Magnesium Explained

WHAT IS MAGNESIUM?

Magnesium is one of the seven macrominerals that your body needs to survive.  It has many roles in the body which include supporting healthy bone growth and helping your muscle tissues and nerves to function properly.  In this post I am going to take an in depth look at magnesium and the importance of it to your health.

WHEN WAS MAGNESIUM DISCOVERED?

The history of magnesium dates back to 1618 when the town of Epsom in England was suffering from a severe drought.  A local farmers named Henry Wicker noticed that his cows refused to drink from one of the town’s wells, despite being very thirsty.  He tasted the water and noticed that it was very bitter.  However, he also noticed that the water was effective at healing cuts and scratches.  The salts in this water became known as ‘Epsom Salts’ and quickly gathered fame for their ability to soothe the body.

As ‘Epsom Salts’ became increasingly famous chemists and scientists started to study them in more detail.  In 1755 Joseph Black discovered that ‘Epsom Salts’ were actually the chemical compound magnesium sulphate and in doing so was the first person to recognise magnesium as an element.  Despite being the first person to recognise magnesium, Joseph Black never managed to isolate it.  In 1808 Sir Humphry Davy made the breakthrough and isolated magnesium by passing an electric current through melted magnesium oxide.  This caused the compound to break into its two part; magnesium and oxygen.

HOW DOES YOUR BODY USE MAGNESIUM?

Magnesium represents approximately 0.05% of an average adult’s bodyweight.  Around 60% of this magnesium is found in the bones and teeth, with the remaining 40% found in the muscles and soft tissues.  A very small amount of is also found in the blood.  Magnesium is required for over 300 biochemical reactions in the body and also supports the cells in other ways.  Some of its main functions include:
- Assisting in the metabolism of the macronutrients and some of the micronutrients including calcium, phosphorous, potassium, sodium and vitamin C.
- Helping the muscles and nerves relax.
- Promoting proper blood circulation.
- Protecting your body from health conditions including diabetes and heart disease.
- Supporting healthy bone growth.

HOW MUCH MAGNESIUM DO YOU NEED?

Our requirement for magnesium generally increases with age, although it does reduce slightly following our teenage years.  This article from WHFoods suggests the following recommended daily allowances (RDAs):

Children:
- Children aged 0-6 months:- 30mg.
- Children aged 7-12 months:- 75mg.
- Children aged 1-3 years:- 80mg.
- Children aged 4-8 years:- 130mg.
- Children aged 9-13 years:- 240mg.

Men:
- Men aged 14-18 years:- 410mg.
- Men aged 19-30 years:- 400mg.
- Men aged 31 years and over:- 420mg.

Women:
- Women aged 14-18 years:- 360mg.
- Women aged 19-30 years:- 310mg.
- Women aged 31 years and over:- 320mg.

Pregnant Women:
- Pregnant women aged 18 years or younger:- 400mg.
- Pregnant women aged 19-30 years:- 350mg.
- Pregnant women aged 31 years and over:- 360mg.

Lactating Women:
- Lactating women aged 18 years or younger:- 360mg.
- Lactating women aged 19-30 years:- 310mg.
- Pregnant women aged 31 years and over:- 320mg.

WHICH FOODS CONTAIN MAGNESIUM?

Green leafy vegetables are one of the best magnesium sources.  Legumes, nuts, and seeds are also rich in magnesium.  The list below highlights some of the best natural sources of this micronutrient:
- Almonds:- 279mg per 100g.
- Black Beans:- 70mg per 100g.
- Brazil Nuts:- 229mg per 100g.
- Pumpkin Seeds:- 539mg per 100g.
- Spinach:- 87mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH MAGNESIUM?

It is very difficult to overdose on magnesium from diet alone.  However, if excessive levels of magnesium supplements are taken (1000mg per day and over) they can cause the following negative symptoms:
- Diarrhea.
- Fatigue.
- Muscle Weakness.
- Stomach Cramps.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH MAGNESIUM?

Failing to consume adequate dietary levels of magnesium is the most common cause of deficiency.  However, there are other factors that can deplete the magnesium levels in your body.  Problems with your digestive tract can prevent you from properly absorbing the magnesium you consume.  Alcohol abuse, diabetes and kidney problems can also lead to excessive loss of magnesium in the urine.  On top of this chronic diarrhea or vomiting can remove magnesium from your body.

Since magnesium is used in many different areas of the body, the symptoms of deficiency can vary quite significantly.  Some of the main symptoms include:
- Low levels of calcium and potassium in the blood.
- Muscle Cramps.
- Nausea
- Numbness.
- Poor Appetite.
- Rapid Heartbeat.
- Tingling.
- Vomiting.
- Weakness.

MAGNESIUM SUMMARY

Magnesium is a highly important macromineral that is used in many different areas of the body.  I hope this article has given you a better understanding of this nutrient.  If you are not currently getting enough magnesium in your diet make sure that you start eating some of the foods listed on a regular basis.  Not only will it promote optimal health but it may also protect you from a number of diseases.

Now I want to hear from you.  Do you get enough magnesium?  Have you ever experienced any of the deficiency symptoms?  Let me know by leaving a comment.

Sources:
Function of Magnesium (Hubpages)
Magnesium (Chemistry Explained)
Magnesium (Internet Health Library)
Magnesium (Office of Dietary Supplements)
Magnesium (Vaughn’s Summaries)
Magnesium (WHFoods)

Chloride Explained

WHAT IS CHLORIDE?

Chloride (formed when the element chlorine picks up an electron from a negatively charged ion) is a macromineral that your body uses to maintain a proper fluid balance and is also essential for metabolism.  It was first discovered by Carl Wilhelm Scheele in 1774 and named chlorine in 1807.  Chloride represents approximately 0.15% of your total bodyweight and can be found in the fluid that surrounds your cells.

