Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Why You Should Eat More Eggs! EVERYDAY!! July 23, 2014

The simple egg is a neat nutritional powerhouse that has been called ‘nature’s multivitamin’ because they’re packed with antioxidants, vitamins, minerals and healthy fats, and it’s all stored in one very convenient package. Here are five reasons why you should be eating more eggs.

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They help you stay slim
Eggs are very high in protein meaning that they help you stay full for longer. A study in the International Journal of Obesity revealed that overweight adults who ate two eggs for breakfast went on to eat fewer calories throughout the day, compared to those who ate the same amount of calories in bagels. Eating eggs for breakfast will ward off those hunger pangs until it’s time for lunch.

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They’re nutritional sunshine
Vitamin D is vital for all of us and has many benefits including cancer prevention, developing healthy bones and even improving your mood. We tend to rely on the sunshine for vitamin D, but the UK weather means that 50% of us sun-starved island dwellers could be deficient. Eggs are one of the only food sources of vitamin D, making them nutritional sunshine.

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They make you beautiful
Eggs are packed with keratin, a protein that makes up 70% of your hair, and is vital for the growth and repair of every cell in your body. Keratin helps your hair and nails grow strong and healthy, and helps to keep you looking young and beautiful. You don’t just have to eat your eggs to benefit either – putting egg directly onto your hair can help repair and condition it.

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They’re good brain food
As we age, our brains start to shrink which is a phenomenon known as brain atrophy and can be a precursor to Alzheimer’s disease. Eggs are full of vitamin B12 and lecithin, which can fight brain atrophy. The yolk is full of choline, a nutrient that makes acetylcholine, a messenger that communicates between the brains and the nerves, and is also great for your memory.

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They’re incredibly versatile
Selenium, folate, pantothenic acid, vitamins B12, A, E and D, iodine, phosphorous, iron, thiamine, zinc, lutein, zeaxanthin: this list of good stuff in eggs is almost endless, as is the variety of ways to cook them. Whether they’re boiled, poached, fried, scrambled, steamed, baked, in an omelette, in a quiche or you’re brave enough to eat them raw, eggs are perfect at any time of the day. Our favourite tip is to keep a few hard-boiled eggs in the fridge – perfect post-workout or when you need an emergency snack.

Eat Clean. Live Well. Feel Great.

Jax

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Get Younger with Food July 28, 2013

Filed under: Health,Nutrition — jax allen @ 11:21 am
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Top 10 Anti-Aging Foods

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The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of high fibre foods, fresh fruits and vegetables; and cut down on salt, sugar and processed food. In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet.

1. Avocado: This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that helps to reduce level of a bad cholesterol from dietary sources. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.

2. Ginger: This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.

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3. Cruciferous vegetables: The family of vegetables have leaves that cross over each other includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/4oz (of any one or a combination) of these vegetables on a daily basis. If possible, eat them raw or very lightly cooked so that the important enzymes remain intact. Try steaming them.

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4. Oily fish: eat fish at least 3 times a week. It’s important to include a range of lean proteins into your diet. Lean tissue- your muscle will be lost with age unless you supply your body with healthy protein and exercise to encourage your body to retain its muscle.

5. Seeds: the forgotten food group. Trace minerals and oily goodness in every handful. Use as a garnish on salads, veg and fruit or with a few nuts as a healthy snack.

6. Garlic: Eating a clove of garlic a day (raw or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.

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7. Nuts: Most varieties of nuts are good sources of minerals, particularly walnuts and brazil nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid or mouldy nuts, however, as they have been linked to a high incidence of free radicals.

8. Berries: All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and ageing.

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9. Water: Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body. Don’t rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, include vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.

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10. Watermelon: Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.

 

Stay Youthful #2 Control Insulin Levels July 7, 2013

Stay Youthful Control Insulin Levels

Insulin works together with Growth hormone – so to increase and get the best effect from your GH you must increase your sensitivity to its balancing partner Insulin. That means keeping it level low and steady.
Insulin will influence what your body does with any excess sugars in your blood – eat sugary foods, processed carbs or processed foods and your blood sugar level will shoot up.
You won’t lose body fat while your blood sugar level is constantly high!
Your body cannot tolerate high blood sugar levels. So, Insulin will go to work to gets things back into a healthy balance again.
Take a type 1 diabetic. This is exactly what their problem is. They eat, but they have problems removing glucose from the blood. Because of this, they have to take a shot of insulin in order to get their blood sugar under control.

Luckily, your body probably has functioning insulin hormone system.

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1. Don’t lower your insulin sensitivity by bombarding your body with high glycemic carbohydrates.
If you stick to whole foods, you shouldn’t have anything to worry about. It’s the processed foods with sugar and flour that are the cause.

With everything that gets thrown at us to make it harder to lose weight, it is even more important that we are doing the right things to optimize what little muscle building/fat loss hormones we have left. Make sure you don’t age your body by overworking this important balancing act.

Tips to keep your blood sugar/glucose level…

2. Eat a good diet

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3. exercise hard

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4. Get enough rest.

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Diet, exercise, and recovery are the cornerstones to any anti-ageing fitness program.

Make sure you have all three right, and your body will start functioning like the young machine that it is.

Next find out how food choices wear you out!

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
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Stay Youthful Increase Growth Hormone! July 6, 2013

Filed under: Fitness,Health — jax allen @ 7:17 am
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Stay Youthful Increase Growth Hormone!

Why is it harder to stay in shape as you get older?

