Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Fats – choose them wisely! September 14, 2014

Filed under: Health,Nutrition — jax allen @ 6:56 am
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The Skinny on Choosing Fats

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Processed seed and veggie oils are very high in Omega-6 polyunsaturated fatty acids. As you know when the Omega-6 to Omega-3 ratio shifts too high in favour of Omega-6, bad things happen in your body.
The excess Omega-6 can cause inflammation (1)
Inflammation is linked to cardiovascular disease, cancer, diabetes, arthritis and more.
Studies also show that Omega-6 fatty acids may increase death from heart disease.

So, when you are told to avoid saturated fats consider what you are the alternatives are doing to your body.
I would NEVER encourage you to go Low Fat either. Your body needs fats – they’re not called Essential Fatty Acid for nothing!

2. Rose, G. A., Thomson, W. B., & Williams, R. T. (1965). Corn oil in treatment of ischaemic heart disease. British medical journal, 1(5449), 1531.

3. Christakis, G., Rinzler, S. H., Archer, M., & Kraus, A. (1966). Effect of the anti-coronary club program on coronary heart disease risk-factor status. Jama,198(6), 597-604.


Cooking Fats

What’s the best way to choose fats?

Look at these three things:

1. How they are made. Choose least processed options, the unrefined or ‘virgin’ oils.

2. Fat composition, more saturated fat content means less heat damage when cooking.

3. Smoke point, how hot it gets before it smokes! But look at fat composition first.


Try cooking with these fats instead of processed veggie and seed oils: Coconut oil, butter (or clarified butter called Ghee), and even animal fats like goose fat and lard! Yes lard…

Don’t cook with these processed oils at high heat, they are not stable. In fact, we recommend you avoid them all together. Stay away from margarines too, remember even insects won’t touch them!

Soybean oil
Canola oil
Corn oil
Safflower oil
Cottonseed oil
Sunflower oil
Rapeseed oil
Rice Bran oil
Olive oil, virgin, is still an excellent choice but for dressing hot and cold foods NOT for frying or roasting! It’s attributed to the amazing health of the Mediteranean diet. (7)

Remember, processed seed & veggie oils are snuck into a lot of foods. If you really want to avoid them, always read the label!

Reference 7
7. Kontogianni, M. D., Panagiotakos, D. B., Chrysohoou, C., Pitsavos, C., Zampelas, A., & Stefanadis, C. (2007). The impact of olive oil consumption pattern on the risk of acute coronary syndromes: the CARDIO2000 case–control study. Clinical cardiology, 30(3), 125-129.

Eat Clean. Stay Active. Feel Great



Heart Problems Detected Via Webcam? September 10, 2014

Filed under: Health — jax allen @ 8:35 am
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Heart problems could soon be detected with a webcam, claim scientists… Posted Daily Mail. UK


Friendship Prevents Heart attacks! August 20, 2014

Filed under: Health,Uncategorized — jax allen @ 2:58 pm
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A recent article in the Belfast telegraph Reported on a study showing that local ties reduced the chances of Heart attacks.
This is the linc

Our Heart Support group in Gloucester works in a similar way, the group welcomes new members and soon they are staying for coffee, going for lunch, meeting for group walks as well as joining our exercise sessions.

If you’re local you should pay us a visit.
We’re at Elmscroft Community centre in Barnwood. Mondays and Fridays from 9:30 – 12:30.

Email me for more info.

Eat Clean. Stay Active. Feel Great.



#1- Tackle Your Inflammation – Sugars June 2, 2014

Filed under: Health,Nutrition — jax allen @ 8:30 am
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SUGARS : Pro-inflammatory Agent: Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. Recently, it’s also finally been proven that sugar, as well as dairy, are the causes of acne.


Find them in: Sugar-sweetened beverages like soft drinks, fruit drinks and squashes are some of the major sources of dietary sugars that many have overlooked. Do you know that drinking a can of Coke is the same as sucking ten sugar cubes? Other obvious sugar-loaded foods to avoid or at least limit include pastries, desserts, sweets and snacks. And when you’re looking out for sugar in the ingredients list, note that sugar has many names: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose are some of the creative names used.


Inflammation-dousing Substitute: Got a sweet tooth? Opt for natural sweeteners like stevia, honey. Blackstrap molasses to flavour beverages and foods modestly. Natural sugars found in fresh or dried fruits and fruit preserves with no added sugar are also great choices. Not only do they give you the sweetness you crave, fruits also supply you with vitamins, antioxidants and fibres that you won’t find in sugary foods and drinks. Dates, figs, persimmons, kiwis, tangerines and various types of berries are some of the natural healthy snacks you can sink your teeth into.


Inflammation – Why Worry About It? May 26, 2014

Filed under: Health,Nutrition — jax allen @ 8:30 am
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Inflammation – Why Worry About It?


According to statistics from the World Health Organization, about 12.9 million people world-wide died from some form of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

But study after study shows that the risk of heart disease and cancer are modifiable by our life style choices which include the food we choose to eat each day. With every bite we take, we’re either balancing the pro- and anti-inflammatory compounds in the body. Tipping the scale to one end.