WHEN WAS CHLORIDE DISCOVERED?

Carl Whilhelm Scheele initially discovered chlorine in 1774 and named it dephlogisticated marine acid.  However, in the years following the discovery some chemists argued that dephlogisticated marine acid was actually a compound of a new element and oxygen.  In 1807 Sir Humphry Davy proved that the substance was a pure element and named it chlorine.

HOW DOES YOUR BODY USE CHLORIDE?

Around 0.15% of an average adult’s bodyweight is chloride.  It is stored within the fluid outside the body’s cells.  Chloride performs many key functions in the body which include:
- Assisting in the absorption of potassium.
- Assisting in the production of glandular hormones.
- Cleansing toxins.
- Digestion and metabolism (chloride joins with hydrogen to form hydrogen chloride which is a major part of stomach bile).
- Maintaining a proper balance of fluids inside and outside the cells.
- Maintaining proper blood volume.
- Maintaining proper blood pressure.
- Preventing the build up of excess fat.
- Regulating the acid base balance.
- Removing waste carbon dioxide from the body (chloride enables your blood to tra waste carbon dioxide from the tissues to the lungs where it is then exhaled).

HOW MUCH CHLORIDE DO YOU NEED?

Generally, adults require more chloride than children.  According to this article from Nutritional Wellness the following recommended daily allowances (RDAs) for chloride should be followed:
- Children aged 0-6 years old:- Between 180mg and 300mg.
- Children aged 7-10 years old:- 300mg.
- Adults:- 750mg.

WHICH FOODS CONTAIN CHLORIDE?

- Chloride can be found in numerous foods.  The list below contains some of the best natural sources:
- Butter:- 1300mg per 100g.
- Cheddar Cheese:- 1060mg per 100g.
- Olives:- 300mg per 100g.
- Prawns:- 2550mg per 100g.
- Table Salt:- 59900mg per 100g.
- Wholemeal Bread:- 860mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH CHLORIDE?

Currently there is no recommended upper limit on chloride consumption.  However, consuming excessive levels has been linked with the following negative symptoms:
- Breathing difficulties.
- Fluid retention.
- High blood pressure.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH CHLORIDE?

Chloride deficiency can be caused by a number of factors.  These include failing to get enough chloride in your diet, long term use of certain diuretics, diarrhea, vomitting, sweating and surgery.  The symptoms of not getting the RDA of chloride include:
- Muscle spasms.
- Weakness.

CHLORIDE SUMMARY

Despite being a macromineral, chloride is one of the less well known.  I hope this article has given you a greater insight into chloride and its role in the body.

Now I want to hear from you.  Were you aware of the role chloride plays in your body?  Are there any functions I have missed?  Post a comment and let me know.

Sources:
Chloride (Enjoy Life)
Chloride (Nutritional Wellness)
Chloride Facts and Uses (Online Vitamins Guide)
Chlorine Food Data Chart (Healthy Eating Club)
Chloride Imbalances (A to Z Diseases)
Chloride in Diet (How Stuff Works)
Chloride Information (The Vitamins and Nutrition Center)
Chlorine (Chemistry Explained)
Salt and Chloride Information (Internet FAQ Archive)

Calcium Explained

Over the last few months I have been discussing the various nutrients that are essential for good health.  So far I have covered the macronutrients (carbohydrates, fats and protein) and the thirteen vitamins in detail.  In my next series of posts I am going to be focussing on the micronutrients.  Today I am beginning this series and looking at calcium.

WHAT IS CALCIUM?

Calcium is one of the seven macrominerals needed by your body.  It was discovered in its isolated form in 1808 by Sir Humphry Davy.  The main function of calcium is to support strong bones and teeth.

WHEN WAS CALCIUM DISCOVERED?

As I mentioned above, Sir Humphry Davy was the first person to make the breakthrough and isolate calcium in 1808.  However, awareness of calcium dates back to the first century when the Ancient Romans used it in the form of calcium oxide.

HOW DOES YOUR BODY USE CALCIUM?

Calcium represents around 1.5% of total bodyweight in an average adult.  Approximately 99% of calcium in the body is stored in the teeth and bones with the remainder being stored in the blood and cellular fluids.  As I discussed at the beginning of this article, the main function of calcium is to help build and maintain strong bones and teeth.  However, it is also responsible for:
- Controlling blood pressure, muscle contractions and nerve transmissions.
- Helping your blood to clot.
- Regulating muscle contractions (including your heartbeats).
- Supporting proper muscle and nerve function.

HOW MUCH CALCIUM DO YOU NEED?

Your ability to absorb calcium declines as you age so you need to counter this by eating more calcium as you get older.  According to WHFoods the following daily intakes are optimal:
- 0-6 months:- 210mg.
- 6-12 months:- 270mg.
- 1-3 years:- 500mg.
- 4-8 years:- 800mg.
- 9-13 years:- 1300mg.
- 14-18 years:- 1300mg.
- 19-30 years:- 1000mg.
- 31-50 years:- 1000mg.
- 51+ years:- 1200mg.
- Postmenopausal women not taking hormone replacement therapy:- 1500mg.
- Pregnant and lactating women (younger than 18 years):- 1300mg.
- Pregnant and lactating women (older than 18 years):- 1000mg.

WHICH FOODS CONTAIN CALCIUM?

Dairy products are the most well known food source of calcium.  However, other foods including spinach, oranges and almonds are very good sources.  The list below contains some of the richest, natural food sources of calcium:
- Almonds:- 266mg per 100g serving.
- Cheese:- 721mg per 100g serving.
- Milk:- 114mg per 100ml serving.
- Oranges:- 70mg per 100g serving.
- Spinach:- 136mg per 100g serving.
- Yoghurt:- 200 mg per 100g serving.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH CALCIUM?

