Christmas Tips

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It's upon us again. I don't know how it happens, but it doesn't seem like twelve full months since the last one! Anyway, there were reports last week that the average person consumes c. 6,000 calories on Christmas Day alone (recommended allowance is 2,000 for women and 2,500 for men). I'm not usually one for calorie counting to be honest, as I don't feel that all calories were born equally, but that is a shocking figure. If we are consuming three times as many calories, we are likely also taking in two or three times too many carbs, fats, saturated fats, etc. so I thought about how we might reduce this. I am a self-confessed glutton and find, once I have a routine, I can be very disciplined, but when surrounded by mincies, chocolates and Pringles it's a different story! Below are some tips on eating well over the Christmas period, especially Christmas Day, that I have gathered from various sources - Andy Kenny Fitness, Why Weight Ireland and a couple of others. And from my own head too. Here goes:

Christmas Day:

(iStockphoto.com)

• Eat a proper breakfast. I know it sounds boring, but it sets you up for the day (like any other), and means you're less likely to jump at the chocolates, etc. Now having said that, I have never found a way to marry my Weetabix with my favourite selection box item - the Curly Wurly. Suggestions on a postcard please!
• Dinner: Make a healthy vegetable-based soup for starter and have a big bowl. It will help to fill you. If you don't have time\ don't want to\ don't like soup try smoked salmon, prawns or a nice Caesar Salad instead. For your main course, focus on the meat and vegetables on your plate. They are full of protein and fibre and will fill you up for longer than other options. Try to limit (if you can't completely avoid) the spuds and stuffing. I can live without potatoes as I have never been a huge fan, but stuffing - not a chance! Remember as well, sweet potatoes are much better for us than the humble spud, so choose them for cooking\ eating.
• Limit yourself to one desert. Hopefully, if you've filled up on a healthy starter and a main this will be easier. Personally, I don't like all Christmas deserts, but I'm a sucker for my mum's trifle and the mince pies. The latter are a favourite, and I can tell you that I am devastated to learn that the average pie has 250 calories. I am proud to say that I haven't had any yet... *weeping but triumphant*
• If there is a tin of sweets knocking about, try not to over-indulge. Apparently each sweet has roughly 60 calories. Take a few and put the tin away; that way you will hopefully just forget about it as opposed to mindlessly munching. A few years ago I lived abroad and Christmas wasn't the celebration it is here. On my first Christmas home, I remember sitting on the living room floor scoffing the Roses. My dad told me I was being a glutton; I told him I was making up for lost Christmases!! Not a great excuse, but you'll always find one.
• If you're having alcohol, wine is better (less calories) than beer or cider. A spritzer is even better, but with diluted calories, comes diluted taste in my opinion. I would rather one nice glass of wine than two spritzers, but everyone is different!
• Don't make sandwiches with leftover turkey and ham in the evening; those extra carbs will send you over the edge and are completely unnecessary after little or no proper movement all day. I don't think anyone could possibly be hungry enough to eat sandwiches, but it seems to be a real Irish thing - use the leftovers and eat something 'healthy'!
• I have never been hardcore enough to exercise on Christmas Day (or Christmas Eve or St. Stephen's Day!). I would imagine that the last time I did anything vaguely active was when Santa brought a bike about twenty years ago ;) I don't think it would go down too well at home if I wasn't there to help with the many preparations involved with Christmas dinner. I think a brisk walk in the evening is a nice idea. It will get the metabolism going, get some air in the lungs, which will help you sleep, and remove you from all that temptation for a while. After the day itself, I think it's acceptable to leave the nest to go for a quick run or cycle - weather permitting. Maybe one day though I'll swim the 40 Foot! Ha - who am I am kidding!

Yummmm... Enjoy!

The Festive Period:
The couple of weeks leading up to Christmas can just be debaucherous if they get out of hand. Last year, I found myself out every night for about three weeks and went back to work for a break! This year, I am living my learned lesson! It can feel like an endless stream of parties, nights out and get-togethers of various types. Routines are broken and lots of food and drink are available that wouldn't usually be. So, what to do?

• When it comes to alcohol there are lots of tips and tricks. One of the best ones I heard is after a couple of beers, switch to a light version. You won't notice if you've had a few and calorie-wise, it will make a difference. There are the other obvious ones such as having soda water and lime or tonic in your spirits instead of sugary 'juices' or fizzy drinks. I am just learning to drive, so can't take advantage of this, but if you're going out, don't want to drink but know that there are pushy people where you're headed, just drive. Nobody will force a drink on you then. (If anyone does, that's a completely different issue...)
• There is always finger food at Christmas events. It often looks and smells amazing. Usually doesn't taste as good. But we eat it unconsciously. I don't have any real tips here except just don't eat it. If you can, eat something healthy and filling before you go and that should ease the temptation. Stay strong!! 
• If there are nibbles, or if you're hosting a party with nibbles, choose raw nuts instead of roasted or crisps. Don't use the dips as they are full of additives and saturated fats.
• At this time of year, there are often tins of sweets in the workplace. See above. Take a couple and put them out of sight. Get back to work and don't think about them. At lunch, go for a walk around the block if possible, especially if you have over-indulged. Keep moving to keep the metabolism ticking over. It gets a real kicking at this time of year!

If you have any other tips, please share them below. We all need all the help we can get. 

Enjoy it all. Have a safe and happy Christmas, and a healthy and prosperous new year!

Running in Winter

I'm trying to get back in to running. Last semester in college was just so hectic that I had to give up almost all my hobbies. Some are easier to get back into than others. Some people have told me that it's easier to get back into running in the summer months, but I disagree. I love running in the winter; I love the cold and the dark. I suppose in Ireland, despite popular thoughts to the contrary, we are lucky in that we don't get very harsh winters; this makes it easier to get out there on a dark evening.

