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.

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.

5 Christmas Party Survival Tips

Over the festive period parties are as much of a certainty as mince pies and Christmas trees.  Everyone likes to let their hair down and party after a long, hard year.  However, too much partying can have negative implications on your fitness goals.  It can leave you feeling tired and run down which consequently means that exercise and healthy eating take a back seat.  That is why today I am going to provide you with five Christmas party survival tips.

1) MODERATE YOUR ALCOHOL INTAKE:- This may be one of the biggest clichés in Christmas party articles.  However, my advice is slightly different to the normal advice on offer.  I understand that it is difficult to moderate your alcohol intake at every party you attend.  Furthermore, the occasional heavy night is not going to have long term implications on your fitness goals.  So instead of moderating your alcohol consumption on a party by party basis, why not instead try and moderate your alcohol consumption over the entire festive period?

You probably have a good idea of how many festive events you will be attending where alcohol is on offer.  Your office Christmas party, Christmas dinner, the traditional nights out you have with your friends over the festive period and New Years Eve are all days that you can earmark in advance as potential heavy drinking sessions.  Once you have identified all these days, map them out on a calendar.  Then try and split them 50/50 between days where you will be drinking and days where you will be avoiding or seriously moderating your alcohol intake.  For example, you may want to drink at your office Christmas party, on the traditional Christmas Eve night out with your friends and on New Years Eve.  If this is the case then avoid the alcohol on Christmas Day, volunteer as the designated driver when you go out for a few Boxing Day drinks and just have a couple at your neighbour’s Christmas party.  By moderating your alcohol intake in this way you can ensure that you do not have a constant Christmas hangover whilst still enjoying a selection of the festive parties.

2) HAVE A GOOD MEAL BEFORE YOU PARTY:- This is another popular cliché but also excellent advice.  Christmas parties are often loaded with high calorie treats and if you go to the party on an empty stomach then you are much more likely to get hungry and indulge.  By eating a good meal before you start partying you can ensure that you get some good, nutritious food in your body and minimise any snacking you do at the party.

3) EAT SELECTIVELY AT THE PARTY:- If you do decide to eat at the party then make sure you eat selectively.  Certain party snacks are a lot healthier than others.  Avoid the sausage rolls, pork pies and Chocolate cakes.  Instead go for the fresh, natural slices of meat, fruit portions and salad bowls.  Not only are these lower in calories but they also provide your body with high levels of fibre, protein and vitamins.

If you think it will be too difficult to avoid the unhealthy food at every party you attend then take the same approach that I have recommended with alcohol.  Map out the parties where you know food will be on offer in advance.  Then split them 50/50 between parties where you will be avoiding the processed foods and parties where you will let yourself indulge.

4) EXERCISE AFTER A HEAVY PARTY:- Exercise is probably the last thing you feel like doing if you have a particularly heavy party session.  Drinking lots of alcohol or eating lots of junk food does not leave you feeling very fresh the next day.  Whilst it is true you cannot compensate for a poor diet with exercise, a post party workout can partially offset the negative effects and at the very least help you burn off some of those excess calories.  So if you know it is going to be a big party, set your alarm to get yourself up nice and early the next day.  When it goes off, face the hangover head on and do some exercise.  If you are stuck for ideas hitting the gym, going for a jog or going for a bike ride are all good ways to combat a particularly heavy party.

5) MAKE SURE YOU CATCH UP ON YOUR SLEEP:- Just because it is party season does not mean everything else stops.  You still have to go to work (unless you are one of the lucky people who gets an extensive Christmas break) and keep up with all your other duties.  This means that something has to give.  Very often it is your sleep that starts to suffer over the festive period.  If you have a mid-week party to attend but still have to be at work first thing in the morning then a lack of sleep is unavoidable.  However, you can minimise the impact of these late nights by catching up on your sleep elsewhere.  If you have a Thursday night party but know that your Wednesday evening is going to be quiet, make the effort to get in bed extra early on the Wednesday night.  By catching up on your sleep in this way you will feel much less fatigued as the festive period goes on and be much more refreshed when the new year comes around.

Whilst it is extremely difficult to stay as focussed on your fitness over Christmas as you do during the rest of the year, you can maintain some momentum whilst also enjoying the traditional Christmas get togethers.  Hitting the gym everyday, avoiding all alcohol and not eating any Christmas treats is unrealistic.  However, the tips above should give you the balance you need to party whilst not completely derailing your fitness regime.

20 Health Benefits of Dietary Fat

In my last few articles I have been focussing on dietary fats.  Until recently dietary fats were seen as the macronutrient to avoid.  They have been associated with heart disease, obesity and many other negative health conditions.  However, this common perception of dietary fats could not be further from the truth.  With the exception of trans fats, dietary fats support your body in performing many vital functions, offer protection for your cells and promote optimal health.  In this article I want to expand on this topic further and provide you with a comprehensive list of the many benefits of dietary fat.

SATURATED FAT BENEFITS

Saturated fat is still seen by many as a ‘bad’ fat.  It has been strongly linked with clogging the arteries and significantly increasing your chances of developing heart disease.  The reason for this dates back to the 1940s.  Around this time hydrogenated trans fats were created by vegetable oil manufacturers.  Before the 1940s saturated fats were a regular fixture in most people’s diets.  Vegetable oil manufacturers wanted to promote their new creation and so pushed hydrogenated trans fats as a healthy alternative to saturated fats.  They backed their claims up with flawed research and were successful in reducing consumption of saturated fats whilst increasing consumption of hydrogenated trans fats.

More recently the flaws in this research have been revealed.  Recent studies have linked hydrogenated trans fats (and not saturated fats) with cancer and heart disease.  These studies have also revealed that hydrogenated trans fats have no nutritional benefit.  Furthermore, the benefits of many benefits of saturated fats have now started to be realised.  These benefits include:

1) ABSORPTION OF OMEGA 3 FATTY ACIDS:- Elongated omega 3 fatty acids are a type of polyunsaturated fat found in fish, dairy products and eggs.  Although they are not a saturated fat, the presence of saturated fat in the diet helps your body absorb them more effectively.

2) IMPROVED BRAIN HEALTH:- Approximately two thirds of your brain is constructed cholesterol and fat.  About half of these brain fats are saturated.  Therefore, consuming saturated fats supports optimal brain health.

3) IMPROVED HEART HEALTH:- When your heart is stressed it uses the saturated fats palmitic acid and stearic acid.  Therefore, saturated fats can improve your heart health during times of stress.

4) IMPROVED LIVER HEALTH:- Saturated fats can protect your liver from harmful substances including alcohol and medications.  It has also been shown to reverse liver damage and remove fat from the liver.

5) IMPROVED LUNG HEALTH:- Saturated fats help your body produce a substance called lung surfactant which helps them function properly.  Not getting enough saturated fat in your diet can cause faulty lung surfactant to be produced.  This can damage your lungs and lead to breathing problems.

6) OPTIMAL NERVOUS SYSTEM:- Some types of saturated fat act as nervous system messengers.  They have an important influence over functions such as digestion and insulin release.  Failure to consume enough saturated fat means that these functions are not performed properly.

