Vigour – Health and Sports Nutrition

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

The Benefits Of A Pre-Workout Meal

The goal of any pre-workout meal is to prepare the body for the vigorous and demanding assault it will be undertaking. This meal should be consumed approximately 60-90 minutes before exercise so all nutrients are absorbed into the body before you begin. To aid digestion, this meal should be relatively low and fat and fibre with a light source of protein such as fish or chicken or a protein supplement.

During intense exercise, once your stored energy (glycogen) has been used, the body turns to fat stores and ultimately muscle for energy. For this reason it is very important to consume a source of complex carbohydrates and protein before working out so the necessary energy is available to the body so it can perform optimally.

Other than a complete meal, an all-in-one sports supplement which contains an easily digestible source of carbohydrates and protein, will be a sufficient substitute instead.

All-In-One supplements are ideal for anyone looking for essential supplements and sports nutrition in a single shake or bar.

These innovative products provide a unique combination of whey protein, creatine, and other vital nutrients needed by your body to support muscle growth, strength and recovery.
All-In-One supplements allow anyone participating in a weight training or athletic regime to improve performance, growth and overall physical well-being without the need of numerous individual products.

The Importance Of A Post Workout Meal

The post workout meal is often regarded as the most important for anyone taking part in a intensive workout/training regime.
In order to mobilize the body’s anabolic or repair process, a meal combining protein, carbohydrates and good fats is needed to begin rebuilding glycogen reserves and to repair damaged tissue.

Most athletes will consume protein supplements after exercise and an easily digestible meal shortly after.
It is also paramount that the body’s hydration levels are replenished to aid all bodily functions and repair in this essential period of recovery.

It is important that you drink 2-3 glasses of water, 1.5-2 hours before beginning a physical activity. Drink water, milk or other fluids regardless of whether or not you are thirsty. Make sure that you drink water every 20-30 minutes during exercise.

Remember that you might suffer from dehydration within 20 minutes of starting a physical activity in hot, humid conditions. It is also recommended that you should drink water after exercise to avoid heat exhaustion, dehydration and even heart stroke. Make sure that you avoid the consumption of caffeine drinks. Caffeine is a diuretic and its consumption might lead to muscle cramps and dehydration.

http://www.vigour.co.uk/

Nutrition has a direct effect on the physiological as well as metabolic processes of the body. Nutrition can be defined as the supply of the necessary materials to the cells and tissues to support life. Nutrition mainly comes in the form of food and a proper nutrition is essential to prevent many health problems.

There are six classes of nutrients which play a key role in keeping you healthy and fit. Those six classes of nutrients include: protein, fats, carbohydrates, vitamins, minerals and water. Protein, fat, water and carbohydrate are macronutrients because they are needed in relatively large amounts by your body. Minerals and vitamins, on the other hand, are micronutrients because they are needed in smaller quantities. Macronutrients provide structural materials for the cells and provide energy to tissues.

Protein makes an integral part of many animals’ body structures especially muscles, hair, and skin. It also makes an important component of several enzymes that control chemical reactions within the body. Each molecule of protein is composed of amino acids, which further contain nitrogen and sulphur. Not only amino acids help produce new proteins, but they are also responsible for replacing damaged proteins. Some amino acids can not be produced by our bodies and they are categorized as “essential amino acids”. There are 21 amino acids in a human body, out of which 10 are essential and, therefore, must be included in your diet. One needs adequate amounts of amino acids in certain situations such as development, pregnancy, and injury. Important food sources of protein include tofu, soy-products, meats, legumes, eggs, cheese and milk.

A molecule of fat contains several fatty acids. Fats may be classified as unsaturated or saturated. Unsaturated fats are further categorized as monounsaturated or polyunsaturated. Moreover, unsaturated fatty acids are classified as omega-3 and omega-6 fatty acids. Unsaturated fats mainly come from plant sources and are considered healthier than saturated fats which typically come from animal sources. Important food sources of unsaturated fats include flaxseed oil and olive oil.
Carbohydrates may be classified as polysaccharides, disaccharides, and monosaccharide. Carbohydrates include fibre, sugar, and starches. The important food sources of carbohydrates include grain-based products, bread, noodles, rice, and some pulses. Dietary fibre completely absorbs in humans and helps avoid gastrointestinal problems such as diarrhoea and constipation.

Dietary minerals are mainly comprised of chemical elements other than oxygen, carbon, nitrogen and hydrogen. They can be categorized into macrominerals and microminerals. Macrominerals are those minerals which are essential for your body with a recommended daily allowance greater than 200mg/day. They include magnesium, calcium, potassium, sodium, chlorine, phosphorus, and sulphur. Microminerals are required in trace amounts with a recommended daily allowance lesser than 200mg/day. They include cobalt, manganese, nickel, fluoride, copper, chromium, iodine, selenium, zinc and iron.

There are different types of vitamins such as vitamin A, B complex, C, D, E and K. Vitamin deficiencies may result in an impaired immune function, premature aging, certain forms of cancer, disorders of cell metabolism and poor psychological health. Important food sources of vitamins include fruits, vegetables, whole grains and nuts.

