Peppers are very low in calories. The different colours depend on how mature the pepper is when picked, green being the youngest and red the most matured. Green peppers have quite a bitter taste, and red much sweeter. Red peppers also have the highest amount of vitamin C, great for strengthening your immune system and keeping your skin looking young. Snack on them raw, throw them in a salad or stir fry, or bake them, as our recipe demonstrates below.

To see our Mexican Stuffed Peppers recipe, click here.

Sardines

If you’re a fish lover, what could be better than tasty sardines? They’re relatively cheap, easily sourced, sustainable, and are high in nutrients as well. Sardines have high amounts of protein and omega-3 fatty acids, without being high in calories, and their low levels of mercury compared to other fish make them a good choice for children and pregnant women. Sardines are great for you in all forms, canned or fresh, but why not enjoy them at their best this month, and simply stick them under the grill?

To see our recipe for grilled sardines, click here.

Spinach

There’s a reason Popeye was such a fan of this leafy green. Although it may not make your muscles grow instantly, The high levels of vitamin K in spinach will help your bones to stay nice and healthy (spinach comes only second to kale in terms of vitamin K). The vitamin A, C and E also make it a great antioxidant. Eat it fresh, steamed, or make a great sauce with it, like in this classic Indian recipe.

To see our Saag Panner recipe, click here.

Salmon

Like sardines, salmon is also high in omega-3; not only does this have great benefits to heart health, some research has also shown it to benefit the brain’s function and wellbeing too. It’s levels of selenium will work to improve joint inflammation as well. If sushi isn’t your thing, but you’d like to be eased into the world of raw fish, ceviche could be a good place for you to start. Leaving the salmon in lime juice gentle “cooks” the fish, giving you a wonderfully fresh and zingy flavour. It’s so simple, and perfect when salmon is in season.

To see our Salmon Ceviche recipe, click here.

The post March: Seasonal Foods appeared first on Active Nation.

What is insomnia?

Insomnia is defined as a problem with falling asleep, staying asleep, returning to sleep after waking, or simply waking up too early (naturally, of course, not because you’ve got to get to an 8am meeting). There are two types of insomnia; acute insomnia only happens for a brief period of time and is often circumstantial, whereas chronic insomnia occurs three nights a week for at least three months. Chronic insomnia can be brought on by any number of factors including environment, work, or medication. Of course stress can play a huge part in this too. A lot of the time, we feel our most stressed or worried late at night, either because we feel we are short on time, or due to being physically and emotionally exhausted, and any burden feels amplified when you’re sleep deprived. There’s a reason why they say never go to sleep angry or upset. It’s a vicious cycle; if you’re stressed it will cause poor sleep, and poor sleep in turn will affect your mood when you wake.

How much sleep do we need?

Here are the recommended hours of sleep, according to the National Sleep Foundation:

As you may have already experienced for yourself, amounts of ideal sleep can vary slightly from person to person, and an individual’s lifestyle must also be taken into consideration when evaluating how much sleep is needed. The figures above are simply averaged ideals.

Sleeping vs relaxing

When you were a small child and had a problem sleeping, did your mum or dad ever suggest “just lying there with your eyes closed” would be a good option? Is there any scientific backing to this or is it just a popular tactic, favoured by parents and babysitters alike, for keeping a child in bed? Many studies refer to this as “quiet wakefulness”, and research has found that whilst a person is in any way awake, the neurons in their brain will stay constantly active, whereas when asleep, these neurons either activate only some at a time, or switch off completely. Therefore resting, although a great way of relaxing your muscles and organs, as well as clearing your mind, will not benefit you cognitively like a deep sleep will. Of course there is the danger too that resting becomes counter-productive, by switching on a mobile device or the TV. So remember, if you wake in the night and can’t get back to sleep, quiet wakefulness will help, but leave your phone alone.

Keep your sleep quality afloat

There are some more extreme measures for helping people combat sleep deprivation. Floatation tanks are human-sized pods, usually filled with body temperature water. When lying inside, you are therefore disconnected from all sense of gravity, temperature, touch, sight and sound, which make up 90% of your normal neuro-muscular activity. This means you can fully relax into sleep, avoiding all distraction, and one hour in a flotation tank is said to equate to eight hours of regular sleep in terms of the mental and physical benefits. Many athletes also use flotation tanks to accelerate recovery from injuries or as part of their training regimes.

Sleep trackers

Just like a pedometer would keep track of your steps, there are many different kinds of sleep trackers out on the market. Depending on how much you want to spend, these trackers can either just monitor your sleep, or help improve it. The easiest option is to download one of several apps available on the market for smart phones. If you have a fitness wristband, for example a FitBit or a Jawbone, there may already be a sleep mode option on the related app, but other apps require you to place your phone under your pillow, so as to track your movement through the night.

However, if you suffer terribly from sleep deprivation and have £250 that you’re willing to part with, you might consider purchasing the Withings Aura. There are three parts to it: the phone app, a bedside lamp which monitors your environment and projects soothing sounds and light patterns, and the mattress monitor, which collects data about your heart rate, motion and respiration. If only it could make you a morning cuppa too.

How to get a better night’s sleep

Here are our top ten tips to making sure you get the most from your forty winks:

1. Work out to crash out!

Sleep is one more item on the ongoing list of things improved by leading an active lifestyle. Studies in this area have shown that although exercising right before bedtime could lead to a poor night’s sleep, being active in the late afternoon could aid sleep and even significantly improve chronic insomnia. One single session of moderate-intensity aerobic exercise, such as walking, was proven to reduce the time it took to fall asleep, and the length of time that participants in the experiment stayed asleep too.

2. Stick to a schedule

If you’ve ever suffered from simply not feeling tired at the right time, you may need to think about adjusting your body clock. One important way of doing this is to stick to a schedule seven days a week – and yes, that includes the weekends too. Although this might be difficult on the odd social occasion, we’re talking about those nights when you stay in on a Friday or Saturday, and stay up an extra hour because you know you can sleep for an extra hour in the morning. This will wreck your sleep schedule and leave you with what is often referred to as a Monday sleep hangover.

3. Make a bedtime ritual

It’s very important to wind down your body when preparing to sleep. So in the hour leading up to going to sleep, brush your teeth, get into your PJs and try a relaxing activity, for example, reading, or taking a bath. Music could also be a good option, but think more Enya than Iron Maiden.

4. Set the scene

The experts all say it; your bedroom should only be used for two activities (we’re sure you can guess the other one…). Everything else can be taken outside. The room itself, therefore, should be a calm and peaceful haven, with no television, computers or laptops. Temperature also plays an important part, and according to studies, a cool room is much better for aiding sleep than a warm one. Well, that is at least for your head. A cool head is a happy, sleepy head, but the body likes to be warm (hence the need for a sheet or duvet). To create the ideal sleeping place, try and get the temperature to between 60 and 67 degrees. Even then, in pyjamas and under the sheets, your body temperature could reach around a snuggly 90.

5. Hit the lights

Lighting in bedrooms is incredibly influential to your sleeping habits. Think of a world pre Thomas Edison, and pre artificial lighting. We may be 137 years in the future, but our bodies and body clocks are the same; bright light means awake, dim light means sleepy, and darkness means asleep. Block out the light entering your room by using blackout lining for your curtains, or perhaps by wearing an eye mask. Applications have been produced for electronic devices that change the temperature of the light produced onscreen. Blue light is beneficial during the daylight hours for boosting levels of attention and your mood, but at night, this will interfere with sleep. Try not to look at any of these kinds of blue lights for the few hours before you go to bed, or if you have to, maybe consider one of these apps.