7) REDUCED HEART DISEASE RISK:- Contrary to popular belief, saturated fat can actually lower your risk of developing heart disease.  Consuming saturated fat lowers blood levels of a substance called lipoprotein (a).  The presence of lipoprotein (a) is a strong risk factor for heart disease so by consuming saturated fat you can decrease this risk.

STRONG CELL WALLS:- Saturated fats give your cell walls their rigid structure.  In fact 50% of  your cell walls are constructed from saturated fats.  Not only do saturated fats keep your cell walls structured but they also offer protection from external materials.

9) STRONG BONES:- Saturated fat helps your body absorb calcium properly.  Calcium supports strong bones and also reduces the chances of you developing osteoporosis (reduced bone density).

10) STRONG IMMUNE SYSTEM:- Certain types of saturated fat help your body produce strong white blood cells.  Myristic acid (found in butter) and lauric acid (found in milk) are two such fats which ensure that you produce strong white blood cells and have a strong immune system.

MONOUNSATURATED FAT BENEFITS

Monounsaturated fat has not received nearly as much negative press as saturated fat.  This is largely down to the Mediterranean diet which has given huge publicity to the benefits of monounsaturated fat which include:

1) IMPROVED BLOOD CHOLESTEROL LEVELS:- There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol has been linked with heart disease, high blood pressure and organ damage.  HDL cholesterol collects LDL cholesterol from the blood and transports it to the liver where it is processed and excreted.  Monounsaturated fats help lower blood levels of LDL cholesterol and increase blood levels of HDL cholesterol.  This helps keeps your vital organs and blood vessels healthy.

2) IMPROVED BLOOD GLUCOSE CONTROL:- Monounsaturated fats contain a substance called aidponectin which enhances your cell’s ability to absorb glucose.  Monounsaturated fats also increase your cell’s insulin sensitivity which allows them to take glucose from the blood effectively.

3) REDUCED CANCER RISK:- Multiple sources link monounsaturated fats (particularly those found in olive oil) with cancer prevention.  In particular these monounsaturated fats are thought to protect you from breast cancer and colon cancer.

4) REDUCED INFLAMMATION:- Monounsaturated fats interfere with leukotrienes (naturally produced molecules that contribute to inflammation) and therefore actively reduce inflammation in the body.

5) THEY ARE A GOOD SOURCE OF FAT SOLUBLE VITAMINS:- Foods that contain monounsaturated fats are often a rich source of the fat soluble vitamins A, D, E and K.  Monounsaturated fats also help you absorb these vitamins effectively.  Fat soluble vitamins have various health benefits which include supporting healthy vision, helping your body clot and protecting your cells from dangerous free radicals.

6) THEY CAN HELP YOU BURN FAT:- Research suggests that monounsaturated fats can help you burn fat and prevent the build up of fat around the center of your body.

OMEGA 3 ESSENTIAL FATTY ACID BENEFITS

Omega 3 fatty acids are one of the main types of polyunsaturated fat.  They have many health benefits which include:

1) ABSORPTION OF FAT SOLUBLE VITAMINS:- Whilst monounsaturated fats are a good source of fat soluble vitamins, omega 3 essential fatty acids help you fully absorb these vitamins.

2) HEALTHY VISION:- Omega 3 essential fatty acids are used by your body to produce retinal tissue.  Therefore, consuming omega 3 essential fatty acids helps keep your vision strong.  Contrastingly, not consuming enough can lead to problems with your vision.

3) IMPROVED BRAIN HEALTH:- Omega 3 essential fatty acids support brain health in a different way to saturated fats.  They have been linked with protection from Alzheimer’s disease (a condition that destroys your brain cells).  They also support the production of cell membranes and signal pathways in your brain.

4) REDUCED CANCER RISK:- Like monounsaturated fats, omega 3 essential fatty acids can help protect you from various cancers including breast cancer, colon cancer and prostate cancer.

5) REDUCED HEART DISEASE RISK:- Like saturated fats, omega 3 essential fatty acids also reduce your heart disease risk.  They do this by lowering blood triglyceride levels, lowering blood pressure and removing fatty plaques from your artery walls.

6) REDUCED INFLAMMATION:- Like monounsaturated fats, omega 3 essential fatty acids also help reduce inflammation.  This is particularly good news for sufferers of arthritis, asthma and eczema as omega 3 essential fatty acids can reduce the inflammatory pain associated with these conditions.

OMEGA 6 ESSENTIAL FATTY ACID BENEFITS

Omega 6 essential fatty acids are the other type main type of polyunsaturated fat.  Their health benefits include:

1) HEALTHY SKIN:- Omega 6 essential fatty acids are a key ingredient in the formation of healthy skin cells.  They have also been shown to help with skin conditions such as dermatitis and eczema.

2) REDUCED PRE-MENSTRUAL SYMPTOMS (PMS):- Research has shown that omega 6 essential fatty acids can relieve both bloating and breast tenderness that are often products of PMS.

3) STRONG BONES:- Like saturated fat, omega 6 essential fatty acids help your body absorb calcium.  Therefore omega 6 essential fatty acids support strong bones and protect you from bone damaging conditions such as osteoporosis.

DIETARY FAT BENEFITS SUMMARY

As you can see dietary fat is not the evil macronutrient that people once thought.  I hope this article has showed you just how important an addition to your diet it can be.  Dietary fat has countless health benefits and I have listed a massive 20 in this article.  Just to recap those benefits are:
- Absorption of fat soluble vitamins.
- Absorption of omega 3 essential fatty acids.
- Healthy skin.
- Healthy vision.
- Improved blood cholesterol levels.
- Improved blood glucose control.
- Improved brain health.
- Improved heart health.
- Improved liver health.
- Improved lung health.
- Optimal nervous system.
- Reduced cancer risk.
- Reduced heart disease risk.
- Reduced inflammation.
- Reduced PMS symptoms.
- Strong cell walls.
- Strong bones.
- Strong immune system.
- They are a good source of fat soluble vitamins.
- They can help you burn fat.

What do you guys think about dietary fat?  Is it a significant part of your diet?  Are there any benefits I have missed.  Leave a comment and let me know.

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If you want to enjoy the benefits that dietary fats provide you need to start adding them to your diet.  The Mediterranean Diet ebook is an 84 page guide to this diet providing you with recipes, a food pyramid and more.

What is Dietary Fat?

In the past I discussed the two macronutrients carbohydrates and protein in detail.  Today I want to complete my write up of the three macronutrients and provide an introduction to dietary fat.

WHAT IS DIETARY FAT?

Dietary fat is probably the media’s least popular macronutrient.  Everywhere you look people are being advised to consume less fat, buy low fat products or even avoid fat completely.  However, despite this negative perception dietary fat is an essential part of your diet.  It supplies your body with essential fatty acids (EFAs), provides energy, helps your body absorb certain vitamins, helps your body grow and supports a strong immune system.

Dietary fat contains more than double the calories of the other macronutrients with nine calories per gram compared with carbohydrates and protein which both contain four calories per gram. It is constructed from a combination of carbon and hydrogen atoms which are chemically bonded together. The structure of this chemical bond determines the type of dietary fat it will be.