You can supply your body with all of the above mentioned nutrients by either following a balanced diet plan or consuming dietary supplements on a daily basis. You should take a multivitamin, protein powder or meal replacement powder on a regular basis to provide your body with protein, carbohydrate, fat, minerals and vitamins.

http://www.vigour.co.uk/

Skipping breakfast is a common practice among people who do have a hectic lifestyle or who are trying to lose weight. Skipping breakfast does not make a smart idea because it may lead to over-eating or consumption of unhealthy foods for the rest of the day. A recent research has revealed that eating breakfast helps lose weight.

A healthy and nutritious breakfast keeps your metabolism active and provides you with the energy that you need to perform routine life activities. Make sure that your breakfast is comprised of protein, carbohydrates and plenty of fibre. Not only will this combination keep you feeling full until lunch time, but it will also satisfy your hunger. Excellent dietary sources of protein include low-fat meat, low-fat dairy products, eggs, cereals and nuts. Whole-grains, vegetables, wheat germ and fruits make good food sources of fibre. Make sure that you avoid consumption of foods high in sodium, sugars, calories and saturated fats. Certain types of meat particularly pork and bacon are high in sodium and saturated fat.

In case you skip your breakfast due to any reason, make sure that you use a meal replacement supplement. Maximuscle Promax Sachets Meal Replacement is a popular brand on the market that is suitable for anyone wanting the quality nutrition, protein and carbohydrate. It is an advanced meal replacement that provides protein with very low complex carbs. Maximuscle Promax makes an excellent gift for busy people who need an easy-to-mix, high quality, great tasting and low carb meal during the day. Mix one sachet with 300-350 ml of water and drink immediately.

Hernia is a painful medical condition that is characterized by the formation of a lump in the abdominal wall. This lump results from a part of the bowel slipping through a weakness in the abdomen. The peritoneum is a sac that borders the hernia and it may contain an intestinal loop. Hernia often gets trapped in the weak spots in the abdominal wall, giving rise to a condition known as strangulated hernia. Strangulation may lead towards peritonitis, internal infection and gangrene. The most common type of hernia is groin hernia or inguinal hernia.

There are numerous factors that may contribute to the development of hernia. They include chronic coughing, heavy weight lifting, obesity, constipation, running, pregnancy, appendicitis, and straining to pass faeces. Surgery is the only possible cure for a hernia.

Surgically treated people should consume diets that help in the formation of red blood cells, improve immunity, and increase their energy levels. Iron-rich diets such as spinach, liver, kidney, potato and aubergine play an important role in the formation of RBCs. People should also use a supplement that contains iron in its formulation.

BioCare Beetroot Complex Natural Source of iron & Trace M contains good levels of bioavailable forms of iron and trace minerals. The iron contained in this supplement is non-irritating and supports healthy red blood cells formation. Beetroot helps support the functions of spleen, liver, gall bladder and kidneys. This supplement also contains alkaline elements to help support the natural process of elimination. One should take one capsule three times daily before food.

Simple, unprocessed and natural carbohydrates play an important role in maintaining the health of digestive system and metabolism of your body. Unlike refined carbohydrates that are broken down and absorbed into the bloodstream quickly, unrefined carbohydrates release their energy slowly. Hence, simple carbohydrates continue to supply energy to your body throughout the day.

Fruits make a rich source of natural simple carbohydrates and roughages. Fibre helps in the bowel movement and maintains the health of your digestive system. Fruits provide your body with essential nutrients particularly vitamins and minerals and help maintain the health of your gut and immune system. Examples of simple sweet carbs include pear, melon, strawberry, kiwi, lemon, apple, apricot, banana, grapefruit, blueberry, blackberry, plum, lychee, orange, raspberry, blackcurrant, and water melon. Seeds, lentils, whole grains and green leafy vegetables also make rich dietary sources of unrefined complex carbohydrates and minerals.

You can also take a dietary supplement that makes use of natural and simple carbohydrates in its formulation to provide you with the sustained energy throughout the day. Garnell Nutrition As-One 40 All In One is a premium quality formula that contains carbohydrates, whey protein, branched chain amino acids, creatine, beta alanine, glycine, taurine, vitamins, and minerals.

Carbohydrates assist in better use of glucose for energy, whereas amino acid protein formula helps maintain a positive nitrogen balance. Creatine, beta alanine, glycine, and taurine help gain size and support quick muscle recovery. Minerals like zinc and magnesium help absorb energy from food and improve your immune system.

Like men, women also lose their hair as they grow older. However, the intensity of hair thinning in women is much lower than men and they rarely develop hairless patches on their scalp.

By age 45, 35% of women have visible hair loss. The most common causes of hair loss in women are hormonal imbalances, pregnancy, irregular periods, thyroid problems, depression and certain medications. Severe hair loss in women can be treated with pills to rectify hormonal imbalances and topical solutions to stimulate hair growth.

Women should follow a healthy and balanced diet plan that contains all the essential nutrients to prevent hair loss. It is important to remember that a reduction of nutrients in the diet can threaten the delivery of essential nutrients, adequate oxygen and glucose to the hair follicle.

