Articles from September 2012



Cod Liver Oil vs. Fish Oil

Cod Liver OilSupplements play an increasing role in health and nutrition these days. A major reason for this is the quality of the nutrients in the soil has declined over the years due to over farming. What is the difference between cod liver oil and fish oil? Cod liver oil is made from the fish liver of white fish such as cod and halibut. Fish oil is derived from the fatty flesh of the whole fish such as cold water fish like tuna, salmon and mackerel.

How about Omega-3? Both cod liver oil and fish oil contain the same Omega-3’s in similar proportions. Omega-3 promotes heart health, lowered inflammation, decreased formation of atherosclerotic plaques and optimal brain function. Omega-3 can also help relieve symptoms of depression. The major negative of taking cod liver oil is it’s been shown to contain a mixture of potentially harmful contaminants ranging from mercury to chemicals such as dioxanes and PCB’s. There’s also the chance of the rancidity of the cod liver oil. So make sure you keep it in a dark bottle in a cool, dark place.

Cod liver oil also contains the fat-soluble vitamins A and D.  These vitamins are stored in the fish liver so are present in cod liver oil capsules. They are not contained in fish oil capsules. Fat-soluble vitamins can cause toxicity if taken in large quantities. The upper limit intake for adults is 2,000 IU for vitamin D and 3,000 IU for vitamin A. If your vitamin D intake is above this amount it can lead to vomiting, weakness, constipation and nausea. Over the limit for vitamin A could cause liver problems, central nervous system disorders and osteoporosis.

The Verdict?

I used to take cod liver oil capsules as I just assumed if you don’t eat two portions of fish a week then you could get Omega-3 from the capsules. I then became aware of fish oil capsules. I wanted to know the difference and which one should I take. As I mentioned above they both contained Omega-3 so that was good but the game changer was the mixture of potentially harmful contaminants in cod liver oil that come from the fish liver. I knew fish oil did not have vitamin A and D but these could be found in foods or multi vitamins if you were lacking in these vitamins. Cod liver oil is ideal if you don’t get much sunshine and you are lacking in vitamin D but apart from that I would definitely recommend taking fish oil over cod liver oil.

How To Make Turkey Burgers

The key to having a healthier lifestyle is to cut down on eating processed food. There are so many hidden ingredients that help preserving the food but which can be detrimental to your health. So ditch those processed frozen hamburgers and try your own homemade turkey burgers. There a great healthy alternative as well as a great source of protein.

Ingredients:

125 grams of turkey breast mince

1/4 cup of finely diced onion

1/4 cup of finely diced red pepper

1 clove garlic, peeled and minced

1/4 teaspoon ground black pepper

2 teaspoons of olive oil

Ingredients

 Directions

1. Add the diced red pepper, diced onion, minced garlic, turkey breast mince to a bowl or pan. Then add 2 teaspoons of olive oil and the ground black pepper. Give it a good mix and add any spices if you would like to enhance the flavour.

Ingredients In Pan

2. Form two patties and place on the grill.

Turkey Burgers On Grill

3. Cook the patties in the oven at 180 C / Gas 6 for 13 minutes (Make sure oven is already heated first). Then turn over and cook for another 13 minutes.

4. Serve with wholemeal teacakes, lettuce, tomato and onion.

Turkey Burgers

Nutritional Information:

Calories: 175.8

Protein: 39.5 g

Carbohydrates: 13.3 g

Fat: 2.6 g

The Benefits of Rowing

Rowing MachineRowing is one of the best forms of cardiovascular exercise and calorie burners. You can burn around 200 calories with just 15 minutes on the rowing machine. It’s also low impact on the body, so risk of injury is low. It comes as no surprise that Olympic rowers are one of the fittest sports men and women on the planet. To get the full benefits you don’t need to be on the water either! You can use a rowing machine which gives you a similar workout minus the fresh air. When you use an exercise bike or go for a run, your heart mainly pumps blood to your legs. When you are rowing you are using over 80% of the muscles in your body. This means your heart is pumping blood to all these muscles and then adapts to be fitter and improve your cardiovascular health.

When you are rowing you use your calves, hamstrings, quadriceps, glutes, biceps, triceps, back, lats, shoulders, abs, oblique’s and lower back. As you can see, a vast amount of muscles are worked when rowing. The key muscles worked are the legs. Your legs provide the power to drive you back. Your legs should be doing the majority of the work, not your arms. So remember to concentrate on using your legs rather than the arms and back at the start of the stroke and finish off the final part with the arms, back and shoulders for that final squeeze at the end of the movement.

