Food that makes you happy

We’re always looking for food to help us lose weight or give us some energy. Foods rich in vitamins, minerals and fatty acids are super healthy and can make you feel happier and reduce symptoms of depression and anxiety. But is really possible for food to improve your mood? Well, that all comes down to the brain. A healthy cognitive system is essential to regulate your mood and certain nutrients have a profound impact on maintaining normal brain function. Researchers have identified nine nutrients that can combat depression and boost our mood – calcium, chromium, folate, iron, magnesium, Omega-3 fatty acids, vitamins B6, B12 and D and zinc. One of these foods as a midday pick-me-up is sure to make you feel better about life.

Calcium
The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels and in reducing the risk of Type 2 diabetes. Low levels of calcium may also play a role in PMS-related depression and help regulate mood fluctuations.
Food sources: Brassicas, ricotta, plain/low-fat yogurt, milk.

Read the full article at http://www.integrated-training.co.uk/happy-food.html 

Virtuous circle vs. vicious circle

How many times have you set a goal and then failed to make it? How many times have you reached a goal and then gone back to your old ways? You are in a vicious circle, your daily bad habits acting as a barrier to your achievements. When you set a goal, it means that you've made that first crucial step to changing yourself.

Whatever you want to achiHow many times have you set a goal and then failed to make it? How many times have you reached a goal and then gone back to your old ways? You are in a vicious circle, your daily bad habits acting as a barrier to your achievements. When you set a goal, it means that you've made that first crucial step to changing yourself.

Whatever you want to achieve – quit smoking, reduce alcohol, lose weight, sleep better, reduce stress, manage anger – means changing your lifestyle. Sometimes it's easy to spot what we're doing wrong, but harder to stop. You need help, a plan, the knowledge and the will.

Then there's the vicious circle of the daily croissant, a cigarette after food or a glass of wine before bedtime. You can only achieve your goal by starting a virtuous circle. eve – quit smoking, reduce alcohol, lose weight, sleep better, reduce stress, manage anger – means changing your lifestyle. Sometimes it's easy to spot what we're doing wrong, but harder to stop. You need help, a plan, the knowledge and the will.

Then there's the vicious circle of the daily croissant, a cigarette after food or a glass of wine before bedtime. You can only achieve your goal by starting a virtuous circle. 

Read the full article http://www.integrated-training.co.uk/circle.html

THE TRUTH ABOUT CHICKEN SOUP

In the past, scientists have found evidence that chicken soup contains anti-inflammatory properties that could help prevent the side effects of colds. So, could Grandma have been right after all? The idea that chicken soup – often called the ‘Jewish penicillin’ – has medicinal effects dates right back to ancient times, but, modern scientists have never fully figured out how.

Some doctors believe that the soup’s benefits are mainly psychosomatic and it’s nothing more than comfort food. Others claim that the steaming hot soup clears congestion and provides the body with the necessary hydration to flush out viruses.

Researchers believe that colds are caused by viral infections in the upper respiratory tract. The body responds by becoming inflamed, triggering white blood cells to migrate to the affected area.

Read the full article at http://www.integrated-training.co.uk/chicken-soup.html

FIGHT STRESS WITH EXERCISE

It’s estimated that stress, anxiety and depression are the reasons for one-in-five visits to GP’s in the UK, unsurprising given the wide-ranging physiological changes that accompany a stress response. Stress not only affects just about every bodily system or part, but can also exacerbate the symptoms of other illnesses.

When you are under stress, your muscles contract and become tense – a muscle tension that affects your nerves, blood vessels, organs, skin and bones. Seriously tense muscles can result in a range of conditions and disorders including muscle spasms, cramping, facial or jaw pain and the shakes. Many forms of headache and chest and back pain are also the result of stress-induced muscle tension.

Stress can also contribute to circulatory diseases such as coronary heart disease, sudden cardiac death and strokes – unsurprising since it can increase your blood pressure, constrict your blood vessels, raise your cholesterol level and speed up your blood-clotting rate. Stress is now considered a major risk factor in heart disease – right up there with smoking, being overweight and lack of exercise.

Ever notice how stress hits your stomach? Your gastrointestinal system can be a ready target since stress affects the secretion of stomach acid and can speed up or slow down the contraction of muscles in your intestines. Constipation, diarrhea, gas, bloating and weight loss can all be stress-related. It can also contribute to gastric reflux and can play a role in exacerbating irritable bowel syndrome and colitis.

Read the full article at http://www.integrated-training.co.uk/fight-stress.html

BACK TO WORK, BACK TO BACK PAIN?

Going back to work or to normal life means back to old habits. Now is a good time to change little things that could improve your quality of life for the better. 

Back problems are related to your everyday routine. Keeping you back strong is the best way to avoid back pain by regular exercise, good posture and correct lifting. 

If you have recurring bouts of back pain, there are a few things to consider – lose weight as too much upper body weight can strain the lower back; wear flat shoes with cushioned soles to help reduce the pressure on your back; avoid sudden movements which can cause muscle strain; try to reduce stress, anxiety and tension which can all cause or worsen back pain; stay active – take regular exercise such as walking and swimming – an excellent way to prevent back pain. Walking and swimming strengthen the muscles that support your back without putting extra strain on it. 

Read the full article at http://www.integrated-training.co.uk/back-pain.html

Think about what you drink

On hot summer days, many people drink more than usual. Drinking the right liquid can give you a stronger immune system, help your mood and reduce your cancer risk. Take a look at this list and you'll see that it's not all about food. What you drink can also make a big difference.

Green tea
Green tea can help reduce the risk of osteoporosis, cancer, heart disease and cavities. It contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumour growth by helping to neutralise free radicals in the body. Green tea's antioxidants may also guard against heart disease by relaxing blood vessels and inhibiting the formation of blood clots that trigger heart attacks and strokes. It also contains fluoride which strengthens teeth. The flavonoids can also build up bones, reducing the risk of osteoporosis and tooth decay.

Read the full article at http://www.integrated-training.co.uk/drink.html

YOU CAN DO IT

In life, we have many goals, some of which are easier to achieve than others. Part of the achievement is the discipline involved. Sometimes it can seem unbelievable that we have successful careers or a family, but these are often easier to achieve than the goals we set for getting our bodies in shape.

It is all about setting a goal and planning well to make it happen. The first step is to start working towards your goal. Ask yourself, "What can I do today to get one step ahead, however small, and closer to achieving my goals?" Stay focused and believe in yourself.

Set a realistic but challenging goal. Sometimes it's not just about losing weight. Remember that your ideal weight changes with age. Set yourself realistic challenges, such as running 5kms.

Read the full article at http://www.integrated-training.co.uk/goal.html