HOW MANY DIETARY FATS ARE THERE?

There are four main types of dietary fat although each of these can be broken down further. Although certain foods may be referred to as a source of saturated fat or a source of trans fats it is never really that simple. Most fat sources are a combination of two or more fat types. For example, whilst olive oil is often referred to as a source of monounsaturated fat it also contains smaller levels of polyunsaturated and saturated fats.

1) SATURATED FATS (SATURATED FATTY ACIDS) (SAFAs):- Saturated fat are those where all the carbon atoms are bonded to hydrogen atoms i.e. they are saturated with hydrogen.  They are found mainly in animal products such as meat, butter, cheese and cream.  Saturated fats have the highest melting point of all the natural fats and remain solid at room temperature.

2) MONOUNSATURATED FATS (MONOUNSATURATED FATTY ACIDS) (MUFAs):- Monounsaturated fats are those where there is one double bond between carbon atoms.  This means the carbon atoms are bonded to hydrogen atoms at all but one point (the double carbon bond).  They are therefore not fully saturated with hydrogen atoms (hence the ‘unsaturated’ part of the name) but only at this one point (hence the ‘mono’ part of the name).  Monounsaturated fats are mainly found in avocados, nuts and olive oil.  They have a lower melting point than saturated fats but a higher melting point than polyunsaturated fats.

3) POLYUNSATURATED FATS (POLUNSATURATED FATTY ACIDS):- Polyunsaturated fats are those where there are two or more double bonds between carbon atoms.  This means that they are not fully saturated with hydrogen atoms (hence the ‘unsaturated’ part of the name) and this happens at two or more points (hence the ‘poly’ part of the name).  The two main types of polyunsaturated fats are omega 3 fatty acids and omega 6 fatty acids.  Omega 3s are mainly found in oily fish whereas omega 6s are mainly found in vegetable oils.  Both omega 3s and omega 6s are essential fatty acids which means they cannot be produced by your body and must be sourced from your diet.  Polyunsaturated fats have the lowest melting point of all dietary fats and remain liquid at low temperatures.

4) TRANS FATS (TRANS-ISOMER FATTY ACIDS) (TFAs):- Trans fats are those where an originally unsaturated fat has hydrogen atoms added to it.  They can be created naturally when a hydrogen bond on an unsaturated fat gets twisted.  However, the vast majority of trans fats are man made in a process called hydrogenation.  Man made trans fats are mainly found in processed foods such as biscuits, cakes and crisps.  They have a high melting point and remain solid at room temperature.

WHICH TYPES OF DIETARY FAT SHOULD YOU CHOOSE?

Conventional wisdom suggest that you should consume mainly unsaturated fats, limit your intake of saturated fats and completely avoid trans fats.  The logic behind this is the effect that each type of fat has on your HDL (high density lipoprotein) and LDL (low density lipoprotein) cholesterol levels.  LDL cholesterol can build up in the artery walls which causes them to become blocked and restricts the flow of blood through them.  Ultimately, this can lead to high blood pressure, increase your risk of heart disease and damage your vital organs.  HDL cholesterol removes excess LDL cholesterol from your bloodstream and blood vessel walls then transports it to the liver where it can be processed and removed from the body.

So based on this conventional wisdom unsaturated fats increase HDL cholesterol levels whilst reducing LDL cholesterol levels and therefore come highly recommended.  Saturated fats increase levels of both HDL and LDL cholesterol, hence the reason moderate consumption is advised.  Man made trans fats are believed to have no health benefits.  They increase LDL cholesterol levels whilst reducing HDL cholesterol levels and should be avoided at all costs.

However, more recent research suggests these popular assumptions surrounding dietary fat might not be correct.  This article from The Fitness Black Book suggests that instead of going for specific types of fat you should try and eat natural fats whilst avoiding processed fats.  Scott (the author) believes that many polyunsaturated fats such as vegetable oils are in fact highly processed, unnatural and unhealthy.  Contrastingly, saturated fats come from natural plant and animal products so are therefore good for your health.  Monounsaturated fats and certain polyunsaturated fats (such as fish oils) also come from natural plant and animal products meaning that they too are good for your health.  Trans fats are largely man made and so should still be avoided completely.  Research supports this view with the following article outlining just how important saturated fat is to your body.

In summary when it comes to the four types of fat you should follow the guidelines below…
- Saturated Fats:- OK to consume but make sure they come from natural sources e.g. go for a joint of beef instead of a beef burger.
- Monounsaturated Fats:- OK to consume but make sure they come from natural sources e.g. go for nuts and olive oil instead of margarine and mayonaise.
- Polyunsaturated Fats:- OK to consume but make sure they come from natural sources e.g. go for oily fish, seeds and green leafy vegetables but avoid vegetable oil.
- Trans Fats:- Avoid at all costs.

HOW DOES YOUR BODY USE DIETARY FAT?

When you ingest any type of dietary fat it is broken down into glycerol and fatty acids in the stomach and intestine.  Since fats and oils cannot be mixed with water or water based substances such as digestive fluids, the glycerol and fatty acids next need to be altered in a process called emulsification.  This process allows fats to be held in the digestive fluids long enough to be digested.  Once digested the fat is then transported to your body’s cells via the bloodstream and lymphatic system.  If it is not needed immediately, glycerol can be converted into glucose and either used for energy, stored as glycogen (short term) or stored as body fat (long term).

Unlike carbohydrates and protein which have one major function (carbohydrates provide your body with energy and protein acts as building blocks for your body’s cells), dietary fat has a number of important roles in your body.  These include:
- Forming the structure of every cell membrane in your body.
- Helping you absorb certain vitamins.
- Lubricating your joints.
- Providing insulation for your nerves.
- Supporting strong bones.
- Supporting a strong immune system.

DIETARY FAT SUMMARY

Dietary fat is often seen as the macronutrient to avoid.  However, it is a vital part of your diet so long as you go for natural fats.  By choosing the right fats you can keep your cholesterol levels under control and keep your body functioning properly.  I hope this article has given you a basic introduction to dietary fat and its importance.  In my next few articles I plan to expand on the pros and cons of consuming dietary fat and also recommend a selection of natural fat choices.

Until then I want to hear your thoughts.  Do you agree with my recommended fat choices?  Is there anything I have missed?  Let me know by leaving a comment.

Sources:
Fat (Wikipedia)
Fat Summary (Weight Loss Tips and Secrets)
Digestion of Dietary Fats (Carbs Mart)
Proven Health Benefits of Saturated Fats (Organic Natural Health)
The Fat Panel
The Four Types of Fat – Sorting Out the Confusion of Dietary Fats (The Fitness Black Book)

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If you enjoyed this article and want to make dietary fat part of your diet then you should check out Antonio Valladares’ Healthy Urban Kitchen Cookbook.   In his ebook Antonio provides you with a number of tasty, versatile recipes which utilise healthy fats.

What is Diabetes?

In the past I have written a number of articles on diabetes.  Today I want to bring all this diabetes information together and give the topic an extensive write up.

