Tag Archives: calories

5 Autumn Super Foods

As the leaves begin to turn and fall off the trees, the autumnal season is starting to really shows it’s true colours. A change in landscape means that there’s new autumnal fare available on the grocery store shelves.

For maximum health boost, it’s important to buy whatever fruits or vegetables are in season. Ripe fruit always tastes better too! The following short-list are some of the best super foods autumn has to offer:

1. Pumpkins – They’re not just for carving you know – In fact the pumpkins is one of the most beneficial vegetables available for you this season. The pumpkin is naturally low in calories, containing high levels of fibre, vitamin A and water. Pumpkins are also packed with useful minerals such as potassium and calcium whilst being naturally low in fat. Try grilling or roasting  pumpkin for a delicious treat.

2. Autumnal Lamb –  With approximately 250 calories per 100grams of cooked meat, lamb isn’t considered one of the healthiest foods available. However, lamb is also a great source of protein, vitamin B12 and zinc, which are good for strong bones and the blood. Vitamin B9 and Niacin are also known for helping against the ageing process. For a tasty roast dinner treat, roast your lamb with honey mustard parsnips and pumpkin wedges – delightful.

3. Pomegranates – This tropical fruit which is at it’s best between September through to January is native to the Middle East and the Mediterranean. Many professional nutritionists recommend pomegranates as they contain high levels of antioxidants, whilst offering a rich source of vitamin C, B6, A and E. The juicy seeds found in the fruit, known as arils, are delicious over salads or deserts.

4. Plums – Plums are a great natural source of calcium, magnesium and potassium whilst the purple variety is also rich in iron. Plums are also packed with fibre, and although they don’t contain too much vitamin C, you’ll find a great deal of vitamin E instead – a powerful antioxidant. Not many people know this, but plums are a natural laxative, so be careful not to overdo it!

5. Cranberries – Cranberries become ripe during the autumn season so it’s worth keeping your eyes peeled. As a naturally healthy, low calorie fruit, cranberries have been known to help against various diseases including heart disease and cancer. Cranberry juice is a great way of taking the fruit on board, as the berries themselves can be a little tart for eating. If you have the berries ready to use, try pairing them with apples and pears.

Running tips – Keeping to the beat!

Some of us find motivating our bodies for exercise a little difficult – Why not encourage yourself during your next workout by incorporating a little fun. Music in particular! According to a new study published by the Brunel University of London, listening to the right music during exercise can have a positive effect on your performance and mood.

Take a look at some of the Healthy Hideout’s reasons why you should be playing your favorite tunes the next time you decide to jog around the block:

  • Lower your perception of exhaustion – You’re distracting your brain from the activity you’re actually doing, so you’ll be less inclined to think about being tired and stopping.
  • Heighten cardiovascular benefits – Music with a steady beat helps with the natural rhythm of breathing, resulting in a great amount of oxygen to where you really need it.
  • Extended workout time – You’ll be encouraged to workout for longer because you’re having fun – Longer workouts equal greater benefits.

During exercise, our brains will work hard to find external motivation to keep interested – If you can provide this through the form of music you’re less inclined to become bored too quickly. Brunel’s team of researchers found that music around 120 – 150 beats per minute offered the perfect exercise tempo, resulting in your workout being at least 20% more effective. Lead researcher Dr Kargeorghis says that because “maintaining a synchronous movement during the onset of fatigue requires more attention” our bodies tend to focus less on how tired we are, and more towards continuing an effective workout.

What tunes do you listen to during your workout? If you are based in the south of England then why not check out the Great South Run?!

 

 

Lose weight eating junk food

Eating a balanced diet whilst maintaining a good level of exercise are two of the key elements to living a healthy lifestyle. One professor of nutrition based in Kansas, USA decided to go against this basic principle in order to fulfil his own premise: Weight loss relies on pure calorie counting – not the nutritional value of the food you intake. He named his diet “the convenience store diet.”

Twinkies were a main source of Professor Huabs Diet

Twinkies were a main source of Professor Huabs Diet

Sticking to a selection of sugary cake treats for 10 weeks including “Twinkies” and donuts, with variety added in the form of Doritos, sugary cereals and Oreos, Professor Mark Huab managed to lose a massive 27 pounds in just 2 months. The key was to stick to 1,800 calories a day, with the average man needing 2,600,  and exceed no more calories than he burned. His body mass index, or BMI, went from 28.8 to 24.9 which is considered normal by local average. He now weighs 174 pounds.

Surely being on such a diet would have negative effects on the body? Well in terms of cholesterol, this certainly wasn’t the case. LDL, or “bad” cholesterol dropped 20 percent whilst “good” cholesterol increased 20 percent. Even bad fats such as triglycerides were reduced by 39 percent. But despite obvious figures, Professor Huab does not recommend his snack-only diet.

“What do these results actually mean? Do they mean that I’m healthier or does it mean how we define health from a biology standpoint, that we’re missing something? I’m not geared to say it’s a good thing to do, I’m stuck in the middle. Without more information I can’t give a concrete answer.”

Even though the results are astounding, it’s good to note that Haub was taking a multivitamin pill and a protein shake daily. Vegetables included two or three celery stalks or a single can of green beans.

At the Healthy Hideout, we’re always interested in what our readers are doing with their eating habits. Are you dieting at the moment? If so, what diet are you using?