Consuming extremely high levels of calcium each day (3000mg or more) can lead to a number of health problems.  These include:
- Dehydration.
- Diarrhoea.
- Lethargy.
- Nausea.
- Stomach pain.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH CALCIUM?

Not getting enough calcium can be just as serious as consuming excessive amounts.  Not only can it cause your bones to become weak (making them more susceptible to breaks and fractures) but it can also have a negative effect on your blood and muscles.  Some of the main symptoms of calcium deficiency are:
- High blood pressure.
- Muscle cramps.
- Osteoporosis (reduced bone mineral density).
- Rickets (softening of the bones in young children).

CALCIUM SUMMARY

I hope this article has helped you learn a little more about calcium.  As you can see dairy is not the only source of this important mineral and it does much more than just support strong bones and teeth.

Now I want to hear your thoughts.  Do you get enough calcium in your diet?  If not have you experienced any of the deficiency symptoms discussed in this article?  Let me know by posting a comment.

Sources:
Calcium (Food Standards Agency)
Calcium (Internet Health Library)
Calcium (WHFoods)
Calcium (Wikipedia)

The Free Fitness Tips Newsletter – February 2010

Hello Everyone. The Free Fitness Tips Newsletter – February 2010 is now online.

You can view the HTML version by Clicking Here.

You can view the PDF version by Clicking Here.

If you have any feedback regarding this month’s newsletter please post a comment for me. Enjoy

How Much of Each Macronutrient Should You Consume?

In my recent post on the macronutrients one of my readers asked the question “how much is too much?” when it comes to these nutrients.  Today I am going to answer that very question and discuss how much of each macronutrient you should consume.

HOW MUCH CARBOHYDRATES, FAT AND PROTEIN SHOULD YOU CONSUME?

After doing some research I quickly found that there is no concrete answer when it comes to macronutrient consumption.  Some sources suggest going for a high carbohydrate approach.  Others suggest getting the majority of your calories from protein.  Contrastingly, some people believe a high fat diets is the way forward.  Others propose that you should get an equal amount of calories from all three macronutrients.

So which suggestion is correct?  Potentially all of them.  Your body needs good levels of all three macronutrients to function properly.  However, the exact proportions will vary depending on your fitness goals and activity levels.  The list below contains a summary of the different macronutrient calorie proportions you can go for depending on your fitness goals:

1) EQUAL CALORIES FROM ALL MACRONUTRIENTS (33.3% Carbohydrates, 33.3% Fats and 33.3% Proteins):- If your lifestyle involves regular physical activity but nothing too extreme then this is probably the best choice for you.  The carbohydrates will provide you with the energy and vitamins you need, the fats will help keep your body running smoothly and the protein will ensure that your body can maintain and repair existing cells whilst also producing new ones where needed.

2) HIGH CARBOHYDRATE (60%-70% Carbohydrates, 15%-20% Fats and 15-20% Proteins):- If you do a lot of cardiovascular exercise such as cycling or jogging then you may want to increase the proportion of carbohydrate calories you consume.  Carbohydrates are your body’s preferred energy source and will give you the energy you need to perform high levels of physical activity.

3) HIGH PROTEIN (15%-20% Carbohydrates, 60%-70% Protein and 15%-20% Fats):- If you are looking to gain muscle mass and are lifting weights on a regular basis you might want to up your protein intake.  Protein is responsible for building, maintaining and repairing all your body’s cells including the muscles.  When you lift weights you effectively tear your muscles in a controlled way.  The amino acids in protein are then used to repair the muscles making them grow back stronger and larger than before.

4) HIGH FAT (15%-20% Carbohydrates, 15%-20% Protein and 60%-70% Fats):- If you want to  reduce your body fat levels then surprisingly eating a high proportion of fat calories can help.  Eating a diet high in fat forces your body to use fat stores (instead of glucose) for energy.  Using body fat for energy is less efficient than using readily available blood glucose which means the entire process burns more calories.

HOW MUCH IS TOO MUCH?

You might now be thinking that can consume any amount of each macronutrient depending on your fitness goals.  Unfortunately, this is not correct.  Whilst it is OK to consume a higher proportion of one macronutrient, your overall diet still needs to contain all three.  Otherwise you will be missing out on key health benefits and putting your body at risk.

On top of this, whilst it is OK to go high fat or high protein this does not mean you can eat unlimited amounts of these macronutrients.  Your total consumptions needs to be within the limits of your metabolism.  In simple terms your metabolism is comprised of three parts:
- 1) Basal Metabolic Rate (BMR):- The amount of calories your body uses to function properly and keep you alive.
- 2) Physical Activity:- The amount of calories your body uses to perform any physical activity.
- 3) Thermic Effect of Food:- The amount of calories your body uses to digest food.

Whilst you can boost your metabolism through good diet and exercise choices, the impact of this boost is limited.  Overall, you need to work out the number of calories your body burns each day (a BMR calculator is a good starting point) and then base your macronutrient intake on this.  So if you determine that your overall metabolism is 2000 calories per day then the following rules will apply to each of the macronutrient intakes:
- 1) Equal calories from all Macronutrients:- 666 calories (167g) from carbohydrates, 666 calories (167g) from protein and 666 calories (74g) from fat.
- 2) High Carbohydrate:- 1200-1400 calories (300g-350g) from carbohydrates, 300-400 calories (75g-100g) from protein and 300-400 calories (33g-44g) from fats.
- 3) High Protein:- 300-400 calories (75g-100g) from carbohydrates, 1200-1400 calories (300g-350g) from protein and 300-400 calories (33g-44g) from fats.
- 4) High Fat:- 300-400 calories (75g-100g) from carbohydrates, 300-400 calories (75g-100g) from protein and 1200-1400 calories (133g-156g) from fats.

WHAT ABOUT FIBRE?

