GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “article”

A step too far in tackling obesity?

Hi there!

I was on DailyMail (out of boredom, I don’t use it as my key news source) and the following article popped up; “Snacking ‘should be as shameful as smoking’. The article explains that Professor Susan Jebb has said that snacking on unhealthy foods and any meals served without vegetables should be seen as negatively as smoking in doors.

This is opening an already wide open door to socially obliterating obese people. It’s unfair. It’s also further widening the very dangerous door of social media inducing eating disorders such as disordered eating, anorexia, orthorexia nervosa and so on. By shaming people from having ‘an unhealthy meal’ or having ‘an unhealthy snack’ a stigma is being created surrounding these foods. A stigma I’ve fallen victim to myself.

Now I completely understand that we need to start doing something about the obesity  problem. It;s giving rise to a generation of overweight children, increasing the instances of diseases and is a heavy burden on public spending in the UK. But I do not believe making unhealthy foods ‘shameful’ is the way to do it. What about the people who live a healthy, balanced life? Are they not allowed to go out and enjoy a burger or a donut or a slice of cake? I know for a fact when I turn 21 this year I’ll be enjoying a delicious slice of cake and other little, delicious extras!

I believe the key to changing lifestyles is making it clear what health risks obese individuals face, the impact it has not only on themselves but their families, educating these people about how to deal with the issue and trying to life these stigma’s around foods. It’s also important to highlight how easy it can be to make small, healthy changes and start living a healthier lifestyle.

For example, make this more widely available

                                                                       The Eat Well Plate (UK)

There’s also some great resources out there that many proably do not know about. For example, there’s Change4Life in the UK offering tips, recipes, vouchers, information on local activities and support! Eat To Perform is another excellent source for information and some hard to hear facts that are incredibly motivating. (Side note, they’re articles help me deal with having to put on weight).

Now, I’m not saying this is the easiest thing to do. But it’s a lot easier than people think! It’s not about dieting (terrible word and I hate it) it’s about making healthy, sustainable changes in your life. Going for a walk everyday, having an apple instead of crisps (potato chips) at lunch, walking to the next bus stop, the small changes you can make today are endless! It’s also important not to be ashamed of not “eating 100% clean, 100% of the time”. What does that even mean-clean? Google ‘clean eating’ and I guarantee you’ll get numerous definitions!

Just try focus on eating good food, whole grains, vegetables, fruit, lean meats, protein and good fats. Get in a bit of cardio and weight training. Enjoy that slice of cake! Keep highly processed foods to a moderate amount, but don’t go cold turkey, trust me you’ll end binging, it’s not worth it!

If life becomes all about food and exercise (or not doing it) then it’s no fun. Again, trust me. I’m still coming out of some food and exercise related issues but I’m slowly learning food is to be enjoyed and 6-pack abs aren’t necesary to be happy!

Gym Bug

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Working out sore muscles; Yaay or Naay?

Hi there!

I’m sure we’ve all been there. We’ve lifted heavier, pushed harder or returned to training after a break. We wake up the next day and feel like we’ve been hit by a bus. The question some of us may ask is; Can I (or should I) work out? I read an article recently from Greatist that discusses this. The pain is called Exercise Induced Muscle Damage (EIMD) and typically results in the onset of Delayed Onset Muscles Soreness (DOMS). I’ve been there, worst DOMS I experienced was after Tough Mudder, which I completely expected given I ran 11miles and tackled 25 gruelling obstacles. I had to take 2 days off from intense exercise to recover. Greatist also mentions that if your muscles are restricting your movement or limiting your strength then it’s probably best to listen to your body and give it a break.

The reason for taking a break? The muscle pain you feel is caused by microscopic tears in the muscle fibres and overworking these can make it much worse and lead to greater injury, which would see you out of training for a long time (trust me, I’ve been there).

You can opt for light exercise, such as walking or low-intensity cycling. Just make sure it’s low-impact. You can also work different muscle groups, focusing on those that don’t hurt, this is good also for ensuring you have a varied routine to ensure all muscle groups are worked.

Other methods Greatist mentioned to alleviate muscle soreness is ice baths, a massage and good old-fashioned stretching! Personally, I usually go for stretching and foam-rolling to help my achey muscles. I also use a massage bar from Lush which works wonders!

