STAYING ACTIVE REALLY PAYS OFF!
THOSE who are physically active tend to live longer, healthier lives. Research shows that moderate physical activity – such as 30 minutes a day of brisk walking – significantly contributes to longevity. Even a person with risk factors like high blood pressure, diabetes or even a smoking habit can gain real benefits from incorporating regular physical activity into their daily life.
People who start exercising usually try to make healthier choices with their diet which helps them tone up and lose any excess weight, thus giving them the confidence to keep it going. Regular exercise can help lower blood pressure, control blood sugar, improve cholesterol levels and build stronger, denser bones.
In the past weeks we have covered hydration, carbohydrates and protein and this week we are going to cover healthy fats. This will then have covered the main Macro-Nutrients and making the small changes each week to include these in our diet is a huge step towards your healthy lifestyle and also getting you well fuelled for the big race day on April 8.
HEALTHY FATS IN THE DIET
Good fats can improve blood cholesterol levels, lower your risk of heart disease, and benefit insulin levels and blood sugar. Healthy or ‘good’ fats, such as omega 3s – are vital to your physical and emotional health. They are essential to help manage your moods, stay on top of your mental game, fight fatigue, and even control your weight. The human brain is nearly 60 percent fat, therefore healthy fats are vital for proper brain development and function. Learning to make healthy choices of replacing bad fats with good ones will promote good health and well-being as bad fats can wreck your diet and increase your risk of certain diseases
BEST SOURCES OF HEALTHY FATS
Fish such as salmon, tuna, mackerel, herring, trout, sardines, etc;
Avocados;
Olives and Olive oil;
Nuts (almonds, peanuts, hazelnuts, pecans, cashews, walnuts, brazil nuts etc;
Sunflower, sesame, flax, chia and pumpkin seeds;
Natural peanut, cashew or almond butter;
Algae such as seaweed (high in
EPA and DHA;
Soya milk and tofu;
Vegetables such as kale, spinach and parsley.
Omega3 fats are proving to be especially beneficial with the following: Prevent and reduce symptoms of depression, ADHD and bipolar disorder; Protect against memory loss; Reduce the risk of heart disease, stroke and certain cancers; Ease arthritis and joint pain; Support a healthy pregnancy; Helps you battle fatigue, sharpen your memory and balance your mood.
Types of bad fats to be avoided or limited: Processed foods such as baked pies, sausages and sausage rolls, bun burgers, chicken nuggets doughnuts, cakes and cake mix, crisps etc
Now that we have covered all the major nutrients, next week we will discuss the vitamins and minerals needed in everyday life. We will also cover different food plans to help us get fit and ready for the Hope & Dream race.
For anyone interested in joining a beginners group to help on their journey from 0 to 10k, I am already involved in two beginner groups, New Year’s Resolution 2.5k in Enniscorthy running track Monday 7pm to 8pm and Thursday 8pm to 9pm and also Fit-Nutz in Shelmaliers GAA grounds in Castlebridge every Tuesday 7.30pm to 8.30pm and Fridays at 7pm to 8pm.
I will be there myself on all of the above nights or you can contact Mag 087-6366905 for NYR2.5k or Darren 086-8563872 for Fit-Nutz
Tip of the week
It’s never too late to start eating healthy it may be easier than you think, take it one step at a time. The first week you select and commit to one new healthy eating goal. The following week add a different goal making sure you continue to maintain your healthy eating goal(s) from the week(s) before.
Focus on your healthy eating goals every week and remember the more often you incorporate them into your lifestyle, the better you will feel. When you’ve achieved six different healthy eating goals, congratulations you have started a routine for a healthier lifestyle.