B for mutton

Week two of our A-Z and we're on to B!

B Vitamins...there are so many of them that it's worth me taking 2 days to cover them so here goes.

B1 - Thiamin
Releases energy, promotes growth, regulates appetite and a healthy digestive and nervous system. It's destroyed by light and heat and although wheat initially contains it the milling process can destroy it hence the addition of B vitamins back into bread.

It can be found in Marmite and other yeast extracts, wholemeal flours, sunflower seeds, liver and some nuts as well as brown rice and pork, beans, buckwheat and rye.

B2 - Riboflavin
Combines with protein to regulate breathing, helps with growth and promotes healthy skin and eyes. Also unstable in light hence the dark packaging of most supplements!

Found in yeast, liver and kidneys, almonds, wild rice and egg yolk as well as oily fish.

B3 - Niacin
Like B1 it's required for energy release and good digestion and nervous system and like B2 is good for skin. It also is required in the sythesis of steriods and fatty acids. This one is more stable.

It can come form the sources listed above and also lean meat and poultry.

B5 - Pantothenic Acid
Regulates carb and fat metabolism and helps with resistance to stress and as other promotes a healthy immune and digestive system. Lots of this one can be lost in many processes such as those involving heat or freezing or canning.

Sources include many of those mentioned above and also broccoli and avocados.


As you can see a lot of the sources of these B vitamins are animal - these are the vitamins that a lot of vegetarians and vegans lack. A varied diet is great for all especially those who don't eat meat, in order to ensure they get a good intake of all of these B's.

I take a B supplement for stress reduction - I've noticed a real difference since taking it. However, it may indeed be better for me (and you!) to indentify the food sources and try to manage any issues that way if we can.


Day two on that huuuuuge group of vitamins known as B:

B6 - Pyridoxine Pyridoxal-5-Phosphate
This one metabolises carbs and protein and sythesis hormones and fatty acids like B3. As with many of the others it promotes a healthy nervous system and it also aids with hormone balance. It's very unstable so eay to lose in cooking, on exposure to light or in milling.

Sources include yeast, sunflower seeds, bananas beans, pork avaocados, egg yolk, soybeans, wholewheat flour and oily fish.

B12 - Cobalamin
An important vitamin in creating red blood cells, lipids and helping a maintain a healthy gut and for DNA synthesis. You can't get this one from plant sources at all. If you're a vegan you MUST supplement for this one.

Sources are all animal proucts - liver, shellfish, kidneys, oily fish, egg yolk, lamb, beef and cheese.

Folic Acid
Like B12 is involved in the creation of new blood cells and DNA synthesis, also RNA synthesis. Promotes a healthy gut and nervous system too. Another very unstable one and supplementation is advised before and during pregnancy.

It can be found in yeast, black-eye peas, soy beans, liver, kidney, green leafy veg, figs and avocados.



Again we see that B's can be lacking in a plant based diet. You may also be suffering low B's if you experience high stress and feelings of panic frequently.

A varied diet containing lots of green leafy veg, meat and oily fish and beans will go towards ensuring that you have enough in your diet although as we can see heat often destroys them so cooking will need to be gentle - don't boil your veggies to mush, try a steamer and leave them with some bite!






The berry that is often touted by fitness and health blogs etc is the blueberry - well I'm not going to go on about that one as it's actually native to North America and we're in the UK and I would prefer to get fresh, indigenous spieces. In saying that, if you live in the North of the UK you may find a very close relative of the blueberry growing on hills and moors - the bilberry, it is native and looks like the blueberry but is not exactly the same.

The berry that most of use will see, even in hedges in suburban areas is the blackberry. Although please be careful as blackberries picked near busy roads, they may indeed have a high lead content due to the use of lead in petrol for many years prior to late 90's.

So, what are they good for and how do you get/use them?;

Your skin and gut will benefit from these berries as will you heart as thye contain a substance similar to aspirin. Fresh berries are best - so go pick some yourself out in the country and use within 3 days. You can now get packets of berries from the supermarket but there is little guarantee that they have not been in cold storage for a longer period than that leaching out there goodness.

Blackberry leaves can also be used to make tea - which was a traditional remedy for diarrhoea, mouth ulcers and bleeding gums. The berries are also great in a crumble with apples, and make a nice vinegar for use as a dressing or to soothe a sore throat.