I think I like it better than summer running because I started running in winter, so have fond memories of dragging myself about the place under the cloak of darkness. Also, I prefer cold weather for running. It doesn't take long to warm up, whereas in warm weather I run out of steam very quickly. I tend not to feel the cold too badly and wear almost the same clothes all year round (maybe that's my problem!).



Wrap up and enjoy

 When I started writing this blog, I researched other blogs - and found lots! One I liked was completerunning.com. It suits for all levels of runner (not just ironman or marathon contestants). There is an article on the site about running in the winter, and the author has similar reasons to me as to why he likes it. The author is Canadian, so the winters he talks about are slightly colder and have more snow than us (stay away Irish snow!), but I agree with her that there are far fewer people outside and everything seems a little bit nicer and more still (though living in Dublin city, things never really stop or look THAT nice I guess!). My ultimate favourite reason, though, is that nobody can see you! That keeps me going when I have gone purple, have to stop because I have a stitch or just need a little break, or when I feel like I'm huffing and puffing through every step. I know I shouldn't care, but I do, so I'm going to relish getting back into it now that the evenings are dark...and getting darker :)

Don't look like this guy!

There are varying degrees of added precaution required when running in the dark depending on where you're running though. You don't want to fall over and get hurt, injure yourself unnecessarily or put yourself in danger. Here are some tips on nighttime\ winter running:

• if the route you're planning to run doesn't have adequate public lighting (I wouldn't rely on the moon and stars myself), it is probably best to take a headlamp with you.
• anyone running in the dark should wear high-viz clothes. If you feel there is adequate lighting I would still recommend something - even just a strip down your arms or around your waist that will light up if a vehicle is approaching. You never can be too careful. There are great products available these days.
• it is best not to run on uneven or rocky terrain in the dark for fear of falling over and\ or seriously hurting yourself because you couldn't see where your foot was landing. If possible, it is probably best to stay on even ground - even a local sports ground will do if you don't have the option or desire to run along the streets.
• some people recommend bringing your mobile phone and some ID with you. I have to admit that I never bring either with me. My phone would be too bulky and one of the things I have always liked about running is that you are getting away from texts, calls and emails. I have never even considered taking ID with me - where would I put it? I guess if you're running in a rural area or somewhere you aren't very familiar with, i.e. on holidays, it makes perfect sense.
• wear lots of layers instead of one heavy item and keep your feet and hands well-protected. I hate wearing gloves, but my hands go blue running in the dead of winter; I guess despite the fact that you're moving, your hands aren't doing much.
• if you have asthma, it may not be a good idea to run in the cold as the air can bring on attacks. Speak to your GP before setting out.
• don't think that because you're not dripping in sweat or feeling thirsty, doesn't mean you don't need to stay hydrated. Drink the same amount as you usually would or wouldn't.

Any of you have any other tips to add to my short list above?

I think the only thing left for me to do is to get out and start this running I apparently love so much!! 

Dangers of Inactivity

New research in The Lancet has revealed that inactivity can be as bad for health as smoking. The series of articles has been released to coincide with the London Olympic Games this summer. The popular journal has said it isn't trying to ruin the Olympics, nor does it expect exeryone to go out and begin gruelling exercise routines in the gym. Instead, it wanted to move from focusing on the benefits of being active, to pointing out the dangers of inactivity. Those dangers include:

• Increased chance of getting a chronic diseases such as heart disease and diabetes;
• Increased chances of suffering from depression;
• Increased risk of getting breast, bowel and colon cancer;
• Increased risk of stroke, and
• Higher instance of weak bones (can lead to osteoporosis and arthritis) and muscles.

Experts say that widespread inactivity should be treated as a pandemic with citizens in the richest coutries moving the least. So, how does Ireland fair and what can be done to increase day-to-day activity in all our lives?

Ireland

Amongst 36 countries, Irish people are the seventh worst with 53.2% of us admitting that we do no take the recommended amount of exercise. That breaks down to 58.5% of Irish women and 47.8% of Irish men, which is typical across the board. Our closest neighbours, the UK, are doing even worse with 63.3% not moving enough. The worst in Europe are Malta (71%) and Serbia (68%) while the best are Netherlands, Estonia and Greece.

The Details

The research used World Health Organisation data, which was taken from questionnaires in 122 countries that represent 89% of the world's population. The Lancet now believes that roughly three in 10 people over the age of 15 are not exercising enough.

So, what is exercising 'enough'? The rough-ish guidelines are as follows: 30 minutes moderate activity (such as a good, brisk walk) at least five times a week OR 20 minutes intensive exercise at least three times a week OR a combination of the two.

What can we do?

There have to be simple things that we can do to increase our levels of activity on a daily basis, despite the fact that people are commuting longer distances and for longer periods of time. Here are some things I have come up:

• Start walking! Be it to the corner shop, to a friend's, to school with your kids, it doesn't matter. A good way to keep this habit is to ask a friend to walk with you.
• Get a dog! Personally, I can't stand dogs, but they're very good for getting you out and about. If you have to walk the dog everyday, that means you have to walk everyday! (Unless you're the horrifically lazy person who drives along holding the dog on a lead out the window!)
• Everyone is legally entitiled to a lunch break, so if you REALLY can't make time for exercise during the day (which I don't believe anyway!), use your lunch break.
• Take the stairs instead of any automated devise to go upwards. It sounds clichéd, but there is a reason it is repeatedly quoted - it helps! If for no other reason, it will make you realise how much you rely on these things and hopefully break the habit(s).
• Buy a bike. Make use of the government's Bike to Work Scheme while you can and get pedalling. Or else use Dublin Bikes to get around the city. 
• Walk PART of your commute. Linked public transport is great, but what about not going two stops on the bus or tram? You could walk or cycle it.
• I have mentioned this before when we dicussed excuses people come up with to NOT exercise, but I think it's relevant here - find something you like doing. Swimming and dancing seem to be very popular as things people really enjoy. I can't comment as I can't really do either, but if it's your thing - get out there!
• Clean and garden more - both will definitely get you moving!
• Include the family and get everyone out somewhere safe to walk or cycle together.