Have you noticed that for the same amount of workout time you’re getting less results?

Growth hormone may be your answer….

Growth hormone is a hormone secreted from the pituitary gland that stimulates cell reproduction. It offers an amazing combination of actions for fat loss. It builds muscle, but it also promotes fat loss. There are not many hormones that can do both.

1. Growth Hormone Declines With Age
So what are the factors that lower and increase growth hormone secretion? First, let’s take a look at one of the biggest problems of growth hormone levels. That problem is that it rapidly declines with age.

** See the following chart.

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Ever wonder why it was so easy to stay in shape when you were younger?
Well, this is one of the many reasons why. Growth hormone declines rapidly with age, it is imperative that we aren’t inhibiting what little growth hormone we’re able to produce. Beyond supplementing GH, you can still optimize your own body’s GH release. Growth hormone raises in response to deep sleep, high-intensity exercise, and low insulin levels.

2. Growth Hormone and Sleep
Growth hormone is released during REM sleep. We hit REM sleep several times during the night, starting about 90 minutes or so after falling asleep.
During each of the REM periods, bursts of GH are being released. Your body then uses this hormone to build muscle and use fat stores among other things.

So make sure you are getting enough sleep and you are getting it at similar times everyday. Get a good sleep App for your smart phone or tablet – place it by ur feet NOT your head. Monitor your sleep – you ay be surprised. You will be able to improve your sleep quality.

3. Growth Hormone and High-Intensity Exercise

Growth hormone is also released in response to high-intensity exercise. The higher the intensity of the exercise, the higher the release of GH.
GH is also at its highest during the first 30 minutes of exercise. After that, it starts to decline.

**Take a look at the following two charts.
The first shows the relationship between exercise intensity and GH release.

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The second chart shows how much GH is released in relation to your workout length.

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As you can see, keeping your workouts short and intense is best for optimal GH release. My system uses short workouts of about 24 – 30 minutes, with prep and re- hab wrapped around them. My clients lose plenty of fat – NO plateaux – NO problem!

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
For interest pages, group & Offers

 

Beat Ageing with Food #10 June 13, 2013

Filed under: Health,Nutrition — jax allen @ 6:25 am
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10. Sip green tea for a clean bill of health

When that morning (and afternoon, and evening) cup of coffee gets boring, consider swapping it for hydrating, metabolism boosting green tea. Aside from its anti-inflammatory properties, studies have shown that the soothing drink has the potential to lower cholesterol, reduce the risk of diabetes and stroke, and stave off dementia.

Oh, and did I mention that four cups day can burn off an extra 80 calories? That’s the biscuit you fancied!

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Cardio Makes You Old! June 12, 2013

If your a Fitness Industry Insider you will have known for 4 or 5 years that slow-go cardio is a no-go for fat loss. Fat burning zones have ben shown to be nonsense. But more than that, long duration, moderate intensity cardio training has been shown to age you!

So, your daily jog in the gym or in the park may be getting you no-where! I’ve been saying for years that study after study has shown moderate and low intensity cardio does NOTHING to burn fat/ calories. If you jog make sure you love it- it won’t help you live any longer!

We’re all talking about this because Steve
Holman, editor of Iron Man Magazine and one of the most respected fitness professionals in the world, has put his name to the concept. He agrees that long-duration exercise MAKES YOU AGE FASTER and can be a complete waste of your time.

What does this mean to you- if you’re looking to achieve maximum benefit from the time you put into your workouts, long duration
“slow-go” cardio is NOT the clever choice and for many reasons.

Here are the top 5 reasons:

1. Minimal calories burned
– 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!
Worse than that – take a break to go on holiday and your fat will PILE back on and you’ll lose any fitness aims in less than 2 weeks.

Which brings me to Steve’s next point:

2. Way too much time involved
– I don’t know about you, but I don’t have hours and hours to workout each week. Most of us have busy lives and need maximum results in minimum time.
In fact, research has shown that anything more than 90 mins a week may be detrimental.

Beyond that, slow-go cardio is:

3. BORING
– Sitting on an exercise bike staring at the wall, someones back or dreadful TV or Video for 45-60 minutes every day? No thanks.

About now you might be thinking ‘ why does my gym still have rows of treadmills, rowers and cycles?
Sadly, the answer is more about their bottom line than yours… Most gyms just charge you to rent their equipment – which means that having equipment stations that need very little instruction or input from staff, and keep you busy is a great business model FOR THEM but probably not for you.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit
– Did you know that with higher intensity exercise it is possible to continue to burn calories
for up to 48 hours post workout? It’s true.
But you know this?
Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss
– Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the usual reason anyone is doing cardio is for the “result”.

When a new client tells me they run, I always ask if they are training for an event or race. If they bar then I help them cut down their training to the minimum required to complete their run. If, however, they say they just like running for fitness, I know I’ll have to tread carefully- it’s difficult to let go of the ‘truths’ we carry with us as core values. Over time clients realise my methods free up time and give better results without the ageing effects of long, slow duration cardio.

Many people use running (actually jogging) as meditation in motion, a way to switch off, to avoid situations that cause stress and sometimes have a ‘time-out’.

I think you should go for a lovely walk instead and have time to really appreciate your surroundings.

But, if slow-go cardio is ageing and isn’t a great fitness solution, what is?
Watch this space for the answer…..

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Beat Ageing with Chicken Recipes June 11, 2013

Filed under: Health,Nutrition — jax allen @ 1:23 pm
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So, you asked for recipes and here are some ideas…..

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