WHAT IS DIABETES?

Diabetes  mellitus (often abbreviated to simply diabetes) is a disease that develops when your blood glucose levels become extremely high because either:
- Your body is not producing enough insulin.
- Your body is not responding to insulin properly.

In non-diabetic people the pancreas responds to high blood glucose levels by releasing insulin.  Insulin allows your body’s cells to take glucose from the blood and either use it for energy or store it for later use in the form of glycogen or fat.  This causes your overall blood glucose levels to fall.  When they reach a certain level your pancreas stops releasing insulin and starts to release glucagon.  Glucagon causes your liver to convert glycogen stores back into glucose and then release it into the blood.  This causes your overall blood glucose levels to rise.  When they reach a certain level your body stops releasing glucagon, starts releasing insulin and the whole process starts again.

The above process allows your pancreas to regulate blood glucose levels ensuring that they are never too high and never too low.  However, in diabetic people this process goes wrong and their pancreas stops producing enough insulin or their cells stop responding to insulin properly.  This inability to use or produce insulin means that diabetic people’s cells cannot easily take glucose from the blood.  As a result the blood glucose levels in diabetic people become extremely high.  This can cause numerous problems which I will be discussing later on in this article.

WHAT TYPES OF DIABETES ARE THERE?

There are four main types of diabetes:

1) GESTATIONAL DIABETES:- Gestational diabetes (also known as gestational diabetes mellitus or the abbreviated GDM) is a temporary form of diabetes that develops during pregnancy.  It normally occurs during the second half of a woman’s pregnancy and then goes away after the baby is born.  Around 5% of pregnant women are believed to suffer from GDM.

Since GDM is a temporary form of the disease it does not pose an immediate threat to your health.  However, it still needs to be managed properly by making good dietary choices and participating in regular exercise (more on this later in the article).  Failure to manage GDM in this way can lead to pre-eclampsia (a form of high blood pressure) and macrosomia (a new born baby with a high birth weight) which can have a negative impact on your pregnancy and make giving birth more difficult.  Badly managed GDM can also increase your chances of contracting the condition during future pregnancies and makes you more likely to develop type 2 diabetes in later life.

2) PRE-DIABETES:- Pre-diabetes describes people with higher than normal blood glucose levels.  A pre-diabetic’s blood glucose levels are not considered high enough to be classed as type 2 diabetes.  However, pre-diabetes almost always develops into full type 2 diabetes if positive lifestyle changes are not made.  Fortunately, pre-diabetes can be reversed if modify your diet and exercise routine accordingly.

3) TYPE 1 DIABETES:- Type 1 diabetes (also known as juvenile onset diabetes or insulin dependent diabetes) develops when your pancreas can no longer produce insulin.  It is not as common as type 2 diabetes representing between 5% and 10% of diabetes cases.  However, it is a much more serious disease and can be fatal if it is not managed properly.  Type 1 diabetes always needs to be treated with insulin injections although a healthy diet and regular exercise can help you better manage the condition.

If you suffer from type 1 diabetes your body will not be able to produce insulin.  Therefore, it needs to be managed a lot more closely than other types of diabetes.  First, you will need to eat right and exercise regularly.  However, you will also need to monitor your blood glucose levels regularly using a glucometer and supply your body with insulin through daily injections.

4) TYPE 2 DIABETES:- Type 2 diabetes (also known as non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes) develops when your pancreas stops producing enough insulin or your body’s cells become resistant to insulin.  It is much more common than type 1 diabetes representing between 90% and 95% of diabetes cases.  Type 2 diabetes can often be managed through lifestyle changes alone but approximately 40% of sufferers require insulin injections.

In most cases type 2 diabetes can be managed through a good diet and regular exercise routine alone.  You will still need to monitor your blood glucose levels at regular, daily intervals using a glucometer but in 60% of cases no insulin injections are required.

WHAT CAUSES DIABETES?

1) GESTATIONAL DIABETES:- GDM is thought to be caused by hormonal changes that occur during the second and third trimester of pregnancy.  During this time the placenta produces insulin resistant hormones in an effort to make sure the growing baby gets enough glucose.  This can cause a pregnant woman’s insulin requirements to increase by two or three times the normal rate.  If their pancreas cannot supply enough insulin to meet this increased demand GDM develops.

2) TYPE 1 DIABETES:- Type 1 diabetes develops when the pancreas becomes damaged and cannot produce insulin.  In most cases this damage happens when your immune system malfunctions and starts to attack the insulin producing beta cells of the pancreas.  It is not known what causes the body’s immune system to malfunction in this way.  Some believe it is a reaction to certain types of infection.  Others believe it is an inherited genetic weakness.  Another theory is that faulty nerves cause this immune system response.

3) PRE-DIABETES AND TYPE 2 DIABETES:- Pre-diabetes is an early sign of type 2 diabetes and therefore develops in the same way.  Type 2 diabetes develops when your cells start to resist insulin for some unknown reason.  This makes it more difficult for them to use glucose.  Since your cells are not getting enough insulin or glucose your pancreas responds by releasing more insulin and your liver responds by breaking down glycogen and releasing more glucose.  In the long run these responses impair your pancreas’s ability to produce insulin, make your cells more resistant to insulin and raises your blood glucose levels.

The exact reason for your cells becoming insulin resistant is unknown.  Age, ethnicity, having other family members with type 2 diabetes and contracting GDM whilst pregnant are all thought to increase your risk of developing this condition.  However, the biggest risk factors are obesity and a sedentary lifestyle.  Being obese increases the amount of fat cells in your body.  This makes you more resistant to insulin because fat cells have less insulin receptors than muscle cells and also increase the total number of cells that your pancreas has to supply with insulin.  A lack of exercise contributes to obesity and also makes your body less effective at controlling blood glucose levels.

WHAT ARE THE SYMPTOMS OF DIABETES?

1) HYPERGLYCAEMIA:- Hyperglycaemia refers to blood glucose levels that are consistently higher than 126 milligrams per decilitre (mg/dL)  In diabetics it is almost always the result of a low insulin levels.  Hyperglycaemia can be aggravated by eating too many sugars or carbohydrates, not doing enough exercise or becoming stressed.  It has a number of noticeable symptoms which include; blurred vision, hunger, frequent urination and thirst.  Mild hyperglycaemia can be treated with insulin injections but more serious hyperglycaemia requires hospital treatment.

2) HYPOGLYCAEMIA:- Hypoglycaemia refers to blood glucose levels that are consistently lower than 70 mg/dL.  It is normally the result of having too much insulin in your body.  In diabetics, hypoglycaemia is often caused by excessive alcohol consumption, not eating enough before exercising or injecting too much insulin.  It is therefore most common in type 1 diabetics because they have to inject insulin on a regular basis.  The symptoms of hyperglycaemia include; blurred vision, confusion, dizziness, shaking and sweating.  Mild hypoglycaemia can be treated by consuming 10g – 20g of sugar with glucose tablets being a good way to do this.  However, more serious hypoglycaemia leads to unconsciousness and therefore requires medical attention.