I remember trips out into Northumberland to pick berries and the lovely crumbles and blackberry jelly made by my Nan. They're tiny little pockets of tastiness those berries!


What other muscle do you think of that startd with B afterall!

Biceps - Bi = two parts.
It flexes the lower arm i.e. moves it closer to the upper arm.
It's seen as a sign of masculinity in mnay cultures - just think of Popeye!
But guys - remember to work it's opposing pair - the tricep on the other side of the upper arm that does the opposite job!

Bicep curl video

C for yourself

Yes, today it's Vitamin C!

The illness caused by a deficiency being scurvy! Humans are some of the few animal that can't make their own Vitamin C. We need to eat food rich in Vit C to sythesise collagen ( to create cell walls) and absorb iron.

Citrus fruit contains a large amount of this vitamin as most of us know but other fruits and veggies also have it. Don't over heat or process them however, as this chemical is destroyed by heat.

Well OK, it's not but the stress hormone begins with a 'c' - Cortisol

No, hold on, it's not all bad news, I'll start again...

 

It's an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more

• Proper metabolism of sugar
• Regulation of blood pressure

• Insulin release for blood sugar maintanence
• Immune function
   

Normally, it’s present in the body at higher levels in the morning, and at its lowest at night, it gets you up in the morning.

It has been called “the stress hormone” because it’s  secreted in higher levels during the body’s ‘fight or flight’ response, and is responsible for several stress-related changes in the body including the retention of body fat.

Why?
Because if your planning to run away from an enemy or wild animal or fight back you need extra stored energy to keep you going.

Source of extra info: about.com


My hubby has just been given the green light to start cycling to work again or at least to start exercising the finger he broke whilst cycling to work!

Cycling is usually great exercise and a quick way to get around cities like the one we live in. Faster than walking but less impact on the joints that running it's a good one to try if you'd like to improve your cardio fitness whilst also saving the planet.

Get advice to choose the right bike for your size and where/how you want to cycle and make sure you wear a helmet. Whilst waiting for hubby in A&E every other person that came in had fallen off a bike (there was ice around and we are a cycling city) but all had helmets and a none had head injuries.

See you on the cycle path soon?


One of our macro-nutrient groups - carbohydrates.

Containing around 4 calories per gram they are the energy source of first choice for your body. Fats have more calories per gram but are more difficult to breakdown to release the energy.

Carbs get a bad press from many in the fitness and diet industry but what we're really saying is to avoid processed carbs such as:

Pasta
Bread
Cakes
Jams
Breakfast cereal

You see the carb content here is a little higher per gram and also these carbs are far easier to release and here's where the problem really lies with them. Your body breakdown the food and release the carbs aka sugar. Now sugar in concentrated quantities is poisonous and your body them releases a hormone to control this excess but converting the extra sugars into body fat and storing them safely away.

So, too many carbs can lead to you getting fatter even though the calories may not be as great as eating the same amount of fats. Get your carb energy from natural sources such as veggies - yes especially root veg and beans. These are released more slowly and don't have quite the same fattening effect. Veggies also have a fibre content and other nutrients that your bowl of pasta or jam sandwich does not.

Feeling low on energy?
Grab and apple and some water - not a coffee!

Week 1 A-Z of health and fitness

I started our 26 week 'journey' on 4 Jan - here's the first weeks worth of emails:

 

And so begins our A-Z of health and fitness! This week is the A week so by mid-June we'll get to Z!

Vitamin A
Needed for good vision both day and night  also important for growth and reproduction. We can get this vitamin in both animal and veg based foods - although the animal sources may be absorbed more easily.

Animal sources are fish, fish liver oils, animal liver, egg yolks, whole milk and butter. Veg sources (or scources of the precursors to vit A known as carotenoids) and green and yellow veg and fruit as well as green leafy veggies and peppers.

A lovely breakfast omelette with peppers and kale sounds like a good source to me - so I'm off to make one,

Michelle
PS - Happy New Year!

 

Well, to talk about apples would be predictable now wouldn't it!

What are apricots good for?
Eye and skin health via their Vit C, E, zinc and copper. The apricot skin also contains Vit A and overall they have a high fibre content to help digestive health.

How can you eat them?

You can try them dried or fresh (where possible) but try to get sulphite free if eating dried. You can also eat the kernels - like little almonds, they can be found in many health food shops. The kernels also yeild and oil useful for salad dressings.

