The outdoors is your playground

Imagine a way to keep fit which is right on your door step. Imagine a way to lose weight without paying a penny. Imagine a way to start your day feeling mentally revitalised and de-stressed. By simply embarking on regular outdoor exercise you can make these visions a reality.

We all know that physical activity is good for us, but working out in a natural environment has mammoth benefits; not only for our physical but also emotional and mental well being. Research has shown that just five minutes of ‘green’ exercise as it is commonly referred to can boost our self esteem and mood.

The government recommends we perform 30 minutes of moderate-intensive physical activity five days a week. However recent research by the BBC has shown that only 24% of us are participating in this. Leaving the majority of us at risk of heart disease, obesity and type two diabetes.

Professor Bridle, an expert in exercise psychology from Southampton University said 30 minutes a day may seem challenging for some so start low and build up. “You can get good gains with relatively small amounts of physical activity. More is always better, but less is a good place to start."

Sport coaches from Brianmac believe so little of us are exercising because of busy lives, expensive gym memberships and the belief that exercising is how we all remember P.E. at school, shivering in a t-shirt and shorts. With green exercise, meeting the recommended physical activity guidelines does not have to be miserable, the complete opposite in fact.

Exercising outdoors gives our body a natural source of vitamin D, a micronutrient essential for strong bones and reducing the risk of cancer. Furthermore green exercise burns up to 20% more calories than exercising in a gym or aerobic class, the ideal solution for those of us trying to lose weight. Researchers from the University if Essex explain that this is because the body is utilising more calories to keep the body warm as well as battling natural elements such as wind and rain. 

Jo Bartan an exercise specialist from Essex University explains that not only can a 5 minute walk in nature restore mental fatigue but also “the average membership fee for a UK health and fitness club stands at £442 a year”, meaning that cost free green exercise is beneficial to our bank accounts too.

 Tom O’Brian a personal trainer for Zest utilises the beautiful Surrey countryside when training his clients. “The uneven surfaces make it harder for the body to maintain stability therefore continuously training the core muscles” he continues to explain further benefits of green exercise “the outside is always open, you are not restricted to only working out during gym hours”.

So if you want decrease the risk of getting cancer and heart disease as well as increasing your self esteem, pull on your trainers and get exploring the great outdoors.

For more information on green exercise please visit www.zestforfitness.co.uk

Mirror mirror on the wall, who is the biggest of them all?

For an increasing number of people today, muscles literally make the man. As societies fixation on appearance has lead to an increased number of us being dissatisfied with our bodies a new disorder has emerged. Roger Jones has lost his job, friends and family to this novel disorder, Muscle Dysmorphia (MD).

MD is characterised by a preoccupation that one’s body is not lean or muscular enough. Dr Robert Oliviardo an expert of the syndrome explains “it involves a disturbance in body image, similar to that of anorexia, except in anorexia individuals perceive themselves as fatter than they really are, where as those with MD see themselves smaller and weaker than they truly are”

A retired judge for the National Amateur BodyBuilders Association (NABBA) and an experienced personal trainer, Roger was shocked at his initial diagnosis of Muscle Dysmorphia, otherwise known as Bigorexia. “It took a while to admit that I had the syndrome but it is so obvious now, I was never satisfied with my appearance, I would reach a goal weight and set myself a higher one”

Roger’s relationship with body building began at a young age, “I was picked on a lot as a teenager and decided to do something about it, I set up a gym in my basement and aimed to get as big as I could”. Roger entered his first competition at 19 and won his class, from then he was “totally hooked”.

Roger would keep comprehensive records of what he ate, drank and weighed on a daily basis as well as his extensive workout routine. “I would spend at least 3 hours in the gym every day, if I missed a workout I would feel a huge amount of anger and guilt” Roger even missed his brothers’ wedding as it interrupted with his training regime. “My fear of getting smaller overruled my relationship with my brother” Dr Oliviardo reports that “an individual will often miss important recreational or social events because of their compulsive need to continue their workout schedule along with feelings that their body is inadequate for the public eye.”

Roger, whom has experimented with anabolic steroids in the past, admits that the use of muscle enhancing drugs is highly prevalent in the body building community. “Taking steroids was a vicious cycle for me, I would gain 15lbs relatively quickly then stop taking them and loose 10lbs, forcing me to start taking them again”. Roger stopped the use of these drugs after his diagnosis due to the long term consequences which include depression, thin bones, diabetes and ironically muscle weakness. “I started body building to gain health and confidence, instead it lead me to potentially causing huge damage to my body”.