6. Get some peace and quiet

There’s nothing more annoying than a noise disturbing your slumber. Whether it’s a ticking watch, building noise next door or passing traffic, even the smallest sound is enough to put your sleep out of joint. Try to find a solution wherever possible. For example, if you need air but want to avoid opening an outside window, you might want to swap to using a fan blower instead (one that doesn’t make too much of a rattle, of course). Disruptive noises could also be coming from an internal source as well, say, your snoring partner. No, we’re not suggesting swapping them in, but perhaps investing in a pair of earplugs would be a good idea. As well as cancelling out sound, you may want to create some to drown the other sounds out. You can buy white noise machines (or “pink noise”, if you’re being really technical), which produce sounds like waterfalls and wind whistling through rainforests. Paradise, right in your very room.

7. Be mates with your mattress

Different types of mattress suit different types of sleepers. Some prefer a harder mattress, whereas others favour softer versions like Tempur. Once you’ve found the mattress of your dreams (excuse the pun), make sure it stays at its best. Most sleep specialists suggest buying a new mattress every seven years. And while you’re at it, don’t forget your pillows. These might need to be changed more regularly, and again, will suit different people, especially when it comes to your preferred sleeping position. The important thing to make sure is that your neck is properly supported.

8. Stop alarm clock-watching

Ever woken up in the middle of the night, unable to sleep, and just laid and stared at the minutes ticking away of the clock? This is an easy way of stimulating the brain, and getting you worked up and anxious ahead of the morning. Try putting your alarm clock in a drawer or somewhere out of sight, so that it doesn’t distract and disturb you. Just make sure you can hear it for the wake up call…

9. Say cheese

There is no solid evidence to prove that eating cheese before bedtime gives you nightmares, as many people believe. In fact, the tryptophan found in all dairy products along with the calcium helps the brain to manufacture melatonin, a sleep trigger. So whether it’s a little chunk of cheddar or a glass of milk, both should get you soothed for sleepy time. In terms of eating at night, try to have your evening meal two or three hours before going to sleep to avoid indigestion.

10. Cut the caffeine and ditch the drink

Caffeine and nicotine will both interfere with winding your mind down into sleep mode. If you are looking for a hot beverage to enjoy before bed, choose a decaffeinated version, or better still, look for tea blends that include peppermint, chamomile, valerian and lavender which all have varying properties to promote sleep. Alcohol is also to be avoided, as although it might sometimes make you feel sleepy when drinking, it has the ability to disturb your mood later on.

With all these steps in place, you’re sure to find your sleep is improved. Sleep tight, and sweet dreams!

The post How to get a better night’s sleep appeared first on Active Nation.

It makes sense that there should be a link between eggs and the Christian holiday of Easter. Eggs are a symbol of fertility and rebirth. Therefore since 17th century, people have given eggs, dyed and decorated, to their neighbours and friends as a gift. But the question on every dieters lips is, why oh why do the eggs need to be made of chocolate? This is a tradition that started in Europe in the early 19th century, first in France and Germany, landing in the UK in 1873 courtesy of Fry’s of Bristol.

The bittersweet facts

Like any consumer-driven holiday, Easter starts becoming apparent in shops soon after the Christmas discount shelves have been cleared. It surrounds us, and although we may look forward to giving in come Easter weekend, the facts are not so easy to swallow. In the UK, a household spends an average of £75 each year on Easter eggs. 43% of children will start early and eat their first egg before Easter Sunday and 19% of them admit that they will probably make themselves ill by overeating. This may sound harmless, but with children receiving an average of 8.8 eggs each at Easter, that equates to double their calorie intake for a whole week.

Chocolate is unavoidable at this time of year, it’s true, but that shouldn’t stop us swatting up on some of the facts surrounding the sweet stuff. We’ve taken it upon ourselves to bust some myths surrounding chocolate to help answer that age old question of whether it is good for you or not. Unless otherwise stated, our nutritional facts about chocolate are based on a standard 48g bar of Cadbury’s Dairy Milk.

“I have an addiction to chocolate…”

Are you a self-confessed chocoholic? Well, I hate to break it to you, but in scientific terms, there is no such thing as a chocolate addiction, and like most people on this planet, you probably just really, REALLY like it. But why do we find chocolate so tempting? Along with alcohol and oysters, chocolate has been considered an aphrodisiac since Aztec times, when emperor Montezuma was said to consume huge amounts in order to get him in the mood… Although chocolate contains the chemicals tryptophan (linked to sexual arousal) and phenylethylamine (released in the brain when people fall in love), studies have shown that there are so little of each present in chocolate, it is unlikely to have an effect, and no test has been able to prove a direct link between chocolate and feeling loved up. But that, however, doesn’t stop it from being very satisfying to eat. Some put it down to the sensation of physically consuming it (the melting on the tongue, for example) and when asked, many said that they would rank the texture over the taste of chocolate. If you’re trying to curb your chocolate intake, nuts could be a good alternative for getting that creamy, rich texture.

“Dark chocolate is better for you than white or milk…”

So here are the facts when comparing white, milk and dark chocolate. Technically, white chocolate isn’t even chocolate at all, as it doesn’t contain cocoa solids, just cocoa butter, sugar and milk solids. As you can see, on most counts the dark chocolate rules in terms of mineral benefits, but you will have to accept a higher amount of saturated fat, and therefore calories, in the process. To qualify as a dark chocolate, you would be looking at a product that contains 70% cocoa or more.

“It’s not cocoa that’s the problem…”

Cocoa beans are rich in the plant nutrients flavanoids, the main type of which is known as flavanols. These have positive effects on your body by lowering blood pressure, improving blood flow and making blood less susceptible to clotting. Flavanols are also what gives dark chocolate its strong taste, and the more the chocolate is processed into milk chocolate, the more flavanols are lost. Many manufacturers are working on improving processes so that the flavanols can be retained, but if you don’t like dark chocolate you can also find flavanols in apples, teas, onions and cranberries.

You may have seen the word “cacao” before and simple assumed that it was “cocoa”, spelt wrong. In fact, raw cacao (pronounced “kah-cow”) is made when the unroasted cocoa beans are cold-pressed. In this process the fatty cocoa butter is removed, just leaving the living enzymes in to cocoa. Cacao is the purest form of chocolate there is, and it can be bought in different forms including paste, powder and cacao nibs, which are the cacao beans that have been cut into edible pieces. This means that they still contain all the same fibre, fat and nutrients that the original cacao bean does. Cacao powder contains more fibre and calories than cocoa powder, but like the chocolate, this is again because of it containing many more nutrients. Booja Booja, a chocolate manufacturer that sells organic, dairy free, gluten free and soya free truffles, suggest that you may also enjoy eating the raw cacao beans whole. You’ve probably guessed it, but cacao products are more expensive than cocoa. You should be able to find them, however, in any health food store.

“Sweets are better for your health than chocolate is…”

In terms of the argument as to whether sweets or chocolate are better for you, it depends what you are trying to avoid. Whether you’re looking at high end products or something to grab off the shelf by the checkout, on the whole sweets will have significantly less fat and calories, but a lot more sugar.

