Posts Tagged ‘activity’
Monday, May 27th, 2013
What students eat and drink in the run up to their exams can affect their performance. Taking the time to eat healthily, get fresh air and exercise are very important preparations for a clear and focused mind during exam time.
Nutrition Tips -
Breakfast
Skipping breakfast can mean loss of recall and concentration both detrimental to a student so ensure you choose foods that are high in fibre and give your body a slow steady release of glucose for example
• Wholegrain cereal with milk, fresh orange juice.
• Bowl of porridge with sultanas.
• Wholemeal bread toasted with chopped banana.
Snacks
Snacking regularly on healthy foods can also ensure a steady slow release of glucose to the brain. Useful foods as snacks include
• Fresh fruit or vegetables.
• Popcorn.
• Fruit /Wholemeal scone.
• Dried fruit /nuts.
• Wholegrain cereal bars.
Lunch
Many students will be sitting two exam papers /day so eating a good lunch is very important. Here are some good options -
• Bowl vegetable soup and wholemeal scone/bread
• Wholemeal chicken/ham/egg/cheese sandwich
• Chicken/tuna wrap
Tags: 5 a day, activity, brain, carlow, diet, energy, exam, exercise, fruit, healthy eating, kilkenny, vegetables, vitamins and minerals
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Monday, February 18th, 2013
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1. Get Moving.
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Take the stairs instead of the lift, Walk short journeys you have to make, get off the bus a stop early.
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2. Start slowly and build up.
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Don’t try to do too much too soon. Instead, take a gradual approach, and build up your activity routine as you become fit.
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3. Stuck for time?
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As much as 2 x 15 minutes of exercise can make the difference.
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4. Desk exercises.
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While seated, perform some exercises to help strengthen and tighten your muscles.
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5. Do things you enjoy.
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You are more likely to stick with exercises that you find fun.
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6. Find a partner.
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People who exercise with a partner or group are more likely to stay on track.
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7. Drink plenty of water.
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Good hydration before, during and after exercise is essential to your wellbeing.
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8. Write it down.
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An exercise diary can help you chart your progress and provide motivation on those days that you just don’t feel like getting off the couch.
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9. Reward yourself.
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Set yourself weekly exercise goals and reward yourself with a new book, massage etc. at the end of the week if you have achieved these.
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10. Play some music.
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Exercising to your favourite songs can helps keep you motivated.
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Tags: activity, carlow, exercise, healthy eating, kids, kilkenny, lose weight, motivation, nutrition, nutritional concepts
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Monday, December 10th, 2012
It’s the Christmas party season again! How can we avoid putting on extra weight while having a great time? The following are some holiday eating tips to help you do just that so that you can still look good and be healthy in January.
- Don’t go to a party hungry. We often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.
- Watch your portion. Treat yourself a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion. Go for small portions. This way you can sample all the different foods. Moderation is always the key.
- Make a conscious choice to limit high fat items. High fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.
- Try other versions of alcohol. Instead of beer, cider, creamy liqueurs try dry wine or spirits with diet mixer, which have fewer calories.
- Drink plenty of water. Alcohol and coffee can dehydrate your body.
- Physical activity. Take nice brisk walks with your loved ones and enjoy their company in the holiday season.
Tags: activity, alcohol, calories, carlow, christmas, diet, fat, healthy eating, kilkenny, nutrition, party, portion, snack, sugar, winter
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Monday, November 12th, 2012
The cold and flu season has begun. While there is no way to cure the common cold or the flu, healthy eating during cold and flu season can help prevent you getting sick.
Researchers have found positive links between immune function and components in food.
Garlic may boost your immune system, increasing resistance to infection and stress. Raw garlic is an expectorant – good for chest infections and coughs.
Yoghurts and other dairy products contain probiotics, beneficial bacterial with immune boosting benefits. Also check dairy product labels for vitamin D. Early research suggests low levels of vitamin D may be linked to a seasonal increase in colds and flu and a higher incidence of respiratory infections.
Vitamin C, found in citrus fruits and juices, may also help the body’s immune system.
Zinc, found in meat, chicken, peanuts and peanut butter, plays an important role in the proper functioning of the immune system in the body
Healthy eating during cold and flu season means getting the daily requirement of essential vitamins and minerals by eating a balanced diet that contains a variety of foods from all food groups.