Bingeing was another negative behaviour that regularly took over Roger’s life, so much so that a binge after a competition would commonly result in 10-20% weight gain within two weeks.   “The excessive fat gain in such a short period of time after looking my absolute best was devastating to my self esteem”. He would then try to diet excessively to remove the fat gained, often resulting in another binge.

Mary Shapeland from eating disorder charity BEAT explains “the cycle of bingeing and restriction can lead to vast metabolic damage meaning the individual can only eat small amount without gaining body fat”.  Roger reports the binge-restriction cycle is very common in the body building industry and feels it will only improve with education.

Roger was diagnosed with MD after taking part in an experiment studying Body Dysmorphia. “I think I unconsciously knew my obsession to be the biggest and leanest in the gym was not normal, I had just lost my girlfriend as I spent more time working out than with her which is why I signed up.”

Not only did the experiment, directed by Dr Olivardo report that a sufferer of MD will spend on average 325 minutes a day thinking about how small they are, but that many are obsessed with checking their size in the mirror up to 100 times daily.

He is now undergoing psychotherapy for his disorder. “It took me a long time to get treatment, I was so ashamed about my body and the condition but I felt so low I eventually asked for help”. 

Cognitive behavioural therapy has helped Roger to challenge his negative thoughts. “I feel happy and healthy for the first time in years”

Roger has finally realised that body perfection is unattainable. But how many more individuals will have to experience the devastating costs of Muscle Dysmorphia before society releases its belief that every individual must strive for the muscular ideal?

The perfect legs and bottom workout

With Carol Voderman's voluptuous backside winner her 'rear of the year', Pippa Middleton's rounded bottom getting her plenty of male admirers and Sir Mix-a-lot's famous lyrics "I like big butts and I cannot lie" it is obvious - curvy bottoms are beautiful.

But how do we get the perfect bottom? ... Below is the secret - perform this workout just once a week and after just one session you will notice the difference is the pertness of your peach!

The following exercises should be perfermed as five supersets, meaning that exercise a) and exercise b) should be performed in a row without stopping. Followed by a one minute rest before the set of two exercises is repeated. If you are a novice free weights user your local gym instructor will be able to tell you how to perform all exercises safely. www.exrx.net is also a reliable website for viewing the correct technique.

Superset 1

a) Bodyweight squats x 8

b) Sumo squats x 8

Repeat x 3

Superset 2

a) Jump squats x 15

b) Still leg deadlift x 8

Repeat x 3

Superset 3

a) Leg press x 15

b) Barbell lunge x 30

Repeat x 3

Superset 4

a) Stationary dumbell lunge x 12

b) Leg curls x 10

Repeat x 3

Superset 5

a) Seated leg curl x 10

b)Leg extensions x10

Repeat x 3

Calf raises 12, 10, 8, 12

Remember to perform static stretches afterwards and prepare to feel a little bit sore the following couple of days!

Carbohydrates, the truth.

Carbohydrates, love them or hate them there is no doubt they play a major role in everyone’s diets. Whether they be piled on our plates in the form of pasta, rice or bread served with our evening meal or rigidly controlled in order to maintain an unbelievably lean body; these energy foods are essential for both our body and brain to function healthily.

A suggested low carbohydrate balanced plate



The Eatwell Plate - the yellow shows the recommended

quantity of starchy foods the British public should consume

The government recommends that a third of our diet consist of starchy foods; however with obesity ever increasing many of us are restricting our carbohydrates intake in order to reduce our waistlines. Why? Generally because we read it in a weekly gossip mag or our friends are doing it and we see great results and lower readings on the scale. But is cutting out carbohydrates a realistic and healthy way to control our weight?

Carbohydrates, as the name suggests are a combination of two water molecules (oxygen and hydrogen) and a carbon atom, it means “watered carbon”; this gives us a clue about how restricting them results in an almost immediate weight loss. When we eat a carbohydrate, which either takes the form of sugars, starches or cellulose found in sweets, bread and vegetables respectively; the gut breaks it down and it is absorbed into the blood in the form of glucose, commonly known as blood sugar. This activates the pancreas to produce a hormone called insulin which picks up a molecule of glucose and transports it into our cells to be used as energy. Any excess glucose, and there normally is excess in our blood, is transported to our liver where it is converted to glycogen, a storage molecule. This glycogen travels to the muscle where it binds with water before being stored here. The more carbohydrate eaten the more glycogen in the blood and the more our muscles pull water into our cells. Therefore when we restrict our carbohydrate the reverse happens, our muscles are depleted of glycogen and therefore water loss results too.  This fools many of us into think we have lost fat when actually as soon as we eat a carbohydrate source again our muscles will store it along with excess water and we will regain all the weight.