3) DIABETIC KETOACIDOSIS (DKA):- DKA refers to a high concentration of ketone bodies in your blood stream.  In diabetics it develops when your body’s cells cannot get the glucose they need because of low insulin levels.  This leads to muscle and fat being broken down for energy instead.  The breakdown of fat causes ketones to be released into your blood stream as a by product.  If your body continues to use fat for energy these ketones build up in the blood which causes your body to enter a state of DKA.  The symptoms of DKA include; abdominal pain, fruity smelling breath, loss of appetite and vomiting.  DKA is a very serious condition and can be fatal if immediate medical treatment is not applied.

4) HYPEROSMOTIC NON-KETOTIC ACIDOSIS (HONK):- HONK (also referred to as nonketotic hyperosmolar coma, nonketotic hyperglycaemia and hyperosmolar hyperglycemic nonketotic coma (HHNKC)) is a diabetic coma.  It develops when low insulin levels lead to your blood glucose levels becoming excessively high.  Your body attempts to remove this excess glucose by passing more urine.  This can then lead to extreme dehydration and eventually HONK.  HONK has multiple symptoms which include; dry skin, a fever and increased thirst.  Like DKA, HONK is a very serious condition and requires immediate medical attention.

5) PERIPHERAL NEUROPATHY:- Peripheral neuropathy refers to the loss of nerve function in your arms or legs.  In diabetics, it is often the result of long term nerve damage that diabetes can cause but it can also be due to alcoholism, disease, infection and vitamin deficiency.  The main symptoms of peripheral neuropathy include; a high sensitivity to being touched, a lack of co-ordination and tingling in your hands and feet which can spread into your arms and legs.  Mild peripheral neuropathy can be managed by eating a healthy, vitamin rich diet but more serious peripheral neuropathy may need to be treated with painkillers.

6) DIABETIC RETINOPATHY:- Diabetic retinopathy refers to damaged blood vessels in the retina.  It is the result of high blood glucose levels causing your eyes to swell and ultimately damaging the capillaries which supply your retina with blood.  Diabetic retinopathy can affect your vision in various ways such as; dark streaks that block your vision, floating spots in your vision and poor night vision.  For mild diabetic retinopathy these symptoms can be reduced by making good nutrition and exercise choices.  However, for sever diabetic retinopathy corrective laser surgery may need to be applied.

WHAT ARE THE TESTS FOR DIABETES?

1) FASTING PLASMA GLUCOSE (FPG) TEST:- The FPG test measures the levels of glucose in a person’s blood following a fast.  It is one of the most popular diabetes tests around but cannot be used to test for GDM.  The test involves fasting for eight hours.  Following this a blood sample is taken and the glucose levels in this sample are measured.  A reading of 99 mg/dL is considered normal whilst a reading between 100 mg/dL and 125 mg/dL suggests that you have pre-diabetes.  A reading of 126 mg/dL or above indicates that you have type 1 or type 2 diabetes which then leads to a re-test to confirm.

2) ORAL GLUCOSE TOLERANCE TEST (OGTT):- The OGTT measures the levels of glucose in a person’s blood following the consumption of a glucose drink.  It can be used to test for all types of diabetes.  The first stage of the OGTT is identical to the FPG test where you fast for eight hours and have a blood sample taken.  For the second stage you are given the glucose drink and then have a blood sample taken at three hourly intervals following consumption.  If the OGTT is being used to test for GDM then only the second stage is performed.  The results of the test are based on the final blood sample with a reading of 139 mg/dL considered normal and a reading between 140 mg/dL and 199 mg/dL indicating pre-diabetes.  Readings of 200 mg/dL and above suggest that you have either type 1, type 2 or gestational diabetes.

3) RANDOM BLOOD GLUCOSE (RBG) TEST:- The RBG test is relatively simple and involves pricking your finger with a lancing device, placing a drop of blood on a test strip then putting this strip into a glucometer.  If the glucometer shows a reading of 200 mg/dL or above this suggests you might have diabetes.  However, since glucometers are designed for home testing they are not accurate enough to be the sole basis of a diabetes diagnosis.  Therefore, if a RBG test indicates that you have diabetes go to your doctor for a second opinion and further testing.

4) KETONE TEST:- This test looks for ketones in your blood stream or urine.  High levels of ketones can indicate that your cells are not using glucose properly.  This may be due to low levels of insulin in your body and therefore can indicate diabetes.  The blood ketone test involves a blood sample being taken and tested by your doctor.  The urine ketone test can be performed at home and involves the use of special test strips.  Whilst the urine test is more convenient the blood test is more accurate.

5) URINE GLUCOSE TEST:- This test looks for glucose in the urine.  It involves urinating in a plastic container which is then passed to your doctor for testing.  Urine does not normally contain glucose.  However, when your blood glucose levels reach 180 mg/dL and above it starts to appear in your urine.  Having glucose in your urine does not mean you definitely have diabetes but it does act as an indicator for the disease.

6) GLYCOSYLATED HAEMOGLOBIN TEST:- This test measures your glycosylated haemoglobin levels through a blood sample.  Unlike the above tests, the glycosylated haemoglobin test is not a test for diabetes but a test to see how well diabetics are managing their condition.  Glycosylated haemoglobin levels of between 4% and 6% are normal for non-diabetics whilst levels of 7% are normal for diabetics who are managing their condition effectively.  Levels of glycosylated haemoglobin above 7% suggest that your diabetes is not being managed effectively.

HOW CAN DIABETES BE TREATED?

All types of diabetes cause one fundamental problem – poor blood glucose control.  Therefore, the key to treating diabetes is keeping your blood glucose levels within a normal range.  Whilst diabetes cannot be 100% cured the treatments below will allow you to keep the condition under control.

1) MONITOR YOUR BLOOD GLUCOSE LEVELS:- Regular blood glucose checks will allow you to see if your diabetes is under control and also how your body is responding to current treatments.  Generally, type 1 diabetics will need to check their blood glucose levels much more frequently than type 2 diabetics.  However, this is not always the case and you should consult your doctor on this.  You can monitor your blood glucose levels by performing a RBG test with a portable glucometer.  Levels between 70 mg/dL and 130 mg/dL before eating, less than 180 mg/dL after eating and around 140 mg/dL before going to bed are all considered normal and suggest that your diabetes is under control.  Readings that are consistently above normal suggest that your current treatment program is not working properly in which case you should go see your doctor immediately.

2) EAT THE RIGHT FOODS:- The food you eat can have a big effect on your blood glucose levels.  Eating more high fibre foods, reducing your alcohol intake, reducing your intake of sugars, eating slow digesting carbohydrates and eating more fruits and vegetables are all dietary changes that can help keep your blood glucose levels under control.

3) INCREASE YOUR ACTIVITY LEVELS:- Exercise can increase your body’s responsiveness to insulin and stimulate the use of glucose in your cells.  In the long term it can also reduce your body fat levels which further improve your body’s responsiveness to insulin.  Although exercise is a very good way to manage diabetes it is important that you check your blood glucose levels regularly whilst exercising, stay hydrated and have a source of glucose and insulin to hand if needed.