Boost your immune system
Healthy bodies have an easier time fighting off infection. To stay healthy and boost your immune system:
- Get plenty of rest. Get at least seven to eight hours sleep a night.
- Eat a well-balanced diet. Healthy foods such as vegetables, fruit, grains, etc. are an important part of keeping your body nutrition at its best. Processed, fatty, and sugary foods don’t give the immune boosting protection that healthier food does.
- Exercise regularly.
- Reduce stress levels.
- Keep well hydrated. Dehydration inhibits the immune system’s functioning.
- Cut back on unhealthy habits, such as smoking and over consumption of alcohol
Studies have shown that a session of moderate physical activity produces positive effects on the immune system. Over time, this means catching fewer colds and other upper respiratory tract infections.
Tags: 5 a day, activity, carlow, cold, dietitian, flu, healthy eating, kilkenny, nutrition, nutritional concepts, vitamins and minerals, winter
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Tuesday, July 31st, 2012
Joint pain is not pleasant, and today, more and more people are beginning to suffer from joint pain at earlier ages than before. Active people, are complaining about sore, stiff and painful joints, and looking for a good natural relief from this discomfort. Fish oils are considered a dietary means of helping to deal with painful joint pain.
Why fish oil?
Well, fish oil contains EPA and DHA, commonly referred to as omega-3 fatty acids. Omega 3 has a number of beneficial effects on the body, including the joints. Omega-3 fatty acids have been shown to reduce inflammation by interfering with the production of inflammation-producing chemicals which stimulate pain nerves in the tissues. When you add these benefits to the others known to be associated with fish oil like lowering triglycerides, reducing the risk of blood clots, and benefiting both the heart and brain, there is no doubt that it is a beneficial joint supplements.
What foods contain omega 3?
Oily fish is the richest source of Omega 3. This includes salmon, mackerel, rainbow trout, fresh tuna, herring, shrimp, crab, sardines and pilchards. Weaker sources include flaxseed or linseed oil, rapeseed or canola oil, walnuts, and dark green vegetables.
How much should I eat?
2 portions of fish per week, at least one of which must be oily is sufficient for general health. This is equivalent to 500mg of Omega 3. 3-4 portions of oily fish, or 1000mg, is strongly recommended if you have heart disease or are at risk of heart disease.
Do I need a supplement?
You do not need a supplement if you are eating oily fish as recommended. If you dislike fish or have high requirements for omega 3, taking omega 3 in supplement form should be considered. There are many Omega 3 supplements on the market.
Tags: activity, carlow, dietitian, energy, exercise, fish, healthy eating, kilkenny, nutrition, nutritional concepts, nutritional supplements, oil, Sport
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Monday, June 18th, 2012
We all want our children to grow up to be happy, healthy adults. Whatever 
their weight it is important that children eat properly and get lots of exercise to build a healthy body.
Children need to do at least 60 minutes of activity a day to help them stay happy and healthy. Activity does not always have to mean sport – running around and having fun outside counts too.
The following activity chart should help us all to do something active every day.
- Try to do at least 20 minutes of green activity every day.
- Work towards 60 minutes of green and amber activities every day.
- Agree on a limit to spend on red activities every day.
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Green (Very active)
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Playing outside – football, skipping, dancing, swimming, cycling.
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Amber (Moderately active)
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Walking to school, cleaning your room, washing the car, getting off the bus one stop earlier. |
Red (Non active)
Spending time on the computer / play station, watching TV.
Try to spend more time on green and amber activities and less on red.
Tags: activity, carlow, exercise, healthy eating, kids, kilkenny, Sport, vitamins and minerals
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Monday, April 9th, 2012
So it’s Easter time again! As I researched the content for this blog I came across this article on the Daily Mail website and decided to share it with you all. It’s definitely an interesting read. I hope this helps to keep you all on the right track. Enjoy!
http://www.dailymail.co.uk/health/article-382232/Easter-Eggstravaganza-Surviving-Easter-diet.html
Tags: activity, calories, carlow, diet, easter, energy, fat, food label, healthy eating, kilkenny, lose weight, nutritional concepts, saturated fat, sugar
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Monday, March 26th, 2012
As we reported previously, being physically active can reduce risk of heart disease. It can also help to keep the lungs healthy, tone muscles, keep bones strong and help to burn calories so that you lose weight.
