in amino acid metabolism and is necessary for RNA and DNA synthesis. It helps improve breast milk and is required for the proper development of the spinal cord and brain in foetus. Vitamin B9 helps support a healthy brain function and is necessary for the cell division in the body.

Folic acid is essential to the formation of RBCs (red blood cells) by its action on the bone marrow. Moreover, it helps promote healthy skin, hair and emotional health. A regular consumption of vitamin B9 helps prevent anaemia in the children and adults.

The deficiency symptoms of folic acid include irritability, nervousness, poor memory, difficulty concentrating, depression, extreme fatigue, anaemia, peeling of the lips, sores in the mouth, gastrointestinal disorders, pre-mature grey hair, and vitamin B12 deficiency.

Lifeplan Folic Acid 400mcg is a popular brand that contains folic acid which is essential to protein metabolism and development of foetus during pregnancy. A dietary allowance of 400µg is recommended for the first 12 weeks of pregnancy. This product does not contain lactose, starch, salt or gluten. Each tablet provides Folacin 400µg 200% RDA.

Vitamin B-6, also known as pyridoxine, is a water-soluble vitamin that helps perform numerous functions in the body. It aids in the formation of antibodies and promotes synthesis and breakdown of amino acids. Amino acids are the building blocks of protein, which help in muscle repair and recovery. Vitamin B-6 is essential for red blood cell metabolism and healthy immune response. It helps maintain a proper balance of phosphorus and sodium in the body and aids in carbohydrate and fat metabolism. Vitamin B-6 helps maintain the health of central nervous system and promotes healthy skin. It helps reduce numbness and stiffness of hands, leg cramps and muscle spasms. Moreover, vitamin B-6 helps maintain the health of lymphoid organs that make white blood cells.

The deficiency symptoms of pyridoxine include mouth disorders, nervousness, arm and leg cramps, loss of muscular control, muscular weakness, dermatitis, skin eruptions, slow learning, difficulty concentrating, irritability, loss of hair, insomnia, anaemia and erectile dysfunction.

The rich dietary sources of vitamin B-6 include tuna, trout, salmon, banana, potato, oatmeal, sunflower seeds, spinach, avocado, peanut butter, lima beans, bakes beans, soybeans, walnuts, wheat bran, roast beef, spinach and chicken.

It also makes a good idea to take a dietary supplement that contains vitamin B-6 in its formulation. Lifeplan High Strength Vitamin B6 100mg is a popular brand on the market that contains vitamin B-6 as Pyridoxine HCL. Pyridoxine takes part in numerous metabolic processes and is mandatory for a good health. This product contains no added salts, artificial colours, animal derivatives, synthetic flavours, gluten, starch and live yeasts.

Resistance training is a unique type of training that works your muscles against an opposing force of resistance. This force can be applied through exercise equipment, resistance bands, household objects or your own body weight. Bench press with household objects makes an excellent exercise for those people who do not have time to go to a gym or those who are looking to try something new. This exercise helps develop and tone pectoral muscles.

In order to begin this exercise, lie down on a bench with two gallon-size water bottles in your hands. Next step is to fully extend your arms and position the bottles directly over your head. Slowly lower the bottles to chest area and push them back up to the starting position to complete one repetition. Make sure that you feel a stretch in your chest at the bottom of the movement. Exhale as you press the bottles upward.

You can reap the maximum benefits from resistance training exercises if your training sessions are followed by the consumption of protein-rich diets. It also makes a good idea to take a protein supplement that accelerates lean muscle growth.

Cytosport Muscle Milk Protein Powder is a metabolically formulated protein supplement to promote efficient burning of excess fat and build muscle mass. It makes a unique combination of lean lipids, essential creatine, proteins, peptides and amino acids for rapid muscle recovery, repair and muscle gains. Lean lipids promote protein synthesis and enhance fat mobilization. Complex carbohydrates promote the synthesis of protein.

Ball Weave Through Legs is a unique exercise that targets your core particularly abdominal muscles. It is a medium difficulty exercise that requires coordination and balance on your part to execute it perfectly. Perform this exercise on a regular basis to transform your abs and obliques.

In order to begin this exercise, lie on your back with ball on an exercise mat and bring one knee toward your chest. Next step is to contract abs and weave the ball through the leg, retrieving the ball with the opposite hand. Weave the ball through the second leg as well. As you do so, your legs should move in a bicycle fashion. Repeat the exercise as needed. Make sure that your abs remain in the crunch position at all times. Keep your chin up and head straight. Do not lift your shoulder blades higher than a few inches off the ground.

Along with performing abs exercises, make sure that you also use a dietary supplement that helps lose weight. CNP Sida Cordifolila Fat Burner is a popular brand on the market that is very effective in burning excess fat. Sida Cordifolila is a natural herb that contains naturally occurring ephedrine alkaloids, which cause more energy to be used by acting as a stimulant on the body’s central nervous system. Not only does Sida Cordifolila assist in the reduction of body fat, but it can also be used as pre workout boost when energy levels are low. Take the tablets with food. Do not take before going to sleep.

Pulmonary Fibrosis, also known as Hamman-Rich syndrome, is a medical condition that is characterized by the inflammation and scarring of the lung tissues. This condition often results from inhaling dust contaminated with animal products or bacteria, environmental agents such as silica, lead, arsenic and cadmium, organic compounds or occupational chemicals. Moreover, exposure to harmful gases and free radicals may also give rise to pulmonary fibrosis.

