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1Life Blog

The Diet Advice You'll Be Thankful For In 12 Months' Time

Posted by Emma Hogan on 21-Mar-2022 15:50:57

Restrictive diets don't’ work… so what should you do instead?

Find out how you can change the way you eat and make it 12 months down the track with results to show. Evidence has shown for decades that diets don’t work. 

Most of us know it, and science has shown it time and again: most people who go on a diet will eventually gain back the weight lost, and very likely more.

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Topics: Healthy eating

Our Guide for a Strong Start to 2022

Posted by Adelle Wood on 29-Dec-2021 08:55:45

The past 2 years have been extremely tough on us all and it has impacted us in different ways, but I think one thing is for certain, we have all had to focus a lot more on our health.

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Topics: Healthy eating, motivation, winter exercise, wellbeing, mental health, gym, health, fitness

FITNESS VS DIET – Which Should You Focus on First?

Posted by Emma Hogan on 30-Nov-2021 11:29:49

In our latest research roundup, find out why focusing on fitness can be a better bet than dieting. And learn what you should be eating if you want to enjoy the health benefits of a trimmer waistline.

 
How boosting fitness beats weight loss tactics
 
A compelling new research review could help spark life - changing fitness habits for millions. There are currently 650 million obese adults worldwide , and each year 2.8 million people d ie as a result of being overweight or obese . For many, a focus on weight loss may seem the most obvious way (and potentially the only way) to curb obesity - related health issues . But it’s not necessarily the best solution . This new study shows that when it comes to living a longer healthier life , increasing physical activity beats weight loss tactics hands down. After researchers analyzed hundreds of past studies involving data from tens of thousands of men and women , they found that you can cut the l ikelihood of heart disease or premature death more significantly by improving fitness , not dropping weight. This suggests you can be healthy at any weight if you’re active.
 
We're not necessarily against weight loss; we just think that it shouldn't be the primary criterion for judging the success of a lifestyle intervention program ,” says study co - author Glenn Gaesser of the College of Health Solutions at Arizona State University . "We would like people to know th at fat can be fit, and that fit and healthy bodies come in all shapes and sizes," he says.
 
In the research paper, the experts acknowledge that using weight loss strategies can be beneficial, but they can also contribute further to health issues. A focus on weight reduction commonly results in yo - yo dieting (which is referred to as weight cycling ) , and this is linked to muscle loss, fatty liver disease, and diabetes . Given our weight - obsessed culture, it can be challenging for programs that are not focused on weight loss to gain traction , but h opefully, studies such as this awaken people to the value that comes from focusing on physical activity . And as Gaesser points out, for many, drastic changes are not required to make a difference . "The benefit s of exercise are dose - dependent, with the biggest benefits coming from just moving out of the couch - potato zone to doing at least some moderate - intensity activity," Gaesser adds . "It's also important to emphasize that physical activity can be accumulated throughout the day. For example, multiple short walks during the day (even as short as two to ten minutes each) are just as beneficial as one long walk for your healt h."
 
 
Amazing avocados remove fat from dangerous places
 
Forget apples. An avocado a day could offer more significant health benefits for a huge proportion of the planet’s population. A recent study of overweight or obese individuals found that women who consumed one avocado a day had a reduction in deep visceral belly fat which is parti cularly dangerous for your health . The findings came after study participants ate one specific meal each day for 12 weeks . H alf the participants enjoyed meals that incorporated a fresh avocado, half had nearly identical meals with similar calories, yet no avocado. Lead researcher Naiman Khan says : "The goal wasn't weight loss; we were interested in understanding what eating an avocado does to the way individuals store their body fat. The location of fat in the body plays an important role in health .” Vi scer al fat is the fat that sits deep in the abdomen surrounding the internal organs, and it is the most undesirable type of fat. Those with a higher proportion of visceral fat are at a greater risk of developing diabetes and other health issues. Interestingly, this study which was published in the Journal of Nutrition , was funded by the Hass Avocado Board.
 
How whole grains can help your waistline
 
A 2021 study has shown whole grains provide benefits on a whole lot of levels. Examin ing data spanning multiple decades, researchers found that middle - aged adults who ate at least three servings of whole grains a day had smaller increases in waist size, blood pressure, and blood sugar levels over time compared to those who ate less than ha lf a serving per day .
 
The study showed that with each four - year interval , the waist size increased by an average of one inch for those who had a low intake of grains but only half an inch for those who had a high intake. And the average increase in blood sugar levels and systolic blood pressure was greater in low intake participants compared to high intake participants.
 
According to the researchers , these health benefits are likely due to the dietary fiber in whole grains hav ing a satiating effect. They say the magnesium, potassium, and antioxidants may contribute to lowering blood pressure , and s oluble fiber, in particular, may have a beneficial effect on post - meal blood sugar spike s .
 
An example of one whole grains serving is a slice of whole - grain bread, a half cup of rolled oats cereal, or a half - cup of brown rice. "The average American consumes about five servings of refined grains daily, much more than is recommended, so it's important to think about ways to replace refined grains with whole grains throughout your day ,” says study author Nicola McKeown. “ For example, you might consider a bowl of whole - grain cereal instead of a white flour bagel for breakfas t and replacing refined - grain snacks, entrees, and side dishes with whole - grain options. Small incremental changes in your diet to increase whole - grain intake will make a difference over time .” 
 