Remember that you won't melt in the rain! We are Irish; if there's one thing we're good at, it's how to make the most of rainy conditions! Also, remember that two or three short bursts of exercise in your day make up the recommended half an hour. And finally - you don't have to limit it to half an hour a day :)

Does anybody else have any other ideas as to how to increase activity on a daily basis, without going too far out of your way? If so, please tell us in comments below!

Weight-lifting and women



My little 2kg weights.

Being really busy with college means I had to give up on the boxing for a while. I do miss it, but needs must and I will go back in September. 

So, thinking I should keep some kind of exercise up, I bought myself a set of dumbbells. Half of me thought, "I don't think you'll keep this up after one go." and the other half thought, "No, I will. I can do it quickly when home alone and I will maintain some muscle and feel good." Which thought process do you think won? Yep - the former. Unfortunately!

I was genuinely REALLY enthusiastic about the whole thing. I really believed that I would keep it up and that I would do two work-outs a week - just about 15 - 20 minutes long. I did one. Then I spent all my time and energy stressing about college assignments and the poor dumbbells are gathering dust in a corner of my living room. 

I do like weight-lifting though. It's a great work-out as well as just muscle-strengthening. My poor mother is worried I'm going to turn into a really gross body-builder. This is actually a common mis-conception about weights and women. We women don't naturally have enough testosterone to develop very big muscles. I have tried explaining this to my mother, but the look in her eyes tells me that she doesn't believe me. I was going to do a little bit of research anyway, so thought I may as well share the information on the true facts about women and lifting weights.

1. I will end up looking like a bodybuilder. As mentioned above, women don't naturally have enough testosterone in their bodies to gain huge amounts of muscle. The women we see on television take anabolic steroids (synthetic testosterone); that coupled with lifting huge weights daily give them that bodybuilder look they want. Weight training without steroids two or three times a week will give you a toned look and will reduce your body fat.
2. If I stop weight training the muscle will turn to fat. The most important thing to remember is that fat and muscle are completely different types of tissue. What usually happens in reality is that a woman stops training and loses muscle due to inactivity. This is usually coupled with the healthy eating regime going out the window, which results in weight gain. The two are connected, but in a lifestyle way, not a physiological one.
3. Weights will turn fat into muscle. This is similar to the above, or perhaps the reverse of it actually. Weights will help tone your body and increase muscle mass (which in turn, will increase your metabolism). Aerobic exercise (being out of breath!) and eating healthily will decrease your body fat. As mentioned above, the two often happen in tandem - I would imagine this is what leads to this commonly held, but incorrect, belief.
4. Women should only lift very light weights. Many women believe that cardio is enough to get the desired body - this is not the case. No matter how much you walk, jog, cycle, etc. your muscles won't tone up completely. For weights to be effective, they need to be heavy enough so that by your final rep you're hurting. Muscle mass will increase only in response to resistance. This resistance won't happen if you don't lift weights that are heavy to you. Increasing reps with light weights does not achieve the same results. Apply your basic biology class knowledge (and common sense) to your training and you're likely to see better results.
5. Weight lifting is bad for the joints. This couldn't be further from the truth. Lifting weights decreases your chance of getting arthritis and osteoporosis. Lifting weights is less stressful on the joints than the increasingly popular running and as well as strengthening the muscles, it also improves the strength of the ligaments that hold them together. Are we getting the message here? Strength training with weights is good!!

Do I look the part?!

So, there you go - is most of what you thought utter rubbish? Not only does weight training help you look better, improve muscle tone, make you healthier overall but it also increases your physical strength and athletic performance and reduces the risk of all the usual suspects - diabetes, cardiac issues, obesity, etc.

There is more encouraging information in this link and if you fancy starting, here is a very easy beginner's work-out. I would add some push-ups to it. Don't forget to warm up a little beforehand and to stretch afterwards.

I am DEFINITELY going to work-out when I get home this evening. Definitely! Any tips or work-out ideas please let me know - all help needed and appreciated! Thanks!

Blueberry Muffins :)

I will admit that this is not my finest blogging moment. I am up to my eyes in college work and not at my most organised! I had intended to put this recipe on here after making the goods and putting nice pictures up, but baking is the furthest thing from my activities at the minute - I haven't cleaned the kitchen for..! (As I said, not my finest moment here!)

Anyway, this is a gorgeous recipe and is a great sweet but pretty healthy snack. I usually make them on a weekend and bring one to work with me for morning tea or coffee through the week. I got the recipe from a great little book called Perfect Cupcakes, Cookies & Muffins and have never looked back! If you make them, I hope you enjoy them.

