GymBug

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

Archive for the tag “better”

Veggies- Cooked or Raw?

Hi there!

I’m sorry (again) for gaps in posts! i have been studying and enjoying the wonderful weather Spain has been blessed with! However, I suddenly realised that something I’ve been thinking about a lot recently is something you might find interesting! There are forever new articles coming out about the raw food diet (exactly as it sounds, raw food). And whilst I do enjoy some food raw I don’t like it all raw and started doing some research into what foods are better cooked and what foods are better raw! I don’t have an exceptionally long list, but they are staples in my meals so might come in handy for you too!

In the cooked corner;

  • Tomatoes
  • Carrots
  • Aspragus
  • Mushrooms
  • Cabbage

In the raw corner;

  • Peppers
  • Broccolli
  • Garlic
  • Beetroot
  • Onions

Have it either way;

  • Spinach

This is a list I will continue to update as I find more information about but the idea behind the ‘optimal methods’ for consuming these depends on the nutrients and what best preserves them. For example, according to BBC Good Food, heating up the foods listed above makes it easier for our bodies to enjoy the benefits from some of their protective antioxidants. Essentially, it helps us better absorb nutrients, like lycopene in tomatoes.
On the other hand, some vegetables like those listed in the raw section are better kept raw because heating them up can damage an enzyme which results in the strength of anti-cancer compunds (glucosinolates) being reduced.

So, here’s a list (that’s incomplete) on how to best prepare your veggies! Let me know what you think and if you know of any others!

As always, I’m a GN Academy member and if you need some protein or any brilliant qualiy supplements/snacks/a lot, lot more then check Go Nutrition out! Use my referral code A5CJC for free 250g of protein when you spend £10 or more!

Gym Bug

How I drastically cut my 10km run time

Hi there!

When I started running consistently it was during my Christmas break of 2012. I had put on weight in first year (the ‘fresher’s fifteen’) and was really uncomfortable with how my clothes felt and how unfit I was generally. I started running with my dad who had been at it for a while. When I ran my first 10k it was brutal. My time was around 1 hour 15 minutes. It was a struggle the whole way and my evening was spent with me on the couch. It was here I realised just how unfit I had been.

I started running regularly and more and more I started to enjoy my Dad’s and I’s Sunday 10k sessions. By Christmas 2013 we were running 12k’s and made the mistake of doing a 16k too (no one won that one). Our 10k always hovered around the 1 hour mark. My dad is over 50, so we never pushed it.

Fast forward to Summer 2014. I went on a family holiday to Nerja (below you see the view from our villa, which indicates the length of the hill I had to run up). It was here my sister introduced me to hill sprints. Brutal, heart-pounding hill sprints. We only had to do roughly 20-30 minutes to be as worn out as a solid 45 minute run! I fell in love with the new high intensity element, something that I had generally lacked in my running. I continued to do hill sprints when I got home over the summer and I noticed my 10k runs with my Dad were becoming easier and easier (but not faster, because my Dad is over 50, I was warned).

I joined a gym within my first couple of weeks of moving to Madrid for a year abroad for University. I started off with just using the bike, doing some intervals and things. Then I went onto the treadmill and slowly started incorporating more and more intervals and HIIT into my cardio. I now combine HIIT on the treadmill and the bike for 2 cardio sessions a week, I do about 45 minutes each session.
Important; my first stint in Madrid was September-December, and I lost far too much weight. A key part of this was doing too much HIIT and not fuelling my body properly. Even with weight training I ended up being scrawny and unhealthy. If you do HIIT, ensure you’re fuelling your body correctly too. This means good carbs, protein and fats.

Now, onto Christmas 2014. I was limited to my exercise routine because I was putting on weight (because it was absolutely necessary). However, I did go out with my Dad for a 10k during my tme at home. The second we were out the car he said ‘Just you go on and run at your own pace’. I initially resisted, because I enjoyed the time we spent together running, but he refuses to accept it wasn’t my fault we ran a 16k!
It ended up being a mistake anyway, I ran so far ahead he tried to reduce the distance between us and pushed himself to far. However, I ran 11k in 57 minutes! I couldn’t believe it. I thought back to what caused my sudden incrase in speed and realised it was the HIIT. Whilst I did not fuel myself, my fitness and times improved dramatically (the lack of fuel is really bad and embarassing, I’m not endorsing my stupidity, if you do HIIT or speed work, fuel it right)!

