GymBug

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

Archive for the tag “risks”

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

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Why is child obesity so high?

Hi there!

I’m exhausted today since I was exploring a new city yesterday! Salamanca is gorgeous by the way if anyone is looking for somewhere to visit. Maybe not yet, it’s freezing. I think I’ve had a better workout shivering than an hour at the gym! But today I read a disturbing news article. It was from the Daily Mail so I looked around for better, more reliable sources to confirm the claims. Unfortunately, I didn’t struggle. Child obesity now affects 1 in 3 of Britain’s children. Whilst these levels appear to be ‘leveling off’ un under 10’s according to the BBC , it is still a shockingly high number. Obesity brings all sort of health risks including diabetes, heart disease, increased risks of cancer, high blood and more.

It’s not just children either, UK obesity rates in the UK have almost trebled (see the ‘more’ link above). This is shocking, especially with such focus now on leading healthier lifestyles! What can we do? Unfortunately, we can’t change a nation. But you can make small changes to yours and your families life to start leading a healthier lifestyle and (if required) lose weight! It requires hard work and focus but once you’ve made these little changes and turned them into habits, you’ll notice a huge difference. There’s so many little things you can do!

  • Walk to work if you’re close enough.
  • Get off/on at an earlier bus stop if you can.
  • Walk if these trip is 20 minutes or less.
  • Don’t bring temptation into the house (buy one chocolate bar if you’re craving it, not a multipack, for example).
  • Never grocery shop hungry.
  • Fit in at least 20 minutes of physical activity every day (a walk, for example).
  • Have a salad or soup at lunch.
  • Swap the crisps for an apple.
  • Eat porridge for breakfast to fuel you up until lunch.

Little steps like this can make a huge difference. Obesity does not need to be such a problem. We can change and we can help others change too. If you’ve got a group of friends who always complain about feeling overweight or uncomfortable then start a group and challenge yourselves! Doing things with a friend typically helps motivation because you feel a sense of commitment and don’t want to give up before the other (a little friendly competition never hurt anyone). Make some healthier choices to change your life!

What are your thoughts on obesity?

Gym Bug

Stretches to get you through your day

Hi there!

I’ve already done a post on the importance of stretching but this is about some stretches to do whilst at work, studying, sitting at desk etc to help prevent aches and pains associated with sitting down (which is becoming an increasingly covered health risk). I like doing these as mini-revision breaks to clear my mind a bit and help stretch out muscles that have lay idle for too long. I’ve decided it’s best to give you the links to th stretches I use, since it’s easier to be shown how to perform the stretch through photos than it is to explain!

I also do basic likes bending over with straight legs and back, doing arm circles, reaching for the ceiling without lifting my feet from the ground and giving myself a big hug to stretch off my back.

Not only will these help stretch out any aches and pains from repetitive desk work sitting but it will also get your body moving a bit. As I’ve said, sitting is getting an increasingly bad reputation. It is becoming associated with poorer mental health, increased risk of heart disease, increased risk of becoming disabled and more. It’s also linked with obesity, high blood pressure and stress.
Other issues associated with sitting relate to increased risk of blood clots, increased pressure on the spine, poor circulation and fluid collecting in your legs.

This doesn’t mean you must invest in a standing desk or refuse to sit when you eat or watch TV. Instead, try move more, make it a habit to get up once and hour and pace around the room, stretch, just stand. Try reduce the amount your sitting down and you’ll hopefully feel more energised and focused. It’s also a nice break from the computer or TV!

Have a great weekend!

Gym Bug

Sources;

http://www.webmd.com/fitness-exercise/news/20140407/sitting-disease-faq

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