Ingredients

155g processed wheat bran

250ml skimmed milk

125g unsalted butter (room temperature)

220g light brown sugar

1 egg (room temperature)

315g wholewheat (wholemeal) flour

1 teaspoon baking powder

125g fresh (or frozen) blueberries

Method

1. Preheat the oven to 200 degrees C (400 degrees F). Either grease 15-18 muffin cups or set out paper cases on a baking tray.
2. Put the bran and milk in a bowl and leave at room temperature until all of the liquid is absorbed (usually about 30 minutes).
3. In a mixing bowl, using a hand-held electric mixer on high speed, cream together the butter and sugar until light and fluffy. Then beat in the egg.
4. Add the bran mixture. Sift together the flour and baking powder, then fold them into the wet mixture. 
5. Stir in the blueberries until evenly distributed.
6. Spoon the batter into the prepared muffin cases. Fill roughly two-thirds full. Bake them until muffins are golden brown and a skewer comes out clean from the centre. (Usually about 15 - 20 minutes)
7. serve warm or transfer to a wire rack to cool.

I have relayed the instructions directly from the book, but I find it easier to mix the milk and bran together, and leave them for a while whilst I do other things. The muffin mixture itself is so quick to make that it doesn't make sense to put the oven on and waste all the electricity.

The recipe also says that the mixture makes twelve muffins, but I have found it makes closer to twenty.

Also, if you don't have an electric mixer, don't worry - you don't need one. If the butter is at room temperature the mixture is very easy to combine. Just make sure it is evenly mixed and distributed.

The muffins are nicer made with fresh blueberries, but obviously that isn't always feasible. Sometimes they won't be available, or may be very over-priced because they've come half way round the world. Raspberries are also yummy by the way!

These make a great snack in the mornings as they are full of bran and wholegrain so will fill you up until lunch, but you still feel you've had a real treat!

Photo from the book! Not my best work!!

Hope you enjoy! :) And if you have any recipes for some healthy (or just yummy!) snacks, please point us in the right direction in the comments box below. Thanks!

A different type of five-a-day

I follow a blog on wordpress (don't tell anyone!) called Kaftan to Bikini. It's an Aussie girl (I think she's Aussie because she abbreviates everything) trying to lose weight. She tends to post a lot of pictures, especially motivational ones, on the blog. I get the impression they're more for her than her followers, but anyway... I was on her blog earlier and I came across this photo, which I think is a brilliant idea. Like your own little bootcamp - mix it up with different reps everyday. (Read more on reps here.)

I think this is such an easy way to do a short, daily work-out when and where it suits you. Personally though, I think 25 mountain climbers is pretty lame; I would do close to 100 in a warm-up! (Maybe this Aussie chick needs to follow MY blog to get her into that bikini!)

So, before we all rush out to buy ice-pop sticks to write our reps on - what should we include? And how many? Maybe the amount should be left to the individual, and can be increased with improvement in fitness. I have some ideas, which I will list below. If you have any to add, please include them in the comments below. Perhaps include a short explanation in case we don't know them! Thanks!

• Well, we'll start with the above - mountain climbers
• Squats (don't let your knees go over your toes.)
• Jump squats (don't do these if you have any knee or back problems, or if you're very overweight. Also, make sure to land softly on your toes or you might give yourself an injury.)
• Burpies
• Brazilian burpies (add a push up to a regular burpy)
• Supermans (lie on your front and raise your arms and legs as much as you can, hold and release. Very good for strengthening your back.)
• Push-ups
• Wide-handed push-ups (put your hands just beyond shoulder width apart.)
• Diamond push-ups (join your thumbs and index fingers in a diamond shape directly below your heart.)
• Jumping jacks
• Jumps
• Lunges
• Jump lunges (if you have same issues mentioned in jump squats, don't do these either.)
• The Plank (my LEAST favourite of all time!!)
• Sit-ups
• Rocky sit-ups (come up to one side then the other instead of straight up as in regular sit-up.)

WARNING: Don't do any of the reps that make a lot of noise if you have an annoying neighbour below who, like mine does, will only get grumpy and come a-knocking! In earnest though, don't do any exercises you aren't sure how to do or if you're worried about an injury or 'twinge' anywhere. As always if you're concerned about your weight or another health issue, speak to your GP before embarking on any exercise regime.

Bike Week

I am thirty-one years of age. I started commuting by bike twenty years ago. I remember it so well. My dad took me out on my bike on the main roads to make sure I wasn't too nervous. I loved it! I only had to cycle a few kilometres to school, but cycling soon meant much more than transport to me - it meant freedom! I was able to visit friends in neighbouring suburbs before they were allowed come to me. I was allowed on country roads, main roads, dual carriageways and the big one - for me - the Artane Roundabout!

So began a love affair with the humble bicycle. I later cycled to college, work, play, sport, shopping, everywhere. I couldn't understand how anyone would choose the bus or train (or worse - a lift!!) when they could dust the bike off and get going. It was faster, better, cheaper and an overall far superior travel experience in my opinion. Over the years I have, very unsuccessfully, tried to talk numerous friends into cycling, but the overall response tends to be, 'No way, José! Not in Dublin!'

I still love my bike (if my brother is reading this he will argue that it is, in fact, his bike. After all these years using it, however, I claim something akin to squatters' rights!). I love cycling. My boyfriend recently bought a bike and it has been a great way to see Dublin together. I have recently moved offices and after a long time walking, I am again cycling to work. And I no longer love it. Why?

Well, after a few years abroad in the mid-2000s I noticed a huge increase in the number of cars on the roads. This didn't phase me as I am a confident cyclist. I noticed, though, that these motorists always seemed to be in a huge hurry. They seemed to take extreme risks and it really annoyed me. I felt in the heat of the moment, I wouldn't stand a chance if up against the crazed driver of a 'people carrier' or an SUV. But, over time I just got used to it and learned to live with it, and as usual weave between the cars and ultimately get home quicker than all those motorists.