“Chocolate boosts my energy…”

There’s only a small amount of caffeine in a chocolate bar (just 24mg compared to 100mg in an espresso, or 60mg in a cup of tea), so although you may think it is giving you energy, it’s actually probably just a quick sugar rush that you are experiencing. Like with any peak in your sugar levels, the danger is that it will not be sustained, and you will just as quickly feel deflated again. For a real boost in energy, try reaching for a food product that has less sugar and fat, but more fibre, for example wholegrain bread or oats.

“I get headaches when I eat chocolate…”

It’s not quite as simple as saying that chocolate causes headaches. One theory is that chocolate contains the migraine trigger chemicals of amino acid tyramine, but another suggests that although there is not a direct link, people (especially women) tend to crave chocolate when stressed or hormonal, and both of these states tend to cause headaches. On the whole, people with diets that are higher in fat are more likely to get headaches, and some studies have shown that you may not get a headache for several hours or even days after eating a trigger food. This therefore makes it very hard to pin the blame down specifically onto chocolate.

“Chocolate gives me spots…”

Although tests have proven that chocolate does aggravate the skin, the results relate to chocolate with a very high percentage of cocoa (in some cases, 100%). It isn’t exactly clear why cocoa would cause an outbreak, but one researcher suggests it may be a link to gut health, as cocoa powder contains moderately high levels of FODMAPs (types of carbohydrates), and not only can this cause problems with the gut, but also people with acne suffer from gut issues too. So, unless you’re binging on neat cocoa, it’s unlikely that chocolate will be having an effect on your skin. Like with headaches, a diet generally lower in fat and sugar is likely to help clear up your skin.

“Chocolate has antioxidant qualities…”

Antioxidants are chemicals that neutralize free radicals in the body. Free radicals are necessary for keeping your cells functioning properly, but too high a concentration can lead to cell damage, and potential harm to your DNA and cell membranes. Many of the positive health facts that you are likely to hear about chocolate relate to the fact that there are natural antioxidants found in cocoa. In the UK, chocolate must contain at least 20% cocoa solids, and a bar of Dairy Milk contains 23%. This is relatively low and therefore low in antioxidants too. It has also been made aware in certain studies that drinking milk with your chocolate interferes with the absorption of the antioxidants. However if it’s high levels of antioxidants that you’re looking for, stick to fruits and vegetables like pomegranates, carrots and berries.

“Diabetic chocolate isn’t as bad for you as regular chocolate…”

You may think that it would be a good idea to eat diabetic chocolate instead of the regular kinds, as a way of avoiding sugar, but diabetic chocolate actually has incredibly high levels of fat – in fact, this fat level is likely to worsen the long-terms symptoms of diabetes. There are also issues relating to the high levels of artificial sweeteners in diabetic chocolate too. If you are a diabetic with a sweet tooth, it is better to include a small amount of chocolate as part of a balanced diet, or look for sugar-free chocolates that are made with Maltiol, a natural sugar that comes from malt and doesn’t need insulin to metabolize it.

“But chocolate makes me happy!”

Finally, this fact is absolutely true, and not just because it’s so delicious – there’s science to back it up as well! One of the antioxidants in chocolate is resveratrol, which has been proven to boost levels of endorphins in your brain as well as serotonin, a form of chemical anti-depressant. With all the various health benefits that chocolate provides, we’re sure you’ll be happy to hear that you can still enjoy it, but remember to think about what kind of chocolate you’re eating, and the amount too – the recommended amount for dark chocolate is just one ounce per day (that’s about one mini Green and Black’s bar).

Get on a de-chox

We can’t deny that chocolate consumed in excess is likely to have an effect on your health and your waistline. If you feel like chocolate has got in the way of your healthy eating plans, you might like to consider a DECHOX. British Heart Foundation is running a month-long sponsored fast from chocolate for the whole of March, in aid of their fantastic research into heart health. So if you think you’re hard enough, sign up here.

The post The truth about your Easter chocolate appeared first on Active Nation.

Why we need it:

Vitamin A is key for eye health, most specifically the workings of the retina. In particular, vitamin A aids vision in dim lighting or at night, and if not dealt with early enough, a vitamin A deficiency could lead to what is known as “night blindness”. Vitamin A helps to maintain healthy, youthful looking skin and is often used as a treatment for combating acne. If that wasn’t enough, it will also aid bone growth, your immune system and help your body fight infection.

3 signs of deficiency:

• Dry eyes
• Dry skin
• Spots on the eyeballs

Eat more:

High levels of Vitamin A can be found in carrots (remember that old childhood saying, that carrots help you see in the dark?) as well as other deep orange or dark green fruits and vegetables, like sweet potatoes, squash and greens.

Nutrient: Vitamin B12

Why we need it:

There are many types of B vitamins, but Vitamin B12 contributes to brain health, aiding the development of DNA and the maturing of red blood cells. A deficiency may affect a number of areas, including your memory, sleep pattern and mood. Aside from the brain, vitamin B12 also supports your cardiovascular system. The oxygen carrying pigment in our red blood cells is called haemoglobin, which can’t be made if we don’t have enough B12 in our bodies. Without it, a type of anemia called B12 anemia could present itself.

3 signs of deficiency:

• Sore tongue/mouth ulcers
• Balance issues
• Nausea

Eat more:

Because B12 is commonly found in diary products, often vegans are found to be deficient; this is why soy and rice milks often include it as an additive. But in fact, there is a huge amount of vitamin B in many fish products, as well as scallops, shrimp, lamb and beef.

Nutrient: Vitamin C

Why we need it:

Have you ever been told to up your Vitamin C levels when you’ve gone down with a cold? This is because Vitamin C is an antioxidant that boosts your immune system by increasing the production of white blood cells and antibodies, known for fighting diseases. It has been used in this way for centuries, first used to prevent scurvy in sailors. Vitamin C is also needed to produce collagen in the body, which literally keeps our skin and bones intact.

3 signs of deficiency:

• Low energy/strength
• Rapid mood changes
• Limb or joint pain

Eat more:

Citrus fruits are famously high in vitamin C, but in fact there are other fruits and vegetables which contain much higher levels. Pineapples, strawberries and bell peppers all contain more vitamin C per serving than oranges, but papayas top the list with an average sized piece containing around 250% of our daily recommended allowance. So, next time you’re feeling the sniffles, you know what to reach for.

Nutrient: Vitamin D

Why we need it:

Vitamin D is commonly known as the “Sunshine Vitamin”, as 15 minutes in the sunlight a day provides our body with what it needs to produce a recommended amount of vitamin D. This is important for your bone health and can be linked to multiple sclerosis, osteoporosis, rickets and arthritis. Although it can be found in some foods, the best way of getting vitamin D is to simply step outside – simple!

3 signs of deficiency:

• Fatigue
• Forehead sweating
• Bone, muscle or joint ache

Eat more:

You’re probably looking out of the window now, at the wind and the rain and thinking, sunshine might be a good suggestion, but what if there isn’t any? Don’t fret, you can get vitamin D through your diet as well. When it comes to D, think fishy. Salmon is your best choice, with other fatty fish like mackerel, tuna and sardines following. These can be raw, fresh or canned. Cow’s milk and eggs also contain vitamin D, as well as shiitake mushrooms.

Nutrient: Vitamin K

Why we need it:

There’s a bit of a leap through the alphabet to vitamin K, you might think, but at present there are no vitamins F, G, H, I or J. The reason K is called so is because of the German word “koagulation”, not so dissimilar to our English translation, which means blood clotting. Blood health can often be overlooked, but it’s vital to keep our blood healthy and clot free, especially if we are active. Vitamin K does exactly that, as well as helping your bones too. Everyone naturally produces Vitamin K through the bacteria in the intestine, but we can give our levels a boost by the food we eat too.