4) USE INSULIN IF NEEDED:- As discussed above, all type 1 diabetic require insulin whilst 40% of type 2 diabetics need it.  There are four main types of insulin; rapid acting insulin (which reaches the blood 15 minutes after injecting and can last up to 5 hours), short acting insulin (which reaches the blood 30 minutes after injection and can last up to 8 hours), intermediate acting insulin (which reaches the blood 2 to 6 hours after injection and can last for up to 20 hours) and long acting insulin (which reaches the blood 6 to 14 hours after injection and lasts for up to 24 hours).  To determine the type of insulin you will need you should consult your doctor.  They will be able to tell you which type is most suitable for you.  When taking insulin you need to be sure that you do not overdose and also that it does not interact with any other medications you are taking.

5) ALWAYS HAVE RAPIDLY DIGESTING CARBOHYDRATES TO HAND:- Overdosing on insulin, drinking too much alcohol and not eating enough can all cause your blood glucose to drop below normal levels.  In these situations you need to increase your blood glucose levels relatively quickly.  Rapidly digesting carbohydrates enter your blood stream quickly, increasing your glucose levels and therefore should be carried at all times.  Good sources of rapidly digesting carbohydrates include; sweets and chocolate, fruit and glucose tablets.

6) TRY NATURAL REMEDIES:- There are a number of natural remedies for diabetes.  Whilst they are not a substitute for the above five steps they can be a useful addition to any diabetes treatment program.  Some examples of natural remedies include fish oil supplementation, hydrotherapy and massage.

WHAT DAMAGE CAN UNTREATED DIABETES CAUSE?

1) DAMAGE TO YOUR HEART:- Consistently high blood glucose levels damages your blood vessels which in turn restricts the flow of blood to your heart.  If your heart is not getting enough blood it becomes weak and this increases your risk of heart disease.

2) DAMAGE TO YOUR KIDNEYS:- Poorly controlled diabetes can damage the blood vessels which supply your kidneys.  This damage which is referred to as diabetic nephropathy makes the kidneys function less effectively and in the worst cases can lead to kidney failure.

3) DAMAGE TO YOUR EYES:- Poorly managed diabetes can damage the light sensitive tissues of your retina which leads to the symptom diabetic retinopathy (discussed above).  Diabetes also increases your risk of developing cataracts (clouding of the clear lens that covers your eye) and glaucoma (damage to the optic nerve).

4) DAMAGE TO YOUR NERVES:- Poorly controlled diabetes can lead to a type of nerve damage called diabetic neuropathy.  Diabetic neuropathy can be further broken down into; autonomic neuropathy (nerve disorders affecting the bowel, bladder, digestive system, perspiration and sexual response), focal neuropathy (sudden, specific damage to a nerve or group of nerves), peripheral neuropathy (nerve disorders affecting the feet, toes, lower and upper legs, the hands and the arms) and proximal neuropathy (nerve disorders affecting the hips, buttocks and thighs).

5) DAMAGE TO YOUR FEET:- Diabetes can damage the blood vessels that supply your feet, which restricts their blood supply and ultimately causes long term damage.  Diabetes can also cause peripheral neuropathy which means you lose the feeling in your feet.  This indirectly damages your feet because you fail to notice cuts and sores which makes them more likely to get infected.  To minimise this damage you should inspect your feet on a daily basis and if you notice any cuts, sores or infections that do not disappear after a few days you should go see your doctor.

6) DAMAGE TO YOUR GUMS:- Poorly managed diabetes can weaken your gums and make them more likely to get infected.  High levels of glucose in your mouth fluids can also encourage bacteria to grow which causes further damage to your gums.  To reduce the risk of gum damage you should follow a good oral health routine by brushing your teeth daily, flossing daily and visiting your dentist on a regular basis.

7) DAMAGE TO YOUR SEXUAL ORGANS:- Diabetes can damage the blood vessels which supply the sexual organs and restrict the flow of blood to them.  In men this can lead to erectile dysfunction.  In women it can cause vaginitis (inflammation of the vagina), cystitis (inflammation of the bladder lining) and limited clitoral stimulation during sex (because of the poor blood supply).

I hope this article has given you a full overview of diabetes.  Whilst there is a lot of information here I hope you have learnt something new about this condition.  There are multiple types of diabetes but they all cause the same fundamental problem – poor blood sugar control.  Your ability to keep your blood sugar levels close to normal ultimately dictates how diabetes will affect you.  Whilst medical assistance may be required, leading a healthy lifestyle can go a long way to minimising the impact diabetes has on you.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

5 Ways To Make Jogging More Fun

“I don’t think jogging is healthy, especially morning jogging.  If morning joggers knew how tempting they looked to morning motorists, they would stay home and do sit-ups.” – Rita Rudner

As you can see from the above quote jogging is not everyone’s cup of tea.  For some people jogging provides a great mental and physical release.  However, other people find jogging boring and unnecessary.  If you are one of the people who does not like jogging then this article is for you.  Today I am going to discuss five ways that you can make jogging more fun.

1) MIX UP THE PACE:- Jogging along for long periods of time at the same pace can get boring.  So why not mix it up by throwing in some sprints?  Perhaps you could jog for two minutes then sprint for one minute.  If you are listening to music why not jog during the verses and then sprint during the chorus?  By mixing up the pace at which you jog it suddenly becomes a lot more interesting as you rapidly change speed at regular intervals.

2) ADD SOME RESISTANCE:- One way to make jogging a lot more challenging is to add some resistance.  Adding resistance does make you slower but allows you to build strength as you jog.  On top of this adding resistance can be a good way to improve your overall jogging speed.  If you add resistance slowly and try to maintain your jogging speed then you should be able to jog faster once the resistance is removed.

There are many ways that you can add resistance as you jog.  One of my favourites is to wear a rucksack which contains a few bottles of water.  Another method is to wear ankle or wrist weights whilst you jog.

3) MAKE IT MORE PRACTICAL:- One of the reasons people find jogging boring is that they see no purpose to it.  They jog from point A to point B and then back to point A again and see this as a pointless exercise.  However, if you are jogging to get somewhere you need to be it becomes a lot more fun.

There are a number of ways you can make jogging more practical.  One of my personal favourites is to make it part of your weekly shop.  If the local supermarket is within jogging distance then take a large rucksack, jog down, do your shopping and jog back.  Not only will this save you a little petrol money but it will also add some resistance to your jog on the way back.  Whilst this idea is not feasible for everyone (if you are shopping for a full family you probably cannot carry it all in a rucksack) there are plenty of similar methods you can employ to make jogging more practical.  For example, if you are meeting family or friends locally why not jog instead of taking the car?

4) DON’T JUST JOG:- If you find jogging boring but really enjoy other exercises why not do both?  When jogging outdoors there is plenty of opportunity to do pull ups (just find a sturdy tree branch or use the climbing frame in your local park), press ups, sit ups, crunches, planks, leg raises, squats, stretches and more.  So if you really cannot stand long jogs why not jog for five minutes then do a few press ups?  After this jog for a few more minutes then do a few squats.  Alternatively why not try bodyweight soccer sprints.  By adding the above exercises to your jog you will not only make it more fun but you will also get a fuller workout and exercise more of your muscles.