In recent years, however, my point of focus has shifted. I now hate cyclists. And when I say I hate them, I mean it. They are by far the most inconsiderate and ignorant road-users in this city. I note every day with anger that I am the only one who does not cycle through the pedestrian crossing when people are walking, who does not inch dangerously through junctions, who does not habitually break lights and ignore not only the Rules of the Road, but also other road users. This especially annoys me when those other road users include older people and children. 

The problem concerns me on a pragmatic and selfish level too; if cyclists continue, en masse, to break the rules of the road and earn a horrid reputation amongst motorists and pedestrians, if anything happens to me when I am cycling nobody is going to help or sympathise with me - or even believe me - because most people have such low opinions of cyclists.

Why do cyclists feel being on a bike is a licence to break the law? Why can't they just wait at traffic lights? Why can't they wait behind the big, thick, white line and wait? Why can't they avoid the footpath? You have no right to get annoyed with motorists in the bike lane when you cycle on the footpath. You have no right to complain when tipped by a car if you're breaking the lights. I have no sympathy for cyclists when these things happen and I AM a cyclist!

And now, this week, we have Bike Week, which is supposed to celebrate all things cycling. And I don't want to participate. I would have been the first in line in the past, but now cycling just bugs me.  Bike Week aims to promote cycling as a commuting choice or a recreational activity. In general this is great; cycling is easy on the pocket, causes no harm to the environment, is a healthy choice and does not damage roads. And there is a market for such promotion as a cursory glance at the streets will show.

This cursory glance shows Dublin Bikes scheme users who don't signal when turning, wear clothes often so inappropriate for cycling that they can barely manoeuvre on the bike, break the rules, cycle in the middle of the road, between lanes, etc. It also shows women in full length skirts and inappropriate shoes on high nellies who cycle on the footpath 'looking pretty' who are more often than not incapable of correctly steering the bike as it is too heavy, big and cumbersome for them. There are also couriers who have long been the taxi drivers of cycling - known for their disregard for rules and other road users as well as their 'must get there now' attitude.

Believe it or not, life isn't an Avoca
catalogue shoot for most of us!

If you don't know the rules of the road, get off the road. If you aren't willing to sacrifice your 'look' when "cycling", get off the road. If you don't think other road users deserve respect, get off the road. If you don't wear lights and high viz in the dark, get off the road. If you want to give all road users a bad name, get off the road.

Whilst cycling may continue to grow in popularity, unless events such as Bike Week and organisations such as Dublin Cycling Campaign and Rothar address issues of bad cycling and inconsiderate cyclists, it will never be the tour de force it could and should be in Dublin. Other cities with high volumes of cyclists often cited by cyclists as nearly Utopian, such as Utrecht, Copenhagen and Amsterdam, do not tolerate bad behaviour from cyclists. If we want similar conditions and respect, we should think also of our responsibilities. Please make being a road user safe and pleasant!

Why do people get fat? Part II

A small amount of people eat properly, stay fit and still don't lose weight or often put on weight (not in the form of muscle). Why? There can be a number of factors involved here:

• Stress;
• Medication;
• Lack of sleep\ rest;
• Hypothyroidism (thyroid hormone deficiency);
• How your body responds to hormones like insulin and leptin, which inhibit the development of obesity when fat and calories intakes increase.

Stress is our body's natural response to external threats - be those life-threatening (physical) or worrying about paying bills or a mortgage (psychological). The human body releases a stress chemical called cortisol to help a person recover from these situations. It tells the body to release sugar into the blood and triggers the body to release storehouses of fat and muscle so the body can use it for energy. The other side of that coin is, though, that it encourages the body to slow down to allow it to restore energy supplies. Continued levels of stress (a thing perceived differently by different people) mean consistently high levels of cortisol in the blood, which can lead to, among other things, weight gain. Or, if you're trying to lose weight - it can inhibit it.

(Courtesy freedigitalphotos.net)

Certain medication for certain ailments effect the body in different ways. Medication to treat mental illness, i.e. bi-polar disorder, depression or even epilepsy, are often linked with weight gain. This is usually because the drugs effect the part of the brain that controls processes such as mood regulation, hunger and satiety. Drugs for other problems and diseases like diabetes, hypertension, cancer or inflammatory disorders can also have negative impacts on our weight. These drugs are said to usually only affect weight for the first few months. Some varieties of the contraceptive pill have also been cited to lead to weight gain. It is important to remember that some medicines will lead to a reduction or loss of appetite while others will lead to specific cravings. It is also vital to remember that different medication will impact each body in different ways.

(Courtesy freedigitalphotos.net

You may have heard of the sleep diet, but there is a more straight-forward explanation to the sleep-diet connection. There is the basic situation when we feel tired, so eat badly because we don't have the energy to make healthy food as well as not having the motivation to work-out. Over time this will obviously lead to added inches. There is more going on though - hormones of course! Sleep deprivation can lead to increased levels of the hunger hormone ghrelin and decreased levels of the hormone leptin that tells us we are full. If lack of sleep continues the levels will become increasingly imbalanced and the body will gain weight, or if trying to lose weight, at best weight will plateau. Another problem I find personally is that when overtired it seems more difficult to get to sleep. Try not to watch the television directly before or in bed and have some relaxing herbal tea. Also - make sure your bed, mattress, pillows, etc. are comfortable to optimise your sleep when it finally does come.

Hypothyroidism, put simply is an underactive thyroid. This means that your thyroid does not produce enough of the hormone thyroxine. When the body doesn't have sufficient levels of thyroxine it slows everything down - the amount of energy you use, your metabolic rate, etc. It is usually caused by your immune system attacking your thyroid or damage to it. Underactive thyroid can be a very annoying factor for people trying to lose weight and often goes undetected. However, it only occurs in a small percentage (roughly 3%) of people and alone cannot be blamed for extreme weight gain, though it may be a contributing factor if PROPERLY DIAGNOSED.