However reducing our carbohydrates can indeed help with weight control and improve health especially in sufferers of Poly Cystic Ovary Syndrome, Diabetes and some evidence suggests it may reduce symptoms of Chronic Fatigue Syndrome. A 26 year research study of over 13,000 people found those that swapped carbohydrates for meats had an increased mortality risk due to cardiovascular disease thought to be due to the high fat content of some meats such as beef. However there was a decreased mortality risk in those that swapped carbohydrates for vegetables in comparison to those that ate a normal diet and included a third starchy foods. This suggests that if we swap starchy foods for vegetables we lose weight and increase life expectancy. Making this swap means a reduction in calories consumed as well as increasing vitamins and minerals, indeed leading to weight loss and improved health. However this swap must be done safely and with expert advise.

The low carbohydrate food pyramid

The Manual of Dietetic practise states that only 50g carbohydrates daily are needed in order to avoid the body going into the potentially dangerous state of ketosis. Ketosis is when fat is used as the primary energy source and ketones are produced, these are the things which often make people on the renowned Atkins diets have smelly breath and a strong body odour. To put things in perspective, two pieces of bread and half a cup of lentils contain 50g carbohydrates. Starchy and sugary foods are the main source but they are also contained in fruits and vegetables in different quantities.

Looking back in time, a low carbohydrate diet was the norm. Hunter gatherers would eat diets high in meat and fat but low in grains. It was the invention of agriculture that brought about the rise of carbohydrates in the human diet. Although research suggests the main reason for so many British being overweight is the availability of high fat foods, the ease of access and low cost of to high carbohydrate has also contributed to this increase. Today however there are a range of diets, from Atkins, to The Zone Diet to the South Beach diet that reduce carbohydrates and promise weight loss and weight loss often occurs. Sadly however, a large proportion of this is water loss and the other proportion is because a reduction of overall calories occurs, meaning more energy is expended that consumed.





Bodybuilders often consumed low carbohydrates in their

pre competition phase



It would be incredibly difficult to consume a NO carbohydrate diet, but many people successfully follow low carbohydrate regimes, either in intervals of continually. Body builders would eat very low carbohydrates pre competition in order to define muscles then the day preceding the contest consume lots of starchy foods in order to “pump” up their muscles with water. But is there a cost to low carbohydrate eating? In terms of health the vitamin thiamine is found in bread, oats and fruit – all high to medium carbohydrate sources, and many breads are fortified with calcium and cereals with iron and B vitamins, so a low carbohydrate diet would lead to deficiencies in some essential minerals and vitamins. However a multi vitamin and iron supplement are cheap to buy over the counter so these would be essential for anyone on a low carbohydrate diet.



Other consequences of undertaking a diet low in pasta, breads, rice and some fruits would be a lack of fibre, causing uncomfortable and unpleasant bowel motions, however ensuring enough liquid is consumed as well as adding linseeds or flaxseeds to meals would easily increase fibre. Unfortunately cutting out our carbohydrates could make us use more fats in cooking and eating in order to maintain energy levels, which may lead to high cholesterol and cardiac problems in the future.  As well as these downsides, their fast weight loss may lead to yo-yo dieting which can play havoc with our metabolism. However if weight loss is the result of a low carbohydrate diet, it means a reduction in the chance of getting type two diabetes, heart disease and increase life span as well as gain confidence and happiness with our bodies.

An example meal from the Atkins diet

In conclusion low carbohydrate diets can be successful if it is comprehensively planned with specialist support. If weight loss or maintenance occurs on a low carbohydrate intake along with no deficiencies arising then a low carbohydrate diet is a very wise choice.

Not so naughty ... yet still quite nice.

PER CAKE: CALORIES 98kcal, FAT 2.4g, CARBOHYDRATE -15.4g, PROTEIN  4.8g

I do not just want to make a healthy alternative for a cake but an actual healthy cake. I want it to look like cake, smell like cake and taste like cake, but is this even possible? Surely if it was then either a health freak or supermarket brand would have them filling their health food isles. However I am going to give it a very good go.