3 signs of deficiency:

• Bleeding gums
• Nose bleeds
• Easy bruising

Eat more:

The K should probably stand for kale, as 130g of cooked leaves provide 1180% if your daily recommended allowance. Spinach is very high too, along with all kinds of leafy green vegetables. If you’re looking for a more basic option for getting your vitamin K, broccoli and Brussels sprouts are also good options.

Nutrient: Calcium

Why we need it:

Did you know that you have more calcium in your body than any other mineral? 99% of this is in your bones (including your teeth) and the other 1% is stored in your blood, muscles, and the fluid between your cells. Calcium is mainly associated with keeping your bones strong, but it is actually important in the functioning of your muscle contractions too. Your recommended daily allowance depends on your age, and children and teenagers need far more than adults.

3 signs of deficiency:

• Numbness/tingling in extremities or face
• Brittle nails
• Tooth decay

Eat more:

Calcium is most often associated with dairy products, but what if you don’t eat those? Many food products are fortified with calcium like orange juice, tofu and non-dairy milks (including almond, rice and soy) but in its natural form, high levels of calcium can also be found in dried figs, sardines and sesame seeds.

Nutrient: Iron

Why we need it:

Iron is essential for the haemoglobin in the blood to transport oxygen to the muscles and tissues when working out. Denying your muscles of oxygen would have the same effect as, say, holding your breath; you’d probably feel faint, or find it hard to breathe, therefore making exercise a lot more difficult to carry out. Make sure your iron levels are at their best to better improve your work out, your energy levels and help muscle growth too.

3 signs of deficiency:

• Exhaustion/dizziness
• Pale skin
• Shortness of breath/pounding heart

Eat more:

There are two types of iron; Heme iron is easily absorbed into the body, and found in meat products, whereas nonheme iron is present in foods like leafy greens, legumes and nuts is not so easily absorbed. This is why it is recommended by the Food and Nutrition Board at the National Academy of Sciences that vegetarians should consume nearly twice the amount of iron a day as a meat eater. Suprisingly, dried thyme has an enormous amount of iron in it, with just one tablespoon containing 29% of your recommended daily allowance.

Nutrient: Protein

Why you need it:

Protein is a macronutrient, named so because you need a lot of it in order for your body to function as it should. It is also known as the “building block” of your body, because it is essential for breaking down amino acids to aid the growth of your cells, tissues, organs, antibodies, enzymes and nucleic acids (is that all, right?). As well as working on the inside, protein will have you glowing on the outside too, with healthy looking hair, skin and nails.

3 signs of deficiency:

• Thinning hair
• Swollen extremities or face
• Slow recovery from injury

Eat more:

Like iron, protein in easily obtained from meat and dairy, but there are non-animal options for those with specialized diets. 100g of greek yogurt provides 20% of your recommended daily allowance of protein, and an 230g serving has the same amount of protein as a 85g steak. You can also find proteins in legumes such as green peas, any beans and chickpeas, and meat replacement products like tofu and tempeh. High-protein diets are also great for combating hunger, as protein products keep you feeling fuller for longer.

Nutrient: Zinc

Why you need it:

Peculiar as it may sound, zinc has a big impact on our lives. Without it, we would all lose our sense of smell and taste. But don’t worry – these symptoms seem to be reversible in the majority of both cases. Zinc also plays a major factor in your vision, working with vitamin A, and also in your skin health and immune system. It may be a lesser known nutrient but in fact, zinc is just as important to our wellbeing.

3 signs of deficiency:

• Rashes
• Loss of appetite
• Loss of taste or smell

Eat more:

It’s actually quite difficult to find foods that are high in zinc, with servings of lamb and beef offering only 35% and 37% of our recommended daily allowance respectively. However, with so many foods having even small amounts of zinc, you are likely to obtain your RDA by eating a varied and balanced diet.

The post 9 nutrients you need to know appeared first on Active Nation.

Easy planning

If you live with your partner, it’s likely that your home life schedules will be roughly the same. Instead of sitting in front of the television, you could plan an evening of exercise or a trip to the gym without it affecting your diary too much. This could become a planned, regular outing, but equally a spur of the moment activity if you both find yourself with nothing to do of an evening. Equally with an eating plan, it will be much easier to stick to a healthy diet if the one you’re share a dining table with is doing it as well. That means cooking just the one dish at meal times and no temptations in the cupboards or fridge – good news all round, really.

Two heads are better than one

If you’ve previously been in charge of your own eating or activity plans separately, take this opportunity to join together and do the planning as a two. That way, you’ll have half the work, but both feel part of it, meaning you’re happier with the changes you’ll be making and more likely to commit to them. This could relate to what kind of exercise and when, meals to cook at home, or even where to eat out together without veering off-course.

Birds of a feather stick together

Two people being active together means twice the amount of enthusiasm. If one of you isn’t feel it, hopefully the other one will, and once you are out and being active, having someone else with you will also increase your commitment to it. A study taken in the Department of Kinesiology at Indiana University surveyed married couples who joined health clubs together. Their results found that the drop out rate for couples who worked out together was 6.3% in a year compared to the 43% rate for couples who worked out separately. This was regardless of whether the couple were both doing the same type of exercise or not.

Become a more dynamic duo

Not only will you be more committed when working alongside your spouse, but it been proven that the effectiveness of your workout will be increased too. Interestingly, studies from the journal JAMA Internal Medicine have shown that both men and women are more likely to exercise more or lose weight if their partner joined them. This also goes for giving up smoking – a smoker is more likely to quit if their partner quits than if their partner never smoked at all. You have the same amount of chance sticking to bad habits with your other half as you do good habits, so why not make the change for the better and both get on a good track together?

A problem shared is a problem halved

Getting into activity or healthier living can be a tough task, and if you’re new to it, it has the potential to be very lonely as well if you are struggling. This is why successful weight loss organizations, like Slimming World for example, put such an emphasis on the group experience, not only the personal journey. If you’re stuck and your motivation low, having a helping hand might be exactly what you need to lift your spirits and keep you on the straight and narrow. You’ll probably know your other half better than most people, and therefore will have an insight into what makes them tick, as well as what’s likely to have the opposite effect. You’ll know how much their goals mean to them too, and you’ll be aware of their strengths and weaknesses, and support them accordingly (Note: if you feel your partner doesn’t know these things about you, it might be helpful to point it all out to them before embarking on a joint-venture, to avoid any arguments…).

A bit of healthy competition

Now we’re not suggesting you set out against each other here – that surely has the potential to end in tears. But a little healthy, light-hearted competition between a couple could be good for you both, and will keep you both going all the way to achieving your goals. That’s not to say that your goals have to be the same; this might be unreasonable if you have different abilities, for example. However both having your own goals set to the same time-restraint might be a good place to start. How about some rewards thrown in there too, like a healthy dinner being cooked for the person who gets to their weight loss target first? Keep it related to your health plan to increase both of your success rates.

Make a healthy home for everyone

Why only involve your other half? If you have children, for example, spreading the healthy vibes throughout the whole family will give you even more success and encouragement. Half term is fast approaching, so think about how everyone can get involved, both with some activity and helping out in the kitchen too.

