Prime Condition

Quinoa

admin — Tue, 21 Feb 2012 05:34:34 +0000

Here’s the second installment article of our hand-picked Supermarket Stars.

Supermarket Stars are foods that used to only be available at health food stores, but you can now find them at your local Coles and Woolworths, in the health food/gluten-free aisle.

What is it?

Quinoa (pronounced ‘keen-wah’) is a pseudo-grain originating from South America, and has been eaten for thousands of years. The red and white-coloured are the most commonly available varieties in the supermarket.

Why eat it?

Quinoa is a complete protein, is high in dietary fibre, low GI, gluten-free, and contains many vitamins and minerals.

How to eat it

Make a warm quinoa, pumpkin, pine nut and rocket salad as a side dish for grilled meat, or try it as a delicious alternative to oat porridge for breakfast.

Source: www.metabolicjumpstart.com

Get Fit, Fast for a Pittance!

admin — Wed, 15 Feb 2012 01:33:51 +0000

Hi Fitness Folk and Outdoor Adventurers,

Tell your friends and family about this deal. We’re offering half-price, unlimited Outdoor Group Training until Easter!

So, if you know someone who’s been saying “I really must get fit/lose weight”, then tell them about what you do and help them…

Live their Active Lifestyle!

What Burns More Fat?

admin — Tue, 14 Feb 2012 01:52:13 +0000

Q: I’ve heard you burn more fat if you exercise in the morning on an empty stomach. Is this true?

A: While it is true that if you exercise in the fasting mode (i.e. without having eaten food for 8 hours or so overnight), fat will be the predominant fuel source – as opposed to carbohydrate, which is the preferred fuel in the fed state.

However, the bigger picture is the total calories burnt.

If you haven’t eaten since the night before, your glycogen stores will be depleted from the overnight fast and you will be starting off low on energy.

You’re likely to feel fatigued and not be able to exercise at the same intensity you usually would if you’d had something to eat beforehand.

If you have eaten, you’ll probably be able to exercise for longer and at a higher intensity, burning more total calories, and although the percentage of calories from fat will be lower, the total amount of fat burnt will likely be higher as you’re able to burn more calories in total.

If you are a fan of exercising in the morning but can’t stomach a meal, it’s a good idea to get up a little earlier and have something small to eat 30 minutes to an hour before starting exercise, such as some fruit and yoghurt, a fruit smoothie, a cereal bar or some juice.

Source: www.metabolicjumpstart.com

How to Sleep Better

admin — Tue, 07 Feb 2012 10:04:30 +0000

We’ve always known that sleep is as essential for good health as food, water and oxygen. More recently, research has revealed that sleep deprivation is linked to obesity. So, this Tip Sheet could help you wake up with more energy and less waist.

First up though, are you sleep- deprived? Take this quiz:

Do you…

Need an alarm clock & abuse the snooze?

Struggle to get out of bed in the morning?

Feel tired, irritable & stressed?

Have challenges remembering & concentrating?

Slow with critical thinking?

Fall asleep in your chair after dinner in front of the TV?

Fall asleep after a heavy meal or low dose of alcohol?

Feel drowsy while driving?

Oversleep or binge sleep on weekends?

Can see that you are tired?

If you answered ‘Yes’ to any of these questions, you may benefit from strategies that will help you get a better night’s sleep and perhaps better fat loss results.

Poor sleep can result in impaired concentration, irritability, moodiness, accidents, reduced libido, increased appetite, cravings and weight gain.

Sleep Strategies
You can’t expect to automatically sleep better, so make sure you apply the tips below and see what works for you.

 Have your TV and laptop in another room to avoid the distraction.
 Turn your phone on ‘silent’ mode before you go to sleep (making sure this doesn’t interfere with the alarm function!).
 Have a cup of (caffeine-free) herbal tea to help you drift off. Chamomile is well- known to relax the mind and make it easier to fall asleep.
 If you partner’s snoring is louder than a freight train – send them to a Doctor. Around 10% of snorer’s have a condition called sleep apnoea which requires medical intervention.
 Prescription sleeping pills don’t fix the underlying cause of poor sleep, and can reduce the quality of sleep, making you groggy on waking.
 Valerian is a herbal supplement proven to have sedative and ani-anxiety properties, which may be beneficial. It works best when taken each night for 2 weeks. It doesn’t work as well if only taken occasionally.
 If you’re been in bed trying to get to sleep for longer than 30 minutes, get up and do something relaxing, such as reading a magazine.
 Regular exercise can improve the quality of sleep. Be mindful not to exercise too close to bed time as it can make you feel more alert (particularly if it’s an activity which stimulates adrenaline).
 Build a regular sleeping routine – this means going to bed and getting up at the same time, even on weekends.
 If need be, schedule day time naps, but be sure to limit naps to less than 20 minutes – any longer and you risk going into REM sleep, which makes it more difficult to sleep that night.
 Having a warm bath with lavender essential oil will relax the mind before going to bed.
 Try a glass of warm reduced-fat milk.
 Avoid having large meals before going to bed – this can cause reflux and heartburn when you lie down and keep you awake.
 The temperature of the room can affect your ability to fall asleep and stay asleep. A key element of sound sleep is a natural drop in body temperature- a room temperature of around 18 degrees is ideal.
 Try some pre-bed meditation to help quieten your thoughts and relax your body.
 Keep a notepad on your bedside table – if you are stressed and have persistent niggling thoughts it’s a good idea to jot them down and deal with them the next day.
 Do a bed audit – are your pillows what you prefer? Is your mattress older than your mother? It is worthwhile investing in a good bed – you spend a third of your life there so you may as well be comfortable!
 Aromatherapy can help. Try burning calming essential oils such as lavender in an oil burner in your room, or putting a few drops of the oil on a tissue placed inside your pillow case.
 Sleep should be a priority – schedule it as you would schedule your work and exercise.
 Avoid caffeine, alcohol and cigarettes before bed time. These are all known to interfere with quality sleep.
 Read a ‘sleepy’ book.
 Make sure your bedroom is dark enough – this may mean investing in some heavy curtains to block out street light or wear an eye mask. This maintains melatonin secretion.
 Run a fan to create relaxing white noise.
 Make a mid-week early night appointment with yourself. Your body will thank you.

If you think you may have a serious condition affecting your sleep (such as insomnia), see your Doctor to discuss medical treatment options. If the underlying cause of your insomnia is psychological, if can be very beneficial to talk about your problems with a Psychologist. Furthermore, serious mental health problems such as depression and anxiety can make it harder to fall asleep and can cause disrupted sleep such as early waking. Have a chat to your Doctor is you’re concerned.

Source: www.metabolicjumpstart.com