My first trial I had planned to make three super healthy cupcakes however baking is most definitely experimental science and therefore things do not always go to plan, the following mixture made nine large cupcakes.

In order to decrease the most calorific part of the typical Western cupcake, the fat, I removed butter completely and used a combination of low fat cream cheese, mango puree and natural yoghurt to gain the same consistency. Without fat a cake will become denser, to overcome this I whisked an egg white until stiff before folding into the mixture in an attempt to add air to the cake.

To replace the ‘empty calories’ in huge quantities in most cakes. I replaced the sugar with a small amount of artificial sweetener, but mainly relying on the natural fruit sugars in the strawberries to provide the sweet taste you desire in a good cake.  

The quantities can be decreased or increased in synchronisation to adjust to how many cakes are desired.

INGREDIENTS:

v  90g Wholemeal flour

v  1 tsp Baking powder

v  30g Oats

v  1 Egg white

v  ½ Egg yolk

v  25g Sweetener

v  40 ml Low fat natural yoghurt

v  25g Low fat cream cheese

v  225ml Skimmed milk

v  5g Mango puree

v  160g Strawberries

v  5g white chocolate

METHOD:

1.       Preheat oven to 180o and line a muffin tin with paper cake cases.

2.       Mix the dry ingredients together in a large bowel – wholemeal flour, baking powder, oats and sweetener

3.       Mix the wet ingredients (EXCEPT THE EGG WHITE) in another large bowel ensuring all forms one smooth liquid – egg yolk, low fat natural yoghurt, low fat cream cheese, skimmed milk and mango puree

4.        Mash the strawberries with a fork and heat in a saucepan in order to evaporate some of the water, leave to cool.

5.       Add the wet ingredients and cool strawberry puree to the dry ingredients and combine well.

6.       Whisk the egg white until it forms stiff peaks and fold into the mixture.

7.       Equally distribute the mixture between the cupcake cases, filling each case about two thirds.

8.       Bake in the centre of the oven for 15-20 minutes until golden brown

9.       Remove from oven and uniformly dispense the 5g grated white chocolate on the top of the cakes.

Taste: The cakes tasted fairly sweet but would be better a little sweeter to suit my taste as it was the wholemeal flour that took over the flavour slightly.

Smell: During baking the cakes smelt like traditional Western cakes, both the strawberries and wholemeal flour over ride the cake smell on removal from the oven.

Texture: On the first day of baking the cakes were of a sticky consistency and difficult to remove from the cases in one piece however on days 1,2 and 3 the consistency  improved. They were very airy and not dense despite no fat in the ingredients, the whisked egg white worked well.  

Look: The cakes rose well but due to their low density when the white chocolate shavings were added the weight of them made the cakes sink a little in the middle.

Thumbs up from Finnley

The final test was to see whether my three year old son would eat one of mummy’s new cakes – he did and he loved it, even asking for seconds!

IMPROVEMENTS FOR NEXT TIME:

v  Add more fruit to ensure 1 portion in each cake by experimenting with drying strawberries.

v  Add corn flour to the strawberry puree to thicken up the mixture

v  Try with the addition of a small amount of low fat spread high in mono and poly unsaturated fat.

v  Increase oat contents to increase cholesterol lowering properties

v  Swap low fat yoghurt to yoghurt containing stanols and sterols to increase cholesterol lowering properties

Nutritional analysis

TRIAL ONE	Units	Calories	Protein	Fat	Carbohydrate
Flour	100g	330	8.9	1.2	75.6
90	g	297	8.01	1.08	68.04
Oats	100g	375	11.2	9.2	66
30	g	112.5	3.36	2.76	19.8
Egg white	100g	36	9	0	0
one		36	9	0	0
Egg yolk	100g	339	16.2	30.5	0
half		169.5	8.1	15.25	0
Sweetener	100g	380	1.4	0	93.7
25	g	95	0.35	0	23.425
L/F yoghurt	100g	56	4.8	1	7.4
40	ml	22.4	1.92	0.4	2.96
L/F Cream cheese	100g	132	14.9	8	3.5
25	g	33	3.725	2	0.875
Skimmed milk	100g	32	3.4	0.2	4.4
225	ml	72	7.65	0.45	9.9
Mango puree	100g	71	0.7	0.1	16.7
5	g	3.55	0.035	0.005	0.835
Strawberries	100g	27	0.8	0.1	6
160	g	43.2	1.28	0.16	9.6
TOTAL		98	4.85	2.46	15