The gift that keeps on giving…

As long as you don’t fall out, it’s likely that sharing a journey of this kind with your loved one will bring extended benefits; not only will your relationship support your new active lifestyle, but your active lifestyle is likely to support your relationship too. Making an extra effort to exercise and eat healthily together means more quality time spent between the two of you. You’ll be happier as a couple to see each other achieve their goals, and feel that you helped contribute as well. It’s likely to be a bit of an emotional roller coaster on the road to success, and knowing that you’ve been together through it all will no doubt help you to strengthen your relationship bond.

On a slightly more intimate level, exercising releases endorphins, the “feel-good” factor that’s perfect for building self-confidence, as well as energy levels… If you’re thinking what we’re thinking, that will lead to plenty more opportunities to get your heart rate going…

So you’ve heard all the benefits and are keen to try exercising as a pair, but now you’re wondering where to start… Here are some ideas:

Open your eyes to new experiences

If you’re already both fit and active but practice through different kinds of sports, you might enjoy introducing each other to your preferred routes of exercise. This will give you an insight into a side of your partner’s life that you may not have previously experienced, and you’ll probably get a buzz out of teaching each other new skills.

Baby, we were born to run

Running is a good option for couples who have the same level of ability and skill, whether you’re both beginners or pros. There’s no cost, no set time commitments and as long as you each have a few warm layers, you can do it any time you’re both available. Do make sure to draw up a plan of action before you both go out though. For example, where you will be running to, what route will you be taking, how long you will be out for and also, what are your running preferences (talking, listening to music…). However, don’t let the idea of running put you off. Even going out for a walk with a loved one will help your health and give you an opportunity to have a good natter, without the distractions in the home.

Gym bunnies, unite!

Everybody needs a sparring partner, so if you’re already a member at a health club, why not make good use of your guest pass and take your spouse along with you? If you’re taking part in a private class, or have a one-on-one session with a trainer, they may be able to join in at little or no extra cost. You might also both be interested in joining a group session or class together.

Two can play at that game

Tennis, squash, or even ping-pong – all of these racquet sports need two people to make a match, be it competitive or a fun knock about. You can have fun playing against each other, or if you’re really good, even join forces and form a doubles team against another couple!

Let’s dance

It literally takes two to tango, so why not have your other half as a partner? Most dances are reliant on a connection, usually passionate, between the two people moving together, so your spouse would seem a natural and most convenient choice. You can practice your fancy footwork outside of the classroom in the comfort of your own home, and your partner is also most likely to be present when, say, you’re faced with a dance floor at a wedding or birthday occasion, and fancy showing off.

But if you’re a single Pringle, don’t despair – you can still find huge amounts of benefits from exercising with a family member, or close friend. Buddy up to go to the gym, or agree with a mate to flood each other’s WhatsApp inboxes with photos of your lunch. Whatever your strategy, make sure you’re getting support and motivation, and giving some back in return.

The post The benefits of being a healthy pair appeared first on Active Nation.

New Year, New Start

Not only are temptations of fattening Christmas goodies strong towards the end of the year, but with work dos and family parties, the social calendar builds, which means more excuses for eating, drinking and certainly being merry in the process. Not surprisingly, the most popular time for people to consider a detox is the beginning of January, when resolutions are still firmly in place, and the aftermath of the Christmas and New Year binge stops being appealing and becomes too much to handle. With the packing away of the Christmas tree and tinsel comes a need to clear the cupboards of junk and hit the nutrition reset button.

The debate: Is detoxing good for you?

There’s a large divide across the health industry as to whether detoxing diets are essential, a fad, or in fact harmful. This is probably because of the images that are brought to mind when mentioning a detox: endless sludge-coloured concoctions, intrusive procedures and most frustratingly, hunger. Diets of this kind also often involve expensive remedies or ingredients that are not easily obtainable.

The word “detoxing” itself is also quite a broad term. As far as nutrition goes, our eating plans and digestive systems are as unique as we are, and therefore not all detoxing diets will suit everybody, or be needed by everybody. For example, it is not recommended that you detox if you are pregnant, breastfeeding, elderly, under weight or have high blood pressure. Equally, for people with health conditions, cutting out certain foods may cause more harm than good.

Top 10 detoxing foods

1. beetroot

Look on any list of detoxing foods and you’re bound to find beetroot at the top. Beets contain iron, calcium, magnesium, betaine, B vitamins and antioxidants, and are great for keeping your liver healthy. They also support good health in your gallbladder, as well as being high in fibre to aid digestion. Consuming beetroot in any form will provide you with the benefits, but raw and with the leaves included is best.

2. citrus

Not only are lemons and other citrus widely accessible at any time of year, but they’re also easy to add to any meal to give extra flavour and zing. They are a staple in a detoxing diet and they stimulate the release of enzymes in the body, aiding the conversion of toxins so that they can easily be excreted. It’s also believed that drinking lemon water first thing in the morning is a good way of balancing out the acidity that may be formed in the stomach from all the foods that have previously been consumed.

3. garlic

Who doesn’t love a bit of smelly garlic? Garlic has been used for its medicinal qualities since ancient times, believed to have protected against black plague and gangrene. It doesn’t flush out toxins from the body like other ingredients on this list, but it does support the liver and immune system through its high levels of vitamin C. Fresh garlic also contains the antioxidant alliin which breaks down into allicin when you crush or chop it. This has many strong healing properties.

4. ginger

Similar to garlic, ginger has been benefitting people’s health for thousands of years. It’s anti-inflammatory, anti-ulcer, and a natural painkiller too. The high concentrations of gingerol and shoga help to stimulate digestion (combating bloating, diarrhea and constipation), circulation (preventing clotting) and sweating, and therefore put it high on the list of detoxing and cleansing foods. Of course you can eat or drink ginger, but if you’re feeling adventurous, soaking in a bath with added grated or ground ginger will also help you to detox.

5. sea vegetables

Seaweed contains the broadest range of minerals of any food and has the ability to absorb toxins from the body and alkalize the blood. Kelp is also a new superfood that will hit during 2016. As well as minerals kelp is full of vitamins, iodine, antioxidants and alginates, which help with detoxing and weight control. You can eat kelp fresh, but also take it in powder, capsule and tablet form.

6. berries

Like garlic, cranberries are very high in vitamin C, which thins bile in your system and allows the liver to metabolize fats better. Vitamin C binds the toxins, making it easier for your liver to remove them. Also high in this nutrient are blueberries, considered a super food for its antioxidant qualities. A trendier berry to hit the super food market in recent years is the goji berry, usually found in health food shops in a dried form. They look like raisins and are incredibly sweet, and as well as detoxing, they are energy-boosting and strengthen your immune system. This goes for pomegranate seeds too.

7. teas

There are many tea brands out there that have jumped on the bandwagon of producing teas that are specifically designed to detox. But what are the elements that are particularly detoxing? Green tea has many detoxing benefits, including speeding up your metabolism, rehydrating, improving immunity, and supposedly preventing against arthritis, diabetes, some cancers and degenerative and neurological diseases. Japanese matcha tea has the nutritional equivalent of ten cups of green tea. Both contain chlorophyll, which not only gives them their green colour, but helps to eliminate chemicals from the body. Dandelion is often found in tea for its strong detoxing qualities too.

8. green veggies

There are some surprising green vegetables that are detoxing. You may already have plenty of these in your diet, but it won’t be too difficult to introduce them if you decide to detox. Artichokes have antioxidant plant compounds called caffeoylquinic acids which help treat liver disorders, and help to detox the kidneys and gallbladder as well. All cruciferous vegetables (meaning they have cross-shaped flowers) are great detoxers and reduce the risk of certain cancers. These include broccoli, cabbage, Brussels sprouts and kale. Asparagus is also a diuretic which helps with a detoxing diet.

