Author: Chris Ritchie

A good working digestive system is crucial for nutrient absorption, health and wellbeing. With the obesity epidemic, higher instances of diabetes, and heart disease, indications are that we are doing something wrong, and the need to address it is absolutely necessary now! The entire digestive process begins when we think of food or see food especially when we are a bit hungry. Without realizing it we start the salivation process to prepare for the food that is to come. The first stage of digestion, the mouth; The first job of the mouth is to break down the food via the…

Rule 1. Eat at least one gram of protein per pound of body weight. It is no secret that the protein – is strategically important for the proper functioning of our body. You definitely need to replenish the amount of protein if you want to build muscle mass. Remember that protein deficiency is bad not only for your muscles, but also the internal organs. If you do not get enough protein from food, the body begins to break down your muscle protein in order to produce the required amino acids. Rule 2. Get 20-30% of daily energy intake from fat.…

A new study has found a way to make the rush hour commute a little less stressful. The team at Royal Holloway, University of London discovered that plugging into your MP3 player on crowded public transport actually shrinks the area you perceive as being your personal space. Participants were asked to listen to music they enjoyed and rate how close a stranger could get to them before they started to feel uncomfortable. Those plugged into their headphones tolerated much greater proximity to the stranger than those who didn’t have musical accompaniment. We should point out this effect was only seen…

Want to know how to take the edge next time you’re in a pressure-packed hoops game? Reserve a John Wall Dance. New research from Indiana University found that expressing your emotions during a sporting event gives you a psychological advantage. The study of more than 500 athletes found most reported positive benefits from letting feelings come to surface. “Displaying emotion can help people relax in situations where they are under a lot of stress” says psychologist David Nias, MD. Swearing at the referees is not recommended, though

How do I prepare my body if I want to start going on a water fast once a week? Whatever your reasons may be for doing water fasting, it’s best you possess the right amount of caution. It may have worked tor someone you know, but that doesn’t guarantee the same for you. Licensed physical therapist and weight loss expert Annand Mcndoza, Jr., PTRP, stresses that the body wasn’t designed to handle total food deprivation. If you’re ready to handle the physical consequences of lower metabolism, decreased muscle mass, and diminished glycogen stores that all make you less energetic, then…

Nothing beats fresh food, but let’s face it: as winter settles in, frozen meals tend to creep onto our grocery lists. Don’t fret entirely. According to the UK-based Institute of Food Research, fresh veggies can lose up to 45 percent of their health-enhancing nutrients the minute they’re picked, so whether they’re frozen when harvested or sold fresh, the benefits are essentially the same. You know you need to brush and floss two to three times a day to protect your pearly whites, but scientists are now beginning to understand how your diet can fight cavities and build strong teeth. Nibble…

Use These Tips And Shortcuts To Unmask A Six-Pack CARB BINGE ONCE A WEEK It’s familiar advice that achieving a six-pack is 30 per cent training, 70 per cent nutrition. But that doesn’t mean Living on brown rice and whey. “After consistent ‘clean’ eating, your metabolism can slow down,” says personal trainer and body anatomy expert Joe Lightfoot. “One carb-heavy meal a week can kickstart your fat loss and refuel your energy.” Make Sunday spag bol day. CARRY YOUR WEIGHT Start taking things to work. “Anti-lateral flexion movements, such as holding a heavy bag in one hand, work your abs…

A Typical Workout Includes 24 Minutes Of Wasted Time Between Sets 1. 30 SECONDS TO GREATER GRIP STRENGTH If half a minute is all you have, use your rest time to get vice-like power. “Don’t throw out yesterday’s newspaper,” says personal trainer Mark Anthony. “Hold the tip of a sheet with one arm outstretched and your palm down. Crush the page into a ball.” WHY: “This builds concentric strength in your forearm flexors and wrist muscles,” he says. So you can dish out a killer serve – or handshake – whenever needed. 2. ONE MINUTE TO IMPROVED COORDINATION Take a…

CrossFit is a cutting-edge training science that’s spreading around the world like a workout wildfire, and the best news is that you don’t need to join a CrossFit gym or box to harness it’s powerful benefits. Here are nine moves, most of which you can do on your own as long as you have a few key items: a barbell (can be replaced by a kettlebell or a set of dumbbells) and a pull-up bar (or equivalent). 1. Squat Start with your feet about shoulder-width apart. Push your hips backwards and lower your butt towards the ground while keeping your…

At the University of Minnesota two years ago, Dr Shalamar Sibley, was examining how kilojoule reduction might affect hormone pathways. On a hunch, she decided to test one more variable: vitamin D. “Researchers have been tracking the relationship between low vitamin D and obesity,” says Dr SibLey. “So I wondered if people’s baseline vitamin D levels would predict their ability to lose weight when cutting kilojoules.” Her hunch paid off – big time. People with adequate vitamin D levels at the start of the study tended to Lose more weight than those with low levels, even though everyone reduced their…