If you are doing resistance training to build or tone muscle make sure you do rowing at the end of your workout. This will fully fatigue the muscle. An example would be if you are training your shoulders. You could finish off your workout with rowing. This will hit the shoulders to fatigue and also give you a great cardiovascular workout.

Make sure you add rowing as part of you cardiovascular training plan to help keep your heart healthy and your fitness levels high!

You Become What You Think About

Whether you want to lose weight, build muscle or just improve your cardiovascular health, the mind plays a huge role. The mind gets and keeps you motivated, it develops those good habits and it lets you see your goal before you achieve it. I believe the biggest reason for people failing to achieve their health and fitness goals is down to lack of knowledge of how the mind works. You either control the mind or it controls you!

The MindThe mind hates change. It has a world view which has been built up throughout your life. It knows pigs don’t fly and money does not grow on trees. If you were to see a flying pig or a money tree, your mind would reject it instantly. Your mind would be racing to try and find a logical reason to justify why this can’t be real, so it fits into its world view.  That’s why when we try to make a change our mind try’s to resist it. Our habits are formed by our past experiences, family and friends. If you understand how this works then you can beat it! To change your bad habits you must replace them with good habits. How do you change a habit? You must repeat the new habit 30 times, so around a month for it to become a new habit. Your new habit will then be formed, replacing the old one.

Let me give you an example. I developed the habit of having porridge oats with kiwi fruit for my breakfast every morning but I wanted to add blueberries as well. To be honest I was not too keen on blueberries to start with but they have so many health benefits, I wanted to include them. It was hard at first to get used to eating them as part of my breakfast routine. I knew it would be at first. I knew if I did this for the full 30 days it would become a habit. After the 30 days it was formed as a habit. I now have blueberries every day with my porridge!

Our daily thoughts about our self, define who we become. They make up our self-image. What is a self-image? The self-image is your view of yourself. The person who you are and the person you think others think you are. You cannot outperform your self-image. If you don’t think you can do something, I can guarantee you won’t do it. If you don’t think you are worthy of something you won’t get it or keep it.

If you think you can do a thing or think you can’t do a thing, you’re right.

Henry Ford,

The good news is we can change our self-image. You need to spend about 5-10 minutes twice a day to picture how you want to be. Picture yourself with bigger arms, a six pack or a slimmer you. You have to feel it. Feel the emotion and the great feeling it gives you. You must do this daily. You need to train your mind daily, just like a sportsman would practice his sport daily. Every top sports person visualizes how they will perform. They see themselves winning and at their best. If you do this for just one day you will see a difference for just that day. If you do it every day you will see the difference for the rest of your life.

Most people see an old friend or a family member they have not seen in a while. The friend or family member say’s your looking really well or they may say you have put weight on. The majority of people will take the compliment of looking well and feel good for a short while and forget about it. The very same people will take in the negative comment about putting on weight and hold on to that image. They spend the rest of the day feeling down. Looking in the mirror seeing themselves larger than they really are. They may head to the kitchen and grab some junk food to make themselves feel better because they can only picture themselves as being overweight so what is the point. If that one person thinks so then I must be. Right? THIS IS TOTALLY THE WRONG THINKING!

You must hold the picture of yourself with that body you desire. Remember you are doing this twice a day. When you look into the mirror see that new body you want. This will make you feel good. Hold on to that feeling throughout the day. That feeling will keep you on track. Don’t allow any negative thoughts about your body enter your mind. If someone makes a negative comment just accept that it is only there view. Everyone one has different views. If you asked a hundred people there favourite food. Would they all say the same thing? No they wouldn’t. So just accept that you will always get negative comments but you don’t have to accept them! As soon as you feel yourself having a negative thought, think back to your image of that body you desire. This will make you feel good about yourself again. Once you build this momentum and learn to eradicate negative thoughts about your body, nothing will stop you!

You will feel more confident, you will feel in control. This thinking will smash through any of the training or nutrition obstacles you may come across. If you don’t control your thoughts, the nutrition and training will always breakdown when those negative thoughts pop up and you hold on to them. So remember, “You Become What You Think About”