This article originally appeared at www.lesmills.com/fit-planet
 
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Topics: Healthy eating

The 1Life Guide to Making Progress this Winter

Posted by Adelle Wood on 24-Nov-2021 16:09:11

The cold weather, dark mornings and early evenings all make it difficult to stay motivated and focused on your health and fitness goals.

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Topics: keep active, Healthy eating, winter exercise, winter, fitness

Must try quick and easy healthy family meals

Posted by Paul Rayner on 30-Apr-2020 08:58:11

Life isn’t easy at the moment, especially if you’re trying to juggle work and full time childcare whilst the nation social distances. 

It’s hard not to scroll through social media and look with envy at some families who just seem to have their “stuff together”; creating amazing home learning experiences, enjoying wonderful family walks and bike rides, cooking what looks like gourmet meals and let’s not get started on how they are managing to still excel in their jobs!  Healthy eating isn’t always easy and we understand it can feel like there’s not enough hours in the day to knock up a gourmet meal.  Don’t worry, 1Life has your back! We’ve pulled together some ideas and inspiration to create tasty, quick and healthy family meals.

Cooking with fish

Fish is among the healthiest foods on the planet and the tastiest. It’s bursting with important nutrients, such as protein and vitamin D (which we are all in need of at the moment – apparently!).  Fish is also the world's best source of omega-3 fatty acids, which are important for your body and brain – perfect for those young minds when you’re home-schooling.  Fish is generally considered to be among the best foods you can eat for a healthy heart.  Some people can be intimidated by cooking fish so here’s a simple guide to give you a little more confidence;  https://www.buzzfeed.com/jesseszewczyk/6-easy-ways-to-conquer-your-fear-of-cooking-fish?utm_term=.qax0K45PL#.wp14jOxrQ

Cooking with chicken

In general children has less cholesterol and saturated fat than other red meats but it is high in protein, which makes is a great ingredient for weight management.  It’s also packed full of essential nutrients and vitamins.  It’s extremely versatile and can be paired with most dishes and is often seen as a weekly menu staple.  Chicken is high in an amino acid called tryptophan, which gives you that comforting feeling after eating it.  And research shows that if you’re feeling a little down, eating some poultry will increase the serotonin levels in your brain, enhance your mood, blast stress, and encourage you to sleep well. Chicken is also rich in phosphorus, which supports teeth and bone health, as well as kidney, liver, and central nervous system function. You can cook chicken on its own (bake, roast, grill, boil, bbq, steam or fry) and enjoy it with vegetables and potatoes or mix it with a stir fry or salad or even chop and dice it in a pie. You can create a lovely chicken salad or even a protein packed chicken sandwich …the possibilities are endless.

Cooking with pasta

Pasta offers a good foundation for healthy, nutritious and tasty meals the whole family will love.  Pasta provides a good source of several essential nutrients, including iron and several B-vitamins. Whole wheat pasta can provide up to 25% of your daily fibre requirements and enriched pasta is fortified with folic acid which is essential for women of child-bearing age.

Pasta provides glucose, the crucial fuel for your brain and muscles. Pasta is an excellent source of complex carbohydrates, which provides a slow release of energy; a great lunchtime meal that will keep the kids (and you) going until dinner time. Unlike simple sugars that offer a quick, yet fleeting boost of energy, pasta helps sustain energy.

Cooking with beans, pulses and lentils

Beans, pulses and lentils can be a less expensive source of protein when compared to meat and fish.  Aside from protein, complex carbs and fibre, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc – they really are a superfood and there are plenty of tasty and quick ways you can cook and prepare them. 

Fruit and vegetables

Let’s not forget the importance of fruit and vegetables in our diets.  They provide us with a brilliant source of vitamins and minerals, including folate, vitamin C and potassium as well as dietary fibre, which is what we need to maintain a healthy gut, prevent constipation and other digestion problems.

The NHS recommends you eat at least five portions of fruit and or vegetable each day due to the significant health benefits.

Look to pair meals with plenty of nutritious vegetables.  Snack times can be the perfect time to serve up some lovely fresh fruit or even vegetable crudités.  If you have fussy eaters at home why not make fruit smoothies or blend plenty of veg into soups or homemade pasta sauces.  A lot cheaper than buying these things from the shops and much more nutritious! What’s more, you’ll be surprised at how quick and simple it is to do! https://www.bbcgoodfood.com/recipes/collection/pasta-sauce

For more ideas, meals and recipes take a look at these websites….

https://www.bbcgoodfood.com/recipes/collection/quick-and-easy-family

https://realfood.tesco.com/recipes/collections/family-favourites-recipes.html

https://www.realsimple.com/food-recipes/recipe-collections-favorites/quick-easy/fast-dinner-recipes-0

If you have any favourite family recipes we would love to hear from you; please share them with us.  Simply tag us on Facebook https://www.facebook.com/1LifeUK

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Topics: Healthy eating

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