With the clocks changing and the nights drawing in motivation to get down to the gym can sometimes wane a little at this time of the year, even for us fitness professionals!
Its always good to remember that workouts don’t need to be 60+ minutes of boredom, we can get massive results from workouts that last just a few minutes. This year saw HIIT (High Intensity Interval Training) really get on the fitness scene with programmes appearing in gyms in all sort of guises. At Variety Fitness we have been using this type of training for a long time and this video is something we released way back in January 2013 and shows how you can get a fantastic workout when your pushed for time or struggling for that extra motivation.
Check it out and let me know what you think!
ADHD affects 8-10% of school age children with boys being 3 times more likely to have ADHD than girls. There are 3 core symptoms of ADHD; inattention, hyperactivity& impulsivity. The link between food and ADHD has only been recently studied, since the 1970s in fact. Foods that have been found to increase ADHD symptoms are as follows sugar, caffeine, additives& colourings. Sugar elevates mood straight after consumption but then quickly drops soon after causing mood swings and irritability. Caffeine is a stimulant which has a more profound reaction in children with ADHD, leading to increase symptoms of restlessness and anxiousness. Food additives that are thought to increase hyperactive behaviour are Sodium benzoate, E110, E104, E122, E129, E102 and E124.
The current nutritional guidelines for children with ADHD are as follows: eat small regular meals to help blood sugar levels stay stable avoid insulin spikes, eat protein with every meal to help with satiety, avoid white bread & rice as these break down into sugar too quickly, increase omega 3s such as salmon, avoid or limit fruit juices with high sugar content and high citric acid content as this interferes with ADHD medication, avoid dairy (usually ADHD suffers struggle with digestive problems made worse by dairy) and avoid processed foods as these tend to include some of the dreaded E numbers.
If you need more info or help with your child’s diet contact Sarah now.
During pregnancy the amount of blood in your body increases by 50%, the more blood in the body the more haemoglobin is needed. Iron makes haemoglobin therefore, it is vital as you enter into the later stages of pregnancy you increase your iron intake for this reason. Both baby and the placenta need blood and will take from the mother regardless of her needs, hence why anaemia during pregnancy is common. Increasing iron intake will reduce the likelihood of suffering anaemia and its symptoms such as dizziness and extreme tiredness.
It is also common to be anaemic post natal due to loss of blood during birthing, when we lose blood we lose iron. Consuming iron post natally will help with energy levels, boost immune system and improve mood. Iron rich foods that are safe to eat during pregnancy and post natally are; dark green leafy veg, well cooked red meat, firm egg yolks, nuts, beans, lentils, chick peas and dark chocolate. Iron is best absorbed when consumed with vitamin C.
If you need any help with your nutrition during pregnancy or after giving birth contact us to see how we can help.