They work well in lamb stews or as a stuffing for pork or poultry too!

Michelle

 

Core what a beauty!
Abdominal muscles - you've got six of them.
No not your 'six pack' - that's actually one muscle - the rectus abdominus, that one helps you bend forward and from side to side.

The side movement is helped by two groups of two muscles the external and internal obliques. These muscles also help to twist the torso.

The last one of the six is the deepest - the transversus abdominus. It doesn't help movement but is involved in breathing and holding in your internal organs. It wraps around the torso like a weights belt or corset stabilising the spine also.

If you're going to work these muscles make sure you work the ones in your back too - the ones that will work in opposition to these - we'll take about them in the 'B's next week of course.

And if you want your six-pack to show...focus on food first not 100's of crunches!

Michelle

Want to know more?
You know where we are!
www.inspiringfitness.co.uk

 

But not just the sad 1980's classes mind you!

Aerobic execise is cardio exercise - low to high intensity using the aerobic-energy systems. The ones that need oxygen to work.

You can use energy systems that don't require oxygen for short intense periods of exercise - eg sprinting or powerlifting. Eventually the by-products from these 'anaerobic'  system build up and cause cramps or the energy source just runs out and takes a while to restock.

The aerobic system can just keep going and going and going...think walking, jogging, cycling, long distance running.

Benefits of aerobic exercise include:

• Strengthening the muscles involved in breathing
• Strengthening and enlarging the heart, to improve its pumping efficiency
• Improving circulation efficiency and reducing blood pressure

So, go walk skip and run!
It's good for you!

Michelle 

 

These two get a bad press. Yes they are full of fats. No they won't make you fat - unless you eat too many!

And you need fats in your diet - some vitamins can't be absorbed without fat to disolve in. Plus the fats in these two beauties are 'good fats'.

Want to try almonds and avocados together?:
http://www.almonds.co.uk/recipe-center/avocado-and-almond-milk-smoothie

Fat does not male you fat,
Enjoy!

Michelle

 

 

 

 

OMM pack - long term test

As a short female, some packs will never be comfortable on my frame. Too long or too wide and they'll not work so I'm always on the look out for well featured, capacious but relatively small packs. A bit of a contradiction in terms or Holy Grail perhaps!

This review is of a 15L pack I've had and used for a bout 4 years. Including a stint where it was borrowed by one of my clients for a testing on a running commute for a few months. As well as the pack I have the 4L chest pouch which attaches easily to the front of the back pack.

Features
From the top: The pack has a smaller zipped top section suitable for wallet and phone but please see notes about waterproofing later. This section has a key clip sewn in.

The main section has a large entry zip to allow the insertion of A4 files (although take care that the corners don't ripped the fabric if you do this every day!). This main section also has a drawstring about half way down near the side pockets so that it can be 'waisted' to hold smaller items in place.

There is a sleeve in the back which holds the sponge mat that can be used as a sit mat if you're looking to travel very light, it also helps with a bit of rigidity. You can also place your water reservoir in this area and there is a loop to secure it at the top. Whether you are left or right handed or prefer your reservoir's pipe to exit the bag at the top or waist level this bag will accommodate your needs.

On the chest strap for this bag you'll find the built-in whistle, not exactly very loud but functional. The chest strap is adjustable from both sides as is the waist strap and the shoulder straps. Great adjustability - I've managed to get it comfortable for running, walking and cycling.

Each waist strap has a pocket, one zipped, one mesh. Both have sewn in key clips. These are large enough to take a phone, small wallet, tissues etc. When the straps are adjusted on the waist the excess strap can be tucked into the sewn in elastic loop to keep them out of the way (oh boy, I hate it when the lose bits flap about!).

On the shoulder and waist straps and across the base there are plenty of places to clip further equipment via the UGR (Universal Gear Rail) as OMM call it - a length of strap/strong tape sewn on and looped every 2cm or so. I've attached carabiners, lights and the end of my Camelbak pipe to these in the past.

There are also 2 side mesh pockets for extra water bottles or to use instead of a reservoir if you prefer. The size of this pack and the way it wraps around the body allows me to both extract and replace my bottles on the move, no other pack I I have currently allows me to do this. I have 'modified' the pockets slightly (perhaps I'll feed this back to OMM too) by adding a loop of elastic to the rim of the mesh to hold my larger Osprey bottles in place.  The side pockets are not large but do stretch, they will hold a full water bottle of up to 500ml well but when empty  the light bottles move and can pop out - hence the elastic to loop over the bottle spouts.