9. nuts and seeds

Nuts are great for snacking on, and eating varieties like Brazil nuts and almonds will help to detox your system. Just two Brazil nuts a day provides the body with the amount of selenium it needs, which detoxifies the body of mercury. Almonds help to stabilize blood sugar, as well as removing impurities from the bowels. Seeds too are easy to add into meals or smoothies. Like nuts, seeds are high in essential fatty acids, and their high fibre levels help stimulate bowel movement. If you can’t easily get hold of flaxseeds or flaxseed oil, sesame seeds are also a good option.

10. herbs and spices

Turmeric is the super spice of detoxing. It contains an active ingredient which increases the liver’s ability to neutralize toxic chemicals. Parsley is said to help eliminate salt build up in the kidneys, and watercress has more iron than spinach, more calcium than milk, and three times as much vitamin E than lettuce (all helpful when detoxing your system).

7-day detoxing plan

If you’re considering giving your system a detoxing boost, why not initially start with seven days of cleaner eating, focusing on the foods listed above? Below are ideas for each meal to get you started:

first thing

Start every morning with a glass of lemon water. Throughout the day, you should aim to drink three litres of fluid, which can be in the form of water or herbal tea.

breakfast ideas

A freshly made smoothie is a good option to start the day with. This could be made mainly of vegetables, using spinach or kale as a base, or a fruit smoothie can also be detoxing. Include all of your favourites, but remember to add in detox boosters like flaxseeds, cranberries, blueberries, goji berries, ginger and a good squeeze of citrus. To make it creamier, bananas will work well.

lunch ideas

For a cold day, a vegetable based soup will warm you up and get you detoxed. A beetroot soup, for example, is not only attractive in colour but also tasty too (see recipe below). Try spicing it up with turmeric or a handful of detoxing herbs like watercress or parsley. If a salad is more your thing, the possibilities are endless. Get some colour in with red cabbage and grated carrot, creaminess with avocado and added crunch with fennel and celery, remembering that the best nutrients will be found in raw vegetables.

snacking ideas

Raw fruits and vegetables are always a good choice for snacking in between meals, but this could also be a good time to eat nuts such as Brazil nuts and almonds. Throughout the day, keep your fluids up with matcha or green tea.

dinner ideas

Fresh salmon has many health benefits. Enjoy a steamed or grilled salmon fillet for dinner, with just a small amount of oil if you need to, and possibly some sesame seeds sprinkled over for extra taste. Lean meats can also be an option, although some suggest limiting them to two servings a week. Legumes such as beans, peas or lentils will provide lots of fibre and be filling too. Then, fill your plate with loads of detoxifying steamed vegetables, including artichokes, asparagus, green beans, onions, broccoli and of course, some leafy greens too. If you’re feeling adventurous, this could also include some sea vegetables like seaweed and kelp. For vegetarians, the salmon can be replaced with tofu.

Foods to avoid

• Processed or fatty meat products like burgers and sausages
• Wheat products including bread, pastries, cereals, cakes and biscuits
• Dairy including butter, milk, cheese and cream
• Savoury snacks like crisps and salted nuts
• Sweets, chocolate, jam, sugar and artificial sweeteners (this includes honey and agave syrup)
• Ready meals, ready made sauces and takeaways
• Alcohol
• Coffee
• Shop-bought dressing or sauces
• Carbonated drinks, including diet options
• Salt

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The struggle is real

Every year Twitter releases a list of the top 100 things that people have tweeted about giving up for Lent. Looking at 2015’s list, although a large amount of these were tongue-in-cheek responses (“Caring”, “School” and “New Year’s Resolutions”, for example), it’s remarkable how many were related to our technologically driven lifestyles. Not only did Netflix, Selfies and Facebook make an appearance, but Twitter also ranked third on its own list! These truly are first world problems…

However, one category appeared on the list more than any other. Yes, you’ve guessed it; exactly half of the entries on the Lent list were, unsurprisingly, food-oriented. Whether it’s alcohol, junk or a specific restaurant chain, it seems that on the whole, we’ve accepted that we have an issue with food, and we’re looking for help to sort it out.

Might as well face it…

…We’re addicted to food. So what causes some foods to be so good that we need an incentive like Lent to give them up? Of course the simple answer is that they taste really, really good, but there’s science behind it too. Let’s first look at chocolate, arguably the most popular choice for sacrifice before Easter. For a start, we are surrounded by it all year round. As soon as the Christmas chocolates are moved into the reduced sections of the supermarkets, the space it took up on the shelf is replaced with Valentine’s treats, and once they’re gone, it’ll be Easter eggs. Chocolate is considered to be an aphrodisiac, which some put down to the sensation of actually consuming it, but it also contains chemicals such as theobromine, which effects the body in a similar way to caffeine, and phenyethylamine, scientifically proven to be a mood-booster. Cheese is another food that many of us find hard not to give in to. That’s due to the presence of casomorphins, which sounds a bit like the word morphine because, technically, it is! These protein fragments contain opiates that give off a calming, drug-like effect and are also found in milk. They may be the reason that breast-feeding creates such a strong bond between mothers and their children. Studies have also shown that the combination of fat, salt and sugar in most kinds of junk food triggers what is known colloquially as a “bliss point” and makes us prone to wanting more.

Building up willpower

It’s the same whether you’re talking about alcohol or food; a break from something will lessen your dependence on it, and make it’s effects on your body stronger in smaller amounts. But often that’s easier said than done. Giving up particular foods can be a kind of psychological game, and much more mind over matter than anything to do with your taste buds. Like your triceps or biceps, your brain is a big muscle that needs to be strengthened. Willpower can be a tricky thing to build, and it not only takes time but also practice to do so. Before heading into Lent, take these pointers into consideration:

1. Don’t deprive yourself

Lent is all about commitment, so taking the attitude of “a bit of what you fancy does you good” doesn’t really apply here. You’ll be giving up something for over a month, so make sure you pick something that you can see through right to the end. Don’t be too drastic when making your decision because realistically, it’s unlikely that you’ll be able to withstand it if it’s a struggle for you. Giving up all sugar may be difficult, but sticking to just fizzy drinks is perfectly doable, and will still have an impact. Although Lent is technically a kind of sacrifice, do consider your emotional wellbeing. If you give up going out at the weekend with friends, as a way of avoiding drinking alcohol, say, how will you feel when sitting alone at home, knowing you’re missing out on potential fun? Choose a resolution that will make you feel better, not worse.

2. Prepare for the potential storm ahead

Forget love – when you’re trying to be healthy, temptation is all around, and you can’t unfortunately guarantee that everyone you meet during the Lent period will be avoiding the same things as you. Make it easy on yourself, and prepare for the difficult situations. If you know a box of chocolates is likely to go around the office, have something on your desk that you can eat instead. If you’re going out with friends for a night and have given up alcohol, decide beforehand what it is you will be drinking – you may even want to tell your friends in advance to avoid endless explanation and possible peer pressure…

3. Visualise saying “no”

It may sound like a simple solution, but a great way of getting stronger willpower is imagining you have it already! Think about a situation that you know will test you, for example, going out for a meal with your family. The main course may not be an issue, but when it comes to dessert, all the options are bad ones, and everyone at the table is going to want one. Ask for a coffee instead. But don’t just decide to do it, actually imagine yourself saying the words, “no thanks, I’ll just have a coffee”. The more times you visualise it before hand, the easier and more natural it will be to say it on the night to the waitress. This method helps when combating any kind of temptation, but is particularly useful at Lent.