5) MAKE A PLAYLIST:- For me music can really make or break a workout.  One of the best ways to add some excitement to jogging (if you do not particularly enjoy it) is to make a playlist of your favourite tunes.  You can then listen to these tunes as you jog.  I find the time really flies by if you jog along to your favourite songs and it becomes a lot more fun as you jog to the music.

If you are not a fan of jogging then I hope this article appeals to you.  All the above are techniques I have used in the past to make my jogging more versatile and fun.  So if you find yourself avoiding jogging on a regular basis try one of my ideas.  You never know…you might even surprise yourself and enjoy it.

What do you guys think?  Are the above good ways to make jogging more fun?  Do you have any more ideas for making jogging more exciting.  Let me know by commenting on this post.

Sources:
Running Quotes (Quote Garden)

6 Top Dietary Sources of Protein

My last few articles have focussed on protein, the health benefits you can enjoy by eating it and the disadvantages of consuming too much.  However, I have not yet given too much attention to the topic of protein sources.  That is why today I want to discuss six of the top dietary sources of protein.  All these sources are healthy foods which provide you with more than just protein and if you do not eat them already I would highly recommend that you add them to your diet.

1) EGGS:- Eggs contain around 5.5g of protein each and are relatively low in calories with a medium egg containing approximately 68.  They are also a good source of vitamins B2, B5, B12 and D which collectively help your body break down food for energy, produce red blood cells, produce hormones, absorb other vitamins and promote strong bones and teeth.  On top of this eggs are also linked with improved mental and cardiovascular health.  As well as being a fantastic health food, eggs are extremely versatile.  They can be eaten as a standalone food either hard boiled, soft boiled, poached, fried or scrambled.  Eggs can also be used as part of a meal either as an omelette (just add some meat, vegetables, milk, cheese or whatever else you fancy) or as part of a tasty sauce.

2) CHICKEN:- Chicken is another fantastic protein source with a 100g skinless breast fillet coming in at 21.8g of protein and 116 calories.  It is a relatively low fat meat choice and contains high levels of vitamin B3 and B6 which support a healthy digestive system, a healthy nervous system and assist with the production of red blood cells and various hormones.  Chicken is also a rich source of selenium, an antioxidant which protects your body from free radicals (harmful by products that are released when your body uses oxygen).  Like eggs, chicken is another flexible food choice that can be eaten in many forms.  It can be eaten on its own, used as a sandwich filler, added to a curry, casserole or stew or mixed with a selection of healthy vegetables to create a nutritious evening meal.

3) BEEF:- Many people avoid beef because they believe the high levels of saturated fat make it a poor food choice.  However, beef is actually a very good source of protein with a 100g slice of lean, roast beef containing around 26.1g of protein and just 3.6g of fat.  Apart from the high protein content, beef has further health benefits.  It is rich in vitamins B2, B3, B6 and B12 which as discussed above perform a variety of important functions in your body.  Beef also contains high levels of selenium (which as discussed above protects your body from free radicals) and zinc (which can help protect your blood vessels from damage and supports a strong immune system).  When it comes to cooking and eating this meat there are a variety of options.  Roast beef is an excellent sandwich filler and if you add a few vegetables it makes a perfect family meal.  Like chicken, it is also a fantastic addition to a curry, casserole or stew.

4) SALMON:- Salmon fillets weigh in at 140 calories per 100g and each fillet also provides you with 20g of protein and 6g of fat.  Whilst it may seem like a relatively fatty protein choice, salmon provides your body with essential omega 3 fatty acids.  Omega 3 fatty acids are vital for good health with some of their most important functions including reducing inflammation in your body, protecting your blood vessels from damage and preventing cancer cells from developing.  Salmon also provides you with vitamin B3, B12 and D which each assist your body in performing various vital functions.  On top of this salmon is thought to have mood boosting properties and prevent age related mental illnesses such as Alzheimer’s disease.  Whilst fish is not everyone’s favourite food choice, salmon is reasonably versatile.  It can be eaten raw (in the form of smoked salmon), grilled, steamed or fried.  Salmon also complements many vegetables perfectly and the two can be combined to create a healthy, nutritious main meal.

5) TUNA:- Tuna is another great protein source with 100g of tinned tuna providing you with 24.4g of protein.  Since it is rich in omega 3 fatty acids and contains high levels of vitamin B6 tuna offers similar health benefits to salmon.  These benefits include improved cardiovascular health, mood boosting properties, protection against cancer and protection from age related mental conditions.  When it comes to eating tuna there are many options.  It can be eaten raw, cooked, combined with rice or pasta or added to a casserole.

6) ALMONDS:- Almonds are a great protein source provided you consume them in moderation.  A 100g portion of these nuts provides your body with 23.4g but it comes at a cost of 612 calories.  Almonds are high in both vitamin B2 and vitamin E which help your body absorb other vitamins, produce red blood cells and also offer protection from cancer and diabetes.  They are also rich in copper, manganese, magnesium and potassium which help your body produce energy and support a healthy cardiovascular system.  Although almonds are a bit more limited when it comes to how you eat them you still have a few choices and can either be eaten on their own or as part of a mixed fruit and nut selection.

Protein is an essential building block for your body but if you make the right protein choices in your diet you can enjoy numerous health benefits too.  All of the above foods are rich in various vitamins, essential fatty acids and other important minerals.  If none of the above foods are currently part of your diet then I highly recommend that you make some changes and start eating them more regularly.  By doing so you can ensure that your body remains strong, fit and healthy and provide it with the protein it needs.

Sources:

WH Foods

Weight Loss Resources

The Benefits of Carbohydrates

In my last few articles I have been focussing on carbohydrates.  I started by explaining exactly what they are and then covered a number of related topics including the glycemic index and the steps you should take when choosing your carbohydrates.  In this article I am going to cover the benefits that carbohydrates can provide.

1) THEY ARE AN EXCELLENT ENERGY SOURCE:- The primary function of carbohydrates is to provide your body with energy.  When you ingest any form of carbohydrate (whether it be pure sugar, wholemeal bread or a piece of fruit) it is broken down into glucose in the digestive tract.  This glucose is then released into the bloodstream where your cells can use it for energy.

Your body can convert fats and proteins into energy through a process called gluconeogenesis.  However, this process is very inefficient and prevents fats and proteins from performing their primary functions which are to build, protect and repair your body’s cells.  Therefore, one big benefit of carbohydrates is that they provide your body with an easily accessible energy source.

2) THEY ARE A RICH SOURCE OF FIBRE:- If you choose your carbohydrates wisely then you should be getting the majority from fruits and vegetables.  Both of these plant based foods are an excellent source of insoluble and soluble fibre which have a number of health benefits.

Insoluble fibre is a type of fibre that absorbs water in your digestive tract and helps push waste materials through.  Its benefits include keeping your digestive tract healthy, reduced bowel disease risk and reduced constipation.  Soluble fibre is a type of fibre that dissolves in water in the digestive tract to form a gel like substance which holds foods there for longer.  It helps slow down digestion which keeps your blood sugars stable and allows you to absorb a greater amount of nutrients from your food.