Almost all of the above, we can see, are related to hormones. Hormones effect every process in the human body and we need the correct amounts of them all to work, rest and play - to steal an old chocolate bar adage! Hormones and their levels are specific to each person but things can be done to regulate their production and how we use them.

I do feel also, though, that a lot of people like to blame one or a combination of the factors above and claim to 'eat well' and 'do loads of exercise' when in fact the food they are eating isn't healthy and\ or low in calories\ saturated and they are doing no exercise at all, exercising without raising the pulse or 'treating' themselves after the gym.

Eating healthily? Really? This isn't healthy!



Working out? Looks like it!

We all know someone who has chosen that cream cake with the premise of 'working it off next week at the gym'. This just falls into another excuse previously discussed and drives me crazy. The scenarios listed here only apply to a minimum amount of people - the rest of just don't make the effort!

Does anybody know of any other medical or other reasons why we may not lose weight despite 'doing everything right'? We all know someone who SAYS the above apply, but do they really? Let me know!

Why do people get fat?

This is something I find fascinating, so really wanted to do a post on it. I had some information already, but went to trusted Google for some back-up. What started as an idea after reading an article has now turned into what I think could turn out to be a three-post essay! I had planned to cover two topics in one go, but I have now uncovered a labyrinth of extensive information and scientific discovery with a trip to the book shop planned for the weekend. I'm not one for conspiracy theories, but I do believe that there is a lot going on that we don't know about. Thanks to the internet (and the small matter of scientific research!) - that is all changing.

So, back to the matters at hand - fat and why people get fat. This is one of those things that everyone has an opinion on, from the dog in the street to the experts in obesity clinics worldwide. I'm not talking about putting on a few pounds over Christmas here, I am talking about people becomming obese and morbidly obese. Obviously there is just the calories-in exceeds calories-out theory - simple enough. But I think there is very often a lot more to it than that. In this post I'm going to look at how people get fat and why they eat too much.

An article by Andy from Andy Kenny Fitness really got me thinking about this. And, I have to admit, television shows like MTV's 'I Used to Be Fat' and Channel 4's 'Supersize Vs Superskinny' as well. The amounts of food some people can put away simply astounds me. How don't they feel sick? Feel very full? Feel bloated? Feel disgusting? Baffling! Andy outlines five types of eating habits\ fat people:

1. Overeaters;
2. Emotional eaters;
3. Binge eaters;
4. Unknowingly overweight; and
5. Don't care overweight.

Overeaters in general just cannot get full from food. Often overeaters don't even enjoy food and are just thinking about their next meal. Overeaters, unlike those with bullimia, don't purge their food though they often eat when alone and when they aren't hungry. This condition is more common than anorexia or bulimia and unlike those disorders, it is very common in men. Emotional eaters, on the other hand, use food as a personal reward system and are the kind of people who will eat a high-fat snack after a work-out or that clichéd tub of ice-cream after breaking up with someone. They often don't know how they feel and can't successfully identify feelings, or feel they deserve to have those feelings. Their hunger is an emotional one (starts in head or mouth) as opposed to a physical one (starts in stomach). According to BodyWhys, binge eaters overeat, eat quickly and very often, from guilt, try to diet. They also periodically consume huge amounts of food and feel out of control. Theirs is a psychological addiction to food, coupled with frequent dieting to ease the anxiety they will usually feel.  

People who are unknowingly overweight (or who greatly underestimate their weight and size) don't realise the scale of the problem they're facing. Something like an ugly photo or a break-up can trigger a realisation, but more often than not they don't know much about nutrition or good versus bad foods. Don't care overweight is exactly what is says it is - people who are fat and are happy to be so. Or at least say they're happy to be so. Andy says he doesn't understand it and I have to say, I don't either. How could you be happy if you couldn't go up and down the stairs at home without being massively out of breath? Or with knowing that you're more likely to die prematurely, get diabetes and other debilitating diseases and illnesses, find difficulty buying the clothes you want, not be able to run around after your kids, etc? Maybe I'm being too judgemental, am I? I will admit that I would love to be able to not care. I would love to eat whatever I want, and more importantly - whenever I like - and have no interest in the consequences, but I just can't.

But there is another side to all of this. What if you do everything right and still don't lose weight, or sometimes gain weight? Read my next post...

 

Euros 2012

Good morning.

I was hoping I could write an upbeat post on Ireland winning, or at least drawing, last night, but it isn't to be. What happened?



I think this sums up in the mood very well. (Irish Times photo)



I just think we are terrible! My blood pressure was through the roof watching O'Shea passing the ball back to Given repeatedly with Croatian strikers all around. And then fifteen minutes of dominance in the second half with green jerseys, especially poor Keith Andrews, trying to get the ball into that net no matter what the circumstances. We Irish are hopelessly optimistic though, and there were people on the radio this morning talking about beating Spain and Italy - there must have been drink still in the system is all I can say to that. Or the key Italian players will finally get arrested for match-fixing and bus with the Spain team on board crashes!

Anyway...this isn't a a soccer blog and I am not the world's biggest soccer fan, so I thought we could try a different tactic here. We had a family get-together this weekend and the majority of the men in the family were watching Denmark Vs Holland and Portugal Vs Germany, whilst the women tried to chat over the noise. One of my sisters was horrified, and I mean HORRIFIED, to be told that the tournament was to last three weeks - regardless of Ireland's fate. I also saw other women's comments on Facebook and realised lots of women (and some men) are not going to enjoy the summer between the soccer, the Tour de France and then the Olympics. So...what to do?



