Team Work!

I’ve just finished reading an article about gratitude by David Servan-Schreiber, author of the wonderful book “Healing Without Freud Or Prozac”.  He advocates thanking those around you for what they have brought to your life and I like the idea very much.  I have a lot of people to thank for enriching my life, many friends and family members who are all amazing people, but I would like to dedicate this short blog post to my very good friend and training partner, Tracy.

I want to say a massive “thank you” for encouraging me to go to the leisure centre; it sounds crazy, but that Tuesday night, spent playing volleyball has literally changed my life.  I was despondent when the Moorside finally closed its doors; I’d been training there for many years and became fond of the people and characters I would meet on a regular basis, but looking back on it now, I’d become stuck in a rut, doing the same things time after time and not feeling motivated or inspired to try anything new.  I would also have got very little training done during the harsh winter months; the Moorside is somewhere you really don’t want to be when the weather takes a turn for the worst! 

 

Work those abs Tracy!

We’re now working out together on a regular basis, challenging, inspiring and motivating each other to try new things and push just that bit harder – “just one more rep” – “you used that weight last time, you need to increase it now” – there’s never any offence taken with these kinds of demands, in-fact quite the opposite, sometimes we laugh so much, we just can’t make that last rep!

 

I couldn't do more than one press up on the bosu ball when we
started training, now we're doing repeated sets of 10!

Steadily over the last few months, we’ve seen and felt the many benefits of our training; as I’m sure any personal trainer would agree – it’s not what you do once in a while that makes the difference, it’s what you do on a regular basis that matters and I suppose the point I really want to make is that we can, all of us, challenge ourselves, despite age or ability, to push that little bit harder, make just that little bit more effort to improve ourselves; exercise our personal discipline muscle and if that includes inspiring someone else to feel good about themselves, then that’s a very real result!

Our jack-knife challenge - done individually we may have
given up, done together we made it!

Take great care of yourself & inspire someone else along the way!
Cathy x

Super Spinach

A good friend brought me some wonderful, home-grown spinach today; beautiful big green leaves that have inspired me to write this short post.

The Super Spinach

Spinach contains a spectrum of phytonutrients, discussed in more detail in a previous blog post, as well as a carotenoid called lutein; a potent antioxidant found in the macular region of the eye, the area of highest visual discrimination.  It also boasts a plethora of micronutrients including the vitamins C, E, K, B6 & folate and the minerals iron, calcium, magnesium, manganese & zinc – a pretty potent mix!

David Grotto in his wonderful book entitled “101 Foods That Could Save Your Life” writes lyrically about this wonderful leafy green and tells how the “spinach capital”, Crystal City in Texas, erected a statue in 1937 to honour both Popeye and his creator, E. C. Segar; the character was apparently responsible for a huge increase in spinach sales and was credited as saving the spinach industry!

“It would make sense that if you could develop a pill containing the significant substances in spinach, you’d have a potent weapon against cancer” (Steven Pratt & Kathy Matthhews – SuperFoods).

 

The power of nutrition!

Cathy x

Mighty Magnesium

Magnesium is a vital macromineral involved in numerous biological processes and over 300 enzymatic reactions. The human body contains approximately 25g of magnesium, 50-60% of which resides in bone, hence it forms part of the structure of bones and is required for proper bone mineralisation along with the minerals calcium and phosphorus; absorption is enhanced by vitamin D.  It is also involved in aerobic energy production, protein synthesis, muscle contraction & relaxation and nerve impulse transmission. 
 

Magnesium plays a vital role in aerobic metabolism

Due to its role in muscle contraction, it is essential for the normal rhythm of the heart and as a potent vasodilator (opens up blood vessels) has the ability to lower blood pressure.  Studies suggest that coronary heart disease is more common where magnesium levels in water supplies are low and that magnesium is protective of cardiac muscle. Research indicates that magnesium can help regular blood sugar levels and a recent study suggests that low magnesium levels are negatively correlated with the development of metabolic syndrome, insulin resistance and type 2 diabetes.

 

According to Dr Qais Faryadi, magnesium efficiency can reduce depression, irritability, anxiety & tension; he refers to it as "nature's tranquiliser" due to its wonderfully calming effect upon the nervous system.  Our bodies use up more magnesium when we are under stress - the more stressed we become, the more magnesium is used up, this results in a vicious cycle as magnesium levels get lower, our stress levels get even higher!

 

The magnesium content of food varies substantially, refined and processed foods generally have the lowest magnesium content; rich sources include green leafy vegetables, avocado, whole grains, nuts and seeds.  

Leafy greens - a rich source of magnesium

Not all available forms of magnesium supplements are easily absorbed by the body and high doses may cause diarrhoea & stomach upsets, so do take advice prior to taking this or any other single supplement.

A truly magnificent mineral!
Cathy x

 

Duffine, A., E., Volpe, S., L. (2013) Magnesium and Metabolic Disorders. Magnesium in Human Health and Disease, Nutrition & Health, pp 129-138

 

Faryadi, Q. (2012) The Magnificent Effect of Magnesium to Human Health: A Critical Review. International Journal of Applied Science& Technology, Vol. 2, No.3, pp.118-126