BlueSkies Newsletter - April 2011
Welcome to the April edition of the BlueSkies Newsletter.
We hope that you find the articles informative and useful.
In this edition, we look at:
How Spinach & Beetroot Can Boost Energy Production
How You Can Spruce Up Your Breakfast
How To Give Yourself A Mental Health MOT
Also this month, find out about the nutritional benefits of leeks and win tickets to the London Pet Show.
If you have any comments or there is a particular topic that you would like us to cover, please contact us.
How Can Spinach & Beetroot Boost Energy Production?
In the past, iron-rich vegetables have been touted as 'energy-giving' - just think of Popeye and his spinach! However, new research has shown that it may actually be the nitrates in these vegetables and not their iron content that are the true 'energy-boosting' compounds.
Researchers from the Karolinska Institute in Sweden found that healthy people who took a low-dose inorganic nitrate supplement for 3 days consumed less oxygen during a cycling trial. The study which was published in the February Edition of Cell Metabolism showed that the nitrate supplementation improved performance by increasing the efficiency of the mitochondria. Mitochondria produce energy for the cells of the human body and are known as 'power-houses' of our cells.
The amount of nitrate taken in the study was equivalent to 2-3 beetroot or a plate of spinach - not huge amounts but the equivalent to a serving of these vegetables. However, it is important to recognise that the effects will not be as dramatic as Popeye experienced! What happened was that less oxygen was used to achieve the same workload making the exercise seem easier due to the enhanced efficiency.
What may be more interesting to the non-athletic population is that this research may provide a pointer towards the reason why fruit & veg can help prevent heart disease and diabetes. The nitrate in the diet increases the levels of nitric oxide in the body and this can open up blood vessels, lower blood pressure and improve circulation.
On the flip side, the research also showed that mouthwash may reduce the benefits of nitrates by killing bacteria present in the mouth which aid in the production of nitric oxide.
Food Of The Month - Leeks
Leeks are in season at the moment and, therefore, are at their best with their subtle, yet distinctive flavour. However, they are a much under-used vegetable as they are often thought of as the poor-cousin of onions or garlic! Leeks are great additions to stews, they go very well with potatoes to make tasty soup and they partner fantastically with most cheeses to make great side-dishes.
With a low calorie content (~25kcal per 100g) but a high Vitamin C, Iron & Fibre content, leeks are a healthy addition to any meal. As part of the same family as garlic and onions, leeks also provide many of the cardiovascular health benefits associated with these 'white' vegetables. So, why not get the recipe book out and add a few leeks to your shopping basket this week?
Give Yourself A Mental Health MOT
We are always encouraged to keep ourselves fit and healthy but the emphasis is often placed on our bodies as opposed to our minds. However, Mental Health Action Week (March 23rd-29th 2011) urged people to take a Mental Health MOT.
Experts claim that a few simple steps could safeguard most of us against feelings of depression and anxiety whilst preventing small concerns escalating into major breakdowns.
Uncovered Magazine, which focuses on mental health and well-being, came up with its 10-top-tips for a Mental Health MOT during Mental Health Action Week. These are:
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Sleep - experts recommend between 7 and 9 hours sleep to prevent depression and stay alert. Sleep is a great way of resting and repairing the mind ready for the day ahead.
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Diet - what you eat is fuel for your body and mind. Choose foods which are high in Omega-3 such as oily fish, foods which are rich in B-Vitamins such as wholegrain carbohydrates, meat & dairy products and opt for complex carbohydrates such as brown rice as opposed to processed foods.
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Drink plenty of water - staying hydrated is important for mental function and can prevent headaches and feelings of light-headedness.
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Have some 'me-time' - find time to relax and allow your brain to switch off.
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Exercise regularly - exercise releases endorphins which lift your spirits and give you a 'natural-high'. Exercise can also improve your social life which is important for mental health too and team sports can reduce any feelings of isolation which may contribute to depression. Ideally take part in exercise outside for added benefits - the great outdoors has a calming influence on the mind and gives us a feeling of 'release'.
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Find a hobby - active hobbies that get you out of the house and allow you to socialise can provide an ideal way to create a social network which is important as it means you have more people to talk to about any concerns you have before they become major worries.
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Communicate - remember 'a problem shared, is a problem halved'!
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Keep a diary - write down how you feel on a daily basis to externalise your emotions. Writing things down allows to you clarify how you are feeling in a very structured way and can help you draw conclusions about your feelings.