When it comes to fibre the consumption rules change.  Your body’s fibre requirements are generally flat and not affected by changes to your activity levels or lifestyle.  Fibre also contains zero calories which means consumption of this macronutrient is not constrained by your metabolism.  However, despite these differences you can still consume too much fibre.  There are various suggestions on how much fibre is too much but my recommendation would be too make sure that you keep your consumption under 50g per day.

SUMMARY

As you can see the answer to the question “how much of each macronutrient should you consume?” is not a straightforward one.  However, if you follow the advice given in this article you can ensure that you are not getting too much.  So in summary when it comes to the macronutrients you need to:
- Consider your macronutrient proportions (equal amounts, high carbohydrate, high protein, high fat).
- Make sure your diet contains all three macronutrients.
- Make sure your total macronutrient calories are within the limits of your metabolism.
- Make sure your fibre intake is below 50g per day.

One of the best ways to achieve this is to choose natural carbohydrates, natural proteins and natural dietary fats over processed foods.  Not only do natural foods generally contain a mixture of all three macronutrients but they are also one of the best sources of important vitamins and minerals.

Now I want to hear your thoughts.  Are there any better ways to determine if you are getting too much of any of the macronutrients?  Do you agree with my recommendations?  Leave a comment and let me know.

Sources:
Win Your Nutrition Battle By Using Macronutrient Formulas (FatBoy2FitBoy.com)
High Fat (Anabolic Diet) (Impulse Adventure)

*****

Now that you have learnt all about the macronutrients it’s time to start using that information and including them in your meals.  Done For You Fat Loss Meal Plans makes this task a lot easier by telling you what to eat, how much to eat and how to cook it.

The Real Deal on Losing the Paunch in Your Stomach: Four Myths about Getting Six Pack Abs

Hello everyone.  Today’s article is a guest post from Nick Clipton who manages and writes for the weight gain blog: http://www.buildingbodymuscles.com/.  Nick’s blog contains lots of fantastic muscle building information and also reviews many of the top body building programs so feel free to check it out after you have finished reading.

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When you conduct a survey out in the street about which part of their body it is that people most dislike, their bulging stomach is probably one of the top answers that will emerge..  There are a two reasons behind this. First, even if you do have a regular workout routine, targeting the abdominal area is still a pretty difficult exercise task.  Second, as people age, losing the fat especially on this part of the body becomes doubly difficult.

When you add to this the fact that a lot of people seem to be leading a sedentary lifestyle, it is no wonder why beer bellies and paunches in the stomach have become a common problem.

The Top 4 Myths about Getting Six Pack Abs that You Need to Know about

Naturally, the solution to get rid of the belly fat and reveal the six pack abs that you’ve always wanted to have is using a combination of exercise and diet.  Although there are a lot of sources that you can use online which are supposed to teach you ways on how to finally get those six pack abs, there are still a lot of myths about it which persist.

To separate fact from fiction, here are the top four myths about getting six pack abs that you need to know about, and the real truth behind them:

1. Doing endless repetitions of crunches is the only solution for getting six pack abs.
Yes, it is true that crunch is an exercises which help define your abdominal muscles.  But this does not mean that when you do endless repetitions of crunches, this is the only way for you to develop ripped six pack abs. As Mike Geary says, there are some really good options for metabolism-boosting high intensity workout e.g. Renegade Dumbbell Rows, Front Squats with Barbell. These workout work on your entire body while working on your abs too. Similarly, Vince Delmonte recommends Hanging Leg Raises, Wood Choppers, Weighted Cable Crunches for advanced trainers.

The only way for you to achieve this goal is to lose the underlying fat in your belly first. This can be done by having a nutritious and healthy diet. Next, you need to undergo a series of full-body exercises and abdominal-muscles targeting exercises to reveal the six pack abs once all the fat in your stomach area has been eliminated.  So developing six pack abs involves more than doing endless crunches, it is actually a combination of proper diet and exercise.

2. You can’t get six pack abs because of your genes.
Genes have absolutely nothing to do with developing six pack abs – anybody can do it. Sure, there are some individuals who may have a harder time at developing six pack abs because of their muscle and bone density or the naturally way that their body is built – but there is always a way for you to get six pack abs if you are willing to work hard for it.

3. You cannot get six pack abs without the help of a specific abs exercise equipment.
This six pack abs myth is not true at all. There are a lot of abs exercises which you can do right in the comfort of your own home – where all you need is a set of dumbbells and an exercise ball. Purchasing expensive abs exercise equipment is more of a marketing ploy, and a luxury rather than a necessity.

4. You need to work on your abs every day in order to see results.
This is yet another myth about getting six pack abs.  Just like any other muscle group, you need to give your abdominal muscles plenty of time to rest in order for them to grow and develop. Work out about two to three times a week to get the best results.

Now that you have an idea about the top four myths, you can modify your existing diet and exercise program so that you can have those ripped abdominal muscles in no time at all!

The 3 Macronutrients Explained: Carbohydrates, Fats & Protein

Over the last few months I have been covering the macronutrients in great detail.  I have discussed what each of them do, the health benefits they provide, the possible drawbacks of consuming too much and some of the top food sources for each.  Today I am going to bring all this information together and tell you everything you need to know about macronturients.

WHAT ARE THE MACRONUTRIENTS?
The macronutrients are the three main nutrients your body needs need to survive.  Your body needs each macronutrient in relatively large quantities to function properly.  So what are the three macronutrients?:
– Carbohydrates (including the indigestible carbohydrate – fibre).
- Dietary Fat.
- Protein.

CARBOHYDRATES

What Are Carbohydrates?

Carbohydrates are your body’s preferred energy source.  They are made from a combination of carbon, hydrogen and oxygen.  If they are not needed immediately carbohydrates can be stored by your body in the form of glycogen or body fat.

