Along with Saturated and Unsaturated fats there is also Trans fatty acids, hydrogenated and partially hydrogenated fats.

The trans fatty acids form when vegetable oil hardens which can raise LDL levels or bad cholesterol levels and lower HDL levels or good cholesterol levels.  Trans fatty acids can be found in fried foods, commercial baked goods, processed foods and margarines.

Hydrogenated and partially hydrogenated fats refer to oils that have become hardened such as hard butter and margarine.  Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids which are linked to heart disease.

Eating too much saturated fat is one of the major risk factors for heart disease; it can cause cholesterol to build up in the arteries.  Too much fat can also increase the likelihood of becoming obese.

Try to acquaint yourself with labels when out food shopping, this will enable you to become more aware of what is good and what should be limited or avoided in your diet.

Until next week, I wish you good Spirtitual and Physical health

Jonelle Richardson

Health and Fitness Expert

I had the opportunity to deliver a workshop to a group of students recently, where I asked them to account for their hours during the day and also to let me know the things that they are never late for.

It is surprising that although the sole purpose and goal for being in university is to get the degree, 80% admitted to always being late for lecture and cramming for exams, whilst they were also able to admit that lateness for a cinema date with a partner was an absolute no no.

At this point I was able to enter a suggestion to the discussion, that time management specialists are made not born and that with sufficient motivation on any issue, we would all be able to transform our behaviour.

This lets us know that every action is a choice.

What you are currently doing is as a result of consciously or unconsciously deciding, that it is the most important thing to be doing right now.

Nigel Ipinson-Fleming

Be Creative

Nigel Ipinson-Fleming- The Keyboard Master

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A growing number of studies challenge the entrenched assumption that stretching helps prevent injuries. Stretching whether static or dynamic does not necessarily prevent injuries. A review published in 2007 of 10 randomized studies about stretching after or before physical activity found that “muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults.”

In another review paper “The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature,” pored over nearly 100 other published medical studies on the subject. The key conclusions: stretching does increase flexibility; the highest-quality studies indicate that this increased flexibility doesn’t prevent injuries; few athletes need extreme flexibility to perform their best (perhaps just gymnasts and figure skaters); and more injuries would be prevented by better warmups, by strength training, and by balance exercises, than by stretching.

Static stretching involves reaching forward to a point of tension and holding the stretch; it is when you stay in place, bend over to touch your toes, or try to pull your ankles towards your hips. Where as, dynamic stretching which involves movement such as high knee jogs, walking lunges help move your muscles through different ranges of motions. This form of stretching prepares the body for physical exertion and sports performance.

It is suggested that if you have been in the habit of stretching before exercise then you continue to do that; it is not necessary to stop. If you are trying to increase flexibility then it is recommended to stretch. Consult your trainer or health professional when trying to determine what stretches would be best for you and the proper technique on how to do the various types of stretches.

Until next week, I wish you good Spiritual and Physical Health
Jonelle Richardson
Health and Fitness Expert

You probably don’t remember, but as a child, you did everything for FUN! and you enjoyed yourself.

Today…….Have Fun!

Nigel Ipinson-Fleming- The Keyboard Master

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There is no doubt that protein is an essential nutrient for the overall development of your muscles, bones, and even skin. However, when it comes to boosting your personal physical performance and losing weight naturally, protein shakes are much preferable by athletes, health admirers, as well as body builders who do not receive adequate amounts of protein from their own diets.  While protein is extremely important there is such a thing as too much.   The intake of too much protein shakes can affect your kidney, liver or cause an imbalance among other vital nutrients that the body might need.

Protein shakes, powders and bars are ok for emergencies, but they are a low quality food, which is mostly processed. The best way to get protein is through foods such as seafood, white meat poultry skim or low-fat milk, yoghurt and cheese, eggs and beans. Protein sources in real food are more important, cheaper and real food may provide other benefits, vitamins and minerals.

Although it is generally undisputed that athletes and bodybuilders need an increased intake of protein, the exact amount is highly individualized and dependent on the type and duration of the exercise as well as the physiological make up of the individual. Age, gender, and body size may vary this protein intake.  Some health experts have criticized protein shakes as being unnecessary for most people that consume them, since most users already get enough protein in the normal varied diet with enough calories. An average of about 20 percent of total daily calories from protein is a good target for most active adults.  Consult with your doctor or trainer on what is right for you before consumption.

Until next week, I wish you good Spiritual and Physical Health

Jonelle Richardson

Health and Fitness Expert

Have you ever seen the joy on the face of a lottery winner?

The golden ticket for most means the so say end to all problems, or the financial ones at least.
However the reality of most lottery winners is that they largely end up in the same or a worse financial position than they were before.
The reason for this is the underpinning mindset.

We live in a culture and an age where process is devalued and the event, or the instant result is not only craved but valued higher than the day to day toil and grind of process.

Here are a few ideas thinking:
Success is not an event it’s a process
Things develop daily not in a day
External events need to be rooted in internal process
Financially it takes time (a way of thinking) to get into debt.
This means it will take time or an alternative way of thinking (a process) to get out!
The event of winning the lottery cannot alter the process of changing thinking.

Genesis 8:22 is one the earliest statements in the bible that talks about process, and lays out the fact that as long as the earth lasts planting and harvest, cold and heat, summer and winter, day and night will never stop.
Simply put, long lasting results only occur with process.
Let not a single day pass without making one definite step towards your goal.

Nigel Ipinson-Fleming