4. Monitor your progress and treat yourself

Take each day at a time and reward yourself for getting through every single one. This might be a satisfying tick on a calendar, or maybe a pound coin in a jar for you to buy yourself something lovely at the end of Lent. This will give you a daily sense of achievement, a visual aid of how far you have come, and something to look forward to as well. These tactics will all help to boost your willpower and commitment levels.

5. Make it count

There’s no point cutting out something if you’re simply going to swap over to something else. For example, why give up eating chocolate if you are only going to eat double the amount of boiled sweets? At the end of the day, the decision is yours, so why not take the opportunity to give up something that really is going to make a difference to your health and wellbeing? By Easter, you’ll not only have a huge sense of achievement, but you’ll probably be able to see and feel the difference too. Of course, Lent doesn’t have to all be about food, tempting though it is. Think about your wellbeing in the wider sense of the word too.

Gus or Tom?

But for some, the idea of giving up something might seem like too much of a challenge. Take Tom, for example. Unlike his friend Gus, who is set on giving up chocolate and desserts for Lent, Tom already leads a healthy, active lifestyle, so cutting certain things out of his diet wouldn’t make much of a difference. He also has several birthdays and evenings out over the forty-day and night period, and although he may have a glass or two and the odd slice of cake, he’s looking forward to it, and doesn’t want to miss out. Tom, therefore, decides that of Giving Up Something like Gus, he’s going to make a resolution to Take On More during Lent. At the moment, Tom is attending the gym twice a week, but he’s decided to commit to doing an early Saturday morning gym session as well. After the Christmas holidays, Tom’s also found that he and his girlfriend have become a bit lazy with cooking, and Hungry House is becoming a more frequent residency. They both then decide to make dinner at home more, and dust off some old cookbooks for inspiration.

Whether you’re a Gus or a Tom, both options are great during Lent, as forming new habits is equally as important as breaking bad ones. Taking On More is also a good tactic to use with children at this time.

Happy Pancake Day!

Many people cook and eat pancakes on Shrove Tuesday, the night before the beginning of Lent as, traditionally, this was a way of using up all the naughtiness in the cupboards (flour, sugar, and in my household, chocolate spread) before giving it all up until Easter. But what’s stopping you from trying out a healthier recipe on the night? Don’t worry, we aren’t asking you to give up the pancake, just swap a few ingredients to cut down the calories without compromising on flavour. Put our oat pancake recipe to the test:

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Cabbage is an incredibly versatile vegetable, present in the diet of so many different cultures. When steamed in particular, consuming cabbage will help lower cholesterol and improve the effectiveness of your digestive system. Appropriate for February and Cancer Prevention Month, all cabbages, but particularly the savoy variety, are a good source of sinigrin, which can be converted into allyl-isothiocynate and helps tackle bladder, colon and prostate cancer. Keep it crunchy, steam it or bake it, or use it, as in this recipe, as a substitute for pastry.

To see our Baked Savoy Cabbage Parcels recipe, click here.

Leeks

Leeks are the largest member of the allium vegetable family which also includes onions, garlic and chives. These ingredients are staples in any kitchen, and help protect against both cardiovascular disease and cancer. Once referred to as the poor man’s asparagus, it’s high in vitamin K (promoting both good blood and bone health) and has significant levels of vitamin B too. They can added to any recipe as a lighter onion alternative, but why not make them the star of the show in a classic leek and potato soup? Quick, filling and super healthy.

To see our Leek and Potato Soup recipe, click here.

Chicory

Endive, chicory or radicchio, green, red or white – there are many names and variety of this peppery vegetable. It has elements of nearly every mineral, but large amounts of selenium, which help regulate thyroid hormones and the immune system, and manganese, promoting the formation of healthy bones, tissues and sex hormones too. Chicory is great as a vegetable cruditee to accompany dips, but if it’s raw taste is too bitter for you, try cooking it as well.

To see our Steamed salmon with Grilled Chicory recipe, click here.

Cod

It’s been a fish ‘n’ chippy classic for centuries but as a fresh fish, cod often gets overlooked. But when cooked right, cod has a flaky, flavoursome flesh, and is hugely versatile, so why not pick some up in the fishmongers when it’s right in season? It’s lean and low-calorie, and hugely beneficial to those with diabetic heart disease, atherosclerosis or need to lower their cholesterol level. Steam it, bake it or grill it, and remember to pair it with some delicious vegetables. Try out our cod recipe along with the salmon above and you’ll be eating the recommended amount of weekly fish for a healthy diet.

To see our Roasted Cod with Cherry Tomatoes and Olives recipe, click here.

The post February: Seasonal Foods appeared first on Active Nation.

And why not celebrate this fantastic organ? Your ticker works hard every second of every minute to keep you up and moving, and that includes pumping over 7,5000 litres of blood around your body every day. But heart health is for life, not just for February. Millions of people are currently fighting a cardiovascular disease and every day in the UK, 400 people will lose that battle. The saddest fact is that a lot of these conditions can be improved or even eradicated by keeping on the pulse when it comes to heart health, and making just a few easily manageable adjustments.

What’s going on in there?

A twinge in your heart or chest area can be a worrying thing, and sometimes we can too quickly jump to the most dramatic conclusions. Don’t know your angina from your aneurysm? Here’s a simplified explanation of some of the most common heart conditions, how they come about, and what to do about them:

Abdominal aortic aneurysm: when the aorta swells.

Abdominal aortic aneurysm (AAA) is diagnosed through an ultrasound, CT or MRI scan, and can be solved with surgical repair. A cause is not exactly known, but certainly keeping on top of your heart health will help to lower your risk of developing AAA.

Arrhythmia: when your heart us abnormal.

This could mean that the rhythm of your heartbeat is either too fast, too slow or simply irregular. Arrhythmia can be treated with medication, a procedure, or in more extreme cases, a pacemaker. Atrial fibrillation, a form of abnormal heart rhythm, can be checked simply by feeling your own pulse. If you are concerned about your heart rhythm, it is important to speak to your doctor as over time, it could lead to blood clotting, or stroke.

Angina: when the arteries become narrow.

Usually caused by coronary heart disease, this means it is more difficult for both blood and oxygen to get to the heart. Symptoms of angina are often brought on by physical activity, an emotional upset, cold weather or after a meal, and subside within a few minutes. There is medication available, but many people are able to live their everyday lives with angina, simply by maintaining a healthy lifestyle.

Atherosclerosis: when fatty material builds up inside your arteries.

Over time, this could lead to angina, heart attack, stroke or peripheral arterial disease (when blood can’t get to your leg muscles). Atherosclerosis is very common, mostly in over 65s and people with a history of heart disease in their family. Your risk is also heightened if you smoke, have type 2 diabetes, high blood pressure, high cholesterol levels, or are overweight or not physically active. Currently atherosclerosis cannot be stopped or reversed, but there are treatments and medications available.

Heart attack: when your heart is starved of oxygen-rich blood.

