Sunday, 4 March 2012

+ Week one

It's a rainy Monday so I won't get the 8.5k run into this morning. If it fines up I might do it later or head to the pool.


This weeks activities were


Monday:      am 8.5 k run
                   pm. Results PT session - legs and Power lifting


Tuesday:     am Swim 30 laps
                  pm 30 minutes bike


Wednesday: Walk 1.5 hours up and down Mt Gravatt lookout and trail area.


Thursday: am Results PT session - legs, core back and Power Lifting


Friday: pm 30 bike


Saturday: Rest


Sunday: Pm Karate Training






Took a break from the last months activities, tapered down towards the end of the week and did lots of research into food nutrition and vitamins and their effectiveness. Many believe that most ailments and diseases can be cured by large doses of vitamins and minerals. 


Here is a good article on the right and wrong type of foods to eat


http://www.bodyandsoul.com.au/food+diet/diets/the+anti+ageing+diet,16445


The anti-ageing diet

By Liz Graham First published: January 22nd, 2012
The anti-ageing diet
Lee Holmes shares the secrets to achieving a youthful, healthier body through foods with powerful benefits. Eat your way to a vibrant new you
Food has the power to prevent illness – but did you know it can also slow the ageing process and the appearance of wrinkles?

The key is to eat foods that fight inflammation, are rich in antioxidants and are easy to digest – foods which nutrition guru Lee Holmes calls "supercharged" in her book, Supercharged Food (Murdoch Books).

"Foods that are full of antioxidants, like vegetables, prevent inflammation and cellular damage by destroying free radicals in the body," Holmes says.

Free radicals are unstable oxygen molecules produced by such things as stress, pesticides and sun. In skin cells, they cause collagen breakdown, which leads to wrinkles.

Inflammation is the body's response to free radicals, says Holmes. Long-term inflammation in the body is associated with poor immune systems and a higher risk of cancers and chronic diseases.

Holmes began researching food's healing and anti-ageing benefits in 2006, when she was diagnosed with a severe autoimmune disease. After overhauling her diet, she completely recovered and is now healthier than ever.

Foods to avoid

Wheat, cow's milk and soy products: These are difficult for many people to digest and are not recommended for people with poor immune systems. Raw organic butter, however, is digested better than other dairy foods and is rich in essential vitamins and minerals, and fermented soy products such as miso, tempeh and tamari are okay in moderation.
  • Processed food: Consumption of artificial ingredients and additives wreaks havoc on the immune system.
  • Sugar: This is linked to a range of illnesses, including heart disease, autoimmune diseases and diabetes. Sugar in all forms should be limited as much as possible, including fruit – stick to one or two pieces a day. Use the natural alternative stevia instead when cooking.
  • Salt: All salt contributes to high blood pressure and heart disease, so use sparingly. Opt for sea salt, as table salt contains anti-caking agents.
  • Man-made fats: Trans fats, found in packaged foods and fried fast food, increase the risk of heart disease. The best fats to eat are cold-pressed extra-virgin olive oil, seed and nut oils, and moderate amounts of coconut oil.

10 anti-ageing foods

  1. Onions: Contain a high level of quercetin, an antioxidant that helps strengthen damaged cells. Onions also help raise "good" cholesterol levels.
  2. Garlic: Promotes the growth of white blood cells, the body's natural germ fighters. Both fresh and dried garlic have been shown to lower harmful LDL cholesterol and high blood pressure.
  3. Broccoli: Rich in magnesium and vitamin C, it's one of the most powerful immunity boosters available.
  4. Quinoa: This grain-like seed is a complete protein food, which means it contains all the essential amino acids your body needs to build muscle and repair itself.
  5. Kale: Jam-packed with essential vitamins and minerals, it also contains lutein, an important nutrient.
  6. Wild salmon: A great source of omega-3 fats – the ultimate anti-ageing nutrient – plus loads of vitamin D and selenium for healthy hair, skin, nails and bones.
  7. Nuts: These contain healthy oils, fibre, vitamins, minerals, potent phytochemcials and the amino acid arginine. 
  8. Spinach: Bursting with health benefits, it contains many phytonutrients and antioxidants, including vitamins K, C and E, folate, iron and carotenoids.
  9. Sardines: High in omega-3 fatty acids, they contain almost no mercury and are loaded with minerals such as calcium, iron, magnesium, potassium and zinc.
  10. Eggs: They contain high-quality proteins, essential minerals and every vitamin except C.

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