Simple Carbohydrates vs Complex Carbohydrates

Carbohydrates can be either simple or complex depending on the number of sugars they contain.  Simple carbohydrates contain one (monosaccharides) or two (disaccharides) sugars.  Complex carbohydrates contain three or more sugars.  Those that contain between three and ten sugars are referred to as oligosaccharides whilst those that contain more are referred to as polysaccharides.

Which Carbohydrates Are Best?

When choosing carbohydrates there are a number of tips that I normally follow to ensure that I am getting those of the highest quality:
- Choose Natural Carbohydrates.
- Go for High Fibre Carbohydrates.
- Go for Vitamin Rich Carbohydrates.
- Use the Glycemic Index (GI).
- Watch the Total Calories.

Which Foods Are Good Carbohydrate Sources?

There are many foods that match all the criteria discussed above.  Below are seven of my favourites:
– Apples.
- Bananas.
- Bell Peppers.
- Mushrooms.
- Onions.
- Oranges.
- Spinach.

Do Carbohydrates Have Any Additional Benefits?

Carbohydrates are not just a fantastic energy source for your body. They also supply your body with the following key nutrients (provided you choose the right ones):
- Fibre (which aids proper digestion and supports a healthy bowel).
- Phytonutrients (which protect your body from bacteria and free radicals).
- Vitamins (which support your body with many vital functions).

Do Carbohydrates Have Any Negative Side Effects?

Whilst carbohydrates are your body’s preferred energy source there are a number of negative side effects associated with consuming too much.  These include:
- Fluctuating Energy Levels.
- Permanent Organ Damage.
- Poor Appetite Control.
- Type 2 Diabetes.
- Weight Gain.

FIBRE

What Is Fibre?

Fibre (also known as cellulose) is an indigestible complex carbohydrate that comes from plant cell walls.  It cannot be sourced from animal products.  Fibre is a unique type of carbohydrate because it contains zero calories, zero vitamins and cannot be digested.  Therefore, it does not provide your body with any energy or nutrients.  Despite this fibre is still required in relatively large quantities for good health.

Insoluble Fibre vs Soluble Fibre

There are two types of fibre; insoluble and soluble.  Insoluble fibre absorbs water in your intestine to form a bulky mass which then helps clear waste materials from your digestive tract.  Soluble fibre dissolves in the water in your intestine to form a thick gel which then holds food in your digestive tract for longer.

Which Foods Are Good Fibre Sources?

Grains and wholemeal products are the richest sources of insoluble fibre.  The list below contains some of the best insoluble fibre foods:
- Bran Flakes (10g of fibre per 100g).
- Brown Rice (1.8g of fibre per 100g).
- Wholemeal Bread (6.3g of fibre per 100g).
- Wholemeal Spaghetti (8.4g of fibre per 100g).

Fruits and vegetables are the richest sources of soluble fibre.  The list below contains some of the best soluble fibre foods:
– Apples (1.8g of fibre per 100g).
- Bananas (1.1g of fibre per 100g).
- Oranges (1.7g of fibre per 100g).
- Mushrooms (1.5g of fibre per 100g).
- Onions (1.4g of fibre per 100g).
- Peas (3.4g of fibre per 100g).

What Are The Benefits Of Fibre?

The main benefit of insoluble fibre is that it promotes more regular bowel movements.  This leads to:
- Reduced Bowel Disease.
- Reduced Constipation.

The main benefit of soluble fibre is that it keeps food in your digestive tract for longer but it is also linked with preventing certain diseases.  The full benefits include:
- Better Absorption of Vitamins and Minerals.
- Better Blood Glucose Control.
- Reduced Cancer Risk.
- Reduced Heart Disease Risk.

Does Fibre Have Any Negative Side Effects?

Unfortunately, you can get too much of a good thing.  Consuming excessive levels of fibre can lead to the following negative symptoms:
- Constipation.
- Diarrhea.
- Reduced Absorption of Minerals.
- Removal of Good Cholesterol.
- Wind.

DIETARY FAT

What Is Dietary Fat?

Dietary fat does not have one main function but is still needed by your body in relatively large quantities.  It is constructed from a combination of carbon and hydrogen atoms.  Some of its functions include protecting you from disease, supporting your immune system and supporting your vital organs.

How Many Dietary Fats Are There?

There are four main types of dietary fat which all have different types of chemical bond:
1) Saturated Fats:- Fats where all the carbon atoms are bonded to hydrogen atoms.
2) Monounsaturated Fats:- Fats where the carbon atoms are bonded to hydrogen atoms at all but one point.
3) Polyunsaturated Fats:- Fats where the carbon atoms are not bonded to hydrogen atoms at two or more point.
4) Trans Fats:- Unsaturated fats that have a carbon atom added to them.  This can happen naturally but usually happens through an artificial, man made process called hydrogenation.

Which Dietary Fats Are Best?

Saturated fats, monounsaturated fats and polyunsaturated fats all have proven health benefits so  should be included as part of your diet.  However, trans fats (with the exception of naturally occurring ones) have no reported health benefits and can actually be damaging to your health.  Therefore, trans fats should be avoided where possible.

Which Foods Are Good Dietary Fat Sources?

When it comes to dietary fats natural, unprocessed sources are the best foods.  Below are six of my top dietary fat food choices:
– Almonds.
- Avocado.
- Beef.
- Coconut.
- Eggs.
- Salmon.

What Are The Benefits Of Dietary Fat?