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Distract yourself - if you feel anxious, try to switch off for a few minutes by listening to some music or visualising a relaxing time/place.
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Consult a professional - if you are worries about you mental health, visit your GP - they're trained to help and may be able to put your mind at rest or, if necessary, refer you on to an appropriate professional.
Charlotte Fantelli, editor of Uncovered Magazine, says, "Small changes to our daily routines can make the world of difference. We're determined to banish the stigma surrounding mental health and to encourage people to look at their health in a holistic way."
Win Tickets To London Pet Show
London Pet Show, sponsored by Vanish, takes place from 7-8 May 2011 at the National Hall, Olympia, London. There will be something for everyone as Olympia will come alive with hundreds of animals under one roof; from the cute and cuddly to the weird and wonderful! The show will be a pet bonanza packed full of hundreds of different breeds of animals, amazing animal action displays and fun, informative talks and discussions.
The show, which is the UK's largest pet exhibition, will have 5 exciting zones packed with dogs, cats, small furry animals, aquatics and exotic animals.
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Discover Dogs - in this zone visitors can meet experts on numerous popular breeds of dogs, from Dalmatians to Dobermans, and get advice from owners and breeders on choice of breed, care and training.
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Discover Cats - this zone offers visitors advice on different breeds of cat and the latest cat goodies and gadgets. The London Pet Show will also be bringing 'Cat Agility' to the UK for the first time.
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Discover Exotics & Aquatics - this zone offers the chance to learn about a host of pets including tarantulas, giant hissing cockroaches, corn snakes, bearded dragons and leopard geckos to name but a few!
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Discover Small Furries - here visitors will be able to meet ad stroke lots of different breeds of rabbits, plus guinea pigs, chinchillas, rats, mice, gerbils and hamsters. There will be talks and demos on grooming and claw clipping and a display of rabbit show jumping!
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Discover Pets - in this zone visitors will be able to purchase all sorts of animal products and there will be lots of fun activities for children. There will be informative talks from animal behaviourists and TV vets, including ITV's 'Zoo Vet' Matt Brash.
So, if you are looking for a new pet, want more information on how to look after your current pets or simply want a fun-packed day out, head to the London Pet Show next month. Tickets can be booked on the website www.londonpetshow.co.uk or via the hotline on 0844 873 7332.
BlueSkies Fitness have one family ticket (2 x adults + 2 x children) worth £41 for either day of the show to give away to one lucky competition winner.
To enter the competition, simply email your name, address and contact phone number to info@blueskiesfitness.co.uk with London Pet Show Competition in the subject line. The winner will be picked at random on Tuesday 26th April and the winner notified by email on Wednesday 27th April. Please note that the competition closes at midnight on Monday 25th April. Good luck!
Shake Up Your Wake Up!
'Breakfast is the most important meal of the day!'
'Eat breakfast like a King, lunch like a Prince and dinner like a Pauper!'
We often hear these sayings but do we really take any notice of them? Probably not but the word breakfast literally refers to 'breaking the fast'. At breakfast, we are eating for the first time following the overnight fast during which our energy stores have dropped. Therefore, we should use our breakfast to replenish our energy stores and give us a great start to the day.
If you are still not convinced then consider these facts:
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Breakfast eaters tend to be slimmer than breakfast skippers
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Eating breakfast can aid concentration and mental performance at work and at school
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Breakfast provides you with nutrients and energy for the day ahead
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Research shows that breakfast eaters are less depressed and have lower levels of stress than breakfast skippers
So, what is a healthy breakfast? Well, at www.shakeupyourwakeup.com, they give the following tips:
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Breakfast should be eaten within 2 hours of waking and provide calories in the range of 20-35% of your daily energy needs
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Wholegrain bread and cereals at breakfast provide carbohydrate for energy as well as vitamins, minerals and fibre.
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Adding fruit to your breakfast gets you off to a good start towards your 5-a-day
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Eating dairy for breakfast contributes towards your protein and calcium requirements
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Beans, eggs, grilled bacon, kippers etc provide protein and add a bit of variety to breakfast
What's more, if you're bored of your current breakfast and want a few more ideas, www.shakeupyoruwakeup.com is packed full of them! For example, try their recipes for Bran Flake Pancakes, Breakfast Topped Bread, Spiced Cranberry Porridge or Omelette Brunch. Or alternatively, plug your favourite ingredients into their recipe finder to discover new ways to enjoy your breakfast.
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