Dietary supplements also play a vital role in safeguarding an individual’s nutritional intake. Vitabiotics WellWoman Tricologic Hair Growth & Condition helps maintain healthy hair growth and condition. It provides a complete spectrum of 26 nutrients, including L-Cystine, biomarine collagen and special derived nutrients, which play an important role in hair follicle metabolism and scalp health. These nutrients are delivered via the blood stream directly to the hair roots to help reduce the effects of aging on the hair.

Tricologic Hair Growth also contains B vitamins, vitamin D, vitamin E, silicon, iron, zinc, magnesium, iodine, copper, selenium, chromium, manganese and betacarotene. You should take 2-3 tablets per day with a main meal. Make sure that you do not exceed the recommended daily intake and do not chew the tablets.

Anxiety can be defined as an unpleasant and unrealistic feeling of doubt or worry. Anxiety disorder is common among women and men all around the globe. It is often accompanied by the physical symptoms such as irritability, unusual tiredness, disturbed sleep and lack of concentration. There are different types of anxiety disorder such as phobias, OCD, PTSD, agoraphobia etc.

Severe anxiety disorders may interfere with the ability of an individual to live normally and can cause considerable suffering. There are several approaches that help relieve anxiety. Medications such as those containing alprazolam, citalopram, escitalopram or resperidone are often prescribed to patients. However, it is important to remember that medications are used to relieve anxiety or reduce the symptoms of depression and they should not be considered a cure on their own. Rather, they facilitate patients to concentrate on counselling.

Behaviour therapy helps people to understand the reasons behind the stress or anxiety and develop techniques to manage it. Behaviour therapy is conducted by a counsellor, behaviour therapist or psychologist.

Consumption of foods high in B vitamins such as green leafy vegetables, eggs, seeds, nuts, brewer’s yeast, barley and wheat germ helps relieve anxiety and its symptoms. It also makes a good idea to take a dietary supplement on a regular basis that contains vitamin B-complex in its formulation.

Higher Nature Super Nutrition Multivitamins is a true A-Z multivitamin and mineral formula that includes vitamins B plus trace minerals in its formulation. The B vitamins are in a form similar to food, which help relieve the anxiety symptoms and absorb maximum energy from food.

Not only does this supplement help replace all essential nutrients lost from the diet through cooking and environmental factors such as alcohol, smoking, pollution and today’s demanding lifestyle, but is also ideal for busy lives and compromised digestion. It is available in pleasantly flavoured, easy to swallow tablets with natural vanilla.

Whether your goal is to just maintain or lose weight, learning how to get rid of bad eating habits is crucial in this regard. Although it is quite difficult to break a bad dietary routine, yet it is not impossible either. All it needs commitment, patience and dedication on your part.

First and foremost, make sure that you write down your goals and work on two or three at a time. Stock your fridge with the healthy stuff such as fruits and vegetables. It is important that you keep your refrigerator free of ice-creams and chocolates.

Instead of consuming three large meals, eat 5-6 small meals every day. It makes a good idea to carry a snack during travelling and picnic and do not let yourself get hungry. It is quite better to eat a sandwich rather than indulging in a muffin, hamburger or whole pizza.

Make sure that you find healthy substitutes for the bad foods you crave. It is important that you avoid stress as it can lead to overeating and subsequently weight gain. Exercise regularly as it improves your overall health and fitness level. An exercise regimen should be followed by the consumption of a meal supplement powder to provide your body with the essential nutrients.

Sci Mentor Sim-Plex MRP Meal Replacement makes use of superior protein to support lean muscle growth. It comprises of a precision blend of both slow and fast release absorption proteins, which provide an ideal anabolic and anti-catabolic action. It makes use of high levels of branch chain amino acids, minerals and vitamins. These sachets make an ideal gift for those people who don’t get time to consume suggested 5 meals a day.

Fibrous Dysplasia is a disease of bones that leads to the scar formation within bones. It is also responsible for the thinning of bones and growth of lesions in one or more joints or bones. Moreover, this disease makes one’s bones brittle and weak.

Lesions are small irregular growths that occur due to the replacement of medullary bone with fibrous tissues. These lesions cause the weakening and expansion of the bones. Furthermore, they are also responsible for the externally visible deformities.

There are two major types of fibrous dysplasia; monostotic and polyostatic. Monostatic fibrous dysplasia affects a single bone whereas polyostatic fibrous dysplasia involves many bones and joints.

This disease is not hereditary and it can effectively be treated at the initial stages. A research in 2005 had revealed that 11% people suffering from dysplasia also had skin pigmentation and endocrine diseases.

In order to avoid the bone diseases, make sure you regularly consume diets that are rich in vitamin D and calcium. It also makes a good idea to take a dietary supplement that promotes healthy joints and bones.

Regenovex One A Day Joint Health Capsules is derived from natural ingredients. It is fast acting and quite effective. Regenovex is a new generation of joint care products for women and men. Not only does it help joint flexibility, but it also maintains the health of bones and joints.

It is a technically advanced formulation of naturally-derived functional ingredients such as Hyaluronic Acid and Marine Bionovex Oil. The former ingredient restores and maintains the softness of joints whereas latter helps soothe discomfort.