As I mentioned above dietary fat is not responsible for just one thing in your body.  It actually does all the below:
– Keeps your Skin Healthy.
- Helps you absorb Omega 3 Essential Fatty Acids (EFAs).
- Helps you Burn Body Fat.
- Improves Blood Cholesterol Levels.
- Improves Blood Glucose Control.
- Provides you with Fat Soluble Vitamins.
- Reduces your Cancer Risk.
- Reduces Inflammation.
- Reduces your Heart Disease Risk.
- Reduces Pre-Menstrual Symptoms (PMS).
- Supports a Healthy Brain.
- Supports a Healthy Heart.
- Supports a Healthy Liver.
- Supports Healthy Lungs.
- Supports Healthy Vision.
- Supports an Optimal Nervous System.
- Supports Strong Bones.
- Supports Strong Cell Walls.
- Supports a Strong Immune System.
- Strong Bones.

Do Dietary Fats Have Any Negative Side Effects?

Whilst dietary fats offer countless health benefits you still need to moderate your consumption.  Otherwise you may be subject to the following negative side effects:
- Depression.
- Heart Disease.
- Inability to use Omega 3 EFAs properly.
- Increased Blood Glucose Levels.
- Increased Cancer Risk.
- Increased Low Density Lipoprotein (LDL) Cholesterol Levels.
- Inflammation.
- Thinning Blood.
- Weight Gain.

PROTEIN

What Is Protein?

Protein is the macronutrient responsible for building, maintaining and repairing your body’s cells.  It is constructed from long chains of amino acids (chemical compounds that contain carbon, hydrogen, nitrogen and oxygen).  Since a protein can be formed from any number and combination of amino acids there are potentially unlimited types of protein.

Essential Amino Acids vs Non-Essential Amino Acids

There are 22 amino acids in total and these fall into two groups; essential and non-essential.  The eight essential amino acids cannot be produced by your body and must be sourced from food.  The remaining 14 non-essential amino acids can be produced by your body.

Complete Proteins vs Incomplete Proteins

Complete proteins are those which contain the full eight essential amino acids.  All animal proteins (except gelatin) and certain vegetable proteins (including those found in almonds, bananas and brazil nuts) are complete proteins.  Incomplete proteins do not contain the full eight essential amino acids but can be combined to create a complete protein.  Most vegetable proteins are incomplete proteins.

Which Foods Are Good Protein Sources?

There are countless high quality protein sources available but below are some of my favourites:
- Almonds.
- Beef.
- Chicken.
- Eggs.
- Salmon.
- Tuna.

Does Protein Have Any Additional Benefits?

Protein does more than just acting as a building block for your body’s cells.  It also:
- Assists in the production of Antibodies, Enzymes and Hormones.
- Helps Your Blood Clot.
- Regulates Important Bodily Processes.
- Supports Healthy Weight Loss (by boosting your metabolism and suppressing your appetite).

Does Protein Have Any Negative Side Effects?

Without consuming protein your body would not be able to grow.  However, eating too much is not healthy and can cause:
– Dehydration.
- Diabetic Ketoacidosis.
- Kidney Stones.
- Osteoporosis.
- Increased Fat Storage.

MACRONUTRIENTS SUMMARY

I hope this article has given you a greater understanding of the three main nutrients in our foods.  Each macronutrient can support your body and offer numerous health benefits provided that you choose natural sources and don’t overindulge.  Carbohydrates give you energy when you need it, protein promotes healthy cellular growth and dietary fat supports your body in all the other areas.

There’s quite a lot of information to take in at one go so if you just want to learn about one specific area (such as carbohydrate sources or protein benefits) click on the links scattered through the article.  I have written separate articles on all the areas referenced in this blog post and these can be accessed via the links.

This is probably the largest article I have written for the Free Fitness Tips blog so I would really appreciate some feedback.  Do you like longer articles or do you prefer the shorter ones?  Does this article cover everything you wanted to know about macronutrients?  Is there anything you would add?  Please comment and let me know.

6 Excellent Sources of Dietary Fat

In my last few blog posts I have discussed the different types of dietary fats in detail.  I have covered the many health benefits dietary fats can offer and the potential negative side effects of consuming too much.  Today I want to wrap up this article series by listing six excellent sources of dietary fat.

1) ALMONDS:- Almonds are a fantastic source of monounsaturated fat with a 100g serving coming in at 612 calories and offering 33.7g of monounsaturated fat.  They are also rich in protein (which helps produce, maintain and repair your body’s cells), vitamin B2 (which helps your body break down the macronutrients for energy) and vitamin E (a powerful antioxidant which protects your body’s cells from oxygen related damage).  On top of this, almonds also contain high levels of the trace minerals copper (which helps your body use iron), manganese (which helps your body absorb certain nutrients and supports strong, healthy bones), magnesium (which promotes proper circulation) and potassium (which supports proper nerve and muscle function).

Almonds are a perfect, healthy snack food and a great alternative to crisps.  If you are a big fan you can eat them on their own or if you prefer a little more variety you can eat them as part of a fruit and nut mix.  Just be careful not to go overboard as they are very high in calories.

2) AVOCADO:- Avocados are an excellent all round fat source.  A 100g portion provides you with 15.3g of fat of which 2.9g is saturated fat, 10.1g is monounsaturated fat and 2.4g is polyunsaturated fat.  Avocados also contain high levels of multiple vitamins including vitamin B6 (which helps your body break down protein), vitamin B9 (which is required for the production of deoxyribonucleic acid (DNA)), vitamin C (which assists in the production of collagen and helps your wounds heal properly) and vitamin K (which is an essential ingredient in the blood clotting process).

The most popular way to eat avocados is in the form of the healthy dip guacamole.  However, they are equally tasty when eaten on their own and are a great alternative to your regular fruit and vegetable choices.  When eating avocado be sure to keep an eye on the portion size as they are a very calorie rich fruit.  A 100g serving of avocado comes in at 190 calories which is four times the calories in 100g of apple (47 calories) and double the calories in 100g of banana (95 calories).