The bag has light waterproofing and will withstand drizzle or light rain for a while but I use a waterproof liner if going any distance or in poor weather - which as I live in the West is often!

There are some reflective elements on the rear of the bag for safety too.

Chest Pack
A little extra useful for keeping snacks, keys and phone close to your heart. It has an internal mesh pocket and on the rear a transparent map pocket. You can unclip the pack from the top so that you can read your map with the pack still attached at the base of the bag.

This part also has a light waterproofing.

Overall
This bag gets used a lot. On average about 3 days per week. It gets thrown in the car, dropped on the gym floor, strapped on my back for commutes. It has performed well and the waterproofing is only now beginning to peel although I do look after it using a liner or bags to protect the inside form sharp corners of files etc.

When I originally bought it I did do a lot of research and found OMM came highly recommended for lightweight, strong, useful packs. After all - these guys developed their kit in the mountain ultra marathon arena o it should be good. And it is.

Grand fun on the Grand Union Challenge

I was (easily) talked into doing my first ultra. The Grand Union Challenge 50k along the Grand Union Canal.

I wasn't sure what to expect out of my body for such a long distance - 5 miles longer than any race I've done before. But I began to train. Then I got injured and had to stop for a while whilst the osteopath sorted out my hip.

Change of plan  - walk the challenge! Cue lots of longs walks in training once the hip was fixed. Lots of long walks in the hot sun as they were prepared me for an event that was run on a very hot Saturday in June.

The start is a short stroll from Maida Vale tube at Paddington Recreation ground. Here we registered and were given a timing chip on a lanyard, a booklet map of the course and a snap on reflective band as a minimum protection for those who would be walking in the dark. The large marquee also provided shelter from the already warm at 08:00 sun, tea, coffee, biscuits, water and High-Five sports drink. Some of the charities involved also had gazebos and there were plenty of portaloos (never seen such short queues at an event) for the number of challengers.

Runners and walkers could pay to have their larger bags transferred to their finish points and also to half way point for the 100k challengers. Runners could also have a bag transferred for free as long as it was below a certain size and weight.

The participants were started in waves 30 mins apart with a few hundred in each. A member of the guild of toastmasters performed the announcements and a trainer provided a Zumba warmup for each wave.  The course is mostly flat (apart from small rises to lock on the canal or crossing bridges form one side to the other) and not difficult to follow although there were still plenty of markers to assist the challengers. Terrain was gravel paths of differing grades of gravel - some pea others more tricky palm sized 'rocks'. The trees alongside the path provided some shade and respite form the sun.

Rest stops were provided at 15, 25, 35 and 50k (not sure about after that as I only completed 50k!).  These stops are away form the path in parks and green spaces. The intermediate stops at 15 and 35 had tea, coffee, water and sports drinks as well as fresh fruit (apples, banana, melon), salted nuts, crisps, chocolate, raw nuts and dried fruit, sports bars and gels and bakery goods.

At 25 and 50 there was also hot food. Unless this was your finishing stop however the food had to be booked and paid for in advance. The 25k hot food included burger, sausages, and chicken breast along with buns, salad and pasta. Most of the food at 50k seemed to be pasta although there was also a veg curry along with the salad and rolls.

All participants receive a medal, t-shirt and glass of bubbly at their finish.

I'd recommend events from this organisation - smooth and professional set up.

Coffee that's good for you?? Really?

Coffee is bad...isn't it?

In general yes it is.

OK so it might raise you alertness for a short while – that early morning or mid afternoon 'kick when you think you need it but afterwards you'll crash even lower.

Not only that, it has an acidic effect on your digestion causing interval stresses. Whilst your body is very good at getting rid of that acidity if you drink a lot of the stuff it may cause heartburn, digestive issues and even give you the jitters!

Now, I love coffee. I love the strong stuff – a double espresso will do me just fine thanks. But as well as the coffee crashes it also give a hot flush. So, until last month I've been limiting my coffee intake to the odd one per week whilst out with friends and made sure I was prepared for the aftermath.