Health experts recommend 30 minutes of moderate intensity activity five times a week. It might sound like hard work but fast walking counts as a ‘moderate intensity’ exercise.
Better still, you don’t have to do 30 minutes in one go – it’s fine to do two blocks of 15 minutes or even three blocks of 10 minutes if you prefer. If you’ve never exercised or you haven’t been physically active for a long time, it’s worth getting the once over from your GP before starting out.
Then, follow these tips….
No matter what your age, level of fitness, ability, size or shape, there’s an exercise out there that’s right for you so start doing some research to find some activities that will suit you and your lifestyle.
Investigate what’s on offer in your local area – phone around the leisure centres, gyms and pools and find out about times, availability and prices.
Don’t narrow your choices down to the gym or class based activities. Explore other ideas.
Always warm up properly before taking part in exercise. You’re far more likely to injure yourself if your muscles haven’t been warmed up. Remember to cool down, too.
Start gradually and slowly increase the amount and intensity of the activity you’re doing. You’ll be amazed at how quickly you’ll see an improvement.
Tags: activity, energy, exercise, healthy eating, kilkenny, lose weight, nutrition, nutritional concepts, Sport
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Monday, January 16th, 2012
Good nutrition is important all through life and particularly so when trying to become pregnant. 
It is a good idea to make any changes to your diet and fitness in plenty of time before you become pregnant (at least 3-4 months beforehand). This helps to boost your fertility and makes sure that your stores of key nutrients are at their best and that your weight is stable.
Lifestyle changes are just as important for men as for women. Obesity, alcohol intake and nutritional deficiencies can have a negative effect on both male and female fertility- so look at taking these positive steps together.
So here are some tips to achieve that healthy lifestyle and help you on your journey to become pregnant -
- Try to get to a healthy weight – follow healthy eating guidelines and exercise routines.
- Take a folic acid supplement every day – Folic acid is a B vitamin that plays a crucial role in the formation of the spinal cord and brain by helping the neural tube to close over properly. Simply start taking a 400mcg folic acid tablet every day at least 10-12 weeks before you plan to get pregnant. Continue to take it until week 12-14 of your pregnancy.
- Eat more iron rich foods – Most women in Ireland don’t eat enough iron rich foods. Including rich sources like lean red meat, chicken, turkey and oily fish several times a week will help to boost your stores. Including plenty of vitamin C from fruits and vegetables and cutting down on your tannin (tea, red wine) boosts your iron absorption.
- Calcium & Vitamin D – Good stores are needed for baby’s development and to protect mother’s bones. Be sure to eat at least 3 servings of dairy foods (milk, cheese, yoghurt) every day to meet your calcium needs. Vitamin D is found in foods like oily fish, margarines, cheese and eggs. It is also made in the skin through the action of sunlight. Just 20 minutes daylight on hands and face everyday will help to boost your stores.
- Alcohol- cut it down or cut it out – Alcohol intakes higher than the guideline of 14 units a week for women and 21units a week for men may have a negative effect on fertility for both men and women. Excessive alcohol is harmful to your baby’s development, and the early days and weeks of life (when you may not know that you are pregnant) are most sensitive to even moderate amounts of alcohol.
- Smoking- quit now – Smoking cigarettes reduces your fertility. Smoking when pregnant is harmful to your baby and is linked with low birth weight and premature birth.
Tags: activity, calories, carlow, diet, fertility, healthy eating, kilkenny, lose weight, nutrition, nutritional concepts, preconception, pregnancy, vitamins and minerals
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Monday, January 2nd, 2012
So it’s the time for New Year Resolutions again! As I researched the content for the first blog of 2012 I came across this video on the BBC website and decided to share it with you all. 
It gives us an insight into the psychological impact of sticking to New Year Resolutions. I hope this helps to keep you all on the right track. Enjoy!
< http://www.bbc.co.uk/go/em/fr/-/news/health-12068595 >
Tags: activity, calories, carlow, diet, healthy eating, kilkenny, lose weight, new year resolution, nutrition, nutritional concepts, portion
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