To shift the balance to your favour, other than incorporating more natural anti-inflammatory foods in your diet, it’s also equally important to avoid or cut down on foods which are known to promote inflammation. Here, we look at the top ten foods which set the stage for inflammatory diseases


300 Gloucestershire Women Die Every Year! January 12, 2014

Read more:


Online health hub launched as figures reveal 300 women in Gloucestershire die from heart disease every year
By The Citizen | Posted: December 26, 2013

Read more:

Around 130 women in Gloucester and 170 in Cheltenham die each year of heart disease it has been revealed.

As the first ever virtual Women’s Room is opened to raise awareness of heart disease in women, the British Heart Foundation is warning that the illness affects women as well as men,

Commonly stereotyped a ‘man’s disease’ more than 310,000 women in the South West of England live with a heart or circulatory condition.

In the South West of England, 7,240 women die each year from heart and circulatory diseases with 170 of those coming from Cheltenham and 130 from Gloucester.

Maureen Talbot, Senior Cardiac Nurse at the BHF, said: “Coronary heart disease kills nearly three times as many women as breast cancer. Yet as a society we continue to prop up the myth that heart problems are just for men. Everything from TV adverts to soap plotlines show men with heart conditions. But it’s incredibly rare to hear about a woman with heart disease.

“As a result women often feel very isolated when they’re diagnosed with a heart condition. We want to shout from the rooftops that if you’re a woman living with heart disease you are not alone. Our Women’s Room can give you the ‘informational hug’ you need and introduce you to other women, just like you.”

Even with supportive family and friends around them, women can feel lonely and afraid when they’re diagnosed with a heart condition.

The BHF’s Women’s Room – an online hub available 24 hours a day – allows women with heart conditions to share their experiences and find support from other women who know exactly what they’re going through in a women-only online forum.

The online hub features stories of real women living with heart disease. It offers practical information to help women adjust to life with a heart condition, such as how to tell colleagues, family and friends about a heart condition, how to deal with work issues, what to do if they’re worried about their finances and how to cope if they feel upset or stressed.

It also includes of information and advice for all women who want to keep their hearts healthy.

The BHF created the online hub in response to feedback from women heart patients and wider research with more than 600 women across the UK.

Women, who are worried or curious about their heart, can visit the BHF’s Women’s Room – an online hub full of practical information and a forum where they can talk to other women, just like them.



How To Reduce the Risk of Second Cardiac Event November 25, 2013

Filed under: Health — jax allen @ 6:26 am
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I ran a short workshop on Saturday for a few clients and while we discussed juices vs. smoothies I was explaining the work I do with my Super Seniors. I’ve known for a long time that just turning up to a club like ours give members a much better chance of avoiding further problems. The thing I find interesting is that this protective effect has as much to do with friendship and support as the exercise activities I offer – never thought I’d admit that!

Then I found this article published in SAGA newsletter- have a read. Maybe you’ll decide to join a support group for your rehab, or encourage someone close to you to…..


Reduce the risk of a second heart attack

By Lesley Dobson , Thursday 14 November 2013
New guidelines on cardiac rehabilitation aim to improve heart health, both in and out of hospital.
Scientists know that taking part in a cardiac rehabilitation programme after you’ve had a heart attack can help improve your health and reduce your risk of having another heart attack.

Now the National Institute for Health and Clinical Excellence (NICE) has published updated guidance on the best ways to reduce this risk.

The UK death rate from Coronary Heart Disease (CHD) is quite high when compared with other countries. CHD causes more than 103,000 deaths a year. And there are around one million men and almost 500,000 women in the UK who have survived a heart attack.

The aim of the updated guideline is to help prevent those heart attack survivors from having another heart attack. The new guideline recommends:

Cardiac rehabilitation should be started as soon as possible, and before the patient is discharged from hospital.
Patients should be invited to a cardiac rehabilitation session, starting within 10 days of their return home.
Cardiac rehabilitation programmes should be offered in a choice of places, including in hospital, in the community, and even in their own homes.
The programme should provide a range of different types of exercise to meet the needs of people of all ages, or those who have other illnesses.

“Cardiac rehabilitation has been identified by national government, the health service and NICE as a vital part of the care that people with heart disease should receive, yet provision and take-up remains patchy across the UK,” says Joseph Clift, Policy Manager at the British Heart Foundation.

“In a tough financial climate for the NHS, it’s crucial to invest in effective chronic disease management that improves patients’ quality of life and stops their health deteriorating. These services should be fully funded and every patient who is suitable should be offered a place on a programme.”

The new guideline recommends that people who have had a heart attack should eat a Mediterranean-style diet, with more bread, fruit, vegetables and fish. Other major priorities in the updated guidelines include the use of drugs after a heart attack. This includes treatment to prevent blood clots and drugs to reduce blood pressure and to control heart rhythm and rate.

“People who have had a heart attack, almost 80,000 in England and Wales in 2011–2012, are at increased risk of a further attack, but there is a lot we can do to help them reduce this risk,” says Dr Phil Adams, retired consultant cardiologist and Chair of the Guideline Development Group.

“The guideline stresses the importance of starting cardiac rehabilitation very early so that people can straight away start to learn about the lifestyle changes that will help, for instance stopping smoking, and can make plans for exercise when they are ready.”

“The guideline also makes recommendations to make drug treatment as effective as possible, bringing in the new drugs to stop clotting in the arteries, and most important, emphasising communication about drug plans between all those caring for people who have had a heart attack.”

To find out more about cardiac rehabilitation programmes, talk to your GP or heart specialist.

Have a Great Day