My fun corner about health, diet and training tips

power up your pedals (3)

Power up your pedals

Got a bike, but not really using it? Want to cycle yourself fit, but don’t have the time? Don’t sweat – with straightforward 30-minute sessions we’ll have you on your bike in no timepower up your pedals (3)

The cycle revolution of 2012 – including Wiggo’s Tour de France win and 12 Olympic medal haul – prompted many of us to start pedalling for fitness. The benefits of cycling are endless, from increasing body strength to improving co-ordination, plus it has a low impact on your joints. But if the last bike you rode had Barbie on it, the thought of getting back in the saddle may seem daunting. Or maybe you already cycle but want a new challenge.

That’s why we’ve brought Ironman triathlete Claire Donald on board – she knows a thing or two having most recently cycled the length of New Zealand – to break down your bike training into 30-minute manageable workouts. This eight-week plan will help set you on the road to training for your first ever Cyclosportive event, where you can complete up to a 100km course (sign up to one near you at britishcycling.org.uk). So saddle up and let’s get started.

cafe and health (1)

Things you may not know about coffee

Coffee, according to a Turkish idiom, should be as black as hell, as strong as death, and as sweet as love – which hardly sounds like a recipe for perfect health.

Many nutritional therapists see coffee as an addictive, dehydrating, poisonous, nutrient-free, sleep-interrupting, moodaltering, headache-triggering virtual poison that we’d be better off rejecting in favour of filtered water from the Himalayas and organic herbal teas. But how valid is this perception? Is it based on reputable research or is the anti-coffee brigade guilty of ignoring evidence that suggests a different story?

cafe and health (1)

Reappraisal of coffee’s perceived role in our diets may be necessary

A few studies, including a relatively new one from the United States, suggest that a reappraisal of coffee’s perceived role in our diets may be necessary. Researchers from the University of Scranton, Pennsylvania, have found that coffee provides more antioxidants in the average American diet than any other food or drink – four times as many as the second-placed provider, tea. cafe and health (3)

In other studies, the beverage appears to demonstrate an antioxidant activity comparable to that of tea, red wine and certain fruits, which is news to most. “According to a survey, 86% of people aren’t aware of coffee’s high antioxidant content,” says Zoe Wheeldon of the Coffee Science Information Centre. “In fact, ordinary coffee and decaffeinated coffee are both rich in antioxidants, and this characteristic isn’t affected by adding milk or sugar, or by the roasting methods used on the beans themselves.”

Walker rides out (1)

Walker rides out

For much of my life, I have been ‘vegetarian’. I cut meat out of my diet a long time ago, followed by fish. Several years ago I stopped using milk in drinks and on cereal, but continued to eat cheese, eggs and baked products containing milk, eggs or butter. My diet is now 100% plant based – my only regret is that I did not adopt such a diet much earlier in my life!

Walker rides out (1) Mick Walker’s vegan diet enabled him to take on gruelling cycle challenges

Last year my son and I decided that we would like to try and cycle in the Fred Whitton Challenge – a gruelling 112 mile bike ride around the Lake District, climbing all the major road passes and widely regarded as the toughest one day cycle challenge in the UK.

Leaner, stronger and fitter!

When preparing for this, I increased the number of miles cycled – till I was managing around 250 miles per week. I could feel myself getting fitter, but also felt that I should have been able to lose a bit more weight. I decided to remove the cheese from my diet. Around the same time, I read Eat and Run by the ultra-marathon runner, Scott Jurek, followed by The China Study by T. Colin Campbell and Thomas Campbell. And because I usually sleep on my side you I have to visit some online store to buy a best mattress for side sleepers .

energy foods (2)

Eating for energy

If you’re finding it difficult to wake up in the morning, struggling to keep your eyes open at work, and just generally feeling tired and lacking energy, it may very well have something to do with your diet. While there are obviously various other illnesses that may cause these symptoms, and you should consult a professional if you are concerned, there are some foods you can add to your diet that will boost your energy levels and beat the fatigue. The food that we eat plays an enormous role in the way we function on a daily basis, both mentally...

Dictionary definition of word anxiety

Anxiety – A Mind Devouring Health Issue

The eon of technology oriented societies colorific accessories make people’s existence divided. Now-a-days daily lives become hasty and filled with various responsibility. Modern society’s attractive instrument leads us to a distinct direction. Reputedly people are spending more money in shopping luxurious items, eating out and so on. And the excessive use of the social networking site like Facebook, Twitter, Whatsapp, Viber, and Skype is isolating them from close one and creates a completely new problem as anxiety. Common Symptoms of Anxiety Though all this anxiety disorder has a definite nature and symptoms. The common symptoms are Exaggerated negative thought. Doing...

It comes with health risks. Welding comes with potential health hazards that you should protect yourself from. (Photo Credits: DVIDSHUB, cc: Some Rights Reserved)

How to remain healthy while pursuing a career in welding

Staying safe while welding is very important because the job carries a lot of health hazards for the worker. Whether you are doing it as a hobby or a profession, the multitude of health risks it carries should keep the welder on its toes in ensuring that he remains protected from these potential medical conditions.
One of the greatest health investments you can ever make as a welder is to get yourself the best welding helmet you can afford as this will protect your eyes, your face, as well as respiratory functions from dangerous light and chemicals that you will get exposed to everyday.

brain-training

Put your mind behind your muscle

Implement mindfulness skills Scan yourself. Move your mind across your body to get a good image of yourself, and observe how you feel before you start tackling your workout. Set your goals. Prior to a specific workout, take note of what you intend to accomplish. Don’t let negative thoughts rule you. Be indifferent to negative thoughts. Don’t empower them and don’t try to suppress them. View them as temporary. Be in the moment. Take delight in the exercise you’re doing by thinking about how the grass feels under your feet as you run, how beautiful the surroundings are or how amazing your legs are to be doing what they’re doing. Meditate. Before training, sit quietly for five or 10 minutes. Breathe deeply for eight seconds, let your belly inflate, hold for a few seconds, exhale for eight seconds and let your belly deflate. Do this 10 times. Focus on your breathing.

Did you know? Raw veggies are higher in
resistant starch than hot, cooked ones. For
a mega dose of RS, try snacking on raw
sweet potato sticks instead of carrots.

The Super Starch

What Does a Bean Salad have in common with a green Banana? The answer is resistant starch, and a lot of it. If you’ve never heard the term Resistant Starch (RS), you’re not alone. These days, in our carbophobic society, many of us spend more time fearing starches than we do understanding their nutrient power potential. When it comes to healthful starches, RS is no BS. This type of indigestible starch (a large complex carbohydrate used by plants to store energy) has been shown in many human studies to benefit digestive health, as well as manage appetite, improve insulin sensitivity, lower blood cholesterol and triglyceride levels, improve satiation, and lower colon cancer risk. These benefits can translate to a healthier, even slimmer body, and make resistant starch a powerful weapon in your fitness-boosting meal plans.

good-fats-vs-bad-fats

Fat is Amazing !

While the traditional advice was to reduce daily fat intake when attempting to lose body-fat, contemporary research (usually misunderstood by social media) now suggests that fat intake should actually be increased during a weight-loss program. In this article, I outline the basic types of dietary fat we typically consume each day,