My most recent 10k which I did on a treadmill clocked in at 47 mins 35 seconds. I altered my incline and speed throughout to achieve this and I wasn’t wiped out by the end! (I was tired, don’t get me wrong).

So, after this long (hopefully not boring) story, what’s my point? My point is if you want to cut your time and improve your fitness, logging kilometers and kilometers of steady running will not do it quite the same as using HIIT, hill sprints and lots of intervals. You need to speed train to improve your times!

Here’s an example of what you could do on a treadmill;

Warm-Up; 5 minutes at 9km/h

Sprint; 1 minute at 13-15km/h (wherever you feel you won’t come flying off the treadmill)

Rest; 1 minute at 9km/h

Repeat, repeat, repeat.

Cool-Down; 5 minutes starting at 9km/h then reducing by 0.5km/h every minute.

I do this often, I also mix it up with inclines in place of a sprint. The point is to challenge your body and your speed. You also don’t need to workout for as ong when doing HIIT because your sending your heartrate into a higher zone (if done correctly. Check out my HIIT post for more information on HIIT and routines!

Gym Bug

Energy drinks; recipe for a sugar crash

Hi there!

I found an article recently about energy drinks and how they can contain up to 20 teaspoons of sugar PER CAN! This is insane, especially since our new recommended daily amount of sugar has been reduced to 6 teaspoons according to the WHO. This is insane and what’s even more concerning is that people, especially children, are drinking these regularly! I did a post on child obesity and this links directly with that. Studies have linked energy drink consumption with issues such as obesity, caffeine overdoses, risky behaviour and addiction.

Thee energy drinks are also targetted at those who participate in sports as a way to get that ‘much needed energy boost’ to improve performance. I can’t sit here and say I’ve never drank them and I never will again. I had half a red bull a few weeks ago (I had been drinking a little, so my ability to comprehend it’s awful-ness was hindered somewhat) but I most certainly drink far less. I probably average about 1 every 6-8 months. Prior to my half a can of red bull a few weeks ago, I think the last one I had was in the summer of 2014.

Anyway, energy drinks are getting an increasingly bad reputation. When I say energy drinks I’m referring to brands such as Red Bull, Monster, Rockstar, Bullet and so on. They typically come is huge cans as well. They are also becoming increasingly mixed with artificial fruit juices to make them more appealing. Not only does this amp up the calories but it makes the sugar content sky rocket. For example, Rockstar Tropical Punch contains 260 calories and 31g of sugar! That’s 20 teaspoons of sugar (Note; 1 teaspoon of sugar= 4grams) These energy drinks truly are something to avoid consuming regularly!

Energy Drinks

There are other drinks out there, such as Powerade or Lucozade, that are marketed as ‘sports drinks’ and something athletes should consume to help them. However, you should really only consume these ‘sports drink’ (I’m using the term lightly) when you’re participating in long, intense exercise. Typical standard is to skip the ‘sports drink’ if you’re running anything less than 30 minutes. Consumption of them before, during or after anything longer than this can be beneficial as it provides your body with carbohydrates, which is necessary to endure and recover. I typically opt for water however, whatever the distance or I’ll choose energy tablets, which you dissolve into water, for example I drank High5 Zero Pink Grapefruit before I ran Tough Mudder in 2014. I did notice I didn’t cramp during the race, which I did in 2013. High5 is an electrolyte based ‘sports drink’ and I personally prefer them a lot more to traditional ‘sports drink’ or energy drinks. But again, I only consume them for hard, intense, long exercise (or if I’m hungover, they work wonders).

An increasingly popular alternative is to make your own! Here’s a recipe I found on Everyday Roots.

Make Your Own Electrolyte Drink

Gym Bug

Image 1 Source; http://www.foodnavigator-usa.com/var/plain_site/storage/images/publications/food-beverage-nutrition/foodnavigator-usa.com/markets/bad-press-affecting-energy-drink-category-mintel/8678378-1-eng-GB/Bad-press-affecting-energy-drink-category-Mintel.jpg

Image 2 Source; http://everydayroots.com/homemade-energy-drink

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

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