3) BEEF:- Beef and the other red meats often receive a lot of negative press due to their high saturated fat content and are often linked with cancer and heart disease.  However, it is actually a nutrient packed powerhouse provided you don’t overindulge.  A 100g serving of lean beef tenderloin contains 4.5g of saturated fat and a further 4.5g of monounsaturated fat.  It is also a very good source of protein with each serving giving you 28.2g.  Furthermore, beef is rich in B vitamins and a top source for vitamin B2, vitamin B3 (which helps your body’s cells convert blood glucose into energy), vitamin B6 and vitamin B12 (which works in combination with vitamin B9 to produce DNA and ribonucleic acid (RNA)).  The benefits don’t stop there either with beef containing good levels of selenium (an antioxidant that protects your body’s cells from damaging free radicals) and zinc (which protects your blood vessels and strengthens your immune system).

Compared with the dietary fat sources listed so far, beef is very versatile.  It can be eaten with a few vegetables, put on a sandwich or combined with other ingredients to make a casserole, curry or stew.  With so many options available you should have no problems making beef a part of your regular diet.

4) COCONUT:- Coconut is a super source of saturated fat with each 100g serving providing you with 30g of saturated fat.  It is also a fantastic source of lauric acid (a fatty acid which helps boost your immune system) and manganese.  Whilst coconuts are quite difficult to eat they are certainly worth a look if you fancy something a bit more exotic than your usual fruit choices.

5) EGGS:- Eggs are another food that often get bad press.  However, the truth is that as long as you balance them with other foods, eggs are an excellent source of dietary fats, other nutrients, vitamins and minerals.  A medium 44g egg gives you 1.7g of saturated fat and 2.1g of monounsaturated fat plus a hearty 5.5g of protein.  As well as providing your body with two essential macronutrients, eggs are also a rich source of vitamin B2, vitamin B5 (which helps your body convert carbohydrates, dietary fat and protein into energy), vitamin B12 and vitamin D (which assists your body in absorbing calcium and phosphorous, both of which support strong bones and teeth).  On top of this eggs contain high levels of iodine (which helps your thyroid gland function properly) and tryptophan (an amino acid that can boost your mood and help you sleep).

Eggs can very easily be added to your diet.  You can cook them in a variety of ways such as boiled, poached and scrambled.  Alternatively, they can be mixed with a combination of cheese, meat, milk and vegetables to create an omelette or used to as part of a tasty sauce.

6) SALMON:- Salmon is a fantastic fatty fish source.  A 100g serving supplies you with 3.8g of saturated fat, 6.3g of monounsaturated fat and 3.08g of polyunsaturated fat.  Furthermore, it is one of the best sources of omega 3 fatty acids available.  Salmon is also great for protein, vitamins and other nutrients.  Each 100g serving gives you 20g of protein and contains high levels of vitamin B3, vitamin B12 and vitamin D.  Finally, salmon is a rich source of the nutrients magnesium, phosphorous, selenium and tryptophan.

When it comes to eating salmon you have plenty of options.  If you want to eat it raw you can get smoked salmon.  Alternatively, if you fancy a cooked meal then you can fry, grill or steam a salmon fillet and serve it up with some vegetables.

Contrary to popular belief dietary fat is essential for good health.  If you want to enjoy the benefits try and add one or more of the above foods to your diet.  Not only are they a fantastic source of the different dietary fats but they are also rich in the other macronutrients, various vitamins and multiple nutrients.

Now I want to hear your opinion.  Are there any dietary fat sources I have missed from my list?  Do you eat enough dietary fat on a regular basis?  Post a comment and let me know.

Sources:
Nut Nutrition
Nutrition Data
WH Foods

The Disadvantages of Consuming Too Much Dietary Fat

My previous articles on dietary fat have discussed the various types and came to the conclusion that numerous health benefits can be enjoyed if you make saturated fat, monounsaturated fat and polyunsaturated fat part of your diet.  However, like so many other foods with potential health benefits, consuming too much can be bad for you.  In this article I am going to be discussing the disadvantages of overindulging on dietary fats.

1) WEIGHT GAIN:- One of the main differences between dietary fat and the other two macronutrients (carbohydrates and protein) is the number of calories.  Dietary fat contains nine calories per gram whilst carbohydrates and protein contain just four calories per gram.  Therefore, overindulging on dietary fat can lead to rapid weight gain and ultimately obesity.  Weight gain has a number of associated, negative side effects which include circulation problems, diabetes and joint problems.

2) INCREASED LOW DENSITY LIPOPROTEIN (LDL) CHOLESTEROL LEVELS:- Saturated fat increases levels of both high density lipoprotein (HDL) cholesterol and LDL cholesterol.  LDL cholesterol clogs your artery walls which can lead to organ damage and heart disease.  HDL cholesterol scrapes LDL cholesterol from your artery walls and helps remove it from your body.  Whilst saturated fat does have many health benefits and is not the bad fat that many people believe, consuming too much can cause a build up of LDL cholesterol in your body which leads to the unwanted symptoms discussed above.

3) THINNING BLOOD:- Overdosing on omega 3 essential fatty acids (EFAs) can cause your blood to thin.  This can cause excessive bleeding and make you bruise more easily than normal.  It can also cause problems for people who suffer from conditions that are affected by blood such as diabetes and high blood pressure.

4) INCREASED BLOOD GLUCOSE LEVELS:- Some evidence suggests that eating high levels of omega 3 EFAs can increase blood glucose levels in people suffering from type 2 diabetes.  This can lead to a number of negative diabetic symptoms.

5) INTERFERENCE WITH OMEGA 3 EFAS:- Eating excessive amounts of omega 6 EFAs can stop your body using omega 3 EFAs properly.  This can negate many of the benefits linked with their consumption.

6) INCREASED CANCER RISK:- Consuming high levels of omega 6 EFAs has been linked with certain types of cancer.  In particular it is thought to increase people’s risk of developing both breast cancer and prostate cancer.