Other factors that can cause this disease include radiation therapy of lungs, autoimmune diseases, infections such as tuberculosis and pneumonia, inflammatory processes and certain medications. The typical symptoms are unexplained dry cough, shortness of breath, carckling sounds in the chest, fatigue, chest pain and diminished exercise tolerance. Pulmonary Fibrosis is diagnosed with chest X-ray, CT scan and surgical biopsy.

The treatment options are very limited as the scarring is irreversible once it has developed. Corticosteroids might be helpful in decreasing the processes that lead to fibrosis. Immune suppressing medications and anti-inflammatory drugs are also effective in reducing the symptoms. In severe cases, lung transplantation is the only way to cure the condition.

Pharma Nord Bio Pycnogenol Antioxidant is a popular brand on the market that is derived from maritime pine extract, which contains over 40 bioflavonoids. They protect the cells from damage by unstable oxygen molecules called free radicals. Pycnogenol enhances the health of blood vessels and reduces the risk of heart attacks and strokes. Four tablets per day have been shown to give a therapeutic effect in reducing the chest pain associated with pulmonary fibrosis. There are no known contra-indications or side effects to this supplement.

Chest Press with Weighted Ball makes an excellent resistance training exercise to shape and strengthen your chest muscles. When performed on a regular basis, it helps broaden and widen your chest. You should perform this exercise with a proper technique to reap the maximum benefits in terms of strength, size and vigour.

In order to begin this exercise, position your back on a stability ball and place the weighted bars around shoulders. A stability ball keeps your back in a comfortable and safe position to execute this exercise. Next step is to press the balls upward and exhale. Then slowly lower the balls to the starting position to complete one repetition. Repeat the exercise as needed. You can increase the difficulty level of this exercise by touching the weighted balls together at the top of the movement. When performing this exercise, make sure that you feel a stretch in your pectoral muscles.

Your resistance training sessions should be accompanied by the consumption of a dietary supplement that helps you get a lean and toned body shape. Maxitone Sculptress Meal Replacement Powder is a popular brand on the market that makes a nutritious and unique low-Gl high protein shake perfectly designed to increase size while reducing the fat at the same time. This supplement is ideal for those looking to accelerate their body shape results due to ingredients such as protein, CLA, guarana and green tea. Protein helps satisfy your appetite, assists in producing a lean and toned body shape, reduces carvings and keeps you feeling fuller for longer. Guarana, CLA and green tea increase metabolic function, and encourage fat loss and calorie burning.

Patellofemoral Syndrome, also known as Chondromalacia Patella, is a medical condition that is characterized by an abnormal softening of the cartilage of patella. It is quite common among people aged 45 and above, however it can strike at any age. It makes the most common cause of chronic knee pain.

The typical symptoms of chondromalacia patella include swelling of the knee area, tightness in the knee and pain in the inner knee area that is aggravated by running, climbing, descending stairs and prolong sitting. If left untreated, patellofemoral syndrome may weaken the thigh muscle. The people who are at risk for developing this disorder include elderly, runners, sprinters, females, flat-footed individuals, or those with an unusually shaped patella undersurface.

Treatment aims at reducing the inflammation and improving the alignment of the patella. A combination of anti-inflammatory drugs, icing, strengthening of the quadriceps muscle by bicycling or swimming, stretching, and avoiding motions which irritate the kneecap helps patients recover fast and return at full functional level.

Sufferers of patellofemoral syndrome should also use a dietary supplement that helps maintain the health of joints and cartilage. Health Perception Glucosamine High Strength 750mg is a popular brand on the market that contains glucosamine in its formulation. Glucosamine is an amino sugar that is formed in the body from glucose. It helps rebuild the structures such as cartilage, ligaments and tendons. This supplement is free from yeast, sodium salt, artificial preservatives, gluten and lactose. Take one tablet twice a day with meals.

The hamstrings are the tendons at the back of the knee that help bend the knee and extend the hip. Hamstring muscles play an important role in performing power activities such as climbing, walking, running and jumping. Physically active individuals and athletes are prone to the hamstring injuries, which range from a minor strain to a major rupture.

Hamstring injuries occur with jerking pulls on the tissues of hamstring muscle. The typical symptoms include severe pain, tiredness, tenderness, inflammation and a bruised appearance around injured hamstring tissues. The treatment aims at reducing the inflammation, preventing scar formation and restoring muscle function. Anti-inflammatory medications, physical therapy compression, ice, stretching and rest help control pain and swelling. A surgery is performed to treat the grade III injuries.

Sufferers of hamstring injuries should use a dietary supplement that helps in healing. HealthAid L-Arginine with L-Ornithine 300mg is a popular brand on the market that contains vitamins B6, L-Arginine and L-Ornithine in its formulation. These amino acids play an important role in enhancing collagen synthesis and speeding up repair time and tissue injury. They help produce growth hormones that are required for muscle tissue synthesis, muscular energy, muscle growth and repair. Moreover, they help maintain the liver function, help flush toxins from the body and optimize fat metabolism. Vitamin B6 helps absorb energy from food, boosts immune system and maximises absorption rate of the individual amino acids. Make sure that you take 2 capsules daily after main meal. Do not exceed the recommended dosage.