Don't be this girl!!



This is your perfect excuse to get out there! Get the trainers on and go! Be it walking, running, cycling, bootcamp, swimming (take the trainers off for that one though!); use this time to form good habits. Lots of women I know often use their children as an excuse for not exercising; 'I feel guilty if I leave them', 'I don't have time, what with the kids.', 'The kids take up all my spare time.', etc. I always think this is a bit lame to be honest, but now - if daddy is going to be glued to the television for the next while, he may as well babysit, freeing up time for you. Also - if you hate all this sport-watching so much, you won't want to be at home having to endure it. This summer could be your perfect opportunity to change bad (read: lazy) habits. The evenings are long, and getting longer, and the weather is forecast to be good - for the next few days at least.

So, even if you don't care about sport in general, you can still use it in a positive way - be inspired!!

Your 'Five a Day'

I read an intersting article on the BBC website a couple of weeks ago about Britons and their five-a-day. The article claimed that only one in every five Britons eats five portions of fruit and vegetables a day. I can't find any similar statistics for Ireland, but an educated guess says they would read in a similar way. This is NOT good news!

This got me thinking about my own eating habits and whether or not I eat my own five-a-day everyday. This in turn leads to other questions such as, 'what is one portion?' and in my case, 'do mushrooms count as one of them?'!

So, let's get this out of the way: one portion is roughly equivalent to a fist-full, so the needs of a child are obviously very different to those of an adolescent or an adult.

I have to admit that until a couple of years I was not very good for eating fruit. I had always snacked on bananas and remember eating apples as a child as well as my mother freshly squeezing citrus fruits and making me drink it before school, but as I got older the smell of fruit (especially lots together) really repulsed me and except for my trusted bananas with lunch and before exercising, I was a disaster area. I suppose I was cocky about the whole thing; the theory goes that you need these nutrients to be healthy, but I reasoned that I was never sick so why should I eat them. Roll out the biscuit tin instead, I thought - the wisdom!

Reading more about fruit recently, I realised that so many of them are superfoods - in the same league as the much talked-about seeds, and cancer-fighting crusader and all-round legend, garlic! BUT we have to be careful because a lot of them are sugary, so the message is not to rely on them for all five portions in a day.

But sure, why would you when you have vegetables at your disposal? Unlike fruit, vegetables I am on board with. The stir-fry might be done to death, but it IS quick, healthy and cheap so is always something you can fall back on. It's also good if you don't like cooking, but don't want to eat food from a microwave or your local chipper. Here's a link to a really quick and basic Bord Bia stir-fry recipe.



Simple beef stir-fry

I am a big fan of roasting veg in the oven. I either do a pile of tomatoes, garlic and mushrooms in one dish and a load of peppers, courgettes, onions, garlic, baby sweetcorn, mange-tout or sugar snaps, etc. in another. I find these go well with baked fish or grilled chicken.





Oven-baked trout



Roasted vegetables



OR, roasted root vegetables (butternut squash, parsnip and carrots. If I'm treating myself, I will add sweet potatoes, but I try not to!) on a bed of mixed salad leaves with red wine vinegar, olive oil and garlic dressing. This is lovely with fried fish - though prepare for the kitchen to stink!

These meals are guaranteed to pack you full of your five-a-day without difficulty.

Let me know of any good recipes you have that incorporate lots of fruit and\ or veg into your day. If you want more details on the meals I have mentioned above, please leave a comment and I will get back to you.

And does anyone know if mushrooms count?! ;)

What next?

Well, what a downer cycling to work in the rain after that beautiful weather yesterday, as well as the great crowds, support and atmosphere in Dublin city after the Women's Mini-marathon. Nothing like the Irish weather to bring you back down to earth with a bang!!

So, did anyone do the mini-marathon in Dublin? Or the half- or full-distance marathons in Cork? How about TriAthy with Mr. Jenson Button who apparently is a keen triathlete and just 'shows up' if there's one on where he happens to be? Who knew!?

If you did take part in an event over the weekend you should set yourself another goal now so as to maintain the momentum you felt beforehand. If you DIDN'T do any of the events (like me!), but feel inspired (like me!) to sign up for something, I have outlined below a few events coming up.

Remember, if you can run 10 km, the likelihood is that you can run further, longer, faster, better - you just don't know yet! Check out some of the links below and try the next level.

• Beautiful Donadea in Kildare is hosting a series of races this summer. I did a 10km forest run here last winter and although this series isn't organised in conjunction with that event, the forest is stunning and I would strongly recommend it. I found the terrain - for beginners on trail - a bit of a challenge, but it was very enjoyable. All info for entering is here and races are as follows:
• 5km on June 9
• 8km on July 7
• 10 on August 18.
• There is a 5km race in aid of Foróige in Blanchardstown on June 10. This is a great cause and a nice distance for people who might still be dipping the toe when it comes to running. There are cash prizes if you do fancy yourself in the top three and goodie bags for all participants. Very handy if you're in west Dublin too. You can get more info or enter online here.
• Kilbride GFC are organising two road races (5km and 10km) on Tuesday June 19. This could be a lovely run through country roads, especially if the weather is nice. If anyone wants to give me a lift, I might to do it myself! Look here for more details. Juveniles and vets welcome here with prizes for top runners in all categories.
• The Docklands Authority is holding the second in its series this summer on June 19 as well. I did this run before and found it very frustrating as it was really badly organised - runners, joggers, walkers, people with dogs, buggies, etc. all in a free-for-all. It is always nice to run through closed-off streets in your hometown though, so check the site out if you're interested.
•  The inaugural Dublin 5km Pride Run takes place at 7.30pm Friday June 22 in the Phoenix Park. The Park is one of my favourite places in Dublin to run - the scenery is amazing no matter what time of year. I am fortunate enough to live very close, but unfortunately I won't be in Dublin that weekend. I would really like to take part for several reasons, not least of which because it is in aid of The National Centre for Youth Mental Health. Good luck to the organisers in its first (of many!) year.