7) DEPRESSION:- Some research has linked high levels of omega 6 EFAs in the brain with depression.

HEART DISEASE:- Eating too many omega 6 EFAs can lead to blood clots.  These clots restrict the flow of blood to the heart and can ultimately cause heart attacks.

9) INFLAMMATION:- One of the benefits of omega 3 EFAs is that they prevent inflammation.  However, as discussed above overconsumption of omega 6 EFAs negates these benefits and therefore increases inflammation in your body.

Like with the other macronutrients when it comes to dietary fats balance is the key.  They are essential for good health but too much can be damaging to your body.  So by all means make eggs, oily fish and olive oil part of your diet.  Just make sure this is not done at the expense of carbohydrates and protein.

What do you guys think?  Do you know of any further negative side effects linked to excess dietary fat consumption?  Do you agree that dietary fat should be eaten in moderation?  Leave a comment and let me know.

My Fitness Resolutions for 2010

Hey guys.  I hope you had a good Christmas and New Year.  I expect by now most of you will have settled back into work and have enjoyed the first month of 2010.  Hopefully you have all managed to stick to the resolutions you made for the year so far.  Today I am going to kick off the content on the Free Fitness Tips Blog for 2010 with a slightly belated post on whether I achieved my fitness resolutions for 2009, what my fitness resolutions are for 2010 and what topics I am planning to post on the Free Fitness Tips Blog over the coming months.

REVIEW OF MY 2009 FITNESS RESOLUTIONS

Last year I made 6 fitness resolutions…

1) TO IMPROVE MY FLEXIBILITY:- Overall, I believe I have succeeded at this resolution.  I have improved my flexibility significantly this year by staying behind at the gym after finishing my main workout and doing an extra 10 minutes of stretching.  Whilst I have achieved this resolution there is still room for improvement and I plan to continue stretching consistently to increase my flexibility during 2010.

2) TO DO MORE BODYWEIGHT TRAINING:- Unfortunately I did not succeed when it came to this resolution.  I started off the year by focussing solely on bodyweight training but from February onwards pretty much reverted solely to gym workouts.  So whilst this resolution was not a complete failure, taking the year as a whole I did not achieve this resolution.

3) TO DO MORE RUNNING:- I have improved massively in this area and definitely achieved this resolution during 2009. To do this I incorporated interval sprints into all my gym workouts and also managed to fit in some longer distance outdoor runs throughout the year.  This has allowed me to see huge improvements in my running speeds and cardiovascular fitness.

4) TO ENTER A 10K RUN:- Unfortunately I did not enter a 10K run this year so did not achieve this resolution.

5) TO BE MORE FLEXIBILE WITH MY TRAINING:- Unfortunately this was another fitness resolution I did not achieve this year.  Whilst I started off the year with bodyweight workouts my overall training program was not very flexible.  I spent the majority of the year working out in the gym and did not really focus on other training methods.

6) TO SLEEP MORE:- This is another area I have struggled with and a fitness resolution I failed to achieve.  The reason for this is that on work nights it can be very difficult to fit working, training and preparing my meals into a 16 hour day.

So overall I achieved 2 of 6 resolutions.  Whilst this seems low and there is certainly room for improvement, I have made progress over the year.  Hopefully, 2010 will be an even more successful year in terms of fitness resolutions.

MY FITNESS RESOLUTIONS FOR 2010

Although I did not achieve 4 of my fitness resolutions last year, I am not going to add all of these to my list for 2010 because I do not believe all of them are as relevant now.  Anyway, my fitness resolutions for 2010 are…

1) TO ENTER A 10K RUN:- Although I did not manage to do this last year, I want to enter a 10K run this year.  I believe I am physically ready as I have been running regularly and built up my fitness and stamina.  I just need to make the final push and actually enter an event.

2) TO SLEEP MORE:- Whilst I did struggle last year to get my full 8 hours on work nights it is still something I want to work towards because lack of sleep can have a negative effect on your training, your ability to build muscle and more.

3) TO BE MORE CONSISTENT WITH MY TRAINING:- Over the last few weeks I have started really well by training Monday, Tuesday and Wednesday.  However, as I get to the mid-point of the week my training starts to tail off for various reasons.  Sometimes I do not even manage to get another session in before the week is over.  Whilst this will inevitably happen sometimes I want to be as consistent as possible with my training this year and make sure that bad weeks are kept to a minimum.

4) TO GET NOTICEABLE IMPROVEMENTS FROM MY TRAINING:- One of the main problems I have with my training is that I struggle to make noticeable improvements in the long term.  This is normally caused by lack of sleep (which can hinder my performance in the gym) and inconsistency (which means that certain muscle groups can get neglected during my training so I lose any improvements in strength, stamina etc).  This year I want to get noticeable improvements from my training by improving in these two areas and also by writing notes during every workout.  This will allow me to track my progress and actually see if I am getting stronger.

5) TO BE MORE CONSISTENT WITH MY BLOG POSTS:- Regular readers of this blog will know that I am quite inconsistent with posting to this blog.  Sometimes I will do 2-3 posts a week then (for various reasons) I will have a barren spell with no posts for a month.  This year I want to be more consistent than ever and ensure that Free Fitness Tips Blog is updated regularly with fresh, unique content.

FREE FITNESS TIPS BLOG POSTS FOR 2010

Last year I did a number of detailed posts on diet and nutrition covering carbohydrates, dietary fats, protein and vitamins.  With my next few posts I want to carry on with this topic area by expanding on the subject of dietary fats and doing some new posts on the different types of minerals out there.  I also want to do some posts later in the year on some of my favourite exercises.  Hopefully, 2010 should be a great year for content at the Free Fitness Tips Blog.

Now I want to hear your comments.  What are your fitness plans for 2010?  Did you achieve the fitness goals you set yourself for 2010?  Let me know by leaving a comment.

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