3) THEY ARE A RICH SOURCE OF VITAMINS:- Fruits and vegetables do not just provide you with fibre – they are also an excellent source of vitamins.  Each of the thirteen vitamins are essential for the proper functioning of your body and have a number of benefits.  They protect you from a number of diseases (including cancer and diabetes, boost your immune system, promote proper growth, help your body produce various cells and much more.

4) THEY ARE A RICH SOURCE OF PHYTONUTRIENTS:- Many fruits and vegetables provide your body with phytonutrients too.  These are chemicals that are found naturally in plants and have protective properties.  They can act as antioxidants (which protect your cells from the damage using oxygen can cause), protect your body from harmful bacteria and also protect your body from certain diseases.

Carbohydrates are often seen as the nutrient to avoid when it comes to healthy eating and weight loss.  People seem to forget that they are the best and most efficient way for your body to get energy.  They are also a great source of many healthy nutrients including fibre and vitamins which are often unavailable in other food types.  Without carbohydrates your body will become malnourished and inefficient.  As long as you eat sensible amounts and stick to unprocessed, natural carbohydrates you can give your body the energy and nutrients that it needs and enjoy multiple health benefits.

Now I want to hear from you guys.  Are there any carbohydrate benefits I have missed?  Do you agree with the benefits I have put down?  Let me know by leaving a comment.

9 Top Tips for Maximising your Metabolism

In my last three articles I revisited the topic of boosting your metabolism discussing the effect that both food and exercise can have.  I explained that metabolism generally refers to the number of calories your body burns in a day.  It is influenced by three main things:
- Your Basal Metabolic Rate (BMR) (the number of calories you burn performing the basic functions that keep you alive).
- Your level of Physical Activity.
- The Thermic Effect of Foods that you Eat (the number of calories it takes to digest and absorb the foods you eat).

Today I would like to bring all this information together and give you nine top tips for maximising your metabolism.

1) EAT HIGH FIBRE CARBOHYDRATES:- High fibre carbohydrates are harder to digest than simple carbohydrates and therefore have a greater thermic effect.  On top of this foods that are high in fibre are generally lower in calories (because fibre itself contains zero calories), help suppress your appetite and provide you with many more fantastic benefits.  High fibre foods include fruits, vegetables and wholemeal products so where possible make sure your dietary carbohydrates come from these sources.  Not only will they help you burn slightly more calories but they will also make it easier for you to lose weight.  However, you need to make sure that you do not go overboard on the fibre.  Excessive fibre consumption has been linked with wind, diarrhea, constipation and more.

2) EAT VITAMIN RICH FOODS:- Your body relies on vitamins and minerals to perform a number of essential functions.  If you become deficient in any of the thirteen vitamins you may not be able to perform some of these functions properly which can have a negative impact on your BMR.  There are lots of vitamin rich foods including fruits, vegetables, eggs, liver and nuts.  To maximise your metabolism you need to make sure you are getting the recommended daily allowance (RDA) for all your vitamins from the foods you eat.  It will keep your BMR at its optimal level and also promote good overall health.  However, like with fibre you need to make sure you don’t overdose.  Getting too many vitamins has a number of adverse effects including cell and organ damage.

3) DRINK LOTS OF WATER:- If your body is not properly hydrated it may not be able to perform certain vital functions.  This can lead to a reduction in your BMR.  Therefore, you need to make sure you are drinking enough water to maximise your metabolism.  I find that keeping a water bottle at your desk and topping it up regularly plus making an effort to drink extra water whilst exercising helps me stay hydrated throughout the day.

4) MAKE SURE YOU ARE GETTING ENOUGH PROTEIN:- Most people’s diets are rich in fats and carbohydrates but contain very little protein.  However, protein is a very important macronutrient that is essential for the growth and repair of your body’s cells.  It also has a greater thermic effect than fats and carbohydrates with research suggesting that 25% of the calories in protein are burned during digestion and absorption.  Therefore, you can give your metabolism a boost by making protein a richer part of your diet.  However, you need to make sure that you are not consuming too much.  Overdosing on protein can place stress on a number of vital organs including your kidneys.

5) ADD SOME SPICE TO YOUR DIET:- Spicy foods can temporarily increase your BMR.  For starters they increase your body’s temperature for a short period after consumption meaning that you will burn more calories as your body attempts to regulate this temperature.  Secondly, spices such as cayenne are thought to have thermogenic properties meaning that they temporarily increase the rate at which your body burns fat.  Like with the other foods mentioned in this article you need to exercise moderation when it comes to spicy foods.  Getting too much can lead to unpleasant side effects such as heartburn, stomach ulcers and an irritable bowel.

6) CUT BACK ON THE ALCOHOL:- Alcohol has a dehydrating effect and can therefore reduce your BMR.  Many alcoholic beverages are also full of simple carbohydrates meaning that they have a reduced thermic effect when compared with high fibre carbohydrates and protein rich foods.  On top of this excessive alcohol consumption can cause vitamin deficiencies which further slow down your BMR.  You don’t need to eliminate alcohol from your diet completely but if you drink regularly perhaps you should consider cutting down.

7) REDUCE YOUR CAFFEINE CONSUMPTION:- Like alcohol, caffeine has a dehydrating effect and can lower your BMR.  Drinking a couple of cups of coffee each day is unlikely to have any adverse effects on your metabolism but if you are getting all your fluids from caffeinated beverages you might want to think about substituting in some water.

START A CARDIOVASCULAR EXERCISE ROUTINE:- Your metabolism is partially affected by your level of physical activity.  Regular cardiovascular exercise helps in two ways.  First, you burn additional calories whilst performing the cardio.  Secondly, the number of calories you burn following a cardiovascular workout remains elevated for a few hours after you finish.  By going for a walk, jog, run, bike ride, swim (or whatever other cardiovascular exercise takes your fancy) a few times a week you can burn extra calories and boost your metabolism.

9) START A RESISTANCE TRAINING ROUTINE:- A pound of muscle burns around 6 calories per day whilst a pound of fat burns around 2 calories per day.  Therefore, by increasing your lean muscle mass you can raise your BMR.  If you perform a resistance training workout a few times per week and combine it with proper nutrition you can build additional muscle and increase the amount of calories you burn whilst resting.

As you can see from this article it is possible to boost your metabolism through a combination of smart food choices and a well structured exercise routine.  However, you need to remember that metabolism is not the key to successful weight loss.  Whilst you can increase the number of calories you burn on a daily basis by following the above tips there is a limit to their effect.  Maximising your metabolism will not compensate for eating too much food BUT if you learn to control the amount you eat and follow the above advice metabolism can be a powerful tool in your weight loss arsenal.  I highly recommend that you try and implement the above tips in to your lifestyle because they will give your metabolism a boost, help you burn more calories and more importantly they will improve your overall health.

Now I want to hear from you guys.  What’s your opinion on metabolism?  Do you think it’s an essential part of weight loss or do you think it’s over hyped?  Leave me a comment and let me know.

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