If those events are two short or don't tie in with your goals, why not try out the Dublin Marathon 2012 Race Series. This consists of four runs as listed below. I have taken part in these runs before and it is the best-organised event I have ever run in. If you are brave enough to be considering the Dublin Marathon (Monday October 29), it is also a great way to train and build up gradually to the full distance. I'll hopefully see you for the half-marathon! :-D

1. 5 mile: June 30
2. Fingal 10km: July 22
3. 10 mile: August 25
4. Half Marathon: September 15.

If anyone has any other ideas of fun runs or more serious events that they are planning to participate in or would like to recommend, please leave information in a comment below.

Flora Women's Mini-Marathon

Ladies!

Are you doing the Women's Mini-Marathon this weekend? If not, it's too late to enter but read on for some tips, especially if it's your first event as a runner!

I have never taken part in this particular event, but I have heard it is very busy and there is something of a dash at the start line. This means some of the tips below may be of varying degrees of helpfulness, but sure - onwards and upwards we go. I have heard it is great fun, so I hope you all enjoy it and, of course, raise lots of money! (If you see a man - most likely on a bike - handing out Haribo jellies, it's just my dad 'helping out'!)

Tips (in no particular order):

• Don't do anything any differently to when you usually go running.
• Wear clothes you feel comfortable and confident in.
• Don't wear clothes or shoes for the first time. The shoes will probably blister and the clothes may not be as comfortable as they look.
• If you feel you're getting tired or losing motivation, pick a person whose pace you're comfortable with and try to stick with her.
• Towards the end, pick a person ahead of you and try to catch up with her then pass her out. This will add to your sense of achievement and probably give you a better time.
• Eat whatever you normally eat before a run, and the same amount of time in advance. Now is not the time to try out that new health food product you picked up or the 'superfood' your friend recommended.
• Unless it's a very hot day, which it isn't expected to be, there is no need to bring water with you. Don't drink too much water just before the event, but make sure to be well hydrated in the days leading up to it.
• Cut your toenails! Trust me!
• Start slowly (not an option to start quickly with the numbers anyway). This will help you finish stronger - assuming you want to of course!
• Doubleknot your shoelaces.
• If you have any blisters on your feet buy Compeed NOW! Go! NOW! They are one of the best investments you will ever make.
• Endeavour to eat and drink in the first hour after the run. Bananas are a favourite of mine. Remember, running 10km doesn't make you an Olympian, so you do NOT actually deserve the Mars Bar or pain au chocolat you might think you do.

This isn't the look we're going for when we're killing ourselves running!

• It is expected to be partially cloudy Monday, but as we all know, Ireland isn't a very reliable country weather-wise (or otherwise, but this isn't the time or place for that!), so bring sunscreen. Make sure it's in date and use it even if it's not looking very sunny before the run; who knows what will happen in the next hour!
• Familiarise yourself with the route, so that you know where there are water stations, first aid and toilets in case you need any of them. It is also good to know where the half-way point is, or whatever your personal goal stages are, i.e. 2km intervals. This is particularly handy if you plan to walk, run, walk, run.
• Finally - have fun! I have heard this event is great craic, so make the most of it! :-D

What are your running habits? Do you have any tips for first-time event runners? Comments below please.

Last year's start.

I am hoping to go along and cheer everyone on. My mum and sister are doing it for Crumlin Children's Hospital, so I'll be there to hand over the sponsorship money and give some cheers. See you there :)

Welcome to my new blog about health and fitness - the fun way, but still without carbs!

I will share any getting fit tips, stories and information as well as some healthy recipes and hopefully be able to amuse you as the chubby girl fighting with the remote control and a slow metabolism.

To get us started, the link below is an important lesson we all need to learn before we go getting fit toether!

Don't try this at home!

Evening all!

Sitting home alone this evening, which seems strange as usually I'm at boxing. I started boxing last November after talking to a woman at I know about it. Exercise-wise, it is one of the best decisions I have ever made. I love it. I have never stuck to exercise classes (sign up to a full cycle and pay in advance, etc.) much before, but I cannot get enough of these sessions. Its benefits are innumerable and obviously some people feel some more than others, but they include:

• Improved endurance;
• Fitness;
• Stress Relief;
• Weight loss;
• Toning;
• Improved cardio-vascular health; and
• Better upper body and arm strength.

Most of these benefits probably seem pretty obvious. I find if you couple boxing with running, your endurance will improve even more. We incorporate some weight-training into usually one class a week. These are a killer to be honest. My recovery time has improved drastically, but I still find them tough and the short cycle home is usually slower than normal! This adds to weight-loss and strength benefits.

Some of the things I like best about boxing are:

• You feel bloody great afterwards!;
• You feel more relaxed;
• You temporarily feel like you can do anything; and
• You sleep like a child afterwards!

It isn't for everyone, and definitely not for the faint-hearted, but I couldn't recommend it enough. If you're thinking of looking into it, I train here with great teacher and classmates. Do it!! Anyone think they actually will sign up to a class like this?

I'm not one for sitting around, so I'm off out for a short run before I start this homework, which unfortunately doesn't do itself! Feel free to comment while I'm gone though :-D