A key thing to mention and trust me, it’s solid advice you must adhere to; do not exercise if the pain is intense, on-going or highly restrictive. You should seek a doctor or a physiotherapists advice if you experience intense pain during, before or after a workout. I found myself with a grade 2 groin strain in January 2014 and was unable to do cardio for 8 weeks and once I could do cardio, it was light cycling for a few weeks before I could build it up. I also had to endure sports ‘massages’ from a physio (unpleasant to say the least). That extra workout when you’re sore is not worth it. Listen to your body. Plus, a sneaky extra rest day is always enjoyable (and good for the mind and motivation).

http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

Gym Bug

Image source; http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

Should there be a Sugar Tax?

Hi there!

Today the BBC released an article about how imposing a sugar tax could help fund public health. It got me thinking, “Is a sugar tax a good idea?”. Patient UK has given a decent summary on why this would be good.

I believe a tax on ultra-processed, high sugar content foods is a good idea. The UK has a shockingly high obesity rate and introducing a tax (according to the Patient UK link) could see a reduction in 100 calores a day (on average). The tax would also provide more revenue for the government AND hopefully reduce spending on obesity and related diseases (such as type 2 diabetes). Personally, I also believe it would help people live a healthier lifestyle. At the moment, looking at the prices of foods is incredibly frustrating. Why would someone buy the ingredients for a healthy salad when a microwave burger is a fraction of the cost? Or why would someone buy apples as a snack when a huge bag of chocolate is cheaper? Something needs to be done to help people lead healthier lifestyles. It is a choice but if healthier food is more easily available and unhealthy food less so, maybe people will start making better choices!

Apologies if this appears as a rant, but a salad should not cost an arm and a leg and a burger should not cost next to nothing. It encourages unhealthy habits and fuels the obesity epidemic we’re witnessing today. What’s worse is that marketing campaigns for junk food and sugary products are heavily targetted at children. They are the most vulnerable members of our society when it comes to marketing campaigns and ofcourse if they see Powerade advertised as a sports drink, they’ll guzzle one down straight after P.E, essentially undoing their work (given the amount of sugar in a Powerade). Don’t get me wrong, sports drinks can be incredibly useful sources of energy and recovery but only when you’re enduring hard, intense exercise. P.E is not hard nor is it intense. These children are being brought up surrounded by temptation, it’s not fair.

Everyone is feeling the financial squeeze given the crisis that unfortunately hit the UK and the world, so in theory, by increasing the price of unhealthy products, you’ll decrease the demand. It can only be beneficial for the long term health of the population and help generate further revenue to help the econom get out of this slump. (P.S I’m a business student).

So, that’s my idea on the whole subject. What’s yours? Is a sugar tax a good idea? Will it help?

Gym Bug

10 Diets in 50 Days

Hi there!

I found this interesting article from the Daily Mail (not the most realiable but it seems more of a diary from a general person). It’s written by Andy Leeks, who decided to try 10 different diets in 50 days after years of struggling to stick with any diet plan. He chose the following diets;

“the 5:2 diet; the Special K diet, where two out of three meals are replaced by Special K cereal or snack bars; following NHS guidance for a healthy diet; a juice fast; the high-fat, low-carb Atkins diet; a raw food diet; the baby food diet (replacing two out of three meals a day with tiny jars of baby food, in order to cut calories); calorie counting using a mobile phone app; the grapefruit diet, which involves having either grapefruit or grapefruit juice before or after each meal, supposedly to boost fat-burning; and the cabbage soup diet.”

I think what’s the most interesting, is that whilst he lost weight on all the diets, he said the NHS guidance for a healthy diet was the easiest and most enjoyable to follow. He lost a total of 4lbs on that diet, which was not the most he lost in 5 days (5lbs on the Special K and 5:2 diet) he said his mood was better and he enjoyed it more.

I thought I’d share this because this shows that you don’t need faddy diets to lose weight. It’s not a “2 week eat right, lose weight, be fine” type of thing. If you at a balanced diet and exercise regularly you can lose weight without eating cabbage soup all day (not fun I’d imagine).

The NHS Guidelines are great and have loads of tips, advice and recipes to check out!

Faddy diets DO NOT WORK. You’ll see short term weight loss and long run gains (somtimes even more than you lost). It takes time and effort to get a healthy diet going but once it’s your lifestyle, it’s dead simple.

Gym Bug

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