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If you don’t drink enough water during your workout, you are just setting yourself up for disaster. As you exercise, you sweat out fluids and electrolytes and not replacing these can cause you to feel tired. Your workout also won’t be as effective if you are not hydrated.

Follow those five steps to avoid the dehydration slump:

Drink plenty of H2O
It’s that simple. Take a sip every 15 minutes to stay properly hydrated.

Stock up on sports drinks
If you are participating in a particularly enduring workout, you will need to sip on a sports drink, or coconut water if you’re really healthy. Sweating causes you to lose certain minerals in your body called electrolytes and these drinks will replace them for you.

Drink BEFORE you feel thirsty
Feeling thirsty is an indication that your body is already starting to become dehydrated, so sip on fluids throughout the day.

Have a banana
Fruit is a great source of electrolytes and fluid,s which make them great for refuelling during a workout. However, the amount of water a fruit contains is not enough, so keep drinking from your water bottle.

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Going out for dinner should always be an enjoyable and fun experience; new foods, great company, nice wine. However, if you are trying to be healthy and change your eating habits it can be difficult to make the right choices.

Of course, if going out for dinner isn’t an everyday thing, by all means go for it; dessert and all! A lot of people have jobs (or social lives!) that require them to eat out quite a bit and so sometimes they need to make healthier choices.

Here we have listed some of the most popular types of restaurants and some healthy choices you can make when eating out.

Indian

  • Swap kormas for tomato-based dishes for a less calorific dish. The spicier the better in terms of metabolism – how hot can you go? Tandoori dishes are great as they are really flavoursome but don’t have a sauce and are the lightest item on the menu in an Indian restaurant.
  • Go for rice OR naan, not both. Skip the poppadoms altogether – they’re oily, not filling and definitely not healthy.

Mexican

  • Have beans in your burrito instead of meat and leave out the rice. Beans are a great source of protein, low in fat and taste amazing. Even better, a lot of Mexican places often have burrito’s in a bowl, meaning less bread, more rice and veg.
  • If you are having meat, go for chicken as it is leaner than beef or pork.

Chicken 

  • Fried chicken is becoming popular here but good for you it ain’t. Try see if the place has chicken that isn’t deep-fried; often places will have some chicken dish that is marinated and grilled instead.
  • Skip the chips and go for a side such as salad or corn on the cob instead.

Italian

  • Go for tomato-based dishes rather than cream or cheese based sauces and your tummy will thank you for it.
  • See if you can get a sprinkling of feta on your pizza  rather than lots of melted cheese, which will leave you feeling bloated and sluggish.

Like we said, these swaps are great for people watching what they are eating or have to eat out a lot; always enjoy your meal out and treat yourself, you deserve it!

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A new exciting app has just been released onto the Apple apps store that is designed to make the lives of those suffering with type 1 diabetes easier.

Those who suffer from diabetes know it can be both difficult and dangerous to calculate the portion of carbohydrates needed and how much insulin is required. Sick of guesswork and calculations, Health Apps founder and health psychologist Deborah Wilder came up with the Cook & Count Carbs App.

Wilder developed the app after learning how difficult it can be for diabetes sufferers to monitor their carb intake when her son was diagnosed with type 1 diabetes age ten years old.

The Cook & Count Carbs App allows quick access information about carbs content of nearly 2000 ingredients and can stop the nightmare of counting and calculating for type 1 diabetes sufferers.

The app can also be useful for those trying to control their weight through low-carb diets such as Atkins or athletes who need to monitor their carb intake.

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Oishii Foods have launched their new campaign for 2014, encouraging people to eat their way to ‘a new you’.

Sushi has been proven to have amazing health benefits, such as lowering cholesterol, benefiting joints, making hearts healthier and improving circulation.

Oishii Sushi use ingredients that are packed full of vitamins and minerals, meaning their food is low in fat, low in sugar and high in protein – the perfect recipe for a healthy start to the New Year.

Managing Director of Oishii Foods, Ciara Troy says: “I have had several women e-mail me to say how much weight they have lost eating our sushi whilst also buying our other products at least three times a week.”

With Ireland’s obesity levels at a staggering 24.5%, January is perfect time to make the switch and add sushi to your diet. Oishii Sushi pieces contain less than 200kcal per 100g and are packed full of the minerals and nutrients your body will be craving after the festive season.

For the budding cooks among you, Oishii also run sushi demonstrations by skilled chefs, which include hands-on sushi-making sessions.

The Oishii Noodles range is available in Dunnes Stores, Superquinn and Super Valu.

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