Starting with coronary heart disease, if a piece of fatty build-up breaks off from your arteries and causes a blockage, it will cut off the supply of oxygen-rich blood to the heart, and this is the heart attack. A heart attack is what most people fear when they feel pain in the chests, and for good reason. Heart attacks are life threatening, and therefore shouldn’t be taken lightly. No two heart attacks are the same; some can have mild symptoms, and some severe. These will include tightness, heaviness or a pain in your chest, possibly spreading to the arms, neck, jaw, back or stomach, as well as sweating, dizziness, nausea, vomiting, or shortening of breath. There are many ways medical professionals can test for a heart attack, including examining your heart rate, blood pressure, and carrying out an electrocardiogram (ECG). Time is of the essence when it comes to a heart attack, so if you’re concerned that you’re having one, no matter how small the pain, you must call 999 immediately for medical attention.

Stroke: when blood is cut off from the brain.

Like angina and heart attacks, a stroke can also be caused by atherosclerosis. There are two types of stroke: ischaemic, when there is a block in the artery to your brain, and haemorrhagic, when a blood vessel bursts or bleeds into the brain, causing damage to the tissue and cells. Without blood, the brain can be damaged, which can effect the way that both your body and mind function. Spotting a stroke can be done in a few simple steps; make sure to check for facial weakness, arm weakness and speech problems. Just like a heart attack, it’s important to seek immediate medical attention if you are concerned. Even if it is just a mini-stroke or TIA (transient ischaemic attack), when a temporary blockage occurs and symptoms will pass in 24 hours, it is much better to be overly cautious.

Keeping your ticker tip-top!

The great news is that all of these conditions, not matter how big or small, can be avoided by taking the same steps into consideration. A happier heart means a happy you all over, so make sure to get these elements sorted.

Your heart, under pressure

High blood pressure is hard to notice, and there are currently around seven million people in the UK living with it, undiagnosed. When a doctor or nurse measures your blood pressure, your result produces two numbers. The first number means the highest level your blood pressure reaches when your heart contracts and pumps blood through your arteries. The second is the lowest level your blood pressure reaches when your heart relaxes. Ideally, your blood pressure should be below 140/90mmHg (often said as “140 over 90”). If it is too high then over time, your heart may become enlarged and the pump less effective. Good diet and exercise are great ways to lower your blood pressure, including reducing your salt intake and cutting down on alcohol. If you have to eat ready-made foods, look out for the salt content. The maximum daily recommended allowance for adults is 6g. Did you know that drinking more than 15 units at once could affect how your heart beats, and potentially put you at risk of a heart attack or stroke? Regular drinking can also weaken your heart. See our article about how to cut down on drinking alcohol here.

Control your cholesterol

Cholesterol is a waxy substance which the liver makes from the saturated fats that we eat. It also exist in some types of foods too. It’s important to have cholesterol in the body as it makes your cells work properly, but having too much can cause atherosclerosis and increase your risk of major coronary heart disease. Cholesterol levels can be measured with a blood sample or simple finger prick and if you’re found to have high cholesterol, there are some simple solutions. Lowering your intake of both saturated and trans fats is a great start. These can be found mainly in processed foods like cakes, fast foods and spreads. Instead, try eating foods that contain healthier fats, like natural oils, avocados, oily fish and nuts and seeds. To decrease your cholesterol levels further, eat more high-fibre foods or introduce some soya into your diet. Some dairy products will also be labeled as cholesterol-lowering, and will contain plant stanols and sterols.

I heart fitness

The British Heart Foundation suggests that to keep a healthy heart, you should aim to complete 150 minutes of activity a week, but that every 10 minutes you can do towards that amount counts. Great exercises for cardio-health include swimming (that’s lanes, not paddling in the shallow end!), running (especially in intervals), cycling, and even yoga and Pilates. If you’re a gym bunny, have a go at picking up some weights, or try one of our exercises drawn out in our plan below, tailored to help give you a healthy heart.

Sizing up your situation

Through a good diet and activity, you’ll find it much easier to keep a healthy weight, which is essential for heart health. When we carry excess weight, it puts extra strain on our heart, making it more difficult to function. It’s not just weight to look out for, but your body’s measurements too. Ever heard that carrying weight around your middle is the most dangerous place? Ideally if you’re a woman, your waist should measure below 80cm (32 inches) and for a man, 94cm (37 inches). This is lower for South Asian men (35 inches) as they are naturally more at risk.

Stub it out for an instant improvement

Giving up smoking is the single most important thing you can do if you want to be healthier, says the British Heart Foundation, especially when that comes to your heart. Every time someone smokes a cigarette, the 4,000 chemicals contained in tobacco enters their lungs and gets into the bloodstream and body tissues, increasing the risk of developing coronary heart disease and cancer. These chemicals can damage the lining of the arteries, and block them up. 22,000 smokers die from cardiovascular disease every year, but the good news is that no matter how long you’ve been smoking for, giving up with improve your health straight away. Within hours your heart rate and blood pressure will resume to normal, with the nicotine and carbon monoxide leaving your body and being replaced by oxygen, and once you’ve reached a year without lighting up, your risk of coronary heart disease will be half that of a smoker. So however old you are, or however regular a smoker, put that cigarette down!

Keep calm and stress no more

Stress isn’t directly linked to heart health, but it’s much more a case of getting your mind in gear in order to reap the cardiovascular benefits. If you cope badly with stress, you’re likely to develop bad habits to combat the stress that will have a negative effect on your body and heart. Find your way of relaxing, even if it means changing your lifestyle or life at work. This could be by introducing better eating, fitness, meditation or talking to your manager.

Nutrition + Fitness = overal prevention

February is also National Cancer Prevention Month in the United States. Although it is likely to differ between different types of cancer, the American Institute for Cancer Research gives three guidelines for cancer prevention, which are similar to those detailed above:

1. Choose mostly plant foods, limit red meat and avoid processed meat
2. Be physically activity every day in any way for 30 minutes or more
3. Aim to be a healthy weight throughout life

So, get your heart in the right place – fit, healthy and happy – and the rest will follow.

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Blood oranges

As the name suggests, what differentiates a blood orange from a normal orange is the pigment of the pulp, which is a deep red colour. This is known as anthocyanin, which is an antioxidant and protects against cancer and heart disease. Blood oranges also contain the characteristics of all oranges, such as vitamin C, folate and fibre. As for the taste, blood oranges are less acidic that common varieties.

To see our Blood Orange and Spinach Salad recipe, click here.

Cauliflower

Like all cruciferous vegetables, cauliflower is a great addition to a detoxing diet. Including it in your diet will promote both heart and brain health, as well as being an anti-inflammatory and rich in vitamins. Cauliflower can be enjoyed raw or cooked as itself, or as a healthier substitute to carbohydrates like rice or mashed potato.

To see our Roasted Cauliflower Salad recipe, click here.

Rhubarb

Rhubarb is very popular not only as a culinary ingredient but also in medicine too. It’s very high in fibre and can be used to relieve constipation, fever and swelling. A serving provides 45% of your daily recommended allowance of vitamin K, useful for bone growth, vitamin C and vitamin A. Rhubarb can be eaten raw, although most recipes involving raw rhubarb require it to be soaked in honey. For a simpler option, enjoy it cooked, like in our classic crumble recipe below, but remember that the leaves are poisonous.

To see our Rhubarb Crumble recipe, click here.

Lemons

Although lemons are easily available all year round, they are in fact at their best in the UK between January and March. The trick for spotting the best lemons is to look out for ones that are firm and feel heavy for their size. Avoid lemon that are slightly green as this is a sign of being under ripe, and pale lemons are older. Lemons are a great addition to pretty much any meal, but make it the main attraction with a dish like our lemon chicken recipe.

To see our Lemon Chicken recipe, click here.

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