Then a PT mate of mine (virtually) sidled up to me and did the 'pssst, have you tried this?' routine. I bought a months worth of coffee and tea from him to try – nothing ventured nothing gained I thought. It turned up a few days later and I tried my first cup of coffee...instant in sachets but when the water was added it had a crema like my favourite espresso. Great taste, no bitterness, no crash, no hot flush.

Could be a coincidence. So, later in the day I tried the tea. A bit weaker than my usual builders tea but as I was having it without milk that was actually a good thing. Again, no crashes, no hot flush. Out with friends at the weekend I just drank herbal (no caffeine) teas, only drinking my 'special' coffee at home.

A month on I've just gone back to real coffee and now I remember how bad the lows and highs were. I have ordered more of the special stuff as this trial has proved to me that it is the way to go for coffee lovers who don't want the downsides.

So what's in it?

Why is it different?

It has an extract of Reishi mushroom (Ganoderma Lucidum), commonly used in Eastern medicine and that's what makes all the difference. Whilst it's not for everyone, some don't like the taste and others suffer others side effects different from the caffeine induced ones I love it!

Link to benefits from coffee with this extract here:

http://ganodermalucidumfacts.org/3-benefits-that-are-associated-with-ganoderma-lucidum-coffee/

If you're interested in a 30 day trial (there is a cost) or a few free samples simply email me at michelle.day@inspiring-fitness.co.uk

Gear Review: Osprey Talon 6 waist pack

My mate Liz talked me into the GUCR (Grand Union Canal Race). I know, it didn't really take much as after doing a few multi-day races I was very much 'up' for a real ultra, even though we've gone for the short option (50K) and put ourselves down for the 'jogging' pace.

So, in my planning and training for this race I realised that I need a bigger waist pack for hydration and kit. I've used backpacks before but I get annoyed with them and they feel uncomfortable on the shoulders and hot on the back after a few hours of running. I've also used a waist pack quite a lot but my old faithful is just too small for this event but it only takes a 500 ml bottle (plenty for a half marathon) and a few gels/house keys.

I spotted the Osprey pack in our local Cotswold Outdoor store and tried it on for size. Being a smallish female not all packs can be made comfortable, often they can't be tightened enough to prevent bouncing about. This one seemed to feel OK and has lots of space for extra clothing both inside and on the straps outside, a small pocket in the centre for keys (there's a clip too), bank cards, cash, phone etc. There are also 2 mesh pockets for other small items (in my case inhaler and gloves) to be stashed on the straps.

It comes with 2x 600ml BPA free bottles which are loaded either side of the centre, so sit on the hips. They are held in place with straps that fit over the tops and don't bounce at all. This is all good except that it makes it tricky to get them free when running. To be honest they won't move much even if the top straps are taken off. I plan to walk/run so I'm quite happy to keep them strapped in, as when walking it's easy to release them. The bottles are also shaped to sit comfortably - they have flat backs.

As well as the bottle holding straps, there are compression straps on the body to pull the belt unit in and the belt's tightening elements pull towards the centre of the body rather than away. This is a feature I like as it seems to make them easier to tighten on the move. When not being worn, there is a top carrying handle.

First run - only planned an hour but filled both bottles for balance and to get the full effect. Carried a spare jacket, gloves, inhaler, change, phone - all the stuff I might carry on a much longer trek. Strapping the pack on it felt odd as my current waist pack sits much lower and tucks into the small of my back. This sits high and proud. I didn't think that I was going to get on with it for a while...

It bounced about like ‘billy-oh', hitting me in the back and annoying me something chronic. After about 20 mins of this I was not happy. I had tried tightening the straps but couldn't get them right. Time to stop and rethink. Pulling the pack fully onto my waist, I tried getting it closer to my hips, I tightened it further and although it felt that is was riding very high, the bouncing was cured. Up to this point I had avoided raising it up as I felt that it might constrict my ribcage and indeed it does sometimes feel like it might be. However, I was able to run with no bouncing about from the unit for the rest of the run.

Second run - 2 hours worth this time (bottles filled, jacket and top packed along with change etc). Playing around with the straps a bit more I was comfortable from the get-go, this time with minimal movement from the pack for the whole run. In my first run I had thought that this pack was not going to work but after today's run I'm convinced of it's worth.


 In truth this pack is designed for hiking although Osprey do say it should be comfortable if you want to break into a little jog. I think that they may be underselling themselves a bit here though as I certainly love running with